This site complies with the HONcode standard for trustworthy health information:
verify here.

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!

November 2006

You make the main course. We supply the recipes for terrific appetizers, scrumptious sides, and delicious desserts. These recipes are from 6 different cookbooks and authors - 2 are brand new To Defeat Diabetes Foundation. Welcome aboard!

Roasted Garlic and Three-Cheese Spread

Mini Quiches

Roasted Pearl Onions with Cranberries

Sweet Potato, Apple and Raisin Casserole

Caramel Flan

Carob Brownies

Roasted Garlic and Three-Cheese Spread

Source: 1,001 Delicious Recipes for People with Diabetes

Edited by Linda Eugene, R.D., C.D.E., Sue Spitler, and Linda R. Yoakam, R.D., M.S.

Serves: 12 (2 generous tablespoons each)

1 small head garlic	1/8 tsp white pepper
Olive oil cooking spray	2-4 T fat-free milk
1 package (8 oz. fat-free cream	Minced parsley or dried tomato bits,
cheese, softened	as garnish
1½-2 oz. goat cheese	Vegetable relishes and assorted
¼ cup grated fat-free	crackers, as dippers
Parmesan cheese

Cut off top of garlic head to expose cloves. Spray garlic lightly with cooking spray and wrap in aluminum foil; bake at 400ºF until very tender, 35 to 40 minutes. Cool; gently press cloves to remove. Mash cloves with fork. Mix cheeses, garlic, and white pepper in medium bowl, adding enough milk to make desired spreading consistency. Refrigerate 2 to 3 hours for flavors to lend. Spoon mixture into serving bowl; sprinkle with parsley or dried tomato its. Serve with vegetable relishes and crackers (not included in nutritional data).

Note: For best flavor, make this dip a day in advance.

Nutrition per Serving		Exchanges	Carb Choices
Calories	43	½ meat	n/a
Fat, total	1.3 g	½ fat
Fat, saturated	0.9 g
Carbohydrates	2.5 g
Protein	4.7 g
Cholesterol	3.8 mg
Dietary Fiber	n/a g
Sodium	142 mg

Mini Quiches

Source: Supermarket Gourmet

by Jyl Steinback, America's Healthiest Mom

Serves: 12

12 slices low fat bread	1 cup egg substitute with vegetables
1 cup frozen chopped onion, thawed	1 T prepared mustard
¾ cup shredded nonfat cheddar cheese	Pepper to taste
1 cup skim milk

Preheat oven to 375ºF Spray a 12 cup muffin pan with cooking spray. Trim crust from bread and press one slice into each muffin cup. Divide onion and cheese evenly among bread-lined muffin cups, dividing evenly, and bake 20 to 25 minutes, until toothpick inserted in center comes out clean.

Nutrition per Serving		Exchanges	Carb Choices
Calories	112	1 meat	1
Fat	1.2 g	1 starch
Carbohydrates	17 g
Protein	7 g
Cholesterol	<1 mg
Dietary Fiber	1 g
Sodium	282 mg

Roasted Pearl Onions with Cranberries

Source: Diabetes Comfort Food

by Johanna Burkhard

Serves: 6

1 packages or pint baskets	1 tsp brown sugar
(10.oz. each) pearl onions	1 tsp finely chopped fresh rosemary leaves
½ cup fresh cranberries	1 T butter, cut into bits
¼ cup ruby Port wine	Freshly ground black pepper

In a large saucepan of boiling salted water, blanch onions for 2 minutes. Drain; run under cold water. Remove stem ends and skins. Place in a large, shallow baking dish large enough to hold onions in a single layer. Add cranberries, port, brown sugar and rosemary. Dot with butter and season with pepper. Roast in preheated 375ºF oven, stirring occasklnally, for about 35 minutes or until onions are tender and sauce is reduced and slightly thickened. Serve warm or at room temperature.

Nutrition per Serving		Exchanges	Carb Choices
Calories	105	½ other carbohydrate	n/a
Fat, total	3 g	2 vegetable
Fat, saturated	2 g	½ fat
Carbohydrates	18 g
Protein	2 g
Cholesterol	8 mg
Dietary Fiber	2 g
Sodium	35 mg

Sweet Potato, Apple and Raisin Casserole

Source: America's Complete Diabetes Cookbook

Edited by Katherine E. Younker, MBA, RD, Certified Diabetes Educator

Serves: 6

1 lb. sweet potatoes, peeled and cubed	2 T margarine, melted
¾ tsp ground ginger	¼ cup raisins
¼ cup honey or maple syrup	2 T chopped walnuts
¾ tsp ground cinnamon	¾ cup cubed peeled sweet apples

Steam or microwave sweet potatoes just until slightly underdone. Drain and place in baking dish. In a small bowl, combine ginger, honey, cinnamon, margarine, raisins, walnuts and apples; mix well. Pour over sweet potatoes and bake, uncovered, for 20 minutes or until tender.

