diabetes low blood sugar cookbook v2

SOLUTION KITdiabetes

THE LOW BLOOD SUGAR COOKBOOK

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The Diabetes Solution Kit 57

LOW BLOOD SUGAR COOKBOOK There is no magic bullet for preventing high blood sugar, but a smart diet can go a long way toward keeping it at a healthy level. These recipes are perfect for a blood sugar friendly diet low in carbs and calories. This is much more then a cookbook, it is a guide to eating healthy everyday.

BREAKFAST Delicious Banana Yogurt Pancakes Ingredients: 2 cups (280 g) whole spelt flour 1 packet sugar substitute (stevia) 1 tablespoon (15 g) baking soda 8 ounces (240 ml) unsweetened plain yogurt 1 large very ripe banana, mashed 1/2 cup (240 ml) skim milk 1/2 tablespoon (7.5 ml) safflower oil 1 teaspoon (5 ml) vanilla extract 4 egg whites, beaten to soft peaks Pastured or organic butter

Preparation: Combine flour, sugar substitute and baking soda in a large bowl. Stir to combine. Add yogurt, banana, milk, oil and vanilla. Stir until just moistened.

Gently fold in beaten egg whites to complete batter.

Lightly coat a nonstick skillet with butter. Working in batches and using a ladle, make 4-inch pan-cakes. Cook until bottom is browned and bubbles come to the top of the cakes. Turn and continue to cook until browned. Keep warm while cooking the rest of the pancakes. Serve these with pure maple syrup or fresh berries.

Healthy Hot Cereal A healthy way to start the day off is with hot whole grain cereal. Use cinnamon and vanilla to create a delicious flavor and add the health benefits of cinnamon. Prep time: 20 minutes

Ingredients: 3 cups water 1/2 teaspoon cinnamon 1 teaspoon vanilla 1 cup oats, rolled (raw), preferably organic Preparation: Place water in a pot and add cinnamon and vanilla. Bring water to a boil; reduce heat to simmer.

Add oats or whole grain cereal of choice and cook as directions indicate. Serve hot and enjoy the day!

Per serving: 80 calories (14% calories from fat), 3 g protein, 1 g total fat, 14 g carbohydrate, 0 cholesterol, 6 mg sodium. Makes 4 servings.

58 The Diabetes Solution Kit

Wild Mushroom Omelette Ingredients: Pastured or organic butter 6 ounces (180 g) fresh wild mushrooms such as shiitake, Portobello, chanterelles, etc., or button

mushrooms (or a combination of 2 or more kinds), thinly sliced 2 scallions, white part only, thinly sliced 1/4 teaspoon (1.25 ml) herbs, such as oregano, basil or dill 1 tablespoon (15 ml) chopped fresh flat-leaf parsley Freshly ground pepper 8 ounces (240 ml) liquid egg substitute 2 sprigs fresh flat-leaf parsley for garnish

Preparation: Heat small amount of butter in small skillet or omelet pan for a minute. Add mushrooms and scal-lions; cook over high heat until mushrooms are just cooked through, stirring. Add fine herbs, parsley and pepper. Remove from heat and keep warm.

Using the same small skillet, add a little butter. Add half the egg substitute. Cook over medium heat, lifting sides of eggs to allow uncooked eggs to flow under. Once the bottom is lightly browned, carefully flip omelet to brown the other side. Using a slotted spoon to drain off any liquid, spoon half the mush-room mixture onto omelet and fold in half. Transfer omelet to warmed plate and keep warm.

Repeat procedure, making the second omelet. Place a sprig of parsley on each omelet.

Canadian Bacon and Herb OmeletteIngredients: 3 eggs 1 ounce cheese 1 tablespoon fresh parsley 1 tablespoon fresh basil Pinch salt and pepper 1 tablespoon coconut oil (or olive oil) 2 slices Canadian bacon Preparation: Coat large skillet (preferably nonstick) with cooking coconut oil (or olive oil) and place over medium heat.

In a bowl, mix together eggs, herbs and season with salt and pepper. Pour egg mixture into skillet. Cover pan and cook over low heat until eggs are cooked and puffy, 4-6 minutes.

Total net carbs: 4 grams


SALADS

Curried Chicken Salad With Red Grapes in Wonton CupsIngredients: 12 wonton wrappers 1 cup finely diced, cooked boneless, skinless chicken breast (antibiotic free), chilled 1/4 cup unsweetened yogurt 1 tablespoon mayonnaise 1 tablespoon mango chutney 1 teaspoon hot Madras curry powder 1/4 teaspoon sea salt or more to taste 3 tablespoons diced celery 1/2 cup seedless red grapes, thinly sliced horizontally 2 teaspoons minced fresh cilantro Preparation: Preheat oven to 350F. Coat a nonstick mini-muffin tin with natural butter and press a wonton square into each cup of the tin, forming a wonton cup. Lightly coat wonton cups with cooking spray and bake 12 minutes or until golden brown. Remove from oven and let cool in pan.

