Quick And Delicious Nutritious Recipes For Diabetics!
Quick and Delicious Nutritious Recipes For Diabetics:
How to Adapt Recipes For Diabetics?
One of the best ways to manage your condition if you are diabetic is to watch what you eat. This doesn’t mean cutting out all of your favorite foods and all sugar. Instead, it means controlling different food groups you eat and eating everything in moderation. Quick quick
Cooking your own food is the best way to keep track of everything you eat and is a great way of managing your condition. If you are having a hard time knowing what you should eat, here is some advice on adapting recipes.
You should know,
First that you can still keep eating some of your favorite meals after you have been diagnosed with diabetes. Diabetic recipes that have been specially adapted can be found easily on the internet. These recipes will have reduced amounts of fat, salt and sugar in order to make them a safe choice for diabetics, and should be easy for you to follow.
Using specially adapted recipes if you have diabetes is actually much easier than you think. If you do not know whether certain recipes will taste nice with ingredients modified then just use a ready-made recipe. It may take some patience to try out a few different recipes, but you will soon have a collection of meals that you really enjoy.
In general,
Look for diabetic meals that balance all of the major food groups each day. Try to include good portions of fruit and vegetables, and use low-fat foods (such as low-fat margarine) where appropriate. Use diabetic recipes to give you ideas and let you know the kinds of food you can still eat.
Diet for Diabetes:
Diabetics often complain about the lack of energy in the body. People having diabetes are prone to major complications and may also result in organ failure. The secret for a Diabetic patient to be healthy is to have a proper diet and give the body proper exercise.
The main problem for diabetics is the accumulation of excessive carbohydrates in the body. So proper care is to be taken to see that a person with diabetes is active throughout the day, which is possible by consuming small meals multiple times than a single heavy meal.
For example,
Indians are acquainted with having heavy meals a few times a day and rice being the staple food. Rice and other substances are rich in carbohydrates and further aggravate the diabetic condition of the patient.
So,
- A diabetic must consume meals of small quantities multiple times a day with little carbohydrates and more protein and fiber.
- Recipes for Diabetics include whole grain, wheat, vegetables, bread. Meat should be avoided as it has a high calorific value.
- Avoid excess consumption of fruits as they increase the sugar levels in the body.
- People with diabetes can opt for wheat, wheat bread, vegetable salads, sandwiches, and other vegetable juices at regular intervals.
- Papaya can be consumed by diabetics as it breaks down the carbohydrates in the body.
- Fat products like butter, cheese, etc; should be avoided as they may increase the weight of the person resulting in other complications.
Your Own Personal Diabetic Diet Plan:
Knowing you have diabetes is the first step. The next step, as you have probably already been told by your doctor and nutritionist, is to modify your diet to control your diabetes. There are great recipes for diabetics and you can create your own diabetic diet plan with your favorite foods if you know the basics.
It is a common misconception that if you suffer from diabetes that you have to live on a diet of fruit and vegetables. Of course, diabetics must be careful with the food that they eat; however, there are a great many tasty food recipes for diabetics out there!
The Basic Rules of Diabetic Recipes:
The first and the most important thing to note here is that all the diabetics have not the same requirement. What as diabetic suits you may or may not suit other diabetics. So it is very important to know the essential ingredients of the diabetic recipe. As for some diabetic, it might be essential that he should lower down his calorie intake for some other lowering down the fat content in his diabetic recipe may be the prime goal.
Whenever you eat, you must know the constituents of the diabetic recipes. You should well understand that how can you make changes in your meal plan.
Here are a few tips of managing the diabetic recipes:
- Try to prepare the meal in such a way that the portion size remains the same in every meal.
- Stir fry vegetables in a very small amount of oil and plenty of seasoning.
- Better add boiled meat or fish with no excessive butter on it.
- Add only plain potatoes, and top it with a very small amount of margarine or some low-calorie topping.
