Diabetes Friendly Recipes

Raw-food-diabetes-01Living with diabetes is already difficult enough without having to worry about your diet restrictions. You can enjoy healthy meals, even if time is tight in your schedule. Here are some quick, diabetes conscious recipes to keep you going through the day.

  1. Start your morning off with this delicious fruit and almond smoothie. You will need one cup of almond milk, one cup of frozen strawberries and peaches, and 2 ounces of flavored Greek yogurt of your choice. Combine all of the ingredients in a blender, blend until smooth and thick, pour and enjoy! See the full recipe here: http://www.diabetes.org/mfa-recipes/recipes/2012-04-fruit-and-almond-smoothie.html
  2. This healthy chicken and vegetable casserole is cooked in one pan and makes an easy mid-day meal. You will need chicken breasts, broccoli, spinach, wild brown rice, and cheese of your choice. See the full recipe here: http://www.diabeticlivingonline.com/recipe/chicken/chicken-and-wild-rice-casserole
  3. End your day with this orange soy salmon recipe. This heart-healthy meal can be prepared, popped in the microwave, and served in less than 15 minutes. Salmon fillets are cooked over spinach and served alongside a veggie mix, all drizzled with a tangy topping of orange juice, soy sauce, fresh ginger, hoisin sauce, and sesame oil. See the full recipe here: http://www.culinaryarts.com/Recipes/recipefiles/orange_soy_glazed_salmon.htm

 

Cooking a diabetes-friendly meal doesn’t have to be a time-consuming endeavor that traps you in the kitchen. Whether you have type 1 or type 2 diabetes, are prediabetic, or cook for someone who has diabetes, you can still enjoy a healthy and delicious dish!

To schedule an appointment with a physician or nutrition expert, please call Flushing Hospital Medical Center’s Ambulatory Care Center at 718-670-5486.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Healthy Turkey Chili Recipe

chili Incredible, perfectly spiced healthy chili made with lean ground turkey, kidney beans and corn. This version is simply the best if you are looking for a healthy and quick option. Here is what you will need to enjoy this recipe:

2 teaspoons olive oil

1 yellow onion, chopped

3 garlic cloves, minced

1 medium red bell pepper, chopped

1 pound extra lean ground turkey or chicken (99%)

4 tablespoons chili powder

2 teaspoons ground cumin

1 teaspoon dried oregano

1/4 teaspoon cayenne pepper

1/2 teaspoon salt, plus more to taste

1 (28-ounce) can diced tomatoes

1 1/4 cups chicken broth

2 (15 oz) cans dark red kidney beans, rinsed and drained

1 (15 oz) can sweet corn, rinsed and drained

 

For topping: cheese, avocado, tortilla chips, cilantro, sour cream

Instructions: Place oil in a large pot and place over medium high heat. Add in onion, garlic and red pepper and sauté for 5-7 minutes, stirring frequently. Next add in ground turkey and break up the meat; cooking until no longer pink. Next add in chili powder, cumin, oregano, cayenne pepper and salt; stir for about 20 seconds.

Next add in tomatoes, chicken broth, kidney beans and corn. Bring to a boil, then reduce heat and simmer for 30-45 minutes or until chili thickens and flavors come together. Taste and adjust seasonings and salt as necessary. Garnish with anything you’d like.

Happy eating!

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Warm up with healthy Thai Pumpkin Soup!

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Pumpkin is a delicious and healthy fall vegetable. Warm up with this Thai Pumpkin Soup recipe courtesy of Sur La Table.

Serves: Makes 8 cups

Ingredients:

  • 2 tablespoons (30 ml) olive oil
  • 3 cups (720 ml) chicken or vegetable broth
  • 1 cup (160 g) chopped onion
  • ¾ cup (180 ml) coconut cream
  • 1 tablespoon tomato paste
  • ¾ cup (180 ml) coconut milk
  • 2½ cups (610 g) canned pumpkin
  • 1 tablespoon chopped green chilies
  • 2 tablespoons (30 g) chopped fresh ginger
  • 1 tablespoon lemon juice
  • 1 garlic clove, peeled, chopped
  • Salt and pepper

Procedures:

For an appetizing presentation, and an authentic dash of extra flavor, garnish this soup with chopped cilantro, chopped peanuts and sour cream.

Sauté onion in olive oil until soft. Add tomato paste, pumpkin, ginger, garlic, broth, coconut cream and coconut milk. Combine until thoroughly heated through.

Place mixture into the Vitamix container. Add chilies and lemon juice and secure lid.

Select purée program.

Switch machine to start and allow machine to complete programmed cycle.

