Meatless Monday

If you use an insulin pen for your daily insulin, there's a helpful hint from Diabetes Self-Management. According to the hint, you should "never store an insulin pen with a needle (new or used) attached." It states that air can leak in or insulin may leak out.

Diabetes Self-Management also has an article titled "Insulin Delivery Devices" that gives quite a bit of useful information about the different was to deliver insulin. (You can click the above link, or click here to read the article.)

And now, on to the food. It's Meatless Monday, time to try a day without meat. Of course, if you're a vegetarian, going meatless is pretty much second-nature. Either way, here are six diabetic and vegetarian recipes to help you through the day, including Quesadillas and Lemon Basil Pesto with Fresh Vegetables. Enjoy!

SPINACH SALAD WITH CREAMY BEET DRESSING

Recipe Yield: Makes 2 servings.

View online: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing

Print version: https://diabeticgourmet.com/diabetic-recipes/spinach-salad-with-creamy-beet-dressing/print/

Ingredients

1/2 cup finely chopped, drained canned beets, or vacuum-packed cooked beets (see note)

1 1/2 tsp. Dijon-style mustard

1 1/2 tsp. apple cider vinegar

4 Tbsp. fat-free, reduced-sodium vegetable broth, divided

1 Tbsp. extra virgin olive oil

Salt and ground black pepper, to taste

1 1/2 ounces French green beans

3 cups baby spinach

2 medium endives, cut crosswise into 1/2-inch slices, about 1 cup

2 tablespoons sweet onion, cut in very thin crescents

1 small roasted or cooked beet

Directions

For dressing, place beets, mustard, vinegar and 2 tablespoons of broth in blender and whirl until smooth, stopping to scrape down sides of blender as needed.

With the motor running, pour in remaining broth, then oil. Season dressing to taste with salt and pepper.

Makes 3/4 cup thick dressing. Dressing can be made ahead and refrigerated, tightly covered, for 24 hours. If necessary, before using, thin chilled dressing with additional broth and adjust the seasoning.

Cook green beans in boiling water for 2 minutes. Drain and plunge immediately into bowl of cold water. When beans are cool, drain well and set aside.

In mixing bowl, combine spinach and endive, then divide between 2 salad plates or wide, shallow bowls. Sprinkle onions over greens, then add green beans.

Cut beet crosswise into thin slices. Cut each slice into matchsticks and sprinkle over salad. Drizzle on 3 tablespoons of the dressing. Serve immediately.

Note: When buying beets in a can or jar, be sure they are not pickled.

Nutritional Information Per Serving: Calories: 86; Fat: 4 g; Saturated Fat: under 1 g; Sodium: 119 mg; Protein: 3 g; Carbohydrates: 11 g

QUESADILLAS

Recipe Yield: 8 servings (2 wedges)

View online with photo: https://diabeticgourmet.com/diabetic-recipe/quesadillas

Print version: https://diabeticgourmet.com/diabetic-recipe/quesadillas/print/

Source: Forbidden Foods Diabetic Cooking

Ingredients

1 cup shredded Mexican Cheddar, Monterey Jack, Pepper Jack, or brick cheese

1 green onion, minced

1-3 tablespoons canned chopped green chilies (to taste)

4 (8-inch) flour tortillas

Chunky salsa, for topping or dip

Directions

In a medium bowl, toss together the cheese, green onion, and chilies; set aside.

Spray a medium skillet with nonstick cooking spray and place over medium heat.

When hot, add 1 tortilla and sprinkle it with one-fourth of the cheese mixture.

When the cheese begins to melt, about 1 minute, fold the tortilla in half.

Continue cooking until lightly browned and crisp on both sides, about 1 minute.

Transfer to a cutting board.

Repeat with the remaining tortillas and filling.

Cut into 4 wedges with a knife or pizza cutter and serve immediately with the salsa.

Nutritional Information Per Serving: Calories: 134; Fat: 6 g; Fiber: 1 g; Sodium: 211 mg; Cholesterol: 12 mg; Protein: 6 g; Carbohydrates: 14 g; Sugars: 1 g

Diabetic Exchanges: 1 Starch, 1 Fat

MUSHROOM DILL SAUTE

https://diabeticgourmet.com/diabetic-recipes/mushroom-dill-saute

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

Recipe Yield: Serves: 4 (1 Serving = 1/2 cup)

Ingredients

1 tablespoon margarine

2 cups sliced white mushrooms (8 ounces)

1 red or yellow bell pepper, cored, seeded, and cut in thin strips

1 clove garlic, minced

2 teaspoons Dijon mustard

2 tablespoons snipped fresh dill, or 1 teaspoon dried dill weed

1/8 teaspoon freshly ground pepper

Directions

Melt the margarine in a large nonstick skillet over medium heat.

