STRAWBERRY MANGO POPSICLES
This is from Frances Bargeman-Roth, RD, on the Today website. Frances wrote, “Cold and flu season extends into late spring, so it's smart to keep making sure your immune system is ticking. I loaded up this pop with antioxidant and vitamin C-rich ingredients like strawberries, beets and mango. If you don't want to go the extra step of freezing the strawberry puree first, simply combine the strawberry mixture with the beet mixture and freeze for a total of 6 hours, or until completely frozen.”
Prep Time: 7 minutes; Yield: 6
To view this online, click here.
Notes: You will need six (3-ounce) ice pop molds with sticks. You can typically find fresh beet juice in the refrigerated section with the fresh juices.
Frances Largeman-Roth, RDN, is a nutrition expert, writer and best-selling author. Her books include Feed the Belly, The CarbLovers Diet and Eating in Color. Follow her @FrancesLRothRD.
Ingredients
10 ounces frozen unsweetened strawberries, thawed
2 tablespoons pure maple syrup
1/2 cup diced mango
10 ounces fresh beet juice, store-bought
1 tablespoon sugar
Preparation
In a blender, add the berries and maple syrup. Combine until pureed. Transfer the mixture to a measuring cup with a spout and stir in the mango. Pour 2 tablespoons of the mixture into each pop mold and transfer to the freezer; freeze for 1 hour.
In a bowl, add the beet juice and stir in the sugar. Remove the pop molds from the freezer and pour about 1.5 ounces of the beet mixture into each mold. Return to the freezer for another 5 to 6 hours, or until completely frozen.
To unmold, run the pop briefly under warm water, remove and enjoy.
BLUEBERRY, CHAMOMILE AND MINT YOGURT POPSICLES
This is also from Frances Bargeman-Roth, RD, on the Today website. Frances wrote, “Being plugged in and scheduled 24/7 can leave us feeling frazzled. When you're in need of some chill time, reach for this calm and cool pop instead. Chamomile has long been known to help settle nerves, and may also provide a boost to your immune system. Mint helps relieve gas and indigestion, a common symptom of stress. Blueberries are loaded with anthocyanins, a type of polyphenol antioxidant that may help women cut their risk of having a heart attack by a third. Anthocyanins also are quite promising for helping to reverse age-related declines in brain function. Did I also mention that this interesting combination tastes amazing?”
Note: You will need six (3-ounce) ice pop molds with sticks.
To view this online, click here.
Ingredients
2 chamomile tea bags
8 ounces boiling water
1/2 cup blueberries, divided
2 tablespoons fresh mint leaves
2 tablespoons honey
4 ounces cold water
1/4 cup whole milk vanilla yogurt
Preparation
Place about 1 tablespoon of blueberries into each pop molds and set aside.
In a blender, add the cooled tea, mint leaves, honey, water and yogurt. Blend until frothy. Pour the chamomile mixture into the pop molds and place in the freezer for 6 hours or overnight. The tea and yogurt will separate during the freezing process, but this won't affect the flavor.
To unmold, run the pop briefly under warm water, remove and enjoy.
MEDITERRANEAN QUINOA STUFFED PEPPERS
This is from Kaleigh McMordie, MCN, RN, LD on VeryWell.com. Kaleigh wrote, "When your blood pressure is high, it’s important to include plenty of vegetables, whole grains, and fiber in your diet. Stuffed bell peppers incorporate all of these into one convenient meal. This Mediterranean version includes whole grain quinoa, chickpeas, and plenty of vegetables, which all provide filling fiber. The bright red peppers and tomatoes also provide vitamins A and C and the antioxidant lycopene for a nutritious punch.
"Stuffed peppers are easy to prepare and hold up well in the refrigerator for lunches during the week. You can customize what you add to them. Switch up the grains with brown rice or farro if you have it, or add different beans and vegetables that need to be used up. You can also add cooked chicken or steak if you want to add a little more protein if you plan to eat the peppers by themselves."
Total Time: 35 min; Prep 10 min, Cook 25 min; Yield 2 peppers (346 calories)
To view this online, click here. To check out Kaleigh's website, go to Lively Table.
