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Diabetic Food w/ Kids in Mind
Chocolate Yogurt Pops
(makes 4 servings)
8 ounces plain nonfat yogurt
1/4 cup sugar-free cocoa mix
4 6-ounce paper cups
In a bowl, combine yogurt and cocoa mix. Mix well. Spoon into paper cups and set the cups in a muffin tin. Insert a wooden popsicle stick in the middle of each cup. Freeze solid. To serve peel away the paper cup and eat at once.
Per serving: 66 calories (5% calories from fat), 6 g protein, trace fat (0 saturated fat), 10 g carbohydrate, 1 g dietary fiber, 3 mg cholesterol, 132 mg sodium
Diabetic exchanges: 1 carbohydrate (skim milk)
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Asian Popcorn
(makes 4 servings)
8 cups air-popped popcorn
1 3-ounce can chow mein noodles
refrigerated butter-flavored cooking spray
2 teaspoons low-sodium soy sauce
Preheat oven to 300°F. In a large baking pan, combine popcorn and chow mein noodles. Lightly coat with cooking spray. Toss to evenly coat. Drizzle with soy sauce and toss again. Bake for 10 minutes, stirring once. Let cool for 10 minutes before eating.
Per serving: 169 calories (28% calories from fat), 6 g protein, 5 g total fat (1.1 g saturated fat), 26 g carbohydrate, 4 g dietary fiber, 0 cholesterol, 260 mg sodium
Diabetic exchanges: 1 1/2 carbohydrate (bread/starch), 1 fat
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Strawberry Fluff
(makes 4 servings)
1 .3 ounce ounce package sugar-free strawberry jello
1 cup boiling water
1 cup fresh orange juice
2 cups sliced fresh strawberries
Dissolve jello in boiling water, following the package directions. Stir in orange juice. Chill until the jello has the consistency of unbeaten egg whites, about 20 minutes. Using an electric mixer on medium-high speed, beat jello mixture until it triples in bulk, about 5 minutes. Fold in strawberries. Transfer mixture to a covered container and chill until ready to serve. To serve, spoon into individual dishes.
Per serving: 61 calories (6% calories from fat) 2 g protein, trace total fat (0 saturated fat), 13 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 56 mg sodium
Diabetic exchanges: 1 carbohydrate (fruit)
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Pizza Pockets
(makes 4 servings)
1 10-ounce can refrigerated pizza dough
1/4 cup jarred pizza sauce
1 cup part-skim shredded mozzarella cheese
1/4 cup reduced-fat ricotta cheese
1 teaspoon crushed dried oregano
vegetable cooking spray
Open dough can and place on a work surface. Roll out and cut two 6-inch (15 cm) circles. Rework scraps, roll out, and cut out another two 6-inch circles for a total of 4 circles. Discard remaining scraps. Place the dough circles on the work surface. Spread each circle with 1 tablespoon pizza sauce to within 1/4 inch of the edge. Place 1/4 cup (28 g) of the mozzarella cheese near the center of each circle. Top each with 1 tablespoon (15 g) ricotta cheese and sprinkle with 1/4 teaspoon (1.25 ml) oregano.
Dampen the edges of each circle with a little water. Fold circles in half, enclosing the cheese filling. Crimp the edges by pressing down with the tines of a fork along the edge. Cut two small slits in the top for steam vents. Cover and refrigerate until ready to bake. Preheat oven to 425°F or Gas Mark 7. Lightly coat a baking sheet with cooking spray. Place pizza pockets on prepared baking sheet. Bake until golden brown, about 10 minutes. Allow to cool for a few minutes before eating.
Per serving: 266 calories (27% calories from fat) 15 g protein, 8 g total fat (4.0 g saturated fat), 33 g carbohydrate, 1 g dietary fiber, 19 mg cholesterol, 593 mg sodium
Diabetic exchanges: 1 medium fat protein, 2 carbohydrate (bread/starch)
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Peach Smoothie
(makes 2 servings)
1 medium fresh peach, about 5 ounces, peeled, pitted, and chopped
1/2 cup skim milk
1 4-ounce carton nonfat vanilla yogurt
1 cup ice cubes
ground cinnamon
Place the peach, milk, yogurt, and ice in a blender. Blend until smooth. Turn off machine and scrape down the sides of the blender with a rubber spatula. Blend again. Pour the mixture into 2 glasses and sprinkle each with a little cinnamon. Serve at once.
Per serving: 101 calories (0% calories from fat), 5 g protein, 0 total fat (0 saturated fat), 1 g dietary fiber, 3 mg cholesterol, 65 mg sodium
Diabetic exchanges: 1 1/2 carbohydrate (1/2 fruit, 1 skim milk)
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Peanut Butter Granola
(makes 6 servings)
3 cups (243 g) rolled oats
1/2 cup (52 g) wheat germ
1/2 cup (128 g) creamy peanut butter
1 1/2 tablespoons (14 g) light brown sugar
1/3 cup (48 g) dark raisins
Preheat oven to 300°F. In a medium bowl, combine oats and wheat germ. Place peanut butter and brown sugar in a microwave-safe dish. Mix well. Microwave on HIGH for 20 seconds, until warm. Stir again. Pour peanut butter mixture over the cereal and toss to evenly coat. Stir in raisins. Spread evenly in a baking pan and bake for 20 minutes, stirring once. Cool before serving to eat out of hand. Store any leftover granola in self-sealing plastic bags with eat within 2 days.
Per serving: 345 calories (34% calories from fat),, 14 g protein, 14 g total fat (2.9 g saturated fat), 46 g carbohydrate, 7 g dietary fiber, 0 cholesterol, 104 mg sodium
Diabetic exchanges: 1 medium fat protein, 3 carbohydrate (2 1/2 bread/starch, 1/2 fruit), 1 fat
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