Saute the mushrooms, pepper strips, and garlic until the mushrooms are tender and the liquid has evaporated, about 5 to 7 minutes.

Stir in the mustard, dill, and ground pepper; toss to coat. Heat through.

Nutritional Information Per Serving: Calories: 48: Fat: 3 g; Sodium: 66 mg; Protein: 1 g; Carbohydrates: 5 g

Diabetic Exchanges: 1 Vegetable, 1/2 Fat

CINNAMON SUGARED PUMPKIN-PECAN MUFFINS

Yield: 12 servings. Serving size: 1 muffin.

This is from Diabetes Self-Management.

To view this online, click here.

Ingredients

8 tablespoons sugar, divided

2 1/2 to 3 teaspoons ground cinnamon, divided

1 cup 100% bran cereal

1 cup fat-free (skim) milk

1 cup all-purpose flour

1 tablespoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1 cup solid-pack pumpkin

1 egg, beaten

1 tablespoon vanilla

1 package (2 ounces) pecan chips (1/2 cup)

Directions

Preheat oven to 400°F. Spray 12 standard (2 1/2-inch) nonstick muffin cups with nonstick cooking spray. Combine 2 tablespoons sugar and 1/2 to 1 teaspoon cinnamon in small bowl for topping; set aside.

Combine cereal and milk in large bowl; set aside 5 minutes to soften. Meanwhile, combine flour, remaining 6 tablespoons sugar, remaining cinnamon, baking powder, baking soda, and salt in large bowl; mix well.

Whisk pumpkin, egg, and vanilla into cereal mixture. Gently fold in flour mixture just until blended. Do not overmix. Spoon equal amounts of batter into prepared muffin cups; sprinkle evenly with pecan chips. Sprinkle with cinnamon-sugar topping.

Bake 20 to 25 minutes or until toothpick inserted into centers comes out clean. Cool on wire rack 3 minutes. Remove from pan to wire rack. Serve warm or at room temperature.

Nutrition Facts Per Serving: Calories: 141 calories, Carbohydrates: 24 g, Protein: 4 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 335 mg, Fiber: 3 g

Exchanges per serving: 1 1/2 Bread/Starch, 1 Fat.

SUGAR SNAP PEAS AND CARROTS

Recipe Yield: Makes 4 servings.

https://diabeticgourmet.com/diabetic-recipes/sugar-snap-peas-and-carrots

Ingredients

1 tsp. canola oil

1 small garlic clove, minced

1 tsp. grated or minced ginger

8 oz. sugar snap peas

3 baby carrots, cut lengthwise in 8 strips

3 Tbsp. vegetable broth, or water

Salt and freshly ground black pepper, to taste

2 large basil leaves, cut crosswise in thin strips

Directions

Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.

Notes:

Additional Info: 2 g. dietary fiber

Nutritional Information Per Serving: Calories: 47; Fat: 1 g; Sodium: 109 mg; Protein: 2 g; Carbohydrates: 7 g

Diabetic Exchanges: 1-1/2 Vegetable

LEMON BASIL PESTO WITH FRESH VEGETABLES

Recipe Yield: Makes 8 servings.

View online: https://diabeticgourmet.com/diabetic-recipes/lemon-basil-pesto-with-fresh-vegetables

Print version: https://diabeticgourmet.com/diabetic-recipes/lemon-basil-pesto-with-fresh-vegetables/print/

Ingredients

1-1/2 cups packed basil leaves

1/2 cup packed baby spinach leaves

1/2 cup walnuts

1/4 cup (1 ounce) grated Asiago cheese

2 Tbsp. soft silken tofu

1/2 tsp. salt

1/2 tsp. ground black pepper

1/4 cup extra virgin olive oil

1/2 tsp. grated lemon zest

1 large red bell pepper, cut into 3/4" strips

1 pint small cherry tomatoes

Directions

In food processor, pulse basil and spinach until finely chopped.

Add nuts and cheese. Whirl until nuts are finely chopped.

Add tofu, salt and pepper. With motor running, drizzle in oil.

Add lemon zest and whirl to blend.

Cover and refrigerate up to 24 hours. Makes 1 cup pesto.

To serve, scoop pesto into serving bowl.

Set bowl in center of a plate and arrange pepper strips and tomatoes around it.

Provide toothpicks so tomatoes can be neatly dipped.

Nutritional Information Per Serving: Calories: 140; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 180 mg; Protein: 3 g; Carbohydrates: 4 g