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time\n"},"link":[{"rel":"http://schemas.google.com/g/2005#feed","type":"application/atom+xml","href":"https:\/\/www.theenglishkitchen.co\/feeds\/posts\/default"},{"rel":"self","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/7100882347408067241\/posts\/default\/-\/Controlling+Diabetes?alt=json-in-script\u0026max-results=30"},{"rel":"alternate","type":"text/html","href":"https:\/\/www.theenglishkitchen.co\/search\/label\/Controlling%20Diabetes"},{"rel":"hub","href":"http://pubsubhubbub.appspot.com/"}],"author":[{"name":{"$t":"Marie Rayner"},"uri":{"$t":"http:\/\/www.blogger.com\/profile\/00407913432222377267"},"email":{"$t":"noreply@blogger.com"},"gd$image":{"rel":"http://schemas.google.com/g/2005#thumbnail","width":"32","height":"32","src":"\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEhzMjK9JXF9J07LjT7q87CzFr7lfbY_b46M6Ckbl4uoouXZe8fbXl8jvYZLZFb_ifxpDJ6VrklMQnta28K-9eJR25vccys5WempX6-vlNwIc3v8H5_Mg12SYfbzVf0Ucg\/s220\/profile+pic.jpg"}}],"generator":{"version":"7.00","uri":"http://www.blogger.com","$t":"Blogger"},"openSearch$totalResults":{"$t":"3"},"openSearch$startIndex":{"$t":"1"},"openSearch$itemsPerPage":{"$t":"30"},"entry":[{"id":{"$t":"tag:blogger.com,1999:blog-7100882347408067241.post-2902329477171327020"},"published":{"$t":"2015-10-23T04:00:00.000+01:00"},"updated":{"$t":"2016-02-01T11:42:59.931+00:00"},"category":[{"scheme":"http://www.blogger.com/atom/ns#","term":"Chicken"},{"scheme":"http://www.blogger.com/atom/ns#","term":"Controlling Diabetes"},{"scheme":"http://www.blogger.com/atom/ns#","term":"Diabetic friendly"},{"scheme":"http://www.blogger.com/atom/ns#","term":"healthy options"},{"scheme":"http://www.blogger.com/atom/ns#","term":"low GI"},{"scheme":"http://www.blogger.com/atom/ns#","term":"pasta"},{"scheme":"http://www.blogger.com/atom/ns#","term":"simple sauces"}],"title":{"type":"text","$t":"Grilled Chicken with Broccoli Pesto Pasta"},"content":{"type":"html","$t":"\u003Cimg alt=\" photo DSCN3742_zpsdppckiw9.jpg\" border=\"0\" src=\"http:\/\/img.photobucket.com\/albums\/v51\/MarieAlice\/A%20Diabetic%20Kitchen%20Recipes\/DSCN3742_zpsdppckiw9.jpg\" height=\"400\" width=\"392\" \/\u003E\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u0026nbsp;Carbohydrates are very important\u0026nbsp; to a person's diet, wether you be diabetic or not.\u0026nbsp;\u0026nbsp; They are your main source of fuel to keep your body and brain going and active.\u0026nbsp;\u0026nbsp; They also are the things which affect your blood glucose levels the most, so it's really important as a diabetic to know which carbohydrate sources are worth ingesting and are the most nutritious!\u0026nbsp; It goes without saying that if you are having to limit your carb intake, you will want the ones you do eat to count in positive ways.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Ca name='more'\u003E\u003C\/a\u003E\u003Cimg alt=\" photo DSCN3743_zpsmypy4wif.jpg\" border=\"0\" src=\"http:\/\/img.photobucket.com\/albums\/v51\/MarieAlice\/A%20Diabetic%20Kitchen%20Recipes\/DSCN3743_zpsmypy4wif.jpg\" height=\"379\" width=\"400\" \/\u003E\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nYou should choose low fat dairy foods.\u0026nbsp; Dairy (milk, yogurt, cottage cheese etc.) contain lactose which breaks down to glucose when digested. \u003Cbr \/\u003E\n\u003Cbr \/\u003E\nWhole grains (brown rice, whole grain pasta, and breads, oatmeal), starchy vegetables (potatoes with skin, corn, peas), and legumes (beans, edamame, lentils) all contain carbohydrates.\u0026nbsp; They are good choices because they are much higher in fibre than highly processed grain foods such as white bread, pastas, etc.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nNon-starchy vegetables (broccoli, green beans, spinach, lettuce, sweet and hot peppers, tomatoes),\u0026nbsp; also contain some carbohydrate, but much less than starchy vegetables.\u0026nbsp; They are full of nutrients which are very good for you.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nRefined grains, desserts and sugary drinks are not very good for you at all.\u0026nbsp; You should limit them.\u0026nbsp; Sweets (candy, ice cream, cake and chocolate).\u0026nbsp; Foods made from refined grains (bagels, white pasta, sugary cereals, white rice).\u0026nbsp; Regular soda and energy drinks are all high in sugar.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nFruits contain carbohydrates from fibre and natural sugars.\u0026nbsp; Pick fresh \nor frozen fruit rather than dried.\u0026nbsp; You will get a larger serving for \nthe same carb amount.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u0026nbsp;\u003Cimg alt=\" photo DSCN3744_zpsu4hmgmtn.jpg\" border=\"0\" src=\"http:\/\/img.photobucket.com\/albums\/v51\/MarieAlice\/A%20Diabetic%20Kitchen%20Recipes\/DSCN3744_zpsu4hmgmtn.jpg\" height=\"393\" width=\"400\" \/\u003E\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nHere is a list of tips for helping you when it comes to counting carbs:\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n1.\u0026nbsp; Labels - become a label reader.\u0026nbsp; The total carbohydrate number is the sim of fibers, sugars and starches.\u0026nbsp; Be sure to check the serving size on the label as well.\u0026nbsp;\u0026nbsp; Try to be accurate in your serving sizes.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n2.