- Avoid fried foods, better bake, roast or grill them
- So now you can enjoy all your favorite recipes by following the above-mentioned tips
Here are Some great tasty food recipes for diabetics:
1. Diabetic Fruit Cookies:
Ingredients:
- 3 medium-sized ripe bananas.
- 1 1/2 cups coarsely chopped mixed dried fruits (such as dates, apricots, and raisins).
- 1/3 cup peanut or safflower oil.
- 1 teaspoon vanilla.
- 1/8 teaspoon salt.
- 1/2 cup chopped nuts (walnuts, almonds or pecans).
- 1 1/2 cup rolled oats.
- 1/2 cup uncooked oat bran.
Directions:
- Preheat oven to 350F.
- Grease 2 large cookie sheets.
- Mash bananas in large bowl until smooth (You should have about 1−1/2 cups).
- Stir in oil, vanilla, and salt.
- Add oats, oat bran.
- mixed fruits and nuts; stir well to combine.
- Drop by rounded measuring tablespoonfuls onto prepared cookie sheets, about 1 inch apart.
- Flatten out slightly with the back of the spoon.
- Bake about 20−25 minutes or until the bottom and edges of cookies are lightly browned.
- Transfer cookies onto a wire rack to cool completely.
- Store in refrigerator.
Serving size:
- Yield: 24 servings
Nutrition:
- 105 calories per cookie.
- Protein 2 g.
- Fat 5 g.
- Carbohydrates 14 g.
- Sodium 14 g.
- Cholesterol 0 mg.
2. Fresh Vegetable Pizza:
Ingredients:
- 2 (4−ounce) fresh pizza bread shells.
- Olive oil vegetable spray.
- 1/2 teaspoon garlic powder, or to taste.
- 1/2 cup grated part−skim mozzarella cheese 2 button mushrooms, thinly sliced.
- 1 small yellow summer squash, 3 ounces, thinly sliced 1 plum tomato, 3 ounces, thinly sliced.
- 1/2 green bell pepper, 3 ounces, chopped.
- 2 tablespoons fresh basil chopped.
- 1 tablespoon grated Parmesan cheese.
Directions:
- Preheat oven to 450F.
- Place the pizza shells on a pizza stone or heavy non−stick cookie sheet.
- Lightly coat shells with cooking spray and sprinkle each shell with
- 1/8 teaspoon of the garlic powder.
- Sprinkle each shell with 1/4 cup mozzarella cheese.
- Arrange the mushroom slices around the outside of the shell.
- Cover the shell with squash slices and then, tomato slices and bell pepper.
- Top with fresh basil, the remaining garlic powder, the remaining mozzarella cheese, and the
- Parmesan cheese.
- Coat again with cooking spray.
- Bake for 12 −15 minutes until vegetables are cooked and cheeses have melted.
- Cut in half and serve immediately.
- Makes 4 servings.
Nutrition Per serving:
- 260 calories (30% calories from fat).
- 6 g protein.
- 8 g total fat (2.6 g saturated fat).
- 36 g carbohydrates.
- 4 g dietary fiber.
- 9 mg of cholesterol.
- 233 mg sodium.
Diabetic exchanges:
- 2 1/2 carbohydrate (2 bread/starch, 1 vegetable), 1 fat.
3. Fruit Kebabs with Lime Cream:
Ingredients:
- 1/2 cup low fat sour cream.
- 1 1/2 tablespoons fresh lime juice.
- Sugar substitute equivalent of 1 tablespoon sugar.
- 1/2 teaspoon grated the lime zest.
- 1/2 ripe honeydew melon, about 2 pounds, peeled, seeded.
- and cut into cubes 1 pound strawberries or blackberries, cleaned.
Directions:
- Combine the sour cream, lime juice, sugar substitute, and lime zest in a small bowl.
- Cover and refrigerate until ready to serve.
- Alternate the fruit on four skewers.
