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Defeat Diabetes
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Healthy and Tasty Recipes - Good for Diabetics!
January 2007
 
I always think of sweets when I think of Valentine's Day. Here are fantastic recipes for desserts that not only taste great, but are healthy too. Enjoy!
 
 
Chocolate-Covered Strawberries
Source: Sensational Stevia Desserts
By Lisa Jobs
 
Serving Size: 2 Tbsp.• Total Servings: approx. 8 (Makes about 1 cup sauce)

1-cup (8 oz.) chocolate chips (preferably Ghirardelli)
¼ cup 2% milk
3/8 tsp. stevia extract* (see book, page xii for brand variances)
¼ tsp. vanilla extract

In a 2-cup measuring cup, mix chips and milk. Microwave on high for 1 minute. Stir until chips are melted and mixture becomes smooth (you may have to microwave an additional 15 to 20 seconds).

Stir in stevia and vanilla. If small clumps are still present, beat with electric or handheld mixer until completely smooth. Hold the strawberries by the stem and dip them individually in the chocolate sauce and place on wax paper-lined cookie sheet. You can either serve immediately or refrigerate for 1 hour or more and enjoy.  You can also use this sauce as a fondue or delicious covering for other fruit, nuts, pound cake or angel food cake.  Refrigerate leftover sauce and reheat in microwave.

 
 
Nutrition Facts/Serving 
  This Recipe  (2 Tablespoons Chocolate/ Fondue Sauce)  
 
Calories   106    
Fat 7 g
Carbohydrates 14 g
Total Sugars                   12 g             
Protein 1 g
Cholesterol ‹1 g
Sodium  6 mg
Dietary Fiber  1 g

Sugar Comparison
When you compare this fondue/sauce with a leading store-bought chocolate sauce (2 Tbsp.per serving), there are 25g carbs (20g of which are sugar) with the store-bought sauce versus 14g (12g of which are sugar) with this chocolate sauce recipe. In addition, there are other undesirable ingredients in the store-bought sauce: high fructose corn syrup, corn syrup, sugar, monoglycerides and diglycerides, polysorbate 60 (an emulsifier), xanthan gum and potassium
sorbate.
 
Copyright ©2005 Sensational Stevia Desserts by Lisa Jobs
This SSD recipe and excerpt may not be reproduced or copied without the expressed written permission from HLP and the author. 
*This stevia measurement is the minimum to use in the recipe.  Since your sweetness preference and brand used may vary, you may need to increase accordingly.  For your convenience, Sensational Stevia Desserts has a convenient chart with three stevia manufacturers’ measurements. 
 
Double Chocolate Truffles
Source: Sensational Stevia Desserts
By Lisa Jobs

Serving Size: 2 truffles • Total Servings: 15

Lisa’s Note: These truffles involve some work and time, but I’m confident you’ll find that they are worth it once you taste your finished dessert product!

1 Tbsp. 2% milk
1 tsp. stevia extract* (see page xii for brand variances)
½ tsp. vanilla extract
1 (8 oz.) pkg. Neufchâtel cream cheese, softened
4 Tbsp. cocoa powder
6 oz. unsweetened baking chocolate, finely chopped
¼ tsp. stevia extract (see page xii for brand variances)
cocoa powder, carob powder, coconut or chopped nuts in
  small bowls for coating

Stir milk and stevia in a small bowl until stevia dissolves; set aside. Mix cream cheese with electric mixer. Add stevia/milk mixture to cream cheese and mix again. Sift cocoa powder and add to cream cheese mixture. Mix for about five minutes, scraping sides of bowl periodically for thorough mixing. Divide truffle mixture into two small bowls and place in freezer for at least 30 minutes to solidify cheese for easier handling.

Take out first bowl from freezer and form mixture into 1" balls using your fingers.** Lightly coat balls with a dusting of cocoa powder.† Place on cookie sheet lined with waxed paper. Remove second bowl from freezer and repeat process. Once all the mixture is formed into balls, freeze for at least 15 minutes so that truffles become more solid. Take out half of the truffles from freezer. Defrost at room temperature for 1 to 2 minutes only.

