a healthier michigan's diabetes ecookbook

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DIABETES eCOOKBOOK

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In honor of National Diabetes Awareness Month, A Healthier Michigan has came up with diabetic-friendly recipes that are great tasting and great for you. Recipes include everything from appetizers and breakfasts to lunches, dinners and desserts!

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Page 1: A Healthier Michigan's Diabetes eCookbook

Diabetes eCookbook

Page 2: A Healthier Michigan's Diabetes eCookbook

2

Photos courtesy ofMichael Litchfield Photography

tabLe oF ContentsBerry yogurt Parfait ................................................................................. 4

HeaLtHy greeN SMootHie ...........................................................................5

QuiNoa egg BaKe...............................................................................................5

graNoLa BaNaNa PaNCaKeS ....................................................................6

No BaKe BreaKfaSt CooKieS ....................................................................7

roaSted CauLifLower witH freSH

HerBS aNd ParMeSaN ...................................................................................10

CaPreSe PaSta SaLad ..................................................................................10

CLaSSiC wedge SaLad..................................................................................10

veggie QuiNoa Stuffed aCorN SQuaSH ........................................ 11

red aNd BLaCK fruit SaLad .................................................................. 12

aSiaN CHiCKeN LettuCe wraPS ............................................................ 12

CoLorfuL CHoPPed SaLad witH

garBaNzo BeaNS ........................................................................................... 14

MeLoN aNd ProSCiutto SaLad witH

ParMigiaNiNo-reggiaNo ........................................................................... 14

SoutHweSterN Stuffed SPagHetti SQuaSH ............................. 16

SLow-CooKer Beef Pot roaSt ............................................................. 17

BaSiL CHiCKeN PaSta .................................................................................... 17

CHiLi-garLiC gLazed SaLMoN witH BrowN riCe ..................... 19

greeN CHiLe CorN CHowder ................................................................. 21

CroCK Pot CHiCKeN Stew ......................................................................... 22

Baja StyLe fiSH taCoS ................................................................................ 23

PuMPKiN Carrot SwirL BarS ................................................................. 25

PuMPKiN SMootHie .........................................................................................26

BrowNieS witH SPiNaCH aNd CarrotS .......................................... 27

SKiNNy Muddy BuddieS ............................................................................... 28

HoMeMade iCe CreaM ..................................................................................29

vaNiLLa ..................................................................................................................29

CHoCoLate ..........................................................................................................29

CHerry aNd wHite waLNut CHuNK ...................................................30

CoNtriButorS .................................................................................................... 31

Page 3: A Healthier Michigan's Diabetes eCookbook

A HEALTHIER BREAKFAST

Page 4: A Healthier Michigan's Diabetes eCookbook

BREAKFAST 4

berry yogurt ParFaitingreDients

1 cup plain Greek yogurt or nondairy yogurt

1/8 teaspoon vanilla extract, optional

2 teaspoons maple syrup or honey, separated

1/4 cup fresh blueberries

1/4 cup fresh strawberries, sliced

4 tablespoons homemade granola separated, or your favorite granola, optional

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

Page 5: A Healthier Michigan's Diabetes eCookbook

BREAKFAST 5

quinoa egg bakeingreDients

Cooking spray

1/2 cup uncooked quinoa, rinsed and drained well

5 eggs

6 egg whites

11/2 cups of skim milk

1 tablespoon minced garlic

1/2 teaspoon salt

1/2 teaspoon pepper

1 teaspoon chopped chives

1 Tablespoon chopped basil

11/2 cups kale, cleaned, dried and roughly chopped

2-3 tomatoes cleaned and chopped

1 cup low-fat shredded 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.

ingreDients

11/2 cups of spinach

1 mango

1 frozen banana

1 cup Greek yogurt

1 cup low-fat coconut milk

Ice

DireCtions

Blend all together and enjoy! this also made two servings.

HeaLtHy green sMootHie

Page 6: A Healthier Michigan's Diabetes eCookbook

BREAKFAST 6

granoLa banana PanCakesingreDients

2/3 cup granola or muesli

11/2 cup lowfat buttermilk

1/2 ripe banana, peeled and mashed

1 egg

2 tablespoons dark brown sugar

2 tablespoons canola oil

2/3 cup whole wheat pastry flour

1 teaspoon baking soda

1 teaspoon kosher salt

Pure Michigan maple syrup for drizzling

1/2 banana, sliced for garnish

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.

