BLUEBERRY BOTTOM PIE

Two or three decades ago I saw an old Jello advertisement for a blueberry bottom pie. I clipped it and saved it. Many years later I came across it after my diabetic diagnosis. It gave me the idea to make a diabetic blueberry pie. Following is the result of my experiment. It is pretty tasty.

As with all other desserts, diabetics must use common sense and restrict their quantity. One piece per day. Share the rest with family and friends.

2 pkgs (4-serving size each) sugar free vanilla cook and serve pie filling and pudding mix, divided
1 1/4 cups low-fat milk
1 1/2 cups fresh blueberries, pureed down to 1 cup
1/2 tsp ground cinnamon (use a rounded teaspoon as cinnamon is good for blood sugar)
1 baked 9-inch sugar-free pie shell
2 tsp grated lemon zest
3 1/2 cups frozen whipped topping, thawed (use lite or sugar-free whipped topping)
fresh blueberries for garnish, if desired

Combine 1 package of the pudding and pie filling mix with the 1/4 cup milk, the pureed blueberries, and the cinnamon. Cook and stir constantly over medium to medium-high heat until the mixture comes to a full boil. Pour the mixture into the baked pie shell; chill while you prepare the other pudding mix.

Prepare the other package of pudding and pie filling mix with the remaining cup of milk as the package directs. Stir in 1 teaspoon of the lemon zest. Pour pudding into a small bowl and cover with plastic wrap. Chill for about an hour until cold.

Fold 1 cup of the whipped cream into the vanilla pudding and spoon mixture over the blueberry mixture. Combine the rest of the whipped cream with the remaining teaspoon of lemon zest and spoon over the pie filling. Freeze for 1 hour or chill in refrigerator for at least 3 hours before serving.

Garnish with the fresh blueberries, if desired.

NOTE: You can make your own crust using crushed sugar-free vanilla wafers mixed with enough butter to hold shape pressed onto the bottom and up sides of a 9-inch pie pan, if desired.
This photo is from the old Jello advertisement.

MOROCCAN SWEET POTATO MEDLEY

Note: I would suggest eating a small portion of a lean protein item with this dish.

2 tsp olive oil
1 medium-size onion, sliced
2 cloves garlic, crushed
1 1/2 tsp coriander
1 1/2 tsp ground cumin
1 tsp salt
1/4 tsp cayenne pepper
2 medium sweet potatoes, peeled and cut into bite-size pieces
1 can (14.5-oz) stewed tomatoes
1 cup Bulgar
2 1/4 cups water
1 can garbanzo beans, rinsed and drained
1/4 cup dark seedless raisins, optional
1 cup loosely packed fresh cilantro, chopped

In a large nonstick skillet, heat olive oil over medium heat. Add the onion and cook, uncovered, until tender and golden, stirring occasionally. Add the garlic, coriander, cumin, salt, and cayenne; cook for another minute, stirring.

Add the sweet potatoes, tomatoes, Bulgar and water; heat to boiling over medium-high heat. Reduce the heat to medium-low, cover skillet and simmer until the potatoes are fork-tender - about 20 minutes.

Stir in the garbazo beans, raisins, if using, and cilantro. Heat through.

Serves 6.

The file photo.

Have had this recipe for years. Do not remember it's origin.

APPLE-CREAM CHEESE MUFFINS

2/3 cup packed Splenda brown sugar blend

1 3/4 cups white whole-wheat flour
1 tsp baking powder
3/4 tsp ground cinnamon
1/2 tsp salt
2 eggs, well beaten
2/3 cup canola or coconut oil
1/4 cup unsweetened applesauce
1 tsp vanilla extract
1 cup peeled, shredded apple
1/3 cup fat-free cream cheese, softened

Streusel Topping
2 tbsp packed Splenda brown sugar blend
2 tbsp white whole-wheat flour
1 tbsp butter, softened

Preheat oven to 350 degrees.
Line 15 muffin cups with paper baking cups or spray with nonstick cooking spray: set aside.

Reserve 1 tablespoon of the Splenda in the batter recipe for filling.

In large mixer bowl, mix the remaining Splenda brown sugar blend, both flours, baking powder, cinnamon and salt on low speed until mixed.

Reserve 1 tablespoon of the beaten eggs for filling.

