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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: I EVENINGS - Thur & Fri spm-Bpm y Roast Beef Dinner k Mennonite d Owned Judy Wenger J HOURS: Mon - Fri 11am - 2pm Thurs & Fri Nights spm - Bpm * % ~£ I C > TfUlf V ' 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 I Home Cooked Meals FOOD t ... MgJL * ' 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 r - - : BUTCHER SHOP Bam-6pm Tues. - Sat. • Closed Sun. & Mon. Grotmd Chuck .S9BB Fryer Leg Quarters By the 40ib. Case ag 4k J. jsJteU'X/* Approx. 45-55 PC. EC IT [only $2i 88 1 30 JSR, 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). NEED PROFESSIONAL HELP? k ' ' ;■■■ nwHMmH Or Adverlise Your Business or Traie - 1 Month - ONLY $100! Call 478-987-1823 rBLACKI 11 CANYON M w/ \ • j/' We Custom Cut Black Angus Rib Eye Steaks To Order 5C