Canku Ota

(Many Paths)

An Online Newsletter Celebrating Native America

November 2, 2002 - Issue 73

Veggie Dishes for Diabetics

The thought of having to convert to eating a diabetic diet can be intimidating, especially to someone who is newly diagnosed with diabetes. After all, what makes a recipe appropriate for a person with diabetes? What's the best way to meet nutritional needs without compromising taste, convenience, and pleasure? Take heart! You can follow diabetic recipes, eat well, and still avoid the roller coaster pitfalls of low blood sugar and high blood sugar.

Disclaimer: Diabetes is a serious disease requiring professional medical attention. The information and recipes on this site, although as accurate and timely as feasibly possible, should not be considered as medical advice, nor as a substitute for the same. All recipes and menus are provided with the implied understanding that directions for exchange sizes will be strictly adhered to, and that blood glucose levels can be affected by not following individualized dietary guidelines as directed by your physician and/or health-care-team.

Ingredients:

• 1 cup frozen Granny Smith apple juice concentrate, thawed
  
• 2 teaspoons cornstarch
  
• 2 teaspoons Equal® for Recipes or 7 packets Equal® sweetener

  or 1/4 cup plus 2 teaspoons Equal® Spoonful™
  
• 1 teaspoon margarine
  
• 1 teaspoon maple extract
  
• 1 teaspoon vanilla
  
• 2 pounds sweet potatoes, peeled, cut into 1-inch slices, cooked, warm

• Heat apple juice concentrate, cornstarch, and Equal® to boiling in small saucepan; boil, stirring constantly, until thickened. Remove from heat; stir in margarine, maple extract, and vanilla.
  
• Pour glaze over potatoes in serving bowl and toss gently.
  

Makes 8 servings

Nutrition information per serving: 189 cal., 2 g pro., 44 g carbo., 1 g fat, 0 mg chol., 26 mg sodium

Food Exchanges: 2 Bread, 1/2 Fruit.

Ingredients:

• 5 to 6 carrots, peeled and cut into 1-inch chunks
  
• 1/2 teaspoon ground ginger
  
• 1 teaspoon sugar
  
• 1/4 cup butter or margarine
  
• 2 tablespoons chopped fresh parsley

• In a skillet, cook carrots in a small amount of water until crisp-tender. Drain.
  
• Add ginger, sugar and butter or margarine; heat over low until carrots are warm and thoroughly coated with the sauce. Sprinkle with parsley. Serve immediately.
  
  Makes 4 servings

Food Exchanges: 1 1/2 Vegetable, 1 1/2 Fat.

Nutritional Information: Serving Size: 1/4 recipe; Calories: 107 Sodium: 94 mg; Cholesterol: 0; Carbohydrate: 13 gm; Protein: 2 gm; Fat: 7 gm.

Ingredients:

• 4 medium sweet potatoes, peeled, cooked (about 1 3/4 pounds)
  
• 1/2 to 1 cup fat-free sour cream
  
• 1 teaspoon vanilla
  
• 5 1/2 teaspoons Equal® for Recipes or 18 packets Equal® sweetener or 3/4 cup Equal® Spoonful™
  
• 1 teaspoon ground cinnamon
  
• 1/2 teaspoon ground nutmeg
  
• 1/4 cup coarsely chopped pecans (optional)

• Mash sweet potatoes with potato masher or beat with electric mixer until smooth. Mix in remaining ingredients, except pecans. Spoon sweet potato mixture into ungreased 1-quart casserole or soufflé dish; sprinkle with pecans.
  
• Bake, uncovered, at 350*F (175*C) until hot throughout, about 30 minutes.
  
  

Nutrition information per serving: 165 cal., 4 g pro., 38 g carbo., 0 g fat, 0 mg chol., 27 mg sodium.

Food exchange: 2 bread.

Ingredients:

• butter-flavored refrigerated cooking spray
  
• 4 scallions, white parts only, minced
  
• 1 clove garlic, minced
  
• 1 1/2 teaspoons (7.5 ml) good quality curry powder
  
• 1 1/2 cups (225 g) fresh or frozen corn
  
• 3/4 cup (180 g) evaporated skim milk
  
• 2 1/2 tablespoons (37.5 g) cilantro, chopped
  
• 2 teaspoons (10 ml) cornstarch
  
• juice of 1/2 lime
  
• hot sauce, to taste

• Preheat oven to 350° F. (180° C. gas mark 4).
  
• In a small non-stick skillet, coated with cooking spray, sauté the scallion and garlic for 4 minutes until wilted. Add the curry powder and sauté until fragrant. Remove from heat.
  
• In a bowl, combine the corn, milk, cilantro, cornstarch and lime juice. Stir in the vegetables. Pour into a oven proof dish that you have coated with cooking spray. Bake until puffed and tests done, about 30 minutes. To serve, spoon onto plates. Pass the hot sauce.
  
  

Makes 4 servings

Per serving: 104 calories (6% calories from fat), 6 g protein, 1 g total fat (0.2 g saturated fat), 21 g carbohydrate, 2 g dietary fiber, 2 mg cholesterol, 60 mg sodium
Diabetic exchanges: 1 1/2 carbohydrate (1 bread/starch, 1/2 skim milk)

Canku Ota is a copyright © 2000, 2001, 2002 of Vicki Lockard and Paul Barry.

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