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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. 

 

 

Scones

Ingredients

8 oz self-raising flour
A pinch of salt
3 oz butter – diced (room temperature)
1 ½ oz caster sugar
I large egg
2 tablespoons of milk

How to make them

Step 1: Preheat the oven to 220 Fahrenheit.
Step2: Sieve the flour into a bowl and add the salt, then lightly rub in the butter until the mixture resembles breadcrumbs.
Step 3: Mix in the caster sugar.
Step 4: In a separate jug, mix the egg and milk together and pour it gently into the dry mixture, stirring with a palette knife.
Step 5: Use your hands to finish it off into a soft, non-sticky consistency – add extra flour or milk sparingly, if needed.
Step 6: When it leaves the bowl’s sides clean, roll out on a floury surface to no less than an inch thick.
Step 7: Use a round cutter and cut circles out, being careful not to twist the dough as you cut.
Step 8: Place on a lightly oiled baking sheet and bake at 220 Fahrenheit for 10-12 minutes.
Step 9: Take out and cool slightly on a rack.
Step 10: Serve with clotted cream and jam.

Cucumber Sandwiches

Ingredients

Thinly-sliced, good-quality white bread
Salted butter
Cucumbers with the skin shaved off, cut into slim discs (and for decoration, some full length curls made using the peeler)

How to make them

Step 1: Spread the bread with a thin layer of butter, and then cut off the crusts.
Step2: Thinly slice the cucumber and fill the sandwich with a single layer of crunchy cucumber.
Step 3: Put the top on and cut into neat triangles. Serve garnished with long whorls of shaved cucumber.

Samosas

Makes: 30 samosas
Ingredients for the filling
4 cups of boiled finely diced potatoes
2 tablepoons roasted halved peanuts
1/4 cup cooked fresh peas
1 teaspoon grated ginger
2 teaspoon cumin seeds
2 teaspoon crushed fennel/ sauf
2 teaspoons cumin powder
1/4 teaspoon turmeric powder
2 teaspoons garam masala powder
2 teaspoons dry mango powder
1 teaspoon red chilli powder
1 teaspoon black salt
salt to taste
3 tablespoons or more of freshly chopped coriander leaves

Ingredients for crust
2 cups all purpose flour
1 teaspoon caraway seeds / ajwain
1/4 cup melted ghee
salt to taste (about 1.5 teaspoon)
1/2 cup warm water

Method for the filling

Heat 1 tablespoon oil pan; add the cumin seeds and allow it to crackle. On low heat add the ginger and turmeric powder. After a few seconds add all the other filling ingredients except the peas, and gently toss all the ingredients so the potatoes get evenly coated with the spices. Stir for 3-4 minutes on low flame and finally add the peas and combine it with the potato mixture.
Set aside to cool. Once cool add the freshly chopped coriander leaves.

Method for the crust
Combine the flour, caraway seeds, salt and ghee with your hands until the flour resembles course crumbs. Make a well in the center and add water little at a time. Knead the dough with your hand to make a soft firm dough, adding more water if required. Cover the dough for 20 minutes with a wet muslin cloth. Divide the dough into 15 balls and keep covered with a muslin cloth.
Keep 1/2 a cup of water by the side for coating and sealing the edges of the samosas. On a floured surface, roll each ball into 6 inch diameter circle and cut each circle into half.

Spread the water lightly all along the edge of the semicircle. Fold the semicircle into a cone shape and seal the side edges and not the top opening of the cone. Pick the cone up in your hands.

Fill the cone with 2 tablespoons of potato filling. Press this filling down gently into the cone with your fingers. Now close the top of this cone into a triangle shape, pinching the top edge so that it is completely sealed.

Continue to make semicircles, cones and fill the rest of the samosas.
Heat oil in a frying pan for deep frying the samosas. Place the samosas in the frying pan a few at a time. Turn the samosas around in the oil once they come floating to the top. Fry them until the they turn a light golden-brown color on all sides. Keep the heat on medium high heat and not high heat. High heat can brown the crust faster but not make the crust crispier.

Serve samosa hot with green chutney and tamarind chutney or plain old tomato ketchup.