\u0026nbsp; Choose with predictability - ie. at first buy the same products each time you shop.\u0026nbsp; That way you can familiarize yourself with their carb counts and how they affect your blood glucose levels.\u0026nbsp; Once you get used to them, you can vary things.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n3.\u0026nbsp; Pick produce by size - take the time at first to weigh your fruits and vegetables.\u0026nbsp;\u0026nbsp; Look up carb counts based on the weights you buy.\u0026nbsp; The difference between small and large apples, for instance, can be as much as 15 grams of carb.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n4.\u0026nbsp; Eyeball portions accurately -\u0026nbsp; keep your eye honest by double checking your portions every once in a while.\u0026nbsp; Use measuring cups, scales, etc to put oatmeal, cold cereal, pasta, rice and other starches in your usual serving bowl.\u0026nbsp; This way you can see how the \"right\" sized serving looks.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n5.\u0026nbsp; Invest in a good set of food scales - look for ones that measure by grams, and keep them readily available.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n6.\u0026nbsp; Record recipe counts - make an effort to figure out carb counts and appropriate servings of your favourite recipes.\u0026nbsp; This will help you stay out of trouble.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cimg alt=\" photo DSCN3745_zpsymwiaegw.jpg\" border=\"0\" src=\"http:\/\/img.photobucket.com\/albums\/v51\/MarieAlice\/A%20Diabetic%20Kitchen%20Recipes\/DSCN3745_zpsymwiaegw.jpg\" height=\"389\" width=\"400\" \/\u003E\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nDishes like this Grilled Chicken with Broccoli Pesto Pasta are a great example of how you can still fit carbs into your diet by making wise choices.\u0026nbsp; You will want to choose a whole grain pasta for this, making sure that on the lable the product information lists more whole grain than any other ingredient.\u0026nbsp; You should also weigh out your serving accurately.\u0026nbsp; (see above)\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cimg alt=\" photo DSCN3747_zpslghsk6ei.jpg\" border=\"0\" src=\"http:\/\/img.photobucket.com\/albums\/v51\/MarieAlice\/A%20Diabetic%20Kitchen%20Recipes\/DSCN3747_zpslghsk6ei.jpg\" height=\"386\" width=\"400\" \/\u003E \u003Cbr \/\u003E\n\u003Cbr \/\u003E\nInstead of a rich, fat laden sauce . . .\u0026nbsp; the pasta is coated with a delicious pasta which is high in fibre and low in fat . . .\u0026nbsp; broccoli, no fat cottage cheese, a bit of Parmesan (small amounts of Parmesan generate lots of flavour, far more than a milder cheese, so you don't need to use as much), pistachip nuts, garlic, lemon juice . . . delicious.\u0026nbsp; The finer you grate the Parmesan . . .\u0026nbsp; the further it will go.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u0026nbsp;\u003Cimg alt=\" photo DSCN3749_zpsmhwnnhsn.jpg\" border=\"0\" src=\"http:\/\/img.photobucket.com\/albums\/v51\/MarieAlice\/A%20Diabetic%20Kitchen%20Recipes\/DSCN3749_zpsmhwnnhsn.jpg\" height=\"400\" width=\"388\" \/\u003E\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nBy slicing the chicken breasts in half lengthwise, you are cutting the amount of protein per serving in half without it looking like you are being stingy . . .\u0026nbsp; and rubbing a low fat, highly flavoured rub into the chicken before grilling also imparts a lot of flavour.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nTogether the grilled chicken and the pasta make for a meal which is delicious, satisfying and quite healthy.\u0026nbsp; I served a mixed vegetable salad on the side to complete the meal.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cimg alt=\" photo DSCN37421_zpsp1h1b41t.jpg\" border=\"0\" src=\"http:\/\/img.photobucket.com\/albums\/v51\/MarieAlice\/A%20Diabetic%20Kitchen%20Recipes\/DSCN37421_zpsp1h1b41t.jpg\" height=\"400\" width=\"392\" \/\u003E\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cdiv\u003E\n\u003Cdiv\u003E\n\u003Cdiv\u003E\n\u003Cdiv\u003E\n\u003Cdiv\u003E\n\u003Cdiv\u003E\n\u003Cdiv\u003E\n\u003Cdiv\u003E\n\u003Cdiv\u003E\n\u003Cdiv\u003E\n\u003Cdiv\u003E\n\u003Cdiv\u003E\n\u003Cdiv\u003E\n\u003Cdiv\u003E\n\u003Cdiv\u003E\n\u003Cdiv\u003E\n\u003Cdiv\u003E\n\u003Cdiv\u003E\n\u003Ci\u003E\u003Cb\u003E*Grilled Chicken with Broccoli Pesto Pasta*\u003C\/b\u003E\u003C\/i\u003E\u003C\/div\u003E\nServes 4\u003C\/div\u003E\n\u003Cdiv\u003E\n\u003Ca href=\"https:\/\/sites.google.com\/site\/oakcottagerecipes\/grilled-chicken-with-broccoli-pesto-pasta\" target=\"_blank\"\u003E\u003Cb\u003EPrintable Recipe\u0026nbsp;\u003C\/b\u003E\u003C\/a\u003E\u003C\/div\u003E\n\u003Cdiv\u003E\n\u003C\/div\u003E\n\u003Cdiv\u003E\n\u003Cbr \/\u003E\u003C\/div\u003E\nIf you have all of the ingredients laid out ahead of time, this goes together in a snap.\u0026nbsp; It's delicious and diabetic friendly!