Fruit – a very beneficial diabetic food – 3

Diabetic foods – another useful fruit

A lot of diabetic desserts should include a portion of one of the healthy fruits.

All fresh fruits have some benefit, and not just for diabetics. Here just another fruit with its benefits:


The grapefruit occupies a high place among citrus fruits because of its flavour, its appetizing properties and its refreshing qualities. Dr Riley, a well-known authority on nutrition, believes that it is a splendid food for diabetics and if this fruit were taken more liberally, there would be much less diabetes. She goes on to say that any person suffering from high blood sugar should take grapefruit three times a day. A person who does not have high blood sugar, but a tendency towards it, and wants to prevent it, should also use the fruit three times a day. Simultaneously, consumption of starches, sweets and fats should be reduced and diet made rich in fruits, vegetables and juices.

Two weeks of this grapefruit rich diet will bring down sugar level in individuals not taking insulin. In those who take insulin regularly, it takes longer.

Also be on the lookout for diabetic deserts which include this fruit.



3/4 c. plain low-fat yogurt
1 tbsp. fresh lemon juice
2 tbsp. powdered sugar substitute


Put yogurt, powdered sugar substitute and lemon juice in a bowl and mix with a spoon until smooth.

Chill the dip in the refrigerator and serve with fresh fruit.

Makes 4 servings.


Fruit – a very beneficial diabetic food – 2

Diabetic foods – some useful fruits

A lot of diabetic desserts should include a portion of one of the healthy fruits.

All fresh fruits have some benefit, and not just for diabetics. Here a just a few fruits with their benefits:


This popular sub-acid fruit, one of the most valuable of all fruits, has been found beneficial in the treatment of diabetes because of its rich pectin content. Pectin is a natural therapeutic ingredient found in the inner portion of the rind and the pulp. It aids in detoxification of the body by supplying the galacturonic acid needed for the elimination of certain harmful substances. This food element reduces the body’s insulin requirements by approximately 35 percent.

The apple is also considered valuable in depression. The various chemical substances present in the fruit, such as Vitamin B1, phosphorous and potassium, help the synthesis of glutamic acid, which controls the wear and tear of nerve cell. This fruit acts as a very effective tonic and recharges the nerves with new energy and life.



1 c. fruit flavored yogurt or cinnamon flavored yogurt
Fruits of your choice
Wafers or other cookies


Place yogurt in serving bowl.

Cover and chill.

Arrange yogurt in center of serving dish; surround with fruit and wafers.

In a bowl combine 1 cup plain yogurt, 1/4 cup coconut, 1/4 cup chopped nuts and 1/4 teaspoon cinnamon.

Mix well.

Cover and chill.


Restauranteur teaches that life, like cooking, is best when done in harmony and balance.

An article published November 17,2009 at Minneapolis Healthy Trends Examiner by Kathlyn Stone

Many people are aware of the health benefits of the Mediterranean diet but how many have considered the healthy aspects of the Thai diet?

The authentic Thai diet goes hand-in-hand with a spiritual lifestyle, according to restaurateur Supenn Harrison. To the Thai, diet and lifestyle are almost inseparable; both strive for balance and harmony. Harrison, like 95 percent of native Thais, is a Buddhist of the Theravada school. Thai Buddhism is based on the religious movement founded in the sixth century B.C. by Siddhartha, later called the Buddha, who urged the world to follow the enlightened Middle Way.

She opened the first Thai restaurant in Minneapolis (which was also the first in the Midwest) in 1979. Since then she has launched four more restaurants and remains closely involved in the day-to-day operations of two of them in Minneapolis, including purchasing all of the fresh ingredients for theSawatdee menu.

“The practice of Buddhism has been infused into my cooking at Sawatdee and even in the way I run the business end of the restaurants,” says Harrison. “Buddhism integrates seamlessly as I go about my life as owner of a growing number of restaurants.”

When visiting one of the Minneapolis Sawatdee restaurants, it is common to see a small gathering of orange-robed monks seated in a back corner, eating, chanting or receiving alms during one of the many closely followed rituals of the Twin Cities’ small Thai Buddhist community. Harrison has for years provided space for introductory meditation classes for the public, scheduled every couple of months and taught by a monk from a nearby temple. Low attendance does not dissuade either Harrison or the monks. The idea is to have the space and opportunity available when others are ready to learn the ancient practice of relaxation and mindfulness. The mediation classes have been a catalyst in building positive relationships between the local Thai community and native Minnesotans.

