Killer Roasted Mushroom

Vegetable Intimidation is Real

Huge Mushroom

Every once and awhile, I encounter something at the farmers market that makes me stop and go, “Hmm… I wonder how a person would fix THAT?” Not knowing what I’m looking at can be intimidating, but I am also intrigued.

Mushrooms are one of these food categories that I have just BARELY begun to step inside. It was about a month ago that I first encountered a yellow oyster mushroom. When encountering an unknown vegetable territory – my best advice is to ask someone more seasoned than yourself on how to prepare it for eating. After all, recipes are rarely needed for simple vegetable dishes.

If you find yourself intimidated by a vegetable, stop to ask for directions.

I asked the woman standing behind the table, “How does one make this (gesturing at humongous killer mushroom) at home?”

She flipped her hair with the ease of a person who is never intimidated by killer mushrooms and gave a simple, “Oh, the golden oyster mushrooms? I usually just drizzle some olive oil on it. Sprinkle it with salt, pepper, and fresh herbs and roast it until it’s golden brown and crispy on the edges.” I nodded my head back at her, gave her the money and prepared to set out for my adventure roasting the killer mushroom.

Recipe: Killer Roasted Mushroom



  • 1 Huge Killer Mushroom (Golden Oyster preferred)
  • 1 Tbsp Olive Oil, drizzled
  • 2 tsp Kosher Salt
  • 1/2 tsp Cracked Pepper
  • 3-4 sprigs of fresh thyme


  1. Preheat the oven to 425 degrees F.
  2. Place the mushroom on a bakers sheet lined with parchment paper (do not wash the mushroom, but you may brush off the surface for any visible dirt). Drizzle with olive oil and sprinkle with seasonings.
  3. Bake at 425 for 20 minutes, or until edges are crispy and golden brown in color. Cut into pieces and enjoy.

A Note to the Diabetics: Mushrooms are considered a non-carbohydrate food. You can go back for seconds or thirds with no change in your blood sugar! Hooray!

Roasted Mushroom



Vegetables for Breakfast?!?!

My patients are always asking me, “What do you mean, ‘Have vegetables for breakfast?'”

Vegetables for breakfastSeen Above: 1 C mixed fruit (20g carbohydrate), 1 High Fiber English muffin (25g carbohydrate), 2 Fried Eggs, 1 Tbsp Goat Cheese, Sautéed Mushrooms, Wilted Spinach, Fresh Tomatoes tossed with fresh thyme, and a handful of baby carrots.

This is what I mean.

Vegetables are probably the most important item to add to your meal if you want to be a healthy eater with a satisfied tummy and diminishing weight. They work MIRACLES! Why people don’t eat them more often is a wonder to me. I’ll probably never understand it.

My general rule of thumb: Two servings of vegetables at each meal. Including breakfast.

At first people are very skeptical. My patients have a hard time imagining how vegetables might be incorporated into breakfast meals. I think that’s because when I say “vegetable” they think “can of green beans.” Vegetables are so much more than that!

Comments I hear after my patients add vegetables for breakfast:

  • Wow! Adding vegetables to my breakfast was a game changer! I feel like I’m eating a real meal.
  • Yeah, it was really easy. I’m not sure why I haven’t done it before.
  • I love my vegetables for breakfast.
  • It makes my plate look so happy in the morning. AND it hardly takes any effort.

I’m telling you. Vegetables for breakfast. It’s the new fad.

I’m setting the trend. Well… not just me. It’s technically me and all my patients, friends, readers that are following suit.

Now that you’ve heard the message… go forth and multiply. WE NEED MORE FOLLOWERS!!!! ;)

Pancakes and ‘Partments

Introducing… the best pancakes ever AND my new apartment!Philly Apartment

Yesterday, I invited some friends over for breakfast at my apartment. It was great, but I think I might have overdone it with making pancakes. We literally had enough pancakes to feed about 14 people – rather than 4.

The nice thing about this error is that it allows me to have pancakes for my breakfast the rest of the week… AND I’m going to put some in the freezer for when a quick grab breakfast later. I know. This is smart. It’s how I roll…

You can roll that way too. Just make the pancakes.

Speaking of rolling… let me introduce you to my rockin’ and rollin’ apartment. To be honest, my apartment is not really anything to do with rolling at all… but I did need a segue.


