|
***TIPS FOR PACKING HEALTHY LUNCHES***
Help your child do their best at school with a wholesome lunch
prepared at home. Get simple tips on ways you can add the nourishment
they need to lunches they�ll want to eat.
Smarter Sandwiches �
Use only one piece of low-fat or fat-free cheese and try lean meats
like chicken or turkey �
Switch to whole grain bread �
Try pita breads, bagels, or tortilla wraps for more variety �
Worried about fat? Hold the mayo
Simple Sides �
Get a hefty dose of vitamins and minerals with bananas �
Make fun fruit kabobs with grapes, strawberries, and pineapples
Better Beverages �
Try flavored waters �
Replace full-calorie soda with diet version or 100% juice
Super-Quick Snacks �
Toss in a small box of raisins �
Pack string cheese for a quick and easy snack �
Try Quaker Chewy Granola Bars�
https://familyeducationnetwork.rsc01.net/servlet/website/ResponseForm?
MLEzvw_VTTZ-TB-UXEqkhllFIkHKMhkKHkLHlJohhslDhkn
**********************************************************************
****GREAT EATING PLAN TO HELP LOWER BLOOD PRESSURE****
the DASH eating plan
DASH stands for Dietary Approach to Stop Hypertension. Go to the
following web site:
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/
to learn more about high blood pressure and how to follow the DASH
eating plan and reduce the amount of sodium you consume.
**********************************************************************
IF YOU ARE A HIGHMARK/BLUE CROSS BLUE SHIELD SUBSCRIBER YOU HAVE FREE
ACCESS TO NUTRITION INFORMATION AT THEIR WEB SITE
www.highmarkbcbs.com. LOG ONTO "MY BLUE LINK" AND SELECT A PROGRAM
UNDER "LIFESTYLE IMPROVEMENT PROGRAMS"
**********************************************************************
CHECK OUT THE NEW FOOD GUIDELINES ESTABLISHED BY THE USDA AT
www.mypyramid.gov
This web site contains a wealth of information, not only about
nutrition, but wellness in general. There's even a special section
geared towards children. It's worth taking the time to explore the
web site.
**********************************************************************
********GOOD NUTRITION WEB SITE********
www.BeSmart-EatSmart-LiveSmart.com
This website is sponsored by Sodexo ... that's the company that runs
the school's cafeterias.
Be Smart features tips on healthy eating as well as age-specific
activities to help make learning nutrition fun.
Eat Smart stresses the improtance of the three key factors in
deciding what you want to eat: 1. Balance 2. Moderation.
3. Portion Control
Live Smart reminds you to exercise. A healthy lifestyle starts with
daily activities such as a family walk, jumping rope, or other
aerobic exercises.
The site also has a Nutrition Calculator that lets you total the
number of calories and nutrients you consumed in a day.
The site also has a BMI (Body Mass Index) Calculator. BMI is a
measurement that looks at the relationship between height and
weight. Research shows that an individual's BMI is significantly
correlated with risk for heart disease, diabetes, certain cancers,
and other disorders/injuries related to low activity levels and/or
poor nutrition.
The section, Ask the Dietician, includes food facts, nutrition
information, and answers to your individual questions.
**********************************************************************
*******GREAT WEB SITE*******
www.nutritionaid.org
NutritionAID is a new initiative launching in September 2004. The
objective of the program is to raise awareness and resources to
promote healthy living among young people and their families in the
U.S.
**********************************************************************
***SIX SIMPLE STEPS TO GOOD NUTRITION***
excerpted from the American Heart Association Learn and Live Recipes
book, 2004.
For more informatin contact The American Heart Association at 1-800-
242-8721, or go to their web site www.americanheart.org
1. Enjoy a wide variety of foods from each food group.
*Six or more serving of grain and whole-grain products and leugmes
ead day. For example:
- 1 slice of bread
- 1 C flaked cereal
- 1/2 C cooked cereal or pasta
*Five or more servings of vegetables and fruits each day. For
example:
- 1 medium piece fruite
- 1 C leafy greens
- 3/4 C fruit or vegetable juice
- 1/2 C cooked vegetables
* Three or more servings of fat-free or low-fat milk products for
adults. For example:
- 1 C milk or yogurt
- 1/2 C cottage cheese
- 1 ounce cheese
* Two servings of lean meat, poultry, seafood, or vegetarian protein
each day. Include at least two servings of fish each week,
preferably fatty fish. For example:
- 3 ounces cooked meat, poultry, or seafood
- 1/2 C cooked beans or lentils
- 1/4 C canned tuna or salmon
2. Choose a diet low in saturated and tans fats. Replace these fats
with the healthful polyunsaturated and monounsaturated fats.
3. Balance your food intake with physical activity to achieve and
maintain a healthy weight.
4. Limit your daily intake of dietary cholesterol to less than 300
milligrams.
5. Keep your intake of sodium to less than 2,400 milligrams per day.
(If you have had a heart attack or have coronary heart disease, your
doctor may recommend lower limits.)
