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H ow to T a k e C on trol of Y ou r D ia b et e s ♦ ♦ ♦ ♦ ♦ ♦ Discover the Real Effect of Carbohydrates on Your Blood-Sugars Your Personal Carbohydrate Control Chronicle 53-Page Carbohydrate-Counter Chart Online Sources for Low Carbohydrate Ingredients & Foods 25 Delicious Low-Carbohydrate Recipes for You To Enjoy Special Offer for Diabetic Recipe eBook Containing 450 Tasty Recipes © Carol Ann Bentley How to Take Control of Your Diabetes Carol Ann Bentley Legal Notice The information contained in this e-book is strictly for informational purposes. Whilst I have used my best efforts in preparing this FREE e-book for you, I make no representation or warranties with respect to the accuracy, applicability, fitness, or completeness of the contents of this e-book. This e-book doesn't come with any warranties (express or implied), or fitness for any particular purpose. We shall in no event be held liable to any party for any direct, indirect, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of this material, which is provided “as is”, and without warranties. You are strongly advised to consult your Doctor/physician before changing your diet or starting any exercise program that could affect your diabetes. All rights reserved by Carol Ann Bentley and www.your-diabetes.com. No part of this publication may be extracted or transmitted in any form or by any means, electronic or mechanical. This book may be freely distributed to your friends and colleagues who may find it useful. Alternatively they can request their own copy of this e-book and request other information by visiting www.your-diabetes.com. © 2006 Carol Ann Bentley - http://www.your-diabetes.com TABLE OF CONTENTS: (Click the item or page number in the contents to go directly to that page) HOW I GOT BACK CONTROL OF MY DIABETES .............................................................................................................................................1 MY DIABETIC CONTROL GOALS .........................................................................................................................................................................5 MY CARBOHYDRATE CONTROL CHRONICLE ................................................................................................................................................6 MY RECIPE CARBOHYDRATE CHECK ...............................................................................................................................................................6 CARBOHYDRATE COUNTER ................................................................................................................................7 BEANS, PEAS, AND SOY PRODUCTS ....................................................................................................................................................................8 BEANS ............................................................................................................................................................................................................................................... 8 SOY PRODUCTS ................................................................................................................................................................................................................................. 9 Recipe: BAKED FRENCH BEANS ...................................................................................................................................................................................................... 9 BEVERAGES ..............................................................................................................................................................................................................10 ALCOHOLIC BEVERAGES ............................................................................................................................................................................................................... 10 CARBONATED BEVERAGES ............................................................................................................................................................................................................ 11 FRUIT AND VEGETABLE JUICES/DRINKS ....................................................................................................................................................................................... 12 Recipe: SLUSHY ........................................................................................................................................................................................................................... 12 HOT BEVERAGES ............................................................................................................................................................................................................................ 13 OTHER BEVERAGES ....................................................................................................................................................................................................................... 13 Recipe: SPICED TEA .................................................................................................................................................................................................................... 13 BREADS, ROLLS AND MUFFINS ..........................................................................................................................................................................14 BREADS ........................................................................................................................................................................................................................................... 14 MUFFINS ......................................................................................................................................................................................................................................... 15 Recipe: PUMPKIN BREAD ............................................................................................................................................................................................................ 15 CANDIES, SWEETENERS & TOPPINGS..............................................................................................................................................................16 CANDIES.......................................................................................................................................................................................................................................... 16 SWEETENERS AND TOPPINGS ......................................................................................................................................................................................................... 17 Recipe: PINEAPPLE CREAM FROSTING .......................................................................................................................................................................................... 17 Page i http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings CONDIMENTS, PRESERVES & SPREADS ..........................................................................................................................................................18 CONDIMENTS .................................................................................................................................................................................................................................. 18 PRESERVES ..................................................................................................................................................................................................................................... 18 SPREADS ......................................................................................................................................................................................................................................... 19 DAIRY & EGG ...........................................................................................................................................................................................................20 BUTTER ........................................................................................................................................................................................................................................... 20 CHEESES ......................................................................................................................................................................................................................................... 20 CREAM AND NONDAIRY CREAMER................................................................................................................................................................................................ 21 EGG AND EGG SUBSTITUTES .......................................................................................................................................................................................................... 21 MILK ............................................................................................................................................................................................................................................... 22 YOGURT .......................................................................................................................................................................................................................................... 22 COOKIES & DESSERTS ..........................................................................................................................................................................................23 COOKIES ......................................................................................................................................................................................................................................... 23 DOUGHNUTS ................................................................................................................................................................................................................................... 23 FROZEN DESSERTS ......................................................................................................................................................................................................................... 24 PIES ................................................................................................................................................................................................................................................. 24 PUDDINGS ....................................................................................................................................................................................................................................... 25 OTHER DESSERTS ........................................................................................................................................................................................................................... 26 Recipe: APPLE JELLY .................................................................................................................................................................................................................. 26 FAST FOODS..............................................................................................................................................................................................................27 BREAKFAST FOODS ........................................................................................................................................................................................................................ 27 CHICKEN, PIZZA, AND SALADS ...................................................................................................................................................................................................... 28 DESSERTS AND SHAKES .................................................................................................................................................................................................................. 28 MEXICAN FOODS ............................................................................................................................................................................................................................ 29 SANDWICHES .................................................................................................................................................................................................................................. 29 SIDE DISHES.................................................................................................................................................................................................................................... 30 FATS, OILS & SALAD DRESSINGS.......................................................................................................................................................................31 FATS ................................................................................................................................................................................................................................................ 31 OILS ................................................................................................................................................................................................................................................ 31 SALAD DRESSINGS .......................................................................................................................................................................................................................... 32 Recipe: COLE SLAW .................................................................................................................................................................................................................... 32 FISH & SHELLFISH .................................................................................................................................................................................................33 FISH ................................................................................................................................................................................................................................................ 33 SHELLFISH ...................................................................................................................................................................................................................................... 35 Page ii http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings FRUIT ..........................................................................................................................................................................................................................36 FRESH FRUIT .................................................................................................................................................................................................................................. 36 Recipe: STRAWBERRY CHIFFON PIE .............................................................................................................................................................................................. 38 GRAINS & PASTA.....................................................................................................................................................................................................39 GRAINS ........................................................................................................................................................................................................................................... 39 HOT CEREALS ................................................................................................................................................................................................................................ 40 PASTA.............................................................................................................................................................................................................................................. 40 MEATS & POULTRY................................................................................................................................................................................................41 BEEF................................................................................................................................................................................................................................................ 41 GAME .............................................................................................................................................................................................................................................. 41 LAMB .............................................................................................................................................................................................................................................. 42 LUNCH MEAT AND SAUSAGE ......................................................................................................................................................................................................... 42 PORK ............................................................................................................................................................................................................................................... 44 POULTRY ........................................................................................................................................................................................................................................ 44 VEAL ............................................................................................................................................................................................................................................... 45 OTHER MEAT ................................................................................................................................................................................................................................. 45 NUTS AND SEEDS.....................................................................................................................................................................................................46 NUTS ............................................................................................................................................................................................................................................... 46 SEEDS .............................................................................................................................................................................................................................................. 46 PREPARED FOODS ..................................................................................................................................................................................................47 BEAN DISHES .................................................................................................................................................................................................................................. 47 BEEF DISHES................................................................................................................................................................................................................................... 47 BREAKFAST DISHES ....................................................................................................................................................................................................................... 47 CHEESE DISHES .............................................................................................................................................................................................................................. 48 CHICKEN/TURKEY DISHES ............................................................................................................................................................................................................ 48 FISH/SEAFOOD DISHES................................................................................................................................................................................................................... 48 ITALIAN DISHES ............................................................................................................................................................................................................................. 49 ORIENTAL DISHES .......................................................................................................................................................................................................................... 