COCONUT POUND CAKE

Remember, this is a dessert and should be treated as such. This is a good recipe to make and share with others.

1 pkg (2-layer size) sugar-free yellow cake mix

1 pkg (4-serving size) coconut (or French vanilla) flavored instant pudding mix, sugar-free
4 eggs
1 cup water
1/4 cup coconut oil*
3/4 - 1 cup unsweetened coconut

Preheat oven to 350 degrees.
Grease and lightly flour a 10-inch tube pan or a bundt pan; set aside.

Combine all the ingredients, except coconut, in a large mixer bowl and mix on low until blended and all dry ingredients are wet. Beat at medium speed 4 minutes. Stir in the coconut.

Pour batter evenly into the prepared pan. Bake at 350 degrees for 50 to 55 minutes or until cake springs back when lightly touched with tips of fingers.

Remove from oven and cool in pan on a wire rack approximately 15 minutes. Remove from pan and finish cooling on wire rack. Do not force from pan. If cake doesn't seem ready to come out easily after loosening sides, give it a few more minutes.

*Canola or olive oil may be substituted. However, coconut oil is especially healthy.

NON-STARCHY VEGETABLES

Do you ever wonder what vegetables are non-starchy? Here is a partial list:

• Artichoke
• Asparagus
• Brussels sprouts
• Bamboo shoots
• Cabbage
• Green, Wax, and Italian Beans
• Beets
• Broccoli
• Carrots
• Cauliflower
• Celery
• Cucumber
• Eggplant
• Greens such as collard, kale, mustard, turnip, spinach
• Radishes
• Mushrooms
• Onions
• Okra
• Peppers
• Squash
• Tomatoes
• Turnips
• Water Chestnuts

There are sure to be some non-starchy vegetables you do or can learn to love.

MOCK APPLE CRISP - KETO FRIENDLY

 The basics of this recipe are from something I saw on Low Carb Yum.

• 6 cups zucchini peeled and sliced
• 3 tablespoons lemon juice
• 2/3 cup Splenda or 4 Tbsp 2 tsp Truvia
• 3/4 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1 teaspoon apple extract, optional

TOPPING:

1/2 cup pecans chopped

1/2 cup almond flour

1/4 cup oat fiber or coconut flour

1/4 cup Splenda or erythritol

1 teaspoon cinnamon

1/4 cup butter

In medium bowl, combine zucchini, lemon juice, sweetener, cinnamon and nutmeg until well blended. For a stronger apple taste, stir in apple extract too. Pour mixture into a greased 9 x 9-in. baking dish.

For topping, combine pecans, almond flour, oat fiber, sweetener and cinnamon in a bowl then cut in butter until crumbly. Sprinkle over the zucchini mixture.

Bake at 350 F for 45-50 minutes or until zucchini is tender.

from low carb yum

LEMON RUMP ROAST

1 (2 to 3 lb) rump roast

1/2 tsp lemon pepper
1 cup lemon juice

Trim all visible fat from the roast and place roast in a baking dish. Prick top with fork. Pour the lemon juice over the meat and rub the juice into the meat. Cover and refrigerate at least 6 hours or overnight. Turn 2 to 3 times during marinating.

Preheat oven to 325 degrees.

Drain the juice off the meat then sprinkle the lemon pepper over the meat. Place in a baking dish and roast at 325 degrees for 2 to 3 hours.

Yield: 4 to 6 servings.

file photo

FRESH FRUIT DIP

Do not sit down and eat the whole dish of this dip. A little on a few pieces of fruit is fine for most diabetics. This is a way for you to enjoy a snack/appetizer with others. Remember, cinnamon is a blood sugar stabilizer.

Assorted fresh fruits of your choice, cut into bite-size chunks, pieces, etc
1 cup low-fat sour cream or plain yogurt
2 teaspoons Splenda Brown Sugar Blend

1/4 to 1/2 tsp ground cinnamon

Mix all ingredients together to blend well.

Refrigerate 30 minutes to chill and flavors to blend. Serve with the fresh fruits.

 File Photo

SPINACH ORANGE SALAD

2 cups fresh spinach, washed and torn

1/3 cup toasted slivered almonds
1 small can mandarin oranges, drained
Vinegar & oil dressing, to taste

Toss spinach with the almonds and oranges to mix. Toss salad with the dressing when ready to serve.

