How to Cook For a Diabetic

Incredible Main Dish Recipes For Diabetics

Elizabeth Charles

All Rights Reserved.   No part of this publication may be reproduced in any form or by any means, including scanning, photocopying, or otherwise without prior written permission of the copyright holder.

*Important Note*

Diabetes is very serious disease.  You should consult your physician if you are unsure if the recipes provided will fit in the diet that is recommended for the particular type of diabetes you or your loved ones might have.

© 2012 MJYMarketing

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What people are saying about…

How to Cook For a Diabetic

Incredible Recipes For Diabetics

"With so many friends and family that are diabetics this is a great addition to my collection of recipes. Thanks for providing all the nutritional information so I can provide diabetic friendly dishes."

"As a diabetic I am often disappointed with the new recipes that are introduced for diabetics; however this kindle book was a pleasant surprise!  The book contains many quick easy to create recipes that are tasty and creative.  One of my favorites is called Awesome Red Pepper Hummus Dip, and yes it was awesome with my recent friends over on the deck.  I also liked the fact that it includes all the nutritional information on every recipe; often times that’s left out.  The format is easy to read on my kindle and I had no trouble following the directions on the recipes.  Great Job!"

"How to Cook For a Diabetic eBook offers a huge "easy to make" variety of foods that's healthy and tasty for everyone, not just the diabetic. The ingredients used can be found in most kitchens, unlike many specialty cook books I've bought. Great book!"

Dedication

This book is dedicated to my lovely mother.  She is struggling with her diabetes and I decided to try to give her healthy eating options.  Hopefully, the recipes in this book can help her live a healthier and longer life.  She has already suffered permanent kidney damage.  Her feet are also bothering her.  The doctor is already talking about amputation.  I am really worried about my mom.

As I was growing up, my mother helped me in so many ways.  I wouldn't even know where to start telling you how great she has been to me.  This book is my way of thanking her for always being there for me.  It's my way of being a "mother" to her.

Mom, I Love You!!!

Table of Contents

What is Diabetes?

Types of Diabetes

Diabetes Prevention

Foods to Avoid

Risk Factors

How to Monitor Blood Glucose/Blood Sugar

Common Terms Associated with Diabetes

Symptoms of Diabetes

Diabetic Myths

Nutritional Considerations with Diabetes

Diabetes Resources

Unsloppy Joes

Veggie Burger

Caribbean Chicken

Baked Grouper

Cherry Almond Oatmeal

Spicy Chicken Breasts

Reduced Fat French Toast

Veggie Goulash

Black Beans and Rice

Porcini Mushroom Pasta

Raspberry Marinade

Vegan Bean Taco Filling

Bow Ties with Veggies

Pizza Sauce and Dough

Chicken Bake

BBQ Chicken Salad

Apple Toast

Banana Pancakes

Hawaiian Chicken Packets

Vegetable Curry

Mexican Bean Burgers

Black-Eyed Pea Gumbo

Chicken and Shrimp Jambalaya

Barbecued Turkey Pockets

Chicken Kabobs

Poached Tuna Steaks

Stuffed Red Bell Peppers

Pasta with Grilled Shrimp and Pineapple Salsa

Quinoa Chard Pilaf

Whole Wheat Chicken Salad Sandwiches

Red Beans and Spaghetti

Gumbo Style Chicken Creole

Hot Cereal Mix

Vegetarian Pumpkin Spinach Chili

Spinach Garlic Pasta

Vegetarian Spaghetti

Angel Hair Pasta with Peppers and Chicken

Potato Pancakes

Red Lentil Curry

Chicken and Noodles

Pasta with Fresh Tomato Sauce

Breakfast Porridge

Grilled Chicken Mojito Sandwich

Curried Chicken and Brown Rice Casserole

Barbadian Chicken Skewers

Fruit, Nut, and Cream Cheese Bagel Flats

Cold Tuna Macaroni Salad

Cuban Beans and Rice

Black Bean and Corn Pasta with Chicken

Mediterranean Fish Soup

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What is Diabetes?

Diabetes mellitus, or commonly known as diabetes is a metabolic disorder characterized by the inability of the body to utilize carbohydrates either entirely or partially.  Since carbohydrates are normally broken down within the body in the form of glucose for the body’s main source of energy, diabetic conditions occur because the body is unable to use the glucose naturally.  Moreover, insulin in the pancreas is a vital hormone that is responsible for converting glucose into energy. In diabetes, the pancreas either cannot make enough insulin or the body is unable to respond to the insulin that is made. In effect, increased concentrations of glucose in the blood begin to rise which further unbalances the system and often leads to numerous health complications.

According to recent statistics by the Centers for Disease Control and Prevention (CDC), diabetes affects 8.3% of the U.S. population and around 7.0 million people go undiagnosed. Although many people think diabetes only affects the elderly there were approximately 215,000 people younger than 20 years that were diagnosed with diabetes in 2010 alone. Likewise, 50% of adults aged 65 years or older have pre-diabetes. In fact, the seventh leading cause of death in the United States is diabetes.

Today there are an estimated 346 million people worldwide that have diabetes and according to the World Health Association (WHO) diabetes deaths will double between 2005 and 2030. As well, in 2004 alone there were around 3.4 million people that died from high blood sugar complications.

Brief History

Diabetes mellitus has been recognized as a devastating disease for centuries. A form of diabetes mellitus is even described by ancient Egyptians 3000 years ago from a manuscript dating back to Circa (C) 1500 Before the Common Era (BCE). Descriptions are similar to type 1 diabetes and were referred to as "too great emptying of the urine." The term diabetes was first named by Aretaeus of Cappadocia (81-133 AD). Later the term mellitus was devised to separate the condition from diabetes insipidus which is also characterized with frequent urination.  The word mellitus is a Latin derivative that means "honey sweet". As well, the word diabetes is of Latin origin meaning "a passer through; a siphon" and in turn is also derived from Greek, meaning "to pass through". It wasn’t until the early 20th century where successful insulin treatments were established by Canadians Charles Best and Fredrick Banting. And by the 1940’s, long acting insulin neutral protamine Hagedorn (NPH) was developed which is quite similar to what is used today.

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Types of Diabetes

There are several types of diabetes that are recognized. The three main types are type 1 diabetes, type 2 diabetes and gestational diabetes. Several other types of diabetes mellitus are characterized separately from the three main types such as cystic fibrosis-related diabetes, congenital diabetes from genetic imperfections of insulin secretion, steroid diabetes brought on by large doses of glucocorticoids and other numerous forms.

Type 1 Diabetes

Type 1 diabetes, formerly known as childhood-onset or insulin-dependent diabetes is characterized by a lack of insulin producing beta cells in the pancreas. In effect, the lack of insulin producing beta islet cells leads to the deficiency of insulin. Type 1 diabetes is also categorized into two main types; idiopathic and immune-mediated.

Type 1B diabetes: Idiopathic or type 1B diabetes is a disease of unknown origin. It does not affect the autoimmune system but it does test negative for islet cell antibodies. Typically people with type 1B have insulin deficiencies and can have ketoacidosis episodes. Ketoacidosis is a high blood sugar emergency that can be life threatening. Symptoms include abdominal pain, nausea, vomiting, accelerated breathing and on occasional even unconsciousness.

Generally, a person with type 1B diabetes does not require daily insulin because blood glucose levels fluctuate, although blood sugar levels need to be monitored and checked frequently. Additionally, a diet recommended by a health professional is also advised. Typically, this form of diabetes is inherited. Likewise, current studies also suggest that people who are of Asian, African or Hispanic origin are more apt to have type 1B diabetes.

Type 1A: Immune-mediated or Type 1A diabetes is more common than 1B and comprises around 10% of diabetes mellitus cases in North America and Europe. It was also previously known as insulin-dependent and juvenile-onset diabetes.  Type 1A diabetes is characterized by beta cell loss due to T-cell arbitration autoimmune damage. Currently there is no known preventative measure for type 1A diabetes. Generally onset is not anticipated because patients are usually quite healthy and not overweight. This form of diabetes can be easily controlled in the early stages with a positive response to insulin. Type 1A diabetes affects both adults and children. It was labeled "juvenile diabetes" because children with diabetes are more apt to have this type.

Treatment for type 1A diabetes is largely through artificial insulin by injection combined with monitored blood sugar levels and specialized diets. In the early stages of the disease treatment can be orally.

Oftentimes insulin is a prerequisite for type 1A diabetes and without regular monitored doses a person can develop diabetic ketoacidosis which may result in a coma or death.

Furthermore, there are non-insulin treatments currently being analyzed such as stem-cell based therapies and monoclonal antibodies. These clinical studies have been effective in animals but clinical trials for humans are not yet complete.

Type 1A diabetes can affect young children and teenagers, but it can happen at any age, even someone who is eighty or ninety years old. Common symptoms include high levels of sugar in the blood and urine, extreme thirst and hunger, sudden weight loss, frequent urination, nausea, vomiting and mood fluctuations. As well, symptoms generally appear suddenly and without warning. Furthermore, patients with type 1A diabetes are typically susceptible to other autoimmune disorders like pernicious anemia, Graves’ disease, celiac disease and autoimmune hepatitis.

Type 2 Diabetes

Type 2 diabetes, previously known as adult-onset diabetes and non-insulin-dependent, is characterized by the body’s inability to use insulin resourcefully. Type 2diabetes is known as insulin resistance where regular amounts of insulin are insufficient and cannot create a regular insulin response from fat, muscle and liver cells. In effect, blood sugar cannot enter the cells in order to store needed energy. Eventually high levels of sugar accumulate in the blood resulting in elevated hydrolysis of stored triglycerides which either delivers extra insulin or increases insulin sensitivity. The common name for high levels of built up blood sugar is hyperglycemia. Low blood sugar is referred to as hypoglycemia.

Generally type 2 diabetes has a very slow onset and is common in people who are overweight. Equally, type 2 diabetes can occur in people who are underweight. Normally low weight type 2 diabetics are more advanced in years such as the elderly. As well, this type of diabetes is often hereditary.  People who are at high risk for type 2 diabetes have poor diets, are overweight, are physically inactive and have excess fat around the waist. Oftentimes symptoms are not noticeable in the first stages of the disease and can go unnoticed. Common symptoms may include fatigue, increased appetite, excess thirst, increased urination, slow healing wounds, kidney and bladder infections, discomfort and numbness in the hands or feet, muscle cramps, itching of the skin, erectile dysfunction and distorted vision.

Gestational Diabetes (GDM)

Gestational diabetes is characterized by high blood glucose levels during pregnancy or gestation. As with other types of diabetes, gestational diabetes affects how the beta cells utilize glucose. Yet with this type of diabetes it not only affects the patient but it can distress the unborn child. Fortunately this type of diabetes can usually be controlled by exercising and eating healthy, although sometimes medication is needed. Equally, blood sugar levels generally return to normal sometime after delivery.

Regrettably, women who have had gestational diabetes are more prone to type 2 diabetes and should monitor their blood sugar levels. In fact, according to the National Diabetes Information Clearinghouse (NDIC), 5 to 10 percent of women generally have type 2 diabetes immediately after pregnancy. As well, the NDIC states that 35 to 60 percent of women who have had gestational diabetes are more likely to develop diabetes within 10 to 20 years. Current studies show that 2 to 10 percent of women develop gestational diabetes and diagnosis is expected to increase to 18 percent.