\u0026nbsp;\u003C\/div\u003E\n\u003Cdiv\u003E\n\u003C\/div\u003E\n\u003Cdiv\u003E\n\u003Cbr \/\u003E\u003C\/div\u003E\n1 pound of boneless, skinless chicken breasts, sliced in half horizontally\u003C\/div\u003E\n\u003Cdiv\u003E\nchicken seasoning mix (1\/2 tsp each salt, coarse pepper, dried thyme, finely grated lemon zest, rub together)\u003C\/div\u003E\n6 ounces of dried whole grain pasta\u003C\/div\u003E\nFor the pesto:\u003C\/div\u003E\n4 ounces large broccoli florets\u003C\/div\u003E\na small handful of fresh basil leaves, rolled up tightly and then slivered\u003C\/div\u003E\n45g of grated Parmesan Cheese (1\/4 cup)\u003C\/div\u003E\n4 tsp olive oil\u003C\/div\u003E\n2 TBS fresh lemon juice\u003C\/div\u003E\n2 TBS shelled pistachio nuts\u003C\/div\u003E\n2 TBS fat free cottage cheese\u003C\/div\u003E\n1 small clove of garlic, peeled and chopped\u003C\/div\u003E\nsalt and pepper to taste\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cbr \/\u003E\u003C\/div\u003E\n\u003Cdiv\u003E\n\u003C\/div\u003E\n\u003Cdiv\u003E\n\u003Cimg alt=\" photo DSCN3750_zpsxkzxajvs.jpg\" border=\"0\" src=\"http:\/\/img.photobucket.com\/albums\/v51\/MarieAlice\/A%20Diabetic%20Kitchen%20Recipes\/DSCN3750_zpsxkzxajvs.jpg\" height=\"376\" width=\"400\" \/\u003E\u003Cbr \/\u003E\n\u003Cbr \/\u003E\u003C\/div\u003E\nBring\n a large lightly salted pot of water to the boil and then cook the pasta\n according to the package directions.\u0026nbsp; Add the broccoli during the last 3\n to 4 minutes of cooking time.\u0026nbsp; Scoop out before draining the pasta and \ndrop into the bowl of a food processor.\u0026nbsp; Drain the pasta, reserving some\n of the water.\u0026nbsp; Keep warm.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cbr \/\u003E\u003C\/div\u003E\nRub the chicken pieces with the \nseasoning mix.\u0026nbsp; Heat a large skillet and spray with low fat cooking \nspray.\u0026nbsp;\u0026nbsp; Add the chicken and cook, over medium heat,\u0026nbsp; for 3 to 4 minutes\n per side, turning only once, until golden and cooked through. (Juices \nshould run clear.)\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cbr \/\u003E\u003C\/div\u003E\n\u003C\/div\u003E\nWhile the chicken is cooking, add 3\n TBS of the Parmesan cheese to the broccoli in the food processor, along\n with the basil, lemon juice, olive oil, pistachios, cottage cheese, \ngarlic and some salt and pepper.\u0026nbsp; Process until finely chopped.\u0026nbsp; Toss \nthe cooked pasta with this pesto and enough reserved pasta water to make\n it slick enough to coat the pasta.\u0026nbsp; Divide the pasta between 4 heated \nplates.\u0026nbsp; Slice the chicken breasts on the diagonal and place one on top \nof each plate of pasta. Sprinkle with the remaining Parmesan cheese and \nserve immediately.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cimg alt=\" photo 100-coup_zpsygohbvvd.gif\" border=\"0\" src=\"http:\/\/img.photobucket.com\/albums\/v51\/MarieAlice\/A%20A%20A\/100-coup_zpsygohbvvd.gif\" height=\"169\" width=\"400\" \/\u003E\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cb\u003E\u003Ca href=\"http:\/\/giftcardspromocodes.com\/767\/23andme-discount-coupon-codes\/\" target=\"_blank\"\u003E\u003Cspan style=\"font-size: large;\"\u003E23 and Me Coupon Codes\u003C\/span\u003E\u003C\/a\u003E\u003C\/b\u003E"},"link":[{"rel":"replies","type":"application/atom+xml","href":"https:\/\/www.theenglishkitchen.co\/feeds\/2902329477171327020\/comments\/default","title":"Post Comments"},{"rel":"replies","type":"text/html","href":"https:\/\/www.theenglishkitchen.co\/2015\/10\/grilled-chicken-with-broccoli-pesto.html#comment-form","title":"4 Comments"},{"rel":"edit","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/7100882347408067241\/posts\/default\/2902329477171327020"},{"rel":"self","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/7100882347408067241\/posts\/default\/2902329477171327020"},{"rel":"alternate","type":"text/html","href":"https:\/\/www.theenglishkitchen.co\/2015\/10\/grilled-chicken-with-broccoli-pesto.html","title":"Grilled Chicken with Broccoli Pesto Pasta"}],"author":[{"name":{"$t":"Marie Rayner"},"uri":{"$t":"http:\/\/www.blogger.com\/profile\/00407913432222377267"},"email":{"$t":"noreply@blogger.com"},"gd$image":{"rel":"http://schemas.google.com/g/2005#thumbnail","width":"32","height":"32","src":"\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEhzMjK9JXF9J07LjT7q87CzFr7lfbY_b46M6Ckbl4uoouXZe8fbXl8jvYZLZFb_ifxpDJ6VrklMQnta28K-9eJR25vccys5WempX6-vlNwIc3v8H5_Mg12SYfbzVf0Ucg\/s220\/profile+pic.jpg"}}],"thr$total":{"$t":"4"}},{"id":{"$t":"tag:blogger.com,1999:blog-7100882347408067241.post-3028917425873161264"},"published":{"$t":"2015-10-01T06:59:00.000+01:00"},"updated":{"$t":"2015-10-01T06:59:35.765+01:00"},"category":[{"scheme":"http://www.blogger.com/atom/ns#","term":"Controlling Diabetes"},{"scheme":"http://www.blogger.com/atom/ns#","term":"healthy snacks"}],"title":{"type":"text","$t":"Snacking with Diabetes"},"content":{"type":"html","$t":"\u003Cspan style=\"font-family: inherit;\"\u003E\u003Cspan style=\"font-size: small;\"\u003E\u0026nbsp;\u003Cimg alt=\" photo 1bf3d039db0845a03d3dacf08c0bc0f8_zps7f15033a.jpg\" border=\"0\" src=\"http:\/\/img.photobucket.com\/albums\/v51\/MarieAlice\/Cooking%20Art\/1bf3d039db0845a03d3dacf08c0bc0f8_zps7f15033a.jpg\" height=\"400\" width=\"298\" \/\u003E\u0026nbsp;\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cspan style=\"font-family: inherit;\"\u003E\u003Cspan style=\"font-size: small;\"\u003ECuting out sugary foods and high fat snacks is an important way to improve your diet and he\u003Cspan style=\"font-family: inherit;\"\u003Elp maintain good bloo\u003Cspan style=\"font-family: inherit;\"\u003Ed \u003Cspan style=\"font-family: inherit;\"\u003Eglucose levels.