03 Mar 2011
- Written by Tri-State Defender Newsroom
A diabetic mentioned to me the other day about the difficulty of finding the right food to eat without jeopardizing his/her health by eating food that may have caused diabetes in the first place.
Dr. Timothy Moore
When a diabetic is faced with the challenging issue of what to eat, there are delicious diabetic low-fat meals to eat and enjoy without worrying about blood sugar spiking. These dishes are simple to make and not time-consuming. And the best part of it all is you and your family will enjoy diabetic low-fat meals.
Try the following recipes and enjoy:
Roasted Vegetable Vegan Enchiladas
3 ½ pounds red beets, sweet potatoes, parsnips, red bell pepper peeled and diced
1 ½ large yellow onion, diced
2 teaspoon of ground cumin
¼ teaspoon black pepper
¼ teaspoon chili power
2 ½ tablespoon of applesauce
14 corn tortillas
14 ounces of red enchiladas sauce
1. Preheat your oven to about 425 degrees for electric and 400 degrees gas. Line a sheet pan with parchment paper. In a large bowl, place finely chopped and toss vegetables, onions, black pepper, and cumin, with applesauce.
2. Spread vegetables evenly on sheet pan with parchment paper. Put into oven for 40-50 minutes depending on your oven, roast until soft or lightly brown, flipping or stir mix after 25 minutes.
3. Remove from oven, let the dish cool for about 15 minutes, replace into a large mixing bowl and toss all the vegetables into 1 ½ cup of cashew cream. Turn your oven down to about 325 for gas, 350 electric.
4. On a clean plate, pour half of the enchiladas sauce into plate. Dip the enchiladas into the sauce both sides not to wet, just coat them. Spread 1/3 to ¼ cup of vegetable into tortilla, roll up tightly and place into a glass dish, either 8x8 or 9x13, dish with the seam side down. You should have two rows.
5. Pour remaining enchiladas sauce and cashew sauce and bake for about 10 to 15 minutes and bake uncovered until lightly brown and remove and enjoy.
Cashew Cream Sauce
1 ¾ raw cashews
1 1/4 cup water
4 tablespoons of nutritional yeast
1/8 teaspoon ground pepper
½ fresh or canned chipotle pepper
In a blender, puree all the ingredients until very smooth. This meal is diabetic and gluten-free. Also, if you have fresh salsa put on top for a treat after removed from the oven.
Spicy Tortilla Soup
Tortilla Soup is a great southern dish that has all the flavors that you’ve grown accustom to enjoying, but without all the fat, dairy and calories.
large yellow or purple onion
4 ½ fresh garlic cloves, minced
1 tsp dried or freshly chopped oregano
1 chili pepper small or 1 tsp chili power
2 cups of low sodium vegetable broth or water
15-oz can salt-free, fire-roasted diced tomatoes
1 tsp cumin optional
¼ tomatoes paste
2 or 3 tbs of low sodium organic tamari, gluten free
½ chipotle pepper finely chopped
1 cup chopped fresh cilantro
1 package of sprouted grain tortillas to bake
In a medium sauce pan or large pot or pan with water lining the bottom, put onions and garlic into sauce pan and cook until translucent and until water has evaporated. Add chili pepper or chili powder, cumin, oregano, onions and garlic and stir until it becomes thick and all the water or liquid has absorbed for about 40 to 50 seconds.
Add the vegetable broth and tomatoes with their juices and chipotle peppers, stirring to mix together. Turn up the heat to boil and cover and simmer on low heat for about 15-20 minutes. After boil, transfer 1/2 the mixture into your food blender and blend until smooth, but don’t puree to a liquid.
With all items in pot, add tomato paste, one cup of water, organic tamari and bring to a boil and remove from heat. Bake sprouted grain tortillas at 350 degrees for 10 to 15 minutes or until crispy. Pour soup into bowl and top with cilantro and a few crispy chips and enjoy.