Recipes for Diabetics and Healthy Eating
A Sweet Thought for Recipes for Diabetics
Since 1994 the American Diabetes Association has agreed that sugar in the diet of diabetics was not the problem it was once assumed to be. They now consider that recipes for diabetics may contain this once banned food item. This is not to say that sugar can be eaten without thought as sweets and other foods high in sugar are usually high in fat and low in nutrients. So this rule then also applies to the average person and signifies a healthy attitude to food is what we should all be after in our cooking and eating habits.
My grandmother...we called her Nana...had diabetes later in life . I used to search out recipes that she would enjoy.
Diabetic Fruit Bars
1 c. chopped dates
1/2 chopped dried apricots
1/2 c. walnuts
1 1/2 tsp. baking powder
1/2 c. butter
1 1/3 c. rolled oats
1/4 c. oil
1 tsp. vanilla
1 c. flour
1 tsp. cinnamon
In saucepan, melt oil and butter, add dates and apricots. Remove from heat and beat in egg and vanilla. Combine dry ingredients and mix with rest of mixture. Bake in 9 x 13 inch pan for 20 minutes at 350 degrees.
Adapting Traditional Recipes for Diabetics
Some suggestions for healthier eating.
* Replace with full cream milk with reduced or non-fat milk
* Cream -- use Low fat yoghurt
* Sour cream --Low fat yoghurt, or use small amounts of reduced fat sour cream
* Cream cheese -- use Ricotta or Cottage cheese
* Hard cheeses -- use lower fat hard cheese such as Edam (25%)
* Tuna or salmon in oil -- use tuna or salmon in brine or spring water
* Puff and regular pastry -- use Filo pastry and spray with oil
Instead of frying food grill it or use the microwave.
Not only for diabetics this book will solve the dilemma of cooking for a family as most of us love comfort food! No need for separate dishes for the diabetic members of the family!
- 1 cup flour
- 1 1/2 tsp. cinnamon
- 1 tsp. baking soda
- 1/2 tsp. salt (opt.)
- 1/4 tsp. nutmeg
- 1 tsp. ground cloves
- 1 tsp. allspice
- 1 1/2 cup raisins
- 1 cup unsweetened apple sauce
- 1/2 cup oil
- 2 eggs
- 1 tsp. vanilla
- 1/2 cup chopped nuts
- 1 cup quick oats
- Mix dry ingredients and add remaining ingredients to moisten. Drop by teaspoonful onto greased cookie sheet. Bake at 375 degrees for 12 minutes.
Sample Two-Day Diabetic Vegetarian Menu
Though the task of planning out a diabetic vegetarian menu might seem a bit daunting, with a little creativity forethought, it can actually be very simple. Consider the following two-day menu for some ideas and inspiration:
1/2 cup melon slices
2 slices French toast (made with soy milk and cooked in vegetable oil with
1/4 cup chopped peaches or apricots
4 ounces enriched soymilk
1/2 cup fresh grapes
6 assorted low-fat crackers
1 cup mushroom barley soup with
2 ounces smoked seitan (A chewy, protein-rich food made from wheat gluten and used as a meat substitute)
1/2 cup green and wax bean salad with
2 teaspoons sesame seeds and
2 Tablespoons reduced-fat salad dressing
8 ounces enriched soymilk
1/2 cup sugar-free chocolate pudding
(You may create this at home with a sugar-free mix
like Sorbee or Estee and any nondairy milk.)
