Diabetic Recipes

Created by Chef Stephen C. Field, George Brown College, Toronto, Ontario

Nutrient analysis: Tomoe Watanabe & Sarah Loehr, University of Alberta

 

Demonstrated on Saturday November 13 at the Alberta Diabetes Foundation’s Think Healthy, Be Well: Managing Diabetes Today Symposium

 

Download the pdf for later

Whole-grain Bircher Muesli with Citrus Yogurt

 

Imperial	Metric	Ingredient
1 cup	125 g	Oats rolled quick cooking
1/2 cup	75 g.	Kamut flakes or rye flakes
1.7 oz.	50 g.	Raisins sultana (plumped in water)
2 oz.	50 ml.	Fruit juice unsweetened
1 ea.	1 ea.	Apple Granny Smith grated coarsely
11 oz.	320 ml	Yogurt lemon flavoured low-fat, artificially sweetened
1 oz.	28 g.	Almonds skin on raw (soaked in water)
1 tsp.	5 ml.	Rice malt syrup
4 fl. oz.	118 ml.	Berries fresh or frozen unsweetened

 

Yield: 4 servings (208 grams each)

Directions

1. Place the oats, kamut flakes, raisins, and fruit juice in a bowl. Let stand overnight to soften.
2. Grate apples into the grain mixture.
3. Add the yogurt and nuts to the oat mixture. Stir until incorporated.
4. Dress with rice malt and sprinkle berries over the mixture.

5. Serve immediatel

 

Notes - You may add your favourite nuts and dried fruits to this recipe. Include your children to help prepare this recipe as it is child friendly and easy to prepare. Note if the mixture sits and becomes too thick thin with a little milk, unsweetened fruit juice or water. Leftovers make a great afternoon snack served with a dollop of yogurt or condensed low fat milk. You may add psyllium, wheat bran or bran flakes to this recipe to increase its fibre content, remembering to adjust the liquid volume slightly to prevent the mixture getting too thick.

 

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Quinoa Almond and Grape Salad

 

Imperial	Metric	Ingredient
5 oz.	140 g.	Quinoa grain
2 oz.	50 g.	Almonds skin on chopped coarsely
4 oz.	113 g.	Grapes, green, seedless
1.4 oz.	40 g.	Celery peeled, diced small
1 bunch	1 bunch	Onion green minced finely
1 bunch	1 bunch	Mint, fresh, minced
1 bunch	1 bunch	Parsley flat leaf, minced
1 ea.	1 ea.	Lemon zest
1 tbsp.	15 ml.	Oil, olive
To Taste	To Taste	Pepper, ground white
To Taste	To Taste	Salt fine white

 

Yield: 4 servings (101 grams each)

Directions

1. In a deep saucepot add enough water which will cover the quinoa approximately 4 cups (1 litre). Bring the water to a boil and add a pinch of salt.
2. Add the Quinoa and bring back to the boil; reduce the heat to a simmer and cook for 12 minutes or until the grains are tender.
3. Remove from heat and drain the grains. Transfer the grains to a bowl to allow to cool.
4. Add the remaining ingredients to the grains.
5. Adjust the seasonings to taste and refrigerate prior to service.
Notes - You may add your favourite nuts and dried fruits to this recipe. Include your children to help prepare this recipe as it is child friendly and easy to prepare.

 

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