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| Diabetes Recipes |
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| In general, your diet should be a
healthy balance of all types of foods. I personally believe that just
because you have diabetes, you should not rob your self of the pleasure
of all kinds of great foods.
If you eat a balance meal every day, especially
with low carbohydrates, high quality proteins like seafoods, chicken,
fruits and vegetables, you will do all right. Low to no refined
sugars, low fat, low carbohydrates, high fiber, lots of fruits and
vegetables, should be your goal at every meal.
Take fruits in moderation, because some fruits are
loaded with sugars. You may also want to stay away from potatoes and
carrots, since these vegetables are high in sugars when broken
down in your body. |
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| The Glycemic Index is a great
guide to design your recipes around. |
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| Here are the best and worst foods
for your recipes, according to the glycemic index. |
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Top 10 best carbohydrate foods on the Low Glycemic Index List
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Percentage by which your glucose will rise |
| 1. Nopal prickly
pear cactus |
10 |
| 2. Mulga seed
(Acacia aneura) |
11 |
| 3. Black Bean seed
|
11 |
| 4. Bengal bram dal (Chana
Dal) |
12 |
| 5. Organic agave
nectar |
14 |
| 6. Yogurt, low fat,
artificially sweet |
20 |
| 7. Soya beans,
canned |
20 |
| 8. Peanuts
|
21 |
| 9. Acorn stewed
w/venison |
23 |
| 10. Soya beans
|
25 |
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Top 10 worst carbohydrate foods on the High Glycemic List
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Percentage by which your glucose will rise |
| 1. Life Savers |
100 |
| 2 Mash Potato |
100 |
| 3. Beans, Dried,
P.Vulgaris |
100 |
| 4. Sao |
100 |
| 5. Wheat Biscuits |
100 |
| 6. Cream Of Wheat |
100 |
| 7. Melba Toast |
100 |
| 8. Kelloggs Mini-Wheats
(black current) |
99 |
| 9. Shredded Wheat
|
99 |
| 10. Wheat Bread,
Whole Meal Flour |
99 |
Click here
for the full glycemic index list
Source:
"How to loose weight permanently using the Glycemic Index" *
The complete list is published in the book "How to
loose weight permanently" by Peter Ganesh, President of The Peter Ganesh
Diabetes Foundation.
The List covers most popular American and
international foods and it is organized by categories such as bakery
products, beverages, breads, breakfast cereals, cereal grains, cookies,
crackers, dairy foods, fruit and fruit products, legumes, pasta, root
vegetables, snack foods, soups, sugars, indigenous foods, Mexican foods,
Asian Indian foods, Australian Aboriginal foods, Pacific Island foods,
Chinese foods, Latin foods, European and other miscellaneous foods.
You
can pre-order the book here "How to loose weight permanently
using the Glycemic Index" by Peter Ganesh, President of The
Diabetes Foundation.
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| A Diabetic Breakfast |
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| Mushroom Omlete |
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butter-flavored cooking spray |
| 6 |
ounces (180 g) fresh wild
mushrooms such as shiitake, portobello, chanterelles,
etc. or button mushrooms (or a combination of 2 or more
kinds), thinly sliced |
| 2 |
scallions, white part only,
thinly sliced |
| 1/4 |
teaspoon (1.25 ml) fines herbs |
| 1 |
tablespoon (15 ml) chopped fresh
flat-leaf parsley |
| 8 |
ounces (240 ml) liquid egg
substitute |
| 2 |
sprigs of fresh flat-leaf parsley
for garnish |
- Spray a nonstick small skillet or omelet pan with
cooking spray and heat over high heat for a minute. Add
the mushrooms and scallions; cook over high heat until the
mushrooms are just cooked through, stirring. Add the fines
herbs, parsley, and pepper. Remove from heat and keep
warm.
- Using the same small skillet, again lightly sprayed
with cooking spray. add half of the egg substitute. Cook
over medium heat, lifting the sides of the eggs to allow
uncooked eggs to flow under. Once the bottom is lightly
browned, carefully flip the omelet to brown the other
side. Using a slotted spoon to drain off any liquid, spoon
half of the mushroom mixture onto the omelet and fold in
half. Transfer the omelet to a warmed plate and keep warm.
- Repeat the procedure, making the second omelet. Place
a sprig of parsley on each omelet.
| Per serving: |
83 calories (4% calories from
fat), 14 g protein, trace total fat (0.1 g saturated
fat), 6 g carbohydrate, 1 g dietary fiber, 0
cholesterol, 205 mg sodium |
| Exchanges: |
2 very lean meat, 1 vegetable |
Source: diabetic-recipe.com |
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| Diabetic Lunch/Dinner Recipe |
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| Beef Wellington (makes 10
servings) |
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| 1 |
2 1/2-pound (1200 g) beef tenderloin (filet
mignon) |
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freshly ground pepper to taste |
| 1 |
sheet frozen puff pastry |
| 1 |
large egg, beaten with 1 tablespoon (15 ml)
water |
| 2 |
teaspoons (10 ml) olive oil |
| 2 |
cups (180 g) finely chopped mushrooms |
| 3 |
shallots, finely minced |
| 1/4 |
cup (16 g) chopped flat-leaf parsley |
| 1/2 |
teaspoon (2.5 ml) crushed dried thyme |
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decorative pastry cut-outs from 2nd pastry
sheet for garnish (optional) |
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sprigs of fresh herbs for garnish (optional) |
- Preheat oven to 425°F (220°C), Gas Mark 7. Season tenderloin with
pepper and place in a lightly greased roasting pan. Roast for 30
minutes, or until an instant meat thermometer readers 130°F (40°C).
Cover tenderloin with foil and refrigerate for 1 hour.
- Thaw puff pastry at room temperature for 30 minutes. Reheat oven
to 425°F (220°C), Gas Mark 7. Beat egg with water and set aside.
- Meanwhile, heat oil in a heavy skillet over medium-high heat. Add
mushrooms, shallots, and garlic. Cook, stirring occasionally, until
vegetables are wilted and all liquid has been absorbed. Stir in
parsley and thyme. Set aside.
- Unfold the pastry sheet and place on a lightly floured work
surface. Roll out to a rectangle, 4 inches (10 cm) longer and 6 inches
(15 cm) wider than the tenderloin. Brush the pastry sheet with some of
the egg mixture. Spoon mushroom mixture onto the pastry to within 1
inch (2.5 cm) of the edges.
- Place the tenderloin in the center of the mushroom mixture. Fold
the pastry over the meat, sealing the ends and edges. Place seam-side
down on a heavy baking sheet. If desired, decorate the pastry with
small pastry cut-outs, using the remaining egg mixture as your "glue."
Bake 25 minutes, until pastry is golden, and the meat thermometer
reads 140°F (46°C).
- Transfer tenderloin to a serving platter and garnish with fresh
herbs (if using). Let stand for 5 minutes before carving into slices.
| Per serving: |
320 calories (47% calories from fat), 27 g
protein, 16 g total fat (4.9 g saturated fat), 15 g carbohydrates, 2
g dietary fiber, 92 mg cholesterol, 435 mg potassium, 142 mg sodium |
| Diabetic exchanges: |
3 lean protein, 1 carbohydrate
(bread/starch), 1 1/2 fat |
Source: diabetic-recipe.com |
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