Turn leftover Fajitas into a low carb breakfast!

I love to find ways to use leftovers - I can't stand throwing out good food!

Leftover chicken, beef and shrimp fajitas make an excellent breakfast!  This morning I was cleaning out the fridge and found leftover fajitas from Friday night! I diced up all of the chicken, beef and shrimp and veggies and sautéed in sone olive oil for about 10 minutes.  Then I scrambled eggs and folded it all together, and added some shredded cheddar cheese.

The leftover Guacamole' I used for Avocado toast! (on Keto bread of course)  Easy and Keto friendly breakfast!  Enjoy!

Welcome back to Eat Well, Move, Be well!

A lot of things have changed since my last post back in 2019....mainly Covid 19 of course. 

During this time I lost a job, my field of Hotels/Hospitality basically decimated by the pandemic.  I took a job that wasn't the best fit for me, and finally was able to get back into the hotel industry as a regional Director of Sales for which I am very thankful.

During the time last spring and summer when I was unemployed and had a quite a bit of time on my hands it seemed like every few weeks someone I knew was diagnosed with Type 2 diabetes and I would receive calls from friends of friends suggesting they talk to me about the day to day lifestyle elements of the disease and how I have been able to stay off of insulin for 24 years.

Mundane things like grocery shopping, meal planning, reading and understanding labels and net carbs, how foods impact your blood sugar and why that is such an individual thing and the only way to learn is to eat, wait 1-2 hours and test, keep a food diary and learn how your body reacts to each and every thing you consume, learning the best exercises for your body and your lifestyle, etc...

After coaching and helping many people, I have decided to start helping people (part time) as much as I can.  I started researching rates and I was astounded to learn health coaches make anywhere from $50-$75 per hour.  I knew right away most average people couldn't afford that, and I want to help people with this insane disease as much as I can - so I am offering consulting services starting at $25 per hour.  

This can be a one hour zoom call or a two hour consult at the grocery store.  This can be me coming to your home and going through your pantry and fridge and helping you get rid of the non-diabetic friendly items. We can sit down and plan menus for a week, wherever you are struggling with your new diagnosis, I can help you and teach you what has worked for me for the past 24 years.  

Please reach out to me if you or someone you love needs some help!  I live in central Arkansas and will limit my traveling to the pulaski county area, but I can do zoom calls just about anywhere.

The best way to reach me is through my email:  jhawking@sbcglobal.net 

Stay tuned for fall recipes and products I have used that work well for me!

Jeananne

 

Snacks and Other Stuff.....

I've already fallen behind on my blog posts!  Today I have a couple of recommendations 

for a low carb snack and a great new cooking method I am experimenting with!

I am behind the curve on the air fryer craze, but we finally have one and I love it!  It cooks almost anything and WAY quicker. This last week I cooked fresh green beans - they were delicious.  I figured out they have to be cooked a bit longer and on a lower temperature so I recommend 300' for about 12-15 minutes depending on how crunchy or not crunchy you like your fresh green beans!  I simply put them in the cooking basket, drizzle olive oil and "everything" spice and cook!

Have you tried Edamame?  I recently found it in the freezer section at Walmart in a package with individual packages so you get the right serving size.  I know the individual portion items are a little more expensive but I love the fact you don't have to worry about portion sizes. These steam in the bag, open and toss with sea salt!  High Protein, low carb! Enjoy!

Amazon Fresh to the Rescue

Have you spent much time on line looking around Amazon Fresh?  They have a great variety of low carb, low fat and keto friendly food. One of my favorites is the Carb-O-Licious line of snacks and the rum balls are the perfect way to end a meal if your sweet tooth is calling!

These are rich and delicious and you can taste the rum in the chocolate!   Each rum ball has 130 calories, 12 grams of fat, 4 grams sat. fat, 8 grams carbs, 2 grams of fiber and 5 grams of sugar alcohol - which makes the net carbs only 1 gram!  :) 

Other treats in the Carb-O-Liscious line include a variety of muffins, breads and other snacks. It's nice to have healthy treat options!  These are a little pricey but it's not like you eat them all at one time, and they can be frozen so you can enjoy later! 

Yummy Low Carb Snacks!

Healthy snacks are a challenge, and I have found that if I plan and organize a little in advance, I can have those types of snacks readily available!


Do you love summer sausage and cheese as much as I do?  It's a great low carb snack! Summer sausage has a lot of fat - recently Samantha discovered this Hillshire Farms 
Turkey Sausage - just dice it up and pan saute' in a small amount of olive oil, drain and store in the fridge - and when you are ready for a snack, it's ready to go - enjoy with some diced cheddar cheese!

