The Diabetic Food Pyramid
In grade school everyone was taught the food pyramid and the different food groups that make it up. It is recommended for a balanced and healthy diet to vary your diet and follow the food serving suggestions from the pyramid.
As adults, people rarely pay as much heed to it if any at all. But once you have been diagnosed with diabetes it is time to take a refresher course on the different food groups.
There is a food pyramid that is available specifically for diabetics known as the Diabetic Food Pyramid. It is divided into six food groups just like the standard version.
The way the two pyramids differ is that the diabetic version lists foods together that have the same or similar carbohydrate content instead of the regular version that does it by food groups alone. This lay out makes it easier for diabetics to make food choices based on information that can have a negative impact on blood glucose levels.
Some of the differences you will notice are that cheese is placed in the meat group instead of the dairy group as a protein and the serving size will be equivalent to other proteins in the same group. You will find starchy vegetables such as potatoes and corn in the bread and grains section because they act in a similar manner by raising blood sugars.
Another difference is the actual serving sizes, especially in the bread and grains group. A diabetic has to monitor the carbohydrate intake at each meal and it has been found that smaller portion sizes are a good way to manage this.
The Diabetic Food Pyramid is a good reference material to have on hand when you are planning your meals.
Diabetic Salad Recipes
The following are just a sample of the mouth-watering diabetic salad recipes available in the Delicious Diabetic Recipes ebook.
DIETETIC PASTA SALAD
Corkscrew pasta
4 fresh mushrooms, sliced
1 cucumber, sliced
Kraft reduced calorie zesty Italian dressing
1 onion, sliced
1 tomato, diced
1 green pepper, chopped
Cook and rinse pasta in cold water. Mix with remaining ingredients and marinate in dressing. Chill and serve.
APPLE/PEAR TUNA SALAD
1 med. apple or pear
1 (3 oz.) water packed tuna
2 tbsp. diced green pepper
1 tbsp. lo-cal French or Italian dressing
2 tsp. lemon juice
Pinch of artificial sweetener
Lettuce cup
Dice pear. Toss with tuna and green pepper. Combine dressing, lemon juice, and sugar substitute. Pour over salad and toss. Spoon into lettuce cup.
CARROT AND ORANGE SALAD
1 1/2 c. water
4 oz. grated raw carrots
4 oz. unsweetened orange juice
1 tbsp. unflavored gelatin
1 tbsp. lemon juice
Artificial sweetener equal to 2 tsp. sugar
1/4 tsp. salt
Lettuce leaves
Soften gelatin in 1/4 cup cold water. Add salt, sweetener, and 1 1/4 cups hot water. Stir until dissolved. Add orange and lemon juice. Set aside to stiffen slightly. Add raw carrots to gelatin and pour into mold. Make sure mold has been rinsed in cold water. Chill. Unmold on lettuce leaves.
CELERY SALAD
4 c. slivered celery, sliced diagonally
2 heads Boston lettuce
1 (12 oz.) yogurt
1 1/2 tbsp. lemon juice
1 1/2 tbsp. DiJon mustard
4 tbsp. finely chopped parsley
Salt and pepper
Cover and cook celery in very small amount of boiling water. Cook for 3 minutes. Drain and cool. Arrange on lettuce cups. Mix yogurt, lemon juice, mustard, and parsley. Season to taste and pour dressing over celery.
EGG SALAD
3 hard boiled eggs
3 oz. cottage cheese
1 tsp. mustard
1 tbsp. chopped onion
1 tbsp. dill cubes
Crazy salt
Pepper
Finely chopped celery
Finely chop eggs. Mix all together. Makes lunch for two. Good on sandwich with tomato. Vary seasoning to suit your taste.
Mature Onset Diabetes
Type 2 diabetes is sometimes referred to as mature onset diabetes. Type 2 diabetes is much more common than Type I. In Type 2 diabetes the pancreas either does not produce adequate levels of insulin or the body becomes resistant to its own insulin.
Type I diabetes, also known as adolescent diabetes, differs from Type 2 in that the body stops producing insulin altogether. Type I diabetes is generally diagnosed in children or young adults. Type 2 diabetes is usually diagnosed in older adults, however, it is becoming substantially more prevalent in the younger population.
With the onset of diabetes, whether it be Type I or Type 2, we lose our ability to adequately utilize sugar. When this occurs, blood sugar levels increase due to the body’s inability to transport sugar into the cells and out of the blood stream.
Sugar is very important in that it is the basic fuel source for the cells in our bodies. Insulin is necessary for the transport of sugar from the blood and into the cells.
Diabetes is a serious condition and can lead to many other health problems. Some problems that diabetics commonly encounter are an increased risk for heart and circulatory problems, high blood pressure, visual problems and blindness, nerve damage, and kidney damage.
With the diagnosis of diabetes, it becomes extremely important that blood sugar fluctuations are tightly controlled. With good control of blood sugar levels and the prevention of prolonged periods of elevated blood sugar, people with diabetes can live long and healthy lives.
