These spicy waffles make a great fall or winter breakfast.
Number of Servings: 6 Serving Size: 1/2 waffle
1 cup whole-wheat pastry flour
1 1/2 tsp baking powder
1 tsp cinnamon
1/2 tsp nutmeg
2 eggs, beaten
2Tbsp brown sugar
1/2 cup pumpkin puree
1/4 cup pear, finely sliced
nonstick cooking spray, as needed
1. Mix together the flour, baking powder, cinnamon, and nutmeg.
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Usually found in tropical gardens, ginger root - which is actually
an underground stem, or rhizome - sprouts large pink and orange
flowers that look as if they’ve been carved out of wax. Although
they are a much more common sight in home gardens, carrots (a
member of the parsley family) aren’t given to such showy blooms.
Nevertheless, carrots pack a nutritional punch as impressive as
any ginger blossom. Put the two roots together and you’ve got
one of the most delicious flavor combinations I know of. Buy
smooth ginger pieces (wrinkled ones are old and dry) and peel
the skin away. Ginger is a wonderful digestive aid that
strengthens the lining of the upper gastrointestinal tract,
protecting against ulcers and parasites. The carotenes from
carrots fortify the immune system and help maintain healthy
skin and hair. When buying carrots, avoid those with cracks
and be sure to remove carrot greenery, as it leaches moisture
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Yield: 1/8 of recipe
Source: "The Eating Well Diabetes Cookbook"
2 tsp extra-virgin olive oil
1/4 cup finely chopped onion
1 (3-inch) cinnamon stick
3/4 tsp cumin seeds
1/4 tsp ground cardamom
1/4 tsp salt, or to taste
1 cup brown basmati or long-grain brown rice
2-3/4 cups reduced-sodium chicken broth or vegetable broth
2 Tbsp hulled pumpkin seeds
1 cup fresh corn kernels, or frozen
Heat oil in a large saucepan over medium-high heat. Add
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Yield: 4 sandwiches
Source: "The Eating Well Diabetes Cookbook"
1 (12-oz) jar roasted red peppers, rinsed
1 clove garlic, minced
1 Tbsp red-wine vinegar
1 tsp extra-virgin olive oil
Pinch of salt
Freshly ground pepper to taste
1 (16 to 20 inch) baguette, preferably whole-wheat
3 Tbsp olive paste
4 oz creamy goat cheese
1-1/2 cups arugula leaves
Combine peppers, garlic, vinegar and oil in a small
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Number of Servings: 6
Serving Size: 1/6 of recipe
4 cups boiling water
1 cup cornmeal
1/2 tsp salt
2 Tbsp fresh or freeze-dried chives
nonfat cooking spray
3 cups sliced, cooked chicken
Dash pepper to taste
15 oz canned, no-salt-added tomato sauce
10 oz packaged, frozen corn, thawed
1 Tbsp sugar
1 Tbsp olive oil
1 Tbsp chopped fresh cilantro
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Number of Servings: 8
Serving Size: 1 cup
4 lb collard greens
3 cups low-fat, low-sodium chicken broth
2 chopped onion
3 garlic cloves, crushed
1 tsp crushed red pepper flakes
1 tsp pepper
1. Wash and cut the collard greens and place them in a large
stockpot. Add the remaining ingredients and enough water to cover.
2. Cook until tender, stirring occasionally, about 3 1/2 hours.
The flavors will blend even more if you let the greens sit for
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Preparation time: 5 minutes
Number of Servings: 6
Serving Size: 1 Popsicle
1 1/2 cups white grape juice
1 1/2 cups red grape juice
2 Tbsp lemon juice
1. Mix all ingredients.
2. Pour into Popsicle molds. Insert wooden or plastic Popsicle
sticks.
3. Freeze until firm.
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No need for sticky brown sugar and high-fat butter — let the
natural,
sweet taste of the carrots shine through.
Number of Servings: 6
Serving Size: 1/2 cup
3 cups baby carrots (about 1 1/2 bags)
1 Tbsp lemon juice
1 Tbsp low-calorie margarine
3 Tbsp apple juice concentrate
2/3 cup low-fat, low-sodium chicken broth
1 tsp cinnamon
2 tsp cornstarch or arrowroot powder
1 tsp water
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Bifes de Cebolada
Both Portuguese and Spanish cooks have always used olive oil
extensively in their cooking. There’s very little in this recipe,
which helps cut down the fat, so use top-quality, extra-virgin
olive oil. Its flavor makes a difference.
Number of Servings: 6
Serving Size: 1/6 of recipe
1 lb beef strip loin
2 tsp extra-virgin olive oil
3 onion, thinly sliced
2 garlic cloves, minced
1 lb tomatoes, peeled, seeded, and chopped
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Brrr! Some days just call for hot chocolate. Although this recipe
makes one serving, you can easily double or triple it when friends
come by. Use the best quality unsweetened cocoa powder that you can
find. For extra flavor, crush a small peppermint hard candy in the
hot cocoa and stir to blend.
Number of Servings: 1
Serving Size: 1 cup
1 cup fat-free milk, heated
2 Tbsp powdered sugar
2 tsp unsweetened cocoa powder
1/8 tsp pure vanilla extract
1. In a small saucepan, heat the milk over medium heat, stirring
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