Kitchen Hint of the Day!

What about the Cantaloupes........


Cantaloupe scores "very good" for potassium, and "good" for a host of B vitamins (B1, B3, B6, and folate) as well as vitamin K, magnesium, and fiber. When the edible seeds of the cantaloupe are eaten, this melon also provides a measurable about of omega-3 fat in the form of alpha-linolenic acid.

"Meatless Monday" Recipe of the Week - Minty Cucumber and Cantaloupe Salad

Off the PBS/Recipe website it's this week's "Meatless Monday" Recipe of the Week - Minty Cucumber and Cantaloupe Salad. The PBS/Recipe website has a huge selection of not only Vegetarian and Vegan recipes but also Appetizers, Main Course, Side Dishes, and Desserts. So check it out soon!      http://www.pbs.org/food/recipes/

Minty Cucumber and Cantaloupe Salad

Ingredients
1 large ripe cantaloupe
4 medium cucumbers (or 2 large ones)

1/2 tsp. salt
8 oz feta cheese, cubed or crumbled
About a dozen medium-sized mint leaves, very finely chopped
For the Honey-Lime Dressing:
1/4 cup olive oil
2 tbsp. white wine vinegar
Juice of one lime
2 tbsp. honey
Salt and pepper to taste

Directions
1 - Cut the cantaloupe in half and scoop out the seeds.
2 - With a melon baller, carve out as many balls as you can get out of your cantaloupe.
3 - Chop the cucumbers in thin, quartered slices.
4 - Place the cucumber slices and melon balls in a colander and sprinkle with 1/2 tsp salt, toss gently with your hands. Place the colander over a bowl and allow the juices to drain for about 20 minutes. (Keep the juice for smoothies!)
5 - Place the cucumber and cantaloupe balls in a salad bowl. Add the cubed feta and chopped mint.
6 - Place all salad dressing ingredients in a lidded jar and shake vigorously.
7 - Pour on the salad, toss gently, and serve cold.

http://www.pbs.org/food/recipes/minty-cucumber-and-cantaloupe-salad/

Top 20 Power Foods for Diabetes

I had been showing  articles from Diabetic Living On Line on 15 Foods that were bad for Diabetes and now I'll be showing articles on the Top 20 Power Foods for Diabetes and some healthy recipes along with it. All from: http://www.diabeticlivingonline.com/

By Lori Brookhart-Schervish; Contributing writer Marsha McCulloch, RD; Reviewed by Connie Crawley, RD, LD, 2009

Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease. Of course, the foods on this list shouldn't be the only foods you eat, but incorporating some or all into your diabetes meal plan will help improve your overall health.

Are These Power Foods in Your Diet?

If you already follow a healthful meal plan filled with whole grains, fresh fruits and veggies, and lean protein, congratulations! You're on your way to a long, healthy life and are taking a major step in controlling your weight and blood glucose levels. Plus, you're probably already eating a bunch of the foods on this list.

For those who are taking the baby-steps approach to eating better, this list is even more helpful. Not only are these power foods high in fiber, antioxidants, and vitamins and minerals, they're also familiar and easy to find. That means you don't have to hunt down any exotic ingredients or shop at specialty grocery stores to find foods that will help you get on track with a healthful meal plan.

#11 Melon

A dessert straight from nature, melons come in many varieties including watermelon, cantaloupe, muskmelon, honeydew, casaba, crenshaw, Persian, and pepino.

While all provide good nutrients, watermelon is high in vitamins C and B6 and is a good source of the antioxidant lycopene, which may help protect against cancer, says nutritionist Jeannette Jordan. Lycopene is commonly associated with tomatoes and tomato juice, but watermelon is another optimal source. Watermelon is also high in beta-carotene, which the body uses to make vitamin A.

Honeydew is high in vitamin C and a good source of potassium, which can help improve or maintain blood pressure, according to the Harvard Medical School Family Health Guide Online. Check with a health-care professional before increasing potassium intake if you have kidney complications or kidney disease.

Cantaloupe is also high in potassium and the antioxidant beta-carotene, and it's a good source of fiber, vitamin C, and folate. The American Heart Association recommends getting enough folate and other B vitamins in your diet to help lower homocysteine levels, which may help decrease the risk of heart disease.

Tips for choosing the best melon:

Watermelon should be firm and without bruising or dents. Store whole melons at room temperature for up to 10 days. One serving is 1 slice or 1-1/4 cups cubed.

Honeydew should feel heavy, have a slight scent, and not have bruising or softness. One serving is 1 slice or 1 cup cubed.

Cantaloupe should have well-defined netting, feel heavy, and have a strong smell. Store cantaloupes away from other foods to avoid crossing flavors. One serving is 1/3 of a melon or 1 cup cubed.

Marinated Melon
A splash of white balsamic vinegar in berry-flavor sparkling water gives low-fat, low-calorie melon balls a company-special twist.
CARB GRAMS PER SERVING: 11

1/2     cup calorie-free sparkling water with berry flavor
3     tablespoons white balsamic vinegar
4     cups assorted melon balls
     Fresh lemon verbena (optional)

1. In a medium bowl, combine sparkling water and white balsamic vinegar; add melon balls. Toss gently to coat. Cover and chill for 2 to 4 hours or until ready to serve.

2. Divide melon mixture among six dessert glasses or bowls. If desired, garnish with lemon verbena. Makes 6 servings

Nutrition Facts Per Serving:

    * Calories47
    * Total Fat (g)0
    * Saturated Fat (g)0
    * Cholesterol (mg)0
    * Sodium (mg)16
    * Carbohydrate (g)11
    * Fiber (g)1
    * Protein (g)1
    * Vitamin A (DV%)0
    * Vitamin C (DV%)0
    * Calcium (DV%)0
    * Iron (DV%)0
      Diabetic Exchanges
    * Fruit (d.e.).5


http://www.diabeticlivingonline.com/