Summer Vegetable Lasagna

It was really too hot to cook today, but my friend had given me some beautiful, organically-grown summer squash from her garden and I desperately wanted to make this recipe. Luckily, it cooks in a dish just the right size to fit inside my toaster oven, so we didn't cook while it did! This is the time of year when zucchini are plentiful in the garden or readily available at the farm stand, so I assembled two lasagnas and froze one for some busy day in the future. (If you do the same, wrap well to prevent freezer burn. Also, to cook from frozen add another 30 minutes to the cooking time.)

Lasagna may sound difficult, but the "no-boil" noodles available make it super easy. You can find them next to the regular lasagna noodles in your grocery. They're thinner than the boiled variety, which is perfect for someone looking to reduce their carbs. Also, use whatever vegetables you have on hand to create your own version and enjoy this wonderful, comforting meal at any time of year!

Summer Vegetable Lasagna
(Serves 6)

1 (10 oz.) package of frozen chopped spinach (thaw or microwave for 5 minutes)
15 oz. part-skim ricotta cheese
¼ cup grated Parmesan cheese
1/8 teaspoon grated nutmeg
¼ teaspoon pepper
½ teaspoon basil, dried (or 1 teaspoon fresh, chopped)
1 egg, slightly beaten
2 cups No sugar added spaghetti sauce (I use Hunt’s brand)
1 teaspoon Italian herbs, dried
2 cloves garlic, minced
6 no boil lasagna noodles (I use Barilla)
1½ cups zucchini, quartered and sliced thin
1½ cups summer squash, quartered and sliced thin
1 cup part-skim mozzarella cheese, shredded

1. Preheat oven to 375-degrees. Spray an 8" x 8" glass baking dish with non-stick cooking spray; set aside.

2. If spinach is frozen, place in microwave-safe dish and microwave on high for 5 minutes. Place spinach in strainer and press out as much liquid as possible using the back of a spoon. If still warm from microwave, allow to cool for 15 minutes before proceeding.

3. Place cooled and drained spinach in a medium mixing bowl. Add ricotta cheese, Parmesan, nutmeg, pepper, basil and egg. Mix together with a fork until well combined; set aside.

4. To the spaghetti sauce, add the Italian herbs and garlic and stir to combine. Measure ¾ cup of the sauce into the baking dish and spread to coat the bottom. Lay two no-boil lasagna noodles side-by-side on top of the sauce. Spread ½ of the ricotta-spinach mixture over the noodles, being sure to spread mixture to edges of dish. Top with 1½ cups sliced squashes and distribute equally. Measure 6 tablespoons sauce over vegetables and spread to edges of dish. Sprinkle evenly with ¼ cup mozzarella.

5. On top of the cheese, lay two more lasagna noodles side-by-side, but going in the opposite direction than the first layer. Top with remaining ricotta-spinach mixture and the remaining sliced vegetables. Measure another 6 tablespoons of sauce over vegetables and spread to edges of dish. Sprinkle evenly with another ¼ cup mozzarella.

6. For the final layer, lay the last two lasagna noodles side-by-side, but again going in the opposite direction from the layer before. Top noodles with remaining sauce and sprinkle evenly with remaining ½ cup mozzarella cheese. (Note: Noodles will puff up during cooking, so you’ll want at least ½-inch free at top of dish to allow for this expansion.)

7. Spray foil with non-stick cooking spray and cover tightly. Bake for 50-60 minutes. Remove foil and bake for another 5-10 minutes until cheese is bubbly. Remove from oven and allow to cool for 10-15 minutes before serving to allow the filling to set.

Nutritional Information per serving (1/6th of recipe): 329 calories, 28.2 g carbohydrate, 13.9 g total fat, 7.2 g saturated fat, 4.4 g fiber, 22.4 g protein.

Original recipe by Kathy Sheehan, copyright 2009

How does this recipe compare to traditional lasagna? This lasagna is considerably lower in calories, carbohydrates and fats. For comparison, the lunch-size portion of traditional meat lasagna at a well-known Italian restaurant (only 4" x 4½" slice) is an astonishing 858 calories, 54 g carbohydrate, 47.4 g fat, 5 g fiber, 54 g protein.

