It's been a while since I've posted any articles. This one, from The Diabetic News, discusses medications that are considered high risk, especially for seniors.
A recent study showed that in a group of 287 seniors over the age of 65 who fell “while hospitalized at an urban academic hospital, 62 percent of falls occurred in patients in whom high risk medications had been administered within the 24 hours before the fall.”
To read the article (“Seniors Over-Prescribed High Risk Meds, Causing Injuries”), click here.
And now, for today's six diabetic cookie recipes for you to try, including Sweet Potato-Raisin Cookies and Butterscotch Oatmeal Cookies. Enjoy!
PUMPKIN POLKA DOT COOKIES
Yield: Makes about 4 dozen. Serving size: 1 cookie
Source: Equal
Print Version: http://diabeticgourmet.com/recipes/html/879.shtml
This begins, “Chocolate chips enhance the flavor of the pumpkin and spices in these easy to make drop cookies. The hearty blend is perfectfor the end of the year holidays.”
Ingredients
1/2 cup stick butter, softened
1-1/4 cups Equal Spoonful*
3 tablespoons light molasses
1 cup canned pumpkin
1 egg
1-1/2 teaspoons vanilla
1-2/3 cups all-purpose flour
1 teaspoon baking powder
1-1/4 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground ginger
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup mini semi-sweet chocolate chips
* May substitute 30 packets Equal sweetener
Directions
Beat butter, Equal and molasses until well combined. Mix in pumpkin, egg and vanilla until blended. Gradually stir in combined flour, baking powder, spices, baking soda and salt until well blended. Stir in chocolate chips.
Drop by teaspoonfuls onto sprayed baking sheets. Bake in preheated 350F oven 11 to 13 minutes or until light golden brown. Remove from baking sheet and cool completely on wire rack. Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 57; Protein: 1 g; Sodium: 51 mg; Cholesterol: 9 mg; Fat: 3 g; Carbohydrates: 7 g; Exchanges: 1/2 starch, 1/2 fat
SWEET POTATO-RAISIN COOKIES
Yield: 24 cookies
Serving Size: 2 cookies
Source: Magic Menus for People with Diabetes
Author: American Diabetes Association
Find this recipe at: http://diabeticgourmet.com/recipes/html/474.shtml
Ingredients
1 cup raisins
1/4 cup butter or margarine
1 cup sweet potatoes, cooked and mashed
1 egg
1 teaspoon vanilla
2 cups whole-wheat flour
1/4 teaspoon allspice
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup walnuts, chopped
1/2 cup unprocessed bran flakes
Directions
Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Nutritional Information Per Serving: Calories: 186; Protein: 5 g; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Carbohydrates: 31 g; Exchanges: 2 Carbohydrate, 1 Fat
BUTTERSCOTCH OATMEAL COOKIES
You really didn't think I'd let you get by without something "snacky" for dessert, did you? Yield: about 4 dozen cookies
Serving size: 1 cookie
View Recipe: http://diabeticgourmet.com/recipes/html/1082.shtml
Ingredients
1-1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup (2 sticks) butter or margarine, softened
1/3 cup Splenda Sugar Blend for Baking
3/4 cup packed brown sugar
2 large eggs
1 teaspoon vanilla extract or grated peel of 1 orange
3 cups quick or old-fashioned oats
1 2/3 cups (11-ounce package)
Nestle Toll House Butter-scotch Flavored Morsels
Directions
Preheat oven to 375F.
Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl.
Gradually beat in flour mixture. Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.
Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 130; Protein: 1 g; Fat: 7 g; Sodium: 90 mg; Cholesterol: 20 mg ; Carbohydrates: 16 g
PEANUT BUTTER COOKIES
Yield: 24 cookies. Serving size: 2 cookies.
Source: Splenda
View online: http://diabeticgourmet.com/recipes/html/536.shtml
Ingredients
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla extract
1 cup Splenda Granular
1-1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Heat oven to 350F.
In a large bowl, beat margarine and peanut butter with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla extract. Beat on high speed for approximately 1-1/2 minutes.
Add Splenda and beat on medium speed until well blended, approximately 30 seconds.
In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level teaspoons of dough into balls and drop onto a lined sheet pan, about 2 inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 11 g; Sodium: 110 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: Starch 1/2; Fat 2
APPLE OATMEAL RAISIN COOKIES
Yield: 4 dozen cookies
Serving size: 1 cookie
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1254.shtml
Ingredients
1-1/4 cups Equal Spoonful or Granulated *
1 cup unsweetened applesauce **
1/2 cup firmly packed brown sugar
6 tablespoons stick butter, softened
1 egg
1/3 cup 2% milk
2 teaspoons vanilla
2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1-1/2 cups quick or old-fashioned oats, uncooked
1 cup raisins
*May substitute 30 packets Equal sweetener
** Apple butter may be substituted for the unsweetened applesauce for a slightly spicier version.
Directions
Combine Equal, applesauce, brown sugar, butter, egg, milk and vanilla. Mix with electric mixer until well blended. Stir in combined flour, baking soda, cinnamon, nutmeg and salt. Gradually mix in oats and raisins until well combined.
Drop by tablespoonfuls onto sprayed baking sheets. Bake in preheated 350F oven 10 to 12 minutes or until light golden in color. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 63; Protein: 1 g; Fat: 2 g; Sodium: 43 mg; Cholesterol: 8 mg; Carbohydrates: 11 g; Exchanges: 1 starch, 1 fat
LEMON OATMEAL COOKIES
Servings: 36
View recipe: http://diabeticgourmet.com/recipes/html/31.shtml
Ingredients
2/3 cup vegetable oil
2/3 cup brown sugar
1/2 cup egg whites
2 tablespoons lemon juice
2 tablespoons grated fresh, or finely chopped, dried lemon rind
1 teaspoon lemon flavoring
1 cup all-purpose flour
1 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1-1/2 cup crispy rice cereal
Directions
Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.
Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.
Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed. Stir in cereal.
Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.
Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.
Remove cookies to a wire rack and cool.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g; Exchanges: 2/3 Bread and 1 Fat
Showing posts with label Lemon Oatmeal Cookies. Show all posts
Showing posts with label Lemon Oatmeal Cookies. Show all posts
Sunday, November 19, 2017
Monday, October 16, 2017
Meatless Monday
If you've followed this blog for a while, you know that today is Meatless Monday. For anyone who might be thinking, "Wait! This is a diabetic recipe blog!", there's no reason why one can't be diabetic and enjoy a vegetarian life style. Both are very compatible. And both vegetarian and diabetic food can be yummy.
That said, here are today's six diabetic vegetarian recipes to help you through the day, including Sun-Dried Tomato and Artichoke Pizzas and Corn Muffins. Enjoy!
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
ASPARAGUS AND EDAMAME SALAD
This quick and easy Asparagus and Edamame Salad, features fresh vegetables tossed with a simple lemon vinaigrette.
Makes 8 servings
Source: Jennie-O
View online with photo and print version: http://diabeticgourmet.com/recipes/html/1334.shtml
Ingredients
1 bunch asparagus, cut into 2-inch pieces
8 cups green leaf lettuce leaves, torn
1 cup sliced radishes
1 fennel bulb, thinly sliced
1 cup frozen shelled edamame, thawed
1/4 cup fresh mint leaves, torn
1 hard-boiled egg, chopped
1/4 cup fresh lemon juice
1/2 cup extra-virgin olive oil
1/2 teaspoon kosher salt
1/2 teaspoon granulated sugar
Directions
Bring medium saucepan of salted water to a boil.
Add asparagus and cook 1 minute or until crisp tender.
Immediately plunge in ice water; drain completely.
In large bowl, toss together lettuce leaves, asparagus, radishes, fennel, edamame, mint and egg.
In small bowl, whisk together lemon juice, olive oil, salt and sugar.
Drizzle desired amount over salad and toss.
Nutritional Information Per Serving: Calories: 180; Protein: 4 g; Fat: 16 g; Sodium: 160 mg; Cholesterol: 20 mg; Saturated Fat: 2.5 g; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 6 g
LEMON, ASPARAGUS AND CARROTS
Servings: 6
View online: http://diabeticgourmet.com/recipes/html/21.shtml
Ingredients
1/2 pound carrots, small
1 dash lemon pepper
8 ounces asparagus spears, frozen or fresh
1/8 cup lemon juice
Directions
Wash, trim, and peel small carrots.
Place carrots in a steamer basket above boiling water.
Cover and steam about 15 minutes or till crisp- tender.
Rinse carrots in cold water; drain.
In the meantime, cook frozen asparagus spears according to package.
Rinse asparagus in cold water, drain.
Cover and chill drained carrots and asparagus.
To serve, arrange carrots and asparagus on a platter.
Sprinkle with a little lemon juice and lemon pepper.
Nutritional Information Per Serving: Calories: 26; Protein: 1 g; Sodium: 19 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
LEMON OATMEAL COOKIES
Servings: 36
View recipe: http://diabeticgourmet.com/recipes/html/31.shtml
Ingredients
2/3 cup vegetable oil
2/3 cup brown sugar
1/2 cup egg whites
2 tablespoons lemon juice
2 tablespoons grated fresh, or finely chopped, dried lemon rind
1 teaspoon lemon flavoring
1 cup all-purpose flour
1 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1-1/2 cup crispy rice cereal
Directions
Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.
Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.
Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed. Stir in cereal.
Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.
Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.
Remove cookies to a wire rack and cool.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g; Exchanges: 2/3 Bread and 1 Fat
CORN MUFFINS
Servings: 12
View recipe: http://diabeticgourmet.com/recipes/html/29.shtml
Ingredients
1/2 cup corn meal
1 cup flour
1 tablespoon baking powder
3/4 cup skim milk
1 tablespoon butter or margarine, melted
1 egg
Directions
Mix dry ingredients together.
Add lightly beaten egg, milk and butter.
Mix just until moist.
Bake in muffin tins lined with cupcake papers for 20 minutes at 400F.
Nutritional Information Per Serving: Calories: 95; Protein: 5 g; Fat: 2.5 g; Carbohydrates: 15 g
SUN-DRIED TOMATO AND ARTICHOKE PIZZAS
Yield: 24 appetizers
Serving size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Find this recipe at: http://diabeticgourmet.com/recipes/html/773.shtml
Ingredients
4 whole-wheat or oat-bran pita pockets (6-inch rounds)
1/4 cup chopped sun-dried tomatoes packed in olive oil, drained
1 cup chopped canned or marinated artichoke hearts, well drained
1 cup shredded reduced-fat mozzarella cheese
Directions
Preheat oven to 400 degrees F.
Arrange the pitas on a large baking sheet and scatter a quarter of the sun-dried tomatoes and artichoke hearts over each one, and top with some of the cheese.
Bake for about 8 minutes, until the cheese is melted and lightly browned. Cut each pizza into 6 wedges and serve hot.
Nutritional Information Per Serving: Calories: 40; Protein: 2 g; Fat: 1 g; Sodium: 82 mg; Cholesterol: 2 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1 g; Carbohydrates: 6 g; Exchanges: 1/3 Starch, 1/6 Medium-Fat Meat
That said, here are today's six diabetic vegetarian recipes to help you through the day, including Sun-Dried Tomato and Artichoke Pizzas and Corn Muffins. Enjoy!
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
ASPARAGUS AND EDAMAME SALAD
This quick and easy Asparagus and Edamame Salad, features fresh vegetables tossed with a simple lemon vinaigrette.
Makes 8 servings
Source: Jennie-O
View online with photo and print version: http://diabeticgourmet.com/recipes/html/1334.shtml
Ingredients
1 bunch asparagus, cut into 2-inch pieces
8 cups green leaf lettuce leaves, torn
1 cup sliced radishes
1 fennel bulb, thinly sliced
1 cup frozen shelled edamame, thawed
1/4 cup fresh mint leaves, torn
1 hard-boiled egg, chopped
1/4 cup fresh lemon juice
1/2 cup extra-virgin olive oil
1/2 teaspoon kosher salt
1/2 teaspoon granulated sugar
Directions
Bring medium saucepan of salted water to a boil.
Add asparagus and cook 1 minute or until crisp tender.
Immediately plunge in ice water; drain completely.
In large bowl, toss together lettuce leaves, asparagus, radishes, fennel, edamame, mint and egg.
In small bowl, whisk together lemon juice, olive oil, salt and sugar.
Drizzle desired amount over salad and toss.
Nutritional Information Per Serving: Calories: 180; Protein: 4 g; Fat: 16 g; Sodium: 160 mg; Cholesterol: 20 mg; Saturated Fat: 2.5 g; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 6 g
LEMON, ASPARAGUS AND CARROTS
Servings: 6
View online: http://diabeticgourmet.com/recipes/html/21.shtml
Ingredients
1/2 pound carrots, small
1 dash lemon pepper
8 ounces asparagus spears, frozen or fresh
1/8 cup lemon juice
Directions
Wash, trim, and peel small carrots.
Place carrots in a steamer basket above boiling water.
Cover and steam about 15 minutes or till crisp- tender.
Rinse carrots in cold water; drain.
In the meantime, cook frozen asparagus spears according to package.
Rinse asparagus in cold water, drain.
Cover and chill drained carrots and asparagus.
To serve, arrange carrots and asparagus on a platter.
Sprinkle with a little lemon juice and lemon pepper.
Nutritional Information Per Serving: Calories: 26; Protein: 1 g; Sodium: 19 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
LEMON OATMEAL COOKIES
Servings: 36
View recipe: http://diabeticgourmet.com/recipes/html/31.shtml
Ingredients
2/3 cup vegetable oil
2/3 cup brown sugar
1/2 cup egg whites
2 tablespoons lemon juice
2 tablespoons grated fresh, or finely chopped, dried lemon rind
1 teaspoon lemon flavoring
1 cup all-purpose flour
1 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1-1/2 cup crispy rice cereal
Directions
Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.
Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.
Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed. Stir in cereal.
Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.
Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.
Remove cookies to a wire rack and cool.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g; Exchanges: 2/3 Bread and 1 Fat
CORN MUFFINS
Servings: 12
View recipe: http://diabeticgourmet.com/recipes/html/29.shtml
Ingredients
1/2 cup corn meal
1 cup flour
1 tablespoon baking powder
3/4 cup skim milk
1 tablespoon butter or margarine, melted
1 egg
Directions
Mix dry ingredients together.
Add lightly beaten egg, milk and butter.
Mix just until moist.
Bake in muffin tins lined with cupcake papers for 20 minutes at 400F.
Nutritional Information Per Serving: Calories: 95; Protein: 5 g; Fat: 2.5 g; Carbohydrates: 15 g
SUN-DRIED TOMATO AND ARTICHOKE PIZZAS
Yield: 24 appetizers
Serving size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Find this recipe at: http://diabeticgourmet.com/recipes/html/773.shtml
Ingredients
4 whole-wheat or oat-bran pita pockets (6-inch rounds)
1/4 cup chopped sun-dried tomatoes packed in olive oil, drained
1 cup chopped canned or marinated artichoke hearts, well drained
1 cup shredded reduced-fat mozzarella cheese
Directions
Preheat oven to 400 degrees F.
Arrange the pitas on a large baking sheet and scatter a quarter of the sun-dried tomatoes and artichoke hearts over each one, and top with some of the cheese.
Bake for about 8 minutes, until the cheese is melted and lightly browned. Cut each pizza into 6 wedges and serve hot.
Nutritional Information Per Serving: Calories: 40; Protein: 2 g; Fat: 1 g; Sodium: 82 mg; Cholesterol: 2 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1 g; Carbohydrates: 6 g; Exchanges: 1/3 Starch, 1/6 Medium-Fat Meat
Wednesday, July 5, 2017
Cookies!
Who says you can't have yummy homemade cookies if you're diabetic? Here are six cook recipes to help you through the day, including Peanut Butter Cookie Bites and Chocolate Dunk Cookies. Enjoy!
LEMON OATMEAL COOKIES
Servings: 36
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=31
View recipe: http://diabeticgourmet.com/recipes/html/31.shtml
Ingredients
2/3 cup vegetable oil
2/3 cup brown sugar
1/2 cup egg whites
2 tablespoons lemon juice
2 tablespoons grated fresh, or finely chopped, dried lemon rind
1 teaspoon lemon flavoring
1 cup all-purpose flour
1 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1-1/2 cup crispy rice cereal
Directions
Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.
Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.
Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed.
Stir in cereal.
Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.
Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.
Remove cookies to a wire rack and cool.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g; Exchanges: 2/3 Bread and 1 Fat
HAZELNUT BISCOTTI
This recipe begins, “A combination of chopped hazelnuts and hazelnut syrup is used to make these scrumptious biscotti. They'll keep fresh for 5 days making them ideal gifts.”
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1155.shtml
Yield: 48 servings
Serving size: 1 biscotti
Ingredients
1/2 cup chopped hazelnuts
1/2 cup canola oil
2/3 cup Splenda No Calorie Sweetener, Granulated
3 tablespoons white granulated sugar
2 eggs
3 tablespoons sugar free hazelnut syrup
2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1/3 cup nonfat dry milk
2 tablespoons Mini Chocolate Chips, melted (optional)
Directions
Preheat oven to 350 degrees F. Spray a cookie sheet or jellyroll pan with baking spray and set aside.
Spread hazelnuts in a shallow pan and toast in preheated 350 degrees F oven for 7-10 minutes. Remove hazelnuts from the oven and cool.
Mix the oil, Splenda Granulated Sweetener and sugar together in a large mixing bowl. Add eggs, one at a time, mixing well after each addition. Add hazelnut syrup and mix well. Set aside.
Mix flour, baking powder, baking soda, and nonfat dry milk in a medium mixing bowl.
Pour the flour mixture into the oil and egg mixture and stir until blended. Add hazelnuts and mix until just blended. Refrigerate dough 1 hour or until stiff.
Divide dough in half. Roll each half into a log approximately 3 1/2 inches wide by 12 inches long. Place the logs on the prepared sheet 2 inches apart.
Bake in a preheated 350 degrees F oven for 20-25 minutes.
Remove from oven and cool for 5 minutes. Cut the loaves with a sharp knife into 48 slices, approximately 1/2 inch wide. Cool completely.
If desired, lay slices on their sides and drizzle with melted chocolate chips.
Store in airtight containers. Cookies will stay fresh up to 5 days.
Nutritional Information Per Serving: Calories: 60; Calories from Fat: 30; Protein: 1 g; Fat: 3.5 g; Sodium: 30 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 0 g; Sugars: 2 g; Carbohydrates: 6 g
CHOCOLATE ALMOND MERINGUES
This recipe begins, “These can be frozen.”
Yield: About 2 1/2 dozen
Serving size: 1 meringue cookie
Source: MealLeaniYUMM!
Find this recipe at: http://diabeticgourmet.com/recipes/html/260.shtml
Ingredients
1/2 cup sugar, divided
1/4 cup ground almonds
1 tbsp. unsweetened cocoa
1 tsp. cornstarch
2 egg whites
1/8 tsp. cream of tartar
1/2 tsp. vanilla (or 1/4 tsp. almond extract)
Directions
Preheat oven to 250 degrees F. Spray a foil-lined baking sheet with non-stick spray. In a small bowl, mix 2 tbsp. of the sugar with almonds, cocoa and cornstarch. In a stainless or glass bowl, beat egg whites with an electric mixer until frothy. Add cream of tartar and beat on high speed until soft peaks form. Gradually add flavoring and remaining sugar. Beat until stiff and shiny. Gently fold cocoa mixture into meringue.
Drop cookie mixture from a teaspoon onto the baking sheet to form small mounds. Leave about 2 inches between each mound. (Mixture could also be piped through a large pastry bag fitted with a large star tube.) Bake at 250 degrees F for 40 minutes. Cookies should be dry and slightly browned. Cool completely. Store in a tightly covered container.
Nutritional Information Per Serving: Calories: 18; Protein: trace g; Fat: 0.3 g; Sodium: 7 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: 1/4 Bread/Starch
PEANUT BUTTER CHOCOLATE CHIP COOKIES
Yield: 40 cookies
Source: The Best Diabetes Cookbook
Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Ingredients
1/2 cup brown sugar
1/3 cup granulated sugar
1/3 cup peanut butter
1/3 cup 2% milk
1/4 cup soft margarine
1 egg
1 teaspoon vanilla
1/2 cup all-purpose flour
1/3 cup whole wheat flour
1 teaspoon baking soda
1/3 cup chocolate chips
1/4 cup raisins
Directions
Preheat oven to 350 degrees F. Spray baking sheets with nonstick vegetable spray.
In large bowl or food processor, beat together brown and granulated sugars, peanut butter, milk, margarine, egg and vanilla until well blended.
Combine all-purpose and whole what flours and baking soda; add to bowl and mix just until incorporated. Do not overmix. Stir in chocolate chips and raisins.
Drop by heaping teaspoonfuls 2 inches apart onto baking sheets. Bake for 12 to 15 minutes or until browned.
Nutritional Facts Per Serving:
Calories: 70, Carbohydrate: 10 g, Fiber: 1 g, Protein: 1 g, Fat: 3 g, Sodium: 51 mg, Cholesterol: 6 mg Diabetic Exchanges: 2/3 Other Carbohydrate, 1/2 Fat
CHOCOLATE DUNK COOKIES
Yield: 36 servings; Serving size: 1 cookie
Source: Splenda
Find at: http://diabeticgourmet.com/recipes/html/1042.shtml
Ingredients
1-3/4 cups all-purpose flour
3/4 teaspoon baking soda
1/4 teaspoon salt
4 squares Baker's Semi-Sweet Chocolate, divided
3/4 cup(1 1/2 sticks) margarine, softened
1/2 cup packed brown sugar
1/2 cup Splenda No Calorie Sweetener, Granulated
1 egg
1 teaspoon vanilla extract
1 tablespoon thawed Cool Whip Sugar Free Whipped Topping
1 teaspoon warm water
Directions
Preheat oven to 375 degrees F.
Combine flour, baking soda, and salt in a small bowl. Set aside. Chop 2 of the chocolate squares.
Beat margarine, brown sugar and Splenda Granulated Sweetener in large bowl with mixer on medium speed until light and fluffy. Blend in egg and vanilla. Gradually beat in flour mixture. Stir in chopped chocolate.
Drop heaping tablespoonfuls of dough, 2 inches apart, onto ungreased baking sheets.
Bake cookies 11 to 12 minutes or until lightly browned. Cool on baking sheets one minute; remove and place on wire racks. Cool completely.
Melt remaining 2 chocolate squares as directed on package. Stir in cool whip and water. Dip half of each cookie into melted chocolate; let stand until firm.
Nutritional Information Per Serving: Calories: 90; Calories from Fat: 45; Protein: 1 g; Fat: 5 g; Sodium: 90 mg; Saturated Fat: 1.5 g; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 10g
PEANUT BUTTER COOKIE BITES
Can be found online at http://diabeticgourmet.com/recipes/html/1046.shtml
Yield: 24 cookies
Ingredients
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla
1 cup SPLENDA No Calorie Sweetener, Granulated
1 1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Preheat oven to 350 degrees F.
Beat margarine and peanut butter in a large mixing bowl with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla. Beat on high speed for approximately 1 1/2 minutes. Add SPLENDA Granulated Sweetener and beat on medium speed until well blended, approximately 30 seconds.
Combine flour, baking soda and salt in a small mixing bowl. Slowly add flour mixture to peanut butter mixture, beating on low speed until well-blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level tablespoons of dough into balls and drop onto a lightly oiled or parchment lined sheet pan, two inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information (Per Serving): Calories: 120; Calories from Fat: 70; Protein: 4 g; Sodium: 150 mg; Cholesterol: 0 mg; Fat: 8 g; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 10 g
LEMON OATMEAL COOKIES
Servings: 36
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=31
View recipe: http://diabeticgourmet.com/recipes/html/31.shtml
Ingredients
2/3 cup vegetable oil
2/3 cup brown sugar
1/2 cup egg whites
2 tablespoons lemon juice
2 tablespoons grated fresh, or finely chopped, dried lemon rind
1 teaspoon lemon flavoring
1 cup all-purpose flour
1 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1-1/2 cup crispy rice cereal
Directions
Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.
Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.
Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed.
Stir in cereal.
Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.
Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.
Remove cookies to a wire rack and cool.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g; Exchanges: 2/3 Bread and 1 Fat
HAZELNUT BISCOTTI
This recipe begins, “A combination of chopped hazelnuts and hazelnut syrup is used to make these scrumptious biscotti. They'll keep fresh for 5 days making them ideal gifts.”
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1155.shtml
Yield: 48 servings
Serving size: 1 biscotti
Ingredients
1/2 cup chopped hazelnuts
1/2 cup canola oil
2/3 cup Splenda No Calorie Sweetener, Granulated
3 tablespoons white granulated sugar
2 eggs
3 tablespoons sugar free hazelnut syrup
2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1/3 cup nonfat dry milk
2 tablespoons Mini Chocolate Chips, melted (optional)
Directions
Preheat oven to 350 degrees F. Spray a cookie sheet or jellyroll pan with baking spray and set aside.
Spread hazelnuts in a shallow pan and toast in preheated 350 degrees F oven for 7-10 minutes. Remove hazelnuts from the oven and cool.
Mix the oil, Splenda Granulated Sweetener and sugar together in a large mixing bowl. Add eggs, one at a time, mixing well after each addition. Add hazelnut syrup and mix well. Set aside.
Mix flour, baking powder, baking soda, and nonfat dry milk in a medium mixing bowl.
Pour the flour mixture into the oil and egg mixture and stir until blended. Add hazelnuts and mix until just blended. Refrigerate dough 1 hour or until stiff.
Divide dough in half. Roll each half into a log approximately 3 1/2 inches wide by 12 inches long. Place the logs on the prepared sheet 2 inches apart.
Bake in a preheated 350 degrees F oven for 20-25 minutes.
Remove from oven and cool for 5 minutes. Cut the loaves with a sharp knife into 48 slices, approximately 1/2 inch wide. Cool completely.
If desired, lay slices on their sides and drizzle with melted chocolate chips.
Store in airtight containers. Cookies will stay fresh up to 5 days.
Nutritional Information Per Serving: Calories: 60; Calories from Fat: 30; Protein: 1 g; Fat: 3.5 g; Sodium: 30 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 0 g; Sugars: 2 g; Carbohydrates: 6 g
CHOCOLATE ALMOND MERINGUES
This recipe begins, “These can be frozen.”
Yield: About 2 1/2 dozen
Serving size: 1 meringue cookie
Source: MealLeaniYUMM!
Find this recipe at: http://diabeticgourmet.com/recipes/html/260.shtml
Ingredients
1/2 cup sugar, divided
1/4 cup ground almonds
1 tbsp. unsweetened cocoa
1 tsp. cornstarch
2 egg whites
1/8 tsp. cream of tartar
1/2 tsp. vanilla (or 1/4 tsp. almond extract)
Directions
Preheat oven to 250 degrees F. Spray a foil-lined baking sheet with non-stick spray. In a small bowl, mix 2 tbsp. of the sugar with almonds, cocoa and cornstarch. In a stainless or glass bowl, beat egg whites with an electric mixer until frothy. Add cream of tartar and beat on high speed until soft peaks form. Gradually add flavoring and remaining sugar. Beat until stiff and shiny. Gently fold cocoa mixture into meringue.
