Healthy Recipes for Diabetics

Mexican Bean Dip

1 (15-ounce) can red kidney beans, rinsed and drained

1 medium avocado, chopped

2 tablespoons lemon juice

2 tablespoons tomato paste

1 red chili, finely chopped (optional)

2 cloves garlic, minced

1 green onion, sliced

1/4 cup chopped parsley, divided use

1. Place kidney beans, avocado, lemon juice, tomato paste, chili and garlic in food processor; cover. Process until well blended.
2. Stir in green onion and 3 tablespoons parsley. Sprinkle with remaining parsley and serve.

Power Snack Pita Panini

6 tablespoons reduced fat creamy-style peanut butter

3 ounces 1/3 less fat cream cheese

2 tablespoons of Grade A or B Maple Syrup

2 tablespoons fat free plain soy yogurt

1/4 teaspoon ground cinnamon

2 tablespoons chopped, roasted peanuts

4 teaspoons mini semi-sweet chocolate chips

1/4 cup raisins

4 small (4 inch) pita breads, halved

1 tablespoon margarine, melted 

Mix peanut butter, cream cheese, Grade A or B Maple Syrup, yogurt and cinnamon, together in a medium size bowl until well blended.

Stir in the chopped peanuts, chocolate chips and raisins.

Spread the peanut butter mixture inside the pita pockets. Brush the outside of the pockets with the melted margarine.

Cook 2 minutes per side in a large skillet or griddle.

Chocolate Chip Cookies

Preheat oven at 350 degrees. 

Combine and beat 1 minute at medium speed: 

1/2 c. soft butter 

1 egg 

1/2 c. Stevia (or Splenda) 

1/4 c. soy or almond milk 

1/2 c. water 

1 tsp. vanilla 

Add and blend 2 minutes at low speed: 

1 1/3 c. sifted flour 

1/2 tsp. baking soda 

Fold in 1 (2 ounce) diabetic milk chocolate bar cut into 1/4 inch pieces. Drop from teaspoon onto ungreased cookie sheet. Bake 20 to 25 minutes or until golden brown.

Apple Cinnamon Coffeecake

Coffee Cake Topping:

1 tablespoon of Agave Nectar

1/2 cup all-purpose flour

1/2 teaspoon ground cinnamon

1/4 cup reduced calorie margarine, melted (25% less fat and calories)

Apple Layer

2 medium Granny Smith apples, peeled, cored, and diced into 1/4-inch cubes

2 tablespoons lemon juice

1 tablespoon all-purpose flour

1 tablespoon of Agave Nectar

1 teaspoon ground cinnamon

2 tablespoons reduced calorie margarine (25% less fat and calories)

Cake Layer

1/2 cup softened reduced calorie margarine (25% less fat and calories)

3/4 cup egg substitute at room temperature

1 teaspoon vanilla extract

1 tablespoon of Agave Nectar

1 1/2 cup all-purpose flour, sifted

1 teaspoon baking soda

1 teaspoon baking powder

1/2 cup soy or rice milk at room temperature

1. Preheat oven to 350°F (175°). Spray 9 x 9 x 2-inch metal baking pan with vegetable cooking spray and set aside.

For Coffee Cake Topping:

1. In a medium bowl, combine Agave Nectar, flour, cinnamon and margarine. Stir until well blended.
2. Separate mixture into small clumps, approximately 1/4 teaspoon each and place on cookie sheet.
3. Bake 8 to 10 minutes. Cool to room temperature. Crumble into fine, uniform texture. Set aside.

For Apple Layer:

1. In a medium bowl combine apple pieces and lemon juice. In small bowl, stir together flour, Agave Nectar and cinnamon. Sprinkle over apples and stir until thoroughly mixed.
2. Add melted margarine to mixture and stir until combined. Set aside.

For Cake Layer:

1. In a large mixing bowl, beat margarine with an electric mixer on high speed for 1 minute. Add egg substitute and beat on high for 1 minute. Add Agave Nectar and beat on medium speed until thoroughly blended, about 1 minute.
2. In medium bowl, stir together flour, baking soda and baking powder.
3. Add 1/2 cup of the flour mixture into the margarine/egg mixture. Beat on low speed until ingredients are blended.
4. Add 1/4 cup fat-free milk to above mixture. Beat on low speed until ingredients are blended.
5. Add another 1/2 cup of the flour mixture to above mixture. Beat on low speed until ingredients are blended.
6. Add remaining fat-free milk to mixture. Beat on low speed until ingredients are blended.
7. Add remaining flour mixture to the mixture. Beat on low speed until ingredients are blended.
8. Spread batter evenly into prepared pan. Spread apple layer evenly over cake layer. Sprinkle topping over apple layer and press in lightly.
9. Bake 45 minutes or until toothpick comes out clean when inserted into the center of cake. Serve warm or at room temperature.

Makes 16 servings.

