Preparation time: 1 hour and 10 minutes

Crepes:
1 1/4 cups nonfat milk
1 large egg
2/3 cup flour
2 teaspoons margarine

Filling:
1/2 cup yellow seedless raisins, soaked in hot water for 5 minutes and drained
15 ounces part-skim ricotta cheese
3 packets Equal sweetener
1 large egg yolk

Custard:
1 large egg
1 cup nonfat milk
3 packets Equal sweetener

Topping:
1/2 cup fat-free sour cream
1/2 cup 100% apricot fruit spread

To make crepes, whip together 1 1/4 cups nonfat milk, 1 egg, and flour until smooth. Heat a 7- to 8-inch nonstick skillet over medium heat. Add 1/4 teaspoon margarine and swirl around entire surface of the skillet. Pour in a scant 1/4 cup batter and immediately swirl to coat the bottom of the skillet. Cook until the edges are golden and the middle is solid (about 30 seconds). Carefully loosen and flip with a spatula. Cook second side about 15 seconds and invert onto a plate. Repeat the process until all batter is used (should make 8 crepes).

Preheat oven to 375°F. To make filling, beat softened raisins, ricotta cheese, 3 packets of Equal, and egg yolk with an electric mixer until smooth and fluffy. To assemble crepes, place 5 tablespoons of the filling into the lower half of each crepe. Roll the crepe and place in a 9" x 13" baking dish. Repeat until all crepes are rolled.

To make custard, whip 1 egg, 1 cup nonfat milk, and 3 packets of Equal together with a whisk until smooth. Pour evenly over crepes. Place in preheated oven and cook for approximately 15–20 minutes, until custard is set and edges are golden. Remove from oven and spoon dollops of sour cream, then apricot spread over the crepes. Serve immediately.

Yield: 8 servings
Serving Size: 1 crepe (with 5 tablespoons filling, 1 tablespoon sour cream, and 1 tablespoon apricot fruit spread)

Nutrition Facts

Per Serving:
Calories: 254
Carbohydrate: 34 g
Protein: 13 g
Fat: 6 g
Saturated fat: 3 g
Sodium: 146 mg
Fiber: 1 g
Exchanges per serving: 1 1/2 starch, 1 fruit, 1 medium-fat meat
Carbohydrate choices: 2

This recipe was developed by Sharon Palmer, a registered dietitian and freelance writer in Southern California.

Source: http://diabetesselfmanagement.com

Preparation time: 20 minutes
Baking time: 30 minutes

2 tablespoons margarine
1/4 cup chopped onions
1/2 cup finely diced celery
8 cups herb-seasoned croutons for stuffing
1/4 teaspoon salt (optional)
1/4 teaspoon ground pepper
2 cups turkey or chicken broth
1 egg
Cooking spray

Melt margarine in a large skillet. Add onion and celery; cook until tender. Add croutons, salt, and pepper. Moisten with broth. Beat egg with a fork and stir into dressing mixture. Spray a 2-quart casserole with cooking spray and put dressing in it. Bake, covered, at 350°F for 30 minutes.

Yield: 13 servings
Serving Size: 1/2 cup

Nutrition Facts

Per Serving:
Calories: 84
Carbohydrate: 14 g
Protein: 3 g
Fat: 2 g
Saturated fat: 1 g
Sodium: 276 mg
Fiber: <1 g
Exchanges per serving: 1 starch
Carbohydrate choices: 1

This recipe was developed by Sandy Bjerkness, a Certified Diabetes Educator and registered dietitian working in research at Mayo Clinic in Rochester, Minnesota.

Source: http://diabetesselfmanagement.com

Preparation time: 5 minutes
Brewing time: 5 minutes

1/2 pound freshly ground coffee
1/2 cup dried orange peel (can be found in the spice section of the grocery store)
4 teaspoons ground cloves
4 teaspoons ground cinnamon

Place all ingredients in a large zip-top bag and shake to combine. Store in airtight containers.

Instructions to write on gift tag:
Use 5 level tablespoons with 12 cups water (use more or less to suit taste). Brew coffee according to automatic-drip coffeemaker directions.

Yield: 8 to 9 5-tablespoon batches, 12 cups coffee per batch
Serving Size: 1 cup coffee

Nutrition Facts

Per Serving:
Calories: 5
Carbohydrate: 1 g
Protein: <1>

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Preparation time: 10 minutes
Heating time: 10 minutes

2 3/4 cups apple cider
2 cups light cranberry juice cocktail
2 tablespoons lemon juice
1 lemon, quartered
4 coriander seeds
3 whole cloves
1 cinnamon stick

Combine apple cider, cranberry juice cocktail, and lemon juice in a saucepan. Place lemon and spices in a piece of cheesecloth; securely tie ends of cheesecloth together and add to juice mixture. Bring to a boil and reduce heat; simmer, uncovered, for 10 minutes. Remove spice bag and discard. Serve cider warm.

Yield: 4 cups
Serving Size: 2/3 cup

Nutrition Facts

Per Serving:
Calories: 72
Carbohydrate: 19 g
Protein: <1 g
Fat: <1 g
Saturated fat: 0
Sodium: 3 mg
Fiber: <1 g
Exchanges per serving: 1 fruit
Carbohydrate choices: 1

This recipe was developed by Nancy Cooper, a Contributing Editor of Diabetes Self-Management. Nancy is a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.

Source: http://diabetesselfmanagement.com

Preparation time: 40 minutes

2 small fresh beets
1 large fresh carrot
1 large orange, peeled and chopped
1 medium fresh apple, peeled and diced
1/4 fresh pineapple, peeled, cored, and diced
1 large banana, diced
1/2 small pomegranate, seeds only
1 tablespoon lime juice
2 tablespoons vegetable oil
1/2 teaspoon sugar
Dash salt
1/4 cup unsalted peanuts

Peel beets and carrot and cook in hot water until tender. Drain, dice, and chill the vegetables. Meanwhile, chop fresh fruits as indicated and place in a large salad bowl. Stir in chilled diced beets and carrots. Whisk together lime juice, vegetable oil, sugar, and salt. Pour over salad and toss well. Sprinkle with peanuts and serve immediately.

Yield: 10 servings
Serving Size: 2/3 cup

Nutrition Facts

Per Serving:
Calories: 96
Carbohydrate: 13 g
Protein: 2 g
Fat: 5 g
Saturated fat: 1 g
Sodium: 31 mg
Fiber: 2 g
Exchanges per serving: 1 fruit, 1 fat
Carbohydrate choices: 1

This recipe was developed by Sharon Palmer, a registered dietitian and freelance writer in Southern California.

