CentraState - Healthy Directions

www.centrastate.com Spring 2015 11 • Replace carbohydrates with vegetables (e.g., cauliflower for potatoes, spaghetti squash for spaghetti). • In most recipes that call for a lot of sugar, the amount can be reduced without sacrificing much of the flavor. Next time a recipe calls for 1 cup of sugar, try 1/3 of a cup instead. Your palate may not sense a substantial difference. • To increase the fiber in a ground beef recipe, replace half the ground beef with a legume, such as kidney or pinto beans. • Substitute wheat for white whenever possible, as with breads, rice, flour, or pasta, to increase fiber content. • Sweeten your own food. Buy plain drinks and snacks such as yogurt, and add your own sweetener to them, which will typically be less than what is usually added by the manufacturer. For more food tips, visit www.centrastate.com/ healthyrecipes. Delicious Diabetic Desserts Just because you're dealing with diabetes or are just trying to maintain a low-sugar diet doesn't mean you have to suffer in the dessert department. Here are a couple of tasty treats that are low in sugar but high in flavor. S'more Cups Serves 4 Ingredients 1 1.4 ounce box sugar-free instant chocolate pudding 2 cups skim milk 1½ graham cracker sheets 8 tablespoons light whipped topping 4 teaspoons mini chocolate chips 4 small juice glasses or parfait dishes Directions In a medium bowl, whisk together pudding and skim milk according to package directions. Cool in refrigerator for 5 minutes. Place graham cracker sheets in a small plastic bag. Use a rolling pin to crush graham crackers into crumbs. Place ¼ cup pudding into bottom of juice glass. Top with 1 tablespoon graham cracker crumbs and 1 tablespoon whipped topping. Layer with another ¼ cup pudding and 1 tablespoon whipped topping. Sprinkle top with 1 teaspoon chocolate chips. Repeat procedure for remaining three desserts. Serving size: 1/4 of recipe (1 parfait) Nutritional Info Calories: 140 Carbohydrates: 24 g Protein: 6 g Fat: 3 g Saturated fat: 2 g Sugar: 14 g Dietary fiber: 1 g Cholesterol: 5 mg Sodium: 400 mg Potassium: 245 mg Apple Crisp Serves 7 Ingredients Cooking spray ¼ cup packed brown sugar ¼ cup all-purpose flour ½ cup old-fashioned oats 2 tablespoons margarine, softened 1 teaspoon ground cinnamon ½ teaspoon ground nutmeg 1 teaspoon vanilla extract 5 cups peeled, sliced red apples (about 5 apples) Instructions Preheat oven to 375 F. Coat a 13 x 9-inch pan with cooking spray. In a small bowl, combine brown sugar, flour, oats, margarine, cinnamon, nutmeg and vanilla. Blend with a fork until moistened (mixture should be crumbly). Layer apples in a pan and sprinkle brown sugar mixture evenly over top. Bake 30 minutes. Serving size: 1/2 cup Nutritional Info Calories: 145 Carbohydrates: 27 g Protein: 1.8 g Fat: 4 g Saturated fat: 1 g Cholesterol: 0 mg Sodium: 41 mg *Recipes courtesy of the American Diabetes Association. Food Substitutions for Diabetics

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