Day 8-9: 45g Carbohydrate Meals

Today was a very exciting day.

For the past two or three days, I’ve really been off my game. I wondered what was wrong with me. In my head I was: fat, crying, with no friends, a bad attitude, and a boyfriend who would probably break up with me at any second.

None of those things are logical. But, I didn’t know that at the time.

Anyways, I was beginning to think I was in the “pit of despair” until… I realized things (hormones) were about to start looking up. For anyone not familiar with the female hormone cycle, please educate yourself here.


Now let’s get to business. My meals for the past two days…

Day 8: I was running a little behind for work, so I ended up making a non-traditional breakfast (really.. does it matter what KIND of food you have as long as you “break-your-fast?”). I met Andrew for lunch at Whole Foods. Dinner was a masterpiece made by Sherry – my host mom. (I swear, I am really getting into soups this winter. They are the perfect way to start out a meal).


Diabetic Breakfast

I told  you I was in a hurry. This is a Herbed Turkey and Cream Cheese Sandwich on two small slices of Homemade Bread (40g carbohydrate), Baby Carrots, and a handful of Cherry Tomatoes.


45g carbohydrate meals

This picture could be a little hard to decipher. What you’re looking at is the “Plate Method.” 1/2 my tray is full of a non-starchy vegetable (Garlic Tahini Kale Salad), 1/4 my tray is a lean protein (Curry Chicken Salad – 15g carbohydrate for a few dried apricots), and 1/4 of my tray is a carbohydrate (1 1/3 C Butter Bean Salad with Eggplant and Roasted Red Peppers – 30g carbohydrate).


Non-carbohydrate soup

A beautiful bowl of Sherry’s homemade Cream of Broccoli Soup. I did ask ingredients (broccoli, carrots, chicken stock, onion, butter, and a little bit of sour cream…. none of those ingredients have carbs. So I counted it as FREE!)

45g carbohydrate dinner

This is 1/2 C Butternut Squash Risotto (30g carbohydrate), 2/3 C Asparagus, 1 oven Baked Chicken Thigh with Light Breading – 10g carbohydrate. It can also be described as “delicious.”

Day 9: Early rising at 5:30a with some quality letter writing time. Breakfast, work, lunch with the co-workers, and coming home to blog before Andrew arrives to pick me up for our date. Who knows what I’m having for dinner… it’s not quite time for that yet.


45g carbohydrate breakfast

I know that looks like milk up there… but it isn’t. 1 C Kefir (11g carbohydrate), 1 C Roasted Beet Soup (10g), 1 High Fiber English Muffin (20g carbohydrate),  1 T Light Cream Cheese, 1 Fried Egg with fresh thyme, 1 slice Herbed Turkey Breast.


45g carbohydrate lunch ideas

Leftovers from the night before… 1 C cubed Butternut Squash (15g carbohydrate), Asparagus, 1 oven baked Chicken Thigh (10g carbohydrate), 1 1/2 C Cream of Broccoli Soup, 1 Medium Apple (22g carbohydrate).


 ???? Mystery ????

(I’ll fill you in on this one later. )

Happy Weekend Everyone!

A Lenten Story: Bargaining with God

I once had a friend named John. He was the most delightful soul.


“I scope my 11 for bogeys while my partner T-bone refuses to notice that small metal sprite has landed menacingly on her nose; whatcha gon’ do?” -John’s reflection on the above portrait

John and I met in our 9th grade science class and instantly liked each other. His dad was a Methodist minister and so was mine – but neither of us lived with our dad anymore. Deep down inside, we were old souls that loved to be in an old church and sing from the old hymnal. We pursued God with a vigor. John was easily the smartest kid in class. Sometimes he would answer a question and you could tell that he was teaching the teacher instead of the other way around.

I always wondered why John chose me as his 9th grade science friend. Maybe it was because I was smart (although I was not nearly as smart as he), or maybe John felt a familiarity with me because of our similar backgrounds. Perhaps our friendship was sealed the day I held up a small sign in the front row of the classroom to say “STOP ROCKING” as he rocked back and forth on the balls of his feet during his science presentation (without breaking his stride, he caught himself quickly casting me a sideways look of appreciation). It could have also been because I would make him chocolate covered pretzels for Christmas – a treat he loved.

