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Defeat Diabetes Foundation

Defeat Diabetes
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Healthy and Tasty Recipes - Good for Diabetics!

October 2007

Great recipes taking advantage of the freshest fruits and vegetables of the season.

Check out The E-Lerts™ Newsletter Recipes Archives.

Easy Vegetable Focaccia

Cauliflower Herb Soup

Apple Chicken Stir-Fry

Sweet Potatoes w/ Maple Syrup

Zucchini with Walnuts
Kiwifruit Cobbler

Easy Vegetable Focaccia

Source: Fruits & Veggies—More Matters™ recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Preparation time: 15 minutes or less

Serves: 4

Cups of Fruits and Vegetables per Serving: 1

Ingredients:

10-inch prebaked pizza crust*
2 medium cloves garlic
2 Tbsp. olive oil
1 Tbsp. each fresh or dried oregano and basil
½ tsp. ground black pepper
16 oz. frozen oriental style vegetables (usually contains green beans, broccoli, onions, mushrooms, and red pepper)
½ cup finely chopped tomato
3 Tbsp. grated Parmesan cheese

Preheat oven to 400º F. Place rack on medium high position. Remove pizza crust from packaging and place on round pizza pan or baking sheet. Warm pizza crust in oven for 3 minutes and then remove and hold.

Combine garlic, olive oil, herbs, and black pepper in food processor or blender and chop until fine. Stop processor if needed, scrape sides, and then continue until mixture is somewhat smooth.

Spread mixture over entire surface of warm crust. Sprinkle lavishly with frozen vegetables and chopped tomato. Finish with grated Parmesan cheese sprinkled evenly over the top. Place in oven for about 6 to 9 minutes, until very hot.

Remove and cut into 8 even wedges and serve piping hot. May be cut into squares and served as an hors d’oeuvre as well.

*Chef's Note: Although prebaked seasoned pizza crusts are available in most grocery stores, check to see if local bakeries or pizzerias sell them. These are usually very fresh, freeze well, and are baked with far less fat and calories.

Each serving provides: An excellent source of vitamins A and C, and a good source of fiber.

Credit: Recipe was developed for Produce for Better Health Foundation (PBH) by Chef Carmen I. Jones, CCP. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Nutritional Information per Serving
Calories: 308	Carbohydrates: 44g
Total Fat: 10.4g	Cholesterol: 3mg
Saturated Fat: 1.6g	Dietary Fiber: 4g
% of Calories from Fat: 28%	Sodium: 554mg
Protein: 11g

Cauliflower Herb Soup

Source: Fruits & Veggies—More Matters™ recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Preparation time: 30 minutes or less
Serves: 6
Cups of Fruits and Vegetables per Serving: 1

Ingredients:

1 lb. cauliflower, washed, trimmed, and cut into florets
4 medium potatoes, peeled and cubed
1 large onion, chopped
3 cups low-sodium chicken broth
2 cups low-fat (2%) milk
½ tsp. black pepper
½ tsp. hot pepper sauce
1 to 1 ½ Tbsp. balsamic vinegar (see Chef\'s Note)
2 tsp. fresh rosemary leaves, chopped or, if dried, crushed
2 tsp. thyme, dried or fresh
½ cup diced smoked cooked ham, optional*
salt and pepper, to taste, optional*
1 ½ cups toasted croutons, optional*
1 ½ Tbsp. salted butter, garnish
1 Tbsp. chopped chives, garnish

Place cauliflower in a large deep saucepan, cover with water, and bring to full boil over MEDIUM heat. Reduce heat and cook, covered, until barely tender. Drain immediately. Add potatoes, onion, chicken broth, milk, ground pepper, and hot pepper sauce and return mixture to simmer. Cook for about 20 to 25 minutes, until all vegetables are fully cooked.

Remove from heat and cool briefly. Using a blender, carefully place 1 ½ cups hot soup mixture into container and blender on LOW at first and the HIGH speed until all is smooth. Pour in another container. Proceed with remaining soup as directed.

Reheat soup, 1 tablespoon balsamic vinegar, rosemary, thyme and ham, if desired. Bring to simmer and cook for about 15 minutes. Adjust seasonings to taste with additional vinegar and optional salt and pepper.

To serve, place ¼ cup (optional) croutons in bottom of soup bowl or large mug. Ladle in hot soup and garnish with 1 teaspoon butter and chopped chives.

*Chef's Note: When seasoning savory foods, it is important to achieve a correct salt-acid basis. Salt is usually perceived at the front of the mouth, acids usually in the back. When a food needs something extra in flavor, usually the first seasoning used should be an acid like lemon or lime juice, vinegars, or other fruit juices. Only then, add small amounts of salt. Stir well after each ingredient is added and then taste. And remember, do not forget the pepper and hot pepper sauces; they add wonderful components of flavor.

*Optional ingredients are not included in dietary analysis.

Each serving provides: An excellent source of vitamin C, potassium and fiber, and a good source of folate, calcium and magnesium.

Nutritional Information per Serving
Calories: 222	Carbohydrates: 37g
Total Fat: 5g	Cholesterol: 17mg
Saturated Fat: 3.1g	Dietary Fiber: 6g
% of Calories from Fat: 20%	Sodium: 167mg
Protein: 9g

Apple Chicken Stir-Fry

Source: Fruits & Veggies—More Matters™ recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Preparation time: 15 Minutes

Serves: 4
Cups of Fruits and Vegetables per Serving: 1

Ingredients:

1 pound cubed boneless, skinless, chicken breast
½ cup onion, vertically sliced
1 ¾ cups (3-4 medium) carrots, thinly sliced
1 ½ teaspoon vegetable oil
1 teaspoon dried basil, crushed
1 cup fresh or frozen Chinese pea pods
1 tablespoon water
1 medium baking apple, cored and thinly sliced
1 tablespoon oil
2 cups cooked brown rice

Stir-fry cubed chicken breast in 1 tablespoon vegetable oil in non-stick skillet until lightly browned and cooked. Remove from skillet. Stir-fry onion, carrots and basil in oil in same skillet until carrots are tender. Stir in pea pods and water; stir-fry 2 minutes. Remove from heat; stir in apple. Add to chicken, serve hot over cooked rice.

