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4 slices French or Sourdough bread2 ounces (60 g) reduced-fat Swiss cheese, shaved into paper-thin slicescrushed red pepper flakes (optional)Preheat broiler.Toast bread on both sides. Lay on a baking sheet and divide the cheese between the four slices.Slide under the broiler until cheese melts and bubbles. If using, sprinkle lightly with crushed red pepper flakes. Cut toast in half, and serve.Per serving: 114 calories (30% calories from fat), 6 g protein, 4 g total fat (2.2 g saturated fat), 14 g carbohydrate, 1 g dietary fiber, 10 mg cholesterol, 170 mg sodiumDiabetic exchanges: 1/2 medium-fat protein, 1 carbohydrate (bread/starch)

one 1/4 cups all-purpose flour1/4 cup granulated sugar3 packets (or one teaspoon bulk) Sweet ‘n Minimal1 teaspoon baking powder1/4 teaspoon baking soda1/8 teaspoon salt1/3 cup liquefied Butter Buds Mix1/3 cup 1% fat milk1 significant egg1 teaspoon vanilla extract1 cup chopped pitted dates2 tablespoons chopped walnutsTopping:1/4 cup all-purpose flour1 tablespoon light brown sugar, packed to measure1 tablespoon margarine, softened1 packet Sweet ‘n Low1/4 teaspoon ground cinnamon

1 1/2 pounds terrain sirloin2 medium onions, chopped1 celery ribs, chopped4 huge cloves; garlic, minced2 tablespoons good-quality chili powder1 tablespoon paprika1/2 teaspoon crushed dried basil1/2 teaspoon crushed dried oregano1/2 teaspoon crushed dried thyme1 teaspoon terrain cinnamon1/2 teaspoon cayenne pepper1/2 teaspoon soil cumin1/2 teaspoon crushed pink pepper flakes1/4 teaspoon terrain allspicesalt (optional)freshly soil pepper2 14 1/2–ounce cans no-salt-added diced tomatoes with their juice1 8-ounce can no-salt-added tomato sauce1/2 to 1 cup drinking water
12 ounces dried thin spaghetticondiments1 cup chopped onion1/2 cup low extra fat shredded cheddar cheese1 cup drained dark red kidney beansIn a significant nonstick pot, brown floor sirloin, onion, celery, and garlic around medium heat, stirring occasionally, until finally beef is browned and vegetables are limp, about 10 minutes. Drain off and discard all extra fat.Stir in chili powder, paprika, basil, oregano, thyme, cinnamon, cayenne pepper, floor cumin, crimson pepper flakes, and allspice. Season with salt (if making use of) and pepper to taste.Stir in tomatoes and tomato sauce. Add 1/2 cup h2o, adding further drinking water as necessary to reach desired consistency. Partially include and simmer for 30 minutes. Transfer chili mixture to a freezer container and freeze right up until firm or include and refrigerate overnight.When ready to serve, defrost chili and reheat about the stove for at least 15 minutes although you cook the spaghetti, following package directions, to al dente. Drain the spaghetti and maintain warm. Place the chopped onion, shredded cheese, and kidney beans in smaller serving bowls.To serve, divide the hot spaghetti between 8 shallow soup bowls. Ladle sizzling chili above every serving and pass the condiments separately to spoon onto each and every serving.

4 1/4-inch slices of French or Sourdough bread
1 clove garlic, peeled and halved
1 small red onion, 3 ounces (90 g) finely diced
1 medium tomato, 5 ounces (150 g) finely diced
1 medium cucumber, peeled, seeded, and diced
1/2 cup (30 g) assorted fresh herbs such as basil, chives, dill, flat-leaf parsley, or tarragon), minced
2 teaspoons (10 ml) olive oil
salt (optional)
freshly ground pepper
Grill or toast bread on both sides until golden and crisp. Rub hot bread on one side with garlic. Place bread slices on a individual salad plates. Set aside.
In a bowl combine onion, tomato, cucumber, herbs, olive oil, and salt (if using).
Spoon a quarter of the mixture onto each slice of bread. Season each with freshly ground pepper. Serve at once.

In our estimation, there’s nothing better than a piece of crusty bread, rubbed with garlic and topped with a variety of ingredients for a quick lunch or healthy snack. The toppings for bruschetta can be varied infinitely-you just need to start with a thick-crusted bread with a dense texture. Here, we’ve made use of yogurt cheese, a staple in our kitchen to use in place of cream cheese or sour cream, with herbs and glorious fresh vegetables for a delicious lunch.
If you’re toting your meal to work, pack the yogurt cheese mixture and the vegetable mixture in separate plastic containers. Grill and rub the bread with garlic, then wrap in foil. Assemble the finished sandwich on the spot, followed by a piece of fresh fruit and a bottle of chilled mineral water. You’ll be lunching like the workers in Rome.

