Vegan menu for people with diabetes.THIS VEGAN vegan /veg·an/ (ve´gan) (vej´an) a vegetarian whose diet excludes all food of animal origin. ve·gan n. MENU FOR PEOPLE WITH DIABETES is designed to provide a balance of protein, carbohydrate, fat, vitamins, and minerals while following the basic principles of a diabetic meal plan. Every person who has diabetes has his or her own individual energy and nutrient nutrient /nu·tri·ent/ (noo´tre-int) 1. nourishing; providing nutrition. 2. a food or other substance that provides energy or building material for the survival and growth of a living organism. needs, so please consult your health care professional to make sure our suggestions will work for you. The menu is designed for young adults through seniors. It is not designed for children or people who need dose medical management of diabetes. The menus have been written based on the American Diabetes Association's Exchange Lists for Meal Planning. Since carbohydrates are the nutrients that diabetics need to monitor the closest, the exchange lists are designed to help maintain the proper amount of carbohydrates in your diet. Carbohydrates, proteins, and fats are the three major nutrients found in the foods we eat, but carbohydrates have the greatest effect on our blood sugar. Since controlling blood sugar is the number one goal of diabetes management This article is about the management of diabetes mellitus. For more on the disease itself see diabetes mellitus. Diabetes is a chronic disease with no cure as of 2007. It is associated with an impaired glucose cycle, altering metabolism. , controlling your intake of carbohydrates can help you achieve that goal. This doesn't mean that carbohydrates should be eliminated; rather, it becomes important for you to plan your meals and snacks so they provide a consistent amount of carbohydrates. And that brings us back to the Exchange Lists. The Exchange Lists include foods from the following food groups: Starches starch n. 1. A naturally abundant nutrient carbohydrate, (C6H10O5)n, found chiefly in the seeds, fruits, tubers, roots, and stem pith of plants, notably in corn, potatoes, wheat, and rice, and , Fruit, Milk, Vegetables, Proteins, Fats, and Free Foods. Carbohydrates are primarily found in Starches, Fruit, and Milk. One serving (or exchange) of a Starch starch, white, odorless, tasteless, carbohydrate powder. It plays a vital role in the biochemistry of both plants and animals and has important commercial uses. , Fruit, or Milk will provide 15 grams of carbohydrate (the amount of protein and fat in each carbohydrate exchange will vary, depending on the food). Monitoring serving sizes in this way is also referred to as "carbohydrate counting." For example, your breakfast meal may allow three servings of carbohydrate, or 45 grams of carbohydrate. The three servings can be distributed among different foods--maybe two Starches and one Fruit. A snack may allow two servings of carbohydrate, or 30 grams. In this case, one Milk and one Starch would work well. Just remember that Starches, Fruits, and Milk provide carbohydrates, and one serving of carbohydrate provides 15 grams. Vegetables, proteins, and fats usually provide few carbohydrates but are good sources of other important nutrients, namely vitamins and minerals. In general, vegetables contain only a few grams of carbohydrate (5 grams per serving) and can be used more liberally in the diabetic diet diabetic diet n. A diet for a diabetic person, with the aim of maintaining normal blood sugar levels. . In some cases they are not included in carbohydrate counting. We have not counted them in these menus. However, your health professional may recommend that you include the carbohydrate count of these vegetables in your meal planning. Also, if you eat very large quantities of these vegetables (several cups), they should be counted as a carbohydrate serving. Starchy starch·y adj. starch·i·er, starch·i·est 1. a. Containing starch. b. Stiffened with starch. 