The following recipes were developed by Chef Kevin Dunn, who has diabetes, and has committed himself to developing healthier food alternatives. All feature sweetening with SPLENDA, the safe sugar substitute made from sugar. SPLENDA as a brand is making efforts to help those suffering from diabetes and has a Web site devoted to the care of diabetes, including tools for health care professionals, diabetic-friendly recipes, and recipe booklets that can help with weight and glucose management. Go to: www.splenda.com.
SPLENDA recommends a number of simple “solution” steps that may help you on a daily basis:
• Selecting a no calorie sweetener like SPLENDA to put in your coffee every day—over a year, this adds up considerably.
• Replacing sugar with SPLENDA when cooking or baking (in a simple recipe, this can reduce calories by 10-15%, and can reduce sugars, in many cases, by over 50%).
• Working toward good overall health: government’s new dietary guidelines recommend eating fruits, vegetables and grains regularly, and eating less of foods high in added sugar, as these foods contain too many calories.
Cole Slaw
Makes six servings; preparation time: 15 minutes; cook time: 10 minutes; chill time: at least one hour.
Nutrition Information, (per Serving Dietary Exchanges)
Serving Size: 1/6th of recipe; Exchanges: 1/2 starch, 1 vegetable, 2 fats.
Calories 150; calories from fat 90; total fat 10g; saturated fat 1g; cholesterol
0 mg; sodium 420 mg; total carbohydrate 14g; dietary fiber 3g; sugars 5g; protein
2g.
Cole Slaw
Ingredients:
1/2 head green cabbage, sliced paper thin
1 Spanish onion, sliced paper thin
1 small carrot, grated
1 tsp. salt
1 cup SPLENDA no calorie sweetener, granular
4 Tbsp. vegetable oil
4 Tbsp. Champagne vinegar
1 1/4 Tbsp. dry mustard
1 1/2 tsp. celery seeds
Instructions: Combine the cabbage, onions, carrot, salt and half the SPLENDA. Set aside. Combine the remaining SPLENDA, oil, vinegar, dry mustard, and celery seeds. Bring this mixture to a boil.
Pour immediately over the cabbage mixture and stir thoroughly. Cover and chill for a least one hour before service. Best when allowed to sit overnight.
Peach Shortcakes
Makes six servings; Preparation time: 45 minutes; Bake time: 15-20 minutes; Marinate time: one hour
Nutrition Information (per Serving Dietary Exchanges)
Serving Size: 1 shortcake: 2 fruits, 2-1/2 starches, 1 fat.
Calories 350; calories from fat 45; total fat 5g; saturated fat 0.5g; cholesterol
0mg; sodium 580mg; total carbohydrate 69g; dietary fiber 4g; sugars 8g; protein
8g.
Shortcakes
Ingredients:
2 cups all-purpose flour
1/2 cup SPLENDA no calorie sweetener, granular
2 tsp. baking powder
3/4 tsp. salt
3 Tbsp. Benecol Regular Spread, chilled well, then chopped
1-1/4 cup skim milk or silk soy milk
Instructions (SPLENDA Peach Shortcake): Preheat oven to 400 degrees. Combine the flour, SPLENDA, baking powder and salt. Place the flour mix into a bowl and form a well. Add the Benecol. Cut the Benecol into the flour with two butter knives or a dough cutter, until it is the consistency of coarse corn meal.
Stir in the milk; stir only for one minute. Scoop the batter out with a large ice cream scoop onto greased sheet pan, approximately 3 inches in diameter and 1 inch apart. Sprinkle with powdered SPLENDA. Bake in a pre-heated oven, for 15 to 20 minutes or until nicely golden. Equally divide the peach mixture on top of the Benecol Shortcakes and top with Powdered SPLENDA.
Peach Topping
Ingredients:
2 cups SPLENDA no calorie sweetener, granular
1 1/2 cup orange juice
1/8 tsp. salt
1/4 tsp. ground cinnamon
2 pounds fresh or frozen peaches slices
Instructions (Peach Topping): Combine the SPLENDA, orange juice, salt and cinnamon. Bring this mixture to a boil and allow to simmer for four minutes. Pour over the peaches. Chill this mixture until very cold. Allow to marinate for an hour.
