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8/27/12 11:46 A

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This recipe was in Marlene Koch's August newsletter and it's delicious!

Berry Berry Lime Smoothie

makes 1 smoothie

Ingredients:
3/4 cup light cranberry juice
1 cup frozen strawberries
1/4 cup nonfat, plain yogurt
1 teaspoon lime zest
Juice from one lime (about 2 Tablespoons)
3 Tablespoons Splenda granulated sweetener (4 packettes)
1/4 cup crushed ice

Instructions:
1. Place all ingredients except ice in blender. Blend to mix.

2. Add crushed ice and blend on high until the ice is completely incorporated and smoothie is thick.

Nutrition information per serving:
Calories 150 ; Carbohydrates 33g : (Sugars 24g) ; Total Fat .5 g. Protein 5 g ; Cholesterol 0 ;
Sodium 55 mg.

Food exchange: 2 Fruit; 1/4 Nonfat milk; Carbohydrate Choices: 2

Jan

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3/11/11 2:34 P

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EGGNOG SMOOTHIE - JOANNA LUND
12/18/2003


1 (4-serving) pkg. JELL-O sugar-free instant vanilla pudding mix
2 cups fat-free milk
1 cup Well's Blue Bunny sugar- and fat-free vanilla ice cream
1 teaspoon rum extract
1/2 teaspoon ground nutmeg

In a blender container, combine dry pudding mix and milk. Cover and process on BLEND for 20 seconds. Add ice cream, rum extract, and nutmeg. Recover and process on BLEND for 15 seconds or until mixture is smooth. Pour into 4 glasses. Serve at once.

Serves 4 (3/4 cup) - Each serving equals:
HE: 3/4 FFM, 1/2 Sl, 5 OC
108 Calories, 0g Fa, 6g Pr, 21g Ca, 418mg So, 211mg Cl, 0g Fi
Diabetic Exchanges: 1/2 FFM, 1/2 Ca


Ann in San Diego


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3/8/11 1:42 P

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JO's Chocolate Milke Beverage Mix

Recipe By :JoAnna Lund
Serving Size : 1 Preparation Time :0:00
Categories : Beverage Cooking Ingredient


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/3 cup Carnation Nonfat Dry Milk Powder
2 teaspoons unsweetened cocoa powder
4 1/2 packets Splenda, in packets -- or other

In a small bowl, comgine dry milk powder and cocoa. Add sugar
substitute. Mix well to combine.
Serves 1.
Equals an individual packet of purchased beverage mix.


Each serving equals:
HE: 1 Milk, 6 Opt. Cal.
1.9 Points
104 cal, 0 g fat, 1g fiber, 8 g prot, 18 g carb, 133 mg sod,
280 mg calc

DIABETIC: 1 Skim Milk

Source:
"The Strong Bones Healthy Exchanges Cookbook, p. 80"

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Ann in San Diego


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3/8/11 1:09 P

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Mocha
serves 1
From: HELP

1/2 cup Carnation n/f dry milk powder
2 tabl. Sprinkle Sweet or Sugar Twin
2 tabl. Nestle Quik s/f instant chocolate drink mix
1 (8 oz) cup hot coffee
1 tabl. Cool Whip Lite

In a large mug, combine dry milk powder, Sprinkle Sweet and Nestle's Quik. Add hot coffee. Mix well to combine. Top with 1 tabl. of Cool Whip Lite.

Each serving equals:
HE: 1 skim milk, 8 opt calories

81 cal, 1g fat, 6g protein, 12g carbo, 161mg sodium, 0g fiber

Diabetic: 1 skim milk


Ann in San Diego


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3/8/11 1:07 P

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Private Label Hot Cocoa Mix -- Makes 12 cups
From: Fast, Cheap and Easy

3 cups Carnation n/f dry milk powder
1 cup Nestle Quik s/f chocolate milk mix

In a large bowl, combine dry milk powder and chocolate milk mix. Mix well using a wire whisk. Store in an airtight container (does not have to be refrigerated). To make 1 cup of hot cocoa, place 1/3 cups of mixture into a large mug and stir in 1 cup boiling water.