Source: http://diabetesselfmanagement.com

Preparation time: 30 minutes
Baking time: 45 minutes

3 pounds potatoes, peeled and quartered
1/2 cup fat-free sour cream
4 ounces fat-free cream cheese
1 tablespoon butter-flavor spray
1/2 teaspoon salt (optional)
1/8 teaspoon pepper
Skim milk

Boil potatoes in water for about 20 minutes or until done. Drain water off and whip with a mixer until smooth. Add sour cream, cream cheese, butter-flavor spray, salt, and pepper, mixing well after each addition. If the potatoes are too thick, add 1/4 to 1/2 cup skim milk for desired consistency. Spray a 2-quart casserole pan with butter-flavor cooking spray and spread potatoes evenly in the pan. Cover and refrigerate. This recipe can be made two to three days in advance. When ready to use, bake at 350°F for 45 minutes or until hot.

Yield: 11 servings
Serving Size: 1/2 cup

Nutrition Facts

Per Serving:
Calories: 116
Carbohydrate: 24 g
Protein: 5 g
Fat: 0 g
Saturated fat: 0 g
Sodium: 85 mg
Fiber: 0 g
Exchanges per serving: 1 1/2 starch
Carbohydrate choices: 1 1/2

This recipe was developed by Sandy Bjerkness, a Certified Diabetes Educator and registered dietitian working in research at Mayo Clinic in Rochester, Minnesota.

Source: http://diabetesselfmanagement.com

Preparation time: 20 minutes

24 small strawberries
4 ounces (1/2 block) fat-free cream cheese, softened
2 tablespoons powdered sugar
1/2 teaspoon vanilla extract
24 gingersnap cookies
24 thin kiwi slices, peeled (3 or 4 kiwifruits)

Slice the green caps off the strawberries to make a flat surface on each berry and set aside. Place softened cream cheese in a bowl. Beat with an electric mixer until fluffy. Add powdered sugar and vanilla extract, then beat until smooth. Spread about 1 teaspoon on each gingersnap. Leave the edges of the gingersnaps showing. Top cream cheese with a kiwi slice and an upside-down strawberry. Refrigerate and serve within 2 hours.

Yield: 24 cookies
Serving Size: 1 cookie

Nutrition Facts

Per Serving:
Calories: 49
Carbohydrate: 9 g
Protein: 1 g
Fat: 1 g
Saturated fat: <1>

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Preparation time: 15 minutes
Chilling time: 24 hours

2 oranges
2 Granny Smith apples, cored
1 (12-ounce) package cranberries, washed
18 packets Splenda artificial sweetener (or 3/4 cup Splenda granular)

Peel oranges. Place peel from one orange in food processor (discard the other peel) and process until finely chopped. Remove any seeds from oranges and process oranges, apples, and cranberries, one at a time, in a food processor. Mix orange peel, oranges, apples, cranberries, and Splenda in a bowl until the sweetener is mixed throughout the fruit. Refrigerate for 24 hours before serving.

Yield: 11 servings
Serving Size: 1/2 cup

Nutrition Facts

Per Serving:
Calories: 49
Carbohydrate: 13 g
Protein: <1 g
Fat: 0 g
Saturated fat: 0 g
Sodium: 2 mg
Fiber: <1 g
Exchanges per serving: 1 fruit
Carbohydrate choices: 1

This recipe was developed by Sandy Bjerkness, a Certified Diabetes Educator and registered dietitian working in research at Mayo Clinic in Rochester, Minnesota.

Source: http://diabetesselfmanagement.com

Preparation time: 15 minutes
Chilling time: 3 hours

1 cup skim milk
2 (1-ounce) packages instant vanilla sugar-free pudding mix
1/2 teaspoons pumpkin pie spice
1 can (15 ounces) pumpkin
1 (9-inch) graham cracker pie crust
1 cup fat-free whipped topping

In a medium mixing bowl, mix skim milk, pudding mix, and pumpkin pie spice together until well blended (this mixture will be thick). Add pumpkin and mix well. Spread pumpkin mixture in pie crust. Top pumpkin layer with whipped topping and refrigerate for at least 3 hours or up to two days.

Yield: 8 servings
Serving Size: 1/8 pie

Nutrition Facts

Per Serving:
Calories: 185
Carbohydrate: 32
Protein: 4 g
Fat: 5 g
Saturated fat: 1 g
Sodium: 449 mg
Fiber: 2 g
Exchanges per serving: 2 starch, 1 fat
Carbohydrate choices: 2

This recipe was developed by Sandy Bjerkness, a Certified Diabetes Educator and registered dietitian working in research at Mayo Clinic in Rochester, Minnesota.

Source: http://diabetesselfmanagement.com

Preparation time: 15 minutes
Freezing time: 4 hours
Thawing time: 1 hour

48 ounces light cran-raspberry juice, chilled
1 box (0.3 ounces) sugar-free raspberry gelatin
1 1/2 liters diet ginger ale, chilled

Pour 2 cups of juice into a large pan and bring to a boil. Remove from heat. Stir in gelatin until dissolved. Stir in remaining chilled juice. Pour mixture into two large, zip-top freezer bags. Lay bags flat in freezer. If desired, place them first in a 9" x 13" pan to prevent the liquid from leaking into the freezer. Freeze until solid (about 4 hours).

Thaw both bags at room temperature for about 1 hour or in the microwave until they're slushy. Chop up any chunks with a spoon. Place slush in a punch bowl, gently stir in ginger ale, and serve immediately.

Yield: 14 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
Calories: 20
Carbohydrate: 5 g
Protein: <1 g
Fat: 0
Saturated fat: 0
Sodium: 75 mg
Fiber: 0
Exchanges per serving: 1/2 fruit
Carbohydrate choices: 1/2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Preparation time: 5 minutes
Chilling time: 40 minutes

1 cup skim milk
2 packets acesulfame potassium (brand name Sunett) artificial sweetener (or other artificial sweetener equal to 4 teaspoons sugar)
1/4 teaspoon vanilla extract

Pour milk into a metal mixing bowl and freeze uncovered for about 40 minutes (milk will be icy around the edges). Remove from the freezer and beat with an electric mixer on high until soft peaks form, about 2–3 minutes. Sprinkle sweetener over the whipped milk and add the vanilla extract. Beat 1/2–1 minute more. Use within 5–10 minutes.

Yield: 18 servings
Serving Size: 1/4 cup

Nutrition Facts

Per Serving:
Calories: 6
Carbohydrate: 1 g
Protein: <1 g
Fat: 0
Saturated fat: 0
Sodium: 5 mg
Fiber: 0
Exchanges per serving: Free
Carbohydrate choices: 0

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Preparation time: 10 minutes

1 cup frozen raspberries
1 cup fresh strawberries, cut into bite-size pieces
1/2 cup soy milk, unsweetened (shake before pouring)
1/3 pound (5 1/2 ounces) soft tofu, cut into bite-size pieces
1 cup ice
1/2 cup light whipped topping
4 tablespoons Splenda or other artificial sweetener
1 teaspoon vanilla extract
1 teaspoon lemon juice

Place all ingredients in a blender. Puree until smooth. Serve immediately.