\u0026nbsp; It helps to have alternatives available when you are feeling that \u003Cspan style=\"font-family: inherit;\"\u003Eurge to snack on something or when your levels dip and you just don't have time to make a meal. Having alternatives at the ready and achieving a b\u003Cspan style=\"font-family: inherit;\"\u003Ealance are really important for long term success!\u0026nbsp; It's okay to have an occasio\u003Cspan style=\"font-family: inherit;\"\u003Enal sweet treat, but in all reality, those need to be kept at a minimum, and it's b\u003Cspan style=\"font-family: inherit;\"\u003Eest to develop a taste for nutritionally sound snacks.\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cspan style=\"font-family: inherit;\"\u003E\u003Cspan style=\"font-size: small;\"\u003E\u003Cspan style=\"font-family: inherit;\"\u003E\u003Cspan style=\"font-family: inherit;\"\u003E\u003Cspan style=\"font-family: inherit;\"\u003E\u003Cspan style=\"font-family: inherit;\"\u003E\u003Cspan style=\"font-family: inherit;\"\u003E\u003Cspan style=\"font-family: inherit;\"\u003E\u003Cspan style=\"font-family: inherit;\"\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003C\/span\u003E\u003Cbr \/\u003E\n\u003Ca name='more'\u003E\u003C\/a\u003E\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cimg alt=\" photo diverticulitis-Nuts-and-Seeds_zpsmsgzhyik.jpg\" border=\"0\" src=\"http:\/\/img.photobucket.com\/albums\/v51\/MarieAlice\/Anything%20goes\/diverticulitis-Nuts-and-Seeds_zpsmsgzhyik.jpg\" height=\"266\" width=\"400\" \/\u003E\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cb\u003ENuts and Seeds not sweets\u003C\/b\u003E\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nA balanced diet shouldn't contain things like candy on a daily basis.\u0026nbsp; Make your calories count in a positive way.\u0026nbsp; Eating candy bars etc. encourage weight gain and have very little nutritional value. \u0026nbsp; A far better choice would be dried fruits, seeds or nuts. You can make up your own mix of nuts by combining your favourites and then roasting them in a slow oven for about 15 minutes. \u0026nbsp; You can then store them in an airtight jar for snacking convenience. \u0026nbsp; You could add a clove of minced garlic to them and some herbs prior to roasting for additional flavour.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cimg alt=\" photo fruit-and-veg-534x356_zpsdudl1j1x.jpg\" border=\"0\" src=\"http:\/\/img.photobucket.com\/albums\/v51\/MarieAlice\/Anything%20goes\/fruit-and-veg-534x356_zpsdudl1j1x.jpg\" height=\"266\" width=\"400\" \/\u003E\u003Cbr \/\u003E\n\u003Cb\u003E\u003Cbr \/\u003E\u003C\/b\u003E\n\u003Cb\u003EFruits and Vegetables\u003C\/b\u003E\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nEasy to eat fruits and vegetables are a delicious alterative to sugary salty snacks.\u0026nbsp; For family parties you could add mini whole grain bread sticks and potato wedges roasted in their skins.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n-Baby carrots, courgette sticks, cauliflower florets, etc. are all good either on their own or with a tasty low fat dip.\u003Cbr \/\u003E\n- Pysalis, grapes and mandarine orange segments are juicy and delicious with plain yogurt with a sprinkling of chopped nuts.\u003Cbr \/\u003E\n- Small bananas, strawberries, stoned halved plums and apricots are great and make good lunch box inclusions\u003Cbr \/\u003E\n-Dried apricot halves are good served with low fat soft cheese and toasted walnuts\u003Cbr \/\u003E\n-Homemade or purchased oatcakes spread with low fat soft cheese and topped with a dried apple ring \u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cspan style=\"font-size: small;\"\u003E\u003Cimg alt=\" photo veggies-and-dip_zpsab0e5exm.jpg\" border=\"0\" src=\"http:\/\/img.photobucket.com\/albums\/v51\/MarieAlice\/Anything%20goes\/veggies-and-dip_zpsab0e5exm.jpg\" height=\"254\" width=\"400\" \/\u003E\u003C\/span\u003E\n\u003Cbr \/\u003E\n\u003Ch1\u003E\n\u003Cspan style=\"font-size: small;\"\u003E\u003Ca href=\"https:\/\/www.blogger.com\/null\" name=\"TOC-Veggies-and-fresh-yogurt-dip\"\u003E\u003C\/a\u003EVeggies and fresh yogurt dip\u003C\/span\u003E\u003C\/h1\u003E\nRaw vegetables are rich in minerals, vitamins, and \nenzymes. The yogurt adds protein to help stabilize blood sugar and curb \nhunger pangs, and provides calcium for strong bones. Cut some fresh \nveggies such as carrots, celery, or broccoli into dipping-size pieces to\n measure 1\/2 cup. (Prepare extra veggies in advance and keep in small, serving-size\n storage containers in the fridge for another day.) Create a simple, \nhealthy dip by stirring together one 8-ounce carton of plain nonfat \nyogurt, 2 teaspoons of minced fresh dill weed (or 1 teaspoon dried dill \nweed), 1 teaspoon fresh lemon juice, 1\/8 teaspoon salt, and freshly \nground black pepper to taste. Serving size: 1\/2 cup veggies and 2 \ntablespoons of dip. \u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cimg alt=\" photo deluxesandwichplatter_lrg_zpskktydy1j.jpg\" border=\"0\" src=\"http:\/\/img.photobucket.com\/albums\/v51\/MarieAlice\/Anything%20goes\/deluxesandwichplatter_lrg_zpskktydy1j.jpg\" height=\"400\" width=\"400\" \/\u003E\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cb\u003ESandwiches\u003C\/b\u003E\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nSmall sandwiches can also make a good snack, especially for children who are diabetic.