The Benefits of Oatmeal

Eating oatmeal has many benefits. The best oatmeal that I like to use is rolled oats because its more versatile in cooking than quick oats. Oatmeal is naturally gluten-free, however if you are gluten sensitive, you should check packaging to make sure it hasn’t been processed in a facility that also processes wheat.

  1. Oatmeal is high in fiber and great for digestion.
  2. Oatmeal is an anti-inflammatory and contains Avenanthramide that is great to lower blood pressure.
  3. Helps control weight and keeps you feeling fuller longer.
  4. Can reduce your bad LDL cholesterol levels and regular cholesterol levels.
  5. Oatmeal has a low glycemic index and can stabilize your blood sugar levels.
  6. Reduces the risk of colorectal cancer.
  7. Oatmeal has antioxidants and reduces the risk of heart disease. 
  8. Lowers the risk of asthma and asthma attacks.

Cranberry Sauce

1 teaspoon Corn Starch

1/2 cup Monk Fruit Powder

1/2 cup Water

1 cup Raspberries

2 cups Cranberries (fresh or frozen)

Puree Cranberries and set aside. In a saucepan combine Corn Starch, Monk Fruit Powder and water. Stir on low heat until dissolved. Add raspberries and cranberries. Turn up the heat to medium high heat stirring constantly until it starts to simmer. Remove from heat when the mixture starts to get thicker like jam.

Amount per serving – 1 tablespoon = 2 g carbs 1 g sugars

This cranberry sauce is super easy and delicious blend of tart and sweet. This sauce is not only gluten-free and vegan but also diabetic friendly too.

Buffalo Style Cauliflower

I found this recipe from JJ Virgin I love this alternative to Chicken Wings. I made some slight changes to this recipe.

1 Head Cauliflower

2 tbsp Avocado Oil

1 tsp ground Cumin

1 tsp Garlic powder

1/2 tsp Turmeric

2 tbsp smoked Paprika

1/4 tsp salt

*1/2 tsp New Mexico chile powder (*optional for extra spice)

Preheat oven 475 to In a small bowl, mix all seasonings together. In a large bowl, thoroughly coat Cauliflower with oil. Sprinkle seasonings on cauliflower and stir until well coated. Bake on a cookie sheet for 10 minutes. Remove from oven place cauliflower back in large bowl, coat with 1/4 cup favorite hot sauce. Place back in over for an additional 5-8 minutes.

Click here for more JJ Virgin Recipes.

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Greek Salad

1/2 cup Olive Oil

1/4 cup Apple Cider Vinegar

1/2 Tablespoon Oregano

1/4 tsp Thyme

1/4 tsp Black Pepper

1/8 tsp Sea Salt

2-3 sprigs fresh Dill

1 small clove minced garlic

1 cup Grape Tomatoes cut in half

1 Cucumber sliced and quartered

1 sliced Red or Bell Pepper

1 cup chopped Cauliflower

1/4 cup chopped Red Onion

1/4 cup sliced Kalamata Olives

1/2 cup Feta Cheese (optional)

I like to use a canning jar to mix these ingredients together; olive oil, apple cider vinegar, garlic, dill, spices, shake in a jar by shaking with the lid on (or use a blender). After it is well mixed, pour over vegetables mixture.  Cover and marinate in the fridge for at least 1 hour. The longer you marinade the better.

Grandpa’s Kitchen Pull-A-Part Dinner Rolls

Photo courtesy Allyson Kauwe, Grandpa’s Kitchen.

PullApartRolls_AllysonKauwe-1

This recipe uses one of my favorite products Grandpa’s Kitchen Bread Mix. When making this, you can use any gluten-free flour mix. This recipe I made is a variation from one of Grandpa’s Kitchen recipes, that I revised to be more diabetic friendly.

12 oz plain yogurt

2 eggs, slightly beaten

1/4 Cup Avocado Oil

2 1/4 C Grandpa’s Kitchen Bread Mix

1/3 Cup Oatmeal Flour

1 tsp Salt

3 tsp Baking Powder

1 Tbsp Monk Fruit Powder

1 Tbsp Yeast

Mix all dry ingredients in a mixing bowl. On lowest mixer speed, slowly add wet ingredients and incorporate with the dry ingredients and mix for five minutes until thoroughly mixed. Cover the dough and refrigerate for about 2 hours.

