Recipes we hope you try and enjoy!

Recipes we hope you try and enjoy! Simple ideas and snack recipes (basic carbohydrate information provided) selected by your Certified Diabetes Educators. To receive monthly recipes, join the Our UW Health community at uwhealth.org/cooking. Health and Nutrition Education (608) 287-2770 uwhealth.org/diabetes

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Main Dishes Crockpot Beef Stew Makes 8 Servings 3 carrots, peeled and cut into 1 pieces 3 potatoes, peeled and cut into pieces 2 pounds lean beef, cut into cubes 1 cup water 1 teaspoon Worcestershire sauce ½ teaspoon garlic powder or 1 clove of garlic, crushed 1 bay leaf ¼ teaspoon salt ½ teaspoon pepper 1 teaspoon paprika 1 onion, cut into pieces 1 stalk celery with leaves, cut up 1. Place all ingredients into crockpot, stir to mix. 2. Cook in crockpot on low for 8-10 hours. Calories 310 10 g 180 mg 18 g 37 g

Black Bean Burgers Makes 4 Servings 1 can (15 oz.) black beans, drained and rinsed 1 egg 1 teaspoon cumin 1 teaspoon minced garlic or ⅛ teaspoon garlic powder ¼ cup chopped parsley or cilantro ½ cup plain bread crumbs (whole wheat, if possible) Salt and pepper to taste Optional: ¼ cup salsa 1. In a food processor, combine all ingredients. Briefly process until mixed. 2. Shape bean mixture into four patties. Patties will be very moist. 3. Place dollops of the mixture on a plate and form patties with a spatula. 4. Spray a non-stick skillet with cooking spray. 5. Place patties in skillet. 6. Cook over medium heat until both sides are lightly browned and cooked through. 7. Serve with guacamole, light sour cream or extra salsa if desired. Black Beans and Rice Makes 4 ¾ cup Servings 2 cups cooked brown rice 1-14 oz. can, no salt added black beans with liquid arlic glove, minced or pressed ¼ tsp. salt Black pepper (pinch) Cayenne pepper (pinch) 1. In a medium pan, combine rice and beans over medium heat. 2. Season with garlic, salt, pepper and cayenne. 3. Simmer for 10 minutes or until warmed through. Calories 260 0 g 345 mg 50 g 7 g 10 g NUTRITIONAL INFORMATION Calories 165 437 mg 1 8 g

Broccoli Lasagna Makes 10 Servings 20 oz. pkg. frozen broccoli cuts 26 oz. jar spaghetti or marinara sauce 2 cans (14 16 oz.) stewed tomatoes 1 tablespoon sugar 2 pkgs. (8 oz.) no-boil lasagna noodles 4 cups (16 oz.) part-skim mozzarella cheese, shredded 1. Place broccoli in colander under running water to thaw; squeeze out excess water. 2. In large bowl, combine broccoli, spaghetti sauce, stewed tomatoes, sugar and 1 cup water. Stir to break up tomatoes. 3. Preheat oven to 375ºF. 4. In the bottom of a 9 x 13-inch glass or ceramic baking dish, spread 1 cup of tomato/broccoli mixture. Arrange ¼ of the uncooked noodles over sauce making sure to leave a ½-inch space between noodles and sides of baking dish because the uncooked noodles will expand during baking. 5. Top with ¼ of the tomato sauce and ¼ of the shredded cheese. 6. Repeat layering noodles, sauce and cheese three times. 7. Cover baking dish with foil. 8. Bake 45 minutes. 9. Uncover and bake 15 minutes longer or until cheese is lightly brown. Calories 280 9 g 5 g 670 mg 3 17 g Butternut Squash Soup Makes 10 servings, 1 cup each 4 cups chicken broth 6 sage leaves 1 large onion 1 tbsp. honey 1 tbsp. butter 2 butternut squash (~5 pounds or 5 cups mashed) Salt and pepper to taste 1. Cook squash at 400 F, cool and cut into 2 chunks. 2. Saute onion in 1 tbsp. butter. When the onions have browned, add 1 tbsp. honey and cook until bubbly. 3. Add squash chunks and sage leaves, salt and pepper to taste. 4. Add chicken broth and enough water to cover squash by 1. 5. Bring to boil and lower heat to simmer. 6. Cook 45-60 minutes. 7. Add more liquid if necessary to keep the squash submerged. 8. Puree in blender but don t fill the blender more than 2/3 full. NUTRITIONAL INFORMATION Calories 95 5 g 60 mg 17 g

