Meatless Monday

If it's Monday, it's time for another Meatless Monday. If you've ever thought of trying a vegetarian life-style, but were afraid to jump in full-time, you can try easing into it by trying one day a week without meat. Who knows...you might actually like it enough to try it two or three days a week. (And if you're already a vegetarian, you already know that a meat-free diet can be interesting and healthy!)

That said, here are today's six vegetarian recipes to help you through the day, including Quesadillas and Nutty Banana Bread. Enjoy!

CRANBERRY-APPLE SPINACH SALADView this at https://diabeticgourmet.com/diabetic-recipes/cranberry-apple-spinach-salad

Source: The Complete Diabetes Prevention Plan

Recipe Yield: Yield: 4 servings

Ingredients

6 cups moderately packed fresh spinach leaves

1/4 cup light balsamic vinaigrette salad dressing or Citrus Vinaigrette

1 cup matchstick-sized pieces apple

1/4 cup dried cranberries

1/4 cup chopped walnuts or toasted pecans

1/4 cup crumbled reduced-fat feta or blue cheese

Directions

Place the spinach leaves and salad dressing in a large bowl and toss to mix well. Divide the mixture between 4 salad plates.

Top the spinach on each plate with a quarter of the apples, cranberries, nuts, and cheese. Serve immediately.

Nutritional Information Per Serving: Calories: 141; Fat: 8.3 g; Sodium: 272 mg; Cholesterol: 2 mg; Protein: 4.7 g; Carbohydrates: 13 g

Diabetic Exchanges: 1 Vegetable, 1/2 Fruit, 1-1/2 Fat

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

NUTTY BANANA BREAD

Serving Size: 1 (3/4 inch) slice

Recipe Yield: Serves: 12

Source: Splenda

View at https://diabeticgourmet.com/diabetic-recipes/nutty-banana-bread

Ingredients

2 eggs, lightly beaten

1/3 cup buttermilk

1/2 cup applesauce

1-1/4 cups mashed bananas

1 cup Splenda No Calorie Sweetener, Granulated

1 3/4 cups all-purpose flour

1-1/2 teaspoons baking soda

1/2 teaspoon salt

1/2 cup chopped pecans

Directions

Preheat oven to 325 degrees F (165 degrees C). Spray one 9x5 inch loaf pan with non-stick spray coating.

In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.

Bake 1 hour, or until a cake tester inserted in the center comes out clean.

Nutritional Information Per Serving: Calories: 150; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 270 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 24 g; Sugars: 8 g

APPLE OATMEAL RAISIN COOKIES

Recipe Yield: Yield: 4 dozen cookies; Serving size: 1 cookie

Source: Equal

To view online, go to https://diabeticgourmet.com/diabetic-recipes/apple-oatmeal-raisin-cookies

Ingredients

1-1/4 cups Equal Spoonful or Granulated *

1 cup unsweetened applesauce **

1/2 cup firmly packed brown sugar

6 tablespoons stick butter, softened

1 egg

1/3 cup 2% milk

2 teaspoons vanilla

2 cups all-purpose flour

1 teaspoon baking soda

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon salt

1-1/2 cups quick or old-fashioned oats, uncooked

1 cup raisins

*May substitute 30 packets Equal sweetener

** Apple butter may be substituted for the unsweetened applesauce for a slightly spicier version.

Directions

Combine Equal, applesauce, brown sugar, butter, egg, milk and vanilla. Mix with electric mixer until well blended. Stir in combined flour, baking soda, cinnamon, nutmeg and salt. Gradually mix in oats and raisins until well combined.

Drop by tablespoonfuls onto sprayed baking sheets. Bake in preheated 350F oven 10 to 12 minutes or until light golden in color. Remove from baking sheet and cool completely on wire rack.

Store in airtight containers at room temperature.

Nutritional Information Per Serving: Calories: 63; Fat: 2 g; Sodium: 43 mg; Cholesterol: 8 mg; Protein: 1 g; Carbohydrates: 11 g

Diabetic Exchanges: 1 starch, 1 fat

GREEN BEANS WITH CITRUS MUSTARD

Recipe Yield: Yield: Makes 4 servings.

Source: AICR

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-with-citrus-mustard

Ingredients

3/4 pound green beans, stemmed and halved

1 Tbsp. Dijon-style mustard

1 tsp. lime juice

1/2 tsp. salt

1 Tbsp. mint, cut into very thin strips

1/4-1/2 tsp. grated lemon zest, according to taste

1 tsp. minced shallot

Salt and freshly ground black pepper, to taste

Directions

Steam beans 5 minutes or until tender but still crisp.

While beans cook, in a large mixing bowl, use a fork to combine mustard, lime juice and salt, mixing until creamy. Mix in mint, lemon zest and shallots.

Drain cooked beans and add to the mustard mixture, stirring to coat them. Season to taste with salt and pepper. Serve at room temperature.

This dish can be refrigerated for 24 hours. Bring to room temperature before serving.

Frozen whole green beans may be used, although they will be less crisp than fresh ones. For frozen beans, reduce cooking time to 3 minutes.

Notes: Provides 3g. dietary fiber.

Nutritional Information Per Serving: Calories: 30; Sodium: 391 mg; Protein: 2 g; Carbohydrates: 6 g

Diabetic Exchanges: 1 Vegetable

MOCK MASHED POTATOES

According to the recipe, “For comparison, a cup of home-prepared mashed potatoes, made with whole milk & butter, would provide approximately 237 calories, 9 grams fat, 699mg sodium, 35g carbohydrate, 3g sugars and 4g protein.”

Makes 4 servings.

To view this online, go to https://diabeticgourmet.com/articles/replacing-potatoes-mashed-cauliflower-as-a-comfort-food-favorite/

Ingredients

1 medium cauliflower

4 green onions, sliced, including half green stems

2-4 cloves garlic

1/4-1/2 cup unsweetened plain almond milk

4 tsp. extra virgin live oil, divided

Salt and freshly ground black pepper to taste

1 Tbsp. chopped chives

Directions

Place cauliflower, onions and garlic in steamer basket and steam for 10-12 minutes or until very tender.

Place cooked cauliflower, onions and garlic in blender or food processer.

Add 1/4 cup almond milk and 2 teaspoons olive oil. Blend until desired consistency.

For creamier consistency add more milk in 1 tablespoon increments.

Season to taste with salt and pepper.

Transfer to serving bowl.

Drizzle with remaining oil and garnish with chives. Serve.

Nutritional Information Per Serving: 87 calories; 5 g total fat; Less than 1 g saturated fat; 10 g carbohydrate; 3 g protein; 4 g dietary fiber; 61 mg sodium