Guest Blog: Slow Cooker Cuban-Style Beef Stew By Shelby Kinnaird

 

Cuban-Style Beef Stew called Carne con Papas Served Up on Livliga!

Fall has arrived and you know what that means: it’s slow cooker season! Dust off your pot and let’s make a Cuban-Style Beef Stew called Carne con Papas.

When I told my friend Anna Norton, CEO of DiabetesSisters, that I was writing a healthy slow cooker cookbook, she told me about a traditional Cuban recipe from her mother, Caridad Tang. Anna had taken her mother’s recipe and adapted it for both the slow cooker and to make it more diabetes-friendly. She wanted to make sure she exposed her son to the foods of her childhood.

Let me tell you, after this dish had been cooking for a few hours, I couldn’t help but be reminded of the beef stew my mom and grandma used to make. The aroma was intoxicating and very familiar even though I don’t have a drop of Cuban blood in me.

Cuban-Style Beef Stew ready for Slow Cooking!

This stew may just bring back some childhood memories for you too, no matter where you’re from.

Note: This recipe appears in Diabetes Slow Cooker Cookbook. Diabetes not required to enjoy the book!



Guest Blogger Bio

Shelby Kinnaird, Founder of Put on Your Apron, hosts fun, healthy cooking experiences online and in-person. She has written three books, Diabetes Slow Cooker Cookbook, The Diabetes Cookbook for Electric Pressure Cookers and The Pocket Carbohydrate Counter for Diabetes. A passionate diabetes advocate, Shelby leads two DiabetesSisters support groups in Richmond, Virginia. She has lived with Type 2 diabetes since 1999.

 

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Pumpkin Spice Protein Smoothie

 

Smoothies are a mainstay for our family. During the summer months our breakfast is a fruit smoothie. We may make fewer smoothies during the colder months but it is still fun to explore a variety of options and ingredients for smoothies. Pumpkin makes us think of the fall, pumpkin patches, the turning of the leaves and the festivities to come.

Pumpkin is also a great healthy resource to include in the recipes we make including pancakes, muffins, chilis or smoothies. Rich in vitamins, minerals and antioxidants, pumpkin is incredibly healthy. What’s more, its low calorie content makes it a weight-loss-friendly food. Its nutrients and antioxidants can boost your immune system, protect your eyesight, lower your risk of certain cancers and promote heart and skin health. Pumpkin is very versatile and easy to add to your diet in both sweet and savory dishes. Incorporating pumpkin into your diet is a wonderful way to reap health benefits. Below is an easy recipe for a pumpkin spice protein smoothie.

Pumpkin Spice Protein Smoothie

Ingredients

• 5 1/3 ounces nonfat plain Greek yogurt 
• 1/2 cup canned pumpkin
• 1/2 large frozen banana
• 1 teaspoon pumpkin spice 
  
• 1 tablespoon maple syrup
• 1 scoop vanilla protein powder
• 1/2 cup ice cubes
  

Directions

1. Place all the ingredients in the blender. 
2. Blend until smooth.

Serve immediately. 

 

Nutritional Information 

Serves: 1. Serving size: 1 glass. Calories: 331; Fat: 2g; Sodium: 99g; Carbohydrate: 47g; Dietary Fiber: 7g; Protein: 33g.

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Monday Motivational Meal - Deviled Eggs

 

Deviled eggs are one of this family’s favorites. They are great as a side dish/appetizer for brunches, picnics, cookouts and backyard barbecues. They are great to bring along to a potluck. Summertime seems to call for a batch of homemade deviled eggs. Try our recipe and remember to serve them up on Livliga's right-sized healthy lifestyle side plates!

Get the recipe here.

 

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Monday Motivational Meal - Baked French Fries

 

Its seems life can't be lived without French fries. There is a way to enjoy them in a healthy lifestyle...bake them! Enjoy the crunchy flavorful goodness of a fry with our recipe...and make sure to serve them up on our award-winning, right-sized dinnerware for the life you want to live!