Photo: Michael Litchfield(continued next page)

Page 7: A Healthier Michigan's Diabetes eCookbook

BREAKFAST 7

ingreDients

1 cup of dry oats

1/2 cup toasted coconut flakes

2 tablespoons of sunflower seeds, unsalted (or substitute chia seeds)

2 tablespoons of unsalted nuts, chopped

1/2 cup of dried fruit, roughly chopped

1/4 cup of ground flax seed

1/4 cup of chocolate chips

1/2 cup creamy peanut butter (or substitute Nutella)

1/4 cup of chunky peanut butter

1 tablespoon of honey

1 teaspoon of vanilla extract

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.

no bake breakFast Cookies

Meanwhile, prepare a seasoned cast iron pan or griddle to cook the pancakes. Heat the skillet over medium to high heat. Brush it lightly with oil or spray with cooking spray.

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, flip the pancakes and cook on the other side to golden brown.

remove from the skillet and garnish with the rest of the banana and a small amount of pure maple syrup.

Page 8: A Healthier Michigan's Diabetes eCookbook

BREAKFAST 8

Photo: Michael Litchfield

Page 9: A Healthier Michigan's Diabetes eCookbook

HeaLtHier aPPetiZers

Page 10: A Healthier Michigan's Diabetes eCookbook

10

ingreDients

12 cups cauliflower florets (about 2 heads)

11/2 tablespoons olive oil

1 tablespoon chopped fresh parsley

2 teaspoons chopped fresh thyme

2 teaspoons chopped fresh tarragon

3 garlic cloves, minced

1/4 cup (1 ounce) grated fresh Parmesan cheese

2 tablespoons fresh lemon juice

1/2 teaspoon salt

1/4 teaspoon pepper

DireCtions

Preheat oven to 450°. Place cauliflower in a large roasting pan or jelly-roll pan. drizzle with oil; toss well to coat.

Bake at 450° for 20 minutes or until tender and browned, stirring every 5 minutes. Sprinkle with parsley, thyme, tarragon, and garlic. Bake 5 minutes.

Combine cauliflower mixture, cheese, and remaining ingredients in a large bowl; toss well to combine.

roasteD CauLiFLower witH FresH Herbs anD ParMesan

ingreDients

2 tablespoon basil pesto

1 cup cherry tomatoes

11/2 oz fresh mozzarella, chopped into bite sized pieces

2 oz cooked penne pasta

1/2 cup fresh spinach leaves

1/2 cup fresh basil, chopped

DireCtions

Combine all ingredients together in a small bowl and mix.

CaPrese Pasta saLaD

aPPetiZers

ingreDients

2 hearts of romaine, quartered lengthwise with cores removed

1/4 cup chopped fresh chives

2 slices cooked bacon, crumbled

2 ounces crumbled blue cheese

1/2 cup Buttermilk Ranch Dressing

DireCtions

Place 2 romaine quarters on each of 4 salad plates. Sprinkle with chives, bacon and blue cheese. drizzle with Buttermilk ranch dressing and serve.

CLassiC weDge saLaD

Page 11: A Healthier Michigan's Diabetes eCookbook

BREAKFAST 11aPPetiZers

ingreDients

1 large acorn squash

1 cup cooked quinoa

1 cup frozen peas & carrots

2 tablespoons olive oil, divided

2 cloves of garlic, minced

2 tablespoons diced yellow onion

1/4 cup vegetable broth

1/2 teaspoon sea salt

1/4 teaspoon thyme

1/4 teaspoon tarragon

1/4 teaspoon ground black pepper

2-3 tablespoons grated parmesan cheese (optional)

1/2 cup frozen corn

1 small red bell pepper, diced

DireCtions

Preheat the oven to 375°. Lightly grease a shallow baking dish and set aside.

