Recipes 11-97

Recipes 11-97

The Braille Monitor_______November

1997

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Gail Bryant

Marsh Mayry

Martha Young

Recipes

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.

Ingredients:

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.

Ingredients:

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.

Ingredients:

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

Herb Concoctions

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.

Meat Marinade

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.

Fish Marinade

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.

Salad Dressings

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.

Ingredients:

2 cups of 2% milk

1 egg

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.

Beef Saute

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.

Ingredients:

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.

Ingredients:

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

(from Zambia)

Most cookbooks contain something inedible.

This is our contribution:

Ingredients:

flying moths

mealie meal

greens

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.