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Recipes for Eating Healthy
 
produce shopper

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
Fruit & Vegetable Dishes

Cabbage Casserole Ingredients
1 Small head of cabbage, cut into small wedges
1 Pound ground meat (beef, pork or turkey)
1/2 Cup chopped onion
1/4 Cup uncooked white rice
10 oz. Can tomato soup
16 oz. Can tomatoes

Instructions
Place cabbage in a greased casserole dish or large sauce pan. Brown meat, drain the fat away. Lawyer browned meat, onion, uncooked rice and tomato soup over the cabbage. Chop Tomatoes. Pour tomatoes and liquid over all ingredients. Cover saucepan and cook over low heat or bake casserole in 350 degree oven for 1 1/2 hours.

Glaxed Carrots Ingredients
2 Tablespoons margarine
1 1/2 Pounds carrots, cut into 1 1/2 inch pieces
1 Cup water
1/4 Teaspoon walt
1/4 Teaspoon pepper
2 Teaspoons sugar

Instructions
Melt margarine in a heavy saucepan. Add carrots and stir to coat with margarine. Add water, salt, pepper and cover. Simmer until tender (about 15 minutes). Drain water away, add sugar, cover and shake back and forth for a minute. Cook another minute until carrots are glazed but not brown.

Vegetable Burrito Ingredients
3 Carrots, shredded
1 Onion, chopped
2 Tablespoons oil
16 oz. Can refried beans
8 oz. Can tomato sauce
1 Teaspoon chili powder
2 Cups shredded cheese
12 Tortillas, warmed

Instructions
Cook carrots and onion in oil until tender. Add beans, tomato sauce and chili powder. Stir and heat thoroughly. Put 1/4 cup bean mixture and 1 1/2 tablespoons cheese on each tortilla, roll. Serve at once or reheat and serve.

Calico Beans Ingredients
1/2 Pound ground beef or pork
1/4 Cup chopped onion
2 Cups cooked kidney beans
2 Cups cooked lima beans
2 Cups pork and beans
1/4 Cup Ketchup
1/4 Cup sugar
1 Teaspoon mustard

Instructions
Brown meat and onion in a large frying pan, drain fat. Add remaining ingredients and mix well. Bake in a 2 quart casserole for 1 hour at 350 degrees.

Fried Rice Ingredients
2 Tablespoons oil
2 Cups chopped fresh broccoli
1 Onion
2 Eggs
4 Cups cooked rice
2 Tablespoons soy sauce
1/4 Teaspoon pepper

Instructions
Cook onion in oil until tender. Beat eggs and add to onion, stir to cook. Add remaining ingredients and serve as a side dish.

Stir-fry Vegetables Ingredients
2 Tablespoons oil
2 Cups chopped fresh broccoli
1 Cup carrots, peeled adn sliced thin
1/2 Cup sliced onion
1 Teaspoon Cornstarch
1/2 Teaspoon garlicpowder
2 Teaspoons soy sauce
1/3 Cup water

Instructions
Heat the oil in a large skillet or saucepan and add vegetables. Stir and cook over moderate heat for 3-5 minutes or until vegetables are crisp-tender. If you like vegetables more tender add 2-3 tablespoons water, cover tightly and cook a little longer. In a samll bowl mix the cornstarch, garlic powder, soy sauce and water. Add this mixture to the vegetables. Stir and cook 1 minute, serve with rice.

Baked Potato with Cheesy Vegetables Ingredients
2 Cups chopped broccoli
1 Cup chopped Onion
1 Cup finely chopped carrots
2 Tablespoons margarine
2 Tablespoons flour
1 1/2 Cups 2% milk
1 Cup shredded cheese
8 Baked potatoes

Instructions
Cook broccoli, onions and carrots in a small amount of water until tender. In a saucepan, melt margarine and stir in flour. Add milk slowly while stirring. Cook until sauce thickens. Add cheese and stir until melted, add vegetables. Serve over hot baked potatoes.

Spicy Green Beans Ingredients
1 Pound green beans
1 Onion
2 Teaspoons margarine
1 Teaspoon flour
1 Teaspoon Oregano
1/4 Teaspoon garlic powder
16 oz. can of tomatoes

Instructions
Cook beans until crisp-tender and set aside (skip this step if you are using canned beans). Chop onion and cook in margarine until soft. Add flour, oregano and garlic powder to onions. Cook for 1 minute and add liquid from the tomatoes to the onion mixture. Add chopped tomatoes mixture to beans. Cook over low heat until heated through.

Mexican Vegetables Ingredients
1 Onion
1 Tablespoon Margarine
1 Zucchini
1 1/2 Cups corn
12 oz. Can tomatoes
1/4 Teaspoon garlic powder
1/4 Teaspoon chili powder
Dash of Red pepper
Salt and pepper to taste

Instructions
Chop onion, cook in margarine until soft. Slice Zucchini crosswise into 1/4 inch pieces. Drain tomatoes and chop. Add Zucchini, corn tomatoes, chili powder, garlic powder and red pepper to onion. Add salt and pepper to taste. Cook and cover on low heat for 15 minutes.

