Healthy Cooking Techniques and Diabetes

You can enjoy tasty, healthy meals at home when you have diabetes by
making a few changes to the way you choose and prepare food. There are
things you can do in the kitchen to lower fat and cholesterol in the
foods you serve, without losing flavor. Judy Giusti, MS, RD, LDN, CDE,
at Joslin Diabetes Center, gives some advice on healthy cooking
techniques for people with diabetes that the entire family can enjoy.

Choose Wisely
* Choose leaner cuts of meats. Buy select cuts instead of prime.
* Eat seafood twice a week. Good choices are salmon, sardines, and 
  mackerel.
* Limit processed food like hot dogs, ham, and deli meat.
* Limit red meat. Have no more than 4 ounces, three times a week.
* Buy extra lean ground beef or use ground turkey or chicken.
* Eat a large amount of vegetables. Half your plate should be veggies
  at every meal.

Cook Wisely
* Use cooking spray or small amounts of olive or canola oil instead
  of butter.
* Grill, broil, bake, and stir fry instead of frying.
* Steam vegetables in water or low sodium broth.
* Remove the skin before cooking chicken and turkey.
* Trim any visible fat off of meat before cooking.
* Use herbs and spices to season rather than salt.
* Refrigerate soups, stews and gravy. Skim the fat off the surface
  before serving.
* Rinse canned vegetables before cooking.
* Be careful of cross contamination. Don’t use the same plate or
  container for raw and cooked food. Throw out anything left out
  for two hours or more.

A Word about Dairy
* Try low fat cheeses, skim or low-fat milk, and low-fat and
  non-fat yogurt.
* Use evaporated skim milk when making cream sauces.
* Cook with an egg substitute.
* Try fat-free half and half in coffee.
* Use small amounts of trans fat-free margarine.
From: The Joslin Diabetes Center at www.joslin.org

Fruity Multigrain Muffins - 32g Carbs, 3g Fiber, 14g Sugar

{the recipe does not state what type of dry fruit was used

for the testing of this recipe. Use only what you know will

work or if unsure do not use this recipe. Also, consider using

Splenda Brown instead of the "1/2 cup packed brown sugar" to

further cut down on the sugar content. Take care, Gloria}

From: www.eatbetterameric a.com 

Power-packed muffins with good-for-you grains and fruits are an 

anytime treat!

Prep Time: 10 min

Start to Finish: 35 min

Muffins: 12

1 1/4 cups Yoplait Fat Free plain yogurt (from 2-lb container)

1/2 cup packed brown sugar

1/4 cup vegetable oil

2 egg whites

1 1/4 cups Gold Medal whole wheat flour

3/4 cup oat bran

1/4 cup cornmeal

1 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

1/2 cup chopped dried fruit

1/2 cup cooked brown rice

1. Heat oven to 400 degrees F. Grease bottoms only of 12 regular-size 

muffin cups with shortening or place paper baking cup in each muffin 

cup.

2. In large bowl, beat yogurt, brown sugar, oil and egg whites with 

spoon. Stir in remaining ingredients except dried fruit and rice just 

until flour is moistened. Fold in dried fruit and rice. Divide batter 

evenly among muffin cups (cups will be very full).

3. Bake 20 to 22 minutes or until golden brown. Immediately remove from 

pan.

Muffins: 12

Nutrition per Muffin: 

200 Calories, 50 Calories from Fat, 5g Total Fat, 1g Saturated Fat,

0g Trans Fat, 0mg Cholesterol, 180mg Sodium, 32g Total Carbs,

3g Dietary Fiber, 14g Sugars, 5g Protein

% Daily Value*: 

Vitamin A 4%; Vitamin C 0%; Calcium 8%; Iron 6% 

Exchanges: 2 Starches, 1 Fat 

Carbohydrate Choices: 2 MyPyramid Servings: 1 tsp Fats & Oils,

1 oz-equivalents Grains 

Steakhouse Salad - 31g Carbs, 11g Fiber

Grill the finest of steaks, filet mignon, and arrange it atop 
fresh greens and plenty of vegetables to make a delicious
"composed" salad.

Preparation time: 20 min
Cooking time: 16 min

-->Steak
4 medium red bell peppers
10 oz trimmed filet mignon
1/2 tsp salt
1/2 tsp pepper
1 garlic clove
1 lb green beans, trimmed

-->Dressing
3 Tbsp balsamic vinegar
2 tsp extra-virgin olive oil
1 garlic clove
2 Tbsp minced shallot

To Serve
8 cups mesclun (about 4 oz)
6 medium tomatoes, cut into 1/4-inch wedges

1. Preheat grill or broiler. Put red peppers on grill rack or broiler 
pan. Cook until skins are blistered and blackened, about 10 minutes, 
turning frequently. Put in paper bag, seal tightly, and let steam 
10 minutes. Peel away blackened skins from peppers, seed, and cut 
into chunks.

2. Meanwhile, lay filet flat on cutting board and slit lengthwise 
three-fourths of the way through. Open like a book and press flat. 
Sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Cut 1 garlic 
clove in half and rub cut sides all over beef. Grill or broil beef 
until done to taste, about 3 minutes on each side for medium. Thinly 
slice beef.

3. Cook beans in boiling water until crisp-tender, about 5 minutes. 
Drain and rinse immediately with cold water.

4. Mince remaining garlic clove. Whisk vinegar, oil, garlic, shallot, 
and remaining salt and pepper in small bowl. Divide mesclun among 
plates and arrange steak, red peppers, beans, and tomatoes on top. 
Drizzle with dressing.

Some More Ideas - -

* Use other lean cuts of meat such as sirloin or top round in 
place of filet mignon.
* Use roasted yellow or orange bell peppers instead of red ones.
* Make an herb dressing. To the vinegar and oil mixture, add 
2 teaspoons finely chopped thyme and basil.

Health Points = =
Choosing the right cuts and controlling your portion sizes are the 
secret to making beef a part of a healthy, lean diet.

Beef can range widely in its healthiness—3 ounces of cooked rib 
roast, for example, has 24 grams of fat, while the same amount of 
top round has 5.4 grams of fat. Filet mignon, which is used in this 
recipe, falls in the middle. Beef is rich with potassium, zinc, 
and vitamin B12, as well as protein.

Serves: 4
Nutrition per Serving:
360 Calories, 150 Calories from Fat, 17g Fat, 6g Saturated Fat, 

From: www.rd.com Readers Digest

Warm Sausage & Potato Salad - 23g Carbs, 2g Fiber

Servings: 2
Diabetes-Friendly
Total Time: 25 min

10 oz new potatoes
1 small leek
Cooking spray
6 oz smoked turkey sausage
1/2 small green bell pepper
2 Tbsp red wine vinegar
1 Tbsp water
1 Tbsp whole-grain mustard
1/2 tsp thyme

1. In a covered medium saucepan cook potatoes in a small amount of 
boiling salted water for 12 to 15 minutes or until tender. Drain; set 
aside.