Do you miss bagels? I'll admit it - I crave them!  Now that the "Everything" spice is readily available, all you need is some lowfat cream cheese and whatever wheat bread you like (I love the Sara Lee Wheat bread - 40 calories per slice). Toast, spread and sprinkle!  Yum!

Stay tuned...I will publish more snack ideas soon! 

Zucchini Noodles

It's been a busy few weeks - I had to travel for work then I caught a bad cold (pretty sure from a lady on the plane) that has turned into a sinus infection.....you get the point - I got behind on my blog! I will post some yummy recipe's to make up for it!

Have you tried the Zucchini Noodles or Zoodles?  They come fresh or frozen - both are good but the fresh ones are really good! I have found those at The Fresh Market in the produce section. These are a great substitute for pastas and perfect for a side with chicken or fish!

I will admit I miss pasta - and there is brand called Dreamfield's Pasta that has lower carbs and added fiber - so I can have a little of that from time to time. (I get that at Walmart but I have seen it at Kroger as well) But the zucchini noodles are delicious and I can have a larger portion without sending my blood sugar too high.

With the fresh zucchini I just toss it with a little bit of olive oil in a pan on the stove, and mix in a jar of Ragu's Mozzarella Cheese Sauce, and add in 1/2 cup fresh parmesan cheese, sea salt and pepper - and you are done! Enjoy!

Chocolate/Vanilla Mousse Pie

It's tough to find Sugar Free/No Sugar Added desserts that taste good - but this one fits the bill, and it's easy!

Chocolate/Vanilla Mousse Pie

• 2 cups cold 1% milk, divided
• 1 pkg. (1.4 oz) sugar free instant chocolate fudge pudding mix
• 1 pkg. (1.4 oz) sugar free instant vanilla (or white chocolate) pudding mix
• 1 carton reduced fat cool whip, thawed
• 1 reduced fat graham cracker crust
• no sugar added chocolate chips

In a bowl, whisk 1 cup milk and vanilla or white chocolate pudding mix for 2 minutes,  Fold in half of the cool whip and spread over pie crust.  

In another bowl whisk remaining milk and chocolate fudge pudding mix and fold in remaining cool whip, mix together and spread over the first layer in the crust. 

Refrigerate for about 2 hours until set and garnish with additional cool whip and no sugar added chocolate chips.

This is a  great dessert for spring and summer! Enjoy!

A Colorful Plate for Dinner

When cooking, try to have a variety of color on your plate.  This is the best way to get the vitamins and minerals you need daily from your food.  Tonight's dinner looks like it was hard work, but it wasn't.  

Pesto Chicken, roasted asparagus, 1/4 of a sweet potato and a salad!

I always put my salad on my dinner plate instead of in a separate bowl. I tell myself this keeps me from eating too much of the other things....(Ha!) This salad was made with baby spinach, tomatoes, cucumbers and goat cheese.  I bought goat cheese crumbles at Aldi's the other day.  Aldi's grocery stores are here in NW Arkansas but I had never visited one until recently.  They have a great selection of cheeses and salad dressing and their prices are amazing. My favorite dressing is just a regular balsamic vinaigrette.

Asparagus is one of my favorite vegetables and it just so happens it is a "super" food - filled with too many amazing vitamins and benefits to list here, but it is a "perfect" veggie!  I simply wash it, cut the stems about 1 " from the bottom and place on a baking sheet.  Drizzle with olive oil and sea salt and diced garlic or garlic powder and bake on about 350' for 20-25 minutes.  When it starts to brown a little, take it out and put some parmesan cheese on the top and pop it back in the oven for about 5 minutes. 

For the pesto chicken (I recommend using fresh not frozen chicken breasts), place them in a baking dish sprayed with Pam.  Spread pesto sauce on each breast, and top with a slice of mozzarella cheese, and slice a tomato with thin slices and place on top of the cheese.  Bake on 350' for about 30 minutes - I usually check it about 20 minutes in. Try not to overcook it - chicken can get very tough pretty quickly. This is a healthy dinner and will 

fill you up and it's a nice presentation if you are cooking for friends or family!

I am back! How about a mock apple pie?

Well, it's 2019!