6. If you drink alcohol, limit yourself to one drink per day if
you're a woman and two drinks per day if you're a man. If you don't
drink, don't start.
**********************************************************************
IRON DEFICIENCY
Iron deficiency is a common nutritional problem, especially for
women. Low levels of iron can lead to anemia and can leave you
feeling weak and tired. Here are some good sources of iron:
*beef and pork (Organ meats, like liver, are especially high in iron.)
*Poultry (dark poultry meat generally has more iron than light
*Shell fish
*Legumes (like green peas and lima beans)
*Enriched bread, pasta, rice, and cereals
(To Your Health 2006 Wal*Mart Calendar)
**********************************************************************
SNACKS FOR KIDS
adapted from Diabetic-Lifestyle.com as found in ReliOn Dialog, 2004
Diabetes Journal
Kids and snacks seem to go hand-in-hand. This is true whether a
child has diabetes or not. A child's stomach is smaller than an
adult's. Children, therefore, tend to eat less at meals and so they
need snacks several times a day to recharge and sustain their energy
until the next meal.
How many snacks, what foods, and at what times they eat will change
as a child gets older. This is no different for children with
diabetes. Typically, toddlers and young children (preschool and/or
kindergarten age) eat at least two snacks a day. As children get
older, the mid-morning snack is usually dropped. They may still want
or need an afternoon and/or evening snack. Much will depend on the
amount of activity they get, the timing of their meals and whether
they are a good eater or not.
... The foods that children with diabetes eat should be healthy and
from a variety of food groups. Snacks provide an opportunity to
increase the intake of foods they don't eat enough of at meals.
Heare are some healthy snacks to consider (not just for diabetics
j.l.r.)
The milk group:
low-fat milk, low-fat cheese, string cheese, frozen low-fat, no s-
sugard added yogurt or ice cream products, low-fat cottage cheese or
ricotta, low-fat yogurt with fruit, fruit smoothies (made with nonfat
yogurt, fruit, skim milk, and ice cubes.)
The fruit and vegetable groups:
tomato and vegetable juices, cucumber slices, unsweetened fruit
juices, cherry tomatoes, peach or pear slices, strawberry slices,
apple wedges, banana slices, grapes, orange or tangerine, melon
balls, raisins or hyogurt-covered raisins, celery sticks stuffed with
low-fat cream cheese or natural peanut butter
The bread group:
low-fat crackers, bread sticks, pretzels, graham crackers, baked
potato chips, low-fat and no-fat rolls, like bagels (measure: 1/2 of a
3 inch (2 oz.) bagel = 1 carb, vanilla wafers, air-popper popcorn,
rice cakes with fruit spread and natural peanut butter
**********************************************************************
Did you know that broccoli and its vegetable kin - cabbage,
cauliflower, burssels sprouts, mustartd, kale, and collard greens,
have the extraordinary power to fight cancer?
The cabbage-family vegetables contain potent chemicals
called "indoles" that block harmful carcinogens (cancer causing
agents) before they do their dirty work. Now there are things you
can add to your meals to help protect you in a hazardous world.
**********************************************************************
The USDA (United States Dept. of Agriculture) and the USDHHS (United
States Department of Health and Human Services) have developed
Dietary Guidelines for Americans. These guidelines are based upon
the dietary recommendations of major health promotion agencies, such
as the National Cancer Institute, the American Cancer Society, the
American Heart Association, the Natonal Institutes of Health.
To prevent certain diseases and to promote health, individuals over
the age of two should:
1. eat a variety of foods
2. balance the food they eat with physical activity - maintain or
improve weight
3. choose a diet with plenty of grain products, vegetables, and
fruits
4. choose a diet low in fat, saturated fat, and cholesterol
5. choose a diet moderate in sugars
6. choose a diet moderate in salt and sodium
**********************************************************************
**********************************************************************
Need some ideas for new ... HEALTHY ... recipes. Check here for some
tried and true foods that are not only healthy ... but tasty as
well ... at least SOME people think they're tasty. If you have any
recipes to share ... please feel free to e-mail me and I'll pass them
along.
Chicken and Toasted Walnut Salad
American Heart Association No-Fad Diet
Serve this sweet and crunchy chicken salad as is, on a bed of spring
greens or slices of cantaloupe, or in an open-face sandwich�even in
hollowed-out apples for a fun presentation.
Serves 4; 1/2 cup per serving
Ingredients
12 ounces chicken tenders
Vegetable oil spray
1/4 cup fat-free or light sour cream
2 tablespoons fat-free half-and-half or fat-free milk
2 tablespoons fat-free or light mayonnaise dressing
1/2 teaspoon curry powder (optional)
1/4 teaspoon salt
1/4 teaspoon pepper
3/4 cup halved green or red seedless grapes
1 medium rib of celery, thinly sliced
1/2 cup finely chopped red onion
1/4 cup finely chopped dried apricots
1/4 cup finely chopped walnut pieces, dry-roasted
Directions
Discard all visible fat from the chicken. Heat a large nonstick
skillet over medium heat. Remove from the heat and lightly spray with
vegetable oil spray (being careful not to spray near a gas flame).
