Meatless Monday

I hope you had a good holiday weekend. One more holiday - New Year's - and the year will be over.

Since it's Monday, it's time for six diabetic vegetarian recipes to help you through the day. Here are today's six diabetic recipes for you to try. Enjoy!

CALIFORNIA AVOCADO PIQUILLO PEPPER FRITTATA

Yield: 8 servings.

Source: Recipe provided by the California Avocado Commission and developed by Chefs Mary Sue Milliken and Susan Feniger.

Find this recipe at: http://diabeticgourmet.com/recipes/html/862.shtml

Ingredients

1 ripe Fresh California Avocado, seeded, peeled and cut into 1/2-inch dice *

1/2 cup jarred roasted piquillo peppers, cut into 1/4-inch strips

1 clove garlic, minced

1 Tbsp. extra virgin olive oil

2 tsp. sherry vinegar

Salt, to taste

Freshly ground black pepper, to taste

8 eggs

1/2 cup grated Spanish manchego cheese **

2 Tbsp. chopped Italian parsley

2 Tbsp. extra virgin olive oil, for cooking

Directions

In a small mixing bowl, toss together avocado, peppers, garlic, oil, vinegar, salt and pepper. Let marinate 30 minutes.

Preheat the oven to 400F. In a separate bowl, whisk together eggs, cheese and parsley until frothy. Season with salt and pepper, to taste. Stir in the avocado mixture.

Heat oil in a 10-inch, nonstick, ovenproof skillet over medium-high heat. Add the egg mixture, reduce heat to medium and cook for 7 to 8 minutes, until the bottom is set and the top is still runny. Occasionally lift the outer edges so the uncooked egg can run underneath.

Place the skillet in the oven and cook until the eggs are set and golden brown, 6 to 7 minutes.

Remove the skillet from the oven and loosen the bottom of the frittata with a spatula. Place a serving plate over the skillet and invert the frittata onto it. Cut into wedges and serve hot or at room temperature.

* Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

** Crumbled goat cheese may be substituted for Spanish manchego cheese.

Nutritional Information Per Serving : Calories: 300; Protein: 16 g; Fat: 23 g; Sodium: 370 mg; Cholesterol: 440 mg; Saturated Fat: 6 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 8 g

APPLE CINNAMON MUFFINS

Servings: 12

View recipe: http://diabeticgourmet.com/recipes/html/170.shtml

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Ingredients

1-1/4 cup oat bran cereal; uncooked

1 cup whole wheat flour

2 tsp ground cinnamon

1 tsp baking powder

3/4 tsp baking soda

1/2 tsp salt

3/4 cup unsweetened applesauce

1 cup apple, peeled, cored, diced

1/2 cup honey

1/2 cup vegetable oil

1 egg

1 tsp pure vanilla extract

Directions

Preheat oven to 375.

Coat 12 medium-size cups with vegetables oil or line with paper baking cups.

In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt.

In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple.

Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.

Nutritional Information Per Serving: Calories: 160; Protein: 3 g; Fat: 7 g; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread; 1 Fat; 1/2 Fruit

CRANBERRY ORANGE BREAD

Servings: 16

View recipe: http://diabeticgourmet.com/recipes/html/177.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=177

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

PEACH FROZEN YOGURT

This comes from Diabetic Connect, and starts off, “This tasty dessert treat only has 3 ingredients! Not to mention it's incredibly easy to make and delicious.” Makes 8 servings.

View this online here.

Ingredients

2 cups peeled, chopped peaches

1/4 cup honey

2 1/2 cups non-fat plain Greek yogurt

Directions

Blend all ingredients together in a blender or food processor.

Pour into a ice cream maker. Freeze according to manufacturer's directions.

Pour into a freezer safe container and freeze for 1 hour until hard, but not frozen solid.

NOTE: Frozen yogurt that is not eaten can be poured into Popsicle molds for a later treat.

Nutritional Facts: Servings: 8; For 1/2 cup of frozen yogurt: Calories 90; Total Fat 0g; Sodium 31mg; Carbohydrates 15g; Sugars 13g; Protein 7g

GREEN BEANS WITH CITRUS MUSTARD

Provides 3g. dietary fiber.

Yield: Makes 4 servings.

Source: AICR

Find this recipe at: http://diabeticgourmet.com/recipes/html/432.shtml

Ingredients

3/4 pound green beans, stemmed and halved

1 Tbsp. Dijon-style mustard

1 tsp. lime juice

1/2 tsp. salt

1 Tbsp. mint, cut into very thin strips

1/4-1/2 tsp. grated lemon zest, according to taste

1 tsp. minced shallot

Salt and freshly ground black pepper, to taste

Directions

Steam beans 5 minutes or until tender but still crisp.