2. Meanwhile, slice white portion and about 1 inch of the green portion 
of the leek; separate green leek pieces from the white, and set both 
portions aside.

3. Coat an unheated large nonstick skillet with nonstick cooking spray. 
Preheat over medium heat. Cook sausage in hot skillet for 2 to 3 minutes. 
Stir in the white part of leek and the sweet pepper. Cook and stir for 
2 to 3 minutes more. Stir in vinegar, the water, mustard, and thyme. 
Stir in green portion of leek. Cook and stir for 1 minute. Add cooked 
potatoes; gently toss to coat. Serve warm.

Servings: 2
Diabetes-Friendly
Nutrition per Serving:
237 Calories, 9g Total Fat, 3g Saturated Fat, 45mg Cholesterol, 
772mg Sodium, 23g Carbs, 2g Dietary Fiber, 17g Protein

Exchanges: 1/2 Vegetable, 1 1/2 Starches, 2 Lean Meats
Carb Choices: 1 1/2

From: More Diabetic Recipes

Shrimp Enchiladas - 42g Carbs, 7g Fiber, 4g Sugar

Special Diet Information - -
Coumadin (Warfarin)-
This recipe is safe for Coumadin (warfarin) users.

Lactose-
This recipe contains cheese and some of those who are lactose 
intolerant may be able to tolerate it.

Sodium-
This is a low sodium recipe.

GERD / Acid Reflux-
This recipe contains GERD triggers and those with GERD may wish 
to avoid it.

Gluten Sensitivity-
This recipe is NOT safe for those who are sensitive to gluten. 

The refrigerator light goes on...
Corn tortillas are great for enchiladas. Look carefully at the 
package and you'll find that most are low in fat and sodium. 
They're high in fiber and full of great corn flavor. These 
enchiladas make a great weeknight meal and take only about 
30 minutes to put together.
Chili Powder

Chili powder is not simply dried chilies but usually has other 
spices blended in. These can include oregano, garlic, coriander, 
cumin, onion powder allspice and cloves.

Servings: 4 
Serving size: 3 enchiladas
This recipe can be multiplied by 2, 3.
Leftovers are good. Reheat gently.

1 tsp olive oil
1/4 cup dried pumpkin seeds
1 small onion (diced)
1 red bell pepper (diced)
1 lb shrimp (peeled and deveined, coarsely chopped)
1/4 tsp salt
1/2 tsp cumin
1/2 tsp paprika
1/2 tsp chili powder
1/2 cup water
12 N/A 6-inch corn tortillas
4 ounces Monterrey Jack cheese (grated)

Preheat oven to broil.

Place the olive oil in a large skillet over medium heat. Add the 
pumpkin seeds and cook for about 2 minutes stirring frequently.

Add the onion and red bell pepper. Cook for about 2 minutes. Add 
the shrimp, salt, cumin, paprika, chili powder and water.

Cook, stirring or tossing frequently, for about 8 – 10 minutes.

Place the shrimp filling inside the 12 tortillas, folding each 
tortilla in half as you do and placing them on plates (3 to a plate). 
Sprinkle the cheese over the enchiladas (1 ounce for each plate) 
and place under the boiler for about 1 minute until the cheese is 
melted. Serve.

Servings: 4
Serving size: 3 enchiladas
Nutrition per Serving: 
453 Calories, 135 Calories from Fat, 15g Total Fat, 6g Saturated Fat, 
188mg Cholesterol, 510mg Sodium, 42g Total Carbs, 7g Dietary Fiber, 
4g Sugars, 38g Protein 

Vitamin A 32%, Vitamin C 78%, Calcium 34%, Iron 31%, Vitamin K 8 mcg, 
Potassium 593 mg, Magnesium 158 mg

From: www.drgourmet. com 

Summer Squash Soup W Pasta & Parmesan - 39.4g Carbs, 3.4g Fiber

This soup makes the most of fresh summer herbs and squash.
When in season, yellow squash and zucchini grow in such abundance 
they're hard to use up, and even in the winter they're tasty, 
readily available, and inexpensive. Take advantage with this 
simple, fresh soup. Fresh herbs, lemon juice, and pasta complement 
the squash, while a generous topping of Parmesan adds distinctive 
nutty and salty notes.
Servings: 4 
Serving size: about 2 cups

6 cups fat-free, less-sodium chicken broth
3 cups water
2 1/4 cups uncooked farfalle (about 6 oz bow tie pasta)
2 cups finely chopped yellow squash
2 cups finely chopped zucchini
1 Tbsp chopped fresh parsley
1 Tbsp chopped fresh basil
1 Tbsp fresh lemon juice
1/2 tsp chopped fresh thyme
1/2 tsp chopped fresh oregano
1/2 tsp freshly ground black pepper
1/2 cup (2 oz) grated Parmigiano-Reggiano cheese
1/4 cup thinly sliced fresh basil

Bring broth and water to a boil in a Dutch oven. Add pasta, and cook 
8 minutes or until almost tender. Add squash and the next 7
ingredients (through pepper). Reduce heat, and simmer 4 minutes or
until pasta is 
done and squash is tender. Sprinkle with cheese and basil.

Servings: 4 
Serving size: about 2 cups
Nutrition per Serving:
269 Calories, 15% from fat, 4.6g Fat, 2.5g Sat, 1.2g Mono, 0.5g Poly,
16.5g Protein, 39.4g Carbs, 3.4g Fiber, 10mg Cholesterol, 
2.6mg Iron, 912mg Sodium, 210mg Calcium

From: Joanne Weir, Cooking Light, AUGUST 2004

Bold and Bright Carrot Hummus - 2 pts, 12g Carbohydrate; 3g Dietary Fiber

Recipe By :Candace McMenamin of South Carolina
Serving Size : 8 Preparation Time :0:00
Categories : 

Amount Measure Ingredient -- Preparation Method
-------- ------------ ------------ --------- --------- --
1/4 cup water -- plus 2 tablespoons water, divided*
1 1/2 cups chopped carrots
1 can garbanzo bean -- (15 ounce) rinsed and drained
1/4 cup tahini -- (sesame seed paste)
2 tablespoons pine nuts
2 tablespoons lime juice
3 cloves garlic -- quartered
1/4 teaspoon paprika
1/2 teaspoon cumin
2 tablespoons parsley -- snipped

In a covered saucepan, bring ¼ cup water to boil. Add carrots and cook 6-8 minutes or until tender. Drain. In a food processor bowl combine carrots, garbanzo beans, tahini, pine nuts, lime juice, garlic, paprika, cumin and remaining 2 tablespoons water. Cover and process until mixture is smooth. Place in serving bowl and stir in parsley. Cover and refrigerate at least one hour. Serve with assorted carrot and celery sticks and/or pita bread wedges. 

*Stir in more water, 1 tablespoon at a time, to make of dipping consistency if necessary. 

Makes a generous 2 cups

3rd prize winner in the 2006 NJFV Recipe Contest. Candace McMenamin of South Carolina took the honors for her delicious entry.

