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Grilled Salmon Salad
1/3 cup plus 2 tablespoons fat-free raspberry or balsamic vinaigrette salad dressing, divided
4 skinless salmon filets (4 to 5 ounces each)
½ teaspoon black pepper
¼ teaspoon salt
8 cups mesclun or spring salad greens
2 cups cherry tomatoes, halved if large
¼ cup fresh basil leaves, chopped julienned
- Prepare charcoal or gas grill or preheat broiler. Brush 2 tablespoons dressing over salmon. Sprinkle with pepper and salt. Grill in covered over medium-high heat or broil without turning 4 inches from heat source 5 to 6 minutes or until salmon turns opaque in center (don’t overcook or salmon will become dry).
- While salmon is cooking, combine greens, tomatoes and remaining 1/3 cup dressing in large bowl. Transfer to dinner plantes. Top with salmon and basil.
Makes 4 servings.
Dietary exchanges: 3 lean mean, 2 vegetable, 1 fat
Nutritional value: Calories: 264 – Total fat: 12g – Carbohydrates: 12g – Protein – 24g (3g fiber)
From the book Diabetic Cooking, No-Bake recipes for summer, 2007
Living with diabetes and maintaining control is often seen as a mandate to categorize and keep lists of food “no-nos.” Fruit is often lumped in the category “do not eat” because of the sugar content found in naturally-occurring fructose.
Experts at Health Hubs advise keeping fruit in your meal plan and explain that there are many fruits a person with diabetes can enjoy which do not adversely affect blood sugar levels. Some fruits may actually improve blood sugar control and insulin sensitivity over time.
Remember, part of the fruit appeal is the peel. Fiber rich foods are generally safe for people with diabetes to eat because they tend to have a lower glycemic index (GI) and therefore do not spike blood sugar levels to the same extent as high GI foods. This is because fiber delays the emptying of stomach contents into the small intestine which slows down the absorption of sugar into the blood stream.
Fiber rich fruits tend to be fruits with edible skins and seeds. These two parts of the fruit are highest in fiber. Fruits high in fiber include (fiber content in brackets): passion fruit (10.4%), raspberries (6.5%), apples (2.5%), pears (2.1%), apricots (2.1%), blueberries (2.7%), kiwifruit (2.1%), strawberries (2.0%), pomegranates (3.4%) and avocados (6.7%).
Pears are packed with health benefiting nutrients such as dietary fiber, anti-oxidants, minerals and vitamins, which are necessary for optimum health.
Pears are a good source of dietary fiber. Most of the fiber in them is non soluble polysaccharide (NSP), which functions as a good bulk laxative in the gut. Additionally, the gritty fiber content binds to cancer-causing toxins and chemicals in the colon, protecting its mucous membrane from contact with these compounds.
In addition, pear fruit is one of the very low calorie fruits, provides 58 calories per 100g. Just a few sections a day in the diet can bring significant reduction in weight and blood LDL cholesterol levels.
Chef John Wright of Diabetes Management & Supplies is a big proponent of bringing fruit into every aspect of the dinner table. His Pear Salad features sweet and tangy flavors, fresh shaved pears and a homemade cranberry vinaigrette dressing.
- Spring Lettuce Mix
- Pear – shaved
- 2 Tbsp. Blue Cheese – crumbled
- 1 Tbsp. Sunflower Seeds
- 1 Tbsp. Sun Dried Cranberries
- Sun Dried Cranberry Vinaigrette (Click HERE for recipe)
Blend dressing ingredients, toss with salad ingredients and serve.
The words “healthy, holiday, dining” may not seem to go together, but it is possible to entertain and dine during the holidays and still keep your health goals in mind. Chef John Wright of Diabetes Management and Supplies sets a festive and diabetic-friendly tone in the latest Eating Wright segment.
Chef Wright’s meal starts with Cranberry and Blue Cheese Salad and homemade Sun-dried Cranberry Vinaigrette dressing. He then serves seared pork tenderloin, mashed sweet potatoes and sautéed vegetable medley. He topped the sweet potatoes with seasoned, roasted pecans.
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Chef John Wright uses a Spring Mix in this cooking demonstration. It is a mixture of small, young salad greens, herbs and edible flowers. The greens are a mixture of textures and sweet, spicy and bitter flavors. Spring mix is also known as mesclun, mesculum, field greens, spring salad mix, spring mix or field greens.