\u0026nbsp; You can cut them into little fingers or quarters.\u0026nbsp; Use whole meal bread spread with soft cheese or homemade sugar free nut butters. \u0026nbsp;\u0026nbsp; You can slice whole meal French baguettes crosswise into rounds and make small round sandwiches or open sandwiches.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n- Make mini wraps by spreading whole wheat tortilla wraps with savoury or sweet fillings, rolling them up and then cutting into sections.\u0026nbsp; (Banana and sugar free peanut butter are fab!)\u003Cbr \/\u003E\n-Slices of whole wheat French bread spread with soft cheese and a thick layer of roasted sunflower, pumpkin and sesame seeds on top.\u003Cbr \/\u003E\n-Vegetable Pancakes are great.\u0026nbsp; Add chopped spring onions, chives, grated carrots, etc. to the batter prior to cooking.\u0026nbsp; Then spread with some low fat soft cheese or other filling, roll up an cut into slices.\u003Cbr \/\u003E\n-Sliced or mashed banana or dried fruits mixed with toasted nuts and low fat soft cheese also make tasty sandwich filling alternatives.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cimg alt=\" photo Black-Bean_zpssqzxzgi8.jpg\" border=\"0\" src=\"http:\/\/img.photobucket.com\/albums\/v51\/MarieAlice\/Anything%20goes\/Black-Bean_zpssqzxzgi8.jpg\" height=\"300\" width=\"400\" \/\u003E\u003Cbr \/\u003E\n\u003Ch1\u003E\n\u003Ca href=\"https:\/\/www.blogger.com\/null\" name=\"TOC-Black-bean-salad\"\u003E\u003C\/a\u003E\u003Cspan style=\"font-size: small;\"\u003EBlack bean salad\u003C\/span\u003E\u003C\/h1\u003E\nBlack beans are high in both fiber and protein, which help stabilize \nblood sugar and curb hunger pangs. Fiber can also help lower \ncholesterol. Tomatoes and other veggies add a variety of important \nnutrients as well as fiber.\n Rinse a 15-ounce can of lowest-sodium black beans under running water \nand drain well. Mix the beans in a medium bowl with 1\/2 cup chopped \nfresh tomatoes, 1\/2 cup chopped cucumber or celery, 1\/2 cup chopped \ngreen-bell pepper, and 1\/4 cup peeled, cubed avocado. Stir in 2 \nteaspoons fresh lemon juice, 1 clove minced fresh garlic (or 1\/4 \nteaspoon garlic powder), 1\/8 teaspoon salt, and freshly ground black \npepper to taste. Serving size: 1\/2 cup salad. \u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u0026nbsp;\u003Cimg alt=\" photo snacks-3_400x400_24_zpseqg2lki3.jpg\" border=\"0\" src=\"http:\/\/img.photobucket.com\/albums\/v51\/MarieAlice\/Anything%20goes\/snacks-3_400x400_24_zpseqg2lki3.jpg\" height=\"320\" width=\"320\" \/\u003E\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cb\u003ECrunchy Snacks\u003C\/b\u003E\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nI don't know about you, but I enjoy a bit of a crunch when it comes to snacking.\u0026nbsp; It is possible to still get that satisfaction but in a healthy way.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n- Cut wholemeal French Sticks into thin slices, rub with a peeled and cut garlic cloves on both sides and then spread them out onto a baking sheet.\u0026nbsp;\u0026nbsp; Bake in the oven at 160*C\/325*F\/gas mark 3 for about 20 minutes until crisp and lightly browned.\u0026nbsp; Rub again with a cut garlic cloves and cool on a wire rack before storing in an airtight container.\u0026nbsp; This are good as nibbles or with dips or pate.\u003Cbr \/\u003E\n- Plain or seeded bagels, sliced very thinly and baked in the same way are also very good.\u003Cbr \/\u003E\n- Slice potatoes, or sweet potatoes (skin on) into very thin slices, toss with just a tiny bit of oil and some seasoning and spread out in a single layer on a plate.\u0026nbsp; Pop into the microwave on high for two minutes, flip over and repeat.\u0026nbsp; Continue to do this until they are starting to brown and crisp.\u0026nbsp; Voila really low fat potato crisps!\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cimg alt=\" photo apple-cheddar-cheese-400x400_zps9uwgqnze.jpg\" border=\"0\" src=\"http:\/\/img.photobucket.com\/albums\/v51\/MarieAlice\/Anything%20goes\/apple-cheddar-cheese-400x400_zps9uwgqnze.jpg\" height=\"320\" width=\"320\" \/\u003E\u003Cbr \/\u003E\n\u003Ch1\u003E\n\u003Ca href=\"https:\/\/www.blogger.com\/null\" name=\"TOC-Apples-and-cheese\"\u003E\u003C\/a\u003E\u003Cspan style=\"font-size: small;\"\u003EApples and cheese\u003C\/span\u003E\u003C\/h1\u003E\nFruit is an important part of any diet, even for people with diabetes; it provides fiber and other important nutrients. Portion control\u0026nbsp;is\n important, because fruit is naturally high in sugar. When adding fruit \nto your meal plan, choose fruits lower in natural sugars, such as \nberries, melon, and apples, and always choose smaller whole fruits (or \ncut larger fruits in half). The cheese adds protein to help stabilize blood sugar\u003Cu\u003E\n\u003C\/u\u003E and curb hunger pangs, and provides calcium for strong bones. Cut and \ncore 1 small apple into 4 wedges. Cut 1 slice of reduced-fat Cheddar \ncheese into 4 pieces and place on apple wedges. Serving size: 1 apple \nwedge and 1\/4 slice cheese. \u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cimg alt=\" photo Popcorn-boom-Is-there-room-for-growth-competition_zpsxs0jut3a.jpg\" border=\"0\" src=\"http:\/\/img.photobucket.com\/albums\/v51\/MarieAlice\/Anything%20goes\/Popcorn-boom-Is-there-room-for-growth-competition_zpsxs0jut3a.jpg\" height=\"276\" width=\"400\" \/\u003E\u003Cbr \/\u003E\n\u003Ch1\u003E\n\u003Ca href=\"https:\/\/www.blogger.com\/null\" name=\"TOC-Homemade-popcorn\"\u003E\u003C\/a\u003E\u003Cspan style=\"font-size: small;\"\u003EHomemade popcorn\u003C\/span\u003E\u003C\/h1\u003E\nPopcorn is high in fiber, and when made from scratch is an \nall-natural food without additives and artificial flavorings. Pour 1 \ntablespoon of mild-flavored oil such as canola into a heavy-bottomed \nmedium-large pot. Cover the bottom of the pot with 1\/2 cup of popcorn \nkernels spread in a thin layer. (If the kernels are too crowded, not all\n of them will pop.) Cover the pot and heat on medium, shaking the pot \nevery minute or so until all of the kernels have popped. Take care not \nto cook too long, which could scorch the popped kernels. Sprinkle the \npopcorn with any of the following: 1\/4 teaspoon salt, 1\/4 teaspoon \ngarlic powder, 1\/4 teaspoon allspice, or 1 tablespoon grated Parmesan \ncheese. Serving size: 1 cup. \u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cimg alt=\" photo cracker-grapes-400x400_zps56sfayyo.jpg\" border=\"0\" src=\"http:\/\/img.photobucket.com\/albums\/v51\/MarieAlice\/Anything%20goes\/cracker-grapes-400x400_zps56sfayyo.jpg\" height=\"320\" width=\"320\" \/\u003E\u003Cbr \/\u003E\n\u003Ch1\u003E\n\u003Ca href=\"https:\/\/www.blogger.com\/null\" name=\"TOC-Whole-grain-crackers-grapes-and-cottage-cheese\"\u003E\u003C\/a\u003E\u003Cspan style=\"font-size: small;\"\u003EWhole-grain crackers, grapes, and cottage cheese\u003C\/span\u003E\u003C\/h1\u003E\nNutrient-rich whole grains like cracked wheat, whole wheat, rye, and quinoa can lower blood sugar and cholesterol.\n The cottage cheese adds protein to stabilize blood sugar, curb hunger \npangs, and provide calcium for strong bones. Buy your favorite \nwhole-grain crackers, and make sure that the first ingredient is \nwhole-wheat flour or another whole grain, such as rye. (Even if the \ningredient list says \"wheat flour,\" it is not a whole-grain food unless \nit specifies \"whole-wheat flour.\") Arrange on a small plate 2 crackers, \n1\/4 cup nonfat cottage cheese, and 1\/4 cup grapes. Serving size: 2 \ncrackers, 1\/4 cup cottage cheese, and 1\/4 cup grapes. \u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u0026nbsp;\u003Cimg alt=\" photo 090111-celery-vlg-7p.grid-4x2_zpscr1wqhjr.jpg\" border=\"0\" src=\"http:\/\/img.photobucket.com\/albums\/v51\/MarieAlice\/Anything%20goes\/090111-celery-vlg-7p.grid-4x2_zpscr1wqhjr.jpg\" \/\u003E\u0026nbsp;\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nWhen all else fails, don't forget the old faithful . . .\u0026nbsp; a stick of celery spread with some no sugar peanut butter.\u0026nbsp; And if you really want to go retro sprinkle it with a few sultanas.\u0026nbsp;\u0026nbsp; Ants on a log!\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nJust remember, however healthy your snacks are . . .\u0026nbsp; 100 calories or less\u0026nbsp; is the rule and no more than perhaps two a day.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nHope this helps!"},"link":[{"rel":"replies","type":"application/atom+xml","href":"https:\/\/www.theenglishkitchen.co\/feeds\/3028917425873161264\/comments\/default","title":"Post Comments"},{"rel":"replies","type":"text/html","href":"https:\/\/www.theenglishkitchen.co\/2015\/10\/snacking-with-diabetes.html#comment-form","title":"10 Comments"},{"rel":"edit","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/7100882347408067241\/posts\/default\/3028917425873161264"},{"rel":"self","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/7100882347408067241\/posts\/default\/3028917425873161264"},{"rel":"alternate","type":"text/html","href":"https:\/\/www.theenglishkitchen.co\/2015\/10\/snacking-with-diabetes.html","title":"Snacking with Diabetes"}],"author":[{"name":{"$t":"Marie Rayner"},"uri":{"$t":"http:\/\/www.blogger.com\/profile\/00407913432222377267"},"email":{"$t":"noreply@blogger.com"},"gd$image":{"rel":"http://schemas.google.com/g/2005#thumbnail","width":"32","height":"32","src":"\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEhzMjK9JXF9J07LjT7q87CzFr7lfbY_b46M6Ckbl4uoouXZe8fbXl8jvYZLZFb_ifxpDJ6VrklMQnta28K-9eJR25vccys5WempX6-vlNwIc3v8H5_Mg12SYfbzVf0Ucg\/s220\/profile+pic.jpg"}}],"thr$total":{"$t":"10"}},{"id":{"$t":"tag:blogger.com,1999:blog-7100882347408067241.post-5215251515851154108"},"published":{"$t":"2015-09-23T04:00:00.000+01:00"},"updated":{"$t":"2015-10-22T17:12:29.196+01:00"},"category":[{"scheme":"http://www.blogger.com/atom/ns#","term":"Controlling Diabetes"}],"title":{"type":"text","$t":"Keeping it Real in The English Kitchen, my first Lesson in Controlling Diabetes"},"content":{"type":"html","$t":"\u003Cimg alt=\" photo d4fa1a7957b45f0d9f702603d5b81233_zps9585bad7.jpg\" border=\"0\" src=\"http:\/\/img.photobucket.com\/albums\/v51\/MarieAlice\/Cooking%20Art\/d4fa1a7957b45f0d9f702603d5b81233_zps9585bad7.jpg\" \/\u003E \u003Cbr \/\u003E\n\u003Cbr \/\u003E\nHello everyone. \u0026nbsp; Last Friday I was diagnosed as having Type 2 Diabetes. \u0026nbsp; I don't know how someone goes from being normal to Type 2 overnight, but that's what happened. \u0026nbsp; I only know that I had not been feeling really well for a long time.\u0026nbsp; I was very tired and experiencing blurred vision from time to time.