Who knows why? That semester would seal John and I as friends for life.

Back then, I never knew John would teach me one of my greatest life lessons.

Every super strength has a flip-side. With John’s brilliance came a bit of chaotic nature. John could go from an extreme high to an extreme low. Usually he was high. But, when he wasn’t – he really wasn’t. John’s fame grew in our high school as he became well known for his intelligence and talent on the speech and debate team. Mid semester, I stopped seeing John in the hallways. I heard word from some friends there was a disagreement between him and the debate coach. Word had it John had just packed up and transferred schools. He didn’t need a big school with lots of classes to be smart. He moved to his grandparents house in the country and attended a much smaller school where he likely self-taught, scored highly on the ACT, and moved out to any school of his choosing for college.

From that point on, my meetings with John were sporadic.

John was never meant for the small colleges in Missouri. When he graduated high school, I left for Mizzou and he left for Reed College in Portland, Oregon. Occasionally, he and I would come home for Easter or Christmas and we would see each other at church. He sat on the front right section of the congregation, so I always knew where to look. I smiled when I spotted his head full of crazy hair with the professor’s blazer.

A random note from John to me:

“HELLOOOO!!! I am so terrible when it comes to writing on these damned interweb things that I have no idea what a ‘wall’ is. Life is tres fantastique here at Reed, in lovely–but damn–Portland, Oregon. How is life for you, Ms. Burbee?”

My 9th grade science friend was growing up, and so was I…

I remember the last conversation we shared. John messaged me on facebook to ask if I still thought that God existed. He had been through some tough times with the recent death of his closest friend – a death John witnessed and could do nothing to stop from happening. Following this traumatic experience, John told me he had become an atheist.

I was shocked. John went to college to study Political Science and Religion. We had always shared a great faith in God and he was beginning to question it.  I told him, “I know God exists.” Instead of arguing with me, he asked “Tell me why you think so…”

I had just written an Lenten devotional on God working through my experiences in track that year. Rather than be verbose in trying to explain it, I asked if I could send it to him to read. He read it and messaged me back these words…

“Sarah Burbee, if God does exist, then God bless you.”

I remember replying, “I love you, John.”

I’m not sure which one of us had to go, but that was the last time I ever heard from John. I consider it one of my greatest blessings in life.

A few months later, I found out that John had killed himself. His funeral would be in three days.

Those three days were rough. I started to panic. Traditional conservative Christian faith would say that a person who takes their own life has given up their right to be in heaven. I think that is hogwash. But, at the time, I wasn’t so sure.

I began to pray fervently to God. I tried explaining to God that John may have not believed in his last hour, but that John was a good person and had been a good and faithful servant most of his life. I was sure John helped to build his piece of God’s Kingdom here on Earth. He lit up a room with his joy and pulled the best out of the people around him. Wouldn’t God reconsider? This was all just a big mistake.

After all, being with John on a good day was like being in a little piece of Heaven.

I needed advice, so I left work early and drove to the church John and I shared. I was out of touch with the church ministers/leaders after being away so long for college, but I figured I would just go into the first open office I could find. Unfortunately, all of the senior pastors were out of the office. I began to despair, but there was one door open. A new youth pastor who had recently moved to the Midwest. I squared my shoulders, knocked on his open door, sat on his couch and told him my dilemma.

Was my friend who committed suicide going to “hell?” As I talked, I explained to the youth minister that John was a good person. He didn’t deserve to go to “hell.”

The youth minister stopped me. He pointed out something so important I hope I never forget it. He said, “Listen to what you’re saying. You’re telling God about who John was… as if God didn’t know John. That’s not the God we serve. You’re worried that God might make the wrong choice with John, but our God doesn’t make wrong choices. He’s not like a judge who has to hear both sides of an argument to make a decision. God knew John and John’s heart better than JOHN knew himself. Much better than you knew him or even his closest friend. There isn’t a thing about John that God doesn’t know. And God will not make a wrong choice.”