Fortunately for the newly diagnosed diabetic, there are more and more tools available to help monitor and control the condition. Glucose meters are becoming smaller and easier to use. Blood samples necessary for glucose meter use are much smaller than in the past.
Painful finger pricks can now be avoided with blood samples being able to be taken from alternate, less sensitive areas, such as the forearm. In the relatively near future, there will be non-invasive glucose monitoring devices not requiring a sample of blood at all.
A simple blood test, known as the A1c test, can measure the average blood glucose levels over the previous three months. This test is a very good way to monitor and critique how effective current treatments, diet, medications, etc. have been recently. This test is now available for home use and as such does not even require a visit to the doctor.
Type 2 diabetics have more options available to them for blood sugar control than do Type I diabetics. Not only are there oral medications, often eliminating the need for insulin injection treatment, but other methods that may eliminate the need for medications altogether.
Mature onset diabetics should look to multiple sources of information in order to determine the best methods available to deal with their condition. A good start is a physician specializing in the treatment of diabetes. Most physician specialists will have nutritional counseling available to help understand the relationship of various food items with blood sugar levels.
Additionally, diabetics should become very familiar with vitamin, mineral, and herbal options to improve blood sugar metabolism and control. A few examples of supplements that are well known to help in this regard are chromium, magnesium, and vanadyl sulfate.
Various natural glucose transport factors can be very helpful in aiding the body’s transport of glucose from the blood and into the cells. Vanadyl sulfate has been shown to improve glucose sensitivity and decrease insulin resistance.
Various herbal preparations have been shown to significantly improve blood sugar levels, sugar metabolism, and reportedly even improve the function of the insulin producing cells in the pancreas. Notably, Gymnema sylvestre, known as “sugar destroyer” in Sandskrit, has been shown to have positive effects and benefits for diabetics.
Along with proper nutrition, appropriate supplements and vitamins, other important considerations are weight control and exercise. Excess weight tremendously increases the burden on the pancreas as fat requires much more insulin than lean tissue. Exercise not only helps control body fat and reduce weight, but additionally aids the transport of sugar from the blood and into the cells.
Mature onset diabetes is a very serious condition, but proper diet, glucose monitoring, and exercise can substantially improve our ability to control the condition. We should attempt to educate ourselves not only in the importance of tight blood sugar control, but also the various methods and options available to help in this regard.
By utilizing good judgment in diet, weight control, exercise, and appropriate supplementation, diabetics can markedly reduce complications and lead long and healthy lives.
Diabetic Exchange Diet
The diabetic exchange diet is a method of eating that provide diabetics with a set of guidelines necessary to eat healthy. A dietician will help prepare and educate you on the exchange diet – the food groups and what substitutions you can make.
On the exchange diet all foods are divided into six food groups:
* Breads and other Starches
* Fruit
* Vegetables
* Dairy Foods
* Meat and Meat Substitutes
* Fats
Your dietician will provide you with the number of servings you should have from each group daily and at individual meal or snack times. Within each of the categories there are many food options.
Each food has a specific serving size that equals one serving, in cases such as fruits and vegetables you probably will not have to measure your foods but for meats and other groups a food scale and measuring cup is recommended.
The exchange part of the diet refers to being able to swap a food in one food group for another in the same group as long as you adhere to the serving suggestion. For instance ½ cup of cooked pasta can be exchanged for 2 rice cakes in one meal.
The list your dietician gives you will be pretty complete but there are bound to be items not listed. In that case, you can call your dietician for advice or keep a list of items that you need to know the proper serving size for.
At the beginning the diabetic exchange diet may seem like a lot of work, but as time goes on and you become accustomed to the serving sizes of your favorite foods it will become less so.
Proper eating habits are crucial to managing diabetes and the exchange diet is a way to eat a healthy balanced diet full of variety.
Diabetic Pie Recipes
The following are just a sample of the mouth-watering diabetic pie recipes available in the Delicious Diabetic Recipes ebook.
NO SUGAR CUSTARD PIE
1 lg. can evaporated milk
3 eggs
1 tbsp. cornstarch
15 packets Equal
Combine ingredients and beat lightly. Add ONE of the following: 2 c. pears, grated and spices 2 lg. apples, grated and spices 2 c. peaches, grated and spices 1 1/2 c. flake coconut and 1 tsp. vanilla 1 can pumpkin and spices 2 c. drained and mashed, cooked butternut squash and spices
–TOPPING FOR SQUASH AND PUMPKIN–
1/2 c. crushed cereal flakes
1/4 c. coconut
1/4 c. chopped pecans
1/2 stick butter
Pour pie ingredients into large unbaked pie shell. Bake on bottom rack of oven at 350 degrees for 30 to 35 minutes. For Pumpkin or Squash Topping: Mix together and sprinkle on top of pie. Bake on top rack for last 10 minutes.
DIABETIC PIE CRUST
20 graham crackers, crushed
4 tbsp. oleo, melted
2 pkgs. Equal
1/4 lemon peel (optional)
Crush crackers and add Equal. Add oleo. Put in pie plates and pat down. Put in refrigerator for 1 hour to chill. Makes 2 (9 inch) pie crusts or 1 (9 x 13 inch) baking dish crust.