- Arrange on a platter.
- Cover and refrigerate for up to an hour.
- To serve, spoon a puddle of the lime cream on a dessert plate.
- Top with a fruit skewer and serve. Makes 4 servings.
Nutrition Per serving:
- 134 calories (15% calories from fat).
- 3 g protein.
- 2 g total fat (1.5 g saturated fat).
- 29 g carbohydrates.
- 4 g dietary fiber.
- 10 mg of cholesterol.
- 75 mg sodium.
Diabetic exchanges:
- 2 carbohydrate (fruit), 1/2 fat.
4. Fruit Muffins:
Ingredients:
- 1 cup chopped dates 1/2 cup margarine 1/4 teaspoon salt 1/2 cup raisins.
- 1/2 cup chopped prunes (dried) 1 cup water.
- 2 eggs, beaten.
- 1 teaspoon vanilla.
- 1/2 cup chopped nuts.
- 1 cup flour.
- 1 teaspoon baking soda.
Directions:
- Combine dates, raisins, prunes, and water and bring to a boil for 5 minutes.
- Stir in margarine and salt while hot. Let cool. Add eggs, vanilla, and nuts.
- Mix flour and soda together in a separate bowl.
- Add to wet mixture.
- Stir until just moist.
- Spoon into greased muffin tins.
- Bake in 350 degree F oven for 15 minutes.
- Serving size: 1 muffin.
Yield: 12.
Exchanges: N/A.
Nutrition: 148 Calories, 3 g Protein, 27 g Carbo, 4 g Fat.
5. Fruit Roll Cookies:
Ingredients:
- 1 cup margarine, softened.
- 8 ounce regular or reduced calorie cream cheese, softened 3 cups all−purpose flour.
- 1/2 teaspoon salt.
- 1 Tablespoon sugar.
- 1 10 ounce jar all−fruit preserves (no sugar added).
Directions:
- In a large mixing bowl, combine margarine and cream cheese; beat until well blended. Lightly spoon flour. into measuring cup; level off. With a mixer on low, gradually add flour, sugar, and salt.
Mix well. On a lightly. floured surface, shape into a ball or log; cover with plastic wrap and refrigerate for one hour for easier handling. - Preheat oven to 350°F.
- Divide dough into three equal parts.
- On a floured surface, roll each section of dough
- into a rectangle approximately 8″ x 14″ Carefully spread about one−third of the jar of All−Fruit.
- Roll up a jelly roll.
- style beginning with one of the longer sides.
- With a sharp knife, slice into 1/2″ thick slices.
- Place cookies, flat side.
- down, on a greased cookie sheet, about 1/2″ apart.
- Bake 25−30 minutes or until lightly golden.
- Cool on racks.
- Store in a tightly covered container. Serving size: 1 cookie.
Yield: 60 cookies.
Nutrition: 68 calories, 6 g Carbohydrates, 4 g Fat, 1 g Protein.
6. Fruity Sweet Potatoes:
Ingredients:
- 4 medium sweet potatoes, unpeeled.
- 1 teaspoon low−fat margarine.
- 1/4 cup unsweetened pineapple juice.
- 2 tablespoons low−sodium chicken broth 1 tablespoon chopped pineapple.
- Pinch of cinnamon Pinch of grated nutmeg Pinch of allspice Nonstick cooking spray.
Directions:
- Preheat oven to 375 degrees F.
- Boil the potatoes in a pan until tender, about 30 minutes.
- Remove skins. In a large bowl, mash the pulp.
- Add the margarine, fruit juice, and broth and whip until fluffy.
- Add the chopped pineapple and spices.
- Coat a 1−quart baking dish with nonstick cooking spray.
- Transfer the potato mixture to the dish.
- Bake 30 minutes or until lightly browned.
- Makes 8 servings.
Nutrition information per 2/3 cup serving:
- 116 calories; 0.7g fat (0.2g saturated fat; 5% of calories from fat); 0.1mg cholesterol; 23mg sodium; 26.
