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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
Snacks

Walking Apple Salad Ingredients
1 Large apple
1 Tablespoon raisins
1 1/2 Tablespoons of peanutbutter

Instructions
Core apple and remove seeds. Remove part of apple flesh and mix with peanut butter and raisins. Stuff mixture back into cored apple.

Orange Yogurt Pops Ingredients
1 - 6oz. Can frozen orange juice concentrate.
1 pint Plain low-fat yogurt
2 Teaspoons vanilla
Honey to sweeten

Instructions
Beat orange juice concentrate, yogurt and vanilla until well blended. Sweeten with honey if desired. Fill paper cups and insert sticks. Place in freezer for 24 hours.

Homemade Soft Pretzels Ingredients
2 Cups white flour
2 Cups whole-wheat flour
1 Package active dry yeast
1 1/3 Cups warm water
3 Tablespoons cooking oil
1 Tablespoon honey or corn syrup
Salt to taste

Instructions
Stir together the white and whole-wheat flours. Measure 1 1 /2 cups of the flour mixture into a mixing bowl. Stir in the yeast. Add water, oil and honey, and beat until smooth (about 2 minutes). Cut into 12 pieces, roll each into a "rope" 15 inches long. Shape into pretzel form, brush with water and spinkle very lightly with salt. Bake on a greased cookie sheet at 425 degrees for 20 minutes or until slightly browned.

Ants on a Log Ingredients
Celery Sticks
Peanut Butter
Raisins

Instructions
Fill celery sticks with peanut butter and top with raisins.

Party Mix Ingredients
1 Cup Cereal (dry)
1/2 cup small pretzel sticks
1/4 Cup melted butter
Parmesan Cheese

Instructions
Mix cereal and pretzel sticks together. Place on cookie sheet, sprinkle with parmesan cheese and 1/4 cup melted butter. Bake at 250 degrees for 30 minutes, stirring occasionally.

Bunny Food Ingredients
Carrots, grated
Raisins
Honey
Crackers

Instructions
Combine grated carrots with raisins and add honey, serve on crackers

Crunchies Ingredients
4 Tablespoons of soft margarine
5 Cups unsweetened cereals (cheerios, wheat chex, rice chex, corn chex crispix or kix)
1 Cup small pretzel rings
1 Cup unsalted peanuts
1 Tablespoon worchestershire sauce
1/4 Teaspoon garlic powder
Salt to taste

Instructions
Melt margarine in a pan in 250 degree oven. Stir in worchestershire and seasonings. Stir in cereal. Bake for 30-45 minutes, stirring every 15 minutes.
Cheese Snack Wafers Ingredients
1/2 Cup all purpose flour
1/4 Cup whole wheat flour
Dash cayenne pepper
1/2 Cup margarine or butter, softened
2 Cups cheese, shredded
1 1/2 Cups dry, unsweetened ready to eat cereal
Instructions
(Makes 56 wafers)
Mix flours and cayenne pepper together in a small bowl. Set Aside. In a large bowl, beat margarine or butter and cheese together until light and fluffy. Add cereal to butter-cheese mixture. Stir until blended. Add the flour mixture and stir until just moistened. Drop teaspoons of batter onto a greased cookie sheet. Flatten each mound with a fork dipped into flour. Bake at 350 degrees for 12 minutes or until light brown around edges. Remove from cookie sheet to cool.
Snack Mix Ingredients
(makes 10 servings)
2 Cups bite size shredded whole wheat cereal biscuits
1/3 Cup lightly salted dry roasted mixed nuts
1/4 Cup margarine, melted
2 Teaspoons celery seeds
1/2 Teaspoon round thyme
1/2 Teaspoon garlic powder
1/2 Teaspoon onion powder
3 Cups popped corn

Instructions
Combine cereal and nuts in a 2 quart baking dish. Combine margarine and next 4 ingredients, pour over cereal mixture, tossing to coat. Bake at 350 degrees for 15 minutes, stirring every 5 minutes. Remove from oven, add popcorn immediately, tossing gently to combine. Let mixture cool completely, store in an airtight container.


Per serving: 106 calories, 2.4 g protein, 6.0 g total fat, 12.4 g carbohydrates, 1.9 g dietary fiber, 0 mg cholesterol, 47 mg sodium

Diabetic exchanges: 1 starch, 1 fat

Grilled Tuna Cheddar Sandwiches Ingredients
(makes 2 servings)

1 Can tuna in water, drained
1/4 Cup plus 2 Tablespoons shredded cheddar cheese
1 Tablespoon thinly sliced green onion
2 Tablespoons plain nonfat yogurt
2 Teaspoons diced pimiento
1 Teaspoon Dijon mustard
1/4 Teaspoon Worcestershire sauce
1/8 Teaspoon pepper
4 Slices whole wheat bread
Vegetable cooking spray

Instructions
Combine first 8 ingredients and stir well. Spread tuna mixture evenly over 2 slices of bread, top with remaining bread slices. Transfer sandwiches to a press or hot griddle coated with cooking spray. Cook until bread is lightly browned and cheese is melted.


Per serving: 282 calories, 27.1 g protein, 5.6 g total fat, 34 g carbohydrates, 2.2 g dietary fiber, 21 mg cholesterol, 421 mg sodium

Diabetic exchanges: 2 starch, 2 Lean Meat

Cheese Snack Wafers Ingredients
1/2 Cup all purpose flour
1/4 Cup whole wheat flour
Dash cayenne pepper
1/2 Cup margarine or butter, softened
2 Cups cheese, shredded
1 1/2 Cups dry, unsweetened ready to eat cereal
Instructions
(Makes 56 wafers)
Mix flours and cayenne pepper together in a small bowl. Set Aside. In a large bowl, beat margarine or butter and cheese together until light and fluffy. Add cereal to butter-cheese mixture. Stir until blended. Add the flour mixture and stir until just moistened. Drop teaspoons of batter onto a greased cookie sheet. Flatten each mound with a fork dipped into flour. Bake at 350 degrees for 12 minutes or until light brown around edges. Remove from cookie sheet to cool.

 

 
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