Meatless Monday

Before we jump into a new week's worth of recipes, I came across a short health tip dealing with sleep from Diabetes Self-Management. The question ("What are some tips that can help me sleep?") are briefly answered here, and include things like reducing caffeine (of course), limiting alcohol, and stopping smoking, as well as a few other tips. It goes on to a longer article dealing with sleep issues and can be found here. Definitely worth the time to read it, especially if you or a loved one have sleep issues.

And now, on to today's recipes. Since it's time for another Meatless Monday (yay!), today's offerings include Pumpkin Soup and Sweet Potato Pie. Enjoy!

CHOCOLATE CHEESECAKE

Recipe Yield: Yield: 16 servings

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cheesecake-2

Ingredients

Crust Ingredients:

1/2 cup finely ground almonds

Cheesecake Ingredients:

3 packages (8 ounces each) reduced fat cream cheese, softened

1-1/4 cups Equal Spoonful or Granulated*

2 eggs

2 egg whites

1/4 teaspoon salt

1 cup reduced fat sour cream

2 teaspoons vanilla

4 ounces (4 squares) semi-sweet chocolate, melted and cooled

Fresh raspberries, optional

Fresh mint, optional

* May substitute 30 packets Equal sweetener.

Note: The crust in the original post from Diabetic Gourmet is pictured made with chocolate wafer crumbs.

Directions

For Crust, spray bottom of a 9-inch springform pan. Sprinkle almonds over bottom, patting gently onto pan; set aside.

For Cheesecake, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites and salt. Fold in sour cream and vanilla until combined. Gently mix in chocolate until blended. Pour batter over crust.

Bake in preheated 325F oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight. To serve, remove side of pan. Garnish top of cheesecake with fresh raspberries and mint, if desired. Cut cake into wedges.

Notes:

This delicious chocolate cheesecake is not only greatly reduced in fat, but also has 76% less carbohydrates than the traditional recipe. It will become a favorite!

Nutritional Information Per Serving: Calories: 197; Fat: 16 g; Sodium: 231 mg; Cholesterol: 67 mg; Protein: 7 g; Carbohydrates: 7 g

Diabetic Exchanges: 1/2 milk, 3 fat

PUMPKIN SOUP

Recipe Yield: Makes 8 servings.

Source: AICR

View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2

Ingredients

4 cups low-sodium vegetable broth, divided

4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)

1 cup finely chopped onion

1 clove garlic

1 tsp. fresh thyme, chopped

Salt and freshly ground pepper to taste

2 Tbsp. light whipping cream (optional)

1 tsp. fresh parsley, chopped

Nutmeg (optional)

Directions

In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.

Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)

Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.

Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g

BLUEBERRY CORN MUFFINS

Recipe Yield: Yield: 10 muffins. Serving size: 1 muffin.

Source: Spenda

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/blueberry-corn-muffins

Ingredients

1 3/4 cups all-purpose flour

1/2 cup yellow cornmeal

1-1/4 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

3/4 cup Splenda No Calorie Sweetener, Granulated

1/2 cup unsalted butter, softened

1/3 cup egg substitute

2 teaspoons vanilla

1 cup buttermilk

1 cup blueberries (frozen or fresh)

Directions

Preheat oven to 350 degree F. Spray a muffin pan with nonstick spray or line muffin cups with paper liners. Set aside.

Blend dry ingredients together in a medium mixing bowl. Set aside.

Blend butter in a large mixing bowl until light and fluffy. Add egg substitute slowly. Scrape sides and continue to mix until butter forms small lumps. Add vanilla and buttermilk. Mix well. Add dry ingredients in three batches. Mix well and scrape the sides of the bowl after each addition.

Fold blueberries gently into batter. Scoop batter into prepared muffin cups, filling cups to the top. Bake in preheated 350 degree F oven 20-25 minutes or until done.