Description:
"2 pts"
Cuisine:
"MidEastern"
Source:
"http://veggiesyarns andtails. wordpress. com/2006/ 05/12/bold- and-bright- carrot-hummus- 3rd-prize/"
S(Formatted by Chupa Babi):
"Feb 2009"
Yield:
"2 cups"
- - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 71 Calories; 5g Fat (61.4% calories from fat); 2g Protein; 5g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 18mg Sodium. Exchanges: 0 Grain(Starch) ; 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat.

convert a food's carbohydrate content to its equivalent in Carbohydrate Servings

Use the ranges given below to convert a food's carbohydrate 
content to its equivalent in Carbohydrate Servings.

Grams (G) Carbohydrate
Carbohydrate Servings
0-5 ............ ....0
6-10........ ........1/ 2
11-20....... ........1
21-25....... ........1 1/2
26-35....... ........2
36-40....... ........2 1/2
41-50....... ........3
51-55....... ........3 1/2
56-65....... ........4

Note: If a food contains 5 or more grams of dietary fiber per 
serving, subtract that number from the Total Carbohydrate 
grams. For example, a 38-gram carbohydrate portion with 5 grams
of fiber would count as 38-5=33 grams. This would make it 
equivalent to 2 Carbohydrate Servings instead of 2 1/2.

From The Eating Well Diabetes Cookbook, page 15

Your Diabetes Meal Plan Exchange Lists

The exchange system forms the backbone of your diabetes meal 
plan. Use these exchange lists to ensure variety while maintaining 
a proper mix of calories, carbohydrates and other nutrients.

Diet is an essential treatment tool for diabetes. In fact, it's 
often the key to keeping your blood sugar within your target range. 
And it doesn't need to be a struggle. For help making wise food 
choices — and avoiding boredom — use the diabetes exchange system.

How it works
In the exchange system, foods are grouped into basic types — 
starches, fruits, milk and milk products, meat and meat 
substitutes, etc. Within each group, you'll see how much you 
can eat of various foods for the same amount of calories, 
carbohydrates and other nutrients. You can exchange or trade 
foods within a group because they're similar in nutrient content 
and the manner in which they affect your blood sugar.

Your dietitian will recommend a certain number of daily exchanges 
from each food group based on your personal needs and preferences. 
Together you'll decide the best way to spread the exchanges 
throughout the day.

Use these exchange lists, adapted from material provided by the 
American Diabetes Association and the American Dietetic Association, 
to ensure variety in your meal plan as well as the proper proportion 
of foods to help keep your blood sugar level within your target range.
¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬
>>>>Exchange list: Starches<<<<

Did you know that one serving (exchange) of a starchy food 
usually contains 15 grams of carbohydrate, 3 grams of protein 
and 0 to 1 gram of fat? This adds up to about 80 calories.

Starches in the given amounts on this list equal one exchange. 
To protect your heart and blood vessels, try to avoid added fats, 
such as butter and sour cream.

Type         Food                     Amount
BREAD             
Bagel or English muffin                     1/2 (1 oz)
Bread: whole-wheat, rye, white, pumpernickel             1 slice
Bread (reduced-calorie)                 2 slices
Breadsticks (4 inches long by 1/2-inch across, crisp)  4
Dinner roll                         1 small (1 oz)
Hamburger bun, hot dog bun                1/2 (1 oz)
Pita bread (6 inches across)                 1/2
Raisin bread (unfrosted)                 1 slice
Tortilla (6 inches across)                 1

CEREAL          
Bran cereal                         1/2 cup
Grits                             1/2 cup
Grape-Nuts, muesli, low-fat granola                      1/4 cup
Hot cereal: oatmeal, Cream of Wheat                 1/2 cup
Other ready-to-eat cereals (unsweetened)         3/4 cup
Puffed cereal (unfrosted)                 1 1/2 cups
Shredded wheat                             1 biscuit
Shredded wheat (spoon size)                     1/2 cup
Sugar frosted cereal                     1/2 cup

OTHER STARCHES     
Barley, bulgur (cooked)                 1/2 cup
Couscous                         1/3 cup
Pasta: spaghetti, noodles, macaroni (cooked)             1/3 cup
Rice: white or brown (cooked)                     1/3 cup
Wheat germ                         3 Tbsp

PEAS, BEANS AND LENTILS     
Baked beans                         1/3 cup
Dried beans, peas (cooked)                 1/2 cup
Lentils                         1/2 cup
Lima beans                         2/3 cup

STARCHY VEGETABLES     
Corn                             1/2 cup
Corn on the cob (fresh or frozen)             1 small ear (5 oz)
Mixed vegetables with corn, peas or pasta         1 cup
Parsnips                         1/2 cup
Peas (green)                         1/2 cup
Plantain                         1/2 cup
Potato (baked or boiled)                 1 small (3 oz)
Potato (mashed)                     1/2 cup
Pumpkin                         1 cup
Winter squash: acorn, butternut, buttercup, Hubbard 1 cup
Yam, sweet potato (fresh or without added sugar)     1/2 cup

SOUPS     
Bean                             1/2 cup
Broth-based                         1 cup
Cream-based (low-fat or made with skim milk)          1 cup

CRACKERS AND SNACKS     
Animal crackers                     8
Graham crackers (2 1/2-inch squares)                  3
Melba toast                         4
Matzo                             3/4 oz
Oyster crackers                     24
Popcorn (low-fat microwave or popped W no added fat)     3 cups
Pretzel sticks                         3/4 ounce
Rice cakes or popcorn cakes (4 inches across)             2
Rice mini-cakes or popcorn mini-cakes                 5
Ry-Krisp                         4
Saltine crackers (2-inch squares)             6
Snack chips: tortilla, potato (fat-free or baked)     15 to 20

OTHER STARCHES - 
The following foods are less nutritious and contain more sugar 
or fat. Use them only occasionally as part of a planned meal or 
snack.
Angel food cake                     1 1/2-inch slice (1 oz)
Biscuit (2 1/2 inches across)                 1 small
Cake doughnut (plain)                         1 small
Chow mein noodles                     1/2 cup
Cookies                         2 small (3/4 oz total)
Cornbread (2-inch square)                 1 piece (2 oz)
Corn muffin (2 inches across)                     1 (2 oz)
Croissant                         1 small
Croutons                         3/4 cup
French fries                 16 to 25 (1/2 of a small order)
Frozen yogurt                         1/2 cup
Frozen yogurt (fat-free)                 1/3 cup
Gelatin (sugar-sweetened)                 1/2 cup
Gingersnaps                         3
Ice cream (fat-free and no sugar added)         1/2 cup
Muffin (cupcake size)                 1 small (1 oz)
Pancake (4 inches across)                 1
Pudding (sugar-free)                     1/2 cup
Pudding (sugar-sweetened)                 1/4 cup
Quick bread: banana, pumpkin, zucchini         3/8-inch slice (1 oz)
Sherbet, sorbet                     1/4 cup
Stuffing (bread)                     1/3 cup
Taco shells (6 inches across)                     2
Vanilla wafers                        5
Waffle (4 inches across)                 1
Unfrosted cake                     2-inch square

>>>>Exchange list: Fruits<<<<

Did you know that one serving (exchange) of fruit usually 
contains 15 grams of carbohydrate, no protein or fat, and 
about 60 calories?