Cook the chicken for 5 minutes on each side, or until no longer pink
in the center. Transfer to a cutting board to cool slightly.
Meanwhile, in a medium bowl, whisk together the sour cream, half-and-
half, mayonnaise, curry, salt, and pepper until completely blended.
Stir in the remaining ingredients except the chicken.
Chop the cooled chicken into bite-size pieces. Stir into the salad.
Serve or cover and refrigerate for up to 24 hours.
Dietary Information (per serving)
Dietary Exchange
1 fruit
1 vegetable
3 lean meat
Nutrient Analysis
Calories: 231
Protein: 23 g
Carbohydrates: 21 g
Total fat: 6.0 g
Saturated: 1.0 g
Polyunsaturated: 4.0 g
Monounsaturated: 1.0 g
Cholesterol: 52 mg
Fiber: 2 g
Sodium: 297 mg
This recipe is reprinted with permission from American Heart
Association No-Fad Diet: A Personal Plan for Healthy Weight Loss,
Copyright � 2005 by the American Heart Association. Published by
Clarkson Potter/Publishers, a division of Random House, Inc.
Available from booksellers everywhere.
**********************************************************************
RAVIOLI CHICKEN SOUP
Nonstick cooking spray
12 oz. Skinless, boneless chicken breast halves, cut into � inch
pieces
6 C reduced-sodium chicken broth
� C sliced leek or chopped onion
1 T finely chopped fresh ginger
� t thread saffron, slightly crushed (optional)
1 9-oz. Pkg. Refrigerated vegetable-filled ravioli or herb chicken-
filled tortellini
� C fresh baby spinach or shredded fresh spinach
1. Lightly coat a large saucepan with nonstick cooking spray. Heat
saucepan over medium-high heat. Add chicken; cook and stir over
medium heat about 3 minutes or until no longer pink
2. Add borth, leek, ginger, and saffron. Bring to a boil. Add
ravioli. Return to a boil; reduce heat. Simmer, uncovered for 5 to
9 minutes or until ravioli are tender, stirring occasionally.
3. Top each serving with spinach leaves. Makes 4 servings.
WAL-MART To Your Health Calendar 2006
Cranberry Chicken
8 Tyson� Fresh Boneless, Skinless Chicken Breasts
or 8 Tyson� IFF Boneless, Skinless Chicken Breasts with Rib Meat
1/3 cup flour, plus 1 tablespoon flour
1-1/4 teaspoons salt
1/8 teaspoon pepper
3 tablespoons butter
1-1/2 cups cranberries, whole; fresh or frozen
1 cup brown sugar, firmly packed
3/4 cup water
1/2 teaspoon cinnamon
1/4 teaspoon allspice
1/4 teaspoon clove
2 tablespoons cider vinegar
1. Combine flour, 1 teaspoon salt and pepper in a shallow dish.
Wash hands. Coat chicken with flour. Wash hands.
2. Melt butter in large nonstick skillet over medium heat. Add
chicken. Cook, turning once, to brown on both sides. Remove chicken
from pan and set aside.
3. Add cranberries, brown sugar, water, spices and 1/4 teaspoon salt
to pan drippings. Cook over medium heat until mixture comes to a full
boil.
4. Whisk 1 tablespoon flour into vinegar, then whisk into pan.
Continue to whisk until sauce thickens and comes to a full boil. Boil
1 minute, then reduce heat to low. Return chicken to skillet. Cook,
turning once, 10 to 15 minutes or until chicken is done (internal
temp 180�F).
Serving Suggestion: Serve with sugar snap peas and herbed mashed
potatoes. Refrigerate leftovers.
Substitution Tip: To substitute Tyson Individually Fresh Frozen�
Boneless, Skinless Chicken Breasts, rinse off ice glaze and pat dry
before coating with flour and increase cooking time by about one-
third.
http://www.tyson.com/Recipes/Recipe/ViewRecipe.aspx?id=65
**********************************************************************
Apple Pie In A Bowl
In a small bowl or parfait glass, spoon alternating layers of chunky
applesauce, Vanilla Nonfat Yogurt, and low-fat granola or crumbled
gingersnaps or graham crackers. Dust with cinnamon.
Flavored yogurt has lots of kid-appeal, so it's a super way to get
more dairy into your child's day. It's even more fun to eat if you
let him or her do the building!
**********************************************************************
http://www.nutritionexplorations.org/parents/parent-recipe2.asp
Pumpkin-Yogurt Cheesecake Shake
Satisfy your sweet tooth and get a healthy dose of calcium and
vitamin A with this recipe that's perfect for weight-conscious moms.
We're sure your kids will love it too, especially after they help to
make it.
1 14-ounce can pumpkin, chilled
3 ounces reduced-fat cream cheese
1 6-ounce container lowfat vanilla yogurt
2 cups lowfat milk
1/4 cup brown sugar
1/2 teaspoon vanilla extract
1/2 teaspoon cinnamon
1/8 teaspoon nutmeg
6 teaspoons graham cracker crumbs, optional
Child: Place pumpkin, cream cheese and vanilla yogurt in a blender.