Yield: 3 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
Calories: 98
Carbohydrate: 10 g
Protein: 6 g
Soy protein: 5 g
Fat: 3 g
Saturated fat: 1 g
Sodium: 10 mg
Fiber: 4 g
Exchanges per serving: 1/2 carbohydrate, 1 lean meat
Carbohydrate choices: 1/2

This recipe was developed by Jacqueline Craig, a registered dietitian at Group Health Associates, an American Diabetes Association–recognized Education Program in Cincinnati, Ohio.

Source: http://diabetesselfmanagement.com

Preparation time: 10 minutes
Baking time: 10 minutes per pan

1 package (8 ounces) Sweet ’N Low low-fat white cake mix
3 tablespoons unsweetened orange juice
1/2 teaspoon almond extract
Cooking spray
5 teaspoons blueberry 100% fruit spread (or use a variety of 100% fruit spreads for a more colorful tray of cookies)

Preheat oven to 350°F. Place cake mix in a medium mixing bowl. Add orange juice and almond extract. Using an electric mixer, whip on low setting. As a dough begins to form, increase mixer to medium setting and beat for 2 minutes, or until a smooth dough is formed. Coat a baking sheet and your hands with cooking spray. Roll dough into 1-inch balls and place on baking sheet. Press center of each cookie with your thumb. Fill thumbprint with 1/4 teaspoon blueberry spread. Bake for 10 minutes (cookies will turn light golden). Remove from baking sheet and cool on wire rack.

Yield: 20 cookies
Serving Size: 1 cookie

Nutrition Facts

Per Serving:
Calories: 53
Carbohydrate: 10 g
Protein: 1 g
Fat: 1 g
Saturated fat: <1 g
Sodium: 9 mg
Fiber: <1 g
Exchanges per serving: 1 fruit
Carbohydrate choices: 1

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Preparation time: 35 minutes
Baking time: 20–25 minutes
Cooling time: 20 minutes

1 box (8 ounces) Sweet ’n Low chocolate flavor snack cake mix
1/2 cup water
1 box (1.4 ounces) fat-free, sugar-free instant chocolate pudding mix
1 box (1 ounce) fat-free, sugar-free instant vanilla pudding mix
4 cups skim milk
1 container (8 ounces) fat-free whipped topping

Preheat oven to 375°F. Prepare and bake the cake (using the 1/2 cup water) according to package directions. Meanwhile, prepare both puddings according to package directions (using the skim milk) and refrigerate until ready to use. Cool the baked cake in the pan for 10 minutes on a cooling rack. Turn cake out of the pan and cool completely.

Crumble the cooled cake and layer half of it in a torte bowl or clear deep glass bowl. Spoon the chocolate pudding evenly over the cake. Dollop on half of whipped topping and spread to make a smooth layer. Top evenly with the remaining crumbled cake. Spoon vanilla pudding evenly over the cake and top with remaining whipped topping, smoothing it with a dull knife. Cover and refrigerate until serving time.

Yield: 9 cups
Serving Size: 1/2 cup

Nutrition Facts

Per Serving:
Calories: 101
Carbohydrate: 20 g
Protein: 3 g
Fat: 1 g
Saturated fat: <1 g
Sodium: 170 mg
Fiber: <1 g
Exchanges per serving: 1 1/2 other carbohydrates
Carbohydrate choices: 1 1/2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Preparation time: 10 minutes

1 cup unsweetened frozen strawberries, slightly thawed
1 8-inch banana, sliced, frozen, and slightly thawed
1 tablespoon strawberry 100%-fruit spread
1 tablespoon unsweetened orange juice

Place all ingredients in a blender, cover, and blend until smooth (mixture will be thick), periodically scraping down sides. Serve immediately.

Yield: 1 1/2 cups
Serving Size: 1/2 cup

Nutrition Facts

Per Serving:
Calories: 80
Carbohydrate: 19 g
Protein: 1 g
Fat: 0 g
Saturated fat: 0 g
Sodium: 0 mg
Fiber: 2 g
Exchanges per serving: 1 1/2 fruit
Carbohydrate choices: 1 1/2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Preparation time: 12 minutes

4 squares graham crackers
1 cup frozen strawberries, thawed
1 cup fat-free whipped topping, thawed

Assemble four plastic 6-ounce serving cups with resealable lids. Crumble a graham cracker square (with fingers or a utensil) in the bottom of each cup. Place the defrosted strawberries in a small mixing bowl. Add the whipped topping and stir until creamy and smooth. Divide the strawberries and cream mixture evenly among the four serving cups (there should be about 1/2 cup mixture per container). Cover with lids and chill until serving time. This recipe may be prepared the day before.

Yield: 4 servings
Serving Size: 1 graham cracker square and 1/2 cup strawberries and cream mixture

Nutrition Facts

Per Serving:
Calories: 81
Carbohydrate: 17 g
Protein: 1 g
Fat: 1 g
Saturated fat: 0 g
Sodium: 54 mg
Fiber: 1 g
Exchanges per serving: 1/2 starch, 1/2 fruit
Carbohydrate choices: 1

This recipe was developed by Sharon Palmer, a registered dietitian and freelance writer in Southern California.

Source: http://diabetesselfmanagement.com

Preparation time: 15 minutes
Baking time: 45 minutes

4 large baking apples (approximately 9 ounces each)
2 tablespoons sweetened dried cranberries
2 tablespoons raisins
3/4 cup unsweetened apple juice
1/2 teaspoon allspice

Preheat oven to 375°F. Remove the core of each apple, leaving 1/2 inch flesh at bottom. Place cored apples in an 8" x 8" baking dish. Fill each apple with 1/2 tablespoon cranberries and 1/2 tablespoon raisins. Fill apples half full of apple juice and pour remaining juice around them in the pan. Sprinkle apples evenly with allspice. Cover and bake for 45 minutes, or until tender when pierced with a fork. Spoon remaining baking juices over the apples and serve hot or chilled.

Yield: 4 apples
Serving Size: 1/2 apple

Nutrition Facts

Per Serving:
Calories: 96
Carbohydrate: 24 g
Protein: 0 g
Fat: 0 g
Saturated fat: 0 g
Sodium: 0 g
Fiber: 4 g
Exchanges per serving: 1 1/2 fruit
Carbohydrate choices: 1 1/2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Preparation time: 10 minutes
Chilling time: 1 1/2 hours

1 large box (0.6 ounces) plus 1 small box (0.3 ounces) sugar-free raspberry gelatin
2 cups boiling water
1 cup packaged cranberry-orange sauce
1/3 cup lemon juice
3/4 cup diet ginger ale, chilled
1 1/2 cups unsweetened frozen strawberries, partially thawed and sliced
1 cup unsweetened frozen raspberries, unthawed

Dissolve gelatin in boiling water, whisking well. Cool slightly. Stir in cranberry-orange sauce, lemon juice, and diet ginger ale. Gently stir in strawberries and raspberries. Pour into an 8" x 8" pan and chill until firm, about 1 1/2 hours. Cut into 9 equal squares.