Meanwhile, in a medium bowl, stir together chicken, yogurt, mayonnaise, chutney, curry powder and salt. Add celery, grapes and cilantro and stir.

With a spoon, stuff about 2 tablespoons of the salad into each wonton cup. Garnish each with a tiny sprig of cilantro or red grape sliver, if desired.

Serves 4. Serving size: 3 wonton cups.

Quick and Easy Chicken SaladIngredients: 2 cups lettuce (iceberg) 2 tomato slices 3 slices cucumber 1 scallion Sliced chicken breast Low fat cheese (optional) 1-1/2 tablespoons olive oil 1-1/2 teaspoons vinegar (red or white) 1/2 pinch parsley Pinch dill weed Preparation: Slice small tomato into 6 slices, a medium cucumber into 10 equal slices and dice scallion.

Add ingredients together in bowl. Add salt and pepper to taste.

Total net carbs: 7 g


Wild Rice SaladIngredients: 1-1/2 cups (225 g) raw wild rice, washed 6 cups (1,440 ml) water 4 tablespoons (60 ml) olive oil 1 pound (480 g) orzo 3 tablespoons (45 ml) fresh lemon juice 6 scallions, white part and 2 inches (5 cm) green, chopped 1/2 teaspoon (2.5 ml) kosher salt (optional) Freshly grated pepper 1/2 cup (62) toasted slivered almonds Preparation: In a large pot, combine rice with water and simmer, covered, 40 to 45 minutes. Drain rice well and transfer to a large salad bowl. Toss with half the oil.

In a large pot, cook orzo in boiling water until al dente. Drain and add to rice. Drizzle with rest of oil and lemon juice. Add scallions. (Can be made to this point and refrigerated 1 day before using.)

Just before serving, season with salt (if using) and pepper and stir in almonds.

Per 1/2 cup serving: 144 calories (25% calories from fat), 5 g protein, 4 g total fat (0.5 g saturated fat), 23 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 3 mg sodium. Makes 24 servings.

Fusilli Salad With Grilled Seafood and VegetablesIngredients: Olive oil cooking spray 1/2 pound (240 g) large shrimp, peeled and de-veined 1/2 pound (240 g) sea scallops 1 pound (480 g) broccoli florets 8 ounces (240 g) fusilli or other corkscrew pasta 2 pounds (960 g) vine-ripened tomatoes, peeled and seeded, diced 1/4 cup (60 ml) white wine vinegar 1/2 teaspoon (2.5 ml) grated lemon rind 1 clove garlic, minced 1/2 teaspoon (2.5 ml) sugar 3 tablespoons flat leaf parsley, chopped 1 tablespoon fresh thyme leaves 1/4 teaspoon (1.25 ml) kosher salt, optional Fresh pepper to taste 2 tablespoons (30 ml) olive oil Lettuce cups Extra thyme or parsley for garnish Preparation: Coat a ridged skillet with cooking spray. Grill seafood over high heat until done, about 2 minutes for shrimp and 3 minutes for scallops, depending on size. You may also grill over coals. Refrigerate until ready to assemble.


Blanch broccoli in lightly salted boiling water until crisp cooked. Drain under cold water to stop cook-ing. Refrigerate. In the same water, cook pasta according to package directions until cooked al dente. Drain and place in serving bowl.

Add tomatoes, vinegar, lemon zest, garlic, sugar, parsley, thyme, salt (if using) and pepper and re-served broccoli. Toss to coat.

Just before serving, add olive oil and seafood. Gently toss. To serve, place lettuce cups on plate and divide salad between them. Garnish with extra herbs.

Per serving: 456 calories (19% calories from fat), 31 g protein, 10 g total fat (1.3 g saturated fat), 62 g carbohydrates, 8 g dietary fiber, 95 mg cholesterol, 267 mg sodium. Makes 4 servings

Steak and Potato SaladIngredients: 4 pounds boneless top sirloin steak, cut 1 inch thick, trimmed of all visible fat 3 pounds small red new potatoes, scrubbed and quartered 2 pounds very young green beans, trimmed 2 pounds yellow squash, thinly sliced 2 pounds cherry tomatoes 4 quarts lightly packed mixed baby salad greens Dill dressing: 1 cup sour cream 1/4 cup safflower or olive oil mayonnaise 1 small red onion, about 3 ounces, minced 2 tablespoons balsamic vinegar 2 tablespoons white wine vinegar 2 to 3 tablespoons Dijon mustard 1/2 cup chopped fresh dill Preparation: Ahead of time, grill steak 5 minutes on each side until medium rare, or to desired doneness. Cut into slices on diagonal about 1/2 inch thick. Pack into container and chill.

