Sensational Substitutions for Cooking and Baking

Make Your Favorite Foods Diet-Friendly

-- By Becky Hand, Licensed & Registered Dietitian

New Year’s Resolutions…always made and often broken.

Is your motivation waning? Are you already feeling deprived because

your favorite recipes are off limits? Making meals count is important.

Meals should be satisfying, good tasting, pleasing to the eye, nutritious,

and have a texture that is pleasing to your palate. Otherwise, you WILL

feel deprived. The good news? It is easy to modify some of your favorite

recipes by using the sensational substitutions listed below. You don’t

have to eat a sparse and boring "diet meal" any longer.

--Cooking Substitutions

Instead of… ---> Try…

1 Cup Cream ---> 1 Cup Evaporated Milk

Cream to thicken Soups ---> Pureed Potatoes or Vegetables

Oil-based Marinades ---> Citrus Juice or Flavored Vinegar

Stick Margarine ---> Small amounts of Olive oil, Canola oil, or Broth

2 ounces of Mild Cheddar Cheese ---> 1 ounce Reduced-fat Sharp Cheddar Cheese

White Rice ---> Brown rice, Bulgur, Kasha, Quinoa, Whole Wheat Couscous

Meat or Poultry for Stir Fry ---> Tofu (Extra Firm, Cubed) or more Vegetables

Ground Meat ---> Ground Turkey Breast; Finely Chopped Vegetables with Less Meat; Crumbled Tofu, Tempeh, or Soy Crumbles; Beans

--Baking Substitutions

Instead of… ---> Try…

1/2 Cup Oil, Butter or Margarine ---> 1/4 Cup Applesauce + 1/4 Cup Canola Oil, Butter, or Margarine

1 Egg ---> 2 Egg Whites

Sweetened Condensed Milk ---> Nonfat Sweetened Condensed Milk

Evaporated Milk ---> Evaporated Skim Milk

1 Cup Chocolate Chips ---> 1/2 Cup Mini Chocolate Chips, Chopped Dried Fruit, or Chopped Nuts

Frosting ---> Sliced Fresh Fruit with a dusting of Powdered Sugar

Sour Cream ---> Nonfat Sour Cream, Low fat Sour Cream, Pureed Low Fat Cottage Cheese

Whole Milk ---> Skim Milk

Cream Cheese ---> Low Fat Cream Cheese

Sugar ---> Artificial sweetener for some or all (follow manufacturer’s directions); 1/4 to 1/2 Less Sugar in the recipe

Substitution Chart for Vegetarians

Meat-free

Ingredient Substitute

Gelatin--> Agar-agar (sea vegetable powder or flakes),

arrowroot (starchy powder from tropical tuber), ground

nuts and seeds, gums (guar gum is from an East Indian

seed, xanthan gum is from corn), kudzu (starchy powder

from tropical tuber).

Meat--> Beans, cheese, seitan (wheat meat), tempeh

(cultured soy food), textured vegetable protein (TVP),

tofu.

Meat, chicken or seafood stock--> Apple, cranberry,

orange or pomegranate juice, beer, Dr. Bronner's mineral

tonic, garlic broth, miso (fermented soybean paste) diluted

with water, sherry, vegetable bouillon cubes, vegetable

stock, water in which beans, pasta or vegetables have been

cooked, wine.

Seasoned or smoked meats--> For sausage, substitute crumbled

tofu seasoned with fennel, parsley and garlic. For smoked

meats, substitute canned chipotle chilies, oven-roasted

vegetables, toasted nuts, smoked tofu or smoked cheeses.

Vegan

Ingredient Substitute

Buttermilk--> Clabbered soymilk (to clabber, mix 2 tsp

lemon juice or white vinegar per cup of soymilk).

Cheese--> Soy- and nut-based cheeses.

Cottage cheese/ricotta--> Crumbled tofu.

Eggs--> Crumbled or pureed tofu.

Mayonnaise--> Tofu mayonnaise.

Milk--> Nut milk, rice milk, soymilk.

Low fat

Ingredient Substitute

Creamed soups and sauces--> Arrowroot (starchy powder

from tropical tuber), kudzu. Use roasted, pureed vegetables

as a base, then finish the soup or sauce with nonfat strained

yogurt.

Oil in baked goods--> Applesauce, pureed bananas, pureed

stewed prunes.

Oil for sautéing--> Apple juice, sherry, vegetable stock,

wine.

Salad dressing--> Citrus juice or cider vinegar thickened

with pureed roasted red peppers, carrots, onions or garlic.

Sour cream--> Strained nonfat yogurt.

White sauce--> Pureed white beans.

Yeast-Free

Ingredient Substitute

Bread--> Baking soda breads (quick breads), flatbreads,

muffins, sprouted breads.

Salad dressing (wine-or vinegar-based)--> Puree citrus

juice and avocado, Puree citrus juice and oil,

Mix peeled, cubed fruit such as mango, oranges and papaya

into green salads

Vinegar--> Cranberry or pomegranate juice, lemon or lime juice,

mango powder (amchoor), tamarind paste or pulp, vitamin C powder

(ascorbic acid).

White sugar--> Bananas, barley malt, brown rice syrup, date sugar, dried fruits, fruit juices, maple syrup.

Allergy

Ingredient Substitute

Butter--> Clarified butter (milk solids have been removed),

olive oil, sesame oil.

Chocolate--> Carob.

Cow's milk--> Almond, goat, rice and soymilk.

Cow's milk cheese--> Cheeses made from soy, nuts, goat or

sheep milk.

Eggs--> Egg Replacer; liquid lecithin with 2 tsp guar gum;

baking soda plus pureed fruit or vegetables; and flax seeds

pureed with water.

Peanuts--> Almonds.

Wheat flour (for baking)--> Barley, buckwheat, corn, kamut,

oats, rice, rye, spelt.

Wheat pasta--> Corn, kamut and spelt pasta, rice noodles.

Ethnic

Origin Ingredient Substitute

Americas~~~

Cactus pads (nopales)--> Green beans, okra.

Chayote squash--> Yellow or green pattypan squash or

zucchini.

