Healthy Eating Habits
One of the key factors of living with diabetes is managing what you eat. At TDI, we take great pride in helping you and your family choose healthy foods and balance your diet with routine exercise. Controlling how much you eat and choosing healthy foods will help you control your blood sugar level and maintain a healthy lifestyle.
Our registered dietitians will help you create individualized meal plans that not only fit your needs, but also allow your family to adjust to your new lifestyle. Our “hands on” cooking classes will help you learn more about cooking foods that are good for you and taste great as well. Cooking classes are offered every third Wednesday of the month from 3:00-4:00 PM. For a cost of $3.00, patients can taste the foods prepared and receive copies of the recipes.
Download our cooking class schedule. 
Our Patient Education Staff at TDI has created Healthy Plates for Adults and Children. These mats are informational sheets displaying and explaining the foods that should be eaten and the quantity to intake per day. These Bilingual mats are laminated and available to purchase for $6.00. For information please contact 210-358-7100.
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Recipes
Black Bean Quesadilla - Soyrizo and Egg Burrito - Hearty Vegetable Soup - Nopalito Salad - Baked Salmon Patties - Sesame Broccoli - Fresh Fruit Parfait - Lemonade
Black Bean Quesadilla
Serving Size: 8
Ingredients:
1 can (15 ounces) 50% less salt black beans, drained and rinsed
¼ cup chopped tomato
3 tablespoons chopped cilantro
1 small can sliced black olives
8 6'' corn tortillas
4 ounces jalapeno jack cheese, shredded
1 bunch spinach leaves, shredded
4 tablespoon hot salsa
Preheat oven to 350°F. Smash beans. Mix in tomato, cilantro, and black olives. Spread evenly over 4 tortillas. Sprinkle with cheese, spinach, and salsa. Top with remaining tortillas.
Bake tortillas on ungreased cookie sheet for 10-12 minutes. Cut into 4 wedges.
Nutrient Analysis:
Calories: 200
Carbohydrates: 25g
Protein: 8g
Fat: 8g
Cholesterol: 15mg
Sodium: 460mg
Fiber: 5g
Exchanges per Serving: 1½ starch, 1 medium fat meat, ½ fat
Recipe from: www.vegsource.com
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SOYRIZO AND EGG BURRITO
Number of Servings: 2
Ingredients:
2 tablespoons Soyrizo
4 eggs
2 corn tortillas
Pam Spray or any non-stick cooking spray
Salt and pepper to taste
Heat up medium cooking pan and coat with non-stick cooking spray. Add soyrizo and heat through (Note: no need to cook soy product). Once soyrizo is warm, add eggs and scramble until mixed well. Remove from heat once eggs are cooked through. Add salt and pepper to taste. Serve on warm corn tortilla.
Nutrient Analysis:
Calories: 213
Carbohydrates: 15 g
Protein: 15 g
Fat: 13 g
Cholesterol: 423 mg
Sodium: 271 mg
Fiber: 1 g
Exchanges per Serving: 1 starch, 2 medium fat proteins
Recipe from: Carol Mejia, MS, RD, LD
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HEARTY VEGETABLE SOUP
Preparation Time: 15 minutes
Number of Servings: 4
Serving Size: 1 cup
Ingredients:
3½ cups boiling water
2 chicken bouillon cubes, low sodium
16 ounce can tomatoes, no salt added
½ cup onion, chopped
½ cup carrots, thinly sliced
½ cup celery, sliced
½ cup green pepper, chopped
½ teaspoon salt
1 tablespoon lemon juice
½ teaspoon sage, crushed dried
½ teaspoon hot pepper sauce
Combine all ingredients in a 3 to 4 quart pot. Bring to a boil, stirring to dissolve bouillon cubes. Cover and simmer gently for 1 hour. Stir occasionally to break up tomatoes into bite sized pieces.
Nutrient Analysis:
Calories: 57
Carbohydrates: 13g
Protein: 2g
Fat: <1g
Cholesterol: 1g
Sodium: 627 mg
Exchanges per Serving: 2 vegetable
Recipe from: http://www.recipesource.com, January 2004
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NOPALITO SALAD
Number of Servings: 4
Ingredients:
2 cups nopales, cleaned and cut in 1 inch pieces
½ cup green onions, chopped
1 tomato, seeded and chopped
¼ cup cilantro, chopped
1 teaspoon salt
½ teaspoon pepper
1 tablespoon fresh lime juice
Blanch nopales for 3 minutes. Drain in ice until nopales are cold. Combine all ingredients and toss gently. Ready to serve.
