Broccoli Chowder

If you're always looking for new and tasty soups to try while watching your carbs this recipe is relatively low in carbs and big on taste. It can be a great base as well for other stews like chicken and beef as well. Simply add to a blender and puree and add to any chicken or beef stew you have brewing.

Makes 6 servings

Ingredients:

    2 cups carrots peeled and sliced                                
    2 cups water                                                   
    2 cups chicken cooked diced                                
    1 1/2 cups chicken broth                            
    1 pound broccoli fresh stems pared and cut in 1/2 -inch slices 
    1/2 cup onions finely minced                                  
    1 teaspoon salt                                                
    1/2 cup cream of chicken condensed soup                                  
    2 cups milk                                                    
    1 1/2 cups shredded sharp cheddar cheese

Instructions:

Combine carrots, water, chicken, broth, broccoli, onion, and salt in a saucepan; bring to boil. Reduce heat; cover and simmer 10 minutes. Add in Cream of chicken soup slowly add in milk. Simmer for 10 minutes, stirring occasionally until ready to serve. Top with cheese. You can add many different types of cheese, you're only limited by your imagination.

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Healthy Homemade Lemonade

Fresh squeezed Lemonade  photo by Dawn Gagnon

If you are frustrated with the limited drinking options out there for dieters, or if you just want healthy alternatives to sugar laden juices, and sodas, homemade Lemonade is the ticket. Why? Well in recent years a lot of publications have come out about the health benefits of Lemon water. Try this beverage hot as well for optimal benefits but do not heat it up in the microwave as this changes the chemical properties of the Lemon and it's benefits.

Here are a list of the reported benefits:


Aids in digestion-
When mixed with hot water. Ailments such as heartburn, intestinal parasites,nausea, bloating, and belching can all be relieved with regular consumption of lemon water.

Blood purifiying-
Lemon juice acts as a purifier and internal cleansing agent for the whole body. Including assisting your liver in the production of more bile. It is also reported to help in the prevention of both gall stones and kidney stones.
Tooth ache- Rubbing lemon juice on the tooth helps rid the tooth of the pain. Using lemon juice on the gums helps with gum bleeding as well.

Great for weight loss-
Lemon juice is high in Vitamin C, Vitamin C is an important factor in assisting the body in regulating insulin levels.  It has been suggested that  people who consume enough Vitamin C are able to oxidize up to 30 percent more fat during moderate work outs. For best results drink Lemon juice with warm to hot water. It is a mild diuretic that helps detoxify the body. You can also add lemon juice to a cup of good quality green tea for even more added health benefits.

How to make homemade sugar free Lemonade:
Use one lemon per 12 ounce glass, cut in half and squeeze both sides into your glass add your choice of sweetener, ice and water and stir. Enjoy~
Truvia is also a good sweetener to try for individual glasses. I like Stevia in lemonade because the lemon juice overcomes the slightly bitter aftertaste of Stevia. :) Try any natural sweetener you like.

***One word of caution, check with your doctor if you take certain types of high blood pressure medicines to make sure it is ok to have citrus juice.  Just to be on the safe side. :)

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Known foods that spike blood sugar levels

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If you are at risk for diabetes, or already have been diagnosed with
diabetes, you need to know what foods to avoid that will cause a spike in
your blood sugar levels. This list gives a general guide to what foods to
limit if not remove from your diet. If you live in South Carolina and have recently been
diagnosed with diabetes see: South Carolina Living With Diabetes to see if you qualify for health care assistance.

White flour- White flour is a simple carbohydrate, meaning the body quickly
converts it to glucose. White bread, hamburger buns, hot dog buns, pastries,
pasta, doughnuts, bagels, cakes, biscuits, etc are all known to spike sugar levels.
Look for whole wheat bread, whole grain products and high fiber content as alternatives.

