The first four recipes were provided as samples at a Brush Up Holiday Cooking Demonstration held at the Central Ohio Diabetes Association
1 egg white
3 teaspoons fresh or 1 teaspoon dried rosemary
1/2 teaspoon ground black pepper
1/2 teaspoon salt
3 cups walnut pieces or halves
1. Preheat oven to 350° F. Line a cookie sheet with foil; lightly coat foil with non-stick cooking spray. Set aside.
2. In a medium bowl, lightly beat the egg white with a fork until frothy.
3. Add the rosemary, pepper and salt, beating with the fork until combined. Add nuts; toss to coat.
4. Spread nut mixture in an even layer in the prepared pan. Bake 15-20 minutes or until golden, stirring once.
5. Remove foil with nuts from pan. Set aside to cool. Break up any large pieces.
6. Store in an airtight container in the freezer for up to one month.
Servings: 12 (1/4 cup per serving)
Total Cost: $4.81 Cost per serving: $.40
Source: Diabetic Living
Nutritional Information per serving: 198 calories; 20 g total fat (2 g saturated fat); 102 mg sodium; 2 g fiber; 4 g carbohydrates; 5 g protein
Huevos Rancheros Burritos
Roasting the vegetables gives the ranchero sauce intensely rich flavor in just 10 minutes. Be sure to use plum tomatoes, which are meaty and not overly juicy--this will ensure a thick sauce that won't make the burrito soggy.
1/2 cup chopped onion
3 large plum (Roma) tomatoes, sliced
2 tablespoons plus 1 teaspoon olive oil, divided
1/2 chipotle chile canned in adobo sauce, chopped
1 tablespoon adobo sauce
1/2 cup water
1 tablespoon fresh lime juice
3/4 teaspoon chili powder
1/2 teaspoon kosher salt
1/2 teaspoon ground cumin
1 (14-ounce) can lower-sodium black beans, drained
6 large eggs, lightly beaten
6 (8-inch) wholegrain or multigrain tortillas
6 (1/2-inch-thick) slices avocado
2 tablespoons chopped fresh cilantro
1. Preheat broiler.
2. Toss onion and tomato with 1 tablespoon olive oil. Place on baking sheet; broil 8 to 10 minutes or until tomatoes are lightly charred around the edges, turning once.*
3. Transfer to a blender; add chile and adobo sauce. Pulse until coarsely pureed.*
4. While tomato and onion roast, combine 1/2 cup water, lime juice, chili powder, salt, cumin, black beans, and 1 tablespoon olive oil in a medium saucepan over medium-high heat.
5. Reduce heat, and simmer about 10 minutes or until beans are very tender. Partially mash bean mixture; cool to room temperature.
6. Heat a large nonstick skillet over medium heat. Add remaining 1 teaspoon olive oil to pan; swirl to coat.
7. Add eggs; cook 3 to 4 minutes or until eggs are soft and beginning to set, stirring frequently. Remove pan from heat.
8. Place tortillas on a work surface. Spread bottom third of each tortilla with 2 1/2 tablespoons bean mixture.
9. Divide eggs evenly over beans. Top eggs with 2 tablespoons each tomato sauce, 1 avocado slice, and 1 teaspoon cilantro. Roll up, jelly-roll style.
To freeze: Wrap each burrito in plastic wrap; place burritos in a large plastic freezer bag; label and date. Store for up to 3 months.
To reheat: Unwrap ¬burritos; rewrap with a ¬paper towel. Microwave on High for 3 to 4 minutes, turning once halfway through cooking. To reheat in the oven, unwrap burritos and rewrap in foil. Bake at 350° F and heat until warmed through.
*Chef’s Tips: If you don’t want to use a broiler or a blender, sauté the onions in 1 tablespoon oil in a saucepan over medium-high heat until soft. While the onions are cooking, mash the adobo chile with the side of a knife until it is like a paste; add it to pan along with adobo sauce. Add 1 cup diced tomatoes, drained well, and heat until warm.
