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Recipes for Eating Healthy
 
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We want to thank everyone who submitted their recipes to us. We painstakingly went through the hundreds of submissions we received and chose those that contained at least 50% Commodity food items within the recipe.

Great care has been taken in selecting these recipes; our basis for selection was ease of preparation, required few pots or pans and most importantly taste.

Each and every recipe was taste tested by Native Americans from around the country in many different tribes. A number of these recipes have been modified slightly to minimize the amounts of sugar and sodium required, yet still providing you with a tasty dish.

We hope that you take advantage of this site and try these dishes in your home; and we also encourage you to submit your own recipes on our Feed Back page. Thank you.

 

Choose a Menu Category
Recipies for those with and without Diabetics Recipes for Diabetics

Our selection of recipes for those with Diabetes can also be prepared and enjoyed by people without Diabetes. These special recipes contain less sugar and sodium
than most of our other recipes, yet we have managed to make them just as delicious
and even more nutritous. We hope you enjoy these recipes and check back often for our latest mouth-watering additions!

* All Recipes for Diabetics will be listed at the bottom of each section and highlighted in orange to differentiate them from the others. Thank you and we hope that you enjoy many of these delicious dishes submitted by your famiy, friends and tribes.
Appetizers
Salads
Soups & Stews
Gravies, Spreads & Sauces
Fruits & Vegetables
Meat & Fish Main Dishes
Chicken Main Dishes
Beverages
Snacks
Desserts
Desserts

Breakfast Cookies Ingredients
3/4 Cup flour
1/2 Teaspoon cinnamon
1/2 Teaspoon baking powder
1/2 Teaspoon salt
1/2 Cup butter or margarine, softened
1/3 Cup brown Sugar
1 Egg
1 Teaspoon vanilla
1 Medium apple, chopped
1 1/2 Cups oatmeal
1 Cup shredded colby or cheddar cheese
3/4 Cup raisins.

Instructions
Preheat oven to 375 degrees. Mix together the flour, cinnamon, baking powder and salt. Stir in butter, brown sugar, egg and vanilla flavoring. Add apple pieces, oatmeal, cheese and raisins. Place large spoonfuls on an ungreased cookie sheet. Bake at 375 for 15 minutes, store in a coverd container in the refrigerator.

Super Yogurt Ingredients
1 Carton Plain low-fat yogurt (8oz)
1/4 Cup chopped fruit of choice
2 Tablespoons raisings, nuts or sunflower seeds
1 Tablespoon lemon or vanilla instant pudding mix

Instructions
Mix all ingredients together and refrigerate or serve immediately.

Custard Cups Ingredients
2 Eggs
1/4 Cup sugar
1/8 Teaspoon salt
1 Teaspoon vanilla
2 Cups 2% milk

Instructions
Beat eggs, sugar, vanilla and salt together until blended but not foamy. Add milk and stir until smooth. Pour into custard cups, sprinkle with nutmeg if desired. Put cups into a flat pan containing 1 inch of water. Bake at 350 degrees until set (about 45 minutes).

Pumpkin Pie Squares Ingredients
1 Cup flour
1/2 Cup Oatmeal
1/2 Cup brown sugar
1/2 Cup margarine
16 oz. can of pumpkin
13 oz Can of evaporated milk
2 Eggs
3/4 Cup Sugar
1 Teaspoon cinnamon
1/2 Teaspoon ginger
1/4 Teaspoon cloves

Squares Instructions
Combine first 4 ingredients until crumbly. Press intoa 9"x13" pan. Bake for 15 minutes at 350 degrees. Mix all remaining ingredients and pour on top of first baked layer. Bake 35 minutes at 350 degrees.

Apple Bread Ingredients
1/2 Cup sugar
1 Cup unsweetened applesauce
1/3 Cup oil
2 Eggs
3 Tablespoons milk
2 Cups sifted flour
1 Teaspoon baking powder
1 Teaspoon cinnamon

TOPPING
1/4 Cup brown sugar
1/2 Teaspoon Cinnamon

Instructions
Combine sugar, applesauce, oil, eggs, and mix. Mix well. Sift together the flour, baing powder, and cinnamon. Add to applesauce mixture and mix well. Pour the batter into a greased loaf pan 9"x5'. Combine brown sugar and cinnamon, sprinkle over the batter. Bake for 1 hour at 350.

