SLOW COOKER PORK AND CABBAGE MEAL

 2 lbs boneless pork chops

3/4 cup chopped onion
2 tbsp dried parsley flakes
4 cups shredded green cabbage
1 tsp salt
dash of freshly ground black pepper
1/2 tsp caraway seeds
1/8 tsp allspice
1/2 cup beef OR vegetable broth
2 medium Granny Smith apples, cored and sliced 1/4-inch thick

Place the chops in a 4 to 5-quart slow cooker or crockpot.  Layer in the following order over the chops: onions, parsley, cabbage.

Combine the slat, pepper, caraway seeds, and allspice; sprinkle over the cabbage.

Pour the broth overall.

Cover and cook on low setting 5 to 6 hours.

Approximately 30 minutes before the end of the cooking time, add the apples slices over the top of the mixture.

Yield: 6 servings

Note: This is a good diabetic recipe having a ratio of 9 g carbs and 18 g protein per serving.

file photo of a similar recipe

PUMPKIN PIE CUSTARD CUPS

 I got this recipe that is perfect for Thanksgiving from Life in Balance. I thought some of you might be interested.

1 cup canned pumpkin (unsweetened)

1/2 cup unsweetened almond milk

2 large eggs

2 tsp pumpkin pie spice

1/4 cup erythritol or monk fruit sweetener

Instructions:

Mix all ingredients until smooth.

Pour into ramekins and bake at 350°F (175°C) for 30-35 minutes.

Life in Balance Photo

GARLIC HERB OVEN ROASTED POTATOES

1 1/4 lb baby potatoes, halved

1 lb medium carrots, scrubbed clean, cut into 2-inch pieces

3 tablespoon olive oil, divided

1 tablespoon minced fresh thyme

1 tablespoon minced fresh rosemary

Salt and freshly ground black pepper

12 oz. zucchini, trimmed and cut into 1-inch pieces

4 cloves garlic, minced

Preheat your oven to 400ºF (200ºC) and set a rack to the middle.

In a large bowl, toss together potatoes carrots with 2 1/2 tablespoons olive oil, thyme, rosemary and season with salt and pepper to taste. Spread onto a rimmed baking sheet—Roast in the preheated oven for 20 minutes.

Toss zucchini in a bowl with the remaining 1/2 tablespoon olive oil and season lightly with salt. Add to the baking sheet with other potatoes and carrots. Add minced garlic and toss everything and spread into an even layer. Return to oven and roast until all of the veggies are tender and slightly browned, about 20 minutes longer. Serve warm.

Personally, I recommend always eating a lean protein item with these veggies.

I received this recipe and photo from Diabetic Recipes New Ideas-2024.

CARAMEL APPLE SALAD

Note: This is for diabetics whose blood sugar is controlled. And as always, eat this type of food with a lean protein source.

3 cup chopped (bite-size) apples

1 can (8-oz) crushed pineapple in its own juice
3/4 cup miniature marshmallows
1 cup chopped pecans or walnuts
1 box (4-serving size) sugar-free instant butterscotch pudding mix
1 (8-oz) carton sugar-free whipped topping, thawed

Gently combine all ingredients together and refrigerate at least an hour before serving.

Yield: 6-8 servings

file photo

PUMPKIN CHIFFON PIE

Not all diabetics can enjoy dessert! If your diabetes is under control and you ate a lean protein meal, you should be able to enjoy 1 slice of this pie.

2 3/4 cups cold fat-free milk

2 pkgs (1.5-oz each) instant sugar-free vanilla pudding mix
1 can (15-oz) solid pack pumpkin
1 tsp ground cinnamon
1/2 tsp ground ginger
1/4 tsp ground cloves
1 reduced-fat graham cracker 9-inch crust (or a baked sugar-free pastry crust)
Sugar-free frozen whipped topping, thawed
Additional cinnamon for garnish

Combine the milk and pudding mix in a mixing bowl; beat 1 minute (makes a thick mixture). Add the pumpkin, cinnamon, ginger and cloves; beat another minute. Pour into the crust; cover and refrigerate at least 2 hours, until firm.

To serve, garnish with the whipped topping sprinkled lightly with cinnamon.

Yield: 8 servings
Per serving (with graham cracker crust): 217 calories, 42 g carbs, 4 g protein, 3 g fat
Diabetic exchanges: 2 1/2 starch, 1/2 fat

You can lower the carb count by baking your own sugar-free whole-grain crust or using a low-carb crust of your choice. A diabetic should only have 1 small slice of this pie.

*Note: This is a special treat for diabetics whose blood sugar is under control.

 File Photo

LEMON GLAZED BABY CARROTS

1 pound peeled baby carrots

1/4 cup chicken stock, or vegetable stock

1 tablespoons margarine or butter

1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives

In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.

Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.

Sprinkle with parsley or chives and serve.