Rolled Chicken and Asparagus Makes 4 Servings 1 lb. boneless, skinless chicken breasts cut into 1 x 5 strips (makes about 8-10) 24-30 asparagus spears (tough ends removed) 2 tbsp. lemon juice 6 green onions, chopped ½ tsp. pepper 1. Preheat oven to 350 degrees. 2. Spray a baking dish with non-stick cooking spray. 3. Wrap each chicken strip in a corkscrew fashion around 3 uncooked asparagus spears (fasten with toothpicks if desired/needed) 4. Place in baking dish and sprinkle with lemon juice, onions and pepper. 5. Cover dish and bake 25-30 minutes. 6. Serve hot or refrigerate and serve cold when chilled. Calories 135 0.5 g 340 mg 7 g 2 Baked Chicken Nuggets Makes 6 Servings, 4 nuggets per serving 3 boneless, skinless chicken breasts or 4-5 tenderloins (about 6 oz. total) ½ cup of crushed Corn Flakes ¼ cup coarsely ground almonds ¼ teaspoon salt ½ teaspoon white pepper Pinch garlic powder ½ cup water or low-sodium chicken broth 1 large egg-white, lightly beaten 1. Preheat oven to 400ºF. 2. Prepare baking sheet by lining with parchment paper or coating with a light cooking spray. 3. Cut chicken breasts into nugget-sized pieces, about 1.5 square. 4. Combine Corn Flakes, ground almonds, salt, white pepper and garlic powder in a large container with a tight-fitting lid. Shake well forming a coating mixture. 5. Combine water and egg in medium bowl. 6. Dip each piece of chicken into the water/egg mixture and then dip into the coating mixture. Make sure each piece is well-coated. 7. Place coated pieces on baking sheet. 8. Bake for 15-18 minutes or until golden brown. Turn halfway through cooking time. of 4 nuggets Calories 100 5 g 134 mg 1

Ginger Scallop Stir-Fry Makes 4 Servings 1 lb. bay scallops (substitute 1 lb. of chicken tenders) ¼ tsp. black pepper 1 tbsp. canola oil ¼ medium yellow onion, finely chopped arlic cloves, minced 1 tbsp. fresh ginger (peeled and grated. About a 3 piece) ¼ tsp. salt ¼ tsp. black pepper 2 red bell peppers, thinly sliced 2 medium carrots, grated or thinly sliced into matchsticks 4 oz. green beans, thinly sliced in half and then again lengthwise (about 1 cup) 1 tbsp. low sodium soy cause 1. Season scallops with pepper. 2. Heat a large, non-stick sauté pan over medium/high heat. Add oil. Once hot, add in scallops, onion, garlic, ginger, salt and pepper. Stir to mix and cook until fragrant and flavors have combined; about 1 minute. 3. Turn the heat down to low and add in red bell peppers, carrots and green beans. Cook 3-4 minutes or until the vegetables have softened, but are still crisp. Finish with soy sauce and toss lightly to combine. 4. Stir together remaining ingredients until mix is just moistened. Meatloaf Makes 8 Servings 1½ lb. ground round or ground sirloin 1 cup dry, plain breadcrumbs (whole wheat, if possible) 2 eggs 1 8 ounce can tomato sauce, no-added salt ½ cup chopped onion 2 tablespoon chopped green pepper ¾ teaspoon salt 1 medium bay leaf Dash of thyme Dash of marjoram 1. Preheat oven to 350ºF. 2. Combine all ingredients, mix well. 3. Pat into a 9 loaf pan. 4. Bake for one hour. Calories 250 1 415 mg 15 g 2 (3/4 cup. Does not include rice.) Calories 170 4.5 g 0.5 g 500 mg 16 g 16 g