Artificial & Alternative Sweeteners

I am often asked which sweetener I use and would recommend. First, I’ll say that I’ve tried almost all of them! Right now, in my house, I have several sweeteners that I use in various ways, but my all-time, most dependable favorite is Stevia. I buy it by the large bagful and have dedicated a canister to it on my kitchen counter. Through experimentation, I’ve discovered that it is stable in cooking if the heat isn't too high (350-degrees or below) and will sustain its sweet flavor over a long period. When I need an extremely low-carb and calorie sweetener, this is the brand I turn to almost exclusively. Below is a review of the sweeteners I have used and for what purpose:

Artificial Sweeteners

1. Splenda is sucralose and comes in a granular form or various blends for baking. It's safety classification has been changed by the Center for Science in the Public Safety from "generally considered safe" to "caution."  The reason is because new studies have shown that there is a chemical transformation that occurs when heated that creates dioxins, which are toxic and can be harmful to health.  Also, there may be a link to certain health conditions, including insulin resistance, diabetes and may negatively impact the microbiome, reducing beneficial bacteria in the digestive tract.  This once was my artificial sweetener of choice, but after the recent findings, I no longer use it or recommend it.  To read more, please visit: http://www.drfranklipman.com/artificial-sweetener-splenda-linked-with-toxic-dioxin-production/
 Nutritional Information per teaspoon: 2 calories, 0.5 g carbohydrate.

2. Sweet-N-Low is a mixture of saccharin, dextrose and cream of tartar. It is best used for sweetening desserts that are not cooked or added to beverages. It has a slight bitter aftertaste and is not stable in heated foods and will eventually lose its sweetening power over time when heated. It comes in a very sweet powder or liquid. In my house, it is used to sweeten my husband’s coffee only. He prefers it over Stevia because one packet will sweeten his tall mug of coffee where two Stevia packets would be required. I never use it in cooking and don't recommend it. Nutritional Information per packet: 2 calories, 0.5 g carbohydrate.

3. Equal is a mixture of aspartame, dextrose and maltodextrin and has many of the same properties as Sweet-N-Low. It comes in packets and also in a dispensable form that can be used in cooking that can be measured 1:1 in recipes like regular sugar. It should never be used alone in baking, but can replace up to half of regular sugar. It is not stable in heated foods and will eventually lose its sweetening power over time when heated, so for that reason I don’t use it in cooking. It has a slight aftertaste which seems to intensify when heated, but is not as unpleasant as Sweet-N-Low.  There has been much negative press about aspartame and its impact on health.  I do not use it or recommend it. Nutritional Information per teaspoon: 4 calories, 0.5 g carbohydrate.

4. Sugar Alcohols are widely being used in processed and prepared sugar-free products, such as baked goods, puddings and candy. Xylitol is a form available for home use. As with most sugar alcohols, consumption can result in bloating, diarrhea, and odorous flatulence, although xylitol generally rather less so than other sugar alcohols, such as sorbitol or maltitol. Because I experience these uncomfortable and socially embarrassing side effects when having consumed even the slightest amount of sugar alcohol, I never use them or eat any product made from them. Many people can tolerate sugar alcohols at first but, over time, will eventually succumb to the side effects and no longer be able to eat them without discomfort. I have listed it here to warn others who might be saying, “I get sick when I eat any artificial sweeteners.” Check the nutritional label on your food products (don’t just look on the front of the box). Most often you will discover that these sugar alcohols are the real culprit, not all artificial sweeteners. Also, “sugar-free” products that use sugar alcohols for sweetening are not carb free. Maltitol, xylitol and the other sugar alcohols (usually ending in “itol”) do count toward your total carb intake of the product. When you’re counting carbs, you have to count the sugar alcohols by half. So, if the nutritional information says it has 12 grams of sugar alcohol in a serving, you need to count 6 as part of the total carbs. Nutritional Information per teaspoon: 2 calories, 2.4 g carbohydrate.

