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Savory Fresh Apricot Bites – TypeFree Diabetes

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Savory Fresh Apricot Bites

Preparation Time: 10 minutes

Number of Servings: 12

Cups of Fruits and Vegetables Per Person: 0


Ingredients

  • 4 oz, fat-free cream cheese, softened
  •  12 fresh apricots, halved
  • 1/4 cup, pistachios, finely chopped

Directions

  1. Stir cream cheese until smooth; pipe or spoon into apricot halves
  2. Sprinkle
    tops with pistachios
  3. Serve as an appetizer, snack, or dessert

Nutrition Facts

Serving Size: 1/12 recipe

Amount Per Serving

Calories 40

Calories from Fat 15 % Daily Value (DV)*

Total Fat 2g 2%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 50mg 2%

Total Carbohydrate 5g 2%

Dietary Fiber 1g 4%

Sugars 3g

Protein 2g

Vitamin A 15%

Vitamin C 6%

Calcium 2%

Iron 2%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0

Vegetables: 0

Meat: 0

Milk: 0

Fat: 0

Carbs: 0

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov


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Poached Asian Pears in Raspberry Sauce – TypeFree Diabetes

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Poached Asian Pears in Raspberry Sauce

Preparation Time: 35 minutes

Number of Servings: 4

Cups of Fruits and Vegetables Per Person: 1


Ingredients

  • 4 Asian pears
  • 1 cup, apple juice
  • 1 cup, dry white wine
  • 1/2 cup, water strips of lemon or orange peel

Directions

  1. Core Asian pears if desired, or leave stem and core intact.
  2. In a saucepan, combine the apple juice, wine, water, and lemon or orange peel.
  3. Place pears in liquid.
  4. Bring to boiling; reduce heat.
  5. Simmer, partially covered, 20 minutes, spooning liquid over pears frequently during
    cooking. (Pears will still be firm after cooking.)
  6. Chill pears in liquid.
  7. Meanwhile, prepare Raspberry Sauce: In a blender or food processor bowl, place berries.
  8. Cover and process till smooth.
  9. Add sugar; process again.
  10. If desired, strain sauce to remove seeds.
  11. Cover and chill sauce till needed.

To serve, spoon some of the Raspberry Sauce onto 4 dessert plates; place a pear
in center of sauce in each plate. Pass any remaining sauce to spoon over pears.


Nutrition Facts

Serving Size: 1/4 recipe

Amount Per Serving

Calories 160

Calories from Fat 0 % Daily Value (DV)*

Total Fat 0g 0%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 10mg 0%

Total Carbohydrate 31g 10%

Dietary Fiber 2g 8%

Sugars 14g

Protein 2g

Vitamin A 0%

Vitamin C 30%

Calcium 2%

Iron 2%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 2

Vegetables: 0

Meat: 0

Milk: 0

Fat: 1

Carbs: 0

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov


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Pistachios, Fruit and Fun – TypeFree Diabetes

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Pistachios, Fruit and Fun

Preparation Time: 10 minutes

Number of Servings: 8

Cups of Fruits and Vegetables Per Person: 2


Ingredients

  • 3 cups, (1 basket) hulled and halved fresh strawberries
  • 3-1/2 cups, pared, seeded, and cut up cantaloupe
  • 2-1/2 cups, seedless green grapes
  • 1/3 cup, shelled natural pistachios
  • 1/3 cup, frozen lemonade concentrate
  • 2 Tbsp, sugar

Directions

  1. Combine fruit and pistachios in bowl.
  2. Stir lemonade concentrate with sugar vigorously, pour over fruit; toss gently to
    coat well.
  3. Refrigerate until ready to serve, tossing now and then.