BANANA PECAN CREAM PIE
1 c. sugar free cookie crumbs
1/4 c. finely chopped pecans
2 tbsp. margarine, softened
–FILLING–
1 3/4 c. skim milk
1/4 c. unsweetened apple juice concentrate
1/4 c. cornstarch
4 tsp. sugar
1 tsp. vanilla extract
Pinch of salt
2 tbsp. margarine
2 med. bananas, sliced
1/4 c. sugar free cookie crumbs
1/4 c. chopped pecans
To make Crust: Blend cookie crumbs, pecans, and margarine in a bowl. Press into a 9 inch pie plate. Chill 30 minutes. To make Filling: In a saucepan, heat all filling ingredients, except margarine, to a boil over medium heat, whisking until smooth (about 10 minutes).
Reduce heat and simmer for 1 minute. Scrape into a bowl. Whisk in remaining 2 tablespoons of margarine until smooth. Cover with plastic wrap and cool to room temperature. In prepared pie plate, arrange sliced bananas in 1 layer.
Whisk cooled filling and pour evenly over bananas. Mix remaining cookie crumbs and pecans together and sprinkle over the filling. Chill for 1 hour before serving. Serves 8 to 12.
Per serving: 172 calories, 22 gm carbohydrate, 3 gm protein, 11 gm fat, 146 mg sodium. Exchanges: 1 starch, 1/2 fruit, 2 fat. Cholesterol: 0 mg per serving.
BANANA CREAM PIE
2 c. skim milk
4 eggs, separated
4 packs artificial sweetener
1 tsp. banana extract
1 banana, sliced
2 packets unflavored gelatin
1 tsp. vanilla
Sprinkle gelatin in 3/4 cup cold milk. Heat remaining milk. Add gelatin mixture and stir over low heat until dissolved. Beat egg yolks, add to hot mixture stirring constantly. When mixture thickens, add sweetener.
Remove from stove. Add vanilla and banana flavoring. Pour half of filling in 8 inch pie plate. Place sliced bananas on top. Cover with rest of filling. Meringue: Beat egg whites until frothy. Add 1/2 teaspoon cream of tartar, 1 teaspoon vanilla.
Add 4 packs of artificial sweetener, 1/4 teaspoon nutmeg and beat. Beat until stiff. Pile on top of banana filling. Put under broiler 1 to 2 minutes until golden brown. Refrigerate 4 hours before serving.
APPLE PIE
Pastry for 8 inch two crust pie
6 c. sliced tart apples
3/4 tsp. cinnamon or nutmeg
1 (12 oz.) can frozen Seneca apple juice
2 tbsp. cornstarch
Heat oven to 425 degrees. Put apples in pastry lined pan. Heat juice, cornstarch and spice (optional). Let it boil until clear. Pour over apples. Cover with top crust. Bake 50 to 60 minutes.
Diabetic Cookie Recipes
The following are just a sample of the mouth-watering diabetic cookie recipes available in the Delicious Diabetic Recipes ebook.
CHOCOLATE CHIP COOKIES
1/4 c. margarine
1 tbsp. granulated fructose
1 egg
1 tsp. vanilla extract
3/4 c. flour
1/4 tsp. salt
1/2 c. mini semi-sweet chocolate chips
Cream together margarine and fructose, beat in egg, water and vanilla. Combine flour, baking soda and salt in sifter. Sift dry ingredients into creamed mixture, stirring to blend thoroughly. Stir in chocolate chips. Drop by teaspoonsful onto lightly greased cookie sheet about 2 inches apart. Bake at 375 degrees for 8 to 10 minutes. Makes 30 cookies.
DIABETIC OATMEAL PEANUT BUTTER COOKIES
2/3 c. oatmeal
2 c. flour
1 tsp. lite salt
1/4 tsp. soda
2 tsp. baking powder
1/3 c. corn oil
2/3 c. salt free peanut butter
1/4 c. Eggbeaters and 1 egg
3 tbsp. skim milk
4 tbsp. liquid sweetener
2 tbsp. sugar substitute
Sift flour, salt, soda, and baking powder. Cream next 6 ingredients together add oatmeal, beat. Add flour mixture, stir until it forms a ball; roll into 1 inch balls. Place on ungreased cookie sheet. Press down with glass. Bake at 375 degrees for 10 minutes. approx 35 calories per cookie.
BUTTERSCOTCH COOKIES
1/2 tsp. baking powder
1 c. flour
Pinch of salt
1/4 c. shortening
2 tbsp. brown sugar
1 env. or 1 1/16 oz. artificiallysweetened butterscotch pudding and pie filling mix
1/4 tsp. vanilla
1 egg
Sift together salt, flour, and baking powder. Combine shortening and sugar and cream together; slowly add pudding mix, mixing thoroughly. Then add egg, beat until mixture is light and fluffy. Stir in vanilla; and then add ingredients; mixing well. Place dough on wax paper; shape into a roll about 2 inches in diameter.