Yield: 9 servings
Serving Size: 1 square

Nutrition Facts

Per Serving:
Calories: 77
Carbohydrate: 17 g
Protein: 1 g
Fat: <1 g
Saturated fat: 0
Sodium: 101 mg
Fiber: 2 g
Exchanges per serving: 1 fruit
Carbohydrate choices: 1

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Preparation time: 1 hour

Crêpes:
1 1/4 cups fat-free milk
1 cup all-purpose flour
1 egg
1 teaspoon vegetable oil
1/4 teaspoon baking powder

Whisk all ingredients together until smooth. Heat an 8-inch skillet then remove it from burner. Pour 3 tablespoons batter in center of skillet. Lift and tilt skillet to spread batter over bottom of the skillet. Return to heat. Cook for 1 minute, or until light brown. Turn with a spatula and cook the other side for 30 seconds. Repeat with remaining batter. Chill while preparing filling.

Filling and topping:
3/4 cup fat-free sour cream
8 ounces Neufchâtel cheese
2 1/4 teaspoons Equal
1 tablespoon vanilla
6 medium bananas
2 tablespoons brown sugar
1 teaspoon cinnamon
1/4 cup chopped pecans
2 tablespoons margarine, melted
2 tablespoons lemon juice

Mix together sour cream and Neufchâtel until smooth. Stir in Equal and vanilla and chill. Cut bananas into thick slices and arrange on the bottom of a baking dish. Combine brown sugar, cinnamon, and pecans. Pour melted margarine and lemon juice evenly over the bananas, then sprinkle cinnamon-pecan mixture on top. Bake at 350°F for 20 minutes. In center of each crêpe, place 2 heaping tablespoons sour cream mixture and roll up the crêpe. Arrange rolled crêpes on a serving dish and top with hot banana mixture. Serve immediately.

Yield: 12 eight-inch filled dessert crêpes
Serving Size: 1 crêpe with 1/2 cup banana mixture

Nutrition Facts

Per Serving:
Calories: 230
Carbohydrate: 30 g
Protein: 6 g
Fat: 10 g
Saturated fat: 3 g
Sodium: 143 mg
Fiber: 2 g
Exchanges per serving: 1 starch, 1 fruit, 2 fat
Carbohydrate choices: 2

This recipe was developed by Sharon Palmer, a registered dietitian and freelance writer in Southern California.

Source: http://diabetesselfmanagement.com

Preparation time: 40 minutes
Baking time: 10-14 minutes per pan
Cooking time: approximately 30 minutes

1 package (18 ounces) refrigerated sugar cookie dough
8-inch banana, peeled and cut into 20 slices
2 tablespoons unsweetened orange juice
1 cup honey-nut flavored cream cheese spread (such as Philadelphia Honey Nut Cream Cheese Spread; you can also use Philadelphia Cheesecake Cream Cheese Spread)
2 kiwi fruit, peeled, cut into 10 slices, and halved
20 mandarin orange segments (about 1/2 cup) canned in juice, drained well
3/4 cup whole strawberries, cut into 20 slices
1/4 cup apricot 100% fruit spread

Portion dough into 20 cookies. Bake according to package directions. Remove to a cooling rack and let cool completely. Place banana slices in a small bowl and toss gently with orange juice until well coated (to prevent browning). Drain and discard juice and set bananas aside. Carefully spread each cooled cookie lightly with cream cheese. On the top of each cookie arrange 1 half-slice of kiwi, 1 banana slice, 1 mandarin orange segment, and 1 strawberry slice; set aside. Place fruit spread in a small saucepan and warm over medium heat. Drizzle melted fruit spread lightly over each pizza. Refrigerate until serving time; serve within 2 hours for best appearance and taste.

Yield: 20 dessert pizzas
Serving Size: 1 dessert pizza

Nutrition Facts

Per Serving:
Calories: 181
Carbohydrate: 23 g
Protein: 2 g
Fat: 9 g
Saturated fat: 4 g
Sodium: 169 mg
Fiber: 1 g
Exchanges per serving: 1 starch, 1/2 fruit, 1/2 fat
Carbohydrate choices: 1 1/2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Preparation time: 10 minutes
Baking time: 18 to 20 minutes

6 tablespoons reduced-fat margarine
3/4 cup plus 2 tablespoons sugar
1 1/4 cups all-purpose flour
1/3 cup cocoa
1 teaspoon baking soda
1/8 teaspoon salt
1 cup buttermilk
1/2 teaspoon vanilla

Preheat oven to 350°F. Line 18 muffin cups with paper baking cups. Melt margarine in a large saucepan over low heat. Remove the pan from the heat and stir in the sugar. In a separate bowl, combine flour, cocoa, baking soda, and salt; add dry mixture alternately with the buttermilk and vanilla to the saucepan containing the margarine and sugar. Stir the batter with a whisk until it is well blended. Fill each muffin cup 2/3 full. Bake 18 to 20 minutes or until a toothpick inserted in center comes out clean. Remove the cupcakes from the pan and allow them to cool completely on a wire rack. Store, covered, at room temperature.

Yield: 18 cupcakes
Serving Size: 1 cupcake

Nutrition Facts

Per Serving:
Calories: 97
Carbohydrate: 18 g
Protein: 2 g
Fat: 2 g
Saturated fat: <1 g
Sodium: 146 mg
Fiber: <1 g
Exchanges per serving: 1 starch
Carbohydrate choices: 1

This recipe was developed by Nancy Cooper, a Contributing Editor of Diabetes Self-Management. Nancy is a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.

Source: http://diabetesselfmanagement.com

Preparation time: 5 minutes

1 1/2 cups skim milk
1 package (0.3 ounce) sugar-free raspberry gelatin
2 cups ice cubes
1 cup fat-free, no-sugar-added vanilla ice cream

Place milk and powdered gelatin in a blender, cover, and mix well. Remove lid and add 1 cup ice cubes. Cover and blend in pulses until frosty. Add remaining ice cubes, pushing them to the bottom with a spoon. Cover and blend until smooth, stopping to scrape down the sides of the blender as needed. Add ice cream, pushing it to the bottom with a spoon. Cover and blend in pulses until mixed.

