Saturday, 25 May 2013

Chicken Easy

Here's an easy way to bring back that yesterday, cooked-all-day-taste in a lot less time, with a lot less work, but with all the same goodness.
Serves: 4
Cooking Time: 2 hr 15 min
What You'll Need:
  • 1 chicken (4 to 4 pounds), cut into 8 pieces
  • 1 (10-3/4 ounce) can cream of chicken soup
  • 1 tablespoon prepared mustard
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon onion powder
  • 1/2 cup water
What To Do:
  1. Place chicken pieces in a large pot.
  2. In a medium-sized bowl, combine soup, mustard, pepper, onion powder, and water; mix well. Pour soup mixture over chicken.
  3. Bring to a very slow boil; cover, reduce heat and simmer 2 hours, stirring occasionally, until chicken is tender and no pink remains. Serve hot.
Serve over hot cooked rice, noodles, pasta, or with bread for dunking. For a different taste treat, try 1/2 teaspoon of either dillweed, caraway seed, dried tarragon, or oregano. Fresh celery or carrot chunks are a nice addition, too.

Sunday, 12 May 2013

New Look Newsletter

A brand new look Recipe Newsletter so go now and subscribe at
Now in its fourth year.

Southern Sweet Iced Tea Speciality (Specialty - USA)
Try the following or just go to McDonalds, far easier.

12 cups cold water
15 cups boiling water
3 1/2 cups sugar
1/4 tablespoon baking soda
4 family-size tea bags


1 Gather supplies for tea.
2 Realize that you are missing a measuring cup, and your pitcher is broken.
3 Find replacement tools (coffee pot works great for measuring cup, and glass beer jugs for pitchers, and an automotive funnel to compensate for lack of a pitcher with a wide opening).
4 Carefully measure 2 cups water using coffee pot, bring to a boil.
5 Prepare 2 cups of sugar, funnel into large beer jug.
6 Pour boiling water into coffee pot, realize you are now down to 1 cup of water-oh yea, vapor-- ooops.
7 Fill pot back up, bring to a boil again.
8 Carefully pour boiling water into coffee pot till you hit the 2 cup mark.
9 Add in Two"family size tea bags" and a pinch of baking soda, place lid on coffee pot, place beer jug on top to cover most of the holes.
10 After 15 minutes, remove tea bags, do not squeeze into pot, discard.
11 Use funnel to add lukewarm teawater to sugar mix, ponder how bad of an idea it is to try to dissolve 2 cups of sugar into 2 cups of warm water.
12 Cap beer jug, shake furiously, realize it is only halfway dissolved, fret.
13 Pour mixture back into the coffee pot, stir vigorously.
14 Decide the lukewarm water is what is killing you, place pot onto the coffee machine, turn on to heat water.
15 Remove occasionally to check water warmth, stir often.
16 Pour concentrated mixture into funnel aimed into another beer jug, with 6 cups of cold water.
17 Cap, and shake well.
18 Serve over ice.
19 Cough due to sever sugar content, resolve to make the next batch better.
20 Add water to put, bring to a boil.
21 Measure 1 1/2 cups of sugar, and pour into ceramic beer stein.
22 When water is boiling use coffee pot to measure two cups.
23 Gently pour into beer stein, stir vigorously till sugar is dissolved, do a small victory dance.
24 Add a pinch of baking soda, and two family sized tea bags.
25 Use a lid from a small pot, place upside down onto the stein to allow mixture to steep.
26 After allowing to steep for 15 minutes, use funnel to pour into beer jug#2, with 6 cups of cold water.
27 Cap, shake well, serve over ice.
28 Loudly proclaim victory over the tea, and decide that next round, you might just go for 1 1/4 cups of sugar.

Sunday, 28 April 2013

Chicken Kebabs

Just the right thing for these warm sultry, balmy summer evenings, well the Kebabs will be good anyway

Chicken Kebabs

Calories 192; Total Fat 6g; Carbohydrates 3g

Marinating these chicken kebabs all day or overnight in a simple blend of yogurt and lemon juice makes them succulent and juicy, but the active cooking time is only about half an hour, so they're a great quick dinner. Brightly coloured turmeric is a potent antioxidant and a traditional Ayurvedic remedy for allergies. For a nutritious side, thread small pickling onions, red-pepper chunks, and mushrooms on a skewer and brush with olive oil to grill alongside the chicken. Then toss some halved, pitted fresh peaches on the grill for dessert.

