CHEERY CHERRY PIE

Note: Remember this is a dessert so save for special occasions or times when you are asked to 'bring a dessert or dish'. Always take the dessert if you can. Then you know there is a dessert you can enjoy a small serving of along with the others.

Crust:

3/4 cup ice water
1 tsp white or cider vinegar
1 cup all-purpose flour
1 cup white whole-wheat flour
3 tbsp Splenda granular
7 tbsp Crisco shortening

Mix water and vinegar in cup.

Place 1/2 cup all-purpose flour in a bowl; stirring with a wire whisk, gradually add the vinegar-water mixture. Mix well.

In a separate bowl, combine the remaining flours and Splenda. Add the shortening, cutting in with two knives or a pastry blender until mixture is crumbly. Gradually add the vinegar-water mixture, adding just enough to bind the dough together.

Divide dough in half; gently pat each half into a circle on a floured work surface. Cover separately with plastic wrap and refrigerate for 30 minutes.

Filling:
2 cans (14 1/2-oz) tart red cherries in water, drained, liquid reserved
1/4 cup cornstarch
2/3 cup Splenda granular
1/4 tsp almond extract
2 tsp fresh lemon juice
3 to 4 drops red food coloring, if desired

Place cherry liquid in a medium saucepan. Mix cornstarch and Splenda together in a small bowl; pour into the saucepan. Stir to mix well. Add the almond extract and lemon juice; cook, stirring, over medium heat and simmer 3 to 4 minutes to thicken sauce. Remove from the heat.

If desired, add the food coloring and stir to mix in.

Place the cherries in a medium bowl and pour the liquid over the cherries; using a spatula and working gently fold the cherries into the liquid. Set aside.

Preheat oven to 375 degrees.
Lightly spray a 9-inch pie plate with nonstick cooking spray; set aside.

Roll out one of the dough circles on a floured work surface to an 11-inch diameter; place in the pie plate. Place the filling in the crust.

Roll the remaining dough circle to a 10-inch diameter and place atop the filling. Crimp edges to seal. Using a fork, prick the top crust to vent.

Brush crust light with milk for golden browning, if desired.

Bake at 375 for 50 to 60 minutes or until the filling is bubbly and the crust is golden.

Allow to cool 1 hour before slicing to serve.

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SPINACH-MUSHROOM BITES

1/4 cup garbanzo bean flour*

1/2 cup white whole-wheat flour
3/4 tsp baking powder
3/4 tsp kosher or sea salt
1 tsp dried oregano
1 tsp dried parsley
1 Tbsp olive oil
1 cup mushrooms, finely chopped
1 handful baby spinach, chopped
1 clove garlic, minced
1 egg, lightly beaten
3/4 cup low-fat milk
1 cup shredded mozzarella cheese
Low-sugar or sugar-free marinara sauce for dipping, optional

Preheat oven to 375 F. 

Lightly grease a 24-cup mini muffin tin and set aside.
In a large bowl, combine flours, baking powder, salt, oregano, and parsley. Set aside.
Heat olive oil in a skillet over medium heat. Add mushrooms and saute until mushrooms begin to release liquid, 2-3 minutes. Add spinach and garlic and saute for another 2 minutes, until spinach is wilted and garlic is fragrant. Remove from heat.
Add egg, milk and cheese to the flour mixture and stir gently just to combine. Stir in mushroom/spinach mixture. Let stand for 10 minutes.
Gently stir the batter. Divide evenly between the cups of the muffin tin. Bake for 20-22 minutes, until set and browned on top.

Serve warm with warmed marinara, if desired.

*May use an additional 1/4 cup white whole-wheat flour as a substitute if you do not have the garbanzo bean flour.

Note: I got the idea for this from a recipe by Baked-in.com

SALSA MEATLOAF

1 lb lean ground beef or ground turkey

1/2 cup quick oats
1 tsp basil
1/2 tsp oregano
1/4 tsp salt
dash freshly ground black pepper
1/2 cup thick and chunky salsa
1 egg, slightly beaten

Preheat oven to 350 degrees.

In a large bowl, combine all the ingredients together until mixed well. Shape into a loaf in a 9-inch ungreased loaf pan.

Bake at 350 degrees for 50 to 60 minutes or until well browned and firm.

Allow to stand for 5 minutes before slicing to serve. Serve with additional salsa, if desired.

