How Diabetics Can Enjoy Sandwiches - Mozzarella-Bologna and Fool Me Tofu Egg Salad Sandwiches Recipe

Diabetics, too, need or simple want to grab a sandwich from time to time. It is possible to eat healthy sandwiches by using whole-grain breads with the meat and cheese that offer protein. These Mozzarella/Bologna Sandwiches use whole-wheat English muffins as bread and feature bologna, cheese, and lettuce. The Tofu "Egg" Salad Sandwiches are a great alternative for those who love egg salad but are trying to eat less eggs.

MOZZARELLA/BOLOGNA GRILLED SANDWICHES

4 whole-wheat English muffins

2 tsp butter or margarine

2 tbsp low-fat mayonnaise

4 tsp pickle relish, drained

1/2 lb sliced bologna

1/2 lb Mozzarella cheese, sliced

4 lettuce leaves, washed and dried well

Split English muffins. In a 10-inch skillet over medium heat, melt butter or margarine. Put English muffin lower halves in skillet, split side down. Cook until golden. Remove to plate and repeat process with the upper halves. Mix mayonnaise and pickle relish together in a small bowl. On lower halves of muffins, arrange bologna and cheese slices on the cut sides. Cut to fit. Spread mayonnaise mixture over cheese and bologna. Top with the top halves of the muffins. Return sandwiches to skillet and brown over medium heat. Serve on a lettuce leaf.

FOOLED ME TOFU EGG SALAD SANDWICHES

1/4 cup chopped celery

2 green onions, chopped

1/4 cup mayonnaise

1 tbsp sweet pickle relish

1 tbsp dill pickle relish

1 tbsp Dijon mustard

1/4 tsp ground turmeric

1/4 tsp salt, optional

dash of fresh ground black pepper

1/8 tsp cayenne pepper

1 pkg (12.3-oz) silken firm tofu, cubed

8 slices whole-wheat bread

4 lettuce leaves

In a small bowl, combine the celery, green onions, mayonnaise, pickle relishes, Dijon mustard, turmeric, salt (if using), and black and cayenne peppers. Gently stir in the tofu. Spread mixture over four slices of bread. Top each with a lettuce leaf and add the remaining bread slices.

Enjoy!

For more of Linda's recipes and diabetic information go to http://diabeticenjoyingfood.squarespace.com.

You can find more quick and easy recipes on my blog at http://grandmasquickfixrecipes.blogspot.com.

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Meal Planning Ideas For Diabetics

1. Have a balanced meal at intervals when you are hungry.

In the past, our grandparents told us that we should eat three square meals every day. However, from recent research, nutritionists and dietitians have found out that it is actually better to eat frequent small meals throughout the day. This will also prevent a person from overeating-which is a no-no especially for diabetics! Our parents were right when they said that breakfast is the most important meal of the day. We need food for energy and to function properly throughout the day. Every morning when we wake up, our body is starving after the long hour break from our sleep. A healthy breakfast is necessary for everyone and not just for diabetics. If a person skipped breakfast, there is a threat of overeating. This practice is very unhealthy and not to mention dangerous for the diabetic who needs to maintain a constant glucose level.

Wheat Bread

2. Reduce or better yet eliminate any soda and artificial juice intake.

These drinks are sugar-laden and are positively harmful for the diabetic. Water is the best beverage. It is calorie- and sugar-free.

3. Steer clear of fried foods. Deep fried foods are the worst.

Boiled and grilled foods are a healthier alternative.

4. Get rid of fat and skin from meat and poultry.

These are dripping with bad cholesterol and are really not healthy at all whether or not you have diabetes. Eradicate them as much as possible.

5. Limit mayonnaise and white sugar from your diet.

6. Limit heavy and creamy sauces and gravies.

7. Limit the amount of sweets and syrups.

The following is a sample meal plan for any day of the week:

BREAKFAST

1 egg or 1 slice cheese or 1 tablespoon peanut butter

2 slices whole wheat toast or

1/2 cup cereal and 1 slice of whole wheat toast

1 small orange or 1/2 small banana

1 teaspoon soft margarine (omit if having peanut butter)

1/2 cup milk (skim, 1%, or 2%)