Following the Buddha’s Eightfold path — Right Understanding, Right Motives, Right Speech, Right Action, Right Livelihood, Right Endeavor, Right Mindfulness and Right Concentration — appears to agree with Harrison. She’s a petite, energetic and friendly woman whose appearance belies her age by some 20 years.

Harrison came to the United States 37 years ago to attend college and teach. She taught, for a while, and also married and had two daughters, now adults. She did not adopt the American diet, however, and cooked Thai meals for family and friends. It was at their urging that she opened the first restaurant on Lake Street in Minneapolis.

Even though they were unfamiliar with strange ingredients, they came to love the unique blending of tastes that is the hallmark of Thai food.

Thai foods get their unique flavoring from balancing five different tastes: sour, sweet, salty, hot and bitter.
Sour tastes come from lemon, lime and tamarind. Sweets, used very sparingly in the Thai diet, come from palm sugar. Salty flavor is delivered through fish sauce, a Thai staple made from salt and fermented fish that is used like salt in western cooking or soy sauce in Chinese cooking. Chili peppers provide the hot and bitter comes from miniature egg plants.

In recent years Harrison began teaching how to blend three or four of these tastes in one dish. The popular classes cover the basics (fresh spring rolls and Tom Yum soup), to more involved recipes (Rama Delight, Red Curry and of course, Pad Thai) interspersed with tips for healthy living.
Medicinal herbs used in Thai cooking have preventative or curative qualities

Harrison said along with maintaining good sleeping and exercise habits, people should look to a combination of modern treatments and herbal remedies to stay healthy. Some of the healing herbs and spices used in Thai cooking offer specific health benefits, according to Harrison.

Kaffir lime leaves help prevent colds.

Garlic helps lower blood pressure and enhances sexual function in both men and women.
Chili peppers are rich in capsaicin. Capsaicin is one of the four methods for releasing endorphins in the body. The others, says, Harrison, are exercise, sexual activity and prayer or meditation.

Galangal root stimulates the release of gastric juices to aid digestion and relieve bloating.

Turmeric, a plant from the ginger family, is used fresh like ginger in Thai dishes or ground into powder. It is believed to be beneficial as an antiseptic for cuts and bruises and for treating stomach problems.

Curcumin spice, a derivative of turmeric, is an antioxidant known in Thailand for having anti-inflammatory, and anti-cancer properties. According to Thai herbalists, curcumin also helps wounds heal faster, reduces cholesterol, relieves arthritis and constipation, and provides relief for sore throats and coughs.

Cilantro not only cleans the breath after a spicy meal, but helps prevent cancer, says Harrison.

From one Thai restaurant to 50

Thirty years ago, the first Thai restaurant opened in the Twin Cities. Today, a search through the phone book lists more than 50. Are people simply crazy for Pad Thai or is something else afoot?

In a recent cooking class, Harrison pointed out that Thai food has gained in popularity as Americans recognize their health is in decline due to poor nutritional habits. “Over time, unhealthy eating catches up with people,” says Harrison. Too much reliance on processed and packaged foods has led to obesity, heart disease and increased rates of cancer, she added.

Fried, preserved and processed foods take longer to digest and eliminate, she said, and leave toxins that accumulate in the body. Thai food breaks down into smaller molecules much faster so the nutrients can be absorbed into the blood and carried to cells throughout the body.

The Thai diet relies on, for the most part, unprocessed foods including rice noodles, vegetables, roots, leaves and stocks. The exceptions are the imported fish sauce, pastes and curries that are imported from Thailand or India and used as flavorings. Meats, such as chicken, pork and beef, are used sparingly compared to American standards, if at all, or replaced with tofu.

It’s not that Thais don’t love food, says Harrison. In fact, their lives revolve around meals. They eat six or seven times a day but portions are very small.

“In the U.S., people eat very big meals. If I served a little serving of Pad Thai, people would never come back,” she says, referring to how her restaurant has adjusted serving sizes for American expectations.

Harrison is publishing a new cook book, her third, this fall. “Awaken to Thai Cooking” promises to be more than a cook book; it includes insights into Harrison’s Buddhist belief that life, like cooking, is best when done in harmony and balance.


