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Diabetes Recipes and Good Nutrition

People with diabetes have the same nutritional needs as anyone else. Diet, exercise, and proper nutrition play key roles for good glycemic control. By eating well balanced meals with proper portions, you can keep your glucose levels as close to normal as possible.

Your healthcare provider will give you the appropriate guidelines to follow for success with weight management as well as glucose control. There are many diabetes classes available that will cover nutrition as a part of their program.

Please enjoy the recipes listed below or visit the following web sites for more great recipes and nutritional information.

www.diabetes.org

www.splenda.com

www.diabeteswatch.com

www.eatright.org (to find a dietitian in your area)

www.carepluspartners.com (shop for sugar free foods online)

Recipes

Easy Pear Crisp

Strawberry Ice Cream

Grilled Country Ribs with BBQ Sauce

BBQ Sauce

Low-Fat Bran Muffins

Chocolate Chip Cookies

Easy Pear Crisp

Makes: 6 Servings
Preparation: Time 15 min.
Bake: Time:40-50 min.

Ingredients

Topping

1/4 cup SPLENDA® Granular
3 Graham Crackers
1/4 cup Light Butter
1 tsp. Cinnamon
2 Tbsp. Flour

Filling

3 cups Peeled and Sliced Bartlett Pears
2 Tbsp. Flour
1/4 cup SPLENDA® Granular
1 Tbsp. Lemon Juice
3 Tbsp. Water
1/2 tsp. Cinnamon

Directions

1. Preheat oven to 350°. Spray an 8X8 inch baking dish with cooking spray. Set aside.
2. Place all topping ingredients in the bowl of a food processor. Blend until crumbly. Set aside
3. Toss together all filling ingredients. Place in prepared baking pan. Cover with topping.
4. Bake in preheated oven 40-45 minutes or until bubbling around the edges.

 Exchanges Per Serving
1 fruit, 1 fat

This recipe when compared to a traditional Pear crisp represents a 57% reduction in total carbohydrates, a 54% reduction in calories, a 46% reduction in fat, a 44% reduction in saturated fat and a 75% reduction in total sugars!

Strawberry Ice Cream

Makes: 1 quart, 8 (1/2-cup) servings
Preparation Time: 20 min.
Freeze Time: 30 min.
Special Equipment Needed: Ice Cream Maker

Ingredients 

1-12 oz. can Evaporated Whole Milk
1 cup Heavy Cream
3/4 cup Whole Milk
1/2 cup Instant Nonfat Dry Milk
2 Tbsp. Honey
3/4 cup SPLENDA® Granular
1/2 cup Cold Water
1 tsp. Unflavored (Plain) Gelatin
2 Tbsp. Cornstarch
2 cups Crushed Fresh Strawberries

Directions

1. Make ice cream base. Whisk together the evaporated milk, cream, whole milk, nonfat dry milk, honey and SPLENDA® in a large mixing bowl. Stir well and set aside.
2. Stir gelatin and cornstarch together in a microwaveable bowl. Pour cold water into the gelatin and cornstarch mixture. Stir well using a small whisk, until the mixture is very well blended and there are no visible lumps.
3. Microwave gelatin mixture on high about 2 minutes, stopping and stirring every 30 seconds, or until a thick clear gel forms.* Remove cooked mixture from microwave. Slowly add 3/4 cup of the ice cream base into the gelatin. Stir well, making sure the gelatin and cornstarch are evenly distributed and there are no visible lumps. Pour back into remaining ice cream base and mix well.
4. Add crushed strawberries and stir until just blended.
5. Freeze in ice cream maker following manufacturers instructions. Best if eaten right away!

* If the gel turns into one big lump, simply start over. It means that your microwave could have been too hot or you were not stopping and stirring the mixture frequently enough.

Exchanges Per Serving 1 fat, 1 reduced fat milk

This recipe, when compared to a full fat, full sugar version, has a 45% reduction in calories, a 50% reduction in fat, a 38% reduction in carbohydrates and a 50% reduction in sugars!

Grilled Country Ribs with BBQ Sauce

Makes: 4 (4 oz.) servings
Preparation Time: 5 min.
Cook Time: 20-30 min.

Ingredients 

1 recipe BBQ Sauce, prepared with SPLENDA® Granular*
1 lb. Country Style Ribs, Extra Lean
1 tsp. White Pepper
1 1/2 tsp. Salt
1/2 tsp. Paprika
1 tsp. Dried Oregano

Directions

1. Pat ribs with a paper towel to dry. Set aside.
2. Blend together the white pepper, salt, paprika and oregano in a small mixing bowl. Rub onto pork ribs. Brush pork ribs with BBQ sauce prepared with Splenda® Granular and grill over medium-high heat or bake in a preheated 450°F oven 20-25 minutes until internal temperature reaches 160°F.

