ZWT 8 -- Lighten Up for Diabetes

[PaulaG]

100 players are traveling the world for seven weeks on a whirlwind Zaar World Tour 8.
Come check out our recipes, see the places we've been and what we have learned.
ZWT8-Virtually Traveling the World!~Main Thread


This Challenge showcases the Diabetic Forum




Start Date: August 1

End Date: August 12 deadline midnight Zaar Time

Challenge: Individual Non-Cooking Challenge (3 players)
Points: 5 points individual challenge

ZWT 8 All Players Cookbook ~ US Southwest/Tex_Mex

Tex-Mex is a term that is used to describe a cuisine that developed along the border of Texas and Mexico and has spread throughout the country. It is a regional American cuisine that blends food products available in both the United States and Mexico with the culinary influence of Mexican cuisine.

Tex-Mex relies heavily on the use of melted cheese, meat such as beef and pork, beans, and spices, in addition to Mexican-style tortillas. Tortillas can be made with either corn or flour. The flour tortillas are very common and popular in Tex-Mex cooking.

True Mexican cuisine relies upon corn, beans, squash, chilie peppers combined with such seasonings as chiles, oregano, cilantro, epazote, cinnamon, and cocoa. Chipotle, a smoke-dried jalapeño chilli, is also common in Mexican cuisine and many dishes also contain garlic and onions.

Go into a "Mexican" restaurant along the border and you will find Tex-Mex food offered. A combination plate #1 may consist of 2 enchiladas smothered in melted cheese, re-fried beans again topped with melting cheese and Spanish rice. These are generally loaded with fat, sodium and carbohydrates. None of these are friendly to the diabetic and this diet has lead to an epidemic of diabetes among the Mexican-American and Indian populations.

Carbohydrates are one of the major food categories (the others include proteins and fats) in a type 2 diabetes diet. They provide fuel for the body in the form of glucose. Glucose is a sugar that is the primary means of energy for all of the body's cells.

There are two ways to classify carbohydrates -- simple and complex. Simple carbohydrates are sugars -- like glucose, sucrose, lactose, and fructose. They are found in refined sugar and in fruits. Complex carbohydrates are the starches, which are the simple sugars bonded together chemically -- they are found in beans, nuts, vegetables, and whole grains. Complex carbohydrates are considered healthier mostly because they are digested by the body slowly, providing a steady source of energy. They also contain valuable amounts of fiber.

This recipe Mexican Cinnamon Rice has 38.6grams of carbohydrates per serving. It calls for brown rice which is a complex carbohydrate but it also has 1/2 cup currants or raisins. The fruit is loaded with simple sugars that can result in blood sugar spikes. One way to reduce the carbohydrate count would be to reduce or omit the dried fruit and using chopped nuts instead.

This is a non-cooking challenge.
(1) Select a recipe from the ZWT 8 All Players Cookbook ~ US Southwest/Tex_Mex and lighten it up by making it more diabetic friendly by reducing the fat, sodium and making it more carb friendly by using complex carbohydrates in lieu of simple carbohydrates.
(2) Post your recipe selection in this thread.
(3) The nutritional values can easily be obtained by entering the recipe in your private recipe collection and copying the values in the thread.
(4) When complete post the updated nutritional values in this thread and briefly explain how you "lightened-up" the recipe.

Please remember to:
~ Post your Recipe Selection in this thread (Include your team name and banner)
~ Post your completion in this thread to include new nutritional values.(Include your team name and banner)

[PaulaG]

Scoreboard

Congratulations teams! Here are the scores for the Lighten Up for Diabetes Challenge

Bistro Babes Status 10 points
1. Nancy's Pantry, Pepper Jack, Chicken and Peach Quesadillas, #434916 by January Bride (Page 5)
2. K9 Owned, Beef Tortilla Cake, #370187 by Boomette (Page 6)
3.

