Cooking for Diabetes at DIHFS

On Thursday, May 23rd Denver Indian Health and Family Services 90-minute course for cooking with diabetes. This pilot class had six attendees, and we had a lot of fun cooking and learning about nutrition strategies for diabetes management!  We made a flavorful main dish of vegetable-loaded turkey tacos with three sisters’ salsa, cranberry-lime fizz drink and finished off the meal with no bake peanut butter and chocolate chip energy bites. 

On Thursday, May 23rd Denver Indian Health and Family Services 90-minute course for cooking with diabetes. This pilot class had six attendees, and we had a lot of fun cooking and learning about nutrition strategies for diabetes management!  We made a flavorful main dish of vegetable-loaded turkey tacos with three sisters’ salsa, cranberry-lime fizz drink and finished off the meal with no bake peanut butter and chocolate chip energy bites. 

​The class started with introductions and a review of the recipes to be prepared. The room was set-up so that each prep station had the recipe-specific foods laid out on cutting boards.  Everyone picked a station, and we quickly got to measuring, chopping, dicing, cooking or grating a variety of ingredients. We enjoyed conversing and sampling the food.  Overall, the feedback was positive.  Our favorite recipe was the three sister’s salsa and we’re happy that the turkey was seasoned well enough with spices to not need adding any additional salt. 
 
In the second half of the class, we ate our lunch and discussed nutrition!  We used the MyNative plate method to create meals.  We examined each section of the plate.  We listed food choices for each section, and why we want to try to make half of our non-starchy plate vegetables.  One participant was already practicing the plate method and gave examples to the class of meals that she likes and how they fit into the plate. 
 
Next, we discussed portion sizes and how the preparation of foods can impact diabetes management, especially the number of carbohydrates in a meal. The American Diabetes Association recommends three to four carbohydrate choices (45 grams of carbohydrates) per meal, and one choice (15 g) per snack. We discussed label reading and how to find the number of carbs in a food item.
 
The class concluded with each participant being given a lunch box and handout on carbohydrate counting and the plate method. The class sure was fun and interactive, and the participants were engaged the entire time.  The recipes were well received, and it was great to see that everyone left having learned something new! 

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Recipes

Cranberry Lime Fizz
Yield: serves 5, 1 cup per serving
Prep time: 5 minutes | Total time: 5 minutes

Ingredients

• 100% Cranberry Juice | 1 cup
• Seltzer Water | 4 cups
• Lime | 1 large lime

Directions

1. In a large pitcher, mix cranberry juice with seltzer water.
2. Rinse the lime and cut it in half.  Squeeze juice from each half into the pitcher. Mix well and serve.

​Special Diet Information: One serving yields approximately 30 calories, 8 grams of carbohydrate and 7 grams of sugar.

Recipe courtesy of Share our Strength’s Cooking Matter for Families Recipes book.
Source: Cooking Matters for Families Instructor Guide. Washington DC; 2013.

Three Sisters Salsa
Yield: serves 15, ¼ cup per serving
Prep time: 20 minutes | Total time: 20 minutes

Ingredients

• Corn | 3 ears of fresh sweet corn, kernels cut from cob, or 1 15 ounce can
• Zucchini | 1 medium
• Black Beans | 1 15 ounce can
• Salsa | 1 16 ounce jar
• Cilantro | as much as you like.
• Parsley | as much as you like
• Green Onions | as much as you like.

Directions

1. Remove kernels from the corn cob or drain and rinse canned corn.
2. Finely chop the zucchini.
3. Drain and rinse the canned black beans.
4. Chop cilantro, parsley, and green onions.
5. In a large bowl, combine the corn, zucchini, and black beans, mixing well.
6. Add salsa to your preferred level of “soupiness” and spice that you like. Mix again. Garnish with fresh herbs as you like.

​
Special Diet Information - One serving yields approximately 36 calories, 8 grams of carbohydrate and 2 grams of sugar.

Source: ​Recipe from Erdrich, Heid E. Original Local. St. Paul: Minnesota Historical Society Press, 2013, Print.

Turkey Tacos
​Yield: serves 8, 2 tacos per serving
Prep time: 20 minutes | Total time: prep 20 minutes, cook 20 minutes, total time 40 minutes

Ingredients

• Carrot | 1 medium                                             
• Chili Powder | 1 tablespoon
• Lettuce | ¼ head of lettuce                     
• Garlic Powder | 1 teaspoon
• Tomatoes | 4 large                                 
• Dried oregano | 1 teaspoon
• Low Fat Cheddar Cheese | 4 ounces     
• Salt | ½ teaspoon
• Lean Ground Turkey | 1 pound              
• Black Pepper | ½ teaspoon
• Canned Tomatoes | 1 15 ounce can                 
• Corn Taco Shells | 16 shells

​Directions

1. Rinse, peel and grate carrot.  Then grate cheese.
2. Rinse and shred lettuce and chop tomatoes.
3. Coat a large skillet with non-stick cooking spray.  Heat over medium high heat.  Add turkey and brown.
4. Add grated vegetables, canned tomatoes, chili powder, garlic powder, oregano, salt, and black pepper.  Stir well.
5. Reduce heat to medium.  Cook until thickened, about 20 minutes.
6. Add 2 tablespoons of cooked meat mixture to each taco shell.  Top each with 1 tablespoon of grated cheese, 1 tablespoon of shredded lettuce, and 1 tablespoon of fresh tomatoes.

Special Diet Information - One serving yields approximately 291 calories, 27 grams of carbohydrate and 3.5 grams of sugar.

Recipe courtesy of Share our Strength’s Cooking Matter for Families Recipes book.
Source: Cooking Matters for Families Instructor Guide. Washington DC; 2013.

No-Bake Peanut Butter & Chocolate Bites
Yield: serves 24, 2 bites
Total time: prep 5 minutes, cook time 5 minutes, cooling time 20 minutes, total time 30 minutes

Ingredients

• Domino Light Sugar and Stevia | 1/3 cup
• Skim Milk | 1/3 cup
• Peanut Butter | 1/2 cup  
• Vanilla Extract | 1 teaspoon
• Old-Fashioned Rolled Oats | 2 cups
• Mini Chocolate Chips | 3 tablespoons

Directions

1. In a small saucepan, combine Domino Light and milk over medium heat. Stir well and bring to a boil for 11 minutes.
2. Stir in peanut butter and vanilla.
3. Remove from heat and add remaining ingredients; stir to incorporate.
4. Scoop oat mixture into 1 tablespoon balls and place on waxed paper. Let cool and refrigerate.

Special Diet Information - One serving yields approximately 75 calories, 9 grams of carbohydrate and 4 grams of sugar.

​Recipe courtesy of Share our Strength’s Cooking Matter for Families Recipes book.
Source: Cooking Matters for Families Instructor Guide. Washington DC; 2013.