Meatless Monday

I realize I've already posted recipes for today (Passover Recipes), but as it's also Monday, which means Meatless Monday, I'm doing a Double Post Monday. I hope no one minds!

According to an article posted on March 29 on The Diabetic News website, a recent study by Tel Aviv University and published in the Journal of Alzheimer's Disease has found that “insulin resistance, caused in part by obesity and physical inactivity, is also linked to a more rapide decline in cognitive performance.”

Scientists conducting the study “followed a group of nearly 500 patients with existing cardiovascular disease for more than two decades.” The scientists assested patients' baseline insuline resistance, as well as assessing the patents' cognitive functions.

To read the article, titled “Insulin Resistance Speeds Up Cognitive Decline, Dimentia,” click here.

And now for today's six diabetic vegetarian recipes to help you through the day, including Vegetarian Curry and Half-Hour Chili. Enjoy!

MINTED KIWI SALAD

Yield: 4 servings (1 cup each)

Source: "The Diabetes Food and Nutrition Bible"

Info: http://diabeticgourmet.com/book_archive/details/11.shtml

Ingredients

2 kiwi fruits, peeled and sliced into 1/4-inch thick rounds

1 banana, sliced into 1/2-inch thick rounds

1 cup sliced strawberries

1 orange, sectioned

Dressing:

1 cup nonfat, sugar-free vanilla yogurt

2 tablespoons fresh minced mint

1/2 teaspoon cinnamon

Directions

On a platter, arrange the kiwi, banana, strawberries, and orange in rows.

Combine the dressing ingredients. Serve the dressing with the fruit.

Nutritional Information Per Serving (1 cup): Calories: 113, Fat: 1 g, Cholesterol: 1 mg, Sodium: 38 mg, Carbohydrate: 26 g, Dietary Fiber: 4 g, Sugars: 18 g, Protein: 3 g, Diabetic Exchanges: 1-1/2 Fruit

STRAWBERRY RHUBARB SMOOTHIE

This recipe begins, “Strawberry and rhubarb make for a tangy and sweet combination.”

From Diabetic Connect. To view this online, click here.

Ingredients

1/2 cup strawberries

1/2 cup rhubarb, chopped

1 cup unsweetened vanilla almond milk

1/2 cup low-fat Greek yogurt

Directions

Place all ingredients in a blender and blend until smooth. For a colder and creamier smoothie freeze the strawberries before hand or add a handful of ice to the blender.

Nutritional Facts: Servings: 1; Calories: 135.6; Total Fat: 2.9 g; Sodium: 235.7 mg; Potassium: 471.8 mg; Total Carbohydrate: 13.6 g; Dietary Fiber: 3.8 g; Sugars: 8.5 g; Protein: 13.5 g



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

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

SPAGHETTI SQUASH ALFREDO

This recipe begins, “It's called spaghetti squash for a reason — it's the perfect alternative to the empty carbs of white wheat pasta. Mix this spaghetti squash with some Italian herbs and cheese, and you have a masterpiece of flavor and health.”

This is from Diabetic Connect.

To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/6254-spaghetti-squash-alfredo.

Ingredients

1 medium spaghetti squash

1 TBSP butter

3 cloves garlic, minced

1 cup half and half (half milk/half cream)

1 TBSP tapioca flour

1/2 cup dry grated Parmesan cheese

1/8 tsp ground pepper

2 TBSP fresh chopped parsley

2 TBSP freshly grated Parmesan cheese

Directions

Preheat the oven to 400 degrees F.

Cut squash in half, length-wise, scoop out the seeds and place face down in a baking dish. Fill with 1 inch of water and bake 20-30 minutes, or until tender.

With a fork, scrape the squash out and place in a oven safe dish.

Whisk half and half and flour together and set aside.

In a medium sauce pan, melt butter over medium heat. Add the garlic and sauté 30 seconds. Add half and half and stir until thickened. Remove from heat and stir in dry grated Parmesan and pepper. Toss sauce with the squash and top with parsley and fresh grated Parmesan.

