Diabetic Recipes Salads
Salads have come a long way from their reputation as the traditional diet food Depending on their ingredients salads are considered a healthy and satisfying main entree especially for a diabetic Building a meal around vegetables and protein can help people with diabetes control their blood sugars. However you use salads as an appetizer main course or snack remember to keep portion size in mind especially if the salad contains pasta or other starches Use dressings wisely Regular fat dressings can contain up to 17 grams of fat per tablespoon whereas lowfat or fat free dressings may contain more sugar and sodium the flavor has to come from something Read the label and ingredient list to make sure youre choosing a low carbohydrate low fat dressing Or make your own dressing as described in the Chicken Spinach and Fruit Salad recipe below Enhance these salads by adding a serving of nuts 6 almonds cashews or mixed nuts or 10 peanuts which counts as a fat exchange or 3oz of tuna or cubed chicken or turkey for more protein which counts as 3 very lean meat exchanges
Diabetic Recipes Appetizers
When enjoying a meal it is important for a diabetic not to spend a lot of carbohydrates on appetizers Keep portion size in mind as even a few pieces of the garlic bread listed below can easily become a meal of two or three carbohydrates Bring your own appetizers to a party so you know exactly what youre eating If you cant resist the appetizer table reach for nonstarchy vegetables such as broccoli carrots cauliflower tomato and cucumber
The recipes below contain zero to one carbohydrate exchange per serving
Herbed Garlic Bread
Ingredients
4 slices crusty Italian bread cut ½ thick
2 garlic cloves peeled and halved
Olive oil cooking spray
Basil chopped fresh
Oregano chopped fresh
Pepper freshly ground
Directions
Lightly brown both sides of bread slices using grill or toaster oven Remove from heat and lightly coat both sides with cooking spray Rub with the cut garlic then top with pepper and chopped herbs Spray again with cooking spray Cut in half and serve warm
Serving and Nutrition Information
Makes 4 servings
Per serving 77 calories 3g protein 1g total fat 0 2g saturated fat 14g carbohydrate 1g dietary fiber 0mg cholesterol 166mg sodium
Diabetic exchanges per serving 1 Carbohydrate 1 Bread Starch
Dill and Onion Dip
Ingredients
2 cups plain lowfat yogurt drained
16oz carton lowfat cottage cheese
½ cup chopped fresh dill
1 Tbsp onion grated
Freshly ground pepper to taste
Directions
Combine cottage cheese yogurt dill and onion in a large bowl Season with pepper Cover and chill until ready to serve
Serving and Nutrition Information
Makes about 1 quart
Per 2 Tbsp serving 20 calories 3g protein trace total fat 0 2g saturated fat 2g carbohydrate 0 dietary fiber 2mg cholesterol 68mg sodium
Diabetic exchanges per serving Free
Artichoke Dip
Ingredients
9oz package frozen nosaltadded artichoke hearts thawed drained
4oz fat free or lowfat cream cheese room temperature
1 2 cup plain nonfat or lowfat yogurt
¼ cup thinly sliced green onions green part only
1 1 2 tsp cream sherry
1 tsp Italian herb seasoning saltfree
1 8 teaspoon salt
Directions
Blot artichokes with paper towels and chop into small pieces In medium bowl whisk together remaining ingredients blending well Stir in artichokes Cover and refrigerate for at least 1 hour to allow flavors to blend Stir before serving Serve with fresh sliced vegetables
Serving and Nutrition Information
Makes 14 servings Per 2 Tbsp serving 20 calories 2g protein 79mg sodium 3g carbohydrate
Diabetic exchanges per serving 1 2 Lowfat Meat
Adapted from The New American Heart Association Cookbook
Fruit and Chicken Salad
Ingredients
1 2 cup plain nonfat yogurt
1 2 to 1 tsp lemonpepper seasoning
1 2 tsp dry mustard
1 4 tsp garlic salt
1 4 tsp poppy seed
4 packets artificial sweetener
1 to 2 Tbsp orange juice
4 cups torn spinach leaves
8 oz thinly sliced cooked chicken breast
2 cups sliced strawberries
1 cup halved seedless green grapes
1 1 2 cups thinly sliced yellow summer squash
2 medium oranges peeled and sectioned
1 2 cup toasted pecan pieces optional
