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Defeat Diabetes
Foundation
150 153rd Ave,
Suite 300

Madeira Beach, FL 33708
  
Healthy and Tasty Recipes - Good for Diabetics!
September 2008
 
Try these fresh, tasty and good for you recipes. Most are fast and easy to fix too.
 
 
Roasted Corn Salsa 
 
A fabulous and trendsetting salsa just right for tortilla chips or served as a complement to grilled, roasted, or saut�ed meats or poultry.
 
This is from Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.
 
Category: Appetizers, Dips & Salsa
  
Think Variety; Think Color: Red Yellow/Orange White Green
 
Preparation time: 55 minutes plus refrigeration time
Serves: 4
Cups of Fruits and Vegetables per Serving: 1 ½
 
Ingredients:
  • 4 large ears yellow sweet corn-on-the-cob to yield 2 ½ cups cut corn
  • ½ cup finely chopped red onion
  • 1 ½ cups finely chopped ripe tomato
  • 1 ½ jalapeno pepper, seeds removed and finely chopped
  • ¼ cup finely chopped cilantro
  • 1 Tbsp. olive oil
  • 1 Tbsp. fresh lime juice
  • ½ to 1 tsp. ground cumin
  • 1/8 tsp. salt
  • ground pepper, to taste
 
Inspect corn on the cob and remove a few outer leaves and as much silk as possible without completely removing husk. Wash and place on baking sheet, partially covered with aluminum foil, and bake on the middle rack in a preheated 375º F oven for 45 to 55 minutes.
Once corn is roasted, remove baking sheet and allow corn to cool. Peel ears, removing all silk. If desired, place ears over an open flame (grill or gas stove), turn often, until somewhat colored. Cool completely and cut kernels from ear. Corn should measure at least 2 ½ cups.
Combine corn with chopped onion, tomato, jalapeño pepper, and cilantro. Add olive oil and mix well. Add lime juice and cumin to taste; then stir in salt and ground pepper. Cover and chill, allowing flavor to blend for about 15 minutes, or more. This recipe may be made in advance but is best served the same day.
 
Each serving provides: An excellent source of vitamin C and fiber, and a good source of vitamin A.
 
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: 204
Carbohydrates: 31g
Total Fat: 6.6g
Cholesterol: 0mg
Saturated Fat: 1.5g
Dietary Fiber: 8g
% of Calories from Fat: 29%           
Sodium: 88mg
Protein: 6g

10 Minute Veggie Soup 

From the Cool Fuel for Kids Cookbook

This is from Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Category: Soups

Think Variety; Think Color: Red Yellow/Orange Green

Preparation time: 10 minutes; allow to rest for 5 minutes before serving

Serves: 6

Cups of Fruits and Vegetables per Serving: ½

Ingredients:

  • 2 29-oz.cans low-sodium chicken broth
  • 1 14.5-oz. can diced tomatoes – no salt added
  • 1 teaspoon dried basil
  • ½ teaspoon onion powder
  • ¾ cup macaroni, dry
  • 3 cups frozen mixed vegetables
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper

Combine chicken broth, diced tomatoes, basil, and onion powder. Bring to a simmer and add pasta and frozen vegetable mix (broccoli, cauliflower, and carrot mix is great in this recipe). Cook for 6 minutes and remove from heat.

Note: Pasta will not be cooked all the way through. Let soup sit for 5 minutes, and pasta will become soft. Soup will then be ready to serve.

From the Cool Fuel for Kids Cookbook

Credit: Recipe was developed for Produce for Better Health Foundation by Chef Mark Goodwin, CEC, CNC. 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: 112 Carbohydrates: 21g
Total Fat: 0.5g Cholesterol: 3mg
Saturated Fat: 0.3g Dietary Fiber: 4g
% of Calories from Fat: 4%          Sodium: 244mg
Protein: 6g

 

Fig, Apple, and Chicken Stir-Fry

Preparation Time: 30 minutes or less

  • 2/3 cup low-sodium chicken broth
  • 2 tablespoons light soy sauce
  • 1 tablespoon water
  • 2 teaspoons cornstarch
  • 1/2 teaspoon sugar
  • 1 tablespoon + 2 teaspoons canola oil
  • 12 oz. (3) boneless, skinless chicken breast halves, cut into bite-size chunks
  • 8 dried figs, chopped
  • 1 medium red apple, cored and cut into 1/2-inch cubes
  • 4 oz. snow peas, trimmed
  • 1 medium carrot, cut diagonally into thin slices
  • 2 cups bok choy, cut into 1-inch pieces
  • 1 scallion, sliced
  • rice or noodles for serving (optional)
To make the sauce: In a small bowl, whisk together the broth, soy sauce, water, cornstarch, and sugar until blended and smooth.
To make the stir-fry: Heat a large skillet or wok over high heat until hot. Add 1 tablespoon of the oil and the chicken; stir-fry until the chicken is no longer pink and the juices run clear. Transfer the chicken to a bowl. Add 1 teaspoon oil to the skillet. Add the dried figs, apple, snow peas, and carrot; stir-fry for 3 minutes. Add to the chicken in the bowl. Add the remaining 1 teaspoon oil, bok choy, and scallion to the skillet; stir-fry for 1 minute. Return the chicken mixture to the skillet along with 1/2 cup of the sauce. Stir-fry until the sauce thickens and boils. Serve with rice or noodles, if desired.

