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, February 19, 2018

PERINI RANCH STEAKHOUSE RUB

This is the house rub at the Perini Ranch Steakhouse in Buffalo Gap, Texas. This is not only used on steaks but on lamb chops and ribs.

1 tbsp flour
1 tbsp coarsely ground sea salt
4 tsp coarsely ground black pepper
1 tsp dried oregano
4 tsp granulated garlic
1 tsp paprika
1 tsp granulated beef stock base

Mix ingredients together; sprinkle or rub into meat.

Store in an airtight container.

Yield: 1/2 cup

 Grilled Lamb Chops with this rub from Perini Ranch Steakhouse.

Sunday, February 18, 2018

SPINACH BERRY SALAD

4 cups torn fresh spinach
1 cup sliced fresh strawberries
1  cup fresh or frozen blueberries
1 small sweet onion, sliced
1/4 cup chopped pecans, toasted

Curry Dressing:
2 tbsp white wine vinegar
2 tbsp balsamic vinegar
2 tbsp honey
2 tsp Dijon mustard
1 tsp curry powder
1/4 tsp salt
1/8 tsp pepper

In a large salad bowl, toss together the spinach, berries, onion, and pecans.

In a jar with a seal-tight lid, combine the dressing ingredients; shake well. Pour dressing over the salad and toss to coat. Serve immediately.

Yield: 4 servings
Per serving of 1 1/2 cups: 141 calories, 6 g (1 g sat) fat, 0 cholesterol, 250 mg sodium, 22 g carbs (4 g fiber),  3 g protein.
Diabetic Exchanges: 1 vegetable, 1 fruit, 1 fat


Saturday, February 17, 2018

FROSTED FRESH GRAPES

This is an easy way for diabetics to fancy up salad patters, dessert plates, fruit and cheese trays, etc. These grape clusters are so good you could even use them as dessert.

2 lbs seedless grapes
1 large egg white, slightly beaten (or 1/4 cup liquid egg white from dairy section)
1 pkg (4-serving size) sugar-free gelatin, any flavor

Cover a tray with waxed paper; set aside.

Wash grapes and pat dry on paper towels. Cut bunches into small clusters.

Dip grape clusters into the egg white, one cluster at a time. Hold for excess to drip off then sprinkle with the gelatin. Place on the prepared tray. Repeat until all clusters are done.

Place tray in refrigerator and allow to cool for 3 hours before serving.

Note: Frosted grapes may be kept in the refrigerator over night if you need to make ahead.

Note: This is a file photo for reference only.

Friday, February 16, 2018

HIGH-PROTEIN CINNAMON PANCAKES

This is basically a recipe from a Splenda cookbook. I changed it from all-purpose flour to white whole wheat flour. I never use refined white (all-purpose) flour. The amount is the same so make yours to suit yourself.

1/2 cup + 2 tbsp white whole-wheat flour
1/2 cup protein powder
1/4 cup Splenda Granular
1 tsp baking powder
1 tsp ground cinnamon
1 1/2 cups buttermilk
1 tbsp butter, melted
2 eggs, lightly beaten

Combine all dry ingredients in a mixing bowl.

In a small mixing bowl whisk together the buttermilk, butter, and eggs; stir