Directions
Combine yogurt mustard garlic salt poppy seed lemonpepper seasoning and sweetener in small bowl Add enough orange juice until salad dressing consistency set aside Line platter with spinach Arrange chicken grapes squash strawberries and orange sections over spinach Drizzle salad with dressing Sprinkle with pecans if desired
Serving and Nutrition Information
Makes 4 servings
Per serving 202 calories 21g protein 20g carbohydrate 5g fat 51mg cholesterol 380mg sodium
Diabetic exchanges per serving 1 2 Vegetable 1 Fruit 2 1 2 Meat
Diabetic Cookies
For diabetics cookies can be an option By looking for sugarfree cookies on grocery market shelves or by cooking up a batch of your favorite finds you can enjoy delicious cookies without fear of blood sugar spikes.Like most things diabetic cookies are readily available online For example Fenwicks offers gourmet cookies made with Splenda in place of sugar Diabetic Drugstore sells an assortment of diabetic cookies and other goodies
Make Your Own Diabetic Cookie Recipes
There are several sugar substitutes available to replace the traditional white and brown sugar used in recipes Each one will react differently to the baking process depending on the chemical composition of the artificial sweetener being used It is best to test your recipes in small batches using alternant sweeteners to ensure proper baking Most substitutes require less quantity as well since their sweetness is often highly concentrated In this case consider using half of regular sugar and half of substitute to be sure the batter gets the bulk it needs You can use white or brown sugar but half the amount in the original recipe first The two best sugar substitutes for baking are Acesulfame K and sucralose Dried fruit and spices are great additions for added flavor without all the sugar
Spicy Cornmeal Cookies
Ingredients
¼ cup butter or margarine
¾ cup unbleached allpurpose flour
¼ cup yellow cornmeal
¼ cup sugar
1 egg white
½ teaspoon finely grated lemon zest
½ teaspoon vanilla extract
¼ teaspoon cinnamon
¼ teaspoon nutmeg
2 tablespoon finely minced almonds
Directions
Preheat oven to 375 degrees
In large bowl beat butter or margarine on medium speed for 30 seconds Add half the flour the cornmeal sugar egg white lemon zest vanilla cinnamon and nutmeg Beat until thoroughly combined Stir in remaining flour and almonds Mix well
Place dough by large tablespoonful on ungreased baking sheet Bake in preheated oven for about 10 minutes or until golden Let cool on wire rack
Servings and Nutrition Information
Makes 24 cookies
48 Calories 2 g Total Fat 0 g Saturated Fat 6 g Carbohydrate 1 g Protein 0 mg Cholesterol 36 mg Sodium
Crunchy Chocolate Biscotti
Ingredients
¼ cup butter or margarine
½ cup sugar
1 teaspoon baking powder
½ teaspoon baking soda
½ cup egg substitute
½ teaspoon vanilla extract
1 cup unbleached allpurpose flour
1 cup whole wheat pastry flour
¼ cup unsweetened cocoa powder
Directions
Preheat oven to 375 degrees Spray cookie sheet with nonstick cooking spray
In medium bowl beat butter or margarine on medium speed for 30 seconds Add sugar baking powder and baking soda beat until thoroughly combined Beat in egg substitute and vanilla
In small bowl stir together flours and cocoa powder Gradually beat small amounts of dry mix into butter mixture and stir in remaining dry mixture by hand if necessary Dough will be thick
In wax paper shape dough into two 12 logs and place logs on prepared cookie sheet Flatten slightly to about 1 ½ width Bake in preheated oven for about 20 minutes or until firm in center and toothpick inserted in center comes out dry Cool on cookie sheet for 1 full hour
Cut each log into ½ slices Arrange slices with cut side down on cookie sheet Bake slices at 325 degrees for 5 minutes turn slices over and bake for additional 5 minutes or until crisp
Servings and Nutritional Information
Makes 40 cookies
45 Calories 1 g Total Fat 0 g Saturated Fat 8 g Carbohydrate 1 g Fiber 1 g Protein 0 mg Cholesterol 35 mg Sodium
Variation Add 1 3 cup finely chopped dried fruit such as apricots mangos cherries or figs for a fruity flavor
