The document is a diabetes-friendly ecookbook featuring a variety of recipes organized into sections like breakfast, appetizers, and lunch/dinner. Highlights include dishes such as berry yogurt parfaits, quinoa egg bake, and southwestern stuffed spaghetti squash, all designed to be healthy and nutritious. Each recipe includes ingredients, directions, and nutritional considerations for maintaining a balanced diet.

1. Diabetes eCookbook

2. 2
TABLE OF Contents
Berry Yogurt Parfait.................................................................................. 4 Southwestern Stuffed Spaghetti Squash .............................. 16
HEALTHY GREEN SMOOTHIE............................................................................5 Slow-Cooker Beef Pot Roast ............................................................. 17
QUINOA EGG BAKE...............................................................................................5 Basil Chicken Pasta ..................................................................................... 17
GRANOLA BANANA PANCAKES.....................................................................6 Chili-Garlic Glazed Salmon with Brown Rice ��������������������� 19
no bake breakfast cookies.....................................................................7 Green chile corn chowder .................................................................. 21
roasted cauliflower with FRESH Crock Pot Chicken Stew.......................................................................... 22
herbs and parmesan....................................................................................10
Baja Style Fish Tacos................................................................................. 23
caprese pasta salad...................................................................................10
Pumpkin Carrot Swirl Bars.................................................................. 25
classic wedge salad..................................................................................10
Pumpkin Smoothie.......................................................................................... 26
veggie quinoa stuffed acorn squash ......................................... 11
Brownies with Spinach and Carrots........................................... 27
red and black fruit salad ................................................................... 12
Skinny Muddy Buddies................................................................................ 28
asian chicken lettuce wraps ............................................................. 12
HOMEMADE ICE CREAM................................................................................... 29
colorful chopped salad with
Vanilla................................................................................................................... 29
garbanzo beans ............................................................................................14
Chocolate........................................................................................................... 29
melon and prosciutto salad with
parmigianino-reggiano ............................................................................14 Cherry and White Walnut Chunk....................................................30
ContribUTORS..................................................................................................... 31
Photos courtesy of
Michael Litchfield Photography

3. A HEALTHIER
BREAKFAST

4. BREAKFAST 4
Berry Yogurt
Parfait
INGREDIENTS
1 cup plain Greek yogurt or 1/4 cup fresh blueberries
nondairy yogurt
1/4 cup fresh strawberries, sliced
1/8 teaspoon vanilla extract,
optional 4 tablespoons homemade
granola separated, or your
2 teaspoons maple syrup or favorite granola, optional
honey, separated
DIRECTIONS
In a bowl, combine the yogurt with the vanilla extract and
1 teaspoon maple syrup.
In a separate bowl, combine the sliced strawberries and
blueberries. Add 1 teaspoon maple syrup, and toss with a
spoon to coat.
Spoon a couple tablespoons of the sweetened berries into
the bottom of two eight ounce mason jars. Spoon some
of the sweetened yogurt over the top of the berries. Add
more of the sweetened berries over the top of the yogurt,
and add another layer of yogurt. Finish each portion with 2
tablespoons of granola, as desired.
Photo: Michael Litchfield

5. BREAKFAST 5
quinoa egg bake HEALTHY GREEN
INGREDIENTS SMOOTHIE
Cooking spray 1/2 teaspoon pepper
INGREDIENTS
1/2 cup uncooked quinoa, 1 teaspoon chopped chives
rinsed and drained well 11/2 cups of spinach 1 cup Greek yogurt
1 Tablespoon chopped basil
5 eggs 1 mango 1 cup low-fat coconut milk
11/2 cups kale, cleaned, dried
6 egg whites and roughly chopped 1 frozen banana Ice
11/2 cups of skim milk 2-3 tomatoes cleaned and DIRECTIONS
chopped
1 tablespoon minced garlic Blend all together and enjoy! This also made two servings.
1 cup low-fat shredded
1/2 teaspoon salt cheddar cheese
DIRECTIONS
Preheat oven to 350o degrees.
Use cooking spray to coat 9x9 baking dish. In a large bowl,
mix together eggs, milk, garlic, salt, pepper, basil, chives
and quinoa. Then stir in kale and tomatoes. Pour the entire
mixture into the prepared dish. Cover tightly with foil and
gently shake so that the quinoa settles to the bottom evenly.
Bake for about 45 minutes. Remove the foil and sprinkle
evenly with cheese.
Continue baking uncovered, until cheese becomes golden
and crisp, about 10-15 minutes. Cool briefly then serve.