Get the recipe here.

 

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Monday Motivational Meal - White Wine Kir Spritzer - A Refreshing Summertime Drink - Without Alcohol!

 

When it is hot outside you can't beat the ease and thirst-quenching satisfaction of a White Wine Spritzer. Try this new twist that is alcohol free and adds the delicacy of raspberry essence. For easy measuring use our gorgeous Livliga Aveq Wine Glass with built-in measurements!

Get the recipe here. 

Why not add some homemade healthy appetizers? Check them out here.

 

 

 

 

 

 

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Monday Motivational Meal - Homemade Tortilla Chips

 

There is nothing easier than making homemade baked tortilla chips. Since they cook up in 10-15 minutes you can make them fresh whenever you need some. And the great thing about making your own is you can control how you make them and what you put on them. Check out our recipe and make sure to serve them up on your favorite Livliga plate!

Get the recipe here.

 

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Classic Deviled Eggs - A Summertime Favorite

 

To make my Deviled Eggs extra fancy I top them with 2 tiny shrimp you can find in cans at the grocery store and then sprinkle with paprika

Deviled eggs are one of this family’s favorites. They are great as a side dish/appetizer for brunches, picnics, cookouts and backyard barbecues. They are great to bring along to a potluck. Summertime seems to call for a batch of homemade deviled eggs.

Deviled eggs are amazingly easy to make and only require a few ingredients. A little mustard and vinegar make this version sing with taste. And smoked paprika provides the ultimate umami experience. Check out the tip on how to cook easy-peel hardboiled eggs to make the process stress-free.

Ingredients

• 6 large eggs

• 1/4 cup light mayonnaise

• 1 teaspoon Dijon mustard

• 1 teaspoon apple cider vinegar 
• 3/8 teaspoon kosher salt

• 1/8 teaspoon black pepper
• 1/8 teaspoon smoked paprika

Directions

1. Fill a medium saucepan with enough water to cover your eggs. Add eggs, cover, and cook until hard-cooked, about 12 minutes. Transfer eggs to an ice bath and let sit until chilled, about 6 minutes. Peel. Discard shells.

2. Halve eggs. Scoop yolks into a medium bowl. Add mayo, mustard, vinegar, salt, and pepper; mix until smooth. Scoop mixture into a zip-top bag and cut off corner. Pipe yolk mixture evenly between whites. Sprinkle evenly with paprika. Serve immediately. 

Recipe Tip:

To make easy-peel hardboiled eggs follow these tips. First put the carton of eggs upside down on your counter. Leave the eggs upside down while you bring the water to a boil. Turn the eggs upright and then place them one-by-one in the boiling water. Cook them for 12 minutes. Place in an ice bath or run cold water over the eggs until they are cool enough to hold. Peel with ease.

Nutritional Information

Serves: 6. Serving size: 2 halves. Calories per serving: 139; Fat 12g; Protein 6g; Carbohydrate 0g; Fiber 0g; Sugars 0g; Sodium 271mg.


 

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Monday Motivational Meal—Moroccan Spiced Carrots with Olives and Mint

 

The Mediterranean Diet encompasses so many countries and cultures that exploring this diet is a true adventure in tastes and cooking! Tasty side dishes can make a dull meal shine again. Try this mouthwatering Moroccan braised carrot recipe from @CookingLight and make sure to serve it up right-sized on Livliga's Healthy Lifestyle Dinnerware for your complete enjoyment!

Get the recipe here.

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As a young adult I was introduced to a white wine cocktail called a “Kir”. I thought it tasted heavenly. You make the drink by combining dry white wine, like a sauvignon blanc, with a touch of Cassis, a black currant liqueur . It looks like a sunset you would see sitting on a patio in Provence. I would always have mine with a twist of lemon and felt very chic. When cassis was not available I would have the bartender make the cocktail with Chambord, a black raspberry liqueur.  

