Gourmet Soup-In-A-Jar

Inspiration

I wanted a healthy home made soup for busy, lazy, opportunistic people who live for nutritional food. The Soup-In-A-Jar! was my answer. No more chopping vegetables and preparing all the ingredients for a great soup.

Here are some of my favourite jar soups, I would like to share with you and a dozen mason jars.

🧄 My garlic soup was inspired by a successful garlic farmer–> 30 Garlic Clove Soup. I needed fresh grilled garlic for this masterpiece. How do I put this magic in a jar? I will make it with dry garlic. First, I must buy a case of garlic! ;). Maybe roast some before dehydration?

As I entered the foray of jarred soup, they turned out to be delicious!

My Favourite SOUP-IN-A-JAR RECIPES

COCONUT CURRY DETOX SOUP

  • Servings: 6-10
  • Difficulty: easy
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INGREDIENTS
2/3 cup orange lentils
2/3 cup red or French green (Puy) lentils
1 tablespoon turmeric
1 teaspoon smoked paprika (or plain paprika)
½ teaspoon cinnamon
1 tablespoon dried onions -minced
1 teaspoon dried garlic granules
½ teaspoon red pepper flakes (1 tsp. – for a hot version)
½ teaspoon cumin seeds
½ teaspoon ground coriander
½ teaspoon fresh grated ginger (1 tsp. powdered ginger)
½ teaspoon black pepper
½ tsp grated nutmeg
6 cups low-sodium vegetable broth
1 small dried chile pepper
A dash of salt -added at the end of cooking
I tablespoon dried tomatoes (optional)
(have coconut milk and vegetable stock ready for the cooking process)
OPTIONAL: 1/2 cup black forbidden rice -adds a flare of colour to your layers. One dried hot pepper on top.
DIRECTIONS.

Add vegetable stock to a sauce pan, plus all remaining ingredients and one 14-ounce can of coconut milk. Bring to a boil over high heat, reduce heat to low, and simmer until the lentils are tender, about 20 minutes. Remove and discard the chile pepper before serving. GARNISH: Cilantro or Fresh Mint. Season to taste. (This is the time to add salt). If you do not have coconut mil use ¼ cup Coconut (shredded). NOTE: You may add 1/4 cup of coconut powder to the jar instead of canned coconut milk in the cooking process

I ran out of wild rice that day and used brown rice instead of forbidden black rice. There is a difference. (Later I replaced it with black rice). Plastic bags kept the rice and spices from falling all over the different layers. Powdered spices go into the pot not on the sides of the jar. I like to purée half of the soup for a nice texture. This particular load of gold that looks like a striped Bengal tiger has dried tomatoes added ( used my air fryer).
Many people call this soup ~ VEGAN DETOX SOUP for the obvious, healthy reasons.
Le Puy lentils grown in volcanic soil in Le Puy, France, add a special flavour. Don’t miss out on it.
TIP: If you don’t want to use canned coconut milk, you can now buy coconut powder. Same exquisite flavour!

5 bean soup-in-a-jar

  • Servings: 10-12
  • Difficulty: easy
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INGREDIENTS
1 quart (32 ounce) jar with lid
Printable label/gift tag (scroll down for the free printable!)
1 cup dried kidney beans
1 cup dried white beans
1 cup dried black beans
1 cup dried pinto beans
1 cup dried split peas
1 teaspoon dried onion powder
1 teaspoon dried oregano
1 teaspoon garlic powder
½ teaspoon paprika
½ teaspoon dry mustard
1-2 teaspoons thyme
2 teaspoons Sea salt
1 bay leaf
1 CAN (14OZ) diced tomatoes (when ready to cook the soup)
ASSEMBLY
Layer 1/2 to ¾ cup pinto beans in jars; shake gently to level beans. Repeat with ¾ cup of peas, northern beans, black beans and red beans. Set jars aside. (You may need 2-3 jars.- depends on the size)
Combine pepper, paprika, dry mustard, dried onion powder, salt, garlic powder, oregano, rosemary and basil in a small bowl.
Place 3 T of spice mix in a snack-size ziploc bag. Add 2 bay leaves and 1 bouillon cube. Gently shake contents to one side of bag and close. Fold bag around spices and place in top of each jar.
Place lids on jars, sealing tightly. Tie with ribbon and attach printable gift tag with instructions..