While beans cook, in a large mixing bowl, use a fork to combine mustard, lime juice and salt, mixing until creamy. Mix in mint, lemon zest and shallots.

Drain cooked beans and add to the mustard mixture, stirring to coat them. Season to taste with salt and pepper. Serve at room temperature. This dish can be refrigerated for 24 hours. Bring to room temperature before serving.

Frozen whole green beans may be used, although they will be less crisp than fresh ones. For frozen beans, reduce cooking time to 3 minutes.

Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 391 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable

PENNE ALLA PESTO

Servings: 4

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=194

View recipe: http://diabeticgourmet.com/recipes/html/194.shtml

Ingredients

1-1/2 cups fresh basil, stems removed

2 cloves garlic, chopped

2 tbsp olive oil

1/4 cup plus 2 tbsp pine nuts, toasted

2 Tbs. grated Parmesan cheese

3/4 lb. cooked penne, hot

Directions

Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.

Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.

Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch

Meatless Monday and an Article

Want to improve brain function and possibly delay any chances of dementia? According to a recent article in The Diabetic News, the solution may be as simple as eating your fruits and veggies, while upping the amount of execise you get.

The article, titled “Study: Easy Solution to Higher Brain Function, Delay of Dementia”, states that a York University research team found that “cross-sectional data of 45,522 participants, age 30 to 80+,” found that subjects of “ normal weight or overweight, but not obese, eating more than 10 servings of fruit and vegetable daily was linked to better cognitive functioning.” When exercise was added, especially with the higher amounts of fruits and veggies, the prognosis was better at keeping dementia at bay.

To read the article in its entirety, click here.

And now for today's six diabetic recipes. Enjoy!

PEACH FROZEN YOGURT

This comes from Diabetic Connect, and starts off, “This tasty dessert treat only has 3 ingredients! Not to mention it's incredibly easy to make and delicious.” Makes 8 servings.

View this online here.

Ingredients

2 cups peeled, chopped peaches

1/4 cup honey

2 1/2 cups non-fat plain Greek yogurt

Directions

Blend all ingredients together in a blender or food processor.

Pour into a ice cream maker. Freeze according to manufacturer's directions.

Pour into a freezer safe container and freeze for 1 hour until hard, but not frozen solid.

NOTE: frozen yogurt that is not eaten can be poured into Popsicle molds for a later treat.

Nutritional Facts: Servings: 8; For 1/2 cup of frozen yogurt: Calories 90; Total Fat 0g; Sodium 31mg; Carbohydrates 15g; Sugars 13g; Protein 7g

FRESH CRANBERRY AND WILD RICE STUFFING

Servings: 4

View recipe: http://diabeticgourmet.com/recipes/html/184.shtml

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Ingredients

1/2 cup wild rice, uncooked

1 cup water

1/4 cup raisins, dark or golden

5 scallions, chopped

1 tablespoon canola oil

1/2 cup celery, or fennel bulb, chopped

1 cup fresh cranberries

1 tablespoon orange rind-grated

1/2 teaspoon dried thyme

Directions

Put the wild rice in a saucepan.

Add the water and raisins and cook over medium heat for 1 hour, or until the rice is tender. Drain.

Saute the onions and celery (or fennel bulb) in the oil until tender.

Add the cranberries, orange rind, thyme and rice.

Serve as a side dish; this stuffing goes great with poultry dishes such as cornish game hen, as well as lighter pork dishes such as pan seared pork loin.

Nutritional Information Per Serving: Calories: 135; Fat: 2 g; Sodium: 111 mg; Cholesterol: 1 mg; Carbohydrates: 26 g; Exchanges: 2 Starch/Bread

SPINACH WITH GARLIC, RAISINS AND PEANUTS

Yield: 4 servings

Source: National Peanut Board

Find this recipe at: http://diabeticgourmet.com/recipes/html/1061.shtml

Ingredients

1 tablespoon peanut oil

2 garlic cloves, thinly sliced

A pinch dried hot red pepper flakes

1 small red bell pepper, cored, seeded and cut into thin strips

2 pounds fresh baby spinach*, rinsed and spun

1/4 cup golden raisins

1/4 cup unsalted dry-roasted peanuts, chopped

Salt and freshly ground black pepper

Directions

In large non-stick skillet, heat oil over medium-high heat; add garlic and red pepper flakes and cook, shaking pan here and there, just until edges of garlic are brown.

Add red bell pepper and cook, tossing or stirring, another minute. Add spinach, raisins and peanuts; using tongs, flip spinach from underneath to over on top to distribute mixture and evenly cook.

