Food & Fitness
Recipes
Crisp Red Cabbage
(From The New Family Cookbook for People with Diabetes, by American Diabetes Association © 1999)
Serves 6; Serving size: 1/2 cup
Prep time: 15 minutes
Ingredients
4 cups shredded red cabbage
2 apples, peeled, cored and cut into thin wedges
1/4 cup red wine vinegar or apple cider vinegar
2 Tbsp brown sugar
1/2 tsp salt
1/4 tsp ground nutmeg
Preparation
- Prepare a medium saucepan with nonstick pan spray.
- Place cabbage, apples, 1/4 cup water, the vinegar, and brown sugar in the prepared saucepan; mix well.
- Cover and simmer over medium heat about 10 minutes, until cabbage is crisp-tender.
- Turn the cabbage several times during cooking and add a bit more water if it starts to stick.
- Add the salt and nutmeg; mix well.
- Serve warm.
Nutritional Information
Exchanges/Choices:
1/2 Fruit
1 Vegetable
Total Calories 62
Calories from Fat 3
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 202 mg
Total Carbohydrate 16 g
Dietary Fiber 2 g
Sugars 13 g
Protein 1 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
