Keto Chocolate Chip Cookies

Oh! Hello there!! Long long time no see! I've been here, well here, but not blogging. Life is happening and you know how that goes. So yes, here is a different kind of recipe I have never blogged about. Keto/Low carb. This past year has been my biggest health journey yet. Back in February, I went 0-low sugar and then some months later an online friend started a 6 week Keto challenge. I figured I'd learn about it and give it a shot, why not? I still had weight to lose and my diabetes to manage. Well 6 weeks came and went and here I still am! 12 weeks and about 8 pounds to my final goal weight! Mind you, I only had about 20 to lose since trying Keto. Anyways, my glucose number have been fabulous lately and I keep having to buy smaller clothes, so I guess it's working for me! Yes, I'm eating. Lots of stuff! Probably food you'd all freak about, but yes, it's keto friendly!! Pizza, burgers, cookies and of course salad, chicken, eggs, avocados... lol.  I track my macros in My Fitness Pal (sorry for these, you'll have to add it up using the Ing. you use) and share my journey on my IG @mihrfitness.

They say craving go away, but not really for me. I'm just been so disciplined so long that I can pass or wait it out. Well, I decided to give these keto friendly cookies a try. Even if they were a bit messy to shape, they worked out and they were delicious!! If you are doing Keto or interested in it, follow me on my IG!

Enjoy, Rachelle

Keto Chocolate Chip Cookies
adapted from a hint of yellow

1 1/4 cup almond flour (mine is unblanched)
1/4 tsp salt
1/4 tsp baking soda
6 TBL Truvia sweetener
1/4 cup coconut oil
2 tsp vanilla extract
1/3 cup Lily's unsweetened chocolate chips
1/4 c or so Macadamia nuts, chopped

Preheat the oven to 350'.
Line a baking sheet with parchment paper.
In a medium sized bowl, add the almond flour, baking soda, salt, sweetener. Mix well. Add the oil and mix. Mix in the vanilla. Add the chocolate chips, nuts and mix one last time. Scoop one tablespoon of the dough on the baking sheet and flatten with your hands (OK mine were crumbly, so I had to really piece them together, but they worked). Leave enough space between each portion. Bake for 10-13 minutes. Allow to cool on the sheet before eating.

Gluten Free Chocolate Chip Pancakes

Yes, another pancake recipe I found that I really liked. It's gluten free and diabetic friendly too. These so far are my favorite homemade gluten free pancakes, they cooked up fluffy and delicious, and of course I had to have my chocolate so I added some mini chips. Dee-licious.

Gluten Free Chocolate Chip Pancakes
from Taste of Home

1 cup brown rice flour
1/2 cup potato starch
1/2 cup ground almonds
3 teaspoons sugar
3 teaspoons baking powder
1/2 teaspoon salt
2 eggs
1 cup fat-free milk
2 tablespoons butter, melted
1 teaspoon vanilla extract
1/3 cup miniature semisweet chocolate chips, optional

In a large bowl, combine the rice flour, potato starch, almonds, sugar, baking powder and salt.
In another bowl, whisk the eggs, milk, butter and vanilla; stir into dry ingredients just until moistened. Stir in chocolate chips if desired.
Pour batter by 1/4 cupfuls onto a hot griddle coated with cooking spray; turn when bubbles form on top. Cook until the second side is golden brown.
Yield: 10 -1/4 Cup size pancakes.

Nutritional Facts 2 pancakes (calculated without chocolate chips) equals 242 calories, 10 g fat (3 g saturated fat), 81 mg cholesterol, 464 mg sodium, 33 g carbohydrate, 2 g fiber, 7 g protein.
Diabetic Exchanges: 2 starch, 2 fat.

want a bite?

Breakfast for dinner: Cinnamon Banana Nut Choco Chip Pancakes

For these, I added a shake of cinnamon to the batter, then to each pancake after I poured it, I added sliced bananas, chopped walnuts and 60% bittersweet chocolate chips.

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Mediterranean Chicken Kebab Salad with Tzatziki

Oooh, I love Greek salads. I remember seeing this before and decided to make it, besides I love grilling, I think I've grilled almost every night this week. I loved the chicken and Tzatziki, my oldest loved the veggie salad. I made mine as a salad, they had theirs in pita breads. What a great salad, great flavors. This is a keeper.
Note, this recipe needs early prep time and time to marinate.