The Wild Bunch Status 15 points
1. Debbie R. - Poblano Mashed Potatoes, #315201 by lazyme page 1
2. KateL -- King Ranch Casserole by sophie-a-toast page 2
3. IngridH --Grilled Santa Fe Chicken by AlainaF page 2

Diners, Winers and Chives Status 15 points
1. Bonnie G #2 -- Rich Mexican Custard by Elmotoo page 1
2. threeovens -- Sweetwater Ranch Spice Cake by CJAY page 1
3. mersaydees, Breakfast Burrito With Green Beans, #465906 by Dienia B (Page 6)

Om Nom Nommers Status 15 points
1. FLKeysJen, Cheese Con Queso Dip, #317210 by Chef PotPie Page 3
2. Mikekey, Lime Pie La Lechera, #484389. by momophet (Page 4)
3. Random Rachel, Pine Nut Rice Pilaf (Pi�on Rice Pilaf), #202897 by Mikekey (Page 5)

Jammin' Jazzberries Status 15 points
1. Dienia B. -- Jalapeno Mashed Potatoes lavender lynnpage 1
2. JanuaryBride, Easy Mexican Mac and Cheese #330913 by FLKeysJen. (Page 5)
3. HokiesMom, Taco Egg Cups, #363600 by Cadillacgirl (Page 6)

The Fearless Red Dragons Status 10 points
1. morgainegeiser, recipe 470544 by Dienia B. (Page 4)
2. Lavender Lynn, Salmon With Coriander Rub and Lime Cream, #467023 by Queen Dana (Page 4)
3.

Chefs Gone Wild Status 15 points
1. Annacia -- Chocolate Mexican Wedding Cookies by Baby Kato page 1
2. Tea Girl -- Mexican Chef Salad by Bayhill page 2
3. loof, Chicken Zucchini Ol�, #461091 Northwest Girl (Page 4)

Lively Lemon Lovelies Status 15 points
1. Rita~ -- Taco Layer Dip by Starrynews page 1
2. Cadillacgirl -- South-West Marinade, #416953 by Boomette -- page 3
3. Mia in Germany, Juicy Texas Burgers, #280374 by Elle Firebrand (Page 6)

The Herbaceous Curvaceous Honeys Status 15 points
1. Dreamer in Ontario -- Speedy White Chicken Enchiladas, #236995 by iewe -- page 3
2. Ma Field, Southwestern Cheese Grits Breakfast Bowl With Avocado Salsa, #471515 by PaulaG (Page 4)
3. FloridaNative, Pineapple Coconut Empanadas, #95647 by SusieD (Page 4)

[Debbie R.]

I chose lazyme's Poblano Mashed Potatoes #315201. I chose to lower the glycemic index by replacing russet potatoes with sweet potatoes. I lowered the fat in two ways: (1) use nonfat sour cream and (2) use less olive oil, but the highest quality that the cook can afford and drizzle it on top rather than mixing it in. That method would probably work best on plated food; however, it could be done for a serving bowl too. I think the difference in quality and presentation would easily substitute for having a (possibly) less-intense oil diffused throughout. If you wanted complexity, you could do a garlic-flavored EVOO. Don't salt the cooking water.

Frankly, at 3 lb of potatoes for 6 servings, that's a half-pound of potatoes and that's just too much. A diabetic serving size of potatoes is probably around one-half cup, which is about 3 ounces. Therefore, the servings sizes should be changed too. I didn't do that, because I wasn't sure that was allowed, but if it is, take my updated values below and divide them by half. This amount of potatoes should make 12 diabetic servings.

My updated values are, without reducing too-large serving size:

Calories 312.0 Calories from Fat 56 18%; Total Fat 6.2 g 9%; Saturated Fat 1.1 g 5%; Cholesterol 3.8 mg 1%l Sodium 161.5 mg 6%; Total Carbohydrate 59.1 g 19%; Dietary Fiber 9.7 g 39%; Sugars 12.5 g 50%Protein 7.1 g 14%

The original ones were

Calories 374.6 Calories from Fat 165 44%; Total Fat 18.3 g 28%; Saturated Fat 6.4 g 32%; Cholesterol 16.8 mg 5%; Sodium 39.9 mg 1%; Total Carbohydrate 48.2 g 16%; Dietary Fiber 7.9 g 31%; Sugars 1.8 g7%; Protein 7.4 g

The GI link is:
http://www.diabetes.org/food-and-fitness/food/planning-meals/the-glycemic-index-of-foods.html


Is this an acceptable submission?

[Annacia]

Hi Gals, I'm Home!