Yield: 4 servings

Note: File Photo

SAUTEED COLLARD GREENS

 

This is an old Southern Living recipe that I adapted for us diabetics.

1/2 cup chopped onion 

3 garlic cloves, minced

1 tablespoon chopped fresh ginger

1 serrano pepper, split*

1 tablespoon sesame oil

1 teaspoon salt 

1/2 teaspoon pepper

1 (1-lb.) package fresh collard greens, washed, trimmed, and coarsely chopped 

1 tablespoon Splenda granulated

1 tablespoon rice vinegar

1/2 lb. chopped cooked smoked pork

Sauté onion and next 3 ingredients in hot oil in a large skillet or wok 1 minute. Stir in salt and pepper. Add greens; sauté 2 minutes. Add sugar and vinegar; cover and cook 3 minutes or until wilted. Stir in the smoked pork.

Remove and discard serrano pepper before serving.

*1/2 jalapeño pepper, split, may be substituted.

 File Photo

DIABETIC EGG SANDWICH

Diabetics should not skip breakfast. Even more important is that it be a healthy breakfast, not a doughnut with a cup of coffee! Here is a quick, easy, healthy breakfast sandwich for anyone but especially diabetics.

1 whole-grain English muffin
Butter-flavored cooking oil spray
1 large egg
1/2-oz ham
1 tbsp shredded low-fat sharp cheddar cheese, optional
2 tomato slices

Toast the English muffin.

While muffin toasts, spray a skillet with nonstick cooking spray and cook the egg until firm.* Heat ham in skillet, if desired.

Sprinkle the cheese on the bottom half of the muffin. Top cheese with the egg, ham, and tomato slices. Place top of muffin over tomato slices to make sandwich.

Quick, easy, healthy and you are ready to start your day!

*Using an egg ring will give you a perfectly round egg. Otherwise fold egg over to fit muffin.

file photo

Yield: 1 sandwich = 245 calories, 29 g carbs, 17 g protein, 

APPLE PIE WITH PEANUT BUTTER CRUMBLE

This is a diabetic version of a peanut butter recipe I saw.

• 1 (21-ounce) can no-sugar added apple pie filling
• 1 cup quick-cooking oats
• 1 cup white whole-wheat flour
• 3/4 cup firmly packed Splenda Brown Sugar Blend
• 1/3 cup SKIPPY® Creamy Peanut Butter
• 6 tablespoons butter
• 1/2 tsp ground cinnamon

1. Heat oven to 375°F.
2. Spread pie filling evenly in 9-inch pie plate.
3. In medium bowl, combine oats, flour and brown sugar. Cut in peanut butter and butter spread with pastry blender or two knives until mixture is size of small peas. Sprinkle crumb mixture over pie filling.
4. Bake pie 20 minutes or until apples are heated thoroughly and topping is golden brown. Serve warm or cool. Top with sugar-free vanilla ice cream, if desired.

THE FILE PHOTO

CABBAGE SOUP WITH CHICKEN

2 1/2 tbsp olive oil

2 large white onions, chopped

1 cup finely chopped carrots

1 can (28-oz) diced tomatoes with the juice

12 cups low-sodium chicken broth (vegetable broth may be substituted)

1 can cannellini beans, rinsed

1/2 cup whole-wheat macaroni (or your favorite low carb macaroni)

1/2 - 1 tsp minced or chopped garlic, to suit taste

1/2 lb diced, fully cooked, chicken breast

1/2 head large cabbage or 1 small cabbage, chopped

Salt to taste, optional

Black pepper to taste

Hot pepper sauce, to taste

In a large pot, over medium heat, warm the olive oil. Sauté onion and carrot until softened, approximately 10 minutes.  Add the tomatoes, broth, beans, macaroni and garlic; bring mixture to a boil. Lower heat and simmer until macaroni is al dente, around 10 minutes.

Add the chicken and cabbage; simmer until soup reaches your desired consistency. Add the salt, pepper, and hot sauce as desired. Hint: the hot sauce is a metabolism booster.

Personal note: I like my soup simmered all day in the crock pot. I think that makes it richer and thicker.

file photo for referencce only