Masa flour--> Mix corn flour with lime juice.

Poblano or Anaheim chilies--> Minced jalapeno chili and

green bell pepper.

Posole (dried hominy)--> Canned white hominy.

Asian~~~

Bok choy (Chinese white cabbage)--> Beet greens, kale and

Swiss chard

Chinese cooking wine--> Dry sherry.

Chinese five-spice powder--> Anise seed or star anise,

fennel seed, cinnamon, black peppercorns and whole cloves.

(If you have a mortar and pestle or electric spice grinder,

use whole spices, otherwise use ground dry spices.).

Galangal (Thai ginger)--> Fresh ginger.

Lemon grass--> Lemon zest.

Lotus root--> Jicama or water chestnuts.

Mirin (Japanese rice wine)--> Sweet white wine.

Nam pla (Thai fish sauce)--> Soy sauce and lime juice.

Rice wine vinegar--> Cider vinegar, white wine vinegar.

Sesame oil--> 1 Tbsp sesame seeds fried in 1/2 cup vegetable

oil.

Thai basil--> Italian basil.

Water chestnuts--> Jicama.

Indian~~~

Atta (chapati flour)--> 1/2 cup all-purpose unbleached

flour plus 1/2 cup sifted whole wheat flour.

Chana dal--> Split yellow peas.

Curry powder--> Mix together to taste ground ginger, cumin, coriander, fenugreek, turmeric and fennel.

Garam masala (mixed spices)--> 1 tsp. cardamom seeds,

1 Tbs. cumin seed, 1 Tbs. coriander seed, 2 tsp. black

peppercorns, 1 tsp. cinnamon, 1 tsp. cloves, 1 tsp

nutmeg. (If you have a mortar and pestle or electric

spice grinder, use whole spices, or mix together ground

dry spices.)

Jaggery (coarse palm sugar)--> Date sugar or brown sugar.

Toor dal, urad dal, mung dal--> Red lentils.

Mediterranean~~~

Broccoli rabe (rapini)--> Broccoli plus arugula or

dandelion greens.

Cannellini beans--> Great Northern beans, navy beans,

red kidney beans.

Fava beans, dried--> Butter beans.

Fava beans, fresh--> Fresh or frozen lima beans.

Fennel--> Celery plus some fennel or anise seeds.

Parmesan cheese--> Any hard, aged grating cheese such as Asiago or Romano or aged Monterey jack.

Pine nuts--> Walnuts or a mixture of walnuts and almonds.

Alcohol-Free

Ingredient Substitute

Red wine--> Pomegranate juice; 1/2 cup water plus

2 tsp balsamic vinegar.

White wine--> Apple, carrot or bell pepper juice,

vegetable stock.

Wine or beer--> Non-alcoholic wine or beer.

Substitution Chart Olive Oil for Butter

When recipes call for cooking oils or fats, try olive oil instead.

It's easy — where you would usually use cooking oils such as vegetable

or canola oil, or fats such as butter or margarine, just substitute

olive oil. It's better for you — and it tastes terrific, too.

As a rule of thumb, substitute an equal amount of olive oil for other

cooking oils and three quarters the amount for butter or margarine.

For exact guidelines, use the chart below.

Butter/Margarine = Olive Oil

1 teaspoon = 3/4 teaspoon

1 tablespoon = 2 1/4 teaspoons

2 tablespoons = 1 1/2 tablespoons

1/4 cup = 3 tablespoons

1/3 cup = 1/4 cup

1/2 cup = 1/4 cup + 2 tablespoons

2/3 cup = 1/2 cup

3/4 cup = 1/2 cup + 1 tablespoon

1 cup = 3/4 cup

Tender Pork and Bean Stew - 18g Carbs, 5g Fiber, 3g Sugar

A bit of almonds inspire this Basque-like stew.

Diabetes-Friendly

Number of Servings: 6

Serving Size: 3-4 oz pork with 1/4 cup beans

1 1/2 lb Pork tenderloin, cut into 1-inch cubes

2 Tbsp unbleached white flour

1/2 Tbsp salt

1/2 tsp pepper

1/2 Tbsp olive oil

1/2 cup chopped onion

1 cup low-fat, low-sodium chicken broth

1 cup diced canned tomatoes

2 Tbsp slivered almonds

1 tsp chili powder

1/4tsp cayenne pepper

1/2 tsp cinnamon

1 can black beans, drained and rinsed

In a plastic bag, combine the flour, salt, and pepper with the

pork cubes. Shake the bag well. Heat the oil in a large stockpot

over medium-high heat. Add the pork and brown on all sides for

about 10 minutes. Add the broth, tomatoes, almonds, and spices.

Bring to a boil, lower the heat, and simmer for 30 minutes.

Add the beans and simmer for 10 more minutes.

Number of Servings: 6

Serving Size: 3-4 oz pork with 1/4 cup beans

Nutrition per Serving:

274 Calories, 79 Calories from Fat, 9g Total Fat,

2g Saturated Fat, 71mg Cholesterol, 417mg Sodium,

18g Total Carbs, 5g Dietary Fiber, 3g Sugars,

31g Protein

Exchanges Per Serving:

1 Starch, 4 Very Lean Meat, 1 Monounsaturated Fat

Carb Choices: 1

Broccoli Guacamame - 9.1g Carbs, 4.1g Fiber, 1.6g Sugar

This soybean-spin on guacamole adds some extra fiber to that classic

dip. Try using cut up bell peppers instead of chips for an even

healthier treat. This recipes comes to us from Kinzie of To Cheese

or Not to Cheese?

Serves: 6

1/2 cup edamame

1/2 cup broccoli stalks, peeled

1 avocado, peeled and sliced lengthwise

1 scallion, sliced

1/2 red onion, diced

1 clove garlic, minced

1/2 jalapeno, minced

Juice of one lime

1 tomato, diced

2 Tbsp cilantro, chopped

Salt to taste

Bring 2 cups of water to boil.

Add edamame, blanch for 2 minutes, drain and set aside.

Bring water to a boil once more, add broccoli, blanch for 2 minutes

and drain.