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Diabetes Prevention

According to studies by the Diabetes Prevention Program (DPP), type 2 diabetes can be delayed or reduced through a low-fat and reduced calorie diet, regular exercise and by losing weight. The DPP also states that metformin may assist in delaying the onset of diabetes. Metformin is an oral biguanide hypoglycemic that decreases plasma glucose levels and lowers glucose production.  It is often used for treatment of non-insulin-dependent diabetes mellitus not responding to dietary changes. Metformin is said to improve insulin sensitivity and lower the absorption of glucose.

The DPP study of 3,234 participants was divided into groups. The lifestyle intervention group received intensive motivational counseling, ate less fat and calories, exercised 150 minutes a week and had a goal to lose 7 percent of body fat.  Participants in this group who were 60 years old or older reduced their risk of diabetes by 71 percent. Another group took 850 mg of metformin twice a day but did not receive intensive motivational counseling yet was given information about diet and exercise.  The metformin group was most effective with participants who were at least 60 pounds overweight. This group reduced their risk of diabetes by 31 percent but the metformin was not effective for age groups 45 and older. The placebo group took daily placebo pills and was also given information about diet and exercise and did not have intensive motivational counseling. This group did not have as good of results as the metformin group. Around 11 percent of this group developed diabetes each year during the course of the study, compared to 7.8 percent of the metformin group. A fourth group was given troglitazone (Rezulin) but the study was soon stopped when researchers learned that it caused severe liver damage.

All participants had pre-diabetes and were overweight and most likely to develop type 2 diabetes. Additionally, 45 percent of participants were Asian, Native Alaskan, Native American, Hispanic, Pacific Islander or African American.

In conclusion, the DDP studies revealed that certain medications helped delay the development of diabetes. It also concluded that a healthy diet and regular exercise worked far better as a preventative measure.

How to Prevent or Delay Diabetes

There are several ways to prevent or delay the onset of diabetes. Even people with pre-diabetes may be able to prevent type 2 diabetes by regular exercise and changing their diet. It is also possible to restore blood glucose levels back to normal with a few changes.

Most importantly is to take preventative steps if you have pre-diabetes or if anyone has diabetes in the family. Some of the most important changes include daily exercise and changing lifestyle eating habits.

Exercise

There are several types of exercise that can help lower the risk of developing diabetes. In fact, the DPP states that just 30 minutes a day of moderate activity and losing 5 to 10 percent body weight can reduce the risk of diabetes by 58 percent. But before starting on any exercise routine it is imperative that a health care professional is consulted.

Generally a health care provider can suggest the best type of physical activity for an individual and take in consideration the health conditions of blood vessels, the nervous system, kidneys, knees and feet. As well, it is a common practice to have an exercise stress test that examines how the heart reacts to exercise. Depending on the individual, a health care professional will most likely recommend walking or swimming as well as other activities.

Usually the best time to check blood glucose levels is before and after exercising. This helps establish what activities affect both low and high blood glucose levels and it exemplifies the benefits. A general rule is that if the blood glucose count is above 300 prior to exercise then physical activity can increase the levels. It is highly recommended that blood glucose levels are checked before exercise. If levels are above 300 then caution should be taken before doing any physical activity. Equally, type 1 diabetics that have ketones in the liver and a fasting glucose level of over 250 should also avoid physical activity.

During exercise drink plenty of liquids and have a few snacks available if needed. Snack food choices should have a decent source of healthy carbohydrates to help lower blood glucose.

It is also recommended to exercise at least 30 minutes a day. Physical activity can include walking, swimming, taking the stairs, hiking a trail, dancing and playing different sports with children.

Diet

A healthy diet can drastically reduce the onset of diabetes. Not only do healthy eating habits assist in balancing glucose blood sugar levels but it offers a wide array of other health benefits. Additionally, keeping a healthy weight or losing 7 percent of body weight if needed can significantly lower the risk of type 2 diabetes.

A registered dietitian or healthcare provider can assist in a diet plan that is based on health conditions, lifestyle and food preferences. Likewise, a healthcare professional can also provide useful information on how to change eating habits. It is highly recommended to seek the advice of a healthcare provider before starting any diet.

When choosing foods it is important to remember that quality is far better than quantity. Types of food that are beneficial and that may prevent or delay the onset of diabetes are as follows:

- Carbohydrates: When food digests, simple carbohydrates (sugar) and complex carbohydrates (starches) break down into blood glucose. Emphasis should be on healthy carbohydrates like vegetables, fruits, legumes and whole grains.

- Fiber: Healthy dietary fiber is easy to digest and absorb. It not only lowers the danger of heart disease but it helps in regulating glucose blood sugar levels.  Good sources of high fiber foods include fruits, nuts, vegetables, legumes, wheat bran and whole wheat flour.

- Fats: The best source of fats are polyunsaturated and monounsaturated. Foods that contain good fats include olive and canola oils, avocados, walnuts, almonds and pecans. Note: Fats portions should be small because they are high in calories.

- Healthy Meat:  Fish is by far the healthiest meat choice. It has less fat than poultry or red meat. As well, it is rich in omega-3 fatty acids which support a healthy heart by reducing triglycerides. Excellent fish choices are salmon, herring, perch and crab. Fish that should be avoided due to high mercury content are swordfish, canned Albacore, Ahi tuna, king mackerel, tilefish, marlin and shark.

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Food to Avoid

There are certain foods that even pre-diabetics should avoid. Likewise, changing lifestyles and how one eats also plays a big factor on the prevention or delay of diabetes.

Helpful hints include:

·         Quit or cut back on smoking

·         Alcohol use should be minimized

·         Eat an assortment of fruits, vegetables and grains

·         Eat smaller portions and short meals throughout the day

·         Cut back on salt considerably, use herbs and spices instead

·         Watch carbohydrates; avoid egg yolks, high-fat animal proteins and organ meats

·         Avoid foods high in sugar like high-fructose corn syrup, dextrose, cane or beet sugar

·         Eliminate trans and saturated fats like coconut and palm oil, margarine, shortening, bacon and red meat

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Risk Factors

People who have type 2 diabetes generally were pre-diabetic prior to onset.  Typically pre-diabetes is characterized by higher than normal blood glucose levels but not elevated enough to be classified as diabetes. Unfortunately most people are unaware they even have pre-diabetes. People who are overweight and 45 years old or older should be screened for diagnosis. Those who are under age 45 should be mindful of certain risk factors and screened if they have more than one symptom.

·         Risk factors include the following:

·         Tobacco smoking

·         Abnormal sedentary lifestyle

·         Blood pressure is 140/90 or higher

·         If anyone has diabetes in the family

·         Polycystic ovarian syndrome (PCOS)

·         Triglycerides are more than 250 mg/dl

·         Body mass index (BMI) is greater than 25

·         Ethnicity is Asian, African or Native American, Hispanic or Pacific Islander

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How to Monitor Blood Glucose/Blood Sugar

Blood glucose monitoring is in reference to the ongoing testing of blood glucose levels. Monitoring blood sugar levels can be done conveniently with the use of a portable glucometer. It allows testing to be done at regular intervals and a management strategy if levels are not close to the target blood sugar. Monitoring is also essential for revealing patterns and blood glucose changes so that meals, activities and medications can be utilized at opportune times.  Moreover, monitoring blood glucose levels reduces the risk of long term difficulties from diabetes.

The customary method of testing blood sugar levels consist of pricking the finger with a lancet and then placing a drop of blood on a test strip. The test strip is then placed into a glucometer that displays blood sugar levels.

There are different types of glucometers with a variety of features. Some meters have larger displays for easy reading while others have verbal instructions. In addition, glucometers vary in portability, size, speed and price. Currently the majority of meters provide results within 15 seconds or less. As well, many meters have a storage memory that saves data for future use.  There are also high tech devices that display periodic graphs and charts. Glucometers can be obtained at a pharmacy, physician’s office or distributor.

There are also other types of blood glucose testing devices such as laser machines, catheters and meters that test alternative sites. Laser devices reduce pain and discomfort by generating an exact beam of light that penetrates the skin on the finger as opposed to pricking it.  Systems that have continuous glucose monitoring use a tiny plastic catheter that is inserted beneath the skin. Catheters accumulate small amounts of blood and measure the sugar content over a 72 hour period.  Meters that test alternate sites use other areas rather than the fingertip. Alternative sites consist of the base of the thumb, upper arm, forearm, and thigh. Using other sites for testing glucose levels generally gives different results compared to the fingertip. Glucometer testing displays changes at a faster rate whereas alternate sites are slower. Alternate sites should not be relied on especially during hypoglycemic episodes or right after meals and exercise when glucose levels change rapidly.  Moreover, newer and alternate blood glucose methods should not replace traditional glucometer testing.

When to Test Blood Sugar Levels

It is advisable to consult a health care professional to know how often blood sugar levels should be tested. However, there are basic standards on the best times to check blood glucose levels.

Type 1 Diabetes: Generally a physician recommends blood glucose testing three or more times a day. Optimal testing times are before and after meals, prior and after exercise plus before bed.  Blood sugar levels should also be checked when sick, new medications are introduced, daily routines are changed and occasionally during the night.

Type 2 Diabetes: Usually healthcare professionals recommend blood glucose testing one or more times a day. Ideal testing times are before and after meals plus after fasting 8 hours or more. If non-insulin medications are taken, oftentimes testing is not needed on a daily basis but is tested on occasion.

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Common Terms Associated with Diabetes

Discovering that you have diabetes can be devastating. There can be a wide array of tests, new medications and lifestyle changes that are needed to stay healthy. One of the most overwhelming factors can be the medical terminology. In truth, there can be several unfamiliar terms that may assist in the understanding of diabetes.

Some of the most common terms are as follows:

A1C: A test that measures exactly how well your blood sugar (glucose) has been monitored over the previous three months. Clinically, the test indicates the amount of glucose that attaches to red blood cells, which is proportional to the quantity of glucose in the blood. A1C is also called hemoglobin A1C or glycosylated hemoglobin.

Beta Cells: Insulin making cells that are found in the islets of the pancreas.

Blood glucose: Or referred to as blood sugar, is the main sugar found in the blood and provides the body’s primary source of energy.  Glucose or sugar is derived from food and is carried through the blood to distribute energy to cells.

Blood Glucose Meter or Glucometers: Is a small portable medical device used to check blood glucose levels. The user pricks the fingertip with a lancet and places a drop of blood on a test strip into a glucometer. The device displays a blood glucose reading usually within 15 seconds.

Diabetic Retinopathy: Is a diabetic eye disease characterized by damage to the small blood vessels in the retina. Symptoms include blurred vision, swollen eyes, retina leakage and sometimes blindness.

Diabetologist: Is a diabetic specialist.

Glucagon: Is a hormone formed by the alpha cells in the pancreas. Man-made glucagon is sometimes injected into a person who has acute hypoglycemia or low blood sugar.

Glucose: One of the simplest forms of sugar that gives energy to cells.

Hyperglycemia: Also known as high blood sugar, is characterized by excessive blood glucose. Symptoms include weight loss, extreme thirst and frequent urination.

Hyperosmolar Hyperglycemic Nonketotic Syndrome (HHNS): An emergency condition that is generally caused by an infection or illness. Clinical descriptions consist of very high blood glucose levels and lack of ketones in the blood and urine. If HHNS is not treated it may lead to seizures, coma or death.