- 1g carbohydrate; 2.7g fiber; 1.8g protein. quick quick quick quick
- Exchange value: 1 1/2 starch.
7. Fudgy Brownies:
Ingredients:
- 6 Tablespoons margarine.
- 4 ounces of unsweetened chocolate.
- 1/3 cup skim milk.
- 1/3 cup apricot sweetener or apricot spreadable fruit.
- 1 egg yolk.
- 1 teaspoon vanilla.
- 1/2 cup all−purpose flour.
- 10 3/4 teaspoons Equal Measure or.
- 36 packets Equal sweetener or
- 1 1/2 cups Equal Spoonful 1/2 teaspoon baking powder.
- 1/8 teaspoon salt.
- 3 egg whites.
- 1/8 teaspoon cream of tartar.
- 1/3 cup coarsely chopped walnuts (optional).
- Heat margarine, chocolate, milk, and apricot preserves in a small saucepan, whisking frequently until
- chocolate is almost melted.
- Remove from heat; whisk in egg yolk and vanilla; mix in combined flour, Equal, baking powder, and
- salt until smooth.
- Beat egg whites and cream of tartar to stiff peaks in a large bowl.
- Fold chocolate mixture into egg whites; fold in
- walnuts if desired.
- Pour batter into a greased 8−inch square baking pan.
Directions:
- Bake in preheated 350 degrees F oven until brownies are firm to touch and the toothpick comes out
- Clean, 18 to 20 minutes (do not over-bake).
- Cool on wire rack.
- Server warm or at room temperature.
- Makes 16 brownies.
Serving size: One Brownie
Yield: 16.
Exchanges: 1/2 bread, 1 fat.
Nutrition: 99 Calories, 2 g Protein, 9 g Carbo, 7 g Fat.
8. Lemon Chicken and Rice:
Ingredients:
- 1 lb. boneless, skinless chicken breasts, cut into strips 1 medium onion, chopped.
- 1 large carrot, thinly sliced.
- 2 garlic cloves, minced.
- 2 tablespoons butter or margarine 2 tablespoons cornstarch.
- 1 (14 1/2 oz.) can chicken broth 2 tablespoons lemon juice.
- 1/2 teaspoon salt, optional.
- 1 1/2 cup uncooked instant rice 1 cup frozen peas.
Directions:
- In a skillet, cook the first 4 ingredients in butter for 5 to 7 minutes or until chicken is no longer pink.
- In a bowl combine cornstarch, broth, lemon juice, and salt if desired until smooth.
- Add to skillet and bring to a boil.
- Cook and stir for 2 minutes or until thickened.
- Add rice and peas.
- Remove from the heat; cover and let stand for 5 minutes.
- Serves 6.
Nutritional Analysis:
One serving (prepared with reduced−fat margarine and low sodium chicken broth and w/o salt) equals:
- 235 calories.
- 156 mg sodium.
- 43 mg of cholesterol.
- 27 gm carbohydrate.
- 20 gm protein.
- 5 gm fat.
Diabetic Exchanges: 2 lean meat, 1 1/2 starch. 1 vegetable.
9. Lemon Delight Squares:
Ingredients:
A. Crust:
- 1/4 cup diet margarine.
- 1 cup graham cracker crumbs 1/4 cup Splenda granular.
Directions:
- Preheat oven to 350oF.
- Melt the margarine and stir it into a mixture of the graham cracker crumbs and Splenda Granular.
- Press into an 8−inch square pan.
- Bake for 10 minutes. quick quick quick quick quick
- Set aside to cool.
B. Filling:
- 1/3 cup all−purpose flour.
- 1 1/4 cup Splenda granular.
- 2 tablespoons water.
- 4 egg yolks.
- 1/4 cup lemon juice or the juice of 2 lemons 2 tablespoons finely grated lemon rind.
