I was just wondering if there are any good Healthy recipes for diabetics....All the recipes sound soooo good here, but unfortunately I am not suppose to eat most of them....I'll admit though that sometime I do cheat....lol...But most of the time I pretty much stick to a stricked diet.....It is also nice to meet you all...
Hope you all have a great weekend...
Thank you for coming here with your question. For a start we have some good info here in 2 folders Newly Diagnosed Type II Diabetic & All about Sugar! Warning both are filled with discussion with many veiws!
For sweet recipes look in Sugar Free Yummies where there will be a few that will work.
I have to say I am not certain what you require recipe wise. Perhaps you can tell us what you need. And it would be good if some of the diabetics in this group shared some of their recipes.
I would love to see a folder filled with recipes for you!
Before I post any recipes, I wanted to say a few words about cooking for diabetics. Since diabetics have to watch so many factors in their diets (cholestrol, salt-intake, fat, etc.), the key to cooking healthy is 1) use as many natural products as possible (fresh fruits and veggies, brown rice, wheat pasta, etc.), 2) use herbs instead of salt for flavor, and 3) use healthy oils like extra virgin olive oil and flaxseed oil. Cutting back on animal fats like butter, Crisco, and lard will greatly reduce your cholestrol intake. And now, on with the recipes!
This recipe is versatile and I will give all options during the procedure:
3 egg whites plus 1 egg yolk (or egg beaters, enough to make a decent size omelette)
1 tbsp. 1% milk (or low fat soy milk)
Mrs. Dash spicy herb blend
2 tbsp. diced onions (adjust amount to your taste)
2 tbsp. green chilis (adjust amount to your taste)
2 tbsp. sliced black olives (adjust amount to your taste)
1/4 cup of salsa (chose for your flavor preference: mild, medium or hot)
1/4 cup of low fat pepper jack cheese (or pepperjack rice cheese - made with brown rice)
2 tbsp. low fat sour cream (or Sour Supreme - made from tofu)
In a medium size bowl, beat the egg whites, the yolk, the milk and the Mrs. Dash until well blended. Spray a non-stick pan with cooking spray. Over medium heat, pour in the egg mixture and cook the omelette until it is puffy and almost all of the egg mixture is cooked through. Add the cheese and flip the omelette over to form a half-moon. Remove from the pan and place on a plate. Top the omelette with the onions, chilis, salsa, and sour cream.
This can be served with a slice of whole grain toast or a half of a bagel. For extra garnish, try slices of tomatoes or 1/4 an avocado sliced into thin slivers. Add a 1/2 cup of fresh mixed fruit on the side for a complete breakfast.
The omelette serves 2 people.
Variation: use crumbled or cubed extra firm tofu instead of the eggs and milk, and add all the ingredients - Mrs. Dash, onions, chilis, black olives, cheese and salsa - (except the sour cream) into the pan for a Southwestern Tofu scramble. Heat thoroughly over medium heat. Remove and top with Sour Cream or Sour Supreme.
1 small bunch or bag of baby spinach leaves
1/4 cup of sliced black olives
1/4 cup of diced tomatoes
1/4 cup of diced red onions
1/2 cup of crumbled low fat feta cheese
Low Fat Cucumber Dressing (recipe to follow)
In a large salad bowl, combine the baby spinach, the olives, tomatoes, red onions and feta cheese. Toss to mix. Serve on salad plates and drizzle with the Low Fat Cucumber Dressing.
Serves up to 4 people
Low Fat Cucumber Dressing
In a blender, combine 1 large or 2 small cucumbers (seeded and cubed), 1/2 cup of low fat or fat-free plain yogurt and a dash of black pepper. Blend until smooth. Chill for 30 minutes before serving.
unfortunately I need to run to work for a few hours...but I promise to post more recipes when I return!
Love and Blessings,
for coming to the rescue and for these recipes and gives me an idea of what is required for a diabetics diet. Actually your recipes are good for any of us. I particularly like your Cucumber/yogurt salad dressing.
And that omlette would be good in the Omlettes... folder as it may get missed here by all the rest of the poeple looking for a yummy omlette.
