Note:: This was posted the October 19, 2015 post of my diabetic food blog, Diabetic Delights. The article is several months old, but still worth the read, and the recipes are yummy. Enjoy!
While many of us (I include myself in this category) are thankful for many of scientific breakthroughs, there are some chemicals that are unsafe. I know, surprise, surprise! Not that many of us are truly surprise, right? We do know that many advances are great – insulin, vaccines, air conditioning – while others have really negative effects on us (think: thalidomide).
A recent email from The Diabetic News had an article titled “Common Chemicals Linked to Rising Diabetes, Obesity and more.” Well worth the read. You can click on the title to access the article.
Now on to today's recipes. Enjoy!
Note: I know I've hit you up with quite a few articles recently. I'm going to try interspersing them to maybe two or three a week so that you're not quite so over-loaded with them. If you have any thoughts on the frequency of the articles – whether it's “keep them on a daily basis, if possible” or “get rid of them completely; this is a food blog!”, please, let me know! (Thanks!)
CHICKEN WITH TRI-COLORED PEPPERS
Yield: 4 servings
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/403.shtml
Ingredients
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, cut into 2-inch strips
1/2 cup diced onion
2 cloves garlic, minced
1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips
1/2 cup fat-free, reduced-sodium chicken broth
2 tablespoons lite soy sauce
1 tablespoon white wine (optional)
1/2 teaspoon sesame oil
2 teaspoons cornstarch
Directions
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.
Nutritional Information Per Serving: Calories: 204; Protein: 27 g; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Carbohydrates: 10 g; Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat
CHICKEN AND ALMOND STEW
Yield: 4 servings
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/398.shtml
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 cups low-fat, low-sodium chicken broth
1 cup diced canned tomatoes, drained
2 tablespoons slivered almonds
1 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/2 teaspoon cinnamon
1 pound cubed cooked deli chicken
1 (15 ounce) can black beans, rinsed and drained
Directions
In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.
Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.
Nutritional Information Per Serving: Calories: 276; Protein: 31 g; Fat: 7 g; Cholesterol: 40 mg; Carbohydrates: 25 g; Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat
OLD FASHIONED APPLE PIE
This comes from Diabetic Connect, and starts off, “Low-carb, gluten-free and no sugar added make this a super healthy alternative to traditional apple pie! An excellent recipe the entire family will enjoy.”
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/6291-old-fashioned-apple-pie
Ingredients
CRUST:
2 C almond flour
2 eggs
1/4 tsp. salt
3/4 tsp. xanthan gum
3 T non-hydrogenated palm shortening (or coconut oil)
1 T Swerve (or your choice of sweetener)
FILLING:
5 small or 3 large apples, peeled and cubed (I used Macintosh)
1/2 C Swerve (or your choice of sweetener)
1 tsp. ground cinnamon
1/8 tsp. nutmeg
1 tsp. vanilla
2 T butter, melted
1 T + 2 tsp. coconut flour, sifted
EGG WASH:
1 beaten egg
Directions
Preheat oven to 350 degrees.
Prepare crust by placing all ingredients into a food processor or high powered blender. Process until a thick ball of dough forms.
Press half the dough down into a 9 inch pie pan (no need to grease it). Bring it up over the sides like you would a traditional pie crust. It will be bumpier than a traditional pie crust.
Partially bake the bottom crust for 5-6 minutes in the pre-heated oven. Prepare the apple filling while you wait.
Combine all filling ingredients in a large bowl and mix well until apples are completely coated.
Remove bottom crust from the oven and spoon the apple filling into it, using the back of a spoon or spatula to flatten the apple surface as much as possible.
Cover the top of the apples with the remaining crust in one of two ways: First, roll the crust between two large sheets of parchment paper or plastic wrap until it is less than 1/4 inch thick and large enough to be placed over the pie. Alternately, simply press the upper crust down but adding small balls of dough to the top of the pie and then pushing them down together to create a thin, uniform crust over the top. Pinch together the top crust with the bottom crust.
Brush beaten egg over the top of the crust, being sure not to miss any spots.
Cut a few small holes in the center of the crust to release steam.
Bake the pie on the middle rack for 30-40 minutes or until the crust is deep golden brown.
SPINACH AND ONION SOUP
Yield: 4 servings
Source: Great Healthy Food - Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/672.shtml
Ingredients
1 tablespoon vegetable oil
2 medium onions, thinly sliced
3-3/4 cups vegetable stock
1 bay leaf
Salt and pepper
2/3 cup white wine
6 cups leaf spinach
Directions
Heat the oil in a saucepan and fry the onions for about 5-8 minutes over low heat, until they have softened.
Pour in the stock and bring to a boil. Add the bay leaf and the seasonings. Cover and simmer for 10 minutes.
Pour in the wine and add the spinach. Continue to cook, but only until the spinach has wilted slightly.
Remove the bay leaf and serve hot.
Nutritional Information Per Serving: Calories: 141; Protein: 6 g; Fat: 6 g; Sodium: 1011 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Carbohydrates: 14 g; Exchanges: 2 Vegetable, 1 Fat
DIABETIC SUNSHINE ORANGE CAKE
The recipe starts off, “A carb-controlled dessert the whole family can enjoy.”
Yield: Makes 12 servings
Source: Kansas Wheat Commission
Find this recipe at: http://diabeticgourmet.com/recipes/html/328.shtml
Ingredients
1/3 cup margarine
1/4 cup brown sugar replacement (Sugar Twin Brown)
1 teaspoon sugar replacement (Splenda or Sugar Twin)
1 large egg
1-1/4 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
3/4 teaspoon ground cinnamon
1/3 cup raisins, or finely chopped fresh apple
1 teaspoon grated orange zest (peel)
2/3 cup unsweetened orange juice
Directions
Preheat oven to 350F. Lightly coat an 8x8x2-inch baking pan with cooking spray.