As I have become more conscious of calories and have chosen not to drink alcohol on a regular basis I wanted to come up with a refreshing cocktail for summer and decided to try and come up with an alternative for my favorite Kir cocktail. I also wanted to make a refreshing, thirst-quenching drink for the upcoming really hot summer nights. That is when I though of a White Wine “Kir” Spritzer.

When it is hot outside you can’t beat the ease and thirst-quenching satisfaction of a spritzer.

Here is a list of benefits to a white wine “Kir” spritzer!

• They are lower in carbs and calories than a typical glass of wine
• They are so easy to make and personalize
• They can be made with either alcoholic or nonalcoholic wines
• You can avoid the headaches and lethargy you can get in the heat from other alcoholic drinks that        have the higher amounts of alcohol
• You can choose a dry white wine (Sauvignon Blanc) or a sweeter wine (Rosé) to make your spritz       depending on your mood and preference
• Spritzers are equally tasty using nonalcoholic wines

White Wine “Kir” Spritzer (AF)

Ingredients

• 4 oz very chilled white wine
• 2 oz very chilled club soda
• 1 teaspoon Torani Sugar Free Raspberry Syrup
• Twist of lemon zest
• Sprig of thyme
• 2 fresh raspberries

Directions

1.  Pour measured raspberry syrup in bottom of glass, swirl it around the sides.
2.  Fill the glass with 4 ounces of wine.
3.  Add the club soda and mix gently.
4.  Add a couple of cubes of ice.
5.  Garnish with zest, raspberryt and sprig. Serve promptly.

Nutrition Facts

Serving Size: 1 glass. Calories Per Serving: 23 calories; fat 0g; sodium 13mg; carbohydrates 5.2g; dietary fiber 2g; protein 0g; sugars 4.8g. (Nutrition varies according to brand of wine and garnishes)

Discover more low carb wines here.

Looking for some delicious Mocktails? Check out these recipes.  

 

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Monday Motivational Meal—Quick Pickling Kohlrabi and Apple

 

There is nothing more delectable than freshly made quick pickled fresh fruits and vegetables, especially during the warmer months. They go with absolutely every meal and can add something special to make each meal interesting, including backyard barbecues and picnics. We made a fresh batch up in our Summery Aveq Serving Bowl and served it up in one of our Aveq Just Right Set bowls for the perfectly presented meal. 

Get the recipe here.

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Cauliflower Hummus — Perfect Summertime Snack and Appetizer

 Cauliflower is Great for Almost Anything 

Including Hummus

Cauliflower seems to be part of every recipe these days! It is indeed a versatile vegetable that is great for making mashed potatoes, pizza crust, and, yes, even hummus! This recipe came originally from EatingWell and is easy to make. Roast the cauliflower ahead of time and make the hummus when you are ready. You can't beat this low carb tasty treat.

Ingredients

• 6 cups cauliflower florets (about 1 pound)
• 1 tablespoon extra-virgin olive oil, plus more for garnish
• 1 large garlic clove, roughly chopped
• ¼ cup tahini
• Zest of 1 lemon
• 2 tablespoons lemon juice
• ½ teaspoon kosher salt
• ½ teaspoon ground cumin
• ½ teaspoon crushed red pepper
• 2 tablespoons water
• Chopped red bell pepper or parsley for garnish

Directions

1. Preheat oven to 400°F and line a baking sheet with parchment paper. Toss cauliflower with oil in a large bowl. Spread in a single layer on the prepared baking sheet. Roast until tender and just starting to brown, 20 to 25 minutes. Let cool to room temperature.

2. Add the cauliflower, garlic, tahini, lemon zest, lemon juice, salt, cumin, crushed red pepper and water to a food processor. Process until combined, scraping down the sides of the bowl as needed. Add more water, if desired, to make a looser dip.