Quick Chocolate Pudding Ingredients
1/3 Cup sugar or honey
2 Tablespoons cornstarch
2 Tablespoons Cocoa
2 Cups 2% low-fat milk
1 Teaspoon vanilla (optional)

Instructions
Combine all ingredients in a heavy saucepan. Cook over low heat until thickened, stirring constantly. Remove from heat and stir in vanilla. Serve warm or cold.

Fresh Fruit Crisp Ingredients
4 Cups peeled and sliced apples (6 medium) or peaches
1/4 Cup sugar
1/2 Cup Flour
1/4 Cup brown sugar
1/3 Cup melted margarine
1/2 Cup rolled oats,uncooked
3/4 teaspoon cinnamon
1/2 Teaspoon nutmeg
1 Tablespoon Lemon Juice

Instructions
Put fruit in an 8" baking dish. Spinkle with sugar. Combine flour, brown sugar, margarine, oats, cinnamon, and nutmeg until crumbly. Sprinle over fruit. Bake at 375 degrees for 30 minutes.

Peach Crisp Ingredients
4 1/2 Cups sliced peaches
1 Tablespoon lemon juice
1/4 Cup sugar
1/4 Teaspoon cinnamon

TOPPING
1/2 Cup quick oats, uncooked
1/4 Cup flour
1/4 Cup (packed) brown sugar
1/2 Teaspoon Cinnamon
3 Tablespoons Margarine

Instructions
Combine peaches, lemon juice, sugar and cinnamon. Put mixture in a lightly greased 8" square baking pan. In a small bowl, combine the oats, flour, brown sugar, and cinnamon. Cut in the margarine until the mixture is crumbly. Sprinkly topping over the peach mixture. Bake for 45 minutes at 350 degrees.

Chocolate Chip Cookies Ingredients
2/3 Cup Margarine
1/2 Cup Brown Sugar
1/2 Cup White Sugar
2 Eggs
1/2 Teaspoon Water
1 Teaspoon Vanilla
2 Cups flour
1 Teaspoon Baking soda
1/2 Teaspoon salt
1 Cup Chocolate Chips
1 Cup oatmeal, uncooked

Instructions
Cream margaine, brown sugar, and white sugar until smooth and creamy. Add eggs, water and vanilla and stir until blended. Stir together flour, baking soda and salt, gradually add to cookie mixture. Add chocolate chips and oatmeal and stir. Drop by small teaspoonfuls onto greases cookie sheet. Bake at 375 degrees for about 10 minutes.

Banana Bread Ingredients
1 Cup mashed bananas
2 Eggs
1/3 Cup buttermilk or 1 teaspoon lemon juice and milk to make about 1/3 cup
2 Cups Master mix
1/4 Teaspoon baking soda
2/3 Cups sugar

Instructions
Combine bananas, eggs and milk. Add master mix, soda and sugar and blend together. Pour intoa greased 9x5x3" pan. Bake for 45-50 minutes at 350 degrees and remove from pan.

Oatmeal Cookies Ingredients
1 Cup Master mix
1/2 Cup sugar
2/4 Cup oatmeal, uncooked
1/2 Teaspoon cinnamon
1/8 Teaspoon cloves
3 Tablespoons water
1 Egg
1/4 Cup raisins

Instructions
Combine all dry ingredients. Add water to beaten egg. Combine with dry ingredients and mix thoroughly. Add raisins and stil until blended. Drop on greased baking sheet, using teaspoon, 2 inches apart. Bake at 400 Degrees for 10-12 minutes.

Apple Cinnamon Muffins Ingredients
1 Egg
2/3 Cup 2% Millk
2 Tablespoons oil
2 Cups Master mix
1/3 Cup sugar
1 Teaspoon cinnamon
2 Apples, pared and chopped

Instructions
Grease bottoms only of 12 medium muffin cups or use paper liners. Beat egg slightly in bowl and add milk, oil and stir together. Add master mix, sugar, cinnamon, and apple to mixture. Mix just until moistened. Spoon dough into muffin cups about 2/3 full. Bake at 350 degrees for 15-18 minutes.