\u0026nbsp; In the Spring, I experienced an \u003Ca href=\"https:\/\/en.wikipedia.org\/wiki\/Posterior_vitreous_detachment\" target=\"_blank\"\u003E\u003Cb\u003EPosterior Vitreous Detachment\u003C\/b\u003E\u003C\/a\u003E, or PVD\u003Cb\u003E,\u003C\/b\u003E in my left eye, which was somewhat worriesome.\u0026nbsp; When I had the first scan of back of my eye,\u0026nbsp; the Opthamologist told me that there were signs that I had experienced an aneurism at the back of my eye,\u0026nbsp; and that an artery was blocked had probably been so for some time as it was all white.\u0026nbsp; But then, magically . . .\u0026nbsp; when I went back a few months later for\u0026nbsp; a re-test, it had fixed itself.\u0026nbsp;\u0026nbsp; Still worriesome, but not as bad I suppose.\u0026nbsp; I was also experiencing periods of giddiness or feeling faint if I went overlong without eating, etc.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nIn any case, I didn't exhibit any of the usual symptoms . . .\u0026nbsp; excessive thirst, frequent loo breaks,\u0026nbsp; acidic fruity breath, and I definitely had not suffered from weight loss!\u0026nbsp; (More's the pity!)\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nWhen I went for my yearly check up a few weeks ago and had fasting blood tests done I was completely shocked to find out that (after two conclusive tests) I am now a Type 2 Diabetic.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nAlso known as non-insulin dependent diabetes melitus (NIDDM), this is\u0026nbsp; more common than Type 1.\u0026nbsp;\u0026nbsp; Being overweithg is a risk factor for developing this type of Diabetes, along with poor diet and lack of exercise.\u0026nbsp; Heredity is also a factor.\u0026nbsp;\u0026nbsp; (My father is diabetic as is my middle son, but I did not know until last Friday that, almost \u003Ci\u003Eall \u003C\/i\u003Eof my father's siblings are also diabetic and some of my cousins as well.\u0026nbsp; Knowledge is key.\u0026nbsp; I wish I had known this sooner.)\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nWith this type of diabetes, insulin production is reduced (not ceased), so the rise in blood glucose levels is more gradual.\u0026nbsp; Some insulin is being released, but not enough to process sufficient glucose for the system to function normally.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nThe bad news . . .\u0026nbsp; I will \u003Ci\u003Ealways \u003C\/i\u003Ehave it.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nThe good news\u0026nbsp; . . .\u0026nbsp; with a \u003Cb\u003Echange\u003C\/b\u003E in diet and exercise it \u003Ci\u003Ecan\u003C\/i\u003E be managed.\u0026nbsp; I have also been put on a low dose (to start and hopefully stay with) of metformin, one 500mg pill a day.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cimg alt=\" photo 423780b9618d81b2104c8929954fef7c_zps91aa080f.jpg\" border=\"0\" src=\"http:\/\/img.photobucket.com\/albums\/v51\/MarieAlice\/Cooking%20Art\/423780b9618d81b2104c8929954fef7c_zps91aa080f.jpg\" \/\u003E \u003Cbr \/\u003E\n\u003Cbr \/\u003E\nI confess . . .\u0026nbsp; after the diagnosis and talk with the nurse, when I got back to the car, I cried a little bit. \u0026nbsp; I love food and I love to cook.\u0026nbsp; I also love to eat, which is probably what got me into this mess!\u0026nbsp; Too many treats!!\u0026nbsp; My life changed in an instant.\u0026nbsp; I am only 60 years old, which to you youngsters might seem pretty old, but I conceivably should have another 20 or so years of life left in me, maybe more . . .\u0026nbsp; and I want them to be the best and the healthiest they can be.\u0026nbsp; Obviously something has to change, and with that in mind I will be changing the focus of The English Kitchen to healthier food and options in the future.\u0026nbsp;\u0026nbsp; Diabetic friendly options.\u0026nbsp; Along the way I will be learning and I am hoping that you will all come along on the journey with me.\u0026nbsp; The old recipes will still be here, and of course there \u003Cb\u003Ewill\u003C\/b\u003E be the\u003Ci\u003E occasional\u003C\/i\u003E treats.\u0026nbsp; What would life be worth, if not for the occasional treat!!! For the most part, however,\u0026nbsp; we are getting down and dirty with healthy eating here from here on!\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nIt's going to be fun actually, as I am going to be trying to revamp my old favourites into something I \u003Ci\u003Ecan\u003C\/i\u003E eat, coming up with new favourites and hopefully getting healthier along the way.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nI haven't cooked anything new in the house since I got the diagnosis as I have been trying hard to figure out what I should be eating and what I shouldn't.\u0026nbsp; But you can look for some new things soon.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nIn the meantime, here is what I have learned thus far!\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u0026nbsp;\u003Cimg alt=\" photo DSCN3276_zpservucxu4.jpg\" border=\"0\" src=\"http:\/\/img.photobucket.com\/albums\/v51\/MarieAlice\/A%20A%20NEW%20English%20Kitchen%20Food%20Photos\/DSCN3276_zpservucxu4.jpg\" height=\"381\" width=\"400\" \/\u003E\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nThis is my dinner plate from last night.\u0026nbsp; This is a 9 inch plate.