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Call 211 or visit the website http://professional.diabetes.org/erp_list_zip/?loc=imc-slabnav for locations and schedules of local diabetes education programs.

AND

Visit www.diabetes.org for more information on diabetes and links to other useful diabetes websites.

• American Diabetes Association www.diabetes.org
• Texas Diabetes Council www.dshs.state.tx.us/diabetes
• American Heart Association www.americanheart.org
• National Institute on Aging www.nia.nih.gov
• Specific pictures taken from “Your Everyday Guide” Exercise and Physical Activity
• The National Institute on Aging. Publication No. 09-4258, January 2009.
• Pictures taken from the following pages: 15 (slide 166), 31 (slide 161), 39 (slide 159), 91 (slide 160), 95 (slide 30) and 97 (slide 163)
• National Institute of Health http://www.ndep.nih.gov
• www.diabeticlivingonline.com/diabetic-recipes
• www.mypyramid.gov & www.cdc.gov
• http://www.prescriptionsolutions.com/diabetes “My Plate Planner”
• Acanthosis pictures made available by Dr. Stephen Ponder.
• Special thanks to Georgiana Bradshaw , C.D.E. for her contributions to this project

• Soak 100 large corn husks in warm water for 1 – 2 hours until soft and flexible. Take husks out of water once soft, and dry on clean towels before making tamales.
• Take 2 tablespoons of masa and spread on smooth side of a large corn husk
• Spread the masa into a thin rectangle close to the wider end of the corn husk
• Spread about 1 tablespoon of meat mixture in the middle of the masa
• Take one side of the corn husk and fold it over the meat filling
• Take the other side of the cornhusk and fold it in
• Take the pointy end of the cornhusk and fold it upwards, set prepared tamales aside
• Repeat steps 1 through 6 until all the masa and meat have been used
• Fill the bottom of a tamale pot with water and place steaming tray into the pot, or fill a pot with an inch or two of water and place a steaming basket in the pot
• (Tamales need to be steamed, they should not be boiled). Cover pot with lid.
• Heat the pot until the water starts to steam slowly and adjust heat to maintain steady slow steam.
• Place tamales standing upright into the steamer and steam for 1 to 1 1/2 hours with lid on pot until tamales are cooked. Remove tamale from pot and unwrap from corn husks. ENJOY YOUR LOW FAT TAMALES WITH SALSA, PICO DE GALLO, OR KETCHUP

This material is brought to you by the Food Bank of Corpus Christi, and was funded by USDA’s Food Stamp Program, which provides nutrition assistance to people with low income. In accordance with Federal Law and USDA policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs, or disability.

• 6 lbs. Lean Ground Turkey
• 1/3 Cup Chili Powder
• 1 tsp. Black Pepper
• 1/2 Cup Water (If needed)
• 4 Cloves of Garlic – Minced
• 1 1/2 tsp. Ground Cumin
• 1 Tablespoon Salt
• Pam Cooking Spray

1. Heat pan on medium heat then coat with Pam Cooking Spray and cook ground turkey until browned.
2. Add salt, chili powder, garlic, black pepper, and cumin.
3. Cook on low heat for 20 minutes until meat is fully cooked.
4. Add water if needed to keep meat moist.
5. Let the meat cool down before making tamales.

• 5 lbs. Fresh Masa
• 1 14 oz. Can Chicken Broth
• 1/4 Cup Chili Powder
• 2 – 3 Tablespoons Salt
• 1/8 Cup Baking Powder
• 1/3 Cup Olive Oil

1. Mix all ingredients together until they are blended and place in refrigerator while preparing meat.

• 1 – 16 ounce can pumpkin
• 2 eggs
• 2 Tablespoons honey
• 1 Tablespoon orange juice concentrate
• 1 cup evaporated skim milk
• 1½ teaspoons ground cinnamon
• ½ teaspoon ground nutmeg
• Dash of ground cloves
• 9 – inch pie crust

1. Beat pumpkin, eggs, honey, orange juice concentrate, milk, cinnamon, nutmeg, and cloves together.
2. Pour into pie crust.
3. Bake at 375 degrees for 50-60 minutes, or until knife inserted in center comes out clean.

• Olive oil cooking spray
• 1 pound catfish filets
• ½ tsp Cajun/blackened seasoning (or more to taste)
• 1 tsp reduced fat grated parmesan cheese

1. Preheat the oven to 450 degrees.  Lightly spray a small nonstick baking sheet with the olive oil spray.
2. Place the catfish, smooth-side down, on the sheet.  Sprinkle on the Cajun/blackened seasoning and cheese.
3. Bake for 10-12 minutes or until the catfish flakes easily  with a fork.  Serve immediately for best results.

www.diabeticlivingonline.com/diabetic-recipes

• 4 chicken breasts
• 1 teaspoon salt
• 1 teaspoon of pepper or to taste
• 1 teaspoon paprika
• 2 – 4 tablespoons of low-fat margarine

1. Preheat oven to 400 degrees.  Lightly coat baking dish with Pam cooking spray.
2. Place chicken breasts in baking dish. Sprinkle with salt, pepper and paprika. Dot chicken breasts with margarine.
3. Cover dish with foil and bake 30 minutes. Remove foil and bake uncovered for 30 minutes.

www.diabeticlivingonline.com/diabetic-recipes

• 4 boneless chicken breasts
• 1 tablespoon olive oil
• 1 tablespoon of lemon pepper seasoning

1. Preheat oven to 375 degrees.
2. Place chicken in Ziploc bag and place olive oil and seasoning in bag. Zip bag and turn until chicken is evenly coated.
3. Place chicken in shallow baking dish. Bake for 30 to 40 minutes or until cooked thoroughly.

www.diabeticlivingonline.com/diabetic-recipes