49 POTATO/RICE DISHES .................................................................................................................................................................................................................... 50 SALAD AND SANDWICHES............................................................................................................................................................................................................... 50 OTHER DISHES ............................................................................................................................................................................................................................... 50 SAUCES & GRAVIES ...............................................................................................................................................................................................52 GRAVIES ......................................................................................................................................................................................................................................... 52 SAUCES ........................................................................................................................................................................................................................................... 52 Recipe: LEMON SAUCE ................................................................................................................................................................................................................. 53 Page iii http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings SNACKS.......................................................................................................................................................................................................................54 VARIOUS SNACKS ........................................................................................................................................................................................................................... 54 SOUPS & STEWS.......................................................................................................................................................................................................55 SOUPS .............................................................................................................................................................................................................................................. 55 STEWS ............................................................................................................................................................................................................................................. 57 Recipe: COUNTRY STYLE CHILI .................................................................................................................................................................................................... 57 VEGETABLES............................................................................................................................................................................................................58 SELECTED VEGETABLES ................................................................................................................................................................................................................ 58 Recipe: SPANISH STRING BEANS ................................................................................................................................................................................................... 60 MORE LOW-CARBOHYDRATE RECIPES..........................................................................................................................................................61 Zanibar Chicken ......................................................................................................................................................................................................................... 61 Lamb with Sweet Red Peppers.................................................................................................................................................................................................... 62 Cajun-Style Broiled Swordfish.................................................................................................................................................................................................... 62 Fresh Spinach Salad ................................................................................................................................................................................................................... 63 Italian-Style Sautéed Broccoli .................................................................................................................................................................................................... 63 Cream of Cauliflower Soup ........................................................................................................................................................................................................ 64 "Guilt-Free" Low-Carb Ice Cream............................................................................................................................................................................................. 65 Steamed Chinese Style Fish ........................................................................................................................................................................................................ 65 Cold Shrimp Stuffed Avocados ................................................................................................................................................................................................... 66 Low-Carb Holiday Eggnog......................................................................................................................................................................................................... 66 Apple-Cider Vinegar Salad Dressing ......................................................................................................................................................................................... 67 Baked Custard ............................................................................................................................................................................................................................ 67 Diabetic-Safe Cheesecake .......................................................................................................................................................................................................... 68 Cauliflower Soufflé ..................................................................................................................................................................................................................... 69 SOURCE LOW CARB FOODS ........................................................................................................................................................................................................... 69 DELICIOUS DIABETIC RECIPES - BOOK OFFER............................................................................................................................................70 Page iv http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings How I Got Back Control of My Diabetes By Carol Ann Bentley - Diabetic Type 2 www.your-diabetes.com Hi, Getting Started… “M To be able to take control, you must understand what it is you have to control, as well as how to. y name is Carol Ann and I’ve been a diabetic since 1982”. D’you know, writing that made me think of the AA not, I hasten to add, that I’ve ever had call to attend an AA meeting ;¬) - I don’t drink at all. But, like alcoholism, diabetes is a life-threatening condition. And that’s not the only thing that is similar about them. They are both ‘cured’ by taking control. Diabetes is the resultant condition when our blood-sugars are consistently higher than the safe range. This usually happens if we either have a faulty pancreas - usually resultant in Type 1 Diabetes - or we develop insulin resistance; more common in Type 2 diabetes. (You can get more info about diabetes here). You see although neither can really be cured, they can be controlled. And that was the challenge facing me as a diabetic and, I guess, is probably facing you or a loved one now. It is up to us to understand our condition, accept it, take control and live life to the full. It’s one of the reasons I decided to set up my diabetic website: www.your-diabetes.com. I needed to know more and I guessed there were probably quite a few diabetics who also wanted to know more - but from a diabetic’s point of view, not the medical or research profession. In this free publication I’m going to tell you how I - at last - got a proper control of my diabetes. And I’m going to invite you to do the same. Discovering the Underlying Problem… Part of that invitation will be setting your own goals of what you want to achieve in your diabetes control. And I will be making suggestions of some actions you can take that might help you, as they helped me. One of the things I discovered was the effect carbohydrate can have on your blood sugars. And the info I discovered was contradictory. On the one hand I found claims that low carbohydrate is the best way to control blood-sugar levels. And, on the other, I found claims that high carbohydrates were the best solution for diabetic control. This book contains: • The story of how I took control • Your own goal plan • Your control chronicle - keeping a journal on what you’ve achieved is one of the biggest motivators you can have • A 53-page Carbohydrate Counter • 25 Delicious low-carbohydrate recipes Which was it? Well, actually it is both! But it all depends upon your metabolism. (Read Type 2 Diabetic Succeeds with HIGH carb Diet). It did explain the accepted wisdom amongst dieticians, when I was first diagnosed, that a diabetic diet should include a high amount of complex carbohydrates; bread, potatoes and pasta. (That’s beginning to change now). Page 1 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings and I’m not (or wasn’t) controlling my diabetes and blood-sugars. And why? Simple lack of attention and, I must admit, a certain amount of laziness. But that didn’t work for me - perhaps it doesn’t for you either. I have been following my dieticians guide ever since I was first diagnosed. It included a fair amount of complex carbohydrate foods; whole-grain bread, baked potatoes, pasta and rice. When you read my story of how I got control of my diabetes you’ll see this was the wrong diet entirely for me. My HbA1c blood readings were averaging 8.2mmol/l - it needed to be below 7 and preferably between 5 and 6. (Blood sugar measurements in the UK are different to those in the US. 8.2 mmol/l is the equivalent of 146.4mg/dl). Whichever you discover is the best control method for you, the enclosed carbohydrate counter will help choose the right foods to eat. So that was my goal - to reduce my blood sugars to a safer level. How I (At Last) Got Control of My Diabetes.. D How to do it? Well first I needed to understand why my average levels were so high. You see, I didn’t snack between meals and I didn’t eat loads of ‘taboo foods’ such as cakes, biscuits, desserts or sweets. Plus my meals were not excessively large. o you sometimes feel as if you’re getting absolutely nowhere? No matter how hard you try the results don’t appear to be happening? It’s real easy to slip into that thought pattern and yet, if we were able to do a re-run of every minute of our day and study it, we’d see all the little things we have achieved building into something more substantial. But daily life gets in the way and we don’t always notice these small triumphs. What else could it be? Unbelievable Reason... Well I got a great clue to the reason for my problem when I found out more about insulin resistance and what causes it. That was a real eye-opener I can tell you, because I discovered what I was eating was creating my problems. Thing is, it’s not just eating sugars, or food containing a high level of sugars, that creates the problem. It’s the foods that break down into sugars; carbohydrates - complex carbohydrates that we don’t tend to think of as being sugars to avoid. One of the tricks to getting a result is to decide what you want the result to be and then setting easy to reach steps to move you in that direction. That’s what I did when I realized my blood-glucose levels were consistently higher than they should be. High Blood Sugars Were a Mystery! I’m talking about bread, potato, pasta and rice here! Don’t get me wrong - they weren’t high enough to put me in a diabetic coma, but they were high enough to make me feel generally unwell, tired and put weight on. What’s more I knew this was just a warning of the health risks I was storing up for myself in the future. And many other foods containing carbohydrate that breaks down into the simple sugars that eventually create insulin resistance for us diabetics. I’d never associated bread or potatoes with my blood sugar levels before! And I was already on the highest medication I could take without going onto insulin. As a type 2 diabetic that was (and still is) my greatest dread. Something had to be done! Just take a look at the carbohydrate chart in this e-book. I promise you’ll be amazed at the impact some of these foods can have on your health. It ‘hit me between the eyes’ - as they say. Control is down to me Page 2 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Too much carbohydrate breaking down into high levels of simple sugars has a devastating effect on your insulin resistance, which in turn plays havoc with your blood sugars. offered a food-based supplement, formulated specifically for diabetics, to help reduce the body’s resistance to using insulin properly. It is the WSN Diabetic Pack. And There’s More… But hey, how could I be sure the product was genuine; could actually help me achieve the first step in my goals? I did say laziness has some part in this - well that’s true. I’m not the world’s fittest person, heck I’m not even the fittest person in my own family! Although not quite a ‘couch-potato’ I certainly did not rush to fit exercise into my daily habits. That needed to change, but gradually. Well, I had a good look through the whole site. I checked: The scientific evidence - it made sense and was pretty impressive. Heck they were even validated by a Nobel Prize for physiology. Pretty good credentials, eh? But I’m a ‘lay-person’ - not a medical professional - so it would probably be quite easy to ‘pull the wool over my eyes’! So… So, what were my goals? (You might even identify with some of these). 1. Reduce my insulin resistance 2. Reduce my average blood sugars 3. Reduce my weight I checked what the medical profession had to say and then I read all the testimonials from other users. Now all the experts tell us we have a better chance of achieving our goals if we are specific about what we want. It’s something to do with our subconscious (or unconscious) taking control and moving us towards the stated goal. So for me, saying I want to reduce blood sugars and reduce weight really wasn’t going to ‘cut the mustard’. Let’s face it I could reduce my average blood glucose level by 0.2mmol/l and my subconscious would think I’d achieved my goal. It looked pretty promising, but what really swung it for me was their 90-day money-back guarantee. What had I got to lose? Nothing; but a whole healthy life to gain. So I went for it. That was at the beginning of June 2006. My WSN Diabetic Pack arrived on 9 June and I started their recommended program straight away. So my specifics were: Part of the instructions they gave for using the WSN Diabetic Pack was to reduce my sugar intake so the re-sensitizing of the insulin resistant cells of my body could get started. 1. Reduce my average blood sugars to a safe range of between 5 (89mg/dl) and 7 (125 mg/dl) 2. Reduce my weight by 2 stone (28 lbs) That’s where knowing about carbohydrates comes in. And it is why I’ve include the food chart showing you the carbohydrate value of different foods. (You can read more about low carbohydrate diets controlling blood-sugars in the books by Dr Richard K Bernstein; Diabetes Solution and The Diabetes Diet). Plan of Action How to reduce blood sugars? A two-pronged attack was needed; a) increase my insulin effectiveness and b) reduce my sugar intake. Secondly; Reduced Blood-sugars… First; Insulin resistance… The website where I found out so much about insulin resistance Reducing, not eliminating, my carbohydrate intake started to Page 3 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Energy levels: Great - don’t feel like falling asleep in the afternoons as I did before. Exercise: Walking every day; sometimes 15 minutes (I walk around to the local post office to take the office mail instead of sending someone else!); often 30 minutes. I’ve started an aquarobics class, once per week as well. (I tried swimming but wasn’t keen. Aquarobics works for me; gentle exercise with fun company). bring my sugar levels down (in fact I started cutting the carbs whilst waiting for the WSN pack to arrive). But it wasn’t until I was taking the foodform supplements of WSN that my sugar levels seemed to become steady at a good level; my insulin resistance was reducing and I was finding it easier to keep my blood sugars within my target range. And thirdly; Weight-loss… The bonus? It was taking me towards my 3rd goal as well! I was losing weight at a steady rate; it was just slipping off. That felt great because it was happening without any hardship on my part; I wasn’t starving myself; my sugars were on a good level; I had more energy and I felt so much better. And all I had to do was change by eating lifestyle and use the WSN supplements as directed. And my husband took my goals seriously and went out and bought a couple of bikes! So now we go out for a bike ride in the local woods at the weekends as well. Your Turn… On the next page you’ll find space to note your own goals and a place to make a note of your current situation. After that I’ve included a ‘diary page’ which you can print off as many times as you want. Exercise Helped… One of the other things you can do to control blood-sugars is to take regular exercise. As I said before, I’m not the fittest person, so I had no intention of joining a gym and going for a ‘marathon in fitness’! But starting gentle, with a bit of exercise every day, was perfectly feasible. So I followed the exercise advice on my own website - and started off gradually and built up. Again I set a goal so I knew what I was aiming for: Keep your own journal so you can check your progress and feel proud of what you achieve. Remember, even small steps build up to a long distance. And small steps in your blood-sugar control take you that much closer to your own personal diabetic goals. I wish you every success and taking control of your diabetes. And I’d love to hear your success story; even better would be if you’d let me share your experiences with other diabetics who need that extra bit of encouragement. If you’d like to do that, visit my website and share your story. Exercise Goal: 15 minutes walking every day Then building up to include swimming at least once per week. My best wishes for a long and healthy life Results… At the time of writing this introduction I have been following this new life and eating style for just two months. In that time my results are: Carol Ann Bentley © 2006 Average blood-sugar readings: 6.0 (based on my records on http://www.plasmaglucose.com/) Weight loss: 11 lbs (and still slipping off) Page 4 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Your Diabetic Control Goals art of your control involves monitoring your blood-sugar readings. The Plasmaglucose team has given us a website facility to do just that. You create a private, secure area where you record your test results in a blood-sugar diary. The results can be displayed as a graph and, when you are ready to make them available, can be accessed online by your diabetic care team. P It is an easy and effective way of keeping everybody, who needs to be, informed about your results. What's more it is absolutely FREE. I strongly suggest you start by creating your own blood-sugar diary; visit http://www.plasmaglucose.com/ Note Your Current Situation and Set Your Goals: Start Date:_______________________________________________ Current Weight: __________________________________________ Target Weight: _____________________________________________ Average Blood-Sugar Levels (or HbA1C if known): _____________ Target Blood-Sugar Levels: ___________________________________ Current Daily Exercise Activity: _____________________________ Target Daily Exercise Activity:_________________________________ _______________________________________________________ __________________________________________________________ _______________________________________________________ __________________________________________________________ _______________________________________________________ __________________________________________________________ Some goal-setting experts claim that signing a statement to show your commitment to reaching a specific goal helps you to unconsciously accept and work towards that goal. It works for me, it might work for you. Using your own words, state your commitment to reaching the targets you have set for yourself, date and sign it: __________________________________________________________________________________________________________________ __________________________________________________________________________________________________________________ __________________________________________________________________________________________________________________ The next page contains your daily record. Print as many copies as you want. If you prefer to have an Word doc version email [email protected] Page 5 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Your Carbohydrate Control Chronicle Date:__________________ Day of Week: ___________________ Use the carbohydrate counter to check the carbohydrate content of your favorite recipes. Where the carbohydrate count is high, look for an alternative lower carb ingredient - check the supplies available online at these websites. Blood-Sugar Levels Daily Carbohydrate Intake Food Eaten Breakfast Your Recipe Carbohydrate Check Carb Count (Mark B: before or A: after eating) Time Reading Recipe Name:___________________________________________ Number of Portions: _______________ Ingredient / Alternative Lunch Carbohydrate Content Snack Dinner Bedtime Snack Total Carbs Today’s Achievements: Weight*:___________________________ Exercise (description / duration): ___________________________________ ______________________________________________________ Exercise Goal Achieved: Diet Goal Achieved: Yes: Yes: No: No: Today’s Medication (description, dose, time): _________________________ Remember, your weight can fluctuate from day to day and even during the day. Check your weight on a weekly or fortnightly basis rather than daily, which can be disheartening when nothing seems to be happening, or worse, weight seems to be going on. Always weigh yourself at the same time of day. http://www.your-diabetes.com Total Carbohydrate in Recipe: Total Carbohydrate per Portion: Get Help Controlling Those Carbs Cravings Carbohydrate Counter Beans, Peas, and Soy Products Beans Food Adzuki beans Black beans Broadbeans Chick-peas, canned Cowpeas Edible-podded peas French beans Great northern beans Green peas Kidney beans Lentils Lima beans Lima beans, baby Mung beans Navy beans Pink beans Pinto beans Snap beans, green Snap beans, yellow Soybeans Split peas Winged beans Yard-long beans Serving ½ cup, boiled ½ cup, boiled ½ cup, boiled ½ cup ½ cup, boiled ½ cup, boiled ½ cup, boiled ½ cup, boiled ½ cup, boiled ½ cup, boiled ½ cup, boiled ½ cup, boiled ½ cup, boiled ½ cup, boiled ½ cup, boiled ½ cup, boiled ½ cup, boiled ½ cup, boiled ½ cup, boiled ½ cup, boiled ½ cup, boiled ½ cup, boiled ½ cup, boiled Carbohydrates Dietary Fiber 28.5 g 20.4 g 16.7 g 27.1 g 17.9 g 5.6 g 20.7 g 18.6 g 12.5 g 20.1 g 19.9 g 19.6 g 21.2 g 19.3 g 23.9 g 23.4 g 21.8 g 4.9 g 4.9 g 8.5 g 20.7 g 12.9 g 18.1 g N/A 6.1 g 4.6 g 7.0 g 8.3 g 2.2 g N/A 4.8 g 2.4 g 6.9 g 5.2 g 6.8 g 6.6 g 0.8 g 4.9 g 3.7 g 3.4 g 1.8 g 1.8 g N/A 3.1 g N/A 1.6 g Page 8 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Soy Products Food Miso Natto Soybean sprouts Tempeh Tofu, firm Tofu, regular Serving ½ cup ½ cup ½ cup ½ cup ¼ block (about 3oz) ¼ block (about 4oz) Carbohydrates Dietary Fiber 38.6 g 12.6 g 3.9 g 14.1 g 3.5 g 7.5 g 4.8 g N/A N/A N/A 2.2 g 1.4 g Recipe: BAKED FRENCH BEANS 2 (16 oz.) cans French style beans 1 tbsp. dehydrated onion flakes 1 c. tomato juice 2 tsp. Worcestershire sauce 1 tsp. dry mustard Artificial sweetener to equal 12 tsp. sugar Drain beans and empty into a bowl. Add the remaining ingredients. Mix lightly and turn into baking dish. Bake at 350 degrees for 45 minutes. Page 9 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Beverages Alcoholic Beverages Food Beer-light Beer-regular BloodyMary Bourbon and soda Coffee liqueur 53 proof Coffee liqueur 63 proof Coffee liqueur + cream Creme de menthe Daiquiri Daiquiri - canned Dessert wine - dry Dessert wine - sweet Gin Gin and tonic Manhattan Martini Pina colada Red wine Rose wine Rum Screwdriver Spirits 100 proof Spirits 80 proof Spirits 86 proof Spirits 90 proof Spirits 94 proof Tequila sunrise Tequila sunrise - can Serving 12 fl. oz. 12 fl. oz. 5 fl. oz. 4 fl. oz 1 fl. oz. 1 fl. oz. 1 fl. oz. 1 fl. oz. 2 fl. oz. 6.8 fl. oz. 1 fl. oz. 1 fl. oz. 1 fl. oz. 7.5 fl. oz. 2 fl. oz. 2.5 fl. oz. 4.5 fl. oz. 3.5 fl. oz. 3.5 fl. oz. 1 fl. oz. 7 fl. oz. 1 fl. oz. 1 fl. oz. 1 fl. oz. 1 fl. oz. 1 fl. oz. 5.5 fl. oz. 6.8 fl. oz. Carbohydrates Dietary Fiber 5g 13 g 5g 0 16 g 11 g 6g 14 g 4g 32 g 1g 4g 0 16 g 2g 0 40 g 2g 1g 0 18 g 0 0 0 0 0 15 g 24 g NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA Page 10 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Food Tom collins Vodka Whiskey Whiskey sour Whiskey sour - canned Whiskey sour - home Whiskey sour - mix - btl Whiskey sour - mix - powder Whiskey sour - mix - sodium Whiskey sour - powder - prep Whiskey sour - sodium White wine Wine - all table Serving 7.5 fl. oz. 1 fl. oz 1 fl. oz. 1 fl. oz. 1 fl. oz. 1 fl. oz. 1 fl. oz. 3.5 fl. oz. 1 fl. oz. 1 fl. oz. 1 fl. oz. 3.5 fl. oz. 3.5 fl. oz. Carbohydrates Dietary Fiber 3g 0 0 4g 4g 2g 7g 97 g 7g 5g 4g 1g 1g NA NA NA NA NA NA NA NA NA NA NA NA NA Carbohydrates Dietary Fiber 0 38.5 g 0.4 g 0.4 g 49.3 g 31.8 g 41.7 g 38.3 g 0.4 g 46.0 g 38.2 g 39.2 g 32.2 g 0 0 0 0 0 0 0 0 0 0 0 0 0 Carbonated Beverages Food Club soda Cola Cola, low-cal, with aspartame Cola, low-cal, with saccharin Cream soda Ginger ale Grape soda Lemon-lime soda Noncola, low-cal, with saccharin Orange soda Pepper-type soda Root beer Tonic water Serving 1 can (12 fl. oz.) 1 can (12 fl. oz.) 1 can (12 fl. oz.) 1 can (12 fl. oz.) 1 can (12 fl. oz.) 1 can (12 fl. oz.) 1 can (12 fl. oz.) 1 can (12 fl. oz.) 1 can (12 fl. oz.) 1 can (12 fl. oz.) 1 can (12 fl. oz.) 1 can (12 fl. oz.) 1 can (12 fl. oz.) Page 11 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Fruit and Vegetable Juices/Drinks Food Apple juice, unsweetened Apricot nectar Carrot juice Citrus fruit juice drink Cranberry juice cocktail Fruit punch juice drink Grape juice, unsweetened Grape juice drink Grapefruit juice, unsweetened Lemonade, white or pink Lemonade from powder Limeade Serving 8 fl. oz. 8 fl. oz. 6 fl. oz. 8 fl. oz. 8 fl. oz. 8 fl. oz. 8 fl. oz. 8 fl. oz. 8 fl. oz. 8 fl. oz. 8 fl. oz. 8 fl. oz. Food Orange drink Orange juice Papaya nectar Passion fruit juice Peach nectar Pineapple juice, unsweetened Prune juice Tomato juice Vegetable juice cocktail Serving 8 fl. oz. 8 fl. oz. 8 fl. oz. 2 fl. oz. 8 fl. oz. 8 fl. oz. 8 fl. oz. 6 fl. oz. 6 fl. oz. Carbohydrates Dietary Fiber 29.0 g 36.1 g 17.1 g 28.5 g 36.5 g 30.3 g 37.9 g 32.3 g 22.1 g 26.0 g 25.3 g 27.2 g 0.3 g 1.5 g 1.5 g 0.2 g 0.3 g 0.2 g Trace 0 N/A 1.0 g 0 N/A Carbohydrates Dietary Fiber 32.0 g 25.8 g 36.3 g 8.4 g 34.7 g 34.5 g 44.7 g 7.7 g 8.3 g 0.2 g 0.2 g 1.5 g N/A 1.5 g N/A 2.6 g 1.5 g 1.5 g Recipe: SLUSHY 1 can sugar-free ginger ale ¼ c. unsweetened pineapple juice ice cubes Blend until slushy. May add rum extract / DaVinci rum syrup for extra flavouring. Page 12 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Hot Beverages Food Cocoa, homemade Coffee, brewed Coffee, instant Coffee, decaffeinated, instant Tea, brewed Tea, herbal Serving Carbohydrates Dietary Fiber 25.8 g 0.7 g 0.7 g 0.7 g 0.5 g 0.4 g 3.8 g 0 0 0 0 0 Serving Carbohydrates Dietary Fiber 3 tsp., made with 1c milk 8 fl. oz. 4 fl. oz. 1 Tbsp., made with 1 cup milk 8 fl. oz. 8 fl. oz. 8 fl. oz. 8 fl. oz. 22.5 g 25.9 g 17.2 g 27.3 g 15.2 g 0.5 g 0 0 N/A 3.8 g 0 N/A N/A 0 0 0 8 fl. oz. 6 fl. oz. 6 fl. oz. 6 fl. oz. 6 fl. oz. 6 fl. oz. Other Beverages Food Carob beverage, powered Chocolate milk Eggnog Malted milk beverage, powdered Sports drink Tea, iced, unsweetened, instant Water, bottled Water, municipal Recipe: SPICED TEA 1 c. instant tea with NutraSweet 2 pkg. Kool aid Sunshine Punch with NutraSweet 1 tsp. cinnamon 1 tsp. cloves Add desired portion to cup of hot water. Page 13 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Breads, Rolls and Muffins Breads Food Bagel, egg Bagel, Water Biscuit, baking powder, homemade Boston brown bread Bread stick, Vienna-type Cornbread, homemade Cracked wheat bread Croissant English muffin French or Vienna bread Italian bread Pita bread Popover, homemade Pumpernickel bread Raisin bread Roll or bun, homemade Rusks Rye bread, American Sourdough bread Spoonbread White bread, soft crumb Whole wheat bread, soft crumb Serving 1 (about 2 oz.) 1 (about 2 oz.) 1 (1 oz.) 1 piece (about 1 ½ oz) 1 (1 ¼ oz.) 1 slice (about 1 ½ oz.) 1 slice (about 1 oz.) 1 (about 2 oz.) 1 (about 2 oz.) plain, toasted 1 slice (1 ¼ oz.) 1 slice (about 1 oz.) 1 pocket (about 1 ¼ oz.) 1 (about 1 ½ oz.) 1 slice (about 1 oz.) 1 slice (about 1 oz.) 1 (about 1 ¼ oz.) 5 pieces (about 1 ½ oz.) 1 slice (about 1 oz.) 1 slice (1 oz.) 1 cup 1 slice (about 1 oz.) 1 slice (about 1 oz.) Carbohydrates Dietary Fiber 31.0 g 31.0 g 12.8 g 20.5 g 20.3 g 13.1 g 13.0 g 27.0 g 30.0 g 19.4 g 16.9 g 20.6 g 1.2 g 1.2 g 0.5 g 2.1 g 1.1 g 1.2 g 1.3 g N/A 1.5 g 0.8 g 0.8 g 0.4 g 10.3 g 17.0 g 13.4 g 19.6 g 30.9 g N/A 1.9 g 1.0 g 0.7 g N/A 13.0 g 12.0 g 40.6 g 12.6 g 13.8 g 0.6 g 0.8 g N/A 0.5 g 2.1 g Page 14 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Muffins Food Blueberry, homemade Bran, homemade Corn, homemade Plain, homemade Serving 1 (about 1 ½ oz.) 1 (about 1 ½ oz.) 1 (about 1 ½ oz.) 1 (about 1 ½ oz.) Carbohydrates Dietary Fiber 16.8 g 17.2 g 17.0 g 16.9 g 1.4 g 3.0 g 1.0 g N/A If you’re missing bread in your diet try the low-carb breads that are now available. Check the websites I’ve listed for low carb-foods. Recipe: PUMPKIN BREAD ½ c. pumpkin 1 oz. bread 2 /3 c. dry skim milk powder 2 eggs 3 packs artificial sweetener ½ tsp. baking soda ¼ tsp. cream of tartar ½ tsp. cinnamon ¼ tsp. nutmeg ¼ tsp. ginger 1/8 tsp. cloves ½ tsp. grated orange rind Mix all ingredients in bowl with electric mixer until smooth. Pour into Pam sprayed loaf pan. Bake at 350 degrees for 30 to 45 minutes. Page 15 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Candies, Sweeteners & Toppings Candies Food Almonds, chocolate-coated Almonds, sugar-coated Butterscotch Candy corn Caramel, plain or chocolate Chewing gum Chocolate, milk Chocolate, semisweet Coconut, chocolate-coated Fudge, chocolate Fudge, chocolate, chocolate-coated Fudge, vanilla Ginger root, crystallized, candied Gumdrops Hard candy Jelly beans Marshmallow Mints, chocolate-coated Mints, plain Nougat and caramel candy bar Peanut bars Peanut brittle Peanuts, chocolate-coated Raisins, chocolate-coated Vanilla creams, chocolate-coated Serving 7 (about 1 oz.) 8 (1 oz.) 4 pieces (1 oz.) 20 pcs (about 1 oz.) 1 oz. 1 stick 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 10 (1 oz.) 1 large 12 mini (about 1 oz) 1 oz. 1 oz. 1 oz. 1 oz. 12 (about 1 oz.) 30 (about 1 oz.) 1 oz. Carbohydrates Dietary Fiber 11.1 g 19.7 g 26.5 g 25.1 g 21.5 g 1.6 g 15.9 g 16.0 g 20.2 g 21.0 g 20.5 g 20.9 g 24.4 g 25.0 g 27.2 g 26.1 g 5.8 g 22.6 g 25.1 g 20.4 g 13.2 g 22.7 g 11.0 g 19.7 g 19.7 g 2.4 g 1.3 g 0 N/A 0.3 g 0 0.8 g 1.8 g N/A 0.4 g 0.5 g 0 N/A 1.7 g 0 N/A N/A N/A N/A 0.4 g 1.7 g 0.5 g 1.6 g 1.3 g N/A Page 16 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Sweeteners and Toppings Food Almond paste Honey Molasses, dark Nondairy whipped topping Sugar, brown Sugar, granulated Sugar, powdered Syrup, maple Syrup, pancake Whipped cream topping Serving 1 oz. 1 Tbsp. 2 Tbsp. 2 Tbsp. 1 tsp. 1 tsp. 1 tsp. 1 Tbsp. 1 Tbsp. 2 Tbsp. Carbohydrates Dietary Fiber 12.4 g 17.3 g 24.6 g 2.2 g 2.9 g 4.0 g 2.5 g 12.8 g 12.8 g 0.9 g N/A Trace 0 0 N/A 0 0 0 0 0 Recipe: PINEAPPLE CREAM FROSTING 8 oz. light cream cheese, room temperature 5 tbsp. unsweetened pineapple juice concentrate ½ tsp. vanilla extract ½ tsp. finely grated orange zest In a bowl, whisk all ingredients together until smooth. Yield: About 1 ¼ cups. Per serving: 46 calories, 3 gm carbohydrates, 2 gm protein, 3 gm fat. 96 mg sodium. Exchanges: 1 fat. Serving size: 1 ½ tablespoons. Cholesterol: 10 mg per serving. Page 17 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Condiments, Preserves & Spreads Condiments Food Catsup Chowchow, sour Chowchow, sweet Horseradish, prepared Horseradish, raw Lemon juice Serving 1 Tbsp. ½ cup ½ cup 1 tsp. 1 tsp. 1 Tbsp. Food Olives, black Olives, green, unstuffed Pickles, dill Pickles, sour Pickles, sweet Relish, sour pickle Relish, sweet pickle Vinegar, cider Vinegar, distilled Serving 5 large 5 large 1 (about 2 oz.) 1 (about 1 oz.) 1 (about 1 oz.) 1 Tbsp. 1 Tbsp. 1 Tbsp. 1 Tbsp. Carbohydrates Dietary Fiber 4.1 g 4.9 g 33.1 g 0.5 g 1.0 g 1.3 g 0.2 g N/A 1.8 g 0.1 g 0.1 g Trace Carbohydrates Dietary Fiber 1.4 g 0.3 g 2.7 g 0.8 g 11.1 g 0.4 g 5.1 g 0.9 g 0.8 g 0.7 g 0.6 g 0.8 g 0.5 g 0.4 g 0.3 g 0.3 g 0 0 Carbohydrates Dietary Fiber 14.0 g 12.7 g 14.0 g 0.4g 0.5 g 1.0 g Preserves Food Jams Jellies Marmalade Serving 1 Tbsp. 1 Tbsp. 1 Tbsp. Page 18 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Spreads Food Almond butter, unsalted Apple butter Cashew butter, unsalted Deviled Ham, canned Hummus Margarine, soft Margarine, stick Mayonnaise Mustard, brown Mustard, prepared, yellow Pate’, chicken liver Pate’, goose liver, smoked Peanut butter Sandwich spread, chicken or turkey salad Sandwich spread, ham salad Sandwich spread, pork or beef Tahini Serving 1 Tbsp. 1 Tbsp. 1 Tbsp. 2 oz. ½ cup 2 tsp. 2 tsp. 1 Tbsp. 1 Tbsp. 1 Tbsp. 1 oz. 1 oz. 2 Tbsp. 2 oz. 2 oz. 2 oz. 1 Tbsp. Carbohydrates Dietary Fiber 3.4 g 8.2 g 4.4 g 0 16.5 g Trace 0.1 g 0.4 g 0.8 g 1.0 g 1.9 g 1.3 g 6.6 g 4.2 g 6.0 g 6.8 g 2.5 g N/A 0.2 g N/A 0 N/A 0 0 0 N/A 0.4 g 0 0 1.9 g 0 0 0 1.3 g Page 19 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Dairy & Egg Butter Food Salted Whipped, salted Serving 2 tsp. 2 tsp. Carbohydrates Dietary Fiber Trace 0 0 0 Carbohydrates Dietary Fiber 0.5 g 0.7 g 0.8 g 0.1 g 0.1 g 0.9 g 0.4 g 1.3 g 0.7 g 3.0 g 2.1 g 3.1 g 4.1 g 0.7 g 0.4 g 1.2 g 0.4 g 2.1 g 11.9 g 0.6 g 0.1 g 0.1 g 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Cheeses Food American Blue Brick Brie Camembert Caraway Cheddar Cheshire Colby Cottage cheese, creamed Cottage cheese, dry curd Cottage cheese, low-fat (1%) Cottage cheese, low fat (2%) Cream cheese Edam Feta Fontina Fromage blanc Gjetost Gouda Gruyere Limburger Serving 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. ½ cup ½ cup ½ cup ½ cup 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. Page 20 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Food Monterey Jack Mozzarella, part-skim Mozzarella, whole-milk Muenster Neufchatel Parmesan, grated Port Du Salut Provolone Ricotta, part-skim Ricotta, whole-milk Romano, grated Roquefort Swiss Tilsit Yogurt cheese, low-fat Serving 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 Tbsp. 1 oz. 1 oz. ½ cup ½ cup 1 Tbsp. 1 oz. 1 oz. 1 oz. 1 oz. Carbohydrates Dietary Fiber 0.2 g 0.8 g 0.6 g 0.3 g 0.8 g 0.2 g 0.2 g 0.6 g 6.4 g 3.8 g 0.2 g 0.6 g 1.0 g 0.5 g 2.5 g 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Carbohydrates Dietary Fiber 1.3 g 0.8 g 1.1 g 1.1 g 1.2 g 0 0 0 0 0 Carbohydrates Dietary Fiber 1.0 g 3.0 g 0.3 g 0.3 g 0 0 0 0 Cream and Nondairy Creamer Food Half-and-half Heavy cream Light cream Nondairy creamer, powdered Sour cream Serving 2 Tbsp. 2 Tbsp. 2 Tbsp. 1 tsp. 2 Tbsp. Egg and Egg Substitutes Food Egg substitute, frozen Egg substitute, liquid Egg white Egg yolk Serving ¼ cup ¼ cup 1 large, uncooked 1 large, uncooked Page 21 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Food Fried egg Hard-boiled egg Poached egg Raw egg Scrambled egg Serving 1 large, fried in butter 1 large 1 large 1 large 1 large Carbohydrates Dietary Fiber 0.6 g 0.6 g 0.6 g 0.6 g 1.3 g 0 0 0 0 0 Carbohydrates Dietary Fiber 11.7 g 11.7 g 11.7 g 17.0 g 11.9 g 11.4 g 0 0 0 0 0 0 Carbohydrates Dietary Fiber 16.0 g 42.3 g 17.4 g 10.6 g 0 N/A 0 0 Milk Food Buttermilk Low-fat milk (1%) Low-fat milk (2%) Mother’s milk Skim milk Whole milk Serving 8 fl. oz. 8 fl. oz. 8 fl. oz. 8 fl. oz. 8 fl. oz. 8 fl. oz. Yogurt Food Low-fat yogurt Low-fat yogurt, fruit-flavored Nonfat yogurt Whole-milk yogurt Serving 1 cup 1 cup 1 cup 1 cup Page 22 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Cookies & Desserts Cookies Food Brownie with nuts, homemade Chocolate chip Coconut bars Fig bars Gingersnaps Lady fingers Macaroons Marshmallow w/ coconut Molasses Oatmeal with raisins Peanut butter, homemade Peanut butter sandwich Sandwich cookies, vanilla Sandwich cookies, chocolate Shortbread Sugar, homemade Sugar wafers Vanilla wafers Serving 1 (about 3/4 oz.) 5 (about 2 oz.) 5 (about 1 ½ oz.) 4 (about 2 oz.) 5 (about 1 ¼ oz.) 4 (about 1 ½ oz.) 2 (about 1 ½ oz.) 4 (about 2 ½ oz.) 2 (about 2 oz.) 4 (about 2 oz.) 4 (about 1 3/4 oz.) 4 (about 1 3/4 oz.) 4 ovals (about 2 oz.) 4 ovals (about 2 oz.) 5 (about 1 ¼ oz.) 5 (about 1 ½ oz.) 5 (about 1 ¼ oz.) 10 (about 1 ½ oz.) Carbohydrates Dietary Fiber 10.1 g 36.6 g 28.8 g 42.2 g 27.9 g 28.4 g 25.1 g 52.1 g 49.4 g 38.2 g 28.0 g 32.8 g 41.6 g 41.6 g 24.4 g 26.8 g 34.9 g 29.8 g 0.5 g 1.4 g 1.8 g 2.6 g 0.3 g 0.3 g 0.8 g 0.1 g 0.8 g 1.2 g 0.9 g N/A 0.9 g 1.7 g N/A N/A 0.2 g 0.7 g Carbohydrates Dietary Fiber 29.8 g 15.8 g 0.8 g 0.9 g Doughnuts Food Cake-type Yeast or raised Serving 1 (2 oz.) 1 (1 ½ oz.) Page 23 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Frozen Desserts Food Frozen yogurt, nonfat, all flavors Frozen yogurt, regular, chocolate Fruit ice Fruit juice bar Ice cream, French vanilla, soft serve Ice cream, vanilla (10% fat) Ice cream, vanilla (16% fat) Ice milk, vanilla Icemilk, vanilla, soft-serve Sherbet, orange Tofutti, all flavors Serving ½ cup ½ cup 1 cup 1 (about 1 ¼ oz.) ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup Carbohydrates Dietary Fiber 21.0 g 24.0 g 62.9 g 10.1 g 19.1 g 15.9 g 16.0 g 14.5 g 19.2 g 29.4 g 22.4 g N/A N/A 0 N/A 0 0 0 0 0 N/A N/A Carbohydrates Dietary Fiber 45.0 g 1.9 g 40.0 g N/A 40.6 g N/A 41.2 g N/A 45.3 g 0.9 g 29.5 oz 0.2 g 26.7 g 35.5 g N/A N/A Pies Food Apple Banana cream, homemade Blackberry Blueberry Cherry Chocolate cream, homemade Custard Lemon chiffon Serving 1 slice (about 4 ¼ oz.) 1 slice (about 4 ¼ oz.) 1 slice (about 4 ¼ oz.) 1 slice (about 4 ¼ oz.) 1 slice (about 4 ¼ oz.) 1 slice (about 3 ½ oz.) 1 slice (about 4 oz.) 1 slice (about 3 oz.) Page 24 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Food Lemon meringue Serving 1 slice (about 3 3/4 oz.) 1 slice (about 4 ¼ oz.) 1 slice (about 4 ¼ oz.) 1 slice (about 3 3/4 oz.) 1 slice (about 4 oz.) 1 slice (about 4 ¼ oz.) 1 slice (about 4 ¼ oz.) 1 slice (about 3 ¼ oz.) 1 slice (about 4 oz.) Mince Peach Pecan Pumpkin Raisin Rhubarb Strawberry Sweet potato Carbohydrates Dietary Fiber 39.6 g 1.3 g 48.6 g N/A 45.1 g N/A 52.8 g 3.6 g 27.9 g 50.7 g 3.1 g N/A 45.1 g N/A 28.7 g N/A 27.0 g N/A Carbohydrates Dietary Fiber 37.6 g 33.4 g 16.0 g 14.7 g 35.4 g 14.1 g 20.2 g N/A N/A N/A 0 N/A N/A N/A Puddings Food Bread with raisins Chocolate, homemade Corn Custard, baked Rice with raisins Tapioca Vanilla, homemade Serving ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup Page 25 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Other Desserts Food Apple brown betty Charlotte russe Cream puff with custard filling clair Gelatin dessert from powder Prune whip Toaster pastry Serving ½ cup 4 oz. 1 (about 4 ½ oz.) 1 (about 3 ½ oz.) ½ cup made with water ½ cup, cold 1 (about 1 3/4 oz.) Carbohydrates Dietary Fiber 32.1 g 38.2 g 26.7 g 23.2 g 17.0 g N/A N/A N/A N/A 0 24.0 g 35.2 g N/A 0.1 g Recipe: APPLE JELLY 2 env. unflavored gelatin 2 c. unsweetened apple juice Artificial sweetener to taste 2 tbsp. lemon juice Yellow food coloring Sterilize 2 half-pint jars by covering with water and boiling for 15 minutes. Soften gelatin in 1 cup apple juice. Heat to a boil the other cup of apple juice. Remove from heat. Add juice with softened gelatin. Add lemon juice. Bring to full boil and cook about 2 minutes. Remove from heat; add food coloring and sweetener to taste. Pour into sterile half-pint jars, seal, and cool. Store in refrigerator. Makes 2 half-pints. Page 26 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Fast Foods Breakfast Foods Food Biscuit w/ egg and bacon Biscuit w/ egg and ham Biscuit w/ egg and sausage Biscuit with egg, cheese, and bacon Croissant with egg and cheese Croissant with egg, cheese, and bacon Croissant with egg, cheese, and ham Croissant with egg, cheese, and sausage Danish pastry, cheese Danish pastry, cinnamon Danish pastry, fruit English muffin with egg, cheese, and Canadian bacon Food English muffin with egg, cheese, and sausage French toast w/ butter French toast sticks Pancakes with butter and syrup Carbohydrates Dietary Fiber Calories Protein Total Fat 28.6 g 30.3 g 41.2 g 33.4 g 24.3 g 23.7 g 24.2 g 24.7 g 28.7 g 46.9 g 45.1 g 31.5 g N/A N/A N/A N/A N/A N/A N/A N/A 1.3 g 1.3 g 1.9 g 1.6 g 458 442 581 477 368 413 474 523 353 349 335 383 17.0 g 20.4 g 19.2 g 16.3 g 12.8 g 16.2 g 18.9 g 20.3 g 5.8 g 4.8 g 4.8 g 19.8 g 31.1 g 27.0 g 38.7 g 31.4 g 24.7 g 28.4 g 33.6 g 38.2 g 24.6 g 16.7 g 15.9 g 19.8 g Carbohydrates Dietary Fiber Calories Protein Total Fat 1 (about 6 oz.) 31.0 g 1.6 g 487 21.7 g 30.9 g 2 slices(about 5 oz) 5 (about 5 oz.) 3 (about 8 ¼ oz.) 36.1 g 49.1 g 90.9 g 4.2 g 2.3 g N/A 356 478 520 10.3 g 8.3 g 8.3 g 18.8 g 29.1 g 14.0 g Serving 1 (about 5 ¼ oz.) 1 (about 7 oz.) 1 (about 7 oz.) 1 (about 5 oz.) 1 (about 4 ½ oz.) 1 (about 4 ½ oz.) 1 (about 5 ½ oz.) 1 (about 5 3/4 oz.) 1 (about 3 ¼ oz.) 1 (about 3 oz.) 1 (about 3 ¼ oz.) 1 (about 5 ¼ oz.) Serving Page 27 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Chicken, Pizza, and Salads Food Fried chicken drumsticks or thighs Fried chicken wings or breasts Fried chicken pieces Garden salad Garden salad with cheese and egg Garden salad with chicken Garden salad with turkey, ham and cheese Pizza, cheese Pizza, cheese, meat, and vegetable Pizza, pepperoni Salad, pasta and seafood Serving Carbohydrates Dietary Fiber Calories Protein Total Fat 15.7 g N/A 431 30.1 g 26.7 g 19.6 g N/A 494 35.7 g 29.5 g 15.5 g 6.7 g N/A N/A 290 33 16.9 g 2.6 g 17.7 g 0.1 g 4.8 g N/A 102 8.8 g 5.8 g 3.7 g