Enjoy a variety of nutritious and flavorful fruits in your 
daily diabetes meal plan. Choose from this list, which 
indicates the serving size of one exchange.
Type             Food                Amount
FRESH AND DRIED FRUIT     
Apple                 1 small (4 oz or 2 inches across)
Apple, dried                     4 rings
Apricots                     4 medium
Apricots, dried                 8 halves
Banana                     1/2 (4 oz)
Blackberries                     3/4 cup
Blueberries                     3/4 cup
Cantaloupe                 1/3 small (1 cup cubed)
Cherries                     12 large
Dates                         3 medium
Figs, dried                     1 1/2 medium
Figs, fresh                 2 medium or 1 1/2 large
Grapefruit                     1/2 large
Grapes                     17 small (3 oz)
Guava                         1 medium
Honeydew melon                 1/8 medium (1 cup cubed)
Kiwi                         1 large
Kumquats                     5 medium
Mango                             1/2 small
Nectarine                     1 small
Orange           1 small (2 1/2 inches across, or 6 1/2 oz)
Papaya                       1/2 medium (1 cup)
Passion fruit                     3 medium
Peach                         1 medium
Pear                         1/2 large (4 oz)
Persimmons                     2 medium
Pineapple, fresh                 3/4 cup
Plums                         2 small (5 oz)
Pomegranate                     1/2 medium
Prickly pear                     1 large
Prunes                             3 medium
Raisins                     2 tablespoons
Raspberries                     1 cup
Strawberries                     1 1/4 cup
Tangelo                     1 medium
Tangerines                     2 small (8 oz)
Watermelon, cubed                 1 1/4 cup

CANNED OR FROZEN FRUIT (UNSWEETENED) 
Applesauce, apricots, cherries, fruit cocktail,                     grapes, peaches, pears, pineapple or plums     1/2 cup
Grapefruit or mandarin oranges             3/4 cup

FRUIT JUICE (UNSWEETENED)     
Apple cider, apple juice, apricot nectar,                     grapefruit juice, orange juice, peach nectar,                    pear nectar, pineapple juice or tangerine juice     1/2 cup
Cranberry juice cocktail, grape juice, prune                        juice or fruit juice blends of 100% juice         1/3 cup
Cranberry juice cocktail (reduced calorie)         1 cup

Remember these guidelines for including fruit in your diabetes 
meal plan:

* Eat whole fruit when you can. It has more fiber and is more 
filling than fruit juice.
* Select fruit and fruit juices without added sugar. Look for 
statements such as "no sugar added," "unsweetened extra-light 
syrup" or "juice packed" on the label.
* Avoid fruits that are canned or frozen in heavy syrup — even 
if you rinse off the syrup.
* Drain fruits canned in their own juice. Count the drained 
juice as a separate fruit serving.
* Weigh fruit with the peel, seeds and rind.

>>>>Exchange list: Milk and milk products<<<<

Milk, yogurt and ice cream are excellent sources of calcium and 
protein. But remember to check the label to see how much fat each 
product contains. The amount of fat affects the number of calories 
in each product.

* Fat-free or low-fat milk and milk products contain 12 grams of 
carbohydrate, 8 grams of protein, 0 to 3 grams of fat and 90 calories.
* Reduced-fat milk and milk products contain 12 grams of carbohydrate, 
8 grams of protein, 5 grams of fat and 120 calories.
* Whole milk and milk products contain 12 grams of carbohydrate, 
8 grams of protein, 8 grams of fat and 150 calories.

Amounts of milk products that equal one exchange are listed below. 
Remember to include any milk you use for cooking as part of your 
daily milk allowance. You'll find cheese on the meat and meat 
substitutes list. Cream and other dairy fats are on the fats list.
Type         Food                    Amount
FAT FREE AND LOW FAT MILK PRODUCTS     
Buttermilk (fat-free or low-fat)             1 cup
Dry milk powder (fat-free)                 1/3 cup
Evaporated skim milk                     1/2 cup
Hot chocolate mix (sugar-free, made W water)             1 cup
Milk (½% and 1%)                     1 cup (8 oz)
Pudding (sugar-free, made with skim milk)         1/2 cup
Yogurt (fat-free, made with sugar substitute)       2/3 cup (6 oz)
Yogurt (plain, fat-free)                 2/3 cup (6 oz)

REDUCES FAT MILK PRODUCTS    
Milk (2 percent)                     1 cup
Soy milk (plain)                     1 cup
Yogurt (plain, reduced-fat)                 3/4 cup

WHOLE MILK PRODUCTS     
Evaporated whole milk                 1/2 cup
Milk (whole)                         1 cup

Exchange list: Sweets, desserts and other carbohydrates

Having diabetes doesn't mean you have to leave out sweets and 
desserts in your meal plan. You can enjoy sweets and desserts 
as long as you:

* Don't overdo it. Sweets and desserts often lack the vitamins 
and minerals found in fruits, milk or milk products, and other 
carbohydrates.
* Eat sweets and desserts as part of your meal. Your body can't 
tell the difference between sugars and starches when you eat them 
as part of a mixed meal with protein, fats and other nutrients. 
When you eat sweets and desserts as part of your meal, your blood 
sugar won't rise as rapidly.
* Watch your serving size. Count the exchanges in sweets and 
desserts as part of your daily allowance.
* Eat sugar-free or low-carb candy with caution. The sweetening 
agents in sugar-free or low-carb candy still contain calories
and must be counted in your daily totals. These foods may be high 
in fat, too. If you're sensitive to sugar alcohol — such as 
sorbitol, mannitol, xylitol — or other sweeteners used in 
sugar-free candy, eating too much may lead to gas, bloating 
and diarrhea.