While truffles defrost, melt chocolate using a double boiler. Add stevia and mix thoroughly. Partially fill an ice cream scoop with the melted chocolate. Keep scoop in left hand above boiler and drop a truffle in the chocolate with right hand.*** Gently roll truffle in scoop. When covered with a thin layer of chocolate, place truffle on spoon or fork and place against edge of scoop to remove excess.

Upon coating truffle with chocolate, you can either place on waxed paper-lined cookie sheet or immediately dip truffle in cocoa powder, coconut or your favorite chopped nuts.‡ Repeat the coating process with the other half of truffles in freezer. Refrigerate on waxed paper-lined cookie sheet until ready to serve and prior to freezing. You can freeze for about one month in a plastic container. Before serving, simply defrost at room temperature for about 5 to 10 minutes. These will melt in your mouth!

*This stevia measurement is the minimum to use in the recipe.  Since your sweetness preference and brand used may vary, you may need to increase accordingly.  For your convenience, Sensational Stevia Desserts has a convenient chart with three stevia manufacturers’ measurements.

**If you’re like me and dislike the idea of getting sticky cream cheese on the palms of your hands and under your nails, you can purchase disposable “nursing” gloves that work great for this recipe.  They’re very tight to the skin so that you almost forget you have them on. Just make sure that you don’t buy the rubber or latex cleaning gloves that have powder on the surface. The powder can get into the truffles and the gloves are often too loose for effective truffle rolling.

†This cocoa powder dusting is a must for dark chocolate lovers. It adds a more robust, rich Belgian chocolate flavor and consistency to the truffle coating. However, if you prefer a milk chocolate flavor, omit the powder and simply coat with the melted chocolate.

***If you’re left-handed, keep scoop in right hand above boiler and drop the truffle in the chocolate
with your left hand.

‡My favorite nuts are macadamias, pistachios, hazelnuts, pecans and walnuts.

 
Sugar Comparison
Nutrition Facts/Serving 
  This Recipe    
Traditional "Sugar"
Recipe
Calories   103 445 Over 4 times more!       
Fat 10 g 33 g Over 3 times more!
Carbohydrates 4 g 39 g Almost 10 times more!
Total Sugars                   ‹1 g             34 g 34 times more!
Protein 4 g 7 g
Cholesterol 12 mg 38 mg Over 3 times more!
Sodium  65 mg 8 mg
Dietary Fiber  2 g 5 g

The nutrition facts of a traditional chocolate truffle recipe differ so much from the stevia version. The stevia truffles are better for your health, taste phenomenal and are easy to prepare… all these advantages without the guilt of truffles with sugar. The main ingredients in the traditional truffles are sugar, chocolate, heavy cream and butter.
Copyright ©2005 Sensational Stevia Desserts by Lisa Jobs
This SSD recipe and excerpt may not be reproduced or copied without the expressed written permission from HLP and the author. 
 
Bread Pudding with Carmelized Pears
Source: Diabetes Comfort Food
by Johanna Burkhard

Serves: 8
 
6 slices whole wheat sandwich bread
2 cups hot low-fat milk
2 tbsp butter, softened
4 pears, peeled, cored and sliced
4 eggs
½ tsp freshly grated nutmeg
2/3 cup granulated sugar, divided
1/3 cup raisins
2 tsp vanilla
¼ cup sliced blanched almonds

Preheat oven to 350ºF. Spray 8-cup baking dish. Trim crusts from bread; butter one side of each bread slice. Cut into 4 triangles each; layer in prepared baking dish, overlapping triangles.
 
In a large bowl,  whisk together eggs, 1/3 eggs, 1/3 cup of the sugar and vanilla. Whisk in hot milk in a stream, stirring constantly, Pour over bread.
 