N/A 105 17.4 g 2.2 g 4.7 g N/A 267 26.0 g 16.1 g 20.5 g N/A 140 7.7 g 3.2 g 21.3 g N/A 184 13.0 g 5.4 g 19.9 g N/A 181 10.1 g 7.0 g 32.0 g N/A 379 16.4 g 20.9 g Carbohydrates Dietary Fiber Calories Protein Total Fat 33.1 g 58.0 g 53.5 g 50.7 g 0 0 0 0 266 359 320 314 2.4 g 9.6 g 9.6 g 10.0 g 14.4 g 10.5 g 7.9 g 8.5 g 2 pieces (about 5 ¼ oz.) 2 pieces (about 5 3/4 oz.) 6pcs (about 3 ½ oz) 1 ½ cups, without dressing 1 ½ cups, without dressing 1 ½ cups, without dressing 1 ½ cups, without dressing 1 slice (about 2 ¼ oz) 1 slice (about 2 3/4 oz.) 1 slice (about 2 ½ oz.) 1 ½ cups Desserts and Shakes Food Fruit pie, fried Shake, chocolate Shake, strawberry Shake, vanilla Serving 1 (about 3 oz.) 10 fl. oz. 10 fl. oz. 10 fl. oz. Page 28 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Food Sundae, caramel Sundae, hot fudge Sundae, strawberry Serving 1 (about 5 ½ oz.) 1 (about 5 ½ oz.) 1 (about 5 ½ oz.) Carbohydrates Dietary Fiber Calories Protein Total Fat 49.3 g 47.7 g 44.7 g 0 0 0 304 284 268 7.3 g 5.6 g 6.3 g 9.3 g 8.6 g 7.9 g Carbohydrates Dietary Fiber Calories Protein Total Fat 71.4 g 39.7 g 58.5 g 42.8 g 39.3 g 28.5 g 30.5 g 28.7 g 36.3 g 55.8 g 26.7 g 23.6 g 26.5 g 29.7 g 22.8 g N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A 447 331 524 425 443 319 323 225 346 569 369 279 223 333 315 14.1 g 14.6 g 26.6 g 19.6 g 20.1 g 9.6 g 11.9 g 11.4 g 9.1 g 19.8 g 20.7 g 13.2 g 9.6 g 16.1 g 19.0 g 13.5 g 13.3 g 20.8 g 19.7 g 23.4 g 18.8 g 17.6 g 7.8 g 19.0 g 30.7 g 20.6 g 14.8 g 9.9 g 16.9 g 16.4 g Carbohydrates Dietary Fiber Calories Protein Total Fat 31.8 g 28.1 g 48.8 g 38.7 g N/A N/A 2.2 g N/A 319 359 519 515 14.8 g 17.8 g 35.3 g 24.1 g 15.2 g 19.8 g 18.6 g 29.5 g Mexican Foods Food Burrito, bean Burrito, bean, cheese, and beef Burrito, beef Chimichanga, beef Chimichanga, beef and cheese Enchilada, cheese Enchilada, cheese and beef Frijoles, cheese Nachos, cheese Nachos, supreme Taco Taco salad Tostada, bean & cheese Tostada, bean, beef and cheese Tostada, beef & cheese Serving 2 (about 7 3/4 oz.) 2 (about 7 ¼ oz.) 2 (about 8 oz.) 1 (about 6 ¼ oz.) 1 (about 6 ½ oz.) 1 (about 6 oz.) 1 (about 6 3/4 oz.) 1 cup 6 – 8 (about 4 oz.) 6 – 8 (about 9 oz.) 1 sm (about 2 ½ oz) 1 ½ cups 1 (about 8 oz.) 1 (about 8 oz.) 1 (about 5 3/4 oz.) Sandwiches Food Cheeseburger, plain Cheeseburger with condiments Cheese steak Chicken fillet, plain Serving 1 (3 ½ oz.) 1 (5 ½ oz.) 1 (9 3/4 oz.) 1 (6 ½ oz.) Page 29 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Food Corndog Egg and cheese Fish with tartar sauce Ham and cheese Ham, egg, and cheese Hamburger, McLean Deluxe Hamburger, plain Hamburger w/condiments Hot dog Roast beef Steak Submarine w/ cold cuts Submarine w/ roast beef Submarine w/ tuna salad Carbohydrates Dietary Fiber Calories Protein Total Fat 55.8 g 25.9 g 41.0 g 33.3 g 31.0 g 35.0 g 30.5 g 27.3 g 18.0 g 33.4 g 52.0 g 51.1 g 44.0 g 55.4 g N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A 460 340 431 352 347 320 275 279 242 346 459 456 410 584 16.8 g 15.6 g 16.9 g 20.7 g 19.3 g 22.0 g 12.3 g 12.9 g 10.4 g 21.5 g 30.3 g 21.8 g 29.0 g 29.7 g 18.9 g 19.4 g 22.8 g 15.5 g 16.3 g 10.0 g 11.8 g 13.5 g 14.5 g 13.8 g 14.1 g 18.6 g 13.0 g 28.0 g Carbohydrates Dietary Fiber Calories Protein Total Fat 1 (about 10 3/4 oz.) 44.4 g N/A 451 18.4 g 25.9 g 1 (about 12 oz.) 46.6 g N/A 403 13.7 g 21.4 g 1 (about 10 3/4 oz.) 1 (about 10 3/4 oz.) 20-25, 1" – 2" strips 55.9 g 50.0 g 29.3 g N/A N/A N/A 482 393 235 23.2 g 6.7 g 3.0 g 21.8 g 22.3 g 12.2 g Carbohydrates Dietary Fiber Calories Protein Total Fat 34.9 g 31.3 g 2.2 g N/A N/A N/A 257 276 120 4.9 g 3.7 g 4.0 g 11.6 g 15.5 g 1.0 g Serving 1 (6 ¼ oz.) 1 (about 5 ¼ oz.) 1 (about 5 ½ oz.) 1 (about 5 ¼ oz.) 1 (about 5 oz.) 1 (about 7 oz.) 1 (about 3 ¼ oz.) 1 (about 4 oz.) 1 (about 3 ½ oz.) 1 (about 5 oz.) 1 (about 7 ¼ oz.) 1 (about 8 oz.) 1 (about 7 3/4 oz.) 1 (about 9 oz.) Side Dishes Food Baked potato with cheese sauce and bacon Baked potato w/ cheese sauce and broccoli Baked potato with cheese sauce and chili Baked potato with sour cream and chives French fries Food Hush puppies Onion rings, breaded and fried Pierogies, boiled Serving Serving 5 (about 2 3/4 oz.) 8 - 9 (about 3 oz.) 2 (about 3/4 oz.) Page 30 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Fats, Oils & Salad Dressings Fats Food Chicken Lard Shortening Serving 1 Tbsp. 1 Tbsp. 1 Tbsp. Carbohydrates Dietary Fiber Calories Protein Total Fat 0 0 0 0 0 0 115 115 113 0 0 0 12.8 g 12.8 g 12.8 g Carbohydrates Dietary Fiber Calories Protein Total Fat 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 120 124 124 120 120 120 120 120 119 120 119 120 120 0 0 0 0 0 0 0 0 0 0 0 0 0 13.6 g 14.0 g 14.0 g 13.6 g 13.6 g 13.6 g 13.6 g 13.6 g 13.5 g 13.6 g 13.5 g 13.6 g 13.6 g Carbohydrates Dietary Fiber Calories Protein Total Fat 0 0 0 0 0 0 120 120 120 0 0 0 13.6 g 13.6 g 13.6 g Oils Food Almond Avocado Canola Coconut Corn Cottonseed Grapeseed Hazelnut Olive Palm Peanut Safflower Sesame Serving 1 Tbsp. 1 Tbsp. 1 Tbsp. 1 Tbsp. 1 Tbsp. 1 Tbsp. 1 Tbsp. 1 Tbsp. 1 Tbsp. 1 Tbsp. 1 Tbsp. 1 Tbsp. 1 Tbsp. Food Soybean Sunflower Walnut Serving 1 Tbsp. 1 Tbsp. 1 Tbsp. Page 31 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Salad Dressings Food Serving Carbohydrates Dietary Fiber Calories Protein Total Fat Blue cheese or Roquefort, low-cal/low-fat 2 Tbsp. 0.4 g Trace 6 0.4 g 0.3 g Blue cheese or Roquefort, regular French (vinaigrette) French, low-cal/ low-fat French, regular Italian, low-cal Italian, regular Mayonnaise-type, low-cal Mayonnaise-type, regular Oil and vinegar Russian, low-cal Russian, regular Thousand island, low-cal Thousand island, regular 2 Tbsp. 2 Tbsp. 2 Tbsp. 2 Tbsp. 2 Tbsp. 2 Tbsp. 1 Tbsp. 1 Tbsp. 2 Tbsp. 2 Tbsp. 2 Tbsp. 2 Tbsp. 2 Tbsp. 2.3 g 1.0 g 7.1 g 5.5 g 1.5 g 3.0 g 0.8 g 3.5 g 0.8 g 9.0 g 3.2 g 5.0 g 4.7 g 0 0 0.1 g 0 0.1 g 0 0 0 0 0 0 0.4 g 0.6 g 154 177 44 134 32 137 22 57 140 46 151 49 118 1.5 g trace 0.1 g 0.2 g trace 0.2 g 0.2 g 0.1 g 0 0.2 g 0.5 g 0.2 g 0.3 g 16.0 g 19.7 g 1.9 g 12.8 g 2.9 g 14.2 g 2.0 g 4.9 g 15.6 g 1.3 g 15.5 g 3.3 g 11.1 g Recipe: COLE SLAW 1 tbsp. finely chopped onion 1 tbsp. low fat mayonnaise 2 tsp. prepared mustard ¼ tsp. salt Toasted sesame seeds 2 c. finely shredded cabbage Mix dressing ingredients and toss with cabbage. Garnish with toasted sesame seeds. 4 servings. Total recipe contains 11 grams carbohydrate, 4 grams protein and 0 grams fat. One serving (½ cup) contains 3 grams carbohydrate and vitamin C. Exchange value 1 ‘group A’ vegetable. Page 32 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Fish & Shellfish Fish Food Serving Carbohydrates Dietary Fiber Anchovies, canned in olive oil Bass, sea, mixed species Bass, striped Bluefish Carp Catfish, channel, breaded and fried 5 (about 3/4 oz.) 3 oz., cooked, dry heat 3 oz., uncooked 3 oz., uncooked 3 oz., cooked dry heat 3 oz. 0 0 0 0 0 6.8 g 0 0 0 0 0 N/A Catfish, cannel, uncooked Caviar, black or red Cod, Atlantic Croaker, Atlantic, breaded and fried Croaker, Atlantic, uncooked Eel Flounder Grouper Haddock Halibut Herring, Atlantic Herring, kippered Herring, pickled Mackerel, Atlantic Mackerel, king Mackerel, Spanish Mahimahi Monkfish Mullet, striped Ocean perch, Atlantic Octopus, common Orange roughy 3 oz. 1 Tbsp. 3 oz., cooked dry heat 3 oz. 3 oz. 3 oz., cooked dry heat 3 oz., cooked, dry heat 3 oz., cooked, dry heat 3 oz., cooked, dry heat 3 oz., cooked, dry heat 3 oz., cooked, dry heat 1 ½ oz. (about 1 fillet) ½ oz. 3 oz., cooked, dry heat 3 oz., uncooked 3 oz., cooked, dry heat 3 oz., uncooked 3 oz., uncooked 3 oz., cooked, dry heat 3 oz., cooked, dry heat 3 oz. uncooked 3 oz., uncooked 0 0.6 g 0 6.4 g 0 0 0 0 0 0 0 0 1.5 g 0 0 0 0 0 0 N/A 1.9 g 0 0 0 0 N/A 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Page 33 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Food Pike, Northern Pollack Pompano, Florida Roe, mixed species Sablefish Salmon, chinook Salmon, chum, canned Salmon, coho Salmon, pink, canned Salmon, sockeye, canned Salmon, sockeye, fresh Sardines, Atlantic, canned in oil Shad, American Shark, mixed species Smelt, rainbow Snapper, mixed species Sole Squid, mixed species Sturgeon, mixed species Surimi Swordfish Tilefish Trout, rainbow Tuna, fresh Tuna, light meat, canned in water Tuna, white, canned in water Turbot, European Whitefish, mixed species Whiting, mixed species Serving 3 oz., cooked, dry heat 3 oz., cooked, dry heat 3 oz., cooked, dry heat 3 oz., uncooked 3 oz., smoked 3 oz., smoked 3 oz., drained, with bones, without salt 3 oz,cooked, moist heat 3 oz., with bones and liquid w/out salt 3 oz., drained, with bones, without salt 3 oz., cooked, dry heat 2 (about 1 oz.), drained 3 oz., uncooked 3 oz., uncooked 3 oz., cooked, dry heat 3 oz., cooked, dry heat 3 oz, cooked, dry heat 3 oz. fried 3 oz., smoked 3 oz. 3 oz., cooked, dry heat 3 oz., cooked, dry heat 3 oz., cooked, dry heat 3 oz., cooked, dry heat 3 oz., without salt 3 oz., drained 3 oz., drained 3 oz., cooked, dry heat 3 oz., cooked, dry heat Carbohydrates Dietary Fiber 0 0 0 1.3 g 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 6.6 g 0 5.8 g 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Page 34 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Shellfish Food Abalone Clams, mixed species, breaded and fried Clams, mixed species, canned Clams, mixed species, steamed Crab, Alaskan king Crab, blue Crab, soft-shell Crayfish Lobster Mussels, blue Oysters, Eastern, breaded and fried Oysters, Eastern, steamed Oysters, Eastern, uncooked Scallops, mixed species, breaded and fried Scallops, mixed species, uncooked Shrimp, mixed species, breaded and fried Shrimp, mixed species, steamed Whelks Serving 3 oz., fried 20 small (about 6 3/4 oz.) 3 oz. 20 small (about 3 oz.) 3 oz., steamed 3 oz,cooked, moist heat 1 (about 4 ½ oz.) fried 3 oz., steamed 3 oz,cooked, moist heat 3 oz,cooked,moist heat 6 medium (about 3 oz.) 6 medium (about 1 ½ oz.) 6 medium (about 3 oz.) 2 large (about 1 oz.) 3 oz. 3 oz. 3 oz. 3 oz., cooked, moist heat Carbohydrates Dietary Fiber 9.4 g 19.4 g 0 N/A 4.4 g 4.6 g 0 0 31.2 g 0 1.1 g 6.3 g 10.2 g 0 0 0 0 N/A 0 0 0 0 3.3 g 0 3.3 g 0 3.1 g N/A 2.0 g 9.8 g 0 13.2 g 0 N/A 0 0 Page 35 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Fruit Fresh Fruit Food Acerola Cherries Apple Apples, Dried Apricots Apricots, Dried Avocado Banana Blackberries Blueberries Breadfruit Cantaloupe Carambola Casaba Chayote Cherimoya Cherries, sour Cherries, sweet Cranberries Currants, Black Currants, Red or White Currants, Zante, Dried Dates Figs Figs, dried Grapefruit, Pink or White Grapefruit, White Grapes, American Grapes, European Serving 3 (about ½ oz.) 1 (about 5 oz), w/skin 10 rings (about 2 oz.) 3 (about 4 oz.) 10 halves ½ (about 3 oz.) 1 (about 4 oz.), w/out skin 1 cup 1 cup ¼ (about 3 oz.) 1 cup cubes 1 (about 4 oz.) 1 cup cubes ½ cup, chopped, boiled ½ (about 10 oz.) 1 cup, w/out pits 1 cup, w/out pits ½ cup 1 cup 1 cup ½ cup 5 (about 1 ½ oz.) 3 (about 5 oz.) 3 (about 2 oz.) ½ (about 4 oz.) ½ (about 4 oz.) 1 cup 1 cup Carbohydrates Dietary Fiber 1.1 g 21.1 g 42.2 g 11.8 g 21.6 g 7.4 g 26.7 g 18.4 g 20.5 g 26.0 g 13.4 g 9.9 g 10.5 g 4.1 g 65.6 g 18.9 g 24.0 g 6.0 g 17.2 g 15.5 g 53.3 g 30.5 g 28.8 g 36.7 g 9.5 g 9.9 g 15.8 g 28.4 0.2 g 3.0 g 5.6 g 2.0 g 2.7 g 2.5 g 1.8 g 7.2 g 3.3 g 4.2 g 1.3 g 2.2 g 1.4 g 2.4 g 8.7 g 1.9 g 1.6 g 2.0 g 4.4 g 4.8 g 4.9 g 3.5 g 5.0 g 5.2 g 0.7 g 0.7 g 0.6 g 1.1 g Page 36 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Food Guava Honeydew Kiwifruit Kumquats Lemon Lime Litchis Litchis, dried Longans Loquats Mamey Mango Nectarine Orange Papaya Passion Fruit Peach Peaches, dried Pear Pears, dried Persimmon Pineapple Plantains Plums Pomegranate Prickly Pear Prunes Pummelos Quince Raisins, golden, Seedless Raisins, seedless Raspberries Serving 1 (about 3 oz.) 1 cup cubes 1 (about 2 ½ oz.) 5 (about 3 ½ oz.) ½ (about 1 oz.), w/out skin ½ (about 1 oz.), w/out skin 10 (about 3 ½ oz.) 1 oz. 20 (about 2 oz.) 10 (about 3 ½ oz.) ½ (about 7 ½ oz.) ½ (about 3 ½ oz.) 1 (5 oz.) 1 (about 4 ½ oz.) ½ (about 5 ½ oz.) 5 (3 ½ oz.) 1 5 halves(about 2 oz) 1 (6 oz) 5 halves (3 oz.) 1 (6 oz.) 1 cup cubes ½ cup slices, cooked 2 (about 4 3/4 oz.) ½ (about 3 oz.) 1 (about 3 ½ oz.) 5 (about 1 ½ oz.) 1 cup sections 1 (about 3 oz.) ½ cup ½ cup 1 cup Carbohydrates Dietary Fiber 10.7 g 15.6 g 11.3 g 16.4 g 2.7 g 3.5 g 15.9 g 19.8 g 9.7 g 12.1 g 26.4 g 17.6 g 16.0 g 15.4 g 14.9 g 23.4 g 9.7 g 39.9 g 25.1 g 61.0 g 31.2 g 19.2 g 24.0 g 17.2 g 13.2 g 9.9 g 26.3 g 18.3 g 14.1 g 57.7 g 57.4 g 14.2 g 4.9 g 1.4 g 2.6 g 3.7 g 0.6 g 0.7 g 0.5 g 0.6 g 0.7 g 1.7 g 6.3 g 2.1 g 2.2 g 3.1 g 2.6 g 1.7 g 1.4 g 5.3 g 4.3 g 11.5 g 2.9 g 1.9 g 1.8 g 2.0 g 2.8 g 3.7 g 3.0 g N/A 1.7 g 3.9 g 3.9 g 6.0 g Page 37 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Food Sapote Strawberries Tangerine Watermelon Serving ½ (about 4 oz.) 1 cup 1 (3 oz.) 1 cup cubes Carbohydrates Dietary Fiber 38.0 g 10.5 g 9.4 g 11.5 g 4.4 g 3.9 g N/A 0.6 g Recipe: STRAWBERRY CHIFFON PIE 1 cup crushed pineapple, unsweetened 12 strawberries 1 pkg. O-Zenta strawberry gelatin 7 pkgs. artificial sweetener 1 cup evaporated skim milk, chilled 1 tbsp. lemon juice 1 ½ tsp. vanilla extract 1 tsp. almond extract Bring pineapple to boil. Stir in strawberries, gelatin, and sweetener. Stir until gelatin is dissolved. Whip milk and lemon juice in chilled bowl until frothy. Add extracts and beat until stiff. Add gelatin mixture slowly to whipped milk. Pile into 10 inch pie plate and refrigerate. Garnish with additional strawberries. Page 38 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Grains & Pasta Grains Food Amaranth Seeds Barley, pearled Bran, Corn Bran, Oat Bran, rice Bran, wheat Buckwheat Groats Bulgur Wheat Cornmeal, Whole Grain, White or Yellow Corn Grits, White or Yellow Couscous Hominy, White or Yellow, Canned Millet Quinoa Rice, Brown Rice, White, Enriched Rice, Wild Rye Triticale Wheat Germ Serving ¼ cup, raw ½ cup cooked 2 Tbsp., raw 2 Tbsp., raw 2 Tbsp., raw 2 Tbsp., raw ½ cup, cooked ½ cup, cooked ¼ cup, raw ½ cup, cooked ½ cup, cooked ½ cup, raw ½ cup, cooked ¼ cup, raw ½ cup, cooked ½ cup, cooked ½ cup, cooked ¼ cup, raw ½ cup, raw ¼ cup, toasted Carbohydrates Dietary Fiber 32.4 g 22.3 g 8.0 g 7.7 g 5.2 g 4.5 g 19.7 g 16.9 g 23.1 g 15.7 g 20.9 g 11.4 g 28.4 g 29.3 g 23.0 g 29.2 g 17.5 g 29.3 g 34.6 g 14.1 g 7.5 g 4.4 g 7.9 g 1.8 g 2.3 g 3.0 g N/A 4.1 g 3.3 g 1.9 g 0.9 g 2.0 g 1.8 g N/A 1.7 g 0.2 g 0.6 g N/A 8.7 g 3.7 g Page 39 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Hot Cereals Food Cream of Rice Cream of Wheat, Quick-cooking Farina, Enriched Oatmeal Ralston Wheatena Serving Carbohydrates Dietary Fiber 21.1 g 20.0 g 18.6 g 18.9 g 21.3 g 21.5 g N/A 1.0 g 2.5 g 3.9 g 6.0 g 4.0 g Carbohydrates Dietary Fiber 1 cup, cooked 1 cup, cooked 1 cup, cooked 1 cup, raw 39.7 g 35.7 g 37.2 g 120.5 g 2.2 g N/A 4.2 g 0.1 g 1 cup, cooked 1 cup, cooked 1 cup, cooked 1 cup, cooked 1 cup, cooked 1 cup, cooked 1 cup, cooked 1 cup, cooked 1 cup, cooked 39.7 g 24.4 g 48.5 g 38.8 g 34.9 g 35.1 g 39.7 g 36.6 g 37.2 g 3.5 g N/A N/A N/A 2.2 g N/A 2.2 g N/A 5.4 g 3/4 cup, cooked 3/4 cup, cooked 3/4 cup, cooked 3/4 cup, cooked 3/4 cup, cooked 3/4 cup, cooked Pasta Food Macaroni, Enriched Macaroni, Vegetable, Enriched Macaroni, Whole Wheat Noodles, Chinese Cellophane, Dehydrated Noodles, Egg, Enriched Noodles, Japanese Soba Noodles, Japanese Somen Noodles, Spinach, Enriched Pasta, Fresh Pasta, Spinach, Fresh Spaghetti, Enriched Spaghetti, Spinach Spaghetti, Whole Wheat Serving Page 40 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Meats & Poultry Beef Food Beef liver Blade roast Bottom round roast Brisket Eye round roast Filet mignon Flank steak Ground beef, extra-lean Porterhouse steak Pot roast, arm Rib eye steak Shank cross cuts Short ribs Sirloin steak, wedge bone T-bone steak Tip round steak Top loin steak Top round steak Tripe, pickled Serving 3 oz., braised 3 oz., lean only, braised 3 oz., lean only, braised 3 oz., lean only, braised 3 oz., lean only, roasted 3 oz., lean only, broiled 3 oz., lean only, broiled 3 oz., broiled 3 oz., lean only, broiled 3 oz., lean only, braised 3 oz., lean only, broiled 3 oz., lean only, simmered 3 oz., lean only, braised 3 oz., lean only, broiled 3 oz., lean only, broiled 3 oz., lean only, roasted 3 oz., lean only, broiled 3 oz., lean only, broiled 3 oz. Carbohydrates Dietary Fiber 3.0 g 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Carbohydrates Dietary Fiber 0 0 0 0 0 0 0 0 0 0 Game Food Bear Bison Boar, wild Caribou Deer (venison) Serving 3 oz., simmered 3 oz., roasted 3 oz., roasted 3 oz., roasted 3 oz., roasted Page 41 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Food Elk Moose Pheasant Quail Rabbit, domestic Squab (pigeon) Serving 3 oz., roasted 3 oz., roasted 3 oz., meat only, uncooked 1, meat only, uncooked 3 oz., roasted 1, meat only, uncooked Carbohydrates Dietary Fiber 0 0 0 0 0 0 0 0 0 0 0 0 Carbohydrates Dietary Fiber 0 0 0 0 0 2.2 g 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Carbohydrates Dietary Fiber 1.6 g 0 0.4 g 1.5 g 0.4 g 0.6 g 0 0 0 0 Lamb Food Arm roast Blade roast Foreshank Ground lamb Leg Liver Loin roast Rib roast Shank Shoulder Sirloin Stew/kabob meat Serving 3 oz., lean only, roasted 3 oz., lean only, roasted 3 oz., lean only, braised 3 oz., broiled 3 oz., lean only, roasted 3 oz., braised 3 oz., lean only, roasted 3 oz., lean only, roasted 3 oz., lean only, roasted 3 oz., lean only, roasted 3 oz., lean only, roasted 3 oz., lean only, broiled Lunch Meat and Sausage Food Beef, cured Bologna, beef Bologna, Lebanon Bologna, pork Bologna, turkey Serving 7 thin slices (about 1 oz.) 2 slices (about 2 oz.) 2 slices (about 2 oz.) 2 slices (about 2 oz.) 2 slices (about 2 oz.) Page 42 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Food Bratwurst, fresh Braunschweiger Chicken roll, light meat Chorizo, dried Corned beef Frankfurter, beef Frankfurter, chicken Frankfurter, turkey Ham Head cheese Honey loaf Kielbasa, smoked Knockwurst, smoked Liverwurst, fresh Mortadella Olive loaf Pastrami, beef Pastrami, turkey Pepperoni Pickle and pimiento loaf Salami, beef Salami, pork Salami, turkey Sausage, beef, smoked Sausage, Italian, fresh Sausage, pork, fresh Sausage, pork, smoked Sausage, Vienna Scrapple Turkey breast Serving 1 link (about 3 oz.) 2 oz. 2 slices (about 2 oz.) 1 link (about 2 oz.) 2 slices (about 2 oz.) 1 (about 1 ½ oz.) 1 (about 1 ½ oz.) 1 (about 1 ½ oz.) 2 slices (about 2 oz.) 2 slices (about 2 oz.) 2 slices (about 2 oz.) 2 slices (about 2 oz.) 1 link (about 2 ½ oz.) 3 slices (about 2 oz.) 4 slices (about 2 oz.) 2 slices (about 2 oz.) 2 slices (about 2 oz.) 2 slices (about 2 oz.) 10 slices(about 2 oz.) 2 slices (about 2 oz.) 2 slices (about 2 oz.) 3 slices (about 2 oz.) 2 slices (about 2 oz.) 1 link (about 1 ½ oz.) 1 link (about 2 ½ oz.) 4 links (about 2 oz.) 1 link (about 2 ½ oz.) 3 ½ (about 2 oz.) 2 oz. 2 slices (about 1 ½ oz.) Carbohydrates Dietary Fiber 1.8 g 1.8 g 1.4 g 1.1 g 0 0.8 g 3.1 g 0.7 g 1.8 g 0.2 g 3.0 g 1.2 g 1.2 g 1.3 g 1.8 g 5.2 g 1.7 g 0.9 g 1.6 g 3.3 g 1.6 g 0.9 g 0.3 g 1.0 g 1.0 g 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.5 g 1.4 g 0 0 1.2 g 8.2 g 0 0 N/A 0 Page 43 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Food Turkey ham Turkey roll, light meat Serving 2 slices (about 2 oz.) 2 slices (about 2 oz.) Carbohydrates Dietary Fiber 0.2 g 0.3 g 0 0 Carbohydrates Dietary Fiber 0.1 g 0.6 g 0 0 0 0.4 g 0 3.2 g 0 Trace 0 0 0 0 0 N/A 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Carbohydrates Dietary Fiber 0 0 0 0 0 0 0 0 Pork Food Bacon Bacon, Canadian Blade loin roast Center loin Center rib Ham, cured Ham, fresh (leg) Liver Picnic shoulder arm Pig’s feet, pickled Shoulder blade Sirloin Spareribs Tenderloin Top loin Serving 3 medium slices (about 3/4 oz.) 2 medium slices (about 1.5oz.) 3 oz., lean only, roasted 3 oz., lean only, roasted 3 oz., lean only, roasted 3 oz., boneless, roasted 3 oz., lean only, roasted 3 oz., braised 3 oz., lean only, roasted 3 oz. 3 oz., lean only, roasted 3 oz., lean only, roasted 3 oz., lean only, braised 3 oz., lean only, roasted 3 oz., lean only, roasted Poultry Food Capon Chicken back, broiler/fryer Chicken breast, broiler/fryer Chicken drumsticks, broiler/fryer Serving 3 oz., meat only, roasted 1 (about 3 oz.), meat only ½ (about 3 oz.), meat only 2 (about 3 oz.), meat only Page 44 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Food Chicken giblets, broiler/fryer Chicken gizzards, broiler/fryer Chicken leg, broiler/fryer Chicken liver, broiler/fryer Chicken thigh, broiler/fryer Chicken wings, broiler/fryer Duck Goose Turkey, dark meat Turkey gizzards Turkey liver Turkey white meat Serving 3 oz., simmered 3 oz., simmered 1 (about 3 oz.), meat only 3 oz., simmered 1 (about 2 oz.), meat only 4 (about 3 oz.), meat only 3 oz., meat only, roasted 3 oz., meat only, roasted 3 oz., meat only, roasted 3 oz., simmered 3 oz., simmered 3 oz., meat only, roasted Carbohydrates Dietary Fiber 0.8 g 1.0 g 0 0.8 g 0 0 0 0 0 0.5 g 2.9 g 0 0 0 0 0 0 0 0 0 0 0 0 0 Carbohydrates Dietary Fiber 0 0 0 0 2.3 g 0 0 0 0 0 0 0 0 0 0 0 Carbohydrates Dietary Fiber 0 0 0 0 Veal Food Arm roast Blade roast Ground veal Leg Liver Loin Rib roast Sirloin Serving 3 oz., lean only, roasted 3 oz., lean only, roasted 3 oz., broiled 3 oz., lean only, roasted 3 oz., braised 3 oz., lean only, roasted 3 oz., lean only, roasted 3 oz., lean only, roasted Other Meat Food Frogs’ legs Goat Serving 3 oz., uncooked 3 oz., roasted Page 45 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Nuts and Seeds Nuts Food Almonds, dried, unblanched Brazil nuts, dried, unblanched Cashew nuts, dry-roasted Chestnuts, European, roasted Coconut, raw Coconut, sweetened, flaked Coconut cream, canned Filberts, dried, unblanched Hickory nuts, dried Macadamia nuts, dried Mixed nuts, dry-roasted Peanuts, dry-roasted Pecans, dried Pine nuts, pignolia, dried Pine nuts, pinon, dried Pistachio nuts, dried Walnuts, black, dried Walnuts, English, dried Serving 1 oz. 1 oz. 