Tuesday, January 1, 2013

[Healthy_Recipes_For_Diabetic_Friends] Jerusalem Pickled Turnip and Beet - 5g Carbohydrate; 1g Dietary Fiber

 

                     
* Exported from MasterCook *
                    Jerusalem Pickled Turnip and Beet
Recipe By     :
Serving Size  : 24    Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 5%)
                Vegan
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  10             small  fresh turnips -- or 5 large (2 1/4 pounds)
  3              small  beets -- (8 1/2 ounces)
  1                     chile -- green or red, cup into 3/8-inch slices
  3             stalks  celery -- tender stalks, cut into 3/4-inch slices
  1 1/4           cups  distilled white vinegar
  3               cups  warm water
                        fine sea salt
 
 
Peel the turnips and beets, halve them if they are not small, and cut them
into slices 1/4-inch thick. Place in a large mixing bowl and sprinkle with
1 teaspoon salt. Stir well, cover, and set aside to marinate overnight at
room temperature.
 
The following day, transfer the vegetables and their juices to a
sterilized 1 1/2 to 2 quart jar. Add the chile and celery, followed by 3
Tablespoons salt, the vinegar, and the water. If needed, add more water
and vinegar to fill the jar (two parts water to one part vinegar) to
within 3/4 inch of the rim. Seal the jar, shake if gently to dissolve the
salt, and place in a well-lit spot. After 3 to 4 days, the pickles should
be ready. They will keep somewhere cool and dark for up to 1 month.
 
Makes 1 1/2 quarts (to 2 quarts), about 24 one-quarter cup servings.
 
AuthorNote: This is a cinch to make, but must be prepared over two days.
It is sharp and not too complex in flavor, perfect for serving with
unctuous [favorites], a tagine, or hummus.
 
Cuisine:
  "MidEastern"
Source:
  "Jerusalem by Yotam Ottolenghi & Sami Tamimi, 2012"
S(Formatted by Chupa Babi):
  "Dec 2012"
Yield:
  "1 1/2 quarts"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 21 Calories; trace Fat (2.8%
calories from fat); 1g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 48mg Sodium.  Exchanges: 1 Vegetable; 0 Other Carbohydrates.

Nutr. Assoc. : 5370 0 0 0 0 0 4860

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[Healthy_Recipes_For_Diabetic_Friends] Jerusalem Pickled Mixed Vegetables with Curry - 4g Carbohydrate; 1g Dietary Fiber

 

                     
* Exported from MasterCook *
              Jerusalem Pickled Mixed Vegetables with Curry
Recipe By     :
Serving Size  : 24    Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 10%)
                Vegan
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2         small  white cabbage head -- cut in 1 1/4-inch cubes, about 2 1/2 cups total
  3             medium  carrots -- peeled and cut at an angle into 3/8-inch slices
  2                     mini cucumbers -- cut at an angle into 3/8-inch slice, scant 2 cups
  2             stalks  celery -- cut into 1 1/4-inch segments
     1/4         small  cauliflower -- divided into small florets, scant 1 cup
  1         Tablespoon  curry powder
  1           teaspoon  ground allspice
  6             cloves  garlic -- sliced
  2                     red chiles
  3 1/4           cups  warm water
  6 1/2    Tablespoons  cider vinegar
                        fine sea salt
 
 
Mix the vegetables  in a bowl and place about half at the bottom a
sterilized 1 1/2-quart jar. Add the curry, allspice, garlic, and chiles.
Top with the remaining vegetables.
 
To make the brine, stir 2 Tablespoons salt into the warm water until
dissolved. Pour the brine into the jar, filling it to within 3/4 inch of
the rim. Add the vinegar, the vegetables should be completely covered. If
they are not, make more brine by adding 1 1/2 teaspoons salt to each scant
1 cup warm water. Seal the jar.
 
Place the jar in a well lit, if possible sunny, spot. The pickles should
be ready in 5 days. They should be crunchy and full of sharp and salty
flavors. Once ready, keep in the fridge for up to 2 weeks.
 