Oven Fries Makes 2 Servings 1 large baking potato 1 tablespoon olive oil ½ teaspoon paprika ½ teaspoon garlic powder ½ teaspoon chili powder ½ teaspoon onion powder 1. Preheat oven to 450 F. 2. Cut potato into wedges. 3. Mix olive oil, paprika, garlic powder, chili powder and onion powder together. 4. Coat potatoes with oil/spice mixture and place on a baking sheet. 5. Bake for 45 minutes in preheated oven. Calories 200 7 g 20 mg 30 g Savory Pear and Apple Soup Makes 4 Servings 2 lbs. ripe, but firm pears (peeled, cored and cut into large chunks) 3 sweet/tart apples (peeled, cored and cut into large chunks)* 1 small/medium yellow onion 3 tbsp. olive oil 1 tsp. salt ½ tsp. black pepper 1 tbsp. fresh rosemary leaves, finely chopped 3 cups low sodium chicken broth ½ cup water (as needed) Salt, as needed 1. Preheat the oven to 450ºF and adjust rack to the upper third of the oven. 2. Place the pears, apples and onions onto a lined baking sheet, toss with olive oil and season with salt, pepper and rosemary. 3. Roast in oven for approximately 15-20 minutes or until fork tender and slightly golden brown. 4. Remove from the oven and cool slightly. 5. Place half of the roasted pears, apples and onions in a blender. 6. Puree in batches with the chicken broth and pour into large soup pot. 7. Simmer soup over low heat and season with additional salt and pepper as needed. If soup is too thick, it can be adjusted with additional water. 8. Serve warm. * Apple suggestions: Pink Lady, Jonagold, Pipin or Granny Smith. Calories 310 1 545 mg 56 g 1

Pecan-Encrusted Salmon Filet Makes 4 Servings 4-4 oz. salmon filets 4 teaspoons honey 4 tablespoons chopped pecans 1. Preheat oven to 400ºF. 2. Place salmon filets in baking dish. 3. Cover each filet with 1 teaspoon honey and 1 tablespoon pecans. 4. Bake for 20 minutes. Calories 275 15 g 64 mg 7 g 30 g Blackened Salmon Tacos Makes 1 tsp. chili powder 1 tbsp. paprika 1 tbsp. black pepper ¼ tsp. cayenne pepper (optional) 3 salmon fillets (about ¾ pound) ½ tsp. salt 2 tbsp. canola oil 1 lime, cut in half 8-6 corn tortillas GREEK YOGURT ½ cup Greek yogurt or light sour cream ½ lime, juiced Cayenne pepper or mild chili powder to taste 1. Combine chili powder, paprika, black pepper and cayenne pepper to make blackening seasoning. Stir with a fork to combine. 2. Press one side of the salmon into the seasoning. 3. Heat a large, nonstick sauté pan over medium/high heat and add oil. Once hot, add in fillets, blackened side down. 4. Cook for 2-3 minutes on the first side, or until dark golden crust forms. 5. Flip to the other side, reduce heat to low/medium and continue to cook for an additional 5 minutes. 6. Remove from heat and squeeze fresh lime juice over the top. 7. Flake salmon with a fork into smaller, bite sizes chunks. 8. Warm tortillas. 9. Fill each taco with salmon and a dollop of Greek yogurt. (2 Tacos) Calories 310 1 320 mg 25 g 2