Place potatoes in a pot with water to cover. Bring to a boil, reduce heat and simmer until fork tender, about 10 minutes. Drain and set aside.

Steam green beans and squash over boiling water until just tender, about 4 minutes. Drain and refresh under cold running water. Drain again. Toss green bean mixture with potatoes. Pack into container and chill.

Wash and dry cherry tomatoes; cut each in half and pack in container and chill. Wash and dry salad greens. Pack in plastic bag and chill.

Make dressing: Combine all dressing ingredients, starting with 2 tablespoons of Dijon. Taste, adding more as needed. Pack in container and chill.

When ready to serve, arrange greens in a large shallow serving bowl. Arrange vegetables over greens and top with steak slices. Scatter tomatoes over salad.


Drizzle about 1/4 cup dressing over top of salad. Place remaining dressing nearby to spoon over individual servings.

CHICKEN Stuffed Chicken Breast Ingredients: 1 skinless boneless chicken breast half 1 ounce crumbled feta cheese with peppercorn, garlic and herbs 1/4 cup roasted red sweet peppers 1 tablespoon olive oil 1/4 cup chicken broth 1 cup broccoli Preparation: Drain and cut red sweet peppers into strips.

Place chicken breast between two pieces plastic wrap. Pound lightly with flat side of meat mallet to 1/4 inch thick. Sprinkle chicken breast with feta cheese

Place sweet pepper strips in center of chicken breast. Fold over filling and roll up each chicken breast half and secure with wooden toothpicks.

In a medium nonstick skillet, cook chicken in hot oil over medium heat for about 5 minutes, turning over to brown evenly.

Add chicken broth to skillet and bring to boiling. Reduce heat, simmer and cover for about 8 minutes until done.

To serve, spoon juices over stuffed chicken breast.

Total net carbs: 9 grams

Cuban Chicken Tenders With Black BeansIngredients: 12 (about 1-1/4 pounds) chicken tenders 1/2 teaspoon chili powder 1 10-ounce can mild diced tomatoes and green chilies 1/2 15.5-ounce can no-salt-added black beans, rinsed and drained 2 teaspoons extra virgin olive oil 1/2 cup sour cream Preparation: Sprinkle both sides of chicken pieces evenly with chili powder.

Place a large nonstick skillet over medium-high heat until hot. Lightly coat skillet with olive oil, cook chicken 2 minutes or until browned on one side, turn and top with tomatoes and beans. Bring to a boil (over medium-high heat) and cook for 3 minutes or until chicken is no longer pink in the center.


Remove from heat and drizzle oil evenly over all. Serve in shallow soup bowls, topped with sour cream.

Per serving: 265 calories, 55 calories from Fat, 6 g total fat, 1.5 g saturated fat, 0 g trans fat, 85 mg cholesterol, 405 mg sodium, 16 g total carbohydrate, 3 g dietary Fiber, 4 g sugars, 35 g protein. Serves 4. Serving size: 3 ounces cooked chicken, 1/2 cup bean mixture and 2 tablespoons sour cream Its a great on hand dish. Keep chicken in freezer until needed. Great served over brown rice or whole grain pasta (1/2 cup per serving).

Orange and Honey-Glazed Chicken With AlmondsIngredients: 1 tablespoon honey 1 whole roasting chicken (3-1/2 pounds), skin and giblets removed, rinsed and dried 1 teaspoon extra-virgin olive oil 2 garlic cloves 2 oranges, juiced 1/2 teaspoon kosher salt 1/4 teaspoon freshly ground pepper 1 tablespoon extra-virgin olive oil 1 cup basmati rice, soaked in water for 20 minutes and drained 1-3/4 cups boiling water 1 teaspoon turmeric 1 teaspoon cinnamon 1 teaspoon ground ginger 1/2 cup golden raisins, soaked in hot water for 20 minutes and drained 1/4 cup blanched almonds, slivered Preparation: Preheat oven to 425F. Place honey in a small saucepan. Heat over low heat until fluid; reserve.

Place chicken in a roasting pan greased with olive oil. Put garlic in chicken cavity. Pour warm honey over top. Pour orange juice around base of pan and season chicken with salt and pepper. Roast for 1 hour and 45 minutes (basting every 20 minutes) or until juices run clear from the thigh when pierced. (If blood comes out, the chicken is not done.)