Fruit – a very beneficial diabetic food – 1

Diabetic foods – some useful fruits – 1

A lot of diabetic desserts should include a portion of one of the healthy fruits.

All fresh fruits have some benefit, and not just for diabetics. Here a just a few fruits with their benefits:


Some people call this a super-food which can protect the heart.
Scientists in Israel have shown that drinking a glass of the fruit’s juice can reduce the risk of cardiovascular disease. A quote from Professor Michael Aviram, who led the team: “Pomegranate juice contains the highest antioxidant capacity compared to other juices, red wine and green tea”.

Drinking a glass of pomegranate juice every day improves the function of blood vessels, reduces hardening of the arteries and improves heart health.

The round, leathery fruit is full of edible seeds nestled in tiny juice sacs. Brimming with vitamins A, C, E and iron, the pomegranate has been cultivated since pre-historic times. In the West, the fruit is still regarded as a novelty, but food writers like Rosemary Stark are keen to change this.

She said: “I find it has one of the finest sweet/sour balances of any fruit. “Try sprinkling some over your breakfast muesli, or lunchtime hummus.”

Around us are growing here in the North-East of Thailand; coconut palms and orange trees. That brought me to a suggestion for this fruit dip:

Cheese Yoghurt Fruit Dip


8 oz. cream cheese, softened
8 oz. orange yogurt
1/4 c. coconut
1 tsp. grated orange peel
1 tbsp. honey


Beat cream cheese until fluffy; gradually beat in yogurt.

Stir in coconut, orange peel and honey.


Diabetic Orange Mango Smoothie

Diabetic Diet Plans For Diabetic Patients

Diabetes if sometimes called a “silent killer”. This disease brings serious problems to the process of insulin production. Therefore, the organism is no longer able to manage high amounts of glucose in the blood. That is why staying on a diabetic diet that allows reducing the risk of high sugar peaks in the blood could be beneficial to the medical condition of any diabetic patient.

Thus, choosing the right food to eat and choosing the right eating habits in general are one of the main goals for each diabetic person. Generally speaking, diabetic diet is the one that restricts the consumption of various sweets and saturated fats, keeps an eye on the amount of calories, and encourages eating whole grains, most types of vegetables and fruits.

Having diabetes does not mean eating plain and boring food. There are cooking secrets that can make a diabetic meal really delicious. In most of the cases diabetic patient has to change the types of products he or she consumes. Along with that it is necessary to change eating habits in order to prevent overeating while eating at regular times every day.

Many diabetic people do not actually need to have a serious and complicated diet plan. It is enough for them to watch the amount of calories they are eating along with the reduction in carbohydrates and fats intake. This seems to be the best approach for a diabetic person. Another important thing a diabetic patient must keep in mind is eating at a regular time every day, never missing a meal or a snack.

And the recipe:

Diabetic Orange Mango Smoothie

10 min prep

Here in Thailand, we grow mango trees in our garden. So therefore a delicious, healthy, and easy to make recipe this time.

I make this up when I do not have enough mangoes to make a Mango Smoothie. Both will become a regular at our house!



  1. 1 large mango (peeled, pitted, chopped)
  2. 1 large orange or 2 small ones (peeled, wedged)
  3. 1 cup vanilla yogurt (fat free, sugar free)
  4. 1 1/3 cups skim milk
  5. 2 scoops vanilla protein powder
  6. 1 1/2 teaspoons Splenda sugar substitute or simular (to taste)
  7. 4 ice cubes (optional)


  1. Place everything together in a food processor, blender, or Smoothie maker.
  2. Mix until smooth.
  3. Enjoy!


Eat Asian Food For Good Health

Crisp vegetable stir-fries from China, bowls of steaming noodle soup with mint and coriander from Vietnam, fiery jungle curries from Thailand, and fill-you-up sushi rolls from Japan. These are just some of the Asian dishes that are tempting our taste buds and winning the tick of approval from nutritionists around the globe.

With its emphasis on vegetables, rice, clear soups, noodles, fresh fruit, fish and lean meat; Asian food is light, yet filling. It is generally low in fat, with most recipes requiring only small amounts of vegetable oils for cooking. Sweets are healthier too, with none of the rich desserts and pastries of European cuisines. Traditionally, healthy snacks are eaten between meals to help avoid hunger pangs, and to spread food intake over the day.