Nutrition Facts

Serving Size: 1/8 recipe

Amount Per Serving

Calories 140

Calories from Fat 30 % Daily Value (DV)*

Total Fat 3g 5%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 10mg 0%

Total Carbohydrate 29g 10%

Dietary Fiber 3g 12%

Sugars 25g

Protein 2g

Vitamin A 45%

Vitamin C 110%

Calcium 2%

Iron 4%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 1

Vegetables: 0

Meat: 0

Milk: 0

Fat: 0

Carbs: 1

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov


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Peachy Crisp – TypeFree Diabetes

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Peachy Crisp

Preparation Time: 1 hour

Number of Servings: 6

Cups of Fruits and Vegetables Per Person: 2


Ingredients

  • 1/2 cup, all-purpose flour
  • 1/4 cup, granulated sugar
  • 1/4 cup, packed brown sugar
  • 3 Tbsp, chilled stick margarine or butter, cut into small pieces
  • 6 cups, sliced, peeled peaches (about 3 lbs)
  • 2 tsp, lemon juice
  • 1 cup, raspberries
  •  1 Tbsp, granulated sugar
  • 1 Tbsp, cornstarch
  •  1 Tbsp, seedless raspberry jam cooking spray

Directions

  1. Preheat oven to 375¡F.
  2. Lightly spoon flour into a dry measuring cup, and level with a knife.
  3. Combine flour, 1/4 cup granulated sugar, and brown sugar in a bowl
  4. Cut in margarine with a pastry blender or 2 knives until mixture resembles coarse
    meal.
  5. Combine sliced peaches and lemon juice in a large bowl, and toss gently to coat.
  6. Add raspberries, 1 tablespoon granulated sugar, and cornstarch, and toss gently.
  7. Spoon fruit mixture into an 8-inch square baking dish coated with cooking spray
    and drizzle raspberry jam evenly over fruit mixture.
  8. Sprinkle with flour mixture.
  9. Bake at 375¡F for 45 minutes or until brown.

Nutrition Facts

Serving Size: 1 cup

Amount Per Serving

Calories 250

Calories from Fat 60 % Daily Value (DV)*

Total Fat 6g 9%

Saturated Fat 4g 18%

Cholesterol 15mg 5%

Sodium 5mg 0%

Total Carbohydrate 48g 16%

Dietary Fiber 2g 8%

Sugars 21g

Protein 3g

Vitamin A 15%

Vitamin C 30%

Calcium 4%

Iron 8%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 1

Vegetables: 0

Meat: 0

Milk: 0

Fat: 1

Carbs: 2

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov


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Mango Sorbet – TypeFree Diabetes

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Mango Sorbet

Preparation Time: 30 minutes

Number of Servings: 4

Cups of Fruits and Vegetables Per Person: 1

Ingredients

  • 3/4 cup yogurt
  • 2 tsp sugar
  • 2 medium mangos, peeled and cubed

Directions

  1. In food processor, process mango and sugar until smooth.
  2. Add yogurt.
  3. Pour mixture into freezer container of an ice cream maker.
  4. Freeze according to manufacturer’s instructions.
  5. To prepare without and ice cream maker, pour mixture into an 8″x4″ freezer container.
  6. Cover and freeze 4 hours, whisking from time to time.

Nutrition Facts

Serving Size: 1/4 of recipe

Amount Per Serving

Calories 100

Calories from Fat 10 % Daily Value (DV)*

Total Fat 1g 2%

Saturated Fat 1g 3%

Cholesterol 5mg 2%

Sodium 35mg 1%

Total Carbohydrate 23g 8%

Dietary Fiber 2g 8%

Sugars 21g

Protein 3g

Vitamin A 15%

Vitamin C 50%

Calcium 10%

Iron 0%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 1

Vegetables: 0

Meat: 0

Milk: 0

Fat: 0

Carbs: 0

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included. Source: 5 A Day for Better Health: cdc.gov


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Low Fat Banana Bread – TypeFree Diabetes

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Low Fat Banana Bread

Preparation Time: 1 hour, 20 minutes

Number of Servings: 12

Cups of Fruits and Vegetables Per Person: 1


Ingredients

  • 1/2 cup, egg substitute
  •  2/3 cup, white sugar
  •  6 very ripe bananas, mashed
  • 1/4 cup, applesauce
  • 2 Tbsp, fat free milk
  • 1 Tbsp, vegetable oil
  • 3/4 Tbsp, vanilla extract
  • 1-3/4 cups, all-purpose flour
  • 2 tsp, baking powder
  • 1/2 tsp, baking soda
  • 1/2 tsp, salt
  • 1/3 cup, chopped walnuts

Directions

  1. Preheat oven to 325 degrees F (165 degrees C).
  2. Spray a bread pan with non-stick cooking spray, and lightly dust with flour.
  3. In a large bowl, beat eggs and sugar in a large bowl until light and fluffy, about
    5 minutes.
  4. Beat in bananas, milk, oil, applesauce and vanilla.
  5. In a separate bowl, sift together flour, baking powder, baking soda and salt.
  6. Stir flour mixture into banana mixture, mixing just until blended.
  7. Fold in walnuts.
  8. Pour batter into prepared pan.
  9. Bake in preheated pan until golden and a toothpick inserted into center of the loaf
    comes out clean, about 1 hour.
  10. Turn bread out onto a wire rack and let cool.