In food processor, puree edamame and broccoli together.

Using a potato-master or the back of a spoon, mash the edamame-broccoli

puree with the avocado, scallion, red onion, garlic, jalapeno, lime,

tomato and cilantro.

Salt to taste and serve.

Servings per Recipe: 6

Nutritiontion per Serving:

100 Calories, 58 Calories from Fat, 6.5g Total Fat, .9g Saturated Fat,

0mg Cholesterol, 204mg Sodium, 405mg Potassium, 4.1g Protein,

9.1g Total Carbs, 4.1g Dietary Fiber, 1.6g Sugars

Sesame Asparagus Salad - 4.5g Carbs

2 pounds asparagus, trimmed

2 tablespoons soy sauce

1 tablespoon rice wine vinegar

2 teaspoons sesame oil

1/2 packet sugar substitute

2 tablespoons toasted sesame seeds

Place asparagus in a large saucepan of lightly salted boiling water. Simmer 6 to 8 minutes until just tender. Do not overcook (stalks should not droop when picked up). Drain and pat dry. Cut into 1 1/2-inch pieces.

In a large bowl, mix soy sauce, vinegar, sesame oil, sugar substitute and sesame seeds. Add asparagus and toss to coat. Chill 30 minutes for flavors to blend.

Makes 6 servings

Calories 53, Fat 3 g, Carbs 4.5 g, Fiber 1/5 g.

Herb-Marinated Ostrich - 1g Carbs, 0g Fiber

Marinade:

2/3 cup balsamic vinegar

1/4 cup olive oil

2 tablespoons finely chopped garlic

1 tablespoon rosemary, crushed

1 tablespoon thyme leaves

1 teaspoon freshly ground black pepper

Ostrich:

2 pounds tender ostrich steaks, approximately 1 1/2 inches thick

Combine marinade ingredients in plastic bag; add meat, turning to coat. Close bag securely and marinate in refrigerator 1 hour, turning occasionally.

Remove meat from marinade; discard marinade. Place meat on rack in broiler pan so that surface of meat is 3 to 4 inches from heat.

Broil 26 to 31 minutes for medium-rare to medium doneness, turning once. Carve into slices.

Makes 8 servings.

Calories 118, Fat 3 g, Carbs 1 g, Sodium 49 mg, Fiber 0 g.

Spicy Breakfast Burrito - 33g Carbs, 5g Fiber

This Mexican breakfast can be made in about 5 minutes, or make a

big batch on the weekend, freeze it, and microwave one for a fast

breakfast on the go.

This recipe comes to us from Dawn Jackson Blatner, registered

dietitian and author of The Flexitarian Diet.

1 whole egg*

2 egg whites*

1/4 cup canned black beans, rinsed and drained

2 Tbsp canned chopped green chilies

2 Tbsp shredded cheddar cheese

Cooking spray

1 small (6-inch) whole-grain tortilla

*Flex Swap - you can substitute 1 whole egg and 2 egg whites with a

1/2 cup crumbled firm tofu, sauteed with 1/8 teaspoon turmeric (for

yellow color).

Mix eggs*, beans, chilies, and cheese together and then scramble mixture

in pan sprayed with cooking spray over medium heat. Wrap in tortilla.

Servings per Recipe: 1

Nutrition per Serving:

304 Calories, 11g Total Fat, 5g Saturated Fat, 226mg Cholesterol,

509mg Sodium, 33g Total Carbs, 5g Dietary Fiber, 24g Protein

Crispy "Fried" Veggies - 12.4g Carbs, 3.5g Fiber, 3.3g Sugar

2 cup Cereal, multibran flakes, crushed

1/2 cup grated parmesan cheese, low sodium, fresh

4 eggs

4 cup chopped zucchini, onions, and mushrooms, bite-sized, even pieces

1 grapeseed oil cooking spray

1 oz kosher salt, to taste (optional)

1 pinch black pepper, fresh (to taste)

1 Tbsp olive oil

1/4 cup whole wheat flour

1/2 tsp ground cayenne (red pepper) (to taste)

1/4 cup fresh basil, finely chopped

1. Preheat oven to 400 degrees. Spray cookie sheet with nonfat cooking

spray. For faster clean up, line cookie sheet with foil.

2. Mix flakes, basil, cayenne, and cheese together in a small bowl. Add

salt (if desired) and pepper to taste.

3. Using a separate bowl, beat eggs with a fork for one minute. Put

flour in another large bowl. Making sure veggies are dry, dip them,

about a cup at a time, into the flour, then into beaten egg. Scoop

them out of eggs with a slotted spoon, draining well. Then dip into

dry mixture, coating well.

4. Place veggies on prepared cookie sheet, make sure they do not touch

each other. Drizzle lightly with the olive oil.

5. Bake for 10 minutes. Turn over and bake an additional 5 minutes or

until crispy and golden brown.

6. Season to taste, and serve hot.

Additional Information - -

Depending on the type of vegetables you use and the size you cut

them, cooking time may vary. Dip veggies in your favorite creamy

dressing or just sprinkle with lemon juice and some more grated

Parmesan.

Servings: 8

Nutrition per Serving:

109.4 Calories, 5g Total Fat, 1.1g Saturated Fat, 3.9g Unsaturated Fat,

12.4g Total Carbs, 3.5g Dietary Fiber, 3.3g Sugars,

138.6mg Potassium, 6g Protein Sodium 105.1 mg

Dietary Exchanges: 1/2 Fat, 1/2 Starch, 1/2 Vegetable

Pecos River Bowl of Red - 7g Carbs, 3g Fiber

2 tablespoons lard, butter or bacon drippings

1 large onion, coarsely chopped

3 pounds boneless chuck roast or 80 percent lean beef, cut into 1/2-inch cubes

3 medium-sized cloves garlic, finely chopped

1/4 cup pure ground hot red chile, plus more to taste (see note)

1/4 cup pure ground mild red chile, plus more to taste (see note)

1 tablespoon ground cumin (divided use)

1 1/2 teaspoons salt, plus more to taste

Melt the lard in a large, heavy pot over medium heat. Add the onion and cook until it is translucent, about 5 minutes. Remove the pot from the heat.