Drop cookie mixture from a teaspoon onto the baking sheet to form small mounds. Leave about 2 inches between each mound. (Mixture could also be piped through a large pastry bag fitted with a large star tube.) Bake at 250 degrees F for 40 minutes. Cookies should be dry and slightly browned. Cool completely. Store in a tightly covered container.
Nutritional Information Per Serving: Calories: 18; Protein: trace g; Fat: 0.3 g; Sodium: 7 mg; Cholesterol: 0 mg; Carbohydrates: 4 g; Exchanges: 1/4 Bread/Starch
PEANUT BUTTER CHOCOLATE CHIP COOKIES
Yield: 40 cookies
Source: The Best Diabetes Cookbook
Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Ingredients
1/2 cup brown sugar
1/3 cup granulated sugar
1/3 cup peanut butter
1/3 cup 2% milk
1/4 cup soft margarine
1 egg
1 teaspoon vanilla
1/2 cup all-purpose flour
1/3 cup whole wheat flour
1 teaspoon baking soda
1/3 cup chocolate chips
1/4 cup raisins
Directions
Preheat oven to 350 degrees F. Spray baking sheets with nonstick vegetable spray.
In large bowl or food processor, beat together brown and granulated sugars, peanut butter, milk, margarine, egg and vanilla until well blended.
Combine all-purpose and whole what flours and baking soda; add to bowl and mix just until incorporated. Do not overmix. Stir in chocolate chips and raisins.
Drop by heaping teaspoonfuls 2 inches apart onto baking sheets. Bake for 12 to 15 minutes or until browned.
Nutritional Facts Per Serving:
Calories: 70, Carbohydrate: 10 g, Fiber: 1 g, Protein: 1 g, Fat: 3 g, Sodium: 51 mg, Cholesterol: 6 mg Diabetic Exchanges: 2/3 Other Carbohydrate, 1/2 Fat
CHOCOLATE DUNK COOKIES
Yield: 36 servings; Serving size: 1 cookie
Source: Splenda
Find at: http://diabeticgourmet.com/recipes/html/1042.shtml
Ingredients
1-3/4 cups all-purpose flour
3/4 teaspoon baking soda
1/4 teaspoon salt
4 squares Baker's Semi-Sweet Chocolate, divided
3/4 cup(1 1/2 sticks) margarine, softened
1/2 cup packed brown sugar
1/2 cup Splenda No Calorie Sweetener, Granulated
1 egg
1 teaspoon vanilla extract
1 tablespoon thawed Cool Whip Sugar Free Whipped Topping
1 teaspoon warm water
Directions
Preheat oven to 375 degrees F.
Combine flour, baking soda, and salt in a small bowl. Set aside. Chop 2 of the chocolate squares.
Beat margarine, brown sugar and Splenda Granulated Sweetener in large bowl with mixer on medium speed until light and fluffy. Blend in egg and vanilla. Gradually beat in flour mixture. Stir in chopped chocolate.
Drop heaping tablespoonfuls of dough, 2 inches apart, onto ungreased baking sheets.
Bake cookies 11 to 12 minutes or until lightly browned. Cool on baking sheets one minute; remove and place on wire racks. Cool completely.
Melt remaining 2 chocolate squares as directed on package. Stir in cool whip and water. Dip half of each cookie into melted chocolate; let stand until firm.
Nutritional Information Per Serving: Calories: 90; Calories from Fat: 45; Protein: 1 g; Fat: 5 g; Sodium: 90 mg; Saturated Fat: 1.5 g; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 10g
PEANUT BUTTER COOKIE BITES
Can be found online at http://diabeticgourmet.com/recipes/html/1046.shtml
Yield: 24 cookies
Ingredients
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla
1 cup SPLENDA No Calorie Sweetener, Granulated
1 1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Preheat oven to 350 degrees F.
Beat margarine and peanut butter in a large mixing bowl with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla. Beat on high speed for approximately 1 1/2 minutes. Add SPLENDA Granulated Sweetener and beat on medium speed until well blended, approximately 30 seconds.
Combine flour, baking soda and salt in a small mixing bowl. Slowly add flour mixture to peanut butter mixture, beating on low speed until well-blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level tablespoons of dough into balls and drop onto a lightly oiled or parchment lined sheet pan, two inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information (Per Serving): Calories: 120; Calories from Fat: 70; Protein: 4 g; Sodium: 150 mg; Cholesterol: 0 mg; Fat: 8 g; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 10 g
Monday, April 24, 2017
Meatless Monday
It's Monday, which means it's time for Meatless Monday. Here are six vegetarian diabetic recipes to help you through the day, including Roasted-Vegetable Lasagna and Black Bean Veggie Burgers. Enjoy!
BLACK BEAN VEGGIE BURGERS
This recipe begins, “Hearty, tasty and inexpensive, these black bean burgers taste great grilled or baked in the oven.”
From Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4711-black-bean-veggie-burgers
Ingredients
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs
Directions
If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F, and lightly oil a baking sheet.
In a medium bowl, mash black beans with a fork until thick and pasty.
In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Nutritional Facts: Servings: 4; Calories: 198; Total Fat: 3 g; Cholesterol: 53 mg; Sodium: 607 mg; Total Carbohydrate: 33.1 g; Dietary Fiber: 9.8 g; Protein: 11.2g
ROASTED-VEGETABLE LASAGNA
This recipe begins, “Who needs meat? This gourmet veggie lasagna from one of our favorite chefs will be the centerpiece of your dinner table.”
This is from Diabetic Connect.
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4198-roasted-vegetable-lasagna.
Ingredients
Vegetables:
4 red bell peppers
1 teaspoon olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
6 yellow squash, halved lengthwise and cut into 1-inch pieces (about 1 1/2 pounds)
1 large onion, cut into 16 wedges
4 garlic cloves, minced
Cheese mixture:
2 cups 2% low-fat cottage cheese
1 1/2 cups (6 ounces) grated sharp provolone cheese
1/4 cup chopped fresh basil
1 teaspoon dried oregano
White sauce:
3 tablespoons all-purpose flour
1 1/2 cups 2% reduced-fat milk
2 tablespoons chopped fresh basil
1/4 teaspoon black pepper
Cooking spray
9 cooked lasagna noodles
2 cups spinach leaves, divided
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
Fresh basil sprigs (optional)
Directions
Preheat broiler.
To prepare vegetables, cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel; set aside.
Preheat oven to 450°.
Combine oil, salt, 1/2 teaspoon black pepper, squash, and onion on a baking sheet; toss well. Bake at 450° for 20 minutes. Remove from oven; combine squash mixture and garlic in a bowl.
Decrease oven temperature to 375°.
To prepare cheese mixture, combine cottage cheese and next 3 ingredients (cottage cheese through oregano) in a bowl.
To prepare white sauce, place flour in a medium saucepan. Gradually add milk; stir with a whisk. Place over medium heat. Cook until thick; stir constantly. Remove from heat; stir in 2 tablespoons chopped basil and 1/4 teaspoon black pepper.
Spread 1/4 cup white sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over sauce; top with 1 1/4 cups cheese mixture, 1 cup spinach, 4 bell pepper halves, 2 cups vegetable mixture, and 1/4 cup white sauce. Repeat layers, ending with noodles. Spread remaining white sauce over noodles. Cover and bake at 375° for 15 minutes. Uncover; sprinkle with mozzarella cheese. Bake an additional 20 minutes. Garnish with basil sprigs, if desired.
Note: Use a sharp, potent cheese in this dish for the most flavor. Parmesan, Romano, Asiago, or sharp cheddar will all work as well in the filling. Stick to mozzarella for the top, however, as it melts and browns the best. For extra browning, place the lasagna under the broiler for a minute or two at the end of cooking.
Nutritional Facts: Servings: 9; Amount per serving Calories: 275; Calories from fat 30%; Fat 9.1 g; Saturated fat: 5.2 g; Monounsaturated fat: 2.6 g; Polyunsaturated fat 0.6 g; Protein: 19.3 g; Carbohydrate: 29.3 g; Fiber: 2.9 g;Cholesterol: 24 mg; Iron: 2.3 mg; Sodium: 564 mg; Calcium: 308 mg
APPLESAUCE BROWNIES
Servings: 16
Find this recipe at: http://diabeticgourmet.com/recipes/html/169.shtml
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; Protein: 3 g; Fat: 7 g; Sodium: 84 mg; Carbohydrates: 27 g; Exchanges: 1 Starch; 1 Fat; 1 Fruit
LEMON OATMEAL COOKIES
Servings: 36
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=31
View recipe: http://diabeticgourmet.com/recipes/html/31.shtml
Ingredients
2/3 cup vegetable oil
2/3 cup brown sugar
1/2 cup egg whites
2 tablespoons lemon juice
2 tablespoons grated fresh, or finely chopped, dried lemon rind
1 teaspoon lemon flavoring
1 cup all-purpose flour
1 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1-1/2 cup crispy rice cereal
Directions
Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.
Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.
Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed.
Stir in cereal.
Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.
Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.
Remove cookies to a wire rack and cool.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g; Exchanges: 2/3 Bread and 1 Fat
CRANBERRY ORANGE BREAD
Servings: 16
Find this recipe at: http://diabeticgourmet.com/recipes/html/177.shtml
Ingredients
2 cups all-purpose flour
1 cup QUAKER Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F. Grease and flour 9x5-inch loaf pan. Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread, 1 Fat
VEGETARIAN CURRY
From Diabetic Connect
This can be viewed online at http://www.diabeticconnect.com/diabetic-recipes/general/292-vegetarian-curry
Ingredients
3 potatoes chopped
1 cauliflower chopped
1 1/2 cup green peas
3 tomatoes chopped
3/4 tsp tumeric
1/2 tsp chili powder
1 1/2 tsp cumin
1 tsp curry
1 cup of water
Directions
Place all ingredients in a crock pot or slow cooker. Cook on low for five to six hours.
Nutritional Facts: Servings: 3; calories: 125; cholesterol: 0 mg; sodium: 23 mg; total carbs: 26 g; dietary fiber: 6 g; protein 5 g
BLACK BEAN VEGGIE BURGERS
This recipe begins, “Hearty, tasty and inexpensive, these black bean burgers taste great grilled or baked in the oven.”
From Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4711-black-bean-veggie-burgers
Ingredients
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs
Directions
If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F, and lightly oil a baking sheet.
In a medium bowl, mash black beans with a fork until thick and pasty.
In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Nutritional Facts: Servings: 4; Calories: 198; Total Fat: 3 g; Cholesterol: 53 mg; Sodium: 607 mg; Total Carbohydrate: 33.1 g; Dietary Fiber: 9.8 g; Protein: 11.2g
ROASTED-VEGETABLE LASAGNA
This recipe begins, “Who needs meat? This gourmet veggie lasagna from one of our favorite chefs will be the centerpiece of your dinner table.”
This is from Diabetic Connect.
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4198-roasted-vegetable-lasagna.
Ingredients
Vegetables:
4 red bell peppers
1 teaspoon olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
6 yellow squash, halved lengthwise and cut into 1-inch pieces (about 1 1/2 pounds)
1 large onion, cut into 16 wedges
4 garlic cloves, minced
Cheese mixture:
2 cups 2% low-fat cottage cheese
1 1/2 cups (6 ounces) grated sharp provolone cheese
1/4 cup chopped fresh basil
1 teaspoon dried oregano
White sauce:
3 tablespoons all-purpose flour
1 1/2 cups 2% reduced-fat milk
2 tablespoons chopped fresh basil
1/4 teaspoon black pepper
Cooking spray
9 cooked lasagna noodles
2 cups spinach leaves, divided
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
Fresh basil sprigs (optional)
Directions
Preheat broiler.
To prepare vegetables, cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel; set aside.
Preheat oven to 450°.
Combine oil, salt, 1/2 teaspoon black pepper, squash, and onion on a baking sheet; toss well. Bake at 450° for 20 minutes. Remove from oven; combine squash mixture and garlic in a bowl.
Decrease oven temperature to 375°.
To prepare cheese mixture, combine cottage cheese and next 3 ingredients (cottage cheese through oregano) in a bowl.
To prepare white sauce, place flour in a medium saucepan. Gradually add milk; stir with a whisk. Place over medium heat. Cook until thick; stir constantly. Remove from heat; stir in 2 tablespoons chopped basil and 1/4 teaspoon black pepper.
Spread 1/4 cup white sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over sauce; top with 1 1/4 cups cheese mixture, 1 cup spinach, 4 bell pepper halves, 2 cups vegetable mixture, and 1/4 cup white sauce. Repeat layers, ending with noodles. Spread remaining white sauce over noodles. Cover and bake at 375° for 15 minutes. Uncover; sprinkle with mozzarella cheese. Bake an additional 20 minutes. Garnish with basil sprigs, if desired.
Note: Use a sharp, potent cheese in this dish for the most flavor. Parmesan, Romano, Asiago, or sharp cheddar will all work as well in the filling. Stick to mozzarella for the top, however, as it melts and browns the best. For extra browning, place the lasagna under the broiler for a minute or two at the end of cooking.