Nutritional Information per Serving

Calories: 330

Carbohydrates: 30g

Total Fat: 7.7g

Cholesterol: 66mg

Saturated Fat: 1.1g

Dietary Fiber: 5g

% of Calories from Fat: 21%

Sodium: 1117mg

Protein: 29g

Sweet Potatoes w/ Maple Syrup

Source: Fruits & Veggies—More Matters™ recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Preparation time: 45 minutes or less
Serves: 4
Cups of Fruits and Vegetables per Serving: 1

Ingredients:

5 medium sweet potatoes
2 Tbsp. maple syrup
½ tsp. salt
black pepper, to taste
½ tsp. ground cardamom (or ground nutmeg)
1 Tbsp. salted butter

Preheat oven to 375° F and place oven rack in middle position. Scrub sweet potatoes well, place on baking sheet and bake for 35 to 45 minutes until very soft to the squeeze. Baking time will differ depending on freshness and size of the sweet potatoes. Remove potatoes from oven; cool briefly to handling temperature. Cut both ends off each potato and carefully peel each potato. Place in a deep bowl and mash with potato masher, large fork, or back of a large spoon. Season with maple syrup, salt, black pepper, and ground cardamom or nutmeg, mixing well. If necessary, reheat briefly in microwave. Scoop into serving bowl and top with butter.

Smooth and richly flavored from roasting, these sweet potatoes are delicious served with pork, poultry, or veal.

Each serving provides: An excellent source of vitamin A, vitamin C and calcium, and a good source of folate and fiber

Nutritional Information per Serving

Calories: 228

Carbohydrates: 47g

Total Fat: 3g

Cholesterol: 8mg

Saturated Fat: 1.9g

Dietary Fiber: 5g

% of Calories from Fat: 12%

Sodium: 368mg

Protein: 3g

Zucchini with Walnuts

Source: Fruits & Veggies—More Matters™ recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Preparation time: 20 minutes or less

Serves: 4
Cups of Fruits and Vegetables per Serving: 1 ½

Ingredients:

4 medium zucchini, washed and stems removed
½ Tbsp. olive oil
1 tsp. walnut oil, optional*
2 tsp. coarsely chopped walnuts
1 tsp. dried thyme leaves, crushed, or 2 tsp. fresh thyme leaves
1 lemon, grated peel and juice
black pepper, to taste
½ tsp. salt

Cut zucchini in quarters lengthwise and then into ¾-inch chunks. Heat oil(s) in a 10-inch skillet over MEDIUM-HIGH heat. Add zucchini and sauté, stirring constantly and gently. When zucchini is almost tender, add walnut pieces and thyme, and continue to cook for about 45 to 60 seconds. Zucchini should still be bright green in color. Season with lemon juice, grated lemon peel, pepper, and salt. Serve hot.

*Chef's Notes: Walnut oil is available in specialty food shops and select grocery stores. It will turn rancid quickly, so please store between uses in an airtight container in the refrigerator.

*Optional ingredients are not included in dietary analysis.

Each serving provides: An excellent source of vitamin C and fiber, and a good source of folate and potassium.

Nutritional Information per Serving
Calories: 59	Carbohydrates: 8g
Total Fat: 3g	Cholesterol: 0mg
Saturated Fat: 0.4g	Dietary Fiber: 3g
% of Calories from Fat: 32%	Sodium: 311mg
Protein: 3g

Kiwifruit Cobbler

Source: Fruits & Veggies—More Matters™ recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Preparation time: 30 minutes plus baking time
Serves: 6
Cups of Fruits and Vegetables per Serving: 1

Ingredients:

12 large kiwifruit, peeled and cut into ¾-inch cubes
1 Tbsp. brown sugar
1 Tbsp. grated lemon peel
1 Tbsp. all-purpose flour
½ tsp. ground cinnamon
½ package (3.2 oz.) prepared corn muffin mix
1 Tbsp. additional brown suger
½ tsp. ground nutmeg
Vanilla ice cream or cream (optional)

Pre-heat oven to 375ºF. Place cubed kiwifruit in well-greased baking casserole. Combine brown sugar, lemon peel and flour and sprinkle on top of fruit. Mix lightly and place in hot oven for 25 minutes. Prepare ½ package muffin mix as directed. When fruit mixture is hot and bubbling, spoon on prepared mix. Mix the extra brown sugar and nutmeg and sprinkle on top. Return cobbler to oven for another 18-20 minutes or until crust is golden brown and done. Remove and allow to cool. Serve warm, with ice cream or cream, if desired.

*Optional ingredients are not included in dietary analysis.

Each serving provides: An excellent source of vitamin A, vitamin C and calcium, and a good source of folate and fiber.

Credit: Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Center for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Nutritional Information per Serving
Calories: 195	Carbohydrates: 43g
Total Fat: 2.5g	Cholesterol: 2mg
Saturated Fat: 0.5g	Dietary Fiber: 6g
% of Calories from Fat: 11%	Sodium: 132mg
Protein: 3g