- 4 egg whites.
- 1/2 teaspoon cream of tartar.
- Graham cracker crumbs.
Directions:
- In a heavy saucepan or double boiler, combine the flour, the second amount of Splenda Granular,
water, egg yolks, lemon juice, and grated lemon rind. - With a wooden spoon, stir constantly over very low heat for about 5 minutes.
Beat the egg whites for 30 seconds until frothy, then add the cream of tartar and beat for a further
2 1/2 minutes. - Fold the stiffly beaten egg whites into the lemon sauce and spread over the cooled crust.
- Sprinkle with graham cracker crumbs. Bake at 350oF for approximately 15 minutes.
- Turn off the oven and leave the pan inside for a further 5 minutes or until the squares are set.
- Allow to cool; loosen the edges and slice. quick quick quick quick
Yields: 16 squares.
1 square = 89 calories; 11.4g carbohydrate; 2.5g protein; 3.7g fat; 0.5g fiber; 71mg sodium
10. Oven-Fried Drumsticks:
Ingredients:
- 1/4 cup all−purpose flour.
- 1 egg.
- 1/4 cup low−fat (1%) milk. quick quick
- 1 cup coarsely crushed oven−toasted corn cereal 1/2 teaspoon dried oregano.
- 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/2 teaspoon paprika.
- 1/2 teaspoon dried basil 1/2 teaspoon salt.
- 1/4 teaspoon black pepper.
- 8 chicken drumsticks, skin removed Nonstick cooking spray.
Directions:
- Preheat the oven to 375 degrees F.
- Coat a rimmed baking sheet with nonstick cooking spray.
- Place the flour in a shallow dish.
- In a second shallow dish, beat the egg with the milk.
- In a third shallow dish, mix the crushed cereal with the seasonings.
- Dip the chicken in the flour, then into the egg mixture, then into the cereal mixture, coating evenly
- with each.
- Arrange the chicken on the baking sheet and coat with nonstick cooking spray.
- Bake for 25 minutes, then turn the chicken and bake for 25 more minutes, or until no pink remains in
- the chicken and it turns golden. quick quick quick quick quick
Serving Size: 2 drumsticks.
Yield: 8 (4 servings).
Nutrition: 247 calories (59 from fat), 17g Carb, 1g Fiber, 28g Protein, 7g Fat Exchanges: 1 Starch, 3 Lean Meat.
11. Peach Crumb Cobbler:
Ingredients:
- 2 cups fresh peaches, sliced.
- 1/3 cup graham cracker crumbs 1/2 teaspoon cinnamon.
- 1/4 teaspoon nutmeg.
- 2 teaspoons low−calorie margarine.
Directions:
- Preheat oven to 350°F.
- Place the sliced peaches in the bottom of an 8x8x2−inch baking pan.
- In a small mixing bowl, combine the graham cracker crumbs, cinnamon, and nutmeg; mix well.
- Gradually blend in margarine and sprinkle mixture over peaches.
- Bake uncovered for 25 to 30 minutes. quick quick quick quick
- Remove from the oven and let cool slightly before serving.
Serving size: 1/2 cup.
Yield: Four servings.
Exchanges: 1 fruit.
Nutrition:74 Calories, 15g carbohydrates (2g fiber, 9g sugars), 1g protein, 2g fat 0mg cholesterol, 57 mg sodium.
The Bottom Line:
Putting together your own diabetic diet plan is easy when you know the basics. Diabetic research shows that keeping the carbohydrate content at each meal to 45-60 grams is effective in controlling blood sugars.
When planning your own diet, you can include your favorite foods by substituting lower sugar foods, preparing foods so they are more diabetic friendly or by using foods prepared commercially just for diabetics. Keep up with what foods affect blood sugars so you can limit these in your diet. Planning a diet when you are a diabetic can be easy when you know the rules.
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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”
Eat Healthily. Live Healthily!
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