Nutritional Facts: Servings: 9; Amount per serving Calories: 275; Calories from fat 30%; Fat 9.1 g; Saturated fat: 5.2 g; Monounsaturated fat: 2.6 g; Polyunsaturated fat 0.6 g; Protein: 19.3 g; Carbohydrate: 29.3 g; Fiber: 2.9 g;Cholesterol: 24 mg; Iron: 2.3 mg; Sodium: 564 mg; Calcium: 308 mg
APPLESAUCE BROWNIES
Servings: 16
Find this recipe at: http://diabeticgourmet.com/recipes/html/169.shtml
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; Protein: 3 g; Fat: 7 g; Sodium: 84 mg; Carbohydrates: 27 g; Exchanges: 1 Starch; 1 Fat; 1 Fruit
LEMON OATMEAL COOKIES
Servings: 36
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=31
View recipe: http://diabeticgourmet.com/recipes/html/31.shtml
Ingredients
2/3 cup vegetable oil
2/3 cup brown sugar
1/2 cup egg whites
2 tablespoons lemon juice
2 tablespoons grated fresh, or finely chopped, dried lemon rind
1 teaspoon lemon flavoring
1 cup all-purpose flour
1 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1-1/2 cup crispy rice cereal
Directions
Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.
Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.
Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed.
Stir in cereal.
Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.
Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.
Remove cookies to a wire rack and cool.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g; Exchanges: 2/3 Bread and 1 Fat
CRANBERRY ORANGE BREAD
Servings: 16
Find this recipe at: http://diabeticgourmet.com/recipes/html/177.shtml
Ingredients
2 cups all-purpose flour
1 cup QUAKER Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F. Grease and flour 9x5-inch loaf pan. Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread, 1 Fat
VEGETARIAN CURRY
From Diabetic Connect
This can be viewed online at http://www.diabeticconnect.com/diabetic-recipes/general/292-vegetarian-curry
Ingredients
3 potatoes chopped
1 cauliflower chopped
1 1/2 cup green peas
3 tomatoes chopped
3/4 tsp tumeric
1/2 tsp chili powder
1 1/2 tsp cumin
1 tsp curry
1 cup of water
Directions
Place all ingredients in a crock pot or slow cooker. Cook on low for five to six hours.
Nutritional Facts: Servings: 3; calories: 125; cholesterol: 0 mg; sodium: 23 mg; total carbs: 26 g; dietary fiber: 6 g; protein 5 g
Tuesday, April 11, 2017
Tuesday Recipes
Here are six recipes to help you through the day, including Peach and Raspberry Crumble and Eggplant and Chickpea Stew. Enjoy!
EGGPLANT AND CHICKPEA STEW
This recipe begins, “This tasty vegetarian stew, studded with plenty of eggplant and protein-rich chickpeas, is reminiscent of ratatouille. The eggplant breaks down and makes a saucier stew if you peel it before cooking, but you can certainly leave the peel on if you prefer. Serve over quinoa or soft polenta with sautéed spinach on the side.”
This is from Diabetic Connect.
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/6077-eggplant-and-chickpea-stew.
Time: 285 minutes (45 minutes prep)
Ingredients
1 ounce dried porcini mushrooms
3 cups hot water
2 large eggplants (about 1 1/2 pounds each)
3 tablespoons extra-virgin olive oil , divided
2 large onions, thinly sliced
6 cloves garlic, minced
2 teaspoons dried oregano , crumbled
1 small (1-inch) cinnamon stick
1 teaspoon salt
1 teaspoon freshly ground pepper
1 bay leaf
1 cup dried chickpeas , rinsed and soaked overnight (for a quick-soak method, see Tip) and drained
1 28-ounce can tomatoes (see Note), drained and coarsely chopped
1/4 cup finely chopped fresh parsley
Directions
Preheat oven to 400°F.
Combine dried mushrooms and hot water in a bowl. Stir well and let stand for 30 minutes. Strain through a sieve lined with a paper towel and set the liquid aside. Finely chop the mushrooms.
Meanwhile, peel eggplants, if desired, and cut in half lengthwise. Brush the cut sides liberally with 2 tablespoons oil. Place on a rimmed baking sheet, cut-side down, and roast until tender, about 25 minutes. Let stand until cool enough to handle. Cut into 1-inch cubes and transfer to a 4-quart (or larger) slow cooker.
Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add onions and cook, stirring frequently, until softened, 3 to 6 minutes. Add garlic, oregano, cinnamon stick, salt, pepper, bay leaf and the chopped mushrooms; cook, stirring, for 1 minute. Add the reserved mushroom-soaking liquid and chickpeas. Bring to a boil and cook, stirring occasionally, for 5 minutes. Transfer to the slow cooker and stir to combine with the eggplant.
Cover and cook until the chickpeas are very tender, about 4 hours on High or 7 to 8 hours on Low. Remove cinnamon stick and bay leaf. Stir in tomatoes and parsley.
Variation: Turn 3 cups of leftover stew into Eggplant and Chickpea Baked Pasta. Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray. Bring a large pot of water to a boil. Cook 8 ounces whole-wheat fusilli according to package directions. Drain and rinse. Combine 1/2 cup coarse dry whole-wheat breadcrumbs (see Note) and 1 tablespoon extra-virgin olive oil in a small bowl. Toss the pasta with 3 cups stew, 1 cup crumbled feta cheese, 1/4 cup chopped fresh mint (or basil) and 2 tablespoons lemon juice in a large bowl. Spread the mixture in the prepared baking dish. Top with the breadcrumb mixture. Bake until the topping is golden and crispy, about 30 minutes. Sprinkle with 1/4 cup chopped fresh mint (or basil).
Note: To make your own breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs. For store-bought coarse dry breadcrumbs we like Ian’s brand, labeled “Panko breadcrumbs.” Find them at well-stocked supermarkets.
Tip: To quick-soak chickpeas (or other dried beans), place in a large saucepan with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat, cover and let stand for 1 hour.
Note: Look for Italian San Marzano tomatoes—they are particularly rich in flavor and taste best in this dish.
Nutritional Facts: Servings: 8; Serving Size: 1 1/4 cups; Calories: 219; Carbohydrates: 33 g; Fat: 7 g; Saturated Fat: 1 g; Protein: 9 g; Cholesterol: 0 mg; Dietary Fiber: 12 g; Potassium: 766 mg; Sodium: 413 mg; Exchanges: 1 starch; 1 vegetable; 1 lean meat; 1 fat
SLOW-COOKER VEGETARIAN MINESTRONE
This recipe begins, “With a few simple steps and time in the slow cooker, you'll have this delicious and nutritious minestrone soup ready to serve.”
This is from Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/6654-vegetarian-minestrone-slow-cooker
Ingredients
6 cups vegetable broth
1 28-ounce can crushed tomatoes
1 15-ounce can kidney beans, drained
1 large onion, chopped
2 ribs celery, diced
2 large carrots, diced
1 cup green beans
1 small zucchini
3 cloves garlic, minced
1 tablespoon minced fresh parsley
1 1/2 teaspoons dried oregano
1 teaspoon salt
3/4 teaspoon dried thyme
1/4 teaspoon freshly ground black pepper
1/2 cup elbow macaroni
4 cups chopped fresh spinach
1/4 cup finely grated Parmesan cheese, or more to taste
Directions
Combine vegetable broth, tomatoes, kidney beans, onion, celery, carrots, green beans, zucchini, garlic, parsley, oregano, salt, thyme, and black pepper in a 6-quart slow cooker.
Cook on Low for 6 to 8 hours.
Bring a large pot of lightly salted water to a boil. Cook elbow macaroni in the boiling water, stirring occasionally until cooked through but firm to the bite, 8 minutes; drain.
Stir spinach and macaroni into minestrone; cook another 15 minutes. Top with Parmesan cheese.
Nutritional Facts: Servings: 8; Calories: 138; Carbohydrates: 25.2 g; Saturated Fat: 0.5 g; Protein: 6.9 g; Sodium: 941 mg; Dietary Fiber: 6.5 g
SCOTTISH SCONES
Servings: 16
Source: Light and Easy Diabetes Cuisine
Find this recipe at: http://diabeticgourmet.com/recipes/html/156.shtml
Ingredients
1 cup unbleached all-purpose flour
1 cup whole-wheat flour
1 tsp baking powder
1/2 tsp salt
4 tbsp whipped butter
1 cup buttermilk
1/2 cup golden raisins
Directions
Preheat your oven to 400 degrees F.
Coat a baking sheet with non-stick cooking spray.
In a large bowl, sift the dry ingredients together. Add the butter and mix it into the flour with your fingers. Add buttermilk and knead into a soft dough. Knead in the raisins.
On a floured board, roll out the dough until 1/2" thick.
Cut dough into 16 rounds. Place on a baking sheet and bake for 15 to 20 minutes, or until golden in color.
Serve warm or let cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 97; Protein: 3 g; Fat: 3 g; Sodium: 115 mg; Cholesterol: 7 mg; Carbohydrates: 16 g; Exchanges: 1 Starch/Bread
QUINOA ENCHILADA BAKE
This recipe begins, “Never tried quinoa? This enchilada bake is a great way to be introduced to the superfood.”
http://www.diabeticconnect.com/diabetic-recipes/general/7286-quinoa-enchilada-bake
Ingredients
1 TBSP olive oil
1 lb extra lean ground beef
1 medium yellow onion, chopped
1 medium green pepper, diced
3 cloves garlic finely chopped
1/2 cup dry quinoa
2 cups low sodium vegetable broth
10 oz. can diced tomatoes with green chilies, undrained
1 cup tomato sauce
2 TBSP chili powder
2 tsp cumin
Pepper to taste
1 can black beans
3/4 cup corn
Optional toppings:
Cheese, tomato, green onion, cilantro
Directions
Heat oil in a large skillet. Brown ground beef.
Add onion, pepper and garlic. Cook 2 minutes.
Pour into slow cooker along with remaining ingredients, except black beans and corn.
Cook on high for 3-31/2 hours.
40 minutes before it's done, add beans and corn. Heat last 40 minutes.
Serve over chopped romaine or tortilla (optional).
Top with desired toppings.
Nutritional Facts: Servings 12; For 1/12 the recipe excluding optional toppings: Calories 170; Saturated Fat 2 g; Sodium 242 mg; Carbohydrates 15 g; Dietary Fiber 2 g; Protein 12 g
PEACH AND RASPBERRY CRUMBLE
This is from Diabetes Self-Management
Yield: 6 servings.
Prep time: 15 minutes. Baking time: 30-35 minutes.
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, and cinnamon and mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30 – 35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
LEMON OATMEAL COOKIES
Servings: 36
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=31
View recipe: http://diabeticgourmet.com/recipes/html/31.shtml
Ingredients
2/3 cup vegetable oil
2/3 cup brown sugar
1/2 cup egg whites
2 tablespoons lemon juice
2 tablespoons grated fresh, or finely chopped, dried lemon rind
1 teaspoon lemon flavoring
1 cup all-purpose flour
1 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1-1/2 cup crispy rice cereal
Directions
Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.
Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.
Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed.
Stir in cereal.
Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.
Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.
Remove cookies to a wire rack and cool.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g; Exchanges: 2/3 Bread and 1 Fat
EGGPLANT AND CHICKPEA STEW
This recipe begins, “This tasty vegetarian stew, studded with plenty of eggplant and protein-rich chickpeas, is reminiscent of ratatouille. The eggplant breaks down and makes a saucier stew if you peel it before cooking, but you can certainly leave the peel on if you prefer. Serve over quinoa or soft polenta with sautéed spinach on the side.”
This is from Diabetic Connect.
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/6077-eggplant-and-chickpea-stew.
Time: 285 minutes (45 minutes prep)
Ingredients
1 ounce dried porcini mushrooms
3 cups hot water
2 large eggplants (about 1 1/2 pounds each)
3 tablespoons extra-virgin olive oil , divided
2 large onions, thinly sliced
6 cloves garlic, minced
2 teaspoons dried oregano , crumbled
1 small (1-inch) cinnamon stick
1 teaspoon salt
1 teaspoon freshly ground pepper
1 bay leaf
1 cup dried chickpeas , rinsed and soaked overnight (for a quick-soak method, see Tip) and drained
1 28-ounce can tomatoes (see Note), drained and coarsely chopped
1/4 cup finely chopped fresh parsley
Directions
Preheat oven to 400°F.
Combine dried mushrooms and hot water in a bowl. Stir well and let stand for 30 minutes. Strain through a sieve lined with a paper towel and set the liquid aside. Finely chop the mushrooms.
Meanwhile, peel eggplants, if desired, and cut in half lengthwise. Brush the cut sides liberally with 2 tablespoons oil. Place on a rimmed baking sheet, cut-side down, and roast until tender, about 25 minutes. Let stand until cool enough to handle. Cut into 1-inch cubes and transfer to a 4-quart (or larger) slow cooker.
Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add onions and cook, stirring frequently, until softened, 3 to 6 minutes. Add garlic, oregano, cinnamon stick, salt, pepper, bay leaf and the chopped mushrooms; cook, stirring, for 1 minute. Add the reserved mushroom-soaking liquid and chickpeas. Bring to a boil and cook, stirring occasionally, for 5 minutes. Transfer to the slow cooker and stir to combine with the eggplant.
Cover and cook until the chickpeas are very tender, about 4 hours on High or 7 to 8 hours on Low. Remove cinnamon stick and bay leaf. Stir in tomatoes and parsley.
Variation: Turn 3 cups of leftover stew into Eggplant and Chickpea Baked Pasta. Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray. Bring a large pot of water to a boil. Cook 8 ounces whole-wheat fusilli according to package directions. Drain and rinse. Combine 1/2 cup coarse dry whole-wheat breadcrumbs (see Note) and 1 tablespoon extra-virgin olive oil in a small bowl. Toss the pasta with 3 cups stew, 1 cup crumbled feta cheese, 1/4 cup chopped fresh mint (or basil) and 2 tablespoons lemon juice in a large bowl. Spread the mixture in the prepared baking dish. Top with the breadcrumb mixture. Bake until the topping is golden and crispy, about 30 minutes. Sprinkle with 1/4 cup chopped fresh mint (or basil).
