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Recipes for diabetics, the weight conscious, and everybody else!
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 doctor in Mesa, Arizona, and serving Tempe, Chandler, Scottsdale, Gilbert, Apache Junction, Queen Creek, and the greater Phoenix area.
Cream of Vegetable Soup
Dr. Tina Marcantel
Broccoli contains beta carotene, an antioxidant that attacks free radicals responsible for diseases in the body (like cancer). Broccoli and cauliflower are cruciferous vegetables found to be protective against colon cancer. (Nutrition and Cancer, 1987)
2 large broccoli heads 2 large containers fat free chicken broth
1 large head cauliflower 1 large container Land O' Lakes fat free half
1 large onion and half cream
2 zucchinis
2 tomatoes
Boil all vegetables in chicken broth until cooked soft. Remove from fire. Add cream and season to taste. Stir. Ladle mixture into blender and blend until smooth. Put in plastic containers for freezer storage. (This soup freezes well.) When the container is removed from freezer later to eat, just heat up by microwave or on stove. You may add shredded cheese, walnuts, or broasted chicken to soup for a complete meal.
Chicken or Seafood Alfredo
Dr. Tina Marcantel
This is a rich Italian dish, but lower in fat and processed carbohydrates than some similar recipes.
1 container (8-12 oz) of brushetta 1 small (8 oz) container artichoke hearts
1 12-16 oz can of low fat alfredo sauce Whole wheat angel hair pasta
1 small can (4 oz) mushrooms Cooked crabmeat, cooked shrimp, or cooked chicken
Combine all ingredients except pasta in pot and heat until warm. Add the meat of your choice. (I like to use broasted chicken from my local grocery store--it's already cooked, so I just debone and add it in.) Serve over whole wheat pasta.
Apple Protein Snack
Dr. Tina Marcantel
This is a yummy, high-energy snack that provides protein and fiber.
4 gala apples sliced 1/2 cup melted chunky peanut butter
ground cinnamon 1/2 cup chopped walnuts
1 cup shredded cheese stevia or Splenda
Preheat oven to 350 degrees
Place apples on baking sheet and sprinkle cinnamon and sugar substitute and walnuts on top of apples. Cook until apples are tender. Remove from oven.
Heat peanut butter in microwave for a few seconds until liquid. Drizzle peanut butter over apple mixture and sprinkle shredded cheese over mixture. Place back in oven until melted. Remove from oven and let cool. Divide into individual portions and use as snack. Keeps up to 1 week in fridge.
Breakfast Smoothie
Dr. Tina Marcantel
Here's a great breakfast-on-the-run that you can prepare ahead of time. (Yields about 4-6 servings.) It's high in protein, Vitamin C, Vitamin D, calcium, and fiber.
1 container low-fat cottage cheese Splenda or stevia to taste
1 cup frozen strawberries (thawed, include juice) 1/2 cup chopped walnuts
1/2 cup or so 1% milk (according to desired consistency)
Combine all ingredients in blender except walnuts. Blend until smooth. Add walnuts. Keeps in refrigerator up to one week.
Crunchy Peanut Butter Cookies
Jackie Forster
Great as a party dessert!
1 cup peanut butter 1 teaspoon vanilla extract
1 cup Splenda 1/2 cup chopped peanuts
1 egg 1/4 to 1/2 cup mini dark chocolate chips (optional)
Preheat oven to 350 degrees. Grease a large baking sheet with canola spray. Mix peanut butter, egg, vanilla, chocolate chips, and chopped peanuts. Roll dough into balls (walnut size) and place on baking sheet. Press a crisscross design on each cookie with a fork. Bake for 12 minutes.
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Want to get Dr. Marcantel's take on such things as the New Beverly Hills Diet, the Cabbage Soup Diet, the One-Day Super Diet, and the 3-Hour Diet? Check out her article "Fad Diets: Are They Nutritionally Sound?"
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Tina
Marcantel, NMD Mesa,
AZ 85206
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