Hypoglycemia: Also known as low blood sugar, with conditions of blood glucose levels lower than normal which is commonly less than 70 mg/dL. Symptoms include dizziness, hunger, perspiration, trembling, edginess, confusion and fatigue. If left untreated, unconsciousness may result. Treatments include consumption of carbohydrate-rich food, cheese or juice or glucagon injections.

Insulin: A hormone produced by the pancreas that helps the body use glucose for energy. If the body does not make enough insulin then injections may be needed.

Ketone or Ketone Bodies: Is a chemical substance that is produced when there is not enough insulin in the blood. In effect, the body breaks down fat for energy. High levels can eventually lead to diabetic ketoacidosis or coma.

Nephropathy: Is a disease of the kidneys that is characterized by damage to the kidneys' glomeruli. Glomeruli are small bunches of capillaries that transport blood within the kidneys. It is glomeruli that filter the blood in the kidneys. Without glomeruli the kidneys leak protein into the urine. Likewise, damaged kidneys can no longer get rid of additional fluid or remove waste from the bloodstream.

Neuropathy: Is a disease of the nervous system caused by diabetes. The three main types of neuropathy are mononeuropathy, peripheral neuropathy and autonomic neuropathy. Neuropathy can cause nerve damage to the major organs, legs, hands and feet. The most common form of is peripheral neuropathy which affects the feet and legs.

Pancreas: Is the organ that produces insulin and enzymes for digestion and coverts glucose into energy.

Secondary Diabetes: Is a type of diabetes that is caused by certain drugs, toxins or a different disease. Examples of diseases that may cause diabetes are cystic fibrosis, pancreatic tumors, adrenal gland tumors, polycystic ovary syndrome (PCOS), Cushing's disease and inflammation of the pancreas. Toxins that have been associated with diabetes are lead, mercury, Vacor which a rat poison, alloxan used to make flour white, cadmium and arsenic. Drugs that may be linked to diabetes include estrogen, Dilantin, Pentamidine, Nicotinic acid and Thiazide.

Triglyceride: Is the form of which the majority of fat is stored in the body. An excess of triglycerides in the blood is called hypertriglyceridemia. High levels of triglycerides can lead to cardiovascular disease (heart disease) and diabetic complications. Some researchers feel that too many triglycerides in the body can escalate insulin resistance and therefore trigger high blood glucose levels which lead to diabetes. Equally, diabetes can also affect triglyceride levels.

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Symptoms of Diabetes

Although there are different types of diabetes such as type 1 and type 2, many of the basic symptoms are similar. With type 1 diabetes the symptoms come on suddenly and are generally more severe. Type 2 diabetes symptoms can go unnoticed.  Oftentimes there are no symptoms with type 2 diabetes and once the disease has progressed the symptoms are mild.

Common diabetes symptoms are as follows:

·         Nausea

·         Vomiting

·         Itching skin

·         Blurred vision

·         Extreme thirst

·         Increased fatigue

·         Increased appetite

·         Frequent infections

·         Unusual weight loss

·         Slow healing wounds

·         Irritability and mood fluctuations

·         Tingling or Numbness in hands, legs or feet

Any of the common symptoms can indicate a diabetes problem and it is best to contact a healthcare professional.

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Diabetic Myths

There are several diabetic myths that need clarified. Some myths are pretty far-fetched while others are quite believable. Additionally, there are controversial disclosures about diabetes that some experts claim to be true while others state the opposite. In deciphering myth from fact it is best to research and consult a healthcare provider before coming to a conclusion. Some of the most common diabetic myths include the following:

Diabetics Cannot Eat Sugar: A very common myth is that diabetics should have a sugar-free diet. Many alternative and traditional medicine specialists believe that it is not true. Numerous professionals consider a diet that is well balanced is definitely healthier. Some specialists feel that a low blood glucose attack is remedied by a small dose of sugar to balance the glucose levels. Other professionals feel that ingesting sugar during a low blood glucose attack is the worst thing to do because it further imbalances the system and creates a yo-yo effect.  Likewise, both alternative and traditional medicine professionals agree an apple is a healthier choice compared to a candy bar.

Type 2 Diabetes Is Nothing To Worry About:  All forms of diabetes should be taken seriously. Even type 2 diabetes can be life threatening if not monitored or treated.

Only People Who Are Obese Get Diabetes:  Although type 2 diabetes is linked to being overweight there are many people who are thin that get the disease.

Diabetics Should Only Eat Food That Is Labeled Diabetic:  This myth has been popular for over a decade. There are many foods a diabetic can eat which are not labeled "diabetic" such as soups, sauces like spaghetti sauce, whole grain cereals, yogurt and many other foods. Equally, food that is labeled diabetic is not always healthy. In fact, many foods labeled diabetic have harmful chemicals like saccharin and are high in saturated fats. A lot of these foods can cause adverse side effects, are expensive and may affect blood glucose levels. Additionally, there are diabetes specialists who recommend that people with blood glucose problems avoid food that is labeled "diabetic". However, some products that are labeled "diabetic" are quite healthy.

Diabetics Eventually Go Blind And Lose Their Legs:  It is true that diabetes can cause blindness and infections that lead to amputations. However, diabetics that maintain and control weight, blood sugar levels, blood pressure and quit smoking drastically reduce the risk of complications.

Diabetics Should Not Exercise:  Studies show that regular exercise reduces the risk of diabetes and help control symptoms. Furthermore, there are recognized sports professionals that have diabetes. Nonetheless, it is advisable to always check blood glucose levels before and after exercise.

Diabetes Is Contagious:  Diabetes is not infectious or contagious. Although scientists do not know what causes diabetes they do know it is not an airborne illness like influenza or a cold. Even so, diabetes is often hereditary especially type 2 diabetes.

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Nutritional Considerations with Diabetes

Nutritional therapy is a vital element of diabetes management and for preventing possible complications. Yet there are many theories as well as contradictory analysis that support proven nutritional recommendations. Moreover, clinical practices and alternative methods both have supporting claims for diabetes management and control.

Some of the leading confirmations for nutritional considerations overlap between clinical therapy and alternative. These recommendations are as follows:

- Keep blood pressure below 140/90

- Increase overall health through healthy food choices

- Regular daily exercise greatly improves diabetic conditions

- Blood glucose levels need to be monitored on a regular basis

- Diet is crucial for the treatment of both type 1 and type 2 diabetes

- Maintain hemoglobin A1c (HbA1c) with readings less than 7 percent

- Attain optimal lipid levels with primary target of LDL cholesterol < 100 mg/dl

- Consume sufficient calories that achieve and maintain appropriate body weight

- Reduce LDL-cholesterol with a goal of < 100 mg/dl or the optional goal of < 70 mg/dl

Note: The comparative significance of each nutritional goal can vary with individual diabetics.

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Diabetes Resources

National Diabetes Information Clearinghouse (NDIC)

Diabetes Prevention Program (DPP)

http://diabetes.niddk.nih.gov/dm/pubs/preventionprogram/

Centers for Disease Control and Prevention (CDC)

National Diabetes Fact Sheet

http://www.cdc.gov/diabetes/pubs/pdf/ndfs_2011.pdf

World Health Association (WHO)

Diabetes Fact Sheets

http://www.who.int/mediacentre/factsheets/fs312/en/index.html

Diabetes Explained

http://www.diabetesexplained.com/secondary-diabetes-and-the-causes.html#drugs

Diabetes Types

http://www.diabetestypes.org/type-1-diabetes/type-1-B-or-idiopathic-diabetes.htm

Natural News

Chemical Causes of Diabetes: Overeating Is Not the Only Problem

http://www.naturalnews.com/023701_diabetes_food_exposure.html

Diabetes UK

Eating Well with Diabetes

http://www.diabetes.org.uk/Documents/catalogue/eating_well.pdf

American Diabetes Association

Nutrition Principles and Recommendations in Diabetes

http://care.diabetesjournals.org/content/27/suppl_1/s36.full

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Here are some recipe suggestions for appetizers to help you eat healthy and enjoy delicious food at the same time...

Unsloppy Joes

Ingredients

1 Tablespoon Olive Oil

½ Cup Onion, Diced

½ Cup Celery, Chopped

½ Cup Carrots, Chopped

½ Cup Green Bell Pepper, Chopped

1 Clove of Garlic, Minced

1(14.5 Ounce) Can Diced Tomatoes

1 Tablespoon Tomato Paste

1 ½ Tablespoons Chili Powder

1 Tablespoon White or Red Vinegar

1 teaspoon Ground Black Pepper

1(15.5 Ounce) Can Kidney Beans, Rinsed and Drained

8 Kaiser Rolls

Prep Time

15 Minutes

Cook Time

15 Minutes

Ready In

30 Minutes

Method

Heat oil over medium heat in a large skillet then add onions, carrots, celery, green pepper and garlic and sauté for 4 minutes or until tender. Stir in tomatoes, tomato paste, vinegar, chili powder and ground pepper.  Bring to a boil then cover and lower heat, simmer for 10 minutes. Mix in kidney beans and cook 5 more minutes.  Cut ¼ inch off the top of each Kaiser roll then hollow out the center leaving ½ inch thick. Place bean mixture on roll and spread evenly. Serve hot.

Nutritional Information

Servings per Recipe- 8

Calories- 204

Total Fat- 3.9g

Cholesterol- 0mg

Sodium- 489mg

Total Carbs- 34.6g

Dietary Fiber- 5.8g

Protein- 7.8g

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Veggie Burger

Ingredients

1(15.5 Ounce) Can Garbanzo Beans, Drained and Mashed

8 Fresh Basil Leaves, Finely Chopped

¼ Cup Oat Bran

¼ Cup Quick Cooking Oats

1 Cup Brown Rice, Cooked

1 (14 Ounce) Package Tofu (Firm)

5 tablespoons Korean Barbeque Sauce

½ teaspoon Salt

¾ teaspoon Dried Sage

¾ teaspoon Garlic Powder

½ teaspoon Ground Black Pepper

2 teaspoons Vegetable Oil (Preferable Canola)

Prep Time

20 Minutes

Cook Time

10 Minutes

Ready In

30 Minutes

Method

Stir garbanzo beans and basil in a large bowl then mix in rice, oats and oats bran. Mixture should seem dry.  In a separate bowl mash tofu and remove most of the excess water. Stir in barbeque sauce and then add to garbanzo bean and oat mixture. Add spices until well mixed.  Form into patties. Cook in large preheated oiled skillet about 5 minutes on each side. Serve with desired toppings on a bun.

Nutritional Information

Servings per Recipe- 8

Calories- 161

Total Fat- 4.7g

Cholesterol- 0mg

Sodium- 340mg

Total Carbs- 23.8g

Dietary Fiber- 3.9g

Protein- 8.3g

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Caribbean Chicken

Ingredients

1 teaspoon Paprika

1 teaspoon Garlic Powder

1 teaspoon Onion Powder

1 teaspoon Dried Parsley

½ teaspoon Oregano

1 teaspoon Salt

1 teaspoon Ground Black Pepper

4 (4 Ounce) Skinless and Boneless Chicken Breast, Cut into Halves

¼ Cup Duck Sauce (Plum Sauce), Can Substitute with Chutney, Marmalade or Honey

¼ Cup Marinara Sauce

1 teaspoon Mango Hot Sauce

¾ Cup Fresh Pink Grapefruit Juice, Divided

1 Cup Seasoned Bread Crumbs, Preferably Italian

1 Ripe Nectarine or Substitute with Peach, Pitted and Sliced

Prep Time

15 Minutes

Cook Time

30 Minutes

Ready In

45 Minutes

Method

Preheat oven to 375 degrees F (190 degrees C).  Mix onion and garlic powder, paprika, oregano, parsley, salt and pepper in a large bowl. Mix in chicken breasts and coat evenly with spices. In a separate bowl mix marinara sauce, duck sauce, mango hot sauce and ¼ cup of grapefruit juice. Coat chicken with sauce mixture.  Place bread crumbs in a shallow dish and coat chicken until evenly coated. Place chicken in an oiled baking dish and arrange nectarines around the edges. Bake in preheated oven for 15 minutes then turn the chicken Next pour the remaining ½ cup grapefruit juice over the chicken and bake another 15 minutes or until done. Serve hot.