In a mixing bowl, combine margarine, sweeteners and egg. Beat on medium speed 2-3 minutes; scraping sides of bowl as necessary.
In medium bowl, sift together flour, baking powder, baking soda and cinnamon. Stir in raisins or apples and orange zest. Add to first mixture, alternating with the orange juice, beginning and ending with the flour mixture.
Pour the batter into the prepared pan. Bake 18-20 minutes, or until a wooden pick inserted in center comes out clean. Cool cake in pan on wire rack.
Nutritional Information Per Serving: Calories: 120; Protein: 2 g; Fat: 6 g; Sodium: 150 mg; Cholesterol: 25 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch, 1 Fat
CRAN-RAISIN CHUTNEY
Yield: 40 servings (1 tablespoon each)
Source: "1,001 Delicious Recipes for People with Diabetes"
Book info: http://diabeticgourmet.com/book_archive/details/22.shtmlIngredients
1 can (10 ounces) whole cranberries
Peel of 1 lemon
1/4 cup raisins
1 teaspoon grated ginger
1 teaspoon dry mustard
1 tart green apple, peeled, cored, diced
1 onion, chopped
1/2 red, green, or yellow bell pepper, chopped
1/2 cup apple cider vinegar
1/4 cup brown sugar
1/2 teaspoon salt
1 clove garlic, minced
Directions
Combine all ingredients in a saucepan; simmer, stirring frequently, until mixture thickens, about 1 hour. Cool and store in refrigerator until ready to serve.
Nutritional Information Per Serving (1 tablespoon each): Calories: 24, Fat: 0 g, Cholesterol: 0 mg, Sodium: 34 mg, Protein: 0.1 g, Carbohydrate: 6 g, Diabetic Exchanges: 1/2 Fruit
Showing posts with label Spinach and Onion Soup. Show all posts
Showing posts with label Spinach and Onion Soup. Show all posts
Thursday, March 10, 2016
Thursday, September 25, 2014
Diabetic Thursday Offerings
Thursday – not quite the weekend, but we can see it. And, since it's Thursday, I've got another weekly offering of diabetic meals. Enjoy!
FRUITFUL FROZEN YOGURT
Yield: 6 servings
Online Recipe: http://diabetigourmet.com/recipes/html/841.shtml
Source: Diabetic Dream Desserts
Ingredients
1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)
4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)
Sugar substitute equal for 1/4 cup sugar
Directions
Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.
Stir in the yogurt and sugar substitute.
Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.
Spoon into dessert dishes and serve immediately.
Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg ; Carbohydrates: 19; Exchanges: 1 Carbohydrate
CINNAMON RAISIN KUGEL
Yield: 12 servings
Online Recipe: http://diabeticgourmet.com/recipes/html/674.shtml
Ingredients
1 package (8 oz) low-fat cream cheese, softened
2 Tbsp stick butter, melted
3/4 cup Equal Sugar Lite
3 eggs
2 egg whites
1/2 cup low-fat milk (2%)
1 tsp vanilla
1/2 tsp ground cinnamon, divided
4 cup (8 oz) wide egg noodles, cooked and drained
1/2 cup golden raisins
2 Tbsp Equal Sugar Lite, additional
Directions
Preheat oven to 350F.
Beat cream cheese and butter until well combined. Mix in 3/4 cup Equal Sugar Lite, eggs and egg whites, milk, vanilla and 1/4 teaspoon ground cinnamon until well blended. Stir in cooked noodles and raisins.
Pour mixture into 13 x 9-inch baking pan well sprayed with non-stick cooking spray. Combine 2 tablespoons Equal Sugar Lite and remaining 1/4 teaspoon ground cinnamon. Sprinkle over top of noodle mixture.
Bake in preheated oven 20 to 25 minutes or until knife inserted near center comes out clean. Serve warm.
Nutritional Information Per Serving: Calories: 206; Protein: 7 g; Fat: 8 g; Sodium: 102 mg; Cholesterol: 79 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 11.5 g; Carbohydrates: 27 g
SPINACH AND ONION SOUP
Yield: 4 servings
Online Recipe: http://diabeticgourmet.com/recipes/html.672.shtml
Source: Great Healthy Food - Diabetes
Ingredients
1 tablespoon vegetable oil
2 medium onions, thinly sliced
3-3/4 cups vegetable stock
1 bay leaf
Salt and pepper
2/3 cup white wine
6 cups leaf spinach
Directions
Heat the oil in a saucepan and fry the onions for about 5-8 minutes over low heat, until they have softened.
Pour in the stock and bring to a boil. Add the bay leaf and the seasonings. Cover and simmer for 10 minutes.
Pour in the wine and add the spinach. Continue to cook, but only until the spinach has wilted slightly.
Remove the bay leaf and serve hot.
Nutritional Information Per Serving: Calories: 141; Protein: 6 g; Fat: 6 g; Sodium: 1011 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Carbohydrates: 14 g; Exchanges: 2 Vegetable, 1 Fat
BROCCOLI FRITTATA
Yield: 4 Servings; Online Recipe: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges.
Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat
CHOCOLATE BANANA PARFAIT
Yield: 4 servings; Online Recipe: http://diabeticgourmet.com/recipes/html/691.shtml
Ingredients
1 cup plain low-fat yogurt
1 (0.8-ounce) box sugar-free chocolate pudding mix
2 medium bananas, 6 ounces each, peeled
1 teaspoon fresh lemon juice
1/4 cup reduced-fat frozen dairy whipped topping unsweetened cocoa powder
1 tablespoon chopped walnuts
4 fresh Bing cherries with stems for garnish (optional)
Directions
In a food processor or blender, combine yogurt and pudding mix until smooth.
Cut each banana into 6 pieces on the diagonal. Sprinkle with lemon juice.