Tantalize your taste buds with the sweets and desserts on this exchange list.
Food ----------------------Amount ----------------------Exchanges (servings)
Angel food cake, unfrosted .... 1 1/2-inch slice (1 oz)    .....     1 carb

Brownie, unfrosted ............    2-inch square (1 oz)......... 1 carb & 1 fat

Cake, unfrosted ...............    2-inch square (1 oz) ........ 1 carb & 1 fat

Cake, frosted    ...............    2-inch square (2 oz) ........ 2 carbs & 1 fat

Cake doughnut, plain .......... 1 small ..................... 1 carb

Chocolate mint patty, small ...    1 piece (12 grams) .......... 1 carb

Cookie or sandwich cookie W cream filling .. 2 small (2/3 oz total)...1 carb & 1 fat

Frozen yogurt (fat-free) ............. 1/3 cup .............. 1 carb

Gelatin (sugar-sweetened) ............ 1/2 cup .............. 1 carb

Gingersnaps .......................... 3 .................... 1 carb

Hershey's Milk Chocolate Bar, plain .. 1 1/2 oz ............. 2 carbs & 2 1/2 fats

Hershey's Milk Chocolate Bar with Almonds ...1 1/2 oz ....1 carb, 2 fats & 1 meat

Hershey's Kisses, plain chocolate ...... 6 pieces ........ 1 carb and 2 fats

Hershey's Kisses, Milk Chocolate W Almonds ....    6 pieces ..1 carb and 2 fats

Ice cream (fat-free and no sugar added) ..... 1/2 cup ..... 1 carb

Jelly beans .................... 14 pieces (1 oz) ......... 2 carbs

Jelly beans (sugar-free) ....... 25 pieces (1 oz) ......... 1 carb

Lindt truffles ................. 3 pieces ................. 1 carb and 3 fats

Low-carb chocolate-mint wafer bar ... 1 oz ................ 1/2 carb and 2 fats

M&M's, plain  ................. 1 1/2 oz .................. 2 carbs and 2 fats

M&M's, peanut .................    1 3/4 oz ...................2 carbs, 1 1/2 fats, and 1 meat

Muffin (cupcake size).......... 1 small (1 oz).............. 1 carb

Nestlé’s milk chocolate bar with crisped rice ... 1 1/2 oz .. 2 carbs and 2 fats

Pancake (4 inches across)...... 1 .......................... 1 carb

Pudding (sugar-free) .......... 1/2 cup .................... 1 carb

Pudding (sugar-sweetened)...... 1/4 cup .................... 1 carb

Reese's peanut butter cup (miniature) .. 4 pieces .......... 1 carb and 1 fat

Quick bread: banana, pumpkin, zucchini... 3/8-inch slice (1 oz).. 1 carb

Sherbet, sorbet ................ 1/4 cup .................... 1 carb

Snickers bar (fun size) ......... 1 bar (3/4 oz) ............ 1 carb and 1 fat

Strawberry twists ................ 2 1/2 oz ................. 3 1/2 carbs

Vanilla wafers    .................. 5 ........................ 1 carb

Waffle (4 inches across) ......... 1  ....................... 1 carb

Source: Based on American Diabetes Association and American 
Dietetic Association, Exchange Lists for Meal Planning, 2003. 
Adapted by the Mayo Foundation for Medical Education and Research

>>>>Exchange list: Nonstarchy vegetables<<<<
From artichokes to zucchini, non-starchy vegetables are vital to 
your diabetes meal plan. Here's a list of vegetables that equal 
one food exchange.

Do you include non-starchy vegetables in your diabetes meal plan? 
If you do, pat yourself on the back. Nonstarchy vegetables are good 
for you. They contain important nutrients, such as vitamins, minerals 
and fiber. Plus, they contain few calories and carbohydrates. That's 
why the American Diabetes Association recommends you eat at least 
two to three servings of non-starchy vegetables every day.

Each non-starchy vegetable exchange (serving) contains 5 grams of 
carbohydrate, 2 grams of protein, no fat, 1 to 4 grams of fiber 
and only 25 calories. One serving of each vegetable on this list 
equals 1/2 cup cooked vegetables, 1 cup raw vegetables or 1/2 cup 
vegetable juice. If you eat more than 1 1/2 cups of cooked vegetables 
or more than 3 cups of raw vegetables at a meal, count them as one 
carbohydrate serving.


    * Alfalfa sprouts
    * Artichoke
    * Artichoke hearts
    * Asparagus
    * Bamboo shoots
    * Beans: green, Italian, yellow or wax
    * Bean sprouts
    * Broccoli
    * Brussels sprouts
    * Cabbage
    * Carrots
    * Cauliflower
    * Celery
    * Chicory
    * Chinese cabbage
    * Cucumber
    * Eggplant
    * Green onions or scallions
    * Greens: beet, collard, dandelion, kale, mustard or turnip
    * Jicama (Mexican potato)
    * Kohlrabi
    * Leeks
    * Lettuce: endive, escarole, leafy varieties, romaine or iceberg
    * Mixed vegetables without corn, peas or pasta
    * Mushrooms
    * Okra
    * Onions
    * Parsley
    * Peppers (all varieties)
    * Radishes
    * Rhubarb, artificially sweetened
    * Rutabaga
    * Sauerkraut
    * Snow peas or pea pods
    * Spinach
    * Summer squash
    * Swiss chard
    * Tomato, raw
    * Tomato, cherry
    * Tomato juice
    * Tomato paste
    * Tomato sauce
    * Turnips
    * Vegetable juice cocktail
    * Water chestnuts
    * Watercress
    * Zucchini

Here are some tips to get the most out of your vegetable choices:

* Buy fresh or frozen rather than canned vegetables. They have less 
salt.
* If you choose canned vegetables, remove some of the salt by 
draining the liquid and rinsing the vegetables in water. You can 
also buy canned vegetables without added salt.
* Season vegetables with herbs, spices, lemon or vinegar to avoid 
adding calories from fat.
* Count the fats you use to season or prepare your vegetables as 
part of your daily fat allowance.

>>>>> Exchange list: Meat and meat substitutes<<<<<<
Most meats and meat substitutes are good sources of protein. But 
remember to check the label to see how much fat each product 
contains. The amount of fat affects the number of calories in 
each product.
* Lean meat. One serving contains 0 to 3 grams of fat, which equals 
about 35 to 55 calories.
* Medium-fat meat. One serving contains about 5 grams of fat, which 
equals about 75 calories.
* High-fat meat. One serving contains 8 to 13 grams of fat, which 
equals 100 or more calories.

Amounts of meat and meat substitutes that equal one exchange are 
listed below. Each exchange contains 7 grams of protein.
Type        Food                     Amount
LEAN MEATS AND MEAT SUBSTITUTES      
Poultry without skin (chicken, turkey, duck, 
goose, pheasant, Cornish hen) .......................1 oz

Wild game (venison, rabbit, elk, buffalo, ostrich)...1 oz

Dried beans, peas, lentils (cooked)..................1/2 cup

Fish (fresh or frozen) ..............................1 oz

Herring .............................................1 oz

Tuna, salmon or mackerel (canned, drained) ..........1 oz

Sardines.............................................2 medium

Clams, crab, scallops, oysters, lobster, shrimp, 
imitation shellfish...................................1 oz

Beef, USDA select or choice, fat-trimmed (rib, 
chuck and rump roasts; ground round; round, 
sirloin, flank, T-bone, porterhouse steaks) ..........1 oz

Lamb (roast, chop, leg) ..............................1 oz

Pork (tenderloin, center loin chop, ham) .............1 oz

Veal (roast, lean chop)...............................1 oz

Cheese (less than 3 grams of fat per ounce) ..........1 oz

Cottage cheese (fat-free, low-fat or regular).........1/4 cup

Parmesan cheese ......................................2 Tbsp

Egg substitute .......................................1/4 cup

Egg whites ............................................2

Hot dog, fat-free or low-fat (<3g of fat per oz)......1 small

Luncheon meat, fat-free or low-fat (<3g of fat per oz)..1 oz

MEDIUM FAT MEATS AND MEAT SUBSTITUTES      
Poultry with skin .................................1 oz