Fruits and fruit juices- Grapes, pineapples, raisins, watermelon,canned fruit,
bananas,apricots, all cause blood sugar spikes. Beware of products that are labeled "no sugar added" as this is by no means a statement that the product isn't high in sugar. It simply means no additional sugar was added so always check the sugar and carb count on the package. Avoid also processed tomato sauces that are loaded with extra sugar. Tomatoes are naturally high in sugar to begin with so be careful of your intake. When cooking, use plain canned diced tomatoes and crushed tomatoes which have much less added sugar, and once spices are added taste just as good as off the shelf pre made sauces like Prego, etc.

Vegetables and other foods- Stay away or limit your servings of these high starch veggies like potatoes, corn, canned yams,summer squash, sweet peas, white rice. Research has recently been
done that show healthy extra servings of green leafy vegetables can cut a persons risk of developing type 2 diabetes. High in fiber and  loaded with vitamins opt for fresh spinach, collards, bok choy, swiss chard, broccoli, cabbage,turnip greens, peppers, mushrooms, eggplant, cauliflower, broccoli, pea pods and asparagus, will keep that sugar in normal range. Make sure at least  half of your plate is dedicated to these healthy veggies and as always check your sugar levels often to help you figure out what foods trigger sugar spikes.
For great low carb recipes see: The Low Carb Kitchen

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How to make your own sugar free flavored yogurt

Image via WikipediaIf you have been following the news lately, you have seen the reports that state that adding low fat yogurt to your diet can not only help you lose weight, but also speed up the fat burning process in your body, specifically in the belly region, which is where the most dangerous of body fat is located.
Now, if you have been shopping around in the grocery store looking for low fat, sugar free or low sugar yogurt you may have been disappointed in the selection. Here's a better way to get your yogurt diet fix and enjoy a sweet treat.


Purchase plain fat free yogurt, such as the Daisy brand, and try these sugar free suggestions to add to make your yogurt sweet
and every bit as good as the ones with sugar in them.

Add to one serving of plain fat free yogurt:

Suggestion 1
Crystal Light On the Go Sugar free drink mixes
1/2 packet of sugar free Crystal light on the go drink mix- These little packets pack a lot of flavor, have no fat,sugar/carbs and only 5 calories per packet. You're only using 1/2 a packet so 2.5 calories are
all that you are adding to this recipe. Not to mention it has 100 % of your daily requirement of vitamin C. The flavors available are: Classic Orange, Raspberry ice, and Raspberry Lemonade to name a few.
Suggestion  2
Hershey's Sugar Free Chocolate or Strawberry flavored Syrup
Got a chocolate craving? Try Hershey's Sugar-Free Syrup, add this to your plain fat free yogurt and you will only be adding 5 carbs per serving to your yogurt and a mere 15 calories extra. Did I mention this product
is fat free as well? Oh, and did I mention it also comes in Strawberry flavor?
Suggestion  3
Maxwell House International Coffee Decaf Sugar Free French Vanilla Café
Adding a little of this to your plain fat free yogurt will give it a wonderful flavor and if you use half the recommended dosage you only add 25 calories to the yogurt.
Suggestion 4
Nuts for nuts?
Give these and other ideas a try including
things like a table spoon or two of almond slivers, crushed walnuts etc. and you will wonder why you haven't thought of this sooner.

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Great low carb products

Image by DeathByBokeh via Flickr

The South Carolina diet while tasty and lip smacking can be high in carbs and fat and not the healthiest in terms of weight loss. If you live in South Carolina and would like to try buying locally some low carb products, see: Low Carb Connoisseur.
Shop from the Biggest and Best Selection of Low Carb products and Bakery items from the Internet's Premier Low Carb Store! Friendly Staff available to answer your questions toll free 888-339-2477. A low carb lifestyle is a good idea for most people, even those not on a diet. Reducing the amount of sugars and carbs early in life will set up a healthier eating habit for the whole family. Here is a list of products that will help you cut the carbs without sacrificing the flavor.

Steviva Blend- this non sugar sweetener is natural and studies suggest it is a healthier alternative to other sweeteners on the market like Nutra Sweet and Splenda. This product contains stevia. Stevia has been approved by the FDA as a dietary supplement only. Replaces sugar 2 to 1. Low calorie, low carb, low gycemic, gluten free, no maltodextrin, and no gmos. Steviva Blend is ideal to bake and cook with. Steviva Blend has less than 1 calorie and less than 1 carbohydrate per serving making it safe for diabetics. May be used in hot or cold liquids, sprinkled on cereals and fruit, or in any way that you wish to use this revolutionary dietary supplement. If you can't find this in your local grocery store, see www.netrition.com for this product.

