Lite recipes are for people who are controlling their sodium, cholesterol, fat or calorie intake.
Pumpkin Bran Muffins
1 cup flour ½ cup canned pumpkin ½ cup bran 1 egg 1 Tbsp sugar ¾ cup orange juice 2 tsp baking powder 1/3 cup raisins ½ tsp cinnamon Wheat germ 2 Tbsp vegetable oil
Method: 1. Combine all ingredients in mixing bowl. Stir to blend. 2. Spoon into lightly oiled muffin cups. Sprinkle on wheat germ. 3. Bake in 200 degree oven 10 to 15 minutes.
Serving: 1 muffin Yield: 8 muffins Exchanges per serving: 1 bread, 1 fruit and 1 fat Per serving: 151 calories, 27 gm carbohydrate, 4 gm protein, 5 gm fat, 3 gm saturated fat, 23 mg cholesterol, 2 gm fiber, 169 mg sodium, 120 mg phosphorus, 178 mg potassium Source: Favorite Recipes from Diabetes in the News, by The Ames Center for Diabetes Education
University Wexner Medical Center - Upon request all patient education handouts are available in other formats for people with special hearing, vision and language needs, call (614) 293-3191. Page 2
Cornbread 2 cups cornmeal 1 egg ½ tsp salt 1 cup low-fat buttermilk or sour milk ½ tsp baking soda 1 Tbsp vegetable oil 2 tsp baking powder 1 Tbsp sugar or honey
Method: 1. Combine cornmeal, salt, baking soda and baking powder in bowl. Mix to blend. 2. Add sugar, egg, oil and milk. Mix well. 3. Pour into lightly oiled 8-inch square baking pan. 4. Bake in 400 degree oven 20 to 25 minutes.
Serving: One 2" x 2 - 2/8" square
Yield: 12 servings Exchanges per serving: One (1) Bread Per serving: 125 calories, 23 mg carbohydrate, 3 gm protein, 2 gm fat, 1 gm saturated fat, 16 mg cholesterol, 1 gm fiber, 260 mg sodium, 69 mg phosphorus, 74 mg potassium Source: Favorite Recipes from Diabetes in the News, by The Ames Center for Diabetes Education
Sugar - Free Cinnamon Buns
½ cup chopped nuts ½ cup sugar - free pancake syrup ½ cup raisins ½ stick margarine, melted Cinnamon 1 (24 count) package frozen dinner roll dough 1 package sugar - free vanilla or butterscotch pudding mix (not instant) Page 3
Method: 1. Spray 9x13-inch pan with non-stick spray. Sprinkle nuts and raisins on bottom of pan. 2. Roll frozen dough balls in cinnamon and arrange over nuts and raisins. 3. Sprinkle dry pudding mix over dough. Drizzle with syrup and margarine. 4. Cover with towel and let set 6 hours or overnight. Bake at 350 degrees for 25 to 30 minutes. Invert pan onto serving plate. Replace any topping that sticks to the pan.
Serving: One (1) bun
Yield: 24 servings Exchanges per serving: 1 ½ bread, 1 fat Per serving: 165 calories, 26 mg carbohydrate, 4 gm protein, 5 mg fat, 2 gm saturated fat, 0 mg cholesterol, 2 gm fiber, 332 mg sodium, 18 mg phosphorus, 72 mg potassium Source: Favorite Recipes from Diabetes in the News, by The Ames Center for Diabetes Education
Carrot Bread 1 cup all purpose flour Artificial sweetener, equivalent to ½ cup sugar 1/3 cup quick cooking rolled oatmeal 2 eggs ½ cup bran cereal or Wheaties 2 Tbsp milk ½ cup margarine 1 tsp vanilla 1 tsp baking soda 1 cup raw carrots, shredded ½ tsp grated orange peel ½ cup chopped nuts
Method: 1. Combine flour, bran, oats and soda. Set aside. 2. In a large mixing bowl, beat margarine, then add sugar and beat until fluffy. Add eggs, milk, vanilla, orange peel and mix well. Stir in carrots. Add flour mixture 1/3 at a time, mixing well after each addition. Stir in nuts. Page 4
3. Bake in 8 x 4 x 2-inch loaf pan in 350 degree oven for 55 to 60 minutes or
until toothpick inserted in the center comes out clean. Note: This bread freezes well.
