BREAKFAST PANINI

4 slices whole-grain bread (or low-carb bread) of your choice

1/4 cup chopped bell pepper

1 thinly sliced green onion

1/3 cup cooked ham, chopped

2 eggs or 1/2 cup egg substitute

freshly ground black pepper to suit taste

2 slices reduced-fat cheese of your choice

nonstick cooking spray

Spray a small skillet with nonstick cooking spray and heat over medium heat. Add the bell pepper and onion; cooking while stirring until veggies begin to soften. Stir in the ham.

In a small bowl beat the eggs with the black pepper and pour over the ham mixture in skillet. Cook for a couple of minutes, stirring often, until the eggs are almost set.

Heat grill pan (or a medium skillet). Spray 1 side of each bread slice with the nonstick cooking spray (I like to use the butter flavored spray.) On the unsprayed side of two of the slices, place a slice of the cheese topped with half the egg mixture. Place the unsprayed side of the remaining bread slices over the egg mixture.

Grill the sandwiches approximately 2 to 3 minutes per side, using a spatula to press down lightly, until light brown.

To serve, cut the sandwiches in half and serve immediately while still hot.

Yield: 2 sandwiches 1 sandwich per serving.

Per sandwich: Approximately 270 calories, 24 g protein, 30 g carbs. Perfect carb to protein ratio for us diabetics. Nutritional info based on whole-grain bread.

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SPLENDID BLUEBERRY CHEESECAKE BARS

CRUST:

1 1/4 cups graham cracker crumbs*
1/4 cup Splenda Granular
1/3 cup butter, melted

Preheat oven to 350 degrees. Spray an 8-inch square baking pan with nonstick cooking spray; set aside.

Combine the graham cracker crumbs, Splenda granular and butter; mix together well. Firmly press the mixture onto the bottom of the prepared pan. Bake at 350 degrees for 5 minutes. Remove from oven and set aside.

FILLING:
12-oz cream cheese, softened
2/3 cup Splenda Granular
2 large eggs
1/3 cup sour cream
2 tsp vanilla extract
3/4 cup fresh blueberries

TOPPING:
1/4 cup sugar-free apricot preserves
1 tbsp water

With an electric mixer, beat cream cheese at medium speed until smooth. Gradually add the Splenda, beating until well blended. Add eggs, one at a time, beating well after each addition. Add the sour cream and vanilla, beating just until blended. Gently stir in the blueberries. Pour the mixture over the crust in the pan. Bake for 30 to 35 minutes or until firm. Remove from the oven and cool on a wire rack for 30 minutes. Cover and chill in the refrigerator for 2 hours.

Combine the preserves with the water in a small saucepan. Cook mixture over medium heat, stirring constantly until the preserves melt. Spread over the filling. Cut into twenty bars before serving.

*If you are worried about the sugar in the graham crackers, substitute some sugar-free butter cookies, crumbled fine.

For this dessert to be healthier, use reduced-fat cream cheese and reduced-fat sour cream. This will not hurt the recipe.

This is a Splenda recipe so we use their product in the recipe. However, if you do not use Splenda, you can use an equal amount of Stevia or even Sugar (if your body can handle it).

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HEALTHY BRAN MUFFINS

1/4 cup unsweetened applesauce
1/4 cup egg substitute (or 1 egg)
1 1/2 cups low-fat buttermilk
3 tbsp canola or olive oil
2 tsp vanilla extract
dash of salt
1/4 cup instant low-fat milk powder
3/4 cup Splenda (or Stevia) Granulated*
1 cup wheat bran, divided
1 1/2 cup white whole-wheat flour**
1 1/2 tsp baking soda
1 tsp ground cinnamon
2 tbsp flaxseeds
2 tbsp raisins, optional

Preheat oven to 350 degrees.
Line 12 muffin cups with paper baking liners.

In a large mixing bowl blend the applesauce, egg substitute, buttermilk, oil, vanilla, salt, milk, and Splenda together using a wire whisk.

Reserve 2 tablespoons of the wheat bran and set aside.  Add remaining wheat bran, flours, baking soda, and cinnamon to the applesauce mixture; stir well to blend.  Mix in the flaxseeds and raisins, if using.

Fill each of the muffin cups 2/3s full of batter.  Sprinkle the reserved wheat bran over the tops of the muffin batter.

Bake at 350 degrees for 20 to 25 minutes or until a wooden toothpick inserted in the centers comes out clean. 