\u0026nbsp; For portion control this is what is recommended and actually what I have been using all along.\u0026nbsp;\u0026nbsp; They recommend that you use a 9 inch plate, and a 1 cup glass (225ml) for milk, a 1\/2 cup dish for fruit or desserts (125g approx.) and a 1 cup bowl for cereal or soup. (225ml)\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nIf you look at my plate, you can see it is roughly divided this way . . .\u0026nbsp; one whole half of the plate is non starchy vegetables ( green beans, broccoli and cauliflower) , then in the top right hand quarter of the plate, I have something starchy (a kid sized baked potato with a dollop of plain yogurt on top, instead of sour cream.)\u0026nbsp; You could also have a whole grain rice or pasta or some other whole grain starch.\u0026nbsp; Corn, peas and beans also count as a starchy food.\u0026nbsp; Beans are also protein. (Fibre is important). The lower right hand quarter is reserved for protein.\u0026nbsp;\u0026nbsp; I have a half of a pork cutlet, which is protein. (DON'T look at the breading!\u0026nbsp; It's all I had until I went shopping and I \u003Ci\u003Ehad \u003C\/i\u003Eto eat!\u0026nbsp; I could have eaten a whole one, but only ate a half, so it's not so bad as it could have been.)\u0026nbsp; Ideally you should choose lean meat.\u0026nbsp;\u0026nbsp; I was told by the nurse to eat red meats sparingly, so the wisest choices would be chicken or fish.\u0026nbsp; Tofu, eggs, cheese and nuts also count as proteins.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nIn addition to the full plate, I could enjoy a cup of fat free milk or light yogurt (plain) and a small piece of fruit or 1\/2 cup (125g) canned (in juice) fruit on the side.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\nKeeping to low fat choices, a meal with these sides and each of the three plate components totals 55 to 60 grams of carbohydrate and approximately 350 to 400 calories, just so long as you don't pile the food up to make up for the smaller sized plate.\u0026nbsp; No more than about the thickness of your index finger should do the trick! Non-starchy vegetables should be the tallest section.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cimg alt=\" photo a91fbc083d970e2bb6a786da5e8f60cb_zps84decf55.jpg\" border=\"0\" src=\"http:\/\/img.photobucket.com\/albums\/v51\/MarieAlice\/Cooking%20Art\/a91fbc083d970e2bb6a786da5e8f60cb_zps84decf55.jpg\" height=\"400\" width=\"255\" \/\u003E \u003Cbr \/\u003E\n\u003Cbr \/\u003E\nDon't panic.\u0026nbsp; Eating to control your diabetes doesn't have to be boring. \u0026nbsp; You can use the same plate method with mixed dishes such as casseroles, pizza, tacos and sandwiches too.\u0026nbsp; You just need to think in terms of the ingredients separately, which isn't such a stretch really.\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cul\u003E\n\u003Cli\u003EA salad with grilled chicken and croutons, could easily cover every section of the plate:\u0026nbsp; greens, carrots, and tomatoes for the non starchy vegetables, Chicken for the protein, and croutons\/pasta\/rice\/etc. for the starch or grain.\u0026nbsp;\u003C\/li\u003E\n\u003Cli\u003EIn casseroles, you can assemble them in layers first, so that you can see how much protein versus vegetables and starches you are getting.\u0026nbsp; So if you layer the casserole with 1\/2 non starchy veg, 1\/4 protein and 1\/4 starch, you should be okay.\u0026nbsp; And a low fat milky sauce, etc. could be counted as one of the extras, so long as you keep the proportions right, ie.\u0026nbsp; for four servings, only 2 cups of sauce would be ideal.\u003C\/li\u003E\n\u003C\/ul\u003E\nAnyways, I think that is enough to digest for today and hopefully you have learned something along with me. \u0026nbsp; I'll be back tomorrow,\u0026nbsp; ideally, with a new recipe!\u0026nbsp; I do hope you will all come along on the journey with me.\u0026nbsp; I promise you it will be as delicious a journey as I can make it! \u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cbr \/\u003E\n\u003Cbr \/\u003E"},"link":[{"rel":"replies","type":"application/atom+xml","href":"https:\/\/www.theenglishkitchen.co\/feeds\/5215251515851154108\/comments\/default","title":"Post Comments"},{"rel":"replies","type":"text/html","href":"https:\/\/www.theenglishkitchen.co\/2015\/09\/keeping-it-real-in-english-kitchen-my.html#comment-form","title":"64 Comments"},{"rel":"edit","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/7100882347408067241\/posts\/default\/5215251515851154108"},{"rel":"self","type":"application/atom+xml","href":"https:\/\/www.blogger.com\/feeds\/7100882347408067241\/posts\/default\/5215251515851154108"},{"rel":"alternate","type":"text/html","href":"https:\/\/www.theenglishkitchen.co\/2015\/09\/keeping-it-real-in-english-kitchen-my.html","title":"Keeping it Real in The English Kitchen, my first Lesson in Controlling Diabetes"}],"author":[{"name":{"$t":"Marie Rayner"},"uri":{"$t":"http:\/\/www.blogger.com\/profile\/00407913432222377267"},"email":{"$t":"noreply@blogger.com"},"gd$image":{"rel":"http://schemas.google.com/g/2005#thumbnail","width":"32","height":"32","src":"\/\/blogger.googleusercontent.com\/img\/b\/R29vZ2xl\/AVvXsEhzMjK9JXF9J07LjT7q87CzFr7lfbY_b46M6Ckbl4uoouXZe8fbXl8jvYZLZFb_ifxpDJ6VrklMQnta28K-9eJR25vccys5WempX6-vlNwIc3v8H5_Mg12SYfbzVf0Ucg\/s220\/profile+pic.jpg"}}],"thr$total":{"$t":"64"}}]}});