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Defeat Diabetes
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150 153rd Ave,
Suite 300

Madeira Beach, FL 33708
  

Healthy and Tasty Recipes - Good for Diabetics!

June 2008

The weather is warm, so here are six recipes of cool salads. And yes, they are healthy, tasty, and NEW!!!
 


Apple Yogurt Coleslaw

Source: Dairy Council of California

Green apples and green cabbage - old fashioned, low-fat coleslaw with a yogurty, gourmet twist!


Ingredients

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


Preparation

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

Nutrient Information

Calories
95
Total Fat
2 g
Saturated Fat
0 g
Polyunsaturated Fat
1 g
Carbohydrates
17 g
Protein
3 g
Vitamin A
2959 IU
Vitamin C
25 mg
Calcium
88 mg
Sodium
239 mg
Iron
0 mg
Fiber
3 g
 

Asparagus Salad with Carrots and Shiitake Mushrooms

SourceMeals Matter 

With a chinese-inspired dressing, this colorful dish is great as an appetizer or as a side dish.


Ingredients

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


Preparation

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.


Cook's Notes

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.


Nutrient Information

Calories
121
Total Fat
3 g
Saturated Fat
0 g
Polyunsaturated Fat
1 g
Carbohydrates
18 g
Protein
6 g
Vitamin A
4002 IU
Vitamin C
11 mg
Calcium
11 mg
Sodium
321 mg
Iron
1 mg
Fiber
11 g
 

California Summer Salad

Source:  Meals Matter
California Strawberry Commission

 

Ingredients

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


Preparation

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.


Cook's Notes

Recipe and Photo provided courtesy of the California Strawberry Commission. Copyright 2004, California Strawberry Commission. All rights reserved.


Nutrient Information

Calories
237
Total Fat
4 g
Saturated Fat
< 1 g
Carbohydrates
34 g
Protein
8 g
Vitamin A
464 RE
Vitamin C
97.5 mg
Calcium
160 mg
Sodium
110 mg
Fiber
5.5 g
 

Cucumber and Tomato Tangy Yogurt Salad

Source:   Meals Matter
 
This a very refreshing salad that has a lot of taste and texture. The yogurt dressing makes it low-fat and very healthy!


Ingredients

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


Preparation

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.


Cook's Notes

Add any additional veggies you think would be tasty.


Nutrient Information

Calories
119
Total Fat
2 g
Polyunsaturated Fat
1.5 g
Carbohydrates
20 g
Protein
8 g
Vitamin A
1250 IU
Vitamin C
35 mg
Calcium
169 mg
Sodium
61 mg
Fiber
4 g
 

Spicy Corn Salad with Chilies and Cilantro

Source:  Meals Matter

Ingredients
1 tbs
Olive oil
4
Ears corn, shaved
1
To 2 jalapeno chilies, seeded and diced
 
Salt
2 tsp
Champagne vinegar
4 tsp
Fresh lime juice
 
Cayenne pepper
1
Scallion, white and green parts thinly sliced
2 tbs
Chopped Cilantro, fresh
1 cup
Cherry tomatoes cut in half

Preparation
Heat olive oil in a wide skillet; add the corn, jalapenos, and 1/4 tsp salt. Saute over medium heat for 7-8 minutes, until the corn is tender. Transfer to a bowl and toss the warm corn with the vinegar, lime juice, 1/4 tsp salt, and a few pinches of cayenne. When the corn is cool, add the sliced scallion and cilantro. Season to taste wtih salt. Toss in cherry tomatoes just before serving.

Cook's Notes
For a spicier salad, add more cayenne or another chili. A great way to make use of summer corn.

Nutrient Information
Calories
150
Total Fat
2.7g
Saturated Fat
0.4g
Polyunsaturated Fat
0.7g
Carbohydrates
29.2g
Protein
3.2g
Sodium
14.7mg
Fiber
2.9g

Three Bean Salad

Source:  Meals Matter
 
Great for summer picnics and cookouts. Keeps well, and serves a lot of people.


Ingredients

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


Preparation

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.


Nutrient Information

Calories
230
Total Fat
9 g
Carbohydrates
35 g
Protein
4.5 g
Calcium
54 mg
Sodium
326 mg
Fiber
6 g
 
 
 
 
 
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150 153rd Ave, Suite 300
Madeira Beach, FL 33708

 

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