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
  • 192 Calories (10%)
  • 6g Total fat (10%)
  • 2g Saturated Fat (9%)
  • 125mg Cholesterol (42%)
  • 134mg Sodium (6%)
  • 3g Carbohydrate (1%)
  • 0g Fiber (0%)
  • 30g Protein (60%)

Saturday, 27 April 2013

Welcome to new members

Welcome to Garth's Recipe Newsletter, The Newsletter comes out every month on or around the 1st and has been published for the last 4 years. It is packed with recipes, food tips, articles on wine, herbs and spices and often restaurant reviews from around the world and a monthly quiz plus lots more.

Most importantly it is FREE, so go ahead subscribe at
Also if you would like it I would be quite happy to send you the last 3 editions for you to get an idea of what it is. It is just meant for fun and simple reading and I invite your comments, although not too rude I hope.

Try some of the recipes and let me know what you think of them.

Here is a nice simple recipe to get you going and it is fat free so Good and Healthy

Fat Free Stuffed Tomatoes

Yield: 4 servings

      8                 tomatoes

    200 gms        red lentils or similar.

      1                 onion (cut in thin strips)

      1                 carrot (diced)

      1                 celery stick (diced)

      1                 cube of vegetable flavour

      1 pinch        ground Cummin

     3 tbsp         broth or balsamic vinegar or wine, etc for "sauteeing"

      3 tbsp         bread crumbs

      1 sprig        fresh coriander or substitute

      1 pinch       Salt/pepper (to taste/optional)

Boil lentils (salt to taste). Put vegetable cube in and boil for 15   minutes. At the same time, saute the onion. When brown add carrot, celery and cook by moving the mix with a spoon (I use a wooden spoon). Add red lentils, bread crumbs and incorporate with vegetables. At this point is a good idea to test for taste with salt, pepper and cummin. At the end, add coriander, mix and put aside.


Cut the top of tomatoes and remove core, ( I save it to use as a sandwich   spread), drain juice and fill them with stuffing. Bake for 45 min on Low.

Bon apetit!!!

Thursday, 30 December 2010

The Festive Season is Almost Over

Well, I guess I have got behind with all the things that I needed to do over Christmas and the blog was pushed to the bottom of my list. I know that as a Diabetic things tend to lapse at this time of year and cheating becomes a byword. Well cheating may be OK just a little as long as we all remember that we need to remain focused on our problem. Getting focused again is very important and I cannot stress its importance enough. Back to a little discipline, so here we go.