He was right. I realized my pleading to God was ridiculous.It’s as simple as God will make the right choice. Every time.

It’s interesting that we tell Christians that Christ died for our sins, but not if we were weak enough to take our own life. That is such a lie.

I don’t worry about where John is, I attended his funeral with peace. John cannot be removed from God’s love forever because God is always there. Always ready to catch you when you fall. I know God is there for John.

It’s not our job to be the judge of who deserves what.

I’m grateful for John’s life. I’m also grateful for his doubt and his sacrifice (although I always wish I had more time with him).

John taught me that we’re not here to “bargain with God.” It’s our job to trust that God is working all around us and that His love is endless.

It’s that simple.

John’s funeral was one of those perfect days.

John was buried in his family’s plot next to his grandparents – who he loved immeasurably. So many of his smart friends from college drove all night from Oregon to attend his funeral in a tiny town in Mid-Missouri. It was a service of old hymns and sharing on a warm breezy summer day. I doubted whether I should be in attendance. Afterall, I was John’s 9th grade science friend, but our connection was always strong. I never stood up to share, but I heard so many great stories that made me feel even closer to John.

Even in his absence, John was there.

It was great to get a sense of John’s life in Oregon. I remember them saying how much they would miss John reading to them. He was an enthusiastic reader. They claimed his dog, Kuper, was the most well-read dog in the world. John read the classics, philosophy, and poetry to anyone who would listen – even if it was an audience of one canine. I love that story.

He’s a brilliant soul and his life shines on through his brief encounter with mine and so many others. There are no promises for tomorrow. Be all that you can be today because it’s the only guarantee you have for sure. And, never underestimate who you might be able to impact today – we’re more connected than we know.

Day 6-7 of 45g Carbohydrate Meals

These are the rules for 40 days. Each day, three meals, 45g carbohydrate each. No snacking.

Day 6: Started off great, went to work, and then attempted a challenging meal at Andrew’s apartment, shattered an entire bottle of red wine by accident and about had a melt down. Let’s just say I was calling this beautiful beet soup “Sarah’s Stupid Soup” for awhile. But, the only thing that’s stupid about this soup is how ridiculously good it is to eat. Now that it’s a new day, I am in LOVE with this soup.


Breakfast ideas

1 High Fiber English Muffin (22g carbohydrate), 1/2 Banana (15g carbohydrate), 2 Tbsp Almond Butter, 1 Orange “Cutie” (8g carbohydrate), 2 fried Eggs with fresh thyme.


What to eat at work

I’m not too proud to eat the same thing twice! These are the lovely beef pot roast leftovers. 4-6 ounces Beef, 1 C Sugar Snap Peas, 1 1/2 C Mixed Roasted Vegetables (onions, carrots, sweet potato, white potato, mushrooms, leeks – 40g carbohydrate), 1 Small “Cutie” Orange (8g carbohydrate).


Half Eaten Dinner

Really. This picture is hideous. But, that’s what I get for getting so flustered with this meal. I was almost completely finished with my plate when I realized I forgot to take a picture and I had no extra ingredients to restage. Luckily, Andrew eats much slower than me and this is his half eaten plate – which was very similar to what I consumed.

1 1/2 C Roasted Beet Soup (10g carbohydrate), 3/4 C Acorn Squash (12g carbohdyrate), 1 small slice of Homemade Honey Oat Bread (25g carbohydrate), Spinach, 6 ounces Ahi Tuna Steak, Water.

Day 7: I was in a hurry to get to work and left with only a few things to hold me over. Rather than set myself up for failure, I used my lunch break to eat breakfast in the cafeteria. Breakfast is the worst meal to skip because it sets the hunger tone for the rest of the day (for me…). Afterwards, I stopped by the store to pick up a few things to make dinner. I was told to “make something amazing with these eggplants.” What’s more amazing than eggplant curry??


Diabetic Breakfast in Hospital

Like I said, I left the house with an odd assortment of food: Beet soup, wheat bread, and almond butter. I decided to spend the three dollars and splurge on a hospital made ham and cheese omelet to go with it.

