WELCOME TO DIABETIC ENJOYING FOOD

I have chosen this name for this blog because it truly states my story. I am a type II diabetic who most certainly enjoys food. When I was diagnosed with diabetes several years ago, my blood sugar level was over 400. With some oral medications, a lot of research and some trial and error, I have found that unlike my ancestors I truly can continue to enjoy food. I hope this blog will help you to also enjoy food and be healthy. Some recipes are my originals and some I have collected.

Monday, December 18, 2017

WHITE BEAN-SWEET POTATO CHILI

I got this soup recipe from my health insurer. It is suggested as a great dinner meal as the spices promote healthy digestion, especially important in the evening.

1 tbsp olive oil
1/2 cup diced onion
1/2 cup diced celery
2 cups diced sweet potato (winter squash or pumpkin may be substituted)
1 tsp ground coriander
1 tsp ground cumin
1/4 tsp ground turmeric
1/4 tsp ground cinnamon
salt to taste
freshly ground black pepper to taste
1/4 cup basmati or jasmine rice, rinsed
1 can (15-oz) cannellini or Great Northern Beans, drained and rinsed
3 cups chicken broth
1 cup baby spinach (kale may be substituted), chopped
fresh cilantro, avocado, and lime wedges for serving

Heat oil in a medium saucepan and add the onion, celery, and sweet potato with the spices. Cook 5 minutes until fragrant; add the rice and stir to coat.

Add the beans and broth to the pan, stirring to mix. Place lid on pan and simmer soup 15 minutes or until the rice is tender; stir occasionally during cooking. Add the spinach and season with the salt and pepper to taste.

Serve in bowls and top with the cilantro, avocado, and lime. May add a dollop of plain Greek yogurt if desired.

Yield: 4 servings
Approximately per serving: 364 calories, 57 carbs (11.5 dietary fiber), 15 g protein
Note: When you deduct the 11.5 grams of fiber from the carbs, you get 45.5 g carbs with 15 g protein. A good ratio for diabetics.

Recipe and photo from United Healthcare.

Sunday, December 17, 2017

GREEN BREAKFAST SCRAMBLE

3 eggs, beaten with 1 tbsp water
salt and fresh ground black pepper to suit taste
1 tbsp chopped fresh herbs such as parsley, chive, tarragon or basil
1 tbsp olive oil
1 1/2 cups asparagus, tough ends trimmed off, cut into 1-inch pieces
2 cups fresh baby spinach

Combine the eggs, salt, pepper, and herbs; set aside.

Heat oil in a 10-inch nonstick skillet and add the asparagus to the hot pan; cover and cook 1-2 minutes until lightly cooked. Stir the spinach into skillet and cook just long enough to wilt. Push to one side of the skillet.

Pour the egg mixture into the other side of the pan and stir lightly with a spatula to scramble. When almost set, stir in the veggies and cook until eggs are set.

Yield: 2 servings
Per serving: 194 calories, 5.7 g carbs, 2.8 g fiber, 12.6 g protein

Note: Recipe and photo from United Healthcare.

Saturday, December 16, 2017

MAPLE GLAZED HAM STEAKS

1/3 cup sugar-free maple-flavored syrup
2 tbsp unsweetened applesauce
2 tbsp Splenda Granular
1 tbsp ketchup
1 tsp Dijon mustard
1/4 tsp salt
Pinch of garlic salt or powder
2 fully cooked ham steaks about 1" thick

In a small saucepan over medium heat, whisk together all ingredients except ham. Cook 5 minutes over low heat.

Place the ham steaks on a baking sheet with sides. Spoon half the sauce over the steaks.

Broil steaks, 2" from the heating element, 5 minutes. Turn steaks, spoon remaining sauce over the steaks and broil another 5 minutes or until heated through.

Yield: 4 servings
Per serving: 230 calories, 9 g carbs, 33 g protein
Diabetic Exchange: 5 lean meat

Note: File Photo

Friday, December 15, 2017

PHYLLO APPLE POUCHES

2 tbsp butter
3/4 lb good baking apples, diced
1/2 cup Splenda Granular
2 tsp cinnamon
4 tbsp lemon juice
1/4 tsp salt
6 tbsp unsweetened applesauce
6 sheets phyllo dough

Preheat oven to 350 degrees.
Lightly spray a baking sheet with nonstick cooking spray; set aside.

In a medium skillet, melt butter; toss the apples into the butter.

In a small mixing bowl, combine Splenda, cinnamon, lemon juice, and salt; pour over the apples. Cook just until apples are tender.

Cover work surface with waxed paper. Carefully place one sheet of phyllo onto paper with short side closest to you. Lightly spray with cooking spray and fold in half lengthwise. Spray again and fold in half away from you. Cut off excess dough so you have a 6-inch square.

Place 1 tablespoon applesauce into the center of the square. Top with 2 tablespoons apple mixture. Fold each corner to the middle, covering the filling while spraying lightly with cooking spray to seal the edges together. Repeat process 5 times.

Using a spatula, carefully place packets on the prepared baking sheet. Bake at 350 degrees 25-30 minutes or until golden brown.

Yield: 6 pouches
Per pouch: 150 calories, 20 g carbs (2 g fiber), 1 g protein
Diabetic Exchanges: 1 fruit, 1/2 carb, 1 fat

Obviously this is a dessert. Only 1 pouch per day.