Foods and Their Glycemic Index (GI)
Try to choose foods with a GI of 55 or less. These include whole grain foods, fruits and
vegetables. Hint: Try to eat as “close to the farm” as possible; the less processed is best!
A. Low GI Foods (55 or less) Choose Most Often
B. Medium GI Foods (56-69) Choose Occasionally
C. High GI Foods (70+) Choose Less Often
Whole grain breads
Oatmeal (slow cook oats)
All-Bran cereal
Converted or Parboiled rice
Brown rice
Pumpernickel bread
Al dente (firm) pasta
All beans, peas and lentils
Apple, orange, tomato juice
Sweet potato
Carrots, broccoli, cauliflower
Apples, peaches, pears
Grapefruits, oranges
Sweet corn
Dark leafy vegetables
Marmalade, jams – small amount
Skim or 1% milk
Low fat, yogurt
Soy beverage
Basmati rice
Shredded wheat cereal
Pita bread
Rye bread
High fiber crackers
Baked snack foods (not fried)
White bread
Whole wheat pretzels
Fruit cocktails
New potatoes
Cranberry juice
Ice cream – vanilla or low sugar
Instant mashed potatoes
Baked white potatoes, red potatoes
Instant rice
Corn Flakes
Rice Crispies
Refined cereals
Soda crackers, rice crackers
French fries
Digestive cookies, graham crackers
Dried dates, figs
Fruit bars
Sports drinks
Sweetened soft drinks
High protein foods (ie. meat, poultry, fish, eggs, peanut butter, nuts) have a low GI; choose
low fat/lean protein foods.
It is our recommendation that you eat more whole grain products, vegetables and fruit, and
less fat, salt, alcohol, and caffeine. The Guidelines encourage the choice of lower fat dairy
foods, leaner meat, and foods prepared with little or no added fat.
Sugar and Refined Foods – 1 teaspoon = 5g sugar
• The more sugar you eat, the higher your blood sugar will be! Always read food labels
• Limit sugars within your diet! These include sweets, candy, sugar, jam, honey, syrup,
regular soft drinks and sweetened fruit drinks.
• Avoid foods that contain a lot of sugar such as cakes, pies, cookies and many prepackaged
• Avoid adding sugar during cooking.
• Avoid refined (“white”) foods such as white sugar, white flour, white bread, pastries etc.
These have a high glycemic index and will cause your blood sugar levels to spike.
The sugar content on the food label should be less than 10 grams per serving. When
reading “carbohydrates” on the food label, remember that whole grains are best. Always
see the fibre content, which should be subtracted from the total “carbs” as fibre is not
General Healthier Eating Guidelines (To Avoid Complications With Diabetes)
• Your breakfast plate should be 1/3 fruit, 1/3 starchy fibre foods (multigrain bread and
cereal products) and 1/3 protein (nuts, eggs, tofu, beans, lentils, low-fat dairy products).
Your lunch and dinner plates should be 1/2 vegetables, 1/4 starchy fibre foods and 1/4
• Choose whole grains, such as whole wheat pasta, whole wheat bread and brown rice to
increase fibre intake. Most of these are low in fat.
•Choose only lean meat and poultry. Remove skin and trim fat before cooking. Your meat
portion should be about the size of a deck of cards (50-100g or 2-4oz).
•See the milk fat (MF) of all dairy products. Use skim or 1% milk products and low-fat
cheese (less than 20% MF), or choose fortified soy products.
•Reduce your total fat intake (less than 25%-35% of your daily calories). To achieve this,
always try to choose low fat foods and avoid fried foods. Read labels!
•Limit saturated and trans fats to less than 10% of your daily calories. Try to always