Nutritional Information

Servings per Recipe- 4

Calories- 319

Total Fat- 3.7g

Cholesterol- 68mg

Sodium- 1239mg

Total Carbs- 37.8g

Dietary Fiber- 2.4g

Protein- 32.9g

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Baked Grouper

Ingredients

4 (4 Ounce) Grouper, Fillets

¼ Cup Fresh Lime Juice

1 Pinch Red Pepper Flakes

Salt and Ground Black Pepper to Taste

1 Onion, Sliced Thin

1 Tomato, Sliced Thin

1 Green Bell Pepper, Sliced Thin

Prep Time

20 Minutes

Cook Time

1 Hour

Ready In

9 Hours and 20 Minutes

Method

Place the grouper on a plate and drizzle with lime juice. Season filets with salt, pepper and red pepper flakes. Cover with plastic wrap and refrigerate overnight or at least 8 hours.  Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking dish. Place the fillets in the baking dish in a single layer. Position the onion, tomato slices, and bell pepper on top of the fillets. Cover with aluminum foil then bake in oven for 1 hour or until fish is flakey.  Serve. This fish goes well with rice and cole slaw.

Nutritional Information

Servings per Recipe- 4

Calories- 144

Total Fat- 1.4g

Cholesterol- 42mg

Sodium- 149mg

Total Carbs- 9.6g

Dietary Fiber- 2g

Protein- 23.3g

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Cherry Almond Oatmeal

Ingredients

2 Cups Rolled Oats

3 ½ Cups Sweetened Vanilla Almond Milk

1/8 teaspoon Salt

1/2 Cup Dried Tart Cherries

Prep Time

5 Minutes

Cook Time

5 Minutes

Ready In

10 Minutes

Method

In a large microwave-safe bowl mix oats, almond milk and salt then microwave on high for 5 to 6 minutes, stirring every 2 minutes. Oats are done when soft and most of the liquid has been absorbed. Stir in cherries. Serve while hot.

Nutritional Information

Servings per Recipe- 4

Calories-266

Total Fat- 4.9g

Cholesterol- < 1mg

Sodium- 206mg

Total Carbs- 53.1g

Dietary Fiber- 5.6g

Protein- 6.5g

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Spicy Chicken Breasts

Ingredients

2 ½ Tablespoons Paprika

1 Tablespoon Salt or to Taste

2 Tablespoons Garlic Powder

1 Tablespoon Onion Powder

1 Tablespoon Dried Thyme

1 Tablespoon Ground Black Pepper

1 Tablespoon Ground Cayenne Pepper

4 (6 Ounce) Skinless and Boneless Chicken Breast Halves

Prep Time

15 Minutes

Cook Time

15 Minutes

Ready In

30 Minutes

Method

Preheat grill on medium high heat and lightly oil the grate. In a medium size bowl mix garlic powder, salt, onion powder, paprika thyme, cayenne pepper, and ground black pepper. Set aside 3 tablespoons of this seasoning to use later with chicken. Store the remainder for later use such as for fish, vegetables or meats.  Rub seasoning on both sides of chicken. Grill chicken breasts for 6 to 8 minutes on each side or until done.

Nutritional Information

Servings per Recipe- 4

Calories- 173

Total Fat- 2.4g

Cholesterol- 68mg

Sodium- 1826mg

Total Carbs- 9.2g

Dietary Fiber- 3.3g

Protein- 29.2g

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Reduced Fat French Toast

Ingredients

½ Cup Egg Substitute

2/3 Cup Skim Milk

1 teaspoon Vanilla Extract

½ teaspoon ground Cinnamon

6 Slices Reduced Calorie White Bread

Prep Time

5 Minutes

Cook Time

10 Minutes

Ready In

15 Minutes

Method

Beat together milk, egg substitute, cinnamon and vanilla. Dip the bread slices into egg mixture on both sides. Oil medium size skillet and heat over medium high heat, put bread slices into pan and cook on both sides until golden brown.

Nutritional Information

Servings per Recipe- 6

Calories- 77

Total Fat- 1.3g

Cholesterol- < 1mg

Sodium- 153mg

Total Carbs- 11.9g

Dietary Fiber- 2.3g

Protein- 5.4g

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Veggie Goulash

Ingredients

1 teaspoon Olive Oil

½ Medium Onion, Thinly Diced

1 Green Bell Pepper, Finely Chopped

1 Clove of Garlic, Minced

4 Ounces Mycoprotein Pieces, Quorn or other Meat Substitutes

1 teaspoon Paprika

1(14.5 Ounce) Can Whole Peeled Tomatoes, Chopped with Reserved Juice

½ Cup Red Wine

1 teaspoon Tomato Puree

1 teaspoon Dried Oregano

1 teaspoon Sugar or Honey

Salt and Ground Pepper to Taste

Prep Time

15 Minutes

Cook Time

35 Minutes

Ready In

50 Minutes

Method

Heat oil over medium heat in a large skillet then add onions for 4 minutes or until translucent. Stir in bell pepper and mycoprotein and sauté another 5 minutes. Mix in garlic and paprika then stir in tomatoes and the reserved juice. Add oregano, wine and tomato puree then bring to a boil. Lower heat and simmer for 25 minutes or until thickened. Right before serving stir in sugar, salt and ground pepper. Serve over noodles, rice or potatoes. Tofu or mushrooms can be substituted for the mycoprotein.

Nutritional Information

Servings per Recipe- 2

Calories- 185

Total Fat- 4.6g

Cholesterol- 0mg

Sodium- 614mg

Total Carbs- 21.5g

Dietary Fiber- 6.8g

Protein- 9.5g

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Black Beans and Rice

Ingredients

1 teaspoon Olive Oil

1 Onion, Finely Chopped

2 Cloves Garlic, Minced

¾ Cup Uncooked Rice, Brown or White

1 ½ Cup Low Fat and Low Sodium Vegetable Broth

1 teaspoon Ground Cumin

¼ teaspoon Cayenne Pepper

3 ½ Cup Canned Black Beans, Drained

Prep Time

5 Minutes

Cook Time

25 Minutes

Ready In

30 Minutes

Method

Heat oil over medium heat in stockpot then add garlic and onion, sauté for 4 minutes. Stir in rice and sauté for 2 minutes.  Mix in vegetable broth and bring to a slow boil then cover and cook for 20 minutes on low heat. Add black beans and spices, heat until warm then serve.

Nutritional Information

Servings per Recipe- 10

Calories- 140

Total Fat- 0.9g

Cholesterol- 0mg

Sodium- 354mg

Total Carbs- 27.1g

Dietary Fiber- 6.2g

Protein- 6.3g

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Porcini Mushroom Pasta

Ingredients

1 Tablespoon Olive Oil

2 Cloves Garlic, Minced

½ Red Onion, Finely Chopped

½ Cup Carrots, Julienned

½ Cup Green Bell Pepper, Julienned

½ Cup Dry Red Wine

1 Cup Rehydrated Porcini Mushrooms

1 ½ Cups Crushed Tomatoes

1 teaspoon Dried Rosemary

2 teaspoons Fresh Basil, Chopped

Salt and Black Pepper to Taste

6 Cups Tagliatelle (Wide Noodles), Cooked

Prep Time

10 minutes

Cook Time

22 Minutes

Ready In

32 Minutes

Method

Heat oil over high heat in saucepan and sauté garlic and onions for 4 minutes then add carrots and green peppers and sauté another  4 minutes.  Stir in red wine, increase heat and boil for 1 minute. Add mushrooms and reduce heat to medium low and cook for 3 minutes. Stir in tomatoes, rosemary, basil and salt to taste.  Simmer for 10 minutes. Serve hot over noodles.

Nutritional Information

Servings per Recipe- 6

Calories- 335

Total Fat- 4.3g

Cholesterol- 0mg

Sodium- 19mg

Total Carbs- 56.1g

Dietary Fiber- 6.3g

Protein- 13.8g

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Raspberry Marinade

Ingredients

½ Cup all Fruit Raspberry Jam

½ Cup Pineapple Juice

½ Cup Soy Sauce or Tamari

2 Tablespoons Rice Vinegar

½ teaspoon Garlic, Minced

½ teaspoon Dried Basil

4 Skinless, Boneless Chicken Breast Halves

Prep Time

10 Minutes

Cook Time

35 Minutes

Ready In

4 Hours and 45 Minutes

Method

In a large bowl mix raspberry jam, pineapple juice, rice vinegar, soy sauce, garlic, and basil then add chicken breasts and turn to coat evenly. Cover and refrigerate for 4 hours or more.  Preheat lightly oiled grill on medium heat. Cook chicken breasts on grill until meat juices run clear and meat is no longer pink.

Nutritional Information

Servings per Recipe- 4

Calories-217

Total Fat- 1.5g

Cholesterol- 68mg

Sodium- 1887mg

Total Carbs- 20.4g

Dietary Fiber- 2.5g

Protein- 29.4g

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Vegan Bean Taco Filling

Ingredients

1 Tablespoon Olive Oil

1 Onion, Diced

1 Green Bell Pepper, Finely Chopped

2 Cloves Garlic, Minced

1(15.5 Ounce) Can Black Beans, Drained and Mashed

2 Tablespoons Cornmeal

1 ½ Tablespoons Cumin

1 teaspoon Paprika

1 teaspoon Chili Powder

1 teaspoon Cayenne Pepper

1 Cup Salsa

Prep Time

15 Minutes

Cook Time

15 Minutes

Ready In

30 Minutes

Method

Heat oil over medium heat in a large skillet then add garlic, onion and bell pepper, sauté for 4 minutes or until onions are translucent. Stir in mashed beans then add cornmeal and spices. Cover and cook for 5 minutes. Serve like a taco with preferred trimmings.

Nutritional Information

Servings per Recipe- 8

Calories- 142

Total Fat- 2.5g

Cholesterol- 0mg

Sodium- 596mg

Total Carbs- 24g

Dietary Fiber- 8.6g

Protein- 7.5g

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Bow Ties with Veggies

Ingredients

1 Tablespoon Olive Oil

1 (8 Ounce) Package of Farfalle (Bow Tie) Pasta

1 Large Onion, Chopped

1 Cup Zucchini, Chopped

Salt and Black Pepper to Taste

Prep Time

15 minutes

Cook Time

10 Minutes

Ready In

25 Minutes

Method

Heat oil over medium heat in saucepan and sauté onions and zucchini until tender then add salt and pepper to taste.  Mix vegetables in with cooked pasta. Serve.  While preparing vegetables bring a large pot of water to boil and then add pasta. Cook for 8 to 10 minutes or until al dente; drain.

