When you think of protecting your heart, what comes to mind? Seeing a cardiologist? Taking your medication as indicated? Both are good ways to help. But according to an article in Diabetic Connect, little things can also help your heart, too – and they might be things you're already doing. The article (“4 Things You're Already Doing to Help Your Heart”) suggests that simple things like watching comedies and hanging out with your pet can also help promote heart health. Click here to read the article and find out all four things, and why they help.
And now, for today's six yummy diabetic recipes to help you through the day. Enjoy!
BROCCOLI SLAW
Yield: 8 servings
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/771.shtml
Ingredients
12-ounce package broccoli slaw mix (about 5 cups)
1 medium apple, cut into matchstick-sized pieces
1/3 cup dark raisins
1/3 cup roasted salted sunflower seeds
Dressing:
1/2 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon sugar substitute or sugar
1 tablespoon apple cider vinegar
Directions
Combine the broccoli, apple, raisins, and sunflower seeds in a large bowl, and toss to mix well.
Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the broccoli mixture and toss to mix well. Add a little more mayonnaise if the salad seems too dry.
Cover the salad and chill for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 2.2g; Sodium: 186mg; Cholesterol: 0mg; Fat: 2.7g; Saturated Fat: 0.3g; Dietary Fiber: 2.7g; Carbohydrates: 13g; Exchanges: 1 Vegetable, 1/2 Fruit, 1/2 Fat
LEMON ASPARAGUS AND CARROTS
Servings: 6
To view this online, click here.
Ingredients
1/2 pound carrots, small
1 dash lemon pepper
8 ounces asparagus spears, frozen or fresh
1/8 cup lemon juice
Directions
Wash, trim, and peel small carrots. Place carrots in a steamer basket above boiling water. Cover and steam about 15 minutes or till crisp-tender.
Rinse carrots in cold water; drain.
In the meantime, cook frozen asparagus spears according to package. Rinse asparagus in cold water, drain.
Cover and chill drained carrots and asparagus.
To serve, arrange carrots and asparagus on a platter. Sprinkle with a little lemon juice and lemon pepper.
Nutritional Information Per Serving: Calories: 26; Protein: 1 g; Sodium: 19 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
CHOCOLATE ALMOND MERINGUES
Yield: About 2 1/2 dozen
Serving size: 1 meringue cookie
Online: http://diabeticgourmet.com/recipes/260.shtml
Source: MealLeaniYumm!
Book Info: http://diabeticgourmet.com/book_archive/detains/80.shtml
<i>Ingredients
1/2 cup sugar, divided
1/4 cup ground almonds
1 tbsp. unsweetened cocoa
1 tsp. cornstarch
2 egg whites
1/8 tsp. cream of tartar
1/2 tsp. vanilla (or 1/4 tsp. almond extract)
Directions
Preheat oven to 250 degrees F.
Spray a foil-lined baking sheet with non-stick spray. In a small bowl, mix 2 tbsp. of the sugar with almonds, cocoa and cornstarch.
In a stainless or glass bowl, beat egg whites with an electric mixer until frothy. Add cream of tartar and beat on high speed until soft peaks form. Gradually add flavoring and remaining sugar. Beat until stiff and shiny. Gently fold cocoa mixture into meringue.
Drop cookie mixture from a teaspoon onto the baking sheet to form small mounds. Leave about 2 inches between each mound. (Mixture could also be piped through a large pastry bag fitted with a large star tube.)
Bake at 250 degrees F for 40 minutes. Cookies should be dry and slightly browned. Cool completely. Store in a tightly covered container. These can be frozen.
Nutritional Information Per Serving: Calories: 18; Protein: trace g; Fat: 0.3 g; Sodium: 7 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: 1/4 Bread/Starch
DEVILED EGGS WITH BACON AND BARBECUE
Take a break from the ordinary with this bold, deviled egg appetizer. Barbecue sauce is mixed in and it's topped with turkey bacon.
Makes 24 servings
Source: Jennie-O
View online with photo and print: http://diabeticgourmet.com/recipes/html/1333.shtml
Ingredients
12 hardboiled eggs, peeled
1/2 cup mayonnaise
2 tablespoons barbecue sauce
1/2 teaspoon smoked paprika
1/4 teaspoon kosher salt
1 teaspoon Dijon mustard
1 teaspoon chopped fresh chives
2 slices JENNIE-O Turkey Bacon, cooked and cut into 24 pieces
Garnish: chopped fresh chives, smoked paprika
Directions
Cut eggs in half lengthwise.
Carefully remove yolks and place in medium bowl.
Mash yolks with a fork.
Stir in mayonnaise and barbecue sauce until smooth.
Stir in paprika, salt, mustard and chives.
Spoon mixture into egg white halves.
Top with bacon pieces.
Garnish with chives and paprika, if desired.
Refrigerate until ready to serve.
Nutritional Information Per Serving: Calories: 35; Protein: 3 g; Fat: 2 g; Sodium: 120 mg; Cholesterol: 80 mg; Saturated Fat: 0.5 g; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 2 g
NEW POTATOES WITH PEAS & FETA
Here's an easy potato salad recipe, featuring red potatoes, feta cheese, Kalamata olives and fresh mint.
Makes 8 servings
Source: Jennie-O
View online with photo and print: http://diabeticgourmet.com/recipes/html/1332.shtml
Ingredients
1-3/4 pounds small red potatoes, cut into quarters
2 tablespoons plus 1/4 cup olive oil, divided
1 cup crumbled feta cheese
1/2 cup Kalamata pitted olives, sliced lengthwise into quarters
1/2 fresh or frozen peas, thawed
2 tablespoons chopped fresh mint
Salt and pepper, if desired
Directions
Heat oven to 425F.
Toss potatoes with 2 tablespoons olive oil.
Place on rimmed baking sheet.
Bake 20 to 25 minutes or until tender.
In bowl, toss together potatoes, cheese, olives, peas, olive oil and mint.
Season lightly with salt and pepper, if desired.
Nutritional Information Per Serving: Calories: 220; Protein: 6 g; Fat: 13 g; Sodium: 330 mg; Cholesterol: 6 mg; Saturated Fat: 3.5 g; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 21 g
SESAME CHICKEN BREAST
Servings: 4
View online: http://diabeticgourmet.com/recipes/html/20.shtml
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Protein: 15.1 g; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Carbohydrates: 7.2 g; Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
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