Sweet window. I know. :)

Recipe: Whole Grain and Nut Pancakes

Whole Grain and Nut Pancakes


  • 1 1/2 C Oats
  • 1 1/2 C Whole Wheat Flour
  • 2 tsp Baking Soda
  • 1 tsp Baking Powder
  • 1/3 C Sugar
  • 1/2 tsp Salt
  • 1/2 tsp Cinnamon
  • 1/3 C Ground Walnuts
  • 1 Egg
  • 1/4 C Canola Oil
  • 1 1/4 C Milk


  1. Mix the first 8 ingredients together in a large mixing bowl.
  2. Add the milk, egg, and oil. Mix until just incorporated.
  3. Heat griddle until water sizzles. Lightly grease pan.
  4. Add pancake batter and flip when bubbles form on surface.
  5. Enjoy with Maple Walnut Butter. Skip the syrup.

A Note to the Diabetics: One 4 inch pancake = 15g carbohydrate. Remember, it’s not a good idea to eat JUST pancakes for breakfast. Plan on eating ~2-3 small pancakes and filling up on vegetables, eggs, and meat as needed to finish your meal. See the beautiful picture demonstrating this above. If you DO decide to add syrup – 1Tbsp =15g carb. Budget accordingly. :)  


Phones? Brownies? Not me!

My craving for a cheesecake brownie all started with…

“Look up from your phone.”

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I watched this video yesterday on Facebook that essentially said to “Look up from your phone because life is happening right in front of you.” This isn’t new information for me, but it’s good to be reminded of it.

Unfortunately, I know I’m guilty of this even though it’s SIMPLE for me to talk to strangers. I even LIKE talking to strangers… and yet I let that advantage go to waste on a day to day basis. I’m too wrapped up in my phone.

Not only that. I feel lonely, at times, from being in this social media/web isolation. In fact, sometimes I feel like my phone mocks me.

Yesterday, I felt like it was doing this from across the room – so you know what I did? I turned the thing off. And, let me tell you. I felt amazing afterwards. Finally, I felt like I HAD THE POWER… which of course, I’ve had all along.

One good decision leads into a bad decision…

With my phone off, I decided to “increase my power” and take some time away from it. I left the house for a walk to Starbucks to get a cheesecake brownie that I didn’t need – but they were all out when I arrived. I thought, “Oh that’s fine, I’ll go down the street to Panera. They probably have brownies.” There were people inside the Panera, but when I went to pull on the door it was locked. Just minutes after their closing time. So, I thought, “Well, hmm. How about that Whole Foods Market? It’s only 9pm. Surely, they’re open…”

Nope. They were closed.

Ever get the feeling that maybe you shouldn’t be having a cheesecake brownie after all?

Yeah. Me too.

Days 27-40: 45 Gram Carbohydrate Meals

Dinner at HackfitSo… I know I’ve been slacking a bit. But, I did stick to my goal of eating 45g carbohydrate meals (mostly). It just took me awhile to post them. And now I kinda forget what order they go into. But, here they are for your viewing eyes. Enjoy!

(Above Picture) Kale Salad with Raisins (15g), 1/2 Chicken Wrap (25g), 1/4 C Quinoa (10g)

Diabetic Lunch

Diabetic Breakfast


High Fiber English Muffin with Almond Butter (20g carbohydrate) + 1 Large Pear (30g) + 2 Fried Eggs

diabetic Lunch Good snack for diabetics Diabetic Italian Dinner

No control over this meal. It was fixed for me by my host family. Let me tell you. While it might not have been the most heart healthy meal I’ve had this lent, it was tasty. 1/2 Hoagie (20g), Italian Sausage, Onions, Salad with pears (10g), 1 C Cantaloupe (15g)

Diabetic Dinner

Diabetic DessertDiabetic Breakfast My sister came up for the weekend and I was going to take her out to eat… but then I remembered that I’m the best breakfast maker I’ve ever met. So, we decided to eat at home. This was some kind of yellow squash and green mixture, scrambled eggs with pesto and baby tomatoes, raspberries (15g), and 1 large pear (30g).

Pack your Lunch and go to the Park Fancy Restaurant

Diabetic Breakfast I ate this Breakfast a lot. I was addicted to it, I think. Nut and Grain Pancakes (44g), Maple Walnut Butter, Bacon, Egg, Baby Swiss Chard. (No syrup- not a hummingbird)

Diabetic Lunch at Hospital Diabetic Lunch Option Diabetic Breakfast

I loved pears this season. You can tell because they’re hogging the camera in every shot. Chicken, Hummus, Lettuce and Tomato Wrap on WW Tortilla (22g) + Pear (30g)

Diabetic Lunch Pear Diabetic Roasted Vegetable Wrap

Roasted Vegetables, Steak, Hummus (10g), WW Pita (15g), 1 large Pear (30g)

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Day 23, 24, 25, 26: 45g Carbohydrate Meals

Day 23: Saturday. A rainy day at home. Cleaning, getting my bike ready for spring, paying my taxes and signing up for health insurance. (woo!)