Ingredients
2 large red bell peppers
1 cup cooked quinoa
1 cup low sodium cooked chickpeas
1 cup cherry tomatoes, quartered
2 tablespoons pine nuts
2 tablespoons sliced black olives
1 clove garlic
1 teaspoon red wine vinegar
1 teaspoon dried oregano
Chopped parsley, for serving (optional)
PreparationHeat oven to 350F.
Cut bell peppers vertically down the center in half and remove stems and seeds. Place peppers on a baking sheet lined with parchment or a silicone baking mat.
In a mixing bowl, combine remaining ingredients. Scoop mixture into pepper halves.
Bake for 20 to 25 minutes, or until peppers are soft but still hold their shape. Remove from oven and sprinkle with parsley before serving (optional).
Ingredient Variations and Substitutions
You may use cooked brown rice or other grain, such as farro, in place of the quinoa.
Include any vegetables that you have in your refrigerator that need to be used.
Cooking and Serving Tips
Serve these stuffed peppers hot as a vegetarian dinner or cold as lunch.
Serve one pepper half as a side dish with grilled chicken or fish for a higher protein meal.
PUMPKIN WHOOPIE PIES
This is from Lauren Miyashiro on Delish. The recipe begins, “We're calling it: This is THE ultimate fall dessert.”
Total Time: 40 minutes; Prep Time: 20 minutes; Level: Easy; Yield: 15 - 20.
To view this online, click here.
Ingredients
3 c. all-purpose flour
1 tbsp. pumpkin pie spice
1 tsp. kosher salt
1 tsp. baking powder
1 tsp. baking soda
2 c. brown sugar
1/2 c. vegetable oil
1 c. softened butter, divided
1 15-oz. can pumpkin puree (about 2 cups), preferably chilled
2 large eggs
3 tsp. pure vanilla extract, divided
8 oz. cream cheese, softened
3 c. powdered sugar
2 tbsp. maple syrup
Directions
Preheat oven to 350° and line two large baking sheets with parchment paper.
In a medium bowl, whisk together flour, pumpkin spice, salt, baking powder, and baking soda.
In a separate large bowl using a hand mixer, beat brown sugar, vegetable oil, 1/2 cup butter, pumpkin puree, eggs, and 1 teaspoon vanilla until smooth. Add dry ingredients and stir until combined. (The dough will be sticky and soft.)
Using a medium cookie scoop, scoop dough onto prepared baking sheets, leaving at least 2” between each cookie. Bake until springy to touch, 12 to 15 minutes. Transfer cookies to a cooling rack to cool completely.
Make filling: In a large bowl using a hand mixer, beat together remaining 1/2 cup butter and cream cheese. Add powdered sugar, maple syrup and remaining 2 teaspoons vanilla and beat until fluffy.
Spread filling onto the bottoms of half of the cookies. Place the remaining cookies, bottom side-down, on top. Serve immediately or store in fridge in an airtight container for 2 to 3 days.
LEMON BASIL PESTO WITH FRESH VEGETABLES
Recipe Yield: Makes 8 servings.
View online: https://diabeticgourmet.com/diabetic-recipes/lemon-basil-pesto-with-fresh-vegetables
Print version: https://diabeticgourmet.com/diabetic-recipes/lemon-basil-pesto-with-fresh-vegetables/print/
Ingredients
1-1/2 cups packed basil leaves
1/2 cup packed baby spinach leaves
1/2 cup walnuts
1/4 cup (1 ounce) grated Asiago cheese
2 Tbsp. soft silken tofu
1/2 tsp. salt
1/2 tsp. ground black pepper
1/4 cup extra virgin olive oil
1/2 tsp. grated lemon zest
1 large red bell pepper, cut into 3/4" strips
1 pint small cherry tomatoes
Directions
In food processor, pulse basil and spinach until finely chopped.
Add nuts and cheese. Whirl until nuts are finely chopped.
Add tofu, salt and pepper. With motor running, drizzle in oil.
