Ingredients

• 2 Sweet Potatoes, peeled and cubed
• 1 large Onio, chopped
• 2 Zucchini, thickly sliced
• 5 Tomatoes
• 15 oz garbanzo beans, undrained
• 1/2 cup of couscous
• 1/4 cup of Raisins
• 1 tablespoon Ground Coriander
• 1/2 tablespoon Ground Turmeric
• 1/2 tablespoon Ground Cinnamon
• 1/2 tablespoon Ground Ginger
• 1/4 tablespoon Ground Cumin
• 3 cups of water

Recipe method

Combine all ingredients in a large saucepan. Boil and
lower heat, and simmer until the vegetables are tender, about 30 minutes.

Nutritional information (per serving)

• 241 Calories
• 42g Carbohydrates
• 8g Protein
• 2g Fat
• 22g Sodium,
• 658g Potassium
• 0g Cholesterol

Diabetic exchange

• 2 Bread
• 2 Vegetable

Ingredients

• 2 tablespoons of orange juice, plus 2 teaspoons – fresh
  or froze,
• 1 tablespoon of sesame oil, plus 1 teaspoon
• 1 1/4 tablespoons of sesame seeds
• 2 tablespoon of light soy sauce
• 2 tablespoons of fresh grated ginger, or 1 1/4 tsp ground ginger
• 2 scallions, chopped
• 1 lb of tuna steaks

Recipe method

In a stainless steel bowl, combine the first 6 ingredients. Add the tuna
and leave it to marinate for 20 minutes. Broil or grill the tuna 6 inches
from the flame or hob for 4-5 minutes per side. Cook until rare.

Nutritional information (per serving)

• 221 Calories
• 10.7g fat
• 43mg Cholesterol
• 27.3g protein
• 2.4g Carbohydrate
• 0.2g Fibre
• 354mg Sodium

Diabetic exchange

• 3 Lean Meat Exchange

Ingredients

• 1/3 cup of canola
• 1 ¼ skimmed and fat-free milk
• 2 oversize eggs, separated
• 1 tablespoon of baking powder
• 1 ¾ cups of flower

Recipe method

• Preheat your waffle iron.
• Prepare two bowls, one large and one small. In the large bowl, sift in the flour, the baking powder and the salt.
• In the smaller bowl, beat the separated egg whites until they are stiff and fold them into the batter.
• Make sure that the waffle iron is non-stick (with non-stick pan spray) and pour in the batter.
• In terms of quantity, about ½ cup of mixture per waffle should do. Bake the mixture in the waffle irons until they are crisp and browned.
• Serve hot.

Nutritional information (per serving)

• 217 calories
• 99 calories from fat
• 11g fat
• 1g saturated fat
• 54mg cholesterol
• 227mg sodium
• 24g carbohydrates
• 1g dietary fibre
• 2g sugar
• 6g protein

Diabetic exchange

• 1 1/2 Starch
• 2 Monounsaturated Fat

Ingredients

• 1 cup of oats
• ½ of oat bran
• 1 ½ cups of low-fat yoghurt, unflavoured
• ½ cup of apple, grated coarsely
• ½ cup of pear, grated coarsely
• 1/3 cup of chopped almonds
• ¼ cup of raisins
• 1 tablespoon of cinnamon
• 1 tablespoon of honey
• ½ tablespoon of nutmeg

Directions

• Place the oats, bran and yoghurt into a large bowl and mix together.
• Cover the mixture and chill for 30 minutes.
• Stir the apple, pair, raisins, almonds, spices and honey into the mixture and stir together.