Tamale Pie Makes 4 Servings ¾ pound of ground turkey ¼ cup chopped green pepper ¼ cup chopped onion ½ teaspoon Mexican seasoning 1 cup no-added salt canned diced tomatoes, drained ¾ cup frozen corn 4 tablespoons green chiles 1 package of corn bread mix Dash of paprika 1. Saute meat, peppers, onions and seasoning. 2. Add diced tomatoes, frozen corn and green chiles and mix all together. Add paprika and simmer until well heated, approximately 30 minutes, stirring occasionally. 3. Preheat oven to 375ºF. 4. Coat pan with non-stick cooking spray. 5. Place filling mixture into an 8 square baking pan. 6. Prepare corn bread batter according to directions on the package. Divide 1 cup batter into 4 equal portions. Spoon each portion about 2 apart over the warm meat mixture. 7. Bake for 30-40 minutes or until corn bread is done. Sprinkle top with paprika and serve., ¼ of pie Calories 420 1 520 mg 5 2 Turkey Mini Meatloaf Makes 12 meatloaf muffins 1 lb. ground turkey breast 2 medium carrots, chopped fine 2 stalks of celery, diced 2 to 4 cloves of garlic, crushed 1 onion, diced (about 1 cup) ½ red pepper, chopped fine 1 egg ½ cup oatmeal 1 tbsp. Worcestershire sauce ½ tsp. cumin 1 tsp. thyme ½ tsp. salt Pepper to taste 1. Preheat oven to 375 degrees. 2. Spray a 12 cup muffin tin and set aside. 3. Mix all ingredients into large bowl in order listed. 4. Mix together thoroughly and form into 12 even balls. 5. Place each in a sprayed muffin tin. 6. Bake 35 to 40 minutes or until done For a quick tip, place all vegetables in a food processor and pulse into small, even pieces before adding to the turkey mixture. NUTRITIONAL INFORMATION Calories 80 110 mg/ without salt: 15 mg 5 g 5 g 1

Roasted Vegetable Soup Makes 4 Servings 3 large carrots, peeled and coarsely chopped 3 stalks celery, coarsely chopped 1 large onion, coarsely chopped 1 tbsp. extra-virgin olive oil 8 cloves garlic, chopped 4 cups water ¼ cup dried mushroom pieces (Italian porcini works well) ¼ tsp. dried thyme Salt to taste Black or red pepper to taste 1. Preheat oven to 500 F. 2. Place the carrots, celery and onion in small, nonstick pan or dish with the olive oil. 3. Toss to coat the vegetables. 4. Bake for ten minutes. 5. Remove pan from oven and add the garlic. Toss again and bake for another 10-15 minutes until the vegetables are browned. 6. Remove pan from oven, add 1 cup of water and stir to loosen any stuck vegetables. Pour this into the pot with the remaining ingredients. Bring to a boil, reduce heat, cover and simmer for 30 minutes. 7. Season to taste with salt and pepper. 8. Serve or use as the base for other soups, stews or pasta dishes. Calories 90 5 g 65 mg 1 White Bean, Kale and Sausage Makes 6 Servings 1 lb. ground turkey 2 cans no-salt added, cannellini beans (drained) 1 large bunch of spinach or kale, chopped loves garlic 2 tsp. olive oil 1 tsp. oregano 2 tsp. dried basil 1 tbsp. balsamic vinegar 1. Saute garlic in olive oil. 2. Add ground turkey, oregano and basil. 3. Cook 5 minutes or until done. 4. Add cannellini beans and kale or spinach. 5. Cover to let greens wilt. 6. Cook 5 minutes. 7. Remove from heat. 8. Stir in vinegar. NUTRITIONAL INFORMATION Calories 345 1 380 mg 29 g 7 g 3