Add the remaining eggs, oil, applesauce, and vanilla to the flour mixture; beat on medium speed until mixed. Stir the apple into the batter with a spoon or spatula.

In a small bowl, mix the cream cheese with the reserved Splenda and reserved egg.

Fill the muffin cups slightly less than half full of the batter. Top each with 1 teaspoonful of the cream cheese mixture. Top each with a spoonful of the remaining batter to fill cups 2/3 full.

In a small bowl, mix the streusel ingredients together and sprinkle over the tops of the muffins.

Bake at 350 degrees for 22 to 26 minutes or until a wooden toothpick inserted in the centers comes out clean. Remove from pan and cool slightly on wire rack but best served warm.

file photo for reference

Remember this is a bread, one per day. Also, it is important to use the white whole wheat flour or a low-carb substitute of your choice. Diabetics should not use regular refined all-purpose flour.

SIMPLE BANANA PANCAKES - NO FLOUR

You can replace flour and sugar with protein and potassium when you make these simple pancakes using only egg and banana.

1 large egg
1 large banana

In a small bowl, peel and slice the banana.

Mash banana and beat in the egg to combine well.

Spray a medium skillet with nonstick cooking spray and heat over medium heat. Pour batter onto skillet, one-fourth cup at a time.  Cook until browned, turn and cook until browned on both sides.

May eat as is, use instead of bread for a breakfast sandwich, or enjoy with some sugar-free syrup.

Yield: 3 pancakes

File photo. These pancakes with not fluff up as in this picture. 

ROLLED ITALIAN MEATLOAF

1 1/4 lb extra-lean (at least 90% lean) ground beef

3/4 lb bulk Italian sausage
1 large egg
1 can (8-oz) pizza sauce*
1/4 cup Italian-style bread crumbs
1/4 tsp black pepper
8-oz shredded Italian cheese blend
2 cups loosely packed fresh baby spinach leaves

Preheat oven to 350 degrees.

In a large bowl, mix the meats with the egg, 1/2 cup of the pizza sauce, bread crumbs, and pepper; combine well.

On a sheet of foil, pat the meat mixture into a 12 x 8-inch rectangle. Sprinkle evenly with the cheese, gently pressing into the meat. Top cheese with the spinach.

Starting at a short end, roll up tightly, using the foil to get started; tuck in spinach leaves as you go. Seal the ends and place seam side down in an ungreased 12 x 8-inch (2-quart) baking dish.

Bake for 1 hour. Spread the remaining pizza sauce over the top of the roll. Bake another 15 minutes or until a meat thermometer inserted in the meat reads 160 degrees.

Let roll stand 10 minutes before slicing to serve. Cut into 8 slices.

Note: Be sure you roll tightly!

*Be aware of any sugar content. Use a sugar-free pasta sauce if necessary.

The file photo.

CELEBRATION GREEN SALAD WITH FRUIT

1 bag (10-oz) torn mixed salad greens

1 can (11-oz) mandarin orange segments, drained, rinsed, drained
1/2 cup thinly sliced red onions
1 cup coarsely chopped toasted walnuts
1 pkg (4-oz) crumbled Feta cheese
your favorite sugar-free or low-sugar dressing

In a large salad bowl toss the greens with the oranges, onions, walnuts, and cheese; add dressing and mix lightly.

Yield: 6 servings

the file photo

REMEMBER you can destroy the healthy value of a salad by the type and amount of dressing you pour over it. Use a sugar-free or low-sugar dressing and only enough to enhance the taste.

QUICK AND EASY LEMON PEPPER CHICKEN BREASTS

2 tbsp lemon pepper seasoning blend (such as Mrs. Dash)

6 (1 1/2 lb total) boneless skinless chicken breast halves
1/3 cup flour
1 tbsp unsalted butter
1 medium lemon, juiced and zested
1 cup chicken broth
1 1/2 tsp Splenda brown sugar blend

Preheat oven to 375 degrees.

Combine the seasoning blend with the flour in a pie plate; combine thoroughly.  Coat the chicken pieces in the mixture.

Heat the butter in a large nonstick skillet; add chicken and cook just until brown on both sides.  Transfer to a baking dish or pan.

Combine the lemon juice and zest, chicken broth, and Splenda together in a small bowl; pour over the chicken.

file photo

Bake 30-35 minutes at 375 degrees or until the chicken is cooked through.

