It’s been a tough couple of months for everyone, but I have a big thanks to my YouTube subscribers and some good news on my broken shoulder (mostly how its healing has helped stabilize my blood sugars)
Here’s another healthier take on a restaurant favorite from Marlene Koch, form her latest book Eat What You Love- Restaurant Favorites. And you are going to love this.
Welcome to DiabetesEveryDay…..I’m Toby with some help from my husband Tony for today’s recipe. This ought to be fun plus we will be doing a bit of an experiment….you’ll see what I mean.
A few months ago in my very first “Eating Out- Best Choices” video I went to McDonalds to put together a healthy diabetes-friendly meal for you. We’ve suspended that series for the last few months since many restaurants were closed, but we’ll start up again soon and I’ll link the video and playlist at the end of this one.
One of my choices for you at McDonalds was a meal that included the iconic filet-o-fish sandwich. Today, thanks to my talented fellow registered dietitian nutritionist Marlene Koch we’re going to make our own filet-o-fish. This recipe comes from Marlene’s newest book “Eat What You Love – Restaurant Favorites” and you can try this one out on the kids or grandkids. We’re going to try this in our new air fryer…..it’s maiden voyage…..that’s the experiment I mentioned. But I’ll share the skillet version too.
Ready….here’s what we need.
Now….we’ll make the tartar sauce first by combining the mayo…..yogurt….relish…..dill…and sugar.
Next, in a flat bowl combine the breadcrumbs…..onion powder…and garlic salt. Then lightly coat each filet with 1 teaspoon of mayonnaise and coat with crumbs. If using a skillet you would spray with cooking spray, heat the pan over medium-high heat, and cook the filet for 3 to 4 minutes until the underside is browned….spray the top with cooking spray and flip the filet until browned and flaky.
We are going to preheat the air fryer to 360 and cook these for about 8 minutes.
To finish, warm the buns in the microwave, add some lettuce… tomato…. the filet…. and two tablespoons tartar sauce. You can add a slice of cheese if you feel the need to be totally authentic, but the cheese is not included in the nutrition info. Which is….2 servings at 220 calories, 25 grams carbohydrate, 7 grams fiber, 24 grams protein, 5 grams total fat, and 480 milligrams sodium. That slice of cheese will add maybe 80 calories, 7 more fat grams and 150 milligrams of sodium, so I recommend passing. Also note that using only half the bun can save you 10 to 15 grams of carbohydrate making room for a small serving of French fries if your meal plan fits.
I want to thank Marlene for developing this recipe. And, For those of you that don’t feel comfortable eating out and like to eat healthier versions of your favorite foods, put this recipe on your list. Cheers to your health.
You’ve heard it before I know. Cinnamon – a natural treatment for diabetes! Is it true?
Hi Welcome back to DiabetesEvery Day, I’m registered dietitian nutritionist and diabetes care and education specialist Toby Smithson. Please remember to hit the subscribe button and sign up for my newsletter at diabeteseveryday.com.
In today’s video we are going to talk about cinnamon and diabetes. Himmm I love the smell of cinnamon and also love using it as a flavoring in my morning oatmeal and other foods. I love the smell and taste of cinnamon!
I’ve been getting the question about cinnamon and its effects on blood sugar levels, so let’s take a look at what the science based evidence shows about using cinnamon as a treatment for managing diabetes.
Cinnamon comes from the inner bark of Cinnamomum trees. It’s actually important to know that there are two main types of cinnamon, Ceylon from Sri Lanka which is considered a “true cinnamon” and Cassia which is a less expensive cinnamon. Here’s why…..
Cinnamon contains bioactive ingredients including antioxidants, and some studies have shown health benefits to cholesterol and triglyceride levels, to blood pressure, and modest improvements in post meal blood glucose spikes and fasting blood glucose levels. Studies looking at A1C – a measure of average blood sugar levels – have been inconclusive, however.
Things get a little tricky when we start talking about how much to take. One study showed that taking 1 ½ teaspoons of cinnamon with rice…..that’s about 6 grams…led to slower digestion of the rice and a lower blood sugar spike. But the European Food Agency has set the daily intake limit for Cassia cinnamon at ½ teaspoon per day – 2.5 grams – due to a compound called coumarin. Cassia cinnamon has about 250 times the coumarin as Ceylon, and coumarin is suspected of causing liver damage at high doses. Can you tell the difference between Ceylon and Cassia? Do you trust unregulated supplement labels?
My advice….use cinnamon regularly to flavor your foods….it is fantastic stuff. But, even under the best circumstances it is not a treatment for diabetes. Having some protein or fat along with that bowl of rice instead of 6 grams of cinnamon will lower blood sugar spikes too. And if you’re thing about the higher dose supplements, talk to your doctor first.,
Everybody like natural these days, and that’s a good thing. So here’s a completely natural way to lower your A1C, and the case could be made that it’s virtually free.
Hi I’m Toby Smithson with Diabetes Every Day. Thanks for joining me today, please remember to hit the subscribe button and sign up for my monthly newsletter at diabeteseveryday.com.
Today we are going to talk about one simple step you can take to reduce your A1C, yes, you heard me correctly. Not only will this one change help your A1C score (I’ll tell you by how much a little later), but it will also help you with digestion, constipation, and reducing your risk of heart disease. This small change can also help with curbing your appetite which can help with weight management. Have you guessed it yet?