Almond flour- A natural flour that is un-blanched, gluten-free and very flavorful. Due to the fact that it's not de-fatted, this low-carb substitute is an excellent source of essential fatty acids that occur naturally in almonds. With Almond Flour, you can add color, texture, richness and flavor to your baked goods as well as everyday meals. Use to coat chicken, beef and fish for a delightful and low-glycemic departure from breadcrumbs and white flour. A great brand to try out is Now and it can be found at many grocery stores and online. See: Almond Flour here

Almond Milk- If you have never tried Almond Milk, I'd have to say you're missing out. When it comes to maintaining a healthy weight, every little calorie counts. Almond milk has a very special place in a lighter lifestyle. At just 60 calories for a serving of our Original flavor, and 90 for a glass of Vanilla, it's a calorie-smart choice that’s easy to love.

Smooth, refreshing and indescribably yummy,  almond milk can be used everywhere milk is used – from cereal to coffee to straight up in a glass – but with fewer calories than 1% milk.* And just like dairy milk, almond milk is an excellent source of calcium and vitamin D. All that, with the subtle, satisfying flavor of real, natural almonds. You can find Almond milk in your local grocery dairy section where regular and soy milk products are sold. A great brand is Silk Almond Milk and Almond Breeze.

Carb Counters Thick It Up Low Carb Thickener- One thing that many people on low carb diets hate is not being able to have many flour based gravies, and sauces. Carb counters thick it up can do this and be used in a wide variety of ways. Great for Soups, Gravies, Sauces, and Fruit Fillings.

Its all natural, with no artificial ingredients and no preservatives. 

See: Carb Counters Thick It Up Low Carb Thickener.

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Low carb Rocky Road chocolate shake

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Summer time means going to the beach and that means wearing a swimsuit. For many of us this is a daunting experience but this yummy low carb Rocky Road shake will satisfy your sweet tooth and help you maintain your weight. If you live in South Carolina and would like to order local low carb products than be sure to check out this site from Anderson, SC : Low Carb Connoisseur. They have a full line of low carb products and because they are local, you're sure to get your order super fast!

Ingredients:

1/2 cup water
1/3 cup whipping cream
4 teaspoons dry Jello Sugar Free Chocolate pudding mix
1 packet of splenda or nutra sweet or Stevia
8 to 10 ice cubes

Almond slivers (garnish)

½ cup sugar free La Nouba Marshmallows

Instructions:

Combine all in a blender or food processor, and blend/pulse until nice and thick. Once well blended, add in sugar free marshmallows and almonds. Enjoy!

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•  

Top low carb recipes

Image via Wikipedia

This list of recipes offers suggestions for a complete low carb menu. If you live in the south, low carb is a foreign word in our culture, however it is never too late to start making those changes, and these recipes will get you inspired. If you live in South Carolina and would love to purchase fresh produce to make the Zucchini side dish in this article, see: Carolina Produce Company, for options on fresh produced shipped direct.

Low carb french toast

French toast is a delicious meal to have in the morning. It can be a versatile decadent food that can also be suitable for a dessert that can be had any time of day. Ordinarily, French toast would be off of the low carb menu due to the sugars/ carbs in the types of bread being used, luckily there are a number of great low carb breads on the market today.