Broil 2-3 minutes or until it is beginning to brown.

Remove and serve.

Nutritional Facts: Servings: 4; 1/4 the recipe: Calories: 201; Total Fat 13 g; Sodium 571 mg; Carbohydrates 11 g; Dietary Fiber 1 g; Sugars 3 g; Protein 9 g

HALF-HOUR CHILI

This recipe begins, “This truly tasty half-hour vegetarian chili is made possible by using convenient canned beans and tomatoes (no pantry should be without them). Whole-grain bulgur adds another layer of toothsome texture and nutritional heft. This chili is relatively mild, so it’s a good crowd-pleaser. If you like it spicy, add extra chili powder or serve with hot sauce.”

This is from Diabetic Connect.

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/5826-half-hour-chili.

Time: 30 minutes (15 minutes prep)

Ingredients

1 tablespoon canola oil

3 medium onions, chopped

1 carrot, chopped

1 tablespoon finely chopped jalapeño pepper

2 cloves garlic, finely chopped

1 – 2 tablespoons chili powder

1 teaspoon ground cumin

1 28-ounce can plus one 14-ounce can whole tomatoes, chopped, with juices

1 teaspoon brown sugar

1/4 teaspoon salt

2 15-ounce cans red kidney beans , rinsed

1/3 cup bulgur (see Note)

1/2 cup nonfat plain yogurt for garnish

1/3 cup chopped scallions for garnish

1/4 cup chopped fresh cilantro for garnish

Directions

Heat oil in a Dutch oven over medium heat. Add onions, carrot, jalapeño, garlic, chili powder to taste and cumin. Cook, stirring often, until the onions and carrot are soft, 5 to 7 minutes.

Add tomatoes with their juices, sugar and salt; cook for 5 minutes over high heat. Reduce heat to low; stir in beans and bulgur. Simmer until the chili is thickened, about 15 minutes.

Garnish with yogurt, scallions and cilantro, if desired.

Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don’t confuse bulgur with cracked wheat, which is simply that—cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, buylebanese.com.

Nutritional Facts: Servings: 6; Serving Size: about 1 1/3 cups; Calories: 217; Carbohydrates: 40 g; Fat: 3 g; Saturated Fat: 0 g; Protein: 10 g; Cholesterol: 0 mg; Dietary Fiber: 13 g; Potassium: 854 mg; Sodium: 697 mg; Exchanges: 2 starch; 1 vegetable; 1 lean meat

Thursday Recipes

I was recently checking out the American Diabetes Association's website and found a lot of really good info for diabetics and for anyone who has a loved one with diabetes. If you haven't been on the site recently (or if you've never been on their site), you might want to check it out. Lots of really good info!

One of the pages I opened was for those who've been recently diagnosed. It discuses living with Type 1 and Type 2 diabetes, blood glucose testing, tips for caregivers, and so much more. If you (or a loved one) was recently diagnosed, this is a great place to look for info. Even if you've been living with diabetes for a while, it's still a good place to check out, as well as the rest of the site. (Of course, it also helps to talk with your doctor.)

And now, here are today's six recipes to help you through the day, including Corn and Black Bean Taquitos and Roasted-Vegetable Lasagna. Enjoy!

SPAGHETTI SQUASH ALFREDO

This recipe begins, “It's called spaghetti squash for a reason — it's the perfect alternative to the empty carbs of white wheat pasta. Mix this spaghetti squash with some Italian herbs and cheese, and you have a masterpiece of flavor and health.”

This is from Diabetic Connect.

To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/6254-spaghetti-squash-alfredo.

Ingredients

1 medium spaghetti squash

1 TBSP butter

3 cloves garlic, minced

1 cup half and half (half milk/half cream)

1 TBSP tapioca flour

1/2 cup dry grated Parmesan cheese

1/8 tsp ground pepper

2 TBSP fresh chopped parsley

2 TBSP freshly grated Parmesan cheese

Directions

Preheat the oven to 400 degrees F.