Child: Add milk, brown sugar, vanilla, cinnamon and nutmeg.
Parent and Child: Blend until smooth. Pour into glasses and top each
serving with a teaspoon of graham cracker crumbs if desired.
Moms! Learn how 3-A-Day of Dairy as part of a reduced-calorie diet
can help adults achieve better results when it comes to trimming the
waistline than cutting calories with little or no dairy.
Makes 6 servings
Prep Time: 10 minutes.
Nutritional Analysis per Serving
150 Calories
23 g Carbohydrates
6 g Protein
3.5 g Fat
200 mg Calcium
2 g Fiber
6 g Protein
Source: Recipe created by 3-A-Day� of Dairy, Tackle It Today with 3-A-
Day�. Visit www.3aday.org for more delicious recipes.
**********************************************************************
SPARKLING CRANBERRY PUNCH
8-10 sugar cubes
1 - 1 1/4 Cups cranberry juice
1 bottle nonalcoholic sparkling white grape juice
**********************************************************************
Place 1 sugar cube in the bottom of each of 8 to 10 chilled tall,
narrow glasses.
Pour 2 T of cranberry juice into each glass.
Fill each glass with white grape juice
CARAMEL APPLE SLICES
(CAN BE SERVED OVER NO-SUGAR ADDED LOW-FAT FROZEN VANILLA YOGURT)
Makes 4 servings
2 large seet or tart apples, unpeeled, cored
1/2 C apple cider
1/4 C packed light brown sugar
Ground cinnamon, as garnish
Ground nutmeg, as garnish
1. Cut apples into thin 1/4 " slices. Heat apples, cider, and brown
sugar to boiling in medium skillet. Reduce heat and simmer,
uncovered, until apples are crisp-tender, 3-4 minutes. Place apples
only on serving dish wilth slotted spoon.
2. Heat cider mixture to boiling; boil until mixture is reduced to
a syrup consistency. Pour syrup over apples, and sprinkle very
lightly with cinnamon and nutmeg.
Per serving: calories: 104, % Calories from fat: 2, Fat (gm): 0.3,
Saturated Fat (gm): 1.5,Cholesterol (mg): 0, Sodium (mg.): 55,
Protein (gm): 0.1 Carbohydrates (gm): 24.1
Exchange (For diabetics) Milk: 0.0, Vegetable: 0.0, Fruit: 1.5,
Bread: 0.0, Meat: 0.0, Fat: 0.0
From: 1,001 Delicious Desserts for Peple with Diabetes by Sue Spitler
with Linda Eugene, Linda Yoakam, published by Surrery Books
**********************************************************************
Strawberry Lemonade
(makes 4 servings)
1 1/2 cups (224 g) fresh strawberries, halved
3/4 cup (104 g) Spoon One Sugar Replacement
1 cup (240 ml) cold water
3/4 cup (180 ml) fresh lemon juice (about 4 lemons)
1 tablespoon (15 ml) grated lemon zest
4 whole large strawberries with hull for garnish
fresh sprigs of mint for garnish
1. In a food processor or blender, puree the strawberry halves
and sugar replacement. Transfer to a large pitcher.
2. Stir in water, lemon juice, and lemon zest.
3. Cut each strawberry in half, almost to the hull, but not
cutting through the hull.
4. Pour lemonade into tall glasses filled with ice. Add a mint
sprig and position a cut strawberry over the rim of each glass.
Per serving: 77 calories (0% calories from fat), 1 g protein, 0
total fat (0 saturated fat), 33 g carbohydrates, 2 g dietary fiber, 0
cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (1 1/2 bread/starch, 1/2 fruit)
Note: Although Spoon One is absorbed at slower rate than sugar, the
nutrient analysis shows the equivalence of 2 carbohydrate exchanges,
although it provides less calories than 2 carbohydrate exchanges
would provide.
**********************************************************************
Mini-pizzas for the Young Guests (makes 8 pizzas)
4 ounces (240 g) Canadian bacon, cut into 1/4-inch dice
4 6-inch (15 cm) pita breads
3 plum tomatoes, thinly sliced
1 small onion, thinly sliced and separated into rings
1 cup (114 g) shredded low-fat mozzarella cheese
1 tablespoon crushed dried basil
1/4 teaspoon dried red pepper flakes
olive oil cooking spray
1. Preheat the broiler. 2. Saut� the bacon in a nonstick skillet
over high heat for 2 minutes. Transfer to paper towels to drain. 3.