I am a type 2 diabetic: I developed this recipe a few years ago. It works really well for taste as well as low calorie"
8" flour tortilla's 98% fat free
2 cans white meat chicken 98% fat free Or/ take 4 skinless boneless chicken breasts and boil until done. pour off any fat and cool the meat then shred.
In a large bowl, chop/dice 1 medium onion, add
2 cans of diced green chilis
2 cartons fat free sour cream, stir well
put some of the sour cream mixture in the bottom of a 9 x 13 " pyrex baking pan. The metal ones work, but you can't see how the cheese is bubbling
Take one of the tortillas crumble chicken down the middle
spoon 2 tbsp of the mixture on top of the chicken
sprinkle shredded low fat chedder cheese on top of the mixture (You can use the 4 cheese combination shredded cheeses mexican flavor but you get more calories)
Sprinkle shredded low fat jack cheese on the chedder. (If you use the mexican combination you don't need the extra cheese, but do put suffiecient cheese in the tortilla)
Roll up the tortilla and place on the mixture in the baking pan.
Continue rolling tortillas until the pan is full, you can pull them back and make more room, but not too tight or the enchilada is dry.
Take the balance of the mixture and cover the top of the tortillas. Again, any spot not covered tends to get dry.
Sprinkle with cheese . You can add sliced black olives or sliced jalipinos (if you like your enchiladas hotter. )
I cover the top with aluminum foil, and if the pan is shallow, I use the release foil so the cheese doesn't stick to the foil.
Put in oven at 350 degrees for 45 minutes or until the cheese starts bubbling out of the ends of the enchilidas.
Take out of oven and serve with tortilla chips, chunky salsa, guacamole ( mash some avacados, add a carton of fat free sour cream and sprinkle in a few drops of tabasco), cherry peppers, jalapeno peppers, mexican rice (use bulgar wheat instead of rice), sliced cucumbers and sliced tomatoes, with a vinegrette and sprinkled with dill (alternating slices of the cucks and tomatoes, the vinegrette drizzled over the top and dill sprinkled to look pretty tastes yummy).
If you love pizza, but your blood sugar keeps climbing. Use whole wheat pita bread.
Take a whole pita and put your favorite toppings on it, and place it in the oven at 350 degrees for about 10 minutes. It's GREAT!!
P.S. Make sure you put a pan under it. I hate drips in the oven, not to mention the nasty smell of burned food.
The Lethal Science of Splenda, a Poisonous Chlorocarbon
More on splenda (sucralose)
A possible problem with caecal enlargement and renal mineralization has been seen in post approval animal research.
Sucralose Breaks Down
Despite the manufacturer's mis-statements, sucralose does break down into small amounts of 1,6-dichlorofructose, a chemical that has not been adequately tested in humans.
Independent, Long-Term Human Research
None. Manufacturer's "100's of studies" (some of which show hazards) were clearly inadequate and do not demonstrate safety in long-term use.
The manufacturer claims that the chlorine added to sucralose is similar to the chlorine atom in the salt (NaCl) molecule. That is not the case. Sucralose may be more like ingesting tiny amounts of chlorinated pesticides, but we will never know without long-term, independent human research.
While it is unlikely that sucralose is as toxic as the poisoning people are experiencing from Monsanto's aspartame, it is clear from the hazards seen in pre-approval research and from its chemical structure that years or decades of use may contribute to serious chronic immunological or neurological disorders.
THAI SHRIMP SKEWERS
Yield: 10 servings (appetizer)
Source: "The Complete Idiot's Guide to Terrific Diabetic Meals" Info: http://diabeticgourmet.com/book_archive/details/76.shtml
- 20 medium shrimp, cooked and peeled
- 2 garlic cloves, finely chopped
- 1 tablespoons grated fresh gingerroot
- 1/2 teaspoon crushed red pepper flakes
- 1 teaspoon granulated sugar
- 1 tablespoon fish sauce
- Juice of 1 lime
- 20 (3-inch) wooden skewers
or long toothpicks, soaked in warm water for 1 hour
Pat shrimp dry with paper towels. Combine shrimp, garlic, ginger, red pepper, sugar, fish sauce, and lime juice in a glass or ceramic bowl. Cover and refrigerate for 1 hour. Skewer 2 shrimp onto each skewer. Serve chilled.