My last blog was in 2014 during the holidays.  I have had many people ask me to start blogging again so here I am!  I think I am going to expand the blog - maybe not all abut Type  2 Diabetes this time around - maybe more about the challenges of all chronic diseases, aging in general, and how what we eat and how much we move can impact how well we age, and most importantly how exercise in general can impact your mental state. 

My mom is a great example of this -  at 81, she is still very independent, drives, keeps busy with her art and church and her friends...and this impacts her in a very positive way. 

If any of you have topics you would like me to expand on here in my blog, please let me know!  I have had people in the heath care industry reach out to me and do guest blogging so I may have some guests blog as well!

I love to cook and sort of "invent" dishes that are more heart friendly.  Tonight I am making a "mock apple pie" - it's so easy!  And delicious! And, it will help you survive a sweet craving!
I am not claiming it is as good as real Apple Pie - it isn't, but it tastes great - and you can even put a portion of no sugar added frozen vanilla yogurt on it!


Ingredients

• 4 apples, cored and cut into bite size pieces-leave peeling on(that's where the fiber is)
• 1 cup quick cooking oats - use 3/4 cup mixed and save 1/4 cup for topping
• 1 1/2 tablespoons cinnamon
• 1/2 cup Truvia baking sugar
• 1/2 stick real butter cut in slices
• 1/4 cup Canola Oil

Pre-heat oven to 350' Once the apples are cut and diced - place in a bowl and toss with the other ingredients (except the butter and 1/4 cup quick cooking oats) Pour into a pie plate sprayed with Pam cooking spray. Top with additional oats and place the butter slices all over the top and bake on 350' for 30 minutes or until bubbly browned on top. Enjoy!

Eat This...Not That.....During the Holidays!

Eat This...Not that...during the holidays!  This is a reprint from

December 2010 - lots of great food suggestions to help control your Blood Sugar during the Holidays!

Cocktails
Worst cocktail:
Gin and tonic (8 ounces) 240 calories 22 g sugars
Drink this instead:
Champagne 100 calories 5 g sugars
Before your raise your glass to good health, consider your own. The sad truth is that light-tasting tonic water contains as much sugar as two glazed doughnuts, making it nothing more than a glorified soda. Champagne is just as bubbly but contains only one-fourth of the sugar and half the calories.
Dip
Worst dip: Spinach and artichoke dip 300 calories 19 g fat
Eat this instead:
Salsa (1/4 cup)10 calories 0 g fat
The wrong dip can transform healthy veggies and a whole grain pita into vessels for fat and hundreds of extra calories. Avoid creamy, cheesy dips at all costs and stick to the tomato-based salsas and bruschetta, which are low calorie and offer a healthy serving of vegetables to boot.

Side Dishes

Worst side: Baked potato with butter and sour cream 400 calories14 g fat (6 g saturated)
Eat this instead:
Roasted red potatoes (1/2 cup) 100 calories 5 g fat (1 g saturated)
The difference here is in the toppings. Add bacon and cheese to the mix, and add an extra 150 calories. Another smart sides rule: Not all salads are paragons of virtue. Greens with croutons and Italian dressing pack in 140 more calories than a serving of peas with pearl onions.

Hot DrinksWorst hot drink: White chocolate mocha (20 ounces) 660 calories 22 g fat (15 g saturated)95 g sugars
Drink this instead: Café au lait with peppermint syrup (20 ounces) 150 calories 5 g fat (3.5 g saturated) 17 g sugars
Sugary coffee concoctions are a holiday shopping staple—but the wrong one could deliver more calories than a Big Mac! Avoid mochas, lattes and cappuccinos and order a café au lait with a spurt of flavored syrup instead.

Desserts

Worst dessert:
Pecan pie à la mode 810 calories 65 g fat 55 g sugars
Eat this instead: Chocolate fondue 340 calories 10 g fat 28 g sugars
In the wide world of holiday pies, nothing is worse than a slice of pecan. Blame the filling, which is a sickly-sweet sludge of corn syrup and sugar. Fondue, in comparison, is a fun and relatively healthy way to splurge after a big meal. Angel food cake makes an ideal dipper: light, low in calories and virtually fat-free. Fruit is even better.

The Diabetic Plate

Lately, several people I know and love have been diagnosed with type 2 diabetes.  When you are diagnosed, it can be so overwhelming you may just want to stick your head in the sand and pretend you didn't hear what the doctor just told you.


There are so may components to this complex disease, you sort of have to take things one day at a time in order to figure it all out.  The other thing about diabetes is that it's a personal disease, meaning it affects everyone differently, so you have to learn to be aware of your body's signals and how certain foods and exercise effect your blood sugar levels. The best way to do this is write down every item you eat at a meal then test your blood sugar about an hour after your meal. That is when it will be the highest level. This will help you determine how the food you just consumed effects your blood sugar.