DIRECTIONS
Remove spice packet
rinse bean and place in a pot with water 1 inch above the beans
Bring to a boil and boil for one minute
Remove from heat and soak the beans for one hour
Drain and rinse beans then add beans to the pot with spices, diced tomatoes and 6 cups of water
Bring to a boil then reduce heat this is when you add salt) and simmer until beans are tender (1 1/2 to 2 hours) and soup is thick
Refrigerator leftovers up to 5 days

Print your LABELS “5 Bean Vegetarian Soup” : download label -instructions HERE

Italian Barley soup-in-a-jar

  • Servings: 8-12
  • Difficulty: easy
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INGREDIENTS
1 cup pearled barley
1/2 cup sundried tomatoes (dehydrated, not packed in oil)
1 tablespoon dried chopped onions
1 tablespoon dried minced garlic
2 tablespoons dried basil
1 tablespoon dried oregano
1 tablespoon dried parsley flakes
1 veggie bouillon cube
DIRECTIONS
Remove wrapper from bouillon cube and add it, plus all remaining ingredients, plus four cups of water (omit the bouillon if using stock) and one 14-ounce can of diced tomatoes to a saucepan. Bring to a boil over high heat, reduce heat to low, and simmer until the barley is tender, about 20 minutes. Serve topped with grated Parmesan. Season to taste.

<–Left Italian Barley Soup with sun dried tomatoes

BONUS ~ Fast and Easy!

I grew up on pea soup. Buying a huge bag of dry split peas can be daunting. It usually stays on my shelf in the pantry a bit too long. A simply mason jar filled with measured dry split peas with spices already added is eye appealing! Life is now easier!

SPLIT PEA soup-in-a-jar!

  • Servings: 10-12
  • Difficulty: easy
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INGREDIENTS
2 cups split green peas
1/2 teaspoon celery seed
1 tablespoon dried chopped onions or onion powder
1 tablespoon dried minced garlic
1-2 tsp. thyme
1-2 bay leaf
1 chicken bouillon cube( unless you use stock instead of water – use Knorr)
DIRECTIONS
Remove wrapper from bouillon cube and add it, plus all remaining ingredients, plus four cups of water (or stock) to a saucepan. Bring to a boil over high heat, reduce heat to low, and simmer until the peas are tender, about 30 minutes. Remove and discard the bay leaf. Stir in one cup of chopped ham (optional) before serving. Season to taste.

Garnish: Fresh mint. chives, fresh peas, an asparagus stalk is a good addition. While cooking, pop in fresh or frozen broccoli. It pairs well with pea soup. A dollop of yogurt is refreshing and eye appealing.

Burn Belly Fat

Top seven foods to remove belly fat. #1 is BEANS. Try our 5 BEAN SOUP IN-A-JAR. More belly fat burning vegetables: click this link –> Burn belly fat. Dehydrated fruits like blueberries and apricots is another healthy soup. Make fruit soup. –> Finland’s blueberry soup. (This recipe -No need to add sugar. Mom never did.) Finland’s blueberry soup retails $30-40 online (for a 220 gm. pouch). Make your own! (use wild blueberries ONLY not canned). I grew up eating this soup. Hot or cold! Yum!

A WARM HUG

Layer all ingredients in a clean, glass (pint size) jar in a colorful order. Bay leaf or whole peppers on the top layer. Tightly close the lid, add a tag, and place on the shelf for up to 12 months.. Friends, college students and just about everyone will be beaming when you gift your dry soup to them. Hot soup on a cold, winter day is like a warm hug!

How To Dehydrate Vegetables

Dried veggies is a brilliant addition to your soup. See Link–> Best Veggies To Dehydrate Fresh herbs can easily be dried. Some vegetables, including eggplant, squash, and green beans, should be blanched before drying.
–> Dehydrate carrots : Preheat your oven to 170 degrees F, or the lowest temperature setting. On your baking sheets, lined with parchment paper, arrange your prepared produce. Separate the items so they don’t touch. Then, transfer the baking sheets to the oven to let the produce dry, flipping the pieces occasionally throughout the process. Check periodically for doneness. Most dried veggies required soaking the veggies for 15 minutes in hot water before adding to the soup. (You can add this ‘soaking’ water fight in your soup).

Dehydrated Vegetables ~Healthy Additions

EXPERIMENT

IF YOU WANT A TEX-MEX SOUP (add to the 5 bean soup) Add 1–> 4 ounce can Green chilli. 1/2 tsp. cumin and 1 1/2 tsp. chilli powder, a dash of hot chilli flakes. If you have fresh bell pepper around add that to the cooking of the beans. For the pea soup I always add thyme – ( my own recipe ) when I made fresh soup. No difference with jarred soup.

