Choctaw Nation of Oklahoma

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Recipes from our Choctaw Nation Diabetes Wellness Center designed to create delicious and nutritious meals. Please call 800-349-7026 for more information.

  • Pumpkin Buttermilk Waffles

    Pumpkin Buttermilk Waffles

    Ingredients

    • 1.5 cups flour
    • 1.25 cups whole wheat flour
    • .33 cup Splenda
    • 2.5 teaspoon baking powder
    • 1.5 teaspoon pumpkin pie spice
    • 1 teaspoon baking soda
    • .25 teaspoon salt
    • 1.5 cup low fat buttermilk
    • 1 cup canned pumpkin
    • 1 large egg
    • 1 tablespoon canola oil
    • 1 teaspoon vanilla extract
    • .33 cup water
    • 2 egg whites

    Preparation

    1. Preheat oven to 200° and place a baking sheet in oven
    2. Add all-purpose flour, whole wheat flour, Splenda, baking powder, pumpkin pie spice, baking soda, and salt to large bowl. Stir with whisk or wooden spoon to combine.
    3. Make a well in the center of dry ingredients. Set aside
    4. Add buttermilk, canned pumpkin, egg, canola oil and vanilla extract to medium bowl. Whisk until mixture is smooth.
    5. Add the buttermilk mixture and water to dry ingredient mixture, gently stir until a batter forms. Let rest.
    6. Add egg whites to medium bowl. Beat egg whites until stiff peaks form.
    7. Fold egg whites into batter until no white streaks remain.
    8. Spoon 1/3 cup batter for each 4 inch waffle into waffle iron
    9. Cook 4minutes or until steaming stops
    10. Transfer waffles to baking sheet in oven to keep warm while making the rest of the waffles.

    Nutritional Facts

    Serving size: 2 waffles, Amount Per Serving:
    Calories - 206.6, Total fat - 3.5g, Sat. Fat - 0.7g, Unsat Fat - 2.2g, Cholesterol - 25.1mg, Sodium - 369.6mg Potassium - 175.7mg, Total Carbohydrate - 37.5g, Fiber - 4.2g, Sugars - 3.3g, Protein - 8.2g, Daily Values:
    Vitamin A 76%; Calcium 20.1%; Folate 10.4%; Iron 7.8%; Phosphorus 11%; Riboflavin 13.4%; Thiamin 13.3%

    For more information contact Erin Adams, RDLD
    Choctaw Nation Diabetes Wellness Center
    800-349-7026 ext. 6950

  • Three Sisters Sauté

    Three Sisters Sauté
    From Lois Ellen Frank, PhD (Kiowa)
    Red Mesa Cuisine

    Ingredients

    • Cooking spray
    • ½ white onion, diced
    • 2 garlic cloves, finely chopped
    • 2 cups diced zucchini (1/4 inch cubes)
    • 1 ½ cups cooked cranberry or pinto beans or 1 - 15oz can pinto beans
    • 1 cup fresh corn kernels cut from the cobs of 2 ears oven-roasted corn or use frozen corn kernels
    • ½ tsp. salt
    • 1/8 tsp. freshly ground black pepper
    • Preparation

      1. Spray oil onto cast-iron or heavy skillet to prevent sticking.
      2. Heat the skillet over medium to high heat until hot but not smoking; add onion and sauté for 2 minutes until clear.
      3. Add garlic and zucchini, sauté for another 2 minutes.
      4. Add cooked beans and corn kernels.
      5. Stir.
      6. Cook for another 2 minutes, stirring constantly.
      7. Remove from heat.
      8. Stir in salt and black pepper.
      9. Serve immediately.

      Nutritional Facts

      Makes 6-8 side dish servings
      Per serving (1/6 of recipe)

      • Calories: 95
      • Protein: 5.3g
      • Calcium: 31mg
      • Fat: 0.8g
      • Carbohydrate: 18.5g
      • Iro: 1.2mg
      • Sat fat: 0.1g
      • Fiber: 4.9g
      • Vitamin C: 7mg
      • Cholesterol: 0mg
      • Sodium: 199mg
      • Beta-carotene: 251mcg

      For more information contact Erin Adams, RDLD
      Choctaw Nation Diabetes Wellness Center
      800-349-7026 ext. 6950

  • Easy Pumpkin Pie

    Easy Pumpkin Pie
    A recipe from Splenda.com

    Ingredients:

    • .75 cup Splenda No Calorie Sweetener, Granulated
    • 2 tablespoons light molasses
    • .25 teaspoon salt
    • 2 teaspoons ground cinnamon
    • 4 egg whites
    • 1 (15oz) can pumpkin puree
    • 1.25 cups nonfat evaporated milk
    • 1 (9 inch) unbaked pie crust
    • 2 cups fat-free frozen whipped topping, thawed

    Directions:

    1. Preheat oven to 350° F (175° C)
    2. In a large mixing bowl, stir together Splenda Granulated Sweetener, molasses, salt, and cinnamon. When these ingredients are well mixed, stir in the egg whites followed by the pumpkin and evaporated milk. Pour into the pie crust.
    3. Bake for 1.25 to 1.5 hours in the preheated oven, or until a toothpick inserted into the pie comes out clean. Cool then top with whipped topping before serving.

