This month's recipes come from the Diabetes Action Network, a division of the National Federation of the Blind. Ed Bryant, division president, describes it as a support and information network reaching out to all diabetics, especially those who are blind or losing vision, with news, advice, and information, and with the Federation's message of opportunity and individual empowerment.
The Voice of the Diabetic is our quarterly magazine. Each issue has diabetic recipes as a regular feature. All of the following recipes are from Voice archives.
Eggplant Soup With Pasta
by Vickie Traylor
Vickie Traylor is the daughter of Ed Bryant, President of the NFB Diabetes Action Network.
1 large onion, chopped
1 rib celery, chopped
4 cloves garlic, minced or crushed
2 teaspoons olive oil
1 medium eggplant peeled and cubed (3-4 cups)
28 ounces no-salt-added canned tomatoes, cut up
2-1/2 cups low-sodium chicken broth or bouillon
1/4 teaspoon each: dried thyme and crushed rosemary
1/2 cup uncooked tiny pasta--orzi or stars
Method: In a microwave-proof 3-quart casserole combine onion, celery, garlic, and olive oil. Microwave, uncovered, on high 3 minutes or until vegetables are soft. Add eggplant and tomatoes. Microwave, covered, on high 7 minutes or until eggplant is soft. Add remaining ingredients. Cover and microwave on high 10 minutes or until pasta is cooked. Yield: 8 servings; Calories: 85; Diabetic Exchanges: 1 vegetable, and 3/4 bread
Low-Fat Potato Salad
by Ann S. Williams, RN, CDE
Ann Williams is both a diabetic and a Certified Diabetes Educator.
1/2 cup low-fat mayonnaise
3/4 cup no-fat yogurt
2 tablespoons yellow mustard
1/4-1/2 cup finely chopped onion, to taste
1/2 cup chopped pepper, red or green
1 hard-cooked egg, chopped very fine
4 cups cooked, peeled, cubed potatoes(5 to 6 medium)
1 cup chopped dill pickle
1-1/2 cups chopped celery
Method: Stir together first six ingredients. Add remaining ingredients and mix well. Cover and chill at least 1 hour. Yield: 12 servings. Serving size =3D 1/2 cup. Calories =3D 91; protein =3D 3 gm; fat =3D 1.2 gm; carbohydrate =3D 17 grams; sodium =3D 420 mg; cholesterol =3D 24 mg; fiber =3D 1.1 gm; Exchanges =3D 1 starch
Low-Fat Low-Calorie Slaw Dressing
by Gail Bryant
A long-time Federationist, Gail Bryant serves as Secretary of the NFB of Missouri's Columbia Chapter.
1/2 cup white vinegar
1 teaspoon salt
3/4 teaspoon dry mustard
one package sugar substitute
3/4 teaspoon chili powder
1/3 teaspoon garlic powder
1/4 teaspoon black pepper
Dash red pepper
Method: Mix all ingredients and pour over large bowl of grated slaw greens. Allow to marinate at least eight hours.
Yield: Serving size: 1/2 cup; Diabetic Exchanges: Free for 1/2 cup
by Laurel Gilkerson
Ed Bryant says: "I have sampled Laurel Gilkerson's creations, and I can recommend them. They contain so few calories that they have no dietetic impact. The herbs she lists are all commercially-available seasonings, perfectly safe in a spiced vinegar. If you choose to use other types of herbs, please make sure they are safe for human consumption."
Have I found a delightful taste treat for the health-conscious! When I received a wine bottle full of white vinegar and fresh herbs for my birthday last year, I started experimenting. I found I could jazz up a variety of foods using this spiced vinegar as a healthy replacement for heavy, overly rich sauces. Spiced vinegars are very simple to make and low in cost (especially if you grow your own herbs), and they make unusual personal gifts. The first thing is to get some wine bottles. Many local restaurants throw empty bottles away and would be happy to recycle them. Next decide what herbs to spice your vinegar with. If you cannot grow your own fresh herbs, try a local farmers' market or grocery store. Last, buy plain white vinegar. Experimenting with food and herb combinations is the key. I have listed here some samples and ways I use them. Portions are easy to determine--if your herb concoction is too strong, dilute with plain white vinegar. Let steep for two to three days before using.
Mix rosemary, garlic, chives, and vinegar; or mix rosemary, peppercorns, chili peppers, and vinegar; or mix sweet marjoram, basil, garlic, chives, and vinegar.
Pour spiced vinegar, red wine, salt, and pepper over meat.
Pierce meat with a fork to tenderize.
Mix tarragon, lemon basil, chives, whole cloves of garlic, and vinegar; or mix thyme, tarragon, chives, cloves, and vinegar; or mix thyme, chives, peppercorns, and vinegar.