Diabetic Breakfast

Breakfast: 2 Fried Eggs over medium, 1/2 Avocado + 1/2 Tomato diced, 1 1/2 C Grilled Sweet Potatoes (45g carbohydrate)

Diabetic Lunch

Lunch: 4 ounces Roasted Pork Loin, steamed Asparagus, 1 C Strawberries (12g carbohydrate), 1 Clementine (10g carbohydrate) and 2 C Broccoli and Cheese Soup (20g carbohydrate)

Diabetic Dinner

Dinner: 2 C Southwestern Chili with Beef, 1 – 2″ Square Cornbread. 

Day 24: Monday. Work and then dinner with the host family.

Diabetic Breakfast

Breakfast: I was in a hurry. 2 Scrambled Eggs over medium and 2 Pears (44g carbohydrate).

Diabetic Lunch

Lunch: 1 Large Salad with Romaine Lettuce, Cherry Tomatoes, and Shredded Carrots. 1 Orange (15g carbohydrate), 2 C Southwestern Chili leftovers (30g carbohdyrate), Water and Herbal Tea.

Diabetic Dinner

Dinner: Roasted Chicken, Dandelion Greens with Green Onions, Bacon, Hard Boiled Egg and Balsamic Vinegar, Steamed Carrots with Nutmeg and Butter, 3/4 C Stuffing (45g carbohydrate). 

Day 25: Tuesday. Work in the city and then going to a market research event for a diabetic meter company. Talking to homeless people on the street.

Diabetic Breakfast

Breakfast: I know… you think I’m gross. But in my defense, I was in a hurry. This is a cold peice of homemade Pizza with Olives, Ham, and Mozzarella (20g carbohydrate), 1 Egg over easy, 1 C leftover Steamed Baby Carrots with Butter and Nutmeg, and 1 Pear (22g carbohydrate)

Drug Rep Lunch for Diabetics Lunch: This is the prettiest salad I think I’ve ever eaten. It’s a shame I couldn’t take more time to photograph it. (I was in the lunchroom of my new work… I didn’t want them to feel uncomfortable). Lots of little peices to this one: 1 Large Salad with Red Cabbage, Carrots, Cucumber, Cherry Tomatoes, Mandarin Oranges (5g carbohydrate), and Blueberries (5g carbohydrate), 1/8 Pita (4g carbohydrate), 2 Tbsp Roasted Red Pepper Hummus (2g carbohyrate),  1 1/3 C Chicken Salad with a few Raisins (7g carbohydrate), 2/3 C mixed Fruit (15g carbohdyrate), 1 Eggplant Bruchetta (10g carbohdyrate).

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Baby Carrots

Dinner: 3 – 2″ Sandwiches from Subway (the food offered by the market research group) (45g carbohydrate) and 1 C Baby Carrots. 

Day 26: Wednesday. A great day of work, making dinner for the host family in less than 30 minutes. 3 mile run in the warm weather and a smile on my face.

Diabetic Breakfast

Breakfast: Another failed photo. Actually it was a failed breakfast too. This is 1 Habenero Tortilla (20g carbohdyrate) with Guacamole, Cheese, Scrambled Eggs and Lettuce, 1- 2″ square cornbread (15g carbohdyrate), 1 Clementine (10g carbohydrate).

Diabetic Lunch

Lunch: Load up your sandwich with Veggies! 2 Slices WW Bread (30g carbohydrate), 4-6 ounces Turkey, 2 slices Provolone Cheese, Lettuce, Tomato, Cucumber, Carrots, and Honey Mustard Dressing. 1 C Vegetable Soup (15g carbohydrate)

Diabetic Dinner

Dinner: 1 Mediterranean Turkey Burger, 2/3 C Grilled Sweet Potatoes (22g carbohydrate), Grilled Asparagus, 2/3 Apple Salad (25g carbohydrate).

Day 18, 19, 20, 21, 22: 45g Carbohydrate Meals

Sometimes it overwhelms me how many pictures I need to post. My phone is literally FULL of pictures depicting food that I’ve eaten in the past 20 days.

Day 18: Monday. The day I found out my mother would be arriving by plane the next day. I spent the rest of the night cleaning my room and being excited about her arrival.

Diabetic Breakfast


Breakfast:1/2 C dry oats (30g carbohydrate), 1 C water, 1/2 C Milk (6g carbohydrate), 2 tsp Butter, 2 tsp Sugar (10g carbohydrate), 2 Fried Eggs, 1/2 C Cherry Tomatoes. 