Tea Time Snacks

Chef Meg’s Whole Wheat Pretzels 

Ingredients

2 1/4 teaspoons instant quick rise yeast
2 tablespoons honey
1 1/2 cups warm water 105 to 110 degrees F
2 1/4 cups whole wheat flour
2 1/4 cups white flour
1 teaspoon salt
2 tablespoons canola oil
1 tablespoon baking soda
1/4 cup egg substitute

Directions

You and your family will love these super easy pretzels. The dough only needs 5 minutes to rest so from start to finish, this snack is ready in a flash. Traditional soft pretzels contain a large amount of canola oil and butter toppings with a heaping dash of salt. Not these! I used only 2 tablespoons of oil in the recipe and spread egg substitute over the dough just before baking for a shiny low calorie and fat crust. I did find white whole wheat flour at the grocery store. It packs all the nutrients but omits the dark whole wheat color that can scream “healthy” to some kids.
Yeast does not last forever. Check the expiration date on the package to make sure the yeast is still ready to do some work and make the dough rise.
--
Preheat the oven to 425 degrees F.
Combine the yeast, honey and warm water in a small bowl. Stir and set aside for 5 minutes. (Instant yeast does not need to "bloom," but this step will tell you if your yeast is working before you add all the flour.) The yeast mixture should begin to foam after 5 minutes.
Meanwhile, combine the flours, salt and oil in a large mixing bowl or in the bowl of a stand mixer. Add the yeast mixture to the flour and mix on low speed with a dough hook or by hand for 5 minutes. If you're working the dough by hand, move the dough to the counter once the flour is incorporated, then knead with the heel of your hands. The dough should be smooth not sticky. If not, add one tablespoon of whole wheat flour at a time until it is no longer sticky.
Coat a large mixing bowl with nonstick cooking spray. Place the dough in the bowl and turn it so it is entirely coated with the nonstick spray. Cover the bowl with a kitchen towel or plastic wrap and place in a warm spot (75-80 degrees F) for 5 minutes.
Cover two sheet pans with parchment paper or coat with nonstick cooking spray. Place a quart of water in a large saucepan. Bring it to a simmer, add the baking soda, and turn off the heat.
Cut the dough into 12 equal pieces. Roll one piece of dough at a time into a snake shape, rolling from the center of the dough out.
Dip each dough "snake" into the baking soda mixture then place on a sheet pan and form into the shape of your choice.
Brush the dough with egg substitute. Repeat with the remaining pieces of dough, then bake 15-18 minutes until golden brown.
If desired, sprinkle on coarse kosher salt before baking. (Sodium levels not included in the nutrition info.)
Makes 12 pretzels, one pretzel per serving.

Ginger Lemonade

Ingredients

• 3 cups white sugar
• 4 quarts water
• 14 slices fresh ginger root
• 4 cups fresh lemon juice
• 2 lemons, sliced

Directions

1. In an 8-quart saucepan combine sugar, water and ginger root. Heat to boiling, stirring occasionally. Remove from heat.
2. Stir in lemon juice. Cool 15 minutes. Remove ginger. Refrigerate lemonade at least 1 hour, or until chilled.
3. Serve over ice, and garnish with lemon slices. 

 

 

Watermelon and Strawberry Lemonade

 

Ingredients

• 8 cups cubed seeded watermelon
• 1 cup fresh strawberries, halved
• 1/2 cup fresh lemon juice
• 1 cup white sugar
• 2 cups water

Directions

1. Combine the watermelon, strawberries, lemon juice, sugar, and water in a blender. Blend until smooth. 

 

Best Lemonade Ever

Ingredients

• 1 3/4 cups white sugar
• 8 cups water
• 1 1/2 cups lemon juice

Directions

1. In a small saucepan, combine sugar and 1 cup water. Bring to boil and stir to dissolve sugar. Allow to cool to room temperature, then cover and refrigerate until chilled.
2. Remove seeds from lemon juice, but leave pulp. In pitcher, stir together chilled syrup, lemon juice and remaining 7 cups water. 