5. Stevia was once only available in health food stores in the supplement section, but it is now being manufactured in the USA and has become available in the sugar section of your grocery. It can be found under the brand names Truvia, SweetLeaf, SteviaPlus, Stevia in the Raw (and others) and available in packets, granular or liquid. It’s the topic of a lot of conversation and spouted as the natural alternative to those wishing to stay away from artificial sweeteners. It is labeled “natural” because it is extracted from the stevia plant, but it is processed and manufactured in a way that isn’t exactly natural, meaning it is derived from a natural source and being used in its natural state, so it falls in a weird category. (NOTE: Some brands combine it with Erythritol, which is a sugar alcohol. When compared with other sugar alcohols, it is much more difficult for intestinal bacteria to digest, so it is unlikely to cause gas or bloating. Although if consumed in larger quantities or if you have a sensitivity to sugar alcohols, it is possible to experience digestive disturbances. Also, allergic side effects can be itching with hives, so be aware and check the food label on the package.) Stevia can be an excellent alternative to other artificial sweeteners, especially for sweetening beverages and in recipes that don’t require high heat cooking. Unfortunately, even though it is a zero calorie sweetener, it is not the “magic” sugar substitute for every purpose because it has proven to be unstable in recipes cooked at temperatures over about 350-degrees Fahrenheit and will lose its sweetening power over time when heated. Also, some people complain of an aftertaste, similar to aspartame or saccharin. I don’t notice an aftertaste especially when combined with raw honey or table sugar in cooking.  Currently, this is the no-carb sweetener I use and recommend.  I use the drops in beverages and some recipes.  If bulk is needed, I use the granular.  Whenever possible, purchase organic stevia.  Nutritional Information per packet or drop: 0 calories, 0 g carbohydrate.

Alternative Natural Sweeteners

1. Fructose is the type of sugar found in fruits and high-sugar produce or plants, such as corn or agave. After processing, the result is either a sweet liquid or granulated sugar that has been clinically shown to have a lower glycemic response in the body than regular table sugar. This is not to say it is calorie or carb-free, because it is not. Because fructose is usually 25% to 30% sweeter than sugar, you can use less in recipes and maintain the same level of sweetness. The fact that you can cut the amount by ¼ to 1/3 is about the only advantage of using fructose in place of sugar. The final carb count may be slightly less, but your blood sugar will be raised significantly compared to artificial sweeteners. Recently there has been some controversy about fructose contributing to metabolic syndrome, which is very often a condition that T2 diabetics are afflicted with and can lead to many health concerns, including heart disease and high blood pressure. Personally, I avoid fructose (unless I'm eating fresh fruit or vegetables) and will not buy a product if it lists High Fructose Corn Syrup on the label. Nutritional Information per teaspoon: 15 calories, 4 g carbohydrate.

2. Due to its increase in popularity, I would like to discuss Agave Nectar, which can be found in most health food stores and is being added as a natural alternative sweetener to many prepared products these days. For diabetics, it is not the miracle sweetener because it does contain high amounts of carbohydrate (16 per tablespoon) and will raise your blood sugar quite a bit. It is fructose extracted from the agave plant and processed into a light or dark liquid, similar to honey but not as thick. It is 25% sweeter than sugar, so you can use ¼ less in a recipe and still maintain the same level of sweetness. Because it is a fructose, the same health concerns apply to agave nectar as to high fructose corn syrup and other fructose sweetening products. Nutritional Information per teaspoon: 20 calories, 5.3 g carbohydrate.

3. A new arrival on the scene is Yacon syrup. It is extracted and condensed from fresh yacon roots, a South American plant found in the Amazon region, and has a taste similar to molasses. Like agave, it is much sweeter than sugar so you can use less in recipes. It has a carbohydrate count of 6 grams per tablespoon, so it considerably less than agave. It is nutritionally known as a prebiotic. It contains inulin, an indigestible sugar (mainly fructose) that passes through the body essentially unrecognized and is broken down in the intestines and stimulates the activity of "good" bacteria in the digestive system. It must be noted that this process can cause some digestive symptoms in some people, such as bloating and gas, especially if consumed in larger quantities. It is best to experiment with small quantities to see how your body reacts before consuming larger amounts or using in recipes. Currently this product is hard to find and can be purchased on the internet or at Whole Foods. It is expensive, usually costing $10 or more for an 8 ounce jar! Due to its recent appearance, not much is available yet on how diabetics have responded to this product, although looking at the nutritional information and the fact that is fructose, I probably will not use it. I have purchased this product and have used it in tea and the flavor is pleasant. Due to the high cost, I don't believe it will be a staple in my pantry. Nutritional Information per teaspoon: 8.3 calories, 2 g carbohydrate.

