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

(page 6)

 

 

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 meals. Dr. Marcantel is a naturopathic doctor in Mesa, Arizona, and serving Tempe, Chandler, Scottsdale, Gilbert, Apache Junction, Queen Creek, and the greater Phoenix area.

 

 

Creamy Shrimp Pesto Rotini
by Dr. Tina Marcantel

 

The whole wheat rotini helps prevent blood sugar spikes that you might experience from refined (white) pasta, the garlic contains antibiotic properties, and the basil in the pesto can help relieve gas (see below). What more could you ask from a delicious Italian recipe?

10-12 oz. pack whole wheat rotini (cooked)           1 1.2 oz. pack Knorr Creamy Pesto sauce mix
2 cloves of garlic finely chopped                           1 4 oz. jar pimentos (drained)
1/2 onion finely chopped                                     1 lb. shrimp (boiled and peeled)
1 cup milk                                                         1/4 cup olive oil
fresh basil leaves 

Saute onions and garlic in olive oil until tender. Stir in milk and sauce mix and bring to a boil. Add pimentos and cooked shrimp. Reduce heat and simmer approximately 5-10 minutes. Season to taste. Remove from heat. Add rotini and mix with sauce. Top with fresh basil to serve.

 

 

We've read that the ancient Greeks believed that basil would grow only if gardeners vilified it while sowing it--can you get a mental picture of that? People in other countries, however, cherished it as a protection against witchcraft and as a symbol of love. We don't know about that, but we do know that basil's effectiveness as a carminative (a substance that relieves gas) has been established and research shows that extracts of the plant inhibit organisms that can cause dysentery.                                    

 

 

 

Seafood and Okra Gumbo

by Dr. Tina Marcantel

 

Here's a nice Louisiana gumbo recipe that's great for the cool weather. As we Cajuns would say, "Talk about good!"

 

3 lbs. frozen chopped okra                                 1 small can of tomato paste

3 tablespoons canola oil                                     1 tablespoon Tabasco sauce

1 large chopped green bellpepper                       2 tablespoons Worcestershire sauce

3 cups chopped white onion                               4 quarts water

2 cans Rotel chopped tomatoes                          Creole seasoning to taste (I use Tony Chachere's)

2 lbs. crabmeat (I like Trader Joe's in the can)

 

Sauté onions, bellpepper, and okra in oil for 20 minutes over medium high heat. Transfer to large pot. Add tomato paste, tomatoes, water. Mix well. Add tobasco, Worcesterchire sauce, and Creole seasoning. Bring to boil, then add crabmeat and shrimp. Simmer for approximately 1 1/2 to 2 hours, stirring occasionally. Spoon over brown rice to serve.

 

 

 

High Protein Stir Fry

by Dr. Tina Marcantel

 

A half cup of edamame (soybeans) provides 12 grams of protein and 6 grams of fiber. One pound of shrimp provides 19 grams of protein.

 

1 lb. peeled uncooked shrimp                            12 oz. sliced fresh mushrooms

1/2 cup edamame (shelled and cooked)               1/2 cup mozzarella cheese

1 can artichoke hearts (in water) -- drained         1/2 cup Smart Balance light buttery spread

 

Sauté mushrooms in Smart Balance. Add shrimp and cook until pink. Add artichoke hearts and stir. Add edamame and cheese and stir. Remove from heat and serve warm. Makes approximately 3-4 servings.

 

 

West African Peanut Soup

 

 

This recipe appeared in the East Valley Tribune  and we had to try it. This "cook's note" appeared with it: This simple, rich soup is adapted from a dish popular in Cameroon. For extra flavor, try it with a savory peanut butter, such as Peanut Better's hickory smoked  or onion parsley peanut butters. It's interesting and different-tasting.

 

2 tablespoons peanut oil (canola can be substituted)     

1 cup peanut butter (smooth or chunky)

1 large yellow onion, diced                          

2 cups baby spinach greens or chopped kale

3 garlic cloves, minced              

1 pound raw shrimp, peeled

1/4 teaspoon crushed red pepper

salt and black pepper to taste

2 tablespoons grated fresh ginger

1/4 cup fresh cilantro

28-ounce can diced tomatoes

1/4 cup crushed roasted peanuts, to garnish

1 quart (4 cups) chicken broth

                                              

Heat the oil in a large saucepan over medium-high. Add the onion, garlic, red pepper, and ginger. Sauté until the onions are tender, about 4 minutes. Add the tomatoes, with juices, and chicken broth, then bring to a simmer.

 

Add the peanut butter, stirring until it dissolves into the soup. Add the greens and simmer until wilted, about 3 minutes. Add the shrimp and simmer until cooked through, about 5 minutes.

 

Season with salt and pepper, then stir in the cilantro. Ladle into serving bowls, then garnish with peanuts. Yields 6 servings, and the cooking time is about 30 minutes, start to finish.

 

 

 

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