Water, tea or coffee as desired

LUNCH

2 thin slices lean meat or cheese or ½ cup water-packed canned fish

2 slices whole wheat bread

1 teaspoon soft margarine or 1 tablespoon low fat mayonnaise

1 small apple or pear or 1 cup grapes

Lettuce and celery sticks

1/2 cup milk (skim, 1%, or 2%) or ½ cup yogurt sweetened with aspartame

Tea, coffee, water, or sugar-free soft drinks as desired

SUPPER

1 small fish fillet or 1 broiled meat patty or 3 slices chicken

1 baked potato or 1/2 potato and 1 slice whole wheat bread

1/2 cup peas or carrots or turnip

Broccoli, green beans, cauliflower or tossed salad as desired

1 orange or 1/4 cup canned fruit or 1 peach

1 teaspoon soft margarine or

2 tablespoons low calorie salad dressing

1/2 cup milk (skim, 1%, or 2%) or ½ cup plain yogurt

Tea, coffee, water or sugar-free soft drinks as desired

EVENING

1 slice cheese

1 slice whole wheat bread or

3 arrowroots or 2 digestive cookies

1 teaspoon soft margarine (if needed)

1/2 cup milk (skim, 1% or 2%) or 1 package light hot chocolate

Remember, meal planning should be an enjoyable experience. There are many specialty cookbooks out in the market nowadays to aid the zealous foodie. However, before plunging into any kind of diet, it is best to consult with your doctor first.

Meal Planning Ideas For Diabetics

If you or someone you love has diabetes, it's important to get educated. Diabetes is very treatable, but requires knowledge and care. Diabetic Info was started to help you get the information you need to deal with diabetes, such as diabetic lifestyle tips [http://diabeticinfo.org/lifestyle-tips-for-the-healthy-diabetic.html] for you or your loved one with diabetes.

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10 Foods Diabetics Should Avoid

Most diabetics know to avoid sugar. It only makes sense: if your blood sugar is too high you shouldn't complicate the situation by ingesting more of the same.

But sugar in your diet is not the only food that will raise your blood glucose. Carbohydrates and alcohol raise your blood sugar (blood glucose level) about as quickly as eating sugar straight from the bowl. Proteins and fat are converted into energy for the body as well but don't raise the blood sugar nearly as much nor nearly as quickly.

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Of course, sugar in the blood is not exactly the same as sugar in your food. The human body uses glucose as its energy source. Table sugar is sucrose, fruit sugar is fructose, and milk sugar is lactose. There are other sugars as well, but basically these sugars are converted to glucose in the human body.

Not everyone has a sweet tooth, but I certainly do. It goes without saying (but I'll say it anyway) that diabetics should avoid eating anything made with sugar or high-fructose corn syrup including: candy, cake, cookies, ice cream, donuts, marshmallow cream, circus peanuts, soda pop, Kool-aid, sports drinks, sweet tea or fruit drinks, hot chocolate, caramel corn, candy corn, jello, pudding, Popsicles, sherbet, syrup, whipped cream, pie, Cracker Barrel chocolate cake, custard, jelly, Nutella, milkshakes, Captain Crunch, etc. If I missed your favorite, add it to the list.

The following 10 foods should be avoided as well.

1. White bread. The processed flour turns to glucose almost as quickly as sugar itself. In fact, white bread is rated the same as glucose on the glycemic index. The glycemic index is a ranking according to how quickly a particular food raises blood glucose levels. High is bad, low is good. Both glucose and white bread are rated 100. Stone-ground whole wheat bread and pumpernickel bread have a much lower glycemic index.

2. White bagels. They look a lot like white bread, don't they? The yummy bagels are much higher in calories than regular bread, too. Two slices of bread equals about 150 calories whereas a good-sized bagel is twice that. Not that you can't eat bagels, but get a whole-grain variety and remember that eating a big bagel is like eating 4 slices of toast.

3. Saltine crackers. If you were the baker, you'd notice that white bread, white bagels, and crackers all start off with white flour. The same is true of standard pretzels. Whole grain crackers and pretzels are better for diabetics and non-diabetics alike.

4. White potatoes. Strangely, sweet potatoes have a lower glyemic index and raise the blood sugar less than white potatoes do.