6. BREAKFAST 6
GRANOLA BANANA
PANCAKES
INGREDIENTS
2/3 cup granola or muesli 2/3 cup whole wheat
pastry flour
11/2 cup lowfat buttermilk
1 teaspoon baking soda
1/2 ripe banana, peeled
and mashed 1 teaspoon kosher salt
1 egg Pure Michigan maple syrup
for drizzling
2 tablespoons dark brown
sugar 1/2 banana, sliced for garnish
2 tablespoons canola oil fresh blueberries (optional)
for garnish
DIRECTIONS
Soak the granola in the buttermilk overnight in the
refrigerator. In the morning, remove the soaked granola
from the fridge and set aside. In a small bowl, mash half of a
banana, and mix with the egg, oil, and brown sugar. Add the
granola/buttermilk mixture to this and stir to combine.
In a separate bowl, blend the whole wheat pastry flour with
the baking soda and salt. Fold this into the banana and
granola mixture until just combined. Allow the batter to rest
for 15 minutes.
(continued next page) Photo: Michael Litchfield

7. BREAKFAST 7
Meanwhile, prepare a seasoned cast iron pan or griddle to
cook the pancakes. Heat the skillet over medium to high heat. no bake
Brush it lightly with oil or spray with cooking spray.
breakfast cookies
Spoon 1/4 cup of batter into the pan and allow to cook until
the edges are set, about 3 minutes. When the edges are set, INGREDIENTS
flip the pancakes and cook on the other side to golden brown. 1 cup of dry oats 1/4 cup of ground flax seed
Remove from the skillet and garnish with the rest of the 1/2 cup toasted coconut flakes 1/4 cup of chocolate chips
banana and a small amount of pure maple syrup. 2 tablespoons of sunflower 1/2 cup creamy peanut butter
seeds, unsalted (or substitute (or substitute Nutella)
chia seeds)
1/4 cup of chunky peanut butter
2 tablespoons of unsalted
nuts, chopped 1 tablespoon of honey
1/2 cup of dried fruit, roughly 1 teaspoon of vanilla extract
chopped
DIRECTIONS
Stir all ingredients in a bowl and mix thoroughly.
Now test the consistency. If it sticks together, you are ready
to make your cookie bites. If your batter is too dry, then add
some more peanut butter or honey. If it is too wet, add some
more oats or flax seed.
Roll your bites into about 1-inch balls and place them in the
refrigerator to set for about half an hour. Remember to store
them in the refrigerator in an airtight container.

8. BREAKFAST 8
Photo: Michael Litchfield

9. HEALTHIER
APPETIZERS

10. APPETIZERS 10
roasted caprese pasta
cauliflower salad
with fresh herbs INGREDIENTS
and parmesan 2 tablespoon basil pesto
1 cup cherry tomatoes
2 oz cooked penne pasta
1/2 cup fresh spinach leaves
INGREDIENTS 11/2 oz fresh mozzarella, 1/2 cup fresh basil, chopped
chopped into bite sized pieces
12 cups cauliflower florets 3 garlic cloves, minced
(about 2 heads)
1/4 cup (1 ounce) grated fresh DIRECTIONS
11/2 tablespoons olive oil Parmesan cheese
Combine all ingredients together in a small bowl and mix.
1 tablespoon chopped 2 tablespoons fresh
fresh parsley lemon juice
2 teaspoons chopped
fresh thyme
1/2 teaspoon salt
classic wedge
2 teaspoons chopped
fresh tarragon
1/4 teaspoon pepper
salad
INGREDIENTS
DIRECTIONS 2 hearts of romaine, 2 slices cooked bacon, crumbled
quartered lengthwise with
Preheat oven to 450°. Place cauliflower in a large roasting cores removed 2 ounces crumbled blue cheese
pan or jelly-roll pan. Drizzle with oil; toss well to coat.
1/4 cup chopped fresh chives 1/2 cup Buttermilk Ranch
Dressing
Bake at 450° for 20 minutes or until tender and browned,
stirring every 5 minutes. Sprinkle with parsley, thyme, DIRECTIONS
tarragon, and garlic. Bake 5 minutes.
Place 2 romaine quarters on each of 4 salad plates. Sprinkle
Combine cauliflower mixture, cheese, and remaining with chives, bacon and blue cheese. Drizzle with Buttermilk
ingredients in a large bowl; toss well to combine. Ranch Dressing and serve.

