The first four recipes were provided as samples at the "Diabetes Day at a Whole Foods Market," event held at the 3670 W. Dublin-Granville Rd location.
This event was just one of many the Central Ohio Diabetes Association hosted during November, National Diabetes Month.
Turkey Sloppy Janes
Serves 4
A healthier take on typical Sloppy Joes, this tangy recipe packs in the veggies and lean ground turkey breast. Serve on sprouted whole grain buns, brown rice or whole grain pasta with a large green salad on the side.
Ingredients
1 yellow onion, chopped
1 green bell pepper, chopped
3 tablespoons 365 Everyday Value® Organic no-salt-added Tomato Paste
1 cup grated carrots (from 1 large carrot)
3/4 pound ground turkey breast
1 (15-ounce) can no-salt-added tomato sauce
1/2 cup chopped pitted dates (about 5 dates)
4 teaspoons balsamic vinegar
5 teaspoons 365 Everyday Value® Organic Yellow Mustard
Method
Heat a large skillet over medium-high heat. Add onion and pepper and cook until starting to stick and lightly brown, stirring frequently, 4 to 5 minutes. Stir in tomato paste, carrots and 2 tablespoons water and cook 2 minutes longer or until carrots are tender, stirring occasionally and scraping any browned bits from the surface of the pan. Add turkey and cook 3 minutes or until turkey is no longer pink, stirring to break it up as it cooks. Stir in tomato sauce, dates, vinegar, mustard and 1/2 cup water and bring to a boil. Reduce heat to low, cover and simmer 15 minutes to blend flavors.
Nutrition
Per serving: 270 calories (60 from fat), 7g total fat, 2g saturated fat, 60mg cholesterol, 190mg sodium, 33g total carbohydrate (6g dietary fiber, 21g sugar), 19g protein
Salmon Pumpernickel Bites
Makes 32
Pumpernickel, with its subtle sweetness and hearty flavor, provides the perfect base for an appetizing bite of smoked salmon topped with a lemon-dill crème fraîche mixture. You can prepare all of the components ahead of time, but assemble just before serving.
Ingredients
4 thin slices pumpernickel bread, cut into 1 1/2-inch by 1 1/2-inch squares
1/2 cup crème fraîche
1 tablespoon chopped fresh dill
1/4 teaspoon grated lemon zest
1/8 teaspoon sea salt
8 ounces smoked salmon, cut into small pieces
Method
Preheat oven to 425°F. Place bread slices on a baking sheet and toast about 8 minutes or until crisp, flipping over halfway through baking. Let cool. Meanwhile, stir together crème fraîche, dill, lemon zest and salt. Top each piece of bread with a piece of salmon and a dollop of crème fraîche mixture. Serve immediately.
Nutrition
Per serving (1 piece): 45 calories (20 from fat), 2.5g total fat, 1g saturated fat, 15mg cholesterol, 30mg sodium, 1g total carbohydrate (0g dietary fiber, 0g sugar), 5g protein
Green Beans with Shallots and Almonds
Serves 6 to 8
Serve these green beans on a large platter with lemon wedges on the side for squeezing over the top. They make a great side dish for holiday meals as well as roasted fish or grilled shrimp.
Ingredients
Salt and pepper to taste
1 pound fresh or frozen green beans, trimmed
2 tablespoons extra virgin olive oil
1/4 cup chopped shallots
2 tablespoons chopped parsley
1 tablespoon chopped oregano
2/3 cup blanched almond slivers, toasted
Method
Bring a large pot of salted water to a boil. Add green beans and cook until just tender, 5 to 7 minutes. Drain and transfer to a large bowl.
Meanwhile, heat oil in a small pot over medium heat. Add shallots and cook, stirring occasionally, until softened and light golden brown, 4 to 5 minutes. Add shallots to hot, drained green beans. Add parsley, oregano, salt and pepper and toss gently. Transfer to a serving platter, garnish with almonds and serve.
Nutrition
Per serving: 110 calories (80 from fat), 9g total fat, 1g saturated fat, 0mg cholesterol, 170mg sodium, 7g total carbohydrate (4g dietary fiber, 2g sugar), 3g protein
Apple, Sausage, and Sage Sourdough Stuffing
Makes about 12 cups, 12 to 14 servings
This rich, full-flavored stuffing is a show-stealer, whether stuffed in a turkey or baked on its own. For a vegetarian version, use vegetable broth instead of chicken broth and substitute vegetarian sausage or a few cups sautéed shiitake mushrooms for the meat sausage.
Ingredients
1 loaf sourdough hearth bread, cut into 1/2-inch cubes (about 11 cups)
1 tablespoon expeller-pressed canola oil
3/4 pound fresh mild pork or chicken sausage, bulk or removed from casings
4 Braeburn, Gala or other apples, cored and diced
3 ribs celery, thinly sliced
1 large onion, diced
2 tablespoons unsalted butter
2 1/2 cups low-sodium chicken broth
1/3 cup chopped fresh sage leaves
3/4 teaspoon fine sea salt
1/2 teaspoon freshly ground pepper
Method
Preheat oven to 300°F. Spread bread cubes out on two baking sheets and bake until dried but not browned, about 15 minutes. Transfer to a large bowl.
Meanwhile, in a large skillet, heat oil over medium-high heat. Add sausage and cook, breaking up chunks with a spoon, until browned, about 6 minutes. Add apples, celery, onion and butter and cook, stirring occasionally, until apple and vegetables are softened, 8 to 10 minutes more. Add to the bread. Stir in broth, sage, salt and pepper.
If using to stuff a turkey, cool completely before stuffing. If baking separately, heat oven to 350°F; bake in a buttered casserole dish until lightly browned and crisp on top, 50 to 60 minutes.
Nutrition
Per serving: 260 calories (100 from fat), 11g total fat, 3.5g saturated fat, 30mg cholesterol, 620mg sodium, 30g total carbohydrate (3g dietary fiber, 6g sugar), 9g protein
Berries with Vanilla or Almond Cream
Note: this is a wonderful recipe for any season, but is perfect for summer celebrations
Serving Size: about ½ cup Total servings: 8
4 cups washed blueberries (or strawberries, or both, layering strawberries, then cream, and topping with blueberries)
1 cup reduced-fat cream cheese (for serving to a group of 30, I’ve used 1 large tub Philadelphia brand whipped cream cheese, 1 small container plain Greek yogurt, and 1 small tub fat-free cream cheese)
2 Tbsp skim or 1 % milk (if using the Greek yogurt, you will not have to add milk; if not using Greek yogurt, milk is needed)
2 Tbsp powdered sugar (I use more, adding a little at a time and adjusting for taste)
½ tsp almond extract or vanilla extract
4 Tbsp toasted sliced almonds (omit this if anyone has a nut allergy)
1) Divide the berries into dishes or cups. (For a large group or outdoor event, Chinet Cut Crystal 9 oz. plastic cups are convenient)
2) Using electric mixer, cream together the cream cheese/yogurt, milk (if using), and sugar until smooth. Add the extract and mix well. Fold in almonds if adding these.
3) Serve the berries with a dollop of almond/vanilla cream.
Try the cream topping on homemade carrot or zucchini bread!
Submitted by Brenda Rendelman, RD, CDE; Central Ohio Diabetes Association. Original recipe found on page 131 of The Diabetes Food & Nutrition Bible by Warshaw and Webb.