Pink Beet Hummus with Avocado Toast

*Recipe from the Diabetes Cookbook For Dummies

Yogurt is often used as a substitute for cream among the more health-conscious people in the region. This recipe, even though healthful, has the same smooth and creamy texture as the traditional, yet more fattening, cooked cream desserts.

Prep time: 10 min Cook time: 2 min Yield: 4 servings

  • 4 slices good quality whole wheat, barley, or oat bread

    4 teaspoons Amy Riolo Selections or other good quality extra-virgin olive oil, divided

    1 cup cooked beets (see Note Tip)

    1/4 cup tahini

    1/4 cup fat-free plain Greek yogurt

    2 ripe avocadoes, halved and pitted

    1/8 teaspoon unrefined sea salt or fleur de sel

  • 1. Toast the bread in a toaster or under the broiler to desired doneness.

    2. Drizzle ½ teaspoon of EVOO over each piece of bread.

    3. Place beets in a food processor. Add the tahini, salt, and Greek yogurt to the food processor. Pulse the

    food processor on and off.

    4. Add water, tablespoon by tablespoon, to get an extra-creamy consistency (you should need less than

    1/4 cup in total). Scrape down the sides of the food processor, and purée for 1–2 additional minutes, or

    until extremely creamy. Taste and adjust seasoning if necessary.

    5. Slather ¼ of the beet dip across each piece of bread.

    6. Scoop the avocado out of the shell and place the flesh from ½ of each avocado on each of the pieces of

    bread.

    7. Drizzle the remaining EVOO (1/2 tsp per piece) over each piece of toast.

    8. Sprinkle with sea salt and serve warm.

Whole Grain Waffles with Apple and Spice Compote

*Recipe from the Diabetes Cookbook For Dummies

Prep time: 5 min Cook time: 10min Yield: 2 servings

  • 1 large egg

    2 teaspoons pure vanilla extract, divided

    ¼ cup organic milk or almond milk

    1 Tablespoon flax seeds

    1 cup barley or whole wheat flour

    Pinch salt

    ½ teaspoon baking soda

    2 teaspoons unsalted butter, melted, or oil, for waffle maker and compote

    2 fresh apples, diced

    1 teaspoon ground pure cinnamon

    ¼ teaspoon ground cloves

    1 teaspoon pure vanilla extract

    2 tablespoons good quality raw honey

  • 1 Plug in the waffle maker and read through instructions if using for the first time.

    2 In a medium bowl, whisk together the eggs, vanilla, and milk.

    3 Stir in the flax seeds, flour, salt, and baking soda, mixing well to combine.

    4. If the batter seems to thick, add water, a tablespoon at a time to make a batter the consistency of a slightly

    thicker than normal pancake batter.

    5. Heat 1 teaspoon butter in a large wide skillet over medium high heat.

    6. Add apples and toss to coat with butter. Cook, stirring often, for 5-10 minutes, uncovered, until they begin

    to soften.

    7. Sprinkle cinnamon and cloves over apples and stir in vanilla and honey.

    Brush the waffle maker with the melted butter or oil. Pour approximately 1/3 cup of batter onto the hot maker.

    8. Using a spoon, spread the batter to the corners before shutting the lid.

    9. Cook until waffles are puffy and golden (approximately 3-5 minutes). Some waffle makers will have lights

    to tell you when the iron is preheated and when the waffles have finished cooking.

    10. Spoon apple compote over the warm waffles and serve immediately.

Baked Italian Eggs with Tomatoes and Herbs

*Recipe from the Diabetes Cookbook For Dummies

Prep time: 15 min Cook time: 15 min Yield: 4 servings

  • 2 tablespoons Amy Riolo Selections or other good quality EVOO, divided

    1 pint cherry tomatoes, (yellow, orange, and red if possible)

    1 clove garlic, minced

    Handful fresh basil

    2 cups baby arugula or kale

    4 eggs

    1/8 teaspoon unrefined sea salt

    1/8 teaspoon freshly ground black pepper, or to taste.

  • 1 Preheat oven to 425 F degrees.

    2 Heat 1 Tablespoon EVOO in a large, shallow sauté pan over medium high heat.

    3. Add cherry tomatoes and stir to coat. Allow to cook for 5 minutes, or until slightly tender.

    4. Add basil, arugula, and cook for an additional 5 minutes until greens are tender.

    5. Line an 8-inch square glass baking dish or 4 oven proof ramekins with the remaining tablespoon of EVO.

    6. Pour tomato mixture into the bottom of the dish or divide evenly among ramekins.

    7. Make 4 wells in mixture and break eggs into each (or place one each in ramekin)

    8.Season with salt and paper.

    9. Bake, uncovered for 5-10 minutes, or until eggs are set.

    10. Remove from oven and serve warm.

Kiwi, Banana, and Orange Fruit Salad with Almond Butter

*Recipe from the Diabetes Cookbook For Dummies

Prep time: 5 min Cook time: 0 min Yield: 2 servings

  • 2 kiwis

    1 banana

    1 orange or 2 mandarins

  • 1 Peel kiwis and slice into thin rounds. Slice each round in half to create a half moon.

    2 Slice the banana into rounds.

    3 Peel the orange or mandarins, and break into segments.

    4. Using the drawing as a guide, arrange half of the banana slices to look like palm tree trunks

    5. Use the kiwi segments to create the foliage on the opts of the trees.

    6. Spread almond butter at the base of trees and arrange orange segments on top.

Black Bean, Corn, and Red Pepper Sunshine Salad

*Recipe from the Diabetes Cookbook For Dummies

Prep time: 5 min Cook time: 0 min Yield: 2 servings

  • ½ cup cooked black beans

    ¼ cup frozen corn, thawed, or fresh

    2 roasted red peppers, rinsed and diced

    2 cups fresh baby spinach

    2 tablespoons Amy Riolo Selections or good-quality extra-virgin olive oil

    Pinch of unrefined sea salt

    1/8 teaspoon freshly ground black pepper

    1 lime, halved

  • 1 Combine beans, corn, roasted red peppers, and spinach in a large bowl.

    2 Toss to coat. If storing, divide into 2 airtight containers and place in the fridge and dress with olive oil,

    salt, pepper, and lime before serving.

    3 If eating immediately, toss with olive oil, sea salt, black pepper, and lime.

    Note: It’s best to soak and cook your own beans. The traditional way is to place dry beans in a large heat – proof bowl and

    cover with water over night. The next day, place in a pot and cover with water. Bring to a boil over high heat, reduce heat to low

    and cook, 45 mins to 1 hour, or until tender. I like to prepare dried beans once a week to have them on hand. If you forget to

    soak the beans the night before, you can follow the same process but cover them with boiling water for 1 hour and then drain

    and cook the same way. The recipe will have the same effect.

    Vary It! Use no-sodium added canned beans of your choice instead of the dried black beans, but be sure to rinse them well

    and omit the added salt in this recipe if using them.