Healthy Diabetic Recipes

2 Tbsp coarse-chopped walnuts or pine nuts
2 garlic cloves, peeled
3 Tbsp extra-virgin olive oil
4 cups basil leaves
1/2 cup grated fresh Parmesan cheese
1/4 tsp salt

You will need a food processor or strong blender. With the motor running, drop
the pine nuts and garlic through the feed chute.
Process until finely minced. Add the olive oil and pulse three times. Add basil,
Parmesan cheese, and salt to the processor bowl. Process until finely minced,
scraping down sides.
Refrigerate leftovers and use within 1 week.

Makes 3/4 cup
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From Eating Well Magazine
NUTRITION PROFILE:
Low Calorie | High Fiber | Low Sat Fat | High Calcium | Heart Healthy
A well-stocked pantry is a good starting point for making a hearty
homemade soup like this one just add some fresh vegetables, bread
and cheese and you’ve got dinner (and tomorrow’s lunch).
Makes 8 servings, 1 cup each
Active Time: 30 minutes
Total Time: 40 minutes
Ease of Preparation: Easy

2 19-oz or 15 1/2-oz cans cannellini beans, rinsed, divided
3 Tbsp extra-virgin olive oil, divided
1 medium onion, halved and sliced
4 cups shredded Savoy cabbage (1/2 medium head)
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From Eating Well Magazine
NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Cholesterol | Healthy Weight
The bright assorted colors of rainbow chard are especially lovely
in this spicy, cheesy dish. Make a double batch and enjoy it as a
quesadilla filling, as we did often in the Test Kitchen for lunch.
Makes 6 servings, about 2/3 cup each
Active Time: 25 minutes
Total Time: 25 minutes
Ease of Preparation: Easy

2 tsp canola oil
1 small onion, halved and thinly sliced
1 lb chard, stems and leaves separated, chopped (see Note)
1 medium tomato, chopped
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From American Institute for Cancer Research AICR

Doing the Most with Cauliflower
The combination of cauliflower, potatoes and red peppers is a
delicious treat. It’s a little like scalloped potatoes, but
has a powerful nutrition boost from the cauliflower’s sulforaphane
(thanks to its membership in the cruciferous vegetable family
that includes broccoli), and vitamin C from the sweet red pepper.
The potatoes add potassium—and all the vegetables provide fiber.

Cauliflower-Potato Bake

Olive oil cooking spray
2 cups cauliflower florets
1 medium Russet potato
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From the South Beach Diet Cookbook: A Taste of the Tropics
Tropical fruits give this high-fiber, vitamin-packed salad a
sweet-tart punch of flavor and color.
Prep Time: 25 minutes
No Cooking

1 lb med cooked shrimp, peeled and deveined
1 can (14-19 oz) black beans, rinsed and drained
1 jicama, peeled and julienned (about 1 1/2 cup)

1 ripe papaya, peeled, halved, seeded, and chopped
2 kiwifruit, peeled and sliced
1/2 med red onion, thinly sliced
1/2 cup chopped cilantro leaves
1/4 cup extra virgin olive oil
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From the South Beach Diet Cookbook: A Taste of the Tropics
This light, fresh-tasting dish is brimming with heart-healthy omega-3
fatty acids and vitamin C.
Prep Time: 20 minutes (plus 30 minutes for marinating)
Cooking Time: 10 minutes

1 can (8 oz) pineapple chunks in juice
2 Tbsp reduced-sodium soy sauce
1 tsp sesame oil
2 tsp finely chopped peeled fresh ginger

1/4 tsp crushed red-pepper flakes
1 clove garlic, minced
1 lb tuna steaks, 3/4"-1" thick
1 navel orange, peeled and cut into 8 pieces
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From the South Beach Diet Cookbook: A Taste of the Tropics
Mango, garlic, ginger, and hot spices combine to create an
explosive flavor payoff–without added fat or sodium.
Prep Time: 20 minutes
Cooking Time: 30 minutes

2 jalapeño chile peppers, halved and seeded (wear plastic
gloves when handling)
1/2 med onion, halved
2 cloves garlic, minced
1 slice (1/4" thick) peeled fresh ginger
1 Tbsp extra virgin olive oil
1 Tbsp white wine vinegar

1 tsp jerk seasoning
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From www.diabetesselfmanagement.com
Preparation time: 10 minutes
Cooking time: 1 1/2 hours

3/4 cup uncooked fusilli macaroni (small twist macaroni)
3/4 cup dried shiitake mushrooms, chopped or
crumbled (approximately 1/2 oz)
1/2 cup dry lentils
3 Tbsp grated Parmesan cheese (not refrigerated Parmesan cheese)
2 Tbsp dried minced onion
1/8 tsp garlic powder
2 Tbsp sodium-free chicken bouillon granules
2 tsp dried parsley
1 tsp crushed dried oregano

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From the South Beach Diet Cookbook: A Taste of the Tropics
Vitamin C in red peppers boosts the body’s ability to absorb and
use the iron in beef.
Prep Time: 15 minutes
No Cooking

1/3 cup reduced-sodium soy sauce
2 Tbsp extra virgin olive oil
1 Tbsp dry sherry
Sugar substitute equal to 2 tsp sugar
1 tsp ground ginger
1 sm clove garlic, minced

1 lb cooked London broil, trimmed of all visible fat and cut
into thin slices (about 1/8" thick)
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From www.diabetesselfmanagement.com
Preparation time: 20 minutes
Yield: 8 cups

6 cups water
1 Tbsp low-sodium, fat-free beef bouillon powder
1/2 cup pearled barley
Vegetable cooking spray
2 cloves garlic, minced
1 cup sliced leek
1 cup sliced fresh carrot
1 cup sliced celery
2 cups sliced fresh mushrooms
1 tsp herbes de Provence
1/2 tsp black pepper
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