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Author: Nancy Berkoff, EdD, RD
Source: Vegan Menu For People with Diabetes

Baked Pasta and Peppers

Ingredients:

vegetable oil spray
1/2 c cooked orzo, pastina, or other small-shaped pasta
1/2 c shredded vegan soy cheese
1/4 c diced red bell pepper
1/4 c sliced canned mushrooms, drained
1/2 c soy sour cream
1 tsp pepper
1/2 tsp granulated garlic
1/2 tsp onion powder
1 tbsp vegan margarine

Directions:

Preheat oven to 400 degrees. Spray a 1-quart (small) baking dish with oil. Combine all ingredients, except margarine, in a baking dish. Dot with margarine. Bake approximately 15 minutes, uncovered, until golden.

Makes 3 Servings.

Dietary Exchanges: 1 Protein, 1/2 Vegetable, 1 Starch, 1 Fat

Nutrients Per Serving:
114 Calories
5 g Protein
12 g Carbohydrates
1 mg Iron
8 g Fat
46 mg Calcium
121 mg Sodium

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Author: Nancy Berkoff, EdD, RD
Source: Vegan Menu For People with Diabetes

Put Together In Ten Minutes Cassserole

Ingredients:

1/2 c chopped celery
1/4 c chopped onions
1 tbsp soy sauce
1 tsp granulated garlic
1/2 tsp ground ginger
3/4 c diced firm tofu, tempeh, or seitan
10-oz can vegan mushroom soup
1/3 c frozen peas
1/2 c began chow mein noodles (the crunchy ones)

Directions:

Preheat oven to 350 degrees. In a baking dish, combine all ingredients except chow mein noodles. Mix until combined. Top with noodles and bake for approximately 45 minutes or until lightly browned and bubbly.

Makes 2 Servings.

Dietary Exchanges: 3 Protein, 1 Starch, 1 Vegetable

Nutrients Per Serving:
293 Calories
20 g Protein
25 g Carbohydrates
12 mg Iron
15 g Fat
218 mg Calcium
1187 mg Sodium

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Author: Nancy Berkoff, EdD, RD
Source: Vegan Menu For People with Diabetes

Baked Beans Quesadillas

Ingredients:

Vegetable oil spray
3 six-inch vegan corn tortillas, cut in half
1 c canned baked beans
1 c shredded vegan cheese
3 tbsp chopped fresh cilantro or parsley
For garnish, as desired: chopped fresh tomatoes, chopped or sliced chilies or green bell peppers, additional shredded vegan cheese, and/or sliced black olives

Directions:

Place 3 tortilla halves on a clean work surface. Spray one side with oil. Turn sprayed side down. Place 1/3 cup beans in the center of  three of the tortilla halves. Top beans with vegan cheese and cilantro. Cover with remaining tortilla halves. Spray tops with oil. Preheat oven to 400 degrees. Spray baking sheet with oil. Place quesadillas on sheet and bake (no need to turn) for 8 to 10 minutes or until golden. To barbeque the quesadillas instead, grill on each side until golden brown and crisp. To fry them, spray a large frying pan with oil and cook on each side for 3 minutes, or until each side is golden. Serve with garnish, as desired.

Makes 3 Whole Quesadilla Servings.

Dietary Exchanges: 1 Protein, 2 Starch

Nutrients Per Serving:
150 Calories
7 g Protein
30 g Carbohydrates
1 mg Iron
2 g Fat
135 mg Calcium
339 mg Sodium

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Source: Weight Watchers – Simply Light Cooking Cookbook

Vegetarian Loaf Recipe

Ingredients:

2 tsp peanut oil
2 c shredded carrots
1 c onion, finely chopped
1 c celery, finely chopped
1 c red bell pepper, finely chopped
1 c mushrooms, finely chopped
1 clove garlic, minced
1/4 lb chick-peas, canned, rinsed
1/2 c egg substitute (Ener-G Egg Substitute for Vegans)
1/3 c + 2 tsp seasoned dried bread
1 tbsp chopped fresh Italian – flakes
1 dash ground cumin

Directions:

Preheat oven to 375 degrees. In 9-inch nonstick skillet heat oil; add carrots, onions, celery, peppers, mushrooms, and garlic and cook over medium-high heat, stirring frequently, until peppers are softened, about 5 minutes. Set aside and let cool slightly. Using a fork, in large mixing bowl mash chick-peas. Add vegetable mixture, egg substitute, bread crumbs, parsley, and cumin and stir to combine thoroughly. Spray a 9 x 5-inch nonstick loaf pan with nonstick cooking spray and press vegetable mixture into pan. Bake until edges of loaf come away from sides of pan, 25 to 30 minutes. Let loaf cool in pan for 5 minutes. To serve, invert loaf onto serving platter.

Makes 4 Servings.

Dietary Exchanges: 1/2 Fat, 2 Proteins, 3 Vegetables, 1/2 Bread.

Nutrients Per Serving:
250 Calories
11 g Protein
5 g Fat
35 g Carbohydrate
91 mg Calcium
554 mg Sodium
1 mg Cholesterol
8 g Dietary Fiber

REDUCED CHOLESTEROL AND FAT DIET.

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Source: Vegetarian Cooking for Diabetics

Falafel (Diabetic) Recipe

Ingredients:

3 c garbanzo beans, cooked
1 tbsp lemon juice
1/2 c onion, chopped
2 tbsp flour, whole wheat pastry
1/4 c wheat germ
1/4 c parsley
1/4 c sesame seed
1/4 tsp pepper
1/4 tsp garlic powder
2 tbsp oil

Directions:
 
Heat oven to 350 degrees F. In a food processor or blender grind garbanzo beans, lemon and onion. Remove and add flour, wheat germ, parsley, sesame seed, pepper and garlic powder. Form into 20 falafel balls. Heat oil in a large baking dish, then add falafel and bake 15 minutes, stirring occasionally.

Makes 4 (5 Falafel Balls) Servings.

Dietary Exchanges: 3 Meat, 2 Bread, 1 Fat

Nutrients Per Serving:
434 Calories
20 g Protein
9 g Fat
56 g Carbohydrates

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Source: Light & Easy Diabetics Cuisine by Betty Marks

Corn and Tomato Polenta

Ingredients:

1 qt water
1/4 tsp salt
1 c yellow cornmeal
1/2 c tomato sauce
1 tsp dried leaf oregano
1/2 c whole-kernel corn, drained
1/2 tsp hot pepper flakes, crushed
pepper to taste

Directions:
 
In a heavy, 3-quart saucepan, bring water and salt to a boil. Slowly pour cornmeal into saucepan so that water does not stop boiling, stirring to keep smooth. Reduce heat and simmer 20 to 25 minutes, stirring often until mixture is stiff. Meanwhile, in a small saucepan, heat tomato sauce, oregano, corn, hot pepper flakes and pepper. When cornmeal is stiff, turn half into a serving dish and top with half the sauce. Layer remaining cornmeal and sauce and let rest to 5 to 10 minutes. Cut in squares and serve.

Makes 6 Servings.

Dietary Exchanges: 1 1/2 Starch/Bread

Nutrients Per Serving:
105 Calories
0 g Fat
23 g Carbohydrates
3 g Protein
0 mg Cholesterol
208 mg Sodium

Note: The menu planner is designed for young adults through seniors. It is not designed for children or people who need close medical management of diabetes. The Vegetarian Resource Group