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Tantalize Your Tastebuds With These Cinco de Mayo Foods From Fire 'N Ice!
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Banana Bran Muffins Cornmeal Pancakes With Serrano & Ginger
Still Hungry? Looking for more recipe ideas? You'll find more than 50 additional recipes for your Cinco de Mayo Fiesta from these past features: Celebrate Cinco de Mayo With A New Attitude! Las Posadas ~ Preparing For La Navidad
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Cinco de Mayo is one foreign holiday
that seems almost as American as apple pie in many southwestern regions of the United
States, where festive Hispanic revelers crowd the streets, restaurants, and parks
with singing, dancing, picnics, fiestas and foods that celebrate their Latin heritage. Did you know that on average, Latinos are 1.5 times as likely to have diabetes as non-Hispanic whites of similar age? According to American Diabetes Association statistics:
This year, Cinco de Mayo offers the perfect opportunity for you to get acquainted with real Latin culture by exploring the lighter side of Mexican cooking. Take a break from the typical Tex-Mex fare, usually loaded with fat and calories. Authentic Mexican cuisine boasts a delicious combination of fresh vegetables, wholesome grains, hearty legumes, and bold seasonings. The recipes below are all from Fire 'n' Ice, by Linda Matthie-Jacobs & Sheri Morrish, our choice for "Mexican food with a bold new attitude!" We featured this cookbook in a full page review in the Cinnamon Hearts culinry newsletter in May, 1997. Although Fire 'n' Ice is not a diabetic cookbook, the recipes are so healthy we’ve tweaked them just a touch to fit the meal plan of almost anyone who has diabetes. In the spirit of Cinco de Mayo, we're inviting readers of all ethnicities to sample some new and healthier Latin flavors from Fire 'n' Ice. You don't have to have diabetes to enjoy these fiery foods ~ Just bring your appetite and a healthy new attitude!
MAYAN ICED COFFEE 4 tsp instant coffee granules (espresso granules, if available) Combine instant coffee, sugar and boiling water in a beverage container with a tight-fitting lid. Stir until instant coffee granules and sugar are dissolved. Add milk and shake vigorously until well combine. Pour into tall glasses over ice and garnish with a sprinkle of instant coffee granules. Makes 2 servings. Nutritional Information (per serving): 110 Cal; 1/2 g Total Fat; 18 g Carb; 4 mg Cholesterol; 128 mg Sodium; 307 mg Calcium. Dietary Exchanges: 1 Milk; 1/4 Starch/Bread.
REFRESHING ICED MINT TEA 4 tea bags Put tea bags, mint and 5 cups of boiling water in a large, covered container. Let sit for 30 minutes. Mix sugar and 3 cups boiling water in a smaller container and stir until sugar is dissolved. Add lemon and orange juices. Remove tea bags and add sugar and juice mixture to tea mixture. Stir to combine. Refrigerate until ready to drink. Strain and serve over ice. Makes 10 Servings. Note: Recipe was analyzed using 1/2 cup sugar: Using half the amount of sugar will save significantly on both calories and carbohydrates per serving. Nutritional Information (per serving; using 1/2 cup sugar in the recipe): 48 Cal; 00 g Total Fat; 13 g Carb; 00 mg Cholesterol; 9 mg Sodium; 9 mg Calcium. Dietary Exchanges: 1/2 Starch/Bread.
MARGARITA FRUIT SALAD Tequila Orange Liqueur Dressing: 3 Tbsp tequila Fruit Salad: 4 cups fresh strawberries, sliced Ed. Note: If you prefer a salad without alcohol (liqueur), try the Fruit Salad recipe which follows. In a large bowl, mix together tequila, orange-flavored liqueur, orange marmalade, and lime juice. Add strawberries, oranges, honeydew, and cantaloupe. Stir to combine and refrigerate for several hours or overnight to allow the flavors to blend. Makes 6 Servings. Nutritional Information (per serving): 207 Cal; 1 g Fat; 45 g Carb; 00 mg Cholesterol; 42 mg Sodium; 44 mg Calcium; 5 g Dietary Fiber. Dietary Exchanges: 3 Fruit.
FRUIT SALAD 2 apples Wash apples and pears in cool water. Core apples, pears and melon. Cut all fruit into bite-size pieces. Add orange juice and toss. In a separate bowl, mix raisins, nuts and cinnamon. Spoon fruit salad into 10 small bowls and sprinkle one teaspoon raisin-nut mixture over each serving. Makes 10 Servings. Nutritional Information (per 1 cup serving): 85 Cal; Trace of Fat; 21 g Carb; 0 mg Cholesterol; 5 mg Sodium; 1 g Protein. Dietary Exchanges: 1-1/2 Fruit.
