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Recipes for Diabetics and Healthy Eating

Updated on November 5, 2014

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.

Photo Credit

fruit square
fruit square

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

2 eggs

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.

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yoghurt
yoghurt

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.

Photo Credit

The American Diabetes Association Diabetes Comfort Food Cookbook
The American Diabetes Association Diabetes Comfort Food Cookbook

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!

 
cookies
cookies

Ingredients

  • 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

Instructions

  1. Mix dry ingredients and add remaining ingredients to moisten. Drop by teaspoonful onto greased cookie sheet. Bake at 375 degrees for 12 minutes.
Cast your vote for SUGARLESS COOKIES
menu
menu

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:

Day one

Breakfast:

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

Morning Snack:

1/2 cup fresh grapes

6 assorted low-fat crackers

Sparkling water

Lunch:

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

Afternoon Snack:

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.)

Dinner:

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

Day two

Breakfast:

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

Morning Snack:

3 cups low fat popped popcorn with

2 teaspoons nutritional yeast

1/2 cup orange juice

Lunch:

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

Afternoon Snack:

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

Dinner:

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

Evening Snack:

2 Tablespoons peanut butter on 6 crackers

Photo Credit

popovers
popovers

Diabetic Popovers

  • 1 cup Flour
  • 1/2 tsp Salt
  • 2 Eggs
  • 1 cup Skim milk

Instructions

  1. 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.
chocolate cheesecake
chocolate cheesecake

Serving Size

Serves: 12

Chocolate Cheesecake

  • Margarine for pan
  • 425 g (15 oz) part skim milk Ricotta cheese
  • 1 1/2 c. (12 oz.) light cream cheese
  • softened
  • 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)

Instructions

  1. 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.
  2. 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.
  3. 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.

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.

Your Feedback - What would you like to see? Have your say.

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    • tomazg profile image

      tomazg 

      5 years ago

      I am not a diabetic but I should eat healthier so I really appreciate this lens.

    • norma-holt profile image

      norma-holt 

      5 years ago

      A new blessing on this lovely lens and may you have a wonderful, successful and happy 2013. Hugs

    • Mystico profile image

      Mystico 

      6 years ago

      Very nice, thank you. Runs deep in my family. Mostly type 2.

    • maryLuu profile image

      maryLuu 

      6 years ago

      My dad has diabities. Thanks for this recipes.

    • KandDMarketing profile image

      KandDMarketing 

      6 years ago

      Good info. I might add this - Current research suggests that replacing "white" carbs - root veggies, refined sugars and pretty much anything with a GMO based soy or corn component with meat protein and the accompanying fats from pasture raised ruminant animals is much more affective at reducing and controlling diabetes, at least for those suffering from the Type II. As an example, I have now followed that diet and my blood sugar never varies more than 20 -25 points either side of 100.

    • KandDMarketing profile image

      KandDMarketing 

      6 years ago

      Good info. I might add this - Current research suggests that replacing "white" carbs - root veggies, refined sugars and pretty much anything with a GMO based soy or corn component with meat protein and the accompanying fats from pasture raised ruminant animals is much more affective at reducing and controlling diabetes, at least for those suffering from the Type II. As an example, I have now followed that diet and my blood sugar never varies more than 20 -25 points either side of 100.

    • FunMoneyBusiness profile image

      Sharyn Read 

      6 years ago from ... either in the kitchen or at my laptop...

      That bar recipes sounds delicious, have bookmarked to come back to that one! Many thanks for another great lens!

    • sharonbellis profile image

      Sharon Bellissimo 

      6 years ago from Toronto, Ontario, Canada

      I'm not diabetic but I try to follow a low glycemic diet. I am going to try bar and cookie recipes this weekend! Thank you.

    • flinnie lm profile image

      Gloria Freeman 

      6 years ago from Alabama USA

      Hi I am diabetic, I like these recipes and the info here.

    • CoeGurl profile image

      CoeGurl 

      6 years ago from USA

      I'm not diabetic but I like recipes with low sugar - thanks!

    • LynetteBell profile imageAUTHOR

      LynetteBell 

      6 years ago from Christchurch, New Zealand

      @natashaely: Yes, I have used the recipe module but was not aware of it when I did this lens. Must update it!

    • profile image

      myamya 

      6 years ago

      Very nice lens! Squidlikes!

    • profile image

      myamya 

      6 years ago

      Very nice lens! Squidlikes!

    • natashaely profile image

      natashaely 

      6 years ago

      is is an excellent page, I have written down the recipes as not able to print straight off this. There is an excellent recipe module that allows the reader to print it. Thank you for these :)

    • profile image

      anonymous 

      6 years ago

      Very useful recipes for diabetic people and also for non-diabetics, they are good for both.

    • profile image

      GentlemenGogoVEVO 

      6 years ago

      good to know these things and i do not eat more sugar and salt..thanks!!

    • norma-holt profile image

      norma-holt 

      6 years ago

      Great information and nicely presented. Featured on Blessed by Skiesgreen 2012-2 and also on The Hideous Side of Diabetes. Hugs

    • Sylvestermouse profile image

      Cynthia Sylvestermouse 

      6 years ago from United States

      These are great recipes! We have several diabetics in our extended family and I am constantly looking for recipes, especially desert recipes, for them.

    • profile image

      poutine 

      9 years ago

      What do you think of Splenda instead of sugar?

    • Wbisbill LM profile image

      Barbara Isbill 

      10 years ago from New Market Tn 37820

      5 stars from a fan. Great looking recipes. We diabetics are always in search for good recipes that match our life styles.

      If you can read and rate:

      https://hubpages.com/health/Warning-Signs-Diabetes

      Thank you for reading my prediabetes lens!

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