A Healthier Michigan diabetes eCookbook: breakfast, lunch and dinner recipes

It’s time to spice up your recipe card collection with some diabetic-friendly recipes for National Diabetes Awareness Month. Get your forks and knives ready for some great new dishes that are not only healthy, but also delicious.

From beginning to end, each dish was selected with National Diabetes Month in mind and will keep your taste buds happy while keeping your blood sugar in check.

For the complete Healthier Michigan eCookbook, please see our SlideShare presentation.

Breakfast

Berry Yogurt Parfait

Ingredients:
1 cup plain Greek yogurt or nondairy yogurt
1/8 teaspoon vanilla extract, optional
2 teaspoons maple syrup or honey, separated – optional
1/4 cup fresh blueberries
1/4 cup fresh strawberries, sliced
4 tablespoons homemade granola separated, or your favorite granola, optional

Directions:

1. In a bowl, combine the yogurt with the vanilla extract and 1 teaspoon maple syrup.

2. In a separte bowl, combine the sliced strawberries and blueberries. Add 1 teaspoon maple syrup, and toss with a spoon to coat.

For Fruit and Yogurt in Jars: Spoon half of the sweetened berries into the bottom of two eight ounce mason jars. Spoon half of the sweetened yogurt over the top of the berries. Finish each portion with 2 tablespoons of granola, as desired.

For Berry Yogurt Granola Partfaits in Jars: Spoon a couple tablespoons of the sweetened berries into the bottom of two eight ounce mason jars. Spoon some of the sweetened yogurt over the top of the berries. Add more of the sweetened berries over the top of the yogurt, and add another layer of yogurt. Finish each portion with 2 tablespoons of granola, as desired.

Tips:
-If you’re not planning on serving immediately, place lids on the jars and refrigerate. Reserve the granola and store it separately in an airtight container. Add granola before serving.
-To make this recipe gluten-free, use gluten-free vanilla extract, and gluten-free granola made with gluten-free oats.

Granola and Banana Pancakes

 

 

 

 

 

 

 

 

 

 

 

 

Ingredients:
2/3 cup  Three Little Birds Granola or muesli
1 1/2 cup low-fat buttermilk
1/2 ripe banana, peeled and mashed
1 egg
2 tablespoons dark brown sugar
2 tablespoons canola oil
2/3 cup whole wheat pastry flour
1 teaspoon baking soda
1 teaspoon. kosher salt
Pure Michigan Maple syrup for drizzling
1/2 banana, sliced for garnish
Fresh blueberries (optional) for garnish

Directions:
Soak the granola in the buttermilk overnight in the refrigerator.

In the morning, remove the soaked granola from the fridge and set aside. In a small bowl, mash half of a banana, and mix with the egg, oil, and brown sugar. Add the granola/buttermilk mixture to this and stir to combine.

In a separate bowl, blend the whole wheat pastry flour with the baking soda and salt. Fold this into the banana and granola mixture until JUST COMBINED – do NOT over-mix! Allow the batter to rest for 15 minutes.

Meanwhile, prepare a seasoned cast iron pan or griddle to cook the pancakes. If you do not have a cast iron pan or griddle, just use a non-stick pan. Heat the skillet over medium to high heat. Brush it lightly with oil or spray with cooking spray.

Spoon 1/4 cup of batter into the pan and allow to cook until the edges are set, about 3 minutes. You may need to adjust your heat up or down to get the perfect temperature to brown the pancakes and cook them thoroughly without burning them.  When the edges are set, flip the pancakes and cook on the other side to golden brown.

Remove from the skillet and garnish with the rest of the banana and a small amount of pure maple syrup.

Healthy No Bake Breakfast Cookies


Ingredients:
1 cup of dry oats
1/2 cup toasted coconut flakes
2 tablespoons of sunflower seeds, unsalted (or substitute chia seeds)
2 tablespoons of unsalted nuts, chopped
1/2 cup of dried fruit, roughly chopped
1/4 cup of ground flax seed
1/4 cup of chocolate chips
1/2 cup creamy peanut butter (or substitute Nutella)
1/4 cup of chunky peanut butter
1 tablespoon of honey
1 teaspoon of vanilla extract

Directions:
Stir all ingredients in a bowl and mix thoroughly.

