Meatless Monday

As a diabetic, what should you do if you think you have a foot ulcer?

According to Diabetes Self-Management, you should "get immediate attention and treatment" for a good ulcer. The short tip on this can be found here, with a longer article about foot ulcer treatment can be found here. (And yes, this is an important subject, especially for diabetics.)

And now, on to today's recipes.

It's Meatless Monday, a time to show one can eat a healthy meatless and diabetic diet. Today's offerings include Stuffed Peppers and Oven-Roasted Falafel. Enjoy!

APPLESAUCE BROWNIES

Recipe Yield: Servings: 16

View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies

Ingredients

1/3 cup vegetable oil

1/2 cup unsweetened applesauce

1/2 cup unsweetened cocoa powder

1/2 cup sugar

1 cup all-purpose flour

1 tsp baking powder

1/2 tsp baking soda

2 large eggs

1 tsp vanilla extract

1/4 cup chopped nuts

Directions

Preheat oven to 375 F.

Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.

Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).

Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.

Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g

Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit

STUFFED PEPPERS

Servings: 8

Source: The New American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml

Ingredients

4 large bell peppers, any color or combination

1 teaspoon olive oil

2 medium tomatoes, chopped (about 1-1/2 cups)

1 medium crookneck squash, diced (about 2 cups)

1 medium zucchini, diced (about 2 cups)

1/2 cup diced onion (1 medium)

2 medium cloves garlic, minced, or 1 tsp bottled minced garlic

2 cups cooked brown rice (1/2 to 2/3 cup uncooked)

1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)

1/4 cup sliced water chestnuts (2 ounces)

1 cup no-salt-added tomato juice

Directions

Preheat oven to 375 degrees F.

Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.

In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.

Nutritional Information Per Serving: Calories: 119; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable

SUGARFREE PUMPKIN BREAD

This recipe begins, “Sweet and spicy, this pumpkin bread makes a wonderful holiday treat. Substituting yogurt for eggs and oil reduces fat and cholesterol and Splenda reduces the carbohydrate and calories. If regular sugar is used, the total calories would be 103 and carbs would be 20 grams.”

Recipe Yield: 32

Source: Adapted from Iowa State University Extension recipe, Food for Fitness and Fun, November 2000

View this online at https://diabeticgourmet.com/diabetic-recipe/sugarfree-pumpkin-bread.

Ingredients

1 can pumpkin (15 ounce)

1 cup Splenda No Calorie Sweetener

1/4 cup vegetable oil

1 cup yogurt, low-fat plain

1-1/2 cups flour (all purpose)

1-1/2 cups whole wheat flour

2 teaspoons baking powder

2 teaspoons baking soda

2 teaspoons cinnamon

1/2 teaspoon salt

1 cup raisins

Directions

Preheat oven to 350 degrees.

In a large mixing bowl, beat together pumpkin, sugar, oil, and yogurt.

In a medium bowl, combine the flours, baking powder, soda, cinnamon, and salt; add to pumpkin mixture, stirring until just moistened.

Stir in raisins.

Pour into 2 greased 9x5x3 inch loaf pans and bake until done, about 55 minutes.

Cool on a wire rack for 10 minutes; remove from pan and cool completely.

Nutritional Information Per Serving: Calories: 66; Fat: 1.9 g; Saturated Fat: .4 g; Fiber: 1 g; Sodium: 121 mg; Protein: 2 g; Carbohydrates: 11 g; Sugars: 3.6 g

SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO

Recipe Yield: Yield: 4 servings. Serving size: 2/3 cup bok choy mixture, 1 cup spinach.

Source: CanolaInfo

Recipe and image appear courtesy of CanolaInfo.org.

View this online at https://diabeticgourmet.com/diabetic-recipe/spinach-salad-with-seared-bok-choy-ginger-and-cilantro

Ingredients

1 Tbsp canola oil

1 bunch bok choy, rinsed well and chopped (4 cups)

1/3 cup chopped whole green onions

2 cloves garlic, minced

1 tsp minced fresh ginger

1 Tbsp reduced-sodium soy sauce

1/4 tsp freshly ground black pepper

2 Tbsp chopped fresh cilantro

4 cups fresh baby spinach leaves

Directions

In large skillet, heat canola oil over medium-high heat.

Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.

Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.

Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.