Yield: 4 1/2 servings
Serving Size: 1 cup

Nutrition Facts

Per Serving:
Calories: 73
Carbohydrate: 12 g
Protein: 6 g
Fat: <1 g
Saturated fat: <1 g
Sodium: 120 mg
Fiber: 0
Exchanges per serving: 1 skim milk
Carbohydrate choices: 1

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Preparation time: 45 minutes (includes baking time)

Vegetable cooking spray
1/3 cup light brown sugar
1 cup all-purpose flour
1 1/2 cups quick-cooking rolled oats
1/4 cup margarine, softened
1 teaspoon fresh lemon zest
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/4 teaspoon baking powder
2 cups chopped fresh plums
1 tablespoon granulated sugar

Heat oven to 375°F. Spray a 9-inch square baking dish with vegetable cooking spray. Combine all of the ingredients except plums and granulated sugar. Pat the mixture into the bottom of the pan. Bake for 10 minutes. Combine plums and granulated sugar. Remove pan from oven and cover base layer with plum mixture. Bake an additional 20 minutes, or until golden brown. Cool and cut into 16 bars.

Yield: 16 servings
Serving Size: 1 bar

Nutrition Facts

Per Serving:
Calories: 114
Carbohydrate: 19 g
Protein: 2 g
Fat: 4 g
Saturated fat: <1 g
Sodium: 36 mg
Fiber: 1 g
Exchanges per serving: 1 starch, 1 fat
Carbohydrate choices: 1

This recipe was developed by Angie Sharp, a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.

Source: http://diabetesselfmanagement.com

Preparation time: 15 minutes
Baking time: 30-35 minutes

Butter-flavor cooking spray
1 can (15 ounces) sliced peaches in juice, drained
1 package (12 ounces) unsweetened frozen raspberries, thawed
1 cup quick-cooking oats, uncooked
2 tablespoons brown sugar
1 1/2 teaspoons cinnamon
3 tablespoons reduced-calorie stick margarine, melted
2 tablespoons honey

Preheat oven to 350°F. Coat an 8" x 8" baking pan with cooking spray. Arrange peach slices evenly in the bottom of the pan. Sprinkle raspberries evenly over the peaches. Set aside.

In a bowl, combine oats, brown sugar, and cinnamon and mix with a fork, breaking up brown sugar clumps. Add margarine and honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30 to 35 minutes, or until fruit is bubbly. Portion into six equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.

Yield: 6 servings
Serving Size: 1/6 of recipe

Nutrition Facts

Per Serving:
Calories: 185
Carbohydrate: 33 g
Protein: 3 g
Fat: 4 g
Saturated fat: 1 g
Sodium: 70 mg
Fiber: 4 g
Exchanges per serving: 1 starch, 1 fruit, 1 fat
Carbohydrate choices: 2 1/2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Preparation time: 15 minutes
Baking time: 10–20 minutes

4 tablespoons apricot or raspberry jam or preserves
4 ripe Bartlett or Bosc pears (apples, fresh peaches, or nectarines also work well in this recipe)
4 tablespoons chopped almonds or hazelnuts
4 teaspoons margarine
4 teaspoons apple juice concentrate
2 teaspoons ground ginger
2 teaspoons grated lemon or orange zest
Raspberries or strawberries (optional)

Preheat oven to 375°F. Cut four pieces of foil that are about 2 1/2 times the size of the pears. Fold each piece in half and place one tablespoon of jam in the crease of the fold. Cut pears lengthwise through the stem, about halfway down, so that you create four wedges that are still held together at the base of the pear. Place pears in the center of foil on top of the jam (it’s OK if the wedges separate a bit), and fill them with 1 tablespoon nuts, 1 teaspoon margarine, 1 teaspoon apple juice concentrate, 1/2 teaspoon ground ginger, and 1/2 teaspoon citrus zest. Set the pears upright and wrap them in a loose but well-sealed foil envelope. Place pears on a baking sheet or in a baking dish and bake for about 10–20 minutes or until the pears are soft and heated through. Test with a fork for doneness. Unwrap the pears and serve them on a pink palette of puréed raspberries or strawberries, if desired.

Note: The pears can be assembled the night before and stored in the refrigerator until ready to cook. Once cooked, do not leave pears in foil; store them in a covered plastic or glass dish.

Yield: 4 pears
Serving Size: 1 pear

Nutrition Facts

Per Serving:
Calories: 182
Carbohydrate: 30 g
Protein: 2 g
Fat: 7 g
Saturated fat: 1 g
Sodium: 54 mg
Fiber: 5 g
Exchanges per serving: 1/2 starch, 1 1/2 fruit, 1 fat
Carbohydrate choices: 2

This recipe was developed by Nancy Berkoff, a registered dietitian and certified chef who writes and teaches about food in Long Beach, California.

Source: http://diabetesselfmanagement.com

Preparation time: 15 minutes
Baking time: 40–50 minutes

2 large red baking apples (about 8 ounces each)
2 tablespoons brown sugar
2 tablespoons golden raisins
2 teaspoons chopped fresh mint leaves
2 teaspoons reduced-calorie margarine
Water

Preheat oven to 350°F. Core apples through the top, stopping 1/2 inch from the bottom. Peel a 1-inch strip off the top of each apple around the hole. Place apples in a shallow baking dish; set aside. In a small bowl, stir together brown sugar, raisins, and mint. Fill the apples with the raisin mixture. Top the raisin filling in each apple with 1 teaspoon margarine. Carefully pour 1/4 inch water around (not over) apples. Bake uncovered for 40–50 minutes, or until apples are tender when pierced with a fork. Remove apples from remaining water and serve warm or chilled.

Yield: 4 servings
Serving Size: 1/2 apple

Nutrition Facts

Per Serving:
Calories: 118
Carbohydrate: 27 g
Protein: <1 g
Fat: 1 g
Saturated fat: <1 g
Sodium: 20 mg
Fiber: 4 g
Exchanges per serving: 1 fruit, 1 other carbohydrate
Carbohydrate choices: 2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Preparation time: 1 hour

1 unbaked refrigerated pie crust
2 cans (15 ounces each) plain navy beans, rinsed and drained (do not use beans seasoned with pork)
3/4 cup sugar-free maple-flavored syrup
1/3 cup packed light brown sugar
1 teaspoon cinnamon
1/2 teaspoon allspice
1/2 teaspoon ginger
1 1/2 teaspoons vanilla extract
5 tablespoons reduced-calorie stick margarine, melted and cooled
1 cup liquid egg substitute
1/4 cup semisweet chocolate chips
1/4 teaspoon corn oil

Preheat oven to 350°F. Place pie crust in a 9-inch pie pan and set aside. Combine beans, syrup, sugar, cinnamon, allspice, ginger, vanilla extract, margarine, and egg substitute in blender or food processor and process until smooth. Pour into unbaked pie crust. Bake pie 40 minutes or until filling is set and crust is golden (if crust begins to turn too dark, cover edges with foil). Allow pie to cool; the top of the filling will develop cracks. Place chocolate chips and oil in the top of a double boiler and heat, stirring periodically, until chocolate chips are melted. Drizzle melted chocolate over pie. Chill before serving. Refrigerate leftovers.