After chicken has been roasting for 1 hour, begin preparing rice. Combine olive oil, rice, boiling water, turmeric, cinnamon, ginger and salt to taste over high heat. Cook, uncovered, until all the water is absorbed. Stir in raisins, lower heat to lowest level possible and cover tightly. Cook for 10 minutes, turn off heat and let stand for 10 minutes.

Place a small skillet over medium heat. Add almonds. Toast 5-10 minutes or until just golden and release their aroma. Stir almonds into rice and keep covered until serving.

When chicken is finished, remove from oven. Cover with foil. Let stand for 10 minutes, then carve, drizzle with pan juices and serve with rice.

Per serving: 390 calories, 115 calories from fat, 13 g total fat, 2.5 g saturated fat, 0 g trans fat, 75 mg cholesterol, 240 mg sodium, 40 g total carbohydrates, 2 g dietary fiber, 14 g sugars, 29 g protein.Serves 6. Serving size: 1/3 cup rice + 3 ounces chicken


Fresh Ginger and Mint ChickenIngredients: 1/2 cup coarsely chopped fresh mint 1 1-inch piece fresh ginger, peeled and chopped (about 1 tablespoon, or use 1 teaspoon ground

ginger) 3 medium cloves garlic, minced 1 cup unsweetened plain yogurt 2 teaspoons ground coriander 2 5-ounce boneless, skinless chicken breast halves 1 medium tomato, sliced Preparation (Prep time: 35 minutes): Mix mint, ginger and garlic together in a food processor or small bowl. Add yogurt and coriander.

Place chicken in a bowl and pour mixture on top. Marinate 15 minutes, turning once during this time.

Preheat broiler.

Line baking sheet with foil and place chicken and marinade on sheet.

Broil chicken about 5 inches from heat source 5 minutes per side.

FISH Adriatic Fish Stew Over Angel Hair PastaIngredients: 1 tablespoon (15 ml) olive oil 1 small onion, 4 ounces (120 g), chopped 2 garlic cloves, minced 1 pound (4880 g) firm fleshed fish such as sea bass or red snapper, cut into 2-inch (5 cm) pieces 1 14.5-ounce can (415 g) no salt added diced tomatoes 1/2 cup (120 ml) dry white wine 1/4 cup (60 ml) natural vegetable broth 3/4 pound (360 g) fresh mussels in the shell, well scrubbed and debearded 1/4 pound (120 g) medium shrimp, peeled and deveined 1 tablespoon (15 ml) red wine vinegar 8 ounces (240 g) whole wheat or rice angel hair pasta, cooked al dente according to package

directions and drained Freshly ground pepper Preparation: Heat olive oil in nonstick stockpot over medium-low heat. Add onion and garlic; saut 4 minutes until onion is limp, taking care not to let garlic burn.

Add fish and saut 2 minutes on each side, turning once. Transfer fish to a plate.

Add tomatoes, wine and vegetable broth to pot. Cook, stirring, over high heat until reduced by 1/3. Lower heat to maintain a lively simmer. Place mussels and shrimp on top of tomato mixture. Cover and cook until mussels open and shrimp are pink and cooked through. Return fish to stew to reheat.


Divide pasta between 4 pasta bowls. Stir vinegar into stew and ladle fish stew on top of pasta. Serve at once, passing the pepper grinder for each person to add according to taste.

Note: When cooking live mussels, some quickly open wide while others barely crack open. The latter can be fully opened using a clam opener, spoon or tongs. A mussel that refuses to open even a little may have been dead before cooking so it is safest to discard those.

Per serving: 448 calories (16% calories from fat), 39 g protein, 8 g total fat (1.5 g saturated fat), 51 g carbohydrate, 3 g dietary fiber, 99 mg cholesterol, 232 mg sodium. Makes 4 servings.

Baked Halibut With Mustard CrumbsIngredients: Pastured or organic butter 1-1/4 pounds (675 g) halibut steaks, 1 inch (2.5 cm) thick, cut into 4 equal serving pieces 1 tablespoon (15 ml) fresh lemon juice Salt (optional) and freshly ground pepper to taste 1 cup sprouted bread crumbs 1 tablespoon (15 ml) pastured or organic butter, melted 2 teaspoons (10 ml) Dijon mustard 1/4 cup (59 ml) minced red onion 1 tablespoon (15 ml) minced fresh parsley 1/4 cup (59 ml) dry white wine or natural chicken broth Preparation: Preheat oven to 400F (205C). Lightly coat a baking dish large enough to hold fish in a single layer with butter.

Rinse halibut; pat dry with paper towels. Place halibut in baking dish and sprinkle with lemon juice. Season with salt (if using) and pepper.

In a small bowl, combine breadcrumbs, melted butter, Dijon mustard, red onion and parsley. Pat crumb mixture on top of halibut. Drizzle with wine.