This recipe uses low carb bread, healthy Almond milk, and a cooking spray that is tasty and has zero fat,calories,carbs,etc. Add splenda for extra sweetness and you have a tasty breakfast that is healthier for sure! Read the rest of the recipe here: Low carb french toast

Reduced carb southern fried chicken

If there is one thing Southerners are known for it is our southern fried chicken. There is no family reunion, church function or Sunday dinner that doesn't have this wonderful feast for the senses. The savory crunch, and juicy tender meat with just the right spices will guarantee a full house on any event where food is served. There are a lot of different versions and recipes for fried chicken. Some use buttermilk, some use egg and flour. The simplest way is the southern way. That being said, we all know that fried anything isn't particularly healthy. Trying to find the right taste, without the extra carbs and fat is a real challenge. Here's a version that is lower in fat and carbs, but still retains most of the great flavors we all love in fried chicken. Now if Colonel Sanders would get a clue, we'd all be happy? Right? Try this next time you have a craving for fried chicken and see if you can taste the healthy difference? If you can't that is a good thing. Get the recipe here: Reduced Carb southern fried chicken

Baked zucchini with herbs

On a cookie sheet covered with non stick aluminum foil add two to three tablespoons of low sodium soy sauce and lemon pepper. Sprinkle several tablespoons of fresh or dried parsley and paprika. Take two large zucchinis and cut individual ½ inch round slices and place on cookie sheet. Once cookie sheet is covered, brush zucchini with melted butter and drizzle soy sauce over all zucchini slices. Finish with parsley, paprika, garlic powder,salt and lemon pepper on the top of zucchini and bake in preheated oven at 400 F degrees for around 25 minutes. Start checking around 20 minutes.

Low carb chocolate brownies

Whenever we diet, we tend to crave things we ordinarily can not have. Especially sweets and chocolate. Flavorful Pecans from the south make this brownie absolutely divine. This brownie recipe will fill that craving with its delicious and generous chocolate flavor. A low carb brownie is the best type of brownie to enjoy. Healthy and easy to make try this recipe. Try these low carb brownies that have only 2 grams of net carbs per serving, crumbled in frozen yogurt too!
Read the recipe here: Low carb chocolate brownies

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Dreamfields low carb pasta product review

What is it?
Dreamfields pasta is a low carb pasta that was manufactured to be a healthy part of the low carb lifestyle. The Dreamfields Pasta line is available at many grocery stores and from many online sites specializing in diet goods. They make a variety of different types of pasta such as Linguine, Penne Regatta, Rotini, Elbow, Spaghetti, Lasagna and Angel Hair.

What makes it low carb?
Dreamfields pasta is a special recipe made with durum wheat semolina. Dreamfields has a patent-pending recipe and uses a special manufacturing process that allows for only 5 grams of the carbohydrates per serving to be digested. Dreamfields pasta contains Inulin, a natural pre biotic fiber found in many common foods like garlic, raisins, artichokes and asparagus. Inulin provides a food source for the healthy bacteria living in the digestive system and thus helps promote healthy digestion. Inulin is a water soluble fiber found in oats, etc. Inulin is reported to help lower cholesterol and glucose levels in your diet. Dreamfields states on their website that their pasta has been clinically proven to have a lower glycemic index than traditional pasta. Although its label lists a total carb count of 41, all but 5 grams of it are indigestible due to the unique recipe and manufacturing process.

How does it taste?
Dreamfields Pasta's taste is indistinguishable from traditional pasta. Because it is a high fiber product you may experience the same side effects you would have with many other high fiber products, however this is actually healthy and promotes good health. It cooks in the same time period traditional pasta does and can be substituted exactly the same way for all of your favorite pasta dishes such as Lasagna, or Baked Macaroni and Cheese.

What is the cost?
Online store www.netrition.com sells the whole Dreamfields Pasta line at $2.49 per 13.25 oz. box. It is also available for purchase in cases of 12 boxes per case for ($28.68), and 20 boxes per case for ($47.80). The more you buy the more you save.

The Bottom Line
Dreamfields pasta is a delicious, healthy transition to make in a low carbohydrate diet. It is not only healthy for those who are trying to lose weight, it is also healthy for diabetics, and those just wanting to improve their diet. It is a great product and highly recommended.

For more product reviews, see Product Dudz

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How to make your own egg-free mayonnaise

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Mayonnaise is a condiment that has been around for quite sometime. More than likely a recipe originating in France, it has become a favorite condiment in the United States. In South Carolina, the general favorite of all is Dukes Mayonnaise. For a complete history and purchase of Dukes Mayonnaise, see: Dukes Mayo. You can purchase Dukes Mayonnaise online and see for yourself. For the rest, here is a recipe to make your own without using eggs. The recipe is great for those that have egg related allergies. This recipe can be stored for a week in your refrigerator.