3. Transfer to a bowl. Drizzle with additional olive oil and sprinkle with chopped pepper or parsley, if desired.




Extra Tips

• Equipment Needed: Parchment paper or silicone baking mat
• To make ahead: Roast cauliflower and refrigerate in an airtight container for up to 2 days.

Nutrition Facts

Serving Size: about 1/2 cup. Servings: 4. Calories Per Serving:152 calories; fat 12g; sodium 280mg; carbohydrates 10g; dietary fiber 3g; protein 5g; sugars 3g.

 

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Quick Pickling – Kohlrabi and Apple

 

Last summer, thanks to joining a Farm Cooperative, I discovered quick pickling. I was presented a kohlrabi and wondered what I should do with. My go to for such conundrums is to check out Cooking Light. Low and behold I found a great Quick Pickling recipe that included kohlrabi! There is nothing more delectable than freshly made quick pickled fresh fruits and vegetables, especially during the warmer months. They go with absolutely every meal and can add something special to make each meal interesting, including backyard barbecues and picnics. Pickling is also great for the gut. Although quick pickling is stored for convenience and not for the long term, it still keeps easily in your refrigerator for a couple of weeks.  And keep in mind, the sugar you use is not all absorbed so the carbs per serving are only 5g and counts as a low carb food.

Kohlrabi and Apple Quick Pickles

Ingredients

• 2 cups rice vinegar
• 2 cups water
• ⅓ cup granulated sugar
• 1 tablespoon kosher salt
• 3 medium kohlrabi bulbs, peeled and thinly sliced (15 oz.)
• 1 small Honeycrisp apple, cored and thinly sliced (7 oz.)
• 1 small cucumber, thinly sliced (6 oz.)
• 4 garlic cloves
• 4 dill sprigs
• 2 tablespoons pickling spice
• 1 teaspoon coarsely ground black pepper
• ¼ teaspoon crushed red pepper

Directions

1. Combine vinegar, water, sugar, and salt in a medium saucepan. Bring to a boil over medium high heat, stirring occasionally, until dissolved.
2. Place kohlrabi, apple, cucumber, garlic, dill springs, pickling spice, black pepper, and crushed red pepper in a large bowl or 8 cup measuring cup. Pour hot vinegar mixture over kohlrabi mixture. Let stand and cool to room temperature, about 1 hour.
3. Transfer mixture evenly into 2 (1 quart) glass jars, covering kohlrabi mixture with vinegar mixture. Seal each jar with lid, and completely cool in refrigerator, about 4 hours. Store in refrigerator up to 2 weeks.

Nutritional Information

Servings: 2 quarts. Serving size: ⅔ cup. Calories per serving: 20; Fat 0g; Protein 1g; Carbohydrate 5g; Fiber 1g; Sugars 3g; Added sugars 1g; Sodium 64mg.

 

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Monday Motivational Meal—Easter Basket Egg Salad

 

Wondering what to do with all those hard-boiled decorated eggs you have leftover from Easter? Wonder no more! Fix up a delish egg salad to place over greens or to make a sandwich...its easy and family-friendly! Don't forget to serve it on Livliga's healthy lifestyle dinnerware...like our hues of blue Halsa pattern! So gorgeous!

Get the recipe here.

 

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Monday Motivational Meal—Diabetes-Friendly Crab Quiche with Asparagus

 

In recognition of #NationalDiabetesAlertDay we are sharing a diabetes-friendly recipe of crustless crab and asparagus quiche from the amazingly talented Shelby Kinnaird. We served this delectable treasure up on our health-minded Vivente pattern.

Click here for the recipe.

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Monday Motivational Meal—The Perfect Poached Chicken

 

Poached chicken can be a delicacy for dinner right after it has been cooked. The next day more of the same meat can be cut up in chunks and used in a Cobb salad. Additional dishes can be made where it can be included in omelets, chicken salad nestled in a half of a cantaloupe or used in an Asian wrap. The uses for poached chicken are not only versatile but also almost infinite. Our succulent poached chicken was served up on our Aveq dinnerware plate.