Bake 10 to 15 minutes, until fish flakes easily when tested with a fork. Serve at once.

Fancy Tuna Sub SandwichIngredients: 1 1-pound (480 g) loaf yeast-free, true sourdough bread 1 6-ounce (189 g) can water-packed white tuna, drained 1/3 cup (73 g) olive oil or safflower mayonnaise 1 teaspoon (5 ml) lemon juice 1/2 teaspoon (2.5 ml) chopped fresh tarragon Freshly ground pepper 2 leaves romaine lettuce 3 hard-boiled eggs, white part only, sliced 2 large ripe tomatoes, about 1 pound (480 g) total, sliced thin 4 thin slices dill pickle


Preparation: Cut bread in half lengthwise. Hollow out bread, leaving a 1-inch shell.

Combine tuna, mayonnaise, lemon juice, tarragon and pepper.

Place lettuce leaves on bottom of bread. Top with tuna salad. Layer tuna with egg whites, tomato slices and pickles. Wrap tightly in plastic wrap and refrigerate until ready to serve.

To serve, slice diagonally and place on serving platter.

SOUPS AND STEWS Pasta E Fagioli (Pasta and Bean Soup)Ingredients: Olive oil cooking spray 1 small onion, chopped 1 carrot, chopped 1 zucchini, chopped 2 ounces button mushrooms, cleaned and sliced 1 14-1/2 ounce no-salt-added diced tomatoes with juice 1 16-ounce can cannellini beans, rinsed well 3 cups natural beef or vegetable broth Freshly ground pepper 6 ounces dried whole wheat or rice pasta 2 tablespoons grated Parmesan cheese Preparation: Spray a nonstick covered pot with cooking spray. Add onion, carrot, zucchini and mushrooms; saut 5 to 6 minutes until onions wilt.

Add tomatoes with their juice and simmer, covered, 20 minutes. Add beans and simmer, uncovered, 5 minutes. Add broth and cook, uncovered, 10 minutes. Cool and freeze in an airtight container.

When ready to serve, reheat in a pot or in the microwave. While soup is reheating, cook pasta ac-cording to package directions to al dente. (Do not overcook pasta as it will continue to cook in the hot soup.) Drain pasta and combine with soup.

Ladle into soup bowls, topping each serving with a sprinkling of Parmesan cheese.


Indian Curry Fish StewIngredients: Olive oil cooking spray 4 scallions, white part and 1 inch (2.5 cm) green, thinly sliced 3 large garlic cloves, minced 2 teaspoons (10 ml) minced fresh ginger 1-1/2 tablespoons (22.5 ml) Indian curry powder, depending on your tolerance for heat


2 cups (480 ml) bottled clam juice 2 baking potatoes, 20 ounces (620 g) total, peeled and cubed 3 carrots, 6 ounces (180 g) total, peeled and sliced 2 small zucchini, 4 ounces (120 g) total, diced 1/2 teaspoon (2.5 ml) grated lime zest 1/2 teaspoon (2.5 ml) ground cinnamon 1/8 teaspoon (0.06 ml) ground cloves 2 pounds (960 g) boneless and skinless firm white fish, such as monkfish, halibut, grouper or red

snapper, cubed 1-1/2 teaspoons (7.5 ml) fresh lime juice 3 tablespoons (45 ml) fresh cilantro with extra for garnish 1 tablespoon (15 ml) unsweetened flaked coconut (optional), available in health food stores

Preparation: Lightly spray a nonstick covered pot with cooking spray. Add scallions, garlic and ginger. Stir and cook over medium heat 2 minutes. Add curry and stir 1 minute.

Add clam broth, stirring to incorporate. Stir in potatoes, carrot, zucchini, lime zest, cinnamon and cloves. Partially cover and simmer 20 minutes until potatoes and vegetables are cooked.

Add cubed fish, lime juice and cilantro; simmer, stirring occasionally, until fish is cooked through, about 10 minutes.

To serve, place stew in a serving dish. Garnish with coconut and extra cilantro. Serve at once.

Note: This dish is high in sodium and not appropriate for low-sodium diets except for occasional use. Per serving: 248 calories (14% calories from fat), 34 g protein, 4 g total fat (1.0 g saturated fat), 18 g carbohydrate, 3 g dietary fiber, 48 mg cholesterol, 646 mg sodium (not a suitable low-sodium diet). Makes 6 servings.

Quick and Easy Chili SoupIngredients: 6 ounces breakfast sausage 1 16-ounce can dark kidney beans, rinsed and drained 1 14.5-ounce can stewed diced tomatoes with Mexican seasonings 1 cup finely chopped green bell pepper 1 cup water 1-1/2 teaspoons sugar or pourable sugar substitute 1 teaspoon ground cumin Preparation: Place a large saucepan over medium heat until hot. Coat saucepan with cooking spray, add sausage and cook 2 minutes or until beginning to lightly brown on edges, stirring constantly.