Nutritional Information Per Serving: Calories: 210; Fat: 10 g; Saturated Fat: 6 g; Fiber: 2 g; Sodium: 280 mg; Cholesterol: 25 mg; Protein: 5 g; Carbohydrates: 26 g; Sugars: 2 g

SWEET POTATO PIE

Recipe Yield: Yield: 8 servings

Source: Equal

View this online at https://diabeticgourmet.com/diabetic-recipes/sweet-potato-pie-3.

Ingredients

Pastry for single-crust 9-inch pie

2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)

2 eggs, lightly beaten

1 cup Equal Spoonful or Granulated*

1 tablespoon all-purpose flour

1 teaspoon lemon juice

1 teaspoon vanilla

1/2 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon salt

1 can (12 ounces) evaporated fat-free milk

Light whipped topping (optional)

Grated nutmeg (optional)

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.

Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.

Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.

Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.

Nutritional Information Per Serving: Calories: 197; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Protein: 7 g; Carbohydrates: 28 g

Diabetic Exchanges: 2 starch, 1 fat

BROCCOLI SALAD WITH PEANUT DRESSING

Recipe Yield: Makes 4 servings

To view this online, go to https://diabeticgourmet.com/diabetic-recipe/broccoli-salad-with-peanut-dressing

This recipe begins, “This recipe takes a tip from Thai cuisine and the peanut dressing is a healthy substitute for high-calorie, high-fat cheese sauces (or butter) that many use to top their broccoli. It is a great tasting topping for this cool salad, and the red onion and red bell pepper provide added nutrition, flavor and color.”

Ingredients

4 cups broccoli florets

1 medium red bell pepper, cut in thin strips, about 1 cup

1/3 cup red onion, cut in thin crescents

3 Tbsp. smooth peanut butter, natural and unsweetened

2 tsp. roasted sesame oil

1-2 Tbsp. rice vinegar

2 Tbsp. fresh lime juice

1 Tbsp. reduced-sodium soy sauce

2 tsp. agave syrup

Pinch of salt

Ground black pepper

Red pepper flakes, optional

Directions

Place steamer basket in large saucepan. Add water to depth of 1 inch. Cover and bring the water to boil. Add broccoli, cover and steam over medium-high heat until tender-crisp, 3 minutes. Transfer broccoli to mixing bowl. Add bell pepper and onion.

In small bowl, combine peanut butter and sesame oil. Add vinegar, lime juice, soy sauce and agave and whisk until dressing is smooth. Season dressing to taste with salt and pepper. Pour dressing over vegetables and use fork to toss until salad is well coated. Sprinkle on red pepper flakes, if using, and mix to combine. Cover, and refrigerate the salad for 1 hour before serving, or up to 24 hours. Toss well before serving.

Nutritional Information Per Serving: Calories: 146; Fat: 9 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 255 mg; Protein: 6 g; Carbohydrates: 17 g

SOUTHWESTERN CORN AND ZUCCHINI SAUTE

Recipe Yield: Yield: 6 servings (3/4 cup each)

Source: The Eating Well Diabetes Cookbook

Book Title: The Eating Well Diabetes Cookbook

View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-corn-and-zucchini-saute

Ingredients

1 tablespoon canola oil

1 large onion, thinly sliced

2 cloves garlic, minced

2 large zucchini, cut into 1/4-inch dice

1 cup fresh corn kernels (from 2 ears) or frozen

1 (4-ounce) can chopped green chilies

1/4 teaspoon salt, or to taste

Freshly ground pepper to taste

Directions

Heat oil in large nonstick skillet over medium heat.

Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.

Stir in zucchini, corn and chilies.

Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.

Season with salt and pepper. Serve hot.

Nutritional Information Per Serving: Calories: 76; Fat: 3 g; Fiber: 2 g; Sodium: 138 mg; Protein: 2 g; Carbohydrates: 12 g

Diabetic Exchanges: 2 Vegetable, 1/2 Fat