Healthy Diabetic Recipes

From: The South Dakota Diabetes Control Program cookbook,
Healthy Diabetes Recipes and More

1 lb fresh or frozen red snapper
2 Tbsp lime juice
1/2 tsp paprika
1/4 tsp salt
1/4 tsp ground ginger
1/4 tsp black pepper

Rinse fish and pat dry with paper towels. Cut fish into 4 servings.
Brush lime juice on top of fish. In a small bowl combine paprika,
salt, ginger and black pepper; rub onto fish. Arrange fish in a
baking pan. Bake uncovered in a 450 degree oven for 10 to 15 minutes
or until fish flakes easily when tested with a fork.
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From Dr. Weil
This easy, exotic Greek treat makes a fine appetizer, but it can also
be enjoyed as a side dish with lunch or dinner. The raisins and mint
give the rice a sweet and aromatic taste, and the simplicity of chive
"ribbons" wrapped around the grape leaves dresses them up a bit. For
hors d’oeuvres, use 36 leaves and 1 1/2 tablespoons of filling for
each leaf.

Serves 12

~~~FILLING~~~
2 cups vegetable stock or purified water
1 cup brown rice
1 tsp salt
1/3 cup grated radish
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From Dr. Weil
2 servings

This is an easy soup based on canned soybeans and canned or bottled
artichoke hearts. Excellent varieties of organic canned soybeans are
now available at health food stores. These soybeans are generally low
in sodium and the slightly gelatinous broth in the can can be added
right in with your soups and stews. You can, of course, substitute
chicken stock for the vegetable stock in this soup if you prefer the
flavor of chicken stock-based soups.

1 14 oz can or bottle of artichoke hearts
1 15 oz can of organic, cooked soybeans
1 garlic clove
1 tsp grated ginger root
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A delicious fruit cup inspired by the spinning amusement park ride.

Number of Servings: 1
Serving Size: 1 serving

1/2 medium apple, cored
1/2 tsp lemon juice
1 juice-packed pineapple ring
1/4 cup berries or diced fruit
1 sprig fresh mint (optional)

1. With a teaspoon or small knife, carefully dig out some of the apple
flesh so that the half apple forms a cup. Rub the lemon juice over the
apple surface.

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From Better Homes & Gardens Diabetic Living Daily Magazine
Prep: 25 minutes
Cool: 30 minutes
Bake: 8 minutes + 6 minutes
Carb Choices: 1
Plump fresh berries perched atop a light citrus-cream cheese
filling make a showy finale.

1 recipe Single-Crust Pastry (below)
1/2 of an 8-oz pkg reduced-fat cream cheese (Neufchactel), softened
2 Tbsp reduced-sugar orange marmalade
1/2 of an 8-oz container frozen light whipped dessert topping, thawed
3 cups assorted fresh berries (such as sliced strawberries, blueberries,
raspberries, and/or blackberries)

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2 tbsps. red miso
3 tbsps. toasted sesame tahini or soy nut butter
1 tbsp. water or stock
squirt of fresh lemon juice optional
1/4 tsp. ground ginger or 1/2 tsp. fresh ginger
juice from grated ginger root
1 clove garlic, pressed
1 tbsp. slivered scallion greens or chives

In a small bowl, combine all ingredients.
Spread on artisan bread, such as sweet potato bread, and serve with soup. Keeps,
covered, in the refrigerator 1 to 2 weeks.
Makes 6 servings.
Calories 50, Fat 3 g, Cholesterol 0 mg, Sodium 240 mg, Carbohydrate 4 g, Fiber
less than 1 g, Sugars 1 g, Protein 2 g.
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From The Sonoma Diet

Produce of a Different Color

The colors of certain fruits and vegetables can tell you a lot about
the types of vitamins and nutrients they contain. Here’s a guide that
covers the fruit-and-veggie spectrum:

Purple/Blue: Containing high levels of phytochemicals like anthocyanins
and phenols, plus antioxidants, blue and purple fruits and vegetables
are thought to possess antiaging benefits. In addition to keeping you
looking young, they can help you feel younger by aiding in memory
function, reducing the risk of some cancers, and promoting urinary
tract health. Blueberries, grapes — two of the Ten Sonoma Power Foods
plums, purple asparagus, eggplant, and purple peppers can all help you
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Submitted by Rachel to eDiets.com
Marinate chicken in Italian-style dressing and grill with veggies.
Serves 4 servings
Prep time: 10 minutes
Cook time: 10 minutes
Total time: 20 minutes

4 skinless, boneless chicken breast halves
1 cup fat free Italian-style dressing
1 green bell pepper
1 red bell pepper
1 zucchini

1. Place washed chicken breasts in large sealable bag. Add 1 cup
fat-free Italian dressing and close. Let marinate for 5 to 10 minutes.
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From Eating Well Magazine
Yield: 4 servings
Active Time: 20 minutes
Total Time: 30 minutes
Ease of preparation: Easy

You might be tempted to save beef filet for special occasions, but
this low-fat cut is actually perfect weekday fare: it cooks up fast,
stays juicy and carries other flavors perfectly. The kebabs are a
wonderful mix of lemon, herbs and fresh vegetables.

1 lemon, zested and juiced
2 Tbsp extra-virgin olive oil
1 Tbsp dried oregano
1/2 tsp salt
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From Fiona Haynes, Your Guide to Low Fat Cooking at about.com

Yes, you can enjoy enjoy salmon as part of a low-fat diet. Keep
portions small and accompany it with low-fat side dishes.

4 4 oz pieces wild salmon fillet
1 Tbsp cumin
1 Tbsp chili powder
1 tsp paprika
Juice of 1 lemon
Freshly ground black pepper

Preheat oven to 425 degrees. Place salmon fillets skin side down on
a cookie sheet sprayed with nonstick cooking spray. Combine spices.
Sprinkle then pat gently on to salmon fillets. Squeeze with lemon juice.
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