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Diabetic Recipes Recipe 1: California Avocado and Wheatberry Salad Recipe 2: California Avocado Veggie Tacos Recipe 3: California Guacamole Recipe 4: California Tuna Sandwiches Recipe 5: Fettuccine With California Avocado

Diabetic Recipes
Diabetic Recipes
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Recipe 1: California Avocado and Wheatberry Salad

Wheatberries are the whole, unrefined grain of wheat. They retain all their original goodness, including B vitamins, antioxidants, and fiber. Total calories are a bargain for the healthy advantages this versatile dish provides.

Nutrients per serving: 200 calories; 7g protein; 40g carbohydrate; 2.5g fat (0.5g saturated fat, 1.5g monounsaturated fat, 0.5 polyunsaturated fat); 0mg cholesterol; 7g fiber; 590mg sodium.

Ingredients

2 Cups wheatberries 4 Cups water 1 tsp dried thyme 1 tsp dried basil 1 tsp salt 2 sundried tomatoes 1 avocado, peeled and pit removed, diced Juice of 1 lemon 1 small red pepper, finely diced ½ Cup red onion, finely chopped 1 basket cherry tomatoes, quartered ¼ Cup fresh chopped herbs: parsley, basil, chives 1 Tbsp extra virgin olive oil 1 tsp balsamic vinegar 1 tsp salt

Instructions

Wash the dried wheatberries and soak them overnight in the water. When ready to cook, add the dried herbs, 1 teaspoon salt, and the sundried tomatoes. Water should cover the grains with about 1/2" on top. Bring to the boil, then reduce heat to very low and simmer, covered, 45 minutes or until tender. Set aside to cool. Drain off any extra liquid (save to use in soup stock). Put cooked wheatberries in a bowl. Chop the sundried tomato finely and add back to the wheatberries. Add the olive oil, vinegar, crushed garlic, and salt. Mix thoroughly. (Up to this point, the salad can be prepared ahead and held in the refrigerator for 1-2 days). Add the red pepper, onion, and tomato. Toss and add the fresh herbs. Toss the avocado dice in the lemon juice. Add to the salad and mix in gently.

Recipe 2: California Avocado Veggie Tacos

Serves: 12

Per Serving: 158 calories, 5g fat, 0.8g saturated fat, 1.3g polyunsaturated fat, 2.7g monounsaturated fat, 0mg cholesterol, 175mg sodium, 25g total carbohydrate, 2g dietary fiber, 3g sugars, 4g protein.

Exchanges Per Serving: 1 bread, 1 vegetable, 1 fat

Ingredients

1 med. California avocado as needed Non-stick cooking spray 1 ¼ Cups Onion, julienne strips 1 ½ Cups Sweet green pepper, julienne strips 1 ½ Cups Sweet red pepper, julienne strips 1 Cup Cilantro 1 ½ Cups Fresh tomato salsa (recipe below) 12 Flour tortillas, 8-inch Fresh Tomato Salsa Yields: 1 1/2 cups. 1 Cup Fresh tomatoes, diced 1/3 Cups Onions, diced ½ clove Garlic, minced 1/3 tsp Jalapeno peppers, minced 2 tsp Cilantro, minced 1 pinch Cumin 1 ½ tsp Fresh lime juice

Instructions

Prepare fresh tomato salsa in advance (see below). Spray skillet with non-stick cooking spray. Lightly saute the onion and green and red peppers. Mince cilantro and cut avocado into 12 slices. Warm tortillas in oven and fill with sauteed peppers and onions, cilantro, avocado slices, and salsa. Fold tortilla over and serve. Salsa Preparation Mix together all ingredients and refrigerate. Serving Suggestions This makes a quick snack for children after school or easy lunch. The fresh salsa can be made ahead and keeps for 2 days under refrigeration.

Recipe 3: California Guacamole

Serves: 12

Per Serving: 55 calories, 5g fat, 0.8g saturated fat, 0.6g polyunsaturated fat, 3.2g monounsaturated fat, 0mg cholesterol, 93mg sodium, 3g total carbohydrate, 1g dietary fiber, 1g sugars, 1g protein.

Exchanges Per Servings: 1 fat

Ingredients

2 medium California avocados 3 Tbsp Fresh lemon juice ½ Cup Onion, diced 3 Tbsp Tomato, chopped ½ tsp Salt 2 Tbsp Cilantro, minced

Instructions

Cut the avocados in half and remove the seeds. Scoop out the pulp and place in a bowl. Drizzle the pulp with lemon juice and mash. Combine with the remaining ingredients, mix well and serve. Serving Suggestions Serve with 1 cup raw vegetables for 1 vegetable exchange. Use to prepare California Tuna Sandwich. Use as a spread on bread or rolls in place of margarine or mayonnaise.

Recipe 4: California Tuna Sandwiches

Serves: 2

Per Servings: 257 calories, 4g fat, 0.7g saturated fat, 0.8g polyunsaturated fat, 2.2 monounsaturated fat, 5mg cholesterol, 424mg sodium, 40g total carbohydrate, 3g dietary fiber, 4g sugars, 14g protein.

Exchanges Per Serving: 2 bread, 1 lean meat, 1 vegetable, 1 fat

Ingredients

¾ Cup California Guacamole 6 oz (1 can) Water-packed tuna, drained 1 ½ Cups Celery, diced 1 ½ Cups Onion, diced 6 pitas Pita pocket bread 6 leaves Romaine lettuce ¼ radishes, sliced

Instructions

Prepare California Guacamole (recipe also under Health) according to recipe. In a bowl, combine Guacamole, tuna, celery, and onion and mix well. Lightly toast pita pockets and cut in half. Fill each half with the tuna mixture and 1/2 lettuce leaf. Garnish with radish slices. Serving Suggestions

This makes a good lunch meal with a piece of fresh fruit and a glass of low-fat or non-fat milk. To increase the protein, add another can of tuna to the recipe for an additional lean meat exchange (55 calories) per serving.

Recipe 5: Fettuccine With California Avocado

Serves: 2

Per Serving: 402 calories, 11g fat, 1.6g saturated fat, 1.6g polyunsaturated fat, 6.7g monounsaturated fat, 0mg cholesterol, 20mg sodium, 66g total carbohydrate, 4g dietary fiber, 7g sugars, 12g protein.

Exchanges Per Servings: 3 bread, 1 vegetable, 2 fat

Ingredients

2 Tbsp Olive oil ¼ Cup Sherry wine vinegar ½ Cup Fresh basil, chopped ½ Cup Green onions, chopped 1 Cup Sweet green pepper, diced 1 ¼ Cups Sundried tomatoes, diced 1 medium California avocado, diced 1 Pound Dried fettuccine noodles (or any dried pasta)

Instructions

In a large bowl combine the olive oil, vinegar, basil, green onions, sundried tomatoes, and half of the California avocado. Toss ingredients well so they are evenly coated with the oil and vinegar. Cook pasta in boiling water for 6 minutes or until "al dente." Drain pasta and pour in salad bowl with the other ingredients while the pasta is still hot. Toss together and serve immediately, using the remaining California avocado as a garnish on top of the pasta. Serving Suggestions Serve with 2-3 oz of lean meat and additional steamed vegetables for a complete main meal.