Yield: 1 pie
Serving Size: 1/8 pie

Nutrition Facts

Per Serving:
Calories: 375
Carbohydrate: 53 g
Protein: 12 g
Fat: 14 g
Saturated fat: 4 g
Sodium: 564 mg
Fiber: 6 g
Exchanges per serving: 2 1/2 starch, 1 other carbohydrate, 3 fat
Carbohydrate choices: 3 1/2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Preparation time: 30 minutes, plus at least 4 hours freezing time

1 1/2 teaspoons Equal
6 tablespoons water
2 cups chopped ripe mango
2 tablespoons freshly squeezed lime juice
6 mint leaves
6 thin wedges of mango

Dissolve Equal in water and pour in blender with mango and lime juice; purée until smooth. Pour into a freezer tray and freeze for 2 hours or until slushy. Remove from freezer, pour into a mixing bowl, and beat well with an electric mixer for 3 minutes. Return to freezer tray and place in freezer for 2 hours, until firm. Let stand at room temperature for 10–15 minutes to soften slightly. Place in blender and purée until smooth. Spoon into sherbet glasses and garnish with mint and mango slice. Serve immediately.

Yield: 4 servings
Serving Size: 1/2 cup

Nutrition Facts

Per Serving:
Calories: 63
Carbohydrate: 17 g
Protein: 1 g
Fat: 0 g
Saturated fat: 0 g
Sodium: 2 mg
Fiber: 3 g
Exchanges per serving: 1 fruit
Carbohydrate choices: 1

This recipe was developed by Sharon Palmer, a registered dietitian and freelance writer in Southern California.

Source: http://diabetesselfmanagement.com

Preparation time: 10 minutes (includes heating time)

1/2 cup sugar
1/4 cup cocoa
1 tablespoon cornstarch
2 teaspoons instant coffee granules
1/2 cup plus 2 tablespoons evaporated skim milk
2 teaspoons margarine
1/2 teaspoon vanilla
4 cups fat-free vanilla frozen yogurt

Combine sugar, cocoa, cornstarch, and instant coffee in a medium saucepan. Gradually stir in the milk. Bring the mixture to a boil over medium heat, stirring constantly, until it thickens. Remove from heat and stir in margarine and vanilla; keep stirring until margarine is melted. To serve, scoop 1/2 cup frozen yogurt into individual serving bowls, and top evenly with hot fudge sauce.

Yield: 8 sundaes
Serving Size: 1 sundae (1/2 cup frozen yogurt with about 2 tablespoons sauce)

Nutrition Facts

Per Serving:
Calories: 177
Carbohydrate: 36 g
Protein: 6 g
Fat: 1 g
Saturated fat: <1 g
Sodium: 102 mg
Fiber: <1 g
Exchanges per serving: 2 starch, 1/2 fruit
Carbohydrate choices: 2 1/2

This recipe was developed by Nancy Cooper, a Contributing Editor of Diabetes Self-Management. Nancy is a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.

Source: http://diabetesselfmanagement.com

Preparation time: 10 minutes

1 cup uncooked millet
4 1/2 cups skim milk
3/4 cup chopped dates
3/4 cup flaked coconut
1 teaspoon rum extract
1/8 teaspoon nutmeg, plus additional for garnishing
1/2 cup Splenda artificial sweetener
Cooking spray

Preheat oven to 350°F. In a large bowl, stir together all ingredients. Pour into a 7" x 11" x 2" baking dish (holds approximately 6 cups) coated with cooking spray. Bake uncovered for 30 minutes, stir, return to oven, bake an additional 15 minutes, stir, and continue baking until millet is tender and most of the liquid is absorbed (about 10–15 more minutes). Sprinkle with additional nutmeg to garnish. Resembles taste and consistency of rice pudding. Serve warm.

To reheat leftovers, place in a pan on the stove, add milk to thin, and mash with a fork or potato masher to remove clumps.

Baking time: 55–60 minutes

Yield: 15 servings
Serving Size: 1/15 of pudding, or approximately 1/3 cup

Nutrition Facts

Per Serving:
Calories: 130
Carbohydrate: 23 g
Protein: 5 g
Fat: 2 g
Saturated fat: 1 g
Sodium: 49 mg
Fiber: 2 g
Exchanges per serving: 1 starch, 1/2 fat free milk, 1/2 fat
Carbohydrate choices: 1 1/2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Preparation time: 16 minutes
Chilling time: 24 hours

1/2 cup papaya, diced (may use canned, unsweetened)
1/2 cup mangoes, diced (may use canned, unsweetened)
1 cup pineapple, diced (may use canned, unsweetened)
1/2 cup passion fruit juice, unsweetened
2 teaspoons cornstarch
1/2 teaspoon cinnamon
4 sprigs fresh mint leaves, cleaned
1 tablespoon toasted, unsweetened, shredded coconut

Prepare fruit and place in a serving dish. Combine passion fruit juice, cornstarch, and cinnamon in a small saucepan and heat over medium heat, stirring for 3–5 minutes until thickened. Add mint leaves to sauce and pour over fruit. Toss fruit to coat with sauce. Cover and chill for 24 hours. Remove mint leaves. Sprinkle toasted, shredded coconut on top of fruit, and serve

Yield: 5 servings
Serving Size: scant 1/2 cup

Nutrition Facts

Per Serving:
Calories: 54
Carbohydrate: 13 g
Protein: 0 g
Fat: 0 g
Saturated fat: 0 g
Sodium: 5 mg
Fiber: 1 g
Exchanges per serving: 1 fruit
Carbohydrate choices: 1

This recipe was developed by Sharon Palmer, a registered dietitian and freelance writer in Southern California.

Source: http://diabetesselfmanagement.com

Preparation time: 10 minutes
Baking time: 30 minutes

1 cup all-purpose flour
1/2 cup sugar
6 teaspoons Sweet'N Low brown sugar substitute
2 tablespoons plus 4 tablespoons cocoa
2 teaspoons baking powder
1/8 teaspoon salt
1/2 cup skim milk
2 tablespoons corn oil
1 teaspoon vanilla extract
1/4 cup packed brown sugar
1 3/4 cups hot water
Light whipped topping (optional)

Preheat oven to 350°F. Place flour, sugar, brown sugar substitute, 2 tablespoons cocoa, baking powder, and salt in a medium bowl; stir to combine. Stir in milk, oil, and vanilla extract (batter will have small lumps). Spread batter in an ungreased 8-inch square baking pan; set aside. In a small bowl, combine brown sugar and remaining 4 tablespoons cocoa; sprinkle over batter. Pour hot water over all; do not stir. Bake for 30 minutes, or until crust forms on top and filling is bubbly. Portion into 9 equal servings. Serve while warm with light whipped topping, if desired.