5. White rice. Are you noticing a pattern here? Some diabetic patients choose to avoid anything white.

6. Most breakfast cereal. Unless it's made with whole grains, breakfast cereal, too, will be processed like sugar. Even quick oatmeal raises blood sugar. Stone-cut oatmeal is much better for you and is now available in standard grocery stores, right next to the "regular" oatmeal. However, the stone-cut variety takes much longer to cook, easily half an hour or more to soften the grain to the consistency of regular oatmeal.

7. Instant pasta or macaroni mixes. Almost anything "instant" or processed breaks down into sugar more quickly than the natural forms.

8. Popcorn. Yes, another white item - however, amount is the key. A cup of popcorn (unbuttered) won't raise your blood sugar much whereas eating a large theater popcorn is like eating a few candy bars.

9. Sweet fruits. The especially sweet fruits like watermelon and pineapple contain more fruit-sugar than the less sweet fruits, but again, amount is the key. A few bites won't hurt you.

10. Alcohol. Not only does it elevate your blood sugar, but it may impair your judgment regarding your diabetes. Best to avoid this altogether.

Copyright 2010 Cynthia J. Koelker, M.D.

10 Foods Diabetics Should Avoid

Cynthia J. Koelker MD is a family physician of over twenty years, and holds degrees from MIT, Case Western Reserve University School of Medicine, and the University of Akron. She is the author of "101 Ways to Save Money on Healthcare."

For tips on how to save money on health care read Dr. Koelker's blog at: [http://101waystosavemoneyonhealthcare.blogspot.com/]

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Banana Bread Recipes For Diabetics

Back-to-school and the upcoming fall season call for bringing out fruit bread recipes. Following are some recipes for banana breads and muffins. All are suitable for diabetics.

BANANA-ZUCCHINI BREAD

Wheat Bread

1 cup egg substitute
2 cups Equal Sugar-Lite
3/4 cup canola oil
1/4 cup unsweetened applesauce
2 medium sized ripe bananas, mashed (1 cup)
2 cups all-purpose flour
1 cup whole-wheat flour
1 1/2 tsp baking powder
1 1/2 tsp baking soda
1 1/2 tsp ground cinnamon
1/2 tsp salt
1 1/2 cups shredded unpeeled zucchini
1 cup chopped pecans

In a large mixing bowl, beat eggs. Blend Equal, applesauce and oil into eggs. Add banana and mix well. Combine flours, baking powder, baking soda, cinnamon and salt. Stir flour mixture into egg mixture. Stir in zucchini and pecans just until combined. Pour mixture into two greased 9-inch loaf pans. Bake at 350 degrees for 50 minutes or until a toothpick inserted in the center comes out clean. Cool in pan 10 minutes. Remove from pans and cool completely on wire racks.

BANANA NUT BREAD

3 large well-ripened bananas
1 egg or 1/4 cup egg substitute
1/2 cup sugar-free applesauce
1/3 cup low-fat milk
1/3 cup sugar or Splenda for Baking
1 tsp. salt, optional
1 tsp. baking soda
1/2 tsp. baking powder
1 cup all-purpose flour
1/2 cup whole-wheat flour
(or you can use 1 1/2 cups all-purpose flour)
1/2 cup chopped walnuts or pecans

Preheat oven to 350 degrees. Mash bananas with a fork. Add egg, applesauce, milk, sugar or Splenda, salt, baking soda and baking powder to bananas. Mix well with fork. Slowly stir in the flour. Stir only until flour is moistened. Fold in chopped nuts. Lightly grease a loaf pan with cooking spray. Pour batter into pan. Bake 45 minutes or until a toothpick inserted near center comes out clean. Cool in pan for 5 minutes before removing to a cooling rack.

BANANA CHOCOLATE CHIP MUFFINS

3-4 large bananas, ripe and mashed
3/4 cup Splenda granular
1/4 cup egg substitute or 1 egg
1 1/2 cups flour
1 tsp baking soda
1 tsp baking powder
1/4 tsp salt, optional
1/3 cup butter, melted
1/4 cup mini chocolate chips

Preheat oven to 375 degrees. In a large mixing bowl, blend together bananas, sugar and egg or egg substitute. Add flour, baking soda, baking powder and salt. Blend well. Stir in the butter and chocolate chips. Fill paper-lined muffin tins 2/3 full. Bake at 375 degrees for 15-20 minutes.

Enjoy!