Yield: 4 servings
Per serving (1/4 of recipe): 290 calories, 10 g carbs, 23 g protein

Note: File Photo

HERBED CHEESE DIP

1 pkg (4-serving size) lemon flavor sugar-free gelatin

1/4 tsp salt
1 cup boiling water
1 carton (16-oz) 2% lowfat cottage cheese
4 oz neufchatel cheese
1/2 cup packed fresh parsley sprigs
2 garlic cloves
2 tbsp vinegar
2 tsp dill weed
1 tsp Worcestershire sauce
1/2 tsp black pepper

Completely dissolve gelatin and salt in the boiling water; pour into blender container.

Add remaining ingredients to the blender and cover. Blend mixture at low speed, scraping down sides as needed, for approximately 2 minutes until smooth.

Pour mixture into a serving bowl, cover and refrigerate for at least 4 hours or until set.

Yield: 3 1/2 cups dip

Note: File Photo

FRUITED GELATIN AND COTTAGE CHEESE

1 carton (16-oz) low-fat cottage cheese

1 pkg (4-serving size) orange-flavored sugar-free gelatin
3/4 cup boiling water
1/2 cup cold water
Ice cubes
1 can (11-oz) mandarin orange sections, drained well

Place the cottage cheese in a blender or food processor container. Place the cover on the container and blend until smooth; set aside.

Stir the boiling water into the gelatin and stir until completely dissolved.

Add enough ice cubes to the cold water to make 1 1/4 cups. Add to the gelatin mixture and stir until slightly thickened. Remove any unmelted ice. Stir in the oranges.

Divide the cottage cheese evenly into 8 individual serving dishes or place into a pretty glass dish. Spoon the gelatin mixture over the cheese.

Chill until set, at least 2 hours.

Yield: 8 half-cup servings.
Per serving: 80 calories, 5 g carbs, 8 g protein

Note: May be used as a salad or a dessert. If using as a dessert, add a dollop of sugar-free whipped topping, if desired.

This is a very old Jello photo.

LENTIL, BARLEY, SAUSAGE SOUP

1 tbsp olive oil

1/2 cup regular barley
1 cup chopped onion
3/4 cup chopped carrots
2 garlic cloves, minced
2 tsp ground cumin
4 cups reduced-sodium chicken broth
1 cup water
1/2 cup lentils, rinsed and drained
1 bay leaf
1 can (14 1/2-oz) no-salt-added fire roasted diced tomatoes, do not drain
6-oz cooked chicken-apple sausage links, cut in half lengthwise then sliced
4 cups fresh baby spinach

1. In a 3- to 4-quart saucepan heat oil over medium heat. Add barley; cook and stir for 3 to 4 minutes or until barley is golden. Add onion, carrots, and garlic; cook about 10 minutes or just until vegetables are tender, stirring occasionally. Stir in cumin; cook and stir for 30 seconds more.
2. Add broth, the water, lentils, and bay leaf. Bring to boiling; reduce heat. Simmer, covered, about 55 minutes or until barley and lentils are tender. Stir in tomatoes and sausage; heat through. Remove and discard bay leaf.
3. Add spinach, stirring until spinach begins to wilt. Ladle soup into serving bowls. Serve immediately.

Note: I got this recipe from a low-fat diabetic-friendly recipe booklet after my diabetes diagnosis. I would never eat it because of the chicken broth and the chicken sausage. I will make mine a little differently but for those of you who eat chicken, this is a healthy recipe. 

LIGHT BLUEBERRY MUFFINS

1 1/2 cups white whole-wheat flour
1/4 cup + 2 tbsp Splenda Baking Blend or Truvia Baking Blend
1/2 tsp salt (use 1/4 tsp if you have a problem with sodium)
2 tsp baking powder
1/3 cup more or less  canola oil
1 large egg, beaten
1/3 cup milk
1 cup fresh or frozen blueberries

Preheat oven to 400 degrees.
Line 8 to 10 muffin cups with paper liners; set aside.

Whisk together the flour, baking blend, salt and baking powder in a mixing bowl.

Place oil in a glass measuring cup; add the beaten egg and enough milk to make 1 cup. Beat until well mixed and stir into the flour mixture just until combined. Do not over mix muffin batter or it will become tough.

Sprinkle the berries with a pinch of flour, toss to coat lightly. Gently stir into the batter.

