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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
Gravies, Spread and Sauces

Whipped Topping Made With Evaporated Milk Ingredients
1/2 Cup evaporated milk
2 Teaspoons lemon juice
1/4 Cup corn syrup
1/2 Teaspoon vanilla

Ingredients
Chill milk in a bowl in freezer until ice forms around the edges. Chill mixing beaters as well. Remove milk from freezer, whip until stiff. Add lemon juice to milk and keep on beating until very stiff. Blend corn syrup and vanilla into milk mixture and serve immediately.

Crispy Coatings Ingredients
1 Cup any unsweetened ready-to-eat cereal, crushed
Any herb like parsley, onion powder, garlic powder, basil, black pepper or chili powder to taste
Evaporated milk.

Instructions
Crush cereal into crumbs. Add any herbs or mixture of herbs you like in amounts to suit your taste. Dip large pieces of meat, fish or vegetables into evaporated milk. Coat each piece with the crushed cereal mixture. Bake at 350 degrees until tender and done. Baking time will depend on the size of the food pieces.

Grape Juice Syrup Ingredients
1 1/2 Tablespoons cornstarch
1/4 Cup sugar
2 Cups grape juice
1/4 Cup orange juice

Instructions
Stir cornstarch and sugar together. Stir in grape juice. Cook and stir until liquid bubbles and get thick. Take off heat, stirring in orange juice.

Serve warm, refrigerate any syrup left over for up to 2 weeks. Preheat before using again. Use over French toast, pancakes, ice cream or muffins.

Sweet Potato Spread Ingredients
1 Can sweet potatoes
1/2 Cup peanut butter
1/4 Cup honey
1/4 Cup orange juice

Instructions
Drain sweet potatoes. Throw syrup away. Mash sweet potatoes with a fork in a bowl. Stir peanut butter and honey into the sweet potatoes. Add orange juice to mixture. Add more orange juice if you want a thinner spread.

Store in the refrigerator. Serve on bread, toast, biscuits, muffins and rolls.

Raisin Butter Ingredients
1 1/2 Cups raisins
3/4 Cup orange juice
1/2 Teaspoon cinnamon
Dash of ground cloves

Instructions
Combine all ingredients in a saucepan. Bring to a boil. Lower heat and simmer uncovered for 10 minutes. Whip in a blender or mash with a fork until smooth.

Serve on bread, muffins, biscuits or rolls.

Vegetable Sauce Ingredients
1 Can any vegetable or mixed vegetables (about 2 cups)
2 Cups milk gravy
2 Tablespoons onion, chopped

Instructions
Drain vegetables, throwing away liquid. Rinse and drain well, setting aside. Make milk gravy recipe. Add vegetables and onion to milk gravy. Stir over low heat until heated.

Spaghetti Sauce Ingredients
2 Tablespoons oil or shortening
3/4 Cup onion, chopped
2 Large section of garlic, finely chopped
3/4 Cup green pepper, chopped
1/4 Teaspoon hot red pepper flakes
4 Cans tomatoes with juice
2 Bay leaves
1 Teaspoon basil
1/4 Teaspoon black pepper
2 Cans green beans

Instructions
Heat oil in saucepan over medium heat. Add onion, garlic, green pepper, and hot pepper flakes to oil. Cover and heat 2 minutes stirring occasionally. Mash tomatoes into small pieces and add to mixture in saucepan. Add herbs to mixture, cover and bring to a boil. Reduce heat and simmer for 25 minutes, stirring occasionally. Drain green beans and rinse with water. Add to mixture, heat thoroughly before serving.

Use 1/2 cup of sauce over 1 cup cooked spaghetti or noodles for each serving. Sauce freezes well.

Cheese Sauce Ingredients
2 Cups milk gravy (recipe 44)
2 Cups cheese, grated

(Makes about 3 cups=6 servings)

Instructions
Make milk gravy recipe. Add cheese to it. Stir over low heat until cheese melts.

