Salad:

• 2 1/2 cups fresh corn kernels
• 2 cups fresh peas
• 8 ounces jicama, pleeled and julienned
• 8 ounces fresh cauliflower florets, trimmed and sliced thin
• 1 large red bell pepper, seeded and julienned
• 1/2 pound fresh bean sprouts

Dressing:

• 2 shallots, minced
• 2 tablespoons white wine
• 3 tablespoons canola oil
• 1/4 cup fresh chives, snipped
• salt and fresh ground pepper, to taste

Directions:

1. In separate pots of boiling water, blanch corn and peas for two minutes. Drain well. Place together in large bowl.
2. Add jicama, cauliflower, red bell pepper and bean sprouts. Cover and refrigerate for two hours or until ready to serve.
3. Before serving, whisk together dressing ingredients in a bowl. Pour dressing over the vegetables and toss all ingredients together.
4. Makes 12 servings.

Nutrition Information per Serving:

• Calories: 102
• Total Fat: 4 g
• Total Carbohydrate: 15 g
• Dietary Fiber: 4 g
• Protein: 4 g
• Sodium: 14 mg

*Recipe from Diabetic Recipes: http://www.Diabetic-Recipes.com*

Pesto:

• 2 cups loosely packed basil leaves
• 1/2 cup grated fresh Parmesan cheese
• 2 tablespoons pine nuts, toasted
• 2 tablespoons water
• 2 tablespoons extra virgin olive oil
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 1 garlic clove, crushed

Beans:

• 1 pound dried Great Northern beans
• 10 cup water, divided
• 1 1/2 cups coarsely chopped onion
• 1 tablespoon chopped fresh sage
• 1 tablespoon olive oil
• 2 garlic cloves, crushed
• 1 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 cup chopped bottled roasted red bell peppers
• 1 tablespoon balsamic vinegar

Directions:

1. To prepare pesto, combine first 8 ingredients in a food processor; process until smooth.
2. To prepare beans, sort and wash the beans. Combine beans and 4 cups water in a 6-quart pressure cooker. Close lid securely; bring to high pressure over high heat. Adjust heat to medium or level needed to maintain high pressure, and cook 3 minutes. Remove from heat; place cooker under cold running water. Remove lid; drain beans.
3. Combine beans, 6 cups water, onion, sage, 1 tablespoon olive oil, and 2 garlic cloves in cooker. Close lid securely; bring to high pressure over high heat. Adjust heat to medium or level needed to maintain high pressure; cook 12 minutes. Remove from heat; place cooker under cold running water. Remove lid; let bean mixture stand for 10 minutes. Drain bean mixture in a colander over a bowl, reserving 1 cup liquid. Return bean mixture and reserved 1 cup liquid to cooker. Add 1 teaspoon salt, 1/4 teaspoon black pepper, bell peppers, and vinegar. Stir well to combine. Top bean mixture with pesto.
4. Makes 8 servings of 3/4 bean mixture and 2 tbsp pesto.

Nutrition Information per Serving:

• Calories: 292
• Total Fat: 8g
• Protein: 16.3g
• Carbohydrate: 40.5g
• Fiber: 12.7g
• Cholesterol: 5mg
• Sodium: 542mg

*Recipe from Cooking Light: http://www.CookingLight.com*

Ingredients:

• 6 cups sliced strawberries
• 3/4 cup Splenda or other sugar substitute
• 1 cup low-fat biscuit mix
• 2 tablespoons low-fat biscuit mix
• 1/3 cup nonfat milk
• 2 tablespoons nonfat sour cream
• fat-free whipped topping

Directions:

1. Preheat oven to 425 degrees.
2. Mash two cups of strawberries and add 1/2 cup sugar substitute.
3. Mix in remaining strawberries.
4. Cover and refrigerate.
5. Blend baking mix and additional 1/4 cup sugar substitute in a bowl.
6. Add milk and sour cream.
7. Mix until soft dough forms.
8. Drop batter by spoonfuls onto greased baking sheet to form 6 shortcakes.
9. Bake 7 to 9 minutes until golden brown.
10. Let stand 10 minutes.
11. Cut in half and layer strawberry sauce and whipped topping in middle.