Exchanges per serving 5 lean meat, 1 fat

* Recipe makes 1 quart. Save any extra BBQ sauce for another occasion.

This recipe, when compared to a full fat, full sugar version, has a 53% reduction in calories, a 60% reduction in fat, a 75% reduction in carbohydrates, and a 100% reduction in sugar!

BBQ Sauce

Makes 4 Cups (32 oz) (or 42-3/4 oz. servings)
Preparation Time 45 minutes
One serving is ¾ oz
Best if refrigerated overnight before using

Ingredients

1 Tbsp. Canola or Extra Virgin Olive Oil
1 cup Onion, minced
2 Garlic Cloves, minced
2 Beef Bouillon Cubes
1/2 cup Hot Water
3 (6oz.) cans Tomato Paste, divided
1 cup SPLENDA® Granular
3/4 cup Worcestershire Sauce
3/4 cup Dijon Mustard
3 Tbsp. Liquid Smoke, hickory flavored
1 tsp. Salt
1/2 cup Cider Vinegar
1 Tbsp. Tabasco (+ 1 tsp. for spicier sauce)

Directions

1. Place oil in a large saucepan. Add onions and garlic. Saute over medium heat until translucent (approx 2-3 min.).
2. Mix the bouillon and water until partially dissolved. Add bouillon mixture and all remaining ingredients to the saucepan. Stir well using a wire whisk.
3. Simmer, uncovered, 25-30 min. to allow flavors to meld. Stir frequently. Refrigerate overnight in a non-metallic container. Sauce is best if prepared a day before using. Keeps well, refrigerated, for 1 week.

Exchanges Per Serving Free

This recipe, when compared to a traditional BBQ sauce, represents a 65% reduction in calories, a 90% reduction in fat, a 70% reduction in total carbohydrates and a 100% reduction in sugars!!

Low-Fat Bran Muffins

Makes: 12 servings
Preparation Time: 10 min.
Bake Time: 20-25 min.

Ingredients

1/4 cup Unsweetened Applesauce
1 Large Egg
1 1/2 cups Low-Fat Buttermilk
3 Tbsp. Canola Oil
2 tsp. Vanilla
1/8 tsp. Salt
1/4 cup Nonfat Dry Milk
3/4 cup SPLENDA® Granular
1 cup Wheat Bran (also known as Millers Bran)
1 1/2 cups All Purpose Flour
1 1/2 tsp. Baking Soda
1 tsp. Cinnamon
2 Tbsp. Flax Seeds
2 Tbsp. Dried Currants (or raisins)

Directions

1. Preheat oven to 350°F. Spray a muffin pan with nonstick spray or line muffin cups with paper liners.
2. Mix applesauce, egg, buttermilk, oil, vanilla, salt, dry milk, and SPLENDA® Granular together in a large mixing bowl using a wire whisk. Stir until well blended. Add remaining wheat bran, flour, baking soda, and cinnamon. Stir well. Add remaining ingredients and stir until well mixed.
3. Fill muffin cups with batter. Sprinkle tops with some bran flakes as a garnish, if desired. Bake in preheated 350°F oven 20-25 minutes. Muffins will spring back slightly to the touch when done.

These muffins are best served warm!

Try adding 1/4 cup sunflower seeds, or 1 cup blueberries or 1 cup raspberries, or 1 Tbsp. grated orange zest to the batter for flavor variety.

Exchanges per serving: 1 1/2 starch, 1 fat

This recipe, when compared to a full fat, full sugar version, has a 33% reduction in calories, a 35% reduction in fat, a 25% reduction in total carbohydrate and a 66% reduction in sugars!

Chocolate Chip Cookies

Makes: 36 cookies
Preparation Time: 15 min.
Bake Time: 10-12 min.

Ingredients

2/3 cup Butter or Margarine, softened
2/3 cup Brown Sugar, firmly packed
2/3 cup SPLENDA® Granular
2 tsp. Vanilla
2 Eggs
1 1/2 cups All-Purpose Flour
1 tsp. Baking Soda
1/4 tsp. Salt
1 cup Semi-Sweet Chocolate Chips

Directions

1. Preheat oven to 350° F.
2. Cream butter, brown sugar, SPLENDA® Granular and vanilla together in a medium mixing bowl. Mix until well blended and creamy. Add eggs, one at a time, mixing well after each addition. Scrape sides of bowl. Add flour, baking soda and salt. Mix until well blended. Stir in chocolate chips.
3. Place level tablespoons of cookie dough on an ungreased baking sheet. Bake 10-12 minutes or until golden brown. Remove from oven and cool on a wire cooling rack.

Exchanges per serving: 1/2 starch, 1 fat

This recipe, when compared to a full sugar version, has a 20% reduction in calories, a 21% reduction in carbohydrates, and a 40% reduction in sugars!