1 cup chili with lentils with
1/4 cup prepared Textured Vegetable Protein (TVP)
over 1/3 cup white rice
1/2 cup steamed or roasted carrots
1/2 cup fresh pineapple slices
Evening Snack: 1/2 cup pretzels
8 ounces enriched soymilk
1/3 cup cranberry juice or
sugar free cranberry juice cocktail
3/4 cup cooked oatmeal with 1/2 banana and
1 teaspoon vegan margarine
8 ounces enriched soymilk
3 cups low fat popped popcorn with
2 teaspoons nutritional yeast
1/2 cup orange juice
6" pita stuffed with 2 ounces meat substitute (equivalent to 2 ADA meat exchanges),
lettuce, radishes, and cucumbers
1 cup shredded cabbage with
1-1/2 Tablespoons vegan mayonnaise
8 ounces enriched soymilk
Fruit smoothie made with
8 ounces soymilk, 2 ounces silken tofu, and
1/2 cup frozen or fresh berries, blended together
3 sugar-free ginger snaps
Baked eggplant (1/2 cup) with
1/4 cup tomato sauce
1/2 cup black beans with 1/3 cup brown rice
one medium baked apple
2 Tablespoons peanut butter on 6 crackers
- 1 cup Flour
- 1/2 tsp Salt
- 2 Eggs
- 1 cup Skim milk
- Sift flour and salt together; set aside. Beat eggs and skim milk; add to flour. Beat until smooth and creamy. Pour into heated greased muffin tins, filling half full or less. Bake at 375F for 50 minutes, or until popovers are golden brown and sound hollow. DO NOT OPEN OVEN FOR FIRST 40 MINUTES.
- Margarine for pan
- 425 g (15 oz) part skim milk Ricotta cheese
- 1 1/2 c. (12 oz.) light cream cheese
- 1 whole egg
- 2 egg whites
- 1 cup unsweetened apple juice concentrate
- 3 tbsp. unsweetened cocoa
- 1 tbsp. cornstarch
- 1 tbsp. sugar
- 1 tsp. vanilla extract
- 2 tsp. unsweetened cocoa (for topping)
- Preheat oven to 350 degrees. Lightly grease bottom and sides of a 9 inch spring-form pan. Wrap outside of pan with aluminium foil. In the bowl of a food processor or blender, puree all ingredients until smooth. Do in 2 batches, if necessary.
- With a rubber spatula, scrape mixture into prepared pan. Place on a baking sheet. Bake 45 minutes. Turn oven off. Leave in the oven with door closed for 1 hour. Remove and refrigerate. Before unmolding and serving, let stand at room temperature for 10 minutes. Sift 2 teaspoons unsweetened cocoa over the top.
- Slice with a knife which has been warmed in hot water. Serves 12. Per serving: 167 calories, 16 gm carbohydrates, 8 gm protein, 8 gm fat, 220 mg sodium. Exchanges: 1 fruit, 1 medium fat meat, 1/2 fat. Cholesterol: 50 mg per serving.
Diabetic Recipe Links
- Chicken Mulligatawny
Mulligatawny, which literally means pepper water, is an English interpretation of an Indian dish.
- Bittersweet Chocolate Orange Truffles
The recipe makes a big batch of truffles - plenty for gift-giving. Although they should be stored in the refrigerator, they're best served after sitting at room temperature for about 5 minutes.
What is Diabetes Mellitus?
Diabetes mellitus is commonly known as diabetes. It is a disease that is characterized by a malfunctioning metabolism and a high blood sugar level.
The two most common types of diabetes result from low levels of insulin production or lowered insulin response.
Symptoms of diabetes mellitus include increased urine production, excessive thirst, extreme fatigue, and unexplained weight loss. These symptoms though may not be present in those people with only mildly elevated sugar levels.
Diabetes mellitus includes type 1, type 2 and gestational diabetes, which occurs only during pregnancy. Each type has a different cause and different severity of symptoms.
However all forms of diabetes are dangerous if left untreated. With proper management people with diabetes can live long, healthy, normal lives.
The main cause of type 1 diabetes mellitus is the loss of insulin producing cells in the pancreas leading to an insulin deficiency.
Type 1 diabetes mellitus is typically found in children and young adults. It is also known as juvenile diabetes. The common treatment for type 1 diabetes mellitus is daily insulin injections to replace the insulin the body is not producing properly, along with careful blood glucose monitoring.
While the complications from diabetes could include loss of limps such as arms, legs and feet, blindness and diabetic comas, which can be fatal, careful monitoring and treatment means that diabetics can live long healthy lives. It is therefore important that that you visit your doctor to be tested if you suspect you or your child have symptoms of diabetes mellitus.
My late grandmother had diabetes later in life. My quest was to find recipes that she would enjoy.
Recipe Books for Diabetics
Perhaps you will find the recipes you are seeking in this selection either for yourself or a loved one suffering from diabetes.