Besides being Taco Tuesday, it's also Double-Post Tuesday. Today's double post deals with drinks.
Drinks? you ask. This is a food blog.
Well, yes. But we also need to drink throughout the day. And while many of us enjoy coffee, soda, and water (among other drinks), there are so many more things to try.
That said, here are six yummy drinks to try out, including Homemade Ginger Tea and Power up Smoothie. Enjoy!
WORLD'S BEST SMOOTHIE
This recipe, as well as the next one (Pineapple Passion) are from “20 Super Healthy Smoothie Recipes” on the Runner’s World website. They’re originally from The Editors of Prevention.
This one begins, “Slurp down this smoothie recipe at breakfast, and you’ll feel satisfied until lunchtime.”
Servings: 1
1 cup plain nonfat yogurt
1 banana
1/2 cup orange juice
6 frozen strawberries
Combine the yogurt, banana, juice, and strawberries for 20 seconds. Scrape down the sides and blend for an additional 15 seconds.
Nutrition Information: Calories: 300; Protein: 14 g; Carbs: 63 g; Fiber: 5 g; Sugar: 45 g; Total fat: 0.5 g; Saturated fat: 0 g; Sodium: 180 mg
PINEAPPLE PASSION
This recipe begins, “This decadently thick smoothie recipe is almost like drinking ice cream!”
Servings: 1
1 cup low-fat or light vanilla yogurt
6 ice cubes
1 cup pineapple chunks
Combine the yogurt and ice cubes. Blend, pulsing as needed, until the ice is in large chunks.
Add the pineapple and blend at “whip” speed until smooth.
Nutrition Information: Calories: 283; Protein: 13 g; Carbs: 53.5 g; Fiber: 2 g; Sugar: 48 g; Total fat: 3.5 g; Saturated fat: 2 g; Sodium: 167 mg
PURPLE POWER BLACKBERRY PEACH SMOOTHIE
This was on an old Weight Watcher's emailing list. Unfortunately, I no longer have a link to it, as WW has changed enough over the years. The points value is from when the email came out.
The recipe begins, “Sweet peaches get a royal purple color and a berry tang from blackberries in this delicious smoothie. Try one for a filling breakfast that feels just a little decadent.”
POINTS® Value: 2; Servings: 1; Preparation Time: 8 min; Cooking Time: 0 min; Level of Difficulty: Easy
Ingredients
3/4 cup ice cube(s), about 4 cubes
2 medium peaches, peeled, quartered
1/4 cup blackberries
1/2 cup fat-free skim milk
Instructions
Place ice in jar of blender. Add peaches, blackberries and milk.
Blend on high until smooth and ice is completely crushed, about 3 to 4 minutes.
HOMEMADE GINGER TEA
This is from Jolinda Hackett on The Spruce Eats Jolinda wrote, “Wondering how to make a simple and easy homemade ginger tea? Why go out and buy stale old tea bags when you can easily make your own fresh and homemade ginger tea at home using fresh ginger? Treat yourself to a cup of piping hot ginger tea, a healthy drink that's great for digestion.
”Here's how to make the tastiest and most soothing and healing ginger tea you've ever had! There's really no comparison.
“This healing ginger tea recipe actually comes from the raw food and natural health retreat center I used to work at in Thailand, where we served it to our guests bright and early every single morning, seven days a week. The secret to the perfect healing ginger tea? Lots and lots of fresh ginger, simmered for a long time to bring out the flavor, and the lime, which compliments the ginger perfectly, and plenty of natural agave nectar or honey for a refined sugar-free sweetener (or you might prefer it unsweetened, depending on your health goals - It's still delicious, I promise!). Try this simple ginger tea for an immune system boost or for an invigorating way to start the morning.
Prep Time: 5 minutes; Cook Time: 10 minutes; Total Time: 15 minutes; Yield: 2 servings of ginger tea
To check this out online, click here.
Ingredients
About 2 inches of fresh raw ginger (use more or less, depending on how strong you want it!)
1 1/2 to 2 cups water
1 to 2 tablespoons honey (or agave nectar, to taste)
Optional: 1/2 lime (juiced, or to taste)
Directions
First, prepare the fresh ginger by peeling it and slicing it thinly to maximize the surface area. This will help you make a very flavorful ginger tea.
