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Rewarding for you and us Defeat Diabetes Foundation Defeat Diabetes
Foundation 150 153rd Ave, Suite 300 Madeira Beach, FL 33708 |
Healthy and Tasty Recipes - Good for Diabetics!
The weather is warm, so here are six recipes of cool salads. And yes, they are healthy, tasty, and NEW!!!
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| 8 cups | Thinly sliced green cabbage (about 1 3/4 pounds) |
| 4 cups | Chopped unpeeled Granny Smith apple (about 2 medium) |
| 1 cup | Coarsley shredded carrot |
| 1/3 cup | Reduced-calorie mayonnaise |
| 1 | (8-ounce) carton plain low-fat yogurt |
| 1 tablespoon | Sugar |
| 2 tablespoons | Lemon juice |
| 1 teaspoon | Celery seeds |
| 1/2 teaspoon | Salt |
| 1/4 teaspoon | Pepper |
Combine first 3 ingredients in a large bowl; toss well and set aside.
Combine next 7 ingredients in a bowl; stir well. Pour over cabbage mixture; toss gently. Cover and chill 8 hours. Serve with a slotted spoon. Yield: 16 (1/2 cup) servings or 8 one cup servings
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Calories |
95 |
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Total Fat |
2 g |
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Saturated Fat |
0 g |
|
Polyunsaturated Fat |
1 g |
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Carbohydrates |
17 g |
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Protein |
3 g |
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Vitamin A |
2959 IU |
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Vitamin C |
25 mg |
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Calcium |
88 mg |
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Sodium |
239 mg |
|
Iron |
0 mg |
|
Fiber |
3 g |
Source: Meals Matter
With a chinese-inspired dressing, this colorful dish is great as an appetizer or as a side dish.
| 8 | Large dried shiitake mushrooms |
| Salt | |
| 3/4 lb. | Asparagus spears, peeled if over 1/4 inch thick |
| 2 | Or 3 long, slim carrots (about 1/2 pound), peeled |
| 2 tsp. | Soy sauce |
| 2 tsp. | Hoisin sauce, or more to taste |
| 2 tsp. | Rice vinegar, or more to taste |
| 2 to 5 tsp. | Vegetable oil |
| Freshly ground pepper | |
| Few drops of hot sauce. optional | |
| 1 to 2 tbsp. | Chopped green part of green onions, optional |
| 1/2 tsp. | Asian sesame oil |
Place the mushrooms in a bowl. Cover them with hot water and let them soak until soft, about 30 minutes. Remove the mushrooms, rinse them and cut off the tough stems. Slice the mushroom caps.
Meanwhile, bring a saucepan of salted water to a boil. Cut the asparagus on the bias in 3 or 4 pieces, discarding the tough white bases (about 1/2 inch from the end). Cut the carrots in diagonal pieces about the same length as the asparagus pieces.
Add the asparagus to the boiling salted water; it should be covered generously. Boil until the pieces are barely tender, about 2 to 3 minutes; to check, lift a few on a slotted spoon and pierce them with a knife tip. Drain the asparagus, reserving the liquid. Rinse the asparagus with cold running water and drain well.
Combine the asparagus cooking liquid, carrots, mushrooms, and a pinch of salt in the saucepan. Bring to a boil. Cover and simmer until the carrots are just tender, about 5 minutes. Drain well. (This liquid can make a tasty stock!)
For the dressing, whisk the soy sauce, 2 tsp. of hoisin sauce, and 2 tsp. of vinegar in a small bowl until combined. Whisk in 2 tsp. of vegetable oil and a little salt, pepper, and hot sauce.
Heat 2 to 3 tsp. of vegetable oil in a skillet over medium heat. Add the mushrooms, asparagus, and carrots and a pinch of salt and pepper. Cook until hot, about 30 seconds. Add the dressing and heat for a few seconds, shaking the pan. Turn off the heat, add the green onion and sesame oil and toss to combine. Taste and adjust the amounts of salt, pepper, hoisin sauce and vinegar.
You can also serve dish cold as a side salad. To serve cold, toss the dressing with the carrots and mushrooms. Just before serving, add the asparagus, green onions, and sesame oil.