11. APPETIZERS
BREAKFAST 11
veggie quinoa
stuffed acorn
squash
INGREDIENTS
1 large acorn squash 1/2 teaspoon sea salt
1 cup cooked quinoa 1/4 teaspoon thyme
1 cup frozen peas & carrots 1/4 teaspoon tarragon
2 tablespoons olive oil, 1/4 teaspoon ground
divided black pepper
2 cloves of garlic, minced 2-3 tablespoons grated Photo: Michael Litchfield
parmesan cheese (optional)
2 tablespoons diced
yellow onion 1/2 cup frozen corn While the squash is baking, heat the remaining 2 tablespoons
of olive oil in a medium skillet. Add the garlic and onion,
1/4 cup vegetable broth 1 small red bell pepper, diced and saute for about 1-2 minutes, until they become fragrant
and the onion becomes slightly translucent. Add the diced
DIRECTIONS pepper and cook for about 1 minute, then add the rest of
Preheat the oven to 375°. Lightly grease a shallow baking the veggies. Cook for another minute or so, just enough to
dish and set aside. start thawing out the frozen veggies. Add the quinoa and the
broth and mix together until well combined.
Cut the squash in half cross-wise and remove the seeds.
Brush the squash with the olive oil, sprinkle with salt & When the squash is finished baking, remove from oven and
pepper, and place cut-side down in the baking dish. Bake for carefully turn the squash halves over. Stuff with a generous
about 35 minutes, until tender. amount of the quinoa & vegetable mixture, sprinkle with a
bit of parmesan cheese, and return to the oven for about 5
minutes. Remove from heat.

12. APPETIZERS 12
red and black asian chicken
fruit salad lettuce wraps
INGREDIENTS INGREDIENTS
2 red plums, pitted and sliced 1/2 teaspoon cinnamon 1 can of drained 1 chopped red bell pepper
mandarin oranges
1 cup raspberries 2 tablespoons unsalted shelled 1/2 peeled and chopped
pistachios, chopped 1/4 cup plum sauce English cucumber
1 cup blueberries
3 mint leaves, coarsely torn 1 tbsp rice wine or wine vinegar 2 thinly sliced scallions
1 teaspoon sugar or honey (about 1 tablespoon)
1 tbsp grated fresh ginger 8 leaves of romaine lettuce
1 tablespoon fresh orange juice
4 cups of chopped
DIRECTIONS cooked chicken
Mix together sugar or honey, orange juice and cinnamon. DIRECTIONS
Toss in plums, raspberries, and blueberries. Let it stand for 15
minutes. Serve sprinkled with pistachios and mint. Combine plum sauce, vinegar and ginger in a large bowl and
stir together. Mix the oranges, chicken, pepper, cucumber
and scallions into the same bowl and toss all of the elements
together.
Lay out lettuce leaves on a plate. Then, add contents from
the bowl onto each leaf of lettuce.