* May use an equal amount of sugar, if you can use sugar.

**May use all-purpose flour although I recommend diabetics always use whole grains instead of refined ones.

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PANKO CRISPY FRIED CHICKEN

2 cups low-fat buttermilk
2 tbsp hot pepper sauce
2 tbsp Dijon mustard
1 large egg
1 1/2 tsp oregano
1 1/2 lbs (8) thin-sliced chicken breast cutlets
2 cups panko breadcrumbs*
1/2 tsp salt
1/2 tsp black pepper
1 1/2 quarts canola or olive oil for frying**

In a large glass bowl, whisk together the buttermilk, hot pepper sauce, Dijon mustard, egg, and 1/2 teaspoon of the oregano. Add the chicken cutlets to the marinade and turn to coat. Cover with plastic wrap and refrigerate 1 to 2 hours.

In a shallow dish toss together the panko breadcrumbs, salt, pepper and remaining oregano; set aside.

In a deep pot to avoid hot splatters, heat oil over medium heat until it reaches 350 degree or until crumbs sizzle when dropped into the oil. One at a time remove chicken cutlets from the marinade, shaking off the excess. Coat each cutlet with the bread crumb mixture. Discard marinade--do not reuse.

Add two to three cutlets to the hot oil, depending on size of cutlets. Fry for 3 to 4 minutes or until lightly browned. Transfer to a paper towel-lined platter or cookie sheet; keep warm. Let oil reheat then proceed to fry the remaining cutlets.

*You may substitute low carb breadcrumbs, if you desire.

**You may eliminate the oil by using an air fryer

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MANGO-COCONUT COFFEE CAKE

1 1/4 cup + 1 tbsp white whole-wheat flour, sifted, divided
1/2 cup Splenda Baking Blend (Use Splenda or Stevia Granulated if your sugar is hard to control!)
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/4 tsp ground nutmeg
1 beaten egg
2/3 cup plain fat-free yogurt
2 tbsp coconut oil
1 tsp vanilla
1 medium mango, peeled, seeded, finely chopped (should be around 1 cup)
2 tbsp unsweetened flaked coconut

Preheat oven to 350 degrees.
Lightly grease and flour a 9-inch round cake pan; set aside.

Stir the 1 cup of flour, Splenda, baking powder, baking soda, salt, and nutmeg together in a large bowl.  Make a well in the center of the mixture and set aside. 

In a small mixing bowl, stir the egg, yogurt, oil, and vanilla together until blended.  Add the egg mixture to the well in the flour mixture.  Stir together just until moistened - the batter will be lumpy.  Toss the mango with the remaining tablespoon of the white whole-wheat flour and stir into the batter.  Spread cake batter into the prepared cake pan.  Sprinkle the coconut over the top of the batter.

Bake cake at 350 degrees for 30 to 35 minutes until a wooden toothpick inserted in center comes out clean.

Cake is best served slightly warm.

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DIABETIC BLUEBERRY CORN MUFFINS

This recipe for Blueberry Corn Muffins is great for anyone but especially so for the diabetic who loves bread. As long as we diabetics eat these in moderation, we can satisfy our bread craving from time to time. Make these in mini muffin pans and use for taking to pitch-ins, when you have guests, or freeze in freezer bags to pull out and have one to three at a time.

1 3/4 cups white whole-wheat flour
1/2 cup yellow cornmeal
1 1/4 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
3/4 cup Splenda or Stevia granular*
1/2 cup butter, softened
1/3 cup egg substitute
2 tsp vanilla
1 cup low-fat buttermilk
1 cup fresh or frozen blueberries

Preheat oven to 350 degrees. Spray an 18-24-cup mini muffin pan with nonstick cooking spray or line cups with mini paper liners; set aside.

In a medium mixing bowl combine the flour, cornmeal, baking powder, baking soda, salt and sweetener. In a large mixing bowl, blend the butter until light and fluffy. Slowly add the egg substitute. Scrape down the sides of the bowl and continue to mix until the butter forms small lumps. Add the vanilla and buttermilk to the butter mixture; mix well. Add the dry ingredients to the wet ingredients in three separate batches, mixing well and scraping down bowl after each addition. Gently fold the blueberries into the batter. Scoop the batter into the prepared muffin cups, filling each almost to the top. Bake in the preheated 350-degree oven for approximately 20 minutes or until done.

*3/4 cup granulated sugar may be used for non-diabetics. 