Salads Chicken Vegetable Salad Makes 6 Servings 2 cups diced cooked skinless chicken breast, cooked without salt ½ medium cucumber, peeled and diced 1 medium rib of celery, diced ½ cup sliced water chestnuts, drained ¼ medium green bell pepper, diced 2 medium green onions, sliced ¼ chopped pimiento, patted dry ¼ cup light mayonnaise 2 tablespoons capers, drained ¼ teaspoon paprika 1. In a large bowl, mix together chicken, cucumber, celery, water chestnuts, bell pepper, green onions, pimiento and mayonnaise. 2. Sprinkle with capers and paprika. Calories 122 4.5 g 218 mg 5 g 15 g Lentil Salad Makes 4 servings 1 cup lentils* 1 tbsp. red wine vinegar 1/8 tsp. salt Fresh-ground black pepper 3 tbsp. extra-virgin olive oil ¼ cup thinly sliced scallions 1 tbsp. dried parsley (or 3 tbsp. chopped fresh parsley) * French green lentils or black Beluga lentils hold their shape best when cooked. 1. Rinse lentils. Cover with water by 3 and bring to a boil. Turn down to simmer and cook until tender all the way through; about 30 minutes. Add more water if necessary. Drain and reserve ½ cup of the cooking liquid. 2. Toss the lentils with the red wine vinegar, salt and pepper. Let sit for 5 minutes. 3. Add the extra-virgin olive oil, scallions and parsley. Stir to combine. If the lentils seem dry or hard to stir, loosen them with a bit of the reserved cooking liquid. VARIATIONS Add ½ cup diced cucumber Add ½ cup diced red or green sweet bell peppers Add 1 shredded carrot Garnish with ½ cup crumbled feta cheese* *If feta is added: Calories 150 50 1 75 mg 200 mg 1 1 4g 5 g

Simple Summer Lentil Salad Makes 4-5 Servings 1 cup of dry lentils (green French lentils hold their shape best) 1 large bell pepper (any color); washed, seeded and cut into small cubes 1 large cucumber; washed and cut into small cubes Handful of fresh basil (or 2 tablespoons dried basil) ½ cup balsamic vinaigrette Pinch of salt and lots of freshly ground pepper 1. Optional-soak lentils over night, drain and rinse. 2. Put lentils into a pot and cover with water. Bring to a boil and cook for about 20-30 minutes or until just soft. Drain and rinse with cold water. 3. Add basil, thyme, salt and pepper; pulse until mixed and herbs are coarsely chopped. 4. Add the vegetables, herbs and dressing to the lentils and gently mix. 5. Serve chilled. Calories 150 7 g 0 g 60 mg 20 g 5 g 6 g Southwestern Pork Salad Makes 6 Servings 2 cups cubed cooked pork tenderloin 1 cup Cuban black beans or canned black beans, rinsed and drained 4 medium green onions, finely chopped ½ medium green or red bell pepper, chopped 1 small garlic clove, minced Dressing ⅓ cup snipped fresh parsley ¼ cup cider vinegar 2 tablespoons canola or corn oil 1½ tablespoons sugar 2 teaspoons olive oil ½ teaspoon dried oregano, crumbled ½ teaspoon dry mustard 3 cups salad greens 1 cup cherry tomatoes, quartered 6 medium black olives, chopped Orange slices (optional) Green grapes (optional) 1. Stir together pork, beans, green onions, bell pepper and garlic. 2. In separate bowl, whisk together the dressing ingredients. 3. Pour over pork mixture, tossing to coat. 4. Cover and refrigerate for at least 30 minutes, stirring occasionally. 5. Spread the greens on plates. Gently stir the tomatoes and olives into the pork mixture. 6. Spoon over the salad greens. 7. Garnish with orange slices and grapes. NUTRITIONAL INFORMATION Calories 222 8.5 g 1.5 g 151 mg 19 g 17 g

