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HOUSTON DAILY JOURNAL
Diabetic dining the whole family can enjoy 5
Special to the Journal
Almost 21 . million
Americans - that’s seven
percent of the population
have diabetes, while an addi
tional 41 million have pre
diabetes.
With numbers like this
it’s likely you are sometimes
sharing mealtimes with
someone who is (or should
be) following dietary guide
lines.
Fortunately for diabet
ics and their friends alike,
dietary restrictions needn’t
restrict your culinary cre
ativity.
In fact, today’s diabetic
recipes can be so flavorful
and imaginative that your
entire family, or guest list,
will enjoy the meal without
any sense of sacrifice at all.
Dieticians recommend
some simple menu strat
egies to help • prevent and
treat diabetes.
Their tips include cook
ing dishes that use healthy
dietary fats, such as mono
unsaturated fats and omega
three fatty acids, while
avoiding excessive amounts
of saturated and hydroge
nated fats. You should also
look for ways to add whole
grains, beans and legumes
to your meals, while limiting
refined carbohydrates.
And of course, calories and
portion sizes do count, so
develop meals that are mod
erate in both.
Here are some recipes
that that have been devel
oped with diabetics in mind.
They include monounsatu
rated fats from California
Ripe Olives, which are free
of cholesterol and have zero
trans fats.
And because ripe olives
are canned, they are conve
nient to keep in the pantry
for adding fast color, texture
and flavor to every dish.
Don’t forget dessert diabetics can enjoy
Special to the Journal
These recipes were cre
ated for diabetics, but most
health-conscious cooks are
learning that what’s good
for diabetics is often good for
the whole family:
Tangy Lemon
Bars
From Equal, this recipe
offers all the tangy flavor
but one-third less calories
and two-thirds less carbs
thanks to Sugar Lite. Fresh
juice and peel are the key to'
great lemon taste!
Crust:
3/4 cup all-purpose
flour
1/4 cup Equal Sugar
Lite
1/8 teaspoon salt
6 tablespoons cold stick
butter
1 teaspoon grated
lemon peel
1 teaspoon vanilla
Filling:
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Caolive.org
Grilled chicken and ripe olive kebabs have a Mediterranean
flair.
And just to show how
unrestricted your diabetic
cooking can be, these recipes
take their inspirations from
all around the world.
Near Nicoise
Salad Diabetic
Version
2 Tablespoon Dijon
mustard
2 Tablespoon lemon
juice
3 Tablespoon olive oil
1 Tablespoon chopped
capers
Kosher salt and ground
2 eggs
3/4 cup Equal Sugar
Lite 1/2 cup lemon juice
4 tablespoons stick but
ter, melted
1 tablespoon grated
lemon peel
Preparation
For crust, combine flour,
1/4 cup Equal Sugar Lite
and salt in medium bowl.
Cut in butter with pastry
blender until mixture resem
bles coarse crumbs. Sprinkle
with 1 teaspoon lemon peel
and vanilla; mix with hands
to form dough. Press dough
evenly onto bottom of an
8-inch square pan. Bake in
preheated 350°F oven 12 to
15 minutes. Cool on wire
rack.
For filling, beat eggs and
3/4 cup Equal mix in lemon
juice, melted butter and 1
tablespoon lemon peel. Pour
mixture over baked pastry.
Bake about 15 minutes or
until lemon filling is set. Cool
completely on wire rack.
Makes 16 servings
1 Meat + 2 Vegetables + Bread + Tea
$6.25
$7.50
Qii JUmj,
626 Courtney Hodges Blvd. • Perry, GA
478-988-2643
black pepper to taste
(optional)
1 lb. large shrimp,
poached and cooled
8 oz. Yukon gold pota
toes, quartered and
boiled
6 oz. green or yellow
wax beans, blanched
1 cup California ripe
olives, whole, pitted
1 cup cherry tomatoes,
halved
1/2 cup chopped
green onions
2 hard boiled egg
whites, diced 1-inch
In a large mixing bowl,
Chocolate
Marshmallow
Dreams
This recipe is provided by
Equal through the American
Diabetes Association and
offers .
A 21 percent calorie reduc
tion from traditional recipe,
and a 35 percent carbohy
drate reduction from tradi
tional recipe
2 egg whites
1/8 teaspoon cream of
tartar
1/2 cup Equal Sugar
Lite
1/2 teaspoon vanilla
1/4 teaspoon almond
extract
1/2 cup miniature semi
sweet chocolate chips
Beat egg whites until
foamy. Add cream of tartar,
and continue beating until
soft peaks form. Gradually
add Equal Sugar Lite, beat
ing well after each addition.
