2/3 cup pitted dates
1 onion, chopped
2 stalks celery, chopped
2 cloves garlic, minced
1 Tbsp ginger root, minced or substitute 1 tsp ground ginger
1-1/2 Tbsp olive oil
2 Tbsp flour
2 (14 oz) cans low sodium chicken broth
2-1/2 cups sliced carrots
1 tsp ground cumin
1/2 tsp curry powder
1 pinch cayenne pepper
1 pinch black pepper
1 Tbsp lemon juice

Chop dates and set aside. In a heavy saucepan, sauté onions, celery, garlic, and ginger in oil over medium heat for 3–4 minutes or until translucent. Remove from heat and stir in flour. Return to heat and cook for 1–2 minutes, then whisk in chicken broth. Stir in carrots, cumin, curry powder, cayenne, and black pepper. Bring to a boil, reduce heat, cover and simmer 10 minutes, stirring occasionally. Stir in dates and simmer another 5–10 minutes, or until carrots are soft. Remove from heat and puree in a blender or food processor until smooth. Pour back into pan. Stir in lemon juice and return to cook top until thoroughly heated. Spoon into bowls and garnish with a spoonful of yogurt.

Fruit: 1
Vegetables: 2
Meat: 0
Milk: 0
Fat: 1
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.

Salad
6 lettuce leaves
6 artichokes (small), prepared and cooked as directed for whole artichokes
1 lb fresh asparagus spears, cooked and chilled
1/3 cup shredded carrot

Dressing
1/2 cup buttermilk
1 cup fresh sliced strawberries
2 tsp honey
1/4 tsp allspice

Salad
On six salad plates, arrange lettuce leaves. Halve artichokes lengthwise; remove center petals and fuzzy centers and discard. Remove outer leaves of artichokes and reserve to use as a garnish for the salad. Trim out hearts and slice thinly. Arrange artichoke slices on lettuce leaves with asparagus spears and shredded carrot. Add a few artichoke leaves for garnish.

Dressing
For dressing, in blender or food processor container, measure all dressing ingredients. Cover and process until mixture is smooth. Spoon dressing over salads to serve. Serving suggestion: Salad can be prepared ahead; cover arranged salad plates and chill up to 4 hours before serving time. Spoon on dressing just before serving.

Fruit: 0
Vegetables: 6
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 cup uncooked and rinsed lentils
1/2 cup uncooked brown rice
3 cup sliced carrots
1 lb swiss chard, cleaned and chopped
1 lb kale, cleaned and chopped
3 cups water
1 packet reduced sodium onion soup mix
1 tsp basil
1 Tbsp olive oil

Place all ingredients in large pot. Bring to a boil. Reduce heat, cover and cook until rice is done, 20 to 30 minutes.

Fruit: 0
Vegetables: 3
Meat: 0
Milk: 0
Fat: 0
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.

2 Tbsp chutney
1/2 tsp grated orange peel
2 Tbsp fresh orange juice
2-1/2 cups shredded cabbage
1/2 cup shredded carrot
1 cup coarsely chopped fresh pineapple or 8 oz pineapple tibits
1/4 cup raisins

In a large bowl combine chutney, orange peel, and orange juice. Mix well. Add shredded cabbage and carrot, pineapple, and raisins; toss to mix. Serve immediately or cover and chill until serving time.

Fruit: 1
Vegetables: 1
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 pound ground beef
1/2 cup chopped onions
1 cup chopped carrots
2 cups chopped potatoes
1 cup chopped celery
1 can (15 ounce) tomatoes
4 cups water
1/2 teaspoon oregano, basil or other herb (optional)

1. Brown ground beef in a medium fry pan. Drain fat.
2. Place beef, chopped vegetables, tomatoes and water in slow cooker.
3. Cook on LOW 8 to 10 hours or on HIGH for 4 to 6 hours.

Adapted from:
Montana Extension Nutrition Education Program
Website Recipes
Montana State University Extension Service