Split the pitas by using a serrated knife to cut all the way
around the perimeter of each pita bread. Arrange on a large baking
sheet, cut side up, and toast under a broiler for 1 to 2 minutes
until just barely colored. 4. Divide tomato and onion between the
pita rounds and sprinkle with the bacon. 5. In a small bowl,
combine the cheese, basil, and pepper flakes. Sprinkle evenly over
the rounds and broil for 1 to 2 minutes until cheese is melted and
lightly browned around the edges. 6. Cut each pizza round into
quarters and arrange on a napkin-lined platter. Per 1 pizza serving:
158 calories (23% calories from fat), 11 g protein, 4 g total
fat (1.9 g saturated fat), 20 g carbohydrates, 1 g dietary fiber, 15
mg cholesterol, 79 mg potassium, 473 mg sodium
Diabetic exchanges: 1 lean protein, 1 1/2 carbohydrate (1
bread/starch, 1 vegetable)
**********************************************************************
Low-Sugar-Chocolate Chocolate Chip Cookies
(Recipe courtesy of Hershey's ~ 3 dozen)
1/2 cup (1 stick) butter or margarine, softened
1/4 cup sugar
granulated sugar substitute to equal 1/2 cup sugar
1 large egg
1 teaspoon vanilla extract
1 cup all-purpose flour
3 tablespoons Hershey's Cocoa or Hershey's European style Cocoa
1/2 teaspoon baking soda
1/8 teaspoon salt
2 tablespoons skim milk
1/3 cup Hershey's mini chips Semi-Sweet Chocolate
1. Heat oven to 375�. In medium bowl, beat butter, sugar and
sugar substitute until well blended. Add egg and vanilla; beat well.
Stir together flour, cocoa, baking soda and salt; add alternately
with milk to butter mixture, beating until well blended. Stir in
small chocolate chips. Drop by teaspoonfuls onto ungreased cookie
sheet. Bake 7 to 9 minutes or just until set. Remove from cookie
sheet to wire rack. Cool completely.
Per 1 cookie: 50 calories, 1 g protein, 3 g fat, 5 g carbohydrate,
5 mg cholesterol, 50 mg sodium
Exchanges: 1 vegetable, 1/2 fat
**********************************************************************
White Chili
Adapted from Diane's White Chili, The Joslin Diabetes Gourmet
Cookbook by Bonnie Sanders Polin, Ph.D. and Frances Towner Giedt,
Bantam Books 1994 (makes 12 servings)
1 pound (450 g) dried Great Northern beans, rinsed and picked
over
7 cups (1.75 l) fat-free low-sodium canned chicken broth
2 medium onions, about 1/2 pound (225 g), chopped
3 garlic cloves, minced
2 tablespoons (30 ml) chopped fresh cilantro
2 tablespoons (30 ml) chopped fresh mint
2 tablespoons (30 ml) chopped fresh flat-leaf parsley
1 bay leaf (optional)
1 tablespoon (15 ml) ground cumin
1 teaspoon (5 ml) crushed dried oregano
1 teaspoon (5 ml) crushed dried thyme
1 to 2 small jalape�o chile pepper, seeded and minced
2 pounds (900 g) boneless, skinless chicken breasts
Condiments:
chopped red onion
chopped fresh cilantro
plain nonfat yogurt
1. Place the beans in a 5-quart (5 l) crockery slow cooker. Add
cold water to cover beans by at least 4 inches (8 cm). Soak overnight
or for at least 6 hours. Or put beans and water in a large pot and
bring to a boil on top of the stove. Boil for 2 minutes, turn off the
heat, cover, and let stand for 1 hour. Drain beans and place in slow
cooker.
2. Add 5 cups of the broth to the slow cooker, along with the
onion, garlic, cilantro, mint, parsley, bay leaf (if using), oregano,
thyme, and chile peppers. Stir well.
3. Cover and cook on LOW for 8 to 10 hours or on HIGH for 4 to 5
hours. If cooking on HIGH, stir after 2 hours of cooking time.
4. About 30 minutes before chili will be done, in a large
skillet, poach chicken breast in the remaining 2 cups (480 ml)
chicken broth until just tender, about 15 minutes. Cool and cut
chicken into bite-size pieces. Reserve chicken and broth.
5. When beans are tender, remove about 3 cups of the beans and
mash with a potato masher or in the food processor. Return mashed
beans to the cooker and add the chicken pieces. Stir well. If cooking
on LOW, change setting to HIGH. Add some of the reserved broth as
needed to thin the chili to desired consistency (chili should be
thick). Cook, uncovered, until chicken is heated through, about 10 to
15 minutes.
6. Place condiments in individual serving bowls. To serve, ladle
chili into soup bowls, offering condiments to spoon onto each
serving.
Per 1-cup serving (without condiments): 219 calories (15% calories
from fat), 31 g protein, 4 g total fat (0.8 g saturated fat), 15 g
carbohydrate, 4 g dietary fiber, 72 mg cholesterol, 72 mg sodium
Exchanges: 4 lean meat, 1 carbohydrate (1 bread/starch)
