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Defeat Diabetes Foundation

Defeat Diabetes
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Suite 300
Madeira Beach, FL 33708

Healthy and Tasty Recipes - Good for Diabetics!

September 2007

Emerald Spinach Soup with Tomato
Creamy Mexican Salsa Dip
Southwestern Coleslaw
Curried Shrimp in Carrot Nest
Grapes and Grains
Fun in the Sun Banana Split

Emerald Spinach Soup with Tomato

A vivid and colorful soup that is full of flavor and truly satisfying.
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
Serves: 6
Cups of Fruits and Vegetables per Serving: 1

Ingredients:

1 large onion, chopped
1 clove garlic, peeled and crushed
4 stalks celery, chopped
1 tsp. ground cumin
4 tsp. olive oil
6 cups firmly packed leaf spinach or 2 - 10 oz. packages frozen leaf spinach
4 cups low-sodium chicken broth
1 tsp. dry oregano leaves, crushed
2 cups diced tomatoes
1 ½ Tbsp. sour cream, optional*
salt and pepper, optional*

In deep, heavy soup pot over MEDIUM heat, place onion, garlic, celery, and cumin with olive oil. Stir and sauté for about 5 minutes. If using fresh spinach, remove any large stems. Wash thoroughly. Add leaf spinach to pan; stir well. Lower heat and cover. Allow all vegetables to steep until spinach is wilted and partially cooked. If using frozen leaf spinach, cooking will take a bit longer. Add chicken broth with oregano and bring to a low boil.

Gently cook, covered, 20 to 25 minutes. Using 1 ½ cups at a time, blend soup mixture in blender or food processor** until smooth. Return entire soup mixture to pan and reheat. Soup will be a rich green color.

Just before serving, add 1 3/4 cups diced tomato and heat. Season to taste with salt and pepper, if desired. Tomato should be hot but not truly cooked. To serve, ladle hot soup into warm bowls and garnish with an optional dollop of sour cream and reserved diced tomatoes. Serve hot.

**Chef's Notes:
1. Blenders and/or food processors may be used to puree and chop foods. If an ultra-smooth consistency, is desired, please use a blender. For a less-smooth consistency use the food processor. Be cautious when pureeing hot liquids. Allow for large amounts of expansion space in the container, for steam will form as the machine starts.

2. Soups, stews, and most sauces are blends of foods and flavors. These foods are far superior in flavor if made the day prior to serving. The extra time allows the mellowing and exchange of flavors to increase. Don’t worry; it’s easy. Just make the soup or selected dish the night before while cleaning the kitchen from dinner. Presto! With a few extra minutes, an extra meal is waiting in the refrigerator, ready to heat and serve.

*Optional ingredients are not included in dietary analysis.

Each serving provides: An excellent source of vitamin A, vitamin C and folate, and a good source of calcium, magnesium, potassium and 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: 98	Carbohydrates: 12g
Total Fat: 4.1g	Cholesterol: 3mg
Saturated Fat: 0.7g	Dietary Fiber: 5g
% of Calories from Fat: 33%	Sodium: 508mg
Protein: 6g

Creamy Mexican Salsa Dip

The ever-increasing popular flavors of Mexico in a creamy snack dip for both vegetables and chips.
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
Serves: 6
Cups of Fruits and Vegetables per Serving: 1

Ingredients:

3 cups low-fat plain yogurt, drained for 3 hours*
4 oz. can chopped green chilies, drained
¼ cup prepared Mexican salsa
¼ cup finely chopped cilantro
1 tsp. ground cumin
1 tsp. dried oregano leaves, crushed
¼ cup finely chopped green onions
1 Tbsp. lime juice
1/8 tsp. salt
Black pepper, optional**
6 cups assorted snacking vegetables such as: baby carrots, cauliflower or broccoli flowerets, celery sticks, cherry tomatoes, cucumbers, zucchini sticks
tortilla chips, optional**
cilantro leaves, garnish

In a medium-sized bowl, combine the drained yogurt with all remaining ingredients for dip except salt and pepper. Allow to chill covered for 15 minutes or more. Before serving, adjust seasonings, if desired. Prepare all vegetables (please go to Carrot Tuna Vegetable Dip recipe in this category and see Cooking Tip for preparation of snacking vegetables.) Arrange on a large platter surrounding a medium-sized soup bowl. Optional: serve chips in basket.
When ready, spoon dip into center bowl, garnish with additional cilantro and serve. Enjoy, enjoy

*Chef's Note: When yogurt is placed in a coffee filter or cheesecloth-lined sieve (over a bowl) and allowed to drain for several hours, much of the extra moisture drains away, leaving a thicker consistency. The longer it is drained, the thicker it becomes, ultimately becoming the consistency of cream cheese. With its good nutrition and low-fat content, drained yogurt is a great base for many flavored snacking dips to accompany both vegetables and fruits. Occasionally, the term “yogurt cheese” is used to designate drained yogurt.

