Healthy Diabetic Recipes

3 cups diced peeled turnips
2 cups water
1 teaspoon sugar
2 tablespoons low-fat margarine
3 tablespoons all-purpose flour
3/4 teaspoon salt, optional
1 1/2 cups skim milk
1/4 cup crushed cornflakes
2 tlbs grated cheddar or parmesan cheese, optional
chopped fresh parsley, optional

Place the turnips, water and sugar in a saucepan; simmer
for 5 to 8 minutes or until tender. Drain and set aside. In
another saucepan, melt butter; stir in flour and salt if
desired. Gradually add milk; bring to a boil. Cook and stir
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Servings: 8

Ingredients
1-1/2 pound small turnips, peeled and quartered
1 ripe bartlett pear, about 6 ounces, peeled, cored and chopped
4 cloves garlic, roasted and peeled
1 tablespoon margarine
2 tablespoons skim milk
1/4 teaspoon salt
Freshly ground pepper to taste

Directions

1. Steam turnips over boiling water until fork tender, about
15 minutes.
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Makes 4 servings

8 sun-dried tomato halves (not packed in oil), chopped
3 tablespoons yellow cornmeal
2 garlic cloves, pressed
1/3 cup boiling water
15 ounces lean ground beef (10% or less fat)
1/2 cup minced onion
1/2 cup drained canned mild green chilies, chopped
1 medium jalapeno pepper, seeded and minced
1/4 cup egg substitute
2 tablespoons minced fresh cilantro or 1/2 teaspoon dried
oregano leaves
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
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Prep Time: 5 Minutes
Servings: 6

Salad:
4 medium tomatoes, sliced
2 Tbsp chopped fresh basil or 2 tsp dried, crumbled

Dressing:
2 Tbsp balsamic vinegar
1 Tbsp olive oil
1/2 tsp sugar
1/4 tsp pepper

Remaining Ingredients:
2 Tbsp shredded fat-free mozzarella cheese
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Yield: 8 servings
Source: "Mr. Food Every Day’s a Holiday Diabetic Cookbook"

1 lb ground turkey breast
1/2 cups Italian-flavored bread crumbs
1/2 cup grated Parmesan cheese
1/2 of a medium-sized green bell pepper, finely chopped
1/2 of a medium-sized onion, finely chopped
1 jar (28 oz) light spaghetti sauce, divided
2 eggs
2 tsp garlic powder
1 tsp dried oregano
1/2 tsp black pepper
1/4 cup olive oil

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Prep Time: 15 Minutes
Servings: 12

**You can find commercial fruit sweeteners, ordinarily a combination
of concentrated peach & pear juices and unsweetened pineapple syrup,
in health food stores, gourmet food stores and large grocery outlets.
It tastes 1 1/2 to 2 times sweeter than refined sugar. You can also
make your own fruit sweetener. For example, if a recipe calls for
1/2 cup fruit sweetener, you can substitute 1/4 cup concentrated
apple juice + 1/4 cup granulated fructose.

Pastry for a one-crust pie
2 (1 lb) cans red tart cherries (packed in water)
1/2 cup fruit sweetener** (1/4 cup frozen apple juice concentrate
plus 1/4 cup granulated fructose)
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Yield: 16 servings
Source: "Forbidden Foods Diabetic Cooking" by Maggie Powers

1 lb dried navy beans
1 large onion, chopped
2 tsp salt
1 tomato, chopped
1/3 cup firmly packed dark brown sugar
3 Tbsp molasses
2 Tbsp cider vinegar
1 Tbsp ketchup
1 Tbsp ground ginger
1 tsp dry mustard
1/4 tsp ground white pepper

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Prep Time: 10 Minutes
Servings: 6

Vinaigrette:
1 large seedless orange, peeled and sectioned
3 Tbsp red wine vinegar
3 Tbsp fat free mayonnaise
1 tsp fresh thyme or 1/4 tsp dried thyme leaves
2 tsp extra-virgin olive oil

Salad:
1 package (9 oz) frozen artichoke hearts, thawed
12 raw shrimp (12 oz)
1 cup orange juice

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Submitted by Verona to eDiets.com

Baked cod with a parmesan cheese, cornmeal, and italian seasoned
crumb topping.

Serves 4 servings
Prep time: 15 minutes
Cook time: 10 minutes
Total time: 25 minutes

1/4 cup fine dry bread crumbs
2 Tbsp grated Parmesan cheese
1 Tbsp cornmeal
1 tsp olive oil
1/2 tsp Italian seasoning
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From Dr. Weil
8 Servings

This salad dressing is nothing like your basic vinaigrette
formula - but you’ll soon want to use it nearly every day.
The classic vinaigrette is made with 3 parts oil to 1 part
vinegar. As you can see, this version has no oil in it at
all, making it extremely low in calories. But don’t worry -
it’s very high in flavor. Once you’ve tried this I’m sure
it’ll become your basic everyday staple for salad. And you
can never eat too much salad!

1/4 cup apple juice
1/4 cup cider vinegar
2 Tbsp chopped onion
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