    Nutrition facts:
    Makes 8 servings.

    • Calories 220
    • Total Carbs 29g
    • Total fat 8g
    • Sodium 400mg
    • Fiber 3g
    • Sat fat 1g
    • Protein 7g
    • Cholesterol 0mg
  • Healthier Chicken Pot Pie IX

    Healthier Chicken Pot Pie IX
    Recipe from allrecipes.com

    Ingredients

    • 1 pound skinless, boneless chicken breast halves – cubed
    • 1 ½ cups sliced carrots
    • 1 cup frozen green peas
    • ½ cup sliced celery
    • 3 tablespoons Brummel and Brown spread
    • 1/3 cup chopped onion
    • 1/3 cup wheat flour
    • ½ tsp. salt
    • ¼ tsp. ground black pepper
    • ¼ tsp. celery seed
    • 1 ¾ cups low sodium chicken broth
    • 2/3 cup 1% milk
    • ¼ cup chopped Italian parsley
    • 2 (9 inch) unbaked whole wheat pie crust

    Directions

    1. Preheat oven to 425°F
    2. Combine chicken, carrots, peas, and celery in a saucepan. Cover with water. Boil until chicken is no longer pink in the middle and vegetables are fork tender, about 15 minutes. Remove from heat, drain, and set aside.
    3. Cook and stir onions in Brummel and Brown spread in a saucepan over medium heat, until soft and translucent, about 5 minutes.
    4. Stir in flour, salt, pepper and celery seed. Slowly stir in chicken broth and milk. Simmer over medium-low heat until thick, about 5 minutes.
    5. Stir in parsley and remove from heat. Set aside.
    6. Place chicken mixture in bottom pie crust; pour hot liquid mixture over. Cover with top crust, seal edges, and cut away excess dough. Make several small slits in top to allow steam to escape.
    7. Bake in preheated oven until pie is golden brown and filling is bubbly, 30 to 35 minutes. Cool for 10 minutes before serving.

    Nutritional information

    • Makes eight servings
    • Calories – 250
    • Total Carbs – 26.7g
    • Total fat – 10g
    • Fiber – 2.2g
    • Sat fat – 1g
    • Protein – 15.3g
    • Sodium – 543mg
  • February is heart health month

    February is heart health month

    February is the month to wear red and think about hearts. This is especially true when it comes to the health of our hearts. A study published in JAMA: Internal Medicine on Monday shows getting too much added sugar in your diet could significantly increase your risk of dying from cardiovascular disease.

    The study reports those who got 17 to 21 percent of calories from added sugar had a 38 percent higher risk of dying from cardiovascular disease compared to those who consumed 8 percent of their calories from added sugar. The risk was more than double for those who consumed 21 percent or more of their calories from added sugar.

    Added sugars and syrups added to sugar-sweetened beverages, desserts, candy, cereals and yeast breads have been known contributing factors to obesity, high blood pressure and high cholesterol for many years.

    This is the first study to tie these together and show that too much added sugar could lead to heart disease and kill you, said Rachel K. Johnson, Ph.D., R.D., chair of the American Heart Association’s nutrition committee and professor of nutrition and medicine at the University of Vermont in Burlington.

    According to the study, most U.S. adults consume about 22 teaspoons of added sugars a day.

    The American Heart Association recommends:
    • No more than 6 teaspoons or 100 calories a day of sugar for women.
    • No more than 9 teaspoons or 150 calories a day for men.

    “This study is another confirmatory piece in the growing body of science that supports the American Heart Association’s recommendations,” said American Heart Association President Mariell Jessup, M.D., professor of medicine at the University of Pennsylvania School of Medicine and medical director of Penn’s Heart and Vascular Center.

    Sugar-sweetened beverages are the largest source of added sugars in the American diet. They should be limited to 36 ounces or 450 calories a week, Johnson said.

    A can of regular soda packs about 35 grams of added sugars, equivalent to 8.75 teaspoons or 140 calories. Reducing or cutting out soda, fruit, sports and energy drinks as well as enhanced waters, sweetened teas and sugary coffee drinks can go a long way toward that goal, Johnson said.

    “We should have added sugars on the Nutrition Facts label so consumers can tell how much added sugars are in the products they are buying,” Johnson said.

    With all this new information, some may be wondering, what do we do about this very month which represents a love of chocolate? Never fear, the above study is looking at added sugars not naturally occurring sugars from fresh fruits for example and dark chocolate, in moderation, is good for our hearts. So, try this luscious treat with your valentine and take care of both your hearts.

    Strawberries Dipped in Chocolate
    Recipe from EatingWell.com

    Servings: 4 | Prep time: 10 min

    Ingredients

    • 2 ounces high-quality dark chocolate
    • 12 strawberries

    Directions
    Microwave chocolate in a small bowl on Medium for one minute. Stir, then continue microwaving on medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted. Dip strawberries in the melted chocolate.

    Nutritional Information (per serving)

    • Cal= 133,
    • fat= 4g,
    • sat. fat= 2g,
    • carb= 10g,
    • fiber= 2g,
    • protein= 1g,
    • Potassium= 37mg