Nutrition Facts

Serving Size: 1 slice

Amount Per Serving

Calories 200

Calories from Fat 35 % Daily Value (DV)*

Total Fat 4g 6%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 75mg 3%

Total Carbohydrate 40g 13%

Dietary Fiber 2g 8%

Sugars 23g

Protein 4g

Vitamin A 2%

Vitamin C 10%

Calcium 4%

Iron 8%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 1

Vegetables: 0

Meat: 0

Milk: 0

Fat: 1

Carbs: 1

Other: 1

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included. Source: 5 A Day for Better Health: cdc.gov


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Hot and Sweet Watermelon – TypeFree Diabetes

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Hot and Sweet Watermelon

This sweet and spicy dessert is refreshing and very healthy.

Preparation time: 20 minutes or less

Servings: 4

5 A Day servings: 1 ?.


Ingredients

  • ? tsp. whole peppercorns or coarsely ground black pepper
  • 1 ? tsp. very finely chopped mint leaves
  • 6 cups ?-inch seedless red watermelon cubes
  • Fresh mint leaves

Directions

  1. Place peppercorns on chopping block.
  2. Using the bottom of a heavy saucepan, press firmly, into a heavy downward motion
    and crush peppercorns into a semi-coarse texture.
  3. Combine ground peppercorns with finely chopped mint.
  4. In a large bowl, toss spice mixture gently but thoroughly with watermelon cubes.
  5. Spoon into 4 individual serving glasses or bowls.
  6. Serve chilled, garnished with a fresh mint leaf.

Each serving provides: An excellent source of vitamins A and C.


Nutrition Facts

Amounts Per Serving

Calories: 71

Carbohydrates: 18g

Total Fat: 0.4g

Cholesterol: 0mg

Saturated Fat: 0g

Dietary Fiber: 1g % of

Calories from Fat: 5%

Sodium: 2mg

Protein: 1g

Credit: Recipe courtesy of Produce for Better
Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control &
Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy
foods.


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Fresh Fruit Kebabs – TypeFree Diabetes

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Fresh Fruit Kebabs

Preparation Time: 1 hour, 20 minutes

Number of Servings: 12

Cups of Fruits and Vegetables Per Person: 2


Ingredients

  • 4 Plums (fresh, ripe) halved and pitted
  • 4 Peaches (fresh, ripe) halved and pitted
  • 4 Nectarines (fresh, ripe) halved and pitted
  • 2 Lemons, juiced
  • 1 tsp Cayenne pepper
  • Mint sprigs (optional)

Directions

  1. Cut each fruit into thirds.
  2. Place fruit in a medium bowl, add lemon juice and cayenne pepper; mix well.
  3. Marinate fruit for 1 hour.
  4. On a skewer, alternate fruit wedges; chill.
  5. Garnish with mint sprig, if desired.

Nutrition Facts

Serving Size: 1 kebab

Amount Per Serving

Calories 50

Calories from Fat 5 %

Daily Value (DV)*

Total Fat 0g 0%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 0mg 0%

Total Carbohydrate 13g 4%

Dietary Fiber 2g 8%

Sugars 10g

Protein 1g

Vitamin A 15%

Vitamin C 15%

Calcium 0%

Iron 0%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 1

Vegetables: 0

Meat: 0

Milk: 0

Fat: 0

Carbs: 0

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov


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Crunchy Pumpkin Pie – TypeFree Diabetes

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Crunchy Pumpkin Pie

Baking Time: 45 minutes
Number of Servings: 9


Ingredients

For the pie crust:

1 C   quick
cooking oats
1/4 C whole
wheat flour
1/4 C ground
almonds
2 Tbsp   brown
sugar (replace sugar with 1/4 Tsp Stevia powder plus 1/2 C unsweetened applesauce)
1/4 tsp salt
3 Tbsp   vegetable
oil
1 Tbsp   water

 

For the pie filling:

1/4 C packed
brown sugar or 1/4 Tsp Stevia sweetener
1/2 tsp ground
cinnamon
1/4 tsp ground
nutmeg
1/4 tsp salt
1 egg, beaten
4 tsp vanilla
1 C   canned
pumpkin
2/3 C   evaporated
skim milk

 


Directions

  1. Preheat oven to 425¼ F.
  2. Mix oats, flour, almonds, sugar (or Stevia powder), and salt together in small mixing bowl.
  3. Blend oil and water together in measuring cup with fork or small wire
    whisk until emulsified.
  4. Add oil mixture to dry ingredients and mix well. If needed, add small
    amount of water to hold mixture together.
  5. Press into a 9-inch pie pan and bake for 8-10 minutes, or until light
    brown.
  6. Turn down oven to 350¼ F.
  7. Mix sugar (or Stevia), cinnamon, nutmeg, and salt together in a bowl.
  8. Add eggs and vanilla and mix to blend ingredients.
  9. Add pumpkin and milk and stir to combine.
  10. Pour into prepared pie shells.
  11. Bake 45 minutes at 350¼ F or until knife inserted near center comes out
    clean.

Nutrition Facts

– Serving Size: 1/9th of a 9 inch pie
Amount Per Serving
Calories: 177

Total fat: 8 g

Saturated fat: 1 g

Cholesterol: 24 mg

Sodium: 153 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services


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Chocolate Chip And Nut Blondie Cake Bars – TypeFree Diabetes

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Chocolate Chip And Nut Blondie Cake Bars

    Chocolate-Chip and Nut Blondie Cake Bars

     Ingredients:

  • 1/2 cup (1 stick) butter or margarine, softened
  • 1/3 cup sucralose-brown sugar blend
  • 1 egg
  • 1 tablespoon milk
  • 2 teaspoons vanilla extract
  • 1 cup all-purpose flour
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1-1/3 cups (8-oz. pkg.) HERSHEY’S Sugar Free Chocolate Chips
  • 1/2 cup coarsely chopped nuts
  • 1/4 teaspoon shortening (do not use butter, margarine, spreads or oil)

   
     Baking Instructions

  1. Heat oven to 350¡F.  Grease 8- or 9-inch square baking pan.  
  2. Beat butter and brown sugar blend in large bowl until well blended.  Add egg, milk and vanilla;    beat well.  Stir together flour, baking soda and salt; add to butter mixture, beating until well blended.
  3. Set aside 2 tablespoons chocolate chips.  Stir the remaining chips and nuts into batter.  Spread batter in prepared pan.   
  4. Bake 15 to 20 minutes or until cake begins to pull from sides of pan, toothpick inserted in center comes out clean and surface is lightly browned.  (Do not overbake.)  Cool completely in pan on wire rack. (As it cools the center will look underbaked.)
  5. Place reserved 2 tablespoons chips and shortening in small microwave-safe bowl.  Microwave at MEDIUM (50%) 30 seconds; stir.  If necessary, microwave at MEDIUM an additional 10 seconds at a time, stirring after each heating, until chips are melted and smooth when stirred.  
Drizzle melted chocolate over surface of cake; allow to set.  Cut into bars. About 24 low calorie chocolate bars that people with diabetes can enjoy.

    Nutrition Facts
    Serving     1 bar
    Servings    24
    Amount Per Serving
    Calories    80.0    Calories from Fat:    40.0
    % Daily Value
    Total Fat    4.5    g    *    7.0    %
    Sat Fat     1.5    g    *    8.0    %
    Cholesterol    15.0    mg    5.0    %
    Sodium    85.0    mg    4.0    %
    Total Carbohydrates    11.0    g    4.0    %
    Dietary Fiber    0.0    g    =    0.0    %
    Sugars    5.0    g
    Protein    1.0    g
    Vitamin A    2.0    %
    Vitamin C    0.0    %
    Calcium    mg    0.0    %
    Iron    2.0    %
    Trans Fat:  0 g

Credit: The HERSHEY KITCHENS   

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