Cut the squash in half cross-wise and remove the seeds. Brush the squash with the olive oil, sprinkle with salt & pepper, and place cut-side down in the baking dish. Bake for about 35 minutes, until tender.

veggie quinoa stuFFeD aCorn squasH

while the squash is baking, heat the remaining 2 tablespoons of olive oil in a medium skillet. add the garlic and onion, and saute for about 1-2 minutes, until they become fragrant and the onion becomes slightly translucent. add the diced pepper and cook for about 1 minute, then add the rest of the veggies. Cook for another minute or so, just enough to start thawing out the frozen veggies. add the quinoa and the broth and mix together until well combined.

when the squash is finished baking, remove from oven and carefully turn the squash halves over. Stuff with a generous 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.

Photo: Michael Litchfield

Page 12: A Healthier Michigan's Diabetes eCookbook

12

ingreDients

1 can of drained mandarin oranges

1/4 cup plum sauce

1 tbsp rice wine or wine vinegar

1 tbsp grated fresh ginger

4 cups of chopped cooked chicken

1 chopped red bell pepper

1/2 peeled and chopped English cucumber

2 thinly sliced scallions

8 leaves of romaine lettuce

DireCtions

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.

asian CHiCken LettuCe wraPs

aPPetiZers

ingreDients

2 red plums, pitted and sliced

1 cup raspberries

1 cup blueberries

1 teaspoon sugar or honey

1 tablespoon fresh orange juice

1/2 teaspoon cinnamon

2 tablespoons unsalted shelled pistachios, chopped

3 mint leaves, coarsely torn (about 1 tablespoon)

DireCtions

Mix together sugar or honey, orange juice and cinnamon. toss in plums, raspberries, and blueberries. Let it stand for 15 minutes. Serve sprinkled with pistachios and mint.

reD anD bLaCk Fruit saLaD

Page 13: A Healthier Michigan's Diabetes eCookbook

BREAKFAST 13aPPetiZers

Photo: Michael Litchfield

Page 14: A Healthier Michigan's Diabetes eCookbook

14

ingreDients

1 14-ounce can garbanzo beans, drained and rinsed

3 Roma tomatoes, seeded and diced

1 English cucumber, diced

2-3 green onions (scallions), diced

1 orange or red bell pepper, diced

1/4 cup lemon juice

2 tablespoons apple cider vinegar

3-4 tablespoons olive oil

Salt and pepper to taste

4 ounces feta cheese, crumbled (optional)

2 tablespoons chopped fresh basil

DireCtions

Combine the first nine ingredients in a large bowl and toss to combine. Season with salt and pepper. just before serving, stir in feta cheese and basil, and serve.

CoLorFuL CHoPPeD saLaD witH garbanZo beans

aPPetiZers

ingreDients

3 cups cubed honeydew melon (about 1/2 medium melon)

3 cups cubed cantaloupe (about 1 medium melon)

2 tablespoons thinly sliced fresh mint

1 teaspoon fresh lemon juice

1/4 teaspoon freshly ground black pepper

2 ounces thinly sliced prosciutto, cut into thin strips

1/2 cup (2 ounces) shaved fresh Parmigiano-Reggiano cheese

DireCtions

Combine first 5 ingredients, tossing gently. arrange melon mixture on a serving platter. arrange prosciutto evenly over melon mixture; sprinkle with Parmigiano-reggiano. garnish with cracked black pepper and fresh mint springs, if desired.

MeLon anD ProsCiutto saLaD witH ParMigianino-reggiano

Page 15: A Healthier Michigan's Diabetes eCookbook

a HeaLtHier LunCH / Dinner

Page 16: A Healthier Michigan's Diabetes eCookbook

16LunCH / Dinner

soutHwestern stuFFeD sPagHetti squasH

DireCtions

Preheat oven to 375°. roast squash on a baking sheet for 50 minutes. Let cool another 30 minutes, then cut in half. Spoon out the seeds, then using a fork, scrape up the flesh, making the “spaghetti.” Heat oil in a medium skillet. add the onion, garlic, jalapeno pepper and red bell pepper. Sauté 2 minutes. add cumin, Mexican oregano, chili powder and a pinch of salt and pepper. Sauté for another minute. add the beans, corn and cilantro.