Ham and Cheese Omelet with diced Tomatoes, 1 large slice homemade bread (40g carbohydrate), 1 Tbsp Almond Butter, Water.


Beet Soup

1 1/2 C Roasted Beet Soup (10g carbohydrate), 1 medium slice Homemade Honey Oat Bread (35g carbohydrate), Butter, Water.  Missing a protein… so I also ate these when I got back to the office. They count for something!

Almonds in hand

1 Handful of Nuts (Almonds, to be specific)


Diabetic Dinner Ideas

1/2 C Lentils (15g carbohydrate with 14 grams of fiber subtracted!), Eggplant and Chicken Curry (15g carbohydrate) and 3/4 C fresh Pineapple (15g carbohydrate).

Day 2-5 of 45g carb meals

Day 2 through 5 – Unique Meal Circumstances


Andrew and I left for a mini-vacation to Vermont this past Thursday. I didn’t bring my laptop with me to post, but that doesn’t mean I wasn’t taking pictures of my 45 gram carbohydrate meals.

Inside these pictures, there are some “challenge meals.” Over and over, I hear from my patients how they couldn’t eat well because they were on the road traveling. Or, they couldn’t help having that hot dog because they were stuck in the baseball stadium. Not to mention, the more common fiasco of trouble following a diabetic diet when celebrating a special occasion at a restaurant (and worrying about getting enough to eat!).

So, pay attention students. Learn from the master. (wink)

Day 2: Sarah wakes up early to be at work by 6:15a for a full day at work in order to get off early at 2:15p, hop in the Jeep with Andrew, and drive 6hours to a Bed and Breakfast in Vermont.


Diabetic Breakfast

2 scrambled Eggs, one handful of Arugula, 1 Tomato chopped, 1 handful Carrots, 1 High Fiber English Muffin (22g carbohydrate) with 1 tsp Butter, and 3 small “Cutie” Oranges (24g carbohydrate).


Diabetic Lunch

2 Slices High Fiber WW Bread (26g carbohydrate), 6 ounces Pulled Pork, 1 handful Arugula -cooked, 2 Tbsp Goat Cheese, 1/2 C Cherry Tomatoes, 3/4 C raw Snap Peas, 2 small “Cutie” Oranges (16g carbohydrate), 2 Strawberries (6g carbohydrate)


Travel Food

This meal was eaten in the car from containers on my lap. It was impossible to show each portion…. 1 Sandwich: Herbed Deli Turkey sandwich with Goat Cheese, Spinach, and 2 slices High Fiber WW Bread (26g carbohydrate), 1 handful of cherry tomatoes, 1 handful of sugar snap peas, 1 small handful of cashews eaten with 1 handful of carrot “chips,” 1/2 Cara Cara Orange (15g carbohydrate).

Proof I was eating in the car…

photo 5(5)

Day 3: Sarah wakes up at a Bed and Breakfast with no idea what they might be serving (although she did request something with eggs the night before), leaves for the mountain for a full day of skiing, gets back, takes a nap, and gets ready for a fancy dinner with Andrew at a nice restaurant.


Diabetic Breakfast

This is food from our bed and breakfast. He almost gave me too few carbs the first day. I had to ask for the toast. Omelet with ham, onion, mushroom, tomatoes, and cheese; 1 slice toast – cut in half (15g carbohydrate), 1 C mixed berries and melon (15g carbohydrate), 1/2 Banana sliced (15g carbohydrate), hot mint tea with no sweetener.


What to eat when Skiing

Water, Snap Peas, Cherry Tomatoes, 3/4 C Carrots, 1/3 C Cashews and Almonds, 1 Herbed Turkey Sandwich with Goat Cheese, Spinach and 2 slices High Fiber WW Bread (26g carbohydrate).


Counting Carbs at Restaurants

This is from the Downtown Grocery – a great place to eat in Ludlow, VT. Andrew and I split the Cara Cara and Beet Salad with Cheese (10g carbohydrate) and the Roasted Acorn Squash with toasted Mushroom Soup (15g of carbohydrate). Then I ordered the Ribeye with creamed Spinach and Lincoln Log Potatoes (20g carbohydrate). Mmmm!!!!! So yummy.