In a large bowl, mix the meat with the garlic, ground chiles, about 1/2 the cumin and the salt. Transfer the meat mixture to the pot and immediately add 3 cups water. Stir to combine.

Return the pot to the stove, place it over high heat and bring the meat mixture to a boil. Then lower the heat and simmer, uncovered, stirring occasionally, until the meat is very tender and the flavors are well blended, 2 1/2 to 3 hours.

Taste the chili and determine the need for more salt or more chile. Stir in the remaining cumin and serve with toppings, such as chopped onion, sliced pickled jalapenos, grated cheddar cheese or a combination of cheddar and Monterrey Jack, sour cream and/or lime wedges.

Makes 4 servings.

Calories 418, Fat 23 g, Carbs 7 g, Sodium 638 mg, Fiber 3 g.

Green and Yellow Bean Salad - 2g Carbs, 3g Fiber

By The Canadian Living Test Kitchen

To retain the color and crispness of the beans, make this salad

as close to the time of your get-together as possible.

Servings: 6

12 oz (375 g) each green and yellow beans

2 Tbsp (25 mL) chopped fresh oregano

2 Tbsp (25 mL) extra-virgin olive oil

2 Tbsp (25 mL) wine vinegar

2 tsp (10 mL) grainy mustard

1 clove garlic, minced

1/2 tsp (2 mL) each salt and pepper

Half red onion, thinly sliced

Fill bowl with ice water. In large pot of boiling salted water, blanch

green beans until tender-crisp, 3 to 4 minutes. With slotted spoon,

transfer to ice water; stir until cold. Drain on towel-lined plate.

Repeat with yellow beans. (Make-ahead: Wrap and refrigerate for up

to 4 hours.)

In large bowl, whisk together oregano, oil, vinegar, mustard, garlic,

salt and pepper. Add onion and green and yellow beans; toss to combine.

Servings: 6

Nutrition per Serving:

96 Calories, 5g Total Fat, 1g Sat Fat, 0mg Cholesterol,

3g Protein, 12g Carbs, 3g Fiber, 482mg Sodium

calcium 6%, iron 12%, vit A 8%, vit C 22%, folate 20%

Sauteed Chicken Breasts with Salsa Verde - 2g Carbs, 0g Fiber

[this is high in sodium... so do not use is you are on a low

sodium diet. Anchovies and capers have salt so if using leave

the added salt out. Also, consider rinsing the capers to

remove some of the salt. Take care, Gloria]

Found at: www.cooking. com

Source: Quick From Scratch - Italian

Perk up boneless chicken breasts with piquant salsa verde. In Italy

this tangy green sauce often accompanies poached chicken or fish and

boiled meat. We think it's delicious on sauteed and grilled foods

as well.

Active Time: 15 Min

Total Time: 20 Min

Serves: 4

2/3 cup lightly packed flat-leaf parsley leaves

3 Tbsp drained capers

3 cloves garlic, 1 whole, 2 minced

4 tsp lemon juice

1 tsp anchovy paste

1/2 tsp Dijon mustard

3/4 tsp salt

1/4 tsp fresh-ground black pepper

1/2 cup PLUS 1 Tbsp olive oil

4 boneless, skinless chicken breasts (about 1 1/3 lb in all)

1/4 tsp dried thyme

Put the parsley, capers, the whole garlic clove, the lemon juice,

anchovy paste, mustard, 1/2 teaspoon of the salt, and 1/8 teaspoon

of the pepper into a food processor or blender. Pulse just to chop,

six to eight times. With the machine running, add the 1/2 cup oil

in a thin stream to make a slightly coarse puree. Leave this salsa

verde in the food processor; if necessary, pulse to re-emulsify

just before serving.

In a large frying pan, heat the remaining tablespoon of oil over

moderate heat. Season the chicken breasts with the remaining

1/4 teaspoon salt and 1/8 teaspoon pepper and the thyme and put

them in the hot pan. Cook the chicken until brown, about 5 minutes.

Turn and cook until almost done, about 3 minutes longer. Add the

minced garlic and cook for 30 seconds, stirring. Cover the pan,

remove from the heat, and let steam 5 minutes. Serve the breasts

with their juices and then the salsa verde poured over the top.

Serves: 4

Nutrition per Serving:

443 Calories, 65% Cal. from Fat, 32g Total Fat, 0g Saturated Fat,

87mg Cholesterol, 2g Total Carbs, 0g Fiber, 1062mg Sodium,

35g Protein

Plantain Soup - 23g Carbs, 2g Fiber

NUTRITION PROFILE:

Low Calorie | Low Sodium | Low Cholesterol | Low Sat Fat |

Heart Healthy | Diabetes Appropriate | Healthy Weight

Shredded plantains and fresh cilantro combine in a refreshing

Puerto Rican soup.

Makes 8 servings, about 1 cup each

ACTIVE TIME: 20 minutes

TOTAL TIME: 50 minutes

EASE OF PREPARATION: Easy

3 green plantains, peeled (see Tip)

1 tsp extra-virgin olive oil

2 cloves garlic, minced

1/2 cup finely chopped fresh cilantro, divided

8 cups reduced-sodium chicken broth

1 1/2 cups water

1/2 tsp salt

Freshly ground pepper to taste

8 tsp finely shredded Parmesan cheese

8 lime wedges

1. Shred plantains using the large holes of a box grater.

2. Heat oil in a large saucepan over medium heat. Add garlic and

1/4 cup cilantro; cook, stirring, until the garlic is softened,

1 to 2 minutes. Add broth and water and bring to a boil. Stir in

plantains and reduce heat to a simmer. Simmer until the plantains

are tender and the soup is thickened, 25 to 30 minutes. Stir in

the remaining 1/4 cup cilantro and season with salt and pepper.

Sprinkle each serving with 1 teaspoon Parmesan cheese and garnish

with a lime wedge.