Mediterranean Chicken Kebab Salad
adapted from Skinny Taste
Calories: 239.6 • Fat: 7.8 g • Protein: 28.3 g • Carb: 8.9 g • Fiber: 2.5 g • Sugar: 2 g

1 lb skinless boneless chicken breast, cut into 1 inch cubes
For the marinade:
2 tbsp fresh squeezed lemon juice
1 tsp dried oregano
1 tsp garlic, crushed
kosher salt to taste
fresh ground black pepper to taste

For the salad:
1 1/4 cups cucumber, peeled
1 1/4 cups diced tomato
1/4 cup diced bell pepper
2 tbsp red onion, diced
1/4 cup black olives (or kalamata)
1 1/2 tsp vinegar
1 1/2 tsp fresh lemon juice
2 tsp olive oil
1 tsp fresh dill
1 tsp fresh parsley
1/8 tsp dried oregano
salt and black pepper to taste
4 cups shredded lettuce
1/2 cup feta cheese, grated
lemon wedges for serving

Marinate the chicken at least 2-3 hours or overnight (I did mine that morning). If using wooden skewers, soak in water at least 30 minutes if grilling outdoors.

Combine the first 12 salad ingredients (cucumbers through salt and black pepper, not the lettuce) and set aside in the refrigerator to let the flavors set.

Thread chicken on 4 skewers and cook on a hot grill (indoor or outdoor grill) until chicken is cooked though, about 10-12 minutes (I did mine 3-4 mins/side, low heat).

Divide lettuce between four plates, top with tomato-cucumber salad, fresh grated feta cheese and grilled chicken. Serve with lemon wedges.

Tzatziki
slightly adapted from Skinny Taste
Servings: 8 • Serving Size: 1/4 cup • Calories: 17.8 • Fat: 0 g • Protein: 2.6 g • Carb: 1.7 g • Fiber: 0.1 g

8 oz fat free plain greek yogurt
1 small cucumber, peeled and seeded (1 cup grated and drained)
1 clove garlic, crushed
1 tsp lemon juice
1 tbsp fresh dill, chopped
1 tbsp fresh chives, chopped
kosher salt and fresh pepper, to taste
Strain the yogurt using a coffee filter set in a strainer for a few hours to remove as much liquid as possible. Set aside.

Scoop seeds out of the cucumber with a small spoon. Grate cucumber with a box cheese grater. Drain the liquid from the cucumber in a strainer for a few hours. You may need to squeeze out the excess with your hands before using.

Combine strained cucumber, garlic, yogurt, salt, pepper, lemon juice, dill, chives, salt and pepper and refrigerate for a few hours before serving.

Makes about 2 cups.

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Tuna Salad Cucumber Bites

 Here's a great little snack or light lunch idea. I use my favorite tuna salad recipe and have a rice cracker with it. Add a thinly sliced cucumber for a little refreshing crunch. A nice take on the same old sandwich.


Tuna Salad Cucumber Bites

2 cans solid white tuna in water, drained (be sure it's gluten free, no broth/soy)
1/2 cup light mayo (or more to your desired consistency)
1 TBL yellow mustard
2 TBL dill relish
1/4 tsp freshly ground pepper
1/2 tsp dried dill
1/4 tsp dried onion powder
1/4 tsp garlic powder
Rice crackers
Sliced cucumber

Combine all until thoroughly mixed through. Add a little to each rice cracker, top with a cucumber slice.

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Sweet and Savory Grilled Chicken

Another great recipe I found was this rub for chicken. It is diabetic and gluten free friendly too. I loved all the flavors in this and grilling it makes them even better. It's become a quick and easy favorite making it a couple times a month. Note: you'll need at least 30 minutes of marinating time.


Sweet and Savory Grilled Chicken
slightly adapted from Kitchen Daily

2 teaspoons light brown sugar (I use 1 tsp splenda brown blend)
2 teaspoons dry mustard
1 teaspoon onion powder
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1-1 1/4 pounds boneless, skinless chicken breast (I slice mine in half length wise) 

Combine brown sugar, dry mustard, onion powder, salt and pepper in a small bowl.

Coat both sides of chicken with the rub up to 30 minutes before grilling.

Preheat grill to medium-high about 10 minutes.

Oil the grill rack. Lower heat to low-medium. Grill the chicken, turning once, about 4 minutes per side if thinly sliced, longer if left whole.

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Shrimp Pad Thai

When friends talk about and post videos of a certain food, you want it. Today it was SHRIMP then Pad Thai. So this was dinner tonight. I've had microwave pad thai before and didn't like it, but this homemade version was SOOO GOOD. It's basically stir fried shrimp and noodles cooked in a garlicky spicy and sweet sauce. I am happy to say that my two little ones, Mr. and I LOVED it, my oldest doesn't like shrimp and said she didn't like the noodles. She's missing out. This recipe is a keeper.

