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10 minutes recipes

Ingredients

2 (8.5-ounce) pouches precooked white basmati rice (such as Uncle Ben's)

1 tablespoon canola oil $

1 tablespoon bottled minced fresh ginger

1 teaspoon cumin seeds

1 serrano chile, thinly sliced

2 tablespoons chopped fresh cilantro

3/4 teaspoon kosher salt

1 (6-ounce) container plain low-fat yogurt

Preparation

1. Heat rice according to the directions.

2. Heat a large skillet over medium-high heat. Add oil; swirl. Add ginger, cumin, and chile; sauté 30 seconds. Stir in rice, cilantro, salt, and yogurt; cook 1 minute.

Tasty Yogurt rice with cumin is ready.

7. Oatmeal in an Instant

Skip pre-made packets in favor of this homemade version. Combine ½ cup rolled oats, 1 cup milk or water, and a pinch of salt, and microwave for 3 minutes. Stir in toppings of choice, like 1 tsp. maple syrup, 2 tbsp. sliced almonds, or ¼ cup dried fruit.

17. Fruit Parfait

Layer together: 1 cup plain low-fat yogurt sweetened with 1 tsp. honey, ½ cup granola, and ½ cup frozen blueberries and strawberries.

37. Spicy Veggies

In a large skillet, combine ¼ can drained and rinsed black beans, ¼ can drained diced tomatoes, ½ zucchini (diced), and ¼ cup okra (diced). Cook 5 to 10 minutes, or until cooked through, and stir in hot sauce of choice and salt to taste.

Honey Soy Salmon

Preheat the broiler and combine ½ tbsp. honey with ½ tsp. soy sauce. Season 1 5-oz. salmon filet with salt and pepper and broil for five minutes. Drizzle with honey-soy sauce and broil an additional 2-5 minutes. Serve with microwaveable rice.

Diabetic Friendly Dite

Spiced cauliflower with white bean mash

Ingredients (serves 6)

• 2 tsp olive oil
• 1 brown onion, halved, thinly sliced
• 2 garlic cloves, thinly sliced
• 3 dried chillies
• 1 tbs shredded coconut
• 1 tbs fresh curry leaves (see tip)
• 2 tsp yellow mustard seeds
• 2 tsp cumin seeds
• 1 tsp ground turmeric
• 1kg (about 1 small) cauliflower, trimmed, cut into florets
• 125ml (1/2 cup) water
• 1 bunch English spinach, stems trimmed, washed, dried

• White bean mash

• 600g (about 4 small) Desiree potatoes, peeled, quartered (see note)
• 1 x 400g can cannellini beans, rinsed, drained.

Method

1. Heat the oil in a large saucepan over medium heat. Add the onion and garlic and cook, stirring, for 3 minutes or until soft. Add the chillies, coconut, curry leaves, mustard seeds, cumin seeds and turmeric and cook, stirring, for 1 minute or until aromatic.
2. Add the cauliflower and water to the pan, and stir to coat. Cover and cook for 7 minutes or until the cauliflower is just tender.
3. Add the spinach and cook for 1-2 minutes or until the spinach just wilts.
4. Meanwhile, to make the white bean mash, place the potato in a large saucepan and cover with cold water. Bring to the boil over high heat. Cook for 15 minutes or until tender. Drain, reserving 60ml (1/4 cup) of the cooking liquid. Return the potato and reserved cooking liquid to the pan. Use a potato masher to mash until smooth. Stir in the cannellini beans.
5. Spoon the cauliflower mixture onto a large serving platter. Spoon the mash into a large serving bowl and serve.
   
   

   Method

   1. Heat the oil in a large saucepan over medium heat. Add the onion and garlic and cook, stirring, for 3 minutes or until soft. Add the chillies, coconut, curry leaves, mustard seeds, cumin seeds and turmeric and cook, stirring, for 1 minute or until aromatic.
   2. Add the cauliflower and water to the pan, and stir to coat. Cover and cook for 7 minutes or until the cauliflower is just tender.
   3. Add the spinach and cook for 1-2 minutes or until the spinach just wilts.
   4. Meanwhile, to make the white bean mash, place the potato in a large saucepan and cover with cold water. Bring to the boil over high heat. Cook for 15 minutes or until tender. Drain, reserving 60ml (1/4 cup) of the cooking liquid. Return the potato and reserved cooking liquid to the pan. Use a potato masher to mash until smooth. Stir in the cannellini beans.
   5. Spoon the cauliflower mixture onto a large serving platter. Spoon the mash into a large serving bowl and serve.
      
      

Diabetic friendly diet

 Spicy Red Beans With Fennel Seed

Ingredients

• 2 cups dry kidney beans
• 2 teaspoons salt
• 1 1/2 teaspoons fennel seed
• 1/2 teaspoon cayenne pepper
• freshly ground mixed peppercorns to taste

Directions

1. Place beans into a pressure cooker and fill with enough water to cover the beans by 1 inch. Bring to a boil, and boil for 2 minutes. Remove from the heat, drain and cool for 1 hour.
2. Add water to the beans again, filling just enough to cover the beans by 1/2 inch. Season with salt, fennel seed, cayenne pepper and mixed peppercorns. Put the lid on and set the pressure to high, or 15 pounds depending on your indicator. Bring to a boil and cook for 35 minutes. Release the pressure according to the manufacturer's instructions before attempting to open the pot. Do not open right away. Serve hot. 

                                     

 

Diabetic Friendly

Fruit Salad with Vanilla Yogurt

 

Ingredients

• 1 (16 ounce) package fresh strawberries, hulled and halved
• 1 large peach, pitted and cut into bite-size pieces
• 2 plums, pitted and cut into bite-size pieces
• 2 kiwi fruit, peeled and cut into bite-size pieces
• 1 cup dark sweet cherries, pitted and halved
• 1 cup honeydew melon balls or cubes
• 1 cup cantaloupe balls or cubes
• 1 cup cubed fresh pineapple
• 1 cup grapes
• 2 (16 ounce) containers low-fat vanilla yogurt

Directions

1. In a large salad bowl, lightly mix together the strawberries, peach, plums, kiwi fruit, cherries, honeydew melon, cantaloupe, pineapple, and grapes until the fruit is well mixed. Serve in bowls with yogurt spooned over the top. 

 

                                         

 

 

Diabetic Friendly Recipes

Breakfast Porridge

 

Ingredients

• 1/2 cup water
• 1 pitted prune, chopped
• 1 tablespoon raisins
• 2 tablespoons oat bran
• 2 tablespoons wheat bran
• 1 tablespoon wheat germ
• 1 tablespoon flax seed
• 1 teaspoon honey (optional)

Directions

1. Bring the water with the prune and raisins to a boil in a pot; cook at a boil for 3 minutes. Stir the oat bran, wheat bran, wheat germ, flax seed, and honey into the fruit mixture. Remove from heat and serve hot.