Place 2 banana quarters in each of 4 dessert parfait glasses or goblets.
Top with 1/4 of the pudding mix. Top each with 1 tablespoon whipped topping.
Using a fine sieve, sift a little cocoa powder on top of each serving. Sprinkle with walnuts and add a cherry on top, if desired.
Nutritional Information Per Serving: Calories: 138; Protein: 4 g; Fat: 3 g; Sodium: 336 mg; Cholesterol: 4 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 25 g; Exchanges: 1/2 bread/starch, 1 fruit
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Online Recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Source: The All New Good Housekeeping Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/48.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
FRUITFUL FROZEN YOGURT
Yield: 6 servings
Online Recipe: http://diabetigourmet.com/recipes/html/841.shtml
Source: Diabetic Dream Desserts
Ingredients
1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)
4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)
Sugar substitute equal for 1/4 cup sugar
Directions
Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.
Stir in the yogurt and sugar substitute.
Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.
Spoon into dessert dishes and serve immediately.
Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg ; Carbohydrates: 19; Exchanges: 1 Carbohydrate
CINNAMON RAISIN KUGEL
Yield: 12 servings
Online Recipe: http://diabeticgourmet.com/recipes/html/674.shtml
Ingredients
1 package (8 oz) low-fat cream cheese, softened
2 Tbsp stick butter, melted
3/4 cup Equal Sugar Lite
3 eggs
2 egg whites
1/2 cup low-fat milk (2%)
1 tsp vanilla
1/2 tsp ground cinnamon, divided
4 cup (8 oz) wide egg noodles, cooked and drained
1/2 cup golden raisins
2 Tbsp Equal Sugar Lite, additional
Directions
Preheat oven to 350F.
Beat cream cheese and butter until well combined. Mix in 3/4 cup Equal Sugar Lite, eggs and egg whites, milk, vanilla and 1/4 teaspoon ground cinnamon until well blended. Stir in cooked noodles and raisins.
Pour mixture into 13 x 9-inch baking pan well sprayed with non-stick cooking spray. Combine 2 tablespoons Equal Sugar Lite and remaining 1/4 teaspoon ground cinnamon. Sprinkle over top of noodle mixture.
Bake in preheated oven 20 to 25 minutes or until knife inserted near center comes out clean. Serve warm.
Nutritional Information Per Serving: Calories: 206; Protein: 7 g; Fat: 8 g; Sodium: 102 mg; Cholesterol: 79 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 11.5 g; Carbohydrates: 27 g
SPINACH AND ONION SOUP
Yield: 4 servings
Online Recipe: http://diabeticgourmet.com/recipes/html.672.shtml
Source: Great Healthy Food - Diabetes
Ingredients
1 tablespoon vegetable oil
2 medium onions, thinly sliced
3-3/4 cups vegetable stock
1 bay leaf
Salt and pepper
2/3 cup white wine
6 cups leaf spinach
Directions
Heat the oil in a saucepan and fry the onions for about 5-8 minutes over low heat, until they have softened.
Pour in the stock and bring to a boil. Add the bay leaf and the seasonings. Cover and simmer for 10 minutes.
Pour in the wine and add the spinach. Continue to cook, but only until the spinach has wilted slightly.
Remove the bay leaf and serve hot.
Nutritional Information Per Serving: Calories: 141; Protein: 6 g; Fat: 6 g; Sodium: 1011 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Carbohydrates: 14 g; Exchanges: 2 Vegetable, 1 Fat
BROCCOLI FRITTATA
Yield: 4 Servings; Online Recipe: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges.
Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat
CHOCOLATE BANANA PARFAIT
Yield: 4 servings; Online Recipe: http://diabeticgourmet.com/recipes/html/691.shtml
Ingredients
1 cup plain low-fat yogurt
1 (0.8-ounce) box sugar-free chocolate pudding mix
2 medium bananas, 6 ounces each, peeled
1 teaspoon fresh lemon juice
1/4 cup reduced-fat frozen dairy whipped topping unsweetened cocoa powder
1 tablespoon chopped walnuts
4 fresh Bing cherries with stems for garnish (optional)
Directions
In a food processor or blender, combine yogurt and pudding mix until smooth.
Cut each banana into 6 pieces on the diagonal. Sprinkle with lemon juice.
Place 2 banana quarters in each of 4 dessert parfait glasses or goblets.
Top with 1/4 of the pudding mix. Top each with 1 tablespoon whipped topping.
Using a fine sieve, sift a little cocoa powder on top of each serving. Sprinkle with walnuts and add a cherry on top, if desired.
Nutritional Information Per Serving: Calories: 138; Protein: 4 g; Fat: 3 g; Sodium: 336 mg; Cholesterol: 4 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 25 g; Exchanges: 1/2 bread/starch, 1 fruit
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Online Recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Source: The All New Good Housekeeping Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/48.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
Wednesday, August 27, 2014
Week day recipes
A few more end-of-summer recipes. Enjoy!
WATERMELON-RASPBERRY GRANITA
From the Food Network Kitchens. Total Time: 4 hr 25 min; Prep: 15 min; Inactive: 4 hr; Cook: 10 min; Yield: 4 servings; Level: Easy; Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/watermelon-raspberry-granita.print.html?oc=linkback
Ingredients
1 pint raspberries
1/2 cup sugar
4 cups cubed seedless watermelon
Juice of 1 lime
Directions
Combine the raspberries, sugar and 1/4 cup water in a small saucepan and bring to a simmer over medium heat. Cook, stirring occasionally, until the raspberries have completely broken down, about 6 minutes.
Press the raspberry mixture through a fine-mesh sieve into a blender; let cool completely. Add the watermelon and lime juice and puree until smooth. Pour the mixture into an 8-inch-square stainless-steel or glass baking dish.
Freeze until ice crystals begin forming around the edges, about 45 minutes. Use a fork to scrape the crystals toward the center of the pan, then continue freezing, scraping every 30 minutes, until frozen, about 4 hours.