Add remaining ingredients except 1/4 teaspoon cumin. Bring to boil over high heat, reduce heat, cover and simmer 8 minutes.

Break up large pieces of tomato with fork. Remove from heat, stir in remaining 4 teaspoons cumin.


GRAINS Baked Polenta With Eggplant and Red Bell PeppersIngredients: 1 medium eggplant, 10 ounces (300 g), cut into 1-inch (2.5 cm) cubes 1 teaspoon (5 ml) salt 2 large red bell peppers, 8 ounces (240 g) each Olive oil cooking spray 2 garlic cloves, minced 4 sprigs fresh thyme, leaves picked 2 quarts (2 l) natural chicken broth 2 cups (280 g) quick-cooking polenta 4 ounces (120 g) part-skim mozzarella, cut into 1-inch (2.5 cm) cubes Preparation: Place eggplant cubes in a colander, sprinkle with salt, toss and let rest for at least 30 minutes to drain excess moisture.

Preheat oven to 450F (230C, Gas Mark 8). Spray peppers with cooking spray and place in oven-proof skillet or roasting pan. Roast about 8 minutes to blister and blacken skins. Using tongs, turn peppers over and roast 7 minutes more. Do not over roast. When cool enough to handle, pull out top stem and remove seeds and skin. Pat dry. Cut into 1-inch diced cubes and set aside.

Spray a large skillet with cooking spray and place over medium-high heat. Add drained eggplant and cook 2 minutes, stirring. Add garlic and thyme. Cook 2 minutes more, until eggplant is soft. Remove from heat and add roasted peppers.

Fill a 3-quart (3 l) pot with chicken broth. Bring to a boil. Add polenta in a steady stream, whisking until smooth. Cook over medium-low heat 15 minutes, stirring frequently with a wooden spoon or spatula. Pour into a large baking dish or casserole. Spread eggplant-pepper mixture evenly over polenta, pressing it down with a wooden spoon. Top with mozzarella cubes, pressing lightly. (Dish can be assembled to this point, covered and refrigerated 1 day ahead. Increase baking time by about 20 to 25 minutes if unbaked casserole is cold.)

When ready to bake, preheat oven to 375F (190C, Gas Mark 5). Bake casserole for about 25 min-utes, until cheese is melted.


Coconut RiceIngredients: 1 teaspoon (5 ml) crushed dried oregano 1 cup (150 g) raw brown basmati rice 2 cups (480 ml) natural chicken broth 1 teaspoon (4 g) pastured or organic butter 2 tablespoons (30 ml) unsweetened coconut 2 scallions, white part and 1 inch (2.5 cm) green, minced Salt (optional) and freshly ground pepper to taste


Preparation: In a heavy saucepan, combine oregano, rice, chicken broth and butter. Bring to a boil. Cover and reduce heat to simmer. Cook, covered, 10 to 15 minutes, until rice is tender and liquid is absorbed.

Meanwhile, toast coconut in a heavy nonstick skillet over medium-low heat, tossing coconut fre-quently, until lightly browned.

When rice is done, fluff with a fork, stirring in coconut and scallions. Mound rice in center of a heated serving plate and surround with ragout. Serve at once.

Diabetic exchanges: 2-1/2 carbohydrate (2-1/2 bread/starch) Per serving: 202 calories (17% calories from fat), 5 g protein, 4 g total fat (2.0 g saturated fat), 39 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 31 mg sodium. Makes 4 servings.

Risotto With Fresh AsparagusIngredients: 1 tablespoon (15 ml) olive oil 1 cup (160 g) chopped white onion 6 cups (1,440 ml) fat-free, low-sodium beef stock 2 cups (384 g) Italian Arborio or Carnaroli rice 1 cup (240 ml) dry white wine or additional stock 2 teaspoons (10 ml) fresh thyme leaves or 1/2 teaspoon (2.5 ml) crushed dried Grated zest of 1/2 lemon 1 cup (134 g) fresh asparagus tips 8 lettuce cups Sprigs of fresh thyme for garnish (optional) Preparation: In a large nonstick pot, heat oil and add onion. Saut over medium heat until onion is limp, about 4 minutes.

In a separate pot, heat stock to a simmer; keep hot.

Add rice to onion. Cook, stirring, 1 minute. Add wine and cook, stirring, until liquid is absorbed.

Add 1 cup (240 ml) stock to rice, stirring, until all the liquid has been absorbed. Continue adding stock, 1/2 cup (120 ml) at a time, constantly stirring after each addition, until liquid is absorbed. Continue until all stock is used and risotto is creamy and just tender to the bite. Stir in thyme and lemon zest.

