Healthy Diabetic Recipes

Yield: 6 (1/2 cup) servings
From: The Diabetes Snack Munch Nibble Nosh Book

1 cup dry bulgur wheat
1 1/2 cups boiling water
2 Tbsp lemon juice
2 Tbsp olive oil
2 garlic cloves, minced
1 tsp salt, or to taste (optional)
2-3 drops hot pepper sauce (optional)
1/4 cup sliced green onion tops
2 Tbsp fresh mint leaves or 1/2 teaspoon dried mint
1/2 cup coarsely chopped fresh parsley
1 large tomato, diced
1 small cucumber, peeled, seeded, and diced
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Yield: 1 (1 cup) serving
From: The Diabetes Snack Munch Nibble Nosh Book

2 Tbsp fat-free sour cream
1 Tbsp natural peanut butter, at room temperature
1/2 tsp mild curry powder, or to taste
1 cup reduced-sodium chicken broth

In a small bowl, whisk together the sour cream,
peanut butter, and curry powder until smooth.
Gradually whisk in the chicken broth until well combined.
Microwave 1 minute. Pour into a mug.

Nutritional Information Per Serving (1 cup):
138 Calories, 8g Fat, 2mg Cholesterol, 595mg Sodium,
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Yield: 7 (1 cup) servings
From: The Diabetes Snack Munch Nibble Nosh Book

6 cups hot decaffeinated or caffeinated tea
1 cup orange juice
2 Tbsp lemon juice
3/4 cup Splenda, or to taste
1/2 tsp vanilla
1/4 tsp orange extract
1 cinnamon stick
6 whole cloves

Combine all ingredients in a large saucepan.
Bring to a simmer. Simmer for 20 minutes to
allow the spices to permeate the liquid.
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From Eating Well Magazine
Yield: 8 servings
Active Time: 30 minutes
Total Time: 2 hours
Ease of preparation: Moderate

Even if you’re only feeding four, it is a good idea to roast two
chickens at once. It takes the same amount of time and then you
have leftovers to use for sandwiches, soup or salad or Quick Cassoulet.

2 lemons
2 cups packed parsley leaves
1/4 cup fresh thyme leaves
1/4 cup fresh rosemary leaves
3 cloves garlic, peeled
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From Better Homes and Gardens Diabetic Living
Carb Choices: 1.5
These mildly sweet muffins are terrific for breakfast, but you’ll
also love them as a serve-along for chili or stew.

Boiling water
2/3 cup golden raisins or dried currants
1 1/2 cups all-purpose flour
1/2 cup whole wheat flour
1/3 cup toasted wheat germ
1 1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 tsp ground cinnamon
1 egg, beaten
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From www.americanheart.org
It’s fairly easy to lower your blood cholesterol.
Here are some simple daily tips:

* Use up at least as many calories as you take in.
* Be physically active.
* Aim for at least 30 minutes of physical activity on most days
of the week, if not all.
* Eat a variety of nutrient-rich foods.
* Eat a diet rich in vegetables and fruits.
* Choose whole-grain, high-fiber foods.
* Eat fish at least twice a week.
* Eat less of the nutrient-poor foods.
* Limit how much saturated fat, trans fat and cholesterol you eat.
* Choose lean meats and poultry without skin and prepare them without
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From www.lifescript.com and FoodFit
Serves: 8
Preparation time: 10 minutes
Cooking time: 1 hour 10 minutes

2 cups water
2 cups skim milk
1 cup hominy **Note
Salt to taste
Freshly ground black pepper
1 tsp butter
1 Tbsp freshly chopped herbs (chives, parsley, dill or a combination)

1. Bring the water and milk to a boil in the top of a double boiler,
then stir in the hominy and add a dash of salt. Cook on top of the
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Carbs, 4g Fiber

From www.lifescript.com and FoodFitt
Serves: 6
Preparation time: 20 minutes

For the vinaigrette:
1 Tbsp finely chopped shallots
2 Tbsp red wine vinegar
2 Tbsp olive oil
3 Tbsp freshly chopped basil
Salt to taste
Freshly ground black pepper

For the salad:
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From The Sonoma Diet
Toasted walnuts give this spinach salad some extra crunch! Top
this dish with a homemade red wine vinaigrette for a tasty,
tangy kick.

Start to Finish: 30 minutes
Makes: 4 servings

1 cup water
1/2 cup brown or French lentils, rinsed and drained
1/2 cup chopped red bell pepper
1/3 cup chopped green onions
1/4 cup chopped flat-leaf parsley
1/4 cup chopped walnuts, toasted
6 cups torn spinach or mixed salad greens
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Pasta Crusted Fish With Marinara Sauce

vegetable oil spray
1 pound boneless, skinless fish fillets
1 cup finely chopped fresh refrigerated angel-hair pasta
1/4 teaspoon dried dill weed
freshly ground black pepper
1 cup low-fat meatless spaghetti sauce or refrigerated marinara sauce

Preheat oven to 450 degrees. Spray a baking sheet with vegetable oil.
Rinse fish and pat dry. If necessary, cut fish into 4 serving-size pieces. Set
aside.
Place chopped pasta in a glass pie plate or shallow bowl. Press one side of the
fillets into pasta until well coated. Place fillets, pasta side up, in a single
layer on baking sheet. Sprinkle with dill weed and pepper. Spray fillets lightly
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