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Calories |
121 |
|
Total Fat |
3 g |
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Saturated Fat |
0 g |
|
Polyunsaturated Fat |
1 g |
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Carbohydrates |
18 g |
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Protein |
6 g |
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Vitamin A |
4002 IU |
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Vitamin C |
11 mg |
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Calcium |
11 mg |
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Sodium |
321 mg |
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Iron |
1 mg |
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Fiber |
11 g |
| 1 | Container (8 oz) nonfat plain yogurt |
| 2 tablespoons | Thawed orange juice concentrate |
| 2 tablespoons | Chopped fresh basil or 2 teaspoons dried basil leaves |
| 1 tablespoon | Honey |
| 1 | Small head iceburg lettuce cut into 8 wedges |
| 8 | Fresh apricots, halved and pits removed |
| 1 pint | Basket of fresh strawberries |
| 1 | Cantaloupe, seeded, sliced and rind removed |
| 1/4 cup | Shelled and chopped natural pistachios |
To make dressing, in a bowl whisk yogurt, orange juice concentrate, basil and honey. To assemble salad, on individual serving plates (or on a platter) arrange remaining ingredients, dividing equally. Serve dressing on the side.
Recipe and Photo provided courtesy of the California Strawberry Commission. Copyright 2004, California Strawberry Commission. All rights reserved.
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Calories |
237 |
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Total Fat |
4 g |
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Saturated Fat |
< 1 g |
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Carbohydrates |
34 g |
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Protein |
8 g |
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Vitamin A |
464 RE |
|
Vitamin C |
97.5 mg |
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Calcium |
160 mg |
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Sodium |
110 mg |
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Fiber |
5.5 g |
| 2 | Large vine-ripe tomatoes |
| 1 | Large cucumber |
| 1 | Green onion |
| 3 tsp | Sunflower seeds |
| 2 tbl | Rice vinegar |
| 3/4 cup | Plain nonfat yogurt |
| Salt/pepper for flavor |
1. Slice vegetables to preferred size.
2. Place vegetables in large bowl and toss in the sunflower seeds.
3. Mix together vinegar and yogurt. Pour over salad.
4. Add salt/pepper to taste.
Add any additional veggies you think would be tasty.
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Calories |
119 |
|
Total Fat |
2 g |
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Polyunsaturated Fat |
1.5 g |
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Carbohydrates |
20 g |
|
Protein |
8 g |
|
Vitamin A |
1250 IU |
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Vitamin C |
35 mg |
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Calcium |
169 mg |
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Sodium |
61 mg |
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Fiber |
4 g |
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1 tbs |
Olive oil |
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4 |
Ears corn, shaved |
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1 |
To 2 jalapeno chilies, seeded and diced |
|
|
Salt |
|
2 tsp |
Champagne vinegar |
|
4 tsp |
Fresh lime juice |
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Cayenne pepper |
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1 |
Scallion, white and green parts thinly sliced |
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2 tbs |
Chopped Cilantro, fresh |
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1 cup |
Cherry tomatoes cut in half |
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Calories |
150 |
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Total Fat |
2.7g |
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Saturated Fat |
0.4g |
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Polyunsaturated Fat |
0.7g |
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Carbohydrates |
29.2g |
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Protein |
3.2g |
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Sodium |
14.7mg |
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Fiber |
2.9g |
| 1 (15 oz) can | Green beans |
| 1 pound | Wax beans |
| 1 (15 oz) can | Kidney beans, drained and rinsed |
| 1 | Onion, sliced into thin rings |
| 3/4 cup | White sugar |
| 2/3 | Cuup distilled white vinegar |
| 1/3 cup | Vegetable oil |
| 1/2 teaspoon | Ground black pepper |
| 1/2 teaspoon | Celery seed |
Mix together green beans, wax beans, kidney beans, onion, sugar, vinegar, vegetable oil, salt, pepper, & celery seed. Let set in refrigerator for at least 12 hours.
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Calories |
230 |
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Total Fat |
9 g |
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Carbohydrates |
35 g |
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Protein |
4.5 g |
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Calcium |
54 mg |
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Sodium |
326 mg |
|
Fiber |
6 g |

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