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BLUEBERRY SMOOTHIE

This Blueberry Smoothie is recommended for diabetics who are trying to lose belly fat!

1 cup fat-free milk*
6-oz nonfat plain yogurt
1 cup frozen blueberries
1 tbsp flaxseed oil

Put the milk, yogurt, and frozen blueberries into a blender container. Blend for 1 minute. Pour the mixture into a glass and stir in the flax seed oil.

Note: *Soy milk may be substituted for the fat-free milk.

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PORK, SWEET POTATO, AND APPLE STEW

3 lbs boneless pork shoulder, cut into 1 1/2-inch pieces, patted dry with paper towels

1 tbsp fennel seeds, crushed

salt and pepper, to your taste

1/4 cup olive oil

10 cups chicken stock

5 thyme sprigs, plus thyme leaves for serving optional

1 bay leaf

2 lbs sweet potatoes, cut into bite-size pieces

2 med. fennel bulbs, chopped

1 medium Gala or Honeycrisp apple, seeded cored chopped

3 tbsp Dijon mustard

2 tbsp cornstarch

Season pork with fennel seeds, salt and pepper. Heat oil in a large Dutch oven or pot over medium-high heat. Brown pork in two batches, turning occasionally, until golden brown all over, 10-14 minutes. Discard fat and return pork to Dutch oven.

Add stock, thyme, and bay leaf. Bring to a boil, then reduce heat to a strong simmer. Cook, loosely covered, until pork is very tender and falling apart, about an hour. Skim and discard any fat.

Add sweet potatoes, fennel and apple. Bring to a boil, then reduce to a strong simmer. Cook, loosely covered, until pork is very tender and vegetables are almost tender, 15-18 minutes.

Whisk together mustard and cornstarch in a small bowl. Transfer 1/4 cup broth to mustard mixture and whisk until smooth. Add to the pot and cook, stirring, until broth is slightly thickened and vegetables are fork-tender, 3 to 5 minutes. Season with salt and pepper. Serve topped with thyme leaves, if desired.

Yield: 6 to 8 servings

recipe basics and photo -Country Living 2025

PUMPKIN OATMEAL RAISIN NUT COOKIES

2 cups white whole wheat flour

1 1/3 cups quick oats
1 tsp baking soda
1 tsp ground cinnamon
1/2 tsp salt
1 cup butter, softened
1/2 cup Splenda Granular
1/2 cup packed Splenda Brown Sugar Blend
1 cup canned pumpkin or cooked pumpkin puree
1 large egg
1 tsp vanilla extract
3/4 cup chopped walnuts or pecans
3/4 cup raisins, optional (I omit)

Preheat oven to 350 degrees.
Spray baking sheets with nonstick cooking spray; set aside.

In a medium bowl combine the flour, oats, baking soda, cinnamon, and salt; set aside.

In a large mixer bowl beat butter, Splenda both white and brown, until light and fluffy. Add pumpkin, egg, and vanilla extract mixing well. Add the flour mixture and mix in well. Stir in the nuts and raisins. Drop the cookie dough by rounded tablespoons onto the prepared baking sheets.

Bake at 350 degrees for 14 to 16 minutes until cookie are lightly browned and set in the centers. Allow to cool on baking sheets for a couple of minutes then remove to wire racks to cool completely.

Yield: 4 dozen cookies
Diabetics should be limited to 2 cookies a day!

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PICADILLO PITA WEDGES

1 lb lean ground beef or chicken

1 (16-oz) jar salsa

1 medium onion, chopped

1/2 cup raisins

1/4 cup chopped pimiento-stuffed olives

2 tbsp red wine vinegar

3 garlic cloves, minced

1/2 tsp ground cinnamon

1/2 tsp ground cumin

1/4 cup toasted slivered almonds

Toasted slivered almonds

Toasted whole wheat pita wedges

In a large skillet, cook meat until browned. Drain off any fat and place meat in a 3 1/2 to 4-quart slow cooker. Add the salsa, onion, raisins, olives, vinegar, garlic, cinnamon and cumin.

Place lid on cooker and cook on low 6 to 8 hours or on high 3 to 4 hours. Stir in the 1/4 cup toasted slivered almonds. Sprinkle with the additional toasted slivered almonds and serve with the toasted pita wedges.

Serving size of 1/4 cup with 4 pita wedges = 127 calories, 5 g fat (1 sat), 257 mg sodium, 13 g carbs, 9 g protein.

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