Healthy Diabetic Recipes

By Megan Murphy

Southern cuisine often features greens, especially turnip
or collard greens. But we’re missing out by not trying
other leafy greens, including kale.

Kale is available throughout the year, but is best during
the winter, after the first frost. The leaves are less
bitter and taste slightly sweet. And they are so nutritious.

Like its cabbage-family relatives, kale is extraordinarily
high in vitamin A and has a healthy dose of vitamin C. In
addition, it’s packed with fiber and phytochemicals.

The phytochemicals in kale are sulfur-containing, and
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If you like the flavor of Boursin cheese but have been
avoiding it because of the calories, try this version.
Use it as a spread on crackers, a dip for veggies, or a
topping for baked potatoes. Yogurt cheese can be used
plain as a replacement for cream cheese on bagels and
English muffins and in uncooked concoctions.

Number of Servings: 6
Serving Size: 1/4 cup

1 1/2 cups yogurt cheese (see preparation step 1)
1 garlic clove squeezed through garlic press
1/2 tsp oregano
1/4 tsp thyme
1/4 tsp basil
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Make this once yourself, and you’ll never turn to the
bottled stuff again. You’ll save fat and sodium, to boot.
The recipe can easily be halved.

Number of Servings: 6
Serving Size: 2 Tbsp

1/2 cup reduced-fat mayonnaise
2 Tbsp finely diced peeled cucumber
1 Tbsp finely diced dill pickles
1 Tbsp minced green onion
1 tsp capers

1. In a small bowl, combine all ingredients.
Refrigerate 10 minutes to allow flavors to blend.
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Number of Servings: 24
Serving Size: 2 Tbsp

1 cup Miracle Whip Light Salad Dressing
16 oz Breakstone’s or Knudsen Free Fat Free Sour Cream
1 Tbsp dill weed
1 Tbsp instant minced onion
1 Tbsp parsley flakes

1. Mix all ingredients.

2. Refrigerate several hours or overnight.

3. Serve with vegetable dippers.

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Number of Servings: 4 Serving Size: 1/4 of recipe

8 oz cream cheese, low-fat
1 tsp vanilla
2 Tbsp reduced-calorie maple syrup

1. Mix ingredients with a fork and serve with sliced
apple or pear.

2. Store remaining dip in refrigerator in sealed
container.

Exchanges Per Serving: 1 Carbohydrate, 1 Very Lean Meat

Nutrition Information
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Most of us have a love-hate relationship with Caesar
dressing - love the flavor, hate the high fat content
and the raw egg. This easy version eliminates all the
negatives, deliciously. It will keep in the refrigerator
up to 2 days, but each day the garlic will become a
little more powerful. If you won’t be using it immediately,
use a half clove of garlic instead.

Number of Servings: 8 Serving Size: 1 Tbsp

1/4 cup cottage cheese
1 clove garlic, minced
2 Tbsp grated Parmesan cheese
2 Tbsp lemon juice
2Tbsp lite mayonnaise
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Rich and creamy for salad greens or vegetable dips.

Number of Servings: 12 Serving Size: 2 Tbsp

1 cup low-fat cottage cheese
2 Tbsp blue cheese,crumbled
3 Tbsp fat-free milk
1 garlic clove squeezed through garlic press

1. Place the cottage cheese, blue cheese, and milk in a
blender or food processor.

2. Push the garlic through a garlic press into the work
bowl. Process for about 20 seconds. (The blue cheese
should still be chunky.)
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Something nutritious for the cracker barrel.

Number of Servings: 50
Serving Size: 3 crackers

1 cup whole-wheat flour
1 cup all-purpose flour
1/2 tsp salt
1 1/2 tsp baking powder
1/4 cup plain low-fat yogurt
3 Tbsp sesame seeds
1 Tbsp reduced-calorie corn oil
3/4 cup ice water

Spray cookie sheet with nonstick cooking spray.
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This recipe is provided by Kraft®.
Number of Servings: 6
Serving Size: 1/2 cup

2 med medium russet potatoes, washed, peeled and cut into pieces
1 cup bite sized cauliflower florets
1/4 cup Kraft Light Done Right Reduced Fat Ranch Dressing

Place potatoes and cauliflower in large saucepan. Add
enough water to completely cover vegetables. Bring to
boil on medium-high heat. Reduce heat to medium-low;
simmer 20 minutes or until vegetables are tender. Drain
vegetable mixture, leaving vegetable mixture in pan.
Add dressing; mash until vegetable mixture is light and
fluffy.
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Prep Time: 5 Minutes
Servings: 4

2 cups acorn squash (cubed)
2 tsp margarine
1 tsp orange rind
1/4 cup orange juice
2 tsp sugar substitute (alternative sweetener like Equal)

Cook squash in small amount of boiling water until crisp-tender
and drain.
Melt margarine in saucepan.
Add orange rind, juice and sugar replacement.
Cook over low heat until sugar is dissolved.
Add squash; cover.
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