Boil the ginger in water for at least 10 minutes. For a stronger and tangier tea, allow to boil for 20 minutes or more, and use more slices of ginger. You really can't over do it, so feel free to add as much ginger and simmer it for as long as you want.
Remove from heat and add lime juice and honey (or agave nectar) to taste.
The secret to making a really flavorful ginger tea is to use plenty of ginger-more than you think you will need-and also to add a bit of lime juice and honey to your ginger tea. You will also probably want to add more honey than you think you will need as well.
Enjoy your hot ginger tea! A homemade ginger tea is excellent in soothing stomach aches and in aiding digestion.
MINT-GREEN TEA COOLERS
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 2 servings.
Ingredients
2 bags green tea
4 thin slices fresh ginger (about 1 inch)
7 or 8 large fresh mint leaves, roughly torn
2 cups boiling water
2 cups crushed ice
Directions
Place tea bags, ginger, and mint leaves in teapot or 2-cup heatproof measuring cup. Add boiling water; steep 4 minutes. Remove tea bags, ginger and mint leaves; discard. Cool tea to room temperature.
Pour 1 cup crushed ice into each of two tall glasses. Divide tea between glasses.
Tip: Squeeze a lime wedge (about 1/8 of a lime) into each cooler before serving.
Nutrition Facts Per Serving: Calories: 3 calories, Carbohydrates: 1 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 1 mg, Fiber: 1 g
POWER UP SMOOTHIE
This comes from My Daily Moment, and begins, “Frozen fruits blend together to give this smoothie texture and chill, as well as a wide range of essential vitamins and nutrients. This is a great way to get your motor running in the morning.”
enough for 2 people.
To view this online, click here.
Ingredients
1 1/2 cup(s) milk (can use skim, 1%, or Lactaid milk)
1/2 cup(s) strawberries
1/2 cup(s) cherries
1 sliced banana
1/2 cup(s) peaches
1 cup(s) any flavor yogurt
Directions
Put all the fruit into a blender; pour in the milk and yogurt. Blend at high speed for 45 seconds or until smooth. Pour and serve!
Showing posts with label Mint-Green Tea Coolers. Show all posts
Showing posts with label Mint-Green Tea Coolers. Show all posts
Tuesday, September 11, 2018
Tuesday, August 7, 2018
Drinks - Double-Post Tuesday
Besides being Taco Tuesday, it's Double-Post Tuesday. Today's double post consists of cool drinks.
As hot as it's been, who doesn't need something cool to drink? And if it tastes good, too, that's an extra plus. Today's offerings include Mint-Green Tea Coolers and Tropical Green Smoothies. Enjoy!
WORLD'S BEST SMOOTHIE
This recipe, as well as the next one (Pineapple Passion) are from “20 Super Healthy Smoothie Recipes” on the Runner’s World website. They’re originally from The Editors of Prevention.
This one begins, “Slurp down this smoothie recipe at breakfast, and you’ll feel satisfied until lunchtime.”
Servings: 1
1 cup plain nonfat yogurt
1 banana
1/2 cup orange juice
6 frozen strawberries
Combine the yogurt, banana, juice, and strawberries for 20 seconds. Scrape down the sides and blend for an additional 15 seconds.
Nutrition Information: Calories: 300; Protein: 14 g; Carbs: 63 g; Fiber: 5 g; Sugar: 45 g; Total fat: 0.5 g; Saturated fat: 0 g; Sodium: 180 mg
PINEAPPLE PASSION
This recipe begins, “This decadently thick smoothie recipe is almost like drinking ice cream!”
Servings: 1
1 cup low-fat or light vanilla yogurt
6 ice cubes
1 cup pineapple chunks
Combine the yogurt and ice cubes. Blend, pulsing as needed, until the ice is in large chunks.
Add the pineapple and blend at “whip” speed until smooth.
Nutrition Information: Calories: 283; Protein: 13 g; Carbs: 53.5 g; Fiber: 2 g; Sugar: 48 g; Total fat: 3.5 g; Saturated fat: 2 g; Sodium: 167 mg
PURPLE POWER BLACKBERRY PEACH SMOOTHIE
This was on an old Weight Watcher's emailing list. Unfortunately, I no longer have a link to it, as WW has changed enough over the years. The points value is from when the email came out.