Shrimp Pad Thai {Gluten Free and Diabetic Friendly}

adapted from EatingWell

4 ounces dried rice noodles

2 teaspoons canola oil

3 cloves garlic, minced

1 large egg, lightly beaten

8 ounces small shrimp, peeled and deveined (I cut mine in half)

2 cups mung bean sprouts

1/2 cup sliced green onions

3 tablespoons rice vinegar

2 1/2 tablespoons fish sauce

2 tablespoons sugar (I used 2 Truvia packets)

1 teaspoon chili-garlic sauce (I used 1/4 tsp Sambal Oelek)

2 tablespoons chopped dry roasted unsalted peanuts

Soak rice noodles in warm water to cover in a large bowl until they are limp and white, about 20 minutes. (I went ahead and cooked mine in boiling water for about 4 minutes, drained and rinsed)
Heat oil over high heat in a wok until very hot. Add the garlic and stir-fry until golden, about 10 seconds. Add the egg and cook, stirring, until scrambled, about 30 seconds. Add shrimp and stir-fry until they curl and turn pink, about 2 minutes.

Drain the noodles and add to the wok, tossing with tongs until they soften and curl, about 1 minute. Add bean sprouts, scallion greens, vinegar, fish sauce, sugar and chile-garlic sauce; toss until the shrimp are fully cooked and noodles are heated through, 1 to 2 minutes. Sprinkle with peanuts and serve immediately.

3 servings, about 1 1/3 cups each. For nutrition info see their site.

enjoy,

Sesame Orange Beef

Asian cuisine is one of my favorite foods, and even though I eat gluten free/diabetic friendly now, I can still have it. Here is a recipe I found at a diabetic site for Sesame Orange Beef. A great tip for slicing beef, is to let it freeze up for an hour or so. You'll be able to get really thin slices which are great for stir fry recipes, it'll cook in no time at all. We all enjoyed this dish, I hope you'll try it too.


Sesame Orange Beef {gluten free & diabetic friendly}
from Diabetic Living

8 ounces fresh green beans, halved crosswise
2 teaspoons sesame seeds
1/2 cup orange juice

2 tablespoons reduced-sodium soy sauce (GF use tamari)

1 tablespoon toasted sesame oil

1 teaspoon cornstarch

1/2 teaspoon finely shredded orange peel

Nonstick cooking spray

1/2 cup bias-sliced green onions

1 tablespoon grated fresh ginger

2 cloves garlic, minced

1 teaspoon cooking oil

12 ounces boneless beef sirloin steak, thinly sliced

2 cups hot cooked brown rice

2 oranges, peeled and sectioned or thinly sliced crosswise

In a covered medium saucepan, cook green beans in a small amount of boiling water for 6 to 8 minutes or until crisp-tender. Drain; set aside.

Meanwhile, in a small skillet, cook sesame seeds over medium heat for 1 to 2 minutes or until toasted, stirring frequently. Set aside.
For sauce:                
In a small bowl, combine orange juice, soy sauce(tamari), sesame oil, cornstarch, and orange peel; set aside.
Coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium-high heat.

Add green onions, ginger, and garlic to hot skillet; stir-fry for 1 minute. Add the precooked green beans; stir-fry for 2 minutes. Remove vegetables from skillet.
Carefully add oil to the hot skillet. Add beef; stir-fry about 3 minutes or until desired doneness. Remove from skillet.
Stir sauce; add to skillet. Cook and stir until thickened and bubbly; cook and stir for 2 minutes more. Return meat and vegetables to skillet. Heat through, stirring to coat all ingredients with sauce. Serve over hot cooked brown rice. Top with orange sections and sprinkle with toasted sesame seeds.
Makes 4 (3/4 cup beef mixture and 1/2 cup cooked rice) servings.

Nutrition Facts Per Serving:
Servings Per Recipe: 4
Calories: 348
Carbohydrate(gm): 41
-for more info see their website

enjoy,

Egg White Omelette Hash

Sometimes I feel like I need a little something more than my gluten free chex cereal in the morning. That's when I make egg white omelettes (how do you spell them?). Toss in whatever leftovers you have and you've got yourself a substantial little meal.

Egg White Omelette Hash

2-3 egg whites, beaten

1 drop of dijon mustard

shake of salt

pepper

2-3 TBL diced cooked potato

2-3 TBL diced ham

2-3 TBL diced portabello mushrooms

1/4 tsp. minced onion

parsely for garnish

Combine egg whites, dijon, salt and pepper, whisk until a little foamy, set aside. Add potatoes, ham mushrooms and diced onions to a hot sprayed small skillet, allow to heat through. Set pan to low heat, add in the egg whites, and I then cover my pan with a lid so the eggs will cook up, a few minutes. Garnish with parsely.