Note: You can marinate shrimp up to 6 hours in advance; skewer shrimp up to 3 hours in advance. Store in an airtight container in the refrigerator.
Nutritional Information Per Serving (2 skewers):
Glycemic Index (not significant), Glycemic Load (not significant),
Calories: 15, Protein: 1 g, Carbohydrate: 1 g, Dietary Fiber: 0 g,
Fat: Less than 1 g, Cholesterol: 18 mg, Sodium: 5 mg
Diabetic Exchanges: 1/2 Very Lean Meat
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GRILLED CHICKEN WITH HERBS
Yield: 6 servings
Source: "200 Healthy Recipes in 30 Minutes or Less!" Info: http://diabeticgourmet.com/book_archive/details/74.shtml
- 2 tablespoons minced fresh Italian parsley
- 2 teaspoons minced fresh rosemary
- 2 teaspoons minced fresh thyme
- 1 sage leaf
- 3 garlic cloves, minced
- 1/4 cup olive oil
- 1/2 cup balsamic vinegar
- Fresh ground pepper and salt to taste
- 1-1/2 pound boneless, skinless chicken breasts, halved
In a blender, combine all ingredients except the chicken.
Pour the marinade over the chicken breasts and marinate in the refrigerator at least 2 hours or up to 48 hours.
Grill or broil the chicken for about 6 minutes per
side until no trace of pink remains.
Nutritional Information Per Serving (3-4 ounces):
Calories: 197, Fat: 10 g, Cholesterol: 69 mg, Sodium: 78 mg, Carbohydrate: 1 g, Dietary Fiber: 0 g, Sugars: 1 g, Protein: 25 g Diabetic Exchanges: 4 Very Lean Meat, 1 Fat
RECIPE FROM THE ARCHIVE: Find "Seared Cajun Chicken" at http://diabeticgourmet.com/recipes/html/448.shtml
GOLDEN BUTTERNUT SQUASH SOUP
Yield: 6 servings
Source: "200 Healthy Recipes in 30 Minutes or Less!" Info: http://diabeticgourmet.com/book_archive/details/74.shtml
- 1 teaspoon canola oil
- 1 small onion, minced
- 1 carrot, peeled and diced
- 2 (10 ounce) packages butternut squash, thawed
- 1 cup low-fat, low-sodium chicken broth
- 1-1/2 cups evaporated skim milk
- 1 teaspoon nutmeg
- Fresh ground pepper to taste
In a stockpot over medium-high heat, heat the oil. Add the onion and saute for 3 minutes. Add the carrot and saute for 3 more minutes. Add the butternut squash and broth and bring to a boil.
Add the milk and simmer on low heat for 20 minutes.
Add the nutmeg. In batches, puree the soup in a blender until smooth. Add pepper to taste. Serve immediately.
Nutritional Information Per Serving (1 cup):
Calories: 110, Fat: 1 g, Cholesterol: 2 mg, Sodium: 107 mg, Carbohydrate: 20 g, Dietary Fiber: 3 g, Sugars: 9 g, Protein: 7 g Diabetic Exchanges: 1 Starch, 1 Vegetable
RECIPE FROM THE ARCHIVE: Find "Corn and Tomato Polenta" at http://diabeticgourmet.com/recipes/html/183.shtml
Sweet Potato - Raisin Cookies
Yield: 24 cookies
Serving Size: 2 cookies
- 1 cup raisins
- 1/4 cup butter or margarine
- 1 cup sweet potatoes, cooked and mashed
- 1 egg
- 1 teaspoon vanilla
- 2 cups whole-wheat flour
- 1/4 teaspoon allspice
- 1/2 teaspoon salt
- 1/2 teaspoon nutmeg
- 1/2 teaspoon baking soda
- 1 teaspoon baking powder
- 1 teaspoon cinnamon
- 1/4 cup walnuts, chopped
- 1/2 cup unprocessed bran flakes
- Preheat oven to 350 degrees. Soak raisins in hot water to cover for 5 minutes, then drain.
- Cream margarine, then add sweet potatoes, egg, and vanilla; beat until creamy.