Soft Raisin Cookies Ingredients
1 Package (9oz) yellow cake mix
1 Cup quick-cooking oats
6 Tablespoons unsweetened applesauce
Egg substitute equivalent to 1 egg
2 Tablespoons Margarine, melted
1/2 Teaspoon Apple pie spice
1/2 Cup raisins or crasins

Instructions
In a mixing bowl, combine the first 6 ingredients, beat until blended. Stir in raisins. Drop by tablespoonsful 2" apart onto baking sheets coated with nonstick cooking spray. Bake at 375 degrees for 10-12 minutes or until the edges are lightly browned. Cool for 5 minutes before removing to wire racks to cool completely.
Yields 2 dozen cookies

Easy Fruit Cobbler Ingredients
1 Can 21 oz fruit pie filling, any flavor
1 1/4 Cup bakery mix
1 Tablespoon Sugar
1/4 Cup milk
1/4 Cup sour cream

Instructions
Heat oven to 425F. Grease 1 1/2 qt casserole. Heat pie filling to boiling. Pour into casserole. Mix remaining ingredients until dough forms. Drop by 6 spoonsful onto hot pie filling. Sprinkle with sugar (or a mixture of sugar and cinnamon). Bake about 20 minutes or until biscuits are golden brown.

Peanut Butter Oatmeal Cookies Ingredients
1 Cup whole wheat flour
1/2 Cup nonfat dry milk powder
1 Teaspoon baking powder
1/4 Cup dry egg mix
1/2 Cup margarine or butter
1/2 Cup peanut butter
1/2 Cup honey
1 Teaspoon vanilla
1/2 Cup water
1 1/4 Cups rolled oats or rolled wheat
1 Cup raisins

Instructions
Turn on oven to 375 degrees.
Measure flour, dry milk powder, baking powder and dry egg mix in a small bowl. Mix well and set aside. In a large bowl, beat together butter, peanut butter, honey, vanilla and water. Stir the flour mixture into the peanut butter mixture and mix well. Stir in oats and raisins. Put teaspoons of batter on a lightly oiled baking sheet. Flatten with a fork dipped in water. Bake for 12 to 15 minutes.

Old Fashioned Rice Pudding Ingredients
1 Can apricots
3/4 Cup dry egg mix
3/4 Cup water
2 Teaspoons vanilla
3 Cups milk, made from nonfat dry milk powder
2 Cups cooked rice
1/2 Cup sugar
1/4 Teaspoon salt
1 Teaspoon Cinnamon

Instructions
Drain apricots, throwing away syrup. Rinse apricots with water, drain again and set aside. Measure and mix in one bowl the dry egg mix, water, vanilla, milk, cooked rice and sugar and salt. Pour into a lightly oiled 1 1/2 quart baking dish. Bake at 325 degrees for 1 hour. Remove from oven and place drained apricots on top, sprinkling with cinnamon. Bake for an additional 15 minutes. Serve warm. (Leftovers can be left in the refrigerator up to 3 days.)

Lunch Box Cookie Bars Ingredients
1 Cup whole wheat flour
1/2 Teaspoon baking soda
1/4 Cup dry egg mix
3/4 Cup peanut butter
1/2 Cup corn syrup
1/2 teaspoon vanilla
1/2 Cup water
1/2 Cup applesauce
1 1/4 Cups rolled oats or rolled wheat

Instructions
Stir flour, baking soda and dry egg mix together in a small bowl and set aside. Beat corn syrup, vanilla, water and applesauce with peanut butter. Add oats and flour mixture to peanut butter and stir until well blended. Pour batter into a lightly oiled and floured 9 by 13 inch pan. Bake at 350 degrees for 25 minutes or until done. Cool completely and cut into 24 bars.
Indian Pudding Ingredients
2 1/2 Cups milk, made from nonfat dry milk powder
1/2 Cup cornmeal
1/2 Cup cold milk, made from nonfat dry milk powder
1 Tablespoon margarine or butter
1/2 Cup molasses
1/2 Teaspoon ginger
1/2 Teaspoon cinnamon
Instructions
Heat 2 1/2 cups of milk to simmer. Mix together the other 1/2 cup cold milk with the cornmeal. Add cornmeal mixture to warm milk, stirring constantly. Cook 20 minutes, stirring frequently until thickened. Remove pudding from heat. Stir in butter, molasses and spices. Pour into greased 1 quart baking pan. Bake at 325 degrees for 55-60 minutes. When a knife is inserted and comes out clean the pudding is done. Cut into 8 squares before serving. Serve warm
Chocolate Peanut Butter Cupcakes Ingredients
2 Cup bakery mix
1/4 Cup sugar (granulated)
1 Egg
2/3 Cup water or milk
2 Tablespoon creamy peanut butter
1 oz Semisweet chocolate
1 1/2 Tablespoon margarine or butter
1/2 Cup powdered sugar
1/2 Teaspoon vanilla
1 1/2 Tablespoon hot water
2/3 Cup chopped peanuts
Instructions
Heat oven to 400. Grease bottoms only of 12 muffin cups, or line with paper baking cups. Mix bakery mix, sugar, egg, water or milk, and peanut butter; beat vigorously for about 30 second. Fill muffin cups about 2/3 full. Bake unitl golden brown, about 15 minutes. Cool. Heat chocolate and margarine over low heat until melted. Stir in powdered sugar, vanilla and hot water. Spread about 1 teaspoon chocolate glaze over top of each muffin; dip into peanuts.
Pumpkin Nut Bread Ingredients
1 1/2 Cup flour
1 Cup mashed pumpkin
3/4 Cup brown sugar
1/2 Cup melted butter
2 Eggs, beaten
1 Tsp. baking powder
1 Tsp. cinnamon
1 Tsp. grated nutmeg
1/2 Tsp. salt
3/4 Cup nuts
Instructions
Preheat oven to 350 degrees. In mixing bowl, combine flour, salt, baking powder, sugar and spices. Stir in pumpkin, eggs and butter. Stir nuts into mixed batter. Scrape into greased 9x6 loaf pan. Bake for 1 hour or until knife comes out clean.