I'm certainly in for this challenge. Recipe choice to follow

[PaulaG]

Debbie R. wrote:


I chose lazyme's Poblano Mashed Potatoes #315201. I chose to lower the glycemic index by replacing russet potatoes with sweet potatoes. I lowered the fat in two ways: (1) use nonfat sour cream and (2) use less olive oil, but the highest quality that the cook can afford and drizzle it on top rather than mixing it in. That method would probably work best on plated food; however, it could be done for a serving bowl too. I think the difference in quality and presentation would easily substitute for having a (possibly) less-intense oil diffused throughout. If you wanted complexity, you could do a garlic-flavored EVOO. Don't salt the cooking water.

Frankly, at 3 lb of potatoes for 6 servings, that's a half-pound of potatoes and that's just too much. A diabetic serving size of potatoes is probably around one-half cup, which is about 3 ounces. Therefore, the servings sizes should be changed too. I didn't do that, because I wasn't sure that was allowed, but if it is, take my updated values below and divide them by half. This amount of potatoes should make 12 diabetic servings.

My updated values are, without reducing too-large serving size:

Calories 312.0 Calories from Fat 56 18%; Total Fat 6.2 g 9%; Saturated Fat 1.1 g 5%; Cholesterol 3.8 mg 1%l Sodium 161.5 mg 6%; Total Carbohydrate 59.1 g 19%; Dietary Fiber 9.7 g 39%; Sugars 12.5 g 50%Protein 7.1 g 14%

The original ones were

Calories 374.6 Calories from Fat 165 44%; Total Fat 18.3 g 28%; Saturated Fat 6.4 g 32%; Cholesterol 16.8 mg 5%; Sodium 39.9 mg 1%; Total Carbohydrate 48.2 g 16%; Dietary Fiber 7.9 g 31%; Sugars 1.8 g7%; Protein 7.4 g

The GI link is:
http://www.diabetes.org/food-and-fitness/food/planning-meals/the-glycemic-index-of-foods.html


Is this an acceptable submission?

WOW! What an amazing job!!!

[PaulaG]

Annacia wrote:


Hi Gals, I'm Home!

I'm certainly in for this challenge. Recipe choice to follow

Hey sweetie good to see you.

[Bonnie G #2]

this challenge is near and dear to my heart as my Mother and 2 of my sisters suffer from this and I'm always looking for recipes when they visit. So Bonnie G #2 will "Lighten Up" Rich Mexican Custard Original values:

Servings Per Recipe: 4

Amount Per Serving% Daily ValueCalories 392.2
Calories from Fat 190%
Total Fat 21.1 g32%
Saturated Fat 10.3 g51%
Cholesterol 312.9 mg104%
Sodium 281.4 mg11%
Total Carbohydrate 35.1 g11%
Dietary Fiber 0.9 g3%
Sugars 33.6 g134%
Protein 16.5 g33%.

I've changed it by using low fat cream cheese, low fat milk and splenda blend brown sugar - the new values are:


Servings Per Recipe: 4

Amount Per Serving% Daily ValueCalories 276.7
Calories from Fat 138%
Total Fat 15.4 g23%
Saturated Fat 7.2 g36%
Cholesterol 298.6 mg99%
Sodium 280.0 mg11%
Total Carbohydrate 17.6 g5%
Dietary Fiber 0.9 g3%
Sugars 16.3 g65%
Protein 17.4 g34%.

Hope this is right?

[threeovens]

This is a subject that is near and dear to my heart since DH is diabetic. He's been ill recently and also has lost more than 100lbs (on purpose). Last Friday he was taken off daily insulin. It's been 5 days, so far, and no sugar-related problems at all! I often look for ways to lighten up food without telling him, lol.

I have chosen Sweetwater Ranch Spice Cake only because I have been suffering from a tremendous sweet tooth lately.