Fried fish ........................................1 oz

Ground meat (beef, chicken lamb, turkey) ..........1 oz

Beef (meatloaf, corned beef, short ribs, prime
cuts trimmed of fat) ..............................1 oz

Lamb (rib roast) ..................................1 oz

Veal (cutlet)  ....................................1 oz

Sausage (<5g of fat per oz) .......................1 oz

Cheese (feta, mozzarella or others 
with <5g of fat per oz) ...........................1 oz

Ricotta cheese ....................................1/4 cup

Egg (limit to 3 a week)  ..........................1

Tempeh     .........................................1/4 cup

Tofu (soybean curd)  .............................1/2 cup (4 oz)

HIGH FAT MEAT AND MEAT SUBSTITUTES      
Pork spareribs, ground pork  ......................1 oz

Bacon .............................................3 slices

Sausage (Polish, bratwurst, kielbasa)  ............1 oz

Breakfast sausage  ..............................1 patty or 2 links

Hot dog (turkey, chicken, beef, pork or combination) ...1

Luncheon meats (bologna, salami)  ......................1 oz

Organ meats (liver, heart)  ............................1 oz

Cheese (American, cheddar, Colby, 
Monterey Jack, Swiss) ..................................1 oz

Cheese spread  ........................................2 Tbsp

Peanut butter .......................1 Tbsp (count as 1 meat and 2 fats)

Remember these guidelines for including meat and meat substitutes 
in your diabetes meal plan:

* Weigh the meat after cooking and after removing bone, skin and 
excess fat. A 3-ounce portion of cooked meat is equal to about 
4 ounces of raw meat. A 3-ounce portion of cooked meat is about 
the size of a deck of cards.
* Prepare meat and meat substitutes by baking, boiling, broiling, 
grilling, roasting, steaming or microwaving. A rack allows fat to 
drain off the meat.
* Use a nonstick frying pan or nonstick vegetable spray for 
pan-fried foods.
* If you use fats in cooking, count them as part of your daily 
fat allowance.
* If you use starches such as flour, batter, crackers, bread crumbs 
or cereal to prepare meat dishes, count them as part of your daily 
starch allowance.
* Choose lean meat when you can. It's lower in saturated fat, 
cholesterol and calories.
* Eat high-fat meat no more than three times a week. High-fat meat, 
which is high in saturated fat and cholesterol, can raise your blood cholesterol.

EXCHANGE LIST: FREE FOODS

Want some good news? Some foods in the diabetes exchange system 
are considered free foods. Some you can include in your diabetes 
meal plan as often as you'd like. Others you can enjoy in moderation. 
Both groups can add sweetness, flavor and variety to your diet.

Enjoy the free foods on this exchange list as often as you'd like.
Category         Food

BEVERAGES    
Water
Carbonated or flavored water (sugar-free)
Club soda
Coffee: regular or decaffeinated
Diet soft drinks (sugar-free)
Drink mixes, sugar-free
Mineral water
Tea
Tonic water (sugar-free)

SEASONINGS
Butter flavoring (fat-free)
Garlic
Herbs
Pepper
Spices
Flavored extracts
Horseradish
Hot pepper sauce
Lemon juice
Lime juice
Nonstick pan spray
Pimento
Vinegar
Wine in cooking
Mustard
Worcestershire or soy sauce

MISCELLANEOUS     
Bouillon or broth (fat-free)
Flavored gelatin (sugar-free)
Gum (sugar-free)
Sugar substitutes (aspartame, saccharin or acesulfame-K)
Unflavored gelatin (plain)

Each serving of the free foods on the next exchange list contains 
about 20 calories. Limit these free foods to no more than three 
servings a day. To prevent a rise in blood sugar, spread these 
foods out during the day instead of eating them all at once. 
All portions are level measures.
Type         Food                 Amount

CONDIMENTS     
Barbecue sauce                     1 to 2 Tbsp
Cocktail sauce                     1 to 2 Tbsp
Dill pickles                     1 1/2 large
Jam or jelly: low-sugar or light         1 to 2 Tbsp
Ketchup                     1 to 2 Tbsp
Margarine, fat-free                 4 Tbsp
Mayonnaise, fat-free                 1 Tbsp
Miracle Whip salad dressing, fat-free         1 Tbsp
Nondairy creamer                 2 Tbsp
Pancake syrup, sugar-free             1 to 2 Tbsp
Pickle relish                     1 Tbsp
Salad dressing, fat-free             1 Tbsp
Salsa                        1/4 cup
Sour cream, fat-free                 1 Tbsp
Soy sauce: regular or light             1 Tbsp
Sweet and sour sauce                 1 Tbsp
Sweet pickles, bread-and-butter         2 slices
Sweet pickles, gherkin                 3/4 oz
Teriyaki sauce                     1 Tbsp

MISCELLANEOUS     
Cream cheese, fat-free                 1 Tbsp
Cocoa powder, unsweetened             1 Tbsp
Cranberries, sweetened with sugar substitute     1/2 cup
Hard candy, sugar-free                 2 to 3 pieces
Rhubarb, sweetened with sugar substitute     1/2 cup
Whipped topping: low-fat or fat-free         2 Tbsp

>>>>>Exchange list: Fats<<<<,

Fats are divided into three groups — monounsaturated, polyunsaturated 
and saturated. Monounsaturated and polyunsaturated fats are healthy 
if eaten in small amounts. But saturated fats and trans fats — a 
fatty acid created when manufacturers solidify liquid oils — are 
connected with heart disease.
No matter which type of fat you choose, one fat exchange equals 
5 grams of fat and 45 calories. This list contains the amount of 
various fats equal to one exchange. Each tablespoon or teaspoon 
is a level measure.
Type         Food                 Amount
MONOUNSATURATED FATS     
Avocado                     2 Tbsp
Nuts: pecans, almonds or cashews         4 to 6
Oil: canola, olive, peanut or sesame         1 tsp
Olives, black or ripe                 8 large
Olives, green                     10 large
Peanut butter, smooth or crunchy         1/2 Tbsp
Peanuts                     10 large
Sesame seeds                     1 Tbsp
Tahini or sesame paste                 2 tsp

POLYUNSATURATED FATS      
Margarine                     1 tsp
Margarine, reduced-fat or light         1 Tbsp
Mayonnaise                    1 tsp
Mayonnaise, reduced-fat             1 Tbsp
Miracle Whip reduced-fat salad dressing     1 Tbsp
Miracle Whip salad dressing             2 tsp
Nondairy cream substitute, liquid or powder     1/4 cup
Salad dressing, reduced-fat             2 Tbsp
Salad dressing, regular             1 Tbsp
Seeds: pumpkin, sunflower             1 Tbsp
Tartar sauce                    1 Tbsp
Tartar sauce, reduced-fat             2 Tbsp
Walnuts                     4 halves