Servings: 6 (1 burrito per serving)
Total cost: $6.55 Cost per serving: $1.09
Source: Cooking Light September 2015
Nutritional Information per serving: 299 calories; 14.3 g total fat (2.8 g saturated fat); 552 mg sodium; 6 g fiber; 32 g carbohydrates; 13 g protein
Butternut Squash Soup
2 tablespoons olive or canola oil
4 cups peeled butternut squash (from a 2-pound squash), cut in 1-inch cubes
1 large yellow onion, coarsely chopped
1 celery stalk, coarsely chopped
2 carrots, coarsely chopped
1 large Granny Smith apple, coarsely chopped
1 teaspoon chile powder
1 teaspoon dried sage
4 cups low-sodium vegetable broth or stock
Salt and freshly ground black pepper
1. In a large soup pot, heat oil over medium-high heat until hot. Add the squash, onion, celery, carrots and apple. Sauté until the vegetables are golden and starting to soften, about 10 to 12 minutes.
2. Add the chile powder, sage and a pinch of salt and cook for 30 seconds longer.
3. Add the broth and bring the mixture to a boil. Reduce the heat and simmer until the squash is very soft, about 40 minutes.
4. At this point, you can serve the soup as is--chunky soup. If you have a blender, work in batches by adding a few cups of the soup to the blender at a time and mix until smooth. (Be careful as the soup is hot!) If you don’t have a blender, use a potato masher to mash the vegetables.
5. Add salt and pepper to taste.
Chef’s Tips: add water if the soup is too thick. In place of the chile powder and sage, use a combination of cinnamon, allspice and/or nutmeg for a sweeter soup. Feel free to use chicken broth in place of the vegetable broth if you don’t need to make the soup vegetarian. The soup can be frozen in portion-sized containers.
Servings: 8 (1 cup per serving)
Total cost: $7.72 Cost per serving: $.96
Source: adapted from Laura in the Kitchen: Favorite Italian American Recipes Made Easy
Nutritional information per serving: 112 calories; 3.6 g total fat (.5 g saturated fat); 341 g sodium; 5.9 g fiber; 22.9 g carbohydrates; 5.0 g protein
Holiday Chocolate Mousse
1 1/2 teaspoons unflavored gelatin
1 cup 1% low-fat milk, divided
1/2 cup granulated sugar
2 tablespoons cornstarch
2 tablespoons unsweetened cocoa (like Hershey’s)
1/8 teaspoon salt
2 1-ounce squares semisweet chocolate (or 1/3 cup morsels), coarsely chopped
3/4 teaspoon vanilla extract
1 1/2 cups lite Cool Whip, thawed
1. Sprinkle gelatin over 1/4 cup milk in a small bowl; set aside.
2. Combine sugar, cornstarch, cocoa and salt in a saucepan. Add remaining 3/4 cup milk, stirring until smooth.
3. Cook over medium heat, stirring constantly until thickened.
4. Add gelatin mixture, stirring until gelatin dissolves. Remove from heat.
5. Add chocolate and vanilla, stirring until chocolate melts. Transfer mixture to a large bowl.
6. Cover and chill 1 1/2 hours; stirring frequently.
7. Fold in whipped topping. Spoon evenly into individual dessert dishes.
8. Cover with plastic wrap and chill until firm.
Chef’s Tips: sprinkle mousse with a touch of crushed candy canes or grated chocolate for an extra holiday touch.
Servings: 6 (1/2 cup per serving)
Total cost $2.50 Cost per serving $.42
Source: Cooking Light
Nutritional information per serving: 184 calories; 5.8 g total fat (3.7 g saturated fat); 83 mg sodium; 0.1 g fiber; 31.4 g carbohydrates; 3.5 g protein
Turkey Sloppy Janes
A healthier take on typical Sloppy Joes, this tangy recipe packs in the veggies and lean ground turkey breast. Serve on sprouted whole grain buns, brown rice or whole grain pasta with a large green salad on the side.
