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Food > Free Diabetic Recipes

Minestrone Soup – TypeFree Diabetes

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Minestrone Soup


Ingredients

  • 1/4 C olive oil
  • 1 clove garlic, minced or 1/8 tsp garlic powder
  • 1-1/3 C coarsely chopped onion
  • 1-1/2 C coarsely chopped celery and leaves
  • 1 can (6 oz) tomato paste
  • 1 Tbsp chopped fresh parsley
  • 1 C sliced carrots, fresh or frozen
  • 4-3/4 C shredded cabbage
  • 1 can (1 lb) tomatoes, cut up
  • 1 C canned red kidney beans, drained and rinsed
  • 1-1/2 C frozen peas
  • 1-1/2 C fresh green beans dash hot sauce
  • 11 C water
  • 2 C uncooked, broken spaghetti

Directions

  1. Heat oil in a 4-quart saucepan.
  2. Add garlic, onion, and celery and sautŽ about 5 minutes.
  3. Add all remaining ingredients except spaghetti, and stir until ingredients are well
    mixed.
  4. Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables
    are tender.
  5. Add uncooked spaghetti and simmer 2-3 minutes only.

Yield: 16 servings


Nutrition Facts

Serving Size: 1 cup

Amount Per Serving
Calories: 153

Total fat: 4 g

Saturated fat: less than 1 g

Cholesterol: 0 mg

Sodium: 191 mg

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

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Meatball Soup – TypeFree Diabetes

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Meatball Soup


Ingredients

  • 1/2 pound ground chicken
  • 1/2 pound ground lean beef
  • 10 cups water
  • 1 tablespoon annato (achiote)
  • 1 bay leaf 1 small onion, chopped
  • 1/2 cup green pepper, chopped
  • 1 teaspoon mint (yerbabuena)
  • 2 small tomatoes, chopped
  • 1/2 teaspoon oregano
  • 4 tablespoons instant corn flour (masa harina)
  • 1/2 teaspoon black pepper
  • 2 cloves garlic, minced
  • 1/2 teaspoon salt
  • 2 medium carrots, chopped
  • 1 medium chayote (christophine), chopped
  • 2 cups cabbage, chopped
  • 2 celery stalks, chopped
  • 1 10-ounce package frozen corn
  • 2 medium zucchini, chopped
  • 1/2 cup cilantro, minced

Directions

  1. In a large pot, combine water, annato, bay leaf, half of the onion, green pepper,
    and 1/2 teaspoon of mint. Bring to a boil.
  2. In a bowl, combine chicken and beef, the other half of the onion, tomato, oregano,
    corn flour, pepper, garlic, and salt. Mix well.
  3. Form 1-inch meatballs.
  4. Place meatballs in boiling water and lower heat.
  5. Cook over low heat for 30 to 45 minutes.
  6. Add carrots, chayote, cabbage,
    and celery.
  7. Cook over low heat for 25 minutes.
  8. Add corn and zucchini and cook for another 5 minutes.
  9. Garnish with cilantro and the rest of the mint.

Yield: 8 servings–


Nutrition Facts

Serving size: 1 1/4 cups

Amount Per Serving
Calories: 161

Total fat: 4 g

Saturated fat: 1 g

Cholesterol: 31 mg

Sodium: 193 mg

Calcium: 47 mg

Iron: 2 mg

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

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Mexican Pozole -TypeFree Diabetes

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Mexican Pozole


Ingredients

  • 2 pounds lean beef, cubed
  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 1 clove garlic finely chopped
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/4 cup cilantro
  • 1 can (15 ounce) stewed tomatoes
  • 2 ounces tomato paste
  • 1 can (1 lb. 13 ounce) hominy

Directions

  1. In a large pot, heat oil. Saute beef.
  2. Add onion, garlic, salt, pepper, cilantro, and enough water to cover the meat. Cover
    pot and cook over low heat until meat is tender.
  3. Add tomatoes and tomato paste. Continue cooking for about 20 minutes.
  4. Add hominy and continue cooking another 15 minutes, stirring occasionally, over
    low heat. If too thick, add water for desired consistency.

Option: Skinless, boneless chicken breasts may be used instead of beef cubes.

