Since we moved to South Carolina I’ve been growing peanuts in my garden. Check out my interview with the Peanut Board here, and consider whether I might replace President Jimmy Carter as the country’s most famous peanut farmer (ha, ha, ha).
Sharing Toby’s Knowledge
My friend and fellow registered dietitian nutritionist Marlene Koch has authored a series of cookbooks under the banner “Eat What You Love.” And, she is kind enough to allow me to share some of these with you, including this one (which may be my favorite). It’s a chocolate lava cake with only 21 grams of carbohydrate and about 1/4 the calories you’d be likely to get with this dish at a restaurant. And, if I can do it that means it’s easy to prepare. Check it out
Hi, I’m Toby Smithson with Diabetes Every Day where you will learn tips and tricks for successfully managing your diabetes. Remember to hit the subscribe button. You are in for a treat today….OK, I’m in for a treat too. In this video, I will be showing you how to make my FAVORITE dessert on loan here from my fellow dietitian and cookbook author, Marlene Koch. I have ALL of her cookbooks which is a series of books titled Eat What You Love. I make at least two of her recipes at my house every week!
The recipe for today is called Chef Judy’s Molten Lava Cakes out of Marlene’s newest book called Eat What You Love Restaurant Favorites. This dish is often featured on a steakhouse or seafood restaurant dessert menu so let’s get started in making this diabetes friendly dessert…..
The ingredients are:
2 (1.45 ounce) Hershey’s Special Dark bars ….I have the 4.25 ounce bar and will need to make adjustments
1 tablespoon butter
2 tablespoons low fat milk
1 teaspoon vanilla extract
3 large eggs, room temperature, separated
2 Tablespoons cocoa powder, preferably Dutch processed
2 Tablespoons all purpose flour
1 tablespoon granulated sugar
1 tablespoon powdered sugar (optional for dusting)
Ok let’s get baking. Preheat the oven to 400 degrees. Set the oven rack to the lower third of oven. Lightly coat four 6 ounce ramekins with cooking spray.
Marlene’s recipe says to reserve either 8 squares of the chocolate from the small bars which is about 1 ounce. We have the 4.25 ounce bar and the equal amount would be 4 squares. We set these aside.
Now, In a medium microwave safe bowl microwave butter and remaining chocolate from the 2 small bars on high for 60 seconds or until chocolate is mostly melted. That’s about 2 ounces of chocolate so with our larger bar we’ll put in 8 squares and have 4 squares left over that I’ll need to deal with later.
OK…we stir this mixture until smooth……. Whisk in milk,…… vanilla and egg yolks until smooth. Next, Sift in cocoa powder and flour….. and whisk to combine.
Now, In a medium bowl with an electric mixer on high speed, beat the egg whites until foamy. Gradually add granulated sugar and beat to soft peaks. Fold 1/3 of the egg whites into the chocolate mixture to lighten and then gently fold in remaining whites.
Divide the batter among the ramekins. If using small chocolate bars, press 2 squares into the center of each cake…..with our larger bar we use one square per cake. Bake for 8-9 minutes, or until tops are just firm to the touch and the cakes still jiggle slightly in the center. Let cool for 2 minutes and serve immediately with a dusting of powdered sugar, if desired.
This recipe serves 4 and each serving is 210 calories; 21 g carb; 2 grams fiber; 12 g fat; 7 grams of protein and 85 mg sodium.
Now, this isn’t an everyday food but if you are a chocolate lover, you can adjust your calorie and carb intake at your meal to fit in this delectable dessert. Here’s to your health, enjoy!
Managing diabetes can be complicated, but not always. Here’s a simple mealtime trick that can minimize blood sugar spikes after eating.
Hi everyone…..Toby Smithson at DiabetesEveryDay coming to you today with credible and practical nutrition advice to help better manage your diabetes. Please subscribe to my channel and leave comments….I want to hear what you have to say.
Last week’s video was about the importance of what’s called “time in range”…..maybe more important than A1C. The concept is to keep your blood sugar level in the range between 70 and 180 milligrams per deciliter 70% of the time….all day, every day….and to limit your time below 70, which is a low blood sugar, to less than 4% of the time. I’ll link you back to that video at the end of this one if you missed it.
“Time in range” is easy to track if you wear a continuous blood glucose monitor….you can look at a line graph or just pull up a screen where you can read “time in range.” But for most people tracking “time in range” requires a lot of blood sugar checking with your meter, especially before meals and again 2 hours after meals. After meals is so important because food affects blood sugar….that’s when our blood sugar levels likely go out of range. So, the most significant way to improve your “time in range” is getting blood sugar levels back in range after a meal. And getting them back in range after eating is easiest if blood sugar levels don’t go too high out of range in the first place….right?