1 yellow onion, chopped
1 green bell pepper, chopped
3 tablespoons 365 Everyday Value® Organic no-salt-added Tomato Paste
1 cup grated carrots (from 1 large carrot)
3/4 pound ground turkey breast
1 (15-ounce) can no-salt-added tomato sauce
1/2 cup chopped pitted dates (about 5 dates)
4 teaspoons balsamic vinegar
5 teaspoons 365 Everyday Value® Organic Yellow Mustard
Heat a large skillet over medium-high heat. Add onion and pepper and cook until starting to stick and lightly brown, stirring frequently, 4 to 5 minutes. Stir in tomato paste, carrots and 2 tablespoons water and cook 2 minutes longer or until carrots are tender, stirring occasionally and scraping any browned bits from the surface of the pan. Add turkey and cook 3 minutes or until turkey is no longer pink, stirring to break it up as it cooks. Stir in tomato sauce, dates, vinegar, mustard and 1/2 cup water and bring to a boil. Reduce heat to low, cover and simmer 15 minutes to blend flavors.
Per serving: 270 calories (60 from fat), 7g total fat, 2g saturated fat, 60mg cholesterol, 190mg sodium, 33g total carbohydrate (6g dietary fiber, 21g sugar), 19g protein
Salmon Pumpernickel Bites
Pumpernickel, with its subtle sweetness and hearty flavor, provides the perfect base for an appetizing bite of smoked salmon topped with a lemon-dill crème fraîche mixture. You can prepare all of the components ahead of time, but assemble just before serving.
4 thin slices pumpernickel bread, cut into 1 1/2-inch by 1 1/2-inch squares
1/2 cup crème fraîche
1 tablespoon chopped fresh dill
1/4 teaspoon grated lemon zest
1/8 teaspoon sea salt
8 ounces smoked salmon, cut into small pieces
Preheat oven to 425°F. Place bread slices on a baking sheet and toast about 8 minutes or until crisp, flipping over halfway through baking. Let cool. Meanwhile, stir together crème fraîche, dill, lemon zest and salt. Top each piece of bread with a piece of salmon and a dollop of crème fraîche mixture. Serve immediately.
Per serving (1 piece): 45 calories (20 from fat), 2.5g total fat, 1g saturated fat, 15mg cholesterol, 30mg sodium, 1g total carbohydrate (0g dietary fiber, 0g sugar), 5g protein
Green Beans with Shallots and Almonds
Serves 6 to 8
Serve these green beans on a large platter with lemon wedges on the side for squeezing over the top. They make a great side dish for holiday meals as well as roasted fish or grilled shrimp.
Salt and pepper to taste
1 pound fresh or frozen green beans, trimmed
2 tablespoons extra virgin olive oil
1/4 cup chopped shallots
2 tablespoons chopped parsley
1 tablespoon chopped oregano
2/3 cup blanched almond slivers, toasted
Bring a large pot of salted water to a boil. Add green beans and cook until just tender, 5 to 7 minutes. Drain and transfer to a large bowl.
Meanwhile, heat oil in a small pot over medium heat. Add shallots and cook, stirring occasionally, until softened and light golden brown, 4 to 5 minutes. Add shallots to hot, drained green beans. Add parsley, oregano, salt and pepper and toss gently. Transfer to a serving platter, garnish with almonds and serve.
Per serving: 110 calories (80 from fat), 9g total fat, 1g saturated fat, 0mg cholesterol, 170mg sodium, 7g total carbohydrate (4g dietary fiber, 2g sugar), 3g protein
Apple, Sausage, and Sage Sourdough Stuffing
Makes about 12 cups, 12 to 14 servings
This rich, full-flavored stuffing is a show-stealer, whether stuffed in a turkey or baked on its own. For a vegetarian version, use vegetable broth instead of chicken broth and substitute vegetarian sausage or a few cups sautéed shiitake mushrooms for the meat sausage.
1 loaf sourdough hearth bread, cut into 1/2-inch cubes (about 11 cups)
1 tablespoon expeller-pressed canola oil
3/4 pound fresh mild pork or chicken sausage, bulk or removed from casings
4 Braeburn, Gala or other apples, cored and diced
3 ribs celery, thinly sliced
1 large onion, diced
2 tablespoons unsalted butter
2 1/2 cups low-sodium chicken broth
1/3 cup chopped fresh sage leaves
3/4 teaspoon fine sea salt
1/2 teaspoon freshly ground pepper
Preheat oven to 300°F. Spread bread cubes out on two baking sheets and bake until dried but not browned, about 15 minutes. Transfer to a large bowl.