The recipe begins, “Sweet peaches get a royal purple color and a berry tang from blackberries in this delicious smoothie. Try one for a filling breakfast that feels just a little decadent.”
POINTS® Value: 2; Servings: 1; Preparation Time: 8 min; Cooking Time: 0 min; Level of Difficulty: Easy
Ingredients
3/4 cup ice cube(s), about 4 cubes
2 medium peaches, peeled, quartered
1/4 cup blackberries
1/2 cup fat-free skim milk
Instructions
Place ice in jar of blender. Add peaches, blackberries and milk.
Blend on high until smooth and ice is completely crushed, about 3 to 4 minutes.
MINT-GREEN TEA COOLERS
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 2 servings.
Ingredients
2 bags green tea
4 thin slices fresh ginger (about 1 inch)
7 or 8 large fresh mint leaves, roughly torn
2 cups boiling water
2 cups crushed ice
Directions
Place tea bags, ginger, and mint leaves in teapot or 2-cup heatproof measuring cup. Add boiling water; steep 4 minutes. Remove tea bags, ginger and mint leaves; discard. Cool tea to room temperature.
Pour 1 cup crushed ice into each of two tall glasses. Divide tea between glasses.
Tip: Squeeze a lime wedge (about 1/8 of a lime) into each cooler before serving.
Nutrition Facts Per Serving: Calories: 3 calories, Carbohydrates: 1 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 1 mg, Fiber: 1 g
POWER UP SMOOTHIE
This comes from My Daily Moment, and begins, “Frozen fruits blend together to give this smoothie texture and chill, as well as a wide range of essential vitamins and nutrients. This is a great way to get your motor running in the morning.”
enough for 2 people.
To view this online, click here.
Ingredients
1 1/2 cup(s) milk (can use skim, 1%, or Lactaid milk)
1/2 cup(s) strawberries
1/2 cup(s) cherries
1 sliced banana
1/2 cup(s) peaches
1 cup(s) any flavor yogurt
Directions
Put all the fruit into a blender; pour in the milk and yogurt. Blend at high speed for 45 seconds or until smooth. Pour and serve!
TROPICAL GREEN SMOOTHIE
This comes from the American Heart Association, and begins, “This sweet, delicious smoothie includes both fruit and vegetables.”
This recipe (along with a photo) can be viewed online at https://recipes.heart.org/recipes/2094/tropical-green-smoothie. Makes 2 servings
Ingredients
1 tablespoon flax seeds
1 cup coconut water
1 teaspoon honey
1 orange
3/4 cup frozen mango chunks
1/2 banana
2 handfuls, about 1 ounce handfuls spinach
ice (until consistency you like)
Directions
Put Coconut water, spinach and honey in the blender until blended.
Place the rest of the fruit in blender and blend until smooth.
Add ice until desired smoothie consistency.
As hot as it's been, who doesn't need something cool to drink? And if it tastes good, too, that's an extra plus. Today's offerings include Mint-Green Tea Coolers and Tropical Green Smoothies. Enjoy!
WORLD'S BEST SMOOTHIE
This recipe, as well as the next one (Pineapple Passion) are from “20 Super Healthy Smoothie Recipes” on the Runner’s World website. They’re originally from The Editors of Prevention.
This one begins, “Slurp down this smoothie recipe at breakfast, and you’ll feel satisfied until lunchtime.”
Servings: 1
1 cup plain nonfat yogurt
1 banana
1/2 cup orange juice
6 frozen strawberries
Combine the yogurt, banana, juice, and strawberries for 20 seconds. Scrape down the sides and blend for an additional 15 seconds.
Nutrition Information: Calories: 300; Protein: 14 g; Carbs: 63 g; Fiber: 5 g; Sugar: 45 g; Total fat: 0.5 g; Saturated fat: 0 g; Sodium: 180 mg
PINEAPPLE PASSION
This recipe begins, “This decadently thick smoothie recipe is almost like drinking ice cream!”