**Optional ingredients are not included in dietary analysis.

Each serving provides: An excellent source of vitamins A and C, and a good source of calcium, potassium and 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 and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Nutritional Information per Serving
Calories: 108	Carbohydrates: 17g
Total Fat: 1.6g	Cholesterol: 8mg
Saturated Fat: 0.8g	Dietary Fiber: 3g
% of Calories from Fat: 13%	Sodium: 300mg
Protein: 7g

Southwestern Coleslaw

All the flavors of Mexico in a crisp, delicious and healthy salad.
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: 25 minutes
Serves: 6
Cups of Fruits and Vegetables per Serving: 1

Ingredients:

½ tsp. garlic powder
2 ½ Tbsp. cider vinegar
1 Tbsp. water
½ tsp. ground cumin
½ tsp. dry leaf oregano
½ cup chopped cilantro
4 tsp. vegetable oil
2 tsp. sugar
½ tsp. salt
½ to 1 medium jalapeno seeded and chopped
4 cups finely shredded green cabbage
1 cup chopped green onions
1 cup thin strips of red bell pepper OR canned roasted red peppers
1 cup cooked yellow corn

Combine in a small bowl all salad dressing ingredients and mix well. In a large bowl, mix shredded cabbage, onion, red pepper and corn. Add salad dressing and toss well. Cover and chill for about 1 hour prior to serving.

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

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

Nutritional Information per Serving
Calories: 76	Carbohydrates: 12g
Total Fat: 3.1g	Cholesterol: 0mg
Saturated Fat: 0.3g	Dietary Fiber: 3g
% of Calories from Fat: 33%	Sodium: 207mg
Protein: 2g

Curried Shrimp in Carrot Nest

It sounds exotic, but this quick and easy dish using 5 basic ingredients and a few common extras is a showstopper with color, presentation, and flavor.

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

Ingredients:

2 cups coarsely shredded or julienne carrots (may be purchased)
1 extra large onion, chopped to yield 2 cups; reserve 2 Tbsp.
1 ½ Tbsp. sugar
1 Tbsp. water
2 Tbsp. olive oil or cooking oil
2 large cloves garlic, peeled and chopped
1 lb. peeled medium shrimp (may be frozen)
2 to 3 tsp. mild curry powder (if spicer is desired, use hot curry powder)
2 Tbsp. flour
1 cup low-sodium chicken broth
1 Tbsp. nonfat yogurt
1 Tbsp. lime juice
salt and pepper, optional*
1 Tbsp. chopped parsley
2 cups cooked rice tossed with ½ cup cooked peas and 2 Tbsp. chopped peanuts, optional *

Place shredded carrots, 2 tablespoons chopped onion (only) and sugar in a medium-sized skillet with 1 tablespoon water; heat on HIGH to boiling, covered. Cook for 1 to 2 minutes, until carrots are barely done. Remove immediately and cool. Reserve. Prepare optional rice suggestion and reserve if desired. Heat oil in large deep skillet on MEDIUM-HIGH heat. Add garlic and peeled shrimp and sauté until shrimp are opaque and tender. Remove shrimp from skillet and set aside. To remaining oil in pan, add curry powder and remaining chopped onion. Sauté over MEDIUM heat until onions are transparent, coated with curry flavor and somewhat caramelized. Add flour and stir until flour disappears. Add chicken broth and stir continuously until onion curry sauce has thickened. Stir in yogurt, lime juice, and cooked shrimp. Season with salt and pepper if desired. To serve: Warm carrots briefly in pan. Place optional rice mixture in large circle on serving plate. Arrange warm carrots inside the ring, leaving a space directly in the center for the curried shrimp. Garnish with chopped parsley. Serve immediately.

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

Nutritional Information per Serving
Calories: 277	Carbohydrates: 22g
Total Fat: 10.1g	Cholesterol: 174mg
Saturated Fat: 1.5g	Dietary Fiber: 4g
% of Calories from Fat: 32%	Sodium: 574mg
Protein: 26g

Grapes and Grains

Source: Cool Fuel Cookbook for Kids
Recipe courtesy of Produce for Better Health Foundation (PBH)

Serves: 4

Cups of Fruits and Vegetables per Serving: ½

2 tablespoons Olive oil or other vegetable oil
2 tablespoons lemon juice
1 tablespoon orange juice
2 cups cooked barley (do not overcook)
1 ½ cups seedless or halved, seeded grapes
½ cup sliced celery
¼ cup sliced green onion
1/8 teaspoon salt
1/8 teaspoon black pepper

In mixing bowl, whisk together oil, lemon and orange juices. Add barley, grapes, celery, and onions, tossing to coat. Season with salt and pepper; chill until serving time.

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

Nutrition per Serving Exchanges Carb Choices

Calories 247 3 meat           n/a

Fat, total 8.2 g 1 fat

Fat, saturated          1.2 g            3 bread

% of Calories            28%

   from Fat

Carbohydrates 42 g

Protein 4 g

Cholesterol 0 mg

Dietary Fiber 8 g

Sodium 89 mg

Fun in the Sun Banana Split

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: 1
Cups of Fruits and Vegetables per Serving: ½

Ingredients:

¼ cup fat-free vanilla ice cream
½ medium banana
¼ cup canned crushed pineapple, drained
¼ cup fresh strawberries
2 tablespoons sweetened whole grain cereal
½ teaspoon shredded coconut

To prevent the ice cream from melting, cut up all ingredients before removing ice cream from the freezer.

Split the banana slice in half, lengthwise. Scoop the ice cream into a bowl. Place the banana slices on opposite sides of the bowl. Place pineapple on top of the ice cream then add sliced strawberries. Sprinkle with cereal and then garnish with shredded coconut. You can substitute ice cream with non-fat plain or flavored yogurt.

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

From the Cool Fuel Cookbook for Kids

Credit: Recipe is courtesy of Produce for Better Health Foundation and Shoney's, Inc. 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: 160	Carbohydrates: 38g
Total Fat: 0.9g	Cholesterol: 0mg
Saturated Fat: 0.5g	Dietary Fiber: 3g
% of Calories from Fat: 5%	Sodium: 64mg
Protein: 3g