Category Archives: diabetic recipes

What Do I Eat Now?

Patti Geil and Tami Ross have teamed up to write “What Do I Eat Now? A Step-by-Step Guide to Eating Right with Type 2 Diabetes.” This handbook is a must-have for anyone wanting to be pro-active  in self-managing diabetes. A diabetes diagnosis can be overwhelming but with the right tools, it doesn’t have to be. Truth be told, the dietary advice dispensed in this book makes sense for just about anyone wanting to be healthier.

Chapters start with the basic “Nutrition and Diabetes 101” and continue through “What is Carbohydrate and Why Does it Matter?”, “Savvy Snacking”, “Special Occasions” and a wealth of practical instruction. The authors have a distinctly positive approach and encourage one to focus on what you can eat rather than what you can’t have.

Written in a layman’s language, this book is well-researched and well-presented. Both authors have an impressive record of teaching others to triumph over what can be a debilitating disease.

Health is truly wealth, and this book is one you can’t afford to not have.

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Mmm Mondays

We are galloping toward the holidays and I am a little concerned that I am going into this period of time already above my ideal weight. The average American gains 3-5 pounds during the holidays. Yuck. I can’t afford that! So I am already looking at some holiday recipes with plans to trim them down in terms of fat. This potato recipe is a slight modification of one my husband’s favorite dishes. And he doesn’t notice that I’ve modified it! I got this from my favorite recipe site, http://DiabeticHealthInfo.com

Scalloped Potatoes

Ingredients:

2 medium potatoes, peeled and thinly sliced
1 small onion, chopped
2 tsp flour
Salt and pepper to taste
1 1/2 cups 1 percent milk
1 tsp light, soft tub margarine
2 tbsp Parmesan cheese

Directions:

Preheat oven or toaster oven to 350 degrees. Place half the potatoes in a baking dish. Scatter the onion over them. Sprinkle with flour, salt, and pepper. Place remaining potatoes on top of the onions. Heat the milk to simmer. Pour the milk over the potatoes, dot with margarine, and sprinkle with cheese. Bake for about 1 hour until potatoes are tender.

Makes 4 (1/2 cup) Servings.

Dietary Exchanges: Starch Exchanges 1; Fat-Free Milk Exchanges 0.5

Nutrients Per Serving:
123 Calories
22 Calories From Fat
2 g Total Fat
1 g Saturated Fat
8 mg Cholesterol
122 mg Sodium
20 g Total Carbohydrate
2 g Dietary Fiber
7 g Sugars
6 g Protein

Mmm Monday

I really like cooking on the grill because it means I’m not doing the work. That’s my husband’s realm. He has three different grills (gas, charcoal and and a smoker) and he likes to perfect grilling techniques. I think kabobs are fun and easy. Enjoy!

Kick-off Kabobs

Ingredients:
2 pounds boneless pork chops, cut into 1-inch cubes
1 cup fat-free Italian salad dressing
2 tbsp dried red pepper flakes
1 tbsp fennel seed
1 large red bell pepper, cut into 1-inch pieces
1 large green bell pepper, cut into 1-inch pieces
1 large onion, cut into 1-inch pieces
24 (6-inch) wooden skewers (soak in water for 30 minutes before using)

Directions:
Place pork cubes in resealable plastic bag; add salad dressing, red pepper flakes and fennel seed. Seal bag; refrigerate for at least 1 hour to overnight to marinate pork. When ready to cook, thread pork, peppers and onion on skewers. Discard marinade. Place kabobs on greased broiler pan and broil 5 inches from heat, or grill over medium-hot coals, for about 5 minutes per side.

Tailgate Tip: If tailgating at the stadium, thread pork and vegetables on skewers at home, and store in plastic containers in a portable cooler until ready to grill.

Nutritients Per Serving:
70 Calories
2 g Fat
25 mg Cholesterol
2 g Carbohydrates
9 g Protein
135 mg Sodium
0 g Saturated Fat

I would love for you to link to a recipe post on your blog by using “Mr. Linky”. If you don’t have a blog, you are welcome to share your recipe by leaving it in the comments.

Mmm Monday

The calendar says it’s officially fall. In Florida, we are calling it a “cold spell” since we’ve had morning lows in the 70’s and the drier relative humidity of just 50%.  And we are thankful.

My family doesn’t think baking is just for the cooler months, but it’s a lot more fun for me to be in a warm kitchen when it’s cool outside. They will happily eat these muffins anytime I’m willing to create them. They are a cross between my two favorites – zuchini and carrot.  They are from one of my favorite resource sites:  DiabeticHealthInfo.com.  Enjoy! One of these days, one of you will surprise me and actually link a recipe of your own. (Click on Mr. Linky below) And I love surprises!  

Carrot and Zucchini Muffins

Ingredients:

1 c all-purpose flour
1/2 c whole-wheat flour
2 tbsp brown sugar
2 tsp baking powder
1 tsp cinnamon
salt to taste
1 tsp vanilla extract
1 egg
2 egg whites
1/2 c each finely shredded carrot and zucchini
2/3 c plain nonfat yogurt
2 tsp grated lemon zest
1/2 toasted walnut pieces

Directions:

Preheat the oven to 400 degrees. Coat a 12-cup muffin pan with cooking spray. In a large bowl, combine the flours, sugar, baking powder, cinnamon, and salt. In a medium bowl, combine the vanilla, egg, and egg whites. Beat well. Add the remaining ingredients. Add the egg mixture to the flour mixture and beat until just combined. Fill each muffin cup two-thirds full with batter. Bake for 15 to 17 minutes until a tester comes out clean and muffins are lightly browned. Remove muffins from the pan to cool.

Makes 12 Servings.

Dietary Exchanges: 1 Starch, 0.5 Fat

Nutrients Per Serving:
101 Calories
21 Calories From Fat
2 g Total Fat
0.3 g Saturated Fat
16 g Total Carbohydrate
4 g Sugar
1 g Dietary Fiber
4 g Protein
0 mg Cholesterol
278 mg Sodium (without added salt)

Mmm Mondays

The calendar tells me it’s fall, but the temperature does not. It’s hot, hot, hot in N. Florida, but the football fans are out anyway. I am a mediocre football fan, easily blown by the wind. However, I love to get together with people and have fun, so if it’s a tailgate party or house party, I’m game. I love this recipe…  something  familiar but in my opinion, tastier and healthier. The linky is below in case you want to share what you are creating in your kitchen.  Come on… tell me your best recipe. 

Apple Coleslaw

Ingredients:

3/4 cup plain nonfat yogurt
1/2 cup reduced-calorie mayonnaise
2 tbsp Dijon mustard
2 tbsp cider vinegar
1/2 tsp salt
1/4 tsp freshly ground pepper
5 cups shredded cabbage
5 cups shredded red cabbage
2 cups shredded carrot
1/2 cup chopped green onions
1 Granny Smith apple, cored and chopped

Directions:

In a large bowl, combine yogurt, mayonnaise, Dijon mustard, cider vinegar, salt, and pepper, stirring well and set aside. In another bowl combine cabbages, carrots, green onions, and Granny Smith apple; add yogurt mixture, and toss well to mix. Cover and chill at least 2 hours.

Nutrients Per Serving:
70 Calories
9.4 g Total Carbohydrate
2 g Protein
3.0 g Total Fat
0.7 g Saturated Fat
4 mg Cholesterol
2.6 g Fiber
278 mg Sodium