Saute just until wilted and released water has mostly evaporated, about 2 minutes. Season with salt and pepper.

Nutritional Information Per Serving: Calories: 143; Protein: 9 g; Fat: 9 g; Cholesterol: 0 mg; Carbohydrates: 12 g

CHILE CHEESE LOG

Yield: 1 (10 oz.) Log

View recipe: http://diabeticgourmet.com/recipes/html/179.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=179 Source: Triscuit

Ingredients

1 cup shredded reduced fat cheddar cheese (4 oz)

1/2 cup part-skim ricotta cheese

1 tbsp finely chopped parsley

1 tbsp chopped green chile

1-1/2 tsp dried minced onion

1 clove garlic, minced

2-3 drops liquid hot pepper seasoning

2 tbsp finely chopped Planters pecans

20 Triscuit wafers

Directions

In electric blender or food processor, blend cheddar and ricotta cheese until just combined.

Spoon mixture into a bowl; stir in parsley, chiles, onion, garlic and hot pepper seasoning.

Shape into 5-inch log; wrap in waxed paper or plastic wrap and chill at least 2 hours.

To serve, roll log in pecans; cut log into 1/4-inch slices. Place slices on wafers.

Nutritional Information Per Serving: Calories: 52; Fat: 3 g; Sodium: 78 mg; Cholesterol: 6 mg; Carbohydrates: 4 g; Exchanges: .2 Starch/Bread; .3 Meats; .2 Fat

ZUCCHINI AND CARROTS WITH FRESH HERBS

Glycemic Index: 22, Glycemic Load: 1

Yield: 6 servings

Serving size: 3/4 cup

Source: The Complete Idiot's Guide to Terrific Diabetic Meals

Find this recipe at: http://diabeticgourmet.com/recipes/html/768.shtml

Ingredients

2 medium carrots, sliced

4 medium zucchinis, cut into julienne strips

2 tablespoons unsalted butter

1 tablespoon chopped fresh or 1 teaspoon dried thyme

1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed

2 teaspoons fresh lemon juice

1/8 teaspoon salt

1/4 teaspoon freshly ground black pepper

Directions

Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.

Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.

Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.

Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable, 1 Fat

SOUTHWESTERN ROASTED VEGETABLES

Yield: Makes 8 (1/2-cup) servings

Source: Holly Clegg's Trim & Terrific Diabetic Cooking

Find this recipe at: http://diabeticgourmet.com/recipes/html/1055.shtml

Ingredients

4 cups peeled, cubed sweet potatoes (yams), cut in 1-inch cubes

1 1/2 cups zucchini, cut into small chunks

1 small red onion, cut into small chunks

1 6-ounce package portabella mushroom slices, halved

2 tablespoons olive oil

3 tablespoons reduced-sodium taco seasoning mix (about half a 1.25-ounce packet)

Salt to taste (optional)

Directions

Preheat oven to 425F. Coat baking sheet with nonstick cooking spray or line with foil.

In large bowl, combine sweet potatoes, zucchini, onion and mushrooms. Toss with olive oil to coat. Sprinkle with taco seasoning and spread vegetables on baking sheet.

Bake 40 minutes, shaking pan every 15 minutes, until vegetables are tender and roasted.

Nutritional Information Per Serving: Calories: 110; Protein: 2 g; Fat: 4 g; Sodium: 209 mg; Cholesterol: 0 mg; Carbohydrates: 17 g

Thursday Recipes

Here are today's six diabetic recipes (a little late) for you to try. Enjoy!

CALIFORNIA AVOCADO PIQUILLO PEPPER FRITTATA

Yield: 8 servings.

Source: Recipe provided by the California Avocado Commission and developed by Chefs Mary Sue Milliken and Susan Feniger.

Find this recipe at: http://diabeticgourmet.com/recipes/html/862.shtml

Ingredients

1 ripe Fresh California Avocado, seeded, peeled and cut into 1/2-inch dice *

1/2 cup jarred roasted piquillo peppers, cut into 1/4-inch strips

1 clove garlic, minced

1 Tbsp. extra virgin olive oil

2 tsp. sherry vinegar

Salt, to taste

Freshly ground black pepper, to taste

8 eggs

1/2 cup grated Spanish manchego cheese **

2 Tbsp. chopped Italian parsley

2 Tbsp. extra virgin olive oil, for cooking

Directions

In a small mixing bowl, toss together avocado, peppers, garlic, oil, vinegar, salt and pepper. Let marinate 30 minutes.

Preheat the oven to 400F. In a separate bowl, whisk together eggs, cheese and parsley until frothy. Season with salt and pepper, to taste. Stir in the avocado mixture.