Spring mix is available throughout the year, found in many supermarkets and specialty produce markets. When selecting, look for small greens that have fresh-looking, crisp leaves. When wrapped in plastic and stored in the vegetable drawer of the refrigerator, the greens will stay fresh for a week.
The dressing can be made with your choice of sweetener, but Chef Wright used Truvía®. The makers of Truvía® say the sweetener is made from three natural ingredients: stevia leaf extract that comes from best-tasting components of the stevia plant; erythritol, a sugar alcohol found naturally in various fruits; and natural flavors.
The product has been shown to be diabetic-friendly. Studies show that consumption of Truvía® natural sweetener has no effect on the glycemic index and is well tolerated by type 2 diabetics. Truvía® Baking Blend contains 1 gram of sugar per ½ teaspoon.
Eating Wright recipes:
Cranberry and Blue Cheese Salad
3 cups Spring Mix or Spinach
2 tablespoons Sun-dried cranberries
2 tablespoons sunflower seeds-shelled
2 tablespoons blue cheese-crumbled
4 ounces Sun-Dried Cranberry Vinaigrette (Click here for recipe)
Toss all ingredients together in a salad bowl thoroughly and serve.
Sun-dried Cranberry Vinaigrette
1 cup Grape seed Oil
½ cup Raspberry Vinegar
½ cup sun-dried cranberries (Craisins)
¼ cup Sweetener (Truvia, Splenda)
½ cup water
Blend all ingredients until smooth in a blender or food processor.
- 16-ounce pork tenderloin
- Creole seasoning
Preheat oven to 400ºF. Season pork tenderloin with Creole seasoning of your choice. Put pork tenderloin on a baking sheet and roast for 20 minutes. Turn oven to broil and finish under the broiler for another 8-10 minutes. Slice & serve.
NUTRITIONAL INFORMATION Recipe yields 16 ounces, serving size 4 ounces 290 calories per serving 8 grams fat per serving 0 grams carbohydrates per serving
- 1 1/2 cup graham cracker crumbs
- 1 cup Splenda
- 5 Tbsp. Smart Balance, melted.
- 3 (8oz) packages of reduced fat cream cheese
- 1 cup fresh blueberries
- 3 eggs
- 2 Tbsp. Cornstarch
Mix graham cracker and melted Smart Balance in bottom of 8 or 9 inch spring form pan; reserve 2 Tbsp. of the crumb mixture. Pat remaining mixture evenly on bottom and 1/2 inch up the side of the pan. Bake in preheated oven at 350 degrees until crust is lightly browned, about 8 minutes. Cool on wire rack and lower temperature to 300 degrees.
Beat cream cheese until smooth in mixing bowl; mix in blueberries, eggs, Splenda and cornstarch. Pour mixture into crust in pan. Wrap bottom of pan with aluminum foil and place in roasting pan on middle oven rack; add 1 inch layer of hot water to roasting pan. Bake at 300 degrees for 45 to 50 minutes.
Remove cheesecake from roasting pan; sprinkle with reserved crumbs and return to oven. Turn oven off and let cheesecake cool for 3 hours. Refrigerate overnight. Remove side of spring form pan before serving.
NUTRITIONAL INFORMATION Yields 8 pieces, serving size 1 piece Calories: 168 per serving Carbohydrates: 16 grams per serving Protein: 8 grams per serving Fat: 8 grams per serving
Braised Cabbage with Apples
- 1 head of cabbage, chopped
- 1 white onion, diced
- 5 cloves of garlic, minced
- 1 Granny Smith apple, peeled & diced
- 1 cup Apple juice
- 1 cup water
- 3 Tablespoons olive oil
- Salt & pepper to taste
Place olive oil in a pan & heat. Add garlic & onions, saute until soft, about 8 minutes. Add chopped cabbage, salt & pepper and cook for an additional 8 minutes. Add apple juice and water then cover with lid tightly. After 10 minutes, add diced apples and cook for an additional 10 minutes with the lid tightly in place. Stir and serve.
NUTRITIONAL INFORMATION Recipe yields 5 cups, serving size 1 cup 9 grams fat per serving 139 calories per serving 14 grams carbohydrates per serving