Inspiration And Expert Advice: Expert Columns

8. Peanut Butter. Peanut butter is high in calories and fat, but it is the unsaturated fat that is good for heart health. Peanut butter is inexpensive, low in carbs, and can really help fill you up. If you are looking to lose weight, go easy on portion size as the calories can add up quickly. Try spreading peanut butter on a slice of whole-wheat bread or English muffin for breakfast or on whole-wheat crackers, apples, or celery for a snack.
9. Plain Yogurt. Plain yogurt in a large tub is less expensive than the individual containers. Don’t just think of yogurt for breakfast -- it can make a great snack with some toasted almonds and sugar-free jelly mixed in, it can be added to tuna, chicken, or pasta salads to add creaminess or it can be part of a fruit smoothie dessert.
10. Oatmeal. Most everyone knows that oatmeal is a healthy breakfast choice, but oatmeal can be used in a variety of ways. It can be added to dishes such as meatloaf or burgers or in most other recipes that call for bread crumbs. Oatmeal isn’t low carb but it’s higher in fiber than breadcrumbs and quite inexpensive as well. You can also substitute one-half cup oatmeal for the same amount of white flour in most baking recipes.

Try this low carb, low cost recipe!

Grilled Tomatoes
4 medium tomatoes, sliced into ½-inch thick slices
1 tablespoon olive oil
½ teaspoon salt
¼ teaspoon ground black pepper
¼ teaspoon cayenne pepper

1. Prepare an indoor or outdoor grill. Brush each side of each tomato slice lightly with olive oil.
2. Sprinkle salt, pepper and cayenne pepper on one side of each slice.
3. Grill tomatoes over medium heat for 2 minutes on each side.

Serving Size: 1 tomato
Makes: 4 servings
62 calories, 4g total fat, 0g saturated fat, 304mg sodium, 7g total carbohydrate, 2g dietary fiber, 0mg cholesterol, 1g protein

Copyright © American Diabetes Association from Healthy Calendar Diabetic Cooking. Reprinted with permission from The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://store.diabetes.org/.


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