Wrap in wax paper. Place in freezer for about 30 minutes or refrigerate overnight. Cut into 1/8 inch slices then place on ungreased cookie sheet. Bake at 375 degrees for 8-10 minutes. 2 cookies = 2 fruit and 1 fat exchange. Makes 24 cookies.
MARASCHINO CHERRY – GUMDROP COOKIES
1/2 c. margarine
1/4 c. brown sugar
1 egg yolk
1 c. flour
1 1/2 tsp. vanilla extract
1/4 tsp. salt
24 sm. gum drops or 12 maraschino cherries, halved
Cream together margarine adding sugar slowly. Mix in egg yolk and vanilla extract. After sifting dry ingredients together slowly add creamed mixture. Roll into small balls and place on ungreased cookie sheet. Bake at 350 degrees for 5 minutes.
After removing from oven, gently press maraschino cherry half or 1 gumdrop in the center of each cookie. Return to oven and continue baking for an additional 8-10 minutes. 2 cookies = 1 fruit exchange and 2 fat exchanges. Yields 2 dozen cookies.
SESAME LACE COOKIES
5 tbsp. margarine, melted and cooled
Sugar substitute = to 3 tbsp. sugar
2 tbsp. cornstarch
2 tbsp. sesame seeds
1 tbsp. plus 1 1/2 tsp. plain dry bread crumbs
1 tsp. vanilla extract
Preheat oven to 375 degrees. In a bowl, stir all ingredients together until smooth. Drop by teaspoon onto a baking sheet, 4 inches apart. Bake for 7 to 8 minutes until lacy and golden. Let cookies cool on the baking sheet out of the oven for 3 minutes or until easy to lift with a thin metal spatula onto a cooling rack.
These are very delicate so handle with care Makes about 2 dz cookies. Note: If making cookies small, less baking time is necessary. Check after 5 minutes.
Per serving: 68 calories, 6 gm carbohydrates, trace protein, 5 gm fat, 44 mg sodium. Exchange: 1/2 fruit, 1 fat. Serving size: 2 cookies. Cholesterol: 0 mg per serving.
Diabetic Cake Recipes
The following are just a sample of the mouth-watering diabetic cake recipes available in the Delicious Diabetic Recipes ebook.
APPLESAUCE CAKE
2 eggs, well beaten
1 c. Apple Butter
1 1/2 c. flour
1/2 c. raisins
1/2 c. butter, melted
1/2 c. Fruit Sweet
1 1/2 tsp. baking soda
1/2 c. chopped walnuts
Combine the eggs, butter and apple butter. Sift the flour and bake soda. Add the walnuts and raisins to the flour mixture and blend. Add the flour mixture to the egg mixture alternately with the Fruit Sweet.
Pour the batter into a greased tube pan and bake at 375 degrees for 30 to 35 minutes. Turn out and cool before serving. Serve with whipped cream.
CHOCOLATE CAKE
2 eggs, beaten
1/2 c. butter, melted
1 c. strawberry apple butter
1 tsp. vanilla
5 tbsp. milk
3/4 c. Fudge Sweet Topping
5 tbsp. Fruit Sweet
2 c. flour
2 tsp. baking powder
Combine eggs, butter, strawberry apple butter and vanilla. Place the covered jar of Fudge Sweet into hot water to thin. Add the milk, Fudge Sweet and Fruit Sweet to the butter mixture.
Sift the flour and baking soda together and blend with the wet mixture. Pour into two greased and floured 9″ round tins or equivalent. Bake at 350 degrees for 40 minutes. Cool. Top with whipped cream.
ORANGE MINCE CAKE
2 eggs, well beaten
1/3 c. Fruit Sweet
1 1/2 c. flour
1 1/2 tsp. baking powder
1/4 c. butter
1 c. Fruit Mincemeat
1 tsp. baking soda
Beat eggs, melt butter and add to Mincemeat and Fruit Sweet. Sift dry ingredients, add to mincemeat mix and blend. Spoon and smooth batter into oiled and floured 8″ baking pan. Bake at 350 degrees for approximately 25 minutes. Top with Orange Cream Cheese Topping.
–ORANGE CREAM CHEESE FROSTING–
6 oz. cream cheese
2 tbsp. Fruit Sweet
2 tbsp. concentrated orange juice
Blend all ingredients together. Use on Orange Mince Cake.
LO-CAL CHEESE CAKE
12 oz. low fat Ricotta cheese
4 eggs, separated
3/4 c. Fruit Sweet
Grated peel of 1 lemon
3 graham crackers, finely crushed
12 oz. low fat cottage cheese
2/3 c. non-instant milk powder
5 tbsp. lemon juice or to taste
2 tsp. pure vanilla
Butter or oleo for pan
Put cheese in process with egg yolks and Fruit Sweet and blend. Add milk, powder and process until smooth. Add vanilla, lemon juice and peel to cheese mixture. Blend until smooth.