There is even a 15 bean soup. The possibilities are endless.

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KOMBUCHA ~ The Elixer of Life!

Kraut, Kimchi ..Kombucha!

Kombucha is a fermented drink like beer and wine. Very low alcohol (under 10%). Kombucha is called a tea, made from (1) Yeast, (2) Sugar, and (3) Black tea. Renew your interest in this fermented tea to improve your health. Make a difference in your life. Don’t wait until it’s too late. Start now. [ Note: The sugar is fermented out via scoby / yeast culture. ]

Recipe

Ginger Kombucha

First STEP: Grow kombucha scoby ⬅️ link

Kambucha Recipe

  • Servings: 1 gallon-16 serv.
  • Difficulty: medium-easy
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INGREDIENTS
1 Scoby purchased or grow komucha scoby from a bottle
1 Cup sugar (sugar needed to feed the fermentation)
5 Organic black tea bags (or 1 tablespoon loose tea)(can use green tea, but not the first batch)
1 Gallon Jar to store kombucha
2 Fresh Ginger (3-inch pieces) Vary to taste.
Glass bottles for storage
2 Cups brewed Kombucha

DIRECTIONS how to make kombucha recipe 1 gallon

1. Everything must be sanitized. I cannot stress this enough. When dealing with fermenting anything it is crucial every piece is clean and sanitized. Wash your hands and all equipment used before you begin. I like to run everything through my dishwasher before I make and bottle. My husband and I brew our own beer and make our own wine. So we are very familiar with making sure everything is super clean and sanitized.
2. Measure out 3.5 quarts of water and place in a pot on the stove. Heat the water until boiling. Some people insist on using distilled water. Boiling filtered water from our fridge has worked perfect for me, and I have been making this for nearly a year.
3. Turn off the heat and add 1 cup of sugar. Stir the sugar until it is completely dissolved. Then add 5 organic black tea bags. This is the brand I use and for the first fermentation from your homemade scoby you should use black tea for a strong brew. Cover the pot so not much water escapes. After you have brewed the kombucha you can then use a combination of black and green tea. But you should have at least a 3 black tea and 2 green for later brews
4. Wait for the tea to cool. It must cool to room temperature before adding the scoby. If not you risk damaging your precious scoby you grew from scratch. Once it is completely cooled, pour the tea into the clean 1 gallon jar and add 2 cups of your previous brew. Then add the homemade scoby to the top.
5. Store in the 1 gallon glass jar with a cloth (cheese cloth-doubled) covered lid with a rubber band. This allows the kombucha to breathe without getting any additional bacteria or fruit flies in your brew. Store in a dark closet that remains cool through out the day and someplace no one will touch it. It needs to remain still to grow the scoby and create the bubbles.
6. Allow to brew for at least 7 days. It may take 10-12 days, depending on the temperature in your home. During the winter months, I allow a little longer brew. Right now 8 days is the perfect time for the flavor and creating the carbonation.

IMPORTANT: The bacteria in kombucha is considered a probiotic. But, if not prepared properly harmful bacteria or mold grows on your scoby Green or gray spots is a sign of mold. Another sign of mold when your scoby is dull and fuzzy looking. NOT glossy. Discard the scoby and start over. TIP: Use cane sugar or white, not honey, stevia, raw or coconut sugar. When shopping for kombucha, it may be best to choose brands that contain under 4 grams (1 teaspoon) of added sugar per serving. TREND: Add turmeric & black pepper Ratio: 100/1. How much? 1 tsp. of turmeric per gal. + a pinch of black pepper. You should not be able to taste the turmeric.

Symbiotic Culture of Bacteria and Yeast (SCOBY) is a culinary symbiotic fermentation culture (starter) consisting of lactic acid bacteria (LAB), acetic acid bacteria (AAB), and yeast. .. provided by Wikipedia.com.

Put a jug in your fridge: Gallon dispensers (5.5 cups) with a spout. (as seen in IKEA.com, Canada)

It Tastes Like Vinegar!

Not true ~ Kombucha is delightfully tart and fizzy. Ginger adds a warm and spicy punch!

Kombucha can be made into vinegar – fermentation period –>6-10 weeks. Use in salad dressings! Other uses: mayonnaise (add 2 tbsp to your mayo recipe). Hair Tonic, Facial Toner, House Cleaner and Healthy Gummies <–recipe.