Notes:

This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures. To turn this salad into a complete meal, top it with grilled or seared tofu, grilled or roasted chicken breast, or grilled or steamed shrimp.

Nutritional Information Per Serving: Calories: 50; Fat: 3.5 g; Fiber: 2 g; Sodium: 140 mg; Protein: 1 g; Carbohydrates: 5 g

OVEN-ROASTED FALAFEL

Recipe Yield: Yield: 20 falafel patties.Serving size: 3 falafels.

Source: Julie Van Rosendaal; CanolaInfo

View this online at https://diabeticgourmet.com/diabetic-recipes/oven-roasted-falafel.

Ingredients

1 (19-oz) can chickpeas, rinsed and drained

1 small onion, chopped

2-4 garlic cloves, peeled

2 Tbsp chopped fresh parsley

2 Tbsp chopped fresh cilantro

1 tsp ground cumin

1/4 tsp salt

pinch dried chili flakes

1/4 cup whole wheat flour (plus extra, if needed)

1 tsp baking powder

canola oil for cooking

fresh pitas, tzatziki, chopped cucumber, tomatoes and red onion accompaniments

Directions

Preheat oven to 425F .

Place chickpeas, onion, garlic, parsley, cilantro, cumin, salt, and chili flakes in bowl of food processor and pulse until combined but still chunky.

Add flour and baking powder and pulse until it turns into soft mixture that you can roll into balls without sticking to your hands. (Add another spoonful of flour if it seems too sticky.)

Roll dough into meatball-sized balls and gently flatten each into little patty.

Place patties on heavy-rimmed baking sheet, preferably one that's dark in color. Brush each patty with canola oil, flip them over and brush other side.

Roast for 15 minutes, then flip them over and roast for another 10 minutes, until crisp and golden on both sides.

Serve warm, wrapped in pitas, with tzatziki, chopped cucumber, tomatoes and red onion.

Notes:

Falafel, crispy vegetarian patties made of chickpeas, garlic, onion and spices make an easy, inexpensive dinner or unique party food – serve small falafel balls with tzatziki for dipping.

Nutritional Information Per Serving: Calories: 180; Fat: 6 g; Fiber: 6 g; Sodium: 150 mg; Protein: 9 g; Carbohydrates: 27 g

BASIL FOCACCIA WEDGES

Recipe Yield: Yield: 12 servings.Serving size: 2 pieces.

Source: CanolaInfo

Recipe and image appear courtesy of CanolaInfo.org. Book Title: “The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo

View this online at https://diabeticgourmet.com/diabetic-recipe/basil-focaccia-wedges.

Ingredients

1-1/2 Tbsp canola oil, divided

1 cup thinly sliced green bell pepper

1/2 cup thinly sliced red onion

1/2 pkg (8 oz) sliced mushrooms

2 medium cloves garlic, minced

1 pkg (13.8 oz) focaccia-style, refrigerated pizza dough

1/4 tsp dried red pepper flakes

1/2 cup chopped fresh basil leaves

2 small plum tomatoes, cut into 12 rounds total

1/2 cup (2 oz) shredded part-skim mozzarella

2 Tbsp grated Parmesan cheese

16 pitted kalamata olives, chopped

Directions

Preheat oven to 400F.

Heat 1 Tbsp canola oil in a large nonstick skillet over medium-high heat. Add bell pepper and onions; cook 2 minutes. Add mushrooms; cook 2 minutes, using two utensils to stir easily. Add garlic, cook 15 seconds and set aside.

On baking sheet, drizzle remaining 1/2 Tbsp canola oil. Use fingertips to spread oil evenly. Unroll dough onto baking sheet and shape into an 11 x 8 inch rectangle. Top dough with pepper flakes and mushroom mixture, spooning as close to edges as possible. Top with basil and arrange tomatoes in 12 even sections.

Bake 12 minutes. Sprinkle evenly with mozzarella. Bake 6 more minutes or until deep golden on edges. Top with Parmesan and sprinkle evenly with olives. Allow to cool to room temperature.

When serving, cut into 12 squares, and then cut each square in half diagonally to make 24 pieces total.

Nutritional Information Per Serving: Calories: 125; Fat: 4.5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 320 mg; Cholesterol: 5 mg; Protein: 5 g; Carbohydrates: 18 g