The nutritional side can also be confusing as all carbohydrates impact you differently, depending on the fiber content as well as the fats.  Eating high fat foods that are low in carbs might seem like a great idea, but in fact fatty foods will cause your blood sugar to stay high longer, plus they are bad for your heart and will cause you to gain weight.


I tell people to view their dinner plate like a pie chart - take 1/2 of the plate and fill it with salad and any vegetables that are green or yellow or white. Hint - don't put your salad on a separate salad plate or in a bowl, put the salad on your plate. The other side of your plate should contain your lean protein (4-5 ounces), perhaps a small 1/2 cup serving of either wheat pasta or a 1/2 baked sweet potato (eat the skins they are full of fiber) or another low carb option, and more vegetables. Bread is not all bad - but if you have bread, don't eat the pasta or potato, have one or the other.


A diabetes diagnosis does not mean you can't eat good food.  You will learn how to decide what foods work best for you, and you can always have treats every now and then as long as you count the carbs!

Thanksgiving Turkey Breast with Fresh Herbs

This is a repeat from 2010 - but it's that time of year!

I saw Rachel Ray fix this turkey breast on the food channel a few years ago and It looked so good I went to the store, bought the ingredients and made it myself! It's easy and soooo good!

Preheat Oven to 400'!

Ingredients:

4-6 pound boneless turkey breast, thawed

Fresh herbs: (they really need to be FRESH!)

1/4 cup rosemary
1/4 cup sage
1/4 cup thyme
1/4 cup parsley
4-5 bay leaves
5 tbsp olive oil
roasting bag
salt, pepper to taste

1 stick butter, melted

Combine all herbs (except bay leaves) in food processor or blender with 2 tbsp olive oil and pulverize until you have a green paste.

Cut skin away from turkey and stuff it with the herb paste mixture.

Open roasting bag and place 5 bay leaves in the bottom of the bag, with 3 tbsp olive
oil. Place turkey on top of bay leaves. Baste turkey with melted butter, salt and pepper. CLose bag and tie, and bake at 400' for 1-1 1/2 hours or until done. THe roasting bag does the basting for you. This is the BEST turkey you will ever eat. Samantha and her cousins loved it!

Healthy & Diabetic Friendly Mac and Cheese

If you enjoy fall and winter comfort food like I do, tempting casserole and comfort foods abound and test your willpower constantly.


My big weakness and one dish I miss the most is good ole fashioned macaroni and cheese!
I created my own version that I think comes pretty close to the real thing.


For Two servings:


1/2 box whole wheat pasta with added fiber (corkscrew or elbow)


1/2 cup shredded low fat cheddar cheese
1/2 cup low fat American cheese or cheese blend
1/2 cup skim milk
salt/pepper to taste
(do not use fat free cheese it does not melt well)


Cook macaroni according to package directions, drain and set aside.
In small saucepan, on low heat, add milk and melt cheeses until smooth.
Add salt and pepper to taste.


Mix cheese sauce with pasta and serve.


I have no idea on the nutritional breakdown, but I can tell you if I eat about 1/2 cup
serving with my meal, and no other bread or high carb foods, my blood sugars stay
within range.


Enjoy!

Summertime Food is the Best!

I have returned to the blogosphere! It's been awhile and I have missed my writing but I have been encouraged recently to get back to my writing by my friends, and even my late father who always told me " when you think you don't have anything to do, write." We'll lately it seems I have had plenty to do, but I really missed my blog.

I love the food that is available this time of year!  Fresh, local grown fruits and vegetables are in abundance and can help create a delicious menu for anyone - diabetic or not.  I shop the farmers markets and my favorite local store - BJ's Plants and Produce in Sherwood, owned by my friend Teresa Kyzer. The best part is they are open all day so you don't have to be there at 7am for the best selection!

Do you love Fresh salsa like I do? Here is an easy recipe featuring those amazing Arkansas tomatoes!

2-3 large fresh tomatoes, chopped
1/2 cup chopped scallions
1/2 cup chopped yellow bell pepper
1/2  cup chopped green bell pepper
2 tablespoons white wine vinegar
1 tsp minced garlic
2 tablespoons fresh cilantro

I use my blender on low to mix it all up!