Stir to combine. Squeeze in the lime juice and stir. add in half the “spaghetti” to the bean mixture and stir to combine. taste and season accordingly. Switch oven to broil. Stuff each squash half with the mixture and top with grated cheese. Put it back under the broiler until the cheese melts. Serve hot.

ingreDients

1 spaghetti squash

2 tablespoons extra-virgin olive oil

1/2 red onion, chopped

3 garlic cloves, minced

1 jalapeno pepper, minced (optional - leave seeds in for more heat)

1 cup grated low-fat cheddar cheese

1 can black beans (drained and rinsed)

1 tablespoon Mexican oregano (or regular oregano)

1 red bell pepper, chopped

1 tablespoon chili powder

1 tablespoon ground cumin

1 cup frozen corn, thawed

Salt and freshly ground pepper

1/2 cup freshly torn cilantro, plus more for garnish

1 lime

Page 17: A Healthier Michigan's Diabetes eCookbook

17LunCH / Dinner

sLow-Cooker beeF Pot roastingreDients

18-ounce package presliced mushrooms

18-ounce container refrigerated prechopped green bell pepper

Cooking spray

1/4 cup plus 2 tablespoons ketchup

1/4 cup water

1 tablespoon Worcestershire sauce

1/2 teaspoon black pepper

Pinch of salt

1 pound boneless shoulder pot roast

DireCtions

Place mushrooms and bell pepper in a 3 ½- to 4-quart electric slow cooker coated with cooking spray.

Combine ketchup and next four ingredients in a small bowl, stirring until blended.

Heat a large nonstick skillet over medium-high heat. Coat pan and roast with cooking spray. Cook 3 minutes on each 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.

basiL CHiCken Pasta ingreDients

8 ounces pasta

2 teaspoons olive oil

1/2 cup finely chopped onion

1 clove garlic, chopped

1 can diced tomatoes

1 teaspoon sugar

2 cups boneless chicken breast halves, cooked and cubed

1/4 cup chopped fresh basil

1/2 teaspoon salt

1/4 cup Parmesan cheese

DireCtions

in a large pot of salted boiling water, cook pasta for about 10 minutes. drain and set aside.

in a large skillet heat oil over medium heat. Sauté the onions and garlic. Stir in the tomatoes, sugar, chicken, basil, salt and hot pepper sauce. reduce heat to medium and cover skillet. Simmer for about 5 minutes, stirring frequently until mixture is hot and tomatoes are soft.

toss sauce with hot cooked angel hair pasta to coat. Serve with Parmesan cheese.

Page 18: A Healthier Michigan's Diabetes eCookbook

BREAKFAST 18LunCH / Dinner

Photo: Michael Litchfield

Page 19: A Healthier Michigan's Diabetes eCookbook

BREAKFAST 19

CHiLi-garLiC gLaZeD saLMon witH brown riCeingreDients

3 tablespoons chili sauce with garlic

3 tablespoons minced green onions (about three green onions)

11/2 tablespoons low-sugar orange marmalade

¾ teaspoon low-sodium soy sauce

2 4-to-6-ounce salmon fillets

Cooking spray

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!

siDe: brown riCe

1 cup brown rice 21/2 cups cold water

DireCtions

Start by bringing the water to a boil. add the rice and bring it back to a boil. give it one stir.

Cover the pot, lower the heat to a simmer and set a timer. it can take 45-55 minutes to cook brown rice until the water is completely absorbed.

LunCH / Dinner

Photo: Michael Litchfield

Page 20: A Healthier Michigan's Diabetes eCookbook

BREAKFAST 20LunCH / Dinner

Photo: Michael Litchfield

Photo: Michael Litchfield

Photo: Michael Litchfield

Page 21: A Healthier Michigan's Diabetes eCookbook

BREAKFAST 21

green CHiLe Corn CHowDeringreDients

1 tablespoon butter

1 tablespoon olive oil

1 small onion, peeled and diced

2 shallots, peeled and diced

3 cloves garlic, peeled and chopped

2 large carrots, peeled and chopped

2 stalks celery, peeled and chopped

4 large green chiles (such as Anaheim, Hatch or Poblano), roasted, peeled and diced

1 pound Yukon gold potatoes, chopped

4-5 ears fresh corn, shucked and with kernels shaved off cobs

2 bay leaves

1/2 teaspoon ground cumin

1 16-ounce box vegetable stock (or use chicken stock if you prefer)

Water to cover

1/2 cup whipping cream

Salt and pepper to taste

Fresh cilantro, chopped (optional)

DireCtions

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 the chiles in a brown paper bag or saucepan with a lid and seal, letting them steam 10-15 minutes. when finished, peel the skins and remove the stems and inner core (if you don’t want it spicy, remove all the seeds). Set aside and reserve any liquid left over from the chiles.