13. APPETIZERS
BREAKFAST 13
Photo: Michael Litchfield

14. APPETIZERS 14
colorful melon and
chopped salad prosciutto salad
with garbanzo with parmigianino-
beans reggiano
INGREDIENTS INGREDIENTS
1 14-ounce can garbanzo 1/4 cup lemon juice 3 cups cubed honeydew melon 1/4 teaspoon freshly ground
beans, drained and rinsed (about 1/2 medium melon) black pepper
2 tablespoons apple
3 Roma tomatoes, seeded cider vinegar 3 cups cubed cantaloupe 2 ounces thinly sliced
and diced (about 1 medium melon) prosciutto, cut into thin strips
3-4 tablespoons olive oil
1 English cucumber, diced 2 tablespoons thinly sliced 1/2 cup (2 ounces) shaved fresh
Salt and pepper to taste fresh mint Parmigiano-Reggiano cheese
2-3 green onions (scallions),
diced 4 ounces feta cheese, 1 teaspoon fresh lemon juice
crumbled (optional)
1 orange or red bell pepper,
diced 2 tablespoons chopped DIRECTIONS
fresh basil
Combine first 5 ingredients, tossing gently. Arrange melon
DIRECTIONS mixture on a serving platter. Arrange prosciutto evenly over
melon mixture; sprinkle with Parmigiano-Reggiano. Garnish
Combine the first nine ingredients in a large bowl and toss to with cracked black pepper and fresh mint springs, if desired.
combine. Season with salt and pepper. Just before serving,
stir in feta cheese and basil, and serve.

15. A HEALTHIER
LUNCH / DINNER

16. LUNCH / DINNER 16
Southwestern
Stuffed Spaghetti
Squash
Ingredients Directions
1 spaghetti squash 1 tablespoon Mexican oregano Preheat oven to 375°. Roast squash on a baking sheet for 50
(or regular oregano) minutes. Let cool another 30 minutes, then cut in half. Spoon
2 tablespoons extra-virgin
olive oil 1 red bell pepper, chopped out the seeds, then using a fork, scrape up the flesh, making
the “spaghetti.” Heat oil in a medium skillet. Add the onion,
½ red onion, chopped 1 tablespoon chili powder garlic, jalapeno pepper and red bell pepper. Sauté 2 minutes.
3 garlic cloves, minced 1 tablespoon ground cumin Add cumin, Mexican oregano, chili powder and a pinch of salt
and pepper. Sauté for another minute. Add the beans, corn
1 jalapeno pepper, minced 1 cup frozen corn, thawed and cilantro.
(optional - leave seeds in for
more heat) Salt and freshly ground pepper
Stir to combine. Squeeze in the lime juice and stir. Add in
1 cup grated low-fat cheddar ½ cup freshly torn cilantro, half the “spaghetti” to the bean mixture and stir to combine.
cheese plus more for garnish
Taste and season accordingly. Switch oven to broil. Stuff each
1 can black beans 1 lime squash half with the mixture and top with grated cheese. Put
(drained and rinsed) it back under the broiler until the cheese melts. Serve hot.

17. LUNCH / DINNER 17
Slow-Cooker Beef Basil Chicken Pasta
Pot Roast Ingredients
8 ounces pasta 1 teaspoon sugar
Ingredients
2 teaspoons olive oil 2 cups boneless chicken breast
18-ounce package presliced ¼ cup water halves, cooked and cubed
mushrooms ½ cup finely chopped onion
1 tablespoon Worcestershire ¼ cup chopped fresh basil
18-ounce container sauce 1 clove garlic, chopped
refrigerated prechopped ½ teaspoon salt
green bell pepper ½ teaspoon black pepper 1 can diced tomatoes
¼ cup Parmesan cheese
Cooking spray Pinch of salt
¼ cup plus 2 tablespoons 1 pound boneless shoulder Directions
ketchup pot roast
In a large pot of salted boiling water, cook pasta for about 10
minutes. Drain and set aside.
Directions
Place mushrooms and bell pepper in a 3 ½- to 4-quart In a large skillet heat oil over medium heat. Sauté the onions
electric slow cooker coated with cooking spray. and garlic. Stir in the tomatoes, sugar, chicken, basil, salt and
hot pepper sauce. Reduce heat to medium and cover skillet.
Combine ketchup and next four ingredients in a small bowl, Simmer for about 5 minutes, stirring frequently until mixture
stirring until blended. is hot and tomatoes are soft.
Heat a large nonstick skillet over medium-high heat. Coat Toss sauce with hot cooked angel hair pasta to coat. Serve
pan and roast with cooking spray. Cook 3 minutes on each with Parmesan cheese.
side or until browned. Place roast over vegetables in cooker;
pour ketchup mixture over roast. Cover and cook on high for
one hour. Reduce heat to low; cook six to seven hours or until
roast is very tender. Serve vegetables and sauce over roast.