Servings: 8

Servings Size: about 1 cup each

Nutrition per Serving:

121 Calories, 2g Fat, 1g Sat, 1g Mono, 6mg Cholesterol, 6g Protein,

23g Carbs, 2g Fiber, 315mg Sodium, 346mg Potassium

Nutrition bonus: Vitamin C (20% daily value), Vitamin A (15% dv).

1 1/2 Carbohydrate Servings

Exchanges: 1 1/2 fruit

From: Eating Well Magazine September/October 2007

TIP:

Plantains are usually sold underripe with green-yellow skin—just

what you'll need for this recipe. (A ripe plantain, with black-yellow

skin, should not be used instead.) Find them at large supermarkets

or Hispanic markets. To peel an unripe plantain, slice off both

ends and cut into 3-inch lengths. Using the tip of a paring knife,

cut 4 lengthwise slits along each piece. Soak in ice water for

3 to 5 minutes to loosen the skin. Remove from the water and peel.

Spaghetti Squash & Pork Stir-Fry - 22g Carbs, 5g Fiber

NUTRITION PROFILE:

Low Calorie | High Fiber | Low Sat Fat | High Potassium | Heart

Healthy | Diabetes Appropriate | Healthy Weight

Here's an unusual but delicious way to use the delicate strands of

spaghetti squash—in an Asian-inspired pork stir-fry. The flavors of

toasted sesame oil, fresh ginger, garlic and a hit of spicy red chile

sauce cling to the beautiful strands. Serve with jasmine rice.

Servings: 4

Serving Size: about 1 1/2 cups each

ACTIVE TIME: 30 minutes

TOTAL TIME: 1 1/2 hours

EASE OF PREPARATION: Easy

1 3-lb spaghetti squash

1 lg pork tenderloin, trimmed

2 tsp toasted sesame oil

5 medium scallions, thinly sliced

2 cloves garlic, minced

1 tablespoon minced fresh ginger

1/2 tsp salt

2 Tbsp reduced-sodium soy sauce

2 Tbsp rice vinegar

1 tsp Asian red chile sauce, such as sriracha, or chile oil

1. Preheat oven to 350 degrees F.

2. Cut squash in half. Scoop out and discard seeds. Place each half,

cut-side down, on a baking sheet. Bake until the squash is tender,

about 1 hour. Let cool for 10 minutes then shred the flesh with a

fork into a bowl. Discard the shell.

3. Slice pork into thin rounds; cut each round into matchsticks.

4. Heat a large wok over medium-high heat. Swirl in oil, then add

scallions, garlic, ginger and salt; cook, stirring, until fragrant,

30 seconds. Add the pork; cook, stirring constantly, until just

cooked through, 2 to 3 minutes. Add the squash threads and cook,

stirring, for 1 minute. Add soy sauce, rice vinegar and chile sauce

(or chile oil); cook, stirring constantly, until aromatic, about

30 seconds.

Servings: 4

Serving Size: about 1 1/2 cups each

Nutrition per Serving:

236 Calories, 6g Fat, 1g Sat, 2g Mono, 74mg Cholesterol, 27g Protein,

22g Carbs, 5g Fiber, 707mg Sodium, 878mg Potassium

Nutrition bonus: Vitamin C (25% daily value), Potassium (24% dv),

Iron (17% dv)

1 Carbohydrate Serving

Exchanges: 1/2 other carbohydrates, 3 lean meat

MAKE AHEAD TIP:

Prepare the squash (Steps 1 & 2), cover and refrigerate for up

to 2 days.

From: Eating Well Magazine September/October 2007

Cheesy Broccoli-Potato Mash - 17g Carbs, 2g Fiber

NUTRITION PROFILE:

Low Calorie | Low Carb | Low Sodium | Low Cholesterol | Diabetes

Appropriate | Healthy Weight

Mashing broccoli with cheese and potatoes might just be the ticket

to getting your kids to eat their veggies.

Servings: 6

Serving Size: 2/3 cup each

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

1 lb Yukon Gold potatoes, cut into wedges

3/4 lb broccoli crowns, chopped (4 cups)

3/4 cup shredded fontina cheese

1/2 cup nonfat milk, heated

1/2 tsp salt

Freshly ground pepper to taste

Bring 1 inch of water to a boil in a large pot. Place potatoes in a

steamer basket and steam for 10 minutes. Place broccoli on top, cover

and steam until the potatoes and broccoli are tender, 6 to 8 minutes

more. Transfer the broccoli to a large bowl and coarsely mash with a

potato masher. Add the potatoes, cheese, milk, salt and pepper and

continue mashing to desired consistency. Serve immediately.

Servings: 6

Serving Size: 2/3 cup each

Nutrition per Serving:

135 Calories, 4g Fat, 3g Sat, 1g Mono, 16mg Cholesterol, 7g Protein,

17g Carbs, 2g Fiber, 329mg Sodium, 201mg Potassium

Nutrition bonus:

Vitamin C (100% daily value), Vitamin A (30% dv), Calcium (15% dv)

1 Carbohydrate Servings

Exchanges: 1 starch, 1/2 high fat meat

From: Eating Well Magazine September/October 2007

Grilled Beef Kabobs - 12g Carbs, 2g Fiber, 6g Sugar

Glad to Meat You - -

Fat drips off of your meat for a healthier burger, right? Well, not

really. The fact is when you grill fatty meats on the BBQ, most of

the fat remains in the meat. What to do?

* Choose lean cuts of meat.

* Marinate the meat overnight. This will help keep it tender as it

grills and let the flavor saturate your food.

* Or toss plenty of spices or a rub on the meat just before grilling.

Servings: 4

Serving size: 2 kabobs

1 Tbsp garlic, minced

1/2 cup balsamic vinegar

2 Tbsp olive oil

1 tsp black pepper

1 tsp fresh rosemary, minced

1 tsp fresh thyme, minced

1 lb beef sirloin or top round

1 medium red onion, cut into 1/2-inch squares

1 large red bell pepper, cut into 1/2-inch squares

1 large yellow bell pepper, cut into 1/2-inch squares

8 cherry tomatoes

1. Assemble the marinade by combining the garlic, balsamic vinegar,

olive oil, black pepper, rosemary, and thyme in a medium bowl.