Yield: 10 servings–


Nutrition Facts

Serving size: 1 cup

Amount Per Serving
Calories: 253

Total fat: 10 g

Saturated fat: 3 g

Cholesterol: 52 mg

Sodium: 425 mg

Calcium: 28 mg

Iron: 3 mg

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

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Mango Shake – TypeFree Diabetes

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Mango Shake


Ingredients

  • 2 cups 1% milk
  • 4 tablespoons  frozen mango juice (or 1 fresh pitted
    mango)
  • 1 small banana
  • 2 ice cubes

Directions

  1. Put all ingredients into a blender.
  2. Blend until foamy.
  3. Serve immediately.

Variations:

Instead of mango juice, try orange juice, papaya, or strawberries.

Yield: 4 servings
Serving size: 3/4 cup


Nutrition Facts

Calories: 106
Total fat: 2 g

  • Saturated fat: 1 g
  • Cholesterol: 5 mg

Sodium: 63 mg
Calcium: 157 mg
Iron: Less than 1 mg

SOURCE: National Heart, Lung, and Blood
Institute
(part of the National Institutes of Health and the U.S. Department of Health and
Human Services)


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Homemade Sour Cream – TypeFree Diabetes

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Homemade Sour Cream


Ingredients

  • 2 tablespoons skim milk
  • 1 tablespoon lemon juice
  • 1 cup low fat cottage cheese

Directions

  • Place all ingredients in a blender, and combine on medium-high speed until smooth
    and creamy.

Yield: 8 servings–


Nutrition Facts

Serving size: 2 1/2 tablespoons

Amounts Per Serving
Calories: 27

Total fat: Less than 1 g

Saturated fat: Less than 1 g

Cholesterol: 2 mg

Sodium: 117 mg

Calcium: 24 mg

Iron: Less than 1 mg

SOURCE: National Heart, Lung, and Blood
Institute (part of the National Institutes of Health and the U.S. Department of
Health and Human Services)


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Homemade Turkey Soup – TypeFree Diabetes

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Homemade Turkey Soup


Ingredients

  • 6 lb turkey breast. It should have some meat (at least 2 cups) remaining on it to
    make a good, rich soup.
  • 2 medium onions
  • 3 stalks of celery
  • 1 tsp dried thyme
  • 1/2 tsp dried rosemary
  • 1/2 tsp dried sage
  • 1 tsp dried basil
  • 1/2 tsp dried marjoram
  • 1/2 tsp dried tarragon
  • 1/2 tsp salt to taste black pepper
  • 1/2 lb Italian pastina or pasta 1.

Directions

  1. Place turkey breast in a large 6-quart pot. Cover with water, at least 3/4 full.
  2. Peel onions, cut in large pieces, and add to pot.
  3. Wash celery stalks, slice, and add to pot also.
  4. Simmer covered for about 2-1/2 hours.
  5. Remove carcass from pot.
  6. Divide soup into smaller, shallower containers for quick cooling in the refrigerator.
  7. After cooling, skim off fat.
  8. While soup is cooling, remove remaining meat from turkey carcass. Cut into pieces.
  9. Add turkey meat to skimmed soup along with herbs and spices.
  10. Bring to a boil and add pastina. Continue cooking on low boil for about 20 minutes
    until pastina is done.
  11. Serve at once or refrigerate for later reheating.

Yield: About 4 quarts of soup (16 servings)–


Nutrition Facts

Serving Size: 1 cup

Amounts Per Serving
Calories: 226

Total fat: 5 g

Saturated fat: 1 g

Cholesterol: 93 mg

Sodium: 217 mg

SOURCE: National Heart, Lung, and Blood
Institute (part of the National Institutes of Health and the U.S. Department of
Health and Human Services).

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Fresh Salsa – TypeFree Diabetes

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Fresh Salsa

Preparation Time:  20 minutes
Number of Servings: 8 Cups


Ingredients

  • 6 tomatoes preferably Roma (or 3 large tomatoes)
  • 1/2 medium onion finely
    chopped
  • 1 clove garlic, finely minced
  • 2 serrano or jalapeno peppers,
    finely chopped
  • 3 tablespoons cilantro, chopped
  • 1/8 teaspoon oregano,
    finely crushed
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/2 avocado
    diced (black skin)
  • juice of 1 lime

Directions

  1. Combine all of the ingredients in a glass bowl.
  2. Serve immediately or refrigerate
    and serve within 4 or 5 hours.