1/4 cup (60 g) yogurt cheese made from low fat yogurt (see Yogurt Cheese recipe)
1/2 tablespoon (7.5 ml) finely chopped walnuts
1 small clove garlic, minced
1 tablespoon (5 g) minced fresh mint
1/4 teaspoon (1.25 ml) honey
1 slice Italian bread, cut about 1 inch thick
1 medium clove garlic, peeled and cut in half
1 small ripe plum tomatoes, seeded and chopped
1/4 cup (57 g) peeled and chopped English cucumber
1 scallion, white part and 1 inch (2.5 cm) green, chopped
In a small bowl, combine yogurt cheese, walnuts, garlic, mint, and honey. Mix well. Cover and refrigerate for up to 3 hours. Return to room temperature before serving.
Grill or toast bread until golden. Rub with garlic. Cool slightly. Spread the yogurt mixture on the bread and cut the slice in half on the diagonal. Top each half with some of the tomato, some of the cucumber, and the scallion. Serve at once.

refrigerated butter-flavored cooking spray
2 large eggs
1 cup (140 g) unbleached flour
1/4 teaspoon (1.25 ml) salt
1 cup (240 ml) 1% lowfat milk
1/4 cup (12 g) minced fresh chives
Preheat oven to 400°F (200 C°), Gas Mark 6. Lightly coat 8 popover cups, muffin cups, or custard cups with cooking spray.
In a food processor or blender, combine eggs, flour, and salt. Process until well blended, 10 seconds. With the machine running, pour in milk through the feed tube. Process until smooth. Stir in chives. Fill prepared cups with batter, filling to 1/4-inch below the rim. If using individual cups, set them well apart on a baking sheet.
Bake 35 minutes, until puffed and golden brown. (Don’t open oven door while popovers are baking or they will fall.) Remove from oven and run a sharp thin-bladed knife around the edge of each popover to loosen. Invert into a basket and serve immediately.
Per serving: 83 calories (19% calories from fat), 4 g protein, 2 g total fat (0.6 g saturated fat), 12 g carbohydrates, trace dietary fiber, 54 mg cholesterol, 104 mg sodium
Diabetic exchanges: 1 carbohydrate (bread/starch)

These diabetic recipes are either low GI food recipes, or diabetes diet therapy recipes according to the symptoms in view of Traditional Chinese Medicine(TCM).

People with diabetes fail to convert blood glucose into energy. Diabetes itself is not terrible, but it can cause life-threatening health complications such as eye problem, kidney failure, heart disease and high blood pressure.

Diabetes has Type 1 and Type 2. Type 1 is attributed to genetic. Type 2 is the result of improper lifestyle. So you can prevent or control Type2 by appropriate exercise and diet.

Sugar intake control is the most important. Just like different cholesterol containing foods having different effect on the cholesterol in the blood. Researchers found that different carbohydrate containing food has different effect on our blood glucose levels. This is Glycemic Index(GI). Low GI food increases very little glucose level and needs long time to convert to glucose. While high GI food increases glucose level and quickly convert into glucose.

So people with diabetes should eat more low GI food and use these food in diabetic recipes.

Low GI food include:

Cereal: Bread toast with fruit, grain bread, Italian noodle, noodle, oat

Fruit: Apple, orange, pear, peach, banana.

Vegetable: Sweet corn, sweet potato, beans.

Snacks: Nuts.

Drinks: Milk, juice.

The original recipe calls for white vinegar. I used a white wine vinegar instead – but you can use either. I suspect you could actually experiment over time w/ different types of vinegar. I used fingerling potatoes that were on the large size, but any waxy potatoes will do.

2 cups / 475 ml white wine vinegar

1 pound / 16 oz / 450 g waxy potatoes (see head notes), cut into 1/4-inch slices

2 tablespoons extra virgin olive oil
1 teaspoon flaky sea salt, plus more for seasoning
1/4 teaspoon freshly ground pepper

fennel salt* to taste (optional)

Pour the vinegar into a medium saucepan, then stack (or arrange) the potatoes so the vinegar covers them completely. Bring to a boil, then reduce the heat and simmer for about 5 minutes, or until the potatoes are just fork tender. You want them to hold their shape, so they don’t fall apart on the grill later. Let the potatoes cool in the vinegar for 30 minutes. Drain well, then very gently toss with olive oil, salt, and pepper.

Heat the grill to medium high. Grill potatoes, covered if possible, until golden on one side, then flip and grill the other side – roughly 3 – 5 minutes per side. Serve sprinkled with salt or fennel salt to taste.

Serves 4.

*To make fennel salt: toast 1 tablespoon of fennel seeds in a skillet, pound to a powder with a mortar and pestle, then combining it with about two tablespoons of flaky sea salt.

Beet and apple salad with horseradish dressing

Apples and cabbage are a combination of old, but add the beets, it is a special treatment. The combination of coleslaw on this excellent, but remember one day when you try to reuse the leftover chicken or beef. It makes the taste “terribly British.”
Dressing:
1 / 2 cup (115 g) light sour cream
1 / 4 cup (58 g) of fat-free mayonnaise
1 / 4 cup (58 g) clear nonfat yogurt
3 c. tablespoons (45 ml) prepared horseradish
3 c. tablespoons (45 ml) red wine vinegar
chopped parsley for garnish

1 6-oz (180 g) package shredded cabbage
January 15 ounces (450 g) drained canned diced beets, and
2 medium Granny Smith apples, 10 oz (360 g) total, cored and cut into pieces (cover with a little lemon water, if not immediate assistance)
In a small bowl, combine dressing ingredients. Mix well and set aside.
Put the cabbage in a large bowl. Set aside 2 tablespoons tablespoons (30 ml) diced beets. Top with remaining cabbage, carrots and apples.
Pour dressing over salad and combine easily. Garnish with chopped parsley and beet reserved. Serve immediately.