Diabetic Cookbook for Two (11 page)

QUICK & EASY

PREP TIME: 5 MINUTES • COOK TIME: 10 MINUTES

You won’t miss the white flour in these grain-free crêpes. Coconut flour has gone mainstream due to its numerous health benefits, great taste, and light texture. Coconut flour is gluten-free and can be used in place of white or wheat flour in recipes for a lower-carb, higher-fiber product. With five grams of fiber per tablespoon, coconut flour helps keep you feeling full and promotes healthy digestion. The fiber in coconut flour doesn’t spike your blood sugar like refined grained-based flours—definitely a benefit for managing blood-sugar levels. This recipe may take a bit of practice, but you are certain to impress when you serve these low-carb, high-protein crêpes at your next brunch!

½ cup liquid egg substitute

½ cup coconut flour

¾ cup unsweetened vanilla almond milk

1 teaspoon vanilla extract

1 teaspoon granulated stevia

Pinch salt

Extra-virgin olive oil cooking spray

½ cup unsweetened applesauce

½ cup nonfat cottage cheese

Ground cinnamon

1.
To a blender, add the egg substitute, coconut flour, vanilla almond milk, vanilla, stevia, and salt. Process until thoroughly mixed.

2.
Place a nonstick skillet set over medium-high heat. Coat with cooking spray.

3.
When the pan is hot, pour in a one-half of the batter. Swirl to evenly coat the bottom of the pan. Cook for about 2 minutes, or until the top is set and the bottom is light brown.

4.
Using a silicone spatula, loosen the top edge of the crêpe. Tilting the pan, roll the crêpe toward the bottom of the pan. Remove from the pan and set aside. Repeat with the remaining batter.

5.
In a small, covered microwave-safe bowl, gently warm the applesauce in the microwave on medium for about 30 seconds.

6.
Remove from the microwave. Add the cottage cheese. Mix gently until blended.

7.
Divide the crêpes between 2 plates.

8.
Top each with ½ cup of the applesauce–cottage cheese mixture.

9.
Sprinkle with cinnamon and serve immediately.

PER SERVING
Calories: 200; Total Fat: 5g; Protein: 21g; Carbohydrates: 33g; Sugars: 14g; Fiber: 17g; Sodium: 455mg

NOTE:
Tightly wrapped crêpes can be refrigerated for 3 days or frozen for later use. Add your favorite filling and serve. This recipe can also be prepared in a toaster oven.

INGREDIENT TIP:
Keep coconut flour on hand as a pantry staple. Use it in pancakes and other baked goods, to replace half or all of the bread crumbs in meatloaf, and as a substitute for grains when making gravies and breading for fish and meats. Coconut flour absorbs a lot of liquid, so you will have to make slight adjustments to your recipes by increasing the amount of liquid.

PREP TIME: 10 MINUTES • CHILLING TIME: 8 HOURS, OR OVERNIGHT

This traditional Swiss breakfast cereal is a nice change come spring and summer after a long winter of hot oatmeal. The variations are endless—use any fruit or nut you like. The nonfat Greek yogurt boosts the protein content so you stay fuller longer; the nuts and seeds add heart-healthy fats and fiber. Considered both a fruit and an herb, goji berries are typically found in Asian and European countries, but they have hit the United States and can be found in most grocery stores. Goji berries are an excellent source of antioxidants, and are low in calories and high in fiber. There is some evidence that goji berries can interact with certain drugs. If you take warfarin, simply replace the goji berries with your favorite dried fruit.

½ cup old-fashioned rolled oats

½ cup plain nonfat Greek yogurt

2 tablespoons dried goji berries, or dried blueberries, cherries, or cranberries

1 teaspoon liquid stevia

½ teaspoon vanilla extract

½ cup fresh blueberries, divided

3 teaspoons pumpkin seeds, divided

3 teaspoons finely ground flaxseed, divided

½ cup unsweetened vanilla almond milk, divided

1.
In a medium bowl, stir together the oats, yogurt, goji berries, stevia, and vanilla.

2.
Evenly divide the mixture between 2 small bowls. Cover and refrigerate overnight.

3.
The next morning, top each serving with ¼ cup of blueberries, 1½ teaspoons of pumpkin seeds, and 1½ teaspoons of flaxseed. Stir to combine. Let sit for 5 to 10 minutes.

4.
Top each with ¼ cup of vanilla almond milk and enjoy cold!

PER SERVING
Calories: 230; Total Fat: 7g; Protein: 13g; Carbohydrates: 30g; Sugars: 9g; Fiber: 4g; Sodium: 70mg

RECIPE TIP:
Cover and refrigerate for up to 1 day. You can eat the muesli cold, or warm it in the microwave.

TOSS IT TOGETHER TIP:
Store leftover nuts and seeds in the freezer to keep them fresh. Let sit on the counter for a few minutes to thaw before using. Flaxseed can be used on just about anything—from smoothies to salads to steamed vegetables. The type of fiber in flaxseed can lower bad cholesterol and increase your feeling of fullness, which means you may eat less food—a bonus for anyone trying to lose weight. Look for finely ground flaxseed; the whole seeds will just pass through you without being digested, making for a good laxative if needed.

QUICK & EASY

PREP TIME: 4 MINUTES

Smoothies are one of the fastest meals on the planet. There are endless combinations you can throw together for a meal-in-a-glass packed with protein, healthy fats, fiber, slow-releasing carbs, and nutrient-rich fruits and vegetables. All you need is a decent blender and a few core ingredients, so let the blender be your canvas! This diabetic-friendly recipe uses high-protein Greek yogurt and a combination of antioxidant and soluble fiber–rich spinach and apples. A healthy dose of heart-healthy fats is provided by the almond butter and flaxseed, and finished off with blood sugar–balancing cinnamon.

1½ cups nonfat milk

2 tablespoons finely ground flaxseed

1 tablespoon almond butter

1 (8-ounce) container plain nonfat Greek yogurt

1 cup frozen spinach

1 small apple, peeled, cored, and finely chopped

1 teaspoon vanilla extract

1 teaspoon cinnamon

Stevia, for sweetening

4 to 6 ice cubes (optional)

1.
In a blender, combine the milk, flaxseed, and almond butter. Blend for 10 seconds on medium.

2.
Add the yogurt, spinach, apple, vanilla, cinnamon, stevia, and ice cubes (if using). Blend for about 1 minute, or until smooth and creamy.

3.
Pour into 2 glasses and sip to your health!

PER SERVING
Calories: 278; Total Fat: 8g; Protein: 24g; Carbohydrates: 21g; Sugars: 15g; Fiber: 6g; Sodium: 185mg

TOSS IT TOGETHER TIP:
Store almond butter in the refrigerator to increase its shelf life. Consider using almond butter and a sprinkle of cinnamon and granulated stevia on toast in place of sugar-filled jellies and jams for a healthier alternative.