2 2/3 c Plain yogurt
2 tb Finely chopped fresh mint
1/4 ts Cayenne pepper
1/4 ts Black pepper
1 Cucumber peeled and grated
1/2 ts Roasted cumin seeds
1 ts Salt
Put the yogurt in a bowl. Beat lightly with a fork or whisk until smooth and creamy. Add all the other ingredients and mix. Cover and refrigerate until ready to eat.
1 1/2 lb New potatoes
1 ea Broccoli head, stem included
5 lg Carrots, sliced in small
-- rounds 1 sm Cauliflower, coarsely choppe
1 md Onion, coarsely chopped
1/2 c Ghee
If potatoes are very small, leave them whole: if not quarter them. Remove tough outer fibre of the broccoli stalk. Chop the whole thing. Steam over boiling water the potatoes, broccoli stem, carrots & cauliflower. After 10 minutes, add the broccoli florets & steam for a few more minutes. Vegetables should be just tender. Meanwhile, in a heavy skillet, saute the onions in half the ghee until they are transparent. Mix in the steamed vegetables except the broccoli florets. Cover & cook for 6 to 8 minutes, stirring frequently. Add broccoli & cook another 5 minutes. Heat remaining ghee & pass around at the table. Serve with injera.
2 lg Yams (1 lb. each); boiled,
- peeled & sliced 1/4" thick 2 Oranges; peeled & sliced
3/4 c California Dried Figs
-- sliced crosswise -- into fourths 1/4 c Walnut pieces
1/4 c Margarine; melted
2 tb Honey
1 ts Grated orange peel
Arrange yam slices, oranges and figs in an 8" round baking pan. Sprinkle with walnuts. Combine melted margarine, honey and orange peel. Pour over all. Cover with foil; bake in a 350 F. oven for 30 minutes, until bubbly. Each serving contains about: Calories 342, Fat 9.27G, Sodium 108MG, Cholesterol 0MG, Protein 4.18G, Carbohydrates 65.0G, Fiber 8.47G Source: Fabulous Figs The Fitness Fruit Reprinted with the permission of The California Fig Advisory Board Electronic format courtesy of Karen Mintzias
2 lb Brussels sprouts
1/2 c Dry red wine
3 tb Honey
1 1/2 tb Soy sauce
2 tb Margarine
1/2 c Water
1 1/2 ts Cornstarch
Trim stems from sprouts & cut an X into the base. In a small bowl, combine wine, honey & soy sauce. Over moderate heat, melt margarine in a 3 qt pot. Add wine mixture, water & sprouts. Stir & cook, covered, at a gentle simmer for 15 minutes, stirring occasionally. Uncover & cook another 10 minutes. Dissolve cornstarch in a small amount of water. Stir into the pot & cook another 5 minutes. Remove from heat & serve from a serving casserole.
3 c Summer squash;
1/4 c Evaporated milk;
2 ts Butter(I used Margarine)
Salt & pepper to taste Peel and cut squash into small pieces. Place in sauce pan with small amount of water. Bring to a boil; reduce heat and simmer until squash is crisp-tender. Drain. Beat squash with rotary beater; add evaporated milk and butter. Beat until light and fluffy. Add salt and pepper. Food Exchanges per serving: 1 VEGETABLE EXCHANGE + 1 FAT EXCHANGE CAL: 68 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O'Brion and her Meal-Master