Nutritional information (per serving)

• 216 calories
• 9g protein
• 6g fat
• 35g carbohydrates
• 4mg cholesterol
• 3.8g fibre
• 48mg sodium
• 404mg potassium

Diabetic exchange

• 2 Starch/Bread
• ½ Fruit
• 1 Fat

Ingredients

• Non-stick cooking spray
• 1/2 cup of oat bran
• 1/2 cup of wheat germ
• 1/2 cup of all-purpose flour
• 2 teaspoons of baking powder
• 2 teaspoons of packed brown sugar
• 1 cup of fat-free milk
• 1 egg
• 1 tablespoon of vegetable oil
• 1/2 cup of finely chopped, unsweetened dried apricots

Recipe method

• Spray a waffle iron with a non-stick spray and preheat it.
• Combine the oat bran, the wheat germ, the flour, the baking powder, and the brown sugar.
• Add the milk, the egg, and the vegetable oil and stir until the mixture is smooth.
• Stir in the dried apricots. Measure 1/4 cup of batter for each 4-inch waffle.
• Cook the waffles until they are golden brown and serve immediately.

Nutritional information (per serving)

• 131 Calories
• 20g Carbohydrate
• 6g Protein
• 4g Fat
• 1g Saturated fat
• 146mg Sodium
• 2g Fibre

Diabetic Exchange:

• 1 ½ Starch
• ½ Fat

Ingredients

• 1/2 cup of skimmed milk
• 1/2 cup of unsweetened apple juice
• 1/2 cup of quick oats
• 2 tablespoons of sweetened dried cranberries
• 1/2 small apple, cored, peeled and chopped
• 1/8 teaspoon of cinnamon
• Artificial sweetener

Recipe

• In a small saucepan, combine the milk, the apple juice, the oats, the cranberries, the chopped apple, and the cinnamon.
• Bring to the boil.
• Cover the pan and reduce the heat to medium-low.
• Simmer until oatmeal is desired consistency, and stir.
• Stir in artificial sweetener.

Nutritional information (per serving)

• 133 Calories
• 27g Carbohydrates
• 4g Protein
• 1g Fat
• <1g Saturated fat
• 28mg Sodium
• 3g Fibre

Diabetic exchange

• 1 starch
• 1 fruit

Ingredients

• 8oz of Yogurt, plain, low fat
• 1/5 cup Mayonnaise, reduced calories
• ¾ packet of Leek soup mix
• 10oz of Spinach, diced
• 2 tablespoons of Parsley
• ½ cup of Green onions, chopped
• 1.00 tablespoon of Dill, dry
• 1.00 tablespoon of Italian salad dressing mix

Recipe

• In a food processor combine all of the ingredients and mix well until well incorporated. Chill.

Nutritional information (per serving)

• 49 Calories
• 6.1g Carbohydrates
• 1.9g Protein
• 2.9g Fat

Diabetic exchange

• 1 fat

Ingredients

• 1 ½ cup of unbleached all-purpose flour
• 2 cups of whole wheat flour
• ¼ cup of wheat germ
• 1 ½ teaspoons of salt
• 1 teaspoon of baking soda
• 2 tablespoons (25 g) of unsalted butter, softened
• 1 large egg or 1/4 cup egg substitute
• 1 ½ cups of 1% buttermilk

Recipe

1. Preheat your oven to 450 degrees Fahrenheit, 230 degrees Centigrade.
2. Prepare a baking tray with greaseproof paper or baking sheet. Separate 2 tablespoons of flour, and then in a large bowl combine the remaining flour, the whole-wheat flour, the wheat germ, the salt and the soda.
3. Knead the unsalted butter into the flour mix, and poke an impression into the centre of the mixture with your fingers. Whisk the egg and buttermilk and pour into the impression. Stir but be cautious not to mix too much.
4. Turn dough onto floured work surface and sprinkle the remaining flour. Knead into an circle and place onto tray. Cut an X into the top of the loaf and bake for 15 minutes. Reduce heat and bake for a further 15 minutes.
5. Loaf should be brown and sound hollow when the bottom is tapped. Transfer and cool before slicing.

Nutritional information (per 2 slices)

• 87 calories (13% calories from fat)
• 4g protein
• 1g total fat (0.6 g saturated fat)
• 16g carbohydrate
• 2g dietary fibre
• 12 mg cholesterol
• 237 mg sodium

Diabetic exchange

• 1 carbohydrate (1 bread/starch)

Ingredients

• 1/2 cup of chicken broth, low-fat, low-sodium
• 2 tablespoons of light soy sauce
• 2 tablespoons of sesame oil
• 1/4 cup of tangerine juice
• 1 tablespoon of minced fresh lemongrass
• 1 tablespoon of crushed red pepper
• 1 1/2 lb of fresh tuna steaks

Recipe

• Combine broth, soy sauce, oil, juice, lemongrass, and
  pepper in a pan.
• Add tuna and marinate for approximately 1 hour.
• Grill
  tuna steaks away from heat until done and serve immediately.