Each serving equals:
HE: 3/4 skim milk, 1/4 slider, 7 opt calories

85 cal, 1g fat, 7g protein, 12g carbo, 95mg sodium, 218mg calcium, 2g fiber

Diabetic: 1 skim milk


Ann in San Diego


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3/8/11 1:02 P

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Bloody Mary
Joanna Lund
KWQC-TV6 12/23/2005


4 cups Campbell's Healthy Request tomato juice
1 teaspoon Worcestershire sauce
1 teaspoon lemon juice
1 teaspoon prepared horseradish
1/4 teaspoon JO's Lemon Herb Pepper Seasoning
Ice
4 celery sticks

In a large pitcher, combine tomato juice, Worcestershire sauce, lemon juice, horseradish and lemon pepper. Mix well. Pour into tall glasses filled with ice. Place 1 celery stick in each to use as stirrer. Serve at once.

Serves 4 (1 cup) - Each serving equals:
HE: 2 Vegetable
52 Calories, 0 gm Protein, 11 gm Carbohydrate,
40 mg Sodium, 2 gm Fiber
Diabetic: 2 Vegetable

HINT: Substitute any reputable brand for JO's Lemon Herb Pepper Seasoning.








JO's Chocolate Milk Beverage Mix

Recipe By :JoAnna Lund
Serving Size : 1 Preparation Time :0:00
Categories : Beverage Cooking Ingredient


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/3 cup Carnation Nonfat Dry Milk Powder
2 teaspoons unsweetened cocoa powder
4 1/2 packets Splenda, in packets -- or other

In a small bowl, comgine dry milk powder and cocoa. Add sugar
substitute. Mix well to combine.
Serves 1.
Equals an individual packet of purchased beverage mix.


Each serving equals:
HE: 1 Milk, 6 Opt. Cal.
1.9 Points
104 cal, 0 g fat, 1g fiber, 8 g prot, 18 g carb, 133 mg sod,
280 mg calc

DIABETIC: 1 Skim Milk

Source:
"The Strong Bones Healthy Exchanges Cookbook, p. 80"








Hot Citrus Cider

7 cups unsweetened apple juice
1 cup unsweetened orange juice
4 cups Diet Mountain Dew
1 package JO's Cider Mix or any reputable brand

In a slow cooker container, combine apple juice, orange juice and Diet Mountain Dew. Add JO's Cider Mix. Cover and cook on low 2 to 3 hours.

Serves 12 (1 cup).

Each serving equals: 80 calories, 0 grams fat, 0 grams protein, 20 grams carbohydrates









Cape Cod Cooler - 0.4 Points

Recipe By :JoAnna Lund
Serving Size : 4 Preparation Time :0:00
Categories : Beverage

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 cups prepared ice tea
1 cup cranberry juice, low calorie -- Ocean Spray
6 packets sweetener -- ( = 1/4 cup sugar)
1 teaspoon lemon juice
ice

In a large pitcher, combine iced tea, cranberry juice cocktail, sugar substitute and lemon juice. Mix well. For each serving, fill tall glass with ice and pour 1 cup cooler over ice. Kick back and enjoy.


Serves 4 (1 cup) - Each serving equals:
HE: 1/4 Fr, 6 OC
0.4 Points
20 cal, 0 g Fa, 0 g Pr, 5 gm Carb, 12 mg Sod, 0 g Fiber
Diabetic: 1 Free Food

Source:
"Healthy Exchanges newsletter, Aug. 95,




Holiday Wassail Bowl
Joanna Lund
KWQC-TV6 12/23/2005


1 cup water
2 cups Ocean Spray reduced-calorie cranberry juice cocktail
1/2 cup unsweetened orange juice
4 1/2 cups unsweetened apple juice
2 teaspoons JO's Apple Pie Spice

In a large saucepan, combine water, cranberry juice, orange juice and apple juice. Add JO's Apple Pie Spice. Bring mixture to a boil. Lower heat. Simmer, uncovered, 10 minutes. Serve hot in mugs.

Serves 8 (1/2 cup) - Each serving equals:
HE: 1-1/2 Fruit
104 Calories, 0 gm Fat, 0 gm Protein, 26 gm Carbohydrate,
6 gm Sodium, 0 gm Fiber
Diabetic: 2 Fruit

HINT: 1) Substitute any reputable brand for JO's Apple Pie Spice. 2) Nice with a cinnamon stick as a stirrer. 3) Also can be heated in an electric coffee pot.






