How To Live With Diabetes

Ingredients:

2 packages (10 oz each) frozen cauliflower, thawed
1 medium onion, chipped
1 c cottage cheese
1 c shredded cheddar cheese
4 eggs
1/2 tsp salt or Vege-Sal
1/4 tsp pepper
Paprika

Directions:

Preheat oven to 350 degrees. Chop the cauliflower into ½ inch pieces. Combine with the onion, cottage cheese, cheddar, eggs, salt, and pepper in a large mixing bowl, and mix very well. Spray an 8 x 8-inch baking pan with nonstick cooking spray and spread the cauliflower mixture evenly on the bottom. Sprinkle paprika lightly over the top and bake for 50 to 60 minutes or until the kugel is set and lightly browned.

Makes 9 Servings.

Nutrients Per Serving:
5 grams Carbohydrates
3 g Usable Carbohydrates
10 grams Protein
2 grams Fiber

NUTRITION PROFILE: High Fiber | Low Sodium | Low Cholesterol | High
Potassium
Crunchy jicama and apple plus oranges and avocado combine in this
crisp and refreshing dairy-free slaw.
Makes 6 servings, generous 1 cup each
ACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy

1/3 cup packed chopped fresh cilantro, plus leaves for garnish
2 Tbsp chopped fresh mint, plus leaves for garnish
1-2 Tbsp minced jalapeno pepper
1 tsp sugar
3/4 tsp salt
1/2 tsp ground cumin
1/4 cup lime juice
1/3 cup extra-virgin olive oil
1 1-lbjнcama (see Note)
1 tart green apple, cored (not peeled)
2 navel oranges
2 avocados, diced

1. Place 1/3 cup cilantro, 2 tablespoons mint, jalapeno to taste, sugar,
salt, cumin and lime juice in a food processor. Process until finely
chopped, about 30 seconds, stopping once to scrape down the sides. With
the motor running, add oil through the feed tube in a slow, steady stream
until the dressing is well combined. Transfer the dressing to a large
bowl. Do not clean the processor, but change to the shredding disk.

2. Using a small, sharp knife, carefully peel jнcama, making sure to
remove both the papery brown skin and the layer of fibrous flesh just
underneath. Cut the jнcama and apple into pieces that will fit
comfortably through your processor’s feed tube. Shred the jнcama
and apple in the processor. Add to the bowl with the dressing.

3. Using a sharp knife, remove the peel and pith from the orange.
Working over the bowl with the slaw (to catch any juice), cut the
orange segments from the surrounding membranes, letting them drop
into the bowl. Squeeze any remaining juice into the slaw. (Discard
membranes and peel.) Add avocados; gently toss to combine. Serve
immediately, garnished with cilantro and mint leaves.

Makes 6 servings, generous 1 cup each
Nutrition per Serving:
288 Calories, 23g Fat, 3g Sat, 10g Mono, 0mg Cholesterol, 3g Protein,
27g Carbs, 8g Fiber, 296mg Sodium; 584mg Potassium.

Nutrition bonus: Vitamin C (120% daily value), Fiber (32% dv),
Potassium (17% dv)
1 Carbohydrate Servings

Exchanges: 2 fruit, 4 1/2 fat

TIP: Note:
Jнcama is a round root vegetable with thin brown skin and white crunchy
flesh. It has a slightly sweet and nutty flavor and can be found in the
produce section from November to May.

Ingredients:

1 1/2 lbs fillet of sole
6 medium stalks asparagus, cut diagonally into 2-inch pieces
1 tbsp low-fat mayonnaise
1 1/2 tbsp dijon mustard
juice of 1 lemon
1 tbsp chopped chives (dried or frozen fresh)
dash pepper
few dashes paprika
parsley, chopped, for garnish

Directions:

Arrange fillets in 2-quart baking dish, tucking under thin edges with thick parts to outside of dish. Arrange asparagus around outside of dish, with one or two stalks in-between fillets. Mix mayonnaise, mustard, lemon, and chives and spread over fish. Sprinkle with dashes of pepper and paprika. Microwave on high for 3 to 4 minutes, rotating and moving fillets to cook them evenly. Cover and microwave another 1 minute, until fish flakes easily with a fork. Let stand covered for another minute or two. Top fish with dusting of parsley.

Makes 4 Servings.

Dietary Exchanges: 4 Meat

Nutrients per Serving:
216 Calories
10 g Fat
1.5 g Saturated Fat
3.8 g Polyunsaturated Fat
3.2 g Monounsaturated Fat
3 g Carbohydrate
28 g Protein
1 g Dietary Fiber
87 mg Cholesterol
165 mg Sodium

Ingredients:

4 c cauliflower florets
1 tbsp canola oil
2 tbsp fat-free half-and-half
Pinch salt
Pinch freshly ground black pepper

Directions:

Steam or microwave cauliflower until soft. Puree in a food processor, adding oil spray and half-and-half to taste. Season with salt and pepper, and serve.

Makes 4 Servings.

Nutrients Per Serving:
90 Calories
7 g Total Fat
0.5 g Saturated Fat
5 g Carbohydrate
2 g Protein
0 mg Cholesterol
60 mg Sodium
3 g Fiber

Ingredients:

4 large portabella mushrooms
1 tsp olive oil
1/2 c chopped onion
1/2 c chopped red and green bell pepper
2 cloves chopped garlic
1 c 2% cottage cheese
2 tsp Worcestershire sauce
1/4 c whole wheat bread crumbs
non-stick cooking spray
1/2 tsp paprika
2 tbsp parmesan cheese

Directions:

Preheat oven to 350 degrees. Clean mushrooms and remove the stems. Heat olive oil in a non-stick skillet over medium-heat and add onion, bell pepper and garlic and sauté for 5 minutes until veggies are tender. Remove from heat and stir in cottage cheese and Worcestershire sauce and breadcrumbs. Divide mixture evenly among mushroom caps. Coat a glass baking dish with cooking spray and place filled mushroom caps in dish. Sprinkle with paprika. Bake uncovered for 20 minutes. Sprinkle with parmesan cheese before eating. This can be made ahead and eaten as a snack, or used as a meal and eat more than one with a salad or grilled chicken or steak.

Makes 4 Servings.

Nutrients Per Serving:
101 Calories
3g Fat
7g Carbohydrates
10g Protein