2. Of or resembling starch. 3. vegetables--corn, peas, lima beans lima bean: see bean. , potatoes, sweet potatoes sweet potato, trailing perennial plant (Ipomoea batatas) of the family Convolvulaceae (morning glory family), native to the New World tropics. Cultivated from ancient times by the Aztecs for its edible tubers, it was introduced into Europe in the 16th cent. , and winter squash must be counted as a carbohydrate serving. They are considered starches and contain 15 grams of carbohydrate per serving. Proteins and fats are an important part of any diet, and actually work well with carbohydrates to help stabilize blood sugar. One protein exchange equals one ounce of "meat." One fat exchange equals five grams of fat. Trying to digest all of this information can be difficult! Feel free to obtain your own copy of the Exchange Lists by calling the American Diabetes Association The American Diabetes Association, or the ADA, is an American health organization providing diabetes research, information and advocacy. Founded in 1940, the American Diabetes Association conducts programs in all 50 states and the District of Columbia, reaching hundreds of at (800) 232-3472, or visit them online at <WWW WWW or W3: see World Wide Web. (World Wide Web) The common host name for a Web server. The "www-dot" prefix on Web addresses is widely used to provide a recognizable way of identifying a Web site. .DIABETES.ORG>. The American Dietetic Association The American Dietetic Association (ADA) is the United States' largest organization of food and nutrition professionals, with nearly 65,000 members. Approximately 75 % of ADA's members are registered dietitians and about 4 % are dietetic technicians, registered. also provides helpful information on meal planning for diabetes. Visit <WWW.EATRIGHT.ORG>. DAILY MENU PATTERN Each daily menu appearing on pages 27-29 fellows the pattern below. If followed closely, the meal plan provides about 1800 calories per day. The amount of carbohydrate (CHO CHO Carbohydrate (chemical formla Carbon Hydrogen Oxygen) CHO Chinese Hamster Ovary CHO Chemical Hygiene Officer CHO Chief Health Officer (corporate title) ) at each meal has been calculated: Breakfast: 385 cal 1 fruit 15 grams CHO 2 starch 30 grams CHO 1 fat 1 milk 15 grams CHO Morning Snack: 140 cal 1 starch 15 grams CHO 1 fruit 15 grams CHO Lunch: 420 cal 2 starch 30 grams CHO 2 fat 1 vegetable 1 protein 1 milk 15 grams CHO Afternoon Snack: 155 cal 1 starch 15 grams CHO 1 protein Dinner: 560 cal 2 protein 1 fat 1 vegetable 2 starch 30 grams CHO 1 fruit 15 grams CHO 1 milk 15 grams CHO Evening Snack: 155 cal 1 starch 15 grams CHO 1 protein Total: 1815 calories This may sound like a lot of information. Begin to use the menus and you will become proficient pro·fi·cient adj. Having or marked by an advanced degree of competence, as in an art, vocation, profession, or branch of learning. n. An expert; an adept. in figuring out how many exchanges you are eating. Once you know the exchanges, you can easily figure out the calories and amount of fat you are eating every day. HOW TO USE THE MENUS These menus were planned with a great deal of variety. We realize that it may not be practical for you to include such a wide assortment of foods at all times, due to preparation time, busy schedules, seasonal limitations on fresh vegetables, and other reasons. Keeping in mind that a varied diet is necessary for good nutrition, you may repeat some of your favorite days and exclude several of your least favorite days. You can also use menu days out of sequence, depending on your shopping and cooking schedule. However, be sure to use a whole day of menus, as each day has been balanced for good nutrition, calories, vitamins, and other considerations. What to do with the inevitable leftovers? If you have a whole snack or entree left over, refrigerate re·frig·er·ate tr.v. re·frig·er·at·ed, re·frig·er·at·ing, re·frig·er·ates 1. To cool or chill (a substance). 