Now if you like ranch dip.... You can take 1/2 cup of your fresh salsa and mix it with a one ounce packet of Hidden Valley Ranch Dip Mix and 1 pint of low fat sour cream and you have a delicious dip perfect  for dipping celery sticks, zucchini, sliced peppers, and broccoli!

If you have any recipes you would like me to share, please email me at
Jhawking@sbcglobal.net.

Thanks!

Easy, Healthy Snacks for Type 2 Diabetics!

Sometimes it's nice to try some new snacks!  If you have Type 2 diabetes like I do, I feel like I eat the same things day in and day out. I get comfortable, knowing what foods I can and can't have, what effects my blood sugar and so I tend to grab the same thing every day.  Well, it gets boring! Here are some random snack ideas!
 
Mini Kabobs...are easy and make great snacks! Assemble your kabobs with cherry tomatoes, mozzarella cheese, fresh avacado and basil or spinach leaves - and you have a salad on a stick.  Place kabobs in a large bag and toss with either Italian Dressing, or some olive oil, balsamic vinegar and sea salt.  The colder they are served, the better!

You can also make fruit kabobs with grapes, strawberries, pineapple, blueberries or raspberries. Add a square of cheese for a bit of protein and you have a healthy snack to grab out of the fridge.

Almonds, pecans or walnuts are low in carbs, high in protein and make a great snack to fill up on. Pre measure your portions...they do have a lot of calories!  Have a cheese stick on the side.

Graham Crackers...Spread a small amount of peanut butter on a few graham crackers and it's a great snack, fills you up and tastes sweet without a lot of sugar. 

Hummus dip - I buy mine in the deli section of the grocery store.  They have traditional, roasted red pepper, added garlic and the list goes on and on....but I love this dip, and its great on sandwiches too, instead of fatty mayo! Also great with celery, carrots and cauliflower, as well as baked pita chips. 

Cucumbers are delicious, peel and slice one and cut slices about 1/4 inch thick. Use a small amount of sea salt on the cucumber slices. Top with feta and slivered almonds.

I hope this gives you some new ideas for healthy snacks!  

Enjoy! 
 
 



 

Ingredients you should have in your Kitchen....All the time!

This may be my shortest post ever!

Two things.....Roasted Red Peppers and Pesto Sauce!

If you have these two ingredients on hand you always have something to fix for dinner!

Add them to your grilled chicken sandwich, turkey wrap or even grilled burgers for a great new twist of flavor. Or, toss with some pasta and add grilled chicken! 

Saute' Roasted Red Peppers to enjoy with your scrambled eggs!  Yes - eggs are great for Dinner!

Top a toasted English Muffin with Pesto Sauce, red peppers, grilled chicken and shredded cheese and broil until cheese melts!  Delicious!

Enjoy!

Top 10 Diabetes "Superfoods"

Great information from the "Healthline" Website - and these foods not only are good for diabetics, but may of these are beneficial to people with cancer as well.

If you have type 2 diabetes, try to incorporate these foods into your diet as much as possible.
I eat some of these food every day!

• Non Starchy Vegetables
• Non Fat milk and yogurt
• Tomatoes
• Blueberries
• Oranges/Grapefruits (fruit, NOT the juice for obvious reasons but the fruit gives you fiber)
• Salmon
• Walnuts/almonds
• Beans
• Leafy Green Vegetables
• Whole Grains

Pumpkin Spice Latte' - Skinny Version!

At this time of year I am jealous of my friends who can walk into Starbucks and order a Pumpkin Spice Latte'! I LOVE everything pumpkin, but those specialty drinks have so much sugar I would end up in a coma in about 20 seconds!

So, I decided to experiment  to see if I could come up with something similar that is diabetic friendly, with no sugar! Here is what I came up with - I think it tastes great!

You will need:

Pumpkin Spice coffee (Dunkin Donuts has it - you can buy it at Target)
Splenda
Pumpkin Pie Spice
Skim milk
Cool Whip - low fat

Prepare your coffee like you normally do!  Add to your cup of coffee - 2 tsp splenda, 1 tsp pumpkin pie spice, 2 tablespoons skim milk and stir.  Add Low fat cool whip on top!  Drink and enjoy

It's not Starbucks, but it will do in a pinch! 

Happy Fall!

Safety Tips for Diabetes Medication

If diet and exercise can’t get your blood sugar level down, your doctor‘s next move may be to prescribe a diabetes medication. One of the most popular choices is Actos.

Actos is effective, but unfortunately it can come with some pretty serious side effects.