Season to taste with salt and pepper.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Healthy Whole Wheat Pumpkin Beer Bread

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October conjures up images of falling leaves, Halloween and fall cuisine. Try this healthy, light whole wheat pumpkin beer bread courtesy of SheKnows.

Yields: 8 slices

Ingredients:

  • 1 cup whole wheat flour
  • 2 cups all-purpose flour
  • 3 teaspoons baking powder
  • 1/2 teaspoon sea salt
  • 2-3 teaspoons pumpkin pie spice
  • 2 tablespoons brown sugar
  • 2 tablespoons white sugar
  • 12 ounces beer (I used Sam Adams Oktoberfest)
  • 1 cup canned pumpkin
  • 2 tablespoons melted margarine (*optional)
  • Cooking spray

Directions:

  1. Preheat oven to 375 degrees F. Grease a loaf pan with cooking spray.
  2. Combine flours, baking powder, salt, pumpkin pie spice and sugars. Gradually add the beer and canned pumpkin. Mix until fully combined. Add additional pumpkin pie spice for flavor.
  3. Pour mixture into the loaf pan and then pour melted margarine over it.
  4. Bake for 50-60 minutes until loaf is fully cooked (a toothpick comes out clean when inserted).

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Heart Healthy Pumpkin Spice Smoothie Recipe

Ingredients

Directions

  1. Into a blender, add pumpkin, yogurt, milk, oats, honey, pumpkin pie spice, and ice cubes.
  2. Blend until smooth and frothy, about 1 minute. Pour into a glass and serve.

Additional Tips

Cooking Tip: Keeping the can of pumpkin in the fridge before using isn’t necessary, but helps make a colder smoothie.

Keep it Healthy: Make sure to buy 100% pure pumpkin and not pumpkin pie filling or mix, which looks similar but can have added sugar.

Tip: Plain nonfat Greek yogurt, which has more of a tangy taste as well as more protein, can be substituted for the light plain yogurt.

Nutritional Info

Nutritional Analysis
Per serving
Calories Per Serving
199
Total Fat
1.5 g
Saturated Fat
0.3 g
Trans Fat
0.0 g
Polyunsaturated Fat
0.2 g
Monounsaturated Fat
0.3 g
Cholesterol
3.3 mg
Sodium
106 mg
Carbohydrates
38 g
Fiber
6 g
Sugars
26 g
Protein
11 g

Dietary Exchanges
1 fat-free milk, 1 vegetable, 1 other carbohydrate

Price Per Serving
$1.63

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Soy and Amaranth Salad Dressing for Whole Grains Month

In honor of Whole Grains Month try this delicious and easy salad dressing made with amaranth. Amaranth is technically a seed, but is considered a grain in the sense that oats and wheat are because its nutrient profile is similar to that of cereals.  Amaranth is high in protein. In some studies it has been shown to lower cholesterol, and may have cardiovascular benefits.

This dressing is great on baby greens. You can store it in the fridge for up to two weeks which will increase the garlic flavor. Adjust the garlic and soy sauce to taste.

Ingredients

1 cup olive oil or canola oil

1 cup amaranth

2 garlic cloves, crushed and sliced

3 tbsp soy sauce or tamari

Toast amaranth in a small frying pan on top of the stove. Don’t leave it unattended and continue to agitate the pan while it toasts. When you hear it “pop” and see it start to brown remove it from heat.

Blend the oil, garlic and soy sauce in a bowl or container. Add the toasted amaranth and let marinate for an hour. Shake or stir before pouring over salad.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Recipe: Easy Homemade Chocolate Ice Cream

Its summer time and who doesn’t enjoy ice cream, especially at this time of year. Here’s a great recipe that doesn’t even require an ice cream maker courtesy of Real Simple magazine.
ice cream
Hands-On Time
15 minutes
Total Time
2 hours and 15 minutes
Ingredients
1 3.5-ounce chocolate bar
1 can sweetened condensed milk
2 cups heavy cream
Directions
1. Break the chocolate bar into chunks and place in a microwave-safe glass bowl. Microwave the chocolate, stopping and stirring every 30 seconds, until melted and smooth. Stir condensed milk into the chocolate. Set aside.
2. Place the heavy cream in a large bowl and use an electric hand mixer to whip it until stiff peaks form. Fold the whipped cream into the chocolate mixture until completely incorporated. Scrape mixture into an airtight container and cover. Freeze for at least 2 hours before serving.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Try a Grilled Romaine Salad This 4th of July Weekend!

The 4th of July usually means dining al fresco and chowing down on grilled burgers, hot dogs and sausages. Why not lighten it up and add a grilled salad to your weekend meal? Remember to keep the cheese to a minimum to reduce your fat intake.
Recipe courtesy of the Food Network.

