Pickled Carrots √

Serves 4 to 6.

Note: Crunchy and tangy, these carrot sticks are great on a picnic. Make them the night before you head out. The recipe works equally well with asparagus. These will keep one month in a covered container in the refrigerator. From Beth Dooley.

1/2 lb. carrots, peeled and cut into 1/2- by 4-in. sticks

• 3/4 c. water

• 1/2 c. cider vinegar

• 2 tbsp. sugar

• 1 garlic clove, crushed

• 1 tbsp. dill seeds

• 1 tbsp. salt


Bring a medium pot of water to a boil and blanch the carrots until they're bright orange, about 1 minute. Drain and refresh under cold water. Transfer carrots to a bowl.

In a small saucepan, bring the water, vinegar, sugar, garlic, dill and salt to a boil. Reduce the heat and simmer for 2 minutes. Pour this over the carrots and let cool, uncovered. Chill in the refrigerator before serving.

Nutrition information per each of 6 servings:

Calories 22 Fat 0 g Sodium 320 mg

Carbohydrates 5 g Saturated fat 0 g Calcium 17 mg

Protein 0 g Cholesterol 0 mg Dietary fiber 1 g

Diabetic exchanges per serving: 1 vegetable.

Overnight Coleslaw √

Serves 6 to 8.

Note: Make this the night before. It will last a day or two in the refrigerator. From Beth Dooley.

• 3 tbsp. red wine vinegar

• 3 tbsp. vegetable oil

• 2 tsp. honey

• 2 tsp. caraway seeds

4 c. shredded cabbage (red or green, about 3/4 to 1 lb.)

• 4 medium carrots, shredded

• 1 small, mild onion, shredded

Salt and freshly ground black pepper to taste


In a medium bowl, whisk together the vinegar, oil, honey and caraway seeds. Toss in the cabbage, carrots and onion. Season with salt and pepper to taste. Cover and refrigerate overnight.

Nutrition information per each of 8 servings:

Calories 80 Fat 5 g Sodium 31 mg

Carbohydrates 8 g Saturated fat 1 g Calcium 32 mg

Protein 1 g Cholesterol 0 mg Dietary fiber 2 g

Diabetic exchanges per serving: 1 vegetable, 1 fat.

Grilled Flank Steak and White Bean Salad in Rosemary-Balsamic Vinaigrette √

Serves 4 to 6.

Note: This simple salad is ready in minutes and makes quick use of leftover steak, or skip the beans and use the steak in a hoagie, instead. From Beth Dooley.

• 4 tbsp. extra-virgin olive oil

• 1 tbsp. Dijon mustard

• Salt and freshly ground pepper

• 1 flank steak (about 1 1/2 lb.)

1/4 c. Rosemary Balsamic Vinaigrette (see recipe)

2 c. cooked or canned cannellini beans, drained

• 1/4 c. chopped parsley


Mix together the olive oil, mustard, salt and freshly ground pepper, and rub over the entire steak.

Heat a grill to medium-high. Grill the steak about 3 to 5 minutes per side for medium-rare. Remove the steak from the grill and allow to stand for about 3 minutes.

In a medium bowl, toss the beans with the parsley and about 2 tablespoons vinaigrette and place in a container. Cut the steak into thin slices and lay over the beans. Drizzle the remaining vinaigrette overall.

Nutrition information per each of 6 servings:

Calories 452 Fat 25 g Sodium 107 mg

Carbohydrates 16 g Saturated fat 4 g Calcium 37 mg

Protein 39 g Cholesterol 83 mg Dietary fiber 4 g

Diabetic exchanges per serving: 1 bread/starch, 5 lean meat, 2 fat.

Rosemary-Balsamic Vinaigrette √

Makes ¾ cup.

Note: This keeps about a week the refrigerator.

•1/4 c. balsamic vinegar

• 2 garlic cloves, crushed

• 1 tsp. cracked pepper

• Dash of hot sauce

• 1 tbsp. chopped fresh rosemary

• 1/2 c. olive oil


With a whisk or blender, thoroughly combine the vinegar, garlic, pepper, hot sauce, rosemary and olive oil.

Farro Salad with Smoked Mozzarella √

Serves 6 to 8.

Note: Farro can take the midafternoon heat and doesn't get soft or gooey, as pasta can. Its an ancient cousin to wheat with a lovely nutty wheat flavor. It looks like barley, but cooks in about half the time. It will keep, covered in the refrigerator, for about 2 days. From Beth Dooley.

• 2 c. farro, rinsed

• 1/4 c. balsamic vinegar

• 1/4 c. extra-virgin olive oil

1/2 lb. smoked mozzarella, finely diced

• 2 garlic cloves, minced

1 small red onion, finely chopped

• 1 pint cherry tomatoes, halved

• 6 green onions, finely chopped

• 1/2 c. chopped chives

• 1/4 c. chopped fresh basil


Put the farro into a large pot and cover with water by about 3 inches. Set over high heat and bring to a boil. Reduce the heat and simmer until the farro is tender, about 15 to 25 minutes. Drain and set aside.

In a large bowl, whisk together the vinegar and oil. Then toss in the mozzarella, garlic, onion, tomatoes, green onions, chives and basil. Serve at room temperature.

Nutrition information per each of 8 servings:

Calories 327 Fat 15 g Sodium 126 mg

Carbohydrates 38 g Saturated fat 5 g Calcium 195 mg

Protein 14 g Cholesterol 25 mg Dietary fiber 5 g

Diabetic exchanges per serving: 1 vegetable, 2 bread/starch, 1 high-fat meat, 1 1/2 fat.

Oatmeal Honey Cookies √

Makes about 1 dozen.

Note: Craisins are dried cranberries. These cookies keep a long time. From Beth Dooley.

• 1/2 c. butter (1 stick)

• 1/2 c. brown sugar

• 2 tbsp. honey

• 1 egg

• 1 tsp. vanilla

• 3/4 c. flour

• 1 tsp. baking soda

• 1/8 tsp. salt

• 1 tsp. ground cinnamon

• 1/2 tsp. ground nutmeg

• 1 1/2 c. rolled oats (not instant)

• 1/4 c. craisins (see Note)


Preheat the oven to 375 degrees. Lightly grease a baking sheet or line with parchment paper.

In a large bowl, cream together the butter, sugar and honey. Beat in the egg and vanilla. Sift together the flour, baking soda, salt, cinnamon and nutmeg; mix into the butter. Stir in the rolled oats and the craisins.

Drop the dough by the tablespoonful onto the prepared baking sheet about 2 to 3 inches apart, and bake in the preheated oven for about 8 to 10 minutes. Remove from the sheet and cool on a wire rack.

Nutrition information per cookie:

Calories 185 Fat 9 g Sodium 204 mg

Carbohydrates 24 g Saturated fat 5 g Calcium 19 mg

Protein 3 g Cholesterol 36 mg Dietary fiber 2 g

Diabetic exchanges per serving: 1 bread/starch, 1/2 other carb, 2 fat.