Choosing a Medication

Before you take any medication, you should do thorough research on the drug.

If you’re considering taking Actos (pioglitazone), you need to know that your risk of developing bladder cancer increases by 40 percent if you take Actos for more than a year. This has led many who have developed bladder cancer to file Actos lawsuits against its manufacturer. Your risk of heart failure and heart attack also increases substantially with Actos.

This is why thorough research is so important. Start by going to the Food and Drug Administration’s website.

There’s a tab called drugs@FDA. There, you will find all of the drugs approved by the FDA in alphabetical order, as well as their label information.  

If you look up Actos, you will find that the drug has also been connected with side effects such as:

·        Macular edema (an eye disease that causes blindness).

·        Bone fractures.

·        Lliver failure.

For more information also try searching on metformin, you’ll see some of these same side effects of Actos listed.

Drug classes such as Alpha-glucosidase inhibitors, non-sulfonylurea secretagogues and sulfonylureas are safer diabetes drug choices because they have fewer side effects.

Tips for Taking Diabetes Medication

Once you and your doctor have decided on a diabetes medication, you need to know how much to take and when to take it. Diabetes drugs must be taken regularly, so you should have a backup plan in case you can’t get to your medicine.

Here are some precautions you should consider taking:

·        Keep three days of medication on hand in case you can’t get to a doctor.

·        Gather backup supplies (this could include insulin delivery supplies, extra batteries for a blood glucose meter and a fast-acting source of glucose).

·        Keep your emergency supplies in one well-marked container that’s easy to find.

·        Make a list of emergency contacts.

·        If you are a parent, give a copy of these emergency contacts, along with treatment instructions, to your child’s day care or baby sitter.

·        Make sure you have identified people that will assist you or your child in the event of a diabetes emergency and make sure these people are aware of their responsibilities.

When it comes to diabetes, the best way to stay in control is to be well-informed. If you have any questions about your medication or your treatment plan, ask your doctor. Together, you can make diabetes much more manageable.

Author Bio: William Richards is a writer for Drugwatch.com. He uses his journalism background to investigate dangerous drugs and promote consumer awareness!

Creative Juices & Arkansas Tomatoes!

"Eat Well, Move, Be Well" has been on a hiatus - mostly due to my lack of creativity on the heels of two major life events - a house fire in August 2011 caused by lightening - which totally rocked our world, and then to top that off, a job lay off in January 2012.  Needless to say my creative juices came to a screeching halt, as they tend to do when you are in constant "survival" mode!

My dad always liked to write when he was in the middle of some crisis - he always said major life events make for a "helluva story" !  I guess he was right and he always managed to write well under pressure. Not me!

It seems that lately, I hear of more and more people being diagnosed with type 2 diabetes!  Hardly a week goes by that I don't get a call or an email from someone asking if I can visit with someone dear to them who has been diagnosed.  I always hate to hear of someone being diagnosed with this dreadful disease, but I feel that if I can help anyone by lending an ear and sharing things that have worked for me, then I am happy to help.  I always try to find a positive in a negative and helping others learn to live with the big D is one way I can be positive abut my disease.  I just need to be sure everyone understands I am NOT a health professional by any stretch of the imagination, and what works for me, might not work for someone else! 

Since it is summer in Arkansas, and our tomatoes are AMAZING right now, I thought I would share a recipe that I found recently on www.foodtv.com. We shared this in our E-Newsletter at the hotel, and I think you will enjoy it! :)

My next blog will feature a guest writer who will share ideas about medications & diabetes!

Till then - Eat Well, Move, Be Well!

Caprese' Pasta Salad
1/2 pound dried whole wheat or fiber added pasta
3 medium tomatoes
1/2 pound fresh, water packed mozzarella, cubed
1/8 cup balsamic vinegar
1/4 cup olive oil
1 clove garlic pressed
1/2 tsp olive oil based mayonnaise
1 tsp sea salt
fresh ground black pepper
1 cup fresh basil leaves, washed, dried and chopped (I cheat sometimes and used dried)
1/3 cup toasted pine nuts

Cook pasta as directed. Prepare tomatoes and cheese and put them in large bowl. Whisk
together vinegar, olive oil, garlic, mayo, salt and pepper to taste. Drain pasta and shake dry (do not rinse it) and add to the tomato and cheese mixture. Stir to combine. Add half the dressing, stir, and fold in the basil and pine nuts. Stir and taste - you may need to add more salt, or more dressing! This salad is best at room temp, but it can be refrigerated!  Enjoy!