2. To preserve (food) by chilling. it properly, and skip a day before eating it. Even better, freeze it so you can eat it again when you're ready for it. It's not a good idea to eat the same foods several days in a row, as you'll miss out on the good nutrition inherent in a varied diet. You will probably need to invest in a small portion scale and a set of measuring cups and spoons. After a while, you will become adept at correct portion sizes. Remember, the amount of food you eat is just as important as the type of food. The menus were designed to require less preparation on working days (Monday through Friday) and for lunches. It's probably a good idea to prepare work or school day lunches and snacks the night before so you can grab them and go. You might want to invest in some insulated in·su·late tr.v. in·su·lat·ed, in·su·lat·ing, in·su·lates 1. To cause to be in a detached or isolated position. See Synonyms at isolate. 2. carrying bags and cups so you can transport your food safely. Saturdays and Sundays were designed with a little more food preparation. Use these days whenever your "off" days occur so you'll have time to prepare your meal and enjoy. You'll notice that the menus are designed as six small meals a day. Eating in this way better stabilizes your blood sugar, providing a steady influx of energy and helping you feel well. You may find that you can purchase some of the meals and snacks, rather than packing them. That's fine; just watch portion sizes, and "extras," such as oil added to popped corn, protein powder added to smoothies, and other hidden calories. If you need to eat fewer calories than the menus offer, first reduce the starch (pasta, potatoes, popcorn, etc.) exchanges. One serving of starch, equivalent to one slice of bread or 1/2 cup cooked pasta, is about 80 calories. However, before you change your dietary pattern, be certain to consult your dietitian dietitian /di·e·ti·tian/ (di?e-tish´in) one skilled in the use of diet in health and disease. di·e·ti·tian or di·e·ti·cian n. A person specializing in dietetics. or health care professional. A dietary change may require a change in medication or monitoring. These menus are moderate in fat. If you require an adjustment in the fat levels, consult with your health care professional. If you follow the menus exactly and make no non-vegan substitutions, then there will be no cholesterol in your diet. To reduce saturated fats saturated fat, any solid fat that is an ester of glycerol and a saturated fatty acid. The molecules of a saturated fat have only single bonds between carbon atoms; if double bonds are present in the fatty acid portion of the molecule, the fat is said to be , read food labels. Palm oil, coconut oil coconut oil n. A pale yellow to colorless oil or a white semisolid fat obtained from the flesh of the coconut, widely used in food products and in the production of cosmetics and soaps. Noun 1. , tropical oils tropical oil Nutrition A cooking oil from palm and coconut trees, which differs from other vegetable oils in that, like animal fats, it is high in saturated fatty acids, and thus may have atherogenic potential. See Cis fatty acids, Fish oil, Olive oil, Transfatty acids. , and hydrogenated vegetable fat are sources of saturated fat and should be avoided, if possible. Many recipes found on these menus are taken from Vegan Meals for One or Two (available with the order form on page 34 or at <www.vrg.org>). The numbers beside the recipe title in the menu is the page where the recipe can be found, and the recipes are cross-referenced to the day where they are called for. There is a designation on the menus as to how much of each recipe is considered a portion. Don't assume that the recipe always makes the portion size called for in the menu. For example, the