Nutrition Facts

Serving Size:
Amount per Serving
Calories: 42
Total fat: 2 g

  • Saturated fat: Less than 1 g
  • Cholesterol: 0 mg

Minerals:

  • Sodium: 44 mg
  • Calcium: 12 mg
  • Iron: 1 mg

SOURCE: National Heart, Lung, and Blood Institute (part of the National Institutes
of Health and the U.S. Department of Health and Human Services)


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Frozen Lemon Pie Bars – TypeFree Diabetes

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Frozen Lemon Pie Bars

Cooking Time: 
Number of Servings:  



Ingredients

6 eggs

1/2 cup Xagave

3 tbsp Xagave

1/2 cup lemon juice

2 cups whipping cream


Directions

1. Beat 6 egg yolks until light.

2. Mix in 1/2 cup Xagave and 1/2 cup lemon juice

3. Cook mixture on stovetop until it becomes a custard, stirring
constantly (can be microwaved stopping to stir every minute). 

4. Cool.

5. Beat 6 egg whites until stiff

6. Add 3 Tbs. Xagave and continue beating until very stiff

7. Add to cooled custard, mix well.

8. Fold in 2 cups whipping cream, that has been whipped until stiff.

9. Line bottom of 9 X 15 pan with 6 oz (1/2 a standard package) crushed
vanilla wafers.

10. Add lemon mixture and freeze until set.  Can be made a day ahead.


Nutrition Facts

 

Source: Xagave.com

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Gazpacho – TypeFree Diabetes

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Gazpacho


Ingredients

  • 4 C tomato juice
  • 1/2 medium onion, peeled and coarsely chopped
  • 1 small green pepper, peeled, cored, seeded, and coarsely chopped
  • 1 small cucumber, peeled, pared, seeded, and coarsely chopped
  • 1/2 tsp Worcestershire sauce
  • 1 clove garlic, minced
  • 1 drop hot pepper sauce
  • 1/8 tsp cayenne pepper
  • 1/4 tsp black pepper
  • 2 Tbsp olive oil
  • 1 large tomato, finely diced
  • 2 Tbsp minced chives or scallion tops
  • 1 lemon, cut in 6 wedges

Directions

  1. Put 2 cups of tomato juice and all other ingredients except diced tomato, chives,
    and lemon wedges in the blender
  2. Puree
  3. Slowly add the remaining 2 cups
    of tomato juice to pureed mixture
  4. Add chopped tomato
  5. Chill.
  6. Serve icy cold in individual bowls garnished with chopped chives and lemon wedges.

Yield: 6 servings


Nutrition Facts

Serving Size: 1 cup

Each serving provides:

Calories: 87

Total fat: 5 g

Saturated fat: less than 1 g Cholesterol: 0 mg

Sodium: 593 mg*

*To cut back on sodium, try low-sodium tomato juice. SOURCE: National Heart, Lung,
and Blood Institute (part of the National Institutes of Health and the U.S. Department
of Health and Human Services).

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Diabetic Nut Cookies – TypeFree Diabetes

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Diabetic Nut Cookies

Prep Time: 20 minutes
Cooking Time: 20 minutes
Number of Servings: 6
Calories per serving: 141


Ingredients

1/2 cup flour,
all-purpose
1/4 teaspoon baking
powder
1/8 teaspoon salt
1/2 teaspoon artificial
sweetener
2 tablespoons orange
juice
1/2 teaspoon vanilla
extract
2 tablespoons vegetable
shortening
2 tablespoons nutmeats, chopped  
2 tablespoons orange
zest, grated


Directions

1. Combine ingredients together to make dough.

2. Drop by tablespoonfuls onto baking sheets.

3. Bake for about 20 minutes.

4. Let cool.


Nutrition Facts

– Serving Size: 1 cookie
Amount Per Serving

Calories 141          55% of calories from fat 
% Daily Value*
Total Fat 9.0g 13%
 Saturated Fat 2.0g 8%
 Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 74mg 3%
Total Carbohydrate 14.0g 5%
 Dietary Fiber 1.0g 4%
 Sugars 0.0g
Protein 2.0g 5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily
values may be higher or lower
depending on your calorie needs.
Source: RecipeLand.com

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