**********************************************************************
Chicken Waldorf Salad Sandwiches (makes 6 servings)4
6-ounce(180 g) boneless, skinless chicken breast halves
98% fat-free chicken broth to cover
1/4 cup (60 ml) nonfat mayonnaise
1/4 cup (60 ml) nonfat sour cream
2 teaspoons (10 ml) grated orange zest
3 tablespoons (45 ml) fresh orange juice
1 medium Granny Smith apple, peeled, cored and diced
2 ribs celery, cut into 1/4-inch dice
12 slices artisan-style whole wheat bread, sliced thin
6 Boston lettuce leaves
1. Place the chicken breasts in a pan and cover with broth.
Bring to a simmer and cook until done, about 8-10 minutes. Allow to
cool in the broth, then cut into small dice. 2. In a small bowl mix
together the mayonnaise, sour cream, orange zest, and juice. Add the
dressing to the chicken. Stir in the apple and celery. 3. Place
a leaf of lettuce on each of 6 slices of bread. Top with chicken
salad and top with a second piece of bread. Refrigerate wrapped in
plastic wrap, until ready to serve. Cut each sandwich in half. Per
serving: 286 calories (11% calories from fat), 34 g protein, 4
g total fat (0.4 g saturated fat), 30 g carbohydrate, 2 g dietary
fiber, 67 mg cholesterol, 479 mg sodium
Diabetic exchanges: 3 very lean protein, 2 carbohydrate
(bread/starch)
**********************************************************************
Crustless Spinach Quiche
(makes 6 servings)
1 10 ounce (300 g) package frozen chopped spinach
4 ounces ( 120 ml) skim milk Swiss cheese
2 slices day old bread, crusts removed and broken into small
pieces
12 ounces (360 ml) egg substitute
3 scallions, whites and 1 inch green, sliced
1/4 teaspoon (1.25 ml) nutmeg
freshly ground pepper to taste
butter flavored cooking spray
1. Preheat the oven to 350�F (180�C), Gas Mark 4.
2. Thaw the spinach in the microwave and then drain in a
colander, squeezing out all liquid.
3. Mix spinach with cheese, bread pieces, egg substitute,
scallion, nutmeg, and pepper.
4. Pour into a nonstick 8 or 9 inch (20 to 22.5 cm) pie pan
which has been sprayed with cooking spray. Even out with a spatula.
5. Bake about 30 minutes or until completely set. Serve hot.
Per serving: 121 calories (28% calories from fat), 13 g protein, 4
g total fat (2.2 g saturated fat), 9 g carbohydrate, 2 g dietary
fiber, 10 mg cholesterol, 282 mg sodium
Diabetic exchanges: 2 lean protein, 1/2 carbohydrate
(bread/starch)
**********************************************************************
ITALIAN-STYLE EGG DROP SOUP
4 C, NONFAT, LOW SODIUM CHICKEN BROTH
2 LARGE EGGS AT ROOM TEMPERATURE
� C GRATED PARMESAN CHEESE
1 T MINCED FRESH PARSLEY
1 T FRESH LEMON JUICE
SALT AND PEPPER TO TASTE
PINCH OF NUTMEG
� C PEAS
1. POUR CHICKEN BROTH INTO SAUCEPAN. BRING TO SIMMER ON MEDIUM-LOW
HEAT.
2. WHILE BROTH IS HEATIN, BEAT EGGS, PARMESAN CHEESE, AND PARSLEY
TOGETHER IN A BOWL.
3. USING A WHISK, VIGOROUSLY STIR BROTH CLOCKWISE AND SLOWLY POUR IN
THE EGG MIXTURE.
4. ADD LEMON JUICE, SALT, PEPPER, AND NUTMEG.
5. ADD PEAS AND LADLE IMMEDIATELY INTO SOUP BOWLS.
**********************************************************************
Grilled Chicken Pizza
(makes 8 servings)
1 10-ounce (300 g) tube refrigerated pizza dough cornmeal
1 teaspoon (5 ml) crushed dried oregano
1/2 teaspoon (2.5 ml) crushed dried basil
8 ounces (240 g) cooked chicken breast, chopped
1/2 cup (124 g) reduced-fat, low-sodium jarred marinara sauce
2 tablespoons (30 ml) finely chopped onion
2 to 3 fresh mushrooms, thinly sliced (optional)
1 tablespoon (15 ml) freshly grated Parmesan cheese
1/4 cup (30 g) shredded part-skim mozzarella cheese
Open the dough package and on a lightly floured surface, roll out to
roughly form a 10-inch (25 cm) circle. Place the crust on a cookie
sheet which has been lightly sprinkled with cornmeal. Using your
fingers, pat dough to desired shape and thickness.
Transfer pizza to the prepared grill (see above). Grill for about 3
minutes, until the top of the dough puffs and the underside is crisp
and lightly browned. Using a large metal spatula, turn the crust
over. Brush the cooked top with olive oil and sprinkle with oregano
and basil.
In a medium bowl, combine the cooked chicken, marinara sauce, and
onion. Spread mixture over the top side of the crust. Arrange
mushrooms on top (if using). Top with Parmesan cheese and sprinkle on
the mozzarella, covering the top evenly.
Continue to grill for another 4 to 5 minutes, until the pizza is
cooked through, the dough lightly browned, and the cheese melted. To
insure even cooking, use tongs to rotate the pizza two or three times
during the cooking period, taking care not to knock off the topping.