Continue beating until stiff
”1
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Home
Cooked
Meals
FOOD
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Calolive.org
Near-Nicoise Salad is a deliciously-seasoned blend of
shrimp, potatoes and other vegetables.
whisk together mustard and
vinegar. Continue whisking
and pour in oil in a steady
stream until fully emulsi
fied then whisk in capers.
Season to taste with salt and
pepper.
Toss shrimp, potatoes,
beans, California ripe olives,
tomatoes, scallions and eggs
with dressing until evenly
coated. Serve immediately.
Serves 6.
Dietary Exchanges:
2 Vegetable, 2 Fat
Nutritional Analysis Per
Serving:
Calories 245, Fat 12,
peaks form. Beat in vanilla
and almond extracts. Gently
fold in chocolate pieces.
Drop or pipe mixture
through a pastry tube onto
parchment paper-lined bak
ing sheets. Bake in pre
heated 250 degree oven for
40 minutes. Turn oven off,
leaving door closed. Leave
cookies in oven 30 minutes.
Remove from oven and care
fully lift cookies off parch
ment paper. Cool completely
on wire rack. Store in air
tight container at room tem
perature.
Exchanges Per Serving
1/2 Carbohydrate
Nutrition Information
Amount per serving (two
cookies)
Calories 45
Calories from Fat
Total Fat 2 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 8 mg*
Total Carbohydrate 7 g
Sugars 3 g
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1207 Sunset Ave. • Perry Plaza • Perry, GA 31069
478-987-5711
Cholesterol 186 mg, Sodium
505 mg, Carbohydrate 14g,
Fiber 3g, Protein 20g,
Calories from fat 45%, Sat
fat 2g.
Middle Eastern
Chicken Kebabs
Diabetic Version
1 1/4 cups Plain low fat
yogurt
1/2 cup chopped
parsley
2 Tablespoon prepared
hummus
1 Tablespoon minced
garlic
Protein 1 g
* Not appropriate for low
sodium diets.
Many other recipes like
these are available in Brand-
Name Diabetic Meals In-
Minutes, a cookbook pub
lished by the American
Diabetes Association.
Dietitians and chefs from
ADA and Kraft Foods,
Pepperidge Farm, Swanson,
Campbell Soup, Equal and
other manufacturers collab
orated on over 200 recipes,
which feature off-the-shelf
ingredients and low-calorie
substitutes (e.g. non-fat cot
tage cheese, sugar & salt
substitutes, fat-free dress
ings). The prepared ingredi
ents save you oodles of time,
and the recipes help you
gain control over sugar lev
els while keeping blood fats,
blood pressure, and weight
in the healthy range.
You can order a copy of
this and many other cook
books from the American
WEDNESDAY, AUGUST 16, 2006
1 teaspoon ground tur
meric
1 teaspoon ground
cumin
1 1/2 pounds boneless,
skinless chicken breast,
cubed into 24 (1 1/2-inch)
pieces
1 medium red onion, cut
into 24 (1-inch) chunks
24 California ripe
olives, whole, pitted
Whisk together 1/2 cup
yogurt, 1/4 cup parsley and
hummus in a small mixing
bowl. Cover, refrigerate and
set aside.
In a large mixing bowl,
combine remaining yogurt
and parsley with the gar
lic, turmeric and cumin.
Toss chicken into mixture
until evenly coated. Cover
and marinate for at least 30
minutes.
Assemble kebabs by
threading 8 (12-inch) skew
ers with three California
Ripe Olives, three red onion
chunks and three pieces of
chicken in an alternating
pattern.
Season assembled skewers
with salt and grill over medi
um-high heat for 6-8 min
utes until cooked through,
turning to brown evenly on
each side.
Transfer cooked skewers
to serving plates accompa
nied with approximately 1/4
cup of yogurt hummus dip
ping sauce. Serves 4.
* Serving Suggestion:
Slide cooked chicken and
vegetables from skewers
onto a piece of pita bread
and drizzle with hummus
yogurt sauce.
Dietary Exchanges:
1 Starch, 5 Meat
Nutritional Analysis Per
Serving:
Calories 293, Fat 7g,
Cholesterol 103 mg, Sodium
468 mg, Carbohydrate 13g,
Protein 44g, Calories from
fat 22%
Diabetes online bookstore at
diabetes.org or call 1-800-
ADA-ORDER (1-800-232- •
6733).
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