Now test the consistency: If it sticks together, you are ready to make your cookie bites. If your batter is too dry, then add some more peanut butter or honey. If it is too wet, add some more oats or flax seed.

Roll your bites into about 1-inch balls and place them in the refrigerator to set for about half an hour. Remember to store them in the refrigerator in an airtight container.

Lunch and Dinner Recipes

Chili Glazed Salmon with Brown Rice


Ingredients:
3 tablespoons chili sauce with garlic
3 tablespoons minced green onions (about three green onions)
1 ½ tablespoons low-sugar orange marmalade
¾ teaspoon low-sodium soy sauce
2 4- to 6-ounce salmon fillets
Cooking spray

Salmon Directions:
Preheat broiler. Meanwhile, combine first four ingredients in a small bowl and brush half of chili sauce mixture over salmon fillets.

Place fillets, skin side down, on a baking sheet coated with cooking spray first. Broil fish for 5 minutes. Remove from oven, brush with remaining chili sauce mixture, and broil 2 more minutes until fish flakes easily when tested with a fork or until cooked to your liking. Serve while hot and enjoy!

1 cup brown rice
2 ½ cups cold water

Brown Rice Directions:
Start by bringing the water to a boil. Add the rice and bring it back to a boil. Give it one stir.

Cover the pot, lower the heat to a simmer and set a timer. It can take 45-55 minutes to cook brown rice until the water is completely absorbed.

Crockpot Chicken Stew

 

 
 

 

 

 

 

 

 

 

 

 

Ingredients:
2 pounds boneless, skinless chicken breasts, cut in 1-inch pieces
2 cans  fat-free chicken broth
3 cups potatoes, peeled & cubed
1 cups onion, chopped
1 cup celery, sliced
1 cup carrots, thinly sliced
1 teaspoon paprika
1/2  teaspoon pepper
1/2 teaspoon rubbed sage
1/2 teaspoon dried thyme
6  ounces tomato paste
1/4 cup cold water
3  tablespoons cornstarch

Directions:
Combine all ingredients, except water and corn starch, in Crock Pot. Cover and cook on low for six to eight hours. After the time has passed, turn on high. Mix corn starch and water, stir until smooth. Stir into stew. Cook uncovered 30 minutes more or until the vegetables are tender.

Basil Chicken Pasta


Ingredients:
8 ounces pasta
2 teaspoons olive oil
½ cup finely chopped onion
1 clove garlic, chopped
1 can diced tomatoes
1 teaspoon sugar
2 cups boneless chicken breast halves, cooked and cubed
¼ cup chopped fresh basil
½ teaspoon salt
¼ cup Parmesan cheese

Directions:
In a large pot of salted boiling water, cook pasta for about 10 minutes. Drain and set aside.

In a large skillet heat oil over medium heat. Sauté the onions and garlic. Stir in the tomatoes, sugar, chicken, basil, salt and hot pepper sauce. Reduce heat to medium and cover skillet. Simmer for about 5 minutes, stirring frequently until mixture is hot and tomatoes are soft.

Toss sauce with hot cooked angel hair pasta to coat. Serve with Parmesan cheese.

Why We’re Celebrating National Diabetes Awareness Month 
While researchers are still studying links between gum disease and diabetes, there’s no doubt that taking care of your teeth is critical and scheduling regular checkups can help identify symptoms of diabetes. Blue Dental (SM) and Blue Vision (SM) believe good dental and vision health are just good sense – and can possibly lead to a proper diagnosis of diabetes and a host of other ailments and diseases. While researchers are still studying links between gum disease and diabetes, there’s no doubt that taking care of your teeth is critical and scheduling regular checkups can help identify symptoms of diabetes. Blue Dental (SM) and Blue Vision (SM) believe good dental and vision health are just good sense – and can possibly lead to a proper diagnosis of diabetes and a host of other ailments and diseases.

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