More Recipes for Diabetics, the Weight Conscious, and Everybody Else

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Dr. Marcantel's recommended recipes for diabetics aren't just for diabetics. Healthy eating is for everyone, so whether you are watching your blood sugars, watching your weight, or just want to do your body a favor, here are some great ideas for eating. Dr. Marcantel is a naturopathic physician in Mesa, Arizona, who also serves Scottsdale, Gilbert, Chandler, Tempe, Queen Creek, Apache Junction, and the greater Phoenix area.

 

 

 

Jackie's Muffin Creations I

Jackie Forster

 

Another dessert that's both good and good for you. Flax has lots of Omega 3 fatty acids and fiber.

 

3 eggs                                                          1 cup flax meal (I use Bob's Red Mill)

1/4 cup + 2 tablespoons oil                               1/2 teaspoon baking soda

1/4 cup sugar free syrup*                                 1/2 teaspoon baking powder

2 tablespoons water                                         2 tablespoons cinnamon (yes, 2 TABLESPOONS)

1 tablespoon vanilla

 

*Such as DaVinci. You can buy this at Wal-Mart or order online at davinci.com. I have been using Xylitol lately as my choice of sweetener in cooking/baking, but Splenda works, too. (J.F.)

 

In a medium bowl, beat the eggs with a fork. With a fork or spoon, beat in oil, syrup, water and vanilla. In small bowl, combine remaining dry ingredients, then stir into egg mixture. Let stand 5 minutes, then spoon into 6 well-greased muffin cups without papers. Bake at 350 degrees for 12-15 minutes. Remove from tin at once to cooling rack. Store in refrigerator or freeze. If you like them, double the recipe next time for 12 muffins. For even healthier muffins, I add some frozen blueberries. (J.F.)

 

 

Jackie's Muffin Creations II

Jackie Forster

 

A different recipe for flax muffins. Try them both and see which you prefer.

 

1 cup whole wheat flour                                     1 teaspoon salt

3/4 cup ground flax                                           1 beaten egg

1/2 cup Splenda                                                3/4 cup milk

2 1/2 teaspoons baking powder                           1/3 cup cooking oil

 

Stir together flour, Splenda, baking powder, and salt. Make a well in center. Combine eggs, milk, and oil. Add all at once to dry ingredients, stirring just until moistened. Fill greased or paper bake cup-lined muffin pans 2/3 full. Bake at 375 degrees for 18 to 20 minutes. Makes 12 muffins. (If it seems dry, add a small amount of unsweetened applesauce.)

 

Nutritional facts per muffin:

Calories: 152

Carbs: 11

Fiber: 3.5

Fat: 11

Saturated fat: 1.1

(most of the fat is from canola oil (2/3) and from the flax (1/3) )

 

 

Quick and Easy Shrimp Party Appetizer

Dr. Tina Marcantel

 

        Bring these to your holiday party.

 

        1 lb boiled shrimp, peeled                                    1 lb turkey bacon

        optional add-ons: sliced jalapenos, cheese cube, pimento stuffed green olives

        (I like the blue cheese stuffed green olives from Trader Joe's.  T.M.)

 

Cook bacon in microwave; be sure not to overcook. Wrap 1/2 bacon slice around shrimp and stick toothpick with stuffed olive (or other add-on) through shrimp. (For crispier bacon, wrap before cooking and cook in oven until bacon is desired crispness, then add olives.)

 

 

Hearty Winter Soup

Dr. Tina Marcantel

 

1 lb ground beef                                                 1 large can (32-36 oz) tomato sauce

2 large onions, chopped                                       2 cans Rotel tomatoes

6 stalks celery, chopped                                       4 cans water

4 cans black beans with juice                                1 pack dry ranch dressing mix

 

Brown meat and drain. Add onions and celery and sauté until tender. Add remaining ingredients and cook approx. 1 hour. Season to taste. When serving, sprinkle with grated cheese. Freezes well.

 

 

Crunchy Mushroom Rice

Dr. Tina Marcantel

 

1 16 oz. bag Lundberg Wild Blend or Kashi rice*            3/4 to 1 cup slivered almonds

1 carton baby portabella mushrooms (or regular size)     Salt or Creole seasoning (I like 

1 tablespoon canola oil                                                   Tony Chachere's)

 

*These contain a variety of whole grain rices that are high in protein and fiber per serving and very tasty.

 

Cook rice. Sauté mushrooms in canola oil. Mix cooked rice, mushrooms, and almonds together. Season to taste.

 

 

Cheesy Delight with Soy Crisp Dippers

Dr. Tina Marcantel

 

16 oz bag shredded cheese                                    3/4 cup walnuts

3-4 tablespoons margarine (or enough                    black and green olives

   for desired consistency)                                      stevia sweetener to taste

8-10 chopped jalapeno slices                                 1 bag Quaker soy crisps (white cheddar) 

1 jar pimentos

 

Mix all ingredients together except soy crisps. Spread mixture on soy crisps, whole wheat crackers, or celery.

 

 

 

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