Yes, it’s adding more fiber to your daily eating plan. On average, we are only eating about 16 grams of fiber per day. The dietary reference intake for fiber is 14 grams per 1000 calories consumed….that’s 28 grams for the standard reference diet of 2000 calories. So, we are not getting the amount of fiber we need and missing out on all the good NATURAL health benefits.
Let’s check out some of the delicious diabetes friendly food options that will help us bump up our fiber intake and provide both soluble and insoluble fiber
Chia seeds: 1 ounce provides 11 grams of fiber and 12 grams of carbohydrate. Remember to check out my chia pudding recipe. It’s a win win for getting more fiber and a chocolaty treat! Chia seeds can also be added to your oatmeal, yogurt, fruit or mixed with water for an egg substitute.
Nuts, , almonds.. At 3 grams of fiber and 6 grams of carb per ¼ cup serving. In a one ounce serving, there are 3 g fiber and 5 g carb. ¼ cup pecans 3 g fiber and 4 g carb
Sunflower seeds: 3 grams of fiber and 6 grams of carb in ¾ cup serving
Beans: black beans offer 5 grams fiber per ½ cup and 20 g carb and there is some great research showing that beans can often continue to give you steady blood sugar readings hours after eating the beans.
½ cup lima beans contain 5 grams of fiber and 22 grams of carb. Limas can be served as a side dish or in soups and stews
Raspberries: 1 cup of raspberries contain 9 grams of fiber and 17 grams of carb which you can have at breakfast, lunch, dinner or as a snack.
Orange: 1 medium orange contains 3 grams of fiber and 15 grams of carb. Again, you can have a serving of fruit with any of your meals or top a salad with orange segments.
Broccoli: 3 ounce serving has 3 grams of fiber and 4 grams of carb. Fruits and vegetables are very versatile. You can fit broccoli in your breakfast omelet, eaten raw in your lunchtime salad or roasted broccoli as a side dish to your dinner meal.
Flaxseed: 2 tablespoons contains 6 grams of fiber and 6 grams of carbohydrate. You can add flaxseeds to your oatmeal, yogurt, salads or vegetables.
Lentils: in a ¼ cup serving uncooked there are 10 grams of fiber and 30 grams of carb. You can eat lentils as a side dish or main dish and serve them hot or in a salad.
oatmeal: 1/2 cup of uncooked oatmeal has 5 grams of fiber and 30 grams of carb. I love sprinkling cinnamon and a low calorie sweetener on my oatmeal and to post the fiber further, I’ll add almonds.
Pearled Barley- ¼ cup uncooked has 7 grams fiber and 37 grams carbohydrate
Both oatmeal and barley are “famous” for their soluble fiber.
And even this whole wheat burger bun has 3 grams of fiber at 22 grams carbohydrate
Including foods that are high in fiber has always been a message I’ve given in my role as a registered dietitian. And research continues to show benefits. Studies have consistently shown reductions of A1C by more than one-half of one percent, and a recent analysis of many studies finds significant benefits by increasing average fiber consumption by 15 grams per day to A1C, fasting blood glucose, insulin resistance, total cholesterol, “bad” LDL cholesterol, triglycerides, body weight and measures of general inflammation.
Little changes- BIG results
My friend Marlene Koch has a special knack developing health recipes that taste just like “famous” restaurant dishes. This is Marlene’s version of the creamed spinach served at Lawry’s.
Welcome to DiabetesEveryDay….I’m Toby and this is my trusty, but temporary kitchen assistant and husband Tony….it’s the kitchen assistant part that’s temporary by the way.
I like focusing on fantastic side dishes because unless you’re a vegetarian you probably need to be eating more vegetables and you’ll eat more vegetables if you find them delicious. “Delicious” takes a little more effort than “freezer burned and microwaved” but if you get expert advice like I do the effort is more than worth it.
Today’s expert is my friend and fellow registered dietitian nutritionist Marlene Koch who has written a series of recipe books under the heading “Eat What You Love”. Our dish today is Lawry’s- Style Creamed Spinach from her latest book “Restaurant Favorites.” Creamed spinach is a standard at high-end steakhouses like Lawry’s and Ruth’s Chris, but the calorie and fat content is more startling than the prices. Marlene’s recipe, as you will see, is perfect for those of us serious about managing diabetes.
Here are the ingredients
OK, first we place the frozen spinach in a microwave safe bowl with ½ cup water, and cook on high for 9 minutes. Next, move the spinach to a strainer and press most of the water out.
In a large nonstick skillet over medium heat melt the butter…..add the shallots and cook about 3 minutes until soft. Then add the garlic and saute’ for another minute. Meanwhile, whisk together the milk, liquid smoke and cornstarch…..add this mix to the skillet and cook for about 2 minutes until the liquid is slightly thickened. Reduce heat to low and stir in the cream cheese…….seasoned salt…..and the pepper…..then cook until smooth. Finally, bump the heat back to medium and add the spinach….turn to coat with the sauce and cook 2 or 3 minutes until creamy and any excess water from the spinach is cooked off. Last….add the parmesan cheese and serve.
This recipe makes 6 ½ cup servings each serving at 100 calories, 10 grams carbohydrate,8 grams protein only 3 grams total fat and 290 milligrams sodium. My thanks to Marlene for loaning us this recipe. Let’s try this……fantastic….(ask Tony) what do you think?
I’m finding that a semi-serious injury can, among other irritatiions, make managing my diabetes frustrating.