Spring Lemonade

1 tub Crystal Light Lemonade Mix
6 cups cold water
2 cups Diet Mountain Dew
8 mint leaves

In a large pitcher, combine dry lemonade, water, and Diet Mountain Dew. Pour
mixture into tall glasses partially filled with ice cubes and garnish each with 1
mint leaf.
Serves 8 (1 cup)
HE: 1 opt.cal.
4 calories, 0 gm fat, 0 gm protein, 1 gm carbohydrate, 6 gm sodium, 0 gm calcium,
0 gm fiber

Diabetic: 1 free food

Source: 'Spring Is In The Air 2004' by JoAnna Lund










Spiced Mocha Mix

1 cup Carnation nonfat dry milk powder
3/4 cup Sugar Twin or Sprinkle Sweet
1/2 cup Carnation fat-free powdered non-dairy creamer
1/3 cup unsweetened cocoa
2 tablespoons dry instant coffee crystals
1 teaspoon JO's Apple Pie Spice

In a medium bowl, combine dry milk powder, Sugar Twin, dry non-dairy creamer and cocoa. Add coffee crystals and JO's Apple Pie Spice. Mix well to combine. Store in airtight container. For each serving, place 3 tablespoons mocha mixture in a large mug and add 3/4 cup boiling water. Mix well to combine.

Serves 12.

Each serving equals: 65 calories, 1 gram fat, 4 grams protein, 10 grams carbohydrates, 62 milligrams sodium and 1 gram fiber.

Hint: Substitute any reputable brand for JO's Apple Pie Spice.








White House Punch
Joanna Lund
KWQC-TV6 12/12/2003


4 cups Ocean Spray reduced-calorie cranberry juice cocktail
2 cups Diet 7-UP

In a large pitcher, combine cranberry juice cocktail and Diet 7-UP. Mix well. Serve over ice. The recipe can be doubled and served in a punch bowl. Pour over 2 cups of ice cubes.

HINT: To make this beautiful to the eye, garnish with slices of fresh fruit.

Serves 6 (1 cup) - Each serving equals:
HE: 2/3 Fruit
36 Calories, 0 gm Fat, 0 gm Protein, 9 gm Carbohydrate, 16 mg Sodium, 0 gm Fiber
Diabetic Exchanges: 1/2 Fruit





Lemon Berry Shake

2 1/4 cups Yoplait Plain Fat Free Yogurt
1 tub Crystal Light Sugar Free Lemonade Mix
1 cup skim milk
1 1/2 cups frozen unsweetened red raspberries
Sugar substitute to equal 1/4 cup sugar

In a blender container, combine yogurt, dry lemonade mix, skim milk, raspberries and sugar substitute. Cover and process on blend 10 seconds or until frothy. Serve at once.

Serves 4.

Each serving equals: 116 calories, 0 grams fat, 10 grams protein, 19 grams carbohydrates, 131 milligrams sodium, 2 grams fiber



Strawberry Lemonade
Joanna Lund
KWQC-TV6 07/04/2001


1 tub Crystal Light Lemonade Mix
2 quarts water
1 cup sliced fresh strawberries
1/4 cup pourable Sugar Twin or Sprinkle Sweet

In a large pitcher, combine lemonade mix and water. Pour 2 cups of mixture into a blender container. Add strawberries and Sugar Twin. Cover and blend on HIGH for 30 to 40 seconds. Pour blended mixture into pitcher. Mix well to combine. Serve on ice.

Serves 8 (1 cup) - Each serving equals:
HE: 1/4 Fruit, 3 Optional Calories
16 Calories, 0 gm Fat, 0 gm Protein, 4 gm Carbohydrate, 0 mg Sodium, 5 mg Calcium, 0 gm Fiber
DIABETIC: Free Food




Ann in San Diego


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3/8/11 12:56 P

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Keeslee's Uptown Chocolate and Raspberry Cocoa

Refreshing Refreshments!, Pg 41

1 cup skim milk
2 tablespoons Nestle Quick sugar free chocolate milk mix
1 teaspoon Jello sugar free raspberry gelatin
1 tablespoon Cool Whip Lite

In a large mug, combine skim milk, dry chocolate milk mix and dry gelatin. Mix well. Place mag in microwave. Cook on HIGH 60 seconds or until warm. Top with Cool Whip Lite. Serve at once.

