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100 Healthy Recipes

A well-balanced diet is one part of a healthy lifestyle for people with type 2 diabetes. But it's not always easy to make smart food choices and change the way you eat.

A healthy diet is not just about eating less of the foods you love or achieving weight loss. It is also about making some simple lifestyle changes that you can maintain. It may surprise you to find that you can still enjoy in reasonable amounts many of the foods you currently eat. Remember to discuss your specific food needs with your doctor and dietitian or educator.

Get a head start on good eating with 100 recipes created from healthy food choices. Click on any of the 9 categories below to choose a recipe.

Crustless Cheesecake

Prep Time: 10 minutes

Total Time: 45 minutes

Serves: 10

Crustless Cheesecake
    Ingredients
  • 15 ounces extra-firm silken tofu
  • ½ cup nonfat sour cream
  • 1 cup nonfat cream cheese
  • ½ cup sugar
  • 1 tablespoon vanilla extract
  • 2/3 cup nonfat egg substitute
  • 3 tablespoons lemon juice
  • 2 teaspoons lemon peel
    Preparation:
  • Preheat the oven to 350°F. Spray a 9-inch cake pan with cooking spray.
  • Blend all ingredients together in a blender or food processor until very smooth. Pour into the prepared cake pan.
  • Place the filled cake pan in a large bake-proof pan filled with 1 inch of hot water. Bake until firm in the center, about 45 minutes.
  • Chill completely; cut in 10 slices and top with plum compote or fresh fruit.

Flax Chocolate Chip Cookies

Prep Time: 10 minutes

Total Time: 10 minutes

Serves: 18

Flax Chocolate Chip Cookies
    Ingredients
  • 1 stick trans-fat free margarine
  • 1/3 cup brown sugar
  • 1/3 cup granulated sugar
  • 1 egg white
  • 1 teaspoon vanilla extract
  • 1 cup all purpose flour
  • ½ cup rolled oats
  • ½ cup ground flaxseeds
  • 1 teaspoon apple pie spice
  • 1 cup miniature chocolate chips
    Preparation:
  • Cream margarine and sugars together in a large mixing bowl with hand beaters. Add egg white; mix until smooth.
  • Add the rest of the ingredients. Scrape the bowl and mix until the cookie dough forms a ball.
  • Preheat oven to 350°F. Scoop cookies using small scoop or tablespoon onto nonstick cookie tray.
  • Bake in the oven until done, around 10 minutes. Remove from pan and allow to cool at room temperature. Store in bags or sealed container.

Chewy Chocolate Gingerbread Cookies

Prep Time: 30 minutes

Total Time: 15 minutes

Serves: 24

Chewy Chocolate Gingerbread Cookies
    Ingredients
  • 8 tablespoons trans-fat free stick margarine
  • 1 tablespoon grated ginger root
  • ½ cup dark brown sugar, packed
  • ¼ cup granulated sugar
  • ½ cup unsulfured molasses
  • 1 ½ cups all-purpose flour
  • 1 ¼ teaspoons ground ginger
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon ground cloves
  • ¼ teaspoon ground nutmeg
  • 1 tablespoon cocoa powder
  • 1 teaspoon baking soda
  • 7 ounces semisweet chocolate chips
    Preparation:
  • Beat margarine, ginger, and sugars until smooth, about 4 minutes.
  • Add molasses and dry ingredients; scrape bowl and mix well. Mix in chocolate; turn out onto a piece of plastic wrap.
  • Pat dough out to about 1 inch thick; seal with wrap; refrigerate or freeze until firm, 2 hours or more.
  • Preheat oven to 325°F.
  • Roll dough into 1-½ inch balls; place 2 inches apart on baking sheets. Refrigerate 20 minutes.
  • Roll in granulated sugar. Bake until the surfaces crack slightly, 10 to 12 minutes.

Light Pumpkin Pie With Traditional Crust

Prep Time: 15 minutes

Total Time: 45 minutes

Serves: 8

Light Pumpkin Pie With raditional Crust
    Ingredients
  • 1 pie crust, ready-made, 9-inch
  • 16-ounce can pumpkin
  • ½ cup liquid-egg substitute
  • 1/3 cup sugar
  • 1 ½ cups evaporated skim milk, canned
  • 2 teaspoons pumpkin pie spice
    Preparation:
  • Preheat oven to 350°F.
  • Place pie crust according to package directions.
  • Mix the remaining ingredients in a medium bowl and pour into the crust.
  • Bake until knife comes out clean from center, about 45 minutes. Refrigerate and slice in 8 wedges.
  • Optional: Serve each wedge with nonfat whipped topping.

Baked Bananas

Prep Time: 5 minutes or less

Total Time: 30 minutes

Serves: 4

Baked Bananas
    Ingredients
  • 3 medium bananas
  • 2 tablespoons juice, apple; unsweetened, with vitamin C, frozen concentrated with water
  • 1/8 teaspoon cinnamon, ground
  • 2 teaspoons lemon juice
    Preparation:
  • Preheat oven to 350°F.
  • Peel bananas and slice them in half lengthwise. Place banana halves cut side down in a glass baking dish lightly coated with cooking spray.
  • Mix remaining 3 ingredients together and pour over bananas. Cover and bake for 20-30 minutes, or until tender.