Nutritional Information

Servings per Recipe- 4

Calories- 254

Total Fat- 4.8g

Cholesterol- 0mg

Sodium- 210mg

Total Carbs- 46.3g

Dietary Fiber- 3.1g

Protein- 8.3g

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Pizza Sauce and Dough

Ingredients

Pizza Dough:

¼ Cup Warm Water (100 to 110 degrees)

1 teaspoon Active Dry Yeast

1 teaspoon Sugar

4 Cups Bread Flour

2 Tablespoons Italian-style Seasoning

1 teaspoon Salt, Divided

1 ¼ Cups Flat Beer

1 Tablespoon Olive Oil

Pizza Sauce:

2 Tablespoons Olive Oil

1/3 Cup Onion, Chopped

2 Tablespoons Garlic, Chopped

2 (6 Ounce) Cans Tomato Paste

1/2 teaspoon Ground Black Pepper

1 Tablespoon Fresh basil, Chopped

1 teaspoon Fresh Oregano, Chopped

1 Tablespoon Fresh Parsley, Chopped

1 (28 Ounce) Can Roma Tomatoes, with Juice

Prep Time

40 Minutes

Cook Time

20 Minutes

Ready In

2 Hours

Method

Pizza Dough:

In a small bowl, dissolve yeast and sugar in warm water. Let stand about 10 minutes until creamy.

In a food processor or bowl mix flour, Italian seasoning and salt. Pulse until mixed. Add yeast mixture, oil and flat beer. Pulse mixture until a ball is formed. Place dough onto a lightly floured surface and knead for several minutes until dough is smooth and elastic. Allow dough to rest for at least 2 to 3 minutes. Divide dough in half then shape into balls. Place balls in separate bowls and cover with plastic wrap or a towel. Allow dough to rise at room temperature for 1 hour then store in the refrigerator overnight.

Pizza Sauce:

Heat olive oil in a saucepan over medium heat and sauté onions for 2 to 3 minutes or until tender. Mix in garlic and cook for 1 minute. Crush tomatoes into saucepan then stir in tomato paste, oregano, basil and parsley. Simmer for 10 minutes.

Nutritional Information

Servings per Recipe- 12

Calories- 249

Total Fat- 4.5g

Cholesterol- <1mg

Sodium- 520mg

Total Carbs- 43.5g

Dietary Fiber- 3.1g

Protein- 7.7g

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Chicken Bake

Ingredients

1 Sweet Potato or Yam

½ Medium Sweet Onion, Chopped

3 Carrots, Peeled and Chopped

1 Medium Apple, Peeled, Cored and Chopped

2 Skinless and Boneless Chicken Breast Halves

1 Cup Cranberries, Fresh or Frozen

2 Tablespoons Barbeque Sauce

Prep Time

25 Minutes

Cook Time

55 Minutes

Ready In

1 Hour and 20 Minutes

Method

Preheat oven to 375 degrees F (190 degrees C).  Lightly oil a baking dish.  With a fork pierce the sweet potato in several places then cut in half. Place the sweet potato in a microwave-safe dish with about ½ inch deep of water.  Cook for 10 minutes. Peel after cooling and cut into large pieces.  Arrange apple, onion and carrots in a baking dish. Brush both sides of chicken with barbeque sauce and place onto of the vegetables. Distribute the sweet potatoes over the mixture then sprinkle with cranberries. Bake the chicken in a preheated oven for 45 to 55 minutes or until chicken is tender. Allow to cool then serve.

Nutritional Information

Servings per Recipe- 2

Calories- 319

Total Fat- 2g

Cholesterol- 68mg

Sodium- 353mg

Total Carbs- 46.3g

Dietary Fiber- 9.3g

Protein- 29.8g

Table of Contents

BBQ Chicken Salad

Ingredients

2 Skinless and Boneless Chicken Breast Halves

½ Red Onion, Diced

4 Stalks Celery, Chopped

1 Large Red Bell Pepper, Diced

1 (8.75 ounce) Can Sweet Corn, Drained

¼ Cup Barbeque Sauce

2 Tablespoons Mayonnaise

Prep Time

15 minutes

Cook Time

20 Minutes

Ready In

50 Minutes

Method

Preheat grill at high heat and lightly oil the grate. Grill chicken for 10 minutes on each side. Cool and then cut into cubes. In a large bowl mix chicken, red bell peppers, celery, onion and corn.

In a small bowl mix mayonnaise and barbeque sauce and then pour over chicken and vegetable mixture. Refrigerate 1 hour and serve.

Nutritional Information

Servings per Recipe- 4

Calories- 168

Total Fat- 2.2g

Cholesterol- 34mg

Sodium- 473mg

Total Carbs- 23.6g

Dietary Fiber- 2.9g

Protein- 14.7g

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Apple Toast

Ingredients

1 Tablespoon Cornstarch

1 Dash Cinnamon

¼ teaspoon Nutmeg

1 ¼ Cups Apple Juice, Unsweetened

1 Apple, Peeled, Cored and Sliced Thin

2 Slices Whole Wheat Bread

1 Tablespoon Apple Syrup

1/4 teaspoon Cinnamon

2 teaspoons Light Brown Sugar

Prep Time

15 Minutes

Cook Time

12 Minutes

Ready In

27 Minutes

Method

Preheat oven to 500 degrees F (260 degrees C).  In a small saucepan mix apple juice, cornstarch, nutmeg and cinnamon; whisk until blended. Bring the mixture to a boil then simmer. Cook and stir for 5 minutes or until somewhat thickened. Store the apple syrup mixture in an air tight container in the refrigerator until ready to use.  Put apples in a microwave-safe dish and drizzle with apple syrup. Microwave apples on high for 1 minute, or until tender; set aside. Apples can also be cooked on low heat on the stovetop. Once done, toast bread and arrange apple slices on top. Drizzle with syrup.

Bake in the oven for 4 to 5 minutes making sure they do not burn. Sprinkle with cinnamon, if desired. Serve.

Nutritional Information

Servings per Recipe- 2

Calories-238

Total Fat- 1.5g

Cholesterol- 0mg

Sodium- 142mg

Total Carbs- 53.9g

Dietary Fiber- 4.9g

Protein- 4g

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Banana Pancakes

Ingredients

1 Cup All-purpose Flour

2/3 Cup Whole Wheat Flour

¼ teaspoon Salt

2 Tablespoons Sugar

2 1/2 teaspoons Baking Powder

1 ½ Cups Buttermilk

2 Small Ripe Bananas, Finely Chopped

Prep Time

10 Minutes

Cook Time

10 Minutes

Ready In

20 Minutes

Method

In a large bowl, mix all-purpose flour, whole wheat flour, sugar, salt, baking powder. Mix in buttermilk and bananas just until moistened, do not over mix.   Heat a lightly oiled frying or griddle pan over medium high heat. Using about ¼ cup batter for each pancake, pour onto griddle. Brown on both sides and serve hot.

Nutritional Information

Servings per Recipe- 6

Calories-192

Total Fat- 1.1g

Cholesterol- 312mg

Sodium- 40.7mg

Total Carbs- 31g

Dietary Fiber- 3.1g

Protein- 6.4g

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Hawaiian Chicken Packets

Ingredients

4 (4 Ounce) Skinless and Boneless Chicken Breast Halves

1 Cup Teriyaki Sauce or Marinade

1 Onion, Chopped

1 Red Bell Pepper, Seeded and Sliced into Strips

1 Green Bell Pepper, Seeded and Sliced into Strips

1 (20 Ounce) Can Pineapple Chunks, Drained

Prep Time

20 Minutes

Cook Time

30 Minutes

Ready In

50 Minutes

Method

Preheat grill at high heat and lightly oil the grate.  Place each piece of chicken on the center of a square of aluminum foil then coat with teriyaki sauce. Evenly distribute red and green peppers, onion and pineapple. Fold the aluminum foil up to seal tightly into packets.  Put packets onto heated grill and cook for 20 minutes or until done. Turn packets to evenly cook. Serve chicken over rice or pasta.

Nutritional Information

Servings per Recipe- 4

Calories- 304

Total Fat- 1.7g

Cholesterol- 68mg

Sodium- 2841mg

Total Carbs- 38.9g

Dietary Fiber- 2.8g

Protein- 33g

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Vegetable Curry

Ingredients

1 Tablespoon Olive Oil

1 Onion, Chopped

2 Cloves Garlic, Crushed

2 Tablespoons Tomato Paste

2 ½ Tablespoons Curry Powder

1 (14.5 ounce) Can Diced Tomatoes

1 Cube Vegetable Bouillon

1 (10 Ounce) Package Frozen Mixed Vegetables

1 ½ Cup Water

2 Tablespoons Fresh Cilantro, Chopped

Salt and Ground Black Pepper to Taste

Prep Time

10 Minutes

Cook Time

33 Minutes

Ready In

43 Minutes

Method

Heat oil in a large saucepan over medium-high heat; add onion and garlic and sauté until golden color. Mix in tomato paste and curry powder and cook 2 to 3 minutes. Add tomatoes, mixed vegetables, bullion, water, salt and pepper to taste. Cook about 30 minutes or until vegetables are done. Allow to sit for 5 minutes. Garnish with cilantro before serving.

Nutritional Information

Servings per Recipe- 5

Calories- 103

Total Fat- 3.5g

Cholesterol- 0mg

Sodium- 267mg

Total Carbs- 15.7g

Dietary Fiber- 4.6g

Protein- 3.5g

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Mexican Bean Burgers

Ingredients

1 Carrot, Thinly Sliced

1(15.5 Ounce) Can Kidney Beans, Drained and Mashed

½ Cup Onion, Finely Chopped

½ Cup Green Bell Pepper, Chopped

2 Cups Salsa

1 Cup Bread Crumbs, Dried

½ Cup Whole Wheat Flour

½ teaspoon Ground Black Pepper

½ teaspoon Salt, or to Taste

1 Pinch Chili Powder

Prep Time

10 Minutes

Cook Time

15 Minutes

Ready In

25 Minutes

Method

Place carrots in a bowl and fill with around ¼ inch of water then cover with plastic wrap. Microwave for 2 minutes until soft then drain. Carrots can also be cooked on the stove until tender.  Mix in the mashed beans with the carrots. Stir in onion, salsa, green pepper, bread crumbs and flour. Add black pepper, salt and chili powder to taste. Add more salsa or flour so that mixture is not to dry or wet. Form into patties (approximately 8) then place on greased baking sheet.   Cook in large preheated oiled skillet about 8 minutes on each side until browned. Burgers can also be baked or grilled. Serve with desired toppings such as sour cream, avocado, onion, lettuce and cheese.

Nutritional Information

Servings per Recipe- 8

Calories- 151

Total Fat- 1.2g

Cholesterol- 0mg

Sodium- 609mg

Total Carbs- 29.7g

Dietary Fiber- 6.4g

Protein- 7g

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Black-Eyed Pea Gumbo

Ingredients

1 Tablespoon Olive Oil

1 Onion, Finely Chopped

1 Medium Green Bell Pepper, Chopped

5 Stalks Celery, Chopped

2 Cups Chicken Broth

1 Cup Rice, Brown or White

1 (10 Ounce) Can Diced Tomatoes and Green Chiles

4 (15 Ounce) Cans Black-eyed Peas with Liquid

2 Cloves Garlic, Minced

1(14.5 Ounce) Can Diced Tomatoes

Prep Time

15 Minutes

Cook Time

55 Minutes

Ready In

1 Hour and 10 Minutes

Method

Heat oil over medium heat in saucepan then add onion, green pepper and celery, sauté for 4 minutes or until tender.  Stir in chicken broth, black-eyed peas with liquid, rice and diced tomatoes and green chilies. Bring to a slow boil then cover and cook for 45 minutes on low heat or until rice is done. Check occasionally add extra water if needed.