Beat egg whites until frothy, then add to the processor and blend for about 2 seconds, until mixed. Butter the bottom and 1/2 way up the sides of a 9″ springform pan.
Pour the graham cracker crumbs into the pan and shake until buttered area is coated. Leave any extra on the bottom. Pour cheesecake mixture into pan and bake at 350 degrees with a pan of water in the oven to prevent drying.
Bake for 45 minutes or until inserted knife emerges clean. Cool. May serve with Wax Orchards All-Fruit Fanciful preserve of your choice.
Variations: All cottage or all ricotta cheese may be used. For standard cream cheese cake, substitute 24 ounces cream cheese, 3 eggs, 1/2 cup powdered milk and 2/3 cup Fruit Sweet. Adjust lemon.
APRICOT PINEAPPLE CAKE
2 eggs, beaten
3/4 c. Apricot Apple Butter
1/2 c. dried apricots, chopped fine
2 tsp. baking soda
1/2 c. butter, melted
1/2 c. drained, crushed pineapple
2 c. flour
1/2 c. Fruit Sweet
Combine the eggs, butter, Apricot Apple Butter, pineapple and dried apricots until thoroughly blended. Mix the flour and baking soda together, then combine with the egg mixture alternately with the Fruit Sweet. Mix until the batter is smooth.
Bake in a 9″x12″ greased and floured pan at 340 degrees for 40 minutes or until cake springs back when pressed lightly. Remove the cake from the oven. Cool, turn out and cool completely. Flavor is usually better the next day.
Diabetic Vegetarian Recipes
The following are just a sample of the mouth-watering diabetic vegetarian recipes available in the Delicious Diabetic Recipes ebook.
VEGETARIAN’S SPECIAL K LOAF
5 c. Special K cereal
5 eggs, beaten
1 c. chopped walnuts
1 lg. carton cottage cheese
2 tbsp. McKay chicken seasoning or onion soup mix
1 lg. onion, chopped
Chopped celery, if desired
Saute onion in 1/4 cube margarine. Mix all ingredients together and turn into greased loaf pan. Bake 45 minutes. Freezes well. To serve after freezing, reheat in oven 20 minutes.
BROCCOLI & CHEESE POTATOES
2 baked potatoes
2 tsp. margarine
2 tsp. cornstarch
1/2 c. skim milk
1/8 tsp. dry mustard
4 oz. cheddar cheese, grated
2 c. cooked broccoli
Bake potatoes until done. Cook broccoli in salt water until tender. Melt margarine in saucepan. Add cornstarch, milk and dry mustard; cook until thick. Then stir in cheese until it melts.
Stir in broccoli. Split potatoes and top with broccoli mixture. 4 servings. Exchanges: 1 serving = 1 vegetable, 1 high fat meat, 1 1/4 bread and 1/2 fat. Calories = 241 per serving. Fat = 11.5 grams. Protein = 12.5 grams. Carbohydrate = 24 grams.
STUFFED GREEN PEPPER
1 sm. green pepper
3 level tbsp. cooked & drained rice
Salt & pepper to taste
1 tsp. chopped onion
1 tsp. chopped celery
1/3 c. tomato juice
Wash and cut stem end from green pepper and remove seeds and membrane. Place in pan with ½” to 1 “ water in bottom. Mix cooked rice, chopped onion, celery, salt, pepper and tomato juice together.
Fill green pepper with rice mixture. Bake in a moderate oven 350 to 375 degrees basting frequently until onions are tender, about 30 minutes. 1 serving per green pepper. Exchange for 1 vegetable exchange and 1 bread exchange.
PICKLED FRENCH STYLE GREEN BEANS
1 can beans
1 tsp. pickling spice
2 tsp. artificial sweetener
1/3 c. vinegar
Steam beans 5 minutes or less and strain. Mix rest of ingredients and bring to a boil. Strain to rid of spices. If needed you can add vinegar or sweetener to taste. Pour over beans and let stand overnight.
CABBAGE WITH TOMATOES
2 med. onions, sliced
Artificial sweetener to equal 1 tbsp. sugar
1 med. cabbage, shredded
1 tsp. salt
1/2 tsp. caraway seeds
1 to 2 tbsp. vinegar
1/2 c. water
3 lg. tomatoes, peeled and chopped
1 tbsp. flour
Bouillon
In deep saucepan, saute’ onions in small amount of bouillon. Saute’ until soft and golden. Sprinkle with sugar. Add cabbage, salt, caraway, vinegar, and water. Simmer, covered, over low heat for 30 minutes. Add tomatoes and simmer, covered for 15 minutes more. Mix flour with 2 to 3 tablespoons of pan liquid. Make a smooth paste. Stir into cabbage. Cook, uncovered, stirring constantly until mixture thickens.
Diabetic Chicken Recipes
The following are just a sample of the mouth-watering diabetic chicken recipes available in the Delicious Diabetic Recipes ebook.
