The Kale Hype; yeah we know, we know: what can’t kale do?  When it comes to pushing away from diabetes, this ruffle-edged rock star helps your body use insulin efficiently, keeping blood sugar under control.  Leafy greens are nutrient packed while low in calories, adding a strong punch of anti-inflammatories to your system.  Anti-inflammatory consumption relies heavily on dark, colorful produce, beans, oily fish and nuts.  Greens promote insulin sensitivity and may offset chronic low-level inflammation in the body, which might otherwise pave the way toward type 2 diabetes, as well as diabetes complications.
AVOID sautéing Kale in pools of butter or walnut oil, which will negate some of the benefits.  Rather try canola, olive or almond oil instead.

KALE IT UP: Ditch the potato chips for a delicious KALE CHIP recipe instead:  In a large bowl, toss 10 cups of kale leaves (remove the stems, torn into small pieces) with 1 tablespoon olive oil and 1/8 teaspoon salt.  Place on baking sheet in a single layer and bake at 300degrees for 25 minutes or until crispy.  Remove from baking sheet with a metal spatula, toss with 2 tablespoons Parmesan (optional) and serve.

INGREDIENTS:

• 2 1/3 cups low-sodium chicken broth, divided
• 1 cup whole-wheat couscous
• 2 tsp olive oil
• 4 4-oz boneless, skinless mahi mahi fillets
• 1/4 tsp each sea salt and fresh ground black pepper
• 2 cups chopped fresh pineapple
• 1 red bell pepper, diced
• 2 tbsp chopped fresh chives (more…)

ROSEMARY CHICKEN- An amazing recipe to change your chix palette! There are only three ingredients to the marinade – Dijon mustard, maple syrup and vinegar (red wine vinegar or apple cider). It takes one minute to mix up and pour over chicken. I use whole grain Dijon mustard for an extra kick.

Ingredients:

4 boneless, skinless chicken breasts
1/2 cup Dijon mustard
1/4 cup maple syrup
1 tablespoon red wine vinegar
Salt & pepper
Rosemary

Instructions:

Preheat oven to 425 degrees.
In a small bowl, mix together mustard, syrup, and vinegar.
Place chicken breasts into 9×13 greased baking dish. Season with salt & lots of pepper. Pour mustard mixture over chicken. Make sure each breast is coated.
Bake for about 30-40 minutes.
Season with chopped rosemary.

ALMOND GREEN BEANS- With only a handful of ingredients, this bean recipe is a budget-conscious way to healthily satisfy your taste buds. An ideal compliment to the Rosemary Chicken.

Ingredients:

4 cups fresh green beans
2 medium-sized garlic cloves, minced
1/3 cup raw sliced almonds
Juice of 1 lemon
Salt and freshly ground black pepper, to taste
Extra virgin olive oil, for dressing

Instructions (total prep time- 15 min): (more…)

Ingredients:

• 1 large egg

• ½ cup wheat germ

• 1lb chicken breast tenders

• ½ cup Buffalo Wing Sauce

• (Preference go to Buffalo wild wings and get there sauce)

• Non-stick cooking spray (more…)

Ingredients:

• ¼ cup orange juice concentrate
• ¼ cup balsamic vinegar
• 1 ½ tbsp. finely chopped fresh rosemary
• 4 salmon steaks about 6 oz each
• nonstick cooking spray

Directions:

Place first three ingredients in a large zip-tip plastic bag and shake well. Add salmon and refrigerate for 30-60 min. Remove steaks from marinade and pat dry with a paper towel. Discard remaining marinade. Coat a grill with cooking spray and heat on high. Grill steaks, turning once, until no longer translucent in the center. (About four min per side.

Nutrition Facts: (Serves 4): 263 calories, 34 g protein, 9 g carbs, 9 g fat, 0g fiber.

 Side dish: Serve with brown rice and a cup or two of fresh greens. 

Peanut Crusted Thai Chicken

Serves: 2

Total time: 35 minutes

INGREDIENTS:

• 1/3 cup unsalted dry-roasted peanuts
• 1 1/2 tbsp garlic powder
• 1 1/2 tsp ginger, ground
• 1/2 lb boneless, skinless chicken breast
• 1 lime

Instructions:

• Preheat oven to 375 F.
• In a mini food processor, grind peanuts until fine, but not to paste.
• In a small bowl, combine peanuts, garlic powder and ginger.
• Place chicken on a cookie sheet and squeeze juice from lime overtop. Then roll chicken in peanut mixture until well coated.
• Bake chicken in oven for 25 minutes or until no longer pink in center.