Pour spiced vinegar, dry white wine, salt, and pepper to taste over meat. Then poach fish with mixture.
Mix thyme, tarragon, garlic, and vinegar; or mix basil, lemon basil, tarragon, garlic, and vinegar; or mix thyme, chives, peppercorns, chili peppers, and vinegar.
When making, I always keep my herbs and peppers whole to keep the vinegar clear. With time the bottles may get murky, but they should be good for seven months to a year, if sealed with a tight cork. Just use them like regular vinegar for light vinegar-and-oil dressings. The spiced vinegar concoctions may be used in other dishes such as salsas, soups, beans, sauteed greens, or mayonnaise. Often I find my bottles are too pretty to use, so I just put them in my kitchen windows and enjoy them that way.
Krupsua (Finnish Oven Pancakes)
by Marsh Mayry
Marsh Mayry is the husband of Karen Mayry, President of the NFB of South Dakota and a leader of the Diabetics Action Network.
2 cups of 2% milk
1 cup flour
pinch of salt
1/4 cup melted butter
Method: Melt butter on cookie sheet in 350-degree oven. Mix other ingredients together. Pour into cookie sheet and bake for 40 minutes. Serve with butter, syrup, jelly, or sugar. Yield: 9 servings; Calories: 125; Diabetic Exchanges: 1 bread, 1 fat.
by Martha Young
Martha Young is an active Federationist who has served as President of the North Central Chapter of the NFB of Missouri. She was a Weight Watchers' lecturer for eleven years and has revamped the following recipe for diabetic diets.
1 16-ounce can of Bartlett pears, sliced
and packed in water
2 tablespoons white wine vinegar
1 tablespoon ginger root, minced
1/4 teaspoon red pepper flakes
2 cloves garlic, minced
3/4 pounds lean beef steak, thinly sliced (cut away all fat)
1 medium carrot, sliced diagonally
1 tablespoon oil
1 16-ounce can green beans, drained
2 cups rice, cooked
Method: Combine pear juice, vinegar, ginger, pepper flakes, and garlic. Add meat and marinate at least 30 minutes (longer if possible). Thoroughly drain meat and reserve marinade. In heavy skillet cook meat and sliced carrots in hot oil, stirring constantly until meat is almost browned. Remove meat and carrots and keep warm. Add reserved marinade to pan and cook on high 3 minutes to thicken. Stir in sliced meat, carrots, beans, and pears; and heat through. Serve over rice. Garnish with sliced green onions if desired. Yield: 5 servings; Calories: 275; Diabetic Exchanges: 2 meat, 1 bread, 1/2 fruit, 1 vegetable.
Fruit-Milk Dessert (a pudding and pie filling)
by Sandra Nebergall
Sandra Nebergall is the wife of Dr. Peter Nebergall, whose articles have regularly appeared in Voice of the Diabetic.
1 package sugar-free Jell-O
1 8-ounce carton fat-free yogurt (no sugar added)
1 16-ounce tin unsweetened fruit or fruit cocktail (optonal)
Method: Follow first stage of directions for Jell-O preparation (mix package contents with 1 cup boiling water), then refrigerate until cool and beginning to thicken, approximately 30 minutes. Next, place yogurt in deep mixing bowl and blend Jell-O with yogurt, mixing thoroughly. If you will be adding fruit, do it now. Allow mixture to set in refrigerator, approximately 1 1/2 hours. If you will be using tinned fruit, first drain off and discard the juices. Many fresh fruits will work as well, but do not use fresh pineapple--it will prevent the Jell-O from setting. Tinned pineapple is OK. Choose compatible fruit flavors, e.g., raspberry Jell-O with raspberry yogurt, orange Jell-O with lemon yogurt, cherry Jell-O with vanilla yogurt. Yield: 4 servings; Calories: 80; Protein: 2 gm; Fat: 0 gm; Carbohydrates: 18 gm; Sodium: 40 mg; Diabetic Exchanges: 1 starch. (Note: Six-ounce cartons of fat-free yogurt will work equally well, and no adjustment to proportions is necessary.)
An Insect Recipe
Most cookbooks contain something inedible. This is our contribution:
1 bottle Gold Medal brand Zambian beer
Method: Collect flying moths (life span about 1 to 2 hours). Once you have collected a bag-full (plastic or whatever is to hand), de-wing the dead moths. Discard wings. Place moth bodies on baking tray and bake in moderate oven for 10 to 15 minutes.
Serve with mealie meal and greens. Goes well with delicious Gold Medal Zambian beer, but only after holding bottle to light to check for unwanted bodies in the bottle. Contains much protein, from honey-tasting bodies of crunchy insects.
Once you get over the idea of eating insects, this recipe is delicious. Also no chemicals, plowed land, or crops needed to feed the insects. Exchanges: I wouldn't exchange this for anything.