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Diabetic Friendly Recipes
Recipes and column courtesy of our friends at the AADE and Diabetic Living magazine.
Barbeques, picnics and trips to the beach may be on your calendar this summer. But how can you enjoy all of the fun while staying within your healthy eating goals?
You can still enjoy all aspects of summer gatherings by eating a bit less of each item, and including other healthy lifestyle habits such as exercising regularly, eating in moderation, taking medication, and monitoring blood sugar levels. If you need help setting or sticking with your goals, make an appointment with your diabetes educator.
DON’T GET BURNED
Summer barbeques and picnics can offer a tempting range of choices that are high in calories and sugar. Knowing how to create a well-balanced meal helps keep your blood sugar level as close to normal as possible. Here are some summertime tips to help you keep your cool:
At barbeques and picnics:
Stick to lean meats and proteins such as chicken, veggie or turkey burgers, or baked beans. Eat vegetables such as broccoli, baby carrots and cauliflower. Drink only moderate amounts of alcohol; 2 drinks for men, 1 drink for women
Trips to the beach:
If you want to sample a high-fat or high-calorie item – such as ice cream, pizza or wings, take a small portion and have them after you’ve eaten healthier options.
Take advantage of the warm weather during summer to get regular exercise. Even walking on a regular basis will help you to manage your blood sugar levels.
Here’s a few diabetic friendly recipes to enjoy during your summer fun!
LEMON-CILANTRO SLAW
Nutrition
Serving Size: 1 cup
Servings: 2
Carb Grams Per Serving: 6
Calories: 59
Total Fat: 3gm
Sodium: 43mg
Carbohydrates: 6gm
Fiber: 2gm
Protein: 1gm
Sugar: 7g Sodium: 59mg |
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21 tablespoon lemon juice
1 1/2 teaspoons olive oil
1/4 teaspoon sugar or sugar substitute* equivalent to 1/4 teaspoon sugar
1/4 teaspoon Dijon-style mustard
Dash ground black pepper
2 cups packaged shredded cabbage with carrot (coleslaw mix)
1/4 cup coarsely shredded carrot
1 tablespoon snipped fresh cilantro
1 tablespoon chopped green onion
In a medium bowl, whisk together lemon juice, oil, sugar, mustard, and pepper. Add coleslaw mix, carrot, cilantro, and green onion; toss gently to coat. Cover and chill for 2 to 24 hours before serving.
 TIP:
*Sugar Substitutes: Choose from Splenda granular, Sweet’N Low bulk or packets, or Equal Spoonful or packets. Follow package directions to use product amount equivalent to 1/4 teaspoon sugar.
PER SERVING WITH SUBSTITUTE: same as above, except 57 cal.
Used with permission from Diabetic Living® magazine. ©2011 Meredith Corporation. All rights reserved. For more diabetes friendly recipes, visit www.diabeticlivingonline.com.
GRILLED TURKEY BURGERS
Nutrition
Servings: 4
Carb Grams Per Serving: 26
Calories: 287
Fat: 11gm (3 gm sat. fat)
Cholesterol: 68mg
Sugar: 7g Sodium: 470mg Carbohydrates: 26gm
Fiber: 3gm
Protein: 21gm
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1/2 cup finely shredded carrot
1/4 cup thinly sliced green onions
2 tablespoons fine dry bread crumbs
2 tablespoons fat-free milk
1/4 teaspoon dried Italian seasoning, crushed
1/4 teaspoon garlic salt
1/4 teaspoon black pepper
12 oz. uncooked ground turkey or chicken breast
1/4 cup Dijon-style mustard
1/2 teaspoon curry powder
4 whole wheat hamburger buns, split and toasted
Lettuce leaves (optional)
Sliced tomato (optional)
1. In a medium bowl stir together carrot, green onions, bread crumbs, milk, Italian seasoning, garlic salt, and pepper. Add ground turkey; mix well. Form the turkey mixture into four 1/2-inch-thick patties.
2. Place patties on a greased rack of an uncovered grill, directly over medium coals. Grill for 11 to 13 minutes or until patties are done (165 degrees F),* turning once halfway through grilling time.
3. Meanwhile, in a small bowl stir together mustard and curry powder. Spread buns with mustard mixture. Top with burgers and, if desired, lettuce and tomato. Makes 4 servings.
TO BROIL: Place patties on an unheated, greased rack of a broiler pan. Broil 4 to 5 inches from the heat for 11 to 13 minutes, turning once halfway through broiling time.
 *NOTE ON DONENESS: The internal color of a burger is not a reliable doneness indicator. A turkey or chicken patty cooked to 165 degrees F is safe, regardless of color. To measure the doneness of a patty, insert an instant-read thermometer through the side of the patty to a depth of 2 to 3 inches.
Used with permission from Diabetic Living® magazine. ©2011 Meredith Corporation. All rights reserved. For more diabetes friendly recipes, visit www.diabeticlivingonline.com.
DEVIL’S FOOD ICE CREAM PIE
Nutrition
Servings: 12
Carb Grams Per Serving: 3
Calories: 287
Fat: 11gm (3 gm sat. fat)
Cholesterol: 68mg
Sugar: 7g Sodium: 470mg Carbohydrates: 26gm
Fiber: 3gm
Protein: 21gm
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6 3/4-oz. package fat-free devil’s food cookie cakes (12 cookies)
1/4 cup peanut butter
1/4 cup hot water
1 cup sliced bananas
4 cups low-fat or light vanilla, chocolate or desired flavor ice cream, softened*
3 tablespoons fat-free, sugar-free hot fudge ice cream topping
1. Coarsely chop cookies. Place the cookie pieces in the bottom of an 8-inch spring form pan. In a small bowl, whisk together peanut butter and hot water until smooth. Drizzle evenly over cookies.
2. Top with banana slices and carefully spoon ice cream in an even layer over all. Spread ice cream until smooth on top. Cover with plastic wrap and freeze for eight hours or until firm.
3. Let stand at room temperature for 10 minutes before serving. Remove the sides of the pan; cut into wedges. Drizzle fudge topping over wedges. Makes 12 slices.
 *TIP:
To soften the ice cream, place it in a large chilled mixing bowl. Stir the ice cream with a wooden spoon, pressing it against the side of the bowl until soft.
Used with permission from Diabetic Living® magazine. ©2011 Meredith Corporation. All rights reserved. For more diabetes friendly recipes, visit www.diabeticlivingonline.com.
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