Criminal Minds At Work!

Mandy Patinkin (actor – Criminal Minds +plus) is a proud advocate of kombucha [kämˈbo͞ochə]!…or Kambuka?
Anyway you say it ~ it ‘s all good!

Kvass – Similar to Kombucha

Kvass

When life gives you stale rye bread, it’s time to make bread kvass!

Kvass is an ancient fermented cereal-based, low alcoholic drink. Kvass is known to reduce the risk of cancer. When it comes to taste, kvass is similar to kombucha. Kvass is a rich source of manganese, vitamin B12, selenium, niacin, iron, copper, and magnesium.

Making Kombucha. This is my favorite video.
He said it best!

New Year’s Resolution : “GOOD HEALTH!”

Make Kombucha ..drink ..daily.. like water! See the change and let me know about it. You will be helping .. yourself .. and a lot of other people! Spread the news. 🧑🏼‍🤝‍🧑🏻 👩🏽‍🤝‍👩🏻 👍🏽 🧑🏼‍🤝‍🧑🏻 👩🏽‍🤝‍👩🏻

Gingerbread Cookies ~ Holiday Gifts

This holiday season enjoy a nutritional treat! Healthy, soft, chewy, sugar free gingerbread cookies.

Gingerbread Cookies (Sugar-Free Keto) Recipe

  • Servings: 2 dozen
  • Difficulty: easy
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INGREDIENTS
2 cups almond meal*
1/4 cup melted coconut oil (or salt free butter -or- ghee butter)
3 tbsp maple syrup
4 Medjool dates
1 tsp vanilla extract
1 egg
¼ tsp baking powder
1 tsp ground cinnamon
1 tsp ground ginger
1/2 tsp nutmeg
1/4 tsp allspice
A pinch of salt

INSTRUCTIONS
(1) Combine almond meal, dates and all of the spices in a food processor. Process until combined.
(2) Add coconut oil (or unsalted butter), maple syrup and egg. Process again until a soft dough forms.
(3) Remove the dough and roll flat between 2 pieces of parchment paper (about 1/8 to 1/4 inch). Thicker cookies are chewier
(4) Place in the freezer for about 30 minutes to firm up.
(5) Preheat oven to 300 °F (150 °C)
(6) Cut out into shapes with a gingerbread cutter and place cookies onto a baking tray lined with parchment paper.
(7) Bake at for 20-25 minutes or until golden. Remove from the oven and cool.
Optional step: After cooling, add sugar free cream cheese frosting. ..see link below
CHEWY Cookie: Reduce Cooking time. e.g. instead of 15 minutes, take cookies out at 11 minutes. (suggested by Mrs. Fields). You be the judge.

  • One cookie = 77 Calories

Finished Cookie

The above recipe results in light coloured cookies .. & dark specks from the almond meal. For a darker cookie use almond ‘flour‘ and substitute in coconut sugar or brown Monk’s fruit for the maple syrup. Changes the cookie to a darker colour. Monk Fruit –> LINK —>Monk Fruit . I thought about adding food coloring. I need to research this a bit more. Experiment for yourself to get the results you wish to achieve.

Baking – STEPS

To get the classic brown colored cookie–> Recipe LINK–> Keto Gingerbread Cookies. These photos below are from the ‘darker’ version of the gingerbread cookies. Still keto friendly!

Cream Cheese FROSTING

Decorate these low carb gingerbread cookies with a simple frosting : 1 cup sugar substitute, add low calorie cream cheese until the icing has the right thickness (like toothpaste). Place mixture in a writing tip piping bag or a sandwich bag (finely cut the corner) and decorate your cookies. IMPORTANT: Grind sugar substitute to a fine powder in a magic bullet. Otherwise your frosting will be grainy.

Cookie Tips

This is the most important part. Chilling the dough firms it up so that it’s easier to work with. If it takes you a long time to cut all the shapes, it may soften, so chill again if necessary. Add flour for too soft dough. Add cream/ half and half, if dough is too hard. You may roll the dough right on the parchment covered baking pan. Use your cookie cutter and remove the side bits of dough for more cookies. CARBS ( ‘cane-sugar’ free): 1.4 grams. CARB count with flour & sugar: 21 grams per cookie.