Add lemon zest and whirl to blend.
Cover and refrigerate up to 24 hours. Makes 1 cup pesto.
To serve, scoop pesto into serving bowl.
Set bowl in center of a plate and arrange pepper strips and tomatoes around it.
Provide toothpicks so tomatoes can be neatly dipped.
Nutritional Information Per Serving: Calories: 140; Fat: 12 g; Saturated Fat: 2 g; Fiber: 2 g; Sodium: 180 mg; Protein: 3 g; Carbohydrates: 4 g
CURRIED VEGETABLE AND CHICKPEA STEW
This was in an email from
Anyway, Emma Christensen, Contributor and former editor for The Kitchen, wrote, “This creamy coconut curried stew is a perennial favorite in my house. It's full of tender vegetables and chickpeas, along with the warming flavors of ginger and garlic — and it's vegan! Yes, a batch of this stew makes it worth pulling out the slow cooker and clearing some space on the counter.
“This is a great clearing-out-the-fridge recipe. My inspiration actually came from an old Cooking Light recipe and a fridge full of vegetables that needed using — but not vegetables that the original recipe called for. I love the big pieces of cauliflower that came from that experiment, but I have also made versions with parsnips, sweet potatoes, turnips, winter or summer squash, extra carrots, and Swiss chard.
“Since this makes such a large batch, you can freeze what you don't think you'll eat in a week. Just freeze it before adding the coconut milk since that can separate and become grainy once frozen.
“This recipe is also easily replicated in a Dutch oven, if you'd prefer that route. Preheat your oven to 350°F and do all the steps in your Dutch oven. Cover and cook for 45 minutes to an hour, until the vegetables are tender.
To view this online, click here. Serves 8 to 10. Adapted from Cooking Light. This recipe was originally published on The Kitchn in October 2008.
1 teaspoon olive oil
1 large onion, diced
1 tablespoon kosher salt, divided
2 medium red or yellow potatoes, diced
1 tablespoon curry powder
1 tablespoon packed brown sugar
1 tablespoon peeled and grated fresh ginger
3 cloves garlic, minced
1/8 teaspoon cayenne pepper (optional)
2 cups low-sodium vegetable broth, divided
2 (15-ounce) cans chickpeas, drained and rinsed
1 medium green bell pepper, diced
1 medium red bell pepper, diced
1 medium head cauliflower, cut into bite-sized florets
1 (28-ounce) can diced tomatoes with their juices
1/4 teaspoon freshly ground black pepper
1 (10-ounce) bag baby spinach
1 cup coconut milk
Heat the oil in a large frying pan over medium heat until shimmering. Add the onion, season with 1 teaspoon of the salt, and sauté until translucent, about 5 minutes. Add the potatoes and 1 teaspoon of the salt, and sauté until just translucent around the edges.
Stir in the curry, brown sugar, ginger, garlic, and cayenne if using and cook until fragrant, about 30 seconds. Pour in 1/4 cup of the broth and scrape up any browned bits from the bottom of the pan. Transfer this onion-potato mixture into the bowl of a 6-quart or larger slow cooker. (Halve this recipe for a smaller slow cooker.)
Add the remaining 1 3/4 cups broth, chickpeas, bell peppers, cauliflower, tomatoes with their juices, pepper, and remaining 1 teaspoon salt. Stir to combine. The liquid should come about halfway up the sides of the bowl; add more broth as needed. Cover and cook for on the HIGH setting for 4 hours.
Stir in the spinach and coconut milk. Cover and let sit for a few more minutes to allow the spinach to wilt. Taste and season with salt and other seasonings as needed. Serve on its own, or over couscous, Israeli couscous, or orzo pasta.
Recipe Notes
Smaller slow cookers: Cut this recipe in half for a smaller slow cooker.
Dutch-oven version: Instead of cooking in a slow cooker, simmer the stew in a large Dutch oven or soup pot over low heat on the stovetop or in a 350°F oven for 45 to 60 minutes, or until the potatoes are tender. Add the spinach and coconut milk and stir until the spinach has wilted.