Nutrient Analysis:
Calories: 40
Fat: 1g
Cholesterol: 0mg
Sodium: 272mg
Fiber: 3g
Exchanges per Serving: 1 vegetable
Recipe from: adopted from Dolores Medellin and Healthy Mexican Cooking, Velda De La Garza, MS, RD
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BAKED SALMON PATTIES
Serving Size: 7 patties
Ingredients:
1 (15.5 ounce) can salmon
2 egg whites
12 low sodium saltine crackers, crushed
1 medium chopped onion
Dash of Tabasco, if desired
Drain most of liquid off salmon. Mash salmon and bones. Add other ingredients. Refrigerate 1 to 2 hours. Measure 1/3 cup for each patty. Put on cooking sheet sprayed with Pam cooking spray. Bake 25 to 30 minutes at 350˚F until brown.
*Can use canned shrimp in place of canned salmon to make baked shrimp patties.
Nutrient Analysis:
Calories: 120
Carbohydrates: 5g
Protein: 15g
Fat: 4g
Cholesterol: 25mg
Sodium: 350mg
Fiber: 0g
Exchanges per Serving: 2 medium fat meats, 1/3 starch
Recipe from: www.cooks.com
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SESAME BROCCOLI
Number of Servings: 4
Serving Size: ½ cup
Ingredients:
2 teaspoons sesame seeds
2 tablespoons low-salt soy sauce
2 tablespoons dry sherry
1 tablespoon sugar
1 tablespoon cider vinegar
1 teaspoon grated peeled gingerroot
1 medium garlic clove, minced
2 cups broccoli florets (about 10 ounces)
Heat a small skillet over medium-high heat. Dry-roast sesame seeds for 1 to 2 minutes, or until golden, stirring constantly. Pour onto a small plate. Set aside.
Put remaining ingredients except broccoli in skillet. Bring to a boil over medium-high heat. Boil for 1 minute, or until mixture measures ¼ cup. Remove from heat.
Meanwhile, steam broccoli for 4 minutes, or until just tender-crisp.
To serve, put broccoli in a shallow serving bowl. Spoon sauce over broccoli. Sprinkle with sesame seeds.
Nutrient Analysis:
Calories: 43
Carbohydrates: 6g
Protein: 2g
Fat: 1g
Cholesterol: 0mg
Sodium: 206mg
Fiber: 1g
Exchanges per Serving: 1 vegetable
Recipe from: American Heart Association
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FRESH FRUIT PARFAIT
Preparation Time: 15 minutes
Number of Servings: 4
Each Serving: ¼ recipe
Ingredients:
2 c low-fat vanilla frozen yogurt
2 c fresh fruit (pineapple, kiwi, strawberries, blueberries, oranges)
¼ c Cool Whip Light
Prepare fresh fruit by chopping it into small chunks. In dessert dishes (or parfait glasses) layer ¼ cup of low-fat vanilla frozen yogurt and ¼ c of diced fruit; repeat layers. Top with 1 T of Cool Whip Light.
Nutrient Analysis:
Calories: 170
Carbohydrates: 35g
Protein: 5.5g
Fat: <1g
Cholesterol: 3mg
Sodium: 70mg
Exchanges per Serving: 1½ starch, 1 fruit, 1 fat
Recipe from: Kid’s Choice Cookbook by Colleen Bartley and John Pateman, 1996.
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LEMONADE
Preparation Time: 5 minutes
Number of Servings: 6
Ingredients:
7½ oz. 100% pure lemon juice from concentrate or fresh squeezed lemons
18 packets Equal® sweetener, or 5½ tsp Equal® For Recipes, or ¾ c Equal® Spoonful
4 c cold water
ice cubes
Combine lemon juice and Equal® in a large pitcher; stir to dissolve Equal®. Add water; blend well and adjust sweetness according to taste. Serve over ice.
Nutrient Analysis:
Calories: 20
Carbohydrates: 6g
Protein: 0g
Fat: 0g
Cholesterol: 0mg
Sodium: 6mg
Exchanges per Serving: ½ fruit
Recipe from: www.equal.com
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Please see our Recipe Archive for past recipes.
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