Heat oil in a 10-inch, nonstick, ovenproof skillet over medium-high heat. Add the egg mixture, reduce heat to medium and cook for 7 to 8 minutes, until the bottom is set and the top is still runny. Occasionally lift the outer edges so the uncooked egg can run underneath.

Place the skillet in the oven and cook until the eggs are set and golden brown, 6 to 7 minutes.

Remove the skillet from the oven and loosen the bottom of the frittata with a spatula. Place a serving plate over the skillet and invert the frittata onto it. Cut into wedges and serve hot or at room temperature.

* Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

** Crumbled goat cheese may be substituted for Spanish manchego cheese.

Nutritional Information Per Serving : Calories: 300; Protein: 16 g; Fat: 23 g; Sodium: 370 mg; Cholesterol: 440 mg; Saturated Fat: 6 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 8 g

APPLE CINNAMON MUFFINS

Servings: 12

View recipe: http://diabeticgourmet.com/recipes/html/170.shtml

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Ingredients

1-1/4 cup oat bran cereal; uncooked

1 cup whole wheat flour

2 tsp ground cinnamon

1 tsp baking powder

3/4 tsp baking soda

1/2 tsp salt

3/4 cup unsweetened applesauce

1 cup apple, peeled, cored, diced

1/2 cup honey

1/2 cup vegetable oil

1 egg

1 tsp pure vanilla extract

Directions

Preheat oven to 375.

Coat 12 medium-size cups with vegetables oil or line with paper baking cups.

In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt.

In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple.

Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.

Nutritional Information Per Serving: Calories: 160; Protein: 3 g; Fat: 7 g; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread; 1 Fat; 1/2 Fruit

CRANBERRY ORANGE BREAD

Servings: 16

View recipe: http://diabeticgourmet.com/recipes/html/177.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=177

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

PEACH FROZEN YOGURT

This comes from Diabetic Connect, and starts off, “This tasty dessert treat only has 3 ingredients! Not to mention it's incredibly easy to make and delicious.” Makes 8 servings.

View this online here.

Ingredients

2 cups peeled, chopped peaches

1/4 cup honey

2 1/2 cups non-fat plain Greek yogurt

Directions

Blend all ingredients together in a blender or food processor.

Pour into a ice cream maker. Freeze according to manufacturer's directions.

Pour into a freezer safe container and freeze for 1 hour until hard, but not frozen solid.

NOTE: frozen yogurt that is not eaten can be poured into Popsicle molds for a later treat.

Nutritional Facts: Servings: 8; For 1/2 cup of frozen yogurt: Calories 90; Total Fat 0g; Sodium 31mg; Carbohydrates 15g; Sugars 13g; Protein 7g

GREEN BEANS WITH CITRUS MUSTARD

Provides 3g. dietary fiber.

Yield: Makes 4 servings.

Source: AICR

Find this recipe at: http://diabeticgourmet.com/recipes/html/432.shtml

Ingredients

3/4 pound green beans, stemmed and halved

1 Tbsp. Dijon-style mustard

1 tsp. lime juice

1/2 tsp. salt

1 Tbsp. mint, cut into very thin strips

1/4-1/2 tsp. grated lemon zest, according to taste

1 tsp. minced shallot

Salt and freshly ground black pepper, to taste

Directions

Steam beans 5 minutes or until tender but still crisp.

While beans cook, in a large mixing bowl, use a fork to combine mustard, lime juice and salt, mixing until creamy. Mix in mint, lemon zest and shallots.

Drain cooked beans and add to the mustard mixture, stirring to coat them. Season to taste with salt and pepper. Serve at room temperature. This dish can be refrigerated for 24 hours. Bring to room temperature before serving.

Frozen whole green beans may be used, although they will be less crisp than fresh ones. For frozen beans, reduce cooking time to 3 minutes.

Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 391 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable

PENNE ALLA PESTO

Servings: 4

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=194

View recipe: http://diabeticgourmet.com/recipes/html/194.shtml

Ingredients

1-1/2 cups fresh basil, stems removed

2 cloves garlic, chopped

2 tbsp olive oil

1/4 cup plus 2 tbsp pine nuts, toasted

2 Tbs. grated Parmesan cheese

3/4 lb. cooked penne, hot

Directions

Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.

Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.

Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch

Desserts! - And an Article

A recent article in The Diabetic News has some important information, especially if you use products with aspartame.

According to a study from Massachusetts General Hospital (MGH), the sugar substitute aspartame might not promote weight loss. Even more troubling is that phenylalanine – one of the products in aspartame's breakdown – “interferes with the action of an enzyme previously shown to prevent metabolic syndrome – a group of symptoms associated with type 2 diabetes and cardiovascular disease.”