Cooking Hack 👩‍🍳

If you make these thicker, they’re a little chewier, which is nice; if you make them thinner, they’re more crisp and “snappy,” which is also nice. Regano suggests, “Pat the chilled dough into a log shape almost the length of the baking sheet. Place plastic school rulers on each long side and roll along the length with the pin resting on both rulers. I get a uniform thickness appropriate for a bakery style cookie with no high or low places. I use the cookie cutter directly on the parchment/baking sheet. When finished baking, I lift the parchment, with cookies still on it to the cooling area, no breaks!”

Storage 🎄

1 week in the refrigerator. You can freeze these cookies for 2-3 months. Make sure that you let them cool completely and freeze in a single layer before transferring to a freezer bag, so they don’t stick to each other.

*Almond Meal (skin on) & Almond flour (skin removed)

However, almond meal has a slightly higher fiber and mineral content due to the presence of almond skin.

Kimchi O-So-Easy! Holiday Gift

Kimchi is made with the hope of healing the world!

(One gut at a time)

A traditional Korean side dish of salted and fermented vegetables: napa cabbage, Korean radishes, and seasonings 🔥 . Totally natural and oddly delicious.

Holiday Gift Ideas 🎉 🌟 🎁

How to Make Simple Vegan Kimchi

There are over a hundred different kinds of Kimchi recipes! The recipe for mak kimchi, or simple kimchi is a great place to start. Yield: 1 quart.

Simple Kimchi

  • Servings: 1 quart
  • Difficulty: medium-easy
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INGREDIENTS
1 medium head napa cabbage (about 2 pounds)
1/4 cup iodine-free sea salt or kosher salt
Water, preferably distilled or filtered
1 tablespoon grated garlic (5 to 6 cloves)
1 teaspoon grated peeled fresh ginger
1 teaspoon granulated sugar
2 tablespoons fish sauce (or salted shrimp paste, or 3 tablespoons water) to taste
1 to 5 tablespoons Korean red pepper flakes (gochugaru)
8 ounces Korean radish or daikon radish, peeled and cut into matchsticks -optional
4 medium scallions, trimmed and cut into 1-inch pieces
½ cup julienned carrot (about 1 small -adds colour you can add julienned red cabbage)
DIRECTIONS
1. Cut the cabbage. Cut the cabbage lengthwise through the stem into quarters. Cut the cores from each piece. Cut each quarter crosswise into 2-inch-wide strips.
2. Salt the cabbage. Place the cabbage in a large bowl and sprinkle with the salt. Using your hands, massage the salt into the cabbage until it starts to soften a bit. Add enough water to cover the cabbage. Put a plate on top of the cabbage and weigh it down with something heavy, like a jar or can of beans. Let stand for 1 to 2 hours.
Rinse and drain the cabbage. Rinse the cabbage under cold water 3 times. Set aside to drain in a colander for 15 to 20 minutes. Meanwhile, make the spice paste.
3. Make the spice paste. Rinse and dry the bowl you used for salting. Add the garlic, ginger, sugar, and fish sauce, shrimp paste, or water and stir into a smooth paste. Stir in the gochugaru, using 1 tablespoon for mild and up to 5 tablespoons for spicy (I like about 3 1/2 tablespoons); set aside until the cabbage is ready.
4. Combine the vegetables and spice paste. Gently squeeze any remaining water from the cabbage and add it to the spice paste. Add the radish and scallions.
Pack the kimchi into the jar. Pack the kimchi into a 1-quart jar. Press down on the kimchi until the brine (the liquid that comes out) rises to cover the vegetables, leaving at least 1 inch of space at the top. Seal the jar.
5. Let it ferment for 1 to 5 days. Place a bowl or plate under the jar to help catch any overflow. Let the jar stand at cool room temperature, out of direct sunlight, for 1 to 5 days. You may see bubbles inside the jar and brine may seep out of the lid.
6. Check it daily and refrigerate when ready. Check the kimchi once a day, opening the jar and pressing down on the vegetables with a clean finger or spoon to keep them submerged under the brine. (This also releases gases produced during fermentation.) Taste a little at this point, too! When the kimchi tastes ripe enough for your liking, transfer the jar to the refrigerator. You may eat it right away, but it’s best after another week or two.

Kimchi ~ Dos and Don’ts

Rely on your own sense of smell and taste and you’ll end up with a fine batch. A word of caution: too much garlic can make the kimchi bitter, and too much ginger can make it sticky. Adjust the amount of other spices to your liking. Kimchi can be mild or fiery, it’s your choice. I have received all kinds of opinions. Some cooks swear by a little bit of sugar, others completely shun sweeteners. There are people who include carrots and there are people who wrinkle their noses at the idea.