Serves 1 - Each serving equals:

HE: 1 SM, 1/2 Sl, 10 OC
134 Calories, 2 gm Fa, 9 gm Fr, 20 gm Ca, 180 mg Co, 0 gm Fi
Diabetic: 1 SM, 1/2 S




"Champagne" Fizz

Refreshing Refreshments, pg 57

2 cups diet ginger ale
1/2 teaspoon vanilla extract
1/2 teaspoon brandy or sherry extract
4 ice cubes

In a blender container, combine ginger ale, vanilla extract and brandy extract. Add ice cubes, one at a time. Cover and process on HIGH 30 to 45 seconds or until well blended. Pour into 4 champagne classes. Serve at once.

Serves 4 (1/2 cup) - Each serving equals:

HE: 0 OC
0 Calories, 0 gm Fa, 0 gm Pr, 0 gm Ca, 22 mg So, 0 gm Fi
Diabetic: Free Food





Apple Orchard Lemonade

Refreshing Refreshments, Pg 28

2 cups unsweetened apple juice
6 cups cold water
1 tub Crystal Light Lemonade mix
Ice

In a large pitcher, combine apple juice and water. Add dry lemonade mix. Stir well to dissolve. Pour into tall glasses filled with ice.

Serves 8 (1 cup) - Each serving equals:

HE: 1/2 Fr,

28 Calories, 0 gm Fa, 0 gm Pr, 7 gm Ca, 2 mg Co, 0 gm Fi

Diabetic: 1/2 Fr



Ann in San Diego


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3/8/11 12:53 P

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Strawberry Daiquiri

The Insiders Scoop, pg 70 (From Healthy Exchanges Cookbook)

Loretta loves the refreshing taste of this strawberry drink. She often remarks that he expertise is not in the kitchen, so she'd especially happy that this recipe is one of the easiest of the easiest in my collection.

2 cups frozen strawberries, no sugar added
2 cups Diet Mountain Dew
1 tablespoons lemon juice
2 tablespoons lime juice
1 (4 serving) pkg Jello sugar free strawberry gelatin

In a blender container, combine strawberries, Diet Mountain Dew, lemon juice, lime juice and dry gelatin. Cover and process on HIGH 15 seconds. Continue processing on HIGH until mixture is smooth. Pour into glasses.

Serves 4 (1 cup) - Each serving equals:

HE: 1/2 Fr, 8 OC

35 Calories, 0 gm Fa, 2 gm Pr, 7 gm Ca, 75 mg So, 2 gm Fi

Diabetic 1/2 Fr.






Family Time Peach Punch

No Time to Cook, Pg 62

1 cup unsweetened orange juice
2 cups (one 16 oz can) sliced peaches, packed in fruit juice, undrained
3 cups Diet Mountain Dew

In a blender container, combine orange juice and undrained peaches. Cover and process on BLEND for 15 seconds. Add Diet Mountain Dew. Recover and process on BLEND for 15 seconds or until blended. Pour over ice and serve.

Serves 6 ( 1 cup) - Each serving equals:

HE: 1 Fruit

60 Calories, 0 gm Fat, 1 gm Protein, 14 gm Carbohydrate, 16 mg Sodium, 1 gm Fiber

Diabetic: 1 Fruit




Edited by: ANNINSD at: 3/8/2011 (12:57)
Ann in San Diego


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3/8/11 12:50 P

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Campsite Coffee Mix

1 cup Nesquik s/f chocolate drink mix
1/2 cup instant coffee crystals
1 cup Coffee-mate f/f non dairy creamer
3/4 cup Splenda Granular
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg

In a large bowl, combine choc. drink mix, coffee crystals, and creamer. Stir in Splenda, cinnamon and nutmeg. pour mixture into a blender container. Cover and process on BLEND for 15 - 20 seconds. Store in an airtight container. when using, stir 1 tabl. mixture into 1 cup boiling water.

1 tabl. equals: HE 12 optional calories

12 calories, 0 fat, 0 protein, 3g carb, 8mg sodium, 1mg calcium 0 fiber

Diabetic exchanges, free food


Ann in San Diego


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3/8/11 12:48 P

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Hot Spiced Cider

4 cups unsweetened apple juice
˝ cup Brown Sugar Twin
1 cup water
1 teaspoon Jo's Apple Pie Spice

In a medium saucepan, combine apple juice, Brown Sugar Twin and water. Stir in Jo's Apple Pie Spice. Simmer 30 minutes but do not boil.