Day 4: Almost the exact same situation as day 3: Bed and Breakfast mystery breakfast, lunch on the mountain, and dinner date.


Andrie Rose Breakfast

Ham and Potato Frittata (I estimated about a 1/2 C potatoes = 15g carbohydrate), 1 slice toast (15g carbohydrate), and 1 C mixed fruit (15g carbohydrate). Unsweetened Hot Apple Cinnamon Tea to drink.


Ski Lunches

BBQ Pulled Pork Sandwich (45g carbohydrate) from a hut on the mountain, Spinach, 3/4 C Carrots, 1/2 C Almonds and Cashews, 1 handful Cherry Tomatoes, 1 handful sugar snap peas. Hot Tea to drink.


Diabetic Fine Dining

Andrew and I split a soup, salad, and entree between the two of us. We had some kind of Salad with Blue Cheese, Avocados, and a few slices of Pear (5g carbohydrate), 1/2 wheat roll (15g carbohydrate), 1C lentil spinach soup (15g carbohydrate), Pork Shoulder, Green Beans, 2 spears of Asparagus, and 1/4 C of mashed Herb Sweet Potatoes (10g carbohydrate) and 1/4 C Parsnips.

SUNDAY: This is my day of rest. I think everyone should get one day off per week. Although, you should note that it’s not a day to completely blow it. I was not AS STRICT on this day, but I definitely DIDN’T blow it with something huge like a DQ Blizzard for 140g carbohydrate.

Breakfast – (not pictured) Bed and Breakfast decided to make pancakes, cereal, milk, juice and fresh fruit as a breakfast option. That’s a lot of carbohydrates. I skipped the cereal, milk, juice, and fresh fruit. I ate 1 1/3 6 inch pancakes (30g carbohydrate) and used about 1 Tbsp Maple Syrup (15g carbohydrates). I left hungry, went upstairs to my room and snacked on some nuts.

the hatchery Ludlow, VT

Lunch – Southwestern Chicken Sandwich at the Hatchery (Ludlow, VT). Two slices Sourdough Bread (30g carbohydrate), Chicken Breast, Salsa, Cheese, and sliced Avocado. 5-6 Lays Chips (8g carbohyrate -I normally would not even touch these, blame the pancakes for making me feel desperate).

Snacks on the Road- Almonds, Cashews, 1/2 Cara Cara Orange (10g carbohydrate), 1 slice of Andrew’s homemade Banana Bread (30g carbohydrate)


Dinner – Roasted Chicken (reheated) with Pesto, 1 C Roasted Potatoes with Pesto, Spinach, and Parmesan (30g carbohydrate), 1 1/2 C cooked Sugar Snap Peas, 1/2 a Pear for dessert (15g carbohydrate)

Day 5: Breakfast with Andrew, leaving for work, forgetting cell phone at home, returning home during lunch break and reheating leftovers, Dinner with host family (menu decided by host mom who has very little knowledge on carbohydrate counting).


Diabetic Breakfast Ideas

A very delicious meal made by myself and Andrew. 1 WW English Muffin (25g carbohydrate), Scrambled Eggs with Spinach, Tomatoes, and Pesto, 1/2 Banana sliced (15g carbohydrate) and 1/2 of a small Orange “Cutie” (4g carbohydrate)


Diabetic Lunch Ideas

4 ounces Beef Pot Roast, 1 C Sugar Snap Peas, 1/2 C Roasted Potatoes (15g carbohydrate), 1/2 C Roasted Onions, Carrots, and Mushrooms, 1 slice High Fiber Bread (13g carbohydrate), 1/2 C Grapes (15g carbohydrate)


Diabetic Pasta Dinner

Note: This meal was not planned or made by me, but it was FOR me. Sometimes you’re going to be in a situation where you “do what you can to get by and be polite to your host”. This is one of those times. I chose to allot my carbohydrate like so:  2/3 C Noodles (30g carbohydrate), 1 1/2 C tomato sauce (unsweetened), 1 sausage, 3 C salad with Cheese, Pecans, and Berries (15g carbohydrate)

Forty Days of 45 grams of Carbohydrate/Meal

Happy Ash Wednesday!