- Mix flour, allspice, salt, nutmeg, baking soda, baking powder, and cinnamon. Add to creamed mixture and mix well.
- Add raisins, nuts, and bran. Drop onto cookie sheet that has been sprayed with nonstick cooking spray. Bake for 12 minutes or until done.
Protein: 5 g Sodium: 256 mg Cholesterol: 28 mg Fat: 6 g Carbohydrates: 31 g Exchanges: 2 Carbohydrate, 1 Fat
Source: Magic Menus for People with Diabetes
Author: American Diabetes Association
Yield: 4 servings
Source: "Mr. Food's Every Day's a Holiday Diabetic Cookbook" Info:
- Nonstick cooking spray
- 1 large egg, beaten
- 1 tablespoon water
- 2 tablespoons lemon juice, divided
- 1/2 cup Italian-flavored bread crumbs
- 1-1/2 pounds sea scallops
Preheat the oven to 450 degrees F. Coat a large
rimmed baking sheet with nonstick cooking spray.
In a shallow dish, combine the egg, water, and 1 tablespoon lemon juice; mix well. Place the bread crumbs in another shallow dish.
Dip each scallop in the egg mixture, then
in the bread crumbs, coating completely.
Place the scallops on the baking sheet; lightly coat the tops with nonstick cooking spray and drizzle with the remaining 1 tablespoon lemon juice. Bake for 15 to 20 minutes, or until golden, turning once during cooking.
Nutritional Information Per Serving (4 servings):
Calories: 172, Fat: 3 g, Cholesterol: 98 mg, Sodium: 461 mg, Carbohydrate: 11 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 23 g Diabetic Exchanges: 1/2 Starch, 4 Very Lean Meat
RECIPE FROM THE ARCHIVE: Find "Hearty Mushroom Soup" at http://diabeticgourmet.com/recipes/html/83.shtml
Makes: 6 Servings (about 2/3 cup each)
Source: "The Best Diabetes Cookbook"
- Vegetable cooking spray
- 1 large tomato, chopped
- 1/2 cup chopped onion
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano leaves
- 1/4 teaspoon ground cumin
- 1 cup converted rice
- 1 can (14-1/2 ounces) reduced-sodium fat-free
- 1/3 cup water
- 1 carrot, cooked, diced
- 1/2 cup frozen, thawed peas
- Salt and pepper, to taste
Spray large saucepan with cooking spray; heat over
until hot. Saute tomato, onion, garlic, and herbs
is tender, 3 to 5 minutes. Add rice; cook over medium
rice is lightly browned, 2 to 3 minutes, stirring
Add broth and water to saucepan; heat to boiling.
and simmer, covered, until rice is tender, about 25
adding carrot and peas during last 5 minutes. Season
with salt and pepper.
Nutritional Information Per Serving: (2/3 cup)
Calories: 146, Fat: 0.4 g, Cholesterol: 0 mg,
Sodium: 41 mg, Protein: 4.7 g, Carbohydrate: 30.7 g
Diabetic Exchanges: 2 Bread/Starch
Makes: 6 Servings
Source: "The Best Diabetes Cookbook"
- 6 large poblano chilies
- 2-3 quarts water
- Vegetable cooking spray
- 1/2 small jalapeno chili, seeds and veins
- 4 cloves garlic, minced
- 1 teaspoon dried oregano leaves
- 2 packages (8-oz each) fat-free cream cheese, room
- 1/2 cup (2 oz) Mexican white cheese (queso blanco)
or farmer's cheese, crumbled
- 1-1/2 cups cooked pinto beans
or 1 can (15 ounces) pinto beans, rinsed, drained
- 1 tablespoon vegetable oil
Cut stems from tops of poblano chilies; remove and
and veins. Heat water to boiling in large saucepan;
chilies. Reduce heat and simmer, uncovered, 2 to 3
until chilies are slightly softened. Drain well and
Spray small skillet with cooking spray; heat over
until hot. Saute jalap chili, garlic, and oregano
is tender, 2 to 3 minutes.