Aspartame is the main ingredients in sugar substitute Equal®, and is added to many diet foods.

To read the article (“Aspartame Causes Weight Gain and Metabolic Syndrome, Says Study”) in its entirety, click here.

And now for today's six yummy diabetic recipes to help you through the day. Enjoy!

PEACH & RASPBERRY CRUMBLE

This comes from Diabetes Self-Management. I'm not really sure when, exactly, since I've had it kicking around for years. But it is definitely yummy. Prep time: 15 minutes. Baking time: 30-35 minutes. Yields 6 servings

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, & cinnamon & 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

DUTCH APPLE CAKE

Servings: 12

Source: Sweet Inspirations - A Sugar Free Dessert Cookbook

View recipe: http://diabeticgourmet.com/recipes/html/160.shtml

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Ingredients

1/4 cup fruit sweetener**

1/4 cup apple butter or unsweetened apple sauce

1 egg

2/3 cup flour

1/2 tsp baking powder

1/4 tsp salt

1 cup diced apples

1/2 cup chopped nuts

** To make this fruit sweetener, mix together 1/8 cup frozen apple juice concentrate (thawed) and 1/8 cup granulated fructose.

Directions

Combine fruit sweetener and apple butter. Beat in egg.

Combine flour, baking powder, and salt. Blend into creamed mixture.

Fold in apples and nuts.

Pour into 8" x 8" pan which has been sprayed with non-stick coating. Bake for 15-20 minutes at 325F.

Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 7 g; Sodium: 60 mg; Cholesterol: 23 mg; Carbohydrates: 15 g; Exchanges: 1 Fruit; 1 Fat

CRANBERRY APPLE CRISP

Yield: 8 servings

View Online: http://diabeticgourmet.com/recipes/html/876.shtml

Ingredients:

Filling Ingredients:

3 cups peeled, cored, sliced apples

2 cups fresh or frozen thawed cranberries

1 cup Equal Spoonful*

Topping Ingredients:

1/3 cup all-purpose flour

1/4 cup chopped pecans

1/4 cup stick butter or margarine, melted

1/2 cup Equal Spoonful**

* Substitute 24 packets Equal sweetener

** Substitute 12 packets Equal sweetener

Directions

For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.

For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.

Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.

Nutritional Information (Per Serving): Calories: 145; Protein: 1 g; Sodium: 67 mg; Cholesterol: 0 mg; Fat: 8 g; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat

SPICY PUMPKIN PIE

Servings: 8

View recipe: http://diabeticgourmet.com/recipes/html/154.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=154

Ingredients

1 (9-inch) pastry shell

1 tsp ground cinnamon

1-1/2 cup pumpkin (canned)

1/2 tsp ground nutmeg

2 eggs; beaten

1/2 tsp ground ginger

1 cup low-fat milk

1/4 tsp Salt

3 tbsp liquid cal-free sweetener

1 pinch ground cloves

2 tbsp brown sugar, packed

Light vanilla ice cream

Directions

Prick pastry shell with a fork. Bake in 450F oven for 8 min.

Stir together pumpkin, egg, milk, sweetener, sugar and seasonings. Pour into partially baked pie shell.

Bake in 350F oven for 50 minutes or until center is almost set. Cool slightly and then refrigerate.

Cut into 8 wedges and serve each with 2 tbsp light vanilla ice cream.

Nutritional Information Per Serving; Calories: 173; Protein: 5 g; Fat: 9 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch/Bread, 1-1/2 Fat, 1 Dairy, 1/2 Fruit

APPLESAUCE BROWNIES

Servings: 16

View recipe: http://diabeticgourmet.com/recipes/html/169.shtml

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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 (optional)

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

PEACH FROZEN YOGURT

This comes from Diabetic Connect, and starts off, “This tasty dessert treat only has 3 ingredients! Not to mention it's incredibly easy to make and delicious.” Makes 8 servings.

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Ingredients

2 cups peeled, chopped peaches

1/4 cup honey

2 1/2 cups non-fat plain Greek yogurt

Directions

Blend all ingredients together in a blender or food processor.

Pour into a ice cream maker. Freeze according to manufacturer's directions.

Pour into a freezer safe container and freeze for 1 hour until hard, but not frozen solid.

NOTE: frozen yogurt that is not eaten can be poured into Popsicle molds for a later treat.

Nutritional Facts: Servings: 8; For 1/2 cup of frozen yogurt: Calories 90; Total Fat 0g; Sodium 31mg; Carbohydrates 15g; Sugars 13g; Protein 7g