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

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=184

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

Tuesday Recipes

Here are today's six diabetic recipes. Enjoy!

SOUTHERN PECAN PIE

Servings: 10

View online: http://diabeticgourmet.com/recipes/html/188.shtml

Ingredients

1 (9-inch) unbaked pie shell

1 cup fruit sweetener

1 tablespoon cornmeal

1/3 cup unsweetened applesauce

3 tablespoons water

2 tablespoon cornstarch

3 eggs

2 teaspoon vanilla extract

2 tablespoon very strong coffee or espresso, prepared

24 pecan halves

Directions

Prepare pastry and place in 9" pie pan.

In large bowl, combine fruit sweetener, cornmeal and applesauce. Beat with an electric mixer.

In a small bowl, blend water and cornstarch until smooth. Add to fruit sweetner mixture and blend.

Beat in eggs, one at a time. Stir in the vanilla and coffee.

Pour mixture into pie shell. Decorate top with pecan halves.

Bake 30 to 40 minutes, or until custard is set, at 375F.

Cool slightly before cutting.

Nutritional Information Per Serving: Calories: 211; Protein: 3 g; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg ; Carbohydrates: 28 g; Exchanges: 1 Bread, 1 Fruit, 2 Fat

SWEET POTATO PIE

Yield: 8 servings

Source: Equal

Find this recipe at: http://diabeticgourmet.com/recipes/html/1030.shtml

Ingredients

Pastry for single-crust 9-inch pie

2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)

2 eggs, lightly beaten

1 cup Equal Spoonful or Granulated*

1 tablespoon all-purpose flour

1 teaspoon lemon juice

1 teaspoon vanilla

1/2 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon salt

1 can (12 ounces) evaporated fat-free milk

Light whipped topping (optional)

Grated nutmeg (optional)

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.

Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.

Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.

Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.

Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Carbohydrates: 28 g; Exchanges: 2 starch, 1 fat

SOUTHWESTERN ROASTED VEGETABLES

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

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

PUMPKIN CHEESECAKE IN GINGERSNAP CRUST

Yield: 16 servings

View at http://diabeticgourmet.com/recipes/html/878.shtml

Ingredients

Crust:

1-1/4 cups gingersnap crumbs

3 tablespoons stick butter or margarine, melted

3 tablespoons Equal Spoonful*

Cheesecake:

3 packages (8 ounces each) reduced-fat cream cheese, softened

1-1/4 cups Equal Spoonful**

2 teaspoons ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon salt

1 cup pumpkin puree (canned or homemade)

2 eggs

2 egg whites

2 tablespoons cornstarch

2 teaspoons vanilla

Topping:

1 cup reduced-fat sour cream

2 tablespoons Equal Spoonful***

1/2 teaspoon vanilla

* May substitute 4-1/2 packets Equal sweetener

** May substitute 30 packets Equal sweetener

Directions

For Crust, combine gingersnap crumbs, 3 tablespoons Equal and butter. Press onto bottom of a 9-inch spring form pan. Bake in preheated 325F oven 8 minutes. Cool on wire rack while preparing cheesecake.

For Cheesecake, beat cream cheese, 1-1/4 cups Equal, cinnamon, nutmeg and salt in mixing bowl on medium speed of mixer until smooth and well combined. Mix in pumpkin. Mix in eggs and egg whites. Mix in cornstarch and vanilla until blended.

Pour cheesecake mixture over baked crust. Bake in preheated oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack 5 minutes.

Meanwhile, combine sour cream, 2 tablespoons Equal and 1/2 teaspoon vanilla. Gently spread over top of cheesecake. Return to oven and bake 3 to 4 minutes until sour cream mixture is set. Remove cheesecake to wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate at least 4 hours before serving. To serve, remove side of pan. Cut cake into wedges.

Nutritional Information Per Serving: Calories: 196; Protein: 7 g; Fat: 13 g; Sodium: 271 mg; Cholesterol: 64 mg; Carbohydrates: 13 g;Exchanges: 1 milk, 2-1/2 fat

WARM APPLE AND CRANBERRY SAUCE

The recipe starts off, “Nothing beats cooking with apples and cranberries for the holidays and this homemade sauce combines the two fruits for a show-stopping side dish. This is a great Thanksgiving dish!”

Yield: 2-2/3 cups; 8 servings. Serving size: 1/3 cup. Source: Cheryl Forberg, R.D.

Photo and Print Version: http://diabeticgourmet.com/recipes/html/1144.shtml

Ingredients

1 Tbsp canola oil

4 large Fuji apples, about 2 lb, cored, quartered lengthwise and cut into half-inch pieces

1/4 cup water

1 Tbsp lemon juice

1/2 tsp pure vanilla extract

1/4 tsp ground cinnamon

1/4 cup coarsely chopped dried cranberries

1/8 teaspoon salt (optional)

Directions

In large, heavy saucepan, heat canola oil and add apples. Saute over medium heat for about 10 minutes or until apples are lightly caramelized. Add water and lemon juice to pan, cook and stir briefly to deglaze pan.

Carefully transfer apples to bowl of food processor and pulse just a few times to chunky consistency. Stir in vanilla, cinnamon and cranberries. Serve warm.

Nutritional Information Per Serving: Calories: 40; Protein: 0 g; Fat: 1 g; Sodium: 0 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 9 g

BALSAMIC BRUSSELS SPROUTS

Makes 4 servings.

View online with photo: http://diabeticgourmet.com/recipes/html/1147.shtml

Ingredients

10 oz. fresh Brussels sprouts, the smallest available

2-3 Tbsp. extra-virgin olive oil

1-2 garlic clove (or to taste), finely minced

1-1/2 Tbsp. balsamic vinegar, or to taste

1/4 cup minced red bell pepper

1 Tbsp. finely-chopped flat-leaf parsley

Salt and freshly ground black pepper, to taste

Directions

Steam the Brussels sprouts just until tender, either on top of the stove or in a microwave at medium power.

While the sprouts are cooking, whisk together the olive oil with the vinegar and garlic. Set the dressing aside.

When the sprouts are done, drain them well and place in a shallow serving bowl. Re-blend dressing and drizzle over sprouts. Sprinkle top of sprouts with the red pepper and parsley. Season to taste with salt and pepper. Serve hot.

Nutritional Information Per Serving:Calories: 98; Protein: 2 g; Fat: 7 g; Sodium: 195 mg; Saturated Fat: under 1 g; Dietary Fiber: 2 g; Carbohydrates: 8 g