Banana Bread Recipes For Diabetics

For more of Linda's recipes and diabetic information go to diabeticenjoyingfood.squarespace.com She also has a blog for vintage recipes at grandmasvintagerecipes.blogspot.com

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Bacon Sandwiches Suitable For Diabetics

Back-to-school is upon us. Kids will be busy with school and all the extra activities this time of the year brings. Here are a couple of hot sandwich ideas that come in handy when you need a quick meal or snack to tide those hungry ones over until after the game, etc. Both of these recipes are suitable for diabetics.

The first recipe is for an open-faced version of the ever popular grilled cheese sandwich. Since it is open-faced, meaning it uses only one slice of bread, and calls for whole-wheat bread, it will fit into the diabetics diet easily. In this one recipe, you have grain, dairy, meat and vegetable all included. That's a pretty well-rounded recipe for a quick snack or meal.

OPEN-FACED GRILLED BACON-CHEESE SANDWICH

4 slices whole-wheat bread

1 tbsp butter

1/8 tsp garlic powder

4 slices American cheese

12 slices bacon, fried and drained on paper toweling

4 thick tomato slices

Melt butter in microwave and add garlic powder. Brush garlic butter on one side of each bread slice. Place bread in skillet or on griddle, buttered side down. Top each bread slice with a slice of cheese and three slices of bacon. Grill or fry over medium-high heat until bread is lightly browned and cheese starts to melt. Remove from heat and add a tomato slice on top of bacon.

Who doesn't love a good BLT? Try this recipe to liven up the usual sandwich. The seasoning mix sprinkled over the bacon gives an extra "kick" to this BLT. Diabetics, be sure you use whole-wheat bread that is thin-sliced.

SWEET AND SPICY BLT

Seasoning mix: 1 tbsp SPLENDA

1/4 tsp ground cayenne pepper

1/4 tsp garlic powder

1 tsp paprika

Combine all ingredients in a small bowl and mix well. May be stored in refrigerator in an airtight container or zip storage bag.

Sandwich: 12 slices lean bacon (or turkey bacon)

2 tsp seasoning mix (above)

8 slices whole-wheat bread, plain or toasted to suit your taste

2 tbsp fat-free ranch dressing

4 leaves of green lettuce

8 slices tomato

Place bacon on a microwave-safe plate or pan and top each slice with 1/2 teaspoon seasoning mix. Cook bacon in microwave according to package directions to desired doneness. Toast bread, if desired. Spread 1/2 tablespoon ranch dressing on 4 slices of the bread. Layer bacon-using 3 slices per sandwich, tomato and lettuce slices on bread and top with remaining bread slices.

Makes 4 sandwiches.

Enjoy!

For more of Linda's recipes and diabetic information go to diabeticenjoyingfood.squarespace.com She also just started a new group on Facebook.com to benefit diabetics. It is called Diabetics Who Enjoy Food.

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Banana Bread Recipes For Diabetics

Back-to-school and the upcoming fall season call for bringing out fruit bread recipes. Following are some recipes for banana breads and muffins. All are suitable for diabetics.

BANANA-ZUCCHINI BREAD

1 cup egg substitute
2 cups Equal Sugar-Lite
3/4 cup canola oil
1/4 cup unsweetened applesauce
2 medium sized ripe bananas, mashed (1 cup)
2 cups all-purpose flour
1 cup whole-wheat flour
1 1/2 tsp baking powder
1 1/2 tsp baking soda
1 1/2 tsp ground cinnamon
1/2 tsp salt
1 1/2 cups shredded unpeeled zucchini
1 cup chopped pecans

In a large mixing bowl, beat eggs. Blend Equal, applesauce and oil into eggs. Add banana and mix well. Combine flours, baking powder, baking soda, cinnamon and salt. Stir flour mixture into egg mixture. Stir in zucchini and pecans just until combined. Pour mixture into two greased 9-inch loaf pans. Bake at 350 degrees for 50 minutes or until a toothpick inserted in the center comes out clean. Cool in pan 10 minutes. Remove from pans and cool completely on wire racks.