Yield: 4 servings

Per Serving: Calories: 91

Fat: 3 grams
Fiber: 3 grams
Sodium: 251 milligrams
Cholesterol: 8 milligrams
Protein: 2 grams
Carbohydrates: 15 grams

Diabetic Exchanges: 2 Vegetables, 1/2 Fat

Source: America's Everyday Diabetes Cookbook

BRAISED SHORT RIBS

 

6 tbsp water
6 tbsp olive or coconut oil, divided
4 tsp Dijon mustard
4 tsp cider vinegar
4 tsp dried basil
4 tsp dried thyme
1 tbsp dried rosemary, crushed
1/4 tsp black pepper
6 to 8 (1 1/2 lbs) beef short ribs
1 can (8-oz) tomato sauce

In a small bowl, combine water, 2 tablespoons of the oil, mustard, vinegar and seasonings; mix together well. Set aside half of this marinade.

Place ribs in a large resealable plastic bag. Pour the remaining half of the marinade over the ribs, seal bag tightly and turn to coat ribs. Refrigerate for several hours.

Drain and discard the marinade from ribs

Heat the remaining 4 tablespoons of oil in a skillet and add the ribs; cook until browned. Transfer ribs to a 1-quart baking dish that has been sprayed with olive oil cooking spray.

Combine the reserved marinade with the tomato sauce; pour over the ribs. Cover and bake at 350 degrees for 1 1/2 hours or until ribs are tender.

Yield: 2 to 3 servings

File Photo

Diabetics should probably leave off the mashed potatoes! 😞

PEACH CAKE

 2 cans sliced Splenda sweetened peaches or a comparable amount of fresh peaches

1/2 cup almond flour
1 1/2 cups white whole-wheat flour
2 cups Splenda Granulated
2 tsp baking soda

Preheat oven to 350 degrees.

Drain peaches and mash with a fork. Add the remaining ingredients and mix together well.

Spray a 9 x 13-inch baking pan with nonstick olive oil cooking spray. Pour batter into pan and bake at 350 degrees for 35 minutes. When cooled, cover cake with the following icing.

Icing:
3/4 cup Splenda
3/4 regular-size can of fat-free evaporated milk
1 stick no-salt-added butter
1 1/4 cup unsweetened coconut
1 cup chopped pecans

In a saucepan, bring the Splenda, milk, and butter to a boil. Remove from heat and stir in the coconut and nuts. Spread over the cooled cake.

Cut into 20 squares to serve.

Note: File Photo

NOTE: This is a dessert and should be used for special occasions. Make this for large gatherings so you can share dessert with family and/or friends. That way you can enjoy one piece with others and not be tempted to over-indulge. Quantity is a big key for diabetic eating, especially desserts.

PEPPER RICOTTA PRIMAVERA

Note: This recipe and photo are from TOH. 

• 1 cup part-skim ricotta cheese
• 1/2 cup fat-free milk
  
• 4 teaspoons olive oil
• 1 garlic clove, minced
• 1/2 teaspoon crushed red pepper flakes
• 1 medium green pepper, julienned
• 1 medium sweet red pepper, julienned
• 1 medium sweet yellow pepper, julienned
• 1 medium zucchini, sliced
• 1 cup frozen peas, thawed
• 1/4 teaspoon dried oregano
• 1/4 teaspoon dried basil
• 6 ounces fettuccine, cooked and drained (I suggest whole-grain pastas)
• Whisk together ricotta cheese and milk; set aside. In a large skillet, heat oil over medium heat. Add garlic and pepper flakes; saute 1 minute. Add next 7 ingredients. Cook and stir over medium heat until vegetables are crisp-tender, about 5 minutes.
• Add cheese mixture to fettuccine; top with vegetables. Toss to coat. Serve immediately.
• Yield: 6 servings of 1 cup each

• 1 cup: 229 calories, 7g fat (3g saturated fat), 13mg cholesterol, 88mg sodium, 31g carbohydrate (6g sugars, 4g fiber), 11g protein. Diabetic Exchanges: 2 starch, 1 medium-fat meat, 1/2 fat.

• 

COLORFUL OVEN VEGETABLES

1/3 cup butter*

1/2 tsp dried thyme
1/4 tsp salt
1/4 tsp freshly ground black pepper
3 cups cauliflowerets
2 cups broccoli florets
6 medium carrots, julienned
3 small onions, quartered

Place butter in a shallow 3-qt baking dish; place in a 400 degree oven for 5 minutes or until melted. Stir the salt, pepper and thyme into the melted butter.

Add the vegetables to the butter mixture and toss to coat well. Cover and bake for 25-30 minutes or until crisp tender.

*For a healthier dish, use a flavored olive oil instead of the butter. There are many delicious flavors available.

Note: If using frozen vegetables, baking time will be less.

Yield: 12 servings

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