Eating for a Healthy Heart

There are many reasons why nutritionists recommend Asian fare for a healthy heart:

  • Omega 3 fats from the prawns, scallops, mussels, crabs, abalones and other seafood that is so plentiful in Asia.
  • Vitamin E from cashews, peanuts, almonds and other nuts and seeds.
  • Phytoestrogens from tofu, tempeh and soy drinks.
  • Antioxidants from the many green vegetables, herbs, garlic, onions and green tea.

All these food factors combine to keep blood vessels clear and free of build-up, and to help lower cholesterol and blood pressure. The total fat in Asian food tends to be low and, because vegetable oils are preferred for cooking, saturated fats are also kept to a minimum.

Fighting Cancer and the Aging Process

The abundance of vegetables, fiber-rich fresh herbs (all lightly cooked or served raw), antioxidants, and phytochemicals in the Asian diet, make it work in your favor to protect against many cancers and slow the aging process.

Diet for Diabetes

Anyone with diabetes should have a repertoire of Asian recipes in their kitchen. This is because those aspects of the Asian diet which make it good for weight control and heart health, also make it a must for diabetes management. Enjoy meals and carbohydrates spaced evenly, fresh fruit for dessert, plenty of flavour without fat, variety and freshness.

Which Dishes are Best?


Healthy choices: Steamed dim sims or wontons, steamed fish with black bean sauce, combination vegetables, chow mein dishes, stir-fry meat, chicken or seafood dishes with vegetables, crab and corn soup, clear soup with noodles or dumplings, san choy bau, tofu tossed with vegetables, plain boiled rice, Chinese green tea, jasmine tea. Eat occasionally: Deep-fried entrees such as prawn cutlets, fried dim sims, spring rolls, fried dishes such as sweet and sour, crispy skin chicken, fried rice, Peking duck, pork spare ribs, fried ice-cream.


Healthy choices: Noodles with fish, chicken or pork, noodle soups, sashimi (raw tuna or salmon), steamboat dishes, teppanyaki-style barbecues, sushi nori rolls, steamed rice. Eat occasionally: Tempura (deep-fried seafood and vegetables).


Healthy choices: Clear hot soup (pho) with chicken or beef, noodle soups, meat, seafood or chicken salads, stir-fry meat or scallops with vegetables, fresh prawn rice paper rolls, grilled pork skewers, chicken with lemon grass, steamed ginger fish, stir-fried mixed vegetables, jasmine rice. Eat occasionally: Coconut-based curries, deep-fried finger foods such as crab cakes and spring rolls.


Healthy choices: Dry curries of meat, chicken or vegetables, lean meat kebabs, tandoori chicken or lamb, dhal, naan and roti bread, boiled rice, cucumber and yogurt sambal, chutneys. Eat occasionally: Deep-fried finger foods such as samosas and bhajias, fried breads such as chapati and puri, pappadums, parathas.


Healthy choices: Thai beef salad, satays, dry curries, stir-fry meat, chicken or seafood with vegetables, clear hot and spicy prawn soup (tom yarn goong), grilled chicken satays, jasmine rice. Eat occasionally: Coconut-based curries such as Thai green curry, deep-fried finger foods such as crab cakes and spring rolls, crispy fried noodles.

Author: Anne Morton
Article Source:


How to make a Diabetic Smoothie

Things You’ll Need:

  1. Servings: 4 = 3/4 of a cup
  2. 1 (8) ounce plain nonfat yogurt
  3. 1/4 cup skim milk
  4. 3 packets of Equal sweetner or 1 tsp of Equal Measure
  5. 3 cups of frozen strawberries or other fruit
  6. 1 cup of crushed ice


  1. Combine the first 3 ingredients into a blender.
  2. While the blender is on, add the strawberries or other fruit slowly.
  3. Blend until it is at your desired consistency
  4. Add ice cubs throught the lid and blend until it is smooth.
  5. Drink and Enjoy!

For more diabetic smoothie and drink recipes visit


Eating fruit is not for all diabetics. make sure you have checked with your doctor for dietary needs.


Barbecued prawns with herb marinade

Peter Howard’s 10 laws of the barbecue

Queensland-based TV chef Peter Howard’s Barbecued sold close to 50,000 copies around the world. His new book, Licence to Grill, is an homage to multicultural Australia, adapting Thai, Indian, Middle Eastern and Mediterranean recipes to outdoor cooking.