KOOL-AID FIZZY FLOAT
Yield: 8 servings Serving Size: 1 (8 oz.) drink
Found online at http://diabeticgourmet.com/recipes/html/1110.shtmlIngredients
1 quart cold water
2 cups light white grape juice, chilled
1 cup Splenda No Calorie Sweetener, Granulated
1 package your favorite flavor Kool-Aid Unsweetened Soft Drink Mix
2 cups seltzer water, chilled
2 cups no-sugar-added light vanilla ice cream
Directions
Combine water, grape juice, Splenda Granulated Sweetener, and Kool-Aid Soft Drink Mix in a pitcher, stirring until Splenda Granulated Sweetener dissolves.
Pour 3/4 cup of the mixture into each of 8 tall glasses; add 1/4 cup of the seltzer to each glass.
Top each serving with 1/4 cup of the ice cream. Serve immediately.
Store leftover prepared drink in refrigerator.
Nutritional Information (Per Serving): Calories: 70; Calories from Fat: 20; Protein: 2 g; Sodium: 85 mg; Cholesterol: 5 mg; Fat: 2.5 g; Saturated Fat: 1.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 11 g
FIESTA SLAW
Makes 10 servings. Find online here.
Ingredients
5 Tbsp. fresh lime juice
3 Tbsp. reduced-fat mayonnaise
5 cloves garlic, finely minced
2 tsp. canned chipotle chilies, rinsed, drained and chopped
1 Tbsp. honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz. jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper
Directions
Puree first 5 ingredients in a blender or food processor until dressing is smooth.
Place peppers, jicama and cilantro in a large bowl. Add dressing and toss to mix and coat well. Season with salt and pepper to taste. Cover and refrigerate until the vegetables soften a little but remain crunchy. (About 4 hours.)
Serve at room temperature.
Nutritional Information (Per Serving): Calories: 42; Protein: 1 g; Sodium: 42 mg; Fat: under 1 g; Carbohydrates: 9 g; Exchanges: 2 Vegetable
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Online Recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Source: The All New Good Housekeeping Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/48.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
CHERRY TOMATO FOCACCIA
This is from the July/August 2012 issue of Vegetarian Times, page 61. The recipe starts out with, “This bread is hearty enough to be served with a salad for a light lunch or supper.” Serves 8.
Topping
1/4 cup shelled roasted pistachios
1/4 cup olive oil
1 clove garlic, minced (1 tsp.)
1/2 tsp. finely chopped fresh rosemary
2 cups heirloom cherry tomatoes, halved
Focaccia
3 1/2 cups bread flour
1 Tbs. sugar
2 1/2 tsp. instant yeast
2 tsp. salt
Olive oil, for greasing baking sheet
To make Topping: Pulse pistachios in food processor until ground, but with some larger pieces. Transfer to bowl, and stir in olive oil, garlic, and rosemary.
To make Focaccia: Stir together flour, sugar, yeast, salt, and 1 1/4 cups water in bowl. Knead dough in bowl 5 minutes. Cover bowl with towel, and let rise 1 hour, or until doubled in size.
Generously grease rimmed baking sheet with olive oil. Stretch dough into 12- x 11-inch rectangle in sheet pan. Let dough rise 1 hour.
Preheat oven to 450°F. Dimple dough with fingers. Whisk 2 Tbs. water into pistachio mixture, and brush onto dough. Press tomato halves cut-side up into dough. Bake 25 to 30 minutes, or until golden brown on top and bottom.
nutritional information Per Slice: Calories: 329; Protein: 9 g; Total Fat: 11 g; Saturated Fat: 2 g; Carbohydrates: 48 g; Cholesterol: 0 mg; Sodium: 589 mg; Fiber: 3 g; Sugar: 3 g; Vegan
SPINACH AND ONION SOUP
Yield: 4 servings
Online Recipe: http://diabeticgourmet.com/recipes/html.672.shtml
Source: Great Healthy Food - Diabetes
Ingredients
1 tablespoon vegetable oil
2 medium onions, thinly sliced
3-3/4 cups vegetable stock
1 bay leaf
Salt and pepper
2/3 cup white wine
6 cups leaf spinach
Directions
Heat the oil in a saucepan and fry the onions for about 5-8 minutes over low heat, until they have softened.
Pour in the stock and bring to a boil. Add the bay leaf and the seasonings. Cover and simmer for 10 minutes.
Pour in the wine and add the spinach. Continue to cook, but only until the spinach has wilted slightly.
Remove the bay leaf and serve hot.
Nutritional Information Per Serving: Calories: 141; Protein: 6 g; Fat: 6 g; Sodium: 1011 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Carbohydrates: 14 g; Exchanges: 2 Vegetable, 1 Fat
WATERMELON-RASPBERRY GRANITA
From the Food Network Kitchens. Total Time: 4 hr 25 min; Prep: 15 min; Inactive: 4 hr; Cook: 10 min; Yield: 4 servings; Level: Easy; Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/watermelon-raspberry-granita.print.html?oc=linkback
Ingredients
1 pint raspberries
1/2 cup sugar
4 cups cubed seedless watermelon
Juice of 1 lime
Directions
Combine the raspberries, sugar and 1/4 cup water in a small saucepan and bring to a simmer over medium heat. Cook, stirring occasionally, until the raspberries have completely broken down, about 6 minutes.
Press the raspberry mixture through a fine-mesh sieve into a blender; let cool completely. Add the watermelon and lime juice and puree until smooth. Pour the mixture into an 8-inch-square stainless-steel or glass baking dish.
Freeze until ice crystals begin forming around the edges, about 45 minutes. Use a fork to scrape the crystals toward the center of the pan, then continue freezing, scraping every 30 minutes, until frozen, about 4 hours.
