Meatless Monday

It's time for another Meatless Monday, where we check out vegetarian foods that are also diabetic friendly. Today's offerings include Roasted Baby Eggplant and Tomatoes and Carrot Cake with Cream Cheese Frosting (because having dessert is always a nice touch!). Enjoy!

PUMPKIN SOUP

Recipe Yield: Makes 8 servings.

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

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

CORN BREAD

I found this buried in a group of recipes from the infamous long-since-forgotten emailing list. While it looks like it's from Diabetic Gourmet, I couldn't locate a link for it on the site.

Yield: 12 servings

Source: "The New Family Cookbook for People with Diabetes"

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Ingredients

1 cup yellow cornmeal

1 cup sifted all-purpose flour

1 tablespoon baking powder

1/2 teaspoon salt

3/4 cup fat-free milk

2 large eggs, slightly beaten, or 1/2 cup egg substitute

3 tablespoons canola or corn oil

Directions

Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.

Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.

Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.

Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g

Diabetic Exchanges: 1 Starch, 1 Fat

CHOCOLATE COFFEE TIRAMISU

Recipe Yield: Makes: 16 Servings

Source: The Best Diabetes Cookbook

Book Title: The Best Diabetes Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipe/chocolate-coffee-tiramisu.

Ingredients

1-1/2 cups 5% ricotta cheese

1/2 cup light cream cheese

1/2 cup granulated sugar

3 tablespoons cocoa

1 egg yolk

1 teaspoon vanilla

3 egg whites

1/3 cup granulated sugar

3/4 strong, prepared coffee

3 tablespoon chocolate or coffee-flavored liqueur

16 lady finger cookies

Directions

Spray a 9-inch square baking dish with vegetable spray.

In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.

In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.

Combine coffee and liqueur in a small bowl.

Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixture on top. Repeat layers. Cover and chill for at least 3 hours, or overnight.

Nutritional Information Per Serving: Calories: 150; Fat: 5 g; Sodium: 102 mg; Cholesterol: 66 mg; Protein: 6 g; Carbohydrates: 21 g

Diabetic Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat

TERIYAKI SESAME VEGETABLES

Recipe Yield: Yield: 4 Servings

Source: The Best Diabetes Cookbook

Book Title: The Best Diabetes Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-sesame-vegetables.

Ingredients

1-1/2 teaspoon vegetable oil

1 teaspoon crushed garlic

Half of a large sweet red or yellow pepper, thinly sliced

Half of a large sweet green pepper, thinly sliced

1-1/2 cups snow peas

1 large carrot, sliced thinly

1/2 teaspoon sesame seeds

Sauce Ingredients:

1 teaspoon crushed garlic

1 tablespoon soya sauce

1 tablespoon rice wine vinegar or white wine vinegar

1/2 teaspoon minced gingerroot

1/2 teaspoon sesame oil

1 tablespoon water

1 tablespoon brown sugar

1-1/2 teaspoons vegetable oil

Directions

Sauce: In a small saucepan, combine garlic, soya sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.

In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.

Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.

Nutritional Information Per Serving: Calories: 128; Fat: 8 g; Fiber: 2 g; Sodium: 256 mg; Protein: 3 g; Carbohydrates: 13 g

Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat

CARROT CAKE WITH CREAM CHEESE FROSTING

Recipe Yield: Yield: Makes 12 slices Serving Size: 1 slice

Source: Great Healthy Food - Diabetes

Book Title: Great Healthy Food - Diabetes

View this inline at https://diabeticgourmet.com/diabetic-recipe/carrot-cake.

Ingredients

1-1/4 cups whole wheat flour

Pinch of salt

2-1/2 teaspoons baking powder

1 teaspoon ground cinnamon

1 teaspoon ground ginger

1/2 cup light brown sugar

3/4 cup raisins, soaked overnight (see note if you leave out raisins) in 1/2 cup unsweetened orange juice

4 medium carrots, peeled and finely grated

1 tablespoon sunflower oil

2 medium egg whites, at room temperature

3-1/2 ounces low-fat cream cheese beaten with 2 teaspoons sifted confectioners’ sugar

Directions

Preheat the oven to 325 degrees F. Lightly grease an 8 x 4 inch loaf pan and line it with parchment paper.

Sift the flour, salt, baking powder, cinnamon and ginger into a large bowl, tipping in any bran left in the sifter.

Stir in the sugar, raisins with their juice, carrots and oil and mix well.

Beat the egg whites until they stand up in soft peaks, then fold lightly but thoroughly into the carrot mixture, using a large spoon or spatula.

Pour into the pan and bake in the center of the oven for about 1-1/4 hours, or until a skewer inserted in the center comes out clean.

Cool in the pan for 10 minutes, then turn out onto a wire rack and peel off the lining paper. When completely cool, cut in half horizontally and fill with the sweetened cream cheese.

Notes:

Some people do not like raisins in their carrot cake. If you choose to leave out the raisins, as pictured, it will reduce the amount of carbohydrate by 7g, calories by 27, sugars by 5.4g, fiber by 0.3g and protein by 0.3g per serving.

Nutritional Information Per Serving: Calories: 137; Fat: 3 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 154 mg; Cholesterol: 5 mg; Protein: 4 g; Carbohydrates: 26 g

Diabetic Exchanges: 1 Starch, 2/3 Fruit, 1/2 Fat

ROASTED BABY EGGPLANT AND TOMATOES

Recipe Yield: Yield: 4 servings

Source: Great Healthy Food - Diabetes

Book Title: Great Healthy Food - Diabetes

You can view this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.

Ingredients

4 baby eggplant, stalks trimmed

8 small plum tomatoes, pierced once

2 tablespoons balsamic vinegar

Salt and pepper, to taste

Directions

Preheat the oven to 375 degrees F.

Cut the baby eggplants into quarters lengthwise.

Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.

Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g

Diabetic Exchanges: 2 Vegetable