Note: To make your own breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs. For store-bought coarse dry breadcrumbs we like Ian’s brand, labeled “Panko breadcrumbs.” Find them at well-stocked supermarkets.
Tip: To quick-soak chickpeas (or other dried beans), place in a large saucepan with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat, cover and let stand for 1 hour.
Note: Look for Italian San Marzano tomatoes—they are particularly rich in flavor and taste best in this dish.
Nutritional Facts: Servings: 8; Serving Size: 1 1/4 cups; Calories: 219; Carbohydrates: 33 g; Fat: 7 g; Saturated Fat: 1 g; Protein: 9 g; Cholesterol: 0 mg; Dietary Fiber: 12 g; Potassium: 766 mg; Sodium: 413 mg; Exchanges: 1 starch; 1 vegetable; 1 lean meat; 1 fat
SLOW-COOKER VEGETARIAN MINESTRONE
This recipe begins, “With a few simple steps and time in the slow cooker, you'll have this delicious and nutritious minestrone soup ready to serve.”
This is from Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/6654-vegetarian-minestrone-slow-cooker
Ingredients
6 cups vegetable broth
1 28-ounce can crushed tomatoes
1 15-ounce can kidney beans, drained
1 large onion, chopped
2 ribs celery, diced
2 large carrots, diced
1 cup green beans
1 small zucchini
3 cloves garlic, minced
1 tablespoon minced fresh parsley
1 1/2 teaspoons dried oregano
1 teaspoon salt
3/4 teaspoon dried thyme
1/4 teaspoon freshly ground black pepper
1/2 cup elbow macaroni
4 cups chopped fresh spinach
1/4 cup finely grated Parmesan cheese, or more to taste
Directions
Combine vegetable broth, tomatoes, kidney beans, onion, celery, carrots, green beans, zucchini, garlic, parsley, oregano, salt, thyme, and black pepper in a 6-quart slow cooker.
Cook on Low for 6 to 8 hours.
Bring a large pot of lightly salted water to a boil. Cook elbow macaroni in the boiling water, stirring occasionally until cooked through but firm to the bite, 8 minutes; drain.
Stir spinach and macaroni into minestrone; cook another 15 minutes. Top with Parmesan cheese.
Nutritional Facts: Servings: 8; Calories: 138; Carbohydrates: 25.2 g; Saturated Fat: 0.5 g; Protein: 6.9 g; Sodium: 941 mg; Dietary Fiber: 6.5 g
SCOTTISH SCONES
Servings: 16
Source: Light and Easy Diabetes Cuisine
Find this recipe at: http://diabeticgourmet.com/recipes/html/156.shtml
Ingredients
1 cup unbleached all-purpose flour
1 cup whole-wheat flour
1 tsp baking powder
1/2 tsp salt
4 tbsp whipped butter
1 cup buttermilk
1/2 cup golden raisins
Directions
Preheat your oven to 400 degrees F.
Coat a baking sheet with non-stick cooking spray.
In a large bowl, sift the dry ingredients together. Add the butter and mix it into the flour with your fingers. Add buttermilk and knead into a soft dough. Knead in the raisins.
On a floured board, roll out the dough until 1/2" thick.
Cut dough into 16 rounds. Place on a baking sheet and bake for 15 to 20 minutes, or until golden in color.
Serve warm or let cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 97; Protein: 3 g; Fat: 3 g; Sodium: 115 mg; Cholesterol: 7 mg; Carbohydrates: 16 g; Exchanges: 1 Starch/Bread
QUINOA ENCHILADA BAKE
This recipe begins, “Never tried quinoa? This enchilada bake is a great way to be introduced to the superfood.”
http://www.diabeticconnect.com/diabetic-recipes/general/7286-quinoa-enchilada-bake
Ingredients
1 TBSP olive oil
1 lb extra lean ground beef
1 medium yellow onion, chopped
1 medium green pepper, diced
3 cloves garlic finely chopped
1/2 cup dry quinoa
2 cups low sodium vegetable broth
10 oz. can diced tomatoes with green chilies, undrained
1 cup tomato sauce
2 TBSP chili powder
2 tsp cumin
Pepper to taste
1 can black beans
3/4 cup corn
Optional toppings:
Cheese, tomato, green onion, cilantro
Directions
Heat oil in a large skillet. Brown ground beef.
Add onion, pepper and garlic. Cook 2 minutes.
Pour into slow cooker along with remaining ingredients, except black beans and corn.
Cook on high for 3-31/2 hours.
40 minutes before it's done, add beans and corn. Heat last 40 minutes.
Serve over chopped romaine or tortilla (optional).
Top with desired toppings.
Nutritional Facts: Servings 12; For 1/12 the recipe excluding optional toppings: Calories 170; Saturated Fat 2 g; Sodium 242 mg; Carbohydrates 15 g; Dietary Fiber 2 g; Protein 12 g
PEACH AND RASPBERRY CRUMBLE
This is from Diabetes Self-Management
Yield: 6 servings.
Prep time: 15 minutes. Baking time: 30-35 minutes.
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, and cinnamon and mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30 – 35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
LEMON OATMEAL COOKIES
Servings: 36
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=31
View recipe: http://diabeticgourmet.com/recipes/html/31.shtml
Ingredients
2/3 cup vegetable oil
2/3 cup brown sugar
1/2 cup egg whites
2 tablespoons lemon juice
2 tablespoons grated fresh, or finely chopped, dried lemon rind
1 teaspoon lemon flavoring
1 cup all-purpose flour
1 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1-1/2 cup crispy rice cereal
Directions
Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.
Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.
Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed.
Stir in cereal.
Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.
Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.
Remove cookies to a wire rack and cool.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g; Exchanges: 2/3 Bread and 1 Fat
Tuesday, November 29, 2016
Cookies!
It's been a while since I've posted any articles. This one, from The Diabetic News, discusses medications that are considered high risk, especially for seniors.
A recent study showed that in a group of 287 seniors over the age of 65 who fell “while hospitalized at an urban academic hospital, 62 percent of falls occurred in patients in whom high risk medications had been administered within the 24 hours before the fall.”
To read the article (“Seniors Over-Prescribed High Risk Meds, Causing Injuries”), click here.
And now, for today's six diabetic recipes for you to try. Enjoy!
PUMPKIN POLKA DOT COOKIES
Yield: Makes about 4 dozen. Serving size: 1 cookie
Source: Equal
Print Version: http://diabeticgourmet.com/recipes/html/879.shtml
This begins, “Chocolate chips enhance the flavor of the pumpkin and spices in these easy to make drop cookies. The hearty blend is perfectfor the end of the year holidays.”
Ingredients
1/2 cup stick butter, softened
1-1/4 cups Equal Spoonful*
3 tablespoons light molasses
1 cup canned pumpkin
1 egg
1-1/2 teaspoons vanilla
1-2/3 cups all-purpose flour
1 teaspoon baking powder
1-1/4 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground ginger
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup mini semi-sweet chocolate chips
* May substitute 30 packets Equal sweetener
Directions
Beat butter, Equal and molasses until well combined. Mix in pumpkin, egg and vanilla until blended. Gradually stir in combined flour, baking powder, spices, baking soda and salt until well blended. Stir in chocolate chips.
Drop by teaspoonfuls onto sprayed baking sheets. Bake in preheated 350F oven 11 to 13 minutes or until light golden brown. Remove from baking sheet and cool completely on wire rack. Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 57; Protein: 1 g; Sodium: 51 mg; Cholesterol: 9 mg; Fat: 3 g; Carbohydrates: 7 g; Exchanges: 1/2 starch, 1/2 fat
SWEET POTATO-RAISIN COOKIES
Yield: 24 cookies
Serving Size: 2 cookies
Source: Magic Menus for People with Diabetes
Author: American Diabetes Association
Find this recipe at: http://diabeticgourmet.com/recipes/html/474.shtml
Ingredients
1 cup raisins
1/4 cup butter or margarine
1 cup sweet potatoes, cooked and mashed
1 egg
1 teaspoon vanilla
2 cups whole-wheat flour
1/4 teaspoon allspice
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup walnuts, chopped
1/2 cup unprocessed bran flakes
Directions
Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Nutritional Information Per Serving: Calories: 186; Protein: 5 g; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Carbohydrates: 31 g; Exchanges: 2 Carbohydrate, 1 Fat
PEANUT BUTTER COOKIES
Yield: 24 cookies. Serving size: 2 cookies.
Source: Splenda
View online: http://diabeticgourmet.com/recipes/html/536.shtml
Ingredients
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla extract
1 cup Splenda Granular
1-1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Heat oven to 350F.
In a large bowl, beat margarine and peanut butter with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla extract. Beat on high speed for approximately 1-1/2 minutes.
Add Splenda and beat on medium speed until well blended, approximately 30 seconds.
In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level teaspoons of dough into balls and drop onto a lined sheet pan, about 2 inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 11 g; Sodium: 110 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: Starch 1/2; Fat 2
APPLE OATMEAL RAISIN COOKIES
Yield: 4 dozen cookies
Serving size: 1 cookie
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1254.shtml
Ingredients
1-1/4 cups Equal Spoonful or Granulated *
1 cup unsweetened applesauce **
1/2 cup firmly packed brown sugar
6 tablespoons stick butter, softened
1 egg
1/3 cup 2% milk
2 teaspoons vanilla
2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1-1/2 cups quick or old-fashioned oats, uncooked
1 cup raisins
*May substitute 30 packets Equal sweetener
** Apple butter may be substituted for the unsweetened applesauce for a slightly spicier version.
Directions
Combine Equal, applesauce, brown sugar, butter, egg, milk and vanilla. Mix with electric mixer until well blended. Stir in combined flour, baking soda, cinnamon, nutmeg and salt. Gradually mix in oats and raisins until well combined.
Drop by tablespoonfuls onto sprayed baking sheets. Bake in preheated 350F oven 10 to 12 minutes or until light golden in color. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 63; Protein: 1 g; Fat: 2 g; Sodium: 43 mg; Cholesterol: 8 mg; Carbohydrates: 11 g; Exchanges: 1 starch, 1 fat
BUTTERSCOTCH OATMEAL COOKIES
You really didn't think I'd let you get by without something "snacky" for dessert, did you? Yield: about 4 dozen cookies
Serving size: 1 cookie
View Recipe: http://diabeticgourmet.com/recipes/html/1082.shtml
Ingredients
1-1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup (2 sticks) butter or margarine, softened
1/3 cup Splenda Sugar Blend for Baking
3/4 cup packed brown sugar
2 large eggs
1 teaspoon vanilla extract or grated peel of 1 orange
3 cups quick or old-fashioned oats
1 2/3 cups (11-ounce package)
Nestle Toll House Butter-scotch Flavored Morsels
Directions
Preheat oven to 375F.
Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl.
Gradually beat in flour mixture. Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.
Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 130; Protein: 1 g; Fat: 7 g; Sodium: 90 mg; Cholesterol: 20 mg ; Carbohydrates: 16 g
LEMON OATMEAL COOKIES
Servings: 36
View recipe: http://diabeticgourmet.com/recipes/html/31.shtml
Ingredients
2/3 cup vegetable oil
2/3 cup brown sugar
1/2 cup egg whites
2 tablespoons lemon juice
2 tablespoons grated fresh, or finely chopped, dried lemon rind
1 teaspoon lemon flavoring
1 cup all-purpose flour
1 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1-1/2 cup crispy rice cereal
Directions
Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.
Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.
Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed. Stir in cereal.
Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.
Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.
Remove cookies to a wire rack and cool.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g; Exchanges: 2/3 Bread and 1 Fat
A recent study showed that in a group of 287 seniors over the age of 65 who fell “while hospitalized at an urban academic hospital, 62 percent of falls occurred in patients in whom high risk medications had been administered within the 24 hours before the fall.”
To read the article (“Seniors Over-Prescribed High Risk Meds, Causing Injuries”), click here.
And now, for today's six diabetic recipes for you to try. Enjoy!
PUMPKIN POLKA DOT COOKIES
Yield: Makes about 4 dozen. Serving size: 1 cookie
Source: Equal
Print Version: http://diabeticgourmet.com/recipes/html/879.shtml
This begins, “Chocolate chips enhance the flavor of the pumpkin and spices in these easy to make drop cookies. The hearty blend is perfectfor the end of the year holidays.”
Ingredients
1/2 cup stick butter, softened
1-1/4 cups Equal Spoonful*
3 tablespoons light molasses
1 cup canned pumpkin
1 egg
1-1/2 teaspoons vanilla
1-2/3 cups all-purpose flour
1 teaspoon baking powder
1-1/4 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground ginger
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup mini semi-sweet chocolate chips
* May substitute 30 packets Equal sweetener
Directions
Beat butter, Equal and molasses until well combined. Mix in pumpkin, egg and vanilla until blended. Gradually stir in combined flour, baking powder, spices, baking soda and salt until well blended. Stir in chocolate chips.