Salads have come a long way from their reputation as the traditional diet food Depending on their ingredients salads are considered a healthy and satisfying main entree especially for a diabetic Building a meal around vegetables and protein can help people with diabetes control their blood sugars. However you use salads as an appetizer main course or snack remember to keep portion size in mind especially if the salad contains pasta or other starches Use dressings wisely Regular fat dressings can contain up to 17 grams of fat per tablespoon whereas lowfat or fat free dressings may contain more sugar and sodium the flavor has to come from something Read the label and ingredient list to make sure youre choosing a low carbohydrate low fat dressing Or make your own dressing as described in the Chicken Spinach and Fruit Salad recipe below Enhance these salads by adding a serving of nuts 6 almonds cashews or mixed nuts or 10 peanuts which counts as a fat exchange or 3oz of tuna or cubed chicken or turkey for more protein which counts as 3 very lean meat exchanges
Diabetic Recipes Appetizers
When enjoying a meal it is important for a diabetic not to spend a lot of carbohydrates on appetizers Keep portion size in mind as even a few pieces of the garlic bread listed below can easily become a meal of two or three carbohydrates Bring your own appetizers to a party so you know exactly what youre eating If you cant resist the appetizer table reach for nonstarchy vegetables such as broccoli carrots cauliflower tomato and cucumber
The recipes below contain zero to one carbohydrate exchange per serving
Herbed Garlic Bread
Ingredients
4 slices crusty Italian bread cut ½ thick
2 garlic cloves peeled and halved
Olive oil cooking spray
Basil chopped fresh
Oregano chopped fresh
Pepper freshly ground
Directions
Lightly brown both sides of bread slices using grill or toaster oven Remove from heat and lightly coat both sides with cooking spray Rub with the cut garlic then top with pepper and chopped herbs Spray again with cooking spray Cut in half and serve warm
Serving and Nutrition Information
Makes 4 servings
Per serving 77 calories 3g protein 1g total fat 0 2g saturated fat 14g carbohydrate 1g dietary fiber 0mg cholesterol 166mg sodium
Diabetic exchanges per serving 1 Carbohydrate 1 Bread Starch
Dill and Onion Dip
Ingredients
2 cups plain lowfat yogurt drained
16oz carton lowfat cottage cheese
½ cup chopped fresh dill
1 Tbsp onion grated
Freshly ground pepper to taste
Directions
Combine cottage cheese yogurt dill and onion in a large bowl Season with pepper Cover and chill until ready to serve
Serving and Nutrition Information
Makes about 1 quart
Per 2 Tbsp serving 20 calories 3g protein trace total fat 0 2g saturated fat 2g carbohydrate 0 dietary fiber 2mg cholesterol 68mg sodium
Diabetic exchanges per serving Free
Artichoke Dip
Ingredients
9oz package frozen nosaltadded artichoke hearts thawed drained
4oz fat free or lowfat cream cheese room temperature
1 2 cup plain nonfat or lowfat yogurt
¼ cup thinly sliced green onions green part only
1 1 2 tsp cream sherry
1 tsp Italian herb seasoning saltfree
1 8 teaspoon salt
Directions
Blot artichokes with paper towels and chop into small pieces In medium bowl whisk together remaining ingredients blending well Stir in artichokes Cover and refrigerate for at least 1 hour to allow flavors to blend Stir before serving Serve with fresh sliced vegetables
Serving and Nutrition Information
Makes 14 servings Per 2 Tbsp serving 20 calories 2g protein 79mg sodium 3g carbohydrate
Diabetic exchanges per serving 1 2 Lowfat Meat
Adapted from The New American Heart Association Cookbook
Fruit and Chicken Salad
Ingredients
1 2 cup plain nonfat yogurt
1 2 to 1 tsp lemonpepper seasoning
1 2 tsp dry mustard
1 4 tsp garlic salt
1 4 tsp poppy seed
4 packets artificial sweetener
1 to 2 Tbsp orange juice
4 cups torn spinach leaves
8 oz thinly sliced cooked chicken breast
2 cups sliced strawberries
1 cup halved seedless green grapes
1 1 2 cups thinly sliced yellow summer squash
2 medium oranges peeled and sectioned
1 2 cup toasted pecan pieces optional
Directions
