How do you cook for someone with Diabetes?

One of the mantras I remember learning while studying for my CDE (Certified Diabetes Educator) exam in 2002 was “A carbohydrate is a carbohydrate.” The message is one can still have their cake and eat it too even if they have diabetes. Timing and quantity are key to eating all foods in moderation.

Read my newsletter to learn Diabetes Cooking 101: http://www.lauracipullollc.com/wp-content/uploads/2011/07/newsletter2006mar.pdf.

Women's Health Magazine

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Thanks to everyone who participated in nutrition counseling at the September Women’s Health Magazine  Are You Game event!!

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Pumpkinlicious

Tis the the season of pumpkin. Pumpkin is delicious and a great source of Beta Carotene and Vitamin C. So go ahead and try these pumpkinlicious recipes.

 

Pumpkin Hummus

 

Ingredients

1 15-ounce canned pumpkin

2 tablespoons tahini

1 garlic clove, chopped

1 tablespoon fresh parsley, finely chopped

1/2 teaspoon salt

1 teaspoon olive oil

1/2 teaspoon cumin

1 tablespoon lemon juice

 

Directions

In a food processor, combine ingredients until smooth and creamy. If hummus is too thick, you can add 1 tablespoon of water at a time until desired consistency.

 

Nutrition Facts Per Serving: 102 Calories; 5.5 g Fat; 0.9g Sat Fat; 13.1g Carbohydrates; 2.8g Protein; 4.4g Fiber; 0mg Cholesterol; 306mg Sodium

 

 

 

 

 

Pumpkin Ravioli

 

Ingredients

1 cup canned pumpkin

1/3 cup grated Parmesan cheese

1/4 teaspoon salt

1/8 teaspoon black pepper

24 wonton wrappers

1 teaspoon salt

1/2 cup chicken broth

1 1/2 tablespoons unsalted butter

Chopped parsley

 

Directions

Combine 1 cup pumpkin, 1/3 cup Parmesan, 1/4 teaspoon salt, and 1/8 teaspoon black pepper in a large bowl. Spoon about 2 teaspoons pumpkin mixture into center of each wonton wrapper. Moisten edges of dough with water and bring the 2 opposite sides together to form a triangle, pinching edges to seal. Place ravioli into a large saucepan of boiling water with 1 teaspoon salt and cook for 7 minutes. Drain in a colander. Place 1/2 cup broth and 1 1/2 tablespoons butter in pan and bring to a boil. Add ravioli, tossing to coat. Sprinkle with parsley.

Serves 6

 

Nutrition Facts Per Serving: 162 Calories; 5 g Fat; 4g Sat Fat; 22g Carbohydrates; 6g Protein; 2g Fiber; 17mg Cholesterol; 505mg Sodium

 

 

 

Pumpkin Enchiladas

 

Ingredients:

3/4 yellow onion, diced

2 cloves garlic, minced

1 10-ounce can of red enchilada sauce

1 15-ounce can pumpkin

1cup black or kidney beans

Large bunch of cilantro, chopped

1 1/2 tablespoon cumin

1 teaspoon chili powder

1/2 cup shredded cheese

5 ounces 0% greek yogurt

5 6” whole wheat tortillas

 

Directions:

Preheat oven to 400 degrees. Sauté onion and garlic in a pan sprayed with cooking spray. Stir in enchilada sauce. Add pumpkin and stir until combined. Add cilantro, cumin and chili powder.  Spread a light layer of sauce on the bottom of an 8×8 or 9×9 pan. Fill tortillas with an even amount of sauce and beans. Roll tortillas and place in the pan with the folded edges facing down to keep them closed. Top with remaining sauce and sprinkle with cheese. Bake for 10 minutes or until cheese melts. Serve with a dollop of plain Greek yogurt.

 

Nutrition Facts Per Serving: 235 Calories; 7 g Fat; 2.52g Sat Fat; 33.6g Carbohydrates; 12g Protein; 7.9g Fiber; 11.9mg Cholesterol; 604mg Sodium

 

Mom Dishes It Out

So with heightened nerves, I have entered two new worlds. One being the MAC Book Pro and the other, the world of Twitter. You can follow me at @MomDishesItOut. I will be tweeting about Mom things concerning raising our kids and food. My new mommy blog is useable www.MomDishesItout.com but not too pretty yet. Give me a few days and the new blog will be as yummy as a Magnolia’s cupcake. Cheers!!

The Best NYC Bites

The experience of eating can be more than fulfilling a basic need. Eating is a sensory experience that can be admired and appreciated whether it is touch, taste, sound, smell and or sight. Eating in moderation is more attainable when being mindful of the five sensory experiences. Dining at a 3 star or even one star Michelin rated restaurant is an experience to be slowly savored. The new NYC restaurants rated by Michelin include Daniel and Eleven Madison Park.  Rouge Tomate with Chef Natalia Hancock (a registered dietitian) has received one star. Go ahead, practice mindfulness and delight your senses while truly experiencing the art of eating at one of these restaurants. I recently enjoyed my culinary adventures at Marc Forgione, and Gotham Bar and Grill (my husband’s fav).

Are you trying to lose weight?

If you are trying to lose weight by restricting during the day, be aware that this causes binging. This is a constant theme that unveils itself regularly in nutrition sessions with my clients. Instead of sabotaging your efforts, work slowly and in phases. Go from A to B to C. Do not attempt to go from A to Z. Work on health promotion and adding filling food. Avoid a negative mindset and daily weigh – ins. Be mindful, patient and accepting.

Move over TV dinners and say hi to this microwave meal.

It’s the end of August and we are all scrambling to get everything ready for the new school year. Sometimes meals become second priority. If you are lacking time and want something tasty, try Kashi’s Pesto Pasta Primavera. Add one half cup of beans (rec. no added salt) to this microwave meal and you have a balanced vegetarian lunch option with 18 grams of vegetarian protein and 14 grams of fiber.