Nutrition per Serving		Exchanges	Carb Choices
Calories	216	1 starch	n/a
Fat, total	6 g	2 vegetable
Fat, saturated	1 g	1 other carbohydrate
Carbohydrates	42 g	1 fat
Protein	2 g
Cholesterol	0 mg
Dietary Fiber	3 g
Sodium	60 mg

Caramel Flan

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

2/3 cup sugar, divided

4 cups fat-free milk

5 eggs lightly beaten

2 tsp vanilla

Heat 1/3 cup sugar in small skillet over medium-high heat until sugar melts and turns golden, stirring occasionally (watch carefully as the sugar can burn easily!) Quickly pour syrup into bottom of 2-quart soufflé dish or casserole and tilt bottom to spread caramel. Set aside to cool. Heat milk and remaining 1/3 cup sugar until steaming and just beginning to bubble at edges. Whick into eggs; add vanilla. Strain into soufflé over caramel. Place soufflé dish in roasting pan on middle oven rack. Cover soufflé dish with lid or aluminum foil. Pour 2 inches hot water into roasting pan. Bake at 350ºF one hour or until sharp knife inserted halfway between center and edge of custard comes out clean. Remove soufflé dish from roasting pan and cool on wire rack. Refrigerate 8 hours or overnight.

To unmold, loosen edge of custard with sharp knife. Place rimmed serving dish over soufflé dish and invert.

Variation: Pumpkin Flan - Make flan as above, reducing milk to 2 cups, and mixing 1 cup canned pumpkin puree and 1 teaspoon cinnamon into milk mixture.

Nutrition per Serving		Exchanges	Carb Choices
Calories	146	½ meat	n/a
Fat, total	3.4 g	½ fat
Fat, saturated	1.1 g	1 fruit
Carbohydrates	20.7 g	½ milk
Protein	8.1 g
Cholesterol	135 mg
Dietary Fiber	n/a
Sodium	103 mg

Carob Brownies

Source: Sensational Stevia Desserts
By Lisa Jobs

Serving Size: 1 brownie • Total Servings: 12

2/3 cup unbleached flour
¼ cup unsweetened carob powder
½ tsp. baking powder
¼ tsp. sea salt

8 Tbsp. (1 stick) unsalted butter, softened	½ cup 1% milk
2 large eggs	½ cup unsweetened carob chips
1 tsp. vanilla extract	1 large egg white
2 tsp. stevia extract (There are brand	1/3 cup chopped walnuts
variances - may need up to 2 ½ tsp.
depending on brand used)

Preheat oven to 350°F. Sift flour, carob powder, baking powder and salt; set aside. Cut butter in small pieces, place in microwave-safe bowl and melt in microwave for about 30 seconds. With an electric mixer, beat whole eggs and vanilla in a bowl. Add butter and stevia and mix again.

Scrape bowl periodically at bottom and sides to assure thorough mixing. Heat milk in microwave for about 1 minute and add to butter mixture. Place chips in a microwave-safe bowl and melt for about 30 to 40 seconds in microwave, mix thoroughly, and add to egg mixture. Beat egg white to a soft peak and add to egg mixture. Then add sifted ingredients to butter/egg mixture and mix until smooth.* Spread in a greased 8" square pan. Add chopped walnuts on top pressing slightly into the dough. Bake for about 15 minutes or until toothpick comes out clean.

Options:
1. Replace walnuts with 1/3 cup raisins or even chocolate chips. Or, frost with chocolate icing (see pages 9-10).
2. Omit vanilla extract and replace with ¼ tsp. peppermint extract.

*Lisa’s Note: The butter/egg mixture will not cream as it does in traditional sugar recipes, rather the butter will be separate from the eggs. However, it will incorporate when dry ingredients are added.

These brownies are darker, more cake-like and richer than traditional chocolate brownies, but have all the health benefits of carob and none of the guilt from sugar or caffeine.

You can purchase unsweetened carob chips from natural foods grocers or health food stores. Whole Foods Market currently carries Sunspire Unsweetened Carob Chips. They are all natural with no sugar added. You can also call for more information (510-686-0116).

I wanted to offer carob as an alternative to chocolate for a brownie recipe in an effort to expand your traditional options. Also, carob has valuable health benefits and some people may want to avoid chocolate due to caffeine and cholesterol content.

Carob, also called St. John’s bread, algarroba, locust bean and locust pod is a good source of potassium, is slightly sweet and is fairly low in calories. The commercial “fake cocoa” is made from the pods of carob trees (the locust) growing along the Mediterranean Sea. You can purchase carob in different forms. I use the carob powder and unsweetened carob chips in this book.

Please try this low-fat, low-sodium, high-fiber and calcium-rich alternative to chocolate! You may actually love it! Some people can’t even tell the difference between carob and chocolate. It’s really very good and certainly worth trying! I was even surprised when my sons chose the carob brownie over the chocolate one in a side-by-side “blind” taste-test!

Nutrition/Serving This Recipe		Traditional Chocolate Brownie Recipe
Calories	163	321
Fat	12 g	18 g
Carbohydrates	12 g	40 g
Protein	4 g	4 g
Cholesterol	57 mg	81 mg
Dietary Fiber	2 g	2 g
Sodium	106 mg	97 mg
Total Sugars	5 g	28 g