Meatless Monday

Time for another Meatless Monday.

There are bound to be a few who wonder if one can follow both a diabetic and a vegetarian diet. And if one follows both, how good can the food really taste?

Today's recipes show that one can follow both diets (I so hate that word - diet - but will use it for the time being) and actually enjoy the taste of a well-balanced (a-hem) diet, including Ten-Minute Gazpacho and Black Bean Burgers with Avocado-Lime Mayo. Enjoy!

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

OMELET PROVENCAL

This recipe begins, “Create the perfect omelet with the savory French flavors of Provence: tomatoes, garlic, olives and herbs. Make one omelet for two, or two omelets for four. Either way, this easy main dish becomes the highlight of a quick, nutritious meal.”

Recipe Yield: Servings: 2

View this online at https://diabeticgourmet.com/diabetic-recipes/omelet-provencal.

Ingredients

3 large eggs*

1 tablespoon water

Pinch of freshly ground black pepper

2 teaspoons olive oil

1/2 cup diced canned tomatoes with garlic and onion, drained

1/4 cup shredded Muenster cheese

2 tablespoons canned sliced black olives

2 tablespoons chopped fresh parsley

1 teaspoon herbs de Provence Parsley sprigs, for garnish

* If you need to restrict cholesterol, use 3/4 cup egg substitute, or use some egg whites in place of a whole egg(s).

Directions

Combine eggs, water and pepper in a small bowl; whisk gently to blend the whites and yolks, but not to make them frothy.

Melt the olive oil in a 10-inch, non-stick skillet over medium-high heat, tilting to coat the bottom and sides.

Once the oil is hot, pour the eggs in.

As the eggs start to set, lift the edges so the uncooked egg mixture flows underneath. Cook until the eggs are set and no visible liquid egg remains, about 1 1/2 to 2 minutes.

Top half the omelet with tomatoes, cheese and olives; sprinkle with parsley and herbs de Provence. Flip the unfilled half of the omelet over the top.

Heat until lightly browned on the bottom, then slide onto a plate to serve.

Garnish with parsley sprigs.

Nutritional Information Per Serving: Calories: 240; Fat: 17 g; Saturated Fat: 6 g; Fiber: 1 g; Sodium: 550 mg; Cholesterol: 330 mg; Protein: 13 g; Carbohydrates: 7 g

ROASTED ASPARAGUS WITH PARMESAN CHEESE SAUCE

Recipe Yield: Serves 4.

View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-asparagus-with-parmesan-cheese-sauce.

Ingredients

1 pound medium sized asparagus, rinsed and trimmed

2 tsp. canola oil

4 tsp. unbleached all purpose flour

3/4 cup fat free milk

1/4 tsp. onion powder

Salt and pepper, to taste

2 Tbsp. Parmesan cheese

Directions

Steam the asparagus in a saucepan over boiling water until just tender, about 3 to5 minutes.

Meanwhile, in a cold saucepan, blend canola oil with flour using a wire whisk. Slowly whisk in the milk and heat the sauce over medium heat, stirring constantly.

Add onion powder, salt and pepper to taste. Continue to stir until thickened, about 5 to 10 minutes.

Stir in the cheese.

Pour hot cheese sauce over asparagus and serve immediately.

Nutritional Information Per Serving: Calories: 87; Fat: 3 g; Saturated Fat: under 1 g; Fiber: 3 g; Sodium: 62 mg; Protein: 5 g; Carbohydrates: 9 g

BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO

Recipe Yield: Yield: 4 servings. Serving size: 1 burger.

Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo

View online at https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.

Ingredients

Mayonnaise

1/2 ripe medium avocado, peeled and pitted

2 Tbsp canola mayonnaise

1 Tbsp fresh lime juice

1 Tbsp water

1/4 cup chopped fresh cilantro leaves

Burgers

1 can (15 oz) black beans, rinsed and drained

1/2 of (15 oz) can kidney beans, rinsed and drained

1/2 cup finely chopped green bell pepper

1/3 cup quick-cooking oats

2 large egg whites

1 Tbsp canola oil

1/8 - 1/4 tsp cayenne pepper

canola oil cooking spray

4 whole-wheat hamburger buns, split and toasted

1/4 cup thinly sliced red onion

4 tomato slices

4 lettuce leaves

4 lime wedges (optional)

Directions

Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.

Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.

Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.

To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.

Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.

Notes:

Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.

Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g

CHOCOLATE MOCHA CHEESECAKE

Recipe Yield: Yield: 16 servings; Serving Size: 1 slice (1/16 of cheesecake)

Source: Splenda

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

Ingredients

Crust Ingredients

44 Reduced-Fat Chocolate Wafers, crushed

1/4 cup butter, melted

2 tablespoons unsweetened cocoa powder

1/4 cup Splenda No Calorie Sweetener, Granulated

Batter Ingredients

3 (8 ounce) packages reduced-fat cream cheese

3/4 cup Splenda No Calorie Sweetener, Granulated

2 eggs

2 egg whites

1-1/2 tablespoons cornstarch

1/4 teaspoon salt

3/4 cup reduced-fat sour cream

2 teaspoons vanilla

1-1/4 teaspoons instant espresso crystals

2 (.55 ounce) packages Sugar-Free Swiss Miss Instant Cocoa Mix

Directions

Preheat oven to 400 degrees F.

Mix crust ingredients together, and press into a 9-inch springform pan. Place pan on a baking sheet and bake for 10 minutes. Remove from oven and cool to room temperature.

Reset oven temperature to 325 degrees F.

Beat cream cheese and Splenda Granulated Sweetener together until well mixed and smooth. Add eggs, egg whites, cornstarch and salt. Mix until smooth. Add sour cream and vanilla; mix until well blended.

Measure 1/2 cup of the cheesecake batter and pour into a small bowl. Add instant espresso crystals and cocoa mix. Stir until well combined.

Pour half of plain batter over crust. Top with half of the coffee batter by placing rounded spoonfuls over the cheesecake batter. Gently swirl the coffee batter into plain batter with the tip of knife or spatula. Repeat with remaining batters.

Bake 45-50 minutes or until center is almost set. Remove from oven and gently run metal spatula around rim of pan to loosen cheesecake (this helps prevent cracking). Let cool 20-25 minutes before covering and placing in the refrigerator. Refrigerate 4- 6 hours or overnight before serving.

Notes:

You might also like this recipe for Sugar Free Mocha Cheesecake Bars.

Nutritional Information Per Serving: Calories: 200; Fat: 13 g; Saturated Fat: 8 g; Sodium: 270 mg; Cholesterol: 65 mg; Protein: 7 g; Carbohydrates: 14 g; Sugars: 4 g



TEN-MINUTE GAZPACHO

Recipe Yield: Makes 4 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/ten-minute-gazpacho.

Ingredients

2 cups tomato juice, preferably reduced-sodium

2 garlic cloves, chopped

2 tsp. olive oil

2 Tbsp. bread crumbs

1/2 Tbsp. white wine vinegar

Salt and freshly ground black pepper, to taste

1/4 cup seeded and diced cucumber

1/4 cup finely diced green bell pepper

1 plum tomato, seeded and finely diced

1/4 cup red onion, finely diced

1/4 cup zucchini, finely diced (optional)

1 hard boiled egg white, finely chopped (optional)

Directions

In a blender, purée tomato juice, garlic and olive oil.

Add bread crumbs and vinegar, and blend to combine. Season to taste with salt and pepper.

Pour into a covered container and chill well, from 2 hours to overnight.

When ready to serve, adjust seasonings if necessary.

Divide soup among 4 serving bowls.

Add 1 Tbsp. each of diced cucumber, pepper, tomato and onion, plus zucchini and egg white if desired. (Or add diced vegetables to juice mixture before serving.)

Notes:

Many nutrition experts advise choosing vegetables and fruits in deep colors – dark green, yellow, orange and red. Since different colors often indicate the presence of different phytochemicals, eating a rainbow of colors is a good way to bolster your health defenses.

Nutritional Information Per Serving: Calories: 70; Fat: 3 g; Fiber: 1 g; Sodium: 97 mg; Protein: 2 g; Carbohydrates: 10 g