BAKED CHICKEN WITH APPLES
2 1/2 to 3 lb. chicken, cut up
1/2 tsp. salt
1/4 tsp. pepper
1 chicken bouillon cube
1/2 c. boiling water
1/2 c. apple juice
2 c. sliced fresh green beans, French style
1 c. diced peeled apples
1 tbsp. flour
1 tsp. ground cinnamon
1 oz. bread
Sprinkle both sides of chicken with salt and pepper. Place chicken on a rack in a shallow open roasting pan. Bake in hot oven (450 degrees) until browned, about 20 minutes. Reduce oven temperature to 350 degrees.
Remove chicken and rack; pour off any fat from pan. Return chicken to pan. Dissolve bouillon in boiling water. Pour over chicken along with apple juice. Stir in green beans. Cover and bake 25 minutes. Stir in apple. Cover and bake 10 minutes longer.
Meanwhile, in small saucepan mix flour with cinnamon. Blend with 1 tablespoon of cold water. Stir in hot pan liquid. Cook and stir until mixture boils and thickens slightly. Serve with chicken and vegetables.
BAR-B-QUE CHICKEN
Chicken, boiled, skinned, boned, & chopped
1 can tomato juice
1 onion, chopped
1 tbsp. mustard
1 tsp. chili powder
Sweetener to taste
1/4 c. vinegar
Dash of garlic powder
Pinch of oregano
Mix all ingredients, excluding chicken, to make the sauce. Mix chicken and as much sauce as you like. Simmer and eat on bread or without.
BROILED CHICKEN WITH GARLIC
2 1/2 lbs. chicken, quartered
6 cloves garlic
3/4 tsp. powdered rosemary
Salt & pepper to taste
Chicken bouillon
Rub chicken with 2 pressed garlic cloves, and rosemary. Also rub with salt and pepper. Let stand 30 minutes. Put chicken in broiler pan and coat top with bouillon. Sprinkle with 2 slivered garlic cloves.
Add a little bouillon to pan. Broil turning when half done. Coat top sides with bouillon and 2 more slivered garlics. Baste with pan drippings.
CHICKEN STEW
4 chicken breasts, stewed
1 (6 oz.) can mushrooms
1/2 med. head cabbage, chopped
2 med. onions, chopped
Salt, pepper and garlic to taste
1 (12 oz.) tomato juice
To stew chicken, cover with water and pressure 15 minutes. Remove chicken from water, add mushrooms, cabbage and onions. Add salt, pepper, and garlic to taste. Add tomato juice and chopped chicken. Simmer for about 1 hour.
ONION FRIED CHICKEN
1 broiler (2 1/2 to 3 lbs. cut up)
1 tsp. salt
1/2 tsp. pepper
2 onions, peeled and sliced
1/2 c. water
Skin chicken. Place chicken in non-stick pan. Sprinkle with salt and pepper, and place onion on top. Cover, cook on low heat for 30 minutes. Tilt lid so liquid will evaporate.
Continue cooking for 20 minutes or until tender. Place chicken on platter. Return onions, add water, cook until thickened.
Diabetic Beef Recipes
The following are just a sample of the mouth-watering diabetic beef recipes available in the Delicious Diabetic Recipes ebook.
MEAT LOAF
1 lb. lean ground beef
1 tbsp. chopped onion
1/4 tsp. Worcestershire sauce
1/2 tsp. artificial liquid sweetener
2 tbsp. minced green pepper
1 1/2 c. tomato juice
1/2 tsp. salt
1/4 tsp. pepper
Mix ingredients and mold into a loaf pan. Bake in a moderate oven (375 degrees) for 30 to 45 minutes. Yield: 4 servings. Exchange: 1 serving for 3 meat exchanges and 1 vegetable exchange.
BEEF STEW
1 lb. lean cubed beef
2 bay leaves
4 sm. potatoes, peeled & cubed
1/4 c. sliced onions
6 sm. whole carrots
Cube beef in 1 1/2 inch cubes, sear on all sides. Cover meat with boiling water, add onions and bay leaves. Cover pot and simmer for 1 1/2 hours. Add vegetables and cook another 30 minutes.
SWISS STEAK
1 lb. round steak
2 tsp. vinegar
Seasonings to taste
2 med. onions, sliced
1/2 c. celery, diced
Trim round steak and portion into 4 equal parts. Pound to break down tissue. Sear meat on both sides. Cover with water, add vinegar, onion, celery, and seasonings. Continue cooking in oven or on stove until tender. Two cups tomato juice may be used in place of water. Exchange 1 serving: 3 meat exchanges.
SPICED POT ROAST
2 lb. boneless chuck beef
1 bay leaf
Salt, pepper, vinegar, water
1 med. onion, sliced
1 tsp. whole pepper berries
Rub meat with salt and pepper and place in glass bowl. Add onion, bay leaf, and whole pepper berries, marinate meat in equal parts vinegar and water for 24 hours. Drain and reserve liquid. Place meat in roasting pan, sear well.
Add 3 tablespoons spiced vinegar mixture. Cover and cook in slow oven for 1 1/2 hours. 8 servings. Exchange one 3-ounce serving or 3 slices each measuring 4 x 2 x 1/4 inches for 3 meat exchanges.
