Category: Diet and nutrition

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Orzo Pasta Salad with Tomatoes and Capers

This quick and easy chilled pasta salad is a great way to keep cool on a hot day. This delicious side dish tastes even better after the flavors have a chance to mingle, so make it a day or two in advance to take to your next backyard party or casual gathering.

orzo pasta salad

Orzo is high in carbohydrates but loaded with other nutrients that promote heart health and support digestion. It is usually made from white flour but can be made from whole-grain flour as well.

Tip: The capers and liquid add saltiness to this dish. Taste before adding additional salt.

Prep time: 10 minutes

Cook time: 15 minutes (includes time to cook orzo)
Serves: 4

Ingredients:

  • 2 T. extra virgin olive oil
  • 3 cloves garlic, finely minced
  • 1 large (or 2 medium) tomato, seeded and chopped
  • 1½ c. orzo pasta, cooked according to package directions
  • 2 T. capers
  • 1 T. caper liquid
  • 1 T. fresh lemon juice
  • 1 T. fresh thyme leaves
    1 T. fresh parsley, chopped
  • Sea salt and black pepper, to taste

    Directions:
  1. Add olive oil and minced garlic to a skillet set over medium heat. Sauté for 1-2 minutes, or just until the garlic starts to develop some color.
  2. Add tomatoes and cook for an additional 2-3 minutes, or just until tomatoes become soft. Remove from heat and set aside.
  3. In a large bowl, combine the cooked orzo, capers and liquid, lemon juice, thyme, and parsley with the warm tomato and garlic mixture. Season with salt and black pepper, to taste, and stir to combine.
  4. Cover and refrigerate for at least one hour or overnight. Stir and serve chilled with grilled chicken breasts or your favorite entrée of choice. Enjoy!

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

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Study Finds Intermittent Fasting May Benefit Diabetes Patients

Some time ago, I posted this article on intermittent fasting. In the article, I stated that intermittent fasting has become popular as a weight loss practice as it allows you to reduce calories without limiting what you can eat. As a result, intermittent fasting can help you manage your diabetes.

At a presentation of the American Society of Nutrition, Kelsey Gabel, PhD, RD stated that intermittent fasting might benefit both type 1 and 2 diabetics. It was also stated that people who are obese or who are at the prediabetes stage may benefit. However, Gabel advised that although intermittent fasting may be considered safe for individuals with diabetes, evidence is “still extremely limited” and patients “should closely monitor their blood glucose.”

Types of intermittent fasting

  1. Alternate day fasting – people alternate fast and feast days. On fast days they limit their intake to 500 calories and on feast days they can eat as much as they like.
  2. The 5: 2 diet – people fast 2 days a week.
  3. Time-restricted eating – the most popular form of intermittent fasting. People choose a window for eating, usually between noon and 8 p.m. This is preferred as it allows you to enjoy dinner and other social occasions with family and friends.

Read more about the various forms of intermittent fasting here

A few things to bear in mind

  1. Intermittent fasting is not recommended for children younger than 12 years of age and adults over 70. Also, if you have a history of eating disorder or you are of normal weight, then you should not try intermittent fasting.
  2. The first 3 months is the period with the most weight loss. Monitor supplements closely – Vit. D, B 12, electrolytes and medications for blood pressure, lipids and glucose. As weight loss progresses, medications may need to be adjusted.
  3. Create an eating window that is more convenient. Drink more water during the first two weeks.
  4. If you have to take medications with meals, you should not do intermittent fasting.

As always, before following this or any healthcare advice, please consult your physician. He/she will be able to tell you if intermittent fasting is right for you, or he may be able to point you to the best way of undertaking this type of diet. For more posts like this, please sign up for the newsletter below. You can also follow me on the social media below.

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

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Cheese and Bacon Stuffed Mini Sweet Peppers

Sweet peppers or bell peppers are packed with Vitamin A, Vitamin C, potassium, and are low in calories. They also contain a healthy dose of iron, folate, and fiber. When combined with meat and cheese, bell peppers can form a satisfying low-calorie meal.

