Since 1995 - Non Profit Healthcare Advice

Healthy Recipes for Diabetics: Summertime Fare

Pasta Salad
Tuna Pasta Salad
Tomato Salad
Lowfat Summer Cheesecake
Blackberry Crumble

Pasta Salad

Remember ? more veggies, less pasta!

1 c. cooked bowtie pasta, preferably whole wheat or high fiber
1 c. steamed broccoli flowerets
1/2 c. shredded carrots
1/4 c. corn
1/4 c. peas
1 cup chopped green and red pepper
1/2 c. jicama shredded
1/2 c. low fat Italian or garlic salad dressing

Mix all ingredients together and chill before serving.

1 c. servings
Calories: 60
Carbohydrates: 8 gm
Fiber: 2 gm

Tuna Pasta Salad

2 cans tuna in water, drained & rinsed
2 cups cooked macaroni, preferably whole wheat or high fiber
1 c. chopped tomato
2 hard boiled eggs, chopped
Salt and pepper to taste
1/2 c. low fat or fat free mayonnaise or salad dressing
1/4 c. non-fat sour cream

Mix all ingredients well. Refrigerate at least one hour before serving.

1 cup serving
Calories: 110
Carbohydrates: 9 gm
Fiber: 1 gm

Tomato Salad

2 ripe tomatoes, sliced
Fresh low fat mozzarella cheese (elephant mozzarella), sliced
1/2 c. fresh basil, chopped
1 tbs. Olive oil
1 tbs. Balsamic vinegar
Salt and pepper to taste

Alternate slices of tomatoes and cheese in a ring. Drizzle olive oil and vinegar over the tomato/cheese ring. Sprinkle fresh basil over the top. Season with salt and pepper to taste.

2 slices of tomato and cheese
Calories: 90
Carbohydrates: 4 gm
Fiber: 1 gm
Sodium: 120 mg

Low Fat Summer Cheesecake

15 low sugar ginger or vanilla wafer cookies
Cooking spray
1 8-ounce pack fat free cream cheese, softened
1 8-ounce pack light cream cheese, softened
1 cup low-fat cottage cheese
1 egg
4 egg whites
2 Tbs. flour
Zest and juice of 1 lemon
1 cup sugar substitute (Splenda)
2 cups seasonal berries

Preheat oven to 350 degrees. Spray a 9-inch springform pan with cooking spray. Place cookies in a small food processor and make crumbs?or place cookies in a large resealable bag and crush with a rolling pin. Scatter crumbs in the bottom of the pan and press down.

Bake for 10 minutes, remove from oven and allow to cool. Meanwhile, place cream cheeses and cottage cheese in a large mixing bowl or in a blender. Beat with an electric mixer or blend until smooth and creamy. Add egg and beat/blend into cream cheese mixture, followed by egg whites, beating until blended. Add lemon juice, zest and sugar, and beat/blend until well combined.

Empty cheesecake filling into springform pan. Bake in oven for 50 minutes, until the center is almost set. Remove from oven. Run a palette knife around the outside of the cheesecake to allow air to circulate a little, and cool on a wire rack. Carefully remove rim of pan, then chill for at least 4 hours. Top with berries.

Blackberry Crumble

Refrigerated butter-flavored cooking spray
2 cups fresh blackberries, rinsed and drained
1 teaspoon grated orange zest

2 packets sugar substitute
teaspoon granulated sugar
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
3 tablespoons all-purpose flour
2 tablespoons rolled oats
2 tablespoons of chopped walnuts or ground flaxseed
2 tablespoons reduced-fat margarine

Preheat the oven to 425°F (220°C). Coat four 1-cup soufflé dishes or small baking dishes with cooking spray. Combine the berries and orange zest. Divide between the 4 soufflé dishes. In a small bowl and using a fork, combine the remaining ingredients to make a crumble topping. Sprinkle on top of the fruit. Bake until crisp and the fruit is done, about 15 minutes. Serve warm. Makes 4 servings.

Calories: 128
Fat: 4 gm
Carbohydrates: 17 gm
Fiber: 6 gm

Note: Vary the berries, using blueberries, boysenberries, loganberries, or raspberries.

For more information:

Go to the Diabetes health topic.