TACOS
5 oz. raw ground veal (can also use lean beef)
1 tsp. chili powder
1 tsp. dehydrated onion
1/4 tsp. salt
1/4 tsp. onion powder
1/4 tsp. paprika
Dash Red Hot sauce
1 oz. bread (1 slice)
1/2 c. shredded lettuce
1 tbsp. pimento dressing
1 (7 oz.) jar pimento, drained
2 tbsp. vinegar
2 tbsp. prepared mustard
Artificial sweetener equal to 4 tsp. sugar
Brown meat in Pam sprayed skillet. Add seasonings and cook 5 minutes. Remove meat from skillet. Toast bread lightly.
Spread meat mixture over 1/2 of the slice. Fold and hold in place with toothpick. Combine lettuce and pimento dressing. Cover taco. Makes 1 serving.
Pimento Dressing: Combine pimento, vinegar and mustard. Add sweetener. Blend until smooth. Store in refrigerator and use as desired. Makes 1 cup.
Diabetic Snack Recipes
The following are just a sample of the mouth-watering diabetic snack recipes available in the Delicious Diabetic Recipes ebook.
PEANUT BUTTER SNACKS
1/2 c. peanut butter
1/2 c. honey
1 c. toasted wheat germ
2 tbsp. nonfat dry milk
1/2 c. raisins
1/2 c. coconut
Combine peanut butter, honey, wheat germ, and dry milk; mix well. Stir in raisins. Shape into balls; roll in coconut, coating well. Store covered in refrigerator. Makes 15 snacks.
FIG OAT BITES
1 1/2 c. flour
1/2 tsp. soda
1/4 tsp. cinnamon
1/2 c. margarine, softened
1/2 c. honey
1/4 c. skim milk
2 egg whites
2 c. Oat Bran cereal
1 c. chopped figs
Stir together flour, soda, and cinnamon. Set aside. In large mixing bowl, beat together margarine, honey, milk and egg whites. Add flour mixture, stirring until combined.
Mix cereal and figs; drop by tablespoon onto lightly greased baking sheet. Flatten slightly with bottom of floured glass. Bake at 375 degrees for about 10 minutes or until lightly browned. Yield 3 dozen cookies. 2 cookies = 170 calories
JELLO SALAD
1 box sugar-free Jello, any flavor
8 oz. sour cream
8 oz. Cool Whip
8 oz. crushed pineapple
Mix well Jello, sour cream and pineapple. Fold in Cool Whip and chill. Serves 8.
COTTAGE CHEESE VEGETABLE DUNK
2 (8 ounce) cartons low fat cottage cheese
1 cup (4 ounce) shredded low fat process American cheese
3 tablespoons plain unsweetened low fat yogurt,
2 tablespoons prepared horseradish
1/2 teaspoon pepper
1/4 teaspoon salt
2 tablespoons chopped green pepper
2 tablespoons minced onion
Mix cottage cheese, american cheese, yogurt, horseradish, pepper, salt, green pepper, and minced onion. 28 servings. Exchange free. Calories 22, trace of fat, cholesterol 1 milligram, carbohydrate 1 gram, trace of fiber, protein 3 milligrams, sodium 134 milligrams.
APPLESAUCE BRAN SQUARES
1 c. all-purpose flour
1 tsp. cinnamon
1/4 tsp. cloves or nutmeg
1/2 c. oleo (room temperature)
2 lg. egg whites (room temperature)
1 tsp. vanilla
Liquid sugar equal to 1/2 c. sugar
2/3 c. bran buds
1/2 c. rolled oats
2 tbsp. brown sugar
1/2 tsp. salt
1/2 tsp. baking soda
1/3 c. chopped nuts
1 c. unsweetened applesauce
Place dry ingredients in mixer bowl and mix at low speed for 1 minute. Add oleo, egg whites, vanilla, sugar substitute, nuts, and applesauce to flour mixture and mix at medium speed for 1 minute or until blended. Spread evenly in a 9 x 13 cake pan which has been greased with oleo or sprayed with PAM spray.
Bake at 375 degrees for 25 to 30 minutes or until browned and it starts to pull away from the sides of pan. Cut into 3 x 5 squares and serve warm or room temperature. One square per serving. Calories 135, cholesterol 14 milligrams, fat 8 grams, NA 24 milligrams, 1 bread and 1 1/2 fat.
Diabetic Breakfast Recipes
Diabetic Dinner Recipes
The following are just a sample of the mouth-watering diabetic dinner recipes available in the Delicious Diabetic Recipes ebook.
BAKED CHICKEN WITH APPLES
2 1/2 to 3 lb. chicken, cut up
1/2 tsp. salt
1/4 tsp. pepper
1 chicken bouillon cube
1/2 c. boiling water
1/2 c. apple juice
2 c. sliced fresh green beans, French style
1 c. diced peeled apples
1 tbsp. flour
1 tsp. ground cinnamon
1 oz. bread
Sprinkle both sides of chicken with salt and pepper. Place chicken on a rack in a shallow open roasting pan. Bake in hot oven (450 degrees) until browned, about 20 minutes.