In a large nonstick skillet over medium heat, cook the remaining sugar and 2 tbsp water, stirring occasionally, until mixture turns a deep caramel color. Immediately add pears and nutmeg (be careful of spatters). Cook, stirring often, for 5 minutes or until pears are tender and sauce is smooth. Stir in raisins; spoon evenly over bread slices. Sprinkle almonds over top.
 
Place baking dish in shallow roasting pan; add enough boiling water to reach halfway up sides of dish. Bake for 40 to 45 minutes or until custard is set in center. Remove from water bath; place on rack to cool.
 
Nutrition per Serving
Exchanges
Carb Choices
Calories
247
½ starch
     n/a
Fat, total
7 g
1 other carbohydrate
 
Fat, saturated
3 g
1½ medium-fat meat
 
Carbohydrates
41 g
1 fruit
 
Protein
8 g
1 fat
 
Cholesterol
103 mg
 
 
Dietary Fiber
3 g
 
 
Sodium
       150 mg
 
Fried Pineapple
Source: America's Complete Diabetes Cookbook
Edited by Katherine E. Younker, MBA, RD, Certified Diabetes Educator
 
Serves: 4
 
1 ripe pineapple
2 tbsp sultana raisins
2 tbsp sugar
1 oz bittersweet chocolate, shaved
2 tbsp unsalted butter
4 sprigs fresh mint

With a sharp knife cut off top half of pineapple, reserving it for another use. Remove rind from the bottom (sweeter) half and slice pineapple into 4 rounds, each ½ inch thick. Spread sugar on a plate and dredge the pineapple slices in the sugar.
 
In a large frying pan melt butter over high heat until foaming. Add the dredged pineapple slices and fry for 2 minutes. Flip the slices and spread raisins around them; fry for another 2 to 3 minutes until pineapple has browned and rains are swollen. Remove from heat and transfer one pineapple slice to each of 4 dessert plates, flipping them so the more attractively browned side faces upward. Spoon some raisins onto each plate and top with a bit of the sauce from the pan. Garnish with chocolate shavings and mint. Serve immediately.
 
Nutrition per Serving
Exchanges
Carb Choices
Calories
212
1½ fruit
     n/a
Fat, total
10 g
2 fat
 
Fat, saturated
6 g
½ other carbohydrate
 
Carbohydrates
34 g
 
 
Protein
2 g
 
 
Cholesterol
16 mg
 
 
Dietary Fiber
3 g
 
 
Sodium
       4 mg
 
Vanilla Dolce Soufflé
Source: 1,001 Delicious Desserts for People with Diabetes
by Sue Spitler with Linda Eugene, R.D., C.D.E., , and Linda R. Yoakam, R.D., M.S.
 
Serves: 6
 
1 tbsp rum or 1 tsp rum extract 1/3 cup granulated sugar
¼ cup finely chopped mixed candied fruit 2 tbsp flour
1 vanilla bean (about 4 in. long) 6 egg whites
1 cup fat-free milk Pinch salt
3 egg yolks 2 tbsp powdered sugar, divided
 
Note: For the purest vanilla flavor, use a whole vanilla bean as the recipe. directs. The pod can be buried in a jar of sugar to make vanilla sugar for baking, sprinkling over fruit, or sweetening beverages. Two teaspoons vanilla can be substituted for the vanilla bean: add it after cooking the egg yolk mixture. 
 
Grease a 1½ quart soufflé dish; sprinkle lightly with sugar. Refrigerate dish.
 
Sprinkle rum over candied fruit; let stand 5 minutes. Split vanilla bean lengthwise; scrape seeds into milk in small saucepan. Heat over low heat until simmering.
 
Beat egg yolks and granulated sugar in small bowl until thick and lemon colored, about 5 minutes; stir in flour. Whisk half the warm milk into egg mixture; whixk misture into saucepan. Whisk over medium heat until boiling and thickened. Stir in candied fruit mixture.
 
Beat egg whites and salt in large bowl until soft peaks form. Add 1 tbsp. powdered sugar, and continue beating to stiff peaks. Fold in egg yolk mixture. Spoon into prepared dish.
 
