Did you know you can substitute applesauce for oil and Greek yogurt for sour cream when you bake and the results are pretty darn amazing. Don’t give up your sweet tooth, check out these healthy baking substitutions. And, be sure to let us know how your sweet goodies turned out!
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What comes to mind when you hear the term veggie burger? If you’re picturing frozen, tasteless patties, think again. When prepared properly, black bean patties can make for a delicious alternative to your typical meat option. And, the beans, vegetables and whole grains make it a great choice for diabetics.7
Ingredients
1 16 ounce can of black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
1 egg
3 cloves of peeled garlic
1/2 cup of bread crumbs
1 tablespoon of chili powder
1 tablespoon of cumin
1 teaspoon of Thai chili sauce or hot sauce
Directions
For Grilling: Preheat your grill on high heat, and lightly oil a sheet of aluminum foil
For Baking: Preheat your oven to 375 degrees and lightly oil a baking sheet
– Mash the black beans with a fork until they’re thick and pasty
– In a food processor, finely chop the bell pepper, onion, and garlic, then stir into mashed beans
– In a separate bowl, mix the egg, chili powder, cumin, and chili sauce
– Stir the egg mixture into the mashed beans
– Mix in bread crumbs until the mixture is sticky and holds together
– Divide the mixture into four patties
For Grilling: Place the patties on foil and grill for about 8 minutes on each side
For Baking: Place the patties on baking sheet and bake about 10 minutes on each side
Serve with your favorite condiments.
* Whole grain buns are suggested for diabetics
This recipe comes to us from Gina Otterbein, physical therapist, fitness instructor, and health nut.
When you’re ready to fire up the grill, kabobs are a great way to eat a balanced and healthy meal. So often we hear of diets that eliminate red meat, but the key is to eat it in moderation. With this recipe, a few bites will go a long way.
INGREDIENTS
14 oz top sirloin steak
1 green pepper
1 red, yellow or orange pepper
1 medium onion
12 or more button mushrooms
8 or more cherry tomatoes
1 cup zucchini and/or yellow squash
1 tablespoon olive oil
1/4 teaspoon black pepper to taste
1/2 teaspoon dry Italian seasoning
2 cups rice
Cut everything into cubed, bite sized pieces
MARINADE
Combine the following:
1 tsp dry mustard
½ tsp pepper
¼ cup balsamic vinegar
1 tsp garlic powder
1 tsp lemon juice
½ tsp chopped parsley
¼ cup water
DIRECTIONS
1. Place meat in pan and cover with marinade mix. Refrigerate overnight.
2. Soak wooden skewers in water for 30 minutes, or use reusable skewers
3. Toss veggies with 1 tablespoon of olive oil, black pepper and dry Italian seasoning
4. Remove meat from marinade
5. Place sirloin and vegetables on skewer, alternating items
6. Make 4 meat and veggie skewers, then finish off with veggie only skewers
7. Preheat grill medium to low heat
8. Place skewers on grill and cook for 3-4 minutes
9. Turn and continue cooking until meat reaches your finished preference
10. Remove from grill and serve
Makes 4 servings
Serve with a ½ cup of rice per person
NUTRITION FACTS
Kabobs with Rice: 500 calories
Fat 19 g, protein 29 g, carbs 36
Kabobs only: 380 (carb 9 g)
