Health for Body Mind and Soul

Delicious recipes for diabetics seeking healthier and more nutritious meals.

Chili Mac
Serves 6

Kids of all ages love this easy-to-make meal.

Preparation time: 15 Minutes
Cooking time: 20 Minutes

Ingredients:

* 8 ounces pasta spirals or macaroni
* 1 onion, chopped
* 2-3 garlic cloves, minced
* 1 small bell pepper, diced
* 3/4 cup textured vegetable protein
* 1 15-ounce can crushed tomatoes
* 1 15-ounce can kidney beans, including liquid
* 1 15-ounce can corn, including liquid
* 1 tablespoon chili powder
* 1/2 teaspoon cumin

Instructions:

• Cook the pasta in boiling water until it is tender. Drain and rinse it under hot water, then set it aside.

• Heat 1/2 cup of water in a large pot, then add the chopped onion and garlic. Cook until the onion is soft, about 3 minutes.

• Add the bell pepper, textured vegetable protein, crushed tomatoes, kidney beans, corn, spices, and an additional 1/2 cup of water. Stir to mix, then simmer over medium heat, stirring occasionally, for 20 minutes.

• Add the cooked pasta and check the seasonings. Add more chili powder if a spicier dish is desired.

Tips:

Textured vegetable protein is made from soybeans and is low in fat and high in protein. Look for it in natural food stores and some supermarkets.
Pinto beans or black beans may be substituted for the kidney beans.
Substituting fresh sweet corn cut off the cob for the canned corn takes a little more time but adds a deliciously sweet flavor to this meal.

Nutrition information per serving: 275 calories; 14 g protein; 52 g carbohydrate; 1g fat; 594 mg sodium; 0 mg cholesterol

Golden Mushroom Soup
Serves 6

Serve this delicious soup with rye or pumpernickel bread and a nice salad.

Preparation time: 30 minutes
Cooking time: 30 minutes

Ingredients:

* 2 onions, chopped
* 1 pound mushrooms, sliced
* 1 tablespoon paprika
* 1-1/2 teaspoons dill weed
* 1 teaspoon caraway seeds (optional)
* 1/8 teaspoon black pepper
* 3 tablespoons soy sauce or light soy sauce
* 1 cup water or vegetable stock
* 1 tablespoon olive oil
* 2 tablespoons unbleached flour
* 2 cups soymilk or rice milk
* 2 tablespoons lemon juice

Instructions:

• To brown and soften the onions, heat 1/2 cup of water in a large pot and add the onions. Cook over high heat, stirring often, until the onions are soft and all the water has evaporated, about 5 minutes. Add another 1/4 cup of water, stir to loosen any bits of onion that have stuck to the pan, and continue cooking until most of the water has evaporated and onions begin to brown, about 3 minutes.

• Add the sliced mushrooms and spices. Lower the heat slightly, cover and cook 5 minutes, stirring frequently.

• Add the soy sauce and stock. Cover and simmer 10 minutes.

• In a separate pan, mix the olive oil and flour to form a thick paste. Cook, stirring constantly, for 1 minute, then whisk in the soymilk or rice milk and cook over medium heat, stirring frequently, until steamy and slightly thickened.

• Add the non-dairy milk mixture to the soup. Stir in the lemon juice and  just before serving.

Grilled Polenta with Portabella Mushrooms
Serves 4

Polenta, which is coarsely ground cornmeal, has long been a staple grain in northern Italy. It cooks easily and is delicious grilled with vegetables, like the portabella mushrooms in this recipe.