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Chicken Mango Salsa Tacos {Gluten Free & Diabetic Friendly}

Now after our tostada deal the other time, I decided it's taco style for us, lol. So for these I let them use soft flour tortillas and I used my soft flour gluten free tortilla. You will need to start this ahead of time, the chicken needs a little marinading and the salsa needs a little time also, but it's a pretty easy recipe. If you like mangoes and cilantro, you'll love these. Mr. and little boy picked the mangoes out, to me that's what these tacos are all about. I love simple easy dinners like these.


Chicken Mango Salsa Tacos {Gluten Free & Diabetic Friendly}
slightly adapted from Taste of Home

1/3 cup fresh orange juice
5 tablespoons lime juice, divided
1 teaspoon garlic powder
1 teaspoon ground cumin
1 pound boneless skinless chicken breast halves (I used 2 big ones)
2 medium mangoes, peeled and diced
1 small red onion, chopped
1/2 cup minced fresh cilantro
1 serrano pepper, seeded and minced
1 tablespoon fresh grated  ginger
1 tablespoon brown sugar
1/4 teaspoon salt
6 corn tortillas (6 inches)
3 cups coleslaw mix
6 tablespoons fat-free sour cream

In a large resealable plastic bag, combine the orange juice, 3 tablespoons lime juice, garlic powder and cumin; add chicken. Seal bag and turn to coat; refrigerate for at least 20 minutes.
For salsa, in a small bowl, combine the mangoes, onion, cilantro, serrano pepper, ginger, brown sugar, salt and remaining lime juice. Cover and chill until serving.

Drain and discard marinade. Place chicken on a broiler pan coated with cooking spray (I grilled mine). Broil 4-6 in. from the heat for 5-7 minutes on each side or until a meat thermometer reads 170°. Cut into thin strips.

In a nonstick skillet, cook tortillas over medium heat for 1-2 minutes on each side or until lightly browned. Top each with coleslaw mix, chicken, mango salsa and sour cream.

Serves 6. Made with corn tortilla: 1 serving equals 238 calories, 3 g fat (1 g saturated fat), 44 mg cholesterol, 203 mg sodium, 35 g carbohydrate, 3 g fiber, 19 g protein.
Diabetic Exchanges: 2 lean meat, 1-1/2 starch.

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Turkey and Bean Tostadas {Gluten Free & Diabetic Friendly}

Hello all. I have yet another change to my blog. An even healthier change. Aside from posting about gluten free recipes I will be adding in diabetic friendly recipes now. I have been diagnosed with Type 2 Diabetes. Gee, I wonder why, I have posted lots of yummy recipes here. I am OK knowing I have it I have accepted it, I am exercising at least 30 minutes every day and eating healthier and still gluten free. I am very happy to say that I have LOST 15 lbs since Oct., when I went gluten free. I have started charting my daily workouts on dailymile.com so feel free to workout/follow along with me and we can keep each other motivated =) . You can see my little mile tracker in my side bar there.

Anyways, now I'm really on the hunt for healthy diabetic AND gluten free friendly recipes. If any of you can offer advice, tips, recipe links, etc...that would be great. I am so new to all this and feel lost sometimes. I will be taking nutrition classes soon to help as well.

I was given a few recipe books to get me started, and that's where these Turkey and Bean Tostadas came from. I made them gluten free by using corn shell tostadas, and the chili beans were gluten free. Please note the nutritional info is for flour tortillas (I am learning about that as well for everything I eat). These were really good, everyone ate them and Mr. said he even enjoyed them. That means it's a keeper. BUT, I think I'll make them hard tacos, eating a "flat taco" tostada is a little tricky, especially with the little ones. =)

Turkey and Bean Tostadas {Gluten Free & Diabetic Friendly}
 Taste of Home's Diabetic Cookbook 2004.
Makes 6 servings

6 8" flour tortillas (I used corn to be gluten free)
1 Lb. lean Ground Turkey Breast
1 can (15 ounces) chili beans in chili sauce, undrained (be sure it's gluten free)

3 cups shredded romaine lettuce

1/4 cup shredded reduced-fat Monterey Jack cheese
1 large tomato, chopped
1/4 cup fresh cilantro, chopped, if desired

1/2 cup low-fat sour cream

Preheat oven to 350'. Place tortillas on baking sheet, bake 7 minutes or until crisp. Keep covered and warm.

Heat large skillet, add turkey and cook until browned, drain if needed. Add beans and chili powder to skillet, cook 5 minutes.

Divide turkey mixture evenly among tortillas. Top with remaining ingredients. Serve.

Nutrition information per serving (note: based on flour tortillas): 1 tostada with toppings

Calories 288
Total Fat 10g (Saturated Fat 2 g )
Cholesterol 30mg
Sodium 494mg
Total Carbohydrate 34g
Protein 19g
Fiber 2g

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