I’m supposed to be going to bed right now because I have a really busy day tomorrow. You know just a normal day… going to Vermont (a place on my bucket list for the past 10 years) with Andrew for the weekend. (!!!) No big deal. (Totally a big deal!)

BUT, regardless of my plans for tomorrow, I just couldn’t go to bed without talking to you fine people.

Today is the beginning of lent. Some of you may practice lent and some of you may not. It really doesn’t matter. During the lenten holiday (40 days of preparation before Easter), I decided I would start a fun project for the blog.

Forty days of 45g carbohydrate meals!

Forty-five grams of carbohydrate is what I recommend to most of my female patients with diabetes. It’s a great way to control your blood sugars and lose about 10% of your excess weight. So, everyday I’ll be practicing what I preach and taking photos of my plates. A lot of people would be surprised to see how much food it can be (or how little depending on the situation). I won’t make any exceptions. If I’m out to eat with friends, at a party, or cooking at home – I vow to stick to 45 grams of carbohydrate. This could get interesting…. :)

I plan to post a fair number of them. If you’d like to copy-cat my meals – feel free!

Here’s our first day of meals…

Day 1: Forty Days of 45g Carbohydrate Meals

Breakfast – cooked at home

Diabetic Breakfast

2 scrambled Eggs, 2 C fresh Strawberries (25g), 1 High fiber English Muffin (20g), 2 Tbsp Almond Butter, Water to drink

Lunch – purchased from hospital cafeteria

Diabetic Lunch

2 slices Whole Wheat Bread (30g), 4-6 ounces shaved Chicken, Provolone Cheese, 2-3 pieces of Lettuce, 4 slices Tomato, 6 slices of Cucumber, 2 Tbsp Honey Mustard dressing (3g), and 1 small Orange (15g), Water to drink

Dinner – prepared by friend

Diabetic Dinner

6-8 oz Raspberry Chicken Breast (10g), 1/2 C Couscous and Peas (20g), Spring Greens with Plums and Maple Balsamic dressing (15g), Water to drink

Roasted Cauliflower Soup with Curry

As a blog writer, you should know that I also enjoy blog reading.

One of my favorite blogs is by a girl named Joy. Her blog is called “Joy the Baker,” but she does waaaay more than just bake. She’s like a mentor to me – even though she probably doesn’t even know I’m reading. (Seriously. I must get better about commenting.)

Anyways, I was catching up on some of my favorites when I saw this recipe for Roasted Cauliflower Soup with Cumin. Immediately, I emailed Andrew (my happiest kitchen helper) that we needed to make this soup ASAP. Of course, he agreed.

You see, Joy takes perfect pictures. They always look so good I have no choice but to commit. But, I didn’t know what I was committing to… Everything happened so quickly – I’m embarrassed to say I hadn’t even looked at the recipe before the making day.

So, I intended to make this soup, but in the process of making Joy’s soup something wonderful happened. I realized that the soup was more than just “with Cumin.” It was a soup “with Cumin and Curry.”

DO YOU KNOW WHAT THAT MEANS??!?! It opened up a whole new flavor palate! I love curry the most when it includes citrus, coconut, and cilantro. So, I adapted the recipe.

Here’s the Beetingheart’s version of an already great soup! (Thanks Joy!)

Recipe: Roasted Cauliflower Soup with Curry

Curry Cauliflower Soup


  • 1 1/2 Heads of Cauliflower
  • 3 Tbsp Olive Oil
  • 2 Tbsp Curry Powder
  • 1 Tbsp Cumin Powder
  • 1 tsp Salt
  • 1/2 Fresh Lemon
  • 4 C Chicken Broth
  • 3 Tbsp Butter
  • 1 Medium Onion
  • 6 ounces Coconut Milk
  • Cilantro


  1. Preheat the oven to 375 degrees F. Cut the cauliflower into medium size pieces and lay flat on a roasting pan (or a cookie sheet with raised edges).
  2. Drizzle olive oil and spices over cauliflower and roast with the 1/2 lemon for 25 minutes. Once finished, squeeze the lemon juice over the top of the roasted cauliflower.
  3. Multitasking – While the cauliflower is roasting, cook the onion in a pan with 1 tbsp of butter until soft. Remove from heat.
  4. Bring chicken stock to boil and add roasted cauliflower, cooked onions, and remainder of butter (2 T). Gently boil over medium heat for 10 minutes.
  5. Use a food processor/blender/or immersion tool to blend cauliflower to a somewhat smooth consistency. Return soup to pan.
  6. Add the coconut milk to desired consistency. Stir.
  7. Top with Cilantro and serve.