Fill the muffin tins 2/3s full and bake at 400 degrees 15 to 20 minutes until a wooden toothpick inserted in center comes out clean.

This is my diabetic version of a recipe I got years ago from Hoosier Homemade.

NOTE: Remember muffins are a bread. Limit yourself to one muffin. Share remainder with family and/or friends. You can also freeze muffins in individual ziptop baggies. Double bag by placing individual bags into a 1 gallon ziptop bag so muffins can be removed 1 at a time.

GRILLED LEMON CHICKEN 1

4 boneless, skinless chicken breasts

1/2 cup lemon juice
21/2 tbsp Worcestershire sauce

Combine the lemon juice and Worcestershire sauce. Place chicken in the mixture and refrigerate 1 hour turning every 15 minutes.

Remove chicken from the marinade and discard marinade.

Grill chicken on hot grill or broil for about 6 minutes per side until cooked through and tender. Chicken is not cooked through until juices run clear!

Garnish with fresh lemon slices, if desired.

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MICROWAVE BLUEBERRY JAM

You can make your own blueberry jam very easily in the microwave, one 8-oz jar at a time. It will keep in the refrigerator for a month or so. Blueberries are very healthy so you might want to give this a try.

2 cups fresh or frozen blueberries
1/3 cup Splenda
Pinch of salt
2 tbsp fresh squeezed lemon juice
1 tsp very fine grated lemon peel
1/4 tsp pure vanilla extract

In a large microwave-safe bowl (you need room for the berries to bubble as they cook), stir together the berries, Splenda, salt, lemon juice and peel. Cook the mixture on high for approximately three minutes until the Splenda is dissolved.

Remove dish from microwave and stir the mixture (be sure Splenda is completely dissolved). Return to microwave and cook until mixture starts to set; approximately 3 to 5 minutes. Test by dipping a spoon in the mixture then holding it over the bowl. When the drips from  the spoon are thick, stir in the vanilla.

Spoon the jam into an 8-oz jar that has a lid. Place lid on jar and refrigerate.

Good on whole-grain or low-carb toast, pancakes, etc.

Note: I got this idea from a recipe I saw in a blueberry cookbook.

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PORK CHOPS WITH APPLES AND CREAMY MUSTARD SAUCE

This was a Kraft Foods recipe that I tweaked to make it diabetic-friendly.

1

Tbsp.  white whole-wheat (or your favorite low-carb) flour

1/2

tsp.  dried thyme 

1/2

tsp.  pepper

4

 center-cut boneless pork chops (1 lb.), 1/2 inch thick

2

tsp.  olive or coconut oil

1

small  onion, chopped

1

small  Gala apple, thinly sliced, each slice cut in half

3/4

cup  chicken broth

4

oz.  (1/2 of 8-oz. pkg.) PHILADELPHIA Neufchatel (low-fat cream) Cheese, cubed

2

Tbsp.  GREY POUPON Dijon Mustard

MIX first 3 ingredients on small plate. Add chops, 1 at a time; turn to evenly coat both sides of each.

HEAT oil in large nonstick skillet on medium heat. Add chops; cook 5 min. on each side or until done (160ºF). Transfer to plate; cover to keep warm.

ADD onions to same skillet; cook and stir 3 min. Stir in apples; cook 1 min. Add broth, cream cheese and mustard; cook 5 min. or until vegetables are crisp-tender and sauce is slightly thickened, stirring frequently. Serve sauce over chops.

MOCHA MOUSSE WITH BERRIES

This is delicious and goes together quickly, but it does need to chill at least 4 hours.  It can be chilled up to 24 hours making it a great make-ahead dessert.

1 1/3 cups low-fat milk
1 pkg sugar-free chocolate chips
1/2 cup egg substitute
1/4 cup brewed espresso
4 tbsp Splenda granulated
dash of salt
Whipped cream or frozen sugar-free whipped topping, thawed, for garnish
Fresh berries for garnish

In a heavy, non-aluminum pan cook the milk over medium-high heat for a couple of minutes until tiny bubbles start to form around the edges of the pan.  Immediately remove from the heat; set aside.

In a blender combine the chocolate chips, egg substitute, espresso, sugar, and salt; process on low until smooth, about 20 seconds.

With the blender running on low, add the milk in a slow stream; process until smooth, about a minute.