Makes 1 1/2 quarts (24 one-quarter cup servings)
 
AuthorNote: Pick and choose the vegetables you want to use. You can add
rutabaga, radish, turnip, kohlrabi, or even unripe plums.
 
Cuisine:
  "MidEastern"
Source:
  "Jerusalem by Yotam Ottolenghi & Sami Tamimi, 2012"
S(Formatted by Chupa Babi):
  "Dec 2012"
Yield:
  "6 cups"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 17 Calories; trace Fat (5.6%
calories from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 11mg Sodium.  Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0
Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 2416 0 0 0 0 0 0 0 0 0 0 4860

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[Healthy_Recipes_For_Diabetic_Friends] Jerusalem Balilah - Palestinian Chickpea Streetfood ; 34g Carbohydrate; 10g Dietary Fiber

 

                     
* Exported from MasterCook *
           Jerusalem Balilah - Palestinian Chickpea Streetfood
Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Veggie
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  dried chickpeas
  1           teaspoon  baking soda
  1                cup  chopped parsley
  2                     green onions -- thinly sliced
  1              large  lemon
  3        Tablespoons  olive oil
  2 1/2      teaspoons  ground cumin
                        salt and freshly ground black pepper
 
 
The night before, put the chickpeas in a large bowl and cover with cold
water at least twice their volume. Add the baking soda and leave at room
temperature to soak overnight.
 
Drain the chickpeas and place them in a large saucepan. Cover with plenty
of cold water and place over high heat. Bring to a boil, skim the surface
of the water, then decrease the heat and simmer for 1 to 1 1/2 hours,
until the chickpeas are very soft but still retain their shape.
 
While the chickpeas are cooking, put the parsley and green onions in a
large mixing bowl. Peel the lemon by topping and tailing it, placing on a
board, and running a small sharp knife along its curves to remove the skin
and white pith. Discard the skin, pith, and seeds and coarsely chop the
flesh. Add the flesh and all of the juices to the bowl.
 
Once the chickpeas are ready, drain and add them to the bowl while they
are still hot. Add the olive oil, cumin, 3/4 teaspoon salt, and a good
grind of pepper. Mix well. Allow to cool down until just warm, taste for
seasoning, and serve.
 
Serves 4
 
AuthorNote: On the corner of the souk in the Old City stood the very
popular 'balilah' man. He had large piles of freshly cooked chickpeas on
his stall, steaming and beautifully decorated with parsley and lemon. Like
a magician, he used to whip the balilah into a newspaper cone in a flash
and serve it to the eager customer.
Balilah is a popular Palestinian street food consisting of fresh chickpeas
seasoned with cumin and lemon juice and it makes the most gratifying
snack. Curiously, in the Jewish Orthodox neighborhood of Me'ah She'arim, a
cheap and cheerful snack called 'arbes' is sold. It is just like balilah,
only seasoned with black pepper instead of cumin. It, too, is highly
popular.

Balilah can be eaten warm, not hot, or at room temperature as a little
between-meal snack. It is also delicious served next to grilled
[favorites], or can be turned into a salad by adding some leaves, feta,
and diced tomatoes.
 
Cuisine:
  "MidEastern"
Source:
  "Jerusalem by Yotam Ottolenghi & Sami Tamimi, 2012"
S(Formatted by Chupa Babi):
  "Dec 2012"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 287 Calories; 14g Fat (40.7%
calories from fat); 11g Protein; 34g Carbohydrate; 10g Dietary Fiber; 0mg
Cholesterol; 339mg Sodium.  Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2
Vegetable; 0 Fruit; 2 1/2 Fat.

Nutr. Assoc. : 347 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Easy Peanut Sauce - 8g Carbohydrate; 1g Dietary Fiber

 

                     
* Exported from MasterCook *
                            Easy Peanut Sauce
Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      Vegan
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           cup  creamy peanut butter
     1/4           cup  soy sauce
  3        Tablespoons  rice vinegar
  1 1/2    Tablespoons  light brown sugar
  2        Tablespoons  toasted sesame oil
  2          teaspoons  grated fresh ginger
     1/2      teaspoon  Asian chile paste
                        water
 
 
In a medium bowl, combine the peanut butter, soy sauce, vinegar and sugar.
Add the oil, ginger, and chile paste and stir until smooth and well
blended.
 