The ingredients:

AS WRITTEN (MY CHANGES)

2 1/2 cups all-purpose flour (1 1/2 cups all-purpose flour and 1 cup whole wheat flour)
1 teaspoon baking powder
1 teaspoon cinnamon
1/2 teaspoon salt
1/2 teaspoon allspice
1/2 teaspoon ginger
1/2 teaspoon nutmeg
1/2 cup butter or 1/2 cup margarine, softened {1/2 cup applesauce)
1 1/2 cups packed brown sugar (1 1/2 cups Splenda Brown Sugar Blend)
2 egg yolks
1 teaspoon baking soda
1 1/4 cups buttermilk
1 teaspoon vanilla
2/3 cup coarsely chopped pecans
2 egg whites
1/2 cup brown sugar (1/4 cup Splenda Brown Sugar Blend and 1 tsp cream of tartar and 1 tsp vanilla extract)

Nutritional Values:

AS WRITTEN:

Calories 367.8
Calories from Fat 119 32%
Total Fat 13.2 g 20%
Saturated Fat 5.6 g 28%
Cholesterol 49.0 mg 16%
Sodium 347.6 mg 14%
Total Carbohydrate 58.5 g 19%
Dietary Fiber 1.4 g 5%
Sugars 37.2 g 149%
Protein 5.2 g 10%

LIGHTENED UP:

Calories 166.4
Calories from Fat 51 31%
Total Fat 5.7 g 8%
Saturated Fat 0.8 g 4%
Cholesterol 28.6 mg 9%
Sodium 272.9 mg 11%
Total Carbohydrate 24.1 g 8%
Dietary Fiber 2.3 g 9%
Sugars 1.7 g 6%
Protein 5.3 g 10%

[Annacia]

I have adapted Chocolate Mexican Wedding Cookies #341930 by Baby Kato for this challenge.

As written:
1 cup unsalted butter, softened 1/8 teaspoon salt
1/3 cup powdered sugar 1/2 cup powdered sugar, for
2 teaspoons pure vanilla extract garnish
1 3/4 cups pastry flour 1/4 cup ground cocoa powder
1 cup pecans, ground
1/2 cup milk chocolate, grated
3/4 teaspoon ground cinnamon
1/16 teaspoon ground cayenne pepper


As an insulin dependent diabetic a lot of my time is spent thinking about my diet. It's usually grains, veggies and fruit, fat free or low fat dairy and smaller amounts of meat. That said, I'm still very human and sometimes I want a cookie or two. The following adaptation is typical of how I make that happen.

1. I have changed the butter to heart healthy margarine.
2. Replaced powdered sugar with Splenda granulated.
3. The original 1 3/4 pastry flour was changed to 1 cup whole wheat flour and 3/4 cup pastry flour.
4. Cut the ground pecans from 1 cup to 1/2 cup.
5. Replaced the milk chocolate with bittersweet.
5. Replaced 1/2 a cup of powered sugar with Splenda (Homemade Powdered Sugar With Splenda and Glazes for garnish)

Numbers on original recipe:
Calories 347.1
Calories from Fat 219 63%
Total Fat 24.3 g 37%
Saturated Fat 11.4 g 57%
Cholesterol 42.2 mg 14%
Sodium 32.8 mg 1%
Total Carbohydrate 30.5 g 10%
Dietary Fiber 2.1 g 8%
Sugars 12.3 g 49%
Protein 3.5 g 7%

My Version:
Calories 84.8
Calories from Fat 43 51%
Total Fat 4.8 g 7%
Saturated Fat 1.1 g 5%
Cholesterol 0.0 mg 0%
Sodium 86.2 mg 3%
Total Carbohydrate 10.2 g 3%
Dietary Fiber 1.4 g 5%
Sugars 1.8 g 7%
Protein 1.6 g 3%

[Rita~]

here for the Lively Lemon Lovelies




I picked Taco Layer Dip #257182 by Starrynews to remake.
Amount Per Serving% Daily ValueCalories 129.2 Calories from Fat 9473%Total Fat 10.5 g16%Saturated Fat 5.4 g27%Cholesterol 25.8 mg8%Sodium 184.7 mg7%Total Carbohydrate 4.5 g1%Dietary Fiber 0.6 g2%Sugars 2.2 g9%Protein 4.8 g9