Serves 8 (full ˝ cup)

HE: 1 Fruit, 3 Optional Calories
60 Cal, 0 gm fat, 0 gm pro., 15 mg Carb., 7 mg So, 0 gm Fiber
Diabetic: 1 Fruit

Hint: Substitute any reputable brand for Jo's Apple Pie Spice.






Holiday Wassail Bowl

1 cup water
2 cups Ocean Spray reduced-calorie cranberry juice cocktail
1/2 cup unsweetened orange juice
4 1/2 cups unsweetened apple juice
2 teaspoons Jo's Apple Pie Spice

In a large saucepan, combine water, cranberry juice, orange juice and apple juice. Add Jo's Apple Pie Spice. Bring mixture to a boil. Lower heat. Simmer, uncovered, 10 minutes. Serve hot in mugs.

Serves 8 (1/2 cup)

HE: 1 1/2 fruit
----------------------------------------
---------
104 calories, 0 gm fat, 0 gm protein, 26 gm carb., 6 mg sodium, 0gm fiber
----------------------------------------
----------
Diabetic: 2 fruit

Hint: 1) Substitute any reputable brand for Jo's Apple Pie Spice.

2) Nice with a cinnamon stick as a stirrer.

3) Also can be heated in an electric coffee pot.

Refreshing Refreshments Cookbooklet on page 24.



Ann in San Diego


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3/8/11 12:43 P

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This is really really good. I have nephews that would drink the whole recipe themselves if they were allowed.

I highly recommend this for any winter function. It will get the craving curbed! :)


SewInLove/Heather

Eggnog
JoAnna M. Lund

Well, here's my version-prepared without eggs, sugar, fat, or liquor, it still taste exactly like traditional eggnog.
Serves 4 (1 cup)

4 cups skim milk
1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
1/2 teaspoon rum extract
1/4 teaspoon ground nutmeg

In a large pitcher, combine skim milk, dry pudding mix, rum extract, and nutmeg. Mix well using a long spoon. Refrigerate 5 mintues. Gently stir again. Serve at once.

HINT: If you like a thinner eggnog, add 1 cup of cold water when adding skim milk.

DIABETIC: 1 Skim Milk, 1/2 Starch
****************************************
*********************
104 Calories, 0gm Fat, 8gm Protein,
18gm Carbohydrate, 446mg Sodium, 0gm Fiber
****************************************
*********************
HE: 1 Skim Milk, 1/4 Slider, 5 Optional Calories

"The Diabetic's Healthy Exchanges Cookbook, pg. 283 or Healthy Exchanges Food Newsletter December 1993, p. 1."



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3/8/11 12:38 P

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Pat Jinks, Newington, CT, e-mailed a delicious Margarita recipe for us “tee-totalers”. This just might be what you’re looking for to ring in the new year!!!

CITRUS MARGARITA COOLER

1 tub Crystal Light lemonade
1 1/2 cups cold water
1/2 cup unsweetened orange juice
1 tablespoon lime juice
4 cups crushed ice

In a blender container, combine lemonade, water, orange juice, and lime juice. Cover and process on HIGH until drink mix is dissolved. Add ice, cover, and blend until thick and smooth. Serve at once.

Serves 8 (1/2 cup each) - Each serving equals:

HE: 12 OC
12 Calories, 0g Fa, 0g Pr, 3g Ca, 0mg So, 1mg Cl, 0g Fi
DIABETIC: Free Food



Ann in San Diego


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3/8/11 12:34 P

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CELEBRATION PUNCH

2 cups unsweetened orange juice
2 cups Diet Mountain Dew
2 cups water
1 tub Crystal Light Lemonade Mix
1 medium orange, cut into 6 slices
6 maraschino cherries

In a large pitcher, combine orange juice, Diet Mountain Dew, and water. Add dry Crystal Light lemonade mix. Mix well to combine. Fill 6 tall glasses half full with ice. Evenly pour 1 cup punch mixture into each. Garnish each glass rim with an orange slice and a maraschino cherry. Serve at once.

Serves 6 - Each serving equals:

HE: 2/3 Fr, 1/4 Sl
64 Calories, 0g Fa, 1g Pr, 15g Ca, 9mg So, 16mg Cl, 1g Fi
DIABETIC:


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