KOOL-AID FIZZY FLOAT
Yield: 8 servings Serving Size: 1 (8 oz.) drink
Found online at http://diabeticgourmet.com/recipes/html/1110.shtmlIngredients
1 quart cold water
2 cups light white grape juice, chilled
1 cup Splenda No Calorie Sweetener, Granulated
1 package your favorite flavor Kool-Aid Unsweetened Soft Drink Mix
2 cups seltzer water, chilled
2 cups no-sugar-added light vanilla ice cream
Directions
Combine water, grape juice, Splenda Granulated Sweetener, and Kool-Aid Soft Drink Mix in a pitcher, stirring until Splenda Granulated Sweetener dissolves.
Pour 3/4 cup of the mixture into each of 8 tall glasses; add 1/4 cup of the seltzer to each glass.
Top each serving with 1/4 cup of the ice cream. Serve immediately.
Store leftover prepared drink in refrigerator.
Nutritional Information (Per Serving): Calories: 70; Calories from Fat: 20; Protein: 2 g; Sodium: 85 mg; Cholesterol: 5 mg; Fat: 2.5 g; Saturated Fat: 1.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 11 g
FIESTA SLAW
Makes 10 servings. Find online here.
Ingredients
5 Tbsp. fresh lime juice
3 Tbsp. reduced-fat mayonnaise
5 cloves garlic, finely minced
2 tsp. canned chipotle chilies, rinsed, drained and chopped
1 Tbsp. honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz. jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper
Directions
Puree first 5 ingredients in a blender or food processor until dressing is smooth.
Place peppers, jicama and cilantro in a large bowl. Add dressing and toss to mix and coat well. Season with salt and pepper to taste. Cover and refrigerate until the vegetables soften a little but remain crunchy. (About 4 hours.)
Serve at room temperature.
Nutritional Information (Per Serving): Calories: 42; Protein: 1 g; Sodium: 42 mg; Fat: under 1 g; Carbohydrates: 9 g; Exchanges: 2 Vegetable
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Online Recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Source: The All New Good Housekeeping Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/48.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
CHERRY TOMATO FOCACCIA
This is from the July/August 2012 issue of Vegetarian Times, page 61. The recipe starts out with, “This bread is hearty enough to be served with a salad for a light lunch or supper.” Serves 8.
Topping
1/4 cup shelled roasted pistachios
1/4 cup olive oil
1 clove garlic, minced (1 tsp.)
1/2 tsp. finely chopped fresh rosemary
2 cups heirloom cherry tomatoes, halved
Focaccia
3 1/2 cups bread flour
1 Tbs. sugar
2 1/2 tsp. instant yeast
2 tsp. salt
Olive oil, for greasing baking sheet
To make Topping: Pulse pistachios in food processor until ground, but with some larger pieces. Transfer to bowl, and stir in olive oil, garlic, and rosemary.
To make Focaccia: Stir together flour, sugar, yeast, salt, and 1 1/4 cups water in bowl. Knead dough in bowl 5 minutes. Cover bowl with towel, and let rise 1 hour, or until doubled in size.
Generously grease rimmed baking sheet with olive oil. Stretch dough into 12- x 11-inch rectangle in sheet pan. Let dough rise 1 hour.
Preheat oven to 450°F. Dimple dough with fingers. Whisk 2 Tbs. water into pistachio mixture, and brush onto dough. Press tomato halves cut-side up into dough. Bake 25 to 30 minutes, or until golden brown on top and bottom.
nutritional information Per Slice: Calories: 329; Protein: 9 g; Total Fat: 11 g; Saturated Fat: 2 g; Carbohydrates: 48 g; Cholesterol: 0 mg; Sodium: 589 mg; Fiber: 3 g; Sugar: 3 g; Vegan
SPINACH AND ONION SOUP
Yield: 4 servings
Online Recipe: http://diabeticgourmet.com/recipes/html.672.shtml
Source: Great Healthy Food - Diabetes
Ingredients
1 tablespoon vegetable oil
2 medium onions, thinly sliced
3-3/4 cups vegetable stock
1 bay leaf
Salt and pepper
2/3 cup white wine
6 cups leaf spinach
Directions
Heat the oil in a saucepan and fry the onions for about 5-8 minutes over low heat, until they have softened.
Pour in the stock and bring to a boil. Add the bay leaf and the seasonings. Cover and simmer for 10 minutes.
Pour in the wine and add the spinach. Continue to cook, but only until the spinach has wilted slightly.
Remove the bay leaf and serve hot.
Nutritional Information Per Serving: Calories: 141; Protein: 6 g; Fat: 6 g; Sodium: 1011 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Carbohydrates: 14 g; Exchanges: 2 Vegetable, 1 Fat
Tuesday, August 12, 2014
Week Day Recipes
I bumped into a friend at the store recently and we both mentioned how much money we could spend if we didn't have to eat (or wash laundry, as well as other things we pick up at the store). But since we do have to eat, it might as well be enjoyable and be somewhat nutritious. With that in mind, here are today's offerings. Enjoy!
BLACKBERRY GELATO
Carroll Pellegrinelli, About.com's Desserts and Baking guide, writes, “Although, this is not a traditional Gelato recipe, I promise you'll love it all the same. This recipe for Blackberry Gelato is extremely creamy and very tasty too.” Prep Time: 15 minutes; Refrigerate: 1 hour; Total Time: 1 hour, 15 minutes; Yield: 1 Quart plus
Ingredients:
2 cups blackberries, washed and dried
1/2 cup sugar
14-ounce can sweetened condensed milk
1 cup whole milk
1 tablespoon fresh lemon juice
Preparation:
In a blender or food processor, crush berries. Push the puree into a large bowl through a sieve to remove any seeds. Stir sugar into berry puree. Add rest of ingredients and mix with hand mixer. Place in the refrigerator for an hour. Place mixture into ice cream maker and freeze according to the manufacturers' directions.