Drop by teaspoonfuls onto sprayed baking sheets. Bake in preheated 350F oven 11 to 13 minutes or until light golden brown. Remove from baking sheet and cool completely on wire rack. Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 57; Protein: 1 g; Sodium: 51 mg; Cholesterol: 9 mg; Fat: 3 g; Carbohydrates: 7 g; Exchanges: 1/2 starch, 1/2 fat
SWEET POTATO-RAISIN COOKIES
Yield: 24 cookies
Serving Size: 2 cookies
Source: Magic Menus for People with Diabetes
Author: American Diabetes Association
Find this recipe at: http://diabeticgourmet.com/recipes/html/474.shtml
Ingredients
1 cup raisins
1/4 cup butter or margarine
1 cup sweet potatoes, cooked and mashed
1 egg
1 teaspoon vanilla
2 cups whole-wheat flour
1/4 teaspoon allspice
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup walnuts, chopped
1/2 cup unprocessed bran flakes
Directions
Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Nutritional Information Per Serving: Calories: 186; Protein: 5 g; Fat: 6 g; Sodium: 256 mg; Cholesterol: 28 mg; Carbohydrates: 31 g; Exchanges: 2 Carbohydrate, 1 Fat
PEANUT BUTTER COOKIES
Yield: 24 cookies. Serving size: 2 cookies.
Source: Splenda
View online: http://diabeticgourmet.com/recipes/html/536.shtml
Ingredients
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla extract
1 cup Splenda Granular
1-1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Heat oven to 350F.
In a large bowl, beat margarine and peanut butter with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla extract. Beat on high speed for approximately 1-1/2 minutes.
Add Splenda and beat on medium speed until well blended, approximately 30 seconds.
In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level teaspoons of dough into balls and drop onto a lined sheet pan, about 2 inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 11 g; Sodium: 110 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: Starch 1/2; Fat 2
APPLE OATMEAL RAISIN COOKIES
Yield: 4 dozen cookies
Serving size: 1 cookie
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1254.shtml
Ingredients
1-1/4 cups Equal Spoonful or Granulated *
1 cup unsweetened applesauce **
1/2 cup firmly packed brown sugar
6 tablespoons stick butter, softened
1 egg
1/3 cup 2% milk
2 teaspoons vanilla
2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1-1/2 cups quick or old-fashioned oats, uncooked
1 cup raisins
*May substitute 30 packets Equal sweetener
** Apple butter may be substituted for the unsweetened applesauce for a slightly spicier version.
Directions
Combine Equal, applesauce, brown sugar, butter, egg, milk and vanilla. Mix with electric mixer until well blended. Stir in combined flour, baking soda, cinnamon, nutmeg and salt. Gradually mix in oats and raisins until well combined.
Drop by tablespoonfuls onto sprayed baking sheets. Bake in preheated 350F oven 10 to 12 minutes or until light golden in color. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 63; Protein: 1 g; Fat: 2 g; Sodium: 43 mg; Cholesterol: 8 mg; Carbohydrates: 11 g; Exchanges: 1 starch, 1 fat
BUTTERSCOTCH OATMEAL COOKIES
You really didn't think I'd let you get by without something "snacky" for dessert, did you? Yield: about 4 dozen cookies
Serving size: 1 cookie
View Recipe: http://diabeticgourmet.com/recipes/html/1082.shtml
Ingredients
1-1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup (2 sticks) butter or margarine, softened
1/3 cup Splenda Sugar Blend for Baking
3/4 cup packed brown sugar
2 large eggs
1 teaspoon vanilla extract or grated peel of 1 orange
3 cups quick or old-fashioned oats
1 2/3 cups (11-ounce package)
Nestle Toll House Butter-scotch Flavored Morsels
Directions
Preheat oven to 375F.
Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl.
Gradually beat in flour mixture. Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.
Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 130; Protein: 1 g; Fat: 7 g; Sodium: 90 mg; Cholesterol: 20 mg ; Carbohydrates: 16 g
LEMON OATMEAL COOKIES
Servings: 36
View recipe: http://diabeticgourmet.com/recipes/html/31.shtml
Ingredients
2/3 cup vegetable oil
2/3 cup brown sugar
1/2 cup egg whites
2 tablespoons lemon juice
2 tablespoons grated fresh, or finely chopped, dried lemon rind
1 teaspoon lemon flavoring
1 cup all-purpose flour
1 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1-1/2 cup crispy rice cereal
Directions
Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.
Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.
Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed. Stir in cereal.
Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.
Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.
Remove cookies to a wire rack and cool.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g; Exchanges: 2/3 Bread and 1 Fat
Tuesday, October 4, 2016
Tuesday Recipes
Here are today's six diabetic recipes to help you through the day. Enjoy!
LEMON OATMEAL COOKIES
Servings: 36
View recipe: http://diabeticgourmet.com/recipes/html/31.shtml
Ingredients
2/3 cup vegetable oil
2/3 cup brown sugar
1/2 cup egg whites
2 tablespoons lemon juice
2 tablespoons grated fresh, or finely chopped, dried lemon rind
1 teaspoon lemon flavoring
1 cup all-purpose flour
1 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1-1/2 cup crispy rice cereal
Directions
Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.
Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.
Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed. Stir in cereal.
Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.
Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.
Remove cookies to a wire rack and cool.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g; Exchanges: 2/3 Bread and 1 Fat
MINT-GREEN TEA COOLERS
This comes from Diabetes Self Management. It can be viewed online here.
Ingredients
2 bags green tea
4 thin slices fresh ginger (about 1 inch)
7 or 8 large fresh mint leaves, roughly torn
2 cups boiling water
2 cups crushed ice
Directions
Place tea bags, ginger, and mint leaves in teapot or 2-cup heatproof measuring cup. Add boiling water; steep 4 minutes. Remove tea bags, ginger and mint leaves; discard. Cool tea to room temperature.
Pour 1 cup crushed ice into each of two tall glasses. Divide tea between glasses.
Tip: Squeeze a lime wedge (about 1/8 of a lime) into each cooler before serving.
Yield: 2 servings.
Nutrition Facts Per Serving: Calories: 3, Carbohydrates: 1 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 1 mg, Fiber: 1 g
BROWN RICE, ASPARAGUS, AND TOMATO SALAD
This is also from Diabetes Self Management, and can be viewed online here.
Ingredients
1 cup instant brown rice
12 medium spears asparagus, cooked and cut into 1-inch pieces
2 medium tomatoes
2 1/2 teaspoons lemon juice
2 teaspoons olive oil
1/8 teaspoon salt
1/8 teaspoon black pepper
1/4 cup minced fresh chives or green onions
2 teaspoons minced fresh dill
Directions
Bring 1 cup water to a boil in medium saucepan. Stir in rice. Bring water to a boil again. Reduce heat to low; cover and simmer 5 minutes. Remove from heat. Stir rice; cover again. Let stand 5 minutes or until water is absorbed and rice is tender. Fluff with fork; set aside.
Meanwhile, place asparagus in large bowl. Core tomatoes over a separate bowl to catch juice. Dice tomatoes, reserving juice. Add tomatoes to asparagus. Whisk 1 1/2 tablespoons reserved tomato juice, lemon juice, oil, salt, and pepper in small bowl until well blended. Stir in chives and dill.
Add rice to salad bowl. Pour in dressing; toss lightly to coat.
Variation: To turn this salad into a heartier main dish, add 1 cup chopped cooked chicken breast.
Yield: 4 servings. Serving size: 3/4 cup.
Nutrition Facts Per Serving: Calories: 130, Carbohydrates: 22 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 97 mg, Fiber: 3 g, Exchanges per serving: 1 1/2 Bread/Starch.
ALMOND BISCOTTI
Servings: 32
View recipe: http://diabeticgourmet.com/recipes/html/39.shtml
Ingredients
1/4 cup finely chopped almonds
1/2 cup sugar
2 tablespoons margarine
4 egg whites, lightly beaten
2 teaspoons almond extract
2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
Directions
Preheat oven to 375 degree F. Place almonds in a small baking pan. Bake 7 to 8 minutes until golden brown (watch carefully to avoid burning). Set aside.
Beat sugar and margarine in medium bowl with electric mixer until smooth. Add egg whites and almond extract; mix well. Combine flour, baking powder and salt in large bowl; mix well. Stir egg white mixture and almonds into flour mixture until well blended.
Spray two 9x5-inch loaf pans with non-stick cooking spray. Evenly divide dough between prepared pans. Spread dough evenly over bottoms of pans with wet fingertips.
Bake 15 minutes or until knife inserted into centers comes out clean.
Remove from oven and turn onto cutting board. As soon as loaves are cool enough to handle, cut each into 16 (1/2-inch thick) slices. Place slices on baking sheets covered with parchment paper or sprayed with cooking spray.
Bake 5 minutes; turn over. Bake 5 minutes more or until golden brown. Serve warm or cool completely and store in airtight container.
Nutritional Information Per Serving: Calories: 56; Protein: 1 g; Fat: 1 g; Carbohydrates: 9 g; Exchanges: 1/2 Starch/Bread; 1/2 Fat
BEET BORSCHT
Yield: 8 servings (about 1-1/4 cups each)
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/781.shtml
Ingredients
4 medium beets, peeled, cut into julienne strips
8 ounces low-fat smoked Polish sausage, sliced
1/2-1 tablespoon margarine
6 cups reduced-sodium fat-free beef broth
1 small head red cabbage, thinly sliced or shredded
2 carrots, cut into julienne strips
1 clove garlic, minced
1 bay leaf
2-3 teaspoons sugar or Splenda
2 tablespoons cider vinegar
Salt and pepper, to taste
Finely chopped dill weed or parsley, as garnish
Directions
Saute beets and sausage in margarine in Dutch oven 3 to 4 minutes.
Add broth, cabbage, carrots, garlic, bay leaf, sugar, and vinegar; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 20 to 30 minutes.
Discard bay leaf; season to taste with salt and pepper.
Pour soup into bowls; sprinkle with dill weed.
Nutritional Information Per Serving: Calories: 120; Protein: 10.9 g; Fat: 3.7 g; Sodium: 437 mg; Cholesterol: 17.2 mg; Saturated Fat: 0.4 g; Carbohydrates: 13.1 g; Exchanges: 3 Vegetable, 1 Meat
MARINATED GREEN BEANS
Yield: 1 serving (1/2 cup)
Source: The Diabetes Snack Munch Nibble Nosh Book
Find this recipe at: http://diabeticgourmet.com/recipes/html/791.shtml
Ingredients
3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped
2 tablespoons chopped chives or thinly sliced green onion tops
2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon
1 tablespoon catsup
1 tablespoon balsamic vinegar
2 teaspoons olive oil
1 teaspoon Dijon-style mustard
1/4 teaspoon salt, or to taste (optional)
2-3 drops hot pepper sauce
Directions
In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.
Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade. Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.
Nutritional Information Per Serving : Calories: 30; Protein: 1 g; Fat: 1 g; Sodium: 47 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable
LEMON OATMEAL COOKIES
Servings: 36
View recipe: http://diabeticgourmet.com/recipes/html/31.shtml
Ingredients
2/3 cup vegetable oil
2/3 cup brown sugar
1/2 cup egg whites
2 tablespoons lemon juice
2 tablespoons grated fresh, or finely chopped, dried lemon rind
1 teaspoon lemon flavoring
1 cup all-purpose flour
1 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1-1/2 cup crispy rice cereal
Directions
Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.
Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.
Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed. Stir in cereal.
Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.
Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.
Remove cookies to a wire rack and cool.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g; Exchanges: 2/3 Bread and 1 Fat
MINT-GREEN TEA COOLERS
This comes from Diabetes Self Management. It can be viewed online here.
Ingredients
2 bags green tea
4 thin slices fresh ginger (about 1 inch)
7 or 8 large fresh mint leaves, roughly torn
2 cups boiling water
2 cups crushed ice
Directions
Place tea bags, ginger, and mint leaves in teapot or 2-cup heatproof measuring cup. Add boiling water; steep 4 minutes. Remove tea bags, ginger and mint leaves; discard. Cool tea to room temperature.
Pour 1 cup crushed ice into each of two tall glasses. Divide tea between glasses.
Tip: Squeeze a lime wedge (about 1/8 of a lime) into each cooler before serving.
Yield: 2 servings.
Nutrition Facts Per Serving: Calories: 3, Carbohydrates: 1 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 1 mg, Fiber: 1 g
BROWN RICE, ASPARAGUS, AND TOMATO SALAD
This is also from Diabetes Self Management, and can be viewed online here.
Ingredients
1 cup instant brown rice
12 medium spears asparagus, cooked and cut into 1-inch pieces
2 medium tomatoes
2 1/2 teaspoons lemon juice
2 teaspoons olive oil
1/8 teaspoon salt
1/8 teaspoon black pepper
1/4 cup minced fresh chives or green onions
2 teaspoons minced fresh dill
Directions
Bring 1 cup water to a boil in medium saucepan. Stir in rice. Bring water to a boil again. Reduce heat to low; cover and simmer 5 minutes. Remove from heat. Stir rice; cover again. Let stand 5 minutes or until water is absorbed and rice is tender. Fluff with fork; set aside.
Meanwhile, place asparagus in large bowl. Core tomatoes over a separate bowl to catch juice. Dice tomatoes, reserving juice. Add tomatoes to asparagus. Whisk 1 1/2 tablespoons reserved tomato juice, lemon juice, oil, salt, and pepper in small bowl until well blended. Stir in chives and dill.
Add rice to salad bowl. Pour in dressing; toss lightly to coat.
Variation: To turn this salad into a heartier main dish, add 1 cup chopped cooked chicken breast.
Yield: 4 servings. Serving size: 3/4 cup.
Nutrition Facts Per Serving: Calories: 130, Carbohydrates: 22 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 97 mg, Fiber: 3 g, Exchanges per serving: 1 1/2 Bread/Starch.