Nutrition Facts per Serving:
Servings per Recipe: 6

• Calories: 130.5
• Total Fat: 3 g
• Cholesterol: 0.7 mg
• Sodium: 10.9 mg
• Total Carbohydrate: 26 g
• Dietary Fiber: 3.3 g
• Sugars: 9.6 g
• Protein: 3.1 g

*Recipe from: http://www.Food.com*

Ingredients:

• Nonstick spray
• 2 1/2 cups grated cauliflower
• 1 large egg, lightly beaten
• 1 1/4 cups shredded part-skim mozzarella cheese
• 2 tablespoons grated parmesan cheese
• Kosher salt and freshly ground black pepper
• 1/4 cup tomato sauce
• 1 cup grape tomatoes, sliced in half
• 2 cloves garlic, sliced
• 1/4 teaspoon crushed red pepper flakes
• Fresh basil leaves, optional

Directions:

1. Line a rimmed baking sheet with parchment paper, and preheat oven to 425ºF.
2. Grate the cauliflower using a box grater until you have two cups of cauliflower crumbles. Place in a large bowl and microwave for seven to eight minutes, or until soft. Remove from the microwave and let cool.
3. Mix in the egg, one cup mozzarella, parmesan cheese, and salt and pepper. Once combined, pat into a 10-inch round on the prepared pizza pan. Spray lightly with nonstick spray and bake for 10 to 15 minutes, or until golden.
4. Top the pizza with the sauce, 1/4 cup mozzarella, grape tomatoes, garlic, and red pepper flakes. Bake in the oven until melted and bubbly, another 10 minutes. Top with basil before serving.
5. Makes two servings.

Nutritional Information per Serving:

• Calories: 272
• Total Fat: 14.5 g
• Sodium: 617 mg
• Total Carbohydrates: 14.4 g
• Fiber: 4.6 g
• Sugar: 6.5 g
• Protein: 23.6 g

*Recipe from Fit Sugar: http://www.FitSugar.com*

*From Diabetes Health: http://www.DiabetesHealth.com*

Ingredients:

• 2 bunches asparagus, trimmed
• 3 tablespoons extra-virgin olive oil
• 1/2 teaspoon kosher salt
• 1/2 teaspoon freshly ground pepper
• Zest of 1 lemon
• 2 tablespoons lemon juice
• 1 tablespoon minced shallot
• 1/2 teaspoon dry mustard
• 4 large eggs
• 1/4 cup distilled white vinegar
• 1 7-ounce bag baby arugula
• 1/2 cup thinly shaved Parmesan cheese

Directions:

1. Preheat oven to 450°F.
2. Toss asparagus with 2 teaspoons oil and 1/4 teaspoon each salt and pepper in a large bowl. Transfer to a large rimmed baking sheet. Roast, stirring once, until very tender, 15 to 20 minutes.
3. Meanwhile, whisk the remaining 2 tablespoons plus 1 teaspoon oil, the remaining 1/4 teaspoon each salt and pepper, lemon zest, lemon juice, shallot and dry mustard in the bowl. Set aside 4 teaspoons of the dressing in a small bowl.
4. When the asparagus is done, set aside to cool while you poach the eggs.
5. Break each egg into its own small bowl. Fill a large, straight-sided skillet or Dutch oven with 2 inches of water; bring to a boil. Add vinegar. Reduce to a gentle simmer: the water should be steaming and small bubbles should come up from the bottom of the pan. Submerging the lip of each bowl into the simmering water, gently add the eggs, one at a time. Cook 4 minutes for soft set, 5 minutes for medium set and 8 minutes for hard set. Using a slotted spoon, transfer the eggs to a clean kitchen towel to drain for a minute.
6. Toss arugula with the dressing in the large bowl. Divide the salad among 4 plates. Top with asparagus and a poached egg and drizzle with 1 teaspoon of the reserved dressing. Garnish with cheese.
7. Makes four servings.

Nutrition Facts per Serving:

• Calories: 239
• Fat: 18 g
• Cholesterol: 191 mg
• Sodium: 361 mg
• Total Carbohydrates:  9 g
• Fiber: 3 g
• Protein: 13 g

*Recipe and image from Kitchen Daily: http://www.KitchenDaily.com*

June 1st marks the beginning of hurricane season and it is important to be prepared before disaster strikes.  Floods, hurricanes, tornadoes or other natural disasters can strike with little or no notice. Use the following list as a guide to prepare your own diabetes-related disaster emergency kit.