Powdered SPLENDA
Ingredients:
1/8 Cup SPLENDA no calorie sweetener, granular
1 Tbsp. cornstarch
Instructions (Powdered SPLENDA): Combine the ingredients and place in a clean coffee grinder. Continue to process until it forms a nice powder. Store in an air tight container.
Salad Caprese with Mozzarella Biscuits
Makes six servings; Preparation time: 45 minutes; Bake time: 15-20 minutes; Chill time: 15 minutes.
Nutrition Information, (Per Serving Dietary Exchanges)
Serving Size: 1/6th of recipe; Exchanges: 2 starches, 1 medium fat meat, 3 fats.
Calories 390; calories from fat 210; total fat 24g; saturated fat 6g; cholesterol
15mg; sodium 470mg; total carbohydrate 33g; dietary fiber 2g; sugars 6g; protein
13g.
Benecol Fresh Mozzarella Biscuits
(Makes: 6 biscuits)
Ingredients:
1 1/2 cups all purpose flour
2 Tbsp. SPLENDA no calorie sweetener, granular
3/4 tsp. baking powder
1/2 tsp. salt
2 Tbsp. + 1 tsp. Benecol Regular Spread, chilled well and chopped
5 ounces fresh part-skim mozzarella, chopped
1/3 tsp. dried oregano
3/4 Tbsp. fresh chives, chopped
3/4 Tbsp. fresh basil, chopped
1 1/2 cup 1% milk
Instructions (Benecol Fresh Mozzarella Biscuits): Preheat oven to 400 degrees. Combine the flour, SPLENDA, baking powder and salt. Place the flour mixture into a bowl and form a well. Add the Benecol. Cut the Benecol into the flour with two butter knives or a dough cutter, until it is the consistency of coarse corn meal. Fold in the chopped fresh mozzarella and the herbs. Stir in the milk; stir only for one minute.
Scoop the batter out with a large ice cream scoop onto a greased sheet pan, approximately three inches in diameter and one inch apart. Bake in a pre-heated oven, for 15 to 20 minutes or until lightly golden.
Salad
Caprese
(Makes: 6 servings)
Ingredients:
3 bunches Arugula
4 each vine ripe tomatoes, sliced thin and seasoned with salt and pepper
4 Tbsp. fresh basil, cut chiffonade
2 Tbsp. estate unfiltered extra virgin olive oil
To taste, salt and fresh cracked black pepper
Instructions (Salad): Toss the washed Arugula with 3 oz. lemon vinaigrette and arrange them on a large platter around the outside. Layer the slices of tomatoes and slices of warm fresh mozzarella biscuits in the center of the platter. Sprinkle with the basil chiffonade, olive oil, and 2 tsp. of reduced balsamic for savory. Finish with salt and cracked black pepper.
Reduced Balsamic
(Makes: 1/4 cup)
Ingredients:
1 1/2 cups balsamic vinegar
1/2 cup SPLENDA no calorie sweetener, granular
1 sprig fresh rosemary
1/2 cup prune juice
Instructions (Reduced Balsamic): Combine all ingredients in a non-reactive pan. Gently reduce the mixture down to a 1/4 cup, remove the rosemary. Chill and use as a drizzle on savory dishes.
Lemon Vinaigrette Dressing
(Makes: 2 cups)
Ingredients:
1 Tbsp. Champagne vinegar
3 each shallots, minced
2 cloves garlic, minced
3/4 cup extra virgin olive oil
3/4 cup vegetable oil
6 Tbsp. lemon juice, preferably fresh
Zest from the lemons (blanched in hot water to remove bitterness)
1 Tbsp. chives, chopped
2 Tbsp. SPLENDA no calorie sweetener, granular
To taste, salt and pepper
Instructions (Lemon Vinaigrette Dressing): Combine the champagne vinegar, shallots and garlic. Whisk in the oils and the lemon juice to form an emulsion. Add the zest, chives, SPLENDA and season to taste.