choose unsaturated fats such as olive and canola oils and non-hydrogenated margarine
(in moderation). Saturated and trans fats raise blood cholesterol levels, while unsaturated
fats lower blood cholesterol. Saturated fats are solid at room temperature and are usually
of animal origin. They are found in meats, whole milk, dairy products, butter and hard
margarines. Trans fats are found in baked and pre-packaged foods. Hydrogenation is a
process that changes liquid vegetable oil into a solid fat such as hard margarine. The
hydrogenation process changes some of the good fats into cholesterol-raising saturated
and trans fats. (People with diabetes are at a greater risk of developing or have already
high levels of fats in their heart and blood vessels.)
•Omega-3 fatty acids are found in cold water fish such as herring, mackerel, salmon, trout,
sardines and tuna, and in flaxseeds (2 tbsp per day, freshly ground). Three to four
servings of fish per week is recommended as part of a healthy, balanced diet. Omegaenriched
foods are also available in supermarkets such as omega-3 eggs and omega-3
enriched dairy products.
•Omega-3 supplements: always look for the active ingredients DHA and EPA.
Recommendations are 600-900mg/day. Always check with your doctor or registered
dietitian before taking any supplements.
Food Labels
• Read food labels carefully. Try to reduce your fat intake and your sugar intake.
• Remember that labels list ingredients in descending order by weight.
• Avoid products listing enriched wheat (white) flour, sugar, glucose, fructose or any other
form of sugar as one of the first 3 ingredients.
• Increase fibre in your diet by eating more whole grain foods, vegetables, fruits and
legumes. These foods also contain vitamins, minerals and antioxidants and have a lower
glycemic index. Low glycemic index foods will help to keep your blood sugar levels in the
target range. They will also make you feel fuller faster and longer and will help to lower
cholesterol levels.
Salt – Tips to reduce salt (“Sodium”) in your diet
High blood pressure may also be present with your diabetes. Limiting how much salt you
eat can help keep your blood pressure low.
• Decrease the amount of salt you add during cooking and reduce salt in recipes.
• Before adding salt at the table, taste first.
•Try seasoning your food with (salt-free) herbs, spices and garlic. Lemon juice brings out
the natural saltiness of foods.
• Avoid processed foods that are high in salt (sodium chloride) such as canned or
packaged foods and condiments such as mustard.
• Watch for “Na” (sodium) on food labels. Chips, pretzels, and other such snacks are very
high in salt.
• Avoid cured meats such as ham, bacon, bologna and salami.
• Check with your physician before using salt substitutes.
• Limit alcohol to less than 2 drinks per day (1 drink=12 oz beer=1.5 oz liquor=4oz wine)
• Drinking alcohol is not recommended if you:
-have high triglycerides (blood fats)
- have high blood pressure
- have liver problems
- are pregnant or breastfeeding.
• If you choose to drink alcohol, remember:
-to drink with your meal or snack (not on an empty stomach!)
-to drink slowly or dilute with water or diet soda
-that liqueurs, sweet wines and dessert wines have a lot of sugar
-to wear your MedicAlert (Alcohol can cause hypoglycemia/low blood glucose)
Reducing alcohol can promote weight loss and help you lower your blood pressure.

