Trick or Treat

This post was first published on October 14, 2009

Are you trying to decide how to fit those Halloween food treats into your meal planning and still maintain good control of your blood sugar? If so, remember this: whether you are eating “corn on the cob” or the popular Halloween treat, “candy corn,” it’s all about counting your carbs---carbohydrates, that is. Always know what your “carbohydrate allowance” is for keeping your diabetes well-controlled. As you can see from the carbohydrate content (listed below) of various popular Halloween treats, it doesn’t take much candy to “eat” into your daily allowance of carbohydrates, so be sure to choose wisely. There is no need for deprivation, however—just remember that just a little bit of a sugary treat can go along way for satisfying that Halloween treat urge.

Check out the list below for various typical one-serving size Halloween treats and their carbohydrate content in grams*:



Air Head - 15
Almond Joy - 12
Baby Ruth - 17
Bit-O-Honey - 6
Butter Finger - 15
Candy Corn - 13
Charm blow pop - 5
Dots drops - 20
Gobstoppers - 8
Carmel Apple sucker - 17
Gummi Savers - 14
Hershey’s Mallow Pumpkin - 20
Hershey’s Chocolate Bar - 10
Hot Tamales - 18
Jolly Rancher pop - 16
Kit Kat - 10
Laffy Taffy - 7
M&Ms (peanut) - 13
M&Ms (plain) - 15
Mike & Ikes - 18
Milk Duds - 7
Milky Way - 14
Mounds - 11
Nerds - 9
Nestle Crunch - 7
100 Grand - 15
Reese Peanut Butter cup - 10
Reese Sticks - 9
Rice Krispie Treats - 9
Shock Tarts - 11
Skittles - 17
Smarties - 8
Snicker - 12
Sour Patch kids - 7
Sprees - 7
Starburst - 8
Sugar Babies - 24
3 Musketeers - 13
Tootsie Roll bar - 12
Tootsie Roll Pop - 16
Twix - 6
Whoppers - 12

Banana Yogurt Pancakes

Ingredients

2 cups all-purpose flour, sifted
1 tbsp baking soda
1 packet sugar substitute
1 large and very ripe banana, mashed
8 oz fat-free plain yogurt
½ cup milk (preferably skim milk)
½ tbsp canola oil
1 tsp vanilla extract
4 egg whites, beaten to soft peaks
butter-flavored cooking spray

Directions

1. After sifting the flour, combine it with the baking soda and sugar substitute in a large bowl.

2. Stir in the yogurt, banana, milk, oil, and vanilla. Stir until just moistened (don’t over-mix).

3. In two parts, gently fold in the beaten egg whites.

4. Lightly coat a non-stick skillet with cooking spray. With a ladle, make 4-inch pancakes. Cook until the bubbles come to the top of the pancake. Turn and continue to cook until browned. Keep warm in the oven while you cook the rest of the pancakes.


Nutritional Information:

Amount of Servings:18
Calories:76
Total Fat:1g
Sodium:236mg
Total Carbohydrates: 14g
Protein:3g

Recipe courtesy of www.endocrineweb.com

Crunchy Summer Salad

Ingredients:
2-1/2 cups fresh corn kernels, about 3 medium ears
2 cups fresh or frozen peas
8 ounces jicama, peeled and julienned
8 ounces fresh cauliflower florets, trimmed and thinly sliced
1 large red bell pepper, 8 ounces, seeded and julienned
1/2 pound fresh bean sprouts

Dressing:
2 shallots, minced
2 tablespoons white wine or champagne vinegar
3 tablespoons grapeseed or canola oil
1/4 cup snipped chives
salt(optional) and freshly ground pepper

Directions:
1. In separate pots of boiling water, blanch corn and peas for 2 minutes, drain well, and place in a large bowl.
2. Add jicama, cauliflower, red bell pepper, and bean sprouts. Cover and refrigerate until ready to serve.
3. Just before serving, whisk together the dressing ingredients. Pour over the vegetables and toss. Serve at once.

Total Servings: 12
Calories: 102
Total Fat: 4g
Sodium: 14mg
Total Carbohydrates: 15g
Protein: 4g

Recipe courtesy of www.diabetic-recipes.com

Capellini with Tomatoes, Garlic, and Basil

Ingredients:

olive oil cooking spray
8 large cloves garlic, thinly sliced
3 cups (960 g) seeded and diced fresh tomatoes
1 cup (60 g) fresh basil leaves, roughly chopped
1/2 teaspoon (2.5 ml) kosher salt (optional)
freshly ground pepper to taste
8 ounces (240 g) capellini
1 tablespoon (15 ml) olive oil
3 tablespoons (27 g) shaved Parmesan cheese

Directions:

1.Lightly coat a heavy nonstick skillet with cooking spray. Place over medium heat and add the garlic slices. Cook slowly until garlic is lightly and evenly browned. Reduce heat to low and add tomatoes, basil, salt (if using), and pepper. Cook just until the tomatoes are heated through, about 3 minutes.