Apricot-Glazed Pound Cake Ingredients
3 Cup bakery mix
1 1/2 Cup sugar
1/2 Cup flour
3/4 Cup margarine or butter; soft
6 Eggs
8 oz Cream cheese; softened
1 Teaspoon vanilla
1/8 Teaspoon salt

TOPPING:
1/2 Cup sugar
1/2 Cup water
1/4 Cup Orange-flavored liqueur

GLAZE:
1 Cup apricot preserves
1/4 Cup sugar

Instructions
Heat oven to 350 degrees F. Grease a 10"x4" tube pan. Beat bakery mixk, sugar, flour, margarine, eggs, cream cheese, vanilla, and salt in large bowl on low speed, scraping bowl frequently, for about 30 seconds. Beat on medium speed scraping bowl occasionally 4 minutes. Pour batter into pan. Bake until wooden pick inserted in center comes out clean, 55-60 minutes. Cool 10 minutes; remove from pan. Heat 1/2 cup sugar and the water to boiling; reduce heat. Simmer uncovered 2 minutes; cool to lukewarm. Stir in the liqueur. Slowly drizzle over cake. Press the apricot preserves through a sieve. Heat preserves and sugar to boiling, sitrring constantly; reduce heat. Simmer uncovered until slightly thickened, 1 to 2 minutes. Cool slightly; spread over top, allowing some to drizzle down sides.
Oatmeal Carrot Bars Ingredients
3/4 Cup light brown sugar, packed
1/4 Cup margarine, softened
1 Egg
1 1/2 to 2 Cups carrots, shredded
1 Teaspoon vanilla extract
1 Cup whole wheat flour
1 Teaspoon baking powder
1 Teaspoon cinnamon
1/4 Teaspoon salt (Optional)
1/2 to 3/4 Cup uncooked oats
1/2 Cup raisins
2 Tablespoons wheat germ
Instructions
Makes 2 dozen squares
Preheat oven to 350 degrees, cream brown sugar, margarine and egg in a large mixing bowl until light and fluffy. Add carrots and vanilla, mixing well. Combine whole-wheat flour, baking powder, cinnamon and salt in a bowl. Add dry ingredients to creamed mixture and mix well. Stir in oats, raisins and wheat germ. Lightly grease a 9 inch square baking pan and spread batter. Bake for 30 minutes or until set in center. Allow to cool. Cut into squares.

Banana Pudding Ingredients
1 Tablespoon sugar
2 Teaspoons cornstarch
2 Tablespoons skim milk
1 Egg, separated
3/4 Cup skim milk
1/4 Teaspoon vanilla extract
16 Vanilla wafers
1 Cup peeled, sliced ripe banana
1 Egg white
Dash of cream of tartar
1 Tablespoon sugar

Instructions
Combine 1 tablespoon sugar and cornstarch in top of a double boiler. Add 2 tablespoons milk and egg yolk,stir well and set aside. Place 3/4 cup milk in saucepan. Cook over medium heat until thoroughly heated. Add hot milk to cornstarch mixture, stir constantly. Place over boiling water, cook 10 minutes or until smooth and thickened, stirring constantly. Remove from heat, stir in vanilla and let cool. Place 1 vanilla wafer in bottom of each of four 6 oz. custard cups. Arrange 3 wafers around sides of each cup. Combine pudding mixture and sliced banana, stir gently. Spoon into cups over vanilla wafers. Beat 2 egg whites and cream of tartar at high speed of an electric mixer until foamy. Gradually add 1 tablespoon sugar, beating until stiff peaks form 2 to 4 minutes. Spread meringue over individual puddings, sealing to edges of cups. Bake at 350 degrees for 20 minutes or until golden.