Drink no more than four (4) cups of coffee or caffeine-containing beverages per day.
Supplements – Ask your Doctor or Registered Dietitian before taking
• Heart healthy mixture = 1/3 ground flax, 1/3 oat bran and 1/3 psyllium – take 2 tbsp/day
Food Preparation
• Avoid adding sugar during cooking. Use Splenda (sucralose) instead of sugar if baking or
• Use low-fat and low sugar sauces and marinades.
• Use reduced-fat cooking methods such as barbecuing, broiling, roasting and steaming.
• Avoid frying and deep-fat frying.
• Achieve and maintain a healthy body weight by exercising daily and eating healthy
• Aim to be active for 150 minutes per week. Start with brisk walking for 10 minutes a few
times per day and increase gradually from there. Endurance exercise will help to increase
your heart and lung capacity.
• Also include flexibility exercises (gentle stretching) to keep your muscles and joints
relaxed. Aim for at least 4 stretching sessions per week.
• You can also do strength exercises 2-4 times per week to strengthen muscles and help
your bones.
• Remember to start slowly and consult your physician before engaging in a new exercise
• Also, remember to measure your blood sugar levels before and after exercise.
• Bring some food (a fruit or high fibre breakfast bar) or glucose tablets with you while
exercising in case your blood sugar drops too low. Stop if you feel tired or pain. Keeping
active can lower your blood sugar, lower your blood pressure, help you lose weight, help
you feel better, reduce the amount of medication you need, relieve tension or stress,
improve your heart and lung function and improve your muscle tone! Look at all those
To help reduce your weight:
• Eat smaller portions of foods and remember that your lunch and dinner plate should be
1/4 protein, 1/4 starch (including potatoes) and 1/2 vegetables.
• Eat 3 balanced meals per day (no more than 6 hours apart), and don’t skip meals; snack
with fruit between meals.
• Choose foods lower in FAT and SUGAR; choose LOW GLYCEMIC INDEX foods
whenever possible; avoid “white” foods (white flour and white sugar).
• Aim for a maximum weight loss goal of 1-2 lb (0.5-1 kg) per week.
Choose Low Glycemic Index Foods Whenever Possible!
Whole Grain Products
• Whole and multi grain breads, whole wheat pasta, brown rice
• Low-fat and multigrain crackers
• Low-sugar, whole-grain cereals
• Oatmeal, bran, bulgur, buckwheat
• Low-fat, whole grain baked goods with added bran or oat bran
Vegetables and Fruits – with lots of colour!
• Dark green leafy vegetables
• Eat an abundance fresh/frozen vegetables
• Unsweetened, fresh, frozen or canned fruits
• White breads, croissants, sweet rolls, high-fat white crackers, waffles
• Short-grain and minute rice – white rice
• Sweetened refined cereals
• Commercial muffins, cakes, doughnuts, Danish pastries, high-fat cookies
• Avoid “white” foods (white flour, white sugar)
• Parsnip, pumpkin, white potatoes (high GI)
• Dried fruits and fruits in heavy syrup
• Sweetened fruit juices
Milk/Dairy Products
• Dairy products with less than 1% fat • Milk products higher than 1% fat
• Cheese should be 10-20% MF • Cheese higher than 21% MF and creams
Meat and Alternatives
• Fish (canned in water, fresh, frozen), seafood
• Skinless chicken and turkey
• Lean meats with fat trimmed, wild game
• Lean cold cuts (but watch the salt content)
• Legumes, tofu
• Eggs (up to eight per week)
• Fish with butter or breading
• Fried chicken, poultry with skin, wings
• Fatty marbled meats, ribs, regular ground meats, organ meats
• High fat processed and canned meats: bacon, sausages, pat├ęs, bologna, salami, wieners
Other Foods and Fats
• Olive, canola, soybean, sesame, sunflower oils (3 tsp or less per day)
• Non-hydrogenated soft margarines
• Low-calorie dressings and mayonnaise
• Light peanut butter, nuts (watch salt and calories)
• Unsalted seeds: flax, pumpkin, sunflower
• De-fatted gravy and low-sugar condiments
• Cocoa powder or a small piece of dark chocolate
• Hydrogenated oils, coconut and palm oils
• Shortening, butter, lard, hard margarines
• Peanut butter with palm or hydrogenated fat
• No more than 1/4 cup nuts per day (high calories)
• Heavy gravy, cream sauces, high-sugar condiments
• Chocolate and carob
Sweets (in very small amounts)
• Sugar substitutes and artificial sweeteners, low sugar
• Sugar and regular jams, jellies, syrups, candies, jams/jellies/syrups gelatins, gum, honey
• Sugar-free candies, gelatins, gum
• Regular cakes, pies, cookies
• Low-sugar and high fiber baked goods
• No “white” foods (white flour, white sugar)
• Low-fat and low-sugar frozen dessert
• Regular frozen desserts
Snack Foods
• Popcorn without salt, butter, or hydrogenated oils • Regular popcorn, chips, pretzels,
cheesies, corn chips
• Choose low fat, low sugar snack foods
It is our recommendation that, when choosing carbohydrate-rich foods (or “carbs”), try to
choose foods with a Low GI.
(Examples of carbohydrate-rich foods are starchy foods such as cereals, breads, pasta,
rice, legumes, fruits, sweet vegetables and dairy products. Always choose whole grains
and lots of fibre.)
Blood Sugar Target Ranges
Fasting: First thing in the morning and before each meal as long as no food has been
taken for 3 hours. Range = 4.0-7.0 2 Hour PC: 2 hours after a meal. These will be higher:
Range = close to 10.0
Portions to Live By !
Breakfast Plate Lunch and Dinner Plates
• Your breakfast plate should be 1/3 fruit, • Your lunch and dinner plates should be ½ 1/3
starchy fibre foods and 1/3 protein. vegetables, 1/4 starchy fibre foods and 1/4 protein.
Other Diet Sheets Available:
• Diet for Congestive Heart Failure
• Diet for High Cholesterol
• Diet for Hypertension
• Potassium Replacement Diet
• Weight Management