Servings: 1
1 cup low-fat or light vanilla yogurt
6 ice cubes
1 cup pineapple chunks
Combine the yogurt and ice cubes. Blend, pulsing as needed, until the ice is in large chunks.
Add the pineapple and blend at “whip” speed until smooth.
Nutrition Information: Calories: 283; Protein: 13 g; Carbs: 53.5 g; Fiber: 2 g; Sugar: 48 g; Total fat: 3.5 g; Saturated fat: 2 g; Sodium: 167 mg
PURPLE POWER BLACKBERRY PEACH SMOOTHIE
This was on an old Weight Watcher's emailing list. Unfortunately, I no longer have a link to it, as WW has changed enough over the years. The points value is from when the email came out.
The recipe begins, “Sweet peaches get a royal purple color and a berry tang from blackberries in this delicious smoothie. Try one for a filling breakfast that feels just a little decadent.”
POINTS® Value: 2; Servings: 1; Preparation Time: 8 min; Cooking Time: 0 min; Level of Difficulty: Easy
Ingredients
3/4 cup ice cube(s), about 4 cubes
2 medium peaches, peeled, quartered
1/4 cup blackberries
1/2 cup fat-free skim milk
Instructions
Place ice in jar of blender. Add peaches, blackberries and milk.
Blend on high until smooth and ice is completely crushed, about 3 to 4 minutes.
MINT-GREEN TEA COOLERS
This is from Diabetes Self-Management, and can be viewed online here.
Yield: 2 servings.
Ingredients
2 bags green tea
4 thin slices fresh ginger (about 1 inch)
7 or 8 large fresh mint leaves, roughly torn
2 cups boiling water
2 cups crushed ice
Directions
Place tea bags, ginger, and mint leaves in teapot or 2-cup heatproof measuring cup. Add boiling water; steep 4 minutes. Remove tea bags, ginger and mint leaves; discard. Cool tea to room temperature.
Pour 1 cup crushed ice into each of two tall glasses. Divide tea between glasses.
Tip: Squeeze a lime wedge (about 1/8 of a lime) into each cooler before serving.
Nutrition Facts Per Serving: Calories: 3 calories, Carbohydrates: 1 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 1 mg, Fiber: 1 g
POWER UP SMOOTHIE
This comes from My Daily Moment, and begins, “Frozen fruits blend together to give this smoothie texture and chill, as well as a wide range of essential vitamins and nutrients. This is a great way to get your motor running in the morning.”
enough for 2 people.
To view this online, click here.
Ingredients
1 1/2 cup(s) milk (can use skim, 1%, or Lactaid milk)
1/2 cup(s) strawberries
1/2 cup(s) cherries
1 sliced banana
1/2 cup(s) peaches
1 cup(s) any flavor yogurt
Directions
Put all the fruit into a blender; pour in the milk and yogurt. Blend at high speed for 45 seconds or until smooth. Pour and serve!
TROPICAL GREEN SMOOTHIE
This comes from the American Heart Association, and begins, “This sweet, delicious smoothie includes both fruit and vegetables.”
This recipe (along with a photo) can be viewed online at https://recipes.heart.org/recipes/2094/tropical-green-smoothie. Makes 2 servings
Ingredients
1 tablespoon flax seeds
1 cup coconut water
1 teaspoon honey
1 orange
3/4 cup frozen mango chunks
1/2 banana
2 handfuls, about 1 ounce handfuls spinach
ice (until consistency you like)
Directions
Put Coconut water, spinach and honey in the blender until blended.
Place the rest of the fruit in blender and blend until smooth.
Add ice until desired smoothie consistency.
Thursday, November 2, 2017
Diabetic Thursday
It's Diabetic Thursday, time to try out a few diabetic friendly foods. Here are today's six diabetic recipes to help you through the day, including Mint-Green Tea Coolers and Almond Biscotti. Enjoy!
LEMON OATMEAL COOKIES
Servings: 36
View recipe: http://diabeticgourmet.com/recipes/html/31.shtml
Ingredients
2/3 cup vegetable oil
2/3 cup brown sugar
1/2 cup egg whites
2 tablespoons lemon juice
2 tablespoons grated fresh, or finely chopped, dried lemon rind
1 teaspoon lemon flavoring
1 cup all-purpose flour
1 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1-1/2 cup crispy rice cereal
Directions
Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.
Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.
Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed. Stir in cereal.
Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.
Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.
Remove cookies to a wire rack and cool.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g; Exchanges: 2/3 Bread and 1 Fat
MINT-GREEN TEA COOLERS
This comes from Diabetes Self Management. It can be viewed online here.
Ingredients
2 bags green tea
4 thin slices fresh ginger (about 1 inch)
7 or 8 large fresh mint leaves, roughly torn
2 cups boiling water
2 cups crushed ice
Directions
Place tea bags, ginger, and mint leaves in teapot or 2-cup heatproof measuring cup. Add boiling water; steep 4 minutes. Remove tea bags, ginger and mint leaves; discard. Cool tea to room temperature.
Pour 1 cup crushed ice into each of two tall glasses. Divide tea between glasses.
Tip: Squeeze a lime wedge (about 1/8 of a lime) into each cooler before serving.
Yield: 2 servings.
Nutrition Facts Per Serving: Calories: 3, Carbohydrates: 1 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 1 mg, Fiber: 1 g
BROWN RICE, ASPARAGUS, AND TOMATO SALAD
This is also from Diabetes Self Management, and can be viewed online here.
Ingredients
1 cup instant brown rice
12 medium spears asparagus, cooked and cut into 1-inch pieces
2 medium tomatoes
2 1/2 teaspoons lemon juice
2 teaspoons olive oil
1/8 teaspoon salt
1/8 teaspoon black pepper
1/4 cup minced fresh chives or green onions
2 teaspoons minced fresh dill
Directions
Bring 1 cup water to a boil in medium saucepan. Stir in rice. Bring water to a boil again. Reduce heat to low; cover and simmer 5 minutes. Remove from heat. Stir rice; cover again. Let stand 5 minutes or until water is absorbed and rice is tender. Fluff with fork; set aside.
Meanwhile, place asparagus in large bowl. Core tomatoes over a separate bowl to catch juice. Dice tomatoes, reserving juice. Add tomatoes to asparagus. Whisk 1 1/2 tablespoons reserved tomato juice, lemon juice, oil, salt, and pepper in small bowl until well blended. Stir in chives and dill.
Add rice to salad bowl. Pour in dressing; toss lightly to coat.
Variation: To turn this salad into a heartier main dish, add 1 cup chopped cooked chicken breast.
Yield: 4 servings. Serving size: 3/4 cup.
Nutrition Facts Per Serving: Calories: 130, Carbohydrates: 22 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 97 mg, Fiber: 3 g, Exchanges per serving: 1 1/2 Bread/Starch.
ALMOND BISCOTTI
Servings: 32
View recipe: http://diabeticgourmet.com/recipes/html/39.shtml
Ingredients
1/4 cup finely chopped almonds
1/2 cup sugar
2 tablespoons margarine
4 egg whites, lightly beaten
2 teaspoons almond extract
2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
Directions
Preheat oven to 375 degree F. Place almonds in a small baking pan. Bake 7 to 8 minutes until golden brown (watch carefully to avoid burning). Set aside.
Beat sugar and margarine in medium bowl with electric mixer until smooth. Add egg whites and almond extract; mix well. Combine flour, baking powder and salt in large bowl; mix well. Stir egg white mixture and almonds into flour mixture until well blended.
Spray two 9x5-inch loaf pans with non-stick cooking spray. Evenly divide dough between prepared pans. Spread dough evenly over bottoms of pans with wet fingertips.
Bake 15 minutes or until knife inserted into centers comes out clean.
Remove from oven and turn onto cutting board. As soon as loaves are cool enough to handle, cut each into 16 (1/2-inch thick) slices. Place slices on baking sheets covered with parchment paper or sprayed with cooking spray.
Bake 5 minutes; turn over. Bake 5 minutes more or until golden brown. Serve warm or cool completely and store in airtight container.