Salmon Salad Makes 4 Servings 1 lb. salmon filets 6 cups spring mix greens 3 cups kale, thinly sliced ½ cup walnuts 1 cup blackberries 1½ tablespoon fig vinegar (or substitute your favorite vinegar) 4 tablespoon canola oil Salt and pepper 1. Combine vinegar, canola oil and salt and pepper (to taste). Whisk until emulsified. 2. Grill or bake the salmon at 350ºF for 10 minutes, then chill. 3. Combine rest of ingredients in a bowl. Toss with vinaigrette. 4. Place salmon on top of salad greens and serve. (with dressing) Calories 443 3 93 mg 10 g 5 g 25 g Tomato, Basil and Mozzarella Salad Makes 4 Servings Dressing 2 tablespoons balsamic vinegar 2 tablespoons frozen unsweetened apple juice concentrate, thawed 2 teaspoons Dijon mustard 1 teaspoon olive oil 1 medium garlic glove, minced Salad 4 medium Italian plum (Roma) tomatoes, cut into 8 slices each 2-ounces fat-free mozzarella cheese, cut into 16 small, thin slices 16 medium fresh basil leaves ¼ teaspoon pepper 1. Whisk together dressing ingredients. 2. On each salad plate, arrange 8 overlapping tomato slices. 3. Tuck 4 mozzarella slices and 4 basil leaves between the tomato slices on each plate as follows: tomato slice, mozzarella slice, tomato slice, basil leaf. Repeat pattern until complete. 4. Drizzle with vinaigrette. 5. Sprinkle with pepper. Calories 70 1.5 g 0 g 153 mg 10 g 5 g

Tuna and White Bean Salad Makes 4 Servings 1 (6 oz.) can of albacore tuna 2 cans (4 cups) white beans, drained and rinsed ½ cup chopped cilantro ¼ cup chopped kalamata olives ½ cup sliced red onion 1 cup sliced cherry tomatoes 2 tablespoons olive oil ¼ cup red wine vinegar 1. Mix all ingredients together and serve. Calories 370 1 390 mg 4 1 2 Appetizers Luscious Berry Dip Makes 8 Servings 1 cup fat-free ricotta cheese ¾ cup halved fresh or frozen strawberries, hulled if fresh, thawed if frozen ½ cup fresh or ¾ cup frozen, unsweetened raspberries, thawed if frozen, undrained ¼ cup fat-free vanilla yogurt 1 tablespoon firmly packed light brown sugar ½ teaspoon ground cinnamon 1. In a food processor or blender, process all the ingredients until smooth. 2. Transfer to a small serving bowl. 3. Cover and refrigerate until ready to serve. (¼ cup serving) Calories 45 0 g 0 g 66 mg 6 g 5 g

Cucumber and Yogurt Dip Makes 8 Servings 1 medium unpeeled cucumber, seeded and diced 4-5 medium green onions, finely chopped ½ cup fat-free plain yogurt ⅓ cup light mayonnaise ¼ cup shredded or grated Parmesan cheese 2 medium garlic gloves, minced 1 teaspoon white wine Worcestershire sauce 1. In a medium bowl, stir together ingredients. 2. Cover and refrigerate for one hour. Calories 50.5 g 145 mg White Bean and Herb Dip (also great as a sandwich spread) Makes 14 servings love garlic 2 (16 oz.) cans Great Northern Beans, rinsed and drained 3 tablespoons lime juice 2 tablespoons olive oil 2 tablespoons chopped fresh basil 1 tablespoon chopped fresh thyme 1 tablespoon salt ½ teaspoon ground black pepper 1. With the motor running, drop garlic clove into food processor or blender. Add Great Northern Beans, lime juice and olive oil; puree until smooth. 2. Add basil, thyme, salt and pepper; pulse until mixed well and herbs are coarsely chopped. 3. Serve chilled. (4 tablespoons equal 1 serving) Calories 100 0 g 170 mg 15 g 5 g