Broccoli, Ham & Cheese Casserole Ingredients
2 Cup Cooked, diced ham
1 large Bag frozen broccoli
1 lb Shredded cheddar cheese

Sauce:
3 Eggs
3 Cup milk
4 Cup bakery mix

Instructions
Grease a 13 x 9 inch casserole. Cook broccoli until fork tender and drain. Layer the diced ham, the broccoli and then the Cheddar cheese. Sauce: Beat together eggs, milk and slowly add bakery mix until smooth (it will be slightly thick). Pour evenly over ham, broccoli and cheese. Bake 30 minutes at 350 degrees F. With side of spoon, break oven crust in center of casserole and continue cooking for 20 to 30 minutes or until center is set.

Almost a Meal Casserole Ingredients
1 Tablespoon Worcestershire sauce
1/3 Cup all-purpose flour
1 Large bell pepper -- cut in strips
28 Ounces canned tomatoes -- chopped
1 Cup chopped onions
2 Cups diced potatoes
10 Ounces corn -- thawed
10 Ounces lima beans -- cooked
1 Pound ground beef -- browned, drained
1 Teaspoon salt
1 1/2 Cups cheese

Instructions
In a bowl, combine browned and drained beef, onion, and tomatoes with liquid, Worcestershire sauce and salt. Spoon into a greased 3-quart casserole. Layer the potatoes, flour, corn, lima beans and green peppers on top. Cover and bake at 375 degrees for 45 minutes. Sprinkle with the cheese and continue baking, uncovered, for 30 minutes longer.

Vegetable Salad Ingredients
1 Can whole kernel corn
1 Can carrots, sliced
1 Can green beans
1 Can tomatoes, cut up
1 Tablespoon onion, finely chopped
1 Tablespoon green pepper, finely chopped
1/3 Cup juice from tomatoes
1/4 Cup oil
1/3 Cup vinegar
2 Tablespoons Corn syrup
1/8 Teaspoon pepper

Instructions
Drain carrots, corn, green beans, throwing liquid away. Rinse vegetables and drain again. Drain tomatoes saving 1/3 cup of the liquid. Mix corn, carrots, green beans, tomatoes, onion and green pepper in a large bowl. Mix together all of the other ingredients. Pour over vegetables. Cover and let sit for at least 3 hours in the refrigerator. You may use any combination of vegetables that you want.

Sweet Potato Cups Ingredients
1 Can sweet potatoes
1/3 Cup evaporated milk
1/4 Cup peanut butter
1/4 Cup dry egg mix
1/3 Cup sweet potato syrup
1/4 Cup peanuts, chopped

Instructions
Drain sweet potatoes, keep and set aside 1/3 cup of the syrup, throw the remaining amount away. Mash sweet potatoes. Beat evaporated milk, peanut butter, dry egg mix, and syrup into the mashed sweet potatoes. Spoon into lightly oiled muffin tins. Sprinkle peanuts on top. Bake at 250 degrees for 30 minutes. Serve hot. Leftovers can be stored in refrigerator for up to 3 days.

Scalloped Corn Ingredients
1 Cup dry egg mix
1 Cup water
2 Cans cream-style corn
1 Medium onion, chopped
1 Cup rolled oats
2 Tablespoons evaporated milk
1/4 Teaspoon pepper

Instructions
Turn on oven to 350 degrees. Beat egg mix and water until smooth in a large bowl. Add all other ingredients. Mix well. Pour into lightly oiled baking dish. Bake at 350 degrees for about 1 hour, until the top is lightly brown.

Green Bean Casserole Ingredients
1 Can green beans
2 Tablespoons margarine or butter
1/8 Teaspoon garlic powder
1 Medium onion chopped
1 Small green pepper, chopped
2 Tablespoons pimiento (optional)
1 Can tomatoes, chopped
1 Teaspoon hot sauce (optional)
1 Cup cheese, grated

Instructions
Drain beans, throw liquid away. Rinse beans with water, drain and put into a baking dish. Melt Margarine in skillet. Add garlic powder, onion, green pepper, and pimiento to butter, cook for 5 minutes. Add tomatoes and hot sauce to mixture in skillet. Mix Well. Pour over green beans. Sprinkle with cheese on top. Bake at 350 degrees for 20-25 minutes. Serve Hot.
Plum Applesauce Ingredients
1 Can plums
1 Can applesauce
1/2 Cup raisins
Instructions
Drain plums, throw syrup away, rinse under water and drain again. Take out the pits if necessary. Chop plums into tiny pieces and mash with a fork, or put plums in blender and blend until smooth. Mix plums with applesauce, chill in refrigerator. Before serving, sprinkle raisins on top. Serve cold.
Hot Spicy Fruit Ingredients
1 Can peaches
1 Can pears
3 Tablespoons honey
1 Teaspoon cinnamon
Instructions
Drain both fruits and throw away syrup. Combine drained fruits in a baking dish. Mix together honey and cinnamon, spoon over the fruits. Cover and bake at 350 degrees for about 25 minutes or until thoroughly heated, stir once during baking. Serve warm with poultry, pork, ham or beef.

