Thursday, December 13, 2007

Star Fruit Salad

Ingredients:

1/4 cup raspberry vinegar

3 tbsp salad oil

1 Tbsp. honey

1 10-0z. package torn mixed blend salad greens
1 small carambola (star fruit), thinly sliced
1/2 of a small red onion, thinly sliced
Fresh raspberries

Directions:

To make the dressing use a screw top jar, combine the raspberry vinegar, oil and honey. Cover and shake well.

In an extra large bowl, combine mixed greens, carambola, and red onion; toss gently to combine. Shake the dressing. Drizzle dressing over greens mixture, toss gently to coat. If desired, garnish with raspberries.

Per serving: 65 cal., 5 g total fat, o mg chol., 6 mg sodium., 5 g carb., 1 g fiber, 1 g pro. Exchanges; 1 vegetable, 1 fat. Carb choices: 0




Gingered Cranberry Sauce

This is sweetened with maple and can be made days before you use it.

Ingredients:
1/2 cup pure maple syrup or maple flavored syrup
1/2 cup water
1/3 cup sugar substitute equal to 1/3 cup sugar
2 Tbsp. lime juice
1 12-oz. package fresh cranberries
1 tsp. finely chipped fresh ginger



Directions:

In a saucepan, combine first four ingredients. Bring to boiling, stirring to dissolve sugar; reduce heat. Simmer, uncovered for 3 minutes.

Stir in cranberries and ginger. Simmer uncovered, about 5 minutes or until mixture starts to thicken, stirring occasionally. Cool slightly.

Per serving: 83 cal, 0 g total fat, o mg chol., 2 mg sodium, 22 g carb., 2 g fiber, o g pro. Exchanges: 1.5 carb., Carb choices 1.5

recipe source: Big Mama's Recipes and Resources

Wednesday, December 12, 2007

Shallot-mushroom gravy

This gravy is made with no fat nonstick spray instead of fatty drippings.

Total time to prep and make is 25 minutes.

Ingredients:

1 cup coarsely chopped shallot
1 1/2 cups sliced assorted fresh mushrooms
1 14 oz. can reduced sodium chicken broth
1/4 cup all purpose flour
1 Tbsp. balsamic vinegar
1 tsp. snipped fresh oregano or marjoram or 1/4 tsp. dried oregano or marjoram, crushed
Dash ground black pepper

Directions:
Coat medium saucepan with cooking spray, heat over medium heat. Add shallot, cook and stir about 6 minutes or until tender and golden. Add mushrooms cook for about 4 minutes.
In a small bowl, combine 1/2 cup of the broth and flour; add to mushroom mixture. Add remaining broth, balsamic vinegar, dried herb and pepper. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more. Stir in fresh herb, if using.

Per serving: 40 calories, 0g total fat,o mg chol., 103 mg sodium,9 g carb., 1 g fiber, 1 g pro. Exchanges 0.5 carb. Carb choices o.5

Sunday, December 02, 2007

Spiced Sweet Potato Stuffing

You can serve this recipe in baking dish if you like. I used it to stuff a turkey.

Ingredients:
1 to 1 1/4 cup reduced sodium chicken broth
2 cups chopped, peeled sweet potato
12 slices raisin bread, lightly toasted and cut into 1/3 inch pieces.
2 tablespoons butter, melted
1 1/2 teaspoon Jamaican jerk seasoning

Directions:
Preheat the oven to 325 degrees F. In a medium saucepan bring 3/4 cup of the broth to boiling. Add sweet potato. Return to boiling, and reduce heat. Cover and cook for 7 two minutes or just until gender. Do not drain. Transfer to a large bowl. Stir in raisin bread, butter and jerk seasoning. Drizzle with enough remaining broth to moisten, toss gently.

Spoon stuffing into 2 quart square baking dish. Cover loosely with foil. Bake for 20 t0 25 minutes or until heated through Per serving: 130 cal- 4g total fat-2 g saturated fat - 6 mg chol- 22 g carb - 2 g fiber 3 g protein - Exchanges: 1.5 starch - 0.5 fat - Carb choices 1.5

Saturday, December 01, 2007

Cooking Tips for a Diabetic Smart Holiday Meal

I have found that the holidays does not have to be a tasteless, bland time for diabetics. Many of the traditional recipes can be modified to fit a diabetic diet and there are many new and interesting recipes to try. I will share recipes that you can make for the holidays that are healthy and will fit with whatever diet you may be on. To help you prepare your feast here are some helpful tips that you can use to plan a diabetic smart Holiday dinner that your whole family will enjoy.

1. Use a self basting bird to ensure moist meat rather than basting with butter. Cover the bird with foil and shape like a tent at the beginning of roasting. Remove the foil an hour before the turkey is done to brown the skin.

2. Use a can of reduced sodium chicken broth and a spoonful of lour, then thicken on the range top, instead of gravy from fatty meat drippings.

3. Use whole grain bread in your stuffing or switch to a wild rice stuffing to increase fiber. Moisten the stuffing with reduced sodium chicken broth instead of butter.

4. If you make mash potatoes leave the peel on for that extra bit of fiber. Use fat free milk instead of whole milk.

5. Substitute plain yogurt for butter or sour cream.

6. Top your sweet potatoes with apple cider thickened with a little corn starch instead or marshmallows and brown sugar.

7. Try a fresh green bean casserole or steamed green beans and onions instead of the traditional green bean casserole.

8. Use whole grain breads.

9. Use spreadable fruits instead of jellies and jams. It contains less sugar and is 100 percent fruit.

10. Find recipes for your sweet potato pies that uses egg produces and low fat evaporated milk instead of cream.

11. Try a pumpkin custard instead of pumpkin pie to skip the pie crust.

12. Try apples slices that you saute instead of the high carb apple pie. Serve the apple slices in a little butter and cinnamon and serve them over vanilla frozen yogurt.

If you follow these tips you are in for a delicious, diabetic smart meal.