12 ounces guacamole This doesn`t have NI included so I didn`t change but I would u fresh avocados
2 tablespoons mayonnaise replaced with 2 teaspoons lime juice
1 cup sour cream replaced with 1 cup low-fat plain yogurt or 1 cup kefir, drained 4 tablespoons mayonnaise
2 tablespoons taco seasoning replaced with taco seasoning
1/4 teaspoon cumin
1/4 teaspoon garlic
1/4 teaspoon parsley
1/4 teaspoon oregano
1/4 teaspoon chili powder
1 cup cheddar cheese, shredded replace with low fat
1 cup monterey jack cheese, shredded replaced with low fat
2 tomatoes, chopped
1 bunch green onion, chopped
1 (4 1/2 ounce) can green chilies, chopped

bringing the recipe to much healthier eats

Amount Per Serving% Daily ValueCalories 46.3 Calories from Fat 1942%Total Fat 2.1 g3%Saturated Fat 1.3 g6%Cholesterol 6.5 mg2%Sodium 90.8 mg3%Total Carbohydrate 2.3 g0%Dietary Fiber 0.3 g1%Sugars 1.6 g6%Protein 4.5 g9%
For more healthy goodness
use fresh sliced veggies like cukes, carrots, sun choke, jicama in place of tortilla chips.

[Dienia B.]

http://i270.photobucket.com/albums/jj81/HokiesLady65/JJSmaller.jpg
am making Jalapeno Mashed Potatoes 282426 lavender lynns recipe
2 1/2 lbs potatoes,
peeled and diced
1/2 cup butter, cubed
1/2-3/4 cup heavy cream,
warm
1 jalapeno pepper, roasted, peeled, and pureed
salt and pepper
erving Size: 1 (230 g)
Servings Per Recipe: 6
Amount Per Serving%
Daily ValueCalories 350.3
Calories from Fat 205
58%
Total Fat 22.8 g
35%
Saturated Fat 14.3 g
71%
Cholesterol 67.8
mg22%Sodium 154.0 mg
6%
Total Carbohydrate 33.7
g11%
Dietary Fiber 4.2 g
16%
Sugars 1.6
g6%
Protein 4.4 g8%

the changes are
2 T butter instead of 1/2 cup
1/4 c milk
1/4 c potato water
3 T non fat sour cream and these 3 mixed instead of cream 1 1/2 lbs potatoes and 1/2 head cauliflower no salt
here is my Dees Jalapeno Mashed Potatoes
Amount Per Serving
Amount Per Serving%
Daily ValueCalories 224.3 vs350.3
Calories from Fat 56 25% vs 205 58%
Total Fat 6.2 g 9% vs 22.8g 35%
Saturated Fat 1.4 g 7% vs 14.3g 71%
Cholesterol 1.5 mg 0% vs 67.8mg 22%
Sodium 105.5 mg 4% vs 154.0m 6%
Total Carbohydrate 37.9 g 12% vs 33.7g 11%
Dietary Fiber 5.3 g 21%vs 4.29 16%
Sugars 4.0 g 16% vs 4.29 16%
Protein 5.8 g 11% vs4.4 g 8%

Read more at: http://www.food.com/recipe/dees-jalapeno-mashed-potatoes-484727?oc=linkback

[Dienia B.]

i need to check #s they seem wrong will fix tommorrow

[PaulaG]

Bonnie G #2 wrote:
this challenge is near and dear to my heart as my Mother and 2 of my sisters suffer from this and I'm always looking for recipes when they visit. So Bonnie G #2 will "Lighten Up" Rich Mexican Custard Original values:

Servings Per Recipe: 4

Amount Per Serving% Daily ValueCalories 392.2
Calories from Fat 190%
Total Fat 21.1 g32%
Saturated Fat 10.3 g51%
Cholesterol 312.9 mg104%
Sodium 281.4 mg11%
Total Carbohydrate 35.1 g11%
Dietary Fiber 0.9 g3%
Sugars 33.6 g134%
Protein 16.5 g33%.

I've changed it by using low fat cream cheese, low fat milk and splenda blend brown sugar - the new values are:


Servings Per Recipe: 4

Amount Per Serving% Daily ValueCalories 276.7
Calories from Fat 138%
Total Fat 15.4 g23%
Saturated Fat 7.2 g36%
Cholesterol 298.6 mg99%
Sodium 280.0 mg11%
Total Carbohydrate 17.6 g5%
Dietary Fiber 0.9 g3%
Sugars 16.3 g65%
Protein 17.4 g34%.

Hope this is right?

BonnieG, thank you so much. The little changes can make a world of difference. I know your family really appreciates you and all that you do.

[PaulaG]

threeovens wrote:


This is a subject that is near and dear to my heart since DH is diabetic. He's been ill recently and also has lost more than 100lbs (on purpose). Last Friday he was taken off daily insulin. It's been 5 days, so far, and no sugar-related problems at all! I often look for ways to lighten up food without telling him, lol.

