Brown Bag Lunches:
On The Go But Still
Adhere To Diabetic Health

Are you are sitting at your desk with one of your normal brown bag lunches and you just can't seem to work up the motivation to open that bag, all because you know it is the same old stuff you seem to have day after day.

So who said brown bag lunches can't be just as good -if not better - than the fare you receive at the local fast food drive-in? With a little advance preparation you can add some of the following for a new lunch time treat and still retain good diabetic health.

Moist and Fluffy Yam Biscuits

Ingredients

• 3 cups all purpose baking mix (like Jiffy mix or Bisquick)
• 1/2 tsp. ground cinnamon
• 1 (15oz) can sweet potatoes(or yams) drained and mashed
• 3/4 cup fat-free milk

Preheat the oven to 450 degrees.

In a medium bowl, combine the baking mix and cinnamon. Add the potatoes and milk and stir until well-blended.

Roll the dough on a floured surface to 1" thick. Cut with a biscuit cutter or the top of a round drinking glass. Place on a non-stick baking sheet and bake for 10-12 minutes till golden brown.

Serving Size: 1 biscuit, 107 calories, total fats 3g/ saturated fat 1g/ 0mg cholesterol/269 mg sodium/ 18g carbs/ sugars 2g/ proteins 2g

Peanut Butter Spread

Ingredients

• 1 T. fat free dry milk powder
• 1 T. water
• 1 tsp. vanilla extract
• 1 T. honey
• 1/3 cup fresh peanut butter

In a small bowl, combine the first four ingredients and mix well. Add the honey and peanut butter and blend in until well blended. Store in the refrigerator.

Serving size: 1 tablespoon, 75 calories, total fat 5g (saturated fat 1g), cholesterol 0mg, sodium 53mg, carbs 5g, sugars 4g, proteins 1g

Vegetable Wraps

For variety, choose to add dried or fresh fruits, nuts, seeds, all types of spices or choose some lean protein for some days such as salmon, chicken or turkey breast. Double check the sodium and fat content on your selections and feel free to add a few pieces for a quick and satisfying sandwich all in one.

Be very careful though and do a little bit of experimenting at the onset by checking and double checking your blood sugar levels pre and post meals to verify you are not one of the individuals which fall into the whole grains and diabetic trap.

For a different flavor and taste but an item you can quickly assemble in your own kitchen, try some fresh salsa. Start with 3 whole roma tomatoes, diced and add 1/2 cup diced red onion and 1/4 cup fresh parsley, chopped. Combine well and toss in 1 T. orange juice with a dash of sugar and salt. Let sit for 30 minutes for the flavors to blend and add to any vegetable stuffed wrap for a sweet kick to all of your brown bag lunches each day.

Some Other Great Wrap Combinations

• scrambled eggs, sprinkled with low fat cheddar, and garnish with salsa and chopped spinach in a pocket.

• scrambled eggbeaters, with chopped sweet peppers,onions and tomato chunks on a whole grain tortilla

• cottage cheese with crunchy granola and dried apricots or cranberries

For lunch or dinner meals, try some of these combinations:

• combine a combination of cooked beans, diced tomatoes, shredded cheese and green peppers and fill a pocket with shredded leaf lettuce and your filling mixture

• fresh turkey pieces with shredded cheese and assorted veges.

• thin low fat roast beef with dijon mustard, shredded cheese, leaf lettuce and some horseradish for a slight kick if you like spicy

And then a finale to any kind of meal or snack can include:

• Fat free yogurt mixed with berries of your choice and a dash of cinnamon or granola for crunch

• make a "better for you" version of the s'more with a whole grain wrap, peanut butter, marshmallows and sprinkle a few dark chocolate chips. Roll this up and microwave for 25 seconds.

• diced apples (or banana), peanut butter , raisins and a whole grain tortilla rolled and heated for 15 seconds

And then for the ultimate brown bag lunches treat, spend one morning baking and you can have one of these for four days as a special treat just for yourself.

Chocolate Cupcake

Ingredients

• non-stick cooking spray
• 3 T. soy milk
• 1/4 tsp apple cider vinegar
• 2 T. sugar
• 1/2 tsp vanilla extract
• 1/4 cup whole wheat flour
• 1 1/2 T. dry cocoa powder, unsweetened
• 1/8 tsp baking soda
• 1/8 tsp baking powder

Preheat oven to 350 degrees. Line a muffin tin with four cupcake liners or spray with non-stick spray. Put a couple of tablespoons of water in the empty two tins so the pan won't burn.

Whisk together the soy milk and vinegar and set aside for 2 minutes.

Add the sugar, oil, and vanilla and mix until blended.Add the dry ingredients and mix till combined.Divide the batter between the four liners. Bake for 20 minutes. Serve warm.

Serving size 1 cupcake Calories 108 calories protein 1g/ carbs 11g/ sugars 7g/ total fats 7g, saturated fat 1.1g /cholesterol 0mg/ sodium 100mg

Fresh Fruits: A Hindrance Or A Help?

Next is a quick throw-in idea that many diabetics are confused about. Everyone has heard fruits are high in natural sugar. So there is that word "sugar" again.

Remember though, fresh fruits do have several advantages over many other selections which allows them in the diabetic diet.

Number one, fruit is high in natural sugar - not added sugar. What this means to the diabetic is natural sugars do not raise the blood sugar levels as quickly or as high as added sugar does. Obviously some fruits have higher sugar ratios (think most of the tropical fruits) than others (cherries, plums, and pale greenish yellow bananas are lower) so adding the lower sugar selections means lower sugar concentrations.

Next, fresh fruits pack a nutritional boost which we can get from very few other sources in the "Food Kingdom". Fruit is low in fat, but high in fiber, vitamins, minerals, antioxidants, phytonutrients, plus many other healthy ingredients which are a wealth of nutrition all wrapped in one package.

The easiest way to confirm what and how your body will react to fresh fruits is to monitor your sugar levels about an hour after ingestion. In this way you can truly know how each individual fruit is going to affect your own blood sugar levels.

If feasible, on the fruits you seem to be running a little higher numbers than you desire, try cutting back a little on serving size. Often this way you can continue enjoying this item without the disadvantage of blood sugar spikes.

Therefore making your brown bag lunches special each day can take a minimum of time with just a little bit of imagination and preparation.

Return to Diabetic Nutrition" from "Brown Bag Lunches"