Pour approximately 1/3 cup of the mixture into each of 12 small dessert glasses; cover and chill 4 to 24 hours.

To serve, top with the whipped cream and fresh berries.

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TRAIL BEAN SOUP MIX IN A JAR

Giving food gift jars can be fun but sometimes people wonder what they can give to a diabetic. If you want to give a diabetic a food gift jar, I suggest this bean soup mix. All you need to do is layer the ingredients in the order listed below into a quart jar.

1/2 cup pearl barley
1/2 cup red beans
1/2 cup baby lima beans
1/2 cup split peas
1/2 cup pinto beans
1/2 cup blackeyed peas
1/2 cup yellow split peas
1/2 cup navy beans
1/2 cup lentils

Instructions to attach to jar:

1 jar Trail Bean Soup Mix
2 quarts water
1 ham hock
1 1/4 tsp salt
1 tsp black pepper
1 can (28-oz) diced tomatoes
1 large onion, chopped
1 garlic clove, minced

Place bean mix in a large bowl and add 2 quarts of water; soak overnight. Drain.

Bring 2 quarts water to a boil in a soup pot. Add the ham hock and simmer for 20 minutes. Remove the ham hock.

Add the drained bean mixture, salt, pepper, tomatoes, onion, and garlic. Bring to a boil, reduce heat and simmer for 1 hour or until the beans are tender.

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ROASTED GARLIC AND NUT CRUSTED TILAPIA

1/2 cup lite Balsamic Roasted Garlic Vinaigrette Dressing

4 ( 1 lb total) tilapia fillets
1/4 cup finely chopped mixed nuts
2 tbsp finely chopped fresh cilantro
1 garlic clove, minced
1 tsp peanut oil (or olive oil)

In a shallow dish , pour the dressing over the tilapia; turn to coat. Refrigerate 30 minutes.

Combine nuts, cilantro, garlic, and oil.

Preheat oven to 375 degrees.
Spray a baking dish with nonstick cooking spray.

Remove fish from and discard the marinade. Place fish on the prepared baking sheet and top with the nut mixture; press lightly to secure to the fish fillets.

Bake at 375 degrees for 10 to 12 minutes or until the fish flakes easily with a fork.

Note: This is a Kraft Foods recipe.

LEMON-DILL VINAIGRETTE

1/2 cup olive oil

1 1/2 tbsp chopped fresh dill
2 tsp lemon zest
1/4 cup fresh lemon juice
1 tsp Dijon mustard
1/4 tsp Splenda granulated (or equal amount of your favorite sweetener)
Salt and freshly ground black pepper, to taste

In a small mixing bowl, whisk the oil, dill, zest, juice, mustard, and Splenda together; season with the salt and pepper to suit your taste.

Serve on salad immediately or store in refrigerator in a sealed container for up to 3 days.

Yield: Approximately 3/4 cup of dressing

Note: File Photo

CHICKEN, PEACH AND AVOCADO SALAD

Chicken Marinade:

2 tbsp plain Greek yogurt
2 tbsp olive oil, plus extra for cooking chicken
1/2 lemon, juiced
4 finely chopped garlic cloves
1/2 tsp ground coriander
salt and freshly ground pepper
1 1/2 lbs boneless, skinless chicken thighs

Mix all ingredients except chicken together in a large shallow bowl or pan. Add the chicken; turn to coat both sides and allow to marinate for 20 minutes.

Salad:
2 heads butter lettuce, washed and torn
2 peaches, pitted and sliced
1 large or 2 small cucumbers, sliced thin
1 avocado, cut into small cubes
1/2 red onion, sliced thin
4-oz cherry tomatoes, halved

Dressing:
1/2 cup plain Greek yogurt
2 tbsp red wine vinegar
1 tbsp olive oil
3/4 tsp sugar
1 pinch red pepper flakes
1 garlic clove, chopped fine

Heat a cast iron or other heavy skillet over high heat and add 1 teaspoon of olive oil. Place the marinated chicken in the skillet and cook, turning once, about 10 minutes or until cooked through. Remove from the heat.

Arrange the lettuce in a large salad bowl and top with the peaches, cucumbers, avocado, onion, and tomatoes.

Whisk the dressing ingredients together in a small bowl.

To serve, slice the chicken against the grain and place on top of the salad. Toss with the dressing and season with salt and pepper as desired.