GLUTEN-FREE TERIYAKI SAUCE
This comes from the July/August 2013 issue of Vegetarian Times, page 38. The recipe starts off, “Use this all-purpose sauce to marinate tofu, top vegetables, season rice, and flavor stir-fries.” Makes 1 1/2 cups in 30 minutes or less. To view online, click here.
1 Tbs. cornstarch
1/4 cup Bragg Liquid Aminos or gluten-free tamari or soy sauce
1 Tbs. toasted sesame oil
1 Tbs. finely grated onion
1 clove garlic, minced (1 tsp.)
1 tsp. grated fresh ginger
1 tsp. mirin or rice wine
3 Tbs. brown rice syrup
1 Tbs. sesame seeds, optional
Place cornstarch in small saucepan, and slowly whisk in Liquid Aminos until no lumps remain. Whisk in 3/4 cup water, then sesame oil, onion, garlic, ginger, and mirin. Bring to a boil over medium-low heat, and boil 1 minute, or until thickened, whisking constantly. Remove from heat, and stir in brown rice syrup and sesame seeds (if using).
nutritional information Per 1-Tbs. Serving: Calories: 16; Protein: less than 1 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 3 g; Cholesterol: 0 mg; Sodium: 114 mg; Fiber: less than 1 g; Sugar: 2 g; Vegan; Gluten-Free
CHERRY TOMATO FOCACCIA
This is from the July/August 2012 issue of Vegetarian Times, page 61. The recipe starts out with, “This bread is hearty enough to be served with a salad for a light lunch or supper.” Serves 8.
Topping
1/4 cup shelled roasted pistachios
1/4 cup olive oil
1 clove garlic, minced (1 tsp.)
1/2 tsp. finely chopped fresh rosemary
2 cups heirloom cherry tomatoes, halved
Focaccia
3 1/2 cups bread flour
1 Tbs. sugar
2 1/2 tsp. instant yeast
2 tsp. salt
Olive oil, for greasing baking sheet
To make Topping: Pulse pistachios in food processor until ground, but with some larger pieces. Transfer to bowl, and stir in olive oil, garlic, and rosemary.
To make Focaccia: Stir together flour, sugar, yeast, salt, and 1 1/4 cups water in bowl. Knead dough in bowl 5 minutes. Cover bowl with towel, and let rise 1 hour, or until doubled in size.
Generously grease rimmed baking sheet with olive oil. Stretch dough into 12- x 11-inch rectangle in sheet pan. Let dough rise 1 hour.
Preheat oven to 450°F. Dimple dough with fingers. Whisk 2 Tbs. water into pistachio mixture, and brush onto dough. Press tomato halves cut-side up into dough. Bake 25 to 30 minutes, or until golden brown on top and bottom.
nutritional information Per Slice: Calories: 329; Protein: 9 g; Total Fat: 11 g; Saturated Fat: 2 g; Carbohydrates: 48 g; Cholesterol: 0 mg; Sodium: 589 mg; Fiber: 3 g; Sugar: 3 g; Vegan
SPINACH AND ONION SOUP
Yield: 4 servings
Online Recipe: http://diabeticgourmet.com/recipes/html.672.shtml
Source: Great Healthy Food - Diabetes
Ingredients
1 tablespoon vegetable oil
2 medium onions, thinly sliced
3-3/4 cups vegetable stock
1 bay leaf
Salt and pepper
2/3 cup white wine
6 cups leaf spinach
Directions
Heat the oil in a saucepan and fry the onions for about 5-8 minutes over low heat, until they have softened.
Pour in the stock and bring to a boil. Add the bay leaf and the seasonings. Cover and simmer for 10 minutes.
Pour in the wine and add the spinach. Continue to cook, but only until the spinach has wilted slightly.
Remove the bay leaf and serve hot.
Nutritional Information Per Serving: Calories: 141; Protein: 6 g; Fat: 6 g; Sodium: 1011 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Carbohydrates: 14 g; Exchanges: 2 Vegetable, 1 Fat
BLACKBERRY PEACH CRISP
This comes from Kathy Kingsley, About.com's American Food guide. She writes, “This version of a truly American dessert consists of ripe, juicy fruit and a crunchy sweet topping. The dessert takes it name for the crumbly mixture that bakes over the fruit into a crisp topping. To my mind, few things are as wonderful to eat than this blueberry peach crisp warm and topped with a scoop of vanilla ice cream, and I think you'll agree.” Prep Time: 20 minutes; Cook Time: 40 minutes; Total Time: 1 hour; Yield: 8 Servings
To view this online, click here.
Ingredients:
1 pint fresh blueberries, rinsed and picked over
2 pounds ripe fresh peaches (about 6 medium), peeled, pitted and sliced (see note below)
3 tablespoons sugar
1 tablespoon all-purpose flour
1 tablespoon fresh lemon juice
3/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Topping
3/4 cup packed light brown sugar
3/4 cup all-purpose flour
6 tablespoons cold butter, cut into small pieces
3/4 cup uncooked old-fashioned or instant rolled oats
Preparation:
Preheat the oven to 375°F.
Put the blueberries, peaches, sugar, flour, lemon juice and cinnamon in an 1 and 1/2 quart baking dish. Toss to mix and then spread the fruit mixture evenly in the dish.
To make the topping, put the brown sugar and flour into a medium bowl and stir to mix well.
Using 2 knives or a pastry blender, cut in the butter until the mixture resembles coarse crumbs. Stir in the oats with a fork.
Sprinkle the topping evenly over the fruit, then press down gently.
Bake for 30 to 35 minutes, or until the topping is crisp and lightly browned.
Remove the crisp from the oven and set it on a wire rack to cool slightly before serving.