I hope this gives you all a little to think about and remember these ideas are not just for Diabetics but for the good of general health also.

I would like to take this opportuity of wishing you a very Happy New Year.

To subscribe to Recipe Newsletter which is totally FREE then please go to

Garth Tuxford

Tuesday, 14 December 2010

Good Healthy Food

With Christmas nearly upon us I am very busy preparing my next Recipe Newsletter and the blog will be short for a while. If you would like to Subscribe to the Newsletter then please go to

Just a good recipe to keep your mouthwatering ENJOY

Indian Potato Cakes  (Vegan)
Yield: 1 servings

      3           large potatoes
      1           large onion, chopped
      3           cloves garlic, chopped
      2 slices    bread, crusts removed, Crumbled
      2 tsp       mild curry powder
      1 pinch     salt
      1 can       non-stick spray

Peel potatoes, cut into cubes and boil in water until tender. Mash (may want to add a little water to make mashing them easier).

Water/broth saute onions and garlic.  Add to mashed potatoes. Add bread   crumbs, curry powder and salt.  Cool enough to handle.
Form 10 to 12 four inch diameter patties and brown them in a non-stick pan sprayed with non-stick spray.
You can also add cooked carrots, peas, and any other soft cooked vegetables to the potato mixture before browning them. Serve as is or with some Indian condiments like mango chutney or coriander chutney. These patties are pretty easy to make and really good.

More soon and have a really great day.
Garth Tuxford

Tuesday, 2 November 2010

The Future of Diabetes Treatment

Now here is an interesting item, to some it may be too radical but nonetheless it is quite fascinating.

From an artificial pancreas to stem cell therapy, better diabetes treatments and a possible cure are in the research and development pipeline.

It's estimated that almost 24 million Americans have diabetes, a disease in which your body doesn't use insulin properly or doesn't produce enough of this hormone. Insulin is the substance that converts sugar into the energy needed to power your body. Researchers aren't entirely sure what causes diabetes, although they do know that being overweight, a lack of exercise, and genetic predisposition all contribute to the condition.

Diabetes treatment varies depending on the type and severity of disease, but there is no cure short of a pancreas transplant, which can lead to a variety of serious complications and risks. However, there's a great deal of research under way for a better diabetes treatment or cure. 

Future Diabetes Treatment: Artificial Pancreas
A California-based medical device company, Medtronic, has combined a glucose monitoring system with an insulin delivery pump to create an automatic insulin delivery system for diabetes treatment, one that works like your natural pancreas.
The device, which would be worn externally, monitors your blood glucose level and stops insulin delivery if your blood glucose level becomes too low. One of the most important features is that it protects you from developing type 1 diabetes when they used a gene that prompted liver cells to produce insulin as part of a gene therapy diabetes treatment. The mice responded to the treatment within one week, with blood glucose levels dropping to normal and staying that way for the rest of their lives. 

While the liver cells worked, the scientists discovered that they could only make insulin for about six weeks. However, they also found out that other cells that came from stem cells emerged during the process. These cells were able to make much more insulin. The researchers now believe they can cause normal adult stem cells to become pancreatic cells that would make insulin in the normal way. A great deal of work is needed before this stem cell therapy is ready for humans, but the breakthroughs are encouraging. 

For the next blog I will be moving away from Diabetes but the topic will always be on healthy food.

It is essential to get a good start to the day and there is nothing better than an egg to get you going. We used to have an advert in England which said 'Go to Work on an Egg'

These diabetic egg recipes are perfect for a family breakfast treat and great for a brunch party.

Mini Breakfast Quiches - Diabetic Egg Recipes

Servings: 12

Recipe Ingredients:
4 oz diced green chilies
2 oz diced pimentos, drained
3 cups precooked white rice
2 egg substitute equivalents
1/3 cup skim milk
1/2 tsp cumin
1 dash salt and pepper
1 cup low-fat cheddar cheese Recipe Instructions:

1. Preheat the oven to 400 degrees. In a large mixing bowl, combine the chilies, pimentos, rice, eggs, milk, cumin, salt, pepper and 1/2 cup of the cheese.

2. Spoon mixture evenly into muffin cups and sprinkle with remaining cheese. Bake for 12 to 15 minutes or until set. 
Carefully remove the quiches from the pan, arrange on a platter and serve. 

Exchanges: Starch/Bread Exchange -- 1
Calories -- 88 Calories from Fat -- 16 Total Fat -- 2g Saturated Fat -- 1g Cholesterol -- 7mg Sodium -- 98mg Carbohydrate -- 13g Dietary Fiber -- 0g Sugars -- 1g Protein -- 5g 

Look out for my next blog which will be a slightly different theme and don't forget if you wish to receive my Recipe Newsletter then you can subscribe by going to 

Have a really great day and don't forget to look after yourselves.