  1. Always start with a clean barbecue plate. After you finish cooking, clean it ready for the next time.
  2. Be careful when handling food. Don’t leave raw ingredients sitting in the sun. Never let raw meat or its juices come into contact with cooked meat. Never use leftover marinade as a sauce without cooking it first.
  3. Heat your barbecue to the required temperature well before use.
  4. Concentrate on your cooking.
  5. Don’t mask the natural flavours of your ingredients with too many additions.
  6. Don’t be afraid to try something new – but spice your culinary ambitions with realism.
  7. Have the appropriate tools ready before you start cooking.
  8. Ensure the gas tank is filled!
  9. Be aware of any children around the barbecue.
  10. Enjoy yourself – the barbecue attracts good humour and great friends.

Barbecued prawns with herb marinade


  1. 1/2 bunch flat-leaf parsley
  2. 1 bunch coriander
  3. 3 cloves garlic, peeled
  4. 1 tsp sea salt
  5. 1/2 tsp ground cumin powder
  6. 1/2 tsp paprika powder
  7. Pinch cayenne pepper
  8. 50mL lemon juice
  9. 1/3 cup extra virgin olive oil
  10. 12 medium green king prawns
  11. 12 – 15cm bamboo skewers


  1. Finely chop parsley and coriander together with garlic in a food processor.
  2. Add salt, cumin, paprika, cayenne, lemon juice and olive oil. Mix well.
  3. Peel and de-vein prawns, leaving tails intact.
  4. Thread each prawn onto a skewer so that it runs the full length of the prawn.
  5. Add prawns to half the marinade and mix well.
  6. Cover and refrigerate for one hour.
  7. Heat barbecue to medium hot, oil lightly.
  8. Cook prawns for 1-2 minutes each side, turning when they become opaque.
  9. Serve with remaining marinade on the side.

Serves 4


Back to Basics: Drying Vegetables 1

Back to Basics: Drying Vegetables

For thousands of years people have dried vegetables to preserve them for leaner times. Preserving foods by drying is still useful, convenient, inexpensive, and needs less storage space.

Basically, drying preserves food by removing sufficient moisture from food to prevent its decay. Drying requires a method of heating the food to evaporate the moisture and some means of removing the water vapor formed.

Selection of Produce

Select mature yet tender vegetables that have their characteristic color, flavor, and texture. Wilted or inferior vegetables will not make a satisfactory dried product. Over mature vegetables will be tough and fibrous or soft and mushy. After gathering, begin immediately preparing the vegetables for dying. From the garden to the drying tray within 2 hours is a good rule to follow. Wash the vegetables gently but thoroughly to remove dirt and insecticides. Wash them before you cut, shell, or snap them. Sort and discard any that have decay, bruises, or bad spots. Most vegetables need to be pared, trimmed, cored, cut, sliced, or shredded. Keep pieces uniform so they will dry at the same rate.


Enzymes in vegetables are responsible for color and flavor changes during ripening. These changes will continue during drying and storage unless the produce is pretreated to slow down enzyme activity. Blanching is the recommended pretreatment for vegetables. It helps save some of the vitamin content, sets color, and hastens drying by relaxing tissues. Blanching may also prevent undesirable changes in flavor during storage and improve reconstitution during cooking.

You can blanch by steaming or immersing the vegetable in boiling water. Steaming allows the vegetable to retain more of the water-soluble nutrients, but it takes a little longer than immersing.


Use a deep kettle that has a tight-fitting lid and a wire basket, colander, or sieve placed so that steam can circulate freely around the vegetables. Layer the vegetables loosely in the basket no more than 21⁄2 inches deep. Add 2 inches of water to the kettle and bring to a rolling boil. Place the basket of prepared vegetables in the kettle. The water should not come in contact with the vegetables. Cover tightly with the lid and steam until each piece is heated through and is wilted. Test by removing a piece from the center of the container and pressing it. It should feel soft but not completely cooked. Drain vegetables on paper towels or clean cloths.


Use a deep kettle that has a tight-fitting lid. Fill full of water and bring to a vigorous boil. Place the vegetables in a wire basket or colander and submerge them in the boiling water. Work with small quantities only. The water should not stop boiling. Cover tightly with the lid. Remove the vegetables, dip in ice water to cool, and drain on paper towels or clean cloths.