recipe for Corn and Potato Chowder chowder, stew of fish or shellfish with potatoes, onions, and pork (usually salt pork), thickened with crumbled hard bread. The name chowder seems to have originated from the French word chaudière makes three servings. The menu lists: 1 serving Corn and Potato Chowder Therefore, divide the chowder into three equal portions and freeze the rest, or make only one-third of the recipe. The amount listed in the daily menu will keep you on the correct daily exchange pattern. For menu items that do not have a recipe from Vegan Meals for One or Two, we've given some preparation information right on the menu. Take a look at the eight days' worth of menus we've designed. Let your health care professional take a look at them to see if they need to be personalized per·son·al·ize tr.v. per·son·al·ized, per·son·al·iz·ing, per·son·al·iz·es 1. To take (a general remark or characterization) in a personal manner. 2. To attribute human or personal qualities to; personify. for you. Also, take some time to look at the ingredients and the recipes, make shopping lists, and schedule meal preparation. It takes a lot of effort to live well with diabetes. Controlling this disease is certainly a lot of work, but living a long, healthy life will be worth it! EXCHANGES AND THEIR EQUIVALENTS Each exchange provides the following: 1 Starch (bread) exchange = 80 calories; 15 grams carbohydrate (ex: 1 slice bread, 1/2 English muffin or bagel, 1/2 cup hot cooked cereal, 1 tortilla, 1/3 cup cooked rice, 1/2 cup cooked pasta, 1/2 cup starchy vegetable) 1 Fruit exchange = 60 calories; 15 grams carbohydrate (ex: 1 small piece fresh fruit, 1/2 cup water- or juice-packed canned or frozen fruit, 2 tablespoons dried fruit, 1/2 cup fruit juice) 1 Milk exchange = 120 calories; 12 grams carbohydrate (ex: 8 ounces soymilk soy·milk n. A milk substitute made from soybeans, often supplemented with vitamins. Noun 1. soymilk - a milk substitute containing soybean flour and water; used in some infant formulas and in making tofu ) 1 Vegetable exchange = 25 calories; 5 grams carbohydrate (ex: 1/2 cup cooked, 1 cup raw, 1/2 cup vegetable juice Vegetable juice is a popular drink all over the world. Vegetable juice is an alternative to fruit juice. Most commercial brands do however contain a large amount of sodium. If making vegetable juice at home, a juicer that can process vegetables will be needed. ) 1 Protein exchange = 75 calories; 0 grams carbohydrate (ex: 1/2 cup tofu tofu Soft, bland, custardlike food product made from soybeans. Believed to date from China's Han dynasty (206 BC–AD 220), tofu is today an important source of protein in the cuisines of East and Southeast Asia. , 1/2 cup cooked beans *, 2 Tablespoons nut butters Noun 1. nut butter - ground nuts blended with a little butter paste, spread - a tasty mixture to be spread on bread or crackers or used in preparing other dishes , 2 ounces meat substitutes) * Because of the carbohydrate content in beans, 1/2 cup must also be considered 1 starch. 1 Fat exchange = 45 calories; 0 grams carbohydrate (ex: 1 Tablespoon ta·ble·spoon n. Abbr. T, tbsp. A measure of about 3 teaspoons or 15 milliliters. tablespoon a household unit of volume or capacity; equivalent to three teaspoons or approximately 15 milliliters; in metric regular salad dressing, 2 Tablespoons reduced-fat salad dressing, 1 1/2 Tablespoons vegan mayonnaise) NOTE: Nutritionally, the daily menus in this article break down to approximately 1800 calories per day, 50% from carbohydrate, 20% from protein, and 30% from fat. MENUS SUNDAY Breakfast: 1/2 cup melon slices 2 slices Corny French Toast (page 29) with 1/4 cup chopped peaches or apricots 4 ounces enriched soymilk Morning Snack: 1/2 cup fresh grapes 6 assorted lowfat crackers Sparkling water Lunch: 1 cup mushroom barley soup with 2 ounces smoked seitan 1/2 cup green and wax bean salad with 2 teaspoons sesame