BANANA NUT BREAD

3 large well-ripened bananas
1 egg or 1/4 cup egg substitute
1/2 cup sugar-free applesauce
1/3 cup low-fat milk
1/3 cup sugar or Splenda for Baking
1 tsp. salt, optional
1 tsp. baking soda
1/2 tsp. baking powder
1 cup all-purpose flour
1/2 cup whole-wheat flour
(or you can use 1 1/2 cups all-purpose flour)
1/2 cup chopped walnuts or pecans

Preheat oven to 350 degrees. Mash bananas with a fork. Add egg, applesauce, milk, sugar or Splenda, salt, baking soda and baking powder to bananas. Mix well with fork. Slowly stir in the flour. Stir only until flour is moistened. Fold in chopped nuts. Lightly grease a loaf pan with cooking spray. Pour batter into pan. Bake 45 minutes or until a toothpick inserted near center comes out clean. Cool in pan for 5 minutes before removing to a cooling rack.

BANANA CHOCOLATE CHIP MUFFINS

3-4 large bananas, ripe and mashed
3/4 cup Splenda granular
1/4 cup egg substitute or 1 egg
1 1/2 cups flour
1 tsp baking soda
1 tsp baking powder
1/4 tsp salt, optional
1/3 cup butter, melted
1/4 cup mini chocolate chips

Preheat oven to 375 degrees. In a large mixing bowl, blend together bananas, sugar and egg or egg substitute. Add flour, baking soda, baking powder and salt. Blend well. Stir in the butter and chocolate chips. Fill paper-lined muffin tins 2/3 full. Bake at 375 degrees for 15-20 minutes.

Enjoy!

For more of Linda's recipes and diabetic information go to diabeticenjoyingfood.squarespace.com She also has a blog for vintage recipes at grandmasvintagerecipes.blogspot.com

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Type 2 Diabetes and Grains That Are Life-Savers for Diabetics!

Type 2 diabetics are typically taught that avoiding bread is generally a good idea, because even the lowest GI wheat bread is still pretty high on the scale. But there are grains out there which can be used for both delicious cooking and the maintenance of a reasonable blood sugar level. If you're willing to get a little creative in life, you can do some incredible things using these three grains.

Healthy Grain Choices:

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Here we're going to discuss a few unusual grain choices that can seriously alter how high the GI of your diet will get. Never think for a second that you're "doomed" to high GI, just because you like grains. There is no reason why things that are good for you have to taste like cardboard.

1. Barley: Barley is a grain that is used in beer. If you didn't know that, you probably already eat a very healthful diet in the first place. But barley can actually be "bearded" through a process of removing certain parts of it, which makes it into the most low GI food grain that has ever officially been tested. You simply will not find a lower GI than bearded barley, which can replace rice (a traditionally high GI food item), in any recipe you may have in mind. Just resist the temptation to call it shaved barley.

2. KAMUT: Khorasan or "KAMUT" wheat is the largest type of wheat in existence. Aside from the fact that it has between 12% and 18% protein in it, it also has very large grains, which contribute to having a low GI. You can do pretty much anything with KAMUT (which must legally meet a decent laundry list of purity and health requirements), that you can do with any other kind of wheat. It's just better at it, in much the same way people say that Chuck Norris is better at everything than most people are. KAMUT has a nice, nutty flavor about it, which is probably good for people who are allergic to (but still enjoy eating) nuts.

3. Bulgur: The last of our little grain tour today is bulgur. Even though it sounds like something which should certainly cause you to get fat, it's actually a durum wheat based cereal grain that is prevalent in Greek and middle eastern cuisine. As a substitute for rice or couscous, bulgur is an overall better choice. It has a lower GI, more fiber, and a larger amount of vitamins and minerals in it than the other grains. While it isn't quite as good as bearded barley, bulgur does have the additional virtue of coming in four different sizes, which are also known as levels of coarseness.

Choosing low GI grain products instead of refined versions, is a top Type 2 diabetes prevention strategy. You need to remember that breads and grain products are concentrated sources of carbohydrate, although not nearly as high as sweets and desserts.

Type 2 Diabetes and Grains That Are Life-Savers for Diabetics!

To discover answers to questions you may be asking yourself about Type 2 Diabetes, click on this link Answers to Your Questions

Clicking on this link will help you will see how you can Beat The Belly Fat Blues Beverleigh Piepers RN... the Diabetes Detective.

Beverleigh Piepers is the author of this article. This article can be used for reprint on your website provided all the links in the article are complete and active. Copyright (c) 2010 - All Rights Reserved Worldwide

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