�� RECIPE
CORNER
Artwork:�
Fruits and vegetables
Send your great food ideas to the editor.� Your recipes
will be evaluated by dietitians, and if
necessary, adjusted
to make them more diabetically appropriate.� Then he gets to
taste them...
This issue, all recipes were provided by the
California
Avocado Commission (website:� http://www.avocado.org), and
all feature the avocado, a healthful fruit that
is very low
in things like fat and cholesterol.� Give them a try!
California Avocado and Wheatberry Salad
by Marilou Cerny, MS, RD
Wheat berries are the whole, unrefined grain of
wheat.
They retain all their original goodness,
including B
vitamins, antioxidants, and fiber.� Total calories are a
bargain for the healthy advantages this
versatile dish
provides.
Ingredients:
2 cups wheat berries
4 cups water
1 teaspoon dried thyme
1 teaspoon dried basil
1 teaspoon salt
2 sun-dried tomatoes
1 avocado, peeled and pit removed, diced
juice of 1 lemon
1 small red pepper, finely diced
1/2 cup red onion, finely chopped
1 basket (1 pint) cherry tomatoes, quartered
Up to 1/4 cup fresh chopped herbs: parsley,
basil, chives
1 tablespoon extra virgin olive oil
1 teaspoon balsamic vinegar
1 teaspoon salt�
Instructions:
Wash the dried wheat berries and soak them
overnight in
the water.�
When ready to cook, add the dried herbs, 1
teaspoon salt, and the sun-dried tomatoes.� Water should
cover the grains with about 1/2" on
top.� Bring to the boil,
then reduce heat to very low and simmer, covered,
45 minutes
or until tender.� Set aside to cool.
Drain off any extra liquid (save to use in soup
stock).
Put cooked wheat berries in a bowl.� Chop the sun-dried
tomato finely and add back to the wheat
berries.� Add the
olive oil, vinegar, crushed garlic, and
salt.� Mix
thoroughly.�
(Up to this point, the salad can be prepared
ahead and held in the refrigerator for 1-2
days).� Add the
red pepper, onion, and tomato.� Toss and add the fresh
herbs.
Toss the avocado dice in the lemon juice.� Add to the salad
and mix in gently.
Makes 8 servings.� Per serving:� 200
calories; 7g
protein; 40g carbohydrate; 2.5g fat (0.5g
saturated fat,
1.5g mono-unsaturated fat, 0.5 polyunsaturated
fat); 0mg
cholesterol; 7g fiber; 590mg sodium.
California Guacamole--Diabetic Diet
by the California Avocado Commission
Ingredients:
2 medium California avocados
3 tbsp. fresh lemon juice
1/2 cup onion, diced
3 tbsp tomato, chopped
1/2 tsp. salt
2 tbsp. cilantro, minced
Instructions:
Cut the avocados in half and remove the
seeds.� Scoop
out the pulp and place in a bowl.� Drizzle the pulp with
lemon juice and mash.� Combine with the remaining
ingredients, mix well and serve.
Serve with 1 cup raw vegetables for 1 vegetable
exchange.�
Use to prepare California Tuna Sandwich.� Use as
a spread on bread or rolls in place of margarine
or
mayonnaise.
Makes 12 servings:� Per serving: 55 calories, 5g fat,
0.8g saturated fat, 0.6g polyunsaturated fat,
3.2g mono-
unsaturated fat, 0mg cholesterol, 93mg sodium,
3g total
carbohydrate, 1g dietary fiber, 1g sugars, 1g
protein.
Exchanges: 1 fat.
California Tuna Sandwiches--Diabetic Diet
by the California Avocado Commission
Ingredients:
3/4 cup California Guacamole
1 can (6 oz.) water-packed tuna, drained
1 1/2 cup celery, diced
1 1/2 cup onion, diced
6 pitas pita pocket bread
6 leaves Romaine lettuce
1/4 radishes, sliced�
Instructions:
Prepare California Guacamole according to
recipe.� In a
bowl, combine Guacamole, tuna, celery, and onion
and mix
well.�
Lightly toast pita pockets and cut in half.� Fill
each half with the tuna mixture and 1/2 lettuce
leaf.
Garnish with radish slices.
This makes a good lunch meal with a piece of
fresh
fruit and a glass of low-fat or non-fat
milk.� To increase
the protein, add another can of tuna to the
recipe for an
additional lean meat exchange (55 calories) per
serving.
Makes two servings.� Per serving:� 257
calories, 4g
fat, 0.7g saturated fat, 0.8g polyunsaturated
fat, 2.2 mono-
unsaturated fat, 5mg cholesterol, 424mg sodium,
40g total
carbohydrate, 3g dietary fiber, 4g sugars, 14g
protein.
Exchanges:�
2 bread, 1 lean meat, 1 vegetable, 1 fat.
California Avocado Veggie Tacos--Diabetic Diet
by the California Avocado Commission
Ingredients:
1 med. California avocado
as needed, non-stick cooking spray
1 1/4 cup onion, julienne strips
1 1/2 cup sweet green pepper, julienne strips
1 1/2 cup sweet red pepper, julienne strips
1 cup cilantro
1 1/2 cup Fresh Tomato Salsa (recipe below)
12 flour tortillas, 8-inch
Instructions:
Prepare Fresh Tomato Salsa in advance (see
below).
Spray skillet with non-stick cooking spray.� Lightly saute'
the onion and green and red peppers. Mince
cilantro and cut
avocado into 12 slices.� Warm tortillas in oven and fill
with sauteed peppers and onions, cilantro,
avocado slices,
and salsa.�
Fold tortilla over and serve.
Makes a quick snack for children after school,
or easy
lunch. The fresh salsa can be made ahead and
keeps for two
days under refrigeration.
Fresh Tomato Salsa:
Ingredients:
1 cup fresh tomatoes, diced
3 cup onions, diced
1/2 clove garlic, minced
1/3 tsp. jalapeno peppers, minced
2 tsp. cilantro, minced
1 pinch cumin
1 1/2 tsp. fresh lime juice
Instructions:
Salsa Preparation:� Mix together all ingredients and
refrigerate.�
Yields: 1 1/2 cups of salsa.
Makes 12 servings.� Per serving:� 158
calories, 5g fat,
0.8g saturated fat, 1.3g� polyunsaturated fat, 2.7g mono-
unsaturated fat, 0mg cholesterol, 175mg sodium,
25g total
carbohydrate, 2g dietary fiber, 3g sugars, 4g
protein.
Exchanges per serving:� 1 bread, 1 vegetable, 1 fat.