Next, shuck the corn, cleaning off all the silk, and shave the kernels from the cobs using a sharp paring knife, slicing down each inverted cob. Set kernels and shaved cobs aside.

Place a large soup kettle over medium-low heat and add butter and oil. when hot, add onion, shallot and bay leaves and cook, stirring occasionally with a dash each of salt and pepper, until translucent. add garlic, carrots, celery, cumin and chiles, along with any liquid left over from roasting, and cook another 5-10 minutes, stirring occasionally. add potatoes, corn kernels and cobs, stock, water to cover, and salt and pepper to taste. Cook 45 minutes or so and add salt and pepper as needed. remove cobs, stir in whipping cream and serve garnished with chopped cilantro, if desired.

LunCH / Dinner

Page 22: A Healthier Michigan's Diabetes eCookbook

BREAKFAST 22

CroCk Pot CHiCken stewingreDients

2 pounds boneless, skinless chicken breasts, cut in 1-inch pieces

2 cans fat-free chicken broth

3 cups potatoes, peeled and cubed

1 cups onion, chopped

1 cup celery, sliced

1 cup carrots, thinly sliced

1 teaspoon paprika

1/2 teaspoon pepper

1/2 teaspoon rubbed sage

1/2 teaspoon dried thyme

6 ounces tomato paste

1/4 cup cold water

3 tablespoons cornstarch

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.

LunCH / Dinner

Photo: Michael Litchfield

Page 23: A Healthier Michigan's Diabetes eCookbook

BREAKFAST 23

baja styLe FisH taCosMarinaDe ingreDients

1/2 cup vegetable oil

3 tablespoon lime juice

5 teaspoon chili powder

11/2 teaspoon cumin

11/2 teaspoon ground coriander

11/2 teaspoon minced garlic

2 pounds Halibut or other “meaty” fish, sliced into 2-inch thick strips

8 each whole wheat or spelt flour tortillas (8”)

DireCtions

Mix all of the ingredients for the marinade together. Cover the fish with marinade and refrigerate for at least 30 minutes. Meanwhile, prepare the slaw and the chipotle mayo. Set each aside until ready to assemble the tacos. Clean and preheat your grill. grill the marinated fish until cooked through. use a 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. Lightly grill the tortillas to warm them. assemble the tacos with the fish, slaw and garnish with chipotle mayo. enjoy!

sLaw ingreDients

2 cups fine shredded cabbage

2 teaspoons lime juice

2 teaspoons honey

2 tablespoon minced red onion

2 teaspoons minced jalapeno

2 teaspoons chopped cilantro

DireCtions

Combine all the ingredients. allow the mixture to sit at least 30 minutes before serving.

CHiPotLe LiMe Mayo ingreDients

4 cloves garlic, minced

1/2 cup reduced fat mayonnaise

1 tablespoon lime juice, fresh

1/2 chipotle chili in adobo sauce, minced.

DireCtions

Combine all ingredients. Season to taste.

LunCH / Dinner

Page 24: A Healthier Michigan's Diabetes eCookbook

HeaLtHier Desserts

Page 25: A Healthier Michigan's Diabetes eCookbook

25Desserts

PuMPkin Carrot swirL bars ingreDients

1 cup all-purpose flour

1 cup whole wheat flour

21/2 teaspooons pumpkin pie spice

1 teaspoon baking soda

1/2 cup granulated sugar (or 1/2 cup Splenda baking sugar or 1/3 cup Truvia baking sugar)

1/3 cup Brummel and Brown, softened (or other butter substitute variety that you know bakes well)

1/2 cup brown sugar, firmly packed (or 1/2 cup Splenda brown sugar)

2 large eggs

2 large egg whites

1 can (15 ounce) pure pumpkin puree (not pumpkin pie filling)

11/2 cups finely shredded carrots

Cream cheese topping (recipe is below)

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,

pumpkin and carrots to this sugar mixture and beat until well blended. Slowly add the flour mixture and mix thoroughly, then spread into prepared pan. drop teaspoonfuls of cream cheese topping over the batter and swirl mixture with a spoon.