File photo for reference only.

Thursday, December 14, 2017

BLACK BEAN - CORN SALAD

1/2 can cup black beans, rinsed and drained
1/2 cup frozen whole kernel corn, thawed
1/2 cup chopped avocado
1/2 cup coarsely snipped fresh cilantro
1/4 cup red onion, chopped
2 tbsp fresh lime juice

Toss all ingredients together in a medium bowl and serve.

Yield: Approximately 2 cups

Note this is my version of a recipe I got from Better Homes and Garden. It is also their picture.

HAM STUFFED SWEET POTATOES

If you enjoy sweet potatoes (yams), there is no reason to give them up. Not all sweet potatoes are covered in heavy syrup and marshmallows. This recipe is a good way to enjoy a nutritious sweet potato even though you are diabetic. This recipe is for two sweet potatoes but can easily be doubled for 4 or tripled for 6.

Preheat oven to 350 degrees.

2 large sweet potatoes
1/2 tbsp butter
1/2 tbsp olive oil
1/3 cup chopped fully cooked ham (As a diabetic, I use 1/2 cup to add more protein.)
1 tbsp finely chopped onion
1/4 tsp ground cinnamon

Scrub potatoes and pierce; bake at 350 degrees for an hour or more until tender. Set aside to cool.

When potatoes are cooled enough to handle, cut a thin slice off the top of each potato. Scoop out the pulp, leaving about 1/4-inch shell. Place pulp in a bowl, add the butter, olive oil and mash. Stir the ham, onion and cinnamon into the mashed potatoes; spoon mixture into the shells.

Bake uncovered for 20 minutes to heat through.

Note: Remember cinnamon is a good blood sugar stabilizer so do not omit.

There's a lot of good nutrition in a sweet potato.

Tuesday, December 12, 2017

SPICY POACHED PEARS

3 cups water
1 cup Splenda Granulated
10 slices fresh ginger
2 whole cinnamon sticks
6 large Bosc or Anjou pears, peeled & cored
1 tbsp candied ginger, minced, for garnish, if desired


Combine the water, sugar, ginger slices and cinnamon sticks in a crock pot or slow cooker. Place the pears down in the mixture and place the lid on the cooker.

Cook pears on low setting 4 to 6 hours or on high approximately 2 hours.

Remove the pears from the cooker, leaving sauce in cooker.

Turn the cooker to high setting and cook sauce, uncovered, for approximately a half hour for the liquid to reduce to make a thick sauce. Drizzle the sauce over the pears and sprinkle with the candied ginger, if desired.
File photo of similar recipe.

WALDORF SALAD

This recipe is a little different take on Waldorf Salad. It makes a tasty, healthy salad diabetics can enjoy.

2 cups shredded red cabbage
1 cup diced peeled or unpeeled apples
1 cup diced celery
1/3 cup chopped walnuts
5 tbsp light mayonnaise (I use olive oil mayo)
6 tbsp low-fat plain yogurt
1 tbsp Splelnda Granular (2 packets will work)
1/4 tsp salt

In a large bowl, combine the cabbage, apples, celery, and walnuts.

In a separate bowl, whisk together the mayonnaise, yogurt, Splenda, and salt; toss with the cabbage mixture.

Chill before serving.

Yield: 6 (3/4 cup) servings
Per serving: 100 calories, 8 g carbs, 2 g fiber (with peeled apples), 2 g protein

Diabetic Exchanges: 1 vegetable, 1 1/2 fat 

.Note: This is a file photo of a similar recipe.

Monday, December 11, 2017

BEEF 'n' CHEESE DIP IN BREAD BOWL

 1 pkg (8-o) reduced-fat cream cheese
1 1/2 cups (6-oz pkg) shredded reduced-fat cheddar cheese
1/2 cup fat free sour cream OR plain Greek yogurt
2 pkg (2 1/2-oz each) thinly sliced dried beef
1/2 cup chopped green onions
1/2 cup mild pepper rings, drained and chopped
2 tsp Worcestershire sauce
1 (1 lb) loaf unsliced round rye bread
Assorted fresh vegetables for dipping

Preheat oven to 350 degrees.

In a mixing bowl, combine the cream cheese, cheddar cheese and sour cream or yogurt. Stir in the beef, onions, peppers and sauce.

Cut the top fourth of the bread off and very carefully hollow out the remaining bread, leaving a 1" shell. Cube the removed bread along with the top and set aside. Fill the shell with the beef mixture; wrap in foil and place on a baking sheet.

Bake at 350 degrees for 60 to 70 minutes or until heated through.

Serve dip with the fresh veggies and cubed bread.

Yield: 3 cups dip.

Note: Recipe and Photo from a 2008 TOH Annual Recipes

Friday, December 8, 2017

QUICK BARBECUE DIPPING SAUCE

1 can (8-oz) tomato sauce
2 tbsp water
1 tbsp Worcestershire sauce
1 tbsp cider vinegar
4 tbsp Splenda Granular
1 tsp honey
Pinch of onion powder
Pinch of salt

In a small saucepan, combine all ingredients and cook for 5 minutes over low heat. For a thicker sauce, cook an additional 5 minutes.

Perfect to use on chicken, ribs, etc or the thicker sauce makes a good dip for chicken nuggets, strips, etc.

Per 2 tablespoons: 15 calories, 4 g carbs, 1/2 g protein

Note: This is a file photo.