Everyday Diabetes: Cooking Meals or One or Two

By Laura Cipullo, RD, CDE, CEDRD, CDN and Lisa Mikus, RD, CNSC, CDN

Laura Cipullo, RD, CDE, with the help of Lisa Mikus, RD, has published her fourth book! Make all foods fit by counting carbs. Here are two of Laura’s favorite recipes!!

Crave No More Cupcakes

When eating consistent carbohydrates throughout the day, dessert is actually part of your meal plan. Black bean brownie cupcakes are perfect for managing your blood sugar while fulfilling any chocolate cravings.

Serving Size

Makes 2 servings (2-3 cupcakes per serving)

Equipment

1. Muffin pan, lined with 4-6 cupcake liners
2. Food processor

Ingredients

1                      egg

2 tsp               canola oil

1 tbsp             maple syrup

3 oz                 black beans, cooked or canned, drained

1/8 cup          almond flour

1/3 cup          cocoa, fair trade

2 tsp               baking powder

1/8 cup          mini dark chocolate chips

Instructions

1. Preheat oven to 350°F.
2. In a food processor, blend egg, canola oil, maple syrup, and black beans. Slowly add dry almond flour, cocoa, baking powder, and dark chocolate chips with mixing spoon. Mix thoroughly and pour into muffin tins.
3. Bake for about 18 -20 minutes or until a toothpick comes out of the center of the cupcake clean.

Nutrients per Serving

Carbohydrates 38 g

Lemon Ginger Cupcakes

Diabetes-friendly lemon ginger cupcakes are tonight’s snack! Bake and then serve with a dollop of lemon or ginger yogurt for a bite of bitter sweetness.

Serving Size

Makes 2 servings (2 cupcakes per serving)

Equipment

Muffin pan, lined with 4 cupcake liners

Ingredients

1/2 cup                      almond flour

1/4 cup                      whole wheat flour

1 tbsp                         wheat germ

1/4 tsp                       baking soda

1/2 tsp                       ginger

1 tsp                           lemon rind

1                                  egg

1/2 cup                      unsweetened plant milk*

Instructions

1. Preheat oven to 350F.
2. Add water to unlined cupcake tins.
3. In one small medium mixing bowl combine all dry ingredients.
4. Next, add in the wet ingredients until smooth. Scoop into the cupcake tray spaces with liners.
5. Bake for about 20 minutes or until a toothpick comes out of the center of the cupcake clean.

Tips

*Unsweetened almond milk was used in this recipe

*Lemon Greek yogurt or goat’s milk ginger yogurt would make a fabulous optional topping.

Nutrients per Serving

Carbohydrates 19 g