Stuffed Mushrooms Makes 6 Servings 18 medium button mushrooms, stems minced (about 1 pound) 2 teaspoons olive oil 3 medium garlic cloves, minced ¼ medium red bell pepper, diced ¼ medium yellow bell pepper, diced 2 medium green onions, sliced ¾ cup fresh soft whole-grain bread crumbs ¼ cup egg substitute 2 tablespoons shredded or grated Parmesan cheese ½ teaspoon salt-free Italian seasoning, crumbled 1. Preheat oven to 425ºF. 2. Place the mushroom caps with the smooth side down in a 13 x 9 x 2 baking pan. Set aside. 3. In a medium nonstick pan, heat the oil over medium heat, swirling to coat the bottom. 4. Cook the mushroom stems and garlic for 5 minutes, stirring occasionally. 5. Stir in the bell peppers. Cook for 2-3 minutes or until tender. 6. Stir in the green onions. Cook for 2 minutes. Remove from the heat. 7. Stir in the remaining ingredients. 8. Spoon the filling into the mushroom caps, packing the mixture lightly. 9. Bake for 25 minutes or until heated through. (3 mushrooms per serving) Calories 67.5 g 97 mg 7 g 6 g Tortilla Pinwheels Makes 10 Servings 4 ounces light cream cheese ½ 15.5-ounce can no-salt added black beans, rinsed, drained and mashed ½ medium red bell pepper, finely chopped ¼ cup salsa 1 medium green onion, thinly sliced ¼ teaspoon ground cumin ⅛ teaspoon salt 5 6 corn tortillas 1. Preheat the oven to 350ºF. 2. In a medium bowl, using an electric mixer on medium speed, beat the cream cheese until smooth. Stir in the remaining ingredients (except tortillas). 3. Wrap tortillas in foil. 4. Bake for 5 minutes or until heated through. 5. Remove tortillas from oven. For each tortilla: 1. Spread ¼ cup bean mixture over top of tortilla. 2. Roll up jelly-roll style and place with the seam down on cutting board. 3. Insert 4 toothpicks about 1 apart into the tortilla roll. 4. Slice between the toothpicks to make 4 pieces. 5. Arrange on a serving plate (toothpicks can be left) (2 rolls/serving) Calories 69 108 mg 9 g

Spinach and Cheese Mini Quiches Makes 24 Servings Cooking spray 16 ounces fat-free cottage cheese 1 10-ounce package frozen chopped spinach, thawed, well drained and squeezed dry 1 cup shredded low-fat Swiss cheese ¾ cup egg substitute ½ cup low-fat all purpose baking mix 2 medium green onions, thinly sliced 2 tablespoons shredded or grated Parmesan cheese 2 tablespoons fat-free half and half 1 tablespoon olive oil 1 tablespoon snipped fresh dillweed or 1 teaspoon dried, crumbled ¼ teaspoon pepper 1. Preheat oven to 350ºF. Lightly spray two 24-cup mini muffin pans with cooking spray. 2. Stir together remaining ingredients until mix is just moistened. 3. Spoon 1 heaping tablespoon batter into each muffin cup. 4. With the pans on separate oven racks, bake for 15 minutes and then switch pans from top to bottom. 5. Bake an additional 10-15 minutes or until a wooden toothpick inserted in the center comes out clean. 6. Transfer pans to a cooling rack. 7. Let cool for 5 minutes. 8. Transfer to a serving platter. Desserts Peanut Butter and Banana Smoothie Makes 1 Serving 1 cup low fat milk, soy milk or plain yogurt ½ banana either fresh or frozen 1 tablespoon peanut butter 1. Blend all ingredients in blender or with hand blender until smooth. Calories 260 1 165 mg 26 g 1 (2 quiches/serving) Calories 44.5 g 138 mg 5 g

