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Showing posts with the label Diabetic Diet

Vitamin B3: Benefits, Deficiency, and Food Sources

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 Vitamin B3: Benefits, Deficiency, and Food Sources When we talk about staying healthy, vitamins play a big role in keeping our body strong and energized. One of these essential vitamins is Vitamin B3, also known as niacin. This important nutrient helps our body in many ways and is especially important for energy, skin, and brain health. Let's explore what Vitamin B3 does, how we can get it from food, and what happens if we don’t get enough. What is Vitamin B3? Vitamin B3 is a water-soluble vitamin, which means our body doesn’t store it, and we need to get it regularly from food. It comes in three forms: Niacin (nicotinic acid) Nicotinamide (niacinamide) Inositol hexanicotinate (a slower-release version often found in supplements) This vitamin helps convert the food we eat into energy. It supports the function of the digestive system, skin, and nerves. It also helps improve circulation and lower cholesterol levels. Benefits of Vitamin B3 1. Boosts Energy Production Vitamin B3 plays...
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Black Bean Salad

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 Black Bean Salad A rich, hearty and flavorful vegetarian Weight Loss meal that is rich in nutrients and only take about 30 minutes to prepare. Ingredients: 1 medium onion, chopped 2 cloves garlic, minced or pressed 2 cups cooked black beans (1 15 oz can black beans, rinsed) 115 oz can diced tomatoes 2 TBS chili powder  ½ cup cilantro Directions:  Chop onions and mince or press garlic and let sit for at least 5 minutes to enhance their health-promoting properties. Place all ingredients except cilantro-in a pot, cover, and let simmer for about 20 minutes,  Top with cilantro and serve. Nutritional value: Calories.        271.68 Carbohydrates  49.9 g Dietary Fiber.       12.24g Soluble Fiber.   0.04 g Fat-Total.        1.33 g Saturated fat    0.13 g Cholesterol.      0mg InSoluble Fiber.  0.73 g Calcium.             121.62 mg Potass...
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Herbed Potato Salad

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 Herbed Potato Salad  Fresh vegetables and a light vinaigrette give this salad a lively favor. Ingredients: 1½ pounds red potatoes (about 8 potatoes), cut into cubes ½ cup light Italian dressing ½ tablespoon spicy brown mustard 1 tablespoon chopped fresh parsley 1 teaspoon garlic salt 1/4 teaspoon ground black pepper  ½ cup chopped red bell pepper ½ cup chopped green bell pepper ½ cup chopped green onions Preparation: 1. In a large pot, cook potatoes in boiling water until tender, about 10 minutes (do not overcook). 2. Drain well and let cool. 3. Cut potatoes into bite-size pieces and place in a medium bowl. 4. In a small bowl, combine dressing, mustard, parsley, and seasonings; pour over potatoes and toss well. 5. Carefully stir in bell peppers and green onions. Cover and chill until ready to serve. Nutrition information per serving:  Calories 122,  Carbohydrate 24 g,  Dietary fiber 4g,  Protein 2g,  Total fat 4 g,  Saturated Fat 1g,  T...
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Rice with chicken Spanish style

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 Rice with Chicken Spanish Style   Spanish chicken and rice is the perfect holiday meal not only because it is immensely easy to make, but also because of its incredible taste which will prove to be a true crowd pleaser! This is a good way to get vegetables into the meal plan. Serve with a mixed green salad and some whole wheat bread. Ingredients: 2 Tbsp olive oil 2 medium onions, chopped 6 cloves garlic, minced 2 stalks celery, diced 2 medium red/green peppers, cut into stripe 1 cup mushrooms, chopped 2 cups uncooked whole grain rice 3 pounds boneless chicken breast, cut into bite-sized pieces, skin removed 1 1/2 tsp. salt (optional)  2 1/2cups low-fat chicken broth Saffron or Sazón for color  3 medium tomatoes.chopped 1 cup frozen peas 1 cup frozen corn 1 cup frozen green beans Olives or capers for garnish (optional) Directions: Heat olive oil over medium heat in a non-stick pot. Add onion, garlic. celery, red/green pepper, and mushrooms. Cook over medium heat...
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Greek Lemon Drop Soup

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Greek Lemon-Drop Soup  (Avgolemono)  Greek lemon drop soup is not an ordinary chicken rice soup. There is just something special, and extra luxurious, about Greek lemon drop soup. It's a decidedly rich, comforting chicken soup with a silky broth that's heavily scented with lemon. Delicious! Servings: 6 Total Time: 30min. Ingredients: 6 cups low-sodium chicken broth.  3/4 cup long-grain rice. 3 chicken breast halves, skinless, cooked and shredded. 2 eggs. 1/3 cup lemon juice .  Lemon slices, for garnish Directions: 1. In a large saucepan, bring chicken broth and rice to a boil. Reduce heat,cover, and simmer for 15 minutes. Add chicken and simmer for an additional 2-3 minutes. Remove from heat.  2. In a bowl, whisk together eggs and lemon juice. Slowly add in 1 cup of hot soup broth, whisking continuously. Add warm egg mixture to soup pot and mix to combine.  3. Serve with a slice of lemon. Nutritional Information  (per serving) Calories: 315 Sodium: 180...
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Caribbean Fiesta

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 CARIBBEAN FIESTA This recipe offers a lower sodium alternative for tortilla lovers by using the blue corn tortilla chips. Enjoy the crispy texture, fresh vegetables and delicious cheese.  Ingredients: 1 tablespoon olive oil 1 chicken tender, cut into bite-sized pieces (Approx. 2 oz.) Dash of seasonings like curry, allspice. 8 blue or yellow corn tortilla chips ¼ cup pinto and/or black beans, rinsed and drained 4 grape tomatoes, chopped ½ orange bell pepper, seeded and diced green onion, peeled and chopped 1 ounce reduced-fat shredded cheddar jack cheese Directions: In a nonstick skillet, warm the olive oil over medium heat. Add the chicken, season with optional spices, and cook for about 5 minutes, or until cooked through. Evenly spread the tortilla chips on a plate and evenly distribute chicken, beans, tomatoes, bell peppers, and green onions. Top with cheese and microwave for 1 minute or until cheese is melted.   Nutrition Value:
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