Reduce oven temperature to 350 degrees. Remove chicken and rack; pour off any fat from pan. Return chicken to pan. Dissolve bouillon in boiling water.
Pour over chicken along with apple juice. Stir in green beans. Cover and bake 25 minutes. Stir in apple. Cover and bake 10 minutes longer.
Meanwhile, in small saucepan mix flour with cinnamon. Blend with 1 tablespoon of cold water. Stir in hot pan liquid. Cook and stir until mixture boils and thickens slightly. Serve with chicken and vegetables.
CHICKEN BREASTS WITH CARROT AND ZUCCHINI STUFFING
2 small (whole) skinless, boneless chicken breasts
1 c. carrots, shredded (about 2 sm.)
1 c. zucchini, shredded (about 1 med.)
1 tsp. salt
1/4 tsp. poultry seasoning
1 envelope chicken-flavored bouillon
1/4 c. water
In medium bowl, combine carrots, zucchini, salt and poultry seasoning. Spoon about 1/2 cup mixture into each pocket (each breast should open similar to a butterfly); secure with toothpicks. In place chicken in a Med size skillet, sprinkle with bouillon.
Add water to skillet and cook over medium high heat, heat to boiling. Reduce heat to low; cover and simmer about 40 minutes or until chicken is fork tender. Remove toothpicks. Makes 4 servings, 180 calories per serving.
GRILLED TURKEY TENDERLOIN
1/4 c. low-sodium soy sauce
1/4 c. sherry wine or apple juice
1/8 tsp. black pepper
2 tbsp. crushed onion
1 lb. uncooked turkey tenderloin, 3/4 to 1 inch thick
1/4 c. peanut oil
2 tbsp. lemon juice
1/8 tsp. garlic salt
1/4 tsp. ground ginger
In a shallow pan, blend all marinade ingredients together. Add turkey, turning to coat both sides. Cover; marinate in refrigerator several hours or overnight, turning occasionally.
Grill the tenderloins over hot coals, 8-10 minutes per side, depending on the thickness. Tenderloins are done when there is no pink in the center – do not over cook. Serve in 1/4 inch thick slices in toasted buns. Yields 4 servings.
LASAGNA
1 c. chopped onions
1 c. sliced mushrooms
1/2 c. diced green peppers
1 tbsp. parsley flakes
1/2 tsp. each basil, oregano, chili powder
5 oz. Mozzarella cheese
1 garlic clove, minced
1 c. chopped carrots
3 c. tomatoes
1/4 tsp. dried rosemary
3 oz. grated Romano cheese
1 1/3 c. cottage cheese
Saute onions, garlic, mushrooms, carrots, and peppers until soft. Add tomatoes, parsley, basil, oregano, chili powder, rosemary, and pepper. Simmer 15 minutes. Mix together the 3 cheeses. Starting with sauce, layer with 8 cooked lasagna noodles and cheese in an 8 x 12 inch casserole. Bake at 375 degrees for 30 minutes. Makes 4 servings.
DELICIOUS SALMON
6 oz. salmon
1 tbsp. chopped green pepper
1/4 tsp. onion flakes
1/4 tsp. horseradish
1 to 2 tbsp. diet French dressing
3 oz. Swiss cheese
6 slices tomatoes
Mix first 5 ingredients well and divide into thirds. Spread on 3 slices of toast. Add 1 ounce cheese and two slices of tomato. Place under broiler until cheese bubbles.
Diabetes Carbohydrates
A lot of diabetic diets and diabetic meal planning center around carbohydrate intake – the amount you can have and when you should have them. This is because they play such a crucial role in managing blood sugars.
Too many carbohydrates or the wrong kind can cause high blood sugars. Not enough carbohydrates can cause low blood sugars or hypoglycemia.
It is recommended that carbohydrates make up about 40% of your daily calories, but not all carbohydrates are created equal. You also need to pay attention to fat and sugar content.
Here are some carbohydrate choices that should be made frequently:
* Whole grain cereals
* Whole wheat breads and rolls
* Brown rice
* Whole wheat crackers
* Raw or lightly steamed fruits and vegetables
* Whole wheat pita pockets or wraps
Carbohydrate choices that should be made less often:
* Potato chips
* White bread
* White rice
* Other foods that have been processed
* Cookies
* Easy to eat snacks
Carbohydrates are an essential part of every diet but make sure you are including the right kinds in yours. Good carbohydrates will fill you up and not create a sudden spike in your blood sugars. Bad carbohydrates are usually over-processed, create high blood sugars, create obesity and are high in sodium.
As carbohydrates are going to make up almost half of your daily food choices it is important to fill you body with high-quality choices. Choose ones that will give you energy and not cause you to gain weight.
The less processed or refined a carbohydrate is the better it is going to be for you. Even when baking, choose unbleached whole grain flour.
It doesn’t make a big difference in taste but it does in the quality of carbohydrate it creates. Try whole grain flour in pancakes, cookies and cakes.