Makes 6 servings

Ingredients:

6 tablespoons dijon style mustard
2 tablespoon lemon juice fresh
1 teaspoon lemon peels grated
2 tablespoon water
1 ½ cups safflower oil
4 tablespoons heavy cream
1 teaspoon savory dried, crushed
1 teaspoon basil dried, crushed
2 tablespoon parsley minced fresh
1 teaspoon salt
1 teaspoon lemon pepper seasoning
Few drops of hot pepper sauce

Instructions:
In a blender or food processor blend mustard, lemon juice and rind, and water; beat in 1/2 of oil in a thin stream. Add heavy cream about 1/2 teaspoon at a time alternating with about 1 tablespoon oil. When all oil and cream have been added, add the remainder of ingredients; blend for 10 seconds or more. Taste for additional seasoning.
Note: Can be stored in a covered jar in refrigerator for up to 1 week.
For more recipes see: Recipes from a Southern Kitchen, or The Low Carb Kitchen.

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Grilled chicken in beer marinade

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Living in the south means there will be plenty of chicken on the table at meal time. Thinking of new ways to serve an old favorite is not only fun but tasty too. With summer weather already happening here in South Carolina, how could you not try this grilled chicken recipe? For more southern recipes, see links at the bottom of this article. This recipe has few carbs and that is why it had to go in this blog! Enjoy!

Makes 4 servings

Ingredients:

1 broiler-fryer chicken 3 1/2 -pound, quartered (you can use 3 ½ pounds of any chicken pieces )

1 onion large, diced

4 cloves garlic peeled

6 green onions sliced

1 teaspoon tarragon dried, crushed

1 teaspoon of sage

1 teaspoon of rosemary

1 ½ cup beer

1 ½ cup chicken broth (your own or canned)

2 tablespoons tomato paste

½ cup butter real

Freshly ground pepper to taste

Instructions:

If making the same day, place chicken in shallow glass baking dish. Place all remaining ingredients in food processor and purée. Pour ½ of marinade mixture over chicken and reserve the rest for later; marinate at room temperature for at least 2 hours, or if making ahead place chicken in 1 gallon sized zip lock bag with ½ of the marinade in refrigerator until needed. Place chicken from refrigerator into a glass baking dish if you made ahead, cover container with foil; bake in preheated 350° F oven for 20 minutes. Remove chicken to grill and cook over medium heat for approximately 45 minutes to 1 hour, brushing chicken with remaining marinade frequently and turning pieces to cook even

For more southern recipes, see: Recipes from a Southern Kitchen

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How to make perfect low carb iced tea

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South Carolinians will be cooking and planning our Easter dinner menus soon. With all the rich and decadent flavors that will be eaten, serving a nice healthy beverage is a good way to feel a little less guilty. This iced tea recipe calls for Splenda, however, you can substitute it for sugar, just reduce the amount by 1/2 cup.


Instructions

Things You'll Need:
* 10 iced tea bags, I like Red Rose but there are plenty of good ones
* 2 herbal fruity tea bags of your choice.
* Dutch Oven
* Ladle for straining
* 2 cups of Granulated Splenda sweetner
* large plastic or tempered glass pitcher. If you do not have a tempered glass pitcher, allow tea to thoroughly cool before adding.

Step 1
Take the 2 liter sized pitcher your tea is going into and fill it almost all the way up with cold water. I usually have mine filled to about 2 inches from the lid. The reason Im not giving you this measurement in cups is because I hate measuring. Once this is done, pour it into your dutch oven.

Step 2
Now take your tea bags and tie them all together and toss them into the pot. Put your stove top setting on high and bring to a boil. Once it is boiling vigorously, turn off the heat and let it steep for about 10 minutes. You basically want a good rich color.