seeds and 2 Tablespoons reduced-fat salad dressing 8 ounces enriched soymilk Afternoon Snack; 1/2 cup sugar-free chocolate pudding (You may create this at home with a sugar-free mix like Sorbee or Estee and any nondairy milk.) Dinner: 1 cup Lentil Chili (page 30) with 1/4 cup prepared Textured Vegetable Protein (TVP) over l/3 cup white rice 1/2 cup steamed or roasted carrots 1/2 cup fresh pineapple slices Evening Snack: 1/2 cup pretzels 8 ounces enriched soymilk MONDAY Breakfast: 1/3 cup cranberry juice or cranberry juice cocktail 3/4 cup cooked oatmeal with 1/2 banana and 1 teaspoon vegan margarine 8 ounces enriched soymilk Morning Snack: 3 cups lowfat popped popcorn with 2 teaspoons nutritional yeast 1/2 cup orange juice Lunch: 6" pita stuffed with 2 ounces fake meat (equivalent to 2 ADA meat exchanges), lettuce, radishes, and cucumbers 1 cup shredded cabbage with 1 1/2 Tablespoons vegan mayonnaise 8 ounces enriched soymilk Afternoon Snack: Fruit smoothie made with 8 ounces soymilk, 2 ounces silken tofu, and 1/2 cup frozen or fresh berries, blended together 3 ginger snaps Dinner: Baked eggplant (1/2 cup) with 1/4 cup tomato sauce 1/2 cup black beans with 1/3 cup brown rice One medium baked apple Evening Snack: 2 Tablespoons peanut butter on 6 crackers TUESDAY Breakfast: 1/2 cup orange slices 2 slices whole wheat toast with 2 Tablespoons peanut butter 8 ounces enriched soymilk Morning Snack: 5 vanilla wafers 1/2 cup apricot nectar Lunch: 1 1/2 cups spinach and romaine salad with 1 Tablespoon sliced berries, 6 almonds, and fat-free salad dressing Bean enchilada (Fold 1/2 cup beans into 1 tortilla and top with salsa.) 8 ounces enriched soymilk Afternoon Snack: 1/2 cup soy ice cream Dinner: 1/2 cup steamed broccoli with 1/4 cup red peppers 1 cup steamed, baked, roasted, or microwaved potatoes with 1/2 teaspoon curry powder and 2 Tablespoons vegan sour cream 1 tofu hot dog or 1 ounce vegan deli slices Evening Snack: 3 graham crackers with 2 Tablespoons nut butter 8 ounces enriched soymilk WEDNESDAY Breakfast: 1/2 cup apricot nectar Breakfast pizza: 2 English muffin halves with 1 teaspoon vegan margarine and 1 1/2 ounces soy cheese 1/2 cup Salsa 8 ounces enriched soymilk Morning Snack: 1/2 cup fat-free tortilla or pita chips 1/2 cup carrot juice Lunch: 1 cup vegetable bean soup 1/4 bagel with 2 teaspoons soy cream cheese 1/4 bagel with 1 Tablespoon nut butter 8 ounces enriched soymilk Afternoon Snack: Creamy tomato smoothie made with 1 cup tomato juice and 1/2 cup silken tofu Dinner: 6-ounce grilled portobello "steak" 1/2 cup braised swiss chard 1/2 cup baked or steamed sweet potato with 2 Tablespoons canned pineapple chunks 1/2 cup baked tofu Evening Snack: 1 medium pear or apple 8 ounces enriched soymilk THURSDAY Breakfast: 1/4 cup cranberry-apple juice with 1 cup hot whole grain cereal, topped with 1/4 cup peaches and 1 teaspoon vegan margarine 8 ounces enriched soymilk Morning Snack: 1/2 cup vegetable juice (like V-8) 1 cup croutons or crackers Lunch: Veggie Wrap: One 7-8" tortilla with 1/2 cup grilled vegetables, 1 1/2 Tablespoons vegan mayonnaise, 1 1/2 ounces vegan cheese, and 6 strips soy bacon 8 ounces enriched soymilk Afternoon Snack: 1/2 cup baked veggie chips with 1/2 cup nonfat refried beans mixed with salsa Dinner: 8 ounces baked tofu with 1/4 cup tomato sauce 1/2 cup steamed spinach and onions 1 dinner roll spread with 1 teaspoon vegan margarine 1/2 cup grapes Evening Snack: 3 cups lowfat popcorn with 2 teaspoons nutritional yeast 8 ounces enriched soymilk FRIDAY Breakfast: 1/2 cup cold whole grain cereal with 1/2 cup sliced banana 1 slice toast with 1 teaspoon vegan margarine 8 ounces enriched soymilk Morning Snack: 1 medium fresh apple or pear 2 breadsticks Lunch: 2 veggie burgers on 1/2 whole wheat bun layered with lettuce, tomato, and shredded carrots Cucumber sticks 8 ounces enriched soymilk Afternoon Snack: 1/2 cup sugar-free vanilla pudding (You may create this at home with a sugar-free mix like Sorbee or Estee and any nondairy milk.) with 2 Tablespoons pistachios or pecans Dinner: 1 cup pasta with mushroom sauce (Use 1/2 cup soymilk, 1/4 cup minced mushrooms, and 1 teaspoon garlic. Heat and add 2 chunks tofu.) 1/2 cup braised kale or chard 1 cup berries 4 ounces enriched soymilk Evening Snack: 2 Tablespoons nut butter with 3 ginger snaps SATURDAY Breakfast: 1 cup melon or mango slices Breakfast soft tacos: 2 tortillas with 2 teaspoons vegan margarine and 1/2 cup salsa 8 ounces enriched soymilk Morning Snack: 1/2 cup pineapple slices 1/4 cup fat-free granola Lunch: 1 cup scrambled tofu with chopped veggies 1/2 English muffin 1 medium corn-on-the-cob with 1 teaspoon vegan margarine 8 ounces enriched soymilk Afternoon Snack: 1/2 cup red bean chili with 2 ounces tofu Dinner: 1 serving Corn and Potato Chowder (page 30) with 1/2 cup tofu added 1/2 cup tomato wedges Evening Snack: 1/2 cup soy ice cream with 2 Tablespoons granola SUNDAY Breakfast: 1/2 cup red grapefruit sections, broiled, or 1/2 fresh grapefruit 1 Cinnamon, Apple, and Raisin Pancake (page 30) 8 ounces enriched soymilk Morning Snack: 1 small baked apple with 3 teaspoons granola Lunch: 1 cup steamed broccoli, red pepper, and cauliflower with l/2 cup black beans and 1/4 cup prepared Textured Vegetable Protein (TVP) over 1/3 cup rice or barley 1/2 cup spinach salad with 1/4 cup raspberries 8 ounces enriched soymilk Afternoon Snack: Waldorf salad (3/4 cup chopped apples, 1/4 cup celery, 1 Tablespoon walnuts, 1 1/2 Tablespoons vegan mayonnaise) Dinner: 2 slices veggie pizza Chopped romaine lettuce with fat-free dressing 1 cup sliced kiwi and raspberries Evening Snack: 1/2 cup pretzels 8 ounces enriched soymilk FREE FOODS Some items are so low in calories and fat that they are considered "free." You may add these to your meal preparations as you like. Here is a list of some foods that are considered "free": * Fat-free and sodium-flee broth broth liquid media for culturing microorganisms. cooked meat broth a medium useful for culturing anaerobic bacteria. enrichment broth one modified to permit growth by selected bacteria. (Use this as a cooking liquid for vegetables and grains, or chop some fresh veggies Veggies of Nottingham, also known as Veggies Catering Campaign, is a campaigning group based in Nottingham, England, promoting ethicalbum alternatives to mainstream fast food. into broth and use as a fast no-calorie snack.) * Sparkling water and seltzers (With a squeeze of lemon or lime, these make a good "hydration hydration /hy·dra·tion/ (hi-dra´shun) the absorption of or combination with water. hy·dra·tion n. 1. The addition of water to a chemical molecule without hydrolysis. 2. " break.) * Unsweetened cocoa powder Noun 1. cocoa powder - the powdery remains of chocolate liquor after cocoa butter is removed; used in baking and in low fat and low calorie recipes and as a flavoring for ice cream chocolate - a food made from roasted ground cacao beans (Add 1 Tablespoon to pudding mixes, hot cereals, or soymilk.) * Unsweetened fresh or frozen cranberries and rhubarb rhubarb: see buckwheat. rhubarb Any of several species of the genus Rheum (family Polygonaceae), especially R. rhaponticum (or R. rhabarbarum), a hardy perennial grown for its large, succulent, edible leafstalks. (These are very sour--chop and use sparingly spar·ing adj. 1. Given to or marked by prudence and restraint in the use of material resources. 2. Deficient or limited in quantity, fullness, or extent. 3. Forbearing; lenient. in fat-free salad dressings, cook with rice, barley barley, annual cereal plant (Hordeum vulgare and sometimes other species) of the family Gramineae (grass family), cultivated by humans probably as early as any cereal. , or couscous cous·cous n. 1. A pasta of North African origin made of crushed and steamed semolina. 