Get the recipe here.

  

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Guest Blog: Crustless Crab Quiche with Asparagus (Low-Carb) By Shelby Kinnaird

 

Crustless Crab Quiche with Asparagus (Low-Carb)

This Delish Dish was Served Up on Livliga's Vivente Healthy Lifestyle Pattern

 

Quiche is one of the all-time great foods. It sounds fancy. It’s easy to make. It’s perfect for breakfast, lunch, or dinner. It’s a great way to sneak a few vegetables into your diet. And it reheats well. Team up a slice of quiche with a leafy green salad and some fruit for a complete meal. What’s not to like?

Well… some quiche crusts are loaded with carbs and unhealthy fat, which isn’t so great if, like me, you live with Type 2 diabetes. What if we could keep the high-protein goodness of quiche, but reduce the carbs and fat somehow? Enter crustless quiche!

This Crustless Crab Quiche features gorgeous lumps of jumbo crab, crisp-tender asparagus, and gooey Swiss cheese. I’ve used a combination of whole eggs and egg whites to reduce the fat and cholesterol a bit, but feel free to use all whole eggs or an egg substitute instead.

If you can’t find amazing lump crabmeat where you are, you can substitute cooked shrimp or you could make a vegetarian version of this quiche by skipping the seafood entirely and adding more vegetables. Sautéed mushrooms, bell peppers, and zucchini would all work well.

Crustless Crab Quiche with Asparagus

8 servings


INGREDIENTS

• Nonstick cooking spray
• 1-1/2 tablespoons breadcrumbs
• 12 ounces jumbo lump crab, picked over to remove all shell
• 1 bunch asparagus, cut into 1-inch pieces and cooked until crisp-tender
• 1 cup shredded low-sodium Swiss cheese
• 1 tablespoon minced onion
• 3 large eggs
• 6 egg whites
• ¾ cup fat-free half and half
• ¼ teaspoon kosher salt
• 1/8 teaspoon freshly grated black pepper
  

INSTRUCTIONS

1. Preheat the oven to 375°F.
   
2. Spray a 9-inch pie plate with the cooking spray and sprinkle the breadcrumbs into the bottom of the pie plate. Sprinkle the  crab on top of the breadcrumbs, being careful not to break up the lumps. 
3. Arrange the asparagus on top of the crab. Scatter the cheese and onions on top of the asparagus.
   
4. In a large bowl whisk together the eggs, egg whites, half and half, salt, and pepper. Pour the mixture into the pie plate.
5. Bake for 40 to 45 minutes or until the center is set and the top is beginning to brown in spots.
6. Remove the quiche from the oven and set on a wire rack to cool for about 15 minutes. Slice into 8 wedges.
   

NOTES

• Be sure to snap off the woody ends of the asparagus. If the stalks are thick, peel them. 
• Instead of the 3 large eggs plus 6 egg whites, you may use either 6 large eggs OR 3 large eggs plus ¾ cup egg substitute. 
• Use jumbo lump crab if you can find (and afford) it. 
• Make the quiche vegetarian by skipping the crab and adding more vegetables.

Per serving (1 slice): 157 calories, 7g total fat (3g saturated), 45mg cholesterol, 236mg sodium, 6g carbohydrates, 0g fiber, 18g protein

Guest Blogger Bio:
Shelby Kinnaird, Founder of Put on Your Apron, hosts fun, healthy cooking experiences online and in-person. She has written two books, The Diabetes Cookbook for Electric Pressure Cookers and The Pocket Carbohydrate Counter for Diabetes. A passionate diabetes advocate, Shelby leads two DiabetesSisters support groups in Richmond, Virginia. She has lived with Type 2 diabetes since 1999.

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