4. Whey Low is another new line of alternative sweetener products to hit the scene. There is one type being advertised as suitable for diabetics, called Whey Low D granular. It is a combination of fructose and lactose (milk sugar) said to produce a lower glycemic response compared to 100% regular table sugar. I have used this product and have experienced a significant rise in my blood glucose. Also, it contains as much carbohydrate as regular sugar (4 grams per teaspoon or 96 grams per ½ cup), so I’m not sure I believe their claims. The one good difference between Whey Low and regular sugar is that it is reduced in calories, so using it can reduce the caloric count of the final product. In the recipes in which I've used it, the texture was a bit gritty, as if the sugar didn’t dissolve completely, which I found strange and a bit unpleasant. Also, it doesn’t easily dissolve in beverages (which probably explains the grittiness in my cupcakes). I don't recommend it because it is difficult to find and was not pleased with its performance. Nutritional Information per teaspoon: 5 calories, 4 g carbohydrate.

5. Honey is indeed a natural sweetener that is more dense and sweeter than regular table sugar, so you generally use less. If only a small amount is called for, it can be a good alternative, even though it does contribute carbohydrate to the final product. One tablespoon is 17.3 grams of carbohydrate (or 135.2 grams per ½ cup), which can add up quickly when used in quantity in recipes. The cautionary advice I would recommend is use it in moderation or small amounts.  Currently I use Wild Raw Honey sparingly or in combination with Stevia and am very pleased.   Nutritional Information per teaspoon: 21.3 calories, 5.7 g carbohydrate.

6. Let’s not forget table sugar. It is sucrose and primarily comes from sugar beets or sugar cane. It's chemical makeup is about 50% glucose and 50% fructose.  It is a basic food carbohydrate and immediately turns to glucose in the body. It needs to be limited in a diabetic’s diet because it can cause havoc on blood glucose when consumed in even moderate amounts at one sitting. But since we all know that ordinary white granulated sugar is the product everyone is trying to emulate, it is good for us to look at it for comparison. Nutritional information per teaspoon: 16 calories, 4.2 g carbohydrate.

The bottom line…
If you are diabetic and want to include an occasional sweet treat in your diet, most likely you will have to include some artificial sweetener in the recipe to reduce the carbohydrates and minimize the effect on your blood glucose. If going natural is your desire, before you choose a sweetener with carbohydrate, test to see how your blood glucose responds—don’t just guess, make assumptions or take anyone else’s advice. It is important to know how the product reacts in your body. The way to test is to dissolve about 4 tablespoons of the product in water and, first thing in the morning before eating anything or taking medication, test your fasting blood glucose level and record. Drink the mixture all at once and take a BG reading after 15 minutes and record. Thereafter, take your BG reading every 30 minutes for 2 hours to see what effect the sweetener has on your blood sugar readings. If you experience a significant rise, that particular sweetener should be limited in your diet or only eaten in small amounts.

Roasted Nut Butter & Chocolate Chip Cookies

Yesterday my daughter said, "Mom, do you know those cookies you made? You have to make some more. They were so good!" That was quite a compliment, considering she's not diabetic and can eat any kind of dessert or cookie she wants. (To view recipe, see my earlier post Vanilla Sugared Almond Cookies.) But instead of making the same recipe, today I decided to experiment with other ingredients and the fabulous result is only 5.3 net grams of carbohydrate per cookie...and that includes chocolate!

This recipe was inspired by all the delicious roasted nut butters available nowadays. I could have used almond butter, cashew, sunflower, pumpkin seed or hazelnut butter, but my daughter's all-time favorite is peanut butter. It's classic to combine chocolate and peanut butter, but I invite you to get adventurous and try this recipe with other, more exotic flavors. The almond flour is made from raw, blanched almonds and is mild enough not to compete with the more intense flavor of a nut butter. The nice part is that it will add oil to the dough, so you can get by using less dairy butter, which means less saturated fat and more fiber and protein. I suggest using 73% cocoa or higher dark chocolate chips because they bring a big chocolate taste (and less sugar) to this cookie, even though there's only ½ cup in the whole recipe. I purchase mine at Whole Foods or rough chop a dark chocolate bar, which may be more readily available in your grocery. Look in the candy aisle or the displays near the register.