Per serving: 142 calories (21% calories from fat), 11 g protein, 3 g
total fat (1.1 g saturated fat), 17 g carbohydrate, 1 g dietary
fiber, 21 mg cholesterol, 286 mg sodium
Diabetic exchanges: 1 lean protein (meat), 1 carbohydrate
(bread/starch)
�1997, 1998, 1999, 2000, 2001 Diabetic-Lifestyle Online Magazine. All
rights reserved.
**********************************************************************
Mediterranean Fettuccine With Shrimp
Ingredients:
6 cups cooked fettuccine
12 oz. peeled and deveined medium shrimp
1 10-oz. package frozen chopped spinach, thawed
1 cup plain low-fat yogurt
1/4 cup crumbled feta cheese
2 garlic cloves, minced
1 tablespoon minced dill
Freshly ground pepper to taste
Three minutes before the pasta is finished cooking, add the shrimp
and spinach to the pot. Drain completely. Toss with the remaining
ingredients and serve.
Prep time: 15 min
6 servings
Serving size: 2 oz. shrimp w/ 1 cup pasta
279 calories, 46 calories from fat, 5 g total fat, 2 g saturated fat,
136 mg cholesterol, 267 mg sodium, 39 g carbohydrate, 3 g dietary
fiber, 5 g sugars, 20 g protein
From Robyn Webb, 200 Meals in 30 Minutes � Or Less! (Small Steps
Press, 2005). Webb is a bestselling author of eight books for the ADA
and writes a monthly column in ADA's consumer magazine, Diabetes
Forecast.
**********************************************************************
Low-Fat Macaroni and Cheese
Ingredients:
3/4 cup evaporated fat-free milk
1 cup low-fat cottage cheese
1/2 cup part-skim ricotta cheese
1/2 cup low-fat cheddar cheese
1/2 teaspoon nutmeg
Freshly ground pepper and salt to taste
1 lb. cooked elbow macaroni
1 tablespoon Parmesan cheese
1 tablespoon dry bread crumbs
1. Preheat oven to 350 degrees. Heat the milk in a saucepan over low
heat. Add the cheeses until they melt, stirring constantly.
2. Stir in the nutmeg, pepper, and salt. Remove the cheese sauce from
heat. Add the cooked pasta to the cheese sauce and mix well.
3. Pour the mixture into a 2-quart casserole dish. Sprinkle with
Parmesan cheese and bread crumbs. Bake the casserole for 15-20
minutes, until bubbly and the top is browned.
Prep time: 15 min
6 servings
Serving size: 1 cup
203 calories, 24 calories from fat, 3 g total fat, 1 g saturated fat,
14 mg cholesterol, 331 mg sodium, 28 g carbohydrate, 1 g dietary
fiber, 6 g sugars, 16 g protein
From Robyn Webb, 200 Meals in 30 Minutes � Or Less! (Small Steps
Press, 2005). Webb is a bestselling author of eight books for the ADA
and writes a monthly column in ADA's consumer magazine, Diabetes
Forecast.
**********************************************************************
CHICKEN/TURKEY QUESADILLAS
1 can cream of chicken soup - OR - 98% fat free chicken soup
1 jalapeno pepper - seeded and finely chopped
1 C shredded cheddar cheese (low fat)
1 1/2 C cooked chicken or turkey
8 flour tortillas
Chunky Salsa
Low fat sour cream
1. Preheat oven to 425
2. Mix soup, pepper, 1/2 of the cheese, and meat.
3. Spread about 1/4 C mixture on 1/2 of the tortillas to within
1/2 inch of the edge.
4. Moisten the edge. Fold tortilla over and seal.
5. Place on baing sheet. Bake for 10 minutes.
6. Sprinkle remaining cheese over top after removing the quesadillas
from the oven.
7. Serve with salsa and sour cream
ORANGE BRAN FLAX MUFFINS
1 � Coat bran 1 C brown sugar
1 C flour 1 C buttermilk
1 C flaxseed, ground � C canola oil
1 C wheat bran 2 eggs
1 T baking powder 1 t baking soda
� t salt 1 � C golden raising
2 oranges, quartered and seeded
1. Preheat the oven to 375. Line two 12-cup muffin pans with paper
liners, or coat the pans with cooking spray. In a large bowl, combine
oat bran, flour, flaxseed, wheat bran, baking powder, and salt. Set
aside.
2. In a blender or food processor, combine oranges, brown sugar,
buttermilk, oil, eggs, and baking soda. Blend well.
3. Pour orange mixture into dry ingredients. Mix until well
blended. Stir in raisins.
4. Divide batter evenly among muffin cups. Bake for 18 to 20
minutes , or until a tooth pick inserted in the center comes out
clean. Cool in pans for 5 minutes before removing to a cooling rack.
**********************************************************************
CHOCOLATE DREAM CAKE (IT REALLY IS LOW FAT AND LOWER CALORIES)
3/4 C unsweetened cocoa powder
1/4 C sugar
1/2 C boiling water
1 pkg (16 oz) angel food cake mix
1 1/4 C water
1 T instant coffe powder
1 1/2 C skim milk
1 pkg (1 1/3 oz) whipped topping mix
1 pkg (1.4 oz) sugar-free instand chocolate pudding mix
Preheat oven to 350 degrees.