Taste to adjust seasonings, adding more chile paste if you prefer more
heat. Add as much water as desired to each preferred consistency. Use
immediately or cover tightly and refrigerate until needed. Properly stored
this sauce will keep for several days.

Makes 1 1/2 cups; 6 one-quarter cup servings.
 
AuthorNote: I adore peanut sauce for its great flavor and amazing
versatility, whether using it as a dip for veggies or fried tofu or as a
sauce for pasta. Why pay more for bottled peanut sauce when you can make
your own on the cheap with this easy recipe?
 
Source:
  "Vegan On the Cheap by Robin Robertson, 2010"
S(Formatted by Chupa Babi):
  "Dec 2012"
Yield:
  "1 1/2 cups"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 184 Calories; 16g Fat (71.4%
calories from fat); 6g Protein; 8g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 787mg Sodium.  Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat;
1/2 Vegetable; 2 1/2 Fat; 0 Other Carbohydrates.
NOTES : Less than 50 cents per serving
Nutr. Assoc. : 0 0 0 0 0 0 2615 0

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[Healthy_Recipes_For_Diabetic_Friends] Cheapskate Chutney - 12g Carbohydrate; 1g Dietary Fiber

 

                     
* Exported from MasterCook *
                            Cheapskate Chutney
Recipe By     :
Serving Size  : 8     Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 25%)
                Vegan
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         Tablespoon  neutral vegetable oil
     1/4           cup  minced red onion
  1         Tablespoon  minced hot chile -- or 1/2 teaspoon crushed red pepper
  2          teaspoons  grated fresh ginger
  2        Tablespoons  light brown sugar
     1/8      teaspoon  salt
  1         Tablespoon  water
  1 3/4           cups  minced canned pineapple -- well drained
     1/2           cup  chopped mixed dried fruit
  2        Tablespoons  apple cider vinegar
 
 
In a small saucepan, heat the oil over medium heat. Add the onion and
chile. Cover and cook until softened, about 3 minutes. Add the ginger,
sugar, salt, water, pineapple, and dried fruit and bring to a boil. Reduce
the heat to low and stir in the vinegar. Simmer for 5 minutes, stirring
frequently. Transfer to a bowl and cool to room temperature. Taste and
adjust the seasonings if necessary. Serve at room temperature or chilled.
Store tightly covered in the refrigerator, where it will keep for up to a
week.
 
Makes 2 cups
 
AuthorNote: Sweet-hot chutney is a wonderful condiment, especially with
Indian meats or to jazz up rice-and-bean dishes or baked or fried tofu,
tempeh, or seitan. This recipe is extremely versatile. I chose to use the
combination of canned pineapple and dried fruit simply because they're
always on hand and available; however, different varieties of fresh fruit
may be used as well.
 
VARIATION: Replace canned pineapple with a soft fresh fruit such as
chopped peaches, mangoes, or apricots. You can also replace the pineapple
for a firm fresh fruit, such as apples or pears, but you will need to cook
a bit longer until the fuit softens.
 
Note: Mixed dried fruit is sold in packages and in bulk in well-stocked
supermarkets and natural food stores. It usually contains dried apricots,
plums, and raisins, and sometimes also includes dried apples and dates. If
unavailable, use raisins (no need to chop these) alone or in combination
with chopped dates, dried apricots, or other dried fruit.
 
Source:
  "Vegan On the Cheap by Robin Robertson, 2010"
S(Formatted by Chupa Babi):
  "Dec 2012"
Yield:
  "2 cups"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 63 Calories; 2g Fat (23.7% calories
from fat); 1g Protein; 12g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 36mg Sodium.  Exchanges: 0 Vegetable; 1/2 Fruit; 1/2 Fat; 0
Other Carbohydrates.
NOTES : Less than 50 cents per serving.
Nutr. Assoc. : 1563 0 20198 0 0 0 0 3001 26024 0

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[Healthy_Recipes_For_Diabetic_Friends] Cheapamole - 28g Carbohydrate; 7g Dietary Fiber

