 
Recipes from A New Approach to Diet and Diabetes Control, A Continuing Education Dinner Program Menu Option 1 Mixed greens salad, with pear, walnuts, and crumbled tofu in a low-fat balsamic vinaigrette dressing Green beans with toasted almonds Grilled vegetables Penne pasta with Kalamata olives and veggie meatballs Pumpkin custard pie or Berry mousse over seasonal fruit Menu Option 2 Baby arugula salad with avocadoes, red onions, tomatoes, and chickpeas in a low-fat red wine vinaigrette Sautéed spinach and shallots Grilled vegetables Neat loaf with mashed potatoes and mushroom gravy Apple cranberry crisp Recipes Penne with Kalamata olives and spinach
Makes 4 servings 1 tablespoon olive oil
1 medium onion, chopped
2 14.5-ounce diced tomatoes
1/2 cup pitted and sliced Kalamata olives
1 pound fresh spinach, coarsely chopped
1 tablespoon chopped fresh parsley
8 ounces dry penne pasta Heat oil in a large, non-stick skillet. Add onion and sauté over medium heat for 3 minutes. Add tomatoes. Bring to a boil and then reduce heat, cover, and simmer for 20 minutes. Add olives, spinach, and parsley. Cook an additional 5 minutes. Meanwhile, cook pasta according to package directions. Drain and transfer to a serving bowl. Tofu-walnut “meatballs”
Makes 4-6 servings 2 cups chopped walnuts
1 chopped onion
1 shredded carrot
1 chopped green pepper
4 cloves chopped garlic
12-oz soft tofu
mustard
oregano
basil
2 cups vegan bread crumbs Saute walnuts, onion, carrot, pepper, and garlic. In large bowl, mix cubes of soft tofu with mustard, oregano, and basil and the sautéed ingredients. Add enough breadcrumbs to make a moldable mixture. Shape into balls and sauté in vegetable oil cooking spray. Berry mousse topped with seasonal fruit
Makes 4 servings 1 package (12.3 ounces) reduced-fat, extra-firm silken tofu, crumbled
2 3/4 cups thawed frozen unsweetened berries of choice
3 tablespoons sugar or 2 tablespoons agave nectar
1 tablespoon berry liqueur (optional) Blend the tofu, berries, sugar or agave nectar, and liqueur, if using, in a blender or food processor until smooth. Spoon into four pudding dishes and refrigerate until chilled. Pumkin custard pie
Makes 8 servings Made this way, pumpkin pie can actually be healthy! Pumpkin is a rich source of beta-carotene, a well-known cancer-fighting agent, which is also important for cancer survival. 1 1/2 cups soymilk
4 tablespoons cornstarch
1 1/2 cups solid-pack canned pumpkin or cooked pumpkin
1/2 cup sugar (preferably raw or turbinado) or other sweetener
1/2 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon ground ginger
1/8 teaspoon ground cloves
1 unbaked commercial pie crust Preheat oven to 375°F In a large bowl, whisk together soymilk and cornstarch until smooth, then stir in pumpkin, sugar or other sweetener, salt, cinnamon, ginger, and cloves. Pour into pie crust and bake for 45 minutes, or until firm. Cool before cutting. Neat Loaf
Makes 12 slices Neat Loaf is loaded with healthful vegetables, whole grains, and soy. Serve it with mashed potatoes and brown gravy for a meal that will make everyone happy. The vegetables should be very finely chopped, a task easily accomplished with a food processor. 1 cup cooked brown rice
2 cups bread crumbs
1 cup finely chopped walnuts
1 small onion, finely chopped
2 celery stalks, finely chopped
1 carrot, finely chopped
1 pound firm tofu
1/4 cup barbeque sauce
3 tablespoons reduced-sodium soy sauce
2 teaspoons stone-ground or Dijon mustard
1/4 teaspoon black pepper
1 vegetable oil spray
additional barbeque sauce or ketchup Preheat oven to 350°F In a large bowl, combine rice, bread crumbs, walnuts, onion, celery, and carrot. Pureé tofu in a food processor, or mash by hand until very smooth. Add to rice mixture along with barbecue sauce, soy sauce, mustard, and black pepper. Stir with a large spoon or knead mixture by hand until it is well mixed and holds together, about 1 minute. Transfer to a vegetable oil sprayed 5” x 9” loaf pan or other baking dish and distribute evenly using a spoon, spatula, or your hand. Top with barbecue sauce or ketchup. Bake 60 minutes. Let stand 10 minutes before serving.
Mashed potatoes and mushroom gravy
Makes 6 servings
4 large potatoes, peeled and chopped
1 1/2 cups water
1/2 cup teaspoon salt, divided
1/2 cup soymilk
1/2 cup chopped onion
1 cup sliced mushrooms
2 tablespoons oil
2 tablespoons flour
2 teaspoons soy sauce
1/4 teaspoon black pepper Simmer potatoes in a pot with water and 1/4 teaspoon salt until tender, about 10 minutes. Drain and reserve liquid. Mash potatoes, then add soymilk and remaining 1/4 teaspoon salt. Cover and set aside. In a large skillet, sauté onion and mushrooms in oil until onion is soft and transparent. Stir in flour. The mixture should be quite dry. Whisk in cooking liquid from potatoes, stirring to dissolve any lumps of flour, then add soy sauce and black pepper. Cook over medium-low heat until thickened. If a smooth gravy is desired, pureé in a blender after adding soy sauce and black pepper, then return it to the pan and cook as above. Serve over mashed potatoes. Apple cranberry crisp
Makes 8 servings This dessert is perfect for autumn, when cranberries are available and apples are fresh. If you buy extra bags of cranberries and freeze them, you can make it year-round. Brown rice syrup is available at health food stores. 2 large tart apples, peeled and sliced
1/2 cup fresh or frozen cranberries
3/4 cup Grape-Nuts cereal
3/4 cup rolled oats
1/2 cup teaspoon cinnamon
1/3 cup brown rice syrup
2/3 cup apple juice
1/4 teaspoon cornstarch or arrowroot Preheat oven to 350°F. Arrange apple slices in a 9” x 9” baking dish, then sprinkle with cranberries. In a bowl, mix Grape-Nuts, oats, and cinnamon, then stir in brown rice syrup. Spread evenly over apples. In a small bowl or measuring cup, mix apple juice and cornstarch or arrowroot, then pour evenly over other ingredients. Bake for 50 minutes, or until apples are tender. Find more great recipes at www.NutritionMD.org  Return to Diabetes main page
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