Serves:  4
 
1 Cup of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
 
Nutrition Information per Serving:
Calories: 250
Total Fat: 7.4g
Saturated Fat: 0.9g
% of Calories from Fat: 26%
% of Calories from Saturated Fat: 3%
Protein: 23g
Carbohydrates: 24g
Cholesterol: 50mg
Dietary Fiber: 5g
Sodium: 383mg
 
Each serving provides: An excellent source of vitamin A, vitamin C and a good source of folate, calcium, magnesium, potassium and fiber.

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


Spinach and Bow Ties

Preparation Time: 20 minutes
 
  • 2 cups (4oz) uncooked bow tie pasta
  • 2-10oz boxes frozen, chopped spinach
  • 3 tablespoons ranch dressing
  • 2 tablespoons shredded, reduced fat cheddar cheese
Cook pasta according to directions on package. Drain and cool. Microwave spinach on high for 2-3 minutes until thawed. Drain well. Combine drained spinach, cooked pasta and dressing in a casserole dish. Top with shredded cheese and microwave on high for 3-4 minutes.
 
Serves:  4
 
1 Cup of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
 
Nutrition Information per Serving:
Calories: 209
Total Fat: 7.2g
Saturated Fat: 1.3g
% of Calories from Fat: 31%
% of Calories from Saturated Fat: 5%
Protein: 11g
Carbohydrates: 29g
Cholesterol: 6mg
Dietary Fiber: 6g
Sodium: 259mg
 
Each serving provides: An excellent source of vitamin A, vitamin C, calcium, magnesium and fiber, and a good source of potassium.

Recipe was developed for the Produce for Better Health Foundation by Chef Mark Goodwin, CEC, CNC. This recipe meets PBH and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
 

Galloping Good Eggplant 

From the Cool Fuel Cookbook for Kids

This is from Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Category: Side Dishes

Think Variety; Think Color: Red White Blue

Preparation time: 25 Minutes

Serves: 1

Cups of Fruits and Vegetables per Serving: 1 ½


Ingredients:

½ cup eggplant, diced
½ cup fresh mushrooms, diced
¾ cup fresh tomatoes, chopped
3 seconds butter-flavored cooking oil spray
¾ oz. fat-free mozzarella cheese (use a string cheese stick)

Spray skillet with cooking oil. Sauté eggplant, mushrooms, and tomatoes in skillet until tender but cooked. Drain off extra juice and top with shredded or ‘peeled’ cheese. Let it melt.

Each serving provides: An excellent source of vitamins A and C, and a good source of potassium, calcium 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: 95 Carbohydrates: 10g
Total Fat: 2.9g Cholesterol: 4mg
Saturated Fat: 0.3g Dietary Fiber: 3g
% of Calories from Fat: 25%            Sodium: 151mg
Protein: 9g

 

Tropical Fruit Snacking Cup 

The distinct flavors of the tropics are intense in this refreshing, healthy, fruity snack.

This is from Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Category: Snacks

Think Variety; Think Color: Yellow/Orange Green Blue

Preparation time: 30 minutes

Serves: 6

Cups of Fruits and Vegetables per Serving: 1

Ingredients:

  • ½ fresh pineapple, peeled, cored, and cut into cubes
  • 1 mango, peeled, pit removed, and cut into cubes
  • 2 bananas, peeled and cut into large cubes
  • 3 kiwifruit, peeled and cut into large dice
  • 1 ½ cups purple grapes, stemmed
  • 1 Tbsp. grated gingerroot
  • 1 Tbsp. lime juice
  • ¾ cup mango nectar*

Combine all ingredients and chill for 30 minutes. To serve, spoon into chilled or frosty glasses, serve cold and enjoy.

*Chef's Notes: Fruit nectars are available in the canned juice area of most grocery stores. They are fruit beverages that have high levels of both fruit juice and pulp and carry a more concentrated fruit flavor.  

Each serving provides:  An excellent source of vitamin C, and a good source of vitamin A, 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: 139 Carbohydrates: 36g
Total Fat: 0.7g Cholesterol: 0mg
Saturated Fat: 0.1g Dietary Fiber: 4g
% of Calories from Fat: 4%            Sodium: 4mg
Protein: 2g

 
 
 
 
 
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Defeat Diabetes Foundation
150 153rd Ave, Suite 300
Madeira Beach, FL 33708

 

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