Nutritional Information

Servings per Recipe- 8

Calories- 272

Total Fat- 3.4g

Cholesterol- 0mg

Sodium- 870mg

Total Carbs- 48.5g

Dietary Fiber- 9.6g

Protein- 12.5g

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Chicken and Shrimp Jambalaya

Ingredients

1 Tablespoon Olive Oil

4 (4 Ounce) Skinless and Boneless Chicken Breast Halves, Cut into 1 inch Pieces

1 Onion, Finely Chopped

1 Green Bell Pepper, Chopped

2 teaspoons Cajun Seasoning

1 (14.5 Ounce) Can Condensed Tomato Soup

½ Pound Fresh or Frozen Medium Shrimp, Peeled and Deveined

1 Cup Rice, Brown or White

2 Cups Water

1 Large Tomato, Chopped

Fresh Parsley, Chopped

Prep Time

25 Minutes

Cook Time

45 Minutes

Ready In

1 Hour and 20 Minutes

Method

Heat oil over medium-high heat in large skillet then stir in chicken, cook until well browned stir occasionally. Mix in green pepper, onion, and Cajun seasoning and cook for 2 to 3 minutes. Add tomato soup, water and rice then bring to a boil. Reduce heat, cover and simmer for 20 minutes. Add shrimp and cook uncovered for 10 minutes or until rice is tender. Mix in tomato and parsley if desired. Let stand for 10 minutes then serve.

Nutritional Information

Servings per Recipe- 6

Calories- 297

Total Fat- 4.5g

Cholesterol- 97mg

Sodium- 554mg

Total Carbs- 37.7g

Dietary Fiber- 2g

Protein- 24.7g

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Barbecued Turkey Pockets

Ingredients

1 Pound Turkey Breast Thinly Sliced, Roasted or Deli

1 (10.75 Ounce) Can Condensed Tomato Soup

¼ Cup Water

1 Tablespoon Worcestershire Sauce

2 Tablespoons Vinegar

2 Tablespoons Brown Sugar, Packed

3 (6 Inch) Pita Breads Cut in Half

Prep Time

5 Minutes

Cook Time

15 Minutes

Ready In

20 Minutes

Method

In a 12-inch skillet over medium heat cook soup, water, vinegar, Worcestershire sauce and sugar, bring to a boil. Add turkey and reduce heat to low. Cook until hot and bubbling. Place turkey mixture into pita halves. Serving suggestions: Goes well with sliced cucumbers and vegie chips served with hummus for dipping.

Nutritional Information

Servings per Recipe- 6

Calories- 196

Total Fat- 2.2g

Cholesterol- 31mg

Sodium- 1244mg

Total Carbs- 28.5g

Dietary Fiber- 7.5g

Protein- 15.5g

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Chicken Kabobs

Ingredients

4 (4 Ounce) Skinless and Boneless Chicken Breast Halves, Cubed

1 Large Green Bell Pepper, Cut into 2 inch Pieces

1 Red Bell Pepper, Cut into 2 inch Pieces

1 Onion, Cut into Wedges

1 Cup Barbeque Sauce

Skewers

Prep Time

15 Minutes

Cook Time

15 Minutes

Ready In

30 Minutes

Method

Preheat grill at high heat and lightly oil the grate.  Thread chickens, all bell peppers and onions onto skewers. Place kabobs on prepared grilled and brush with barbeque sauce. Cook for 15 minutes or until done, while cooking turn and brush chicken with extra sauce. Serve.

Nutritional Information

Servings per Recipe- 4

Calories- 256

Total Fat- 3.2g

Cholesterol- 67mg

Sodium- 762mg

Total Carbs- 29.6g

Dietary Fiber- 2.4g

Protein- 25.6g

Table of Contents

Poached Tuna Steaks

Ingredients

1 ½ Cups Water

1 Tablespoon Fresh Lemon Juice

1 teaspoon Cayenne Pepper

Salt and Ground Black Pepper to Taste

2 (4 Ounce) Albacore Tuna Steaks

1/3 Cup Fresh Cilantro; Chopped

3 Kumquats; Rinsed, Seeded and Sliced

Prep Time

15 Minutes

Cook Time

15 Minutes

Ready In

30 Minutes

Method

In a medium saucepan mix water, lemon juice, cayenne pepper, salt and pepper. Bring to a gentle boil over medium heat. Place tuna into the mixture and scatter cilantro and kumquats over the top. Cook for 15 minutes or until fish is flakey then serve.   Place tuna steaks into the mixture, and sprinkle with kumquats and cilantro. Cook 15 minutes, until fish is easily flaked with a fork.

Nutritional Information

Servings per Recipe- 2

Calories- 148

Total Fat- 1.5g

Cholesterol- 50mg

Sodium- 48mg

Total Carbs- 6g

Dietary Fiber- 2.3g

Protein- 27g

Table of Contents

Stuffed Red Bell Peppers

Ingredients

2 ¼ Cup Water

1 Cup Brown Rice, Uncooked

4 Red Bell Peppers, Tops and Seeds Removed

1 teaspoon Olive Oil

2 Cloves Garlic, Minced

¼ Onion, Finely Chopped

1 (15 Ounce) Can Black-eyed Peas, Rinsed and Drained

2 Large Swiss Chard Leaves, Chopped

Salt and Ground Black Pepper to Taste

Prep Time

20 Minutes

Cook Time

1 Hour

Ready In

1 Hour and 20 Minutes

Method

Preheat oven to 350 degrees F (175 degrees C).  Place rice and water in a saucepan and bring to a boil. Reduce heat to medium high, cover and cook 45 to 50 minutes or until rice is done.  Place red bell peppers in an oiled baking sheet and bake about 15 minutes or until tender.  Heat oil in a skillet and sauté onion and garlic for 5 minutes then mix in black-eyed peas and chard. Simmer and cook for 5 to 8 minutes until chard is wilted. Stir in brown rice and season with salt and pepper. Stuff the rice mixture into the red bell peppers. Serve hot.

Nutritional Information

Servings per Recipe- 4

Calories- 271

Total Fat- 3.2g

Cholesterol- 0mg

Sodium- 472mg

Total Carbs- 51.4g

Dietary Fiber- 8.5g

Protein- 9.5g

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Pasta with Grilled Shrimp and Pineapple Salsa

Ingredients

3 Cups Rotini Pasta, Uncooked

½ Cup Fresh Pineapple, Peeled, Cored and Chopped

1 Large Red Onion, Chopped

1 Jalapeno Pepper, Seeded and Finely Minced

1 Large Red Bell Pepper, Seeded and Chopped

1/3 Cup Fresh Lime Juice

½ Cup Fresh Orange juice

1 ½ Pound Large Shrimp, Peeled and Deveined

Prep Time

15 minutes

Cook Time

20 Minutes

Ready In

35 Minutes

Method

In a large bowl mix pineapple, red onion, red pepper, jalapeno pepper, lime juice and orange. Set aside.  Bring a large pot of water to boil and add pasta. Cook 8 to 10 minutes or al dente; drain   Prepare grill with oil rack set 6 inches from the coals. If using a gas grill then have the settings on high. Grill shrimp 2 minutes on each side. Toss the cooked pasta with vegetable/fruit mixture. Arrange shrimp on top of the pasta and serve.

Nutritional Information

Servings per Recipe- 6

Calories- 271

Total Fat- 2.8g

Cholesterol- 173mg

Sodium- 172mg

Total Carbs- 34.1g

Dietary Fiber- 2.6g

Protein- 27.7g

Table of Contents

Quinoa Chard Pilaf

Ingredients

1 Tablespoon Olive Oil

1 Onion, Chopped

3 Cloves Garlic, Minced

2 Cups Quinoa, Uncooked and Rinsed

1 Cup Lentils, Canned or Cooked and Rinsed

8 Ounces Fresh Mushrooms, Chopped

1 Quart Vegetable Broth

1 Bunch Swiss Chard, Stem Removed

Prep Time

20 Minutes

Cook Time

20 Minutes

Ready In

40 Minutes

Method

Place rice and water in a saucepan and bring to a boil. Reduce heat to medium high, cover and cook 45 to 50 minutes or until rice is done. Stir in lentils, quinoa and mushrooms. Add vegetable broth, cover and cook for 20 minutes. Remove from heat and carefully add chard. Cover and allow to sit for 5 minutes or until chard is wilted. Serve.

Nutritional Information

Servings per Recipe- 8

Calories- 224

Total Fat- 4.7g

Cholesterol- 0mg

Sodium- 323mg

Total Carbs- 36.6g

Dietary Fiber- 6.2g

Protein- 9.6g

Table of Contents

Whole Wheat Chicken Salad Sandwiches

Ingredients

2 (4.5 Ounce) Cans Chicken Breast in Water (Swanson’s or Other Brands), Drained

¼ Cup Celery, Chopped

1 Tablespoon Onion, Finely Chopped

2 Tablespoons Mayonnaise

2 Tablespoons Plain Yogurt

1/8 teaspoon Ground Black Pepper

8 slices Whole Grain 100% Whole Wheat Bread

4 Slices Tomato

4 Lettuce Leaves

Prep Time

10 minutes

Ready In

10 Minutes

Method

In a large bowl mix chicken, onion, celery, yogurt and mayonnaise then divided chicken mixture among 4 bread slices. Arrange with lettuce and tomatoes then top with remaining bread. Serve.

Nutritional Information

Servings per Recipe- 4

Calories- 277

Total Fat- 3.5g

Cholesterol- 28mg

Sodium- 681mg

Total Carbs- 42g

Dietary Fiber- 6.1g

Protein- 20.1g

Table of Contents

Red Beans and Spaghetti

Ingredients

½ Pound Dry Kidney Beans Soak in Water Overnight

1 (16 Ounce) Package of Spaghetti Pasta, Uncooked

Salt to Taste

Prep Time

12 Hours

Cook Time

1 Hour and 12 Minutes

Ready In

13 Hours and 30 Minutes

Method

Soak beans overnight or at least 12 hours. Rinse beans and put in a large pot. Cover with water and bring to a boil. Reduce heat to medium high, cover partially and cook 1 hour or until done. Add more water if needed.  When beans are close to done bring a large pot of water to boil and add pasta. Cook 8 to 10 minutes or al dente; drain. Stir the beans into the pasta and season with salt to taste.  Serve.

Nutritional Information

Servings per Recipe- 8

Calories- 303

Total Fat- 1.1g

Cholesterol- 0mg

Sodium- 7mg

Total Carbs- 59.2g

Dietary Fiber- 6.1g

Protein- 13.7g

Table of Contents

Gumbo Style Chicken Creole

Ingredients

¼ Cup Oil for Frying, Preferably Canola

¼ Cup Flour, All-Purpose or Pastry Wheat

1 Onion, Finely Chopped

1 Green Bell Pepper, Chopped

2 Cups Chicken Breast, Cooked and Chopped

1 (14.5 Ounce) Can Diced Tomatoes and Green Chiles with Liquid

1 (4.5 Ounce) Can Sliced Mushrooms, Drained (May Substitute Fresh)

2 Tablespoons Fresh Parsley, Finely Chopped

2 teaspoons Worcestershire Sauce

3 Cloves Garlic, Minced

1 teaspoon Sugar or Honey

1 teaspoon Soy Sauce or Tamari

Salt and Ground Black Pepper to Taste

3 Dashes of Hot Sauce or 1 teaspoon Salsa

Prep Time

15 Minutes

Cook Time

45 Minutes

Ready In

1 Hour

Method

Heat oil over high heat in saucepan then stir in flour and cook for 5 minutes until browned stirring constantly. Reduce heat to low and mix in onion and green pepper, cook for 10 to 15 minutes or until tender. Stir in chicken, mushrooms, parsley, tomatoes with green chile peppers, Worcestershire sauce, soy sauce, garlic, salt and pepper, sugar and hot sauce. Cover and simmer for 20 minutes. Serve over hot cooked rice.