18. LUNCH / DINNER
BREAKFAST 18
Photo: Michael Litchfield

19. LUNCH / DINNER
BREAKFAST 19
Chili-Garlic Side: Brown Rice
1 cup brown rice 2½ cups cold water
Glazed Salmon Directions
with Brown Rice Start by bringing the water to a boil. Add the rice and bring it
back to a boil. Give it one stir.
Ingredients
3 tablespoons chili sauce ¾ teaspoon low-sodium
Cover the pot, lower the heat to a simmer and set a timer. It
with garlic soy sauce can take 45-55 minutes to cook brown rice until the water is
completely absorbed.
3 tablespoons minced green 2 4-to-6-ounce salmon fillets
onions (about three green
onions) Cooking spray
1½ tablespoons low-sugar
orange marmalade
Directions
Preheat broiler. Meanwhile, combine first four ingredients
in a small bowl and brush half of chili sauce mixture over
salmon fillets.
Place fillets, skin side down, on a baking sheet coated with
cooking spray first. Broil fish for 5 minutes. Remove from
oven, brush with remaining chili sauce mixture, and broil 2
more minutes until fish flakes easily when tested with a fork
or until cooked to your liking. Serve while hot and enjoy!
Photo: Michael Litchfield

20. LUNCH / DINNER
BREAKFAST 20
Photo: Michael Litchfield
Photo: Michael Litchfield Photo: Michael Litchfield

21. LUNCH / DINNER
BREAKFAST 21
Green chile corn Directions
chowder
Roast the green chiles in a 375-degree oven over a baking
sheet (or slather them in oil and roast over an outdoor grill,
turning frequently). When the skin is black all around, put
Ingredients the chiles in a brown paper bag or saucepan with a lid and
seal, letting them steam 10-15 minutes. When finished, peel
1 tablespoon butter 4-5 ears fresh corn, the skins and remove the stems and inner core (if you don’t
shucked and with kernels want it spicy, remove all the seeds). Set aside and reserve any
1 tablespoon olive oil shaved off cobs
liquid left over from the chiles.
1 small onion, peeled 2 bay leaves
and diced Next, shuck the corn, cleaning off all the silk, and shave the
½ teaspoon ground cumin
2 shallots, peeled and diced kernels from the cobs using a sharp paring knife, slicing down
1 16-ounce box vegetable stock each inverted cob. Set kernels and shaved cobs aside.
3 cloves garlic, peeled (or use chicken stock if you
and chopped prefer) Place a large soup kettle over medium-low heat and add
2 large carrots, peeled Water to cover butter and oil. When hot, add onion, shallot and bay leaves
and chopped and cook, stirring occasionally with a dash each of salt and
½ cup whipping cream pepper, until translucent. Add garlic, carrots, celery, cumin
2 stalks celery, peeled
and chopped Salt and pepper to taste and chiles, along with any liquid left over from roasting,
and cook another 5-10 minutes, stirring occasionally. Add
4 large green chiles (such as Fresh cilantro, chopped potatoes, corn kernels and cobs, stock, water to cover, and
Anaheim, Hatch or Poblano), (optional) salt and pepper to taste. Cook 45 minutes or so and add salt
roasted, peeled and diced
and pepper as needed. Remove cobs, stir in whipping cream
1 pound Yukon gold potatoes, and serve garnished with chopped cilantro, if desired.
chopped

22. LUNCH / DINNER
BREAKFAST 22
Crock Pot
Chicken Stew
Ingredients
2 pounds boneless, 1 teaspoon paprika
skinless chicken breasts,
cut in 1-inch pieces 1/2 teaspoon pepper
2 cans fat-free chicken broth 1/2 teaspoon rubbed sage
3 cups potatoes, peeled 1/2 teaspoon dried thyme
and cubed
6 ounces tomato paste
1 cups onion, chopped
1/4 cup cold water
1 cup celery, sliced
3 tablespoons cornstarch
1 cup carrots, thinly sliced
Directions
Combine all ingredients, except water and corn starch, in
crock pot. Cover and cook on low for six to eight hours. After
the time has passed, turn on high. Mix corn starch and water,
stir until smooth. Stir into stew. Cook uncovered 30 minutes
more or until the vegetables are tender.
Photo: Michael Litchfield