ALMOND BISCOTTI
Servings: 32
View recipe: http://diabeticgourmet.com/recipes/html/39.shtml
Ingredients
1/4 cup finely chopped almonds
1/2 cup sugar
2 tablespoons margarine
4 egg whites, lightly beaten
2 teaspoons almond extract
2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
Directions
Preheat oven to 375 degree F. Place almonds in a small baking pan. Bake 7 to 8 minutes until golden brown (watch carefully to avoid burning). Set aside.
Beat sugar and margarine in medium bowl with electric mixer until smooth. Add egg whites and almond extract; mix well. Combine flour, baking powder and salt in large bowl; mix well. Stir egg white mixture and almonds into flour mixture until well blended.
Spray two 9x5-inch loaf pans with non-stick cooking spray. Evenly divide dough between prepared pans. Spread dough evenly over bottoms of pans with wet fingertips.
Bake 15 minutes or until knife inserted into centers comes out clean.
Remove from oven and turn onto cutting board. As soon as loaves are cool enough to handle, cut each into 16 (1/2-inch thick) slices. Place slices on baking sheets covered with parchment paper or sprayed with cooking spray.
Bake 5 minutes; turn over. Bake 5 minutes more or until golden brown. Serve warm or cool completely and store in airtight container.
Nutritional Information Per Serving: Calories: 56; Protein: 1 g; Fat: 1 g; Carbohydrates: 9 g; Exchanges: 1/2 Starch/Bread; 1/2 Fat
BEET BORSCHT
Yield: 8 servings (about 1-1/4 cups each)
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/781.shtml
Ingredients
4 medium beets, peeled, cut into julienne strips
8 ounces low-fat smoked Polish sausage, sliced
1/2-1 tablespoon margarine
6 cups reduced-sodium fat-free beef broth
1 small head red cabbage, thinly sliced or shredded
2 carrots, cut into julienne strips
1 clove garlic, minced
1 bay leaf
2-3 teaspoons sugar or Splenda
2 tablespoons cider vinegar
Salt and pepper, to taste
Finely chopped dill weed or parsley, as garnish
Directions
Saute beets and sausage in margarine in Dutch oven 3 to 4 minutes.
Add broth, cabbage, carrots, garlic, bay leaf, sugar, and vinegar; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 20 to 30 minutes.
Discard bay leaf; season to taste with salt and pepper.
Pour soup into bowls; sprinkle with dill weed.
Nutritional Information Per Serving: Calories: 120; Protein: 10.9 g; Fat: 3.7 g; Sodium: 437 mg; Cholesterol: 17.2 mg; Saturated Fat: 0.4 g; Carbohydrates: 13.1 g; Exchanges: 3 Vegetable, 1 Meat
MARINATED GREEN BEANS
Yield: 1 serving (1/2 cup)
Source: The Diabetes Snack Munch Nibble Nosh Book
Find this recipe at: http://diabeticgourmet.com/recipes/html/791.shtml
Ingredients
3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped
2 tablespoons chopped chives or thinly sliced green onion tops
2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon
1 tablespoon catsup
1 tablespoon balsamic vinegar
2 teaspoons olive oil
1 teaspoon Dijon-style mustard
1/4 teaspoon salt, or to taste (optional)
2-3 drops hot pepper sauce
Directions
In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.
Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade. Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.
Nutritional Information Per Serving : Calories: 30; Protein: 1 g; Fat: 1 g; Sodium: 47 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable
Monday, September 19, 2016
Meatless Monday
Since it's Monday, I'm following my main food blog and doing a Meatless Monday. For anyone who might be thinking, "Wait! This is a diabetic recipe blog!", there's no reason why one can't be diabetic and enjoy a vegetarian life style.
That said, here are today's six diabetic vegetarian recipes. Enjoy!
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
ASPARAGUS AND EDAMAME SALAD
This quick and easy Asparagus and Edamame Salad, features fresh vegetables tossed with a simple lemon vinaigrette.
Makes 8 servings
Source: Jennie-O
View online with photo and print version: http://diabeticgourmet.com/recipes/html/1334.shtml
Ingredients
1 bunch asparagus, cut into 2-inch pieces
8 cups green leaf lettuce leaves, torn
1 cup sliced radishes
1 fennel bulb, thinly sliced
1 cup frozen shelled edamame, thawed
1/4 cup fresh mint leaves, torn
1 hard-boiled egg, chopped
1/4 cup fresh lemon juice
1/2 cup extra-virgin olive oil
1/2 teaspoon kosher salt
1/2 teaspoon granulated sugar
Directions
Bring medium saucepan of salted water to a boil.
Add asparagus and cook 1 minute or until crisp tender.
Immediately plunge in ice water; drain completely.
In large bowl, toss together lettuce leaves, asparagus, radishes, fennel, edamame, mint and egg.
In small bowl, whisk together lemon juice, olive oil, salt and sugar.
Drizzle desired amount over salad and toss.
Nutritional Information Per Serving: Calories: 180; Protein: 4 g; Fat: 16 g; Sodium: 160 mg; Cholesterol: 20 mg; Saturated Fat: 2.5 g; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 6 g
LEMON, ASPARAGUS AND CARROTS
Servings: 6
View online: http://diabeticgourmet.com/recipes/html/21.shtml
Ingredients
1/2 pound carrots, small
1 dash lemon pepper
8 ounces asparagus spears, frozen or fresh
1/8 cup lemon juice
Directions
Wash, trim, and peel small carrots.
Place carrots in a steamer basket above boiling water.
Cover and steam about 15 minutes or till crisp- tender.
Rinse carrots in cold water; drain.
In the meantime, cook frozen asparagus spears according to package.
Rinse asparagus in cold water, drain.
Cover and chill drained carrots and asparagus.
To serve, arrange carrots and asparagus on a platter.
Sprinkle with a little lemon juice and lemon pepper.
Nutritional Information Per Serving: Calories: 26; Protein: 1 g; Sodium: 19 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
LEMON OATMEAL COOKIES
Servings: 36
View recipe: http://diabeticgourmet.com/recipes/html/31.shtml
Ingredients
2/3 cup vegetable oil
2/3 cup brown sugar
1/2 cup egg whites
2 tablespoons lemon juice
2 tablespoons grated fresh, or finely chopped, dried lemon rind
1 teaspoon lemon flavoring
1 cup all-purpose flour
1 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1-1/2 cup crispy rice cereal
Directions
Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.
Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.
Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed. Stir in cereal.
Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.
Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.
Remove cookies to a wire rack and cool.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g; Exchanges: 2/3 Bread and 1 Fat
CORN MUFFINS
Servings: 12
View recipe: http://diabeticgourmet.com/recipes/html/29.shtml
Ingredients
1/2 cup corn meal
1 cup flour
1 tablespoon baking powder
3/4 cup skim milk
1 tablespoon butter or margarine, melted
1 egg
Directions
Mix dry ingredients together.
Add lightly beaten egg, milk and butter.
Mix just until moist.
Bake in muffin tins lined with cupcake papers for 20 minutes at 400F.
Nutritional Information Per Serving: Calories: 95; Protein: 5 g; Fat: 2.5 g; Carbohydrates: 15 g
SUN-DRIED TOMATO AND ARTICHOKE PIZZAS
Yield: 24 appetizers
Serving size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Find this recipe at: http://diabeticgourmet.com/recipes/html/773.shtml
Ingredients
4 whole-wheat or oat-bran pita pockets (6-inch rounds)
1/4 cup chopped sun-dried tomatoes packed in olive oil, drained
1 cup chopped canned or marinated artichoke hearts, well drained
1 cup shredded reduced-fat mozzarella cheese
Directions
Preheat oven to 400 degrees F.
Arrange the pitas on a large baking sheet and scatter a quarter of the sun-dried tomatoes and artichoke hearts over each one, and top with some of the cheese.
Bake for about 8 minutes, until the cheese is melted and lightly browned. Cut each pizza into 6 wedges and serve hot.
Nutritional Information Per Serving: Calories: 40; Protein: 2 g; Fat: 1 g; Sodium: 82 mg; Cholesterol: 2 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1 g; Carbohydrates: 6 g; Exchanges: 1/3 Starch, 1/6 Medium-Fat Meat
That said, here are today's six diabetic vegetarian recipes. Enjoy!
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
ASPARAGUS AND EDAMAME SALAD
This quick and easy Asparagus and Edamame Salad, features fresh vegetables tossed with a simple lemon vinaigrette.
Makes 8 servings
Source: Jennie-O
View online with photo and print version: http://diabeticgourmet.com/recipes/html/1334.shtml
Ingredients
1 bunch asparagus, cut into 2-inch pieces
8 cups green leaf lettuce leaves, torn
1 cup sliced radishes
1 fennel bulb, thinly sliced
1 cup frozen shelled edamame, thawed
1/4 cup fresh mint leaves, torn
1 hard-boiled egg, chopped
1/4 cup fresh lemon juice
1/2 cup extra-virgin olive oil
1/2 teaspoon kosher salt
1/2 teaspoon granulated sugar
Directions
Bring medium saucepan of salted water to a boil.
Add asparagus and cook 1 minute or until crisp tender.
Immediately plunge in ice water; drain completely.
In large bowl, toss together lettuce leaves, asparagus, radishes, fennel, edamame, mint and egg.
In small bowl, whisk together lemon juice, olive oil, salt and sugar.
Drizzle desired amount over salad and toss.
Nutritional Information Per Serving: Calories: 180; Protein: 4 g; Fat: 16 g; Sodium: 160 mg; Cholesterol: 20 mg; Saturated Fat: 2.5 g; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 6 g
LEMON, ASPARAGUS AND CARROTS
Servings: 6
View online: http://diabeticgourmet.com/recipes/html/21.shtml
Ingredients
1/2 pound carrots, small
1 dash lemon pepper
8 ounces asparagus spears, frozen or fresh
1/8 cup lemon juice
Directions
Wash, trim, and peel small carrots.
Place carrots in a steamer basket above boiling water.
Cover and steam about 15 minutes or till crisp- tender.
Rinse carrots in cold water; drain.
In the meantime, cook frozen asparagus spears according to package.
Rinse asparagus in cold water, drain.
Cover and chill drained carrots and asparagus.
To serve, arrange carrots and asparagus on a platter.
Sprinkle with a little lemon juice and lemon pepper.
Nutritional Information Per Serving: Calories: 26; Protein: 1 g; Sodium: 19 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
LEMON OATMEAL COOKIES
Servings: 36
View recipe: http://diabeticgourmet.com/recipes/html/31.shtml
Ingredients
2/3 cup vegetable oil
2/3 cup brown sugar
1/2 cup egg whites
2 tablespoons lemon juice
2 tablespoons grated fresh, or finely chopped, dried lemon rind
1 teaspoon lemon flavoring
1 cup all-purpose flour
1 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1-1/2 cup crispy rice cereal
Directions
Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.
Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.
Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed. Stir in cereal.
Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.
Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.
Remove cookies to a wire rack and cool.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g; Exchanges: 2/3 Bread and 1 Fat
CORN MUFFINS
Servings: 12
View recipe: http://diabeticgourmet.com/recipes/html/29.shtml
Ingredients
1/2 cup corn meal
1 cup flour
1 tablespoon baking powder
3/4 cup skim milk
1 tablespoon butter or margarine, melted
1 egg
Directions
Mix dry ingredients together.
Add lightly beaten egg, milk and butter.
Mix just until moist.
Bake in muffin tins lined with cupcake papers for 20 minutes at 400F.
Nutritional Information Per Serving: Calories: 95; Protein: 5 g; Fat: 2.5 g; Carbohydrates: 15 g
SUN-DRIED TOMATO AND ARTICHOKE PIZZAS
Yield: 24 appetizers
Serving size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Find this recipe at: http://diabeticgourmet.com/recipes/html/773.shtml
Ingredients
4 whole-wheat or oat-bran pita pockets (6-inch rounds)
1/4 cup chopped sun-dried tomatoes packed in olive oil, drained
1 cup chopped canned or marinated artichoke hearts, well drained
1 cup shredded reduced-fat mozzarella cheese
Directions
Preheat oven to 400 degrees F.
Arrange the pitas on a large baking sheet and scatter a quarter of the sun-dried tomatoes and artichoke hearts over each one, and top with some of the cheese.
Bake for about 8 minutes, until the cheese is melted and lightly browned. Cut each pizza into 6 wedges and serve hot.
Nutritional Information Per Serving: Calories: 40; Protein: 2 g; Fat: 1 g; Sodium: 82 mg; Cholesterol: 2 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1 g; Carbohydrates: 6 g; Exchanges: 1/3 Starch, 1/6 Medium-Fat Meat
Thursday, February 18, 2016
Cookies!
Just because a person is diabetic doesn't mean he or she has to give up goodies like cookies. Here are six cookie recipes to try out. Enjoy!
LEMON OATMEAL COOKIES
Prep Time: 10 Minutes; Servings: 36; Difficulty Level: 1
To view online, click here.
Ingredients
2/3 cup vegetable oil
2/3 cup brown sugar
1/2 cup egg whites
2 tablespoons lemon juice
2 tablespoons grated fresh, or finely chopped, dried lemon rind
1 teaspoon lemon flavoring
1 cup all-purpose flour
1 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1-1/2 cup crispy rice cereal
Directions
Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.
Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.
Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed.
Stir in cereal.
Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.
Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.
Remove cookies to a wire rack and cool.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g ; Exchanges: 2/3 Bread and 1 Fat
GINGER CRINKLE COOKIES
From the Diabetic Connect e-newsletter. Can be Stored in an airtight container at room temperature for up to 5 days. Makes 34 cookies.
To view this recipe online, click here.