Line a 10 x 15 inch jelly-roll pan with waxed paper.
Whisk together cocoa, sugar, and boiling water. Cool to luke warm
Prepare cake mix per package directions, using 1 1/4 C water and
adding cocoa mixture.
Spread batter evenly in the pan.
Bake 20 minutes or until top looks dry.
Invert onto a large wire rack. Remove the pan and waxed paper. Cool.
In a medium bowl, dissolve coffee in milk.
Add topping and pudding mixes.
Beat on low speed until moistened.
Beat at high speed until soft peaks form.
Chill 5 minutes.
Cut cake crosswise into thirds.
Cover each layer with topping and stack.
Chill 2 hours
**********************************************************************
ROASTED SWEET POTATO WEDGES
2 pounds sweet potatoes, peeled and cut lengthwise into 1/2 inch
wedges
1 T extra-virgin olive oil
1 t sugar
1 t kosher salt
1/4 t freshly groun black pepper
1/8 t cumin
1/4 t paprika
Heat overn to 425 degrees. In a large bowl, toss together sweet
potatoes an dolive oil to coat. In a smal bowl, combine remaining
ingredients; add to sweet potatoes and toss again to coat well.
Arrange in a single layer on a baking sheet; bake 20 minutes,
turning once, until tender.
**********************************************************************
ROASTED GARLIC TERIYAKI CHICKEN
2/3 c Kikkoman Roasted Garlic Teriyaki Marinade & Sauce
1 T brown sugar, packed
1 T vegetable oil
6 boneless, skinless chicken breast halves
Combine roasted garlic teriyaki sauce, brown sugar, and oil, stirring
until sugar dissolves. Pour mixture over chicken in large plastic
food storage bag. Press air out of bag; close top securely. Turn
bag over several times to coat chicken. Refrigerate 2 hours,
turning bag over once. Remove chicken from marinade; discard
marinade. Grill chicken 4 to 5 inches from hot goals 12 to 15
minute, or until chicken is no longer pink in center, turning
occasionally.
**********************************************************************
LIME DELIGHT
This is a recipe my Mother got that was recommended as a dessert for
diabetics (my father was a diabetic). It's light and refreshing.
1 Box sugar free jello - My mother uses lime ... but any flavor you
like will work.
2 containers low fat yogurt - Match the flavor of yogurt to the
jello ... e.g. lime jello ... lime yogurt ...
1 small container low fat/light whipped topping (thawed)
1. Dissolve the jello in 3/4 C boiling water.
2. Immediately mix in 2 containers of yogurt with mixer.
3. Mix in container of whipped topping.
4. Store in refrigerator. Mixture will set up.
5. ENJOY!
**********************************************************************
**********************************************************************
**F.R.E.S.H. STEPS PROGRAM LAUNCHED TO FIGHT CHILDHOOD OBESITY**
On July 14, SUBWAY launched its new advertising campaign to raise
awareness of the fight against childhood obesity. Approximately 200
children joined concerned adults and health professionals in a march
through the streets of Washington, CC, to introduce F.R.E.S.H. (Feel
Responsible, Energized, Satisfied, and Happy) Steps, a national
childhood obesity prevention initiative designed to encourage kids to
make nutritious choices and lead more active lives.
�
Cass Wheeler, Chief Executive Officer of the AHA (American Heart
Association) thanked SUBWAY for its initiative. �We are extremely
pleased that leaders in business are joining the effort to encourage
balanced lifestyles and raise awareness about the issue of childhood
obesity and the associated health risks, including heart disease.�
Jared Fogle, SUBWAY�s inspirational spokesperson, who has presented
to more than 32,000 children the importance of eating healthy and
staying active, watched as Madison Newberry, Cody Lawler, and Isaac
Villarreal signed the F.R.E.S.H. Steps pledge and members of the Skip
Wizards, � in front of the U.S.Capitol. Newberry, Lawler, and
Villarreal are three of the thousands of children and their parents
who have written to SUBWAY with their stories of weight loss by
eating healthier and increasing their physical activity. Shirley Ann
Holt/Hale, AAHPERD president, explained how, in SUBWAY�s latest
commercials, the three children tell their stories in their own
words.
Lawler said, �I would stay up in my room � when my brother�s friends
came over, because I was afraid they would call me fat or
something,� Villarreal tried to enroll in youth football league, but
he was over the weight limit. Newberry wanted to wear jeans but she
had to wear stretch pants instead. Holt/Hale continued, �Thanks to
SUBWAY, AHA, and AAHPERD for rising to the challenge for increasing
physical activity and better health for children.�
�
Steve Cone, AAHPERD past president said, �This partnership,
highlighted by AAHPERD�s Jump Rope for Heart program, will serve as a
model for responsible choices involving diet and exercise.
excerpt from F.R.E.S.H. STeps Program Launched to Fight Childhood
Obesity, UPDATEE, September/October 2004, pg. 1,3.
|
