Diabetic exchanges: 1 carbohydrate (1 bread/starch)
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Winter Fruit Salad
8 red apples (Jonathan or Gala), cored & diced
8 green Bartlett or Anjou pears, cored & diced
4 c. fresh strawberries, stems removed, sliced
2 c. fresh orange juice
1 c. fresh lemon juice
1/4 c. orange-flavored liqueur (optional)
Sugar substitute, to taste (optional)
4 bananas, sliced
Place all of the fruit (except bananas), juices and liqueur (if using) in a large
attractive bowl. Add sugar substitute, if using. Gently mix. Cover bowl and
refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices. Serves 18.
Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g
saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)
Pomegranate & Orange Salsa
1 large navel orange
Seeds from 2 pomegranates
2 T. fresh lime juice
3/4 c. finely chopped red onion
1/3 c. minced fresh cilantro or mint
1 to 2 jalapeñ¯ £hile peppers, seeded & minced
1 garlic clove, minced
1 tsp. olive oil
Working over a large bowl and using a sharp knife, remove peel and white pith from
the orange and discard. Holding the orange over the bowl, cut between the membranes
to remove the orange sections. Chop the sections.
Add the pomegranate seeds and remaining ingredients. Stir gently to combine. Chill
until ready to serve.
To serve, transfer to a pretty bowl with a plate underneath to help protect your
table and serve. Makes about 2 cups.
Per 2 tablespoon (30 ml) serving: 26 calories (12% calories from fat), 1 g protein, trace total fat (0 saturated fat), 6 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 1 mg sodium
Exchanges: 1/2 carbohydrate (1/2 fruit)
Pumpkin Pie
1 (16-oz) can solid-packed pumpkin
1/3 c. spoonable brown sugar substitute
2-1/2 T. granulated sugar
1/2 c. liquid egg substitute
1 tsp. ground cinnamon
1/2 tsp. ground ginger
1/4 tsp. ground nutmeg
12 oz evaporated skim milk
1 (9-inch) unbaked pastry shell, prechilled
Baked pastry leaves, if desired
Preheat oven to 425?. In a large bowl, whisk together pumpkin puree, brown sugar
substitute, granulated sugar, egg substitute, cinnamon, ginger, and nutmeg. Gradually
add evaporated skim milk, whisking thoroughly.
Pour pumpkin mixture into pie shell. Bake for 15 minutes. Reduce oven heat to 350? and
continue to bake for another 40 to 50 minutes, until a knife inserted in the center comes
out clean.
Let cool before serving. Garnish with baked pastry leaves, if desired.
Per serving: 145 calories (32% calories from fat), 6 g protein, 5 g total fat (0.5 g saturated fat), 20 g carbohydrate, 2 g dietary fiber, 1 mg cholesterol, 85 mg sodium
Exchanges: 1 carbohydrate (1 bread/starch), 1 fat
Almond Sugar Cookies
5 T. margarine
1-1/2 T. sugar
1 T. egg white
1/4 tsp. almond extract
1 c. unbleached all-purpose flour
1/8 tsp. baking soda
Pinch cream of tartar
32 almond slices
Preheat oven to 350?. In a medium bowl, cream margarine and sugar, beating until light
and fluffy. Stir in egg white and almond extract.
Gradually stir in flour, baking soda, and cream of tartar; mix well. Form into 1/2-inch
balls. Place on a nonstick cookie sheet at least 2 inches apart. Dip a flat-bottomed
glass into flour and press down on each ball to flatten cookie. Top each cookie with
an almond slice.
Bake for 8 to 10 minutes, until lightly browned. Cool on pan for 3 minutes, then transfer
to wire racks to cool. Makes about 32 cookies.
Per 2-cookie serving: 90 calories (40% calories from fat), 2 g protein, 4 g total fat, 10 g carbohydrate, trace dietary fiber, 0 cholesterol, 49 mg sodium
Diabetic exchanges: 1 carbohydrate (bread/starch), 1 fat
Low-Sugar-Chocolate Chocolate Chip Cookies
1/2 c. (1 stick) butter or margarine, softened
1/4 c. sugar
Granulated sugar substitute to equal 1/2 cup sugar
1 large egg
1 tsp. vanilla extract
1 c. all-purpose flour
3 T. Hershey's Cocoa or Hershey's European style Cocoa
1/2 tsp. baking soda
1/8 tsp, salt
2 T. skim milk
1/3 c. Hershey's mini chips Semi-Sweet Chocolate
Heat oven to 375?. In medium bowl, beat butter, sugar and sugar substitute until well blended. Add egg and vanilla; beat well. Stir together flour, cocoa, baking soda and salt; add alternately with milk to butter mixture, beating until well blended. Stir in small chocolate chips. Drop by teaspoonfuls onto ungreased cookie sheet. Bake 7 to 9 minutes or just until set. Remove from cookie sheet to wire rack. Cool completely. (Recipe courtesy of Hershey's ~ 3 dozen).