2. A North African dish consisting of pasta steamed with a meat and vegetable stew. , or add to fresh salads.) * Mustard, horseradish horseradish Hardy perennial plant (Armoracia lapathifolia) of the mustard family, native to Mediterranean lands and grown throughout the temperate zones. Its hotly pungent, fleshy root is used as a condiment and is traditionally considered medicinal. , ketchup (1 Tablespoon), vinegar vinegar, sour liquid consisting mainly of acetic acid and water, produced by the action of bacteria on dilute solutions of ethyl alcohol derived from previous yeast fermentation. * Unsweetened pickled pick·led adj. 1. Preserved in or treated with pickle. 2. Slang Intoxicated; drunk. pickled Adjective 1. (of food) preserved in a pickling liquid 2. vegetables, including okra okra: see mallow. okra Herbaceous, hairy, annual plant (Hibiscus esculentus or Abelmoschus esculentus), of the mallow family, grown for its edible fruit. Okra leaves are deeply notched; flowers are yellow with a crimson centre. , cucumbers, carrots, cauliflower cauliflower (kô`lĭflou'ər, käl`ĭ–), variety of cabbage, with an edible head of condensed flowers and flower stems. Broccoli is the horticultural variety (botrytis); both were cultivated in Roman times. , etc. (Although there is no limit on these, if you are on a sodium restriction, try to have no more than a couple Tablespoons of these per day.) * Fat-free, low-calorie salad dressing * 1 cup raw vegetables: cabbage cabbage, leafy garden vegetable of many widely dissimilar varieties, all probably descended from the wild, or sea, cabbage (Brassica oleracea) of the family Cruciferae (mustard family), found on the coasts of Europe. , celery celery, biennial plant (Apium graveolens) of the family Umbelliferae (parsley family), of wide distribution in the wild state throughout the north temperate Old World and much cultivated also in America. , cucumber cucumber, fruit of Cucumis sativus, a species of gourd whose many varieties are descended from a plant native to Asia and Africa. Cucumber is classified in the division Magnoliophyta, class Magnoliopsida, order Violales, family Curcurbitaceae. , green onion, garlic, hot peppers and chilies, mushrooms, radishes, summer squash (You can make a great "extra" salad or relish by combining a mixture of these veggies with some vinegar or nonfat non·fat adj. Lacking fat solids or having the fat content removed. salad dressing.) * Greens: up to 4 cups of fresh endive, raddichio, chicory chicory (chĭk`ərē) or succory (sŭk`ərē), Mediterannean herb (Cichorium intybus , head lettuces, romaine, spinach spinach, annual plant (Spinacia oleracea) of the family Chenopodiaceae (goosefoot family), probably of Persian origin and known to have been introduced into Europe in the 15th cent. , kale kale, borecole (bôr`kōl), and collards, common names for nonheading, hardy types of cabbage (var. , chard chard: see artichoke; beet. chard or Swiss chard Edible-leaf beet (Beta vulgaris, variety cicla), a variety of beet in which the tender leaves and leafstalks have become greatly developed. , mustard greens Noun 1. mustard greens - leaves eaten as cooked greens Indian mustard, leaf mustard, mustard cruciferous vegetable - a vegetable of the mustard family: especially mustard greens; various cabbages; broccoli; cauliflower; brussels sprouts , and beet greens Noun 1. beet green - young leaves of the beetroot greens, leafy vegetable, green - any of various leafy plants or their leaves and stems eaten as vegetables per day. CORNY FRENCH TOAST (FIRST SUNDAY) (Makes 3 slices) 2 Tablespoons silken tofu 1/4 cup vanilla soy or rice milk 1/4 teaspoon nutmeg 1/2 teaspoon cinnamon 1 cup cornflakes 3 slices whole wheat or raisin bread Vegetable oil spray In a bowl, combine tofu, milk, nutmeg, and cinnamon until smooth. Crumble cornflakes. (You're not looking for cornflake flour; crumble until each flake is broken in two or three pieces.) Spread flakes on a dinner