Mix cream cheese, white cheese, beans, and jalapeno
mixture; stuff poblano chilies with mixture. Heat oil
medium skillet until hot; saute chilies over medium to
medium-high heat until tender and browned on all
6 to 8 minutes. Serve hot.
Nutritional Information Per Serving: (1/6 of recipe)
Calories: 204, Fat: 5.5 g, Cholesterol: 22.3 mg,
Sodium: 520 mg, Protein: 17.2 g, Carbohydrate: 19.4 g
Diabetic Exchanges: 1 Vegetable, 1 Bread, 1-1/2 Meat,
Makes: 6 Servings
Source: "Light and Easy Diabetes Cuisine" by Betty
- 1 cup long-grain brown rice
- 2 cups water
- 1 teaspoon low-sodium chicken bouillon granules
- 2 tablespoons slivered almonds or pine nuts
- 2 tablespoons grated lemon zest
In a medium-size saucepan, bring rice and water to a
Turn off heat and let rice stand in water, covered, 6
When ready to cook, add bouillon granules and bring to
Cook 10 minutes until water is absorbed and rice is
Drain, if necessary. Add almonds and lemon zest. Let
few minutes, then fluff with a fork and serve.
Nutritional Information Per Serving (1/6 of recipe):
Calories: 96, Cholesterol: 0 mg, Carbohydrate: 19 g,
Protein: 2 g, Sodium: 123 mg, Fat: 1 g
Diabetic Exchanges: 1 Starch/Bread
Seafood Kabobs Hawaiian
Serving Size: 2 (7-inch)kabobs or 1 (12-inch) kabob Total Servings: 4
1/2 cup dry sherry
1 teaspoon sesame oil
2 tablespoons grated fresh ginger
2 tablespoons tamari soy sauce
2 tablespoons pineapple juice concentrate
1 pound fresh sea scallops or shrimp, peeled and deveined
1 large mango, peeled and cut into wedges
1/2 papaya, peeled and cut into wedges
1 large red pepper, seeded and cut into large squares
1. In a medium bowl, combine the sherry, sesame oil, ginger, soy sauce, and pineapple juice concentrate. Add the shrimp or scallops. Let the shellfish marinate for 30 minutes in the refrigerator.
2. Prepare an outside grill or oven broiler by placing the rack 6 inches from the heat source. Remove the shrimp or scallops from the marinade. Reserve the remaining marinade. Thread the shellfish onto wooden skewers and alternate them with the mango, papaya, and red pepper.
3. Place the skewers on the grill and frill for about 5 minutes, turning and basting with the marinade.
Protein: 16 g
Sodium: 429 mg
Cholesterol: 95 mg
Fat: 2 g
Carbohydrates: 20 g
Exchanges: 2 Very Lean Meat, 1-1/2 Fruit
thanks interesting recipes however becareful with the carbs and cholesterol levels in foods, you dont want them high esp carbs b/c they convert to sugar fast and raise your sugar levels fast too.
It seems that when I see recipes for Diabetics now they never include the sugar point/level/mark/value..call it what you like but they seem now to omit it whereas before they included it. I would think its very important to include the level of sugar in foods as it is most important to record the fat levels, the carbohydrates (carbs) and the cholesterol level and of course sodium which is salt.
I wonder why they have stopped doing it?
Is this another ploy to trick Diabetics into thinking that food that doesnt include the sugar content into making those unwary souls to think its ok?
My advice is if you are a diabetic and you know what foods have sugar in it then take some time to think about what is really in the food and then it comes down to blood testing to see how you react to that food. Just becareful
Diabetes is much trickier than you think in some ways but it doesnt hurt to break out for a treat and something different in one meal. Testing your self after 2 hrs after your dinner at night will let you know how that meal reacted to your body.
I have just taken a look at the recipes and although they sound tasty and yummy they are so high in cholesterol esp with the scallops as this kind of seafood is high in cholesterol, so with diabetics you must watch your cholesterol intake. It is absolutely imperitive because it reflects on your readings as well as the tryglicerides too. Id say avoid it if you can but only for treat occasions.
Sodium I have noticed is way too high in some recipes too. Sodium pushes your heart rate up/BP and hardens your arterties. Things out of a tin or package is really not a good idea.Start from scratch preparing foods or choose an alternate recipe.