Combine yogurt mustard garlic salt poppy seed lemonpepper seasoning and sweetener in small bowl Add enough orange juice until salad dressing consistency set aside Line platter with spinach Arrange chicken grapes squash strawberries and orange sections over spinach Drizzle salad with dressing Sprinkle with pecans if desired
Serving and Nutrition Information
Makes 4 servings
Per serving 202 calories 21g protein 20g carbohydrate 5g fat 51mg cholesterol 380mg sodium
Diabetic exchanges per serving 1 2 Vegetable 1 Fruit 2 1 2 Meat
Diabetic Cookies
For diabetics cookies can be an option By looking for sugarfree cookies on grocery market shelves or by cooking up a batch of your favorite finds you can enjoy delicious cookies without fear of blood sugar spikes.Like most things diabetic cookies are readily available online For example Fenwicks offers gourmet cookies made with Splenda in place of sugar Diabetic Drugstore sells an assortment of diabetic cookies and other goodies
Make Your Own Diabetic Cookie Recipes
There are several sugar substitutes available to replace the traditional white and brown sugar used in recipes Each one will react differently to the baking process depending on the chemical composition of the artificial sweetener being used It is best to test your recipes in small batches using alternant sweeteners to ensure proper baking Most substitutes require less quantity as well since their sweetness is often highly concentrated In this case consider using half of regular sugar and half of substitute to be sure the batter gets the bulk it needs You can use white or brown sugar but half the amount in the original recipe first The two best sugar substitutes for baking are Acesulfame K and sucralose Dried fruit and spices are great additions for added flavor without all the sugar
Spicy Cornmeal Cookies
Ingredients
¼ cup butter or margarine
¾ cup unbleached allpurpose flour
¼ cup yellow cornmeal
¼ cup sugar
1 egg white
½ teaspoon finely grated lemon zest
½ teaspoon vanilla extract
¼ teaspoon cinnamon
¼ teaspoon nutmeg
2 tablespoon finely minced almonds
Directions
Preheat oven to 375 degrees
In large bowl beat butter or margarine on medium speed for 30 seconds Add half the flour the cornmeal sugar egg white lemon zest vanilla cinnamon and nutmeg Beat until thoroughly combined Stir in remaining flour and almonds Mix well
Place dough by large tablespoonful on ungreased baking sheet Bake in preheated oven for about 10 minutes or until golden Let cool on wire rack
Servings and Nutrition Information
Makes 24 cookies
48 Calories 2 g Total Fat 0 g Saturated Fat 6 g Carbohydrate 1 g Protein 0 mg Cholesterol 36 mg Sodium
Crunchy Chocolate Biscotti
Ingredients
¼ cup butter or margarine
½ cup sugar
1 teaspoon baking powder
½ teaspoon baking soda
½ cup egg substitute
½ teaspoon vanilla extract
1 cup unbleached allpurpose flour
1 cup whole wheat pastry flour
¼ cup unsweetened cocoa powder
Directions
Preheat oven to 375 degrees Spray cookie sheet with nonstick cooking spray
In medium bowl beat butter or margarine on medium speed for 30 seconds Add sugar baking powder and baking soda beat until thoroughly combined Beat in egg substitute and vanilla
In small bowl stir together flours and cocoa powder Gradually beat small amounts of dry mix into butter mixture and stir in remaining dry mixture by hand if necessary Dough will be thick
In wax paper shape dough into two 12 logs and place logs on prepared cookie sheet Flatten slightly to about 1 ½ width Bake in preheated oven for about 20 minutes or until firm in center and toothpick inserted in center comes out dry Cool on cookie sheet for 1 full hour
Cut each log into ½ slices Arrange slices with cut side down on cookie sheet Bake slices at 325 degrees for 5 minutes turn slices over and bake for additional 5 minutes or until crisp
Servings and Nutritional Information
Makes 40 cookies
45 Calories 1 g Total Fat 0 g Saturated Fat 8 g Carbohydrate 1 g Fiber 1 g Protein 0 mg Cholesterol 35 mg Sodium
Variation Add 1 3 cup finely chopped dried fruit such as apricots mangos cherries or figs for a fruity flavor
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