Healthy Diabetic Recipes

2 tbsps. mirin or dry white wine
1 tbsp. cornstarch
2 tbsps. black bean sauce, or to taste
2 garlic cloves, minced
3 slices fresh ginger, minced
1 tbsp. canola oil
1 cup vegetable broth
2 tbsps. light soy sauce
1 1/2 lb. asparagus, trimmed and cut into 2-inch pieces
3 green onions, green and white parts, chopped
1 tbsp. slivered almonds or chopped cashews
red pepper flakes, to taste

In a small bowl, mix mirin or wine with cornstarch until smooth; set aside. In
another small bowl, mix black bean sauce with garlic and ginger; set aside. Heat
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1 large potato, finely sliced
corn oil for drizzling and frying
1 onion, chopped
1 clove garlic, chopped
1 tsp. tomato paste
1 cup fish or vegetable stock
pinch saffron threads
2 dried hot chilies
2 lbs. fresh cod fillet, halved
salt and cayenne pepper

Preheat oven to 425 degrees. Place potato slices in a baking dish and drizzle
with oil. Bake in oven for 10 minutes.
Meanwhile, fry onion and garlic in a skillet with a little oil, add tomato
paste, stock, saffron, chilies and bring to a boil. Season to taste and set
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From: Ladies’ Home Journal
Makes 2 dozen
Prep: 45 minutes
Cook: 22 minutes

2 cups all-purpose flour
1 Tbsp sugar
1 tsp salt
6 Tbsp cold butter or margarine, cut-up
3 Tbsp vegetable shortening
3 to 4 Tbsp cold water
1 1/2 tsp distilled white vinegar
1 Tbsp olive oil
1/2 cup finely chopped onion
2 tsp minced garlic
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From Shereen Jegtvig, Your Guide to Nutrition

I am a 63 yr old female. I take no medications. I do vitamins..I
recently purchased some whole ground flax seed meal. How much of
this should someone of my description take daily??. I hear it is
good to lower cholesterol plus a lot of other benefits. My sister
has crones disease and her doctor suggested she do 6 tablespoons
daily… to maintain good health..how much is really adequate??..
thanks for your time..Pat

A. Six tablespoons would equal about 90 grams of flax seeds and
the usual suggested amount is 2 tablespoons per day to help maintain
health. Two tablespoons of flax seeds each day would give most
people enough omega 3 essential fatty acids, however it is perfectly
safe to use larger amounts. People may use much larger amounts when
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From Laura Dolson, Your Guide to Low Carb Diets

My daughter considers these brownies a miracle because they so
nutritious at the same time as being delicious. I don’t mind if
she eats more than usual. They are exactly the texture of
"regular" brownies, with none of the glycemic effect. You do
need erythritol (though xylitol would probably work, it’s sweeter).
If you like a more bittersweet brownie, cut down on the artificial
sweetener (but not the erythritol).

1/4 lb butter (1 stick)
2 cup erythritol
1 Tbsp vanilla
4 eggs (room temp is best)
1/2 cup cocoa
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From Laura Dolson, Your Guide to Low Carb Diets

A great high fiber, crunchy, nutritious, and tasty snack. Good
with dips, spreads, or plain.

1 cup flax seed meal
1/3 cup Parmesan cheese, grated
1 and 1/2 tsp garlic powder
1/2 tsp salt
1/2 cup water

Heat oven to 400 F.

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From Laura Dolson, Your Guide to Low Carb Diets

These muffins are meant to taste like doughnuts and I think they do
a good job. There’s even a version with buttermilk. This is one of
the few recipes for which I use the powdered Splenda (for the topping).
You don’t end up using much per muffin, but you need enough to dip.
Save the rest for cinnamon toast made with flax meal bread.

1 cup flax meal
1 cup almond meal
1 Tbsp baking powder
1/4 tsp salt
1 and 1/4 tsp nutmeg
1 tsp cinammon
Artifiical sweetener - 1 cup equivalent - zero carb (such as liquid)
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6g
Fiber

From Laura Dolson, Your Guide to Low Carb Diets

Chelsie Kenyon, About’s Guide to Mexican Food, brings us this
special low-carb muffin, which is high in both nutrition and
flavor, with lots of fiber too! Chelsie says, "These makes a
great breakfast, or even a dessert." She also assures me that
the three tablespoons of cinnamon is not a typo and adds, "Did
you know cinnamon is great for diabetics and low-carbers
because it stablizes blood sugar?"

1 cup whole fresh cranberries
1 1/4 cup flax seed meal (can easily grind your own)
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From Laura Dolson, Your Guide to Low Carb Diets
Nutrition, Health Benefits of Flax Seed

It may be tiny, but it’s mighty: The flax seed carries one of the
biggest nutrient payloads on the planet. And while it’s not
technically a grain, it has a similar vitamin and mineral profile to
grains, while the amount of fiber, antioxidants, and Omega-3 fatty
acids in flax leaves grains in the dust. Additionally, flax seed is
very low in carbohydrates, making it ideal for people who limit their
intake of starches and sugars. And its combination of healthy fat and
high fiber content make it a great food for weight loss and
maintenance - many dieters have found that flax seed has been a key to
keeping them feeling satisfied.

Flax Seed Nutrition
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This is verrrrrry high in fiber!!
Take care,
Gloria

Flax Meal Pizza Crust - 7g Effective Carbs, 52g Fiber

From Laura Dolson, Your Guide to Low Carb Diets

This is a variation of my flax meal focaccia bread. It makes a pizza
that is about 12 inches in diameter, although you can spread it thinner
and larger if you want.

1 and 1/2 cups flax seed meal
2 tsp baking powder
1 tsp salt
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