Diabetic Lunch

Lunch: My coworkers make fun of me for these sandwiches… and I must admit… it is a little hard to open my mouth that wide. 2 slices Wheat Bread (30g carbohydrate), 1 1/2C Chicken Salad with Raisins (15g carbohydrate), Lettuce, Tomato, Cucumbers

Diabetic Dinner

Dinner: This is a foreign concoction to me. But, I must admit, it was very tasty. Chicken Thighs, skinless with Curry, Coconut Milk, and Olives over a bed of 1C Cous Cous (45g carbohydrate).

Day 19: Tuesday. Work, a quick dinner with Andrew, and picking up my MOMMA from the airport. 

Quick Diabetic Breakfast

Breakfast: 1/2 C Fiber One Cereal (11g carbohydrate), 1/2 C Maple Mini Wheats (25g carbohydrate), 1 C milk (12g carbohydrate), 1/2 C raw Almonds.

Diabetic Lunch Options


A few too many carbohydrates, so I had to leave this…

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Lunch: 1/2 Chicken sandwich from Cosi (28g carbohydrate), Small Signature Salad from Cosi (45g carbohydrates – 30g left in the form of dried craisins and grapes), Carrots, Balsamic Vinegarette.

Diabetic Dinner

Dinner: 1 C Pasta with Red Sauce (45g carbohydrate), 4 ounces Chicken Breast with Marinara and Cheese over a bed of Spinach, 1 C Broccoli, 1 C Squash, Tomato and Onion. 

Day 20: Wednesday. MY 28TH BIRTHDAY! A half day at work, then fun in the city with my mom and a Mexican themed dinner party with my friends and family. Afterwards, ping pong and dance party in the basement. Sooooo much fun!

HEalthy Breakfast Options for Diabetics

Breakfast: 1/2 12″ Wheat Tortilla (20g carbohydrate), 1 scrambled Egg, 4 ounces of Ham, 1/2 Medium Apple (11g carbohydrate), an d 1 C Milk (12g carbohydrate)

Lunch options for people with diabetes

Lunch: 1 Habenero Tortilla (22g carbohydrate), Lettuce, Tomato, Grilled Zucchini, Grilled Steak Kabob pieces (leftovers), 1 Medium Apple (22g carbohydrate).

BDay Dinner

Dinner: I admit. I did a terrible job photographing my delicious HAPPY BIRTHDAY meal; AND, I didn’t take a photo of the homemade Guacamole and 5 Tortilla chips (10g carbohydrate) I had BEFORE this huge plate of food. 3/4 C Grilled Sweet Potatoes (25g carbohydrate), Romaine Lettuce, 1/2 C corn and beans combined (15g carbohydrate), Grilled Red Bell Peppers and Onions, Cheese and 6 ounces Grilled Chicken. 

Day 21: Thursday. Quick breakfast with my mom, then work for 12 hours. Lunch with my geeks and drinks friends (to which I was late and requested that they order something for me – exciting, I know!). Professional diabetes meeting at a restaurant with very poor lighting for taking food pictures… sorry.

Diabetic Breakfast

Breakfast: Whole Wheat Tortilla (38g carbohydrate), Roasted Peppers and Onions,1/2 Avocado, Lettuce, 3 ounces Grilled Chicken, 1/2 Chopped Tomato, and 1/3 C Roasted Corn (10g Carbohydrate).

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Lunch: Arugula, 3/4 C Navy Bean (22g carbohydrate), and Bread (20g carbohydrate) Salad. Cheese and Prosciutto.

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Dinner: This was at a Diabetes Educator meeting. Another terrible job photographing my food. BUT, to my defense, I was in a poorly lit room with only enough room for one plate. 2 C Caesar Salad, 1 Bread with Hummus (10g carbohydrate), 2/3 C Pesto Tomato Pasta (30g carbohydrate), Portabella Mushrooms with Brown Gravy and Mozzarella Cheese, 3 slices Grilled Zucchini. 

Day 22: Friday. Working during the day, then an Improv Show in the city with Neil.

Breakfast for Diabetic

Breakfast: 3 Clementines (45g carbohydrate), 1/2 Avocado, 2 Fried Eggs, 2-3 ounces Pork Loin (leftover).

Diabetes MealPlan

Lunch: 1 C Noodles (45g carbohydrate), Zucchini, Tomato Sauce, Onion, Romaine Lettuce, Tomatoes and Mozzarella, 1/2 Avocado, Carrots, Red Bell Pepper, and 4 Cucumbers. (I was really hungry this day).

Diabetic Dinner

Dinner: I told you I was hungry…. This is a salad + leftovers. Chicken Thigh with 2/3 C Cous Cous (30g carbohydrate). Spinach with Balsamic Vinegar Dressing, 1/4 C Pistachios, 1 C Strawberries (12g carbohydrate).