Ingesting even this amount in the recipe of Cholesterol and you will find your heart pumping a fast beat. This is a reaction from eating foods high in cholesterol. Its like tachycardia which is fast pumping of your heart or heart beats per second.
Fats there are good fats and bad. Learn the difference. If I am to use oils I use grapeseed oil then I hardly use it anyway. Grapeseed oil is THE ONLY oil that is acceptable to use for high heat cooking as it doesnt turn carcenogenic. Meaning it doesnt change its state it can with stand high heat. Never use Canola oil its a by product I believe of petroleum like Canola Margarine is. There are better choices of foods/fats/oils. Always use Virgin Olive Oil only for all your salad dressings etc. This is the first press of Oil. Other oils that dont say that have been altered in some way.
use herbs, squeezed lemons, limes, oranges and things like different spices to get some flavours happening.
Just read the content list and access whether its worth it or not then dont forget many recipes arent for one they are for 2 to 6 or 8 people. Then you have to do your Maths. Just ease back on the scallops, crayfish/lobster/prawns and go for fresh fish. I am unsure of the cholesterol factor in Mussels and Oysters but I think they are way lower than scallops and crayfish.
Be careful but Enjoy .... you can always get back on track the next day with walking or some kind of excercise.
Chocolate Nut Balls
1 oz (1 square) Baker's All-Natural Unsweetened Chocolate
1 tbsp olive oil
5 tbsp water
1/2 cup date sugar
3/4 cup chopped pecans or nuts of choice(if you are not allergic)
In a small saucepan, melt chocolate, oil, and water over medium heat.
Reduce heat to low, add date sugar, and cook stirring for 2 or 3 minutes. The mixture will become quite a bit thicker. The date sugar will become softer and blend into the mixture.
Remove pan from heat and add the chopped nuts, if you have no allergies. Stir well.
Drop chocolate mixture by heaping spoonfuls into 11 portions on an unoiled 9 x 9 glass dish. Let balls cool. To keep, place nut balls in a covered container and refrigator or freeze.
Makes 11 balls
diabetic exchanges: 1/2 starch
More to view: (Date Sugar)
Date sugar has approximately 40% sucrose, 30% glucose and 30% fructose. It may cause a sudden spike in blood sugar, so diabetics have to be cautious and use it in moderation.
Thank you everyone for the recipes and Info. I do have a problem with a lot of Recipes from the US, I live in Egypt and we don't have such things like Date Sugar,Sesame oil or flaxseed oil..If they are updating information here in Egypt I truely wish they would get going faster..lol... I use a lot of fresh veggies everyday, the problem with Carbs as in Bread its not 100% whole grains I would have to go to them Market and get Wheat to grind and make my flour,I have bought wheat pastas and Brown rice having a difficult time with that doesn't have the doness of white rice, I did notice last night my husband is taking my advise with out him noticing me watching or saying anything YEAH! for me lol, hebought brown breads and very little white... He does eat fresh fruit every day but he tends to over do it because he craves sweets, A Dr at the Pharmacy told him last night that he has to have some kind of candy with him at all times because he could go into a diabetic Coma hmmm...The other day he took his blood test and it read 450 OMG! I know Right? he increased his insulin and took again about 1 hr to 2 hrs and it was down to 300 still not happy with that...I told him that his insulin wasn't wotking for him and he needed to see his Dr asap to have either a different insulin perscribed or an adjustment on his current insulin. Any ways he bought a juice and it was aCarrots and Orange juice, It was delicious so I told him I would make some that it would be better for him than the store bought one because I didn't know what all was in it because it was in Arabic lol.. I have to give him an *E* for Effort because he is trying thank god. and I want to thank all you wonderful people here for giving a lot of info. it is helping me a lot even though I did know about oils and fats and such the recipes are a blessing.. I do try and come up with my own but sometimes my brain needs to cheat and take a break..THank you Thank you everyone
Tammy, I am happy you looked into this discussion. Well done helping your husband and it is good to hear that he is trying.
My brother is a diabetic and spent two months in the hosptial with a foot infection. That is when he found out he had diabetes. Thanks for all the information and recipies!
Great info. thanks.