Nutritional Information Per Serving: Calories: 56; Protein: 1 g; Fat: 1 g; Carbohydrates: 9 g; Exchanges: 1/2 Starch/Bread; 1/2 Fat
BEET BORSCHT
Yield: 8 servings (about 1-1/4 cups each)
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/781.shtml
Ingredients
4 medium beets, peeled, cut into julienne strips
8 ounces low-fat smoked Polish sausage, sliced
1/2-1 tablespoon margarine
6 cups reduced-sodium fat-free beef broth
1 small head red cabbage, thinly sliced or shredded
2 carrots, cut into julienne strips
1 clove garlic, minced
1 bay leaf
2-3 teaspoons sugar or Splenda
2 tablespoons cider vinegar
Salt and pepper, to taste
Finely chopped dill weed or parsley, as garnish
Directions
Saute beets and sausage in margarine in Dutch oven 3 to 4 minutes.
Add broth, cabbage, carrots, garlic, bay leaf, sugar, and vinegar; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 20 to 30 minutes.
Discard bay leaf; season to taste with salt and pepper.
Pour soup into bowls; sprinkle with dill weed.
Nutritional Information Per Serving: Calories: 120; Protein: 10.9 g; Fat: 3.7 g; Sodium: 437 mg; Cholesterol: 17.2 mg; Saturated Fat: 0.4 g; Carbohydrates: 13.1 g; Exchanges: 3 Vegetable, 1 Meat
MARINATED GREEN BEANS
Yield: 1 serving (1/2 cup)
Source: The Diabetes Snack Munch Nibble Nosh Book
Find this recipe at: http://diabeticgourmet.com/recipes/html/791.shtml
Ingredients
3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped
2 tablespoons chopped chives or thinly sliced green onion tops
2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon
1 tablespoon catsup
1 tablespoon balsamic vinegar
2 teaspoons olive oil
1 teaspoon Dijon-style mustard
1/4 teaspoon salt, or to taste (optional)
2-3 drops hot pepper sauce
Directions
In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.
Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade. Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.
Nutritional Information Per Serving : Calories: 30; Protein: 1 g; Fat: 1 g; Sodium: 47 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable
LEMON OATMEAL COOKIES
Servings: 36
View recipe: http://diabeticgourmet.com/recipes/html/31.shtml
Ingredients
2/3 cup vegetable oil
2/3 cup brown sugar
1/2 cup egg whites
2 tablespoons lemon juice
2 tablespoons grated fresh, or finely chopped, dried lemon rind
1 teaspoon lemon flavoring
1 cup all-purpose flour
1 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1-1/2 cup crispy rice cereal
Directions
Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.
Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.
Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed. Stir in cereal.
Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.
Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.
Remove cookies to a wire rack and cool.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g; Exchanges: 2/3 Bread and 1 Fat
MINT-GREEN TEA COOLERS
This comes from Diabetes Self Management. It can be viewed online here.
Ingredients
2 bags green tea
4 thin slices fresh ginger (about 1 inch)
7 or 8 large fresh mint leaves, roughly torn
2 cups boiling water
2 cups crushed ice
Directions
Place tea bags, ginger, and mint leaves in teapot or 2-cup heatproof measuring cup. Add boiling water; steep 4 minutes. Remove tea bags, ginger and mint leaves; discard. Cool tea to room temperature.
Pour 1 cup crushed ice into each of two tall glasses. Divide tea between glasses.
Tip: Squeeze a lime wedge (about 1/8 of a lime) into each cooler before serving.
Yield: 2 servings.
Nutrition Facts Per Serving: Calories: 3, Carbohydrates: 1 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 1 mg, Fiber: 1 g
BROWN RICE, ASPARAGUS, AND TOMATO SALAD
This is also from Diabetes Self Management, and can be viewed online here.
Ingredients
1 cup instant brown rice
12 medium spears asparagus, cooked and cut into 1-inch pieces
2 medium tomatoes
2 1/2 teaspoons lemon juice
2 teaspoons olive oil
1/8 teaspoon salt
1/8 teaspoon black pepper
1/4 cup minced fresh chives or green onions
2 teaspoons minced fresh dill
Directions
Bring 1 cup water to a boil in medium saucepan. Stir in rice. Bring water to a boil again. Reduce heat to low; cover and simmer 5 minutes. Remove from heat. Stir rice; cover again. Let stand 5 minutes or until water is absorbed and rice is tender. Fluff with fork; set aside.
