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 black-eyed 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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HOMEMADE DRY ONION SOUP MIX

This recipe makes the equivalent to 1 packet purchased dry onion soup mix.  You can make this even healthier by using low or sodium-free instant bouillon..

2 2/3 tbsp dried onion flakes
4 tsp beef instant bouillon powder
1 tsp onion powder
1/4 tsp celery seed

Combine all ingredients and ore in a plastic zip-top bag or an airtight container.  Use in recipes just as you would the purchased mix.

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CAFE MOCHA MIX

Make your own cafe mocha drink at home where you will know exactly what you are getting. This drink is not overly sweet, has a rich coffee flavor, a touch of chocolate and a hint of cinnamon.

2/3 cup Splenda Granular
1/2 cup instant coffee
1/2 cup nonfat dry milk powder
1/2 cup nondairy powdered creamer
1/3 cup Dutch-process cocoa powder
1/4 tsp ground cinnamon

Mix all ingredients together thoroughly and place in an airtight container.

To serve: Stir 3 tablespoons of the mix into 6-ounces very hot water. Stir to dissolve.

Yield: 14 servings
Per serving: 40 calories, 7g carbs, 2g protein, 1g fat (0 saturated fat)
Diabetic Exchange: 1/2 carb
WW Point: 1

This also makes a great gift for your diabetic family members or friends. Package prettily, as in the file photo below, and give as a gift for any occasion.

SMOKY RUB FOR PORK AND CHICKEN

2 tsp smoked sweet paprika

2 tsp chili powder
1 tsp dried thyme
1 tsp coarse salt, optional
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp freshly ground black pepper

Mix all ingredients together in a small bowl.  Use to rub on pork tenderloin, pork chops or chicken breasts.

 Rub on meat then refrigerate for 15 to 30 minutes before cooking.

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DIETITIAN QUOTE

"The way a person with diabetes should eat is the model we'd like everybody to follow." By Rebecca Fliszar, RD.