Note: To easily peel peaches, bring a large pot of water to a boil. Immerse the peaches in the boiling water for about a minute, then remove them with a slotted spoon and cool under cold running water. Use a paring knife to slip off the skins.
Kathy adds, “What could be more wonderful than a bowl of unadorned and perfectly fresh blueberries? Well that is hard to beat, but here are some ideas for a few ways to enjoy them at their best:
Combine blueberries and fresh melon chunks and top with chopped fresh mint.
Slice bananas and blueberries with a dash of orange juice and sprinkled with some cinnamon.
Fresh pineapple chunks and blueberries tossed with finely chopped crystallized ginger.
Spoon fresh blueberries over rice pudding.
Fill a ready to serve cookie pie crust with ice cream and top with a mixture of fresh blueberries and raspberries.
Mash some fresh blueberries over vanilla stir into slightly softened ice cream.
Mix blueberries into a bowl of vanilla yogurt and top with crunchy granola.” The only thing I can add is, “Yum!”
DOUBLE CHOCOLATE ZUCCHINI BREAD
This is from The Kitchn, one of my favorite emailing lists. To read everything that Faith Durand, The Kitchn's Executive Editor, has to say about the recipe, as well as photos of this yummy quick bread, click here.Makes one large (8 x 5 inch) loaf
1/2 cup (4 ounces) unsalted butter, softened
1 cup (7 ounces) granulated sugar
2 large eggs
2/3 cup (1 ounce) unsweetened cocoa powder
1 teaspoon vanilla extract
1/4 teaspoon salt
2 teaspoons baking powder
2 cups coarsely grated zucchini
1 1/3 cups (6 ounces) all-purpose flour
1/2 cup semisweet chocolate chips
Butter and flour an 8x5-inch loaf tin then preheat the oven to 350°F.
In a large bowl, cream together the butter and sugar until light and fluffy, then beat in the eggs one at a time until completely combined. Stir in the cocoa powder, vanilla extract, salt and baking powder. Fold in the grated zucchini, then add the flour and chocolate chips to the bowl. Stir until just combined.
Transfer the batter to the loaf tin and spread out using a spatula or the back of a spoon. Bake for 50 to 60 minutes until the cake has risen and a toothpick inserted into the center of the loaf comes out without batter on it (the toothpick might just have some melted chocolate on it from the chocolate chips).
Let the cake cool in the pan for 10 minutes before turning out onto a wire rack to finish cooling completely.
Recipe Notes
Dust with powdered sugar or cocoa powder for a simple finish.
For a decadent twist, frost the cooled bread with chocolate frosting.
BLACKBERRY GELATO
Carroll Pellegrinelli, About.com's Desserts and Baking guide, writes, “Although, this is not a traditional Gelato recipe, I promise you'll love it all the same. This recipe for Blackberry Gelato is extremely creamy and very tasty too.” Prep Time: 15 minutes; Refrigerate: 1 hour; Total Time: 1 hour, 15 minutes; Yield: 1 Quart plus
Ingredients:
2 cups blackberries, washed and dried
1/2 cup sugar
14-ounce can sweetened condensed milk
1 cup whole milk
1 tablespoon fresh lemon juice
Preparation:
In a blender or food processor, crush berries. Push the puree into a large bowl through a sieve to remove any seeds. Stir sugar into berry puree. Add rest of ingredients and mix with hand mixer. Place in the refrigerator for an hour. Place mixture into ice cream maker and freeze according to the manufacturers' directions.
GLUTEN-FREE TERIYAKI SAUCE
This comes from the July/August 2013 issue of Vegetarian Times, page 38. The recipe starts off, “Use this all-purpose sauce to marinate tofu, top vegetables, season rice, and flavor stir-fries.” Makes 1 1/2 cups in 30 minutes or less. To view online, click here.
1 Tbs. cornstarch
1/4 cup Bragg Liquid Aminos or gluten-free tamari or soy sauce
1 Tbs. toasted sesame oil
1 Tbs. finely grated onion
1 clove garlic, minced (1 tsp.)
1 tsp. grated fresh ginger
1 tsp. mirin or rice wine
3 Tbs. brown rice syrup
1 Tbs. sesame seeds, optional
Place cornstarch in small saucepan, and slowly whisk in Liquid Aminos until no lumps remain. Whisk in 3/4 cup water, then sesame oil, onion, garlic, ginger, and mirin. Bring to a boil over medium-low heat, and boil 1 minute, or until thickened, whisking constantly. Remove from heat, and stir in brown rice syrup and sesame seeds (if using).
nutritional information Per 1-Tbs. Serving: Calories: 16; Protein: less than 1 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 3 g; Cholesterol: 0 mg; Sodium: 114 mg; Fiber: less than 1 g; Sugar: 2 g; Vegan; Gluten-Free
CHERRY TOMATO FOCACCIA
This is from the July/August 2012 issue of Vegetarian Times, page 61. The recipe starts out with, “This bread is hearty enough to be served with a salad for a light lunch or supper.” Serves 8.
Topping
1/4 cup shelled roasted pistachios
1/4 cup olive oil
1 clove garlic, minced (1 tsp.)
1/2 tsp. finely chopped fresh rosemary
2 cups heirloom cherry tomatoes, halved
Focaccia
3 1/2 cups bread flour
1 Tbs. sugar
2 1/2 tsp. instant yeast
2 tsp. salt
Olive oil, for greasing baking sheet
To make Topping: Pulse pistachios in food processor until ground, but with some larger pieces. Transfer to bowl, and stir in olive oil, garlic, and rosemary.
To make Focaccia: Stir together flour, sugar, yeast, salt, and 1 1/4 cups water in bowl. Knead dough in bowl 5 minutes. Cover bowl with towel, and let rise 1 hour, or until doubled in size.
Generously grease rimmed baking sheet with olive oil. Stretch dough into 12- x 11-inch rectangle in sheet pan. Let dough rise 1 hour.