Last week I promised I would share a super easy “trick” to better manage blood sugar spikes after eating. I’m looking at a study from 2013 which compared the effect on blood sugar in people with type 2 diabetes and in people with normal glucose tolerance…people without diabetes…. of simply eating vegetables before carbohydrate at your meal. This study was the same people eating exactly the same meal, except in reverse order on different days……carbohydrates first or vegetables first. Here’s the chart of daily blood glucose track in both groups….those with diabetes a solid line, those without a dotted line. You can see that the after- meal blood sugar spike when eating vegetables first, shown in green, was considerably less than when eating carbohydrates first, shown in red. In fact, the peak blood sugar levels after meals was consistently 40 mg/dl lower. And notice the same effect on those without diabetes….the dotted line. Vegetables first is “time in range” made easy…..a super simple habit that results in better health.
By the way, in case it hasn’t occurred to you yet, one more reason you have to be “on your toes” when eating out, where a basket of bread of tortilla chips sometimes beats you to your table. Eat that side salad first…..see you next time.
This pandemic is incredibly stressful, not only from worry but also about terribly practical stresses like illness, loss of income or even death of a loved one. Is there an answer?
Hi Everyone, I’m Toby Smithson with DiabetesEveryDay. Today I’m going to touch on a sensitive subject. Stress. Stress has an effect on our diabetes management and stress comes in all sorts of ways. At this particular time, the scope of the coronavirus pandemic makes stress essentially unavoidable…uncertainty, fear, boredom, constant change….it’s the perfect recipe. My patients have been talking a lot to me about stress eating and it is an important issue because keeping our diabetes in check is very important right now. I can help with that
Stress can make us prone to eating more food than necessary or to choose foods that we call junk foods.. foods with little nutritional value. Here are a couple of really simple tips to help limit the stress eating:
- I’m a true believer in setting prompts and it works well for stress eating and can help put limits within your environment…like working from home.
If you work from home, set a designated area for your office space which does not include space for eating. And, set up a designated space FOR eating where you would eat your meals or snacks. Having these designated spaces will help you avoid distracted eating while you are working.
- Out of sight out of mind. Keep snack foods out of reach and out of sight. Make it difficult to access less healthy food to munch on. And stock your kitchen with healthy food choices like fruits, vegetables, whole grains, dairy and lean protein foods.
- Keep busy. If you are craving food to snack but your blood sugar is trending above target, it’s not an appropriate time to snack. Get busy and get busy with things that require the use of your hands so they aren’t free to snack. Sewing, riding a bicycle, walking on a treadmill or elliptical, using hand weights or even canned food as your hand weights or taking a walk with your dog and you can even take this further to keep your hands busy by carrying a poop bag as you walk the dog.
This ultra- stressful time will pass, but sometimes stress lingers. And, there are always other stresses. If you are finding yourself dealing with stress by eating more food, try one or more of my tips and please share your best tips below. Cheers to your health.
Being on lockdown is a good time to read a book, even if you are a very, very slow reader. How about this one?
Welcome to Diabetes Every Day…. I’m Toby Smithson, your guide to credible information and guidance for managing diabetes.
Today I want to introduce you to something near and dear to my heart….Diabetes Meal Planning and Nutrition for Dummies… by me, with contributions from Dr. Alan Rubin, and lots of help from my editor at John Wiley & Sons Publishing, my husband Tony and my long personal experience with diabetes. I’m a little embarrassed bragging about this book, but the reviews from readers have been so overwhelmingly positive that I think it’s fine to tell you a little about it.
My mission was to tackle the most difficult thing about diabetes management – food. And while my book explains diabetes, how diabetes and food are connected, and what kinds of food we should be eating, I also spend a lot of space explaining why changing eating habits is so incredibly difficult. And, what to do about it….how to make this difficult lifestyle change easier.
Question– do you shop without knowing in advance what meals you intend to prepare? – Do you shop without a shopping list? Can you say “impulse eating.” That’s where the “meal planning” part of the book title comes in.
I don’t want to give away the ending, but if you’re struggling with eating healthier, I’m proud to say confidently that this book can help you. As a bonus there’s a 7 day menu and some fantastic healthy recipes. But understanding the importance of how you eat, why it’s hard to change, and how to make it easier is the real message.
All Dummies books start with a detailed table of contents….before any writing. And we can’t write chapters in order, like chapter 1 then 2 then 3. In the end it means that every chapter can stand alone, so readers can skip around and not be lost. You can actually view the table of contents on Amazon or Dummies.com. So, it’s an easy read even if you’re not a reader.
Take a look….read the reviews. If you decide to read the book, leave some comments here.
My patients are, like many of us, not only worried about coronavirus, but also restricted in their activities and movements. And, they find themselves sabotaging their diabetes management efforts at this critical time by “stress eating. ” How about you? Yes? I have some tips.