As we enter the summer, thoughts turn toward the Fourth of July, vacations, picnics and beaches. Many people endeavor to continue healthy eating habits while relaxing with friends and families - though it may be a challenge with potato chips, hot dogs and sugary desserts staring you in the face.
One way to combat the issue is to contribute to the party with healthy, tasteful alternatives.
Summer is the season of colors! Choose a variety and look for recipes that incorporate all the various colors.
• Reds: Strawberries, watermelon, tomatoes and cherries.
• Whites: White corn, potatoes, mushrooms and jicama.
• Blues and purples: Blueberries, figs, plums, beets and eggplant.
• Greens: Bell peppers, chayote squash, cucumbers, green beans, honeydew, okra, lima beans, limes and zucchini.
• Yellows and orange: Corn, cantaloupe, grapefruit, nectarines, peaches and summer squash.
Below are three recipes that incorporate these summer delectables for you to enjoy. All recipes were taken from the American Diabetes Association website (www.diabetes.org).
This website is a good resource for people with diabetes and for people who just are trying to make healthier choices. Another helpful resource is the American Heart Association website (www.americanheart.org).
Enjoy!
Good Morning Power Parfait
From The 4-Ingredient Diabetes Cookbook
Ingredients:
- 1 ripe medium banana
- 2 cups fat-free, artificially sweetened, vanilla-flavored yogurt (divided use)
- 1 tsp ground cinnamon (optional)
- 2 1/2 cups whole strawberries, quartered
- 1/2 cup grape-nut-style cereal, preferably with raisins and almonds
Directions:
Add banana, 1 cup yogurt, and cinnamon (if using) to a blender and blend until smooth.
Pour into four wine or parfait glasses.
Top each parfait with a rounded cup of strawberries, 1/4 cup yogurt, and 2 Tbsp of cereal.
Nutritional:
Exchanges/Choices - 1 Starch, 1/2 Fruit, 1/2 Fat-free Milk; Calories: 142, Calories from Fat: 8, Total Fat: 1g, Saturated Fat: 0g, Cholesterol: 3mg, Sodium: 113mg, Total Carbohydrate: 30g, Dietary Fiber: 4g, Sugars: 15g, Protein: 6g
Warm Summer Fruits with Sour Cream and Brown Sugar
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A wide variety of vegetables and fruits.
Metro Creative Connection |
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Originally published in Diabetes Forecast Magazine
Ingredients:
- 4 medium-sized ripe peaches, peeled, pitted, and sliced, or 3 cups frozen unsweetened peach slices, thawed
- 1 cup fresh blueberries or frozen unsweetened blueberries, thawed
- 1/4 cup reduced-fat sour cream
- 1 Tbsp fat-free milk
- 1 tsp vanilla extract
- 2 Tbsp light brown sugar
Directions:
Place the broiler rack 4 inches from the heat source. Preheat the broiler.
Place the peaches and blueberries in a 2-quart flame-proof (not glass) baking dish and toss to combine.
Combine the sour cream, milk, and vanilla in a small bowl, and stir to mix well. Spoon the sour cream mixture over the fruit, and sprinkle with brown sugar.
Broil, carefully turning pan if necessary, for 4 to 5 minutes or until the fruit is warmed and the sugar is lightly browned. Serve immediately.
Nutrition:
Exchanges/Choices - 1 Carbohydrate, Calories: 86, Calories from Fat: 10, Total Fat: 1g, Saturated Fat: 1g, Trans Fat: 0g, Cholesterol: 4mg, Sodium: 12 mg, Total Carbohydrate: 18g, Dietary Fiber: 2g, Sugars: 16g, Protein: 2 g
Gazpacho
From Quick & Healthy Recipes & Ideas
Ingredients:
- 1 large cucumber, not peeled, quartered
- 2 medium tomatoes, quartered
- 1 green bell pepper, quartered
- 1 medium onion, quartered
- 3 cups tomato juice, divided
- 1 Tbsp olive oil
- 1 Tbsp lemon juice
- 1 tsp chopped garlic
- 1/2 tsp hot pepper sauce (optional)
- 1/4 tsp salt (optional)
- 1/4 tsp ground black pepper
- dash cayenne pepper
Directions:
In a blender or food processor, combine the cucumber, tomato, green pepper, onion and 1 1/2 cups of the tomato juice. Process the ingredients until mixture is still chunky.
Mix in remaining ingredients. Chill thoroughly.
Serve in small bowls topped with cilantro and sour cream or yogurt.
Optional Toppings:
1/2 - 1 cup chopped fresh cilantro
fat-free sour cream or fat-free plain yogurt
Nutrition:
Exchange/Choices - 3 vegetable, 1/2 fat; Calories: 91, Total Fat: 3g, Saturated Fat: 0mg, Cholesterol: 0mg, Sodium: 22mg, Total Carbohydrate: 16g, Dietary Fiber: 3g, Sugars: 10g, Protein: 3g
Lisa Fish is a registered dietitian with Winter Haven Hospital.
