Diabetic Cookbook for Two (12 page)

GLUTEN-FREE • QUICK & EASY

PREP TIME: 5 MINUTES • COOK TIME: 15 MINUTES

Who said a diabetic diet can’t include pancakes? All it takes is a little recipe magic and pancakes are back on the menu! High-fiber, slow-digesting coconut flour lowers the carb content of these delicious pancakes while increasing the protein content. Low–glycemic index peaches and nutrient-rich pumpkin start your day with some recommended fruit and vegetable servings. Peaches contain vitamins A and C, potassium, and fiber. Pumpkin is rich in vitamins A, C, E, beta-carotene, and antioxidants. Both make these high-protein pancakes a great choice for managing blood-sugar levels.

1 medium peach, finely diced

⅓ cup coconut flour

½ cup nonfat cottage cheese

½ cup canned pumpkin

½ cup unsweetened almond milk

2 tablespoons chia seeds

1 teaspoon vanilla extract

1 teaspoon baking powder

⅛ teaspoon salt

1 teaspoon cinnamon

1 to 2 teaspoons granulated stevia

4 large egg whites, beaten

Extra-virgin olive oil cooking spray

Sugar-free maple syrup, for serving

1.
In a small bowl, mix together the peach, coconut flour, cottage cheese, pumpkin, almond milk, chia seeds, vanilla, baking powder, salt, cinnamon, and stevia.

2.
Add the egg whites. Stir until thoroughly combined.

3.
Spray a nonstick skillet with cooking spray. Place it over medium-high heat for 1 to 2 minutes, or until completely preheated. The first pancake should cook thoroughly.

4.
In the skillet, drop about 2 tablespoons of batter for each silver dollar-size pancake. Cook for 2 to 3 minutes on each side, or until golden. Transfer to a plate. Repeat with the remaining batter, re-spraying the skillet with cooking spray between each batch.

5.
Top with your favorite sugar-free syrup and devour immediately!

PER SERVING
Calories: 251; Total Fat: 8g; Protein: 25g; Carbohydrates: 33g; Sugars: 14g; Fiber: 18g; Sodium: 409mg

RECIPE TIP:
When making these pancakes, don’t expect them to be light and fluffy. The cottage cheese and pumpkin make them denser, and the batter is thicker than a traditional pancake batter. They won’t bubble like traditional pancakes either, so watch that they cook thoroughly without burning.

DAIRY-FREE • QUICK & EASY

PREP TIME: 5 MINUTES • COOK TIME: 10 MINUTES

Scrambled tofu makes an excellent dairy-free, cholesterol-free, saturated fat-free, and high-protein alternative to scrambled eggs. Tofu, also known as bean curd, is made by coagulating soy milk and pressing it into blocks. Tofu has a bland, subtle flavor and easily takes on the flavors of the herbs and spices used to season it. Tofu is sold in various forms including soft, firm, and extra firm. Soft tofu is best for smoothies and puddings, while firm and extra firm are best for stir-frying, baking, and scrambling. You can basically do anything with tofu—so be bold and have fun! Try scrambling some tofu for your next breakfast, lunch, or dinner.

1 pound firm- or extra-firm tofu

1 teaspoon dry mustard

1 teaspoon ground cumin

1 tablespoon extra-virgin olive oil

2 medium tomatoes, diced

1 medium zucchini, chopped

¾ cup sliced fresh mushrooms

2 garlic cloves, minced

1 bunch spinach, rinsed and chopped

½ teaspoon low-sodium soy sauce

1 teaspoon freshly squeezed lemon juice

Freshly ground black pepper

1.
In a colander, drain the tofu.

2.
In a medium bowl, crumble the drained tofu.

3.
Add the mustard and cumin. Toss until well mixed.

4.
In a nonstick skillet set over medium-high heat, heat the olive oil.

5.
Add the tomatoes, zucchini, mushrooms, and garlic. Sauté for 2 to 3 minutes. Reduce the heat to medium-low.

6.
Add the spinach, tofu, soy sauce, and lemon juice.

7.
Cover and cook for 5 to 7 minutes, stirring occasionally.

8.
Season with pepper and serve immediately.

PER SERVING
Calories: 348; Total Fat: 18g; Protein: 29g; Carbohydrates: 25g; Sugars: 3g; Fiber: 11g; Sodium: 220mg

INGREDIENT TIP:
Consider picking up some Bragg Liquid Aminos to use in place of traditional soy sauce. Bragg, made from soybeans, is gluten-free and contains less sodium then even low-sodium varieties of soy sauce.

PREP TIME: 5 MINUTES, PLUS 5 HOURS CHILLING TIME, OR OVERNIGHT

This breakfast is a complete meal in a glass containing foods from all food groups. Once you master this recipe, it is sure to become a go-to breakfast favorite. Use mason jars for perfect portion control. Chia seeds make this recipe nice and thick and provide soluble fiber and omega-3 fats. Sweet and tart cherries are high in anthocyanins—a powerful antioxidant. They also contain a naturally occurring chemical that may help lower blood-sugar levels in diabetics. Check the ingredients in your cherries and make certain they don’t contain any added sugars.

½ cup uncooked old-fashioned rolled oats

½ cup nonfat milk

½ cup plain nonfat Greek yogurt

2 tablespoons chia seeds

1 teaspoon liquid stevia

1 teaspoon cinnamon

½ teaspoon vanilla extract

½ cup frozen cherries, divided

1.
In a small bowl, mix together the oats, milk, yogurt, chia seeds, stevia, cinnamon, and vanilla.

2.
Evenly divide the oat mixture between 2 mason jars or individual containers. Cover tightly and shake until well combined.

3.
To each jar, stir in ¼ cup of cherries.

4.
Seal the containers and refrigerate overnight.

5.
The next day, enjoy chilled or heated.

PER SERVING
Calories: 218; Total Fat: 5g; Protein: 14g; Carbohydrates: 29g; Sugars: 10g; Fiber: 5g; Sodium: 54mg

RECIPE TIP:
This oatmeal can be kept refrigerated for 3 days. It makes breakfast quick, easy, and portable. Make several at once and enjoy throughout the work week. This recipe is also great with leftover grains from other meals, like quinoa, millet, tapioca, or other breakfast flakes like spelt and barley. For extra fiber or to use up supplies, increase the amount of chia seeds or substitute flaxseed for a nutty flavor.