1 oz. 1 oz. 1 oz., grated 1 oz. ¼ cup 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. Carbohydrates Dietary Fiber 5.8 g 3.6 g 9.3 g 15.0 g 4.3 g 11.7 g 6.2 g 4.4 g 5.2 g 3.9 g 7.2 g 6.0 g 5.2 g 4.0 g 5.5 g 7.1 g 3.4 g 5.2 g 1.9 g 1.6 g 0.9 g 3.7 g 2.5 g 4.7g N/A 1.8 g 1.8 g N/A 2.6 g 2.2 g 1.9 g 4.1 g 3.0 g 3.1 g 1.4 g 1.4 g 5.1 g 0.8 g 5.3 g 3.9 g 0.8 g 1.9 g Seeds Pumpkin seeds, dried Sesame seeds, dried Sunflower seeds, dried 1 oz., hulled 1 Tbsp., hulled 1 oz. Page 46 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Prepared Foods Bean Dishes Food Baked beans, homemade Chili, canned, with beans Refried beans, canned Serving ½ cup ½ cup ½ cup Carbohydrates Dietary Fiber 27.0 g 15.2 g 23.3 g 9.8 g 4.6 g 6.7 g Carbohydrates Dietary Fiber 39.5 g 5.3 g 23.5 g 17.4 g 2.8 g 7.0 g 13.2 g N/A N/A 1.1 g N/A N/A 0 N/A Carbohydrates Dietary Fiber 17.2 g 6.7 g 0.1 g 0 33.2 g 6.4 g 8.8 g 14.3 g 18.8 g N/A N/A 0.4 g 0.8 g N/A Beef Dishes Food Beef potpie, homemade Beef stroganoff Corned beef hash, canned Creamed chipped beef, homemade Meat loaf Salisbury steak Swedish meatballs Serving 1 piece (about 7 ½ oz.), baked 6 oz. Frozen entrée 1 cup 1 cup 3 oz. 5 oz. Frozen entrée 6 oz. Frozen entrée, w/ sauce Breakfast Dishes Food French toast, homemade Ham and cheese omelet Johnnycake (homemade cornbread) Pancake, buckwheat, from mix Pancake, plain or buttermilk, from mix Waffle, frozen, enriched Waffle, homemade, enriched Serving 1 slice (about 2 oz.) 1 (about 4 oz.) made w/2 eggs 1 (about 2 ½ oz) 1 (1 oz.) made w/egg & milk 1 (1 oz.) made w/egg & milk 1 (about 1 ¼ oz.) 1 (about 1 3/4 oz.) Page 47 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Cheese Dishes Food Cheese blintzes Cheese fondue Cheese soufflé, homemade Macaroni and cheese, homemade Quiche Lorraine Welsh rarebit Serving 8 oz. Frozen entrée ¼ cup 1 cup 1 cup, baked 1 slice (about 6 ¼ oz.) 1 cup Carbohydrates Dietary Fiber 31.2 g 5.7 g 5.9 g 40.2 g 29.0 g N/A 0 N/A N/A N/A 14.6 g N/A Carbohydrates Dietary Fiber 12.3 g 7.7 g 14.9 g N/A N/A N/A 42.5 g 42.9 g N/A N/A Carbohydrates Dietary Fiber 0.3 g 8.6 g 3.1 g 12.8 g 14.8 g 15.4 g N/A N/A 0 N/A 0.5 g N/A Chicken/Turkey Dishes Food Chicken a la king, homemade Chicken fricassee, homemade Chicken Kiev Chicken potpie, homemade Turkey potpie, homemade Serving 1 cup 1 cup 6 ½ oz. Frozen entrée 1 piece (about 8 ¼ oz.), baked 1 piece (about 8 ¼ oz.), baked Fish/Seafood Dishes Food Crab cake Crab imperial Gefilte fish Lobster Newburg Lobster Thermidor Seafood Creole Serving 1 (about 2 oz.), fried 1 cup 1 piece, cooked, in broth 1 cup 5 ½ oz. 6 oz. Frozen entrée Page 48 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Italian Dishes Food Beef ravioli Chicken Cacciatore Eggplant parmigiana Sausage and peppers Lasagna Linguini with white clam sauce, canned Manicotti Pasta primavera Spaghetti, homemade Spaghetti and meatballs, homemade Turkey Tetrazzini Veal Marsala Veal parmigiana Serving 5 oz. Frozen entrée 10 oz. Frozen entrée 6 ½ oz. Frozen entrée 6 oz. Frozen entrée 6 oz. Frozen entrée 11 oz. 5 oz. Frozen entrée 6 oz. Frozen entrée 1 cup 1 cup 6 oz. Frozen entrée 6 oz. Frozen entrée 5 oz. Frozen entrée Carbohydrates Dietary Fiber 24.4 g 35.0 g 17.9 g N/A N/A N/A 9.6 g 21.0 g 56.4 g 12.5 g 32.3 g 37.0 g 38.7 g 15.9 g 7.7 g 11.8 g N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A Carbohydrates Dietary Fiber 16.1 g 10.0 g 12.8 g 44.0 g 21.0 g N/A N/A N/A N/A N/A Oriental Dishes Food Beef teriyaki Chicken chow mein, homemade Chop suey, homemade Green-pepper steak Sweet-and-sour pork Serving 6 oz. Frozen entrée 1 cup, w/out noodles 1 cup 10 oz. Frozen entrée 6 oz. Frozen entrée Page 49 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Potato/Rice Dishes Food Hash brown potatoes Mashed potatoes O’Brien potatoes Potato pancake Potatoes Au Gratin Scalloped potatoes Spanish rice, homemade Serving ½ cup ½ cup ½ cup 1 (about 2 3/4 oz.) ½ cup ½ cup ½ cup Carbohydrates Dietary Fiber 5.8 g 18.4 g 15.0 g 26.4 g 13.8 g 13.2 g 20.3 g 1.6 g 2.1g N/A 1.5 g 2.2 g 2.3 g N/A Carbohydrates Dietary Fiber 7.5 g 6.0 g 13.4 g 14.0 g 19.8 g 8.0g 27.6 g 44.6 g N/A N/A N/A N/A N/A N/A N/A N/A Carbohydrates Dietary Fiber 27.6 g 39.4 g 13.9 g 53.9 g 29.4 g 32.7 g 3.7 g N/A N/A 1.2 g 2.7 g 0.5 g Salad and Sandwiches Food Coleslaw Lobster salad Pasta salad Potato salad Three-bean salad Tuna salad Bacon, lettuce, and tomato sandwich Peanut butter and jelly sandwich Serving ½ cup ½ cup 3 ½ oz. ½ cup ½ cup 3 oz. 1 (about 4 3/4 oz.) 1 (about 3 ½ oz.) Other Dishes Food Applesauce, unsweetened Bread stuffing from mix Corn fritter, yellow or white Cranberry sauce, canned Fruit cocktail, canned Poi Serving 1 cup 1 cup, moist 1 (1 ¼ oz.) ½ cup 1 cup, w/juice ½ cup Page 50 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Food Sauerkraut, canned Spinach soufflé Stewed tomatoes Stuffed cabbage Stuffed green pepper Succotash Serving ½ cup, w/liquid 1 cup ½ cup 7 ¼ oz. Frozen entrée 1 (about 6 ½ oz.) ½ cup Carbohydrates Dietary Fiber 5.1 g 2.8 g 6.6 g 18.3 g 3.0 g N/A 0.7 g N/A 31.1 g 23.4 g N/A 5.2 g Page 51 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Sauces & Gravies Gravies Food Au Jus, Canned Au Jus, Dehydrated Beef, Canned Brown, Dehydrated Chicken, Canned Chicken, Dehydrated Mushroom, Canned Onion, Dehydrated Food Pork, Dehydrated Turkey, Canned Turkey, Dehydrated Serving ¼ cup ¼ cup, made w/ water ¼ cup ¼ cup, made w/ water ¼ cup ¼ cup, made w/ water ¼ cup ¼ cup, made w/ water Serving ¼ cup, made w/ water ¼ cup ¼ cup, made w/ water Carbohydrates Dietary Fiber 1.5 g 1.0 g N/A N/A 2.8 g 3.3 g 0.2 g 0.3 g 3.2 g 3.6 g 0.2 g 0.3 g 3.3 g 4.1 g 0.2 g N/A Carbohydrates Dietary Fiber 3.4 g 0.3 g 3.0 g 3.8 g 0.2 g 0.3 g Carbohydrates Dietary Fiber 8.0 g 4.4 g N/A N/A 6.4 g 4.5 g N/A 0.2 g 0.1 g 0.1 g Sauces Food Barbecue, Ready-to-Serve Béarnaise, Dehydrated Curry, Dehydrated Hollandaise, Dehydrated Hot Pepper Serving ¼ cup ¼ cup, made w/ milk & butter ¼ cup, made w/ milk ¼ cup, made w/ milk & butter 1 tsp. Page 52 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Food Marianara, Canned Soy, Regular Soy, Shoyu Soy, Tamari Spaghetti, Canned Sweet-and-Sour, Dehydrated Tartar Teriyaki, Dehydrated Teriyaki, Ready-to-Serve Tomato, Canned Tomato Chili, Low Sodium White, Dehydrated Worcestershire Serving ½ cup 1 Tbsp. 1 Tbsp. 1 Tbsp. ½ cup ¼ cup, made w/ water & vinegar 1 Tbsp. ¼ cup, made w/ water ¼ cup ½ cup 1 Tbsp. ¼ cup, made w/ milk 1 tsp. Carbohydrates Dietary Fiber 12.7 g 1.4 g 1.5 g 1.0 g 19.8 g 18.2 g 1.9 g 0 0 0 4.2 g 0.2 g 0.6 g 6.9 g 11.5 g 8.8 g 3.7 g 5.4 g N/A 1.3 g 0.1 g 1.8 g 0.9 g 0.2 g 0.9 g 0 Recipe: LEMON SAUCE 2 c. water 2 tbsp. cornstarch 1 /8 tsp. salt Grated rind of 1 lemon 2 tbsp. margarine 2 tbsp. lemon juice 1 drop yellow food coloring 8 (1 gram) pkg. Equal Combine water, cornstarch, and salt. Stir until smooth in a small saucepan. Cook and stir over medium heat until thickened and clear, then continue to simmer, stirring constantly for another 2 minutes. Remove from heat and add remaining ingredients to sauce, stir lightly to mix well. Serve warm over cake or pudding. ¼ cup per serving. 38 calories, 3 grams cholesterol, trace protein, 3 milligrams fat, 68 milligrams NA. ½ fat, ½ vegetable exchanges. Page 53 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Snacks Various Snacks Food Chips, corn Chips, potato Chips, tortilla Crackers animal Crackers, butter-flavor Crackers, cheese Crackers, cheese and peanut butter Crackers, graham Crackers, saltine Crackers, soda Crackers, wheat Granola bar Melba toast Popcorn, air-popped, unsalted Potato sticks Pretzels, Dutch-type, salted Rice cakes Ry-krisp Serving 30 (about 1 oz.) 10 (about ¾ oz.) 10 (about 1 oz.) 5 (½ oz.) 4 (½ oz.) 4 round (½ oz.) 2 (½ oz.) 1 (½ oz.) 5 (½ oz.) 5 (½ oz.) 7 thin (½ oz.) 1 (about ¾ oz.) 3 pieces (½ oz.) 1 cup 1 oz. 2 large (about 1 oz.) 2 (about ½ oz.) ¼ large square (½ oz) Carbohydrates Dietary Fiber Calories Protein Total Fat 16.9 g 10.4 g 18.0 g 10.4 g 9.4 g 8.5 g 7.9 g 10.4 g 10.2 g 10.0 g 8.8 g 16.0 g 12.0 g 4.6 g 15.2 g 24.3 g 16.0 g 13.0 g 1.6 g 1.0 g 1.8 g Trace 0.2 g 0.1 g 0.2 g 0.5 g 0.4 g 0.3g 0.8g 1.1 g 0.9 g 0.9 g 1.0 g 0.9 g 0.8 g 2.5 g 155 105 150 56 64 67 69 55 61 62 61 109 60 23 148 125 70 40 1.7 g 1.3 g 2.0 g 0.9 g 1.0 g 1.6 g 2.1 g 1.1 g 1.3 g 1.3 g 1.8 g 2.4 g 3.0 g 0.8 g 2.0 g 3.1 g 0.8 g 1.5 g 9.1 g 7.1 g 8.0 g 1.2 g 2.5 g 3.0 g 3.4 g 1.3 g 1.7 g 1.9 g 1.8 g 4.2 g Trace 0.3 g 9.8 g 1.4 g 0.4 g 0.2 g Page 54 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Soups & Stews Soups Food Beef broth or bouillon, cube Beef broth or bouillon, powder Beef broth or bouillon, ready-to-serve Beef mushroom, condensed Beef noodle, condensed Beef noodle, dehydrated Black bean, condensed Cheese, condensed Chicken broth or bouillon, condensed Chicken broth or bouillon, cube Chicken broth or bouillon, powder Chicken gumbo, condensed Chicken mushroom, condensed Chicken noodle, condensed Chicken noodle, dehydrated Chicken noodle, ready-to-serve Chicken rice, condensed Chicken rice, dehydrated Chicken rice, ready-to-serve Chicken vegetable, condensed Chicken vegetable, dehydrated Chicken vegetable, ready-to-serve Clam chowder, Manhattan, condensed Clam chowder, New England, condensed Crab, ready-to-serve Serving 1, in 6 fl. oz. water 1 packet, in 6 fl. oz. water 1 cup 1 cup, made w/water 1 cup, made w/water 1 cup, made w/water 1 cup, made w/water 1 cup, made w/water 1 cup, made w/water 1, in 6 fl. oz. water 1 packet, in 6 fl. oz. water 1 cup, made w/water 1 cup, made w/water 1 cup, made w/water 1 cup, made w/water 1 cup 1 cup, made w/water 1 cup, made w/water 1 cup 1 cup, made w/water 1 cup, made w/water 1 cup 1 cup, made w/water 1 cup, made w/milk & water 1 cup Carbohydrates Dietary Fiber 0.6 g 1.4 g 0 0 0.1 g 6.3 g 9.0 g 6.0 g 19.8 g 10.5 g 1.0 g 1.1 g 1.1 g 0 N/A N/A 0.8 g N/A N/A 0 0 0 8.4 g 9.3 g 9.4 g 7.0 g 17.0 g 7.2 g 9.3 g 13.0 g 8.6 g 7.8 g 18.9 g 12.2 g 12.4 g N/A N/A N/A 0.8 g 3.8 g N/A 0.8 g 1.0 g 1.0 g N/A N/A N/A N/A 10.3 g N/A Page 55 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Food Cream of asparagus, condensed Cream of asparagus, dehydrated Cream of celery, condensed Cream of celery, dehydrated Cream of chicken, condensed Cream of chicken, dehydrated Cream of mushroom, condensed Cream of potato, condensed Gazpacho, ready-to-serve Green pea, condensed Lentil, with ham, ready-to-serve Minestrone, condensed Minestrone, dehydrated Minestrone, ready-to-serve Mushroom, dehydrated Mushroom barley, condensed Onion, condensed Onion, dehydrated Scotch broth, condensed Split pea with ham, condensed Split pea, dehydrated Split pea with ham, ready-to-serve Tomato, condensed Tomato, dehydrated Tomato rice, condensed Turkey noodle, condensed Turkey vegetable, condensed Vegetable beef, condensed Vegetable beef, dehydrated Vegetarian vegetable, condensed Serving 1 cup, made w/water 1 cup, made w/water 1 cup, made w/water 1 cup, made w/water 1 cup, made w/water 1 cup, made w/water 1 cup, made w/water 1 cup, made w/water 1 cup 1 cup, made w/water 1 cup 1 cup, made w/water 1 cup, made w/water 1 cup 1 cup, made w/water 1 cup, made w/water 1 cup, made w/water 1 cup, made w/water 1 cup, made w/water 1 cup, made w/water 1 cup, made w/water 1 cup 1 cup, made w/water 1 cup, made w/water 1 cup, made w/water 1 cup, made w/water 1 cup, made w/water 1 cup, made w/water 1 cup, made w/water 1 cup, made w/water Carbohydrates Dietary Fiber 10.7 g 9.0 g 8.8 g 9.8 g 9.3 g 13.3 g 9.3 g 11.5 g 0.8 g 26.5 g 20.2 g 11.2 g 11.9 g 20.7 g 11.1 g 11.7 g 8.2 g 5.1 g 9.5 g 28.0 g 22.7 g 26.8 g 16.6 g 19.4 g 21.9 g 8.6 g 8.6 g 10.2 g 8.0 g 12.0 g 0.7 g N/A N/A 0.8 g 0.2 g 0.3 g 0.5 g 0.5 g 3.7 g 2.8 g N/A 1.0 g N/A N/A 0.8 g 0.5 g 1.0 g 1.0 g 1.2 g N/A N/A 4.1 g N/A 0.5 g 1.5 g 1.5 g 0.5 g 0.5 g 0.5 g N/A Page 56 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Stews Food Beef, ready-to-serve Beef, homemade Oyster, condensed Oyster, homemade Serving 1 cup 1 cup 1 cup, made w/water 1 cup Carbohydrates Dietary Fiber 17.4 g 15.2 g 4.1 g 10.8 g N/A N/A N/A N/A Recipe: COUNTRY STYLE CHILI 1 lb. ground beef ¾ cup chopped onion 1 (16 oz.) can kidney beans 1 pt. canned tomatoes (2 c.) 1 (8 oz.) can tomato sauce 1 (4 oz.) can mushrooms, stems and pieces 1 ½ cup frozen mixed vegetables 1 tsp. chili powder 1 tsp. salt ¼ tsp. paprika 1 ¼ tsp. cayenne pepper Brown ground beef with fat; drain. Add kidney beans, canned tomatoes, tomato sauce, salt, chili powder, paprika, and cayenne pepper. Simmer ½ hour. While simmering, cook frozen mixed vegetables according to directions. Add mushrooms and cooked vegetables to chili and simmer for an additional ½ hour. 6 servings. Exchanges: 1 starch, 1 bread, 2 lean meat and 2 vegetables; calories: 246; carbohydrates: 24 gm; protein 23 gm; fat 7 gm. Page 57 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Vegetables Selected Vegetables Food Alfalfa sprouts Amaranth leaves Artichoke hearts Asparagus Aubergine (Eggplant ) Bamboo shoots, canned Beets Broccoli Brussels sprouts Cabbage, celery Cabbage, Chinese Cabbage, common Cabbage, red Cabbage, savoy Carrot Cassava Cauliflower Celeriac Celery Chicory Chives Corn, sweet yellow Courgettes (Zucchini ) Cucumber Eggplant (Aubergine) Endive Garden cress Garlic Serving ½ cup raw ½ cup, boiled ½ cup, boiled ½ cup, boiled ½ cup, cubed, boiled 1 cup slices, drained ½ cup slices, boiled ½ cup, chopped, boiled ½ cup, boiled ½ cup, shredded, boiled ½ cup, shredded, boiled ½ cup, shredded, boiled ½ cup, shredded, boiled ½ cup, shredded, boiled 1 (about 2 ½ oz.), raw 3 ½ oz., raw 3 florets (2 oz.), raw 3 ½ oz., boiled ½ cup, diced, raw ½ cup, chopped, raw 1 Tbsp., chopped, raw Kernels from 1 ear, boiled ½ cup slices, boiled ½ (about 5 oz.), raw ½ cup, cubed, boiled ½ cup, chopped, raw ½ cup, raw 1 clove, raw Carbohydrates Dietary Fiber 0.6 g 2.7 g 9.4 g 4.0 g 3.2 g 4.2 g 5.7 g 4.0 g 6.8 g 1.4 g 1.5 g 3.6 g 3.5 g 4.0 g 7.3 g 26.9 g 2.8 g 5.9 g 2.2 g 4.2 g 0.1 g 19.3 g 3.5 g 4.4 g 3.2 g 0.8 g 1.4 g 1.0 g N/A N/A 4.4 g 1.5 g 1.2 g 3.9 g 1.4 g 2.0 g 3.4 g 1.0 g 1.4 g 1.8 g 1.8 g 2.3 g 2.3 g N/A 1.3 g 1.8 g 1.0 g 3.6 g 0.1 g 2.9 g 1.3 g 1.5 g 1.2 g 0.5 g 0.3 g Trace Page 58 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Food Ginger root Greens, beet Greens, collard Greens, dandelion Greens, mustard Greens, turnip Jerusalem artichokes Kale Kelp Kohlrabi Lamb’s-quarters Laver Leeks Lettuce, butterhead Lettuce, iceberg Lettuce, looseleaf Lettuce, romaine Mushrooms Okra Onions Parsley Parsnips Peppers, chili Peppers, green bell Peppers, red bell Potato Pumpkin, canned Purslane Radishes Rhubarb Rutabagas Salsify Serving 1 Tbsp., raw ½ cup, boiled ½ cup, chopped, boiled ½ cup, chopped, boiled ½ cup, chopped, boiled ½ cup, chopped, boiled ½ cup slices, raw ½ cup, chopped, boiled 1 oz., raw ½ cup slices, boiled ½ cup, chopped, boiled 1 oz, raw ½ cup, chopped, boiled 1 cup, shredded, raw 1 cup, shredded, raw 1 cup, shredded, raw 1 cup, shredded, raw ½ cup pieces, boiled ½ cup slices, boiled ½ cup chopped, boiled ½ cup, chopped, raw ½ cup slices, boiled 1 Tbsp., raw ½ cup, chopped, raw ½ cup, chopped, raw 1 (about 7 oz.), baked ½ cup ½ cup, boiled ½ cup slices, raw 1 cup, diced, raw ½ cup cubes, boiled ½ cup slices, boiled Carbohydrates Dietary Fiber 0.9 g 3.9 g 3.9 g 3.3 g 1.5 g 3.1 g 13.1 g 3.7 g 2.7 g 5.5 g 4.5 g 1.4 g 4.0 g 1.0 g 2.8 g 2.0 g 1.3 g 4.0 g 5.8 g 6.9 g 2.1 g 15.2 g 0.9 g 3.2 g 3.2 g 51.0 g 9.9 g 2.0 g 2.0 g 5.5 g 6.6 g 10.5 g 0.1 g 2.1 g 1.3 g 1.5 g 1.4 g 2.2 g 1.2 g 1.3 g 0.1 g 0.9 g 1.9 g N/A 1.3 g 0.4 g 1.4 g 1.0 g 1.0 g 1.7 g 2.6 g 1.3 g 1.3 g 3.8 g 0.1 g 0.8 g 0.8 g 2.2 g 3.4 g N/A 1.3 g 2.2 g 2.0 g 2.1 g Page 59 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Food Scallions Shallots Spinach Squash, acorn Squash, butternut Squash, crookneck, or straightneck Squash, hubbard Squash, spaghetti Squash, zucchini Sweet potato Swiss chard Tomato Turnips Wakame Water chestnuts, canned Watercress Yams Zucchini (Courgettes) Serving ½ cup, chopped, raw 1 Tbsp., chopped, raw ½ cup, boiled ½ cup cubes, baked ½ cup cubes, baked ½ cup slices, boiled ½ cup cubes, baked 1 cup, boiled/baked ½ cup slices, boiled 1 (about 4 oz.) baked ½ cup, chopped, boiled 1 (about 4 oz.), raw ½ cup cues, boiled 1 oz., raw ½ cup slices ½ cup, chopped, raw ½ cup cubes, boiled/baked ½ cup slices, boiled Carbohydrates Dietary Fiber 3.7 g 1.7 g 3.4 g 14.9 g 10.7 g 3.9 g 11.0 g 10.0 g 3.5 g 27.7 g 3.6 g 5.7 g 3.8 g 2.5 g 8.7 g 0.2 g 18.7 g 3.5 g 1.2 g 0.2 g 2.0 g 2.9 g 2.9 g 1.3 g 2.9 g 2.2 g 1.3 g 3.4 g 1.8 g 1.6 g 1.6 g 0.1 g 1.5 g 0.4 g 2.7 g 1.3 g Recipe: SPANISH STRING BEANS 1 sm. jar pimento ¼ tsp. onion flakes 2 tbsp. skim milk solids ½ cup chicken bouillon 1 (9 oz.) pkg. frozen French style green beans Simmer pimentos, onion flakes and skim milk. Simmer in chicken bouillon for 10 minutes. Add frozen beans, cover and cook until beans are done. Do not over cook beans. Page 60 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings More Low-Carbohydrate Recipes Here are some additional low-carbohydrate recipes, courtesy of Remedy Direct, who supply the WSN Diabetic Pack. Zanibar Chicken 3 pounds chicken thighs and/or drumsticks 2 tsp. cinnamon ¼ tsp. ground cloves ¼ pepper 2 Tbsp olive oil 1 medium onion, chopped 1 garlic clove, crushed thru a press ¾ cup orange juice 3 Tbsp raisins 1 /3 cup slivered almonds Season chicken with the spices. In a large fry pan, heat oil over med-high heat. Add chicken, in batches if necessary, and cook, turning until browned, about 10 minutes. Remove and set aside. Add onion to pan. Cook until soft, about 3 minutes. Add garlic and cook 1 minute longer. Return chicken to pan. Add orange juice and raisins. Cover, reduce heat, and simmer 15 minutes, until chicken is tender. Garnish with almonds. Page 61 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Lamb with Sweet Red Peppers 3 pounds boneless leg of lamb, cut into 1½ -inch pieces ½ tsp pepper 3 Tbsp olive oil 2 garlic cloves, chopped 2 cups hot water 3 Tbsp chopped fresh parsley 2 large red bell peppers, cut into 1½ to 2 inch pieces Season lamb with ¼ tsp pepper. In a large frying pan or flameproof casserole, heat oil over high heat. Add lamb and cook, turning frequently, 3-5 minutes, or until browned on all sides. Add garlic, water and remaining ¼ tsp pepper. Bring to a boil, reduce heat to medium, and cook partially covered 30 minutes. Uncover and cook 10 minutes longer, or until lamb is fork tender. Add parsley and red peppers to pan. Cook 10 minutes, or until peppers are just tender. Cajun-Style Broiled Swordfish 1 t paprika 4 swordfish steaks, ¾" to 1" thick ½ t dried thyme ¼ t garlic powder ¼ t black pepper ¼ t oregano 1 /8 t ground red pepper ¼ c lemon juice Thaw fish, if frozen. Rinse and pat dry with paper towels. For seasoning mixture, in shallow dish, stir together spices. Place lemon juice in bowl. Dip steaks in juice, then coat lightly with seasoning mixture. Preheat broiler. Spray unheated rack of pan with nonstick spray. Arrange seasoned fish on rack. Broil 4 inches from heat until fish flakes easily with fork (4 to 6 minutes per ½" thickness). Turn once during broiling time. Page 62 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Fresh Spinach Salad 1 lb. fresh spinach, washed, drained and torn into desired pieces 1 can sliced water chestnuts 1 lb. fresh mushrooms, sliced thinly ½ lb. bacon, cooked and crumbled 4 hardboiled eggs, sliced Make sure spinach has been well drained and isn't watery. Combine all above salad ingredients in a large bowl. (toss the spinach, mushrooms, and water chestnuts together then top with bacon and sliced hardboiled eggs as garnish until time to serve.) Chill. This is a wonderful change from a plain iceberg lettuce salad. Leftovers don't keep well, spinach tends to wilt down. So eat it all at the first serving or shortly thereafter. Italian-Style Sautéed Broccoli 1 2 1 4 1 1 tsp. extra virgin olive oil or 3 garlic cloves, minced onion, diced or 5 button mushrooms, brushed clean and thinly sliced or 2 tomatoes, diced head broccoli, cut into small flowerets, with stems peeled and thinly sliced Bring a large pot of water to boil over high heat. Add broccoli and cook until bright green but not completely tender, about 3 minutes. Plunge into cold water to stop the cooking process and preserve the bright color. Heat oil in a skillet over medium heat. Add garlic, onion, and cook, stirring, 2-3 minutes. Add tomatoes and stir well. Cover and simmer 10-15 minutes. Remove cover and stir in broccoli. Simmer, uncovered, 2-3 minutes. Serve hot, makes 4 servings. Page 63 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Cream of Cauliflower Soup 1 large head of cauliflower 2-3 stalks celery 1 carrot 2 cloves garlic 1-2 onions 1-2 tsp ground cumin ½ tsp pepper a few sprigs of parsley ¼ tsp sage (or your favorite blend of herbs; spices) Chop head of cauliflower (save a handful of tiny flowerets for a raw garnish) and put in a soup pot. Chop; add stalks celery, carrot, garlic and onions. Add spices. Barely cover with water, bring to boil and simmer until veggies are tender. Blend the contents of the pot and adjust seasonings to taste. Add a little hot water if the soup is too thick. Serve garnished with raw flowerets. Serving suggestion: Serve with a steak, plus a spinach/lettuce and mushroom salad garnished with grated carrot and parsley. You can use the same basic recipe for Cream of Broccoli or Cream of Asparagus Soup. You won't miss the fact that is no actual cream in the soup, given the thick consistency and rich flavor of the main veggie. You can also add chopped, cooked meat for a quick lunch. Page 64 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings "Guilt-Free" Low-Carb Ice Cream 1 Pint of heavy sweet cream ¼ tsp real vanilla extract ½ cup of Splenda 2 trays of ice Fill a blender one-third full of ice cubes. Pour in the sweet cream just to the top of the ice cubes. Add in the vanilla and Splenda. Start mixing on slow speed and as the ice breaks up keep increasing the speed of the blender. Assist the stirring as needed with a long spoon. It will become very thick and smooth and your blender may need a little help in keeping the mixture moving. This will make 4 servings of soft vanilla ice cream containing about 4 grams of carbohydrates per serving. As soon as it is smooth and creamy, quickly dish it out and enjoy! This must be eaten as soon as it is made or it will get too soft, and it does not freeze well. Best eaten fresh out of the blender. Adding a quarter cup of ripe blueberries and reducing the equivalent volume of sweet cream results in an incredible soft blueberry ice cream! Steamed Chinese Style Fish 1. Use fish chunks or whole fish. 2. Cut shallow slices into fish and insert garlic slices. 