Ingredients

• 2 Tbsp, peanut oil
• 1 Tbsp, mustard seeds
• 2 Tbsp, sesame seeds
• 2 tsp, ground cumin
• 1-1/2 cups, chopped onion
• 1-1/2 tsp, salt
• 2 tsp, turmeric
• 1/4 tsp, cayenne pepper (can add more if you like hot foods)
• 2 medium eggplants (7 – 8 inches long, and 4 inches in diameter) cut into 1 inch
  cubes water as needed 2 cups,
• frozen or fresh green peas
• 1 small bunch fresh cilantro, minced
• optional rice, cooked

Directions

1. Heat oil over medium heat in a very large and deep skillet or Dutch oven
2. Add mustard and sesame seeds, and cumin. SautŽ 5 minutes
3. Add onion, salt, turmeric,
   and cayenne.
4. Cook stirring occasionally for 8 – 10 minutes or until onions are
   translucent.
5. Add eggplant. Cook covered stirring regularly, bringing bottom
   layer of eggplant to the top.
6. Cook for 15 – 20 minutes or until eggplant is
   soft. You may have to add a little water if mixture gets too dry.
7. Steam peas
   until they are just tender and bright green.
8. Serve the curry mixture over rice,
   topped with peas and fresh minced cilantro.

Nutrition Facts

Serving Size: 1/6 recipe

Amount Per Serving Calories

310 Calories from Fat 70 % Daily Value (DV)*

Total Fat 8g 12%

Saturated Fat 1g 5%

Cholesterol 0mg 0% Sodium 450mg 19%

Total Carbohydrate 52g 17%

Dietary Fiber 4g 16%

Sugars 4g Protein 9g

Vitamin A 20% Vitamin C 25% Calcium 6% Iron 15% * Percent Daily Values are based
on a 2,000 calorie diet. Diabetic Exchange**
Fruit: 0   –Vegetables: 0    –Meat: 0   –Milk:
0   –Fat: 0  — Carbs: 0   –Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov

Ingredients

• 1 red onion, small, sliced crosswise and separated into rings
• 1/2 tsp rosemary, dried, crumbled
• 1 medium tomato chopped
• 2-1/2 cups chick-peas, canned, rinsed and drained
• 1 Tbsp olive oil
• 1/2 cup low-sodium vegetable stock
• 1 Tbsp balsamic vinegar
• 2 Tbsp sun-dried tomato bits

Directions

Nutrition Facts Chick-Peas with Sun-Dried Tomatoes Serving Size 1/4 recipe Amount Per Serving Calories 200 Calories from Fat 50   % Daily Value (DV)* Total Fat 6g 9%  Saturated Fat 1g 3%  Trans Fat 0g 0% Cholesterol 0mg 0% Sodium 490mg 20% Total Carbohydrate 28g 9%   Dietary Fiber 7g 28%   Sugars 4g   Protein 9g Vitamin A 6% Vitamin C 15% Calcium 6% Iron 10% * Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange** Fruit: 0 Vegetables: 1 Meat: 0 Milk: 0 Fat: 1 Carbs: 2 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

Ingredients

• 2 garlic cloves, peeled
  
• 2 Tbsp, Red Wine Vinegar
  
• 1 tsp, Dijon Mustard
  
• 1 tsp, Extra Virgin Olive Oil
  
• 1 head cauliflower (1? pounds), cut into florets
  
• 1 large red bell pepper, cut into slivers
  
• 3 Tbsp, chopped parsley
  

Directions

1. In a small saucepan of boiling water, blanch garlic for 2 minutes; drain.
   
2. When cool enough to handle, mince and then transfer to large mixing bowl.
   
3. Add vinegar and mustard; mix well to combine.
   
4. Whisk in olive oil.
   
5. In a covered vegetable steamer, steam cauliflower three to five minutes or until
   crisp-tender.
   
6. Add to bowl along with bell pepper, and parsley, and mix well.
   
7. Cover and refrigerate until serving time.
   

Nutrition Facts

Serving Size: 1/4 recipe

Amount Per Serving

Calories 60

Calories from Fat 15 % Daily Value (DV)*

Total Fat 2g 2%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 60mg 3%

Total Carbohydrate 10g 3%

Dietary Fiber 5g 20%

Sugars 4g

Protein 3g

Vitamin A 50%

Vitamin C 260%

Calcium 4%

Iron 6%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0

Vegetables: 2

Meat: 0

Milk: 0

Fat: 0

Carbs: 0

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included. Source 5 A Day for Better Health: cdc.gov

Ingredients

• 1 tbsp olive oil
  
• 1 cup green onions, sliced
  
• 1/2 tsp oregano
  
• 1/2 tsp basil
  
•  1/4 tsp salt
  
• 1/8 tsp black pepper
  
• 1/8 tsp cayenne pepper
  
•  1 garlic clove, minced
  
• 2 1/4-1/2 oz cans no-added-salt whole tomatoes, undrained and chopped
  
• 15 oz can black beans, rinsed and drained
  
• 4 cups hot cooked pasta (any shape)
  
• 14 oz can artichoke hearts, drained and quartered
  

Directions

1. Heat oil in a large nonstick skillet over medium heat.
   
2. Add green onions and sautŽ 5 minutes.
   
3. Add oregano, basil, salt, peppers, garlic, and tomatoes; cover and simmer 10 minutes.
   
4. Add beans; cover and simmer an additional 5 minutes.
   
5. Combine bean mixture, hot cooked pasta, and artichoke hearts in a large bowl. Toss
   well.
   
6. Serve warm or at room temperature.
   

Nutrition Facts

Serving Size: 1/12 of recipe

Amount Per Serving

Calories 120

Calories from Fat 15 % Daily Value (DV)*

Total Fat 2g 3%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 330mg 14%

Total Carbohydrate 21g 7%

Dietary Fiber 3g 12%

Sugars 2g

Protein 5g

Vitamin A 4%

Vitamin C 15%

Calcium 4%

Iron 15%

* Percent Daily Values are based on a 2,000 calorie diet. Diabetic Exchange
** Fruit: 0 Vegetables: 1 Meat: 0 Milk: 0 Fat: 0 Carbs: 1 Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included. Source: 5 A Day for Better Health: cdc.gov

Ingredients

• 1/4 cup olive oil
• 1 cup diced onion
• 2 cloves garlic, finely chopped
• 2 cups diced red bell peppers
• 2 cups diced zucchini
• 2 cups diced yellow summer squash
• 3 cups frozen lima beans
• 3 cups fresh or frozen corn kernels
• 2 Tbsp coarsely chopped fresh sage

Directions

Nutrition Facts

Nutrition Facts Autumn Vegetable Succotash Serving Size 1/8 recipe Amount Per Serving Calories 220 Calories from Fat 70   % Daily Value (DV)* Total Fat 8g 12%  Saturated Fat 1g 5%  Trans Fat 0g 0% Cholesterol 0mg 0% Sodium 40mg 2% Total Carbohydrate 35g 12%   Dietary Fiber 7g 28%   Sugars 6g   Protein 8g Vitamin A 30% Vitamin C 150% Calcium 4% Iron 10% * Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange** Fruit: 0 Vegetables: 1 Meat: 0 Milk: 0 Fat: 1 Carbs: 2 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.