Yield: 4 to 6 servings

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CLASSIC HOT COCOA

1/4 cup unsweetened cocoa

1/2 cup boiling water
1/2 cup Splenda granulated or comparable amount of Stevia
2 cups low-fat milk
1/2 tsp vanilla extract
whipped cream for topping, optional
ground cinnamon for garnish, optional

Place cocoa in a medium saucepan and whisk in the boiling water and Splenda. Using the whisk, stir in the milk and vanilla; heat through without boiling.

Pour into cups or mugs and top with a dollop of whipped cream garnished with a sprinkle of cinnamon, if desired. Cinnamon is a good blood sugar stabilizer so I recommend using it.

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HOMEMADE FRENCH ONION DIP

When you want a good dip recipe, give this dip a try. Onions are antioxidant rich (healthy) and the ingredients used here will give you a dip much healthier than what you buy ready-made. Serve with healthy whole-grain crackers, baked chips or with some fresh veggies.

1 tbsp extra-virgin olive oil
4 cups finely chopped onions
1/2 tsp salt
1 can (14-oz) reduced sodium beef broth
2 tsp onion powder
2 tbsp white vinegar
1 cup reduced-fat sour cream
1/3 cup plain Greek yogurt

Heat the olive oil in a large skillet over medium heat; add onions and salt to skillet. Cook, stirring occasionally until onions are starting to brown, approximately 6 to 10 minutes.

Add the broth to the skillet and scrape skillet to loosen any browned bits. Simmer mixture 10 to 20 minutes until broth is almost all gone. Cook another 8 to 10 minutes on medium-low until onions are a deep golden brown. Stir in the onion powder then the vinegar; cook 1 - 2 minutes until vinegar is evaporated.

Remove skillet from the heat and allow mixture to cool for 20 minutes.

In a medium bowl, combine the sour cream and yogurt; stir in the onion mixture.

Refrigerate at least 20 minutes for the flavors to blend before serving.

Note: File Photo

BEWARE OF SUGAR IN FRUIT JUICE

Diabetics, especially, must be very careful with fruit juices. There are so many juice beverages today and many are full of extras. Most are no longer 100% juice. While even 100% juice can have a high sugar content, these others are often loaded with added sugars. For example, if the nutrition label on your juice says "fructose" or "high fructose corn syrup", you know you are getting added sugar. Be very careful with juices! You are better off to eat the whole fruit instead of drinking the juice.

CINNAMON-APPLESAUCE PUDDING

1 1/2 cups cold fat-free milk

1/2 cup unsweetened applesauce
1/4 tsp ground cinnamon*
1 pkg (4-serving size) vanilla-flavored sugar-free instant pudding mix

In a bowl, combine the milk, applesauce, and cinnamon; add the dry pudding mix.

Beat the mixture slowly on the lowest speed of electric mixer until well blended, approximately 2 to 3 minutes.

Pour mixture into 4 individual dessert dishes and let set 5 to 10 minutes or until firm.

Garnish with a dollop of whipped cream, if desired.

May use as little as a pinch of cinnamon to suit your taste. Remember, cinnamon is a good blood sugar stabilizer so use it often.

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Note: This is a dessert and should be treated as such. Do not over-indulge! Save for special occasions or share with family and friends.

WHAT WE EAT AFFECTS BODY CHEMISTRY

‎"Everything you eat and drink changes the chemistry of your blood. Our cell membranes are lined with fats that are comprised primarily of those we've eaten in the last 90 days." Keith I Block, MD, Medical Director of the Block Center for Integrative Cancer Treatment and Director of Integrative Medical Education at University of Illinois College of Medicine. Did you note he says "in the last 90 days"? You cannot change your body overnight. You do it steadily over time!

Dr Block

SOUTHWESTERN SPICED PECANS

1 pkg (1.25-oz) taco seasoning mix

5 tbsp Splenda or Stevia Granular
2 tsp ground cinnamon
1/4 tsp cayenne
1/4 cup fresh orange juice
2 cups pecan halves

Preheat oven to 350 degrees.
Line a 15 x 10 x 1-inch baking pan with aluminum foil; spray with nonstick cooking spray and set aside.

In a small saucepan, combine 1 tablespoon of the taco seasoning, 4 tablespoons of the Splenda or Stevia, the cinnamon and half the cayenne; mix together well. Stir in the orange juice and bring to a boil over medium heat.