Ingredients
2/3 cup canola oil
1 1/2 cups turbinado sugar, divided
1 large egg
4 tablespoons molasses
2 cups sifted whole-wheat pastry flour
2 teaspoons baking soda
1 1/4 teaspoons ground cinnamon
1 1/4 teaspoons ground ginger
1/4 teaspoon sea salt
Directions
Preheat oven to 350°F.
Mix oil and 1 cup sugar in a large bowl until combined. Beat in egg until combined. Stir in molasses until evenly incorporated. Sift flour, baking soda, cinnamon, ginger and salt over the wet ingredients and stir until just combined.
Put the remaining 1/2 cup sugar in a small bowl. Roll the dough into 1-inch balls and roll each ball in the sugar before placing 2 inches apart on an ungreased baking sheet. Do not flatten.
Bake the cookies until set, but still soft when gently touched, 10 to 12 minutes. Transfer to a wire rack to cool.
Nutritional Facts Per cookie: 103 Calories; 15g Carbohydrates; 5g Fat; 0g Saturated Fat; 3g Monounsaturated Fat; 1g Protein; 6mg Cholesterol; 1g Dietary Fiber; 38mg Potassium; 93mg Sodium; 1 other carbohydrate; 1 fat Exchanges; 1 Carbohydrate Servings
SUGAR FREE THUMBPRINT COOKIES
Serves: 24 (makes 2 dozen)
View online with photo: http://diabeticgourmet.com/recipes/html/1032.shtml
Ingredients
6 tablespoons stick butter
1 cup Equal Spoonful or Granulated*
1 egg
2 tablespoons 2% milk
1 teaspoon vanilla
1-1/4 cups all-purpose flour
1/4 teaspoon baking powder
1/4 taspoon baking soda
1/4 teaspoon salt
3/4 cup spreadable fruit of choice
* May substitute 24 packets Equal sweetener
Directions
Beat butter and Equal until well combined. Mix in egg, milk and vanilla until blended. Gradually beat in combined flour, baking powder, baking soda and salt.
Shape dough by teaspoonfuls into balls. Place on sprayed baking sheets. Press thumb deeply into dough to form a "thumbprint" indentation. Bake in preheated 350F oven 11 to 13 minutes or until firm to the touch. Remove from baking sheet and cool completely on wire rack. Store in airtight containers at room temperature.
Fill each cookie with about 1/2 teaspoon spreadable fruit just before serving.
Nutritional Information Per Serving: Calories: 58; Protein: 1 g; Fat: 3 g; Sodium: 46 mg; Cholesterol: 16 mg; Carbohydrates: 8 g; Exchanges: 1/2 starch, 1/2 fat
GINGERBREAD MAN COOKIES
Yield: 54 servings
Serving Size: 1 cookie
View Online: http://diabeticgourmet.com/recipes/html/1153.shtml
Ingredients
6 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon baking powder
4 teaspoons ground ginger
4 teaspoons cinnamon
1 1/2 teaspoons ground cloves
1 cup unsalted butter, softened
1 cup SPLENDA No Calorie Sweetener, Granulated
1 teaspoon salt
2 eggs
1 cup molasses
3 tablespoons water
Directions
Blend together flour, baking soda, baking powder, and spices in a large mixing bowl.
Cream butter, Splenda Granulated Sweetener and salt together in a large mixing bowl. Add eggs one at a time, beating well after each addition. Add the molasses and water. Stir well. Add the flour mixture and stir until well blended. Refrigerate dough 1-2 hours before rolling out and cutting into shapes.
Preheat oven to 350 degrees F. Roll cookie dough out slightly less than 1/4 inch. Cut into desired shapes. Bake in preheated oven 8-10 minutes or until lightly browned on the bottom.
Nutritional Information Per Serving: Calories: 100; Protein: 2 g; Fat: 4 g; Sodium: 75 mg; Cholesterol: 15 mg; Saturated Fat: 2 g; Dietary Fiber: 1 g; Sugars: 4 g ; Carbohydrates: 16 g
CHOCOLATE CHIP COOKIES
A diabetic version of an iconic cookie!
Yield: Makes about 4 dozen cookies
Serving size: 1 cookie
To view online, click here.
Ingredients
2-1/4 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon salt
1 cup (2 sticks) butter, softened
1/3 cup Splenda Sugar Blend for Baking
3/4 cup packed brown sugar
1 teaspoon vanilla extract
2 large eggs
2 cups (12-ounce package)
Nestle Toll House Semi-Sweet Chocolate Morsels
Directions
Preheat oven to 375F.
Combine flour, baking soda and salt in small bowl. Beat butter, sugar blend, brown sugar and vanilla extract in large mixer bowl until creamy. Add eggs one at a time, beating well after each addition. Gradually beat in flour mixture. Stir in morsels. Drop by rounded tablespoon onto ungreased baking sheets.
Bake 9 to 11 minutes or until golden brown. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 110 ; Protein: 2 g ; Fat: 7 g ; Sodium: 85 mg; Cholesterol: 15 mg; Carbohydrates: 13 g
ALMOND BISCOTTI
Yield: 32 Servings
Serving Size: 1 Biscotti
View Online: http://diabeticgourmet.com/recipes/html/39.shtml
Ingredients
1/4 cup finely chopped almonds
1/2 cup sugar
2 tablespoons margarine
4 egg whites, lightly beaten
2 teaspoons almond extract
2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
Directions
Preheat oven to 375 degree F. Place almonds in a small baking pan. Bake 7 to 8 minutes until golden brown (watch carefully to avoid burning). Set aside.
Beat sugar and margarine in medium bowl with electric mixer until smooth. Add egg whites and almond extract; mix well. Combine flour, baking powder and salt in large bowl; mix well. Stir egg white mixture and almonds into flour mixture until well blended.
Spray two 9x5-inch loaf pans with non-stick cooking spray. Evenly divide dough between prepared pans. Spread dough evenly over bottoms of pans with wet fingertips. Bake 15 minutes or until knife inserted into centers comes out clean.
Remove from oven and turn onto cutting board. As soon as loaves are cool enough to handle, cut each into 16 (1/2-inch thick) slices. Place slices on baking sheets covered with parchment paper or sprayed with cooking spray.
Bake 5 minutes; turn over. Bake 5 minutes more or until golden brown. Serve warm or cool completely and store in airtight container.
Nutritional Information Per Serving: Calories: 56; Protein: 1 g; Fat: 1 g; Carbohydrates: 9 g; Exchanges: 1/2 Starch/Bread; 1/2 Fat
LEMON OATMEAL COOKIES
Prep Time: 10 Minutes; Servings: 36; Difficulty Level: 1
To view online, click here.
Ingredients
2/3 cup vegetable oil
2/3 cup brown sugar
1/2 cup egg whites
2 tablespoons lemon juice
2 tablespoons grated fresh, or finely chopped, dried lemon rind
1 teaspoon lemon flavoring
1 cup all-purpose flour
1 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1-1/2 cup crispy rice cereal
Directions
Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.
Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.
Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed.
Stir in cereal.
Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.
Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.
Remove cookies to a wire rack and cool.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g ; Exchanges: 2/3 Bread and 1 Fat
GINGER CRINKLE COOKIES
From the Diabetic Connect e-newsletter. Can be Stored in an airtight container at room temperature for up to 5 days. Makes 34 cookies.
To view this recipe online, click here.
Ingredients
2/3 cup canola oil
1 1/2 cups turbinado sugar, divided
1 large egg
4 tablespoons molasses
2 cups sifted whole-wheat pastry flour
2 teaspoons baking soda
1 1/4 teaspoons ground cinnamon
1 1/4 teaspoons ground ginger
1/4 teaspoon sea salt
Directions
Preheat oven to 350°F.
Mix oil and 1 cup sugar in a large bowl until combined. Beat in egg until combined. Stir in molasses until evenly incorporated. Sift flour, baking soda, cinnamon, ginger and salt over the wet ingredients and stir until just combined.
Put the remaining 1/2 cup sugar in a small bowl. Roll the dough into 1-inch balls and roll each ball in the sugar before placing 2 inches apart on an ungreased baking sheet. Do not flatten.
Bake the cookies until set, but still soft when gently touched, 10 to 12 minutes. Transfer to a wire rack to cool.
Nutritional Facts Per cookie: 103 Calories; 15g Carbohydrates; 5g Fat; 0g Saturated Fat; 3g Monounsaturated Fat; 1g Protein; 6mg Cholesterol; 1g Dietary Fiber; 38mg Potassium; 93mg Sodium; 1 other carbohydrate; 1 fat Exchanges; 1 Carbohydrate Servings
SUGAR FREE THUMBPRINT COOKIES
Serves: 24 (makes 2 dozen)
View online with photo: http://diabeticgourmet.com/recipes/html/1032.shtml
Ingredients
6 tablespoons stick butter
1 cup Equal Spoonful or Granulated*
1 egg
2 tablespoons 2% milk
1 teaspoon vanilla
1-1/4 cups all-purpose flour
1/4 teaspoon baking powder
1/4 taspoon baking soda
1/4 teaspoon salt
3/4 cup spreadable fruit of choice
* May substitute 24 packets Equal sweetener
Directions
Beat butter and Equal until well combined. Mix in egg, milk and vanilla until blended. Gradually beat in combined flour, baking powder, baking soda and salt.
Shape dough by teaspoonfuls into balls. Place on sprayed baking sheets. Press thumb deeply into dough to form a "thumbprint" indentation. Bake in preheated 350F oven 11 to 13 minutes or until firm to the touch. Remove from baking sheet and cool completely on wire rack. Store in airtight containers at room temperature.
Fill each cookie with about 1/2 teaspoon spreadable fruit just before serving.
Nutritional Information Per Serving: Calories: 58; Protein: 1 g; Fat: 3 g; Sodium: 46 mg; Cholesterol: 16 mg; Carbohydrates: 8 g; Exchanges: 1/2 starch, 1/2 fat
GINGERBREAD MAN COOKIES
Yield: 54 servings
Serving Size: 1 cookie
View Online: http://diabeticgourmet.com/recipes/html/1153.shtml
Ingredients
6 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon baking powder
4 teaspoons ground ginger
4 teaspoons cinnamon
1 1/2 teaspoons ground cloves
1 cup unsalted butter, softened
1 cup SPLENDA No Calorie Sweetener, Granulated
1 teaspoon salt
2 eggs
1 cup molasses
3 tablespoons water
Directions
Blend together flour, baking soda, baking powder, and spices in a large mixing bowl.
Cream butter, Splenda Granulated Sweetener and salt together in a large mixing bowl. Add eggs one at a time, beating well after each addition. Add the molasses and water. Stir well. Add the flour mixture and stir until well blended. Refrigerate dough 1-2 hours before rolling out and cutting into shapes.
Preheat oven to 350 degrees F. Roll cookie dough out slightly less than 1/4 inch. Cut into desired shapes. Bake in preheated oven 8-10 minutes or until lightly browned on the bottom.
Nutritional Information Per Serving: Calories: 100; Protein: 2 g; Fat: 4 g; Sodium: 75 mg; Cholesterol: 15 mg; Saturated Fat: 2 g; Dietary Fiber: 1 g; Sugars: 4 g ; Carbohydrates: 16 g
CHOCOLATE CHIP COOKIES
A diabetic version of an iconic cookie!
Yield: Makes about 4 dozen cookies
Serving size: 1 cookie
To view online, click here.
Ingredients
2-1/4 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon salt
1 cup (2 sticks) butter, softened
1/3 cup Splenda Sugar Blend for Baking
3/4 cup packed brown sugar
1 teaspoon vanilla extract
2 large eggs
2 cups (12-ounce package)
Nestle Toll House Semi-Sweet Chocolate Morsels
Directions
Preheat oven to 375F.
Combine flour, baking soda and salt in small bowl. Beat butter, sugar blend, brown sugar and vanilla extract in large mixer bowl until creamy. Add eggs one at a time, beating well after each addition. Gradually beat in flour mixture. Stir in morsels. Drop by rounded tablespoon onto ungreased baking sheets.
Bake 9 to 11 minutes or until golden brown. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 110 ; Protein: 2 g ; Fat: 7 g ; Sodium: 85 mg; Cholesterol: 15 mg; Carbohydrates: 13 g
ALMOND BISCOTTI
Yield: 32 Servings
Serving Size: 1 Biscotti
View Online: http://diabeticgourmet.com/recipes/html/39.shtml
Ingredients
1/4 cup finely chopped almonds
1/2 cup sugar
2 tablespoons margarine
4 egg whites, lightly beaten
2 teaspoons almond extract
2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
Directions
Preheat oven to 375 degree F. Place almonds in a small baking pan. Bake 7 to 8 minutes until golden brown (watch carefully to avoid burning). Set aside.
Beat sugar and margarine in medium bowl with electric mixer until smooth. Add egg whites and almond extract; mix well. Combine flour, baking powder and salt in large bowl; mix well. Stir egg white mixture and almonds into flour mixture until well blended.
Spray two 9x5-inch loaf pans with non-stick cooking spray. Evenly divide dough between prepared pans. Spread dough evenly over bottoms of pans with wet fingertips. Bake 15 minutes or until knife inserted into centers comes out clean.
Remove from oven and turn onto cutting board. As soon as loaves are cool enough to handle, cut each into 16 (1/2-inch thick) slices. Place slices on baking sheets covered with parchment paper or sprayed with cooking spray.
Bake 5 minutes; turn over. Bake 5 minutes more or until golden brown. Serve warm or cool completely and store in airtight container.
Nutritional Information Per Serving: Calories: 56; Protein: 1 g; Fat: 1 g; Carbohydrates: 9 g; Exchanges: 1/2 Starch/Bread; 1/2 Fat
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