From Better Homes and Gardens Diabetic Living
Prep Time: 2 h 10 mins
Cook Time: 22 mins
Total Time: 2 h 32 mins
3/8 cup flaxseeds
2 1/4 cup flour, all-purpose
1 cup flour, rye
1 pkg active dry yeast
1 1/2 cup water
2 Tbsp olive oil
1 Tbsp honey
1 1/4 tsp salt
1. Heat a large skillet over medium-low heat. Add the 1/3 cup
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From The Mayo Clinic
Dietitian’s tip:
This old-fashioned potpie has just a top crust, made with
cornmeal and a hint of honey. The easy filling can be made
a day ahead. Then mix the batter while the oven heats, and
the pie is ready to assemble.
High fiber = at least 5 g of fiber per serving
Healthy carb = whole fruits & vegetables, at least
50% whole grains and no more than 1 tsp of sugar per serving
Serves: 8
10 baby carrots
1 cup pearl onions
1/3 lb fresh white mushrooms
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From www.lifescript.com and FoodFit
Serves: 4
Preparation time: 5 minutes
Cooking time: 30 minutes
1 Tbsp olive oil
1 onion, chopped
2 cloves garlic, minced
2 cups diced, canned tomatoes, drained
1 Tbsp capers
4 halibut fillets, about 4 to 6 oz each
Salt to taste
Freshly ground black pepper
1. Preheat the oven to 350 degrees F.
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From The American Institute for Cancer Research AICR
Turkey Remixed
If your objective is to eat a meal with healthy proportions –
lots of vari-colored vegetables, whole grains, and just a little
less meat — this "one-pot meal" makes it real easy. The nutty
flavor of the barley flatters the sweetness of the squash,
onions, and peppers. And the recipe calls for just enough
turkey to add heft and to use up your leftovers.
Barley, Turkey and Butternut Squash Casserole
Cooking spray
2 small butternut squash
2 tsp olive oil
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From Eating Well Magazine
Why put the cheese on top of the burger when half of it just melts
off? Instead, form the burger around the cheese so you can char
the meat and safeguard the more delicate flavors. Use any mixture
of hard or semihard cheeses —Emmentaler and Gouda or Asiago and
Parmigiano-Reggiano all pair well.
Yield: 4 servings
Active Time: 20 minutes
Total Time: 35 minutes
Ease of preparation: Easy
1/4 cup shredded Cheddar cheese
1/4 cup shredded Gruyere cheese
1 lb 90%-lean ground beef
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Serves: 4
From: 1,001 Recipes For People with Diabetes by Surrey Books
Butter-flavored vegetable cooking spray
1/3 cup finely chopped onion
2 cloves garlic, minced
1/3 cup fat-free sour cream
2 Tbsp Dijon-style mustard
2-3 tsp lemon juice
Salt and white pepper, to taste
1-1/2 lb beets, cooked, peeled, cubed or sliced, warm
Minced parsley, as garnish
Spray small saucepan with cooking spray; heat over
medium heat until hot. Saute onion and garlic until
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From The Sonoma Diet
Do you bristle at the thought of brussels sprouts? Do they bring
back "finish all your vegetables" memories from your childhood? If so,
it’s time you gave this vitamin-packed veggie another chance.
Brussels sprouts are part of the broccoli and cabbage genus known
as Brassica. They’re essentially small heads of cabbage that pack
a serious nutritional punch. A one-cup serving of brussels sprouts
brims with vitamins A, C, and K, and is a good source of fiber
(which helps promote colon health), potassium, and vitamin B6.
Brussels sprouts can help prevent cancer by boosting the detoxifying
enzymes that help clear cancer-causing cells from the body. They
also help promote the body’s natural production of collagen, which
aids in keeping skin healthy. Brussels sprouts are particularly
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Yield: 4 servings
From: Magic Menus for People with Diabetes
1/2 cup chopped green pepper
1/4 cup chopped onion
1 Tbsp minced garlic
2 Tbsp water
1 can green chilis, chopped
2 Roma tomatoes, chopped, seeds removed
2 tsp chopped pimiento
6 egg whites
Pinch of saffron
1/2 cup low-fat cottage cheese (1%)
In nonstick skillet, saute green pepper, onion,
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From: How to Cook for People with Diabetes
Yield: 4 Servings
1 lb fresh spinach (or collard greens or kale)
1 Tbsp peanut oil
1/2 large onion, coarsely chopped
1 large tomato, chopped into small pieces
1/2 small lemon, sliced thin
Fresh ground pepper to taste
2 Tbsp curry powder, or to taste
1. Wash the spinach thoroughly. Cook in a saucepan over low heat
about 5 minutes; do not add water. (There is usually enough water
already clinging to the leaves to steam the greens.) Collard greens
or kale may take 7 - 10 minutes.
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From: Light and Easy Diabetes Cuisine
Yield: 6 servings
1 rutabaga (about 1 lb), or 1 lb turnips
1 medium-size orange sweet potato
1/4 tsp red (cayenne) pepper
1/2 tsp freshly grated nutmeg
1/4 cup non-fat dry milk powder
3 Tbsp chopped fresh parsley
1. Peel and dice rutabaga and sweet potato; place in a saucepan.
Cover with water and bring to a boil. Cover and simmer 30 minutes,
until tender. Drain, reserving a little of the water. Place
vegetables in a blender or food processor fitted with the metal
blade and process to a puree. Add cayenne, nutmeg and dry milk;
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