QUICK AND EASY HAMBURGER SOUP

1 lb lean ground beef

1/4 cup chopped onion
1 clove garlic, minced
1 1/2 cups diced potatoes
1 cup sliced celery
1 pkg (1 lb) frozen mixed vegetables
3 cups water
2 cans (10.5-oz each) condensed beef broth
1 can (14.5-oz) diced tomatoes, do not drain
1 tbsp Worcestershire sauce

In a large saucepan or Dutch oven, cook beef, onion and garlic, over medium-high heat until beef is cooked through; drain in a colander and rinse with hot water. Wipe out pan with a paper towel to get any remaining fat. Return beef mixture to the pan.

Stir the potatoes, celery, mixed vegetables, water, broth, tomatoes, and Worcestershire sauce into the beef mixture. Allow mixture to come to a boil then lower heat and simmer for 20 minutes or until vegetables are tender. Stir occasionally during the cooking process.

Ladle into serving bowls to serve and serve with a small serving of whole-grain crusty bread or whole-grain crackers, if desired.

Note: Use the condensed beef broth (sold with the soups) rather than ready-to-use beef broth for a stronger beef flavor. Best to use a low-sodium broth.

Note: This is a recipe I got from Pillsbury years ago. I love soups and find this is one my body can handle just fine. I do like to use unpeeled red potatoes as they usually have a thin skin and it gives the soup more fiber.

SANTA FE DIP

3 oz sun-dried tomatoes (not packed in oil!)

2 jars (7-oz each) roasted red peppers, rinsed and drained
2 garlic cloves, minced
1 1/2 tsp ground cumin
1 tsp fresh lemon juice
1/4 cup chopped fresh cilantro
1/4 cup chopped green onion
4-oz reduced-fat Neufchatel cream cheese, softened
Hot pepper sauce, to suit your taste
Fresh diced tomato, chopped red onion, fresh cilantro for garnish, if desired.

Soak the tomatoes in hot water for 5 minutes; drain, reserving 3 tablespoons of the soaking liquid.

In a food processor (or blender) process peppers, tomatoes, garlic, cumin, lemon juice, cilantro, and green onion until smooth.

Add the Neufchatel cheese to processor; process until smooth, adding the reserved tomato liquid to thin to the desired consistency while using a rubber or silicone spatula to scrape down the sides as needed.

Add the hot sauce and taste to adjust seasoning, if needed.

Don't ruin this healthy dip by serving it with unhealthy dippers. Serve with fresh veggies, baked tortilla chips, or whole-grain crackers.

Per a serving size of 2 tablespoonfuls: 35 calories, 1 g total fat, 5 g carbs, 3 mg cholesterol, less than 1 g fiber, 1 g protein, 163 mg sodium

FIESTA MEATBALLS

1 egg

1 1/2 tsp Worcestershire sauce
1/4 cup finely chopped onion
1/4 cup finely chopped celery
2 1/2 tsp garlic salt, divided
1/4 tsp black pepper
1 lb ground beef
1 cup soft whole-grain bread crumbs
1 tbsp cornstarch
1 cup beef broth
1 can (14.5-oz) stewed tomatoes
2 cups sliced zucchini
1 tsp dried oregano
1/2 tsp Splenda granulated
1/2 tsp dried basil
fresh basil leaves for garnish, if desired

Preheat oven to 375 degrees.

In a large mixing bowl, combine the egg, Worcestershire sauce, onion, celery, 1 1/2 teaspoons of the garlic salt, and the pepper.  Add the beef to the mixture and mix well.

Sprinkle the bread crumbs over the beef mixture and mix just until combined. Shape mixture into 2-inch size balls and place in an ungreased 15 x 10 x 1-inch baking pan.

Bake meatballs at 375 degrees for 20 minutes or until the meat is no longer pink.

While the meatballs bake, combine the cornstarch and broth in a saucepan until smooth. Stir in the tomatoes, zucchini, oregano, Splenda, basil, and remaining garlic salt. Bring the mixture to a boil and cook, stirring, for 2 minutes or until thickened.

Drain the meatballs by pouring into a heat-proof colander and wipe out the pan with a paper towel. Return meatballs to the pan and pour the vegetable mixture over all: bake another 10 minutes or until heated through.

This is the file photo.