I have chosen Sweetwater Ranch Spice Cake only because I have been suffering from a tremendous sweet tooth lately.

The ingredients:

AS WRITTEN (MY CHANGES)

2 1/2 cups all-purpose flour (1 1/2 cups all-purpose flour and 1 cup whole wheat flour)
1 teaspoon baking powder
1 teaspoon cinnamon
1/2 teaspoon salt
1/2 teaspoon allspice
1/2 teaspoon ginger
1/2 teaspoon nutmeg
1/2 cup butter or 1/2 cup margarine, softened {1/2 cup applesauce)
1 1/2 cups packed brown sugar (1 1/2 cups Splenda Brown Sugar Blend)
2 egg yolks
1 teaspoon baking soda
1 1/4 cups buttermilk
1 teaspoon vanilla
2/3 cup coarsely chopped pecans
2 egg whites
1/2 cup brown sugar (1/4 cup Splenda Brown Sugar Blend and 1 tsp cream of tartar and 1 tsp vanilla extract)

Nutritional Values:

AS WRITTEN:

Calories 367.8
Calories from Fat 119 32%
Total Fat 13.2 g 20%
Saturated Fat 5.6 g 28%
Cholesterol 49.0 mg 16%
Sodium 347.6 mg 14%
Total Carbohydrate 58.5 g 19%
Dietary Fiber 1.4 g 5%
Sugars 37.2 g 149%
Protein 5.2 g 10%

LIGHTENED UP:

Calories 166.4
Calories from Fat 51 31%
Total Fat 5.7 g 8%
Saturated Fat 0.8 g 4%
Cholesterol 28.6 mg 9%
Sodium 272.9 mg 11%
Total Carbohydrate 24.1 g 8%
Dietary Fiber 2.3 g 9%
Sugars 1.7 g 6%
Protein 5.3 g 10%

Wow what a difference. Thank you for taking the challenging and a big congratulations for your DH. I know that you are a big support to him even if he doesn't always know it.

[PaulaG]

Annacia wrote:


I have adapted Chocolate Mexican Wedding Cookies #341930 by Baby Kato for this challenge.

As written:
1 cup unsalted butter, softened 1/8 teaspoon salt
1/3 cup powdered sugar 1/2 cup powdered sugar, for
2 teaspoons pure vanilla extract garnish
1 3/4 cups pastry flour 1/4 cup ground cocoa powder
1 cup pecans, ground
1/2 cup milk chocolate, grated
3/4 teaspoon ground cinnamon
1/16 teaspoon ground cayenne pepper


As an insulin dependent diabetic a lot of my time is spent thinking about my diet. It's usually grains, veggies and fruit, fat free or low fat dairy and smaller amounts of meat. That said, I'm still very human and sometimes I want a cookie or two. The following adaptation is typical of how I make that happen.

1. I have changed the butter to heart healthy margarine.
2. Replaced powdered sugar with Splenda granulated.
3. The original 1 3/4 pastry flour was changed to 1 cup whole wheat flour and 3/4 cup pastry flour.
4. Cut the ground pecans from 1 cup to 1/2 cup.
5. Replaced the milk chocolate with bittersweet.
5. Replaced 1/2 a cup of powered sugar with Splenda (Homemade Powdered Sugar With Splenda and Glazes for garnish)

Numbers on original recipe:
Calories 347.1
Calories from Fat 219 63%
Total Fat 24.3 g 37%
Saturated Fat 11.4 g 57%
Cholesterol 42.2 mg 14%
Sodium 32.8 mg 1%
Total Carbohydrate 30.5 g 10%
Dietary Fiber 2.1 g 8%
Sugars 12.3 g 49%
Protein 3.5 g 7%

My Version:
Calories 84.8
Calories from Fat 43 51%
Total Fat 4.8 g 7%
Saturated Fat 1.1 g 5%
Cholesterol 0.0 mg 0%
Sodium 86.2 mg 3%
Total Carbohydrate 10.2 g 3%
Dietary Fiber 1.4 g 5%
Sugars 1.8 g 7%
Protein 1.6 g 3%

I am amazed at what a difference your few changes made in the calories, carbs and fat. With the use of the whole wheat flour it also increased the fiber content. Way to go.