Preparation time: 25 minutes
Chilling time: 2 hours
Grilling time: 15 minutes

Ingredients:

* 1/2 cup polenta (coarsely ground cornmeal)
* 1 15-ounce can Swanson’s Vegetable Broth or 2 cups vegetable stock
* 1/2 cup water
* 4 large portabella mushrooms
* 1 tablespoon olive oil
* 2 tablespoons soy sauce
* 2 tablespoons balsamic vinegar
* 2 garlic cloves, crushed
* 1 roasted red pepper, cut into thin strips for garnish (optional)

Instructions:

1. Combine the polenta, vegetable broth, and the 1/2 cup of water in a saucepan. Bring to a simmer and cook, stirring frequently, until very thick, 15 to 20 minutes. Pour into a 9- x 9-inch baking dish and chill completely (at least 2 hours). To grill, cut into wedges, brush or spray lightly with olive oil, and cook over medium-hot coals until nicely browned.
2. Clean the mushrooms and remove the stems.
3. Prepare the marinade by stirring the remaining ingredients together in a large bowl.
4. Place the mushrooms upside down in the marinade and let stand 10 to 15 minutes. Turn right side up and grill over medium-hot coals about 5 minutes. Turn and pour some of the marinade into each of the cavities. Grill until mushrooms can be pierced with a skewer, about 5 minutes longer.
5. Serve with grilled polenta. Garnish with roasted red pepper strips, if desired.

Tips:

* The polenta may be prepared up to two days in advance. Simply cover and refrigerate until ready to grill.
* The polenta and mushrooms may be broiled in the oven instead of grilled.
* Many other vegetables are delicious grilled as well. Grilled zucchini, eggplant, sweet potatoes, peppers, or asparagus would make great accompaniments.

Nutrition information per serving: 141 calories; 4 g protein; 20 g carbohydrates; 3 g fat; 308 mg sodium; 0 mg cholesterol

Hoppin’ John Salad
Makes 4 servings

3 cups cooked long-grain rice
2 15-ounce cans black-eyed peas, drained and rinsed
1 cup chopped red onion
1 garlic clove, minced
1 cup chopped celery
2 tablespoons chopped fresh parsley
1 teaspoon salt
1/2 teaspoon black pepper
dash hot sauce
vegetable oil spray

Preheat oven to 350?F.

Combine rice, peas, onion, garlic, celery, parsley, salt, black pepper, and hot sauce in a casserole dish coated with vegetable oil spray. Bake uncovered for 20 minutes or until thoroughly heated.

Per serving (1/4 of recipe):

344 calories; 1.2 g fat; 0.3 g saturated fat; 3.2% calories from fat; 0 mg cholesterol; 15.2 g protein; 68.5 g carbohydrate; 2.9 g sugar; 8 g fiber; 967 mg sodium; 71 mg calcium; 5.5 mg iron; 6.9 mg vitamin C204 mcg beta-carotene; 0.6 mg vitamin E -Recipe by Brie Turner-McGrievy, M.S., R.D.

Speedy Black Bean Burritos
Makes 4 burritos

Spicy black beans, wrapped in a flour tortilla, make a quick and satisfying meal.

Preparation time: 5 minutes
Cooking time: 10 minutes

Ingredients:

* 1 15-ounce can black beans, drained
* 1/4 cup salsa (you pick the heat)
* 3 tablespoons uncooked bulgur wheat
* 4 flour tortillas
* 1 cup shredded leaf lettuce
* 1 tomato, diced

Instructions:

1. Combine the black beans, salsa, and bulgur in a saucepan and simmer gently for 5 minutes, stirring occasionally.
2. Remove from the heat, cover, and let stand 5 minutes.
3. In the meantime, shred the lettuce and dice the tomato.
4. Heat a tortilla in an ungreased skillet until it is warm and soft, then spread a line of the bean mixture down the center of the tortilla. Top with lettuce, tomato and additional salsa if desired. Roll the tortilla around the filling, then repeat with the remaining tortillas.

Tips:

* Be sure to select a variety of flour tortilla made without lard.
* Chapatis are an Indian version of the flour tortilla, made with whole wheat flour and no added fat. Look for chapatis in natural food stores.
* Bulgur wheat adds texture and flavor to cooked beans, soups and stews. It is sold in natural food stores and in most supermarkets.

Nutrition information per serving: 255 calories; 12 g protein; 48 g carbohydrate; 2 g fat; 64 mg sodium

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