Nutritional information (per serving)

• 180 Calories,
• 8g Fat,
• 42mg Cholesterol
• 146mg Sodium
• 1g Carbohydrate
• 0g Dietary fibre
• 1g Sugar
• 26g Protein

Diabetic exchange

• 3 Lean Meat

Ingredients

• 8 oz of light cream cheese
• 2 oz low-fat cottage cheese
• ¼ cup of Lemon juice
• ¼ cup of Skim milk
• ½ Tablespoon of Basil
• ½ Tablespoon of Marjoram
• ½ Tablespoon of Oregano
• ½ Tablespoon of Thyme
• ½ Tablespoon of Garlic powder
• 1 lb of fresh crab

Recipe

• In a large bowl mix the cream cheese and cottage cheese
  until smooth.
• Gradually blend in the lemon juice and milk.
• Stir in the
  remaining ingredients. Pour into pan.
• Cover and bake at 350 degrees Fahrenheit
  for about 15 min or until hot. Serve.

Nutritional information (Per small serving)

• 19 Calories
• 5g Fat
• 2g Protein
• 1.5g Carbohydrates
• 68mg Sodium
• 8mg Cholesterol

Diabetic exchange

• 1 lean meat
• ½ skim
  milk
  

Ingredients

• 2 1/4 cups of all-purpose flour
• 2/3 cup of honey-crunch wheat germ
• 1/2 cup of oats, uncooked
• 1/4 cup of brown sugar, packed
• 1 tablespoon of baking powder
• 1/2 tablespoon of salt
• 1/4 tablespoon of baking soda
• 10 tablespoon of light corn oil spread
• 1 1/2 cup of mashed bananas
• 6 oz can of frozen apple-juice concentrate
• 1/2 cup egg substitute, thawed
• 1/3 cup walnuts, chopped
• 1 tsp vanilla extract

Recipe
method

• Preheat oven to 350 degrees Fahrenheit. Grease 9″x5″ loaf pan. In large bowl, mix first 7 ingredients.
• With a pastry blender, cut in the corn-oil spread until mixture becomes crumby. Stir in the bananas and the undiluted apple-juice concentrate, egg substitute, walnuts, and vanilla.
• Spoon the batter into the pan.
• Bake 60 minutes or until toothpick inserted into centre of the bread comes out clean.
• Cool the bread for 10 minutes. Serve warm.

Nutritional information (per serving)

• 180 Calories
• 5g fat
• 0mg Cholesterol
• 135mg Sodium

Diabetic exchange

• 1 starch
• 1 fruit
• 1 fat

Ingredients

• Pasta layers
• 1 cup of sliced fresh mushrooms
• ½ cup of chopped onion
• ½ tablespoon of cooking oil
• ½ 15-ozs can of low-sodium tomato sauce
• ½ 6-ozs can of low-sodium tomato paste
• ½ teaspoon of dried oregano
• ½ teaspoon dried basil
• 1 cup of low fat cottage cheese
• ½ cup shredded low fat cheddar cheese
• ½ 10-oz package of chopped spinach, thawed and well drained

Recipe

• Preheat your oven to 375 degree Fahrenheit. In a large
  saucepan, cook the mushrooms and onions until they are tender. Stir in
  the tomato sauce, the tomato paste, the oregano, and the basil.
• Stir together the cottage cheese and ½ cup of
  cheddar. Oil a rectangular baking dish and layer the pasta in the following
  order: 1/3 of the cottage cheese mixture, 1/3 of the spinach, 1/3 of the
  tomato mixture. Sprinkle the cheddar on top of the layers.
• Bake uncovered
  for approximately 30 minutes and leave to stand briefly before serving.