Preheat oven to 450°F. Dimple dough with fingers. Whisk 2 Tbs. water into pistachio mixture, and brush onto dough. Press tomato halves cut-side up into dough. Bake 25 to 30 minutes, or until golden brown on top and bottom.
nutritional information Per Slice: Calories: 329; Protein: 9 g; Total Fat: 11 g; Saturated Fat: 2 g; Carbohydrates: 48 g; Cholesterol: 0 mg; Sodium: 589 mg; Fiber: 3 g; Sugar: 3 g; Vegan
SPINACH AND ONION SOUP
Yield: 4 servings
Online Recipe: http://diabeticgourmet.com/recipes/html.672.shtml
Source: Great Healthy Food - Diabetes
Ingredients
1 tablespoon vegetable oil
2 medium onions, thinly sliced
3-3/4 cups vegetable stock
1 bay leaf
Salt and pepper
2/3 cup white wine
6 cups leaf spinach
Directions
Heat the oil in a saucepan and fry the onions for about 5-8 minutes over low heat, until they have softened.
Pour in the stock and bring to a boil. Add the bay leaf and the seasonings. Cover and simmer for 10 minutes.
Pour in the wine and add the spinach. Continue to cook, but only until the spinach has wilted slightly.
Remove the bay leaf and serve hot.
Nutritional Information Per Serving: Calories: 141; Protein: 6 g; Fat: 6 g; Sodium: 1011 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Carbohydrates: 14 g; Exchanges: 2 Vegetable, 1 Fat
BLACKBERRY PEACH CRISP
This comes from Kathy Kingsley, About.com's American Food guide. She writes, “This version of a truly American dessert consists of ripe, juicy fruit and a crunchy sweet topping. The dessert takes it name for the crumbly mixture that bakes over the fruit into a crisp topping. To my mind, few things are as wonderful to eat than this blueberry peach crisp warm and topped with a scoop of vanilla ice cream, and I think you'll agree.” Prep Time: 20 minutes; Cook Time: 40 minutes; Total Time: 1 hour; Yield: 8 Servings
To view this online, click here.
Ingredients:
1 pint fresh blueberries, rinsed and picked over
2 pounds ripe fresh peaches (about 6 medium), peeled, pitted and sliced (see note below)
3 tablespoons sugar
1 tablespoon all-purpose flour
1 tablespoon fresh lemon juice
3/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Topping
3/4 cup packed light brown sugar
3/4 cup all-purpose flour
6 tablespoons cold butter, cut into small pieces
3/4 cup uncooked old-fashioned or instant rolled oats
Preparation:
Preheat the oven to 375°F.
Put the blueberries, peaches, sugar, flour, lemon juice and cinnamon in an 1 and 1/2 quart baking dish. Toss to mix and then spread the fruit mixture evenly in the dish.
To make the topping, put the brown sugar and flour into a medium bowl and stir to mix well.
Using 2 knives or a pastry blender, cut in the butter until the mixture resembles coarse crumbs. Stir in the oats with a fork.
Sprinkle the topping evenly over the fruit, then press down gently.
Bake for 30 to 35 minutes, or until the topping is crisp and lightly browned.
Remove the crisp from the oven and set it on a wire rack to cool slightly before serving.
Note: To easily peel peaches, bring a large pot of water to a boil. Immerse the peaches in the boiling water for about a minute, then remove them with a slotted spoon and cool under cold running water. Use a paring knife to slip off the skins.
Kathy adds, “What could be more wonderful than a bowl of unadorned and perfectly fresh blueberries? Well that is hard to beat, but here are some ideas for a few ways to enjoy them at their best:
Combine blueberries and fresh melon chunks and top with chopped fresh mint.
Slice bananas and blueberries with a dash of orange juice and sprinkled with some cinnamon.
Fresh pineapple chunks and blueberries tossed with finely chopped crystallized ginger.
Spoon fresh blueberries over rice pudding.
Fill a ready to serve cookie pie crust with ice cream and top with a mixture of fresh blueberries and raspberries.
Mash some fresh blueberries over vanilla stir into slightly softened ice cream.
Mix blueberries into a bowl of vanilla yogurt and top with crunchy granola.” The only thing I can add is, “Yum!”
DOUBLE CHOCOLATE ZUCCHINI BREAD
This is from The Kitchn, one of my favorite emailing lists. To read everything that Faith Durand, The Kitchn's Executive Editor, has to say about the recipe, as well as photos of this yummy quick bread, click here.Makes one large (8 x 5 inch) loaf
1/2 cup (4 ounces) unsalted butter, softened
1 cup (7 ounces) granulated sugar
2 large eggs
2/3 cup (1 ounce) unsweetened cocoa powder
1 teaspoon vanilla extract
1/4 teaspoon salt
2 teaspoons baking powder
2 cups coarsely grated zucchini
1 1/3 cups (6 ounces) all-purpose flour
1/2 cup semisweet chocolate chips
Butter and flour an 8x5-inch loaf tin then preheat the oven to 350°F.
In a large bowl, cream together the butter and sugar until light and fluffy, then beat in the eggs one at a time until completely combined. Stir in the cocoa powder, vanilla extract, salt and baking powder. Fold in the grated zucchini, then add the flour and chocolate chips to the bowl. Stir until just combined.
Transfer the batter to the loaf tin and spread out using a spatula or the back of a spoon. Bake for 50 to 60 minutes until the cake has risen and a toothpick inserted into the center of the loaf comes out without batter on it (the toothpick might just have some melted chocolate on it from the chocolate chips).
Let the cake cool in the pan for 10 minutes before turning out onto a wire rack to finish cooling completely.
Recipe Notes
Dust with powdered sugar or cocoa powder for a simple finish.
For a decadent twist, frost the cooled bread with chocolate frosting.
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