Per 1 cookie: 50 calories, 1 g protein, 3 g fat, 5 g carbohydrate, 5 mg cholesterol, 50 mg sodium
Exchanges: 1 vegetable, 1/2 fat
Diabetic Diet Cake For Christmas
NOTE: If you choose NOT to icing the cake, you CAN use low carb powered sugar
instead or see recipe below for a low carb cream cheese recipe...Enjoy!!
7/8 c. all-purpose flour
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1/2 tsp. ground cinnamon
1/4 tsp. ground allspice
1/4 tsp. ground mace
2 large egg whites
1/4 c. eggbeaters
3/8 c. SPLENDA? No Calorie Sweetener, Granulated
3 T. reduced fat margarine
1/2 c. honey
1 tsp. vanilla extract
3 T. unsweetened applesauce
3 T. canola oil
2-1/4 c. finely shredded carrot
1/3 c. walnuts
Butter flavored cooking spray
Preheat oven to 350?. In medium bowl whisk together flour, baking soda, salt, cinnamon,mace and allspice. Set aside.
In small bowl whisk together egg whites and eggbeaters. Set aside.
In large bowl beat SPLENDA? Granulated Sweetener, margarine, honey, vanilla, applesauce, and canola oil. Mix in egg mixture, stir until well mixed. Stir in flour mixture, then carrots and walnuts.
Pour into greased 8-cup loaf pan and bake for 40-45 minutes, or until toothpick inserted comes out clean. Allow to cool, ice if desired.
Serving Size: 1 slice (1/10 of cake)
Calories: 200
Calories from Fat: 80
Total Fat: 9g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 270mg
Total Carbs: 27g
Dietary Fiber: 1g
If you desire here is a low carb version of cream cheese frosting:
1 (8 oz) pkg. reduced fat cream cheese
1/4 c. butter, softened
1/2 tsp. vanilla
1/2 c. SPLENDA? No Calorie Sweetener, Granulated
1/2 c. powdered sugar
To make the frosting: Place frosting ingredients in a mixing bowl. Mix on medium speed until well blended. Ice cake when cake is completely cool.
Diabetic Chocolate Popcorn
4 quarts hot air-popped corn
Refrigerated butter-flavored cooking spray
12 T. purchased powdered sugar-free cocoa mix (sweetened with sugar substitute)
4 tsp. ground cinnamon
Working in 4 batches, place 1 quart of the hot popped corn in a large clean paper grocery
bag and lightly spray with cooking spray. Close the bag and shake to distribute the spray
onto the popped corn.
In a small bowl, mix 3 tablespoons of the cocoa mix with 1 teaspoon ground cinnamon.
Sprinkle over the popped corn. Close the bag and shake well to coat the popped corn
with the mix.
Pour the coated popcorn into a large bowl. Repeat the process with the remaining three
batches of popped corn. Serve.
Per 2-cup serving: 91 calories (7% calories from fat), 4 g protein, 1 g total fat (0.1 g saturated fat), 18 g carbohydrate, 3 g dietary fiber, 1 mg cholesterol, 76 md sodium
Exchanges: 1 carbohydrate (1 bread/starch)
Also offer a bowl of fat-free tiny pretzel twists. 12 pretzels = 1 carbohydrate (1 bread/starch) exchange
Cranberry Mist
4 cups low-calorie cranberry juice
8 cranberry clove tea bags
Ice
about 4 cups chilled club soda
Mint sprigs for garnish
In a large saucepan, bring cranberry juice to a boil over medium heat. Add the tea bags,
remove from heat, and let steep for 10 minutes. Cool to room temperature.
When ready to serve, fill 8 tall glasses with ice cubes. Pour about 1/2 cup of the
cranberry juice mixture into each glass. Fill the glasses with club soda and garnish each
with a sprig of mint. Makes 8 servings.
Per serving: 23 calories (0% calories from fat), 0 protein, 0 fat (0 saturated fat), 6 g carbohydrates, 0 dietary fiber, 0 cholesterol, 28 mg potassium, 28 mg sodium
Diabetic exchanges: 1/2 carbohydrate (fruit)
Diabetic Instant Cocoa Mix
2 c. nonfat dry milk powder
1/2 c. lower-fat powdered nondairy creamer
1/2 c. unsweetened cocoa powder
10 packets Equal? or 1 tablespoon Equal?Measure
1 tsp. ground cinnamon (optional)
Mix together all ingredients. Transfer to a self-sealing plastic bag.
When ready to use, place 1/3 cup of the mix in a heat-proof mug. Add 3/4 cup boiling water
and stir. (Makes 2-2/3 cups, enough for eight 3/4-cup servings)
Per serving: 104 calories, 8 g protein, 7 g carbohydrate, 2 g fat
Diabetic exchanges: 1 carbohydrate (nonfat milk)
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