23. LUNCH / DINNER
BREAKFAST 23
Baja Style Fish
Tacos
Marinade Ingredients Slaw Ingredients
½ cup vegetable oil 1½ teaspoon minced garlic 2 cups fine shredded cabbage 2 tablespoon minced red onion
3 tablespoon lime juice 2 pounds Halibut or other 2 teaspoons lime juice 2 teaspoons minced jalapeno
“meaty” fish, sliced into 2-inch
5 teaspoon chili powder thick strips 2 teaspoons honey 2 teaspoons chopped cilantro
1½ teaspoon cumin 8 each whole wheat or spelt Directions
flour tortillas (8”)
1½ teaspoon ground coriander
Combine all the ingredients. Allow the mixture to sit at least
Directions 30 minutes before serving.
Mix all of the ingredients for the marinade together. Cover Chipotle Lime Mayo Ingredients
the fish with marinade and refrigerate for at least 30 minutes.
4 cloves garlic, minced 1 tablespoon lime juice, fresh
Meanwhile, prepare the slaw and the chipotle mayo. Set each
aside until ready to assemble the tacos. Clean and preheat ½ cup reduced fat ½ chipotle chili in adobo
your grill. Grill the marinated fish until cooked through. Use a mayonnaise sauce, minced.
spatula to turn the fish, do not use tongs (they tend to tear
the fish flesh). Remove the fish from the grill and set aside. Directions
Lightly grill the tortillas to warm them. Assemble the tacos
Combine all ingredients. Season to taste.
with the fish, slaw and garnish with chipotle mayo. Enjoy!

24. HEALTHIER
DESSERTS

25. DESSERTS 25
Pumpkin Carrot pumpkin and carrots to this sugar mixture and beat until well
blended. Slowly add the flour mixture and mix thoroughly,
Swirl Bars then spread into prepared pan. Drop teaspoonfuls of cream
cheese topping over the batter and swirl mixture with a spoon.
Ingredients Bake for about 25 minutes or until wooden toothpick inserted
in the center comes out clean. Cool before serving. It can be
1 cup all-purpose flour ½ cup brown sugar, firmly
stored in a sealed container in the refrigerator.
packed (or ½ cup Splenda
1 cup whole wheat flour brown sugar)
cream cheese topping Ingredients
2½ teaspooons pumpkin 2 large eggs
pie spice 4 ounces light cream cheese ¼ cup of granulated sugar
2 large egg whites (aka Neufchatel) (or ¼ cup Splenda baking sugar
1 teaspoon baking soda or 1/8 cup of Truvia baking sugar)
1 can (15 ounce) pure pumpkin 1 tablespoon of milk
½ cup granulated sugar puree (not pumpkin pie filling)
(or ½ cup Splenda baking
sugar or 1/3 cup Truvia 1½ cups finely shredded carrots Directions
baking sugar)
Cream cheese topping (recipe Blend all three ingredients above thoroughly until mixed
1/3 cup Brummel and Brown, is below) through completely. Now it is ready to be swirled into the
softened (or other butter pumpkin carrot batter.
substitute variety that you
know bakes well)
Directions
Preheat oven to 350 degrees F. and spray a jelly roll pan or a
13x9 inch pan with cooking spray.
Combine the following ingredients in a small bowl: all-
purpose flour, whole wheat flour, pumpkin pie spice, baking
powder and baking soda.
In a larger mixing bowl, beat sugar, butter substitute and
brown sugar until crumbly. Then add eggs, egg whites,

26. DESSERTS
BREAKFAST 26
Pumpkin Smoothie
Ingredients
1 cup of ice Nutmeg and cinnamon to taste
1 cup of pure pumpkin Artificial sweetener to taste
(Stevia is recommended)
½ teaspoon vanilla extract
½ cup skim milk or plain yogurt
Directions
Mix in blender until the mixture is slushy. Tastes just like cold
pumpkin pie without all the calories! Obviously there is no
crust, so be a little creative and find some low-fat graham
crackers or vanilla wafers to scoop up the mixture with,
almost like it’s a pumpkin dip.
Photo: Michael Litchfield