Roasted Nut Butter & Chocolate Chip Cookies
(Makes 32 cookies)

1 cup almond flour (or finely ground almonds)
½ cup all-purpose flour
1 teaspoon baking soda
¼ teaspoon salt
3 tablespoons dark brown sugar, packed
½ cup Splenda, granular (not baking blend)
5 tablespoons butter, softened
¼ cup nut butter (Choose your favorite. If natural, stir before measuring.)
1 egg
1 teaspoon vanilla extract
½ cup dark chocolate chips (73% cocoa or higher, rough chopped or use mini chunks)

1. Preheat oven to 375-degrees. Line cookie sheet with parchment paper or spray lightly with non-stick cooking spray.

2. In a small mixing bowl, combine the flours, baking soda, and salt; set aside.

3. In a large mixing bowl, beat the butter, sugar and Splenda together with a handheld or standing mixer until sugars combine with butter. Add the nut butter of your choice and beat until mixture is creamy and light. Add egg and vanilla and beat for 2 minutes until well incorporated and slightly thickened.

4. All at once, add the dry ingredients and, with a wooden spoon, stir until flour is well incorporated and a soft dough forms. Fold in chocolate chips.

5. Drop by rounded teaspoonfuls (or not quite level small cookie scoop) about 2 inches apart onto cookie sheet. Flatten slightly with hand, bottom of glass or criss-cross with a fork. Bake until set and beginning to brown around the edges, about 8-10 minutes. Cookies will not brown much, so watch carefully and do not overbake. Remove immediately to wire rack and cool. Store in an airtight container at room temperature.

Nutritional Information per cookie: 80.4 calories, 6.3 g carbohydrates, 5.4 g total fat, 1.3 g saturated fat, 1 g fiber, 1.8 g protein.

Original recipe by Kathy Sheehan, copyright 2009

How does this compare to a traditional Peanut Butter Chocolate Chip cookie? My recipe is much lower in calories and carbohydrates, lower in fats and higher in fiber and protein. For comparison, the average nutritional information for the same size cookie made from a traditional recipe is 134 calories, 18 g carbohydrates, 7 g total fat, 0.5 g fiber, 1 g protein.

Roasted Red Pepper Hummus & Cucumber Sandwich

I remember my grandmother loved toast made from Pepperidge Farm Very Thin Sandwich bread (white, of course). It was released as a low-calorie, low-carb alternative for the first low-carbers when Dr. Atkin's began the craze in the 1970's. Well, after falling out of favor for about 20 years, it took an obesity epidemic to prove his reduced-carb diet plan was essentially sound for many people dealing with diet-related diseases, such as T2 diabetes. Thankfully, more bread companies are paying attention to the healthy eating trend currently going on in the country. A couple of companies have recently come out with some delicious and convenient 100-calorie, high fiber rolls that can be used for sandwiches or hamburgers. I am aware of two brands right now, but if they become popular, then others will follow soon. In your grocery, look for Pepperidge Farm Deli Flats or Arnold's Sandwich Thins. They come in white, whole wheat, multi grain or rye! All varieties average around 20 grams carbohydrate and 5 grams fiber (a net carb count of 15 grams).

I can't claim this sandwich recipe as my own, but I can claim it as one of my favorites. I'd forgotten about it until recently when my daughter added the ingredients to a shopping list, and now I've had three this week! The flavored hummus packs a nice punch, while the cucumber adds a cool and satisfying crunch. Add a salad for a nice lunch or it stands alone as great afternoon snack.

Roasted Red Pepper Hummus & Cucumber Sandwich
(Makes 1)

1 thin sandwich roll (see brand suggestions above)
2 tablespoons roasted red pepper hummus
5 slices cucumber
1 slice Colby-jack cheese
Baby lettuce or green leaf lettuce

1. If desired, toast sandwich roll. Spread with hummus and top with cheese, cucumber and lettuce. Enjoy!

Nutritional Information per serving: 224 calories, 26.7 g carbohydrates, 10 g total fat, 4.5 g saturated fat, 5.8 g fiber, 10.1 g protein.