Nutrients per serving (4-oz lime chicken): Calories: 360, Total Fat: 16 g, Sat. Fat: 3 g, Carbs: 11 g, Fiber: 3 g, Sugars: 3 g, Protein: 42 g, Sodium: 85 mg, Cholesterol: 95 mg

Ingredients:

• 8 ounce turkey breast slices
• 1/2 cup low-fat ricotta cheese
• Spices of your choice (try salt,
• pepper and Italian seasoning,
• or salt and cayenne pepper)
• 1/4 cup Parmesan cheese
• nonstick cooking spray

Instructions:

Preheat oven to 350°F. Place a large piece of plastic wrap on your counter, lay the turkey slices on it, an inch apart, and top with another piece of plastic wrap. Using your palm, gently flatten each slice until it’s 1/4-1/8-inch thick. In a small bowl, mix ricotta and spices; spread Parmesan onto a large plate. Remove top layer of plastic wrap and divide ricotta mixture among Turkey slices, spooning it onto one end of each piece. Roll turkey slice around cheese mixture, then coat in Parmesan before placing seam side down in a 2 quart glass baking dish coated with nonstick cooking spray. Bake for 30 to 35 minutes or until meat is cooked through.

Nutrition facts serves one:

352 cal, 60 g protein, 8 g carbs, 5.5 g fat

Side dish: spinach sautéed in a little olive oil makes a perfect side

 Ingredients: 

• 25 jumbo shrimp, shells removed
• Approx 25 fresh pineapple cubes
• 2 tbsp liquid coconut oil
• 2 tbsp shredded coconut

Equipment:

• Skewers
• Grill or grill pan

Instructions:

1. Slide the shrimp onto skewers, placing a pineapple cube between each one.
2. Brush the shrimp with coconut oil and sprinkle with shredded coconut.
3. Place on a grill over high heat for 5 minutes, turning once

Pineapple contains bromelain, a natural anti-inflammatory that can help you recover from workouts.

 Calories: 165 Protein: 20g Fat: 5g Carbs: 10g

Ingredients:

• (2) 6ounce skinless chicken breast
• 9 ounce dried macaroni noodles,
• Pre workout or any other time use whole wheat or brown rice
• Post work out use white noodles.
• 3 ounce reduced fat sharp cheddar cheese 
• 3 ounces reduced fat Monterey Jack cheese 
• 1 1/2 ounce American cheese 
• 1 1/2 ounce reduced fat mozzarella cheese 
• 1 cup fat-free milk 
• 1 teaspoon white pepper

(more…)

Mexican food is high in calories and fat, but these enchiladas aren’t. Enjoy this lighter, leaner and more nutritious version of the classic favorite.

Serves 8

Ingredients:

• 1 cup frozen chopped onion
• 1/2 cup frozen chopped green bell peppers
• 1 tablespoon canola oil
• 4 ounce fat-free chicken broth
• 1 cup grated zucchini (about one small zucchini)
• 2 cups shredded, cooked skinless chicken breast
• 2 tablespoon chopped cilantro
• 3 ounce canned chopped green chili peppers
• 1 teaspoon garlic powder
• 1 1/2 cups grated reduced fat Monterey jack cheese, divided
• 15 ounce can red enchilada sauce divided
• 8 small corn tortillas
• 2 teaspoon sliced black olives optional
• 1/2 cup light sour cream optional
• nonstick cooking spray

Direction:
Preheat oven to three 350°F over medium high heat, sauté onion and bell peppers in canola oil and chicken broth for about five minutes. Add zucchini and sauté for about three minutes or until just cooked. Remove from heat and pour off any excess liquid.

In a large bowl, combine chicken and vegetable mixture. Add cilantro green chili pepper and garlic powder. Mix thoroughly stir in 1 cup of grated cheese.

Layer about 1/2 cup of enchilada sauce on the bottom of an 11 x 17 in shallow baking dish coated with nonstick cooking spray. Pour remaining enchilada sauce into a large bowl.

Dip a tortilla into the bowl of enchilada sauce until it’s completely coated on one side. Then fill with two large spoonfuls of the chicken vegetable cheese mixture. Roll the tortilla into a tube and place in baking dish, seam side down. Continue dipping and filling tortillas, and place each tortilla in a baking dish so they touch.

Top enchiladas with remaining sauce and cheese. Cover baking dish loosely with foil and bake talk 12-15 minutes. Remove foil and bake 10 minutes more. To Serve, garnish with olives and light sour cream if desired

Nutrition facts per Enchilada 
254 cal 21.7 g protein 19.7 g carbs 9.8 g fat