Exchanges: 1 Fruit, 1 Starch, 1 Fat

Per serving: calories 195, Carbohydrates 30.8 g, Protein 5.5 g, Fat 5.6 g, Cholesterol 56 mg, Fiber 1.1 g, Sodium 134 mg.

Blueberry Pear Cobbler Ingredients
1 (16 oz.) can pear halves in juice, undrained
2 1/2 Tablespoons granulated sugar substitute
1 Tablespoon cornstarch
2 Cups fresh or frozen blueberries, thawed
Vegetable cooking spray
3/4 Cup all purpose flour
2 Teaspoons granulated sugar substitute
1 Teaspoon baking powder
1 Tablespoon margarine
1/3 Cup milk (Skim)

Instructions
Drain pears, reserving 3/4 cup liquid. Chop pears and set aside. Combine 2 1/2 tablespoons sugar sub. and cornstarch in a saucepan. Stir in reserved liquid, and bring to a boil over medium heat.Cook for 1 minute, stirring constantly. Remove from heat, stir in pears and berries. Spoon into a 8 inch square bowl, cut in margarine with pastry blender until crumbly. Add milk, stirring just until moistened. Drop by tablespoon over fruit mixture. Bake at 400 degrees for 20 to 25 minutes or until golden.

Exchanges: 1/2 Fruit, 1 Starch, 1/2 Fat

Per serving: calories 136, Carbohydrates 27.0 g, Protein 2.6 g, Fat 2.5 g, Cholesterol 0 mg, Fiber 3.6 g, Sodium 32 mg.

Fresh Strawberry Mousse Ingredients
1 Envelope unflavored gelatin
1/2 Cup skim milk
1/4 Cup spoonable sugar alternative
4 Cup fresh strawberries, divided
1/3 Cup nonfat sour cream
1/4 Cup plus, 3 Tablespoons prepared reduced-calorie whipped topping mix

Instructions
Sprinkle gelatin over cold milk in a small sauce pan, let stand for 1 minute. Cook over low heat, stirring until gelatin dissolves, about 2 minutes. Remove from heat and add sugar alternative, stirring until it dissolves. Reserve 7 strawberries for garnish, set aside. Place remaining strawberries in container of an electric blender, cover and process until smooth, stopping once to scrape down sides. Add gelatin mixture and sour cream, cover and process until smooth. Spoon evenly into seven 4 oz. parfait glasses. Cover and chill until firm. Top with whipped topping, and garnish with reserved strawberries.

Exchanges: 1/2 Fruit

Per serving: calories 50, Carbohydrates 7.2 g, Protein 2.7 g, Fat 1.3 g, Cholesterol 0 mg, Fiber 2.1 g, Sodium 23 mg.

Orange Chiffon Cake Ingredients
2 1/2 Cups all-purpose flour
1 Tablespoon, plus 1 teaspoon baking powder
3/4 Teaspoon salt
1 Cup unsweetened orange juice
1/4 Cup vegetable oil
3 Tablespoons sugar substitute
1 Teaspoon orange extract
4 Egg yolks
10 Egg whites
1/2 Teaspoon cream of tartar
1 Teaspoon vanilla extract

Instructions
Combine first 3 ingredients in a large mixing bowl, make a well in the center of mixture. Add orange juice and next 4 ingredients, beat at medium speed of an electric mixer until smooth. Beat egg whites at high speed until foamy, add cream of tartar, beating until stiff peaks form. Gently fold clour mixture into beaten eggs, fold in vanilla. Pour into an ungreased 10" tube pan. Bake at 325 degrees for 45 minutes on until cake springs back when lightly touched. Invert pan, cool completely. Loosen cake from sides of pan,using a metal spatula, remove pan.

Exchanges: 1 Startch, 1 Fat

Per serving: calories 136, Carbohydrates 17.3 g, Protein 4.9g, Fat 4.9 g, Cholesterol 54 mg, Fiber 0.6 g, Sodium 145 mg.

 

 
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