Vanilla Sugared Almond Cookies

I dare anyone to guess that this is a low-carb, diet cookie—it's that good! It is my variation of a Snickerdoodle, which is normally rolled in cinnamon-sugar. Instead I roll the top in Sugar-free Vanilla "Sugar" made with Splenda before baking (see my earlier post for recipe). The flecks of vanilla bean in the "sugar" and the addition of the dark brown sugar in the dough add a warm color and their own special flavors to this delicate, slightly caramel, buttery cookie. Have some with a cup of tea in the afternoon and you'll want to adhere to that British custom always!

Vanilla Sugared Almond Cookies(Makes 24 cookies)

1 cup almond flour (or finely ground blanched almonds)
¼ cup coconut flour
½ cup all-purpose flour
1 teaspoon baking soda
¼ teaspoon salt
1 teaspoon cream of tartar
5 tablespoons butter, softened
1 tablespoon dark brown sugar, packed
3 tablespoons granulated sugar
½ cup Splenda granular (not baking blend)
1 large egg
2 tablespoons canola oil
1 teaspoon vanilla extract
1½ tablespoons sugar-free Vanilla "Sugar" (made with Splenda, click to see recipe)

1. Preheat oven to 375-degrees. Line cookie sheet with parchment paper or spray lightly with non-stick cooking spray.

2. In a small mixing bowl, mix together flours, baking soda, cream of tartar and salt; set aside.

3. In a large mixing bowl, cream together sugars and butter with handheld or standing mixer until light and fluffy. Add egg, canola oil, vanilla extract and continue beating until well blended and thickened slightly.

4. With a wooden spoon, stir in dry ingredients. Shape dough by rounded teaspoon into balls. Dip ½ ball into vanilla "sugar" and place sugar-side up about 2 inches apart on cookie sheet. Flatten slightly with hand, bottom of glass or decorated shortbread cookie press. Bake until set, about 8-10 minutes. Cookies will not brown much, except around edges, so watch carefully and do not overbake. Immediately remove from cookie sheet onto wire rack to cool. Store in an airtight container at room temperature.

Nutritional Information per cookie: 63.7 calories, 6.4 g carbohydrates, 3.8 g total fat, 1.7 g saturated fat, 1 g fiber, 1.7 g protein.
Original recipe by Kathy Sheehan, copyright 2009
How does this compare to a similar bakery cookie? This recipe is significantly lower in calories and carbohydrates, lower in fats and higher in fiber. For comparison, approximately the same size Snickerdoodle (about ½ of a bakery-size cookie) is 140 calories, 22 g carbohydrates, 5 g fat, 0.5 g fiber, 2 g protein.

Sugar-free Vanilla "Sugar"

You probably already know or have heard about Vanilla Sugar. Gourmets use it in their dessert dishes to add a boost of vanilla (and elegance) to their special recipes. It's extremely easy to make in a sugar-free version. I keep it in my cupboard and use it often in my recipes. This is all you do:

Sugar-free Vanilla "Sugar"

1 cup of Splenda granular (not the baking blend)
1 vanilla bean

1. Measure Splenda into a food processor. Cut vanilla bean in half lengthwise and, using your knife, scrape the seeds from the pod and place in food processor.

2. Pulse until vanilla seeds are blended and well distributed throughout the Splenda. Store in an airtight container. For more intense vanilla flavor, place scraped out pod into the mixture during storage. Will keep for 6 months or more at room temperature.

Nutritional Information per teaspoon: 2 calories, 0.5 g carbohydrate

Some ideas for using Vanilla Sugar:

• Instead of cinnamon toast, make vanilla toast. Spread room temperature butter on whole wheat bread, sprinkle with vanilla sugar and toast until bubbly and bread begins to brown. (Do not place in an upright toaster! Toast bread while flat, such as in a toaster oven or on a baking sheet in oven.)
• Stir into coffee or tea.
• Mix with ricotta or cottage cheese and spread on pancakes and top with fresh berries, instead of using syrup. This is a nice brunch item or afternoon snack.
• Sprinkle on fresh berries, banana or apple slices.
• Use in sweet recipes to replace some or all of the sugar.
• Sprinkle on oatmeal, muesli or unsweetened cereal for breakfast.

Farmer's Market Vegetable & Bean Pot Pie

This time of year I sometimes go overboard buying fresh vegetables at the nearby farm stand. I guess when you live in the northeast, where winters are so long and the growing season so short, you get a little excited when you finally see lots of fresh, green things sprouting up all around you! This was the case this week. I had a refrigerator overflowing with more vegetables than I could possibly eat and had to use them before they spoiled.