Fresh Berries and Mango Mousse

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

Serves: 4

Fresh Berries and Mango Mousse
    Ingredients
  • 1 mango, fresh
  • 10 ounces tofu, firm, silken, light
  • ¼ cup powdered sugar
  • 1 cup blueberries, fresh or frozen
  • 1 cup raspberries, fresh or frozen
  • 1 cup strawberries, halved
  • 1 cup blackberries, fresh or frozen
    Preparation:
  • Peel and cut the mango. Puree the mango in a food processor or blender. Add tofu and sugar and blend until smooth.
  • Layer Mango Mousse with berries in tall, stemmed dessert glasses or place in small bowl and use as dip for fresh berries.

Blueberry Yogurt Parfait

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

Serves: 2

Blueberry Yogurt Parfait
    Ingredients
  • 1 cup nonfat strawberry yogurt
  • ½ cup blueberries, fresh or frozen
  • 1 tablespoon fat free whipped topping, frozen
  • ¼ cup almonds, sliced
    Preparation:
  • Layer blueberries and yogurt in 2 stemmed glasses. Top with whipped cream and almonds.

Cherry Cheese Tart

Prep Time: 5 minutes or less

Total Time: 50 minutes

Serves: 12

Cherry Cheese Tart
    Ingredients
  • 2 cereal bars, strawberry filled, low-fat
  • 3/4 cup graham cracker crumbs
  • ½ teaspoon ground cinnamon
  • 2 cups frozen sweet and sour cherries (pitted), thawed
  • 8 ounces nonfat cream cheese
  • 1 cup nonfat sour cream
  • 3/4 cup sugar
  • 1 cup nonfat egg substitute or egg whites
  • 1 tablespoon vanilla extract
    Preparation:
  • Place cereal bars, graham cracker crumbs, and cinnamon into food processor. Grind until fine.
  • Lightly coat a deep, glass, baking dish with cooking spray. Pat crumbs onto the bottom and sides of the pan.
  • Drain cherries well and set aside.
  • Preheat oven to 350°F.
  • Blend the cream cheese with hand-beaters or food processor and add the remaining ingredients, one at a time, mixing and scraping bowl well after each addition.
  • Arrange cherries in a single layer over the crust.
  • Pour filling over the top of the cherries and over the top of the crust. Place in preheated oven. Bake until firm in center, about 45 minutes.
  • Cut into 12 pieces. Serve warm or chilled.

Biscotti

Prep Time: 15 minutes

Total Time: 20 minutes

Serves: 18

Biscotti
    Ingredients
  • 2 large eggs
  • ½ cup sugar
  • 1 teaspoon vanilla extract
  • 1 teaspoon almond extract
  • 1 ½ cups all purpose flour
  • 1 teaspoon baking powder
  • ¼ teaspoon salt
  • ½ cup whole almonds, finely chopped
  • ½ cup chocolate chips
    Preparation:
  • Preheat oven to 375°F.
  • Mix all ingredients together in large mixing bowl.
  • Form dough into flat-shaped loaf and place on nonstick baking pan, lightly coated with cooking spray.
  • Bake until firm in center, about 20 minutes.
  • Allow loaf to cool, then slice into thin slices. Distribute the slices on a non-stick baking pan and bake again until golden brown, about 15 minutes.
  • Cool and store in air-tight container up to 1 week.

Strawberry Flax Smoothie

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

Serves: 3

Strawberry Flax Smoothie
    Ingredients
  • 1 cup fresh or defrosted frozen sliced strawberries
  • ½ cup nonfat vanilla yogurt
  • ½ cup skim milk
  • 3 tablespoons flaxmeal
  • ½ teaspoon ground cinnamon
    Preparation:
  • Place all ingredients in blender and blend on high speed until smooth.
  • Pour into glasses and serve immediately.

Berries and Cream

Prep Time: 10 minutes

Total Time: 10 minutes

Serves: 4

Berries and Cream
    Ingredients
  • 3 tablespoons sour cream, fat free
  • 3 tablespoons yogurt, vanilla, nonfat
  • 1 cup sliced strawberries, fresh
  • 1 cup blueberries
  • 1/2 cup raspberries
    Preparation:
  • Combine sour cream and yogurt in a mixing bowl.
  • Stir well and add strawberries and blueberries.
  • Spoon into 4 dessert dishes; top with raspberries.

Hi-Phy Fruit Salad

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

Serves: 4

Hi-Phy Fruit Salad
    Ingredients
  • 1 cup canned peaches, sliced, in juice
  • 1 cup skinless red grapes, sliced in half
  • 1 cup diced kiwi
  • 1 cup sliced strawberries
  • 1 tablespoon mint, fresh, chopped
    Preparation:
  • Mix all ingredients in medium-sized mixing bowl. Chill until ready to serve.
  • Serve in individual dessert glasses.

Maple Pecan Scones

Prep Time: 10 minutes

Total Time: 20 minutes

Serves: 24

Maple Pecan Scones
    Ingredients
  • 3 cups all purpose flour
  • 1 cup pecans, chopped
  • 1 ¼ tablespoons baking powder
  • 3/4 cup trans-fat free margarine
  • ½ cup maple syrup
  • 1/3 cup skim milk
    Preparation:
  • Preheat oven to 375°F.
  • Combine flour, nuts, baking powder, and margarine in a medium-sized mixing bowl. Mix by hand until margarine is in pea-sized pieces, then add maple syrup and milk. Mix well.
  • Turn scone dough onto floured board. Roll to one-inch thickness and cut in small rectangular pieces, making 2 dozen scones.
  • Place scones spread apart on a nonstick tray. Bake until firm in center and golden on edges and bottom, about 20 minutes. Cool and serve warm.

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