Diabetic Cookbook for Two (52 page)

PER SERVING
(½ cup) Calories: 15; Total Fat: 0g; Protein: 0g; Carbohydrates: 3g; Sugars: 1g; Fiber: 1g; Sodium: 0mg

TOSS IT TOGETHER TIP:
Add this sauce to smoothies, use as a relish for a baked sweet potato, add to tuna salad, barbecue sauce, or a stuffing for baked acorn squash. It is also a delicious replacement for high-sugar jam on toast, atop a burger, or frozen in small portions so you always have some on hand. The possibilities are limitless!

DAIRY-FREE • QUICK & EASY

MAKES 1 CUP • PREP TIME: 5 MINUTES • COOK TIME: 15 MINUTES

“Teriyaki” has become a catch-all term for various soy-based sweet-and-salty Asian sauces. Heavily flavored, teriyaki sauce usually contains ginger, garlic, sugar, and sesame seeds. When you make your own using only a handful of ingredients, you can eliminate excess sugar, carbs, and calories, but still have authentic flavors. Use this sauce in place of bottled teriyaki sauce to season all of your favorite Asian dishes.

½ cup low-sodium soy sauce

½ cup water

¼ cup granulated stevia

1 tablespoon ginger purée

1 tablespoon finely minced fresh garlic

1.
In a small saucepan set over medium-high heat, stir together the soy sauce, water, stevia, ginger, and garlic. Simmer for about 15 minutes, or until reduced by about one-third to one-half.

2.
Refrigerate until needed.

PER SERVING
(2 tablespoons) Calories: 13; Total Fat: 0g; Protein: 1g; Carbohydrates: 2g; Sugars: 0g; Fiber: 0g; Sodium: 575mg

DAIRY-FREE • QUICK & EASY

MAKES 1½ CUPS • PREP TIME: 5 MINUTES

Condiments add a kick to many dishes, and these jars of flavor have become essential to cooking and eating many favorite foods. But sometimes those additions aren’t doing your health any favors. Bottled ketchup, while low fat, is high in sugar and sodium—especially if you are generous with the serving size. Skip the carbs and whip up this healthy homemade ketchup instead. Plain and simple tomato sauce serves as the base, and stevia sweetens it naturally. Authentic ketchup flavor is achieved with a combination of commonly available spices.

1 (6-ounce) can tomato paste

2 tablespoons apple cider vinegar

¼ teaspoon granulated stevia

¾ teaspoon salt

¾ teaspoon granulated garlic

¾ teaspoon granulated onion

¼ teaspoon ground allspice

⅔ cup water

1.
In a bowl, mix together the tomato paste, apple cider vinegar, stevia, salt, garlic, onion, allspice, and water. Stir to blend completely.

2.
Refrigerate until needed.

PER SERVING
(2 tablespoons) Calories: 15; Total Fat: 0g; Protein: 1g; Carbohydrates: 3g; Sugars: 1g; Fiber: 0g; Sodium: 10mg

DAIRY-FREE • QUICK & EASY

MAKES 2 CUPS • PREP TIME: 5 MINUTES • COOK TIME: 5 MINUTES

This delicious Asian-style peanut sauce uses stevia for a hint of sweetness and a dash of cayenne for just the right amount of kick. Serve with vegetables “noodles,” over cooked grains, as a topping to sautéed beans, or with roasted vegetables. It also makes a nutritious dip for raw vegetables.

1 cup unsalted natural peanut butter (no sugar added)

1 cup water

1 tablespoon low-sodium soy sauce

1 tablespoon granulated stevia

¼ teaspoon salt

Dash cayenne pepper

¼ cup chopped scallions

Olive oil cooking spray

1.
To a medium bowl, add the peanut butter. While whisking to blend, gradually add the water.

2.
Whisk in the soy sauce, stevia, salt, cayenne pepper, and scallions.

3.
Coat a saucepan with cooking spray.

4.
Transfer the ingredients to the prepared pan. Cook for 5 minutes over low heat, stirring constantly, until heated through. The sauce will thicken as it warms.

5.
Refrigerate any remaining sauce. Rewarm before using, if desired.

PER SERVING
(2 tablespoons) Calories: 92; Total Fat: 7g; Protein: 4g; Carbohydrates: 3g; Sugars: 1g; Fiber: 1g; Sodium: 72mg

DAIRY-FREE

MAKES 2½ CUPS • PREP TIME: 5 MINUTES • COOK TIME: 40 MINUTES

While this recipe requires a bit of cooking time, the result is well worth it. Intense in flavor, this chunky red pepper and tomato sauce is made by roasting red peppers, sautéing them with a mix of aromatic herbs, and processing them with tomato purée. The result is a rich and hearty sauce that is also full of good-for-your-health vitamins, minerals, and antioxidants. This delicious sauce works well on grains, vegetables, potatoes, pasta, and other dishes.

3 large red bell peppers, halved lengthwise, seeded, pressed open to flatten

2 tablespoons extra-virgin olive oil, plus additional for brushing the peppers

1 medium onion, minced

1½ teaspoons dried basil

1 teaspoon dried rosemary

½ teaspoon dried oregano

½ teaspoon salt

½ cup low-sodium vegetable broth

2 cups water

½ cup tomato purée

1 tablespoon tomato paste

2 teaspoons white wine vinegar

2 tablespoons chopped fresh basil leaves

1.
Preheat the broiler to high.

2.
Brush the red bell peppers with olive oil. Place them under the broiler, skin-side up. Cook for about 10 minutes, or until lightly charred. Transfer the peppers to a cutting board, stacking one on top of the other to create steam. Let sit for 10 minutes. Remove as much charred skin as possible. Slice into strips.