The Ultimate Diabetes Meal Planner. Jaynie F. Higgins

raspberries

      ____ strawberries

      DAIRY

      ____ egg substitute

      ____ egg whites

      ____ nonfat milk

      ____ yogurt, plain, fat-free

      ____ Smart Balance Light margarine

      CHEESE

      ____ cheddar, fat-free and reduced-fat, shredded

      ____ mozzarella, fat-free and reduced-fat, shredded

      ____ cottage cheese, reduced-fat

      BREAD, GRAINS, & PASTA

      ____ bagels, whole-wheat

      ____ bread, rye

      ____ bread, whole-wheat, whole-grain

      ____ brown rice

      ____ corn bread, low-fat

      ____ dinner rolls

      ____ English muffins, multigrain

      ____ hamburger buns, whole-wheat

      ____ pasta/noodles, whole-grain

      BEANS

      ____ baked beans

      ____ kidney beans

      ____ lentils

      ____ Northern mixed dried beans

      NUTS

      ____ almonds

      ____ dates, chopped

      ____ macadamia nuts

      ____ peanuts, dry roasted

      ____ pistachios

      ____ walnuts

      CONDIMENTS

      ____ almond butter

      ____ canola mayonnaise

      ____ catsup, no-salt

      ____ Dijon mustard

      ____ Italian salad dressing, reduced-fat or fat-free

      ____ jam, light

      ____ maple syrup, sugar-free

      ____ peanut butter

      ____ prepared mustard

      ____ raspberry preserves, sugar-free

      ____ soy sauce, light

      ____ tahini

      SPICES & HERBS

      ____ allspice

      ____ basil

      ____ bay leaves

      ____ black pepper

      ____ cayenne pepper

      ____ chili powder

      ____ cilantro

      ____ cinnamon, ground

      ____ cloves

      ____ cumin seeds

      ____ dill seeds

      ____ dill weed

      ____ dried rosemary

      ____ dried thyme

      ____ dry mustard

      ____ garlic powder

      ____ ginger, ground

      ____ gingerroot

      ____ nutmeg, ground

      ____ paprika

      ____ parsley

      ____ red pepper flakes

      ____ rubbed sage

      ____ turmeric

      OTHER

      ____ animal crackers

      ____ black olives

      ____ cereal, bran

      ____ cereal, Kashi

      ____ corn tortillas (6 inches)

      ____ diced tomatoes, no-added-salt

      ____ fruit cocktail in sugar-free syrup

      ____ instant mashed potatoes

      ____ old-fashioned (rolled) oats

      ____ orange juice

      ____ potato chips, fat-free

      ____ spaghetti/tomato sauce, no-added-salt

      ____ tofu

      ____ tomato paste, no-added-salt

      ____ tortilla chips, baked

      ____ unsweetened applesauce

      ____ vanilla pudding, instant, sugar-free

      ____ water chestnuts

      ____ whipped topping, fat-free

      STAPLES

      ____ baking powder

      ____ baking soda

      ____ canola oil

      ____ cornstarch

      ____ honey

      ____ lemon juice

      ____ lime juice

      ____ nonstick cooking spray

      ____ sherry, dry cooking

      ____ Smart Balance Omega oil

      ____ sodium-free chicken bullion

      ____ Splenda

      ____ Splenda Brown Sugar Blend

      ____ vanilla extract

      ____ vinegar, apple cider

      ____ vinegar, rice wine

      ____ vinegar, white

      ____ wheat germ

      ____ whole-wheat flour

      ____ Worcestershire sauce

      WINTER WEEK 1 RECIPES—Sunday

Whole-Wheat Pancakes or Waffles

      Serves 4 • Serving size: 2 pancakes or waffles

      1/2 cup rolled oats

       1/2 cup whole-wheat flour, sifted

       2 tsp baking powder

       2 Tbsp Splenda

       1/2 cup egg substitute, beaten well

       3/4 cup nonfat milk

       2 Tbsp Smart Balance Omega oil

      Nonstick cooking spray

      Stir together dry ingredients. Combine egg substitute, milk, and oil; stir into flour mixture. Cook on a griddle lightly coated with nonstick spray until golden brown, then turn. Can also be made in a waffle iron.

      Exchanges/Choices 1 1/2 Starch • 1 1/2 Fat

      Calories 185/ Calories from Fat 70 Total Fat 8.0 g • Saturated Fat 0.7 g • Trans Fat 0.0 g Cholesterol 0 mg Sodium 265 mg Total Carbohydrate 22 g • Dietary Fiber 3 g • Sugars 3 g Protein 8 g

Sweet and Sour Green Beans

      Serves 4 • Serving size: 1/4 recipe

      16 oz fresh green beans, cut into 1 1/2-inch pieces, or 16 oz frozen cut green beans

       3 Tbsp white vinegar

       2 Tbsp Splenda

       3 Tbsp Splenda Brown Sugar Blend, packed