Grease hands well. With a 2-inch scoop, make dough balls, roll gently and place in a greased 9×13 pan. Let rise for 40 minutes or until rolls touch each other. Bake in preheated oven at 400 degrees for 20-30 minutes or until golden brown.

1 roll = 20 g carbs,  0 g sugar

You can find the original recipe on Grandpa’s Kitchen website.

Feel GOOD and GET Tough With Your HEALTH

Feel Good mock up paperback ebook

Finally this 10 year project is almost finished. “Feel GOOD and GET Tough With Your HEALTH” is the first of a series that will goes along with the Gluten-Free Frugal Gourmet Recipe Books. The focus in this books is a guide for reversing Type 2 Diabetes.

This book addresses how food affects diabetes and other he how health conditions can be related to products containing gluten and other foods that cause inflammation. Feel free to share #FeelGOODandGETtoughwithyourHEALTH.

This is your chance to purchase an advance copy of the book at a discount before it’s available on Amazon.

www.indiegogo.com

 

Low Carb Spicy Vegan Tacos

Taco Seasoning Mix

½ tsp Salt

½ tsp Chili Powder

1 tsp Minced Onion

½ tsp Cumin

1/8 tsp Garlic powder

1/2 tsp Black Pepper

1/8 tsp Cayenne Pepper or Red Pepper flakes

Taco Filling 

1 cup Water

1 cup TVP

1 can Tomato Paste

1 Jalapeño sliced small

Taco filling can be cooked on the stovetop or microwave. Boil water in saucepan or microwave. Add TVP to water, add Tomato Paste. {If you like Jalapeños, add to TVP mixture or can be served fresh on tacos.} Let it simmer for 5-6 minutes until water cooks down. Add Seasoning mix, let stand for 5-6 minutes. Serve in a lettuce leaf. Also great served with Black Beans topped with Tomatoes. Some other suggested toppings are Avocados, Guacamole, Olives, Cilantro, Green Chilis.

Ranch Seasoning Mix

The traditional Hidden Valley Ranch packets have dairy in it. I have tried to duplicate a seasoning mix that gives a nice ranch flavor without the dairy. This mix can be used in cooking as well as dips, dressings and marinades.

These measurements are for dry ingredients. I like to pulse my seasoning in a grinder or mill for the purpose of grinding up the Onion into smaller bits. Then can be placed in a jar for long term easy storage.

2 teaspoons Parsley
1 tablespoon Dill
1/2  teaspoon Paprika
1 teaspoon Thyme
2 teaspoons Minced Onion
1/2 teaspoon Celery Salt
1 tablespoon Garlic Powder
1 teaspoon Garlic Salt
1 teaspoon Salt
1/2 teaspoon Black Pepper

7 Bean Salad

These are some of my favorite beans I like to use. You should use your favorite varieties of beans.

1 can Green Beans

1 can Red Kidney Beans

1 can Pinto Beans

1 can White Beans (Northern, Navy)

1 can Small Red Beans (Azuki, Cranberry)

1 can Black Beans

1 can Wax Beans

1 can Beets (Diced, Shoestring)

1/4 cup Onion (grated)

 

Drain juice from beans, beets dump in a bowl, add chopped onion. Make Greek Marinade, thoroughly mix together. For best results refrigerate overnight. The longer these veggies marinade, the better. This dish is made to feed a large crowd. You can make a smaller salad by using fewer varieties of beans.

Fabulous Fruit Salsa

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This Salsa can be made in summer or winter. It doesn’t matter if you use fresh or canned fruit, however Mango is best fresh. When Mango is not available use more peaches. If you are using canned Pineapple, it is recommended you soak your sliced Bananas in the juice (this prevents them from turning brown). When using canned fruit, drain juice before using in salsa.

 

2 tbsp fresh squeezed Lime Juice (1-2 Limes)

1 sliced Banana (optional)

1 cup diced Pineapple

1 1/2 cups diced Peaches

1 Mango diced (optional)

1 chopped Green Onion

1/2 cup Cilantro finely chopped

1/2 Red or Green Bell Pepper chopped

1-2  Jalapeño Peppers finely chopped

pinch of Salt

Place first 3 ingredients in a bowl in order as listed above. Mix thoroughly. Then add peaches and remaining ingredients.