Yield: 6 servings

View Online:

Source: Diabetic Dream Desserts

Book Info:




– 1-1/2 cups frozen fruit, coarsely chopped and thawed

  (such as raspberries, strawberries, blueberries,

  blackberries, cherries, or peaches)

– 4 cups light vanilla yogurt (or use the same

  flavor yogurt as the fruit you choose)

– Sugar substitute equal for 1/4 cup sugar



Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.

Stir in the yogurt and sugar substitute.

Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.


Spoon into dessert dishes and serve immediately.

Nutritional Information (Per Serving)

Calories: 114; Protein: 8 g; Sodium: 122 mg;

Cholesterol: 4 mg; Fat: 0.4 g; Carbohydrates: 19 g

Exchanges: 1 Carbohydrate



Yield: 16 servings

Serving Size: 2 tablespoons.

View Online:

Source: The Diabetes Food and Nutrition Bible Book Info:


– 1 (10 oz.) package frozen chopped spinach, thawed, drained well

– 1-1/2 cups low-fat sour cream

– 2 tablespoons red wine vinegar

– 2 tablespoons minced mint

– 2 garlic cloves, minced

– 1/2 cup minced water chestnuts

– 1/4 teaspoon cayenne pepper

– Salt and pepper to taste




Prepare the spinach and set aside.


In a medium bowl, combine the sour cream, vinegar, mint, garlic, water chestnuts, cayenne pepper, salt, and pepper. Add the spinach and mix well. Cover and refrigerate for 1 hour before serving.


Nutritional Information (Per Serving)

Calories: 33; Protein: 2 g; Sodium: 27 mg;

Cholesterol: 7 mg; Fat: 2 g; Dietary Fiber: 1 g;

Sugars: 1 g; Carbohydrates: 3 g

Exchanges: 1/2 Carbohydrate



Yield: Makes 3-1/2 dozen.

Serving size: 1 quiche.

View Online:

Source: NPB


– 8 slices bacon

– 1/4 pound fresh mushrooms, chopped

– 1 tablespoon butter

– 1/3 cup green onion, chopped

– 1 2/3 cups Swiss cheese, shredded

– Pastry for double-crust pie, (homemade or purchased)

– 5 eggs

– 1 2/3 cups sour cream


Heat oven to 375 degrees F.


On a lightly floured board, roll out

the pastry dough 1/ 16-inch thick.


Using a 3-inch cutter, cut out

42 circles; re-roll scraps as needed.


Fit circles into bottoms and slightly up sides of lightly greased 2-1/2-inch muffin pans.


Meanwhile, fry bacon slices until crisp, drain; crumble or chop.

Chop mushrooms, saute in butter until limp and liquid evaporates.

Combine bacon, mushrooms, green onion and cheese.

Divide filling equally among muffin cups.

In large bowl, beat together eggs, add sour cream and stir until smooth. Spoon about 1 tablespoon into each muffin cup.

Bake until puffed and light brown, 20-25 minutes.

Cool in pans 5 minutes; lift out.


Serve warm or let cool on wire racks. If made ahead, wrap cooled quiches airtight, and refrigerate overnight.


Reheat, uncovered, in a 350 degrees F.

oven for about 10 minutes.


Nutritional Information (Per Serving)

Calories: 95; Protein: 3 g; Sodium: 87 mg;

Cholesterol: 35 mg; Fat: 7 g;

Dietary Fiber: 0 g; Carbohydrates: 4 g




Yield: 4 servings.

View Online:

Source: The Diabetes Food and Nutrition Bible Book Info:




–  1/2 cup raw quinoa, rinsed

–  1/4 cup finely chopped yellow pepper

–  1/4 cup finely chopped red pepper

–  1/4 cup finely chopped carrot

–  1/4 cup finely chopped celery

–  2 tablespoons minced fresh parsley

–  1-1/2 tablespoons olive oil

–  4 tablespoons rice vinegar

–  2 cloves garlic, minced

–  2 tablespoons minced green onions

–  Fresh ground pepper and salt to taste




Prepare the quinoa. Rinse the quinoa

in a fine sieve for 20 seconds.


In a 1-quart saucepan bring 1-1/2 cups water to a boil.


Add the quinoa and bring to a boil.


Lower the heat to simmer, cover, and cook for 15 minutes.


Meanwhile prepare the vegetables. Combine the chopped yellow pepper, red pepper, carrot, celery, and parsley in a medium bowl.


In a blender, combine the oil, vinegar, garlic, green onions, salt, and pepper. Blend for 15 seconds.


Once the quinoa is cooked, add it to the vegetables.

Pour the dressing over the quinoa and vegetables and toss well.


Refrigerate for 1 hour. Serve over lettuce if desired.


Nutritional Information (Per Serving)

Calories:  125; Protein: 3 g; Sodium: 12 mg;

Cholesterol: 0 mg; Fat: 6 g; Dietary Fiber: 3 g;

Sugars: 2 g; Carbohydrates: 16 g

Exchanges: 1 Starch, 1 Fat

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