2. Cut the beef into 1/2 to 3/4-inch cubes. Place the beef in the

marinade and allow to marinate in the refrigerator for at least

1 hour. (For the best results, marinate the beef overnight in the

refrigerator. )

3. To prevent burning, soak a set of wooden skewers in cold water

for 20 minutes. Place the beef and the vegetables on the skewers

in this order: beef–red onion–red bell pepper–yellow bell pepper.

Repeat the order twice for each skewer.

4. Preheat the grill to medium heat. Place the kabobs directly on

the grill and cook for about 12-14 minutes, or until the beef is

done. Turn the kabobs periodically to prevent burning. When the

kabobs are finished, top each with a cherry tomato and serve.

Servings: 4

Serving size: 2 kabobs

Nutrition per Serving:

303 Calories, 108 Calories from Fat, 12g Total Fat, 4g Saturated Fat,

101mg Cholesterol, 84mg Sodium, 12g Carbs, 2g Dietary Fiber,

6g Sugars, 36g Protein

Exchanges: 4 1/2 Very Lean Meats, 2 Vegetable, 2 Fat

From: www.diabetes.org

Vanilla Tapioca Pudding - 14g Carbs, 1g Fiber, 3g Sugar

Prep Time: 20 Minutes

Cook Time: 15 Minutes

Ready In: 35 Minutes

Yield: 4 Cups

Servings: 8

CARB CHOICES: 1 Carb Choice

DIABETES EXCHANGES: 1 starch

3 1/2 Tbsp instant granulated tapioca

1 cup water

1/4 cup sugar substitute (such as Splenda®*)

1/4 cup egg substitute

1/2 cup skim milk

1 cup (one 8-oz bottle) Glucerna Brand Homemade Vanilla Shake

2 tsp pure vanilla extract

1 cup nondairy sugar-free whipped topping

Canned peaches in light syrup, optional

1. In a nonreactive saucepan, combine the tapioca, water, sugar

substitute, egg substitute, and milk. Allow the mixture to rest

for 5 minutes.

2. Cook the mixture over medium heat, stirring the entire time.

Bring the mixture to a boil. Remove the pan from the heat.

3. Add the Glucerna and return to the heat. Continue to mix until

the mixture is very hot. Do not return to a boil. Remove from the

heat.

4. Add the vanilla. Pour the pudding into a tempered glass bowl.

Place a piece of plastic wrap directly on the top of the pudding.

Place in the refrigerator until it has cooled completely.

5. Fold the whipped topping into the pudding.

6. Serve with 1/2 cup canned sliced peaches in light syrup.

*Recipe was tested using Splenda

* Splenda is not a registered trademark of Abbott Laboratories

Serving Size: 1/2 cup

Nutrition per Serving:

80 Calories, 20 Calories from Fat, 2g Total Fat, 1g Saturated Fat,

0mg Cholesterol, 50mg Sodium, 14g Total Carbs, 1g Dietary Fiber,

3g Sugars, 3g Protein

Carb Choices: 1 Carb

Diabetes Exchanges: 1 starch

From: www.diabetescontrolforlife.com

Tapioca Pudding - 25.4g Carbs, 0.6g Fiber, 13.8g Sugar

From: Joslin's Quick and Easy Cookbook, 1998 by Frances Towner Giedt,

Bonnie Polin, Ph.D., and Joslin Diabetes Center.

Found at: www.dLife.com

Prep Time 10 minutes

Cook Time 5 minutes

Difficulty Easy

Servings: 2

If you like tapioca pudding, then you are sure to love this recipe.

2 Tbsp quick cooking tapioca

2 tsp sugar

1 tsp sweetener (sugar substitute)

1 eggs

1 cup fat free milk

1/2 tsp vanilla extract

1/3 cup fresh blueberries, rinsed. (you can also use blackberries,

raspberries, or strawberries)

1. Combine the tapioca, sugar, sugar substitute, egg and milk in a

medium microwave-safe bowl. Whisk until smooth. Microwave on HIGH,

uncovered, for 8 minutes. Whisk until smooth. Microwave on HIGH for

another 2 to 3 minutes, until the mixture is boiling. Remove from

the microwave and stir in the vanilla extract. Pour the mixture into

2 dessert dishes, cover with plastic wrap, and refrigerate for at

least 20 minutes. Before serving, sprinkle each dish with half of

the berries.

Servings: 2

Nutrition per Serving:

147.9 Calories, 2.6g Total Fat, 0.8g Saturated Fat, 1.8g Unsaturated Fat,

25.4g Total Carbs, 0.6g Dietary Fiber, 13.8g Sugars, 54.1mg Potassium,

7.8g Protein, 100.3mg Sodium

Dietary Exchanges: 1/2 Milk, 1/2 Starch

Baked Tomato Snapper - 34g Carbs

Cooking Time: 30-40 minutes

4 snapper fillets, 4-6 oz each, washed and patted dry

1 medium onion, chopped

1/2 cup chopped green bell pepper

1/2 cup sliced mushrooms

1 tsp dried oregano

1 tsp dried basil

1/2 tsp dried rosemary

1-16 oz can stewed tomatoes

Himalayan Crystal Salt and pepper to taste (optional)

Preheat oven to 375 degrees F (190 degrees C).

Lay fish fillets in a 9"x13" baking dish and cover with the

chopped vegetables. Sprinkle the herbs over the vegetables

and top with tomatoes. Bake for 30-40 minutes, until fish

is opaque inside and the sauce has thickened a bit. Sprinkle

with salt and pepper, if using, and serve hot.

Servings: 4

Nutrition per Serving:

349 Calories, 8% Calories Fat, 2g Fat, 0.1% Saturated Fat,

73mg Cholesterol, 45g Protein, 855mg Sodium, 34g Carbs

From: www.swansonvitamins.com

Three-B (Buckwheat, Blueberry, and Butternut) Muffins - 23g Carbs, 2g Fiber, 3g Sugar

The buckwheat flour gives these muffins a fiber boost while the

blueberries and butternut squash crank up the vitamins and phytonutrients.