Serving: One (1) slice
Yield: 18 slices Exchanges per serving: ½ bread, ½ vegetable, 1 ½ fat Per serving: 132 calories, 13 gm carbohydrate, 3 gm protein, 8 gm fat, 2 gm saturated fat, 21 mg cholesterol, 1 gm fiber, 147 mg sodium, 65 mg phosphorus, 92 mg potassium Source: Favorite Recipes from Diabetes in the News, by The Ames Center for Diabetes Education
Whole Wheat Bread
¾ cup skim milk 2 Tbsp active dry yeast 2 Tbsp sugar 1 ½ cups warm water (110 - 115 degrees) 2 tsp salt 4 - 12 cups whole wheat flour 1/3 cup vegetable oil 2 cups unbleached white flour 1/3 cup light or dark molasses
Method: 1. Scald the milk and stir in the sugar, salt, oil and molasses. Cool to lukewarm. 2. Meanwhile, combine the warm water and yeast in the mixing bowl and stir until the yeast is dissolved. Stir in the milk mixture. Add 2 cups of the whole wheat flour and 1 cup of the unbleached flour. Beat until smooth. Stir in the remaining flours. 3. Turn the dough onto a lightly floured surface. Knead until smooth and elastic. 4. Place in a greased bowl. Brush the top with vegetable oil. Cover with a damp cloth and let rise in a warm place for about 1 hour, or until doubled. Turn onto a lightly floured board. Divide in half. Shape into loaves. 5. Place in lightly oiled 9 x 5 x 3 - inch bread pans. 6. Cover and let rise in a warm place until doubled, about 1 hour. Bake in a 400 degree oven for about 45 minutes. Page 5
Serving: One (1) slice
Yield: 26 slices Exchanges per serving: 1 bread Per serving: 144 calories, 26 gm carbohydrate, 4 gm protein, 3 gm fat, 2 gm saturated fat, 0 mg cholesterol, 2 gm fiber, 185 mg sodium, 91 mg phosphorus, 160 mg potassium Source: The American Diabetes Association Holiday Cookbook by Betty Wedman, M.S., R.D.
Banana Bread 2 cups whole wheat flour 2 eggs 2 tsp baking powder ½ cup vegetable oil ½ tsp baking soda 2 Tbsp sugar ½ tsp ground nutmeg 1 ½ cups sliced bananas (2 large)
Method: 1. Combine flour, baking powder, baking soda and nutmeg in mixing bowl. Stir to blend. 2. Puree eggs, oil, sugar and bananas in blender until smooth. Pour banana mixture into flour. Mix well. 3. Pour into oiled 9 x 5-inch loaf pan. Bake in 350 degree oven for 45 - 50 minutes. Cool on a wire rack. Let stand 10 minutes before removing from pan. Cool thoroughly before serving.
Bran Muffins ¾ cup whole wheat flour 1 Tbsp sugar 1/3 cup bran 2 Tbsp vegetable oil 2 tsp baking powder 1 egg ½ tsp baking soda ½ cup low-fat milk
Method: 1. Mix the flour, bran, baking powder, baking soda and sugar in a bowl. Add the oil, egg and milk. Stir just to combine the ingredients. 2. Spoon into lightly oiled muffin tins. 3. Bake in a 400 degree oven for 15 to 20 minutes.
Serving: One (1) muffin
Yield: 6 muffins Exchanges per serving: 1 starch / bread, 1 fat Per serving: 132 calories, 18 gm carbohydrate, 5 gm protein, 6 gm fat, 4 gm saturated fat, 32 mg cholesterol, 2 gm fiber, 289 mg sodium, 161 mg phosphorus, 126 mg potassium Source: The American Diabetes Association Holiday Cookbook by Betty Wedman, M.S., R.D.