SATURATED FATS
Bacon, crisp                     1 strip
Bacon fat                     1 tsp
Butter                         1 tsp
Butter, reduced-fat                 1 Tbsp
Butter, whipped                 2 tsp
Coconut, shredded                 2 Tbsp
Cream cheese                     1 Tbsp
Cream cheese, reduced-fat             1 1/2 Tbsp
Gravy                         2 Tbsp
Half-and-half (light cream)             2 Tbsp
Heavy cream                     1 Tbsp
Salt pork                     1-inch cube
Shortening or lard                1 tsp
Sour cream                     2 Tbsp
Sour cream, reduced fat             3 Tbsp

As you consider the type and amount of fat allowed in your diabetes 
meal plan, keep these guidelines in mind:

* All fats are high in calories, so pay attention to serving sizes.
* Include the fats you use for cooking as part of your total daily 
fat allowance.
* Choose monounsaturated or polyunsaturated fats. Use saturated fats 
and fats containing trans- fats only in small amounts.
* Choose regular soft margarines that list liquid oil as the first 
ingredient, or choose reduced-calorie margarines that list water as 
the first ingredient and liquid oil as the second ingredient.
* Fat-free spreads and dressings may not be low in calories. Check the 
labels of fat-free products to see how many calories they contain. If 
you're not sure how to use fat-free products in your meal plan, ask 
your dietitian.
* If you have high blood pressure, select fats that contain little 
or no salt — such as unsalted peanuts — to lower your salt intake.

Source: Based on American Diabetes Association and American 
Dietetic Association, Exchange Lists for Meal Planning, 2003. 
Adapted by the Mayo Foundation for Medical Education and Research

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.

Flavor in a Pinch

If Your Recipe Calls For: You Can Use: 

SPICES
1 tsp apple pie spice 3/4 tsp ground cinnamon plus 
1/4 tsp ground nutmeg plus 
1/8 tsp allspice

1 tsp pumpkin pie spice 1/2 tsp ground cinnamon plus 
1/4 tsp ground ginger plus 
1/8 tsp EACH ground cloves and
ground nutmeg

1 tsp fresh chopped ginger 1/4 tsp ground ginger

1 tsp poultry seasoning 3/4 tsp ground sage plus 
1/4 tsp ground thyme

1/4 tsp ground mace 1/4 tsp ground nutmeg

HERBS 
3 tsp fresh chopped herb 1 tsp dried leaves (basil,
leaves (basil, dill, dill, tarragon, thyme)
tarragon, thyme) 

2 tsp fresh chopped herb 1 tsp dried leaves (sage, 
leaves (sage, rosemary, rosemary, marjoram, mint, 
marjoram, mint, oregano) oregano)

1 tsp rubbed sage 1 tsp dried sage or 
3/4 tsp ground sage

bouquet garni = 1 Tbsp EACH parsley flakes, tarragon leaves, 
thyme leaves, and marjoram leaves plus 1 tsp oregano leaves 
plus 1/4 tsp rubbed sage.Tie in a double thickness cheesecloth 
bag; remove before serving.

GARLIC AND ONIONS
1 medium-size clove garlic 1/4 tsp garlic powder

1/2 cup chopped onion 3 Tbsp dried minced onion or 
2 1/2 tsp onion powder

EXTRACTS
1 1/2 tsp anise seed 1 tsp anise extract
1 Tbsp anise liqueur 1/2 tsp anise extract
1/2 to 1 vanilla bean, split 1 tsp pure vanilla extract
1 tsp freshly grated lemon peel 1 tsp lemon extract
1 tsp freshly grated orange peel 1 tsp orange extract
1 Tbsp orange liqueur 1 tsp orange extract
1 Tbsp amaretto 1/2 tsp almond extract
2 Tbsp brandy 1 1/4 tsp brandy extract
1 Tbsp dark (gold) rum 1 1/2 tsp rum extract
1 Tbsp light rum 1/2 tsp rum extract

From: www.mccormick. com

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

From: www.filippoberio.com 

Basic Tahini Sauce - Taratour

Serving Size : 8 Preparation Time :0:00
Categories : 

Amount Measure Ingredient -- Preparation Method
-------- ------------ ------------ --------- --------- --
2 cloves garlic
2 tablespoons tahini -- sesame paste
1/2 cup water
1/2 cup lemon juice
1 tablespoon cumin

Mash the garlic and blend in the tahini. Gradually add water, lemon juice, and the cumin, and continue blending until the sauce becomes smooth. If you prefer a thicker sauce, add less water. This sauce is served with fried or broiled vegetables and fried or baked [favorites].

Yields 8 servings.

Per serving: Calories 45, Fat 3.5g; Cholesterol 0; Fiber <1g; style="line-height: 1.22em; ">

Per Serving (excluding unknown items): 30 Calories; 2g Fat (58.0% calories from fat); 1g Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 6mg Sodium. Exchanges: 0 Grain(Starch) ; 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat.

Recipe By :"Secrets of Healthy Middle Eastern Cuisine" by Sanaa Abourezk

Burst Grape Tomatoes W Scallions - 9g Carbs, 3g Fiber

 
Bring zesty flavor and tantalizing texture to any meal with a side 
of grape tomatoes sauteed with fresh scallions.

1 bunch scallions, trimmed
1 Tbsp walnut or hazelnut oil
2 pints grape tomatoes
Salt and freshly ground black pepper

1. Thinly slice scallions, separating white bulbs and green leaves.

2. In a large nonstick skillet, heat oil over medium-high heat. Add 
tomatoes and scallion bulbs; cook over high heat 8 minutes, stirring 
often. Cover and cook 2 minutes more, or until tomatoes are wilted.

3. Season to taste with salt and pepper, sprinkle with scallion leaves, 
and serve.

Servings: Recipe did not specify
Nutrition per Serving: 
69 calories, 4g fat (0g saturated), 0mg cholesterol, 
2g protein, 9g carbs, 3g fiber, 74mg sodium 

From: www.naturalhealthma g.com

Chicken & Spinach Salad - 10g Carbs

Prep Time: 10 Minutes
Yield: 14 cups 
Makes: 7 - 2 cups servings

6 oz fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries

-->DRESSING
2 Tbsp red wine vinegar
3 Tbsp orange juice
1 1/2 Tbsp canola oil
1/4 tsp dry mustard
1/3 tsp poppy seeds

Mix dressing ingredients and refrigerate. 

Wash spinach and tear into bite size pieces. Add oranges, 
chicken and strawberries. Serve with dressing.

Yield: 14 cups 
Makes: 7 - 2 cups servings
Nutrition:
135 Calories, 46mg Sodium, 31mg Cholesterol, 4g Fat, 10g Carbs

Exchanges: 1 fruit, 1 1/2 lean meat

From: Cooking Healthy and Fast

Roasted Pepper & Eggplant Frittata - 11.5g Carbs, 1g Fiber

Make sure to use an ovenproof skillet because the frittata goes
directly from the stovetop to the oven.