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Ingredients

  • Dressing:
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon sherry vinegar
  • 1 teaspoon capers
  • 1 teaspoon kosher salt
  • 6 cloves garlic, peeled
  • 1 tablespoon Worcestershire sauce
  • 1/2 teaspoon hot sauce, such as Tabasco
  • 6 anchovy fillets and 1/2 teaspoon of their oil
  • 1/2 to 3/4 cup olive oil
  • Romaine:
  • 3 romaine hearts, halved lengthwise, washed and dried
  • Olive oil, for tossing
  • Kosher salt
  • 1 lemon, juiced
  • 20 fresh basil leaves, washed and dried
  • 1 cup crumbled blue cheese, for garnish
Directions

Preheat the grill to medium.

For the dressing: In a blender, combine the lemon juice, vinegar, capers, salt and garlic. Blend until smooth. Add the Worcestershire, hot sauce, anchovies and 1/2 cup of the olive oil and blend until smooth. Taste for seasoning. Add the remaining olive oil if needed. Set aside.

In a large bowl, toss 4 of the romaine halves in a little olive oil and season them with salt. Put them in a single layer on the grill and cook for 3 minutes. Turn and cook on the other side for 3 additional minutes; the romaine should feel slightly warm and tender. Transfer the halves to a large platter. Spoon a little dressing on each.

On a flat surface, finely chop the rest of the romaine and add it to a medium bowl. Add the remaining vinaigrette, a touch of lemon juice and the basil leaves. Toss to coat the romaine.

Top the grilled romaine with some of the chopped, dressed romaine. Garnish with crumbled blue cheese and serve immediately.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Try a Summer Mocktail! Strawberry-Kiwi Sangria

Nothing says summer more than fancy, fruity drinks, and nothing is more festive than a Strawberry-Kiwi Sangria mocktail! Recipe courtesy of Epicurious.

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STRAWBERRY-KIWI SANGRIA WITH ROSÉ GERANIUM

YIELD: Serves 12

INGREDIENTS

  • 8 cups water
  • 8 wild-berry tea bags
  • 2 cups sugar
  • 4 1-pint baskets strawberries, hulled
  • 2 25.4-ounce (750-ml) bottles chilled sparkling apple cider
  • 6 kiwis, peeled, cut into 1/2-inch cubes
  • 16 fresh rose geranium leaves, crushed slightly, or 3/4 teaspoon rose water*
  • 4 cups ice cubes

PREPARATION

Bring 4 cups water to boil in large saucepan. Add tea bags; cover and let steep 10 minutes. Discard tea bags. Add sugar to hot tea; stir until dissolved. Stir in remaining 4 cups water. Chill tea until cold, about 3 hours. (Can be made 1 day ahead. Cover; keep chilled.)

Puree 2 baskets strawberries in processor. Slice remaining 2 baskets strawberries. Place pureed and sliced berries in large pitcher (or divide between 2 pitchers). Add tea and all remaining ingredients. Stir and serve.

*Rose water is available at Middle Eastern markets and specialty foods stores.

market tip:Unless you already grow them, you’ll most likely have to visit a nursery to find rose geraniums. They make great potted plants and, of course, smell wonderful, too. The aromatic, rose-scented leaves are used to infuse their flavor in sorbets, ices, and beverages.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Oatmeal Chocolate Chip Lactation Cookies

Are you a breastfeeding mom who needs a little help boosting your milk supply? Try this healthy, easy and delicious lactation cookie recipe. The addition of Brewer’s Yeast, which contains B vitamins, may help increase milk production. 
Recipe courtesy of Food.com.
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Ingredients
1 cup butter
1 cup sugar
1 cup firmly packed brown sugar
4 tablespoons water
2 tablespoons flaxseed meal or ground flaxseeds
2 eggs
1 teaspoon vanilla
2 cups flour
1 teaspoon baking soda
1 teaspoon salt
3 cups oats
1 cup chocolate chips
2-4 tablespoons Brewer’s Yeast
Directions:  
  1. Preheat oven to 350°.
  2. Mix the flaxseed meal and water and let sit for 3-5 minutes.
  3. Beat butter, sugar, and brown sugar well.
  4. Add eggs and mix well.
  5. Add flaxseed mix and vanilla, beat well.
  6. Sift together flour, brewers yeast, baking soda, and salt.
  7. Add dry ingredients to butter mix.
  8. Stir in oats and chips.
  9. Scoop onto baking sheet.
  10. Bake for 12 minutes.
  11. Let set for a couple minutes then remove from tray.

Makes 4 1/2 dozen cookies

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.