6 cups pared, cored and cubed Pears, any variety
1/4 cup water
2 Tbsp sugar
1 teaspoon lemon juice
Touch of nutmeg

(Microwave Method) Combine all ingredients in 2-quart microwave-safe measure or bowl. Cover and microwave on high (100%) 6 minutes. Stir pear mixture; rotate dish one-quarter turn and microwave at high 6 to 8 minutes longer or until tender. Puree in blender or food processor. (Conventional Method) Increase water to 1/2-cup with ingredients above; bring to a boil. Cook over medium heat 10 to 15 minutes or until pears are tender. Puree pears as above.

Fruit: 2
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

4 oz multicolored corkscrew pasta, uncooked
2 navel oranges, separated into segments and halved
15 oz can garbanzo beans, rinsed and drained
3/4 cup broccoli florets
2-1/4 oz can black olives, drained
1/2 cup sliced green onion
1 cup diced red bell pepper
1/4 cup red wine vinegar
1/4 cup orange juice
1 Tbsp canola oil
1 tsp basil, dried or fresh
1 tsp crushed oregano
1/2 tsp rosemary, dried or fresh
1 clove garlic minced
1/4 tsp black pepper

Cook pasta according to package directions; drain. Rinse with cold water, drain well again. In a large bowl, combine pasta, orange sections, garbanzo beans, broccoli, red bell pepper, olives, and green onion. Combine dressing ingredients in a container with a lid. Cover and shake until blended. Pour dressing mixture over pasta mixture; toss to combine. Cover and chill at least 1 hour, stirring occasionally.

Fruit: 0
Vegetables: 0
Meat: 0
Milk: 0
Fat: 1
Carbs: 2
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

1-1/4 cups dry black-eyed peas
1 cup green bell pepper, diced
1/2 cup green onion, finely chopped
1/4 cup red bell pepper, diced
1/4 cup jalapeno chilies, finely chopped and seeded
3/4 cup low-calorie Italian salad dressing

Place the beans in a large pot with 3 cups water; bring to a boil, reduce heat and simmer 45–50 minutes or until beans are just barely tender. Drain and rinse with cold water. Mix beans with remaining ingredients. Chill. Serve over lettuce or as dip with baked tortilla chips.

Fruit: 0
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 1
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

6 ripe pluots, halved and pitted
6 ripe peaches, halved and pitted
6 ripe nectarines, halved and pitted
2 lemons, juiced
1 tsp cayenne pepper
mint sprigs (optional)

Cut each half of fruit into thirds. Place fruit in medium bowl, add lemon juice and cayenne pepper; mix well. Marinate fruit for 1 hour. On a skewer, alternate fruit wedges; chill. Garnish with mint sprig, if desired.

Fruit: 1
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

1/2 cup chopped onions
2 cups chopped tomatoes
1 tsp sesame oil
1 cup sliced okra
2 cloves garlic, chopped
1/2 cup vegetable low-sodium vegetable broth
2 cups cooked brown rice
1 cup black beans, canned

In a medium size saucepan, sauté the onions and tomatoes in the oil for 5 minutes. Add the okra, garlic, and broth. Cook for 15 to 20 minutes. Serve hot over the rice and beans.

Fruit: 0
Vegetables: 2
Meat: 1
Milk: 0
Fat: 0
Carbs: 4
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.