Cut squash in half, length-wise, scoop out the seeds and place face down in a baking dish. Fill with 1 inch of water and bake 20-30 minutes, or until tender.

With a fork, scrape the squash out and place in a oven safe dish.

Whisk half and half and flour together and set aside.

In a medium sauce pan, melt butter over medium heat. Add the garlic and sauté 30 seconds. Add half and half and stir until thickened. Remove from heat and stir in dry grated Parmesan and pepper. Toss sauce with the squash and top with parsley and fresh grated Parmesan.

Broil 2-3 minutes or until it is beginning to brown.

Remove and serve.

Nutritional Facts: Servings: 4; 1/4 the recipe: Calories: 201; Total Fat 13 g; Sodium 571 mg; Carbohydrates 11 g; Dietary Fiber 1 g; Sugars 3 g; Protein 9 g

SWEDISH MEATBALLS

This is from Glucerna Shakes

1 pound extra lean ground sirloin

1 8-oz can Vanilla Glucerna Shake

1/2 C onion, grated

1 medium potato, grated

1/2 C dry bread crumbs

1/2 tsp salt

1 10 ¾ oz can condensed Healthy Request cream of mushroom soup

3/4 C fat-free, no-sodium beef broth

1/4 tsp garlic powder

1/8 tsp onion powder

1 1/2 tsp Worcestershire sauce

1/4 tsp pepper (optional)

3 C cooked egg noodles

Preheat oven to 425 degrees.

In large bowl, mix ground sirloin, 1/2 C Glucerna Shake, onion, potato, bread crumbs & salt. Form into 30 1-1/4-inch meatballs.

In small bowl, combine soup, remaining Glucerna Shake, beef broth, garlic powder, onion powder, Worcestershire sauce & pepper. Whisk until well blended.

Place formed meatballs into 2-quart casserole dish. Pour soup mixture over meatballs. Bake uncovered for 40-45 minutes or until meatballs are cooked through. Spoon meatballs & sauce over cooked noodles & serve.

Meatballs & sauce can be frozen in individual servings for quick meals.

Diabetic exhanges: 2 starch; 2 very lean mean; 1 low-fat milk; 1/2 fat

Nutrition (fixed w/Glucerna Shake): Servings: 6; Per serving: Calories: 320; Cal. From fat: 80; total fat 9g; sat. fat 2.5 g; cholesterol 70 mg; sodium 380 mg; potassium 240 mg; carbo. 39 g; fiber 4g; Sugar 3g; protein 23g

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

CORN AND BLACK BEAN TAQUITOS

This begins, “Minimum prep and bake time makes homemade taquitos a healthy "fast food" for busy days. Couple with a side salad for a balanced meal.”

This is from Diabetic Connect.

Can be viewed at http://www.diabeticconnect.com/diabetic-recipes/general/7259-corn-and-black-bean-taquitos

Ingredients

8 low carb tortillas

15 oz. black beans, drained

1 cup fresh spinach, chopped

1/2 cup frozen corn

1 cup shredded Monterey jack cheese

3 TBSP salsa

2 TBSP lime juice

1/2 tsp cumin

Pepper to taste

Directions

Preheat oven to 400 degrees F.

Slightly mash beans with a fork. Add all ingredients together and mix well.

Spoon 3 – 4 TBSP of mixture into the center of each tortilla. Tightly roll and place on greased baking sheet. Spray the taquitos with olive oil or coconut oil cooking spray.

Bake 15-20 minutes or until taquitos are lightly brown and crisp.

Nutritional Facts: Servings: 8; For 1 taquito: Calories 102; Saturated Fat: 2 g; Sodium: 242 mg; Carbohydrates: 12 g; Dietary Fiber: 4 g; Protein: 7 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

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