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For a Healthier you!! 

Tomato Basil Gnocchi Soup


Buttery Lemon Grilled Fish on Grilled Asparagus

Source: The 4-Ingredient Diabetes Cookbook, 2nd edition. Recipe Credit: Nancy S. Hughes. Photo Credit: Tara Donne Photography.


This quick and easy fish recipe may be the perfect weeknight summer dish. With just a few ingredients, you can have a beautiful, heart healthy, and diabetes-friendly meal on the table in about 15 minutes.

This and other recipes designed to be made from just a few ingredients are from The 4-Ingredient Diabetes Cookbook, 2nd edition, by Nancy S. Hughes. To order directly from the American Diabetes Association, click here.

  • Prep time
    5 min
  • Cook time
    12 min
  • Servings

    4 Servings

  • Serving size
    3 ounces cooked fish; 6–8 asparagus spears; and 1 tablespoon topping

    33 4

    Nutrition Facts

    4 Servings

  • Serving Size

    3 ounces cooked fish; 6–8 asparagus spears; and 1 tablespoon topping

  • Amount per serving Calories 160

  • Total Fat 6g

    • Saturated Fat 1.5g
    • Trans Fat 0g
  • Cholesterol 50mg

  • Sodium 210mg

  • Total Carbohydrate 6g

    • Dietary Fiber 3g
    • Total Sugars 3g
  • Protein 23g

  • Potassium 640mg

  • Phosphorus 270mg

Choices/Exchanges: 1 Nonstarchy vegetable, 3 Protein, 1/2 Fat


Citrus Grilled Shrimp with Spring Greens

A light and easy dish, this grilled shrimp offers a lot of flavors. It can be eaten on its own or with a sid . . . . . .

This Recipe Serves 4Ingredients

Cooking spray

2 clementine oranges, juiced

1 lime, juiced

Dash hot sauce

1 clove garlic, minced

1/4 teaspoon pepper

16 large shrimp, raw

Cooking spray


4 cups spring mix salad

2 clementine oranges, peeled and sectioned


2 clementine oranges, juice

2 tablespoons olive oil


  • In a medium bowl, whisk together orange and lime juice, hot sauce, garlic and pepper. Add shrimp to bowl and place in refrigerator to marinate for 20 minutes.
  • Prepare an indoor or outdoor grill to medium. Spray grill rack with cooking spray.
  • Place shrimp on skewers and grill for 2-3 minutes on each side or until shrimp are done.
  • Serve shrimp on top of spring mix salad with clementine slices.
  • Whisk together dressing ingredients and pour over shrimp and salad.

Dietitian Tip: Combining the citrus and shrimp leads to a light and refreshing dish that is low in carbs, fat and calories, but packed full of flavor!

MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free and this recipe can be made gluten-free.

Choices/Exchanges: 1 Fruit, 1 Lean Protein, 1 Fat


Turkey Chili

1/2 package of ground turkey breast

1 brown onion, diced

2 cloves of garlic

1 15 oz. can of pinto beans

1 15 oz. can kidney beans

1 15 oz. can diced tomatoes

1 15 oz. can tomato sauce

Cumin and chili powder to taste

Add onion, garlic, and turkey breast to soup pot and cook until meat is done. Add the rest of the ingredients and simmer. It tastes even better the next day!

This recipe is not only a sustaining breakfast but makes a quick and easy light brunch or lunch. You could also serve it with a crispy green salad as an evening meal. Choose a grainy bread, pumpernickel bread, sourdough or a stoneground wholemeal bread to accompany the meal.

Preparation time: 10 minutes

Cooking time: 8 Minutes

Serves: 2


4 eggs, at room temperature

80 ml (21/2 fl oz/ 1/3 cup) low fat milk

freshly ground black pepper

1 tablespoon thinly sliced chives

1 tablespoon finely chopped dill

100 g (31/2 oz) smoked salmon, chopped

30 g (1 oz) baby spinach leaves, chopped

2 slices grainy bread


  1. Whisk together the eggs, milk, pepper, chives and dill in a small bowl.
  2. Heat a large non-stick frying pan over medium heat. Add the egg mixture and cook for about 30 seconds, or until the eggs start to set around the edges. Using a wooden spatula, gently fold the eggs over, then repeat the folding process until the eggs are just cooked. The eggs should be quite soft.
  3. Gently stir in the salmon and spinach until the salmon is heated through and the spinach is wilted. Serve the eggs on toasted grainy bread.


One of the most important changes you can make to lower the GI of your diet is to choose a low GI bread. Choose a grainy bread, pumpernickel bread, sourdough or a stoneground wholemeal bread.

Per serve:

1370 kJ (325 Cal), 13 g fat (saturated 3 g), 30 g protein, 21 g carbohydrate, 3 g fibre, 1228 mg sodium

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