 

Summer Drinks

 Hawaiian Plantation Iced Tea

Ingredients

• 1 quart barely boiling hot water
• 4 orange pekoe tea bags
• 1 quart ice cold water
• 1 (16 ounce) can pineapple juice
• 1/2 cup simple syrup (optional)
• 1 fresh pineapple - peeled, cored, and cut into spears

Directions

1. Pour the barely boiling hot water into a large pitcher, and add the tea bags. Steep the tea 2 to 4 minutes. Remove the tea bags, and pour in the ice water. Pour in the pineapple juice. Refrigerate until thoroughly chilled, about 1 1/2 hours.
2. Pour the tea over ice, garnish with pineapple spears, and serve. 

 

Potato Soup

Potato Soup

Ingredients:

3 to 4 large potatoes, peeled & chopped
1 onion, chopped
1 carrot, chopped
2 stalks celery, chopped
1 can evaporated milk (6 ounces)
2 to 3 cups 2% milk
Salt & pepper to taste
6-8 slices crisp cooked bacon, crumbled
dill weed and parsley for garnish

Directions:

1. Cook the vegetables in a small amount of water (covered) until tender.
2. Add: the evaporated milk, the regular milk, salt & pepper. Mash or blend to desired consistency
3. Add 4 slices crisp cooked bacon, crumbled. Simmer, do not boil.
4. When ready to serve, add dill weed and parsley.

Soup Recipes

Chicken Noodle Soup

Ingredients:

1 - 5 lbs. stewing chicken (cut up)
8 cups water
2 onions (chopped)
2 carrots (grated)
2 stalks of celery (cut up)
1/4 cup chopped parsley
1 jar chicken bouillon
1/8 teaspoon pepper
1/2 package egg noodles

Directions:

1. Cook chicken, cut into small pieces.
2. Add chicken and rest of ingredients except noodles and cook for one hour.
3. Add noodles and cook until noodles are done.

30 Minute Meal

Chicken and Noodles in a Bread Bowl

 

Ingredients:

3 (14 ounce) cans chicken broth
1 (10 ounce) can cooked chicken, drained
½ stick butter
½ onion, diced
garlic powder to taste
Italian seasoning to taste
salt and pepper to taste
12 ounce package extra wide egg noodles, uncooked
1 loaf round sourdough bread

Directions:

1.  In a large stockpot, combine broth, chicken, butter, onion and seasonings.
2.  Simmer over medium heat for 10 minutes or until onion is tender.
3.  Increase heat to boiling, add noodles and cook for 15 to 20 minutes or until noodles are tender.
4.  While noodles are cooking, hollow out a round loaf of sourdough bread to serve your chicken and noodles in. Makes 6 to 8 servings.

30 minute Meal

Taco Sandwiches

 

Ingredients:

1 pound ground beef
1 loaf (1 pound) unsliced Italian bread
4 ounces cream cheese, softened
½ cup salsa
2 Tablespoons taco seasoning
1 cup shredded lettuce
1 large tomato, sliced
6 slices cheddar cheese

Directions:
1. In a large skillet, cook beef over medium heat until no longer pink.
2. Meanwhile, cut bread in half lengthwise; hollow out top and bottom of loaf, leaving a ½-inch shell.
3. In a small mixing bowl, beat cream cheese and salsa until blended. Spread inside bread shell, set aside.
4. Drain beef. Stir in taco seasoning.
5. Layer lettuce and tomato in bottom of bread shell, top with beef mixture in cheese. Replace bread top.
6. Serve with corn chips or tortilla chips on the side. Makes 6 servings.

30 Minute Meal

Lemon Chicken and Noodles

Ingredients:

4 chicken breast halves, skinned and boned
1/3 cup flour
6 Tablespoons butter, divided
2 Tablespoons finely chopped onion
1 cup chicken broth
3 Tablespoons fresh lemon juice
1 package egg noodles

Directions:
1. Slice chicken crosswise into narrow strips.  Coat lightly with flour.
2.  Saute chicken and 3 Tablespoons of butter, over medium-high heat, until cooked through, stirring frequently.
3.  Remove and keep warm.  Cook egg noodles according to package directions, drained and lightly butter.
4.  Add onion and cook until soft, about 1 to 2 minutes.
5.  Add chicken broth and bring to a boil.  Add lemon juice and bring to a boil until mixture is reduced to about 1/3 cup (4 to 5 minutes).
6.  Remove from heat and add remaining 3 Tablespoons butter.
7.  Return chicken to pan and heat through.  Serve with egg noodles.  Makes 4 servings.