3. Place in top of steamer or on lettuce leaves in top of steamer. [I've also used a wok: place wooden chopsticks across bottom of wok and a heat-proof dish on chopsticks. Water in wok underneath chopsticks] Fish on plate and cover.] 4. Place sliced green onions over fish and any other seasoning wanted. Cover. 5. When fish is tender/soft/flaking remove and quickly pour sauce over. 6. Add fresh sliced green onions to serve. Sauce While fish is steaming warm ½ cup oil and ½ cup soy sauce together, add chopped/sliced/mashed garlic… however you like it. Page 65 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Cold Shrimp Stuffed Avocados 3 large avocados juice of 1 lemon 1 pound cooked shelled shrimp coarsely chopped (reserve 6 whole shrimp) 1 hot chili pepper, peeled if fresh, seeded, washed and chopped fine 1 hard-cooked egg, chopped 2 dozen pitted green or black olives, chopped mayonnaise pepper 3 Tbsp minced fresh coriander leaves or parsley Cut avocados in half lengthwise, pit, and scoop out the flesh. Put the flesh into a bowl, and then sprinkle the shells with a little lemon juice to prevent darkening. Mash the avocado flesh with a fork. Add the shrimp, hot pepper, egg and olives and mix well. Add enough mayonnaise, beginning with 1/3 cup, to bind the ingredients together. Pepper to taste. Stuff the avocado shells with this mixture. Top each with one of the reserved shrimp and sprinkle with coriander. This recipe makes 6 servings. Low-Carb Holiday Eggnog 6 Eggs, slightly beaten 10 – 12 Packets of Splenda ½ Teaspoon salt 5 Cups heavy cream 1 Teaspoon vanilla ¼ to 1 Cup light rum (optional) or 1 Teaspoon rum extract Nutmeg In a large sauce pan, combine eggs and salt. Stir in cream. Cook over low heat, stirring constantly until mixture thickens and coats the spoon. Remove from heat, stir in the Splenda and vanilla. Cool; refrigerate immediately. At serving time, pour into serving bowl. Stir in rum or rum extract and sprinkle with nutmeg. Makes approximately 12 – 16 (½ cup) servings at approximately 3 carbs per ½ cup serving. Page 66 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Apple-Cider Vinegar Salad Dressing Apple cider vinegar is vinegar that works well. It is recommended that the typical apple cider vinegar product carried by large grocery chains be avoided. Instead, look for raw, unfiltered, unpasteurized apple cider vinegar, usually available at many health food stores. To make a quantity of your own salad dressing, just mix one part oil (or water) to two parts vinegar. Condiments such as garlic and/or onion powder, salt and pepper, should be added to taste. Baked Custard 4 Large Eggs ½ Cup of Splenda ½ Teaspoon salt 1 ½ Cups Heavy Cream 1 Cup Water 1 Teaspoon Vanilla Extract 1 /8 to ¼ Teaspoon Ground Nutmeg, for garnish Preheat oven to 350 F COMBINE eggs, Splenda and salt in large mixing bowl. Add milk, water and vanilla extract; beat until mixed. Pour into six 6-ounce custard cups. Sprinkle with nutmeg, Place cups in 13X9-inch baking pan; fill pan with hot water to 1-inch depth. BAKE for 35 to 40 minutes or until knife inserted near center comes out clean. Remove cups to wire rack to cool completely. Refrigerate until ready to serve. Page 67 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Diabetic-Safe Cheesecake Crust: 1½ Cup fine ground pecans 2 tablespoons melted butter 1 tablespoon Splenda Mix all ingredients - press evenly into a greased "spring form pan" (I line the bottom and sides of the pan with the new Non-Stick Aluminum foil). Bake crust for 10 minutes at 350° and let cool before adding cheesecake mix. Cheese Cake: 5 - 8oz packages of cream cheese 5 large eggs 2 large egg yolks ¼ cup heavy cream ½ teaspoon of vanilla extract ½ teaspoon of either almond or lemon extract (my favorite is the almond) 1¾ cups Splenda (approx 42 packets) Preheat the oven to 475°. In a bowl beat cream cheese with sweetener until smooth. Add eggs, cream, yolks and extracts - beat for 5 minutes. Pour mixture into greased or lined spring form pan, and bake for 12 minutes. Turn oven down to 350° and bake for 35 minutes longer. Turn off oven and leave cake in for another 30 minutes. Remove cake and let cool completely in pan. Refrigerate overnight and remove from pan before serving. Cake may crack during baking but don't worry - it's normal. You can top the cheesecake with a no-sugar jelly (e.g. "Fifty50" brand - some of the flavors are peach, blackberry, apricot, and strawberry). You won't believe how good this is! Page 68 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Cauliflower Soufflé ½ cup steamed, mashed cauliflower 1 egg ¼ cup cottage cheese (or ricotta) 2 Tablespoons grated cheddar cheese pinch of nutmeg ; dash of cloves salt, pepper to taste ; onion/garlic (optional) Mix all ingredients together, microwave for 5 minutes or bake for 20. If you use ¼ cup of heavy cream instead of the cottage/ricotta cheese, it will be more like a quiche than a soufflé. Source Low Carb Foods When you convert some of your favorite recipes you may have difficulty finding alternative ingredients with a low-carbohydrate value. If so check these websites, you may find what you’re looking for: US www.davincigourmet.com or www.lowcarbyummies.com Canada www.lowcarb.ca UK www.lowcarbmegastore.com or www.avidlite.co.uk Get more ‘easy-to-follow’ diabetic recipes… see the Delicious Diabetic Recipe Book offer on the following page… Page 69 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Delicious Diabetic Recipes - Book Offer Want to add some tasty recipes to your collection? Recipes you know come within your diet restrictions? Now you can enjoy these 450 Tasty Diabetic Recipes and keep within your diet restrictions Delight your tastebuds and satisfy your appetite M illions of people have diabetes and have to maintain a special diet. But this doesn't mean you can't enjoy the foods you like, you just have to modify your recipes a little, or find new exciting dishes like the ones in this recipe e-book. In here you'll find recipes for things you may have thought you couldn't have any more, like Fudge, Cakes and Cookies. Well the good news is you can still have all those tasty foods; you just need these recipes that tell you how to make them so they don’t throw your blood sugars out! In this e-book are recipes for low sugar dishes; low calorie dishes; low fat dishes and low carbohydrate dishes. You are sure to find meals that will soon become firm favorites. What’s more the e-book itself costs less than you would probably spend on a meal out. You don't even have to be a diabetic to enjoy these recipes, anyone wanting to cut down on the sugar in their diet benefits from these recipes! Take a look at the contents list I’ve extracted from the e-book (on the next few pages) to see exactly what you get in this amazing collection of ‘Delicious Diabetic Recipes’! To grab your copy visit www.your-diabetes.com/diabetic-recipe-book now! Page 70 http://www.your-diabetes.com Get Help Controlling Those Carbs Cravings Table of Contents for Delicious Diabetes Recipes STARTERS/ ENTREE..................................................................................................... 1 CABBAGE ROLLS.................................................................................................................... 1 PASTA SALAD.......................................................................................................................... 1 SKILLET EGGS ......................................................................................................................... 2 WIENER SOUP.......................................................................................................................... 2 COTTAGE CHEESE SALAD.................................................................................................... 3 WALDORF SALAD................................................................................................................... 3 CREAM OF CAULIFLOWER SOUP........................................................................................ 3 STUFFED GREEN PEPPER...................................................................................................... 4 VEGETABLE SOUP ................................................................................................................. 4 BAKED TOMATO..................................................................................................................... 5 JELLO COTTAGE CHEESE SALAD ....................................................................................... 5 MOLDED HOLIDAY SALAD .................................................................................................. 5 NO SALT DRY SOUP MIX....................................................................................................... 6 CARROT SALAD ...................................................................................................................... 6 GAZPACHO............................................................................................................................... 7 HEARTY ZUCCHINI SOUP ..................................................................................................... 7 GRILLED VEGETABLE SOUP.............................................................................................. 8 TUNA SALAD .......................................................................................................................... 8 DEVILED EGGS........................................................................................................................ 9 CREAMED POTATO SOUP ..................................................................................................... 9 MAIN MEALS ................................................................................................................ 10 ALOHA SEAFOOD DISH ..................................................................................................... 10 APPLE/PEAR TUNA SALAD............................................................................................... 10 BAKED FRENCH BEANS ...................................................................................................... 11 BAKED CHICKEN DINNER ................................................................................................. 11 BAKED CHICKEN FOR ONE ................................................................................................ 11 BAKED CHICKEN WITH APPLES .................................................................................... 12 BAR-B-QUE CHICKEN ......................................................................................................... 12 BAR-B-Q MEATBALLS ........................................................................................................ 13 RICH BEEF STEW ................................................................................................................. 13 BROILED CHICKEN WITH GARLIC ................................................................................ 14 BRUNSWICK CHICKEN STEW ............................................................................................ 14 CABBAGE SALAD ................................................................................................................ 15 CABBAGE SURPRISE ........................................................................................................... 15 CHICKEN SALAD.................................................................................................................. 15 CABBAGE WITH TOMATOES ........................................................................................... 16 CARROT AND ORANGE SALAD...................................................................................... 16 CELERY SALAD.................................................................................................................... 17 CHEESE AND ONION CASSEROLE ................................................................................. 17 CHICKEN BREASTS WITH CARROT AND ZUCCHINI STUFFING .......................... 18 CHICKEN LIVERS HAWAIIAN .......................................................................................... 18 CHICKEN LOAF .................................................................................................................... 19 CHICKEN & PINEAPPLE SALAD ..................................................................................... 19 CHICKEN STEW .................................................................................................................... 20 … -i- COCKTAIL MEATBALLS..................................................................................................... 20 COPPER PENNY CARROTS................................................................................................ 21 CREAMED SAUCE ................................................................................................................ 21 CRUNCHY HAMBURGERS ................................................................................................. 22 DELICIOUS SALMON........................................................................................................... 22 DEVILED FISH BROIL......................................................................................................... 22 SPICY MEATBALLS ............................................................................................................. 23 BEEF PASTIES ....................................................................................................................... 23 SPICY SAUSAGE................................................................................................................... 24 ZUCCHINI - BASIL MUFFINS ............................................................................................. 24 DIET PIZZA ............................................................................................................................ 25 DILLY TUNA SALAD .......................................................................................................... 25 DIPPIN PEAS SALAD........................................................................................................... 25 EGG SALAD ........................................................................................................................... 26 FRUITED CHICKEN SALAD............................................................................................... 26 GERMAN SAUERKRAUT..................................................................................................... 26 KRAUTRUNZA ....................................................................................................................... 27 GRILLED TURKEY TENDERLOIN .................................................................................... 27 HERB SEASONED BROCCOLI ........................................................................................... 28 HERBED FISH FILLETS ...................................................................................................... 28 HOT OPEN FACED BEEF SANDWICH............................................................................ 29 IMITATION BAKED POTATOES ........................................................................................ 29 LASAGNA................................................................................................................................ 30 LUNCHEON CASSEROLE.................................................................................................... 30 WORCESTER MEAT LOAF.................................................................................................. 31 MEXICAN SUPPER ............................................................................................................... 31 MOUSSAKA ............................................................................................................................ 32 NEXT--DAY TURKEY AND RICE..................................................................................... 32 ONION FRIED CHICKEN..................................................................................................... 33 ORANGE RICE....................................................................................................................... 33 ORIENTAL PORK BAR-B-QUE ............................................................................................ 34 ORIENTAL VEGETABLES ................................................................................................... 34 PARMESAN CAULIFLOWER .............................................................................................. 34 PICKLED FRENCH STYLE GREEN BEANS ................................................................... 35 PINEAPPLE PORK CHOPS .................................................................................................. 35 POLISH BIGOS AND KLUSKI ........................................................................................... 36 POLISH SAUSAGE STEW ................................................................................................... 36 PORK CHOPS & STUFFING ............................................................................................... 36 SHEPHERD'S PIE ................................................................................................................... 37 REUBEN CASSEROLE.......................................................................................................... 37 ROAST BEEF SANDWICH .................................................................................................. 38 SALMON OR TUNA PUFFS ............................................................................................... 38 SAUCY CRANAPPLE SALAD............................................................................................... 39 SOUTHERN CELERY FISH SALAD .................................................................................. 39 SPANISH STRING BEANS................................................................................................... 40 TUNA A LA KING ............................................................................................................... 40 SWEET 'N SOUR CABBAGE .............................................................................................. 40 TUNA CASSEROLE............................................................................................................... 41 SWEET AND SOUR CAULIFLOWER ............................................................................... 41 SWISS STEAK ........................................................................................................................ 42 TUNA SALAD ........................................................................................................................ 42 … - ii - TACOS ..................................................................................................................................... 43 TUNA SUPREME ................................................................................................................... 43 TURKEY AND POTATO SALAD.......................................................................................... 44 TURKEY CASSEROLE.......................................................................................................... 44 VEAL STEW--PENDOUS ....................................................................................................... 45 MOLTED VEGETABLE SALAD ......................................................................................... 45 TURKEY STUFFED ZUCCHINI .......................................................................................... 46 SWISS STEAK ........................................................................................................................ 46 BEEF STEW ............................................................................................................................ 47 MEAT LOAF........................................................................................................................... 47 BAKED CRUMBED FISH FILLETS ...................................................................................... 48 SPICED POT ROAST ............................................................................................................ 48 HOT DOG DELIGHT ............................................................................................................ 49 SWEETBREADS AND MUSHROOMS ............................................................................... 49 VEAL SCALLOPINI............................................................................................................... 50 UNSALTED CHICKEN.......................................................................................................... 50 OVEN BEEF STEW ............................................................................................................... 