Skip breakfast this morning? Make up for it at dinner. This egg-rich 
frittata is ideal when you're looking for a meal that doesn't entail 
a lot of fuss or expense. It starts on the stovetop, then moves under 
the broiler for a golden brown finish. Let's hear it for second chances.

10 eggs
1/2 cup milk
1/2 tsp salt
1/4 tsp pepper
3 Tbsp olive oil, divided
2 cups finely chopped peeled eggplant
1 (12 to 13oz) jar roasted red bell peppers,
drained, chopped
1/4 cup shredded Parmesan cheese

1. Whisk eggs, milk, salt and pepper in medium bowl until well-blended.

2. Heat 2 tablespoons of the oil in large ovenproof nonstick skillet 
over medium heat until hot. Cook and stir eggplant 5 to 8 minutes or 
until tender. Stir in bell peppers.

3. Add remaining 1 tablespoon oil to skillet; heat until hot. Pour egg 
mixture over vegetables. Cook, covered, over medium to low heat 12 to 
15 minutes or until almost set, occasionally lifting edges with spatula 
and tilting skillet to allow uncooked egg to flow to bottom of skillet.

4. Heat broiler. Uncover skillet; sprinkle frittata with cheese. Broil 
1 to 2 minutes or until golden brown. Cut into wedges.

Servings: 8
Nutrition per Serving:
240 Calories, 15.5g Total Fat, 5g Saturated Fat, 14.5g Protein, 
280mg Cholesterol, 445mg Sodium, 11.5g Carbs, 1g Fiber

From: Cooking Club Recipe of the Week

Asian Pork Soup - 10g Carbs, 1g Fiber

A flavorful blend of spices is at the heart of this savory soup. 
Servings: 6
Good for Leftovers
Contains Red Meat
Diabetes-Friendly
Total Time: 20 min

Cooking spray
12 oz pork, lean boneless, cut into thin bite-size pieces
2 cups shiitake mushrooms, sliced
2 cloves garlic, minced
3 oz chicken broth, reduced-sodium 
2 Tbsp sherry, dry
2 Tbsp soy sauce, reduced-sodium
2 tsp ginger, fresh OR 1/2 tsp ground ginger
1/4 tsp red pepper, crushed
2 cups napa cabbage, (Chinese), thinly sliced
1 scallion (green onions), thinly sliced

1. Coat an unheated large nonstick saucepan with nonstick cooking
spray. Preheat saucepan over medium heat. Add pork to hot saucepan;
cook for 2 to 3 minutes or until slightly pink in center. Remove from
saucepan; set aside. Add mushrooms and garlic to saucepan; cook and
stir until tender.

2. Stir in chicken broth, sherry, soy sauce, ginger, and crushed red 
pepper. Bring to boiling. Stir in pork, Chinese cabbage, and green 
onion; heat through.

Servings: 6
Nutrition per Serving:
140 Calories, 1g Saturated Fat, 691mg Sodium, 3g Total Fat, 
31mg Cholesterol, 10g Carbs, 1g Dietary Fiber, 16g Protein

Exchanges: 1 Vegetable, 2 Lean Meat, 1 Fat
Carb Choices: 1/2

From: Diabetic Living

Apple & Red Cabbage Slaw - 11g Carbs, 2g Fiber, 8g Sugar

Preparation time: 20 minutes
Servings: 16
Serving size: 1/2 cup

-->Slaw
5 cups shredded red cabbage
1/2 cup dried cherries or cranberries
2 large Granny Smith apples, thinly sliced
1/3 cup chopped walnuts, toasted

-->Dressing
1/4 cup apple cider vinegar
1 Tbsp sugar
1 tsp Dijon mustard
3 Tbsp olive oil

1. Combine the red cabbage and cherries or cranberries in a large 
bowl.

2. Combine the dressing ingredients and add to the red cabbage 
mixture and toss well. Cover and refrigerate for 1 hour.

3. Add in the apples and walnuts. Toss again, and serve immediately.

Servings: 16
Serving size: 1/2 cup
Nutrition per Serving: 
80 Calories, 40 Calories from Fat, 4.5g Total Fat, 0.5g Saturated Fat, 
0g Trans Fat, 0mg Cholesterol, 10mg Sodium, 11g Total Carbs, 
2g Dietary Fiber, 8g Sugars, 1g Protein 

Exchanges: 1 Fruit, 1 Fat

From: www.forecast. diabetes. org
Diabetes Forecast The Healthy Living Magazine

Cabbage & Carrot Slaw - 7g Carbs, 2g Fiber, 4g Sugar

1 cup coarsely shredded, peeled carrots
1 cup coarsely shredded cabbage
1/2 cup chopped red pepper
2 scallions, minced

-->Dressing
1 Tbsp rice vinegar
2 tsp sesame oil
1 tsp lime juice
1 tsp honey
1 tsp reduced-sodium soy sauce

-->Garnish
1 Tbsp toasted sesame seeds

1. In a serving bowl, combine the carrots, cabbage, red pepper, and 
scallions.

2. Whisk together the dressing ingredients. Pour over the salad.

3. Garnish with sesame seeds. Let the salad stand at room temperature 
for 20 minutes prior to serving.

Serving size: 1/2 cup
Nutrition per Serving: 
60 Calories, 30 Calories From Fat, 3.5g Total Fat, 0.5g Saturated Fat,
0mg Cholesterol, 70mg Sodium, 7g Total Carbs, 2g Dietary Fiber, 
4g Sugars, 1g Protein

Exchanges: 2 Vegetable, 1/2 Fat 

From: Diabetes Forecast The Healthy Living Magazine

Peach & Berry Crisp - 34g Carbs, 3g Fiber

6 cups fresh OR frozen sliced peaches, peeled and drained
2 cups fresh OR frozen blueberries, raspberries or blackberries
4 Tbsp sugar OR sugar substitute
1/2 tsp ground nutmeg
1/2 tsp cinnamon
1/2 cup oatmeal
4 Tbsp flour
2 Tbsp packed brown sugar
2 Tbsp reduced calorie margarine
1/4 tsp cinnamon

Preheat oven to 375 degrees F. 

Combine peaches and berries in ungreased 11x7 baking dish.

Mix sugar, nutmeg and 1/2 teaspoon cinnamon in small bowl; sprinkle 
over fruit and stir gently. 

Mix oatmeal, flour, brown sugar and margarine and 1/4 teaspoon cinnamon
together; spread over fruit. Bake, uncovered, 35-40 minutes.

Note: Good fiber source; approximately 2 carbohydrates per serving.

Servings: 16
Serving Size: 1/2 cup
153 Calories, 2g Total fat, <1g style="outline-style: none; outline-width: initial; outline-color: initial; line-height: 1.22em; ">34g Carbs, 3g Fiber, 2g Protein, 46mg Sodium

From: www.wvagriculture. org