LEMON GINGER SCONES 2 cups all-purpose flour Preheat oven to 350°F. In a medium bowl, mix together flour, 1/4 cup sugar, baking soda, and cream of tartar. Stir in ginger and lemon zest. In a small bowl, combine buttermilk and oil and add to the dry ingredients, stirring just until blended. Turn the slightly sticky dough out onto a lightly floured work surface and pat to 1/2-inch thickness. Using a floured, 4-inch round cutter, cut out the dough. Cut each circle in half to make half-moons. Reroll and cut the scraps, handling the dough as little as possible. Place scones onto a baking sheet that has been lightly coated with nonstick cooking spray. In a small bowl, lightly beat the egg with the water. Brush the tops of the scones with the egg glaze. Sprinkle scones with 1 Tbsp of sugar. Bake for 15 to 20 minutes, or until the tops are golden and
firm to touch. Serve warm. Makes 16 Scones.
BANANA BRAN MUFFINS WITH
A BITE 1-1/4 cups all-purpose flour Preheat oven to 375° F. In a large bowl, combine flour, bran, wheat germ, baking powder, and soda. In a medium bowl, cream butter or margarine, brown sugar, and egg together until light and fluffy. Add mashed banana, buttermilk, and molasses; mix well. Add liquid ingredients all at once to dry ingredients. Stir just until all ingredients are moistened. Stir in jalapeno pepper, raisins, nuts or millet, and flax seed. Coat muffin cups with nonstick cooking spray; fill 3/4 full. Bake for 20 to 25 minutes, or until tops of muffins spring back when lightly touched. Makes 12 large Muffins. Nutritional Information (per muffin): 247 Cal; 8 g Total Fat; 38 g Carb; 21 mg Cholesterol; 253 mg Sodium; 7 g Protein; 3 g Fiber; 59 mg Calcium. Dietary Exchanges: 1-1/2 Starch/Bread; 1/2 Protein; 1 Fruit; 1-1/2 Fat.
CORNMEAL PANCAKES WITH SERRANO AND
GINGER 1 cup cornmeal, dry Preheat oven to 200°F. In a large bowl, combine cornmeal, flour, sugar, baking powder and baking soda. In a medium bowl, combine eggs, milk, oil, serrano or jalapeno pepper, and ginger. Pour into dry ingredients and mix until just combined. Spray nonstick skillet with nonstick cooking spray. Heat skillet over medium heat and spoon in batter for each pancake. Cook until the surface bubbles and the underside is golden brown. Turn and cook until bottom is golden brown as well. Place cooked pancakes in covered casserole and keep warm in oven until all pancakes are cooked and ready to serve. Makes 6 Servings. Nutritional Information (per 3 pancake serving): 267 Cal; 8 g Total Fat; 40 g Carb; 84 mg Cholesterol; 366 mg Sodium; 8 g Protein; 2 g Dietary Fiber; 160 mg Calcium. Dietary Exchanges: 2-1/2 Starch/Bread; 1-1/2 Fat; 1/2 Meat/Protein; 1/4 Milk.
GREEN CHILE HONEY 2 tsp green chile powder In a small bowl, mix the chile powders into the honey. Store any surplus chile honey at room temperature. Makes 1/2 Cup. Per (1 Tbsp) Serving: 68 Cal; 00 g Total Fat; 18 g Carb; 00 mg Cholesterol; 14 mg Sodium; 5 mg Calcium. Dietary Exchanges: 1 Carb Choice (Starch).
CANTALOUPE DESSERT SOUP 2 large cantaloupes, cut in chunks Place half of the cantaloupe in a blender and add orange juice, lime juice, mint and honey; process until smooth. Add remaining cantaloupe; process until smooth. In a large bowl, combine cantaloupe mixture with yogurt and mix well. Cover and chill until ready to serve. Garnish each serving with a mint sprig. Makes 6 Servings. Nutritional Information (per serving): 179 Cal; 1 g Total Fat; 42 g Carb; 2 mg Cholesterol; 110 mg Sodium; 128 mg Calcium; 6 g Protein; 5 g Fiber. Dietary Exchanges: 2-1/2 Fruit.
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