Meatless Monday and an Article

Want to improve brain function and possibly delay any chances of dementia? According to a recent article in The Diabetic News, the solution may be as simple as eating your fruits and veggies, while upping the amount of execise you get.

The article, titled “Study: Easy Solution to Higher Brain Function, Delay of Dementia”, states that a York University research team found that “cross-sectional data of 45,522 participants, age 30 to 80+,” found that subjects of “ normal weight or overweight, but not obese, eating more than 10 servings of fruit and vegetable daily was linked to better cognitive functioning.” When exercise was added, especially with the higher amounts of fruits and veggies, the prognosis was better at keeping dementia at bay.

To read the article in its entirety, click here.

And now for today's six diabetic recipes. Enjoy!

PEACH FROZEN YOGURT

This comes from Diabetic Connect, and starts off, “This tasty dessert treat only has 3 ingredients! Not to mention it's incredibly easy to make and delicious.” Makes 8 servings.

View this online here.

Ingredients

2 cups peeled, chopped peaches

1/4 cup honey

2 1/2 cups non-fat plain Greek yogurt

Directions

Blend all ingredients together in a blender or food processor.

Pour into a ice cream maker. Freeze according to manufacturer's directions.

Pour into a freezer safe container and freeze for 1 hour until hard, but not frozen solid.

NOTE: frozen yogurt that is not eaten can be poured into Popsicle molds for a later treat.

Nutritional Facts: Servings: 8; For 1/2 cup of frozen yogurt: Calories 90; Total Fat 0g; Sodium 31mg; Carbohydrates 15g; Sugars 13g; Protein 7g

FRESH CRANBERRY AND WILD RICE STUFFING

Servings: 4

View recipe: http://diabeticgourmet.com/recipes/html/184.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=184

Ingredients

1/2 cup wild rice, uncooked

1 cup water

1/4 cup raisins, dark or golden

5 scallions, chopped

1 tablespoon canola oil

1/2 cup celery, or fennel bulb, chopped

1 cup fresh cranberries

1 tablespoon orange rind-grated

1/2 teaspoon dried thyme

Directions

Put the wild rice in a saucepan.

Add the water and raisins and cook over medium heat for 1 hour, or until the rice is tender. Drain.

Saute the onions and celery (or fennel bulb) in the oil until tender.

Add the cranberries, orange rind, thyme and rice.

Serve as a side dish; this stuffing goes great with poultry dishes such as cornish game hen, as well as lighter pork dishes such as pan seared pork loin.

Nutritional Information Per Serving: Calories: 135; Fat: 2 g; Sodium: 111 mg; Cholesterol: 1 mg; Carbohydrates: 26 g; Exchanges: 2 Starch/Bread

SPINACH WITH GARLIC, RAISINS AND PEANUTS

Yield: 4 servings

Source: National Peanut Board

Find this recipe at: http://diabeticgourmet.com/recipes/html/1061.shtml

Ingredients

1 tablespoon peanut oil

2 garlic cloves, thinly sliced

A pinch dried hot red pepper flakes

1 small red bell pepper, cored, seeded and cut into thin strips

2 pounds fresh baby spinach*, rinsed and spun

1/4 cup golden raisins

1/4 cup unsalted dry-roasted peanuts, chopped

Salt and freshly ground black pepper

Directions

In large non-stick skillet, heat oil over medium-high heat; add garlic and red pepper flakes and cook, shaking pan here and there, just until edges of garlic are brown.

Add red bell pepper and cook, tossing or stirring, another minute. Add spinach, raisins and peanuts; using tongs, flip spinach from underneath to over on top to distribute mixture and evenly cook.

Saute just until wilted and released water has mostly evaporated, about 2 minutes. Season with salt and pepper.

Nutritional Information Per Serving: Calories: 143; Protein: 9 g; Fat: 9 g; Cholesterol: 0 mg; Carbohydrates: 12 g

CHILE CHEESE LOG

Yield: 1 (10 oz.) Log

View recipe: http://diabeticgourmet.com/recipes/html/179.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=179 Source: Triscuit

Ingredients

1 cup shredded reduced fat cheddar cheese (4 oz)

1/2 cup part-skim ricotta cheese

1 tbsp finely chopped parsley

1 tbsp chopped green chile

1-1/2 tsp dried minced onion

1 clove garlic, minced

2-3 drops liquid hot pepper seasoning

2 tbsp finely chopped Planters pecans

20 Triscuit wafers

Directions

In electric blender or food processor, blend cheddar and ricotta cheese until just combined.

Spoon mixture into a bowl; stir in parsley, chiles, onion, garlic and hot pepper seasoning.

Shape into 5-inch log; wrap in waxed paper or plastic wrap and chill at least 2 hours.

To serve, roll log in pecans; cut log into 1/4-inch slices. Place slices on wafers.

Nutritional Information Per Serving: Calories: 52; Fat: 3 g; Sodium: 78 mg; Cholesterol: 6 mg; Carbohydrates: 4 g; Exchanges: .2 Starch/Bread; .3 Meats; .2 Fat

ZUCCHINI AND CARROTS WITH FRESH HERBS

Glycemic Index: 22, Glycemic Load: 1

Yield: 6 servings

Serving size: 3/4 cup

Source: The Complete Idiot's Guide to Terrific Diabetic Meals

Find this recipe at: http://diabeticgourmet.com/recipes/html/768.shtml

Ingredients

2 medium carrots, sliced

4 medium zucchinis, cut into julienne strips

2 tablespoons unsalted butter

1 tablespoon chopped fresh or 1 teaspoon dried thyme

1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed

2 teaspoons fresh lemon juice

1/8 teaspoon salt

1/4 teaspoon freshly ground black pepper

Directions

Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.

Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.

Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.

Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable, 1 Fat

SOUTHWESTERN ROASTED VEGETABLES

Yield: Makes 8 (1/2-cup) servings

Source: Holly Clegg's Trim & Terrific Diabetic Cooking

Find this recipe at: http://diabeticgourmet.com/recipes/html/1055.shtml

Ingredients

4 cups peeled, cubed sweet potatoes (yams), cut in 1-inch cubes

1 1/2 cups zucchini, cut into small chunks

1 small red onion, cut into small chunks

1 6-ounce package portabella mushroom slices, halved

2 tablespoons olive oil

3 tablespoons reduced-sodium taco seasoning mix (about half a 1.25-ounce packet)

Salt to taste (optional)

Directions

Preheat oven to 425F. Coat baking sheet with nonstick cooking spray or line with foil.

In large bowl, combine sweet potatoes, zucchini, onion and mushrooms. Toss with olive oil to coat. Sprinkle with taco seasoning and spread vegetables on baking sheet.

Bake 40 minutes, shaking pan every 15 minutes, until vegetables are tender and roasted.

Nutritional Information Per Serving: Calories: 110; Protein: 2 g; Fat: 4 g; Sodium: 209 mg; Cholesterol: 0 mg; Carbohydrates: 17 g