Vegan menu for people with diabetes

Vegetarian Journal, March-April, 2003 by Nancy Berkoff, Cathy Conway, Erin M. Crandell, Reed Mangels

1 serving Corn and Potato Chowder

Therefore, divide the chowder into three equal portions and freeze the rest, or make only one-third of the recipe. The amount listed in the daily menu will keep you on the correct daily exchange pattern.

For menu items that do not have a recipe from Vegan Meals for One or Two, we've given some preparation information right on the menu.

Take a look at the eight days' worth of menus we've designed. Let your health care professional take a look at them to see if they need to be personalized for you. Also, take some time to look at the ingredients and the recipes, make shopping lists, and schedule meal preparation.

It takes a lot of effort to live well with diabetes. Controlling this disease is certainly a lot of work, but living a long, healthy life will be worth it!

EXCHANGES AND THEIR EQUIVALENTS

Each exchange provides the following:

1 Starch (bread) exchange = 80 calories; 15 grams carbohydrate

(ex: 1 slice bread, 1/2 English muffin or bagel, 1/2 cup hot cooked cereal, 1 tortilla, 1/3 cup cooked rice, 1/2 cup cooked pasta, 1/2 cup starchy vegetable)

1 Fruit exchange = 60 calories; 15 grams carbohydrate

(ex: 1 small piece fresh fruit, 1/2 cup water- or juice-packed canned or frozen fruit, 2 tablespoons dried fruit, 1/2 cup fruit juice)

1 Milk exchange = 120 calories; 12 grams carbohydrate

(ex: 8 ounces soymilk)

1 Vegetable exchange = 25 calories; 5 grams carbohydrate

(ex: 1/2 cup cooked, 1 cup raw, 1/2 cup vegetable juice)

1 Protein exchange = 75 calories; 0 grams carbohydrate

(ex: 1/2 cup tofu, 1/2 cup cooked beans *, 2 Tablespoons nut butters, 2 ounces meat substitutes) * Because of the carbohydrate content in beans, 1/2 cup must also be considered 1 starch.

1 Fat exchange = 45 calories; 0 grams carbohydrate

(ex: 1 Tablespoon regular salad dressing, 2 Tablespoons reduced-fat salad dressing, 1 1/2 Tablespoons vegan mayonnaise)

NOTE:

Nutritionally, the daily menus in this article break down to approximately 1800 calories per day, 50% from carbohydrate, 20% from protein, and 30% from fat.

MENUS

SUNDAY

Breakfast: 1/2 cup melon slices
2 slices Corny French Toast (page 29) with
1/4 cup chopped peaches or apricots
4 ounces enriched soymilk

Morning Snack: 1/2 cup fresh grapes
6 assorted lowfat crackers
Sparkling water

Lunch: 1 cup mushroom barley soup with
2 ounces smoked seitan
1/2 cup green and wax bean salad with
2 teaspoons sesame seeds and
2 Tablespoons reduced-fat salad dressing
8 ounces enriched soymilk

Afternoon Snack; 1/2 cup sugar-free chocolate pudding
(You may create this at home with a sugar-free mix
like Sorbee or Estee and any nondairy milk.)

Dinner: 1 cup Lentil Chili (page 30) with
1/4 cup prepared Textured Vegetable Protein (TVP)
over l/3 cup white rice
1/2 cup steamed or roasted carrots
1/2 cup fresh pineapple slices

Evening Snack: 1/2 cup pretzels
8 ounces enriched soymilk

MONDAY

Breakfast: 1/3 cup cranberry juice or
cranberry juice cocktail
3/4 cup cooked oatmeal with 1/2 banana and
1 teaspoon vegan margarine
8 ounces enriched soymilk

Morning Snack: 3 cups lowfat popped popcorn with
2 teaspoons nutritional yeast
1/2 cup orange juice

Lunch: 6" pita stuffed with 2 ounces fake meat
(equivalent to 2 ADA meat exchanges),
lettuce, radishes, and cucumbers
1 cup shredded cabbage with
1 1/2 Tablespoons vegan mayonnaise
8 ounces enriched soymilk

Afternoon Snack: Fruit smoothie made with
8 ounces soymilk, 2 ounces silken tofu, and
1/2 cup frozen or fresh berries, blended together
3 ginger snaps

Dinner: Baked eggplant (1/2 cup) with
1/4 cup tomato sauce
1/2 cup black beans with 1/3 cup brown rice
One medium baked apple

Evening Snack: 2 Tablespoons peanut butter on
6 crackers