51 BAKED LEMON CRUMB FISH............................................................................................ 51 LOW SALT/LOW CHOLESTEROL ‘MEAT’ LOAF............................................................ 52 VEGETARIAN'S SPECIAL K LOAF...................................................................................... 52 SWEET 'N SOUR CHICKEN ............................................................................................... 53 POOR MAN'S STEAK - Amish Recipe................................................................................. 53 CLUB TURKEY CASSEROLE ............................................................................................. 54 TURKEY - STUFFING LOAF................................................................................................ 54 BEEF AND CABBAGE ROLL............................................................................................. 55 OVERNIGHT TUNA CASSEROLE (Microwave)............................................................... 55 ALTERNATIVE MEAT LOAF ............................................................................................... 56 BROCCOLI & CHEESE POTATOES .................................................................................. 56 BROCCOLI CASSEROLE...................................................................................................... 57 SWEET POTATOES A L’ORANGE.................................................................................... 57 COUNTRY STYLE CHILI .................................................................................................... 58 MACARONI AND CHEESE ................................................................................................. 58 WINTER BEEF STEW ........................................................................................................... 59 ITALIAN SPAGHETTI........................................................................................................... 60 SHRIMP SCAMPI................................................................................................................... 60 DESSERTS ...................................................................................................................... 61 APPLE MAGIC ....................................................................................................................... 61 BAKED APPLES .................................................................................................................... 61 BANANA CREAM PIE ......................................................................................................... 62 BANANA SPLIT PIE............................................................................................................. 62 BANANA PECAN CREAM PIE .......................................................................................... 63 BLACK BOTTOM PIE .......................................................................................................... 64 BUTTERMILK SHERBET ..................................................................................................... 65 CHERRY BANANA DESSERT ............................................................................................ 65 CHOCOLATE SAUCE (FREE EXCHANGE) ....................................................................... 65 CHOCOLATE CHEESECAKE............................................................................................... 66 CHOCOLATE PUDDING....................................................................................................... 66 COCONUT CUSTARD PIE................................................................................................... 67 CREAM PUFFS....................................................................................................................... 67 CREAMY CHOCOLATE FUDGE ........................................................................................ 68 … - iii - APPLE JELLY......................................................................................................................... 68 CHERRY PINEAPPLE RICE ................................................................................................. 69 BLUEBERRY CHEESE CAKE .............................................................................................. 69 BREAD PUDDING ................................................................................................................. 70 CRANBERRY AND ORANGE SALAD.............................................................................. 70 CREAM CHEESE SALAD .................................................................................................... 70 FRUIT JELLY .......................................................................................................................... 71 PUMPKIN PIE......................................................................................................................... 71 PIE CRUST.............................................................................................................................. 71 KEY LIME PIE....................................................................................................................... 72 WHIPPED CREAM................................................................................................................. 72 DIET 7 - UP SALAD.............................................................................................................. 73 EASY SUGAR-FREE DESSERT .......................................................................................... 73 FANCIFUL FREEZE .............................................................................................................. 74 FROZEN APRICOT MOUSSE.............................................................................................. 74 FRUIT DIP............................................................................................................................... 74 FRUIT JELLY SALAD ........................................................................................................... 75 FRUIT SALAD TOPPING ..................................................................................................... 75 FRUIT 'N BREAD PUDDING ............................................................................................... 76 GOLDEN CARROT PIE ........................................................................................................ 76 LEMON--PINEAPPLE MOLD ............................................................................................... 77 LO-CAL CHEESE CAKE ...................................................................................................... 77 LO-CAL RHUBARB TORTE................................................................................................ 78 LO-CAL PECAN PIE ............................................................................................................. 78 NO-SUGAR CUSTARD ......................................................................................................... 79 NO SUGAR CUSTARD PIE................................................................................................. 79 ORANGE SHERBET (FOR DIABETICS) ........................................................................... 79 PINEAPPLE PUDDING.......................................................................................................... 80 PINEAPPLE SHERBET (FOR DIABETICS)....................................................................... 80 RHUBARB OR CRANBERRY JELLO................................................................................ 80 RASPBERRY MOUSSE ......................................................................................................... 81 SPICY APPLE TWIST........................................................................................................... 81 STRAWBERRY--PRAMGE DELIGHT................................................................................. 81 STRAWBERRY CHIFFON PIE ............................................................................................ 82 STRAWBERRY PIE (NO SUGAR) ..................................................................................... 82 APPLESAUCE GELATIN FOR DIABETIC........................................................................ 82 SWEETLY POACHED PEARS............................................................................................. 83 TOPPING FOR SQUASH AND PUMPKIN ........................................................................... 83 VANILLA CHEESE CAKE .................................................................................................... 84 GLORIFIED RICE .................................................................................................................. 84 TORTE AU CHOCOLA......................................................................................................... 85 DIABETIC'S PUMPKIN PIE ................................................................................................. 86 APRICOT SALAD .................................................................................................................. 86 FRUIT SALAD........................................................................................................................ 86 RAISIN PIE ............................................................................................................................. 87 APPLE PIE .............................................................................................................................. 87 APPLE & CINNAMON PIE ................................................................................................... 87 PEACH PIE FOR DIABETICS ............................................................................................. 88 JELLO PINEAPPLE SALAD................................................................................................... 88 PINEAPPLE FLUFF................................................................................................................ 88 SWEET FREE PEACH PIE................................................................................................... 89 … - iv - SUGAR-FREE STRAWBERRY PIE..................................................................................... 89 SUGAR - FREE APPLE PIE.................................................................................................. 89 CHUNKY PEANUT BUTTER COOKIES .............................................................................. 90 STRAWBERRY RHUBARB SALAD................................................................................... 90 ORANGE-PINEAPPLE MOLD.............................................................................................. 91 PINEAPPLE SALAD .............................................................................................................. 91 PINEAPPLE-CHEESE PIE ..................................................................................................... 92 RED, WHITE & BLUE SALAD .......................................................................................... 92 DATE DIET SALAD.............................................................................................................. 93 DIET PUMPKIN PUDDING.................................................................................................. 93 BAKED RAISIN-APPLES...................................................................................................... 94 DEEP DISH APPLE PIE ....................................................................................................... 94 HOLIDAY PRUNE AND RAISIN ROLL ........................................................................... 95 BERRY PUDDING ................................................................................................................. 96 CAKES, BISCUITS & TREATS................................................................................... 97 ALMOND BISCUIT RING.................................................................................................... 97 APPLE TURNOVER............................................................................................................... 97 APRICOT UP-SIDE DOWN CAKE ..................................................................................... 98 APPLE CAKE........................................................................................................................... 98 APPLESAUCE & WALNUT CAKE ..................................................................................... 99 APPLESAUCE CAKE WITH VANILLA ............................................................................. 99 APPLESAUCE CAKE WITH NUTMEG & CINNAMON .................................................. 100 APPLESAUCE COOKIES WITH VANILLA ...................................................................... 100 APPLESAUCE COOKIES ..................................................................................................... 101 APRICOT PINEAPPLE CAKE............................................................................................. 101 BANANA BREAD ................................................................................................................ 102 BANANA NUT SQUARES FOR DIABETICS................................................................. 102 BANANA RAISIN CAKE FOR DIABETICS................................................................... 103 BEST COOKIE...................................................................................................................... 103 BIRTHDAY CAKE FOR DIABETIC................................................................................. 104 BROWNIES WITH VANILLA............................................................................................. 104 BLUEBERRY MUFFINS...................................................................................................... 105 BROWNIES............................................................................................................................ 105 BROWNIE TORTE ............................................................................................................... 106 BUTTER COOKIES............................................................................................................... 106 BUTTER POUNDCAKE ...................................................................................................... 107 BUTTERSCOTCH SQUARES ............................................................................................. 107 BUTTERSCOTCH COOKIES .............................................................................................. 108 CHOCOLATE CHIP COOKIES .......................................................................................... 108 CARROT CAKE.................................................................................................................... 109 CHOCOLATE & COFFEE CAKE......................................................................................... 110 COCONUT SURPRISES ...................................................................................................... 110 CHOCOLATE CREAM ROLL............................................................................................ 111 DATE DROPS ....................................................................................................................... 111 DATE COFFEE CAKE ........................................................................................................ 112 DATE COOKIES.................................................................................................................... 112 VANILLA DATE COOKIES ................................................................................................. 113 DATE NUT COOKIES .......................................................................................................... 113 BANANA AND LOW SODIUM POUND CAKE............................................................ 114 APPLESAUCE COOKIES WITH NUTMEG....................................................................... 114 … -v- APPLESAUCE & DATE LOAF CAKE .............................................................................. 115 APRICOT BARS ................................................................................................................... 115 BANANA COOKIES ............................................................................................................. 116 WALNUT BROWNIES ........................................................................................................ 116 CINNAMON COOKIES ....................................................................................................... 116 SIMPLE RAISIN CAKE ........................................................................................................ 117 CHOCOLATE CHIP & NUTS COOKIES........................................................................... 117 CHOCOLATE COOKIES ..................................................................................................... 118 CINNAMON-NUTMEG COOKIES ..................................................................................... 118 ALMOND CAKE .................................................................................................................. 119 VANILLA COOKIES............................................................................................................. 119 DATE NUT CAKE ............................................................................................................... 120 DATE DAINTIES................................................................................................................... 120 DIET COOKIES .................................................................................................................... 121 RICH FRUIT BARS ............................................................................................................... 121 FRUIT LOAF......................................................................................................................... 122 FRUIT CAKE ........................................................................................................................ 122 FRUIT COOKIES.................................................................................................................. 123 HEALTH COOKIES ............................................................................................................. 123 NUT LOAF ............................................................................................................................ 124 NUTTY OATMEAL COOKIES .......................................................................................... 124 OATMEAL PEANUT BUTTER COOKIES....................................................................... 125 ORANGE COOKIES............................................................................................................. 125 RICH ORANGE COOKIES ................................................................................................... 126 ORANGE & NUT DATE BARS........................................................................................... 126 ORANGE SUNBEAMS ........................................................................................................ 127 PEANUT BUTTER COOKIES ............................................................................................ 127 PEANUT BUTTER COOKIES WITH VANILLA .............................................................. 128 PINEAPPLE COOKIES ........................................................................................................ 128 POUND CAKE ...................................................................................................................... 129 PUMPKIN COOKIES ........................................................................................................... 129 RAISIN CAKE ...................................................................................................................... 130 RAISIN COOKIES ................................................................................................................ 130 RICH CAKE .......................................................................................................................... 131 SPICE CAKE......................................................................................................................... 131 SPICE COOKIES .................................................................................................................. 132 EASY CHOCOLATE GRAHAM TORTE.......................................................................... 132 SPICY OATMEAL COOKIES............................................................................................. 133 ORANGE SPONGE CAKE.................................................................................................... 133 ELEANOR'S THUMBPRINTS ............................................................................................. 134 FRUIT LEATHER................................................................................................................. 134 FRUIT & FUDGE CAKE...................................................................................................... 135 FUDGE SWEET BROWNIES ............................................................................................. 135 SNICKERS BAR (IT COULD BE!).................................................................................... 136 MACAROON COOKIES ...................................................................................................... 