Diabetic Recipes
By A. C. Ware
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About this ebook
Have you been diagnosed with diabetes? You don't have to miss out just because of your condition. This book helps you find a way to eat good while keeping in line with your diabetic A1C goals.
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Diabetic Recipes - A. C. Ware
DIABETIC RECIPES
BY
A.C. WARE
Introduction
Thank you for purchasing my book. As a diabetic its hard sometimes to find decent food to eat while eliminating the huge sugar spike. Please eat the dessert recipes in moderation, even though you are using a sugar substitute, you do not want to get in the habit of eating sweets every day.
As you peruse, you will see several diabetic friendly entrees and desserts.
Enjoy!
ACW
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Quick & Deliciously Healthy Recipes
Breakfast
Crunchy Oatmeal
Makes 1 serving
Combining oats with warm water results in a crunchier oatmeal.
3/4–1 cup water 1/2 cup oats cinnamon, to taste fruit, to taste (optional)
Bring water to a boil. Mix in oats and let simmer on low heat for 3 to 5 minutes, depending on desired consistency. Add cinnamon and fruit, if desired.
Per serving: 156 calories; 2.6 g fat; 0.5 g saturated fat; 14.8% calories from fat; 0 mg cholesterol; 6.5 g protein; 27.2 g total carbohydrates; 0.6 g sugar; 4 g fiber; 6 mg sodium; 27 mg calcium; 1.8 mg iron; 0 mg vitamin C; 0 mcg beta-carotene; 0.3 mg vitamin E
Recipe from Dulcie Ward, R.D.
Creamy Oatmeal
Makes 1 serving
Adding cold water makes a creamier and softer oatmeal.
3/4–1 cup cold water 1/2 cup oats cinnamon, to taste fruit, to taste (optional)
Mix together oats and water and bring to a boil. Reduce heat to very low and let simmer for 3 to 5 minutes, depending on desired consistency. Add cinnamon and fruit, if desired.
Per serving: 156 calories; 2.6 g fat; 0.5 g saturated fat; 14.8% calories from fat; 0 mg cholesterol; 6.5 g protein; 27.2 g total carbohydrates; 0.6 g sugar; 4 g fiber; 6 mg sodium; 27 mg calcium; 1.8 mg iron; 0 mg vitamin C; 0 mcg beta-carotene; 0.3 mg vitamin E
Recipe from Neal Barnard, M.D.
Apple Cinnamon Oatmeal
Makes 2 1-cup servings
1 cup old-fashioned or quick-cooking oats
2/3 cup apple juice concentrate
1-1/3 cup water
1/2 teaspoon cinnamon
1/2 cup raisins or currants (optional)
Combine oats, apple juice concentrate, water, and cinnamon in a saucepan. Bring to a simmer, then cover and cook three minutes. Remove from heat and stir in raisins or currants, if using. Let stand for three minutes before serving.
Per 1-cup serving: 312 calories; 2.9 g fat; 0.5 g saturated fat ; 8.4% calories from fat; 0 mg cholesterol; 7 g protein; 66 g carbohydrate; 32.9 g sugar; 4.7 g fiber; 29 mg sodium; 51 mg calcium.
2.8 mg iron; 2.1 mg vitamin C; 0 mcg beta-carotene; 0.3 mg vitamin E
Recipe from Healthy Eating for Life to Pre vent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.
Muesli
Makes about 6 1/2-cup servings
Muesli, a European breakfast standard, is made from uncooked grains traditionally soaked in fruit juice overnight. Try this updated morning treat with rolled oats that can be eaten right away.
2 cups rolled oats
1/4 cup chopped almonds
1/2 cup chopped dried fruit (apples, figs, apricots, etc.) 1/2 cup raisins
Combine oats, almonds, dried fruit, and raisins. Leave whole or grind in a food processor for a finer cereal.
To serve, mix with hot or cold fortified soy- or rice milk, fruit juice, or applesauce. Top with fresh fruit if desired and let stand a few minutes before serving.
Store in an airtight container in the refrigerator.
Per 1/2-cup serving: 196 calories; 4.6 g fat; 0.5 g saturated fat; 21% calories from fat; 0 mg cholesterol; 6.1 g protein; 35.2 g total