Blanch asparagus tips for 1 minute in boiling water. Drain. Gently stir into risotto.

Place a lettuce cup on each of 8 serving plates. Fill with 1 cup (210 g) risotto. Garnish with a sprig of thyme, if desired.

Per serving: 223 calories (8% calories from fat), 6 g protein, 2 g total fat (0.3 g saturated fat), 43 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 33 mg sodium. Makes 8 servings.


Key West Black Beans and RiceIngredients: 1 tablespoon (15 ml) olive oil 1 medium, 5 ounces (150 g) yellow onion, minced 1 large clove garlic, minced 1 15-ounce (450 g) can black beans, rinsed and well drained 1/4 teaspoon (1.25 ml) ground cumin 1/4 teaspoon (1.25 ml) crushed dried oregano 1 bay leaf 1/2 teaspoon (2.5 ml) packed light brown sugar 1/2 tablespoon (7.5 ml) red wine vinegar Freshly ground pepper to taste 2 cups (350 g) hot cooked rice Preparation: Heat oil in a heavy skillet over medium-low heat. Add onion and garlic. Saut, stirring often, until onion is soft but not browned, about 4 minutes. Stir in remaining ingredients except cooked rice. Sim-mer 5 minutes. Discard bay leaf.

To serve, divide beans and sauce between 6 heated serving plates. Pack 1/3 cup hot cooked rice into a mold. Unmold onto beans and serve at once.

Pineapple Zucchini BreadIngredients: Olive oil cooking spray 3 large eggs 1/3 cup safflower oil 7 packets DiabetiSweet 1 tablespoon natural vanilla 1 8-ounce can crushed pineapple, packed in natural juice, well drained 2 cups grated zucchini 3 cups whole spelt flour 2 teaspoons baking soda 1/2 teaspoon baking powder 1-1/2 teaspoons ground cinnamon 3/4 teaspoon ground nutmeg 1 teaspoon salt (optional) 1 cup chopped walnuts or pecans (optional)


Preparation: Preheat oven to 375F. Lightly coat two 8-inch loaf pans with cooking spray.

In a large bowl, beat eggs; add oil, DiabetiSweet, vanilla, pineapple and zucchini.

In a second large bowl, sift together all-purpose flour, whole wheat flour, baking soda, baking powder, cinnamon, nutmeg and salt (if using). If using, add walnuts and toss.

Mix dry ingredients into egg mixture until just combined. Spoon into prepared loaf pans.

Bake 40 minutes or until tester inserted near middle comes out clean. Cool in pan 5 minutes, then turn out and cool on wire racks.

Per serving (bread only): 118 calories (35% calories from fat), 3 g protein, 5 g total fat (0.6 g satu-rated fat), 16 g carbohydrate, 2 g dietary fiber, 32 mg cholesterol, 149 mg sodium. Makes 2 loaves, 10 servings each.

PIZZAS Summer Vegetable PizzaIngredients: 2 4-ounce (120 g) spelt pizza shells Olive oil cooking spray 1/2 teaspoon (1.25 ml) garlic powder, or to taste 1/2 cup (120 g) grated part-skim mozzarella cheese 2 button mushrooms, thinly sliced 1 small yellow summer squash, 3 ounces (90 g), thinly sliced 1 plum tomato, 3 ounces (90 g), thinly sliced 1/2 green bell pepper, 3 ounces (90 g), chopped 2 tablespoons (18 g) fresh basil, chopped 1 tablespoon (30 g) grated Parmesan cheese Preparation: Preheat oven to 450F (230C)

Place pizza shells on a pizza stone or heavy nonstick cookie sheet.

Lightly coat shells with cooking spray and sprinkle each shell with 1/8 teaspoon garlic powder. Sprin-kle each shell with 1/4-cup mozzarella cheese. Arrange mushroom slices around outside of shell. Cover shell with squash slices and then tomato slices and bell pepper. Top with fresh basil, remaining garlic powder, remaining mozzarella cheese and Parmesan cheese. Coat again with cooking spray.

Bake 12 -15 minutes until vegetables are cooked and cheeses have melted. Cut in half and serve immediately.

Per serving: 260 calories (30% calories from fat), 6 g protein, 8 g total fat (2.6 g saturated fat), 36 g carbohydrates, 4 g dietary fiber, 9 mg cholesterol, 233 mg sodium. Makes 4 servings.