Banana Spice Cupcakes with Nutmeg Cream Topping Makes 24 Servings Cupcakes 1 18.25-ounce box spice cake mix 1 cup well-mashed ripe bananas 1 cup unsweetened apple juice 2 large eggs 2 large egg whites 1 teaspoon vanilla extract Nutmeg Cream Topping 8-ounces fat-free frozen whipped topping, thawed in refrigerator 2 teaspoons ground nutmeg 1. Preheat oven to 350ºF. 2. In a large mixing bowl, stir together the cupcake ingredients. Beat on low speed for 30 seconds. Increase speed to medium and continue to beat for 2 minutes. 3. Spoon into two 12-cup nonstick muffin pans. 4. Bake for 20 minutes or until toothpick inserted in center comes out clean. 5. Transfer to cooling racks and let cook for 15 minutes. 6. Remove cupcakes from pans and let cool completely. 7. Using a rubber scraper, gently fold the nutmeg into the whipped topping. Cover and refrigerate until ready to use. 8. Spread the chilled topping over cupcakes. Crockpot Baked Apples Makes 7 Servings 7 medium baking apples, washed and cored (do not peel) 2 tablespoons raisins 1 teaspoon cinnamon ¼ cup sugar 2 tablespoons butter 1. Mix raisins and sugar together. 2. Fill bottom of crockpot with apples. 3. Scoop raisin/sugar mix into the center of apples in crockpot. Sprinkle with cinnamon and dot with ½ the butter. 4. Carefully stack remaining apples in crockpot and fill each with raisin/sugar mix, sprinkle with cinnamon and dot with remaining butter. 5. Carefully pour in ½ cup water. 6. Cook on low setting for 8 hours. Calories 145 25 mg 30 g 0 g Calories 123 2.5 g.05 g 157 mg 2

Pineapple-Pumpkin Spice Cake Makes 20 Servings Cooking Spray All-purpose flour for dusting the pan ¼ cup finely chopped pecans 2 8-ounce cans of crushed pineapple in juice, undrained 1 18.25-ounce box spice cake mix 1 cup canned solid-pack pumpkin (not pie filling) ¾ cup egg substitute or 6 large egg whites 2 tablespoons canola or corn oil 2 teaspoons vanilla extract or 1 teaspoon vanilla, butter and nut flavoring 2 teaspoons honey 1. Preheat oven to 325ºF. 2. Lightly spray a 10 Bundt pan or tube pan with cooking spray. Dust with the flour, lightly coating. Shake off the excess. 3. Sprinkle the pecans in the pan. 4. Set a colander over a liquid measuring cup. Pour the pineapple into the colander and use a spoon to drain the juice into the cup. 5. Spoon the pineapple over the pecans. 6. Add enough water to pineapple juice to equal 1⅓ cups. 7. Combine juice and remaining ingredients, except honey, in a large mixing bowl (these ingredients replace the eggs, oil and water packaged mix calls for) 8. Follow the mixing directions on the package. 9. Pour batter over pineapple. 10. Bake for 55 minutes or until a wooden toothpick inserted in center comes out clean. 11. Transfer pan to a cooling rack and let the pan cool for 20 minutes. 12. Invert pan onto serving plate. Let cool completely, at least one hour. 13. Drizzle honey over the top of the cake, allowing it to dribble down sides. NUTRITIONAL INFORMATION Calories 150 4.5 g 190 mg 26 g Simple snack or mini-meal ideas to get you started with healthy eating ½ cup pretzels with 1 ounce of low fat cheese (string cheese) with 2 tablespoons raisins 1 whole wheat English muffin topped with tomato sauce and 1 ounce of mozzarella cheese 6 ounce carton light (or plain) yogurt with ½ cup berries and ¼ cup nuts 1 hard boiled egg with 1 small apple and 6 crackers ½ whole wheat pita pocket with 2 tablespoons hummus and 1 cup raw vegetables 1 small banana and 1 tablespoon peanut butter with 1 cup low fat milk EACH OF THE ABOVE SNACKS INCLUDES 3 FOOD GROUPS AND HAVE ABOUT 30 GRAMS OF CARBOHYDRATES

CERTIFICATE Certificate of Completion DIABETES EDUCATION Congratulations! This certificate recognizes your efforts in completing UW Health diabetes education self-management. You have shown personal commitment and dedication to your health by participating. UW Health staff are here to assist you in managing your health. We hope you use the information and resources provided as you work toward your own health goals. Thank you for your participation in our American Diabetes Association recognized educational program. A journey of a thousand miles begins with a single step Lao Tzu, Chinese Philosopher

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