D2d Favorite Recipes
Arugula Salad with Mandarin Oranges
- 5 oz baby arugula
- 4 cooked bacon slices, chopped
- 4 medium fresh mandarin oranges (tangerines or clementines), peeled into segments
- 1/4 cup fresh orange juice
- 1 tsp grated orange zest
- 3 tbsp extra-virgin olive oil
- 1/8 tsp black pepper
- 1/4 tsp dried tarragon
- In a salad bowl, mix together all salad ingredients.
- In a small bowl, whisk together dressing ingredients. Pour dressing over salad and toss to coat.
Picture and Recipe Source: American Diabetes Association
Spiced Pumpkin White Bean Bisque
Yield: 4-6 servings
- 1 tablespoon of butter or canola oil
- 1 medium onion, diced
- 3 cloves of garlic, minced
- 1 tablespoon of freshly chopped sage (or a little dry)
- pinch of ground nutmeg
- 1/2 teaspoon of ground cumin
- 2 and 1/2 cups of low-sodium vegetable stock (or chicken broth) — divided into a ½ cup and 2 cups
- 1 can cannelli beans (white kidney beans); well rinsed OR use 2/3 c dry beans*
- 1 can (15oz.) of pumpkin purée (not pumpkin pie filling) OR a small fresh squash**
- 1 cup milk
- 2 tablespoons apple cider vinegar
- salt and pepper
- dollop crème fraîche (optional — you could substitute plain low fat/no fat yogurt or sour cream)
- 4 pieces of crusty bread, cut into 1 inch cubes
- 1-2 tablespoon olive oil
- Melt butter or heat oil in a large pot over medium-high heat.
- Add onions, garlic and sage. Sauté for 5 minutes or until the onions are translucent.
- Add pinch of nutmeg and the ground cumin. Sauté for about a minute.
- Add 1/2 cup of vegetable stock. Scrape down the pan to loosen up the browned bit
- Combine the onion/spice mixture, up to 2 cups of stock (depending on how thick you like it), white beans and pumpkin purée in a blender. Process until smooth. Use caution when blending hot liquid. Note: if you don’t have a blender, you can use a hand immersion blender or food processor.
- Return mixture to the pot. Stir in the milk then bring to a simmer. Season with salt and pepper.
- Cook through for about 5 minutes and then stir in the apple cider vinegar. Garnish with a swirl of crème fraîche (optional) and croutons.
- Toss bread cubes with 1-2 tablespoons of olive oil and salt to taste.
- Spread in a single layer on a baking tray. Toast in oven (350° F) until lightly browned (warning: they can go from untoasted to burned quick so keep an eye on them!)
* If using dried beans: soak in water overnight, drain, place in a pot with water (3 times as high as beans), bring to boil, reduce to a simmer, and simmer 35-45 minutes until tender.
** If using fresh squash (butternut, acorn, sunshine, carnival), cut in half, and roast (350°F), cut-side down on pan until tender (approximately for 45 minutes), cool, then scoop out flesh and add to recipe.
Recipe source: The Fig Tree
Fruit Infused Water
Water infused with fruit, herbs and even vegetables makes a tasty, colorful, refreshing beverage. The D2d study encourages you to consider choosing infused water instead of a soda or other sugary beverages. The D2d Study team at the University of Southern California/LA Roybal Comprehensive Health Center suggests the following combinations and encourages you to come up with some of your own.
Strawberry, Orange, and Mint:
- 1 Orange
- 10 Strawberries, sliced
- about 8-10 mint leaves
Raspberry, Cucumber, and Lime:
- A handful of raspberries
- 2 limes, thinly sliced
- 1 large cucumber, thinly sliced
- 6 cups water
- 2 mandarin oranges, thinly sliced
- handful of blueberries
Grapefruit, Cucumber and Mint:
- 2 large grapefruits, thinly sliced
- 1 large cucumber, thinly sliced
- 4-8 mint leaves
In a large pitcher or container add the fruit and vegetables, gently squeeze, muddle or twist the herb leaves to release the oils (you do not want to tear the leaves), and place them on top of the fruit. Add ice and water and let sit in the refrigerator for at least 2 hours for the flavors to infuse.
This recipe was contributed by Patricia Sheehan who is the Project Manager at the D2d Coordinating Center at Tufts Medical Center in Boston. This recipe is modified from a version published in Cooking Light. They are a light, healthy, yummy version of pancakes. The recipe starts with whole grains and can be enhanced with fruits and nuts. See notes below.
- 1/4 cup all-purpose flour (Note: I mix half whole wheat, half all-purpose flour)
- 1 cup quick-cooking oats
- 1 tablespoon sugar
- 1/2 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon ground cinnamon
- 1/8 teaspoon salt
- 1 cup nonfat buttermilk (Note: I never have buttermilk, so I add a tablespoon of white vinegar to regular skim or 1% milk and let it sit for 5 minutes to make ”buttermilk”)
- 2 tablespoons butter, melted
- 1 large egg
- Optional: consider adding chopped apple, blueberries, finely chopped nuts, flax, bananas, coconut…
- Cooking spray
Note: This recipe serves 3. I usually double the recipe, so I have some leftovers.
- Combine the first 7 ingredients in a medium bowl, with a whisk.
- Combine buttermilk, butter, and egg in a small bowl. Add to flour mixture, stirring just until moist. It will look soupy but after a few minutes the oats will absorb some of the liquid. Add any additions (see ideas above).
- Heat a nonstick griddle or cast iron pan over medium heat. Coat pan with cooking spray. Spoon about 2 1/2 tablespoons batter per pancake onto griddle. Turn pancakes over when tops are covered with bubbles; cook until bottoms are lightly browned. Adjust the heat as needed.
This recipe for healthy hummus was contributed by Ellen Vickery who is a Research Associate at the D2d Coordinating Center at Tufts Medical Center in Boston.
- One 15-ounce can low-sodium chickpeas, also called garbanzo beans, drained and rinsed
- ¼ cup fresh lemon juice, about 1 large lemon
- Large garlic clove, minced
- 2 tablespoons olive oil
- ½ to 1 teaspoon kosher salt, to taste
- 2 to 3 tablespoons water
- In a blender or food processor, blend chickpeas, garlic, and salt for 15 seconds.
- Stop, scrape down sides, and blend for another 15 seconds.
- Add lemon juice and olive oil, a blend for 20 seconds.
- Add any other desired flavors (see variations below).
- Blend for 20 seconds then scrape down the sides of the bowl.
- With the blender/processor running, drizzle in the water to reach the desired consistency.
- Serve with carrot sticks or whole wheat pita chips.
Chickpeas from dried beans – dried chickpeas are even cheaper than canned.
- To make the equivalent of 1 can of canned chickpeas soak 2/3 of a cup of chickpeas in at least 3 cups of water overnight.
- Dump out water and place in a pot, covering with at least 2 inches of water.
- Bring to a boil and reduce to a simmer, simmering approximately 45 minutes. Test for tenderness and drain.
Flavor variations – test out other flavors such as vegetables (try roasted red peppers) or using additional spices (such as ½ tsp ground cumin or 2-4 tbsp of tahini). Add at the end of the blending to mix in.