Garlic and Thyme Mashed Potatoes Ingredients
(makes 4 servings)

1 1/2 Pounds (720 g) Yukon Gold or Russet potatoes
3 Cloves garlic, cut in half
2 Sprigs thyme, plus 1 teaspoon (5 ml) fresh thyme leaves
3 Tablespoons (45 ml) skim milk
1/4 Teaspoon (5 ml) salt
(optional) Freshly ground pepper

Instructions
Peel and cut the potatoes into similar sized pieces. Place in a large pot of boiling water with the garlic and thyme sprigs. Simmer until the potatoes test done with a sharp knife. 2. Drain the potatoes, and discard the garlic and thyme sprigs. 3. Mash the potatoes. Add the fresh thyme leaves and milk with salt (if using) and pepper. Keep warm till ready to serve. 4. To serve, divide between plates.

Per serving: 116 calories (0% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 26 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 90 mg potassium, 15 mg sodium

Diabetic exchanges: 1 1/2 carbohydrate (bread/starch)

Baked Potato Skins Ingredients
4 Medium potatoes
1/2 Cup grated cheese
3 Very lean, cooked bacon bits
1/4 Cup minced green onion

Instructions
Scrub potatoes and pierce each with a fork. Bake in a preheated 400 degree F oven until soft; about 1 hour. Cut potatoes in half lengthwise and scoop out centers, leaving a 1/4 inch shell. (Reserve removed potato for another use.) Cut potato halves lengthwise. Spray potato shells with butter-flavored spray, then place on a large baking sheet. Bake in a preheated 500 degree F oven for 15-20 minutes, until brown and crisp. Sprinkle evenly with cheese, bacon bits and green onion. Return to 400 degree F oven for 3 minutes longer to melt cheese.
Serves 6.

Exchanges: 1/2 lean meat, 1/2 bread
54 Calories, 4.45g Protein, 8.8g Carbohydrate, 0.29g Fat

Saut ed Baby Spinach Ingredients
(makes 4 servings)

Olive oil cooking spray
2 Scallions, white and
1 Inch (2.5 cm) green, chopped
1 Cove garlic, minced
1 Pound (480 g) baby spinach, washed well

Instructions
Coat a large nonstick skillet with cooking spray. Add the scallion and garlic. SautŽ for 1 minute. 2. Add the spinach and sautŽ until the spinach is wilted. Serve immediately.

Per serving: 28 calories (0% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 5 g carbohydrates, 3 g dietary fiber, 0 cholesterol, 649 mg potassium, 91 mg sodium

Diabetic exchanges: 1/2 carbohydrate (1 vegetable)

Fruit Muffins Ingredients
1 Cup chopped dates
1/2 Cup margarine
1/4 Teaspoon salt
1/2 Cup raisins
1/2 Cup chopped prunes (dried)
1 Cup water
2 Eggs, beaten
1 Teaspoon vanilla
1/2 Cup chopped nuts
1 Cup flour
1 Teaspoon baking soda

Instructions
Combine dates, raisins, prunes and water and bring to a boil for 5 minutes. 2. Stir in margarine and salt while hot. Let cool. Add eggs, vanilla and nuts. 3. Mix flour and soda together in a separate bowl. Add to wet mixture. Stir until just moist. 4. Spoon into greased muffin tins. Bake in 350 degree F oven for 15 minutes.

148 Calories, 3 g Protein, 27 g Carbo,
4 g Fat
Excanges N/A

Vegetable Swiss Omelet Ingredients
Vegetable cooking spray
1/3 Cup finely chopped zucchini
1/4 Cup chopped green onions
1/4 Cup peeled, seeded and chopped tomato
Dash of pepper
2 Egg whites
3/4 Cup frozen egg substitute, thawed
2 Tablespoons water
1/4 Teaspoon dried basil
1/4 Teaspoon celery seeds
1/8 Teaspoon salt
1/8 Teaspoon pepper
1/4 Cup shredded cheese

Instructions
Coat a heavy skillet with spray, place over medium heat until hot. Add zucchini, green onions, and tomato to skillet and sautee for 2 to 3 minutes until vegetables are tender. Stir in dash of pepper. Remove vegetables from skillet and set aside, while keeping warm. Wipe skillet dry with a paper towel, beat egg whites until stiff peaks form and set aside. Combine egg substitute and next 5 ingredients in a small bowl and stir well. Gently fold egg whites into egg substitute mixture. Coat skillet with spray, place over medium heat until hot enough to sizzle a drop of water. Spread half of egg mixture in skillet. Cover, reduce heat to low, and cook 5 minutes or until puffy and golden on bottom, gently lifting omelet at edge to judge color. Turn omelet, and cook 3 minutes or until golden. Carefully slide omelet onto a warm palte. Spoon half of vegetable mixture over half of omelet, sprikle with 2 tablespoons cheese and carefully fold in half. Repeat procedure with remaining egg mixture, vegetable mixture and cheese.

Exchanges per servings: 3 very lean meat, 1 vegetable
Calories: 124, 5.3g Carbohydrates, 17.7 g Protein, 3.4 g Fat, 9 mg Cholesterol, .8 g Fiber, 362 mg Sodium

 

 
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