Nutritional Information

Servings per Recipe- 5

Calories- 168

Total Fat- 3.4g

Cholesterol- 48mg

Sodium- 807mg

Total Carbs- 14.7g

Dietary Fiber- 2.4g

Protein- 19.8g

Table of Contents

Hot Cereal Mix

Ingredients

5 Cups Oatmeal, Instant

4 Tablespoons Brown Sugar

1 Cup Raisins

3 Tablespoons Dry Milk Powder

Prep Time

10 Minutes

Ready In

10 Minutes

Method

In a large mix oats, brown sugar, dry fruit and milk. Place in airtight container and store until ready to use. Put 1 cup of mixture and ½ to ¾ cup boiling water into cereal bowl. Let oatmeal set until thickened.

Nutritional Information

Servings per Recipe- 10

Calories-215

Total Fat- 2.6g

Cholesterol- < 1mg

Sodium- 118mg

Total Carbs- 43g

Dietary Fiber- 4.3g

Protein- 6.1g

Table of Contents

Vegetarian Pumpkin Spinach Chili

Ingredients

1 (28 Ounce) Can Diced Tomatoes

1 (14 Ounce) Can 100% Pure Pumpkin

1 Cup Vegetable Juice

1 Cup Okra, Chopped

1 Small Zucchini, Diced

1 Small Onion, Diced

1 Cup Broccoli, Chopped

1 Carrot, Peeled and Chopped

2 Tablespoons Pumpkin Pie Spice

2 Tablespoons Sugar

2 Tablespoons White Vinegar

1 teaspoon Chili Powder

1 teaspoon Salt

1/2 teaspoon Black Pepper

1 (12 ounce) Package Vegetarian Ground Beef Crumbles

2 Cups Fresh Spinach, Chopped

1 (19 ounce) Can Fava Beans, Drained

Prep Time

25 Minutes

Cook Time

3 Hours and 20 Minutes

Ready In

3 Hours and 45 Minutes

Method

Place tomatoes, pumpkin, broccoli, okra, carrot, zucchini, onion, vinegar, vegetable juice, pumpkin pie spice, sugar, chili powder, salt and pepper in a slow cooker; cook on high for 3 to 4 hours or until the vegetables are tender.   Stir in vegetarian ground beef crumbles, spinach and fava beans into the tomato mixture; cook 20 to 30 minutes more. Serve.

Nutritional Information

Servings per Recipe- 9

Calories- 177

Total Fat- 2.4g

Cholesterol- 0mg

Sodium- 854mg

Total Carbs- 27.1g

Dietary Fiber- 7.5g

Protein- 12.1g

Table of Contents

Spinach Garlic Pasta

Ingredients

1 Tablespoon Olive Oil

4 Cloves Garlic, Minced

1 (10 Ounce) Package Frozen Chopped Spinach, Thawed; May Substitute Broccoli

1 (16 Ounce) Package of Angel Hair Pasta

Cook Time

10 Minutes

Ready In

10 Minutes

Method

In a large skillet heat olive oil to medium high heat; stir in garlic and cook for 1 minute. Add spinach and heat to desired temperature.  While preparing garlic and spinach bring a large pot of water to boil and then add pasta. Cook for 30 seconds to 2 minutes so that the pasta is al dente; drain. Make sure and read instructions on the packages so that the pasta is not over cooked.   Add spinach to pasta and serve immediately. If desired, cooked chicken may be added.

Nutritional Information

Servings per Recipe- 8

Calories- 188

Total Fat- 3.4g

Cholesterol- 0mg

Sodium- 142mg

Total Carbs- 33g

Dietary Fiber- 3.1g

Protein- 7.4g

Table of Contents

Vegetarian Spaghetti

Ingredients

1 Pound of Spaghetti Pasta, Uncooked

1 Cup Carrots, Sliced

1 Cup Broccoli Florets

1 Cup Fresh Mushrooms, Sliced

1 (15 Ounce) Can Whole Kernel Corn, Drained

2 (8 Ounce) Cans Tomato Sauce

Salt and Black Pepper to Taste

Prep Time

10 minutes

Cook Time

20 Minutes

Ready In

30 Minutes

Method

In a saucepan over medium heat cook carrots, broccoli, mushrooms, corn and tomato sauce for 15 to 20 minutes or until vegetables are tender. Stir occasionally.  While preparing vegetables bring a large pot of water to boil and then add pasta. Cook for 8 to 10 minutes or until al dente; drain. Serve sauce over spaghetti. This pasta goes well with salad and garlic bread.

Nutritional Information

Servings per Recipe- 8

Calories- 279

Total Fat- 1.6g

Cholesterol- 0mg

Sodium- 468mg

Total Carbs- 57.8g

Dietary Fiber- 4.4g

Protein- 10.3g

Table of Contents

Angel Hair Pasta with Peppers and Chicken

Ingredients

1 teaspoon Olive Oil

1 Tablespoon Garlic, Minced

1 Red Bell Pepper, Seeded and Julienned

¾ (8 Ounce) Can Sliced Water Chestnuts

1 Cup Sugar Snap Pea Pods

6 Thick Slices of Smoked Deli Chicken Cut ¼ Inch Wide

1 Tablespoon Onion Powder

Salt and Ground Black Pepper to Taste

1 Pinch Salt

1 Cup Chicken Broth

2 (8 Ounce) Packages of Angel Hair Pasta

Prep Time

10 Minutes

Cook Time

15 Minutes

Ready In

25 Minutes

Method

In a large skillet heat olive oil to medium high heat; stir in water, bell pepper, garlic, pea pods and chestnut. Reduce heat to medium low and cook for 5 minutes. Be careful not to overcook peppers. Add cut chicken and spices to mixture and cook 5 more minutes. In a separate saucepan bring the chicken broth to a boil then pour into vegetable and chicken mixture. While preparing chicken also bring a large pot of water to boil and then add pasta. Cook for 30 seconds to 2 minutes so that the pasta is al dente; drain. Make sure and read instructions on the packages so that the pasta is not over cooked. Arrange chicken on pasta and serve immediately.

Nutritional Information

Servings per Recipe- 8

Calories- 222

Total Fat- 2.8g

Cholesterol- 10mg

Sodium- 417mg

Total Carbs- 38.2g

Dietary Fiber- 3.6g

Protein- 10.7g

Table of Contents

Potato Pancakes

Ingredients

8 Medium Red Potatoes with Peel, Shredded

1 Large Sweet Onion, Minced

3 Eggs, Lightly Beaten

3 Tablespoons All-purpose Flour or Whole Wheat

½ teaspoon Baking Powder

1 Tablespoon Dried Rosemary

1 Tablespoon Salt

2 teaspoons Black Pepper

1 ½ teaspoons Lime Juice

2 Tablespoons Vegetable Oil, Preferably Canola

Prep Time

15 Minutes

Cook Time

25 Minutes

Ready In

40 Minutes

Method-

In a large bowl, mix red potatoes, onion, eggs, lime juice, flour, baking powder, rosemary, salt and pepper.  Heat the oil in a skillet over medium-high heat and add about 2/3 cup at a time of potato mixture into the skillet. Press down with a spatula into a pancake shape. Cook 3 to 4 minutes on each side or until golden brown. Drain pancake on paper towels. Repeat the same procedure with remaining potato mixture. Serve hot.

Nutritional Information

Servings per Recipe- 10

Calories-182

Total Fat- 4.6g

Cholesterol- 63mg

Sodium- 754mg

Total Carbs- 31g

Dietary Fiber- 3.5g

Protein- 5.6g

Table of Contents

Red Lentil Curry

Ingredients

2 Cups Red Lentils

1 Onion, Chopped

1 Tablespoon Oil, Preferably Canola

2 Tablespoons Curry Paste

1 Tablespoon Curry Powder

1 teaspoon Salt

1 teaspoon Sugar

1 teaspoon Chili Powder

1 teaspoon Ground Cumin

1 teaspoon Garlic, Minced

1 teaspoon Ground Turmeric

1 teaspoon Ginger Root, Minced

1 (14.25 Ounce) Can Tomato Puree

Prep Time

10 Minutes

Cook Time

30 Minutes

Ready In

40 Minutes

Method

Rinse the lentils in cold water until the water is clear; this is highly important or the lentils will be dirty with scum on the surface when cooked.  Place lentils in a large pot with water, cover and simmer 30 minutes or until done. Heat oil in a large saucepan over medium-high heat; caramelize onion. In a bowl combine curry powder, curry paste, cumin, chili powder, turmeric, ginger, garlic, sugar and salt. Mix well. Add spice mixture to onions when they are done and cook on high for 1 to 2 minutes. Stir in tomato puree and lower heat. Simmer until lentils are completely done. Briefly drain lentils and add spice mixture. Serve immediately.

Nutritional Information

Servings per Recipe- 8

Calories- 192

Total Fat- 2.6g

Cholesterol- 0mg

Sodium- 572mg

Total Carbs- 32.5g

Dietary Fiber- 11.3g

Protein- 12.1g

Table of Contents

Chicken and Noodles

Ingredients

4 (4 Ounce) Skinless and Boneless Chicken Breast Halves

½ teaspoon Garlic Powder

¼ teaspoon Paprika

½ teaspoon Dried Basil Leaves

¼ teaspoon Ground Black Pepper

1 ¾ Cup Chicken Stock

2 Cups Frozen Vegetables (Carrots, Broccoli, Cauliflower)

2 Cups Medium Size Egg Noodles, Uncooked

Prep Time

5 minutes

Cook Time

25 Minutes

Ready In

30 Minutes

Method

Place chicken in a 12 inch oiled saucepan and add garlic powder and paprika. Cook on medium high heat until browned on both sides. Add stock, vegetables, basil and black pepper and heat to a boil. Mix in noodles, cover and cook for 10 minutes. Serve.

Nutritional Information

Servings per Recipe- 4

Calories- 229

Total Fat- 3.4g

Cholesterol- 74mg

Sodium- 297mg

Total Carbs- 20.8g

Dietary Fiber- 2.7g

Protein- 28.2g

Table of Contents

Pasta with Fresh Tomato Sauce

Ingredients

1 (16 Ounce) Package of Penne Pasta, Uncooked

8 Roma (Plum) Tomatoes, Diced

½ Cup Italian Dressing

¼ Cup Red Onion, Diced

½ Cup Fresh Basil, Finely Chopped

¼ Cup of Parmesan Cheese, May Substitute Romano Cheese

Prep Time

15 minutes

Cook Time

10 Minutes

Ready In

25 Minutes

Method

Bring a large pot of water to boil and then add pasta. Cook for 8 to 10 minutes or until al dente; drain. In a large bowl mix tomatoes, onion, tomatoes, basil and cheese then add to pasta. Serve.