Tip: Freeze the muffins and a warm snack is only a 1-minute

microwave reheating away.

Makes: 12 muffins

Nonstick cooking spray

1-1/3 cups all-purpose flour

3/4 cup buckwheat flour

1/4 to 1/3 cup sugar

1-1/2 tsp baking powder

1 tsp ground cinnamon

1/2 tsp baking soda

1/2 tsp salt

2 eggs, slightly beaten

1 cup mashed cooked butternut squash

1/2 cup fat-free milk

2 Tbsp cooking oil

1/2 tsp finely shredded orange peel

1/4 cup orange juice

3/4 cup fresh or frozen blueberries

Rolled oats

1. Spray twelve 2-1/2-inch muffin cups with nonstick spray or line

with paper bake cups; set pan aside. Combine the all-purpose flour,

buckwheat flour, sugar, baking powder, cinnamon, baking soda, and

salt in a medium mixing bowl. Make a well in the center of flour

mixture; set aside.

2. Combine the eggs, squash, milk, oil, orange peel, and orange juice

in a separate mixing bowl. Add the egg mixture all at once to the

flour mixture. Stir just until moistened (batter should be lumpy).

Fold in blueberries.

3. Preheat oven to 400 degree F. Spoon batter into the prepared

muffin cups, filling each almost full. Sprinkle with oats. Bake

for 15 to 20 minutes or until the muffins are light brown. Cool

in muffin cups on wire rack for 5 minutes. Remove from muffin

cups; serve warm.

Makes: 12 muffins

Nutrition per Serving:

137 Calories, 4g Total Fat, 1g Saturated Fat, 1g Monounsaturated Fat,

36mg Cholesterol, 217mg Sodium, 23g Carbs, 2g Fiber, 3g Total Sugar,

4g Protein

Vitamin C (DV%) .1

Calcium (DV%) .1

Iron (DV%) .1

Diabetic Exchanges

1 Starch, 1/2 Fruit, 1/2 Fat

From: www.diabeticlivingonline.com

Pumpkin Muffins - 22g Carbs, 2g Fiber

The secret to these enticing muffins is a combination of moist, rich

pumpkin and flavorful buckwheat.

Tip: Though buckwheat is often thought of as a cereal, it actually is

made from the seeds of the buckwheat herb.

Makes: 12 muffins

Prep: 20 minutes

Bake: 15 minutes

Nonstick spray coating

1 1/3 cups all-purpose flour

3/4 cup buckwheat flour

1/4 cup sugar PLUS 2 packets heat-stable sugar substitute OR 1/3 cup sugar

1-1/2 tsp baking powder

1 tsp ground cinnamon

1/2 tsp baking soda

1/2 tsp salt

2 slightly beaten eggs

1 cup canned pumpkin

1/2 cup fat-free milk

2 Tbsp cooking oil

1/2 tsp finely shredded orange peel

1/4 cup orange juice

1. Spray twelve 2-1/2-inch muffin cups with nonstick coating; set pan

aside.

2. In a medium bowl combine the all-purpose flour, buckwheat flour,

sugar plus sugar substitute or the sugar, baking powder, cinnamon,

baking soda, and salt. Make a well in the center of flour mixture;

set aside.

3. In another bowl combine the eggs, pumpkin, milk, oil, orange peel,

and orange juice. Add the egg mixture all at once to the flour mixture. Stir just until moistened (batter should be lumpy).

4. Spoon batter into the prepared muffin cups, dividing the batter

evenly. Bake in a 400 degree F oven for 15 to 20 minutes or until

the muffins are light brown. Cool in muffin cups on a wire rack for

5 minutes. Remove from muffin cups; serve warm. Makes 12 muffins.

Note: Using the 1/3 cup sugar option: 141 calories and 24 g carbohydrate.

Servings Per Recipe 12 muffins

Nutrition per Serving:

134 Calories, 4g Total Fat, 1g Saturated Fat, 36mg Cholesterol,

204mg Sodium, 22g Carbs, 2g Fiber, 4g Protein,

Vitamin C (DV%) 6, Calcium (DV%) 6, Iron (DV%) 9,

Exchanges: 1 1/2 Starch, 1/2 Fat

Percent Daily Values are based on a 2,000 calorie diet

From: www.diabeticlivingonline.com

Ginger Pear Muffins - 16g Carbs, 2g Fiber

Pieces of juicy pear inside and a crispy oat bran mixture on

top boost these tender muffins to delicious heights.

CARB GRAMS PER SERVING: 19

Nonstick cooking spray

1 cup all-purpose flour

1 cup quick-cooking rolled oats

3 Tbsp packed brown sugar OR brown sugar substitute equivalent to

3 Tbsp brown sugar*

1-1/2 tsp baking powder

1/2 tsp ground ginger

1/4 tsp salt

2/3 cup fat-free milk

1/3 cup cooking oil

1/4 cup refrigerated or frozen egg product, thawed OR 1 egg, beaten

3/4 cup chopped, cored pear

1/4 cup chopped walnuts (optional)

1 Tbsp oat bran

1/4 tsp ground ginger

1. Preheat oven to 400 degrees F. Lightly coat twelve 2-1/2-inch muffin

cups with nonstick cooking spray. Set aside.

2. In a large bowl, combine flour, rolled oats, brown sugar, baking

powder, the 1/2 teaspoon ginger, and the salt. Make a well in the

center. In a small bowl, combine milk, oil, and egg; add all at once

to flour mixture. Stir just until moistened. Fold in pear and, if

desired, walnuts.

3. Divide batter evenly among prepared muffin cups. Combine oat bran

and the 1/4 teaspoon ginger; sprinkle over muffins. Bake for 18 to

20 minutes or until tops are brown. Cool in muffin cups on wire rack

for 5 minutes. Remove from muffin cups; serve warm. Makes 12 muffins.

*Test Kitchen Tip:

If using a brown sugar substitute, we recommend

Sweet 'n Low Brown or Sugar Twin Granulated Brown.