Nutritional Information (per serving)

• 253 Calories
• 32g Carbohydrate
• 17g Protein
• 8g Fat
• 3g Saturated Fat
• 15mg Cholesterol
• 4g Fibre,
• 364mg Sodium,
• 686mg Potassium,
• 223mg Calcium

Diabetic exchange

• 2 starch
• 1/2 fat
• 1 1/2 lean
  meat

Ingredients

• Low-fat cooking spray
• 1 1/4 lb scallops, washed and dried
• 2 tablespoons of olive oil
• 1 tablespoon of water
• 2 tablespoons of lemon juice
• 1 tablespoon of Dijon mustard
• 8 cups of baby spinach without stems, washed and dried
• 1 large apple (Granny Smith), cored and chopped
• 2 tablespoons of toasted, slivered almonds
• Ground black pepper

Recipe
method

• Lightly coat a pan with the cooking spray, and broil
  the scallops. Turn once until opaque. This should take around 5 minutes.
  Mix the oil, the water, the lemon juice and the mustard.
• Put the spinach in a bowl with the apples and almonds.
  Add the dressing and season with the pepper.
• Divide into 4 plates and add
  the scallops.

Nutrition Facts (per serving)

• 258 calories (36% calories from fat)
• 27g protein
• 10g total fat (1.2 g saturated fat)
• 15g carbohydrates
• 4g dietary fibre
• 47mg cholesterol

Diabetic Exchange

• 4 Very Lean Protein
• 1 Carbohydrate
  (1/2 fruit, 1 vegetable)
• 1 Fat

Ingredients

• 1 medium apple, peeled, cored, and diced
• 2 Tablespoon of dried cranberries
• 1 Tablespoon of sugar (Optional)
• 1/4 Tablespoon of cinnamon
• 2 Tablespoon of water
• 1 (7.5 oz) pack of reduced-fat buttermilk biscuits

Recipe
method

• Preheat oven to 400°. Spray a baking sheet with
  non-stick spray coating and set aside. In a small microwave-safe bowl,
  combine the apple, cranberries, sugar, and cinnamon. Stir and add the water.
  Cover and microwave on HIGH power for 3 minutes, stopping and stirring
  once during microwaving then cool.
• Working on a non-stick spray-coated
  surface, make three-inch flat round biscuits.
• Spoon about 2 tablespoons
  of the mixture into the centre of the biscuit. Fold the biscuit in half
  over the filling, making a turnover.
• Seal the edges by pressing closed
  with fingers, then with the tines of a fork. Lay the biscuits on the prepared
  baking sheet. Prick the top of each turnover with the fork tines.
• Bake for 10 minutes, until the tops of turnovers begin
  to brown. Serve hot.

Nutritional Information (per serving)

• 68 Calories
• 1g Total Fat
• 14g Carbohydrates
• 0mg Cholesterol
• 180 mg Sodium
• 1g Fibre

Diabetic Exchange

• 1 Carbohydrate

Ingredients

• 6 ounces of baby carrots
• 3 tablespoons of butter
• 3 zucchini, cut into 1-inch chunks
• 3 yellow squashes, cubed
• 1 tablespoon of fresh dill weed, chopped
• ¼ teaspoon of onion powder
• ½ teaspoon of salt
• 1/3 teaspoon of black pepper

Recipe
method

• Cook carrots in medium saucepan and drain.
• Melt butter
  in pan and add carrots and rest of ingredients.
• Stir until combines and
  cook until vegetables are tender.

Nutritional information (per serving)

• 116 Calories
• 7g Fat
• 18mg Cholesterol
• 320mg Sodium
• 12g Carbohydrate
• 5g Fibre
• 6g Sugar
• 3g Protein

Diabetic Exchange

• 2 Vegetable
• 1-1/2 Fat
  

Ingredients

• 4 slices of crusty Italian bread cut 1/2 inch (1.25 cm) thick
• Olive oil cooking spray
• 2 garlic cloves, peeled and cut in half
• Freshly ground pepper
• Chopped fresh basil and oregano

Recipe
method

• Toast or grill the bread slices until they are lightly browned on both sides. Remove from heat and lightly coat with cooking spray.
• Rub with the cut garlic; top with pepper and chopped herbs.
• Cut in half and serve whilst warm.