plate. Dip bread in the tofu mixture until both sides are coated. Place both sides of each slice of bread into the cornflakes. Press down slightly so they stick. Spray frying pan with vegetable oil and fry bread until each side is golden brown. Serve with sliced bananas, fruit preserves, or syrup. Note: If you don't have vanilla-flavored soy or rice milk, use plain, and add 1/2 teaspoon vanilla extract and 1/4 teaspoon sweetener. Also, instead of frying, you can bake this recipe. Preheat oven to 375 degrees while you prepare the bread. Spray a baking sheet with vegetable oil and place the prepared bread on it. Bake for approximately 20 minutes or until golden. Total calories per 2-slice setting, using soymilk and whole wheat bread: 255 Total Fat as % of Daily Value: 5% Protein: 10 grams Carbohydrates: 49 grams Iron: 3 milligrams Exchange: 2 slices = 3 starches Dietary Fiber: 6 grams Fat: 4 grams Calcium: 57 milligrams Sodium: 340 milligrams LENTIL CHILI (FIRST SUNDAY) (Makes 1 portion) 1/2 cup drained canned or cooked lentils 1/4 cup chopped tomatoes 1/4 cup prepared salsa 1/2 teaspoon red pepper flakes 1/2 teaspoon chili powder Combine all ingredients and stir to mix. Microwave, covered, for 4 minutes on HIGH, or cook on stove in a small pot until heated through. Total calories per serving: 153 Total Fat as % of Daily Value: 2% Protein: 11 grams Carbohydrates: 28 grams Iron: 4 milligrams Dietary Fiber: 10 grams Fat: 1 gram Calcium: 45 milligrams Sodium: 300 milligrams CORN AND POTATO CHOWDER (SATURDAY) (Makes 3 servings) Vegetable oil spray 1/2 cup chopped onions 2 garlic doves, minced 1/8 cup chopped fresh parsley 1 1/4 cups frozen cut corn, thawed, or corn cut from 3 ears of corn 3 cups water 4 boiling potatoes, cubed 1 cup silken tofu 1 teaspoon dried dill 2 cups soymilk 1 teaspoon thyme 1/2 teaspoon black pepper In a large pot, spray vegetable oil and heat. Add onions, garlic, parsley, and corn. Cover the pot and simmer for 20 minutes, stirring frequently. Add water and bring to a boil. Add potatoes and simmer, uncovered, until potatoes are tender, approximately 30 minutes. For a very smooth texture, blend tofu in a blender or food processor prior to adding to soup. Stir in tofu, dill, soymilk, thyme, and pepper. Simmer chowder for 15 minutes or until very hot. Total calories per serving: 309 Total Fat as % of Daily Value: 10% Protein: 15 grams Carbohydrates: 53 grams Iron: 4 milligrams Dietary Fiber: 8 grams Fat: 7 grams Calcium: 75 milligrams Sodium: 39 milligrams CINNAMON, APPLE, AND RAISIN PANCAKES (SECOND SUNDAY) (Makes about 4 six-inch pancakes) 1 1/2 cups all-purpose flour 1/4 cup vegan dry sweetener 2 teaspoons baking powder 2 teaspoons cinnamon 1 cup plain or vanilla soymilk 2 Tablespoons silken tofu 1 Tablespoon oil or melted margarine 1/4 teaspoon vanilla extract Vegetable oil spray 2 large green apples (about 1 cup), peeled, cored, and minced 1/2 cup raisins Sift flour, sweetener, baking powder, and cinnamon and place in a large bowl. In a separate bowl, mix soymilk, tofu, oil or margarine, and vanilla together until well combined. Slowly mix dry and liquid ingredients together until smooth. Cover and refrigerate for at least one hour. Heat a large frying pan and spray with oil. Add apples and raisins, and saute for 3 minutes or until apples begin to soften. Place in a bowl and set aside. Respray pan and ladle batter into the pan by 1/2 cup measures. Top each with 2 Tablespoons of apple/raisin mixture. Cook until pancakes begin to bubble. Flip and cook until golden brown. Note: This batter can be prepared the night before and left in the refrigerator overnight. Total calories per pancake using plain soymilk: 393 Total Fat as % of Daily Value: 9% Protein: 15 grams Carbohydrates: 76 grams Iron: 4 milligrams Dietary Fiber: 5 grams Fat: 6 grams Calcium: 175 milligrams Sodium: 256 milligrams |
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