Meatless Monday

Before jumping into today's recipes, here's something to think about: If your diabetes management plan isn't controlling your blood glucose as well as you feel it should, what should you do?

According to Diabetes Self-Management's daily tip, you need to speak with your doctor or diabetes educator to address this concern.

The tip also has a link to an article ("Blood Sugar Monitoring: When to Check and Why") as to the whens and whys to monitoring your blood sugar to best maintain your health. There are also another page with blood glucose management articles to make sure you keep on top of this important part of your health.

And now, on to today's recipes.

It's time for another Meatless Monday. Today's offerings include Whole Wheat Penne Pasta with Summer Vegetables and Pear Custard. Enjoy!

MANGO FRAPPE

Recipe Yield: Yield: 3 cups (3 Servings)

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/mango-frappe.

Ingredients

1 medium whole ripe mango (12 ounces), peeled and pitted

3/4 cup orange juice

1/4 cup lime juice

1-1/4 cups club soda

2 ice cubes

Directions

Puree the mango in a food processor or a blender. Add the orange and lime juices; process until smooth.

Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.

Nutritional Information Per Serving: Calories: 83; Fiber: 2 g; Sodium: 27 mg; Protein: 1 g; Carbohydrates: 22 g; Sugars: 18 g

Diabetic Exchanges: 1-1/2 Fruit

SPINACH AND SUN-DRIED TOMATO QUESADILLAS

View this online at https://diabeticgourmet.com/diabetic-recipes/spinach-and-sun-dried-tomato-quesadillas

Recipe Yield: Yield: 16 appetizers

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

Ingredients

2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained

1-1/2 cups (moderately packed) chopped fresh spinach

1 cup shredded nonfat or reduced-fat mozzarella cheese

4 whole-wheat flour tortillas (8-inch rounds)

Directions

Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.

Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.

Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.

Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.

Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.

Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Carbohydrates: 7 g

Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat

WHOLE WHEAT PENNE PASTA WITH SUMMER VEGETABLES

This is from Diabetes Self-Management, and can be viewed online here.

Yield: 4 servings. Serving size: 1 3/4 cups.

Ingredients

6 ounces uncooked whole wheat penne pasta (about 2 cups)

2 teaspoons olive oil

2 cloves garlic, minced

1 1/2 cups chopped fresh broccoli

1 medium zucchini, chopped (about 1 1/4 cups)

1/2 medium yellow bell pepper, chopped (about 3/4 cup)

8 ounces (about 1 1/2 cups) cherry or grape tomatoes, halved

3 ounces (about 1 cup) mushrooms, sliced

1/2 teaspoon dried oregano

3/4 cup crumbled reduced-fat feta cheese

Directions

Cook pasta according to package directions, omitting any salt or fat. Drain and keep warm.

Heat oil in large nonstick skillet over medium-high heat. Add garlic, broccoli, zucchini and bell pepper. Cook and stir about 2 minutes or until vegetables just begin to soften.

Add tomatoes, mushrooms, and oregano; mix well. Reduce heat to medium and cook and stir about 8 minutes or until vegetables are tender and tomatoes release their juices.

Mix vegetables with pasta. Toss in feta cheese.

Nutrition Facts Per Serving: Calories: 264 calories, Carbohydrates: 41 g, Protein: 15 g, Fat: 7 g, Saturated Fat: 3 g, Cholesterol: 8 mg, Sodium: 374 mg, Fiber: 7 g

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

HEALTHY COLESLAW

Recipe Yield: Yield: 8 servings (1/2 cup each)

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/healthy-coleslaw.

Ingredients

Dressing:

1 cup non-fat plain yogurt

1/4 cup apple cider vinegar

1 tablespoon honey

Slaw:

1 pound (1 small head) green cabbage, shredded

1/2 cup shredded carrot

1 tablespoon poppy seeds

1/4 cup raisins or currants

Directions

In a large bowl, combine the dressing ingredients.

Add the cabbage, carrots, poppy seeds, and raisins.

Mix well until the dressing completely coats the cabbage.

Nutritional Information Per Serving: Calories: 58; Fat: 1 g; Fiber: 2 g; Sodium: 36 mg; Cholesterol: 1 mg; Protein: 3 g; Carbohydrates: 12 g; Sugars: 9 g

Diabetic Exchanges: 1 Carbohydrate

PEAR CUSTARD

Recipe Yield: Yield: 2 servings

Source: Mix 'n Match Meals in Minutes for People with Diabetes

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pear-custard.

Ingredients

1 ripe pear, peeled, cored, and cut into 1-inch pieces (1 cup)

1/2 cup fat-free milk

Sugar substitute equivalent to 1/2 teaspoon sugar

1/2 teaspoon vanilla extract

1 egg

1 tablespoon walnut pieces

Directions

Preheat oven to 350 degrees F.

Place pear pieces in 2 ramekins or small oven-proof bowls about 3x1-3/4 inches deep. Mix fat-free milk, sugar substitute, vanilla extract, and egg together and pour on top of pears.

Sprinkle walnuts on top and bake 30 minutes or until custard is firm. Remove from oven, allow to cool a few minutes, and serve.

Nutritional Information Per Serving: Calories: 135; Fat: 5 g; Fiber: 2 g; Sodium: 64 mg; Cholesterol: 108 mg; Protein: 6 g; Carbohydrates: 17 g; Sugars: 13 g

Diabetic Exchanges: 1 Carbohydrate, 1 Fat

GUACAMOLE

Recipe Yield: Yield: 14 servings; Serving Size: 2 tablespoons each

Source: The Diabetes Snack, Munch, Nibble, Nosh Book

Book Title: The Diabetes Snack, Munch, Nibble, Nosh Book

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/guacamole.

Ingredients

1-1/2 cups frozen peas

1 small ripe avocado, peeled, seeded, and cut into chunks

1 tablespoon reduced-fat mayonnaise

2 teaspoons lemon juice

1/2 teaspoon cumin

1/2 teaspoon chili powder

1 garlic clove, minced

1/2 cup mild or medium low-sodium or regular salsa

Directions

In a small saucepan, combine the peas and 1/4 cup boiling water. Cover, bring to a boil, and simmer 2 minutes. Cool in a colander until cold running water. Drain well.

In a food processor container, combine the peas, avocado, mayonnaise, lemon juice, cumin, chili powder, and garlic. Process until blended but not absolutely smooth, stopping and scraping the container sides, if necessary. Stir in the salsa.

Cover and refrigerate 1 to 2 hours or up to 24 hours to allow the flavors to blend. The dip will keep in the refrigerator 1 to 2 days. Serve with fat-free tortilla chips.

Nutritional Information Per Serving: Calories: 36; Fat: 2 g; Fiber: 2 g; Sodium: 42 mg; Cholesterol: 42 mg; Protein: 1 g; Carbohydrates: 4 g; Sugars: 2 g

Diabetic Exchanges: 1/2 Starch