Nutritional Information

Servings per Recipe- 8

Calories- 257

Total Fat- 3.1g

Cholesterol- 3mg

Sodium- 248mg

Total Carbs- 46.9g

Dietary Fiber- 3.4g

Protein- 9.8g

Table of Contents

Breakfast Porridge

Ingredients

½ Cup Water

1 Pitted Prune, Chopped

1 Tablespoon Raisins

2 Tablespoons Oat Bran

2 Tablespoons Wheat Bran

1 Tablespoon Wheat Germ

1 Tablespoon Flax Seed

1 teaspoon Honey

Prep Time

5 Minutes

Cook Time

5 Minutes

Ready In

10 Minutes

Method

Place water, prune and raisins in a pot and bring to a boil; cook for 3 minutes.  Mix in wheat bran, wheat germ, oat bran, flax seed, and honey into the fruit mixture. Serve hot.

Nutritional Information

Servings per Recipe- 1

Calories-181

Total Fat- 4.9g

Cholesterol- 0mg

Sodium- 9mg

Total Carbs- 37.8g

Dietary Fiber- 8.8g

Protein- 6.7g

Table of Contents

Grilled Chicken Mojito Sandwich

Ingredients

¼ teaspoon Sugar

1 teaspoon Lime Peel, Grated

1 Tablespoon Fresh Lime Juice

1 Tablespoon Fresh Mint, Chopped

½ teaspoon Serrano Chili, Minced

2 Tablespoons Low-fat Mayonnaise

1 (6 Ounce) Skinless and Boneless Chicken Breast Halves, Sliced

4 slices Tomato

2 Lettuce Leaves

¼ Cup Onion, Chopped

¼ Cup Fresh Mint Leaves

4 slices Roman Meal Bread or other Types

Prep Time

10 Minutes

Cook Time

8 Minutes

Ready In

18 Minutes

Method

Preheat grill on medium high heat and lightly oil the grate. In a small bowl mix mayonnaise, chopped mint, lime juice, lime peel, chilies and sugar.  Grill chicken breasts, onions and bread over medium-high heat until done, remove from grill. Spread two slices with mayonnaise mixture and top with chicken, tomato, lettuce, mint leaves and remaining bread slices to create 2 sandwiches.

Nutritional Information

Servings per Recipe- 2

Calories- 275

Total Fat- 4.2g

Cholesterol- 49mg

Sodium- 451mg

Total Carbs- 35.1g

Dietary Fiber- 3.3g

Protein- 23.7g

Table of Contents

Curried Chicken and Brown Rice Casserole

Ingredients

1 Cup Water

1 (8 Ounce) Can Stewed Tomatoes

¾ Cup Brown Rice, Quick-cooking

½ Cup Raisins or Currents

1 Tablespoon Fresh lemon Juice

3 teaspoons Curry Powder

1 Cube Chicken Bouillon

½ teaspoon Ground Cinnamon

¼ teaspoon Salt

2 Cloves Garlic, Minced

1 Bay Leaf (Optional)

¾ Pound Skinless and Boneless Chicken Breast Halves, Cut into 1 Inch Pieces

Prep Time

15 Minutes

Cook Time

1 Hour

Ready In

1 Hour and 15 Minutes

Method

Preheat oven to 350 degrees F (175 degrees C).   In a large skillet mix in water, bouillon, tomatoes, rice, garlic, raisins or currants, lemon juice, curry powder, cinnamon, salt and bay leaf. Bring to a boil and then add chicken.   Place chicken mixture in an oiled casserole dish. Cover and bake in preheated oven for 45 minutes stirring occasionally. Remove when casserole is done or rice is tender. Serve hot.

Nutritional Information

Servings per Recipe- 4

Calories- 241

Total Fat- 2g

Cholesterol- 50mg

Sodium- 620mg

Total Carbs- 34.5g

Dietary Fiber- 3g

Protein- 22.7g

Table of Contents

Barbadian Chicken Skewers

Ingredients

4 (4 Ounce) Skinless and Boneless Chicken Breast Halves, Cut into 1 Inch Pieces

1 Onion, Cut into Wedges

4 Cloves Garlic

2 Habanero Peppers

1 Bunch Green Onions, Cut into 1 Inch Pieces

1 ½ teaspoon Ground Allspice

1 Tablespoon Dried Thyme

1 Inch Piece Fresh Ginger Root, Peeled

Salt and Ground Black Pepper to Taste

3/8 Cup Dark Molasses

¾ Cup Rum, Light or Dark

2 Limes, Juiced and with Zest

Skewers

Prep Time

30 Minutes

Cook Time

10 Minutes

Ready In

1 Day and 40 Minutes

Method

Blend garlic, onion, habanero peppers, green onions, thyme, allspice, and ginger in a food processor or blender until smooth. Add salt and pepper to taste. Place mixture in large non-metallic bowl and add lime zest and juice, molasses and rum. Place chicken in bowl and marinate for 24 hours.   Preheat grill at high heat and lightly oil the grate.  Remove chicken and thread onto skewers. Boil marinade in a saucepan for at least 3 minutes. Slowly cook chicken until thoroughly cooked or charred. Serve.

Nutritional Information

Servings per Recipe- 4

Calories- 377

Total Fat- 2g

Cholesterol- 68mg

Sodium- 102mg

Total Carbs- 39.6g

Dietary Fiber- 4.5g

Protein- 29.5g

Table of Contents

Fruit, Nut, and Cream Cheese Bagel Flats

Ingredients

2 Pepperidge Farm® Cinnamon Bagel Flats Thin Bagels, Cut in Half and Toasted

¼ Cup Reduced Fat Cream Cheese with Strawberries, Softened

1 Tablespoon Toasted Walnuts, Chopped

2 Slices Fresh or Canned Pineapple Slices in Juice, Drained

Prep Time

15 Minutes

Ready In

15 Minutes

Method

Spread 2 tablespoons cream cheese over the top of each bottom bagel half. Scatter with the walnuts then top with the pineapple slices and the other bagel half.  Serve.

Nutritional Information

Servings per Recipe- 2

Calories-201

Total Fat- 3.5g

Cholesterol- 5mg

Sodium- 321mg

Total Carbs- 39.5g

Dietary Fiber- 7.4g

Protein- 9g

Table of Contents

Cold Tuna Macaroni Salad

Ingredients

1 (12 Ounce) Package Macaroni Pasta, Uncooked

3 Tomatoes, Peeled and Diced

3 Stalks Celery, Chopped

1 (12 Ounce) Can Tuna, Without Oil

1 ½ Cup Mayonnaise

1 Tablespoon Sugar

1 Tablespoon Salad Dressing, Italian-style

1 Pinch Ground Black Pepper

Prep Time

15 minutes

Cook Time

15 Minutes

Ready In

1 Hour and 30 Minutes

Method

Bring a large pot of water to boil and add pasta. Cook 8 to 10 minutes or al dente; drain.   In a large bowl mix pasta, celery, tomatoes and tuna then stir in salad dressing, mayonnaise, sugar and black pepper. Refrigerate for 1 hour then serve.

Nutritional Information

Servings per Recipe- 6

Calories- 305

Total Fat- 2.2g

Cholesterol- 17mg

Sodium- 92mg

Total Carbs- 47.8g

Dietary Fiber- 3g

Protein- 22.4g

Table of Contents

Cuban Beans and Rice

Ingredients

1 teaspoon Olive Oil

1 Cup Onion, Finely Chopped

1 Green Bell Pepper, Chopped

2 Cloves Garlic, Minced

1 teaspoon Salt

4 Tablespoons Tomato Paste

1(15.5 Ounce) Can Kidney Beans, Drained with 2 ½ Cups Reserved Liquid

1 Cup Uncooked Rice, Brown or White

Prep Time

10 Minutes

Cook Time

50 Minutes

Ready In

1 Hour

Method

Heat oil over medium heat in a large skillet then add garlic, onion and bell pepper, sauté for 4 minutes or until onions are translucent. Stir in rice and beans then add 2 ½ cups reserved liquid. If there is not enough bean liquid add water so that there is 2 ½ cups.  Bring to a boil then lower heat and simmer for 45 to 50 minutes. Serve warm with preferred garnish or with tortillas.

Nutritional Information

Servings per Recipe- 6

Calories- 258

Total Fat- 3.2g

Cholesterol- 2mg

Sodium- 750mg

Total Carbs- 49.3g

Dietary Fiber- 4.9g

Protein- 7.3g

Table of Contents

Black Bean and Corn Pasta with Chicken

Ingredients

1 (16 Ounce) Package of Jumbo Pasta Shells

1 Cup Fresh Corn Kernels

1 (15 Ounce) Cans Black Beans, Rinsed and Drained

1 (14.5 Ounce) Can Diced Tomatoes with Juice

1 Dash Hot Pepper Sauce

1 Dash Worcestershire Sauce

Salt and Ground Black Pepper to Taste

2 Skinless and Boneless Chicken Breast Halves, Cooked and Cut into Bite-sized Pieces

Prep Time

5 Minutes

Cook Time

15 Minutes

Ready In

20 Minutes

Method

In a large skillet cook black beans and corn over low heat for 2 minutes. Mix in tomatoes while reserving the juice. Add salt and pepper to taste then cook 2 minutes. Pour enough tomato juice to cover and then stir in Worcestershire sauce and hot pepper sauce. Stir in chicken and turn the heat up slightly to cook for 3 to 5 minutes. Serve over pasta.  While preparing chicken also bring a large pot of water to boil and then add pasta. Cook 8 to 10 minutes or al dente, drain.

Nutritional Information

Servings per Recipe- 8

Calories- 341

Total Fat- 3.3g

Cholesterol- 21mg

Sodium- 309mg

Total Carbs- 57.7g

Dietary Fiber- 6.4g

Protein- 19.2g

Table of Contents

Mediterranean Fish Soup

Ingredients

1 Onion, Chopped

½ Green Bell Pepper, Chopped

2 Cloves Garlic, Minced

1 (14.5 Ounce) Can Diced Tomatoes, Drained

2 (14 Ounce) Cans Chicken Broth

1 (8 Ounce) Can Tomato Sauce

2 ½ Ounces Canned Mushrooms

¼ Cup Black Olives, Sliced

½ Cup Orange Juice

½ Cup Dry White Wine

2 Bay Leaves

1 teaspoon Dried Basil

¼ teaspoon Fennel Seed, Crushed

1/8 teaspoon Ground Black Pepper

1 Pound Medium Shrimp, Peeled and Deveined

1 Pound Cod Fillets, Cubed

Prep Time

10 Minutes

Cook Time

5 Hours

Ready In

5 Hours and 10 Minutes

Method

Put green bell pepper, onion, garlic, tomatoes, tomato sauce, mushrooms, olives, chicken broth, orange juice, wine, dried basil, fennel seeds, bay leaves and pepper into a slow cooker. Cover and cook on low heat 4 to 4 ½ hours or until vegetables are tender. Mix in cod and shrimp. Cover and cook 15 to 30 minutes or until shrimp are opaque. Remove bay leaves and serve.

Nutritional Information

Servings per Recipe- 6

Calories- 222

Total Fat- 3g

Cholesterol- 151mg

Sodium- 1231mg

Total Carbs- 11.9g

Dietary Fiber- 2.2g

Protein- 31.3g

Table of Contents

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