Nutritional information (per serving)

• 77 calories (12% calories from fat)
• 3 g protein
• 1 g total fat (0.2 g saturated fat)
• 14 g carbohydrate
• 1 g dietary fibre
• 0 mg cholesterol
• 166 mg sodium

Diabetic exchange

• 1 carbohydrate (1 bread/starch)
  

Ingredients

• 3 3-ounce whole-wheat bagels
• Cooking spray

Recipe method

• Preheat the oven to 450°F (230°C). Split the bagels into 4 slices each and place onto a sprayed cooking tray. Spry again and bake until browned. Serve.
• Slice each bagel into 4 crosswise slices. Spray a non stick cookie sheet with spray. Place the slices in a single layer on the sheet and spray again.

Nutritional information (per serving)

• 112 calories (4% calories from fat)
• 5g protein
• 1g total fat (0 saturated fat)
• 24g carbohydrate
• 4g dietary fibre
• 0 cholesterol
• 209mg sodium

Diabetic exchange

• 1 ½ Bread/Starch

Ingredients

• 1/2 cup of water
• 1/3 cup of uncooked couscous
• 1/4 cup of red wine vinegar
• 2 tablespoons of olive oil
• 1 tablespoon of Dijon mustard
• 1 teaspoon of dried parsley flakes
• 1/4 teaspoon of salt
• 1/4 teaspoon of black pepper
• 1 teaspoon of sugar
• 1 clove of crushed garlic
• 1 cup of chopped green pepper
• 1/2 cup of chopped red pepper
• 1 cup of chopped and peeled cucumber
• 1 cup of chopped onion
• 1 can of whole-kernel corn, drained
• 1 can tuna packed in water and drained

Recipe

• Boil water in a saucepan and stir in the couscous. Remove
  from the heat, cover, and leave to stand 5 minutes. Whisk lightly with
  a fork and then transfer couscous to a bowl, cover, and refrigerate.
• Combine the vinegar, the oil, the mustard, the parsley,
  the salt, the pepper, the sugar, and the garlic bowl. Blend ingredients
  using a whisk or fork.
• Add the prepared couscous, peppers, cucumber, onio,
  corn, and tuna.
• Toss and serve.

Nutritional information (per serving)

• 150 Calories
• 20g Carbohydrates
• 8g Protein
• 5g Fat
• <1g Saturated fat
• 340mg Sodium
• 3g Fibre

Diabetic exchange

• 1 Starch
• 1 Fat

Ingredients

• 1/2 cup of low-fat mayonnaise
• 1/3 cup of low-fat, skimmed milk
• 1-1/2 teaspoons of Dijon mustard
• 1 tablespoon of lemon juice
• 1/4 cup of grated Parmesan cheese
• 1/4 teaspoon of garlic powder
• 1/4 teaspoon of salt
• 1/4 teaspoon black pepper
• 1 large head of lettuce, washed and torn into salad-size chunks

Recipe

• Combine all the ingredients apart from the lettuce, and whisk until smooth.
  Place the lettuce into a salad bowl, add the dressing, toss and serve.

Nutritional Information (Per Serving)

• 55 Calories
• 4g Fat
• 6mg Cholesterol
• 193mg Sodium
• 2g Carbohydrate
• 0g
  Fibre
• 1g Sugars
• 2g Protein

Diabetic Exchange

• 1 Vegetable,
• 1 Fat

Ingredients

• ½ a medium banana
• 1/2 a cup of fresh strawberries
• 1/4 cup of non-fat dry milk powder
• 1/4 cup of apple juice
• 1 tablespoon of honey
• 1 cup of crushed ice

Recipe
method

• Place all the ingredients in a blender and blend on
  high until smooth.

Nutritional information (per serving)

• 233 Calories
• 53g Carbohydrate
• 7g Protein
• <1g Saturated
  fat
• 98mg Sodium
• 3g Fibre

Diabetic exchange

• 1 skim milk
• 2 1/2 fruit