Bake for about 25 minutes or until wooden toothpick inserted in the center comes out clean. Cool before serving. it can be stored in a sealed container in the refrigerator.

CreaM CHeese toPPing ingreDients

4 ounces light cream cheese (aka Neufchatel)

1 tablespoon of milk

1/4 cup of granulated sugar (or 1/4 cup Splenda baking sugar or 1/8 cup of Truvia baking sugar)

DireCtions

Blend all three ingredients above thoroughly until mixed through completely. Now it is ready to be swirled into the pumpkin carrot batter.

Page 26: A Healthier Michigan's Diabetes eCookbook

BREAKFAST 26

PuMPkin sMootHie ingreDients

1 cup of ice

1 cup of pure pumpkin

1/2 teaspoon vanilla extract

Nutmeg and cinnamon to taste

Artificial sweetener to taste (Stevia is recommended)

1/2 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.

Desserts

Photo: Michael Litchfield

Page 27: A Healthier Michigan's Diabetes eCookbook

BREAKFAST 27

ingreDients

Nonstick cooking spray

3 ounces semisweet or bittersweet chocolate

1/2 cup carrot puree

1/2 cup spinach puree (Use frozen spinach and let thaw and then put into food processor)

1/2 cup firmly packed light or dark brown sugar

1/2 cup unsweetened cocoa powder

2 tablespoons trans-fat-free soft tub margarine spread (You can also substitute for prune puree. One prune or dried plum, add a little water and add to food processor)

2 teaspoons pure vanilla extract

2 large egg whites

¾ cup oat flour or all-purpose flour

1/2 teaspoon baking 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.

brownies witH sPinaCH anD Carrots

DireCtions

Preheat oven to 350°. Coat an 8x8 baking pan with cooking spray. Melt the chocolate in a double boiler or over a very low flame. in a large bowl, combine the melted chocolate, vegetable purees, sugar, cocoa powder, margarine and vanilla, and whisk until smooth and creamy, 1 to 2 minutes.

whisk in egg whites. Stir in the flour, baking powder and salt with a wooden spoon. Pour the batter into the pan and bake 35 to 40 minutes.

Cool completely in the pan before cutting into 12 bars. do not serve warm because you will taste the spinach.

Desserts

Page 28: A Healthier Michigan's Diabetes eCookbook

BREAKFAST 28

skinny MuDDy buDDies ingreDients

2 cups Fiber One Honey Squares

4 tablespoons, I Can’t Believe It’s Not Butter

2 tablespoons Creamy All Natural Peanut Butter

1 package Fat Free Sugar Free 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.

Desserts

Photo: Michael Litchfield

Page 29: A Healthier Michigan's Diabetes eCookbook

BREAKFAST 29

HoMeMaDe iCe CreaMvanilla ingreDients

11/2 teaspoons unflavored gelatin

1 tablespoon water

3 cups low-fat milk, divided

3 large egg yolks

1 14-ounce can nonfat sweetened condensed milk

1 vanilla bean

DireCtions

Sprinkle gelatin over water in a small bowl; let stand, stirring once or twice, while you make the base for the ice cream.

Pour 1½ cups milk into a large saucepan. Cut vanilla bean in half lengthwise; scrape the seeds into the milk and add the pod. Heat the milk mixture over medium heat until steaming. whisk egg yolks and condensed milk in a medium bowl. gradually pour in the hot milk, whisking until blended. return the mixture to the pan and cook over 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 boil or the custard will curdle.

Strain the custard through a fine-mesh sieve into a clean large bowl. add the softened gelatin and whisk until melted.

whisk in the remaining 1½ cups milk. Cover and refrigerate until chilled, at least 2 hours. whisk the ice cream mixture and pour into the canister of an ice cream maker. freeze according to manufacturer’s directions. if necessary, place the ice cream in the freezer to firm up before serving.