27. DESSERTS
BREAKFAST 27
Brownies with
Spinach and
Carrots
Ingredients Directions
Nonstick cooking spray 2 tablespoons trans-fat-free Preheat oven to 350°. Coat an 8x8 baking pan with cooking
soft tub margarine spread spray. Melt the chocolate in a double boiler or over a very
3 ounces semisweet or (You can also substitute for
bittersweet chocolate low flame. In a large bowl, combine the melted chocolate,
prune puree. One prune or
dried plum, add a little water vegetable purees, sugar, cocoa powder, margarine and
1/2 cup carrot puree vanilla, and whisk until smooth and creamy, 1 to 2 minutes.
and add to food processor)
1/2 cup spinach puree
2 teaspoons pure vanilla extract Whisk in egg whites. Stir in the flour, baking powder and salt
(Use frozen spinach and
let thaw and then put into 2 large egg whites with a wooden spoon. Pour the batter into the pan and bake
food processor) 35 to 40 minutes.
3/4 cup oat flour or all-purpose
1/2 cup firmly packed light or flour
dark brown sugar Cool completely in the pan before cutting into 12 bars. Do not
1/2 teaspoon baking powder serve warm because you will taste the spinach.
1/2 cup unsweetened
cocoa powder 1/2 teaspoon salt
CARROT PUREE
To make the carrot puree, cut carrots into coins and place
in microwave safe dish with just a little water. Cook covered
on high for about 6 minutes until carrots are very soft. Mash
them with a fork or blend in food processor or blender.

28. DESSERTS
BREAKFAST 28
Skinny Muddy
Buddies
Ingredients
2 cups Fiber One Honey 2 tablespoons Creamy All
Squares Natural Peanut Butter
4 tablespoons, I Can’t Believe 1 package Fat Free Sugar Free
It’s Not Butter Vanilla Pudding
2 squares Reduced Fat
Chocolate Almond Bark
Directions
Melt the butter, natural creamy peanut butter and chocolate
almond bark in large mixing bowl over the stove. After, pour
mixture over the Fiber One Honey Squares. Let the mixture
cool for about 20 minutes. After mixture has hardened,
pour into a large Ziploc bag, add box of pudding mix and
shake gently.
Photo: Michael Litchfield

29. DESSERTS
BREAKFAST 29
HOMEMADE Whisk in the remaining 11/2 cups milk. Cover and refrigerate
until chilled, at least 2 hours. Whisk the ice cream mixture
ICE CREAM and pour into the canister of an ice cream maker. Freeze
according to manufacturer’s directions. If necessary, place
Vanilla the ice cream in the freezer to firm up before serving.
Ingredients Chocolate
11/2 teaspoons unflavored 3 large egg yolks Ingredients
gelatin
1 14-ounce can nonfat 11/2 teaspoons unflavored 1 14-ounce can nonfat
1 tablespoon water sweetened condensed milk gelatin sweetened condensed milk
3 cups low-fat milk, divided 1 vanilla bean 1 tablespoon water 1/4 cup unsweetened
cocoa powder
3 cups low-fat milk, divided
Directions 2 ounces chopped
3 large egg yolks unsweetened chocolate
Sprinkle gelatin over water in a small bowl; let stand, stirring
once or twice, while you make the base for the ice cream.
Directions
Pour 11/2 cups milk into a large saucepan. Cut vanilla bean in Sprinkle gelatin over water in a small bowl; let stand, stirring
half lengthwise; scrape the seeds into the milk and add the once or twice, while you make the base for the ice cream.
pod. Heat the milk mixture over medium heat until steaming.
Whisk egg yolks and condensed milk in a medium bowl. Pour 11/2 cups milk into a large saucepan. Add cocoa and
Gradually pour in the hot milk, whisking until blended. Return chocolate to the milk. Heat the milk mixture over medium
the mixture to the pan and cook over medium heat, stirring heat until steaming. Whisk egg yolks and condensed milk
with a wooden spoon, until the back of the spoon is lightly in a medium bowl. Gradually pour in the hot milk, whisking
coated, 3 to 5 minutes. Do not bring to a boil or the custard until blended. Return the mixture to the pan and cook over
will curdle. medium heat, stirring with a wooden spoon, until the back of
the spoon is lightly coated, 3 to 5 minutes. Do not bring to a
Strain the custard through a fine-mesh sieve into a clean boil or the custard will curdle.
large bowl. Add the softened gelatin and whisk until melted.
(continued next page)

