Delicious Diabetic Dishes• What does a diabetic recipe look like?• What sugar/sugar substitutes are best for cooking?• Where to find Diabetic Recipes?
Diabetic Recipes• Do not have more than 30grams of carbohydrate per serving• Flour is not the main source of carbohydrate• Low in fat (<10% calories from fat) and sodium (~650mg per meal)
Sugar/Sugar Substitutes for Cooking• Sugar: 1 cup=720kcal, Good for meringue and making fluffy cakes• Honey: 1 cup=960kcal, Good for dressings and marinades• Brown Sugar: 1 cup=720kcal, Provides caramel flavor and darker color• Agave Nectar: 1cup=960kcal, Good for adding sweetness to beverages
Sugar/Sugar Substitutes for Cooking• Splenda/Sucralose: Denser finish product, strong after taste• Sweet N Low/Acesulfame K: Not as heat stable, better for cold items• Aspartame/Equal: Less than sweet when heated and doesn’t brown as well• Truvia/Stevia: Personal preference for cooking• Most baking sugar substitutes have sugar in them to help cakes/brownies
Where to find the Recipes?Cookbooks:-The Family Classics Diabetes Cookbook-Lickety-Split Diabetic Dishes-The Diabetes Comfort Food CookbookWebsites:-www.diabetes.org-www.diabeticlivingonline.com
Carrots with CardamomIngredients: Method:• 2 lbs carrots, peeled • Preheat oven to 450 and sliced degrees• 4 tsp melted margarine • Combine margarine,• 2 tsp olive oil oil, salt, and• ½ tsp salt cardamom in a large bowl.• ½ tsp ground cardamom • Toss carrots in oil mixture • Place on a baking sheet and bake 30minsNutrition: 103 kcal, 1.5g protein, 5g fat, 8mg stirring twice.cholesterol, 323mg sodium, 15g carbohydrate, 5g • Serves: 5 (1/2 cfiber
Mashed TurnipsIngredients: Method:• 1.5 lbs turnips, peeled • Steam turnips in and quartered boiling water until• 1 clove garlic, roasted fork tender• 1 Tbsp olive oil • Drain turnips and• ¼ tsp salt place in food processor along with garlic and• ½ cup 2% cheddar oil cheese • Process until smooth• ½ cup plain Greek adding cheese and yogurt yogurt.Nutrition: 73 kcal, 3g protein, 4g fat, 8mgsalt and • Season withcholesterol, 182mg sodium, 7gpepper. Makes 1.5g carbohydrate, 8fiber servings
Sugar Free Praline PecansIngredients: Method:• 1 lb pecan, • Make a foam with egg halves whites, sugar sub.,• 6 egg whites cinnamon and salt.• 1/2c sugar • Preheat oven to 250 substitute degrees• 1.5 tsp • Toss pecans in egg white cinnamon mixture.• 1/4 tsp salt • Spread pecans onto baking sheet and bake 30minsNutrition: 8 halves: 101kcal, 2.0g pro,10g fat, 0mg stirring every 10 mins.cholesterol, 30mg sodium, 2g carb, 1.4g fiber, 2gprotein Makes: 32 servings.
Pumpkin MousseIngredients: Method:• 8 oz fat free cream • In a mixing bowl cheese combine cream cheese• 1 (15oz) pureed and sugar sub until pumpkin smooth• 1/2c sugar sub. • Add pumpkin and spice• 2 cups whipped topping and mix well• 2 tsp pumpkin pie spice • Fold in whipped topping• 16 graham crackers • Place in dessert dishes crushed and top with optionalNutrition: Mousse: 156 kcal, 3.5g protein, 13.5g fat, graham cracker43mg cholesterol, 106mg sodium, 7g carbohydrate, toppings2g fiber •