Includes drawing of fruits and vegetables.
The recipes for this issue were all evaluated for their nutritive value and exchanges by Mary McCreery, RD, who works for the Freeman Health System in Joplin, Missouri.
FETA JORVIK
By Sandy Nebergall
of Scarborough, England
Ingredients:
4 medium red potatoes, unskinned
4 ounces feta cheese
1 medium onion
4 small sticks celery
14 ounces chopped tomatoes
4 ounces vegetable juice*
Instructions:
Line a greased dish with the thinly sliced potatoes, uncooked. Chop the celery and onion. Crumble the feta. Season lightly with salt, pepper, and garlic powder. Finish each layer by spreading 1/4 of the tomatoes.
Continue layers till all the ingredients are used. Top with a sprinkling of Parmesan cheese. Add the 4 ounces of vegetable juice.
Bake covered in medium oven at 350 degrees for 1-1/4 hours. Uncover, and continue to bake till moisture is absorbed, and dish is slightly browned.
Serve with rounds of toast and lots of salad. Serves four.
Per serving: 254 calories; 45g carbs; 7g fat; 688mg sodium; 25g cholesterol; 3g fiber. Exchanges: 3 carbs.
NOTE: One "round of toast" is one slice cut into halves or quarters for serving.
*I steam all vegetables. The water which is left over after cooking, if not required for making sauce or gravy that day. I cool it, store it in a jar, and refrigerate to use for stock or soups the next day. It contains flavour and vitamins, and is an excellent base for many types of soups, sauces, and gravies.
OAT WAFFLES
By Lois Williams
of Huntsville, Alabama
Ingredients:
4 cups water
3 cups oats
1/4 cup pecan meal
1/2 teaspoon salt
2 tablespoons honey or 4 dates (optional)
1/2 cup coconut
2 tablespoons flavoring (your choice)
Instructions:
Put water and honey (dates) in blender and blend one minute. Add oats, then all other ingredients and blend well. Pour onto hot waffle iron and cook ten minutes.
Strawberry Glaze:
Ingredients:
1 can frozen apple juice
1 bag frozen unsweetened strawberries
3 tablespoons cornstarch
1 juice can of water
Instructions:
Put juice in saucepan and dissolve. Mix cornstarch in water and stir well. Add to saucepan, then add strawberries and cook about 20 minutes. The mixture will be clear when it is done. Serves twelve.
Per serving: 141 calories; 64g carbs; 4g fat, 88mg sodium, 2g fiber. Exchanges: 4 starch; 1 fat.
DIABETIC CAKE
by Linda Carstens
from Virginia, MN
Ingredients:
1 cup raisins
1-1/2 cups water
1/2 cup shortening
1 egg
1 cup oatmeal
1 tablespoon artificial sweetener
1 cup flour
1 teaspoon baking soda
1/4 teaspoon salt
1/2 teaspoon cinnamon
Instructions:
Boil raisins and water. Add other ingredients. Bake in loaf pan at 350 degrees until done (about 45 minutes). Makes 20 slices.
Per Serving: Calories: 115; Exchanges: 1 starch; 1 fat.
CUSTARD SPICE PIE WITH MOCK CRACKER PIE CRUST
by Mary McCreery
Joplin, MO
Mock Cracker Pie Crust
Ingredients:
1 cup All Bran or Fiber One cereal
water
sugar free sweetener
spice
Instructions:
Crush the cereal to fine crumbs in a Ziploc Baggie. Add any sugar-free sweetener and spice to taste (example: cinnamon or nutmeg). Shake together. Dump evenly into a 9-inch pie plate. Drizzle a LITTLE water at a time to moisten the crumbs. Spread and press the crust evenly.
Use as stated in the recipe either by baking it, or simply pouring the filling in and then baking it, or refrigerate.
Custard Spice Pie
Ingredients:
1 cup Splenda
1/2 cup sugar
1 teaspoon of allspice, cinnamon, and nutmeg
1-1/2 cups mashed pinto beans
1 egg, beaten
1 teaspoon vanilla
Instructions:
Combine the sugar and spices into a medium mixing bowl and mix well. Add beans, egg, egg yolks, and vanilla and mix until smooth. Pour into the pie crust.
Bake at 350 degrees for 15 minutes. Reduce heat to 300 degrees and bake for 45 minutes, or until set. Let cool before serving. Makes 6 servings.
Per serving: 172 calories; 24g carbs; 3g fat; 109mg cholesterol; 27mg sodium; 3g fiber; 9g protein. Exchanges: 1-1/4 starch.
You can replace the 1/2-cup sugar with 1/2-cup Splenda, but I thought it turned out better by leaving a little sugar in it. If only Splenda is used there are 91 calories and 8g carbs per slice. The other nutrients remain the same. Exchanges: 3/4 starch.
TIP: Put the beans through a food processor or blender to make them very smooth.