136 NO BAKE FRUIT CAKE....................................................................................................... 136 MARASCHINO CHERRY - GUMDROP COOKIES ......................................................... 137 ALMOND MERINGUE COOKIES..................................................................................... 137 MICROWAVE BRAN MUFFINS ....................................................................................... 138 MOCK FRUIT CAKE .......................................................................................................... 138 PATCHLINGS........................................................................................................................ 139 … - vi - PRUNE CAKE........................................................................................................................ 139 PUMPKIN BREAD ............................................................................................................... 140 ORANGE MINCE CAKE .................................................................................................... 140 STRAWBERRY FRUIT SQUARES.................................................................................... 141 SESAME LACE COOKIES ................................................................................................. 141 REFRIGERATOR BRAN MUFFINS .................................................................................. 142 SPONGE CAKE .................................................................................................................... 143 WALNUT DREAMS............................................................................................................. 143 SKILLET CAKE.................................................................................................................... 144 SUGAR-FREE CHERRY OATS MUFFIN ........................................................................... 145 SUGAR-FREE COOKIES..................................................................................................... 145 SUGAR-FREE CAKE ........................................................................................................... 146 SUGAR FREE OATMEAL COOKIES............................................................................... 146 SUGARLESS CAKE ............................................................................................................. 147 SUGARLESS COOKIES WITH SPICES ............................................................................. 147 WACHY CHOCOLATE CAKE........................................................................................... 148 APPLE / CHERRY FRUIT BARS ....................................................................................... 148 APPLESAUCE , CINNAMON & NUTMEG CAKE ............................................................ 149 CHOCOLATE CAKE............................................................................................................ 149 FRUIT COOKIES FOR DIABETICS ................................................................................. 150 MOLASSES COOKIES ........................................................................................................ 150 RAISIN COOKIES ................................................................................................................. 151 APPLESAUCE COOKIES ..................................................................................................... 151 ORANGE RAISIN CLUSTERS........................................................................................... 152 ALL-BRAN RAISIN COOKIES............................................................................................ 152 PEANUT VANILLA BUTTER COOKIES ......................................................................... 153 OATMEAL FRUIT DROP COOKIES................................................................................ 153 RAISIN DROP COOKIES ................................................................................................... 154 LEMON COCONUT COOKIES.......................................................................................... 154 DATE COOKIES.................................................................................................................... 155 OATMEAL APPLESAUCE MUFFINS............................................................................... 155 NUT CAKE............................................................................................................................ 156 GRANOLA BARS................................................................................................................. 156 WALNUT CAKE ................................................................................................................... 157 CINNAMON CAKE.............................................................................................................. 157 BANANA & WALNUT COOKIES ....................................................................................... 158 DATE FRUIT BARS ............................................................................................................ 158 UNBAKED FRUIT CAKE................................................................................................... 159 PUMPKIN BARS .................................................................................................................. 159 EASTER FUDGE .................................................................................................................. 160 OATMEAL COOKIES........................................................................................................... 160 NUT COOKIES ..................................................................................................................... 161 ORANGE CAKE ................................................................................................................... 161 OATMEAL & APPLESAUCE COOKIES ......................................................................... 162 DATE CAKE ......................................................................................................................... 162 ORANGE DATE BARS ......................................................................................................... 163 PINEAPPLE CAKE................................................................................................................ 163 RAISIN APPLESAUCE CAKE ........................................................................................... 164 APPLESAUCE COOKIES .................................................................................................... 164 FUDGE ................................................................................................................................... 165 ALL-BRAN COOKIES .......................................................................................................... 165 … - vii - RICH PEANUT BUTTER COOKIES.................................................................................... 166 DOUBLE CHOCOLATE COOKIES ................................................................................... 166 CHOCOLATE-NUT CANDY............................................................................................... 167 NUT BROWNIES.................................................................................................................. 167 PEANUT BUTTER SNACKS.............................................................................................. 167 NUT FUDGE .......................................................................................................................... 168 PEANUT CLUSTERS ............................................................................................................ 168 FUDGE CAKE ...................................................................................................................... 169 ORANGE NUT CAKE ......................................................................................................... 169 APPLESAUCE CAKE .......................................................................................................... 170 DRIED FRUIT COOKIES.................................................................................................... 170 DATE NUT MUFFINS ........................................................................................................ 171 NO SUGAR COOKIES ........................................................................................................ 171 SUGARLESS ORANGE COOKIES .................................................................................... 172 PEANUT BUTTER COOKIES ............................................................................................ 172 CAKE...................................................................................................................................... 173 FIG OAT BITES................................................................................................................... 173 APPLESAUCE BRAN MUFFINS ....................................................................................... 174 DATE NUT CAKE ............................................................................................................... 174 RAISIN & NUTMEG CAKE ................................................................................................. 175 OATMEAL FRUIT & NUT COOKIES ................................................................................. 175 GINGERBREAD .................................................................................................................... 176 DARK BRAN MUFFINS ..................................................................................................... 176 BAKED NORTHERN BEANS .............................................................................................. 177 LOW-CALORIE BROWNIES .............................................................................................. 177 APPLESAUCE BRAN SQUARES ...................................................................................... 178 FRUIT AND SPICE COOKIES .......................................................................................... 179 RICE KRISPIES COOKIES ................................................................................................. 180 SUGARLESS BARS ............................................................................................................. 180 RHUBARB BARS................................................................................................................. 181 PRUNE & NUT BARS........................................................................................................... 181 CINNAMON DATE BARS.................................................................................................... 182 BROWNIES............................................................................................................................ 182 OAT BRAN MUFFINS ........................................................................................................ 183 SUGARLESS PINEAPPLE CAKE....................................................................................... 183 SUGARLESS APPLE PIE.................................................................................................... 184 SUGARLESS PRUNE CAKE.............................................................................................. 184 SUGARLESS COOKIES ...................................................................................................... 185 CINNAMON TOAST............................................................................................................ 185 ORANGE DATE BARS ....................................................................................................... 186 PEANUT BUTTER BALLS................................................................................................. 186 POPCORN TREAT ............................................................................................................... 187 OATMEAL APPLE COOKIES.............................................................................................. 187 PLAIN OATMEAL COOKIES .............................................................................................. 188 BUTTERMILK BISCUITS .................................................................................................... 188 DRINKS ......................................................................................................................... 189 EGG NOG.............................................................................................................................. 189 PUNCH ................................................................................................................................... 189 SLUSHY ................................................................................................................................. 189 SPICED TEA ......................................................................................................................... 189 … - viii - SPARKLING FRUIT DRINK - DIABETIC ...................................................................... 190 FRUIT MILKSHAKE............................................................................................................ 190 STRAWBERRY SHAKE ...................................................................................................... 190 MISCELLANEOUS ..................................................................................................... 191 CABBAGE RELISH.............................................................................................................. 191 CARROT CABBAGE SLAW .............................................................................................. 191 CHRISTMAS COLE SLAW ................................................................................................ 192 CRANBERRY GELATIN ..................................................................................................... 192 PINEAPPLE CREAM FROSTING........................................................................................ 192 VANILLA FUDGE................................................................................................................. 193 DIETER'S DIP ....................................................................................................................... 193 CREAM CHEESE FROSTING.............................................................................................. 193 DIETER'S DRESSING .......................................................................................................... 194 IOCOA EGG PANCAKES.................................................................................................... 194 LO-CAL EGGPLANT ........................................................................................................... 194 NO CALORIE DRESSING .................................................................................................. 195 ONION DIP ........................................................................................................................... 195 CHEESE SAUCE ................................................................................................................... 195 PARTY MIX.......................................................................................................................... 196 PHUDGESICLES ................................................................................................................... 196 PICKLED BANANA PEPPERS .......................................................................................... 196 PICKLED OKRA .................................................................................................................. 197 PINEAPPLE COLE SLAW.................................................................................................. 197 POPSICLES ............................................................................................................................ 198 POTATO SALAD.................................................................................................................. 198 SQUASH PICKLES .............................................................................................................. 199 STRAWBERRY JAM ............................................................................................................ 199 SUGAR - FREE CRANBERRY RELISH.............................................................................. 199 RICH THOUSAND ISLAND DRESSING .......................................................................... 200 ZIPPY TOMATO RELISH................................................................................................... 200 BLUEBERRY JAM ............................................................................................................... 200 CRANBERRY-ORANGE RELISH ...................................................................................... 201 CHOCOLATE SYRUP.......................................................................................................... 201 CREAMY FROSTING .......................................................................................................... 201 SALAD DRESSING............................................................................................................... 202 PEACH OR STRAWBERRY JAM..................................................................................... 202 STRAWBERRY JAM OR JELLY ......................................................................................... 202 LO-CAL SOUR CREAM ....................................................................................................... 203 CRANBERRY SALAD ......................................................................................................... 203 CRANBERRY & ORANGE SALAD ................................................................................... 203 PEAR BREAD....................................................................................................................... 204 PUMPKIN BREAD ............................................................................................................... 204 CHOCOLATE SAUCE ......................................................................................................... 205 MAYONNAISE...................................................................................................................... 205 COTTAGE CHEESE VEGETABLE DUNK ...................................................................... 206 ZERO SALAD DRESSING ................................................................................................. 206 THOUSAND ISLAND DRESSING..................................................................................... 206 COLE SLAW......................................................................................................................... 207 LEMON SAUCE ................................................................................................................... 207 LO-CAL TOMATO DRESSING ......................................................................................... 208 … - ix - LO-CAL COTTAGE CHEESE SALAD DRESSING............................................................ 208 YOGURT SALAD DRESSING ............................................................................................. 208 PINEAPPLE SALAD DRESSING......................................................................................... 209 EGG SUBSTITUTE .............................................................................................................. 209 BUTTERMILK DRESSING ................................................................................................. 209 LO-CAL COOKED DRESSING............................................................................................ 210 LO-CAL SALAD MUSTARD DRESSING........................................................................... 210 BANANA - RAISIN COLE SLAW ..................................................................................... 210 HOMEMADE GRANOLA.................................................................................................... 211 LEAN PIE CRUST ............................................................................................................... 211 FROZEN BANANA .............................................................................................................. 212 APPLE CINNAMON OATMEAL ....................................................................................... 212 SUGARLESS BANANA BREAD ....................................................................................... 213 CASSEROLE SAUCE MIX ................................................................................................. 213 VEGETABLE CONFETTI.................................................................................................... 214 CORNBREAD DRESSING................................................................................................... 214 BARBECUE SAUCE ............................................................................................................ 215 SPAGHETTI SAUCE............................................................................................................ 215 MEAT-FREE SPAGHETTI SAUCE ..................................................................................... 216 INDEX - ALPHABETICAL WITHIN MEAL COURSE......................................... 217 ALPHABETICAL INDEX........................................................................................... 227 … -x-
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