2.Meanwhile, cook capellini according to package directions to al dente; drain and place on a pasta plate or in a large bowl. Drizzle pasta with olive oil and toss to evenly coat. Arrange the hot tomato mixture on top and sprinkle with Parmesan cheese shavings. Serve at once, tossing the mixture as you serve.

Amount of Servings: 6
Calories:201
Total Fat: 4g
Sodium:70 mg
Total Carbohydrates:34g
Protein:7grams

Receipe Courtesy of www.Endocrineweb.com

Pozole

Pozole is a ritually significant and traditional Pre-Columbian soup or stew. Pozole meand "foamy". It continues to be popular in Mexico and the Southwestern United States. It is often served at celebrations and major events. Pozole exists in numberous various variations with pork, beef, and chicken as the main meat.

Pozole

Ingredients:

2 pounds lean beef cubed
1 Tbsp. olive oil
1 large onion, chopped
1 clove garlic, finely chopped
1/4 tsp. salt
1/8 tsp. pepper
1/4 cup fresh cilantro, chopped
1 can(15 ounces)stewed tomatoes
2 ounces tomato paste
1 can (1 pound 13 ounces)hominy

Directions:
In a large pot, heat olive oil. Add beef and saute
Add onion, garlic, salt, pepper, cilantro, and enough water to cover meat. Stir to mix ingredients evenly. Cover pot and cook over low heat until meat is tender.
Add tomatoes and tomato paste. Continue cooking for about 20 minutes.
Add hominy and continue cooking for another 15 minutes, stirring occassionally. If too thick, add water for desired consistency.

Optional: Skinless, boneless chicken breasts can be used instead of beef cubes.

Serving Size: 1 cup
Calories: 220, Total Fat:7g, Sodium: 390mg, Total Carbohydrates: 17g, Protein: 21g

From NDEP- National Diabetes Education Program

1-2-3 Peach Cobbler

Try this healthier, mouth-watering take on a classic favorite.

- 1/2 tsp ground cinnamon
- 1 Tbsp vanilla extract
- 2 Tbsp cornstarch
- 1 cup peach nectar
- 1/4 cup pineapple or peach juice (can use juice from canned peached)
- 2 cans (16 oz each) peaches, packed in juice, drained (or 1 2/4 lb fresh), sliced
- 1 Tbsp tub margarine
- 1 cup dry pancake mix
- 2/3 cup all-purpose flour
- 1/2 cup sugar
- 2/3 cup evaporated skim milk
- As needed, nonstick cooking spray
- 1/2 cup sugar
- 2/3 cup evaporated skim milk
- 1/2 tsp nutmeg
- 1 Tbsp brown sugar

1. Combine cinnamon, vanilla, cornstarch, peach nectar, and pineapple or peach juice in saucepan over medium heat. Stir constantly until mixture thickens and bubbles.
2. Add sliced peaches to mixture. Reduce heat and simmer for 5-10 minutes.
3. In another saucepan, melt margarine and set aside.
4. Lightly spray 8-inch square glass dish with cooking spray. Pour in peach mixture.
5. In another bowl, combine pancake mix, flour, sugar and melted margarine. Stir in milk. Quickly spoon this mixture over peach mixture.
6. Combine nutmeg and brown sugar. Sprinkle mixture on top of batter.
7. Bake at 400 degrees F for 15-20 minutes, or until golden brown. Cool and cut into 8 squares.

Yield: 8 servings; Serving size: 1 square
Nutrition info per serving: Calories 271, Total fat 4g, Sodium 263 mg, Protein 4g, Carbs 54g

*Recipe from National Heart, Lung & Blood Institute

Classic Macaroni and Cheese

Here's a scrumptious, lower-fat version of a favorite dish.

- 2 cups macaroni
- 1/2 cup onions, chopped
- 1/2 cup evaporated skim milk
- 1 medium egg, beaten
- 1/4 tsp black pepper
- 1 1/4 cup (4 oz) low-fat sharp cheddar cheese, finely shredded
- As needed, nonstick cooking spray

1. Cook macaroni according to directions, but do not add salt to the cooking water. Drain and set aside.
2. Spray casserole dish with nonstick cooking spray. Preheat oven to 350 degrees F.
3. Lightly spray saucepan with nonstick cooking spray. Add onions and saute for about 3 minutes.
4. In another bowl, combine macaroni, onions, and rest of ingredients and mix.
5. Transfer mixture into a casserole dish.
6. Bake for 25 minutes, or until bubbly. Let stand for 10 minutes before serving.

Yield: 8 servings; Serving size: 1/2 cup
Nutrition info per serving: Calories 200, Total fat 4g, Cholesterol 34mg, Sodium 120mg, Protein 11g, Carbohydrates 29g

*Recipe from National Heart, Lung & Blood Institute