Step 3
Remove your teabags, aren't you glad they were tied together? Add your sweetener or sugar. If using sugar, try the smallest suggested amount first, (1 1/2 cups), if it is not sweet enough you can always add more. stir until sugar/sweetener is fully dissolved.

Step 4
Take your pitcher, and add sliced oranges and lemons, yes I like both. The oranges give the tea a wonderful flavor along with the lemon and both work great. Its all about the fruity flavor of the tea that makes it have a tropical and yummy taste. Pour the tea carefully into your pitcher. If it is not quite full, add a little more water, and enjoy!

Looking for regular southern recipes? See: Recipes from a Southern Kitchen

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Low carb yourself thin

Image via Wikipedia

 

Start off with little changes. No diet is successful if you can't follow it. Just make small changes, drink more water, and sugared sodas are a no no, I have gotten used to Diet Rite soda, is has nothing in it, and you can get used to them rather quickly. Avoid sugar, there are substitutes out there, I like Splenda but there are many out there now.
Read more here: Low carb Yourself Thin

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Low Carb Pumpkin Cheesecake

 

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The low carb options for those of us living in South Carolina are few and far between. Coming up with recipes that offer the flavor of southern cooking that is healthy is a challenge. This is a wonderful low carb dessert.  It is healthy, not really southern, but has the decadent flavors South Carolinians have grown to love.  It can be made with or without a crust and is perfect to serve at Thanksgiving but anytime is a good time for Cheesecake, especially a healthier version. Your dieters will thank you! This is also a great dessert to serve our diabetic friends and loved ones. Who deserve a sweet treat too!

Things You'll Need:
* 8 inch round cake pan, greased
* large bowl
* electric mixer
* Roasting pan
* 3 large to jumbo sized room temperature eggs
* 3 packages cream cheese, (8 oz. each)
* 1 can pumpkin pie filling (unsweetened, without sugar), or pureed pumpkin (15 oz.) size (I use pureed pumpkin)
* 1 & 1/2 cups granular sugar substitute such as (Splenda)
* 1/2 tsp. Vanilla extract
* 1 tsp. Cinnamon
* 1/2 tsp. Nutmeg
* 1-1/2 cups ground almonds or almond flour
* pumpkin pie spice (optional)
* toasted almond slivers (optional)

Step 1
Preheat your oven to 325 degrees. Grease a round 8 inch cake pan with margarine or a good quality cooking spray. Ground almonds make a nice crust, so prepare like you would for traditional graham cracker crust. Mix with a few tablespoons of melted butter and an additional 1/2 cup of granulated sugar substitute.
Step 2
Get one large bowl and with your electric hand held mixer, beat cream cheese until smooth. Add pumpkin pie filling or puree, 1 cup of sugar substitute, cinnamon, vanilla, and nutmeg; beat until smooth. Add in your eggs slowly as you beat the mixture, one at a time, just until combined.
Step 3
Carefully add batter now to your greased cake pan. Place cake pan in a deep roasting type pan and carefully pour in boiling water in the larger pan to reach halfway up sides of cake pan. Bake 40 to 45 minutes depending on your stove. At the 40 minutes mark is it wise to check every few minutes, until cake is set in center and is no longer jiggling.
Step 4
You are now done with the baking portion of the recipe so turn your oven off and open the door let the pumpkin cheesecake remain in the oven an additional 12- 15 minutes. You will want to run a butter knife gingerly around the edge of the cake, cover it and let it refrigerate for at least 5 hours for best results. Garnish with some toasted almond slivers and a dollop of low fat sugar free whipped cream, sprinkled with a little pumpkin pie spice. Enjoy~~

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Just peachy low sugar Cheesecake

Image via Wikipedia It will not be long before peaches will be ready for purchase in South Carolina. With fresh peaches in season, this dessert will be tempting to try, but you don't have to wait on Mother nature, canned peaches is all that you need! This dessert is actually a healthier alternative to traditional cheesecake and still pretty darn good. Add to that the fact it is super easy to prepare and you've really got no reason to avoid making this dish.

For the Free Recipe, click here:

Just peachy low sugar Cheesecake

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