Yield: 9 servings
Serving Size: 1/9 of cake

Nutrition Facts

Per Serving:
Calories: 172
Carbohydrate: 31 g
Protein: 3 g
Fat: 4 g
Saturated fat: <1 g
Sodium: 134 mg
Fiber: <1 g
Exchanges per serving: 2 starch, 1/2 fat
Carbohydrate choices: 2 1/2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Preparation time: 20 minutes

24 small strawberries
4 ounces (1/2 block) fat-free cream cheese, softened
2 tablespoons powdered sugar
1/2 teaspoon vanilla extract
24 gingersnap cookies
24 thin kiwi slices, peeled (3 or 4 kiwifruits)

Slice the green caps off the strawberries to make a flat surface on each berry and set aside. Place softened cream cheese in a bowl. Beat with an electric mixer until fluffy. Add powdered sugar and vanilla extract, then beat until smooth. Spread about 1 teaspoon on each gingersnap. Leave the edges of the gingersnaps showing. Top cream cheese with a kiwi slice and an upside-down strawberry. Refrigerate and serve within 2 hours.

Yield: 24 cookies
Serving Size: 1 cookie

Nutrition Facts

Per Serving:
Calories: 49
Carbohydrate: 9 g
Protein: 1 g
Fat: 1 g
Saturated fat: <1 g
Sodium: 75 mg
Fiber: 1 g
Exchanges per serving: 1/2 starch
Carbohydrate choices: 1

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Preparation time: 15 minutes
Chilling time: 1 hour

1 package instant pudding mix
1 1/2 cups low-fat rice milk or soy milk
1 cup coarsely crumbled graham cracker pieces
1 cup mixed berries (fresh or frozen and thawed)
3 tablespoons shredded coconut

Prepare pudding according to package directions. Place a thin layer of graham cracker crumbs in the bottom of three parfait cups or small bowls and cover with a thin layer of berries then a layer of pudding. Complete parfaits by layering graham crackers, pudding, and berries until all ingredients are used. Garnish with coconut and chill for one hour before serving.

Note: This dessert freezes well. For variation, use sliced bananas and peaches in addition to berries, or try fruit-flavored soy yogurt in place of pudding.

Yield: 3 parfaits
Serving Size: 1 parfait (3/4 cup)

Nutrition Facts

Per Serving:
Calories: 371
Carbohydrate: 70 g
Protein: 7 g
Fat: 8 g
Saturated fat: 2 g
Sodium: 734 mg
Fiber: 5 g
Exchanges per serving: 2 starch, 1 fruit, 1 low-fat milk, 1 fat
Carbohydrate choices: 4 1/2

This recipe was developed by Nancy Berkoff, a registered dietitian and certified chef who writes and teaches about food in Long Beach, California.

Source: http://diabetesselfmanagement.com

Preparation time: 10 minutes
Baking time: 50–60 minutes

1/2 cup nonfat dry milk
1/4 cup sugar
2 cups skim milk
1 whole egg
1 egg white
1 teaspoon vanilla
2 cups cooked brown rice
1/2 cup raisins
1/2 cup chopped dried apples
Vegetable cooking spray
Ground cinnamon
Ground nutmeg

Preheat oven to 325°F. In a large bowl, combine the dry milk and sugar. Add the liquid milk, egg, egg white, and vanilla, mixing well. Stir in the rice, raisins, and dried apples. Spray a 6-cup casserole dish with vegetable cooking spray and pour the egg and rice mixture into the dish. Sprinkle top with cinnamon and nutmeg. Bake the pudding for 15 minutes. Stir and continue baking for another 35 to 45 minutes until the milk is absorbed. Serve warm or chilled for dessert or for a breakfast treat with fruit.

Yield: 8 servings
Serving Size: 1/2 cup

Nutrition Facts

Per Serving:
Calories: 168
Carbohydrate: 34 g
Protein: 6 g
Fat: 1 g
Saturated fat: <1 g
Sodium: 100 mg
Fiber: 2 g
Exchanges per serving: 1 starch, 1 milk
Carbohydrate choices: 2

This recipe was developed by Angie Sharp, a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.

Source: http://diabetesselfmanagement.com

Preparation time: 15 minutes
Freezing time: 1 hour
Standing time: 5-10 minutes

1 cup fresh strawberries, finely chopped
Artificial sweetener (optional)
4 teaspoons Amaretto
1 container (8 ounces) nonfat, artificially sweetened strawberry yogurt
4 ounces (half an 8-ounce container) frozen fat-free whipped topping, thawed
9 individual serving, ready-to-eat mini graham cracker pie crusts
5 small strawberries

Sweeten chopped strawberries with artificial sweetener, if desired. Drizzle Amaretto over berries and toss to coat. Stir in yogurt then whipped topping. Spoon about 1/3 cup of the mixture into each pie crust, until they are nearly full. Slice remaining strawberries in half lengthwise and garnish each tart with half a strawberry. Place the tarts on a tray and freeze them uncovered for at least 1 hour, or until firm. Transfer to an airtight container and keep tarts in freezer until serving time. Remove from freezer 5–10 minutes before serving.

Yield: 9 servings
Serving Size: 1 tart

Nutrition Facts

Per Serving:
Calories: 158
Carbohydrate: 24 g
Protein: 2 g
Fat: 6 g
Saturated fat: 1 g
Sodium: 180 mg
Fiber: 0
Exchanges per serving: 1 starch, 1/2 skim milk, 1 fat
Carbohydrate choices: 2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Preparation time: 15 minutes
Chilling time: 30 minutes

1 1/2 cups fresh strawberries, sliced
2 medium bananas (about 8 inches each), sliced
1 cup green seedless grapes, halved
1/4 cup maraschino cherries, rinsed, drained, and quartered
1 can (15 ounces) tropical fruit salad in juice, drained, with juice reserved
1 can (15 ounces) sliced peaches in juice, drained, with juice reserved
1 teaspoon sugar-free orange drink mix (such as Tang)
1 package (1 ounce) fat-free, sugar-free vanilla instant pudding mix

In a large serving dish, combine strawberries, bananas, grapes, cherries, fruit salad, and peaches; set aside. In a separate bowl, combine reserved juices, powdered drink mix, and dry pudding mix; mix well with a wire whisk. Spoon mixture over fruit and toss gently to coat. Chill 30 minutes before serving.

Yield: 6 1/2 cups
Serving Size: 1/2 cup

Nutrition Facts

Per Serving:
Calories: 86
Carbohydrate: 20 g
Protein: 1 g
Fat: <1 g
Saturated fat: <1 g
Sodium: 95 mg
Fiber: 2 g
Exchanges per serving: 1 fruit, 1/2 other carbohydrate
Carbohydrate choices: 1 1/2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Preparation time: 15 minutes
Cooking time: 20-25 minutes

2 ripe pears, cut in small chunks, unpeeled
2 apples, cored and cut in small chunks, unpeeled
1 cup seedless grapes
1 medium-size ripe banana, sliced
1/2 cup dark raisins
1/4 cup golden raisins
3 dried pear halves, chopped
Grated zest from skin of 1 orange
1/2 teaspoon cinnamon
1/4 teaspoon allspice
1/4 teaspoon nutmeg
3/4 cup orange juice

Combine all ingredients in a large pot and stir. Simmer over low heat 20 to 25 minutes or until fruit is tender. Serve warm or cold.