• Have a list of medical conditions, allergies, prior surgeries, medications, pharmacy & healthcare provider contact info
• Carry health insurance cards
• Have most recent lab results such as A1C, kidney, liver tests
• Have a 30 day supply of medications such as oral & injections medications along with syringes & pen needles, glucagon kit
• Have blood glucose & ketone testing supplies – 2 meters, batteries, strips, lancets, alcohol swabs, ketone sticks
• Have a cooler with 4 re-freezable gel packs for insulin storage in case of power outage or travel
• Have empty plastic bottles or sharps container for disposal of syringes, needles, lancets
• Carry carbohydrates for hypoglycemic treatment such as glucose tablets, juice boxes, glucose gel, regular soda, sugar, hard candy
• Have a 2 week supply of water, non perishable foods such as peanut butter/cheese crackers, meal replacement shakes, bars
• Have pen/pencil, notebook to record blood sugars
• Have first aid supplies like bandages, dressings, antibiotic ointments, anti-nausea, anti-diarrhea, pain meds, sunblock, insect repellent
• Carry mobile phone with extra charger

Ingredients:

Marinara Sauce

• 2 teaspoons extra-virgin olive oil
• 1 small onion, finely chopped
• 4 cloves garlic, minced
• 2 cups chopped plum tomatoes, with juices
• 6 oil-packed sun-dried tomatoes, drained and finely chopped
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 2 tablespoons chopped fresh basil

Burgers

• 1 pound 93%-lean ground turkey
• 1/4 cup finely chopped scallions
• 2 teaspoons minced garlic
• 2 teaspoons Worcestershire sauce
• 1 teaspoon freshly grated lemon zest
• 1/2 teaspoon dried oregano
• 1/2 teaspoon freshly ground pepper
• 1/4 teaspoon salt
• 1/2 cup shredded part-skim mozzarella cheese, divided
• 2 tablespoons finely chopped fresh basil
• 2 teaspoons extra-virgin olive oil
• 4 4-inch-square slices foccacia bread, toasted

Directions:

1. To prepare marinara: Heat 2 teaspoons oil in a medium saucepan over medium heat. Add onion and garlic, cover and cook, stirring frequently, until translucent, 5 to 7 minutes. Stir in fresh tomatoes and any juices, sun-dried tomatoes, 1/2 teaspoon salt and 1/2 teaspoon pepper. Bring to a simmer and cook, stirring occasionally, until the tomatoes have broken down, 8 to 10 minutes. Stir in basil and remove from the heat. Transfer to a food processor and pulse to form a coarse-textured sauce. Return to the pan and set aside.
2. To prepare burgers: Place turkey, scallions, garlic, Worcestershire sauce, lemon zest, oregano, 1/2 teaspoon pepper and 1/4 teaspoon salt in a large bowl. Gently combine, without overmixing, until evenly incorporated. Form into 8 thin patties about 4 inches wide and 3/8 inch thick.
3. Combine 1/4 cup cheese and basil and place an equal amount in the center of 4 patties. Cover with the remaining patties and crimp the edges closed.
4. Heat 2 teaspoons oil in a large nonstick skillet over medium heat.  Add burgers and cook, turning once, until an instant-read thermometer inserted in the center registers 165°F, 8 to 10 minutes total.
5. Warm the marinara on the stove. To assemble the burgers, spread 3 tablespoons of marinara on each toasted bread, top with a burger, about 3 more tablespoons of marinara and 1 tablespoon of the remaining cheese.

Nutrition Facts per Serving:

• 299 calories
• 15 g fat
• 74 mg cholesterol
• 14 g carbohydrates
• 28 g protein
• 2 g fiber
• 706 mg sodium

*Recipe and Image from Eating Well: http://www.EatingWell.com*

*From Diabetes Health: http://www.DiabetesHealth.com*

Ingredients:

• 5 oz. sliced reduced-sodium roast beef, ham, or turkey
• 1/2 small jicama, peeled and cut into 10 sticks
• Balsamic Honey Dressing
• 2 Tbsp. balsamic vinegar
• 1 tsp. honey
• 1 tsp. Dijon mustard
• 1 garlic clove, finely minced
• Dash hot sauce
• 2 1/2 Tbsp. olive oil
• 1/4 tsp. freshly ground black pepper

Directions:

1. Wrap one slice of deli meat around each jicama stick. In a small bowl, whisk together the balsamic vinegar, honey, mustard, garlic, and hot sauce.  Pour the olive oil into the bowl in a thin stream, whisking constantly.  Season the dressing with black pepper.
2. Serve the jicama sticks with the dressing for dipping.
3. Makes 5 servings.

Nutrition Information per Serving:

• Calories: 125
• Fat: 8 g
• Carbohydrate: 6 g
• Fiber: 2 g
• Sugars: 3 g
• Cholesterol: 15 mg
• Sodium: 150 mg
• Potassium: 140 mg
• Protein: 6 g

*Recipe from Diabetes Forecast: http://forecast.diabetes.org*