Meanwhile, in a large skillet, heat oil over medium-high heat. Add sausage and cook, breaking up chunks with a spoon, until browned, about 6 minutes. Add apples, celery, onion and butter and cook, stirring occasionally, until apple and vegetables are softened, 8 to 10 minutes more. Add to the bread. Stir in broth, sage, salt and pepper.
If using to stuff a turkey, cool completely before stuffing. If baking separately, heat oven to 350°F; bake in a buttered casserole dish until lightly browned and crisp on top, 50 to 60 minutes.
Per serving: 260 calories (100 from fat), 11g total fat, 3.5g saturated fat, 30mg cholesterol, 620mg sodium, 30g total carbohydrate (3g dietary fiber, 6g sugar), 9g protein
Berries with Vanilla or Almond Cream
Note: this is a wonderful recipe for any season, but is perfect for summer celebrations
Serving Size: about ½ cup Total servings: 8
4 cups washed blueberries (or strawberries, or both, layering strawberries, then cream, and topping with blueberries)
1 cup reduced-fat cream cheese (for serving to a group of 30, I’ve used 1 large tub Philadelphia brand whipped cream cheese, 1 small container plain Greek yogurt, and 1 small tub fat-free cream cheese)
2 Tbsp skim or 1 % milk (if using the Greek yogurt, you will not have to add milk; if not using Greek yogurt, milk is needed)
2 Tbsp powdered sugar (I use more, adding a little at a time and adjusting for taste)
½ tsp almond extract or vanilla extract
4 Tbsp toasted sliced almonds (omit this if anyone has a nut allergy)
1) Divide the berries into dishes or cups. (For a large group or outdoor event, Chinet Cut Crystal 9 oz. plastic cups are convenient)
2) Using electric mixer, cream together the cream cheese/yogurt, milk (if using), and sugar until smooth. Add the extract and mix well. Fold in almonds if adding these.
3) Serve the berries with a dollop of almond/vanilla cream.
Try the cream topping on homemade carrot or zucchini bread!
Submitted by Brenda Rendelman, RD, CDE; Central Ohio Diabetes Association. Original recipe found on page 131 of The Diabetes Food & Nutrition Bible by Warshaw and Webb.
Using 3 large tomatoes will serve 2.
Wash, slice, and chop at least 2 or 3 large home-grown tomatoes and set aside. Mince 1 clove of fresh garlic. In a cast-iron skillet, heat a small amount (1 to 2 teaspoons) olive oil and sauté the minced garlic. Add the chopped fresh tomatoes and cook over medium heat about 5 to 10 minutes, stirring occasionally; cover skillet when not stirring. Add small amount fresh-ground pepper, dash of oregano, and a dash of chopped fresh basil or dried basil leaves. If have fresh spinach on hand, stir in some fresh spinach leaves, and cook a few more minutes. Serve in bowls and enjoy. Suggestion: serve with bread brushed with olive oil and toasted on cookie sheet in oven. Submitted by Brenda Rendelman, RD, CDE; Central Ohio Diabetes Association.
Using 6 peppers will serve 4. 3 peppers will serve 2. This recipe can be assembled in advance
Hit oven to 225 degrees. While oven is heating, wash and seed (but do not slice or chop) orange/yellow/red peppers. Cut in half 2 of the peppers. Chop 1 or 2 of the other peppers. Put the halved pepper and chopped peppers into a bowl. Drizzle 2 teaspoons olive oil over peppers and stir until coated. Place the halved peppers on a cookie sheet and fill each half with diced peppers. Bake for 15 to 20 minutes or until the edges of the peppers begin to char. To have a variety of tastes, try sprinkling diced or shredded mozzarella on the top of one half, toasted pine nuts on two of the halves, and sprinkle both pine nuts and diced cheese to a fourth pepper half. Bake for 5 minutes longer, serve while warm, and enjoy! Submitted by Brenda Rendelman, RD, CDE; Central Ohio Diabetes Association.