Caramel Sticky Buns

Rolls:

1 cup water

1/2 cup butter

1 (0.25 ounce) envelope active dry yeast

1/2 cup warm water (100°F to 110°F / 40°C to 45°C)

2 large eggs

1 tablespoon of Agave Nectar

1 1/4 teaspoons salt

5 cups all-purpose flour

1 cup chopped pecans

1/4 cup butter, melted

½ cup Stevia

1 teaspoon ground cinnamon

Caramel Sauce:

1/3 cup butter

3 tablespoons rice or soy milk 

2 tablespoons light corn syrup

2 tablespoon of Agave Nectar

1. Bring water to a boil in a small saucepan; remove from heat and add butter, stirring until butter melts. Let stand until mixture cools (about 20 minutes).
2. Combine yeast and warm water in a glass measuring cup; let mixture stand 5 minutes.
3. Beat eggs at medium speed using a heavy-duty stand mixer; add Agave Nectar and salt, beating until blended. Add yeast mixture and butter mixture, beating on low speed until blended. Gradually add flour, beating until blended.
4. Turn dough out onto a well-floured surface, and knead until smooth and elastic (about 5 minutes). Place in a well greased bowl, turning to grease top. Cover and chill dough 8 hours or up to 3 days.
5. Prepare Caramel Sauce and immediately pour into 3 lightly greased 8-inch round or square cake pans. Sprinkle each pan with 1 cup of pecans.
6. Punch dough down and divide into 3 equal portions. Roll one portion of dough into a 12 x 10-inch rectangle. Brush with melted butter.
   Combine ½ of Stevia and cinnamon; sprinkle 1/3 cup mixture over each rectangle. Roll up starting at long edge; pinch edges to seal. Cut log into 9 slices. Arrange slices cut-side down over Caramel Sauce. Repeat procedure with remaining dough.
7. Cover and let rise in a warm place (85 degrees ), free from drafts, 30 minutes or until doubled in bulk.
8. Preheat oven to 375°F (190°C).
9. Bake for 20 minutes or until golden. Cool on a wire rack 5 minutes. Invert onto serving plate.
10. Sauce Directions: Combine butter, milk, corn syrup and Agave Nectar in a small saucepan. Cook over low heat, stirring constantly until Agave Nectar. Bring mixture to a boil over medium-high heat; boil 1 minute.

Makes 27 (1 bun) servings.

Preparation Time: 15 Minutes

Total Time: 9 Hours 20 Minutes

Chili Vegetarian-Style

1 tablespoon extra virgin olive oil

1 jalapeno pepper, seeds removed, fine chopped

1/2 cup chopped onion

1 1/3 cups red & yellow peppers, chopped

6 teaspoons chili powder

1 1/2 teaspoons paprika

1/4 teaspoon garlic powder

3/4 teaspoon ground (cayenne) red pepper

1 tablespoon of Agave Nectar

3 tablespoons cider vinegar

1 (28-ounce) can crushed tomatoes with thick tomato puree

2 (15-ounce) can black beans (Do Not Drain!)

2 (15-ounce) cans dark red kidney beans (Do Not Drain!)

1 (15-ounce) can cannellini beans (Do Not Drain!)

1 (10-ounce) box Corn kernels, frozen

Sea Salt to taste (optional)

1. In a large, non stick, stock pot heat olive oil. Sauté jalapeno, onions, and red & yellow peppers over medium heat until onions are translucent (5 to 8 minutes).
2. Add the remaining ingredients and slowly bring to a boil. Cover pot and simmer on low heat for 20 minutes. Serve hot.*

Makes 16 servings.

Note: If spicier chile is preferred, increase the ground cayenne red pepper to 1 teaspoon, & increase the chili powder to 7 teaspoons.

* This chile, like most chiles, tastes best the day after it is made. Refrigerate chile in covered pot overnight. Bring to a boil over a low heat, stirring constantly.

Sweet Potato Bisque

1 tablespoon olive oil

2 slices bacon, diced

1/2 cup diced onion

1/2 cup diced carrots

1/2 cup diced celery

4 cloves garlic, peeled and minced

1/2 cup fresh orange juice

2 medium sweet potatoes, peeled and diced

4 new potatoes, peeled and diced

6 cups flavorful vegetable stock

1 teaspoon of Agave Nectar

1/2 teaspoon cayenne pepper

1 pinch salt and freshly ground black pepper

1. Heat the olive oil in a large pan over medium-high heat
2. Cook for about 2 minutes.
3. Add onion, carrot, celery, and garlic, and saute for 5 to 7 minutes, stirring frequently. Then add the orange juice and reduce to thick syrup.
4. Add the potatoes and stock and bring to a boil.
5. Reduce heat and simmer for about 30 minutes, or until the potatoes are tender.
6. Add Agave Nectar for Baking and cayenne.
7. Ladle mixture into a blender and pure thoroughly in batches; strain and season with salt and pepper. If the soup is too thick, thin with a little vegetable stock.
8. Serve warm.

Makes 8 servings.

Preparation Time: 20 Minutes

Total Time: 1 Hour

Grilled Eggplant and Tomatoes

Ingredients

6 tablespoons olive oil

1 1/2 pounds eggplant, diced into 1-inch cubes

1 pound fresh tomatoes, large dice (small tomatoes can be halved)

4 cloves garlic, sliced

Lemon juice, to taste

1/2 to 2/4 cup roughly chopped mint leaves, loosely packed

Extra virgin olive oil for garnish

Directions

1. Heat a large cast iron skillet on very high heat until it smokes. Add 4 tablespoons oil and wait till it shimmers, then add eggplant. Stir to coat with oil and cook until lightly charred and tender but toothsome, stirring occasionally. Remove from skillet to a bowl or plate.

2. Let skillet heat again until smoking, then add remaining two tablespoons oil and let shimmer. Add tomatoes and a pinch of salt, stirring occasionally until softened, juicy, and lightly charred. Add garlic and cooked eggplant to skillet. Toss and cook for one minute, then remove skillet from heat.

3. Add lemon juice, mint, and a glug of extra virgin olive oil. Toss, add salt to taste, and serve immediately.