30. DESSERTS
BREAKFAST 30
Strain the custard through a fine-mesh sieve into a clean Directions
large bowl. Add the softened gelatin and whisk until melted.
Whisk in the remaining 11/2 cups milk. Cover and refrigerate Sprinkle gelatin over water in a small bowl; let stand, stirring
until chilled, at least 2 hours. once or twice, while you make the base for the ice cream.
Whisk the ice cream mixture and pour into the canister of Pour 11/2 cups milk into a large saucepan. Add cocoa and
an ice cream maker. Freeze according to manufacturer’s chocolate to the milk. Heat the milk mixture over medium
directions. If necessary, place the ice cream in the freezer to heat until steaming. Whisk egg yolks and condensed milk
firm up before serving. in a medium bowl. Gradually pour in the hot milk, whisking
until blended. Return the mixture to the pan and cook over
Cherry and White medium heat, stirring with a wooden spoon, until the back of
the spoon is lightly coated, 3 to 5 minutes. Do not bring to a
Walnut Chunk boil or the custard will curdle.
Ingredients Strain the custard through a fine-mesh sieve into a clean
large bowl. Add the softened gelatin and whisk until melted.
11/2 teaspoons unflavored 1/4 cup unsweetened cocoa Whisk in the remaining 11/2 cups milk. Cover and refrigerate
gelatin powder until chilled, at least 2 hours.
1 tablespoon water 2 ounces chopped
unsweetened chocolate Whisk the ice cream mixture and pour into the canister of
3 cups low-fat milk, divided an ice cream maker. Freeze according to manufacturer’s
1/2 cup fresh or frozen
3 large egg yolks directions. During the last 5 minutes of freezing, add cherries
chopped cherries
and white chocolate chunks to the ice cream maker. If
1 14-ounce can nonfat 1/2 cup white chocolate chunks necessary, place the ice cream in the freezer to firm up
sweetened condensed milk
before serving.

31. CONTRIBUTORS
BREAKFAST 31
BREAKFAST
Berry yogurt parfait: Recipescollected.com
Quinoa egg bake: Grace Derocha
Granola banana pancakes: Stacy Sloan
No bake cookies: Grace Derocha
Healthy green smoothie: Grace Derocha
APPETIZERS
Melon and Prosciutto salad with parmigiano-reggiano: MyRecipes.com
Red and Black Fruit Salad: Grace Derocha
Veggie quinoa stuffed acorn squash: Poor Girl Eats Well
Asian chicken lettuce wraps: Jacki Halas
Roasted cauliflower with fresh herbs parmesan: CookingLight.com
Colorful chopped salad with garbanzo beans: Grace Derocha
Caprese pasta salad: TheDailyMuse.com
Classic wedge salad: EatingWell.com
LUNCH/DINNER
Southwestern stuffed spaghetti squash: Grace Derocha
Chili-garlic glazed salmon with brown rice: CookingLight.com
Green chili corn chowder: Sven Gustafson
Crockpot chicken stew: Jodi Davis
Slow-cooker beef pot roast: Grace Derocha
Baja fish tacos: Stacy Sloan/Michael Geiger
Basil chicken pasta: Serious Eats
DESSERTS
Pumpkin carrot swirl bars: Grace Derocha
Pumpkin Smoothie: Jodi Davis
Brownies with spinach and carrots: Grace Derocha
Skinny muddy buddies: Pinterest
Cherry and white walnut chunk ice cream: EatingWell.com

32. Presented by
Nonprofit corporations and independent licensees
of the Blue Cross and Blue Shield Association aHealthierMichigan.org