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Friday Foodie – Low-Carb Mac And Cheese

As a type 2 diabetic, you no doubt realize that carbohydrates can raise your glucose level. You do not need to eliminate carbs entirely. Some of them, like whole grains, fruits and vegetables, contain fiber, vitamins, and minerals. However, you should limit your intake in order to keep your sugar under control.

The following recipe is one I made some time ago and my family all thought it was potato, until I told them it was cauliflower. Cauliflower is a low-carb vegetable that is rich in Vitamin C, (one cup of raw florets has more than half your daily requirement) and also contains fiber, potassium, and folate. You can use cauliflower as a substitute for rice, potatoes or pasta as in the following recipe.

If you love macaroni and cheese, you would love this recipe. I call it Cheesy Cauliflower Pie.


  • 8 cups chopped cauliflower florets, 1/2-inch pieces (26 oz)
  • 1 tbsp butter or magarine
  • 2 teaspoons olive oil
  • 1/4 cup minced onion
  • 3 tbsp flour
  • 2 cups almond milk
  • 2 cups sharp cheddar
  • 1/2 teaspoons salt
  • 1/2 teaspoon paprika


  • Preheat the oven to 375ºF.
  • Place 1 inch of water in a large pot with 1 teaspoon salt and bring to a boil. Add the cauliflower and cook until tender crisp, 6 to 7 minutes. Drain and set aside in a large bowl.
  • Heat butter and oil in a large saucepan over medium heat. Add onions and cook about 2 minutes.
  • Stir in flour. Reduce heat to low and cook, stirring continually 3 – 4 minutes.
  • Add the milk and continue whisking, raising heat to medium-high until it comes to a boil and becomes smooth and thick, about 2 minutes stirring; season with 1/2 teaspoon salt, black pepper, and paprika.
  • Once it becomes thick, remove from heat completely onto another burner if possible. Add the cheddar cheese, 1/4 cup at a time mixing well until cheese is all melted.
  • Stir in cooked cauliflower, then pour into a baking dish. Sprinkle breadcrumbs on top and bake until golden brown, about 15 to 20 minutes.

For a quicker meal, you can make this on the stove top without putting it into the oven. Enjoy

Nutrition Information:

Serving: 1 1/4 cups, Calories: 233kcal, Carbohydrates: 14g, Protein: 14g, Fat: 14.5g, Saturated Fat: 8.5g, Cholesterol: 36mg, Sodium: 326mg, Fiber: 3.5g, Sugar

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Friday foodie- classic walnut brownies

February is Heart Health month

IN case you didn’t know, February is Heart Awareness month, a time dedicated to promoting awareness of the seriousness of heart disease – the number one killer in the United States.

How to prevent heart disease

You can prevent heart disease by including more green, leafy vegetables in your diet, eliminating fatty foods and incorporating more physical activity into your day.  You may also want to decrease your carbohydrate intake.  When most people try to eat a more healthy diet, they often do not think of including nuts because  they are thought to be high in calories. The truth is, nuts are actually low in carbs, rich in protein and high in fiber and good fats.  They are also low-glycemic, meaning they don’t raise your glucose the way carbs do.

Adding nuts to your diet

There are many ways you can incorporate nuts in your diet: 

  • Eat peanuts, almonds, cashews, walnuts, brazil nuts, pistachio nuts and others of your liking as a snack between meals to stave off hunger .
  • Sprinkle them along with sunflower seeds, chia seeds, and flax seeds on your salads and cereal. They add bulk and keep you feeling full longer.
  • Include them in breads, cookies, pancakes and waffles.
  • Use almond flour instead of regular bread flour to add fiber  and texture.
  • Try a heart-healthy recipe like the one below. 
Classic Walnut Brownie

Classic Walnut Brownie

I imagine, like most people,  you love brownies, but avoid them because of the high sugar and fat content. Well, here’s a recipe you can make that’s healthy and delicious.

  • Ingredients
  • 3/4 cup walnut halves and pieces divided
  • 1/3 cup coconut oil, melted
  • 4 oz. unsweetened baking chocolate
  • 1 cup almond flour
  • 1 cup coconut sugar or regular brown sugar
  • 3 eggs
  • 1 tbsp. vanilla extract


  • • Preheat oven to 350° F • Chop and toast ½ cup walnuts until browned, about 10 mins. • Line a 8x8x2 inch baking pan with parchment paper. • In a small saucepan, heat the coconut oil and chocolate over low heat until melted • Mix almond flour and sugar in a medium bowl. • Add the melted chocolate and oil and mix. • Add the eggs and vanilla and mix thoroughly. Fold in the toasted walnuts. • Pour batter into pan and spread evenly. • Bake at 350° F for 25 – 30 mins until a toothpick inserted into it comes out clean. • Remove from oven and leave to cool on a wire rack before cutting.