Use 1-1/2 teaspoons Sweet 'n Low Brown or 3 tablespoons

Sugar Twin Granulated Brown in place of the packed brown sugar.

Makes 12 Muffins

Nutrition Per Serving with brown sugar:

149 Calories, 7g Total Fat, 1g Saturated Fat, 0mg Cholesterol,

96mg Sodium, 19g Carbs, 2g Fiber, 3g Protein

Nutrition Facts per muffin with brown sugar substitute:

136 Calories, 7g Total Fat, 1g Sat. Fat, 0mg Cholesterol, 95mg Sodium,

16g Carbs, 2g Fiber, 3g Protein

Exchanges: 1 starch, 1 1/2 fat

Carb choices: 1

From: www.diabeticlivingonline.com

Crisp Cucumber Pickle Diabetic Pickle - 9.5g Carbs per half pint

6 firm cucumbers

1 1/2 Tbsp liquid sweetener

2 cup white vinegar

1/4 cup salt

1/4 cup water

2 Tbsp mixed pickling spice

Wash and dry cucumbers; cut into strips to fit half-pint jars. Place

in large bowl; sprinkle with salt and let stand overnight. Rinse and

drain well several times.

Combine sweetener, water and vinegar in a large kettle; bring to a

boil. Add pickling spice tied in a cheesecloth bag. Add cucumbers.

Reduce heat; simmer 15 minutes. Pack cucumbers into hot sterilized

half-pint jars. Heat liquid again to boiling; pour over pickles in

hot jars. Seal at once.

Process for 10 minutes in simmering water to cover jars.

Makes 6 half-pints

Each jar contains:

34 Calories, 1.5g Protein, Trace of Fat, 9.5g Carbs

Servings need not be calculated as exchanges.

Sweet and Crunchy Deli-Style Pickles - 2g Carbs, 1g Fiber

For this homemade deli-style condiment, fresh cucumbers are pickled

in vinegar and flavored with fresh ginger, jalapenos and garlic. To

achieve the best flavor and sweetness, refrigerate jarred pickles for

4 to 5 days.

7 pickling cucumbers, quartered

1 cup water

1/2 cup rice vinegar

1/3 cup SPLENDA No Calorie Sweetener, Granulated

1 Tbsp kosher salt

1 whole clove

1 tsp mustard seed

1 tsp whole black peppercorns

1 tsp peeled, chopped fresh ginger

1/2 jalapeno pepper, seeded and chopped

2 garlic cloves

Place quartered pickles in a clean 1-quart canning jar. Set aside.

Combine remaining ingredients in a small saucepan. Simmer over low

heat until salt dissolves.

Pour hot pickling juice over pickles to fill jar. Cover tightly with

lid and refrigerate 4 to 5 days before serving. Pickle flavor and

sweetness intensity increase over time.

Servings: 24

Nutrition Info Per Serving (1/24 of recipe):

10 Calories, 0 Calories from Fat, 0g Saturated Fat, 0mg Cholesterol,

240mg Sodium, 2g Total Carbs, 1g Dietary Fiber, 1g Sugars, 0g Protein

Exchanges per Serving: Free

Recipe courtesy of Splenda, Inc. Splenda is a no-calorie sweetener

made from sugar that is suitable for diabetics.

From: www.splenda. com

Barley Risotto with Fennel - 36g Carbs, 8g Fiber

From: Eating Well Magazine January/February 2008

NUTRITION PROFILE:

Low Calorie | High Fiber | Low Sodium | Low Cholesterol | Low

Sat Fat | Heart Healthy | Diabetes Appropriate | Healthy Weight

This convenient alternative to traditional stovetop risotto uses

healthy, fiber-rich whole grains—either barley or brown rice—seasoned

with Parmesan cheese, lemon zest and oil-cured olives. The gentle,

uniform heat of a slow cooker allows you to cook a creamy risotto

without the usual frequent stirring.

Servings: 6

Serving Size: generous 1 cup each

ACTIVE TIME: 30 minutes

TOTAL TIME: 3-4 hours

EASE OF PREPARATION: Easy

2 tsp fennel seeds

1 large or 2 small fennel bulbs, cored and finely diced PLUS

2 Tbsp chopped fronds

1 cup pearl barley or short-grain brown rice

1 small carrot, finely chopped

1 large shallot, finely chopped

2 cloves garlic, minced

4 cups reduced-sodium chicken broth or "no-chicken" broth

1-1 1/2 cups water, divided

1/3 cup dry white wine

2 cups frozen French-cut green beans

1/2 cup grated Parmesan cheese

1/3 cup pitted oil-cured black olives, coarsely chopped

1 Tbsp freshly grated lemon zest

Freshly ground pepper to taste

1. Coat a 4-quart or larger slow cooker with cooking spray. Crush

fennel seeds with the bottom of a saucepan. Combine the fennel

seeds, diced fennel, barley (or rice), carrot, shallot and garlic

in the slow cooker. Add broth, 1 cup water and wine, and stir to

combine. Cover and cook until the barley (or rice) is tender, but

pleasantly chewy, and the risotto is thick and creamy, 2 1/2 to

3 1/2 hours on high or low.

2. Shortly before serving, cook green beans according to package

instructions and drain. Turn off the slow cooker. Stir the green

beans, Parmesan, olives, lemon zest and pepper into the risotto.

If it seems dry, heat the remaining 1/2 cup water and stir it into

the risotto. Serve sprinkled with the chopped fennel fronds.

Servings: 6

Serving Size: generous 1 cup each

Nutrition per Serving:

242 Calories, 6 Fat, 2g Sat, 1g Mono, 9mg Cholesterol, 10g Protein,

36g Carbs, 8g Fiber, 474mg Sodium, 330mg Potassium

Nutrition bonus:

Vitamin A (35% daily value), Selenium (20% dv), Vitamin C (15% dv).

2 Carbohydrate Servings

Exchanges: 1 1/2 starch, 1 vegetable, 1 fat

MAKE AHEAD TIP:

Prepare fennel, carrot, shallot and garlic. Combine broth, 1 cup water

and wine. Refrigerate in separate covered containers for up to 1 day.