Yield: about 6 cups
Serving Size: 1/2 cup

Nutrition Facts

Per Serving:
Calories: 102
Carbohydrate: 26 g
Protein: 1 g
Fat: <1 g
Saturated fat: 0
Sodium: 2 g
Fiber: 3 g
Exchanges per serving: 2 fruit
Carbohydrate choices: 2

This recipe was developed by Nancy Cooper, a Contributing Editor of Diabetes Self-Management. Nancy is a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.

Source: http://diabetesselfmanagement.com

Preparation time: 15 minutes
Baking time: 10 minutes

1/3 cup margarine, softened
1/2 cup firmly packed brown sugar
1 egg
3 teaspoons vanilla
3/4 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon salt
3/4 cup quick-cooking rolled oats
1/3 cup semisweet chocolate chips
Vegetable cooking spray

Preheat oven to 375°F. Beat margarine at medium speed with an electric mixer until light and fluffy; gradually add brown sugar and beat well. Add egg and vanilla, beating well. Combine flour, baking soda, and salt. Gradually add flour mixture to margarine mixture, mixing well. Stir in oats and chocolate chips. Coat cookie sheets with cooking spray. Using two teaspoons, drop dough onto cookie sheets, leaving about 2 inches between each cookie. Portion the dough so that you make about 3 dozen cookies. Bake 10 minutes or until lightly browned. Store in an airtight container.

Yield: about 3 dozen
Serving Size: 2 cookies

Nutrition Facts

Per Serving:
Calories: 101
Carbohydrate: 14 g
Protein: 1 g
Fat: 4 g
Saturated fat: 1 g
Sodium: 120 mg
Fiber: 1 g
Exchanges per serving: 1 starch, 1 fat
Carbohydrate choices: 1

Source: http://diabetesselfmanagement.com

Preparation time: 10 minutes
Baking time: 8-10 minutes per pan
Cooling time: 10-15 minutes per pan

1 box (16 ounces) one-step angel food cake mix (such as Pillsbury)
1/2 cup water
2 teaspoons almond extract
1 teaspoon vanilla extract
1 1/2 cups sweetened flaked coconut

Preheat oven to 350°F. Place cake mix, water, and extracts in a mixing bowl and beat with an electric mixer on low for 30 seconds. Scrape bowl then beat on medium for one minute. Stir in coconut. To make each cookie, drop 2 tablespoons of dough onto a parchment paper-lined baking sheet, placing cookies two inches apart. Bake for 8–10 minutes or until set and very lightly golden (cookies will develop shallow cracks); do not brown cookies. Carefully slide parchment paper with cookies onto a cooling rack to cool (about 10–15 minutes). Gently remove cooled cookies from the parchment paper with a metal spatula.

Yield: 30 cookies
Serving Size: 1 cookie

Nutrition Facts

Per Serving:
Calories: 69
Carbohydrate: 14 g
Protein: 1 g
Fat: 1 g
Saturated fat: 1 g
Sodium: 100 mg
Fiber: <1 g
Exchanges per serving: 1 other carbohydrate
Carbohydrate choices: 1

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Preparation time: 15 minutes
Chilling time: 3 hours

1 cup skim milk
2 (1-ounce) packages instant vanilla sugar-free pudding mix
1/2 teaspoons pumpkin pie spice
1 can (15 ounces) pumpkin
1 (9-inch) graham cracker pie crust
1 cup fat-free whipped topping

In a medium mixing bowl, mix skim milk, pudding mix, and pumpkin pie spice together until well blended (this mixture will be thick). Add pumpkin and mix well. Spread pumpkin mixture in pie crust. Top pumpkin layer with whipped topping and refrigerate for at least 3 hours or up to two days.

Yield: 8 servings
Serving Size: 1/8 pie

Nutrition Facts

Per Serving:
Calories: 185
Carbohydrate: 32
Protein: 4 g
Fat: 5 g
Saturated fat: 1 g
Sodium: 449 mg
Fiber: 2 g
Exchanges per serving: 2 starch, 1 fat
Carbohydrate choices: 2

This recipe was developed by Sandy Bjerkness, a Certified Diabetes Educator and registered dietitian working in research at Mayo Clinic in Rochester, Minnesota.

Source: http://diabetesselfmanagement.com

Preparation time: 10 minutes

1 medium banana (about 8 inches long), sliced
1 tablespoon lemon juice
1 can (15 ounces) mandarin orange sections in light syrup, chilled and drained
1 can (20 ounces) pineapple chunks in juice, chilled and drained
2 tablespoons walnuts, chopped and toasted
2 tablespoons sweetened flaked coconut, toasted

In a small bowl, toss banana slices with lemon juice, coating well to prevent browning. Drain off excess lemon juice and transfer banana slices to a serving dish. Add mandarin orange sections and pineapple chunks and toss gently to combine. Sprinkle with toasted walnuts and toasted coconut, and serve right away.

Yield: 4 cups
Serving Size: 1/2 cup

Nutrition Facts

Per Serving:
Calories: 118
Carbohydrate: 24 g
Protein: 1 g
Fat: 2 g
Saturated fat: 1 g
Sodium: 10 mg
Fiber: 1 g
Exchanges per serving: 1 1/2 fruit, 1/2 fat
Carbohydrate choices: 2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com

Preparation time: 10 minutes
Chilling time: 1 hour

1 package (0.3 ounces) sugar-free orange gelatin
1 1/2 cups boiling water
8 ounces fat-free cream cheese
1/4 cup orange juice
1 tablespoon lemon juice
1 tablespoon fresh grated orange rind

Place gelatin in a large bowl. Add boiling water and stir until gelatin is dissolved. In a separate bowl, beat cream cheese with an electric mixer until fluffy. Add gelatin to cream cheese and beat until combined. Whip in orange juice, lemon juice, and orange rind. Pour into 1-quart gelatin mold and chill until firm, about one hour. Unmold and serve.

Gelatin salads can be tricky to unmold. Try these tips: To loosen the gelatin, moisten tips of clean fingers with water and gently pull gelatin from edge of mold. Dip the mold in warm water for 10 seconds (just up to the rim of the mold) for easier removal.

Yield: 6 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
Calories: 41
Carbohydrate: 3 g
Protein: 6 g
Fat: <1 g
Saturated fat: <1 g
Sodium: 257 mg
Fiber: <1 g
Exchanges per serving: 1 very lean meat
Carbohydrate choices: 0

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com