Serve over cornbread, corn muffins, biscuits, pasta or toast.

Barbeque Sauce Ingredients
1 Can tomato sauce
1/2 Cup water
2 Tablespoons vinegar or lemon juice
Dash hot sauce
Dash pepper
1 Tablespoon corn syrup or honey

Instructions
Combine all ingredients in a saucepan. Heat until mixture boils. Remove from heat. Use to baste or pour over chicken, pork or beef. Leftovers may be stored in refrigerator.

Tomato Gravy Ingredients
2 Tablespoons onion, chopped
2 Tablespoons green pepper, chopped
2 Tablespoons margarine, oil or butter
1 1/2 Tablespoons of all purpose flour
1 Can of tomato sauce
1/8 Teaspoon pepper
1/8 Teaspoon basil, dried
1/4 Cup water

Instructions
Cook onion and green pepper in margarine until soft in a large skillet. Stir flour into onion mixture until well mixed. Add tomato sauce, black pepper, basil and water. Cook and stir until slightly thickened.

Serve over meatloaf, pasta, rice or scrambled eggs.

Layered Southwestern Spread Ingredients
2 Cups shredded part-skim mozzarella cheese
1/3 Cup 1% low-fat cottage cheese
1 can chopped green chilies, drained
2 Tablespoons reduced-calorie mayonnaise
1/4 Teaspoon garlic powder
1 Cup seeded,chopped tomato
1 Cup chredded lettuce
1/2 Cup red kidney beans, rinsed and drained
1 1/2 Tablespoons sliced green onions
8 Ripe olives, sliced
Pita chips

Instructions
Combine first 5 ingredients in a medium bowl, spread in a 9 inch quiche dish. Bake at 350 degrees for 20 minutes or until bubbly. Let cool for 3 minutes. Arrange tomato around edge of dish, leaving a 1 inch border. Arrange lettuce next to tomato, forming a ring, arrange beans in center. Sprinkle evenly with green onions and olives. Serve warm with pita chips if desired. makes about 10 servings.

Exchanges: 1 medium Fat meat, 1 Vegetable

Per serving: calories 98, Carbohydrates 4.9 g, Protein 7.6 g, Fat 5.6g, Cholesterol 13 mg, Fiber 0.9 g, Sodium 214 mg.

Summer Gazpacho Ingredients
1 Can tomato soup
1 3/4 Cup tomato juice
2/3 Cup peeled, seeded and finely chopped cucumber
1/2 Cup finely chopped green pepper
1/2 Cup finely chopped tomato
1/3 Cup Finely chopped onion
2 Tablespoons red wine vinegar
1 Tablespoon commercial fat-free Italian dressing
1 Talespoon lemon juice
1 Clove garlic, minced
1/2 Teaspoon pepper
1/4 Teaspoon salt
1/4 Teaspoon hot sauce

Instructions
Combine all ingredients in large bowl. Cover and chill for at least 8 hours. Makes 5 -1 Cup servings.

Exchanges: 1 starch

Per serving: calories 76, Carbohydrates 15.3 g, Protein 2.1 g, Fat 1.4 g, Cholesterol 0 mg, Fiber 1.1 g, Sodium 174 mg.

Raisin Butter Ingredients
1 1/2 Cups raisins
3/4 Cup orange juice
1/2 Teaspoon cinnamon
Dash of ground cloves

Instructions
Combine all ingredients in a saucepan. Bring to a boil. Lower heat and simmer uncovered for 10 minutes. Whip in a blender or mash with a fork until smooth.

Serve on bread, muffins, biscuits or rolls.

Vegetable Sauce Ingredients
1 Can any vegetable or mixed vegetables (about 2 cups)
2 Cups milk gravy
2 Tablespoons onion, chopped

Instructions
Drain vegetables, throwing away liquid. Rinse and drain well, setting aside. Make milk gravy recipe. Add vegetables and onion to milk gravy. Stir over low heat until heated.

 

 
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