25 Fermented Recipes

Want to Eat More Fermented Foods? Here Are 25 Recipes You’ve Got to Try.

Kimchi Grilled Cheese

INGREDIENTS

  • 2 slices Sour Dough Bread
  • ½ cup Mozzarella Cheese (shredded)
  • ¼ cup Kimchi (fine chop)
  • 1 Tablespoon Unsalted Butter

MY FAVORITE KIMCHI: Leftover water melon rind (pictured above) Watermelon rind contains citrulline, which is loaded with antioxidant properties that convert to arginine, an essential amino acid. Arginine is great for the heart, immune system and circulatory system.). Add seeds such as chia, black sesame or pumpkin seeds. You choose. Add the watermelon rind – include the green part. Delicious! I like adding cumin seeds and maybe mustard seed and turmeric.

Storage

If you are planning to keep it in a fridge, make sure that all of its ingredients are fully covered in the brine before you reseal it.

Kimchi can last 3–6 months in the refrigerator. It continues to ferment as it matures, though, becoming more acidic and softer. So, If you prefer a milder flavor or crunchier texture, you may want to eat up your kimchi before 3 months. 

Napa cabbage: A broom that sweeps {your system} clean. Kimchi: Contains protease, lipase, and amylase enzymes making it good for breaking down and absorbing protein, fat, and carbs.

The beneficial power of kimchi comes from vitamin C, vitamin A, thiamine (B 1 ), riboflavin (B 2 ), calcium, and iron. According to some researchers, the antioxidants, and the lactic acid bacteria in kimchi helps with digestion, heart disease and diabetes. Good in a weight loss plan and clear skin. Kimchi boosts your immune system.

David Chang adds sugar to his kimchi along with salty shrimp. Making authentic kimchi with sugar – helps in the fermentation and acts as a preservative and improves the flavour. The probiotics actually consume sugar during fermentation.

David Chang: Chef and Owner of Momofuku, New York

Kimchi hot dogs!

Kimchi pairs well with fried rice, dumplings, and summer rolls, or, ahem, straight out of the jar.

Sweet 😊 Glycemic Index

What Do You Know About GLYCEMIC INDEX?

The GLYCEMIC INDEX (GI) is a number from 0 to 100 assigned to a food, with pure glucose (a simple sugar) arbitrarily given the value of 100. Glycemic Index ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels.

Women eating the highest glycemic load diets were much more likely on average to develop type 2 diabetes or heart disease compared to women of the same age with the lowest glycemic load diets ? provided by the large-scale Nurses’ Health Study

30 Day Challenge!

CHALLENGE DETAILS : Take a picture of yourself today, in the next 20 minutes. Apply a 2 week health regime. Whatever you want: a 10 day cleanse combined with another form of healthy eating. But, follow the GI Plan. Then, take a picture ath the end of the first 2 weeks wearing the same clothes print them both out. Place the pictures on the fridge or where you can see them every day. A good start! Now, in another 2 week later (totaling 4 weeks) take another picture wearing the exact same clothes We have ended 30 day challenge. What does you picture look like now after a total of 30 days. and when you started. If you have been honest with yourself, the results should amaze you and it will motivate you for continued progress. Let’s say you are watching what you eat & doing exercise routine; swimming and walking ti the store -id you can and some exercise plan you enjoy. Pilates is good? After 6 weeks -you will have developed what is called a new “HABIT”. Your new lifestyle has become a habit. Tell me if I am right! Whatever was missing in your life ~ make it happen! Fill your cup to the brim. I’m on your side. In weak moments send me a comment in this posting. I will respond. I am here to help. [Even as a shoulder to lean on].

Individuals who are pre-diabetic typically have fasting glucose levels (before a meal) that are nearly normal or only slightly elevated (usually < 100mg/dL).

DOWNLOAD CHART: Click “Glycemic -Index Images“below

High GI = 70+ .. try to avoid these
Medium GI = 55-69 .. use caution
Low GI = 0-54 .. your target zone.
Remember, this doesn’t mean these are necessarily “good for you foods”. They’re just a representation of their GI score ~ provided by glycemicedge.com.

Carbs Don’t Make You Fat – High GI DOES!

Adults: 2 cups of fruit every day ~ lowers risk of heart disease, stroke and cancer~

STAY 🍏 HEALTHY!