 

                     
* Exported from MasterCook *
                                Cheapamole
Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 10%)
                Vegan
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2             cloves  garlic -- minced
  1 1/2           cups  frozen peas -- thawed
  1                cup  white beans -- cooked or canned, drained & rinsed
  4             ounces  canned diced green chiles -- drained
  2        Tablespoons  fresh lime juice
  1           teaspoon  olive oil
  1           teaspoon  ground cumin
  2        Tablespoons  minced red onion
  2        Tablespoons  chopped fresh cilantro
                        salt & freshly ground pepper
 
In a food processor or blender, combine the garlic, peas, beans, and
chiles and blend until smooth.
 
Add the lime juice, oil and cumin and blend until well combined. Use a
rubber spatula to scrape the mixture into a medium bowl. Stir in the onion
and cilantro. Season with salt and pepper to taste.
 
Cover and refrigerate for at least 30 minutes to allow flavors to blend.
This tastes best if used on the same day it is made. Use it as a dip for
chips or cut vegetables or any way you would use regular guacamole.
 
Makes about 3 cups (6 one-half cup servings)
 
Add mashed ripe avocado to replace a portion of the peas or white beans.
 
AuthorNote: Avocados are notoriously expensive, so I've been searching for
a way to have my guacamole and afford it, too. After much trial and error,
I've come up this green peas and white bean dip that looks and tastes
amazingly like the real deal. as a bonus to being cheaper than regular
guacamole, this version also contains less fat and more protein.
 
Source:
  "Vegan On the Cheap by Robin Robertson, 2010"
S(Formatted by Chupa Babi):
  "Dec 2012"
Yield:
  "3 cups"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 158 Calories; 1g Fat (7.0% calories
from fat); 10g Protein; 28g Carbohydrate; 7g Dietary Fiber; 0mg
Cholesterol; 72mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;
1/2 Vegetable; 0 Fruit; 0 Fat.
NOTES : Less than 50 cents/serving
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Almost-Instant-Chickpea-Tomato Soup - 29g Carbohydrate; 4g Dietary Fiber

 

                     
* Exported from MasterCook *
                   Almost-Instant-Chickpea-Tomato Soup
Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Vegan
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  cooked chickpeas -- or 1 can, drained & rinsed
  2             cloves  garlic -- crushed
  14 1/2        ounces  crushed tomatoes -- or dices, (1 can)
  1           teaspoon  ground cumin
  2        Tablespoons  fresh lemon juice
  2        Tablespoons  olive oil
  1                cup  plain unsweetened soy milk
                        salt
                        ground cayenne
  2        Tablespoons  minced fresh cilantro -- or parsley
 
In a high-speed blender, combine the chickpeas and garlic and process
until finely ground.
 
Add the tomatoes, cumin, lemon juice, oil, 1/2 cup of the soy milk, and
salt and cayenne to taste. Blend until smooth.
 
Add as much of the remaining 1/2 cup of soy milk as needed to achieve the
desired consistency - not too thin or too thick - and blend until smooth
and creamy. Taste and adjust the seasonings, adding more salt and cayenne,
if necessary.
 
Transfer the soup to a large saucepan over medium heat and cook, stirring,
until hot, about 5 minutes. If serving hot, ladle into bowls, top with
minced cilantro, and serve at once. If serving chilled, let the soup cool
to room temperature, then transfer to a serving bowl. Cover and
refrigerate until chilled, about 3 hours. Then ladle into soup bowls and
garnish with the cilantro.
 
Makes 4 servings
 
AuthorNote: This creamy, rich-tasting soup couldn't be easier or more
economical. It's also good served chilled.
Splurge a Little: Garnish with chopped pitted kalamata olives.
 
Source:
  "Vegan On the Cheap by Robin Robertson, 2010"
S(Formatted by Chupa Babi):
  "Dec 2012"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 237 Calories; 11g Fat (39.0%
calories from fat); 9g Protein; 29g Carbohydrate; 4g Dietary Fiber; 8mg
Cholesterol; 171mg Sodium.  Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1
1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 4138 0 2514 0

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