Bake at 400ºF 20 minutes or until soufflé is golden brown. Sprinkle with 1 tbsp. powdered sugar, and serve. immediately.
 
Variations: Ginger-Orange Soufflé - Make recipe as above, omitting candied fruit, rum, and vanilla bean. Simmer milk with 2 tbsp. chopped fresh ginger; strain before adding to yolks. Stir ¼ cup chopped crystallized ginger and 1 tbsp. grated orange rind into cooked egg yolk mixture (see above).
 
Rum Raisin Soufflé - Make recipe as above as above, omitting vanilla, substituting ½ cup chopped golden raisins for the candied fruit, increasing rum to ¼ cup or 1 to 2 tsp. rum extract and adding 1/8 tsp. ground nutmeg.
 
Nutrition per Serving
Exchanges
Carb Choices
Calories
153
 ½ meat
          n/a
Fat, total
2.7 g
 ½ fat
 
Fat, saturated
     0.8 g
           
 
Carbohydrates
24.2 g
 
 
Protein
6.6 g
 
 
Cholesterol
107.2 mg
 
 
Dietary Fiber
n/a
 
 
Sodium
80 mg
 
New York-Style Cheesecake
Source: 1,001 Delicious Desserts for People with Diabetes
by Sue Spitler with Linda Eugene, R.D., C.D.E., , and Linda R. Yoakam, R.D., M.S.
 
Serves: 12  
 
Graham Cracker Crumb Crust (see below)
2 eggs
3 pkgs. (8 oz. each) fat-free cream
2 tbsp cornstarch
   cheese, softened
1 tsp vanilla
¾ cup sugar
1 cup reduced-fat sour cream
 Make Graham Cracker Crumb Crust, pressing mixture evenly on bottom and ½ inch up sides of 9-inch springform pan.
 
Beat cream cheese and sugar in large bowl until light and fluffy; beat in eggs, cornstarch and vanilla. Add sour cream, mixing well.
 
Pour mixture into crust. Bake at 325ºF until cheesecake is set but still slightly soft in the center, 45 to 50 minutes. Turn oven off, cool cheesecake in oven with door ajar 3 hours. Refrigerate 8 hours or overnight.
 
Variation: Latte Cheesecake - Make cheesecake as above, adding 1/3 cup espresso or double-strength coffee, 2 egg yolks and 1/8 tsp. ground nutmeg. Spread top of chilled cheesecake with 2 cups light whipped topping; sprinkle lightly with cinnamon and chocolate shavings. 
 
Nutrition per Serving Exchanges Carb Choices
Calories 244  2 bread            n/a
Fat, total 8.5 g  1½ fat
Fat, saturated      3.1 g             
Carbohydrates 30.6 g  
Protein 11.4 g
Cholesterol 46.5 mg
Dietary Fiber n/a
Sodium 417 mg
 
Graham Cracker Crumb Crust
Source: 1,001 Delicious Desserts for People with Diabetes
by Sue Spitler with Linda Eugene, R.D., C.D.E., , and Linda R. Yoakam, R.D., M.S.
 
Serves: 8 (one 8- or 9-inch crust)
 
1¼ cups graham cracker crumbs
2 tbsp sugar
3 tbsp ,argarome. melted
1-2 tbsp honey
 
Combine graham cracker crumbs, sugar and margarine in 8-or 9-inch pie pan; add enough honey for mixture to stick together. Pat mixture evenly on bottom and sides of pan.
 
Bake at 350ºF 8 to 10 minutes or until edge of crust is lightly browned. Cool on wire rack.  
 
Nutrition per Serving Exchanges Carb Choices
Calories 144  1 bread            n/a
Fat, total 7.8 g  1½ fat
Fat, saturated      1.6 g             
Carbohydrates 18 g  
Protein 1.3 g
Cholesterol 0.0 mg
Dietary Fiber n/a
Sodium 125 mg
 
 
 
 
 
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