Most store-bought pot pies, even the vegetable variety, are beyond the limits of a diabetic's diet because of the double crust and the over-abundance of potatoes. Not so with this recipe! I've included a few potatoes to disguise the fact that most of the white, starchy-looking chunks are turnip. (They look and so closely resemble the taste and texture of potatoes, my family never even suspected!) The base of this pot pie is a creamy, delicious mixture of vegetables and beans as thick as a stew, then topped with golden, flaky layers of phyllo to give it that distinctive pot pie crust. The beans provide protein and fiber, while adding creaminess and more substance to truly make this a satisfying meal.

Farmer’s Market Vegetable & Bean Pot Pie
(Makes 6 servings)

2 tablespoons olive oil, divided
1 small onion, chopped
3 carrots, chopped
3 stalks celery, chopped
6 cups of low-carb vegetables, cut into bite-size pieces (use a combination of 1 or 2 zucchini, 3 small turnips, 1 or 2 yellow squash, 1 cup broccoli florets, 1 leek or whatever you have on hand)
2 or 3 small red potatoes, cut into bite-size pieces with skin (about ½ cup)
salt & pepper to taste
1 bay leaf
3 sprigs of fresh thyme (or ½ teaspoon dried)
¼ cup all-purpose flour
2 ¼ cups chicken or vegetable stock
1 can cannellini beans (15 oz.), drained and rinsed
½ cup peas, fresh or frozen
2 tablespoons fat-free ½ & ½
6 sheets of phyllo dough (can be purchased in the frozen section of grocery)
1 tablespoon olive oil for brushing between layers of dough
3 teaspoons of freshly grated Parmesan, if desired

1. In a dutch oven or large pot, heat 1 tablespoon olive oil over medium-high heat and add onion, carrots and celery. Add a little salt and pepper and cook until vegetables begin to soften. Add the 6 cups of vegetables, 1 more tablespoon olive oil, bay leaf and thyme and continue to cook, stirring occasionally, until vegetables begin to soften and have taken on some color.

2. Reduce heat to medium. Add flour and stir to coat vegetables; stir and cook for 2 minutes. Slowly add stock, stirring constantly until flour and stock has blended and has started to thicken into a sauce. Reduce heat further to medium-low and simmer for 5 minutes, uncovered, stirring occasionally until vegetables are almost, but not quite, cooked through. Meanwhile, preheat oven to 350-degrees.

3. Remove from heat and add beans and peas. Add the fat-free ½ & ½ and stir to combine. Remove bay leaf and thyme stems (leaves should have fallen off). Check seasonings and add salt and pepper to taste. Divide mixture into individual oven-proof dishes or pour into one large casserole dish.

4. If using individual serving dishes, take one sheet of phyllo dough, cut into four rectangles and lay one rectangle on top of one of the dishes, tucking in corners of dough to fit. Coat lightly with olive oil (or use a pump oil sprayer, such as Misto). Top with another small rectangle and repeat with oil. If desired, sprinkle ½ teaspoon of grated Parmesan cheese and/or pepper, then repeat layering of dough and oil with remaining two small rectangles, ending with a light brushing of oil on the top. Follow the same procedure for the remaining dishes. (If using one large casserole dish, do not cut phyllo, but lay one sheet on top of the casserole dish filled with vegetables and coat lightly with oil. Repeat with remaining five sheets of dough ending with a light coating of oil on the top.)

5. Place individual dishes on a baking sheet (not necessary if using large casserole). Bake in preheated oven for 25-30 minutes, or until top is golden brown and crispy. Cool for 5-10 minutes before serving.

Nutritional Information per serving: 219.8 calories, 33 g carbohydrates, 7.5 g total fat, 0.5 g saturated fat, 5.2 g fiber, 8 g protein.

Variation: Use a can of black beans and add chili powder, cumin and a few dashes of hot sauce to create a spiced up Mexican version.

Original recipe by Kathy Sheehan, copyright 2009

How does this compare with a store-bought Pot Pie? If you thought eating one of those store-bought pot pies was healthy because it was vegetable, think again! For comparison, one serving made by a well-known vegetarian food company is a whopping 420 calories, 54 g carbohydrates, 19 g fat, 4 g fiber, 9 g protein.