ChocolateingreDients

11/2 teaspoons unflavored gelatin

1 tablespoon water

3 cups low-fat milk, divided

3 large egg yolks

1 14-ounce can nonfat sweetened condensed milk

1/4 cup unsweetened cocoa powder

2 ounces chopped unsweetened chocolate

DireCtions

Sprinkle gelatin over water in a small bowl; let stand, stirring once or twice, while you make the base for the ice cream.

Pour 1½ cups milk into a large saucepan. add cocoa and chocolate to the milk. Heat the milk mixture over medium heat until steaming. whisk egg yolks and condensed milk in a medium bowl. gradually pour in the hot milk, whisking until blended. return the mixture to the pan and cook over 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 boil or the custard will curdle.

Desserts

(continued next page)

Page 30: A Healthier Michigan's Diabetes eCookbook

BREAKFAST 30

Strain the custard through a fine-mesh sieve into a clean large bowl. add the softened gelatin and whisk until melted. whisk in the remaining 1½ cups milk. Cover and refrigerate until chilled, at least 2 hours.

whisk the ice cream mixture and pour into the canister of an ice cream maker. freeze according to manufacturer’s directions. if necessary, place the ice cream in the freezer to firm up before serving.

Cherry and white walnut ChunkingreDients

11/2 teaspoons unflavored gelatin

1 tablespoon water

3 cups low-fat milk, divided

3 large egg yolks

1 14-ounce can nonfat sweetened condensed milk

1/4 cup unsweetened cocoa powder

2 ounces chopped unsweetened chocolate

1/2 cup fresh or frozen chopped cherries

1/2 cup white chocolate chunks

DireCtions

Sprinkle gelatin over water in a small bowl; let stand, stirring once or twice, while you make the base for the ice cream.

Pour 1½ cups milk into a large saucepan. add cocoa and chocolate to the milk. Heat the milk mixture over medium heat until steaming. whisk egg yolks and condensed milk in a medium bowl. gradually pour in the hot milk, whisking until blended. return the mixture to the pan and cook over 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 boil or the custard will curdle.

Strain the custard through a fine-mesh sieve into a clean large bowl. add the softened gelatin and whisk until melted. whisk in the remaining 1½ cups milk. Cover and refrigerate until chilled, at least 2 hours.

whisk the ice cream mixture and pour into the canister of an ice cream maker. freeze according to manufacturer’s directions. during the last 5 minutes of freezing, add cherries and white chocolate chunks to the ice cream maker. if necessary, place the ice cream in the freezer to firm up before serving.

Desserts

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BREAKFAST 31

breakFastBerry yogurt parfait: reCiPeSCoLLeCted.CoM

Quinoa egg bake: graCe deroCHagranola banana pancakes: StaCy SLoaN

No bake cookies: graCe deroCHaHealthy green smoothie: graCe deroCHa

aPPetiZersMelon and Prosciutto salad with parmigiano-reggiano: MyreCiPeS.CoM

red and Black fruit Salad: graCe deroCHaveggie quinoa stuffed acorn squash: Poor girL eatS weLL

asian chicken lettuce wraps: jaCKi HaLaSroasted cauliflower with fresh herbs parmesan: CooKiNgLigHt.CoM

Colorful chopped salad with garbanzo beans: graCe deroCHaCaprese pasta salad: tHedaiLyMuSe.CoMClassic wedge salad: eatiNgweLL.CoM

LunCH/DinnerSouthwestern stuffed spaghetti squash: graCe deroCHa

Chili-garlic glazed salmon with brown rice: CooKiNgLigHt.CoMgreen chili corn chowder: SveN guStafSoN

Crockpot chicken stew: jodi daviSSlow-cooker beef pot roast: graCe deroCHa

Baja fish tacos: StaCy SLoaN/MiCHaeL geigerBasil chicken pasta: SeriouS eatS

DessertsPumpkin carrot swirl bars: graCe deroCHa

Pumpkin Smoothie: jodi daviSBrownies with spinach and carrots: graCe deroCHa

Skinny muddy buddies: PiNtereStCherry and white walnut chunk ice cream: eatiNgweLL.CoM

Contributors

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