Need a last-minute appetizer? This versatile and delicious recipe comes together in under 20 minutes, but looks and tastes like it took a lot longer.

Tip: The easiest way to prepare the bacon for this recipe is to place it on a large plate lined with paper towels. Cover with additional paper towels and place in the microwave for 2-3 minutes, or just until crispy. Cook time will vary by microwave, so be sure to check after two minutes and adjust accordingly. You can also crisp bacon in your air-fryer.

Get this healthy kitchen gadget now

Prep time: 15 minutes
Cook time: 5 minutes
Serves: 30 appetizers

Ingredients:

15 mini sweet peppers in assorted colors
6 oz. goat cheese

6 oz. ricotta cheese

3 T. fresh thyme leaves, stems removed
4 strips thick-cut bacon, cooked crispy and crumbled

Sea salt and black pepper, to taste
3 T. freshly grated Parmesan cheese

Directions:

  1. Wash peppers and pat dry. Cut each pepper in half lengthwise, leaving the stem intact. Remove seeds and membranes from each pepper half and discard. Set aside.
  2. In a small bowl, combine goat cheese, ricotta cheese, thyme leaves, and bacon. Season with salt and black pepper, to taste, and stir to combine.
  3. Place the top oven rack in the 2nd highest position and pre-heat broiler to high. Line a large, rimmed baking sheet with aluminum foil and set aside.
  4. With a small spoon, fill each pepper half with the cheese and bacon mixture and arrange on the prepared baking sheet. Sprinkle some of the freshly grated Parmesan cheese on top of each pepper half.
  5. Place the baking sheet on the top oven rack and broil for approximately 4-5 minutes or just until the cheese begins to brown and the peppers start to blister. Remove from oven and cool slightly before transferring the peppers to a serving platter. Serve immediately. Enjoy!  

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Friday Foodie: Honey Mustard Chicken Wings

Who doesn’t love chicken wings? Summer is coming to a close, but you may still be able to enjoy the great outdoors with friends for a while yet. If the weather does not permit, you can serve these delicious chicken wings for dinner or at some indoor gathering.

Chicken, as you know, is a great protein food. These wings can be paired with potato salad, green salad and/or other vegetables of your choice. What I love about this recipe is that it’s not fried, like your regular chicken wings, but baked in the oven, making it a low-calorie dish.

Prep time: 10 minutes
Cook time: 50 minutes

Serves: 4-6

Ingredients:

  • 3 lbs. chicken wings, trimmed
  • Sea salt and black pepper, to taste
  • Honey-Mustard Sauce
    2 T. unsalted butter
  • 1 t. hot sauce (optional)

Directions:

  1. Place top oven rack in the center position and pre-heat oven to 425°F.  Line a large, rimmed baking sheet with parchment paper or a Silpat™ baking mat. Set aside.
  2. Add chicken wings to baking sheet in a single layer, not touching or overcrowding. Season wings with salt and black pepper, to taste, before placing in the pre-heated oven. Bake until skin is crispy, approximately 45-50 minutes.
  3. Meanwhile, add garlic and butter to a saucepan and heat over medium heat until garlic softens, approximately 1-2 minutes. Reduce heat to low and add honey and Dijon mustard. Stir to combine. Simmer for a few minutes, until honey dissolves completely. Remove from heat and stir in hot sauce, if using. Set aside.
  4. Remove the baking sheet from the oven and transfer the wings to a large glass bowl. Pour the honey-mustard mixture on top and toss to combine.
  5. Serve immediately or place coated wings on a large, rimmed baking sheet lined with aluminum foil and place under a hot broiler for 1-2 minutes, or until brown and bubbly. Enjoy!  

1 serving (with skin) 109 cal (no skin) 37 cal 8g fat (w skin) 1g fat (no skin) 0 carbs

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