Remove pan from the heat and stir in the pecans. Pour the mixture onto the prepared baking pan; spread out evenly.

Bake pecans at 350 degrees for 15 minutes, stirring once about halfway through.

While pecans bake, in a small bowl, combine the remaining taco seasoning, remaining Splenda or Stevia, and remaining cayenne; mix together well.

When you remove pecans from the oven, place in a medium-size bowl. Add the spice mixture and toss to coat all the pecans. Return to the baking pan.

Place back into the oven and bake another 5 minutes, stirring once. Allow to cool completely before serving or placing in an airtight container to store briefly.

These make great snacking party foods or placed in a decorative jar or container they make a great gift for diabetics.

NOTE: Nuts are good for diabetics. As with all snacks, do not make a meal of them. These are to be set out and shared with family and friends.

BREAD VS SUGAR

When the American Diabetes Association lifted the ban on sugar in 1994, it made a tablespoon of sugar equal to a slice of bread on the diabetic exchange. Each is considered a starch exchange. This is a reminder to be cautious with bread. When you eat a slice of white bread, it is like eating a spoonful of sugar. When you eat bread, it should always be whole-wheat or other whole-grain. Don't even keep white bread (unless it is white whole-wheat) in your house. And read the nutritional label and pay attention to the sugar listed even on whole-grain breads. If you have young children, they should be trained to eat healthy bread. My six-year-old (now 15) granddaughter loves whole-grain breads because that is what she's used to at my house.

SPICED PUMPKIN CUPCAKES

1 package (2-layer size) sugar-free yellow cake mix

• 1 package (4-serving size) sugar-free vanilla instant pudding mix
• 1 cup canned pumpkin
• 1/2 cup canola, olive, or coconut oil
• 1/2 cup water
• 3 eggs
• 1 1/2 teaspoons ground cinnamon 
• 1 teaspoon ground cloves
• 1 teaspoon vanilla extract
• Preheat oven to 350°F. 
• Beat all ingredients in large bowl with electric mixer on low speed just until moistened, scraping side of bowl frequently. Beat on medium speed 2 minutes or until well blended.
• Spoon batter into 24 lightly greased or paper-lined muffin cups, filling each cup 2/3 full.
• Bake 20 minutes or until toothpick inserted into cupcake comes out clean. Cool in pans on wire rack 10 minutes. Remove from pans; cool completely.
• Frost with a sugar-free vanilla or cream cheese frosting. Or lightly sprinkle with powdered sugar.
• NOTE: This recipe is one from McCormick's spices that I changed into a sugar-free recipe after my diabetic diagnosis. It is important to remember that cake should not be a routine part of a diabetic's diet. However, a cupcake for a special occasion or to calm a sweet tooth once in awhile should be okay for most diabetics.

ROASTED ASPARAGUS WITH LEMON AND PINE NUTS

2 tbsp pine nuts*

1 1/2 lb fresh asparagus, tough ends trimmed
2 tbsp extra-virgin olive oil
1 tbsp loosely packed slivered lemon zest
1/2 tsp kosher salt to taste
Freshly ground black pepper to taste
Lemon wedges for garnish, optional

Preheat oven to 425 degrees.
Oil a 13 x 9-inch baking dish; set aside.

In a small skillet, toast the nuts, shaking the pan several times, for 12 minutes or until golden. Transfer to a small dish and set aside.

Place asparagus into the prepared baking dish. Sprinkle with the oil, lemon zest, and salt, turning asparagus until evenly coated with the oil. Place in oven and roast for 15 to 20 minutes until tender, turning a few times.

Season asparagus with pepper and transfer to a serving platter. Sprinkle with the nuts and garnish with lemon wedges, if desired. Best served warm to hot.

Yields: 4 to 6 servings.

*May substitute almonds.

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FIBER AT EVERY MEAL!

Fiber is especially important to a diabetics diet. We should have fiber, along with Vitamin D, Calcium, and Omega-3s at every meal. (These guidelines for these 4 particular fat-fighters are a good idea for anyone, diabetic or not.) Here are a few examples of the fiber content of some common foods: 1 medium apple = about 3 grams, 1/2 cup fresh raspberries = 4 grams, 1 cup cooked fresh spinach = 4 grams, and 1/2 cup chickpeas = 6 gram.