Onion and Sundried Tomato PizzaIngredients: Corn meal (insignificant amount) 1 packaged 10-ounce (283 g) thin pizza crust Olive oil cooking spray 3 large onions, thinly sliced 1 tablespoon (15 ml) water 1 teaspoon (5 ml) minced garlic 2-1/2 ounces (63.75 g) sun-dried tomatoes, minced 1 cup (200 g) shredded part skim mozzarella cheese 1-1/2 teaspoons chopped fresh rosemary 2/3 cup (100 g) low fat, low salt ham, sliced into strips 3 tablespoons (45 g) freshly grated Parmesan cheese Preparation: Preheat oven to 400F (200C).

Sprinkle a pizza stone or baking sheet with small amount of corn meal to prevent sticking. Place pizza crust on top. Coat a nonstick skillet with cooking spray. Add onions and water. Cover and cook until wilted. Uncover, raise heat to medium high and add garlic. Cook and stir until onions start to brown. Add tomatoes and continue to stir and cook another 5 minutes. If sun-dried tomatoes are very dry, plump them in boiling water and then chop. If you cannot find low salt ham, substitute cooked chicken sausage. Set aside.

Spray pizza crust with cooking spray. Sprinkle with mozzarella cheese, leaving 1/3 inch around edges. Top with onion-tomato mixture. Sprinkle with rosemary. Place ham slices on pizza and sprinkle with Parmesan. Coat again with cooking spray. Bake until edges are golden and cheeses are puffed and brown, about 15 minutes. Allow pizza to stand 2 minutes before cutting into squares.

Per serving: 78 calories (27% calories from fat), 3 g protein, 2 g total fat (0.9 g saturated fat), 11 g carbohydrates, 1 g dietary fiber, 5 mg cholesterol, 158 mg sodium. Makes 25 pieces.

PASTA Seafood and Spinach SpaghettiIngredients: 8 ounces (240 g) dry spaghetti 1 tablespoon (15 ml) olive oil 1 tablespoon (15 ml) fresh lemon juice 2 teaspoons (10 ml) grated lemon zest 2 cloves garlic, minced 3 tablespoons (11 g) chopped flat-leaf parsley leaves 4 ounces (120 g) medium shrimp, shelled and deveined 1/2 pound (240 g) fresh bay scallops 4 ounces (120 g) skinless salmon fillet, cut into 4 strips 2 tablespoons (30 ml) dry white wine or additional lemon juice 2 cups packed baby spinach leaves, about 1/2 pound (240 g), stems removed


Preparation: Bring a large pot of water to a rapid boil. Add pasta and cook to al dente, following package directions.

Meanwhile, in a small bowl, combine olive oil, 1 tablespoon (15 ml) lemon juice, lemon zest, garlic and parsley. Set aside.

While pasta cooks, heat a large nonstick skillet over medium-high heat. Add shrimp, scallops and salmon. Cook, turning once, about 2 minutes. Add wine and boil another minute. Set aside.

Drain pasta and toss with lemon-garlic mixture and spinach. Gently toss seafood with pasta and serve immediately.


SNACKS Pumpkin Seed and Golden Raisin Snack MixIngredients: 1/2 cup salted pumpkin seeds (in shell) 1/4 cup unsalted peanuts 2 cups (about 4 ounces) high-fiber, cluster-

style cereal 1/4 cup golden raisins or dried cranberries 2 tablespoons mini chocolate chips Preparation: Place a large nonstick skillet over medium-high heat until hot.

Cook pumpkin seeds and peanuts 2 to 3 minutes or until beginning to lightly brown, stirring frequently.

Set aside on paper towel in thin layer to cool quickly, about 5 minutes.

Combine pumpkin seed mixture with remaining ingredients.

Per serving: 110 calories, 35 calories from Fat, 4.0 g total fat, 1.0 saturated fat, 0 mg cholesterol, 175 mg sodium, 19 g total carbohydrate, 5 g dietary fiber, 6 g sugars, 3 g protein. Serves 8; serving size: about 1/3 cup per serving.

Snacking PizzaIngredients: 1/2 sprouted English muffin 2 tablespoons (30 ml) low-sodium tomato

sauce 1/8 teaspoon (0.65 ml) crushed dried basil 1/8 teaspoon (0.65 ml) crushed dried orega-

no 2 tablespoons (14 g) shredded part-skim moz-

zarella cheese Preparation: Preheat broiler. Place English muffin on a small baking sheet.

Spread tomato sauce over top of muffin. Sprin-kle with basil and oregano. Top with cheese. Broil until cheese is brown and sauce is bubbly. Eat at once.

Per serving: 115 calories (23% calories from fat), 7 g protein, 3 g total fat (1.6 g saturated fat), 15 g carbohydrate, 1 g dietary fiber, 8 mg choles-terol, 212 mg sodium. Makes 1 serving.

(All recipes adapted from diabetic-recipes.com, unless otherwise noted.)

diabetes low blood sugar cookbook v2

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