Along with this beautiful recipe, I recommend Curried Coconut Spinach as a side dish.

Recipe: Curried Coconut Spinach

Cooked Spinach


  • 4-6 C Fresh Spinach
  • 1 tsp Olive Oil
  • 1 Tbsp Coconut Milk
  • 1/2 tsp Curry Powder


  1. Heat pan with oil. Add fresh spinach and toss.
  2. Let heat until spinach is halfway cooked.
  3. Add coconut milk and top with curry powder.
  4. Serve immediately.

A Note to the Diabetics: This is a very low carb soup. I would estimate 2 Cups as 15g of carbohydrate. The spinach is also considered a non-carb. Therefore, this is the perfect meal to have bread, fruit or dessert in order to reach your carbohydrate budget (45-60g of carbohydrates per meal).

I’m pretty sure this is a meal that would help turn those hands yellow… Exciting!!!

Almond Butter and Hot Banana Sandwich

A New Sandwich

photo 2(24)

To be honest, the only reason I even THOUGHT of making this sandwich is because Andrew said something about an almond butter banana sandwich he made a few days ago. I used to love peanut butter banana sandwiches. It’s only reasonable that almond butter and banana would also make a good combo.

After all, almond butter is > than peanut butter in my opinion.

I can’t say I’m wild for bananas though. As I’ve gotten older, I’ve noticed they’ve started losing their appeal. In fact, the only way they can still “wow me” is if I cook them. A hot banana is > than a cold banana.

With these brilliant ideas and revelations pouring into my brain, I had but one choice… to actualize the sandwich. It was up to me to make it happen. Luckily, the cosmos aligned and all the necessary ingredients were within reach.

Recipe: Almond Butter and Hot Banana Sandwich

Almond Butter and Banana Sandwich

I started by toasting my high fiber, whole wheat sandwich bread… When dealing with a banana (30 grams of carbohydrate) sandwich, one must cut carbs where they can. High fiber bread comes out to only 10-13g of net carbohydrates per slice compared to white bread at 15-22g net carbohydrates per slice.

Next, I got out my pan to heat the banana. One little of sliver of butter went to ensure the proper browning of the banana. Don’t feel guilty about this – it’s nothing in the grand scheme of things. Cook the banana on both sides for ~3 minutes or until brown. Sprinkle with cinnamon and remove from heat.


By this time, your bread should be popping out of the toaster. Collect the high fiber bread and lovingly apply almond butter. You can be generous and apply to both sides. I like the crunchy almond butter, but you’re entitled to your own opinion. Smooth might also be nice.

Almond Butter Sandwich

Once both slices are ready, carefully lay the hot banana across the toasted bread with almond butter. Take several pictures. Send them to your friends and family. Make post cards and send them around the world. Spread the word. Almond butter and hot banana sandwiches for everyone.

Peanut butter and banana

To round out this high carbohydrate and high fat sandwich, I added two eggs for protein. It was a quick easy lunch. You don’t haaaaave to cook eggs with this sandwich, but you caaaaaan. Remember, getting protein in your meals is important to help preserve my muscle mass. No fluffy girls around here. :)

A Note to the Diabetics: This sandwich would be 50 grams of carbohydrate if you use an entire 8 inch banana and two slices of double fiber bread. If you cannot find double fiber bread, my recommendation is to use only half a banana instead of a whole. This alteration would equal about the same 50g of carbohydrate. Other non-carbohydrate foods to have with the sandwich could be non starchy vegetables like baby carrots or salad.

Enjoy! Happy Thursday everyone!