Meanwhile, place asparagus in large bowl. Core tomatoes over a separate bowl to catch juice. Dice tomatoes, reserving juice. Add tomatoes to asparagus. Whisk 1 1/2 tablespoons reserved tomato juice, lemon juice, oil, salt, and pepper in small bowl until well blended. Stir in chives and dill.
Add rice to salad bowl. Pour in dressing; toss lightly to coat.
Variation: To turn this salad into a heartier main dish, add 1 cup chopped cooked chicken breast.
Yield: 4 servings. Serving size: 3/4 cup.
Nutrition Facts Per Serving: Calories: 130, Carbohydrates: 22 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 97 mg, Fiber: 3 g, Exchanges per serving: 1 1/2 Bread/Starch.
ALMOND BISCOTTI
Servings: 32
View recipe: http://diabeticgourmet.com/recipes/html/39.shtml
Ingredients
1/4 cup finely chopped almonds
1/2 cup sugar
2 tablespoons margarine
4 egg whites, lightly beaten
2 teaspoons almond extract
2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
Directions
Preheat oven to 375 degree F. Place almonds in a small baking pan. Bake 7 to 8 minutes until golden brown (watch carefully to avoid burning). Set aside.
Beat sugar and margarine in medium bowl with electric mixer until smooth. Add egg whites and almond extract; mix well. Combine flour, baking powder and salt in large bowl; mix well. Stir egg white mixture and almonds into flour mixture until well blended.
Spray two 9x5-inch loaf pans with non-stick cooking spray. Evenly divide dough between prepared pans. Spread dough evenly over bottoms of pans with wet fingertips.
Bake 15 minutes or until knife inserted into centers comes out clean.
Remove from oven and turn onto cutting board. As soon as loaves are cool enough to handle, cut each into 16 (1/2-inch thick) slices. Place slices on baking sheets covered with parchment paper or sprayed with cooking spray.
Bake 5 minutes; turn over. Bake 5 minutes more or until golden brown. Serve warm or cool completely and store in airtight container.
Nutritional Information Per Serving: Calories: 56; Protein: 1 g; Fat: 1 g; Carbohydrates: 9 g; Exchanges: 1/2 Starch/Bread; 1/2 Fat
BEET BORSCHT
Yield: 8 servings (about 1-1/4 cups each)
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/781.shtml
Ingredients
4 medium beets, peeled, cut into julienne strips
8 ounces low-fat smoked Polish sausage, sliced
1/2-1 tablespoon margarine
6 cups reduced-sodium fat-free beef broth
1 small head red cabbage, thinly sliced or shredded
2 carrots, cut into julienne strips
1 clove garlic, minced
1 bay leaf
2-3 teaspoons sugar or Splenda
2 tablespoons cider vinegar
Salt and pepper, to taste
Finely chopped dill weed or parsley, as garnish
Directions
Saute beets and sausage in margarine in Dutch oven 3 to 4 minutes.
Add broth, cabbage, carrots, garlic, bay leaf, sugar, and vinegar; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 20 to 30 minutes.
Discard bay leaf; season to taste with salt and pepper.
Pour soup into bowls; sprinkle with dill weed.
Nutritional Information Per Serving: Calories: 120; Protein: 10.9 g; Fat: 3.7 g; Sodium: 437 mg; Cholesterol: 17.2 mg; Saturated Fat: 0.4 g; Carbohydrates: 13.1 g; Exchanges: 3 Vegetable, 1 Meat
MARINATED GREEN BEANS
Yield: 1 serving (1/2 cup)
Source: The Diabetes Snack Munch Nibble Nosh Book
Find this recipe at: http://diabeticgourmet.com/recipes/html/791.shtml
Ingredients
3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped
2 tablespoons chopped chives or thinly sliced green onion tops
2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon
1 tablespoon catsup
1 tablespoon balsamic vinegar
2 teaspoons olive oil
1 teaspoon Dijon-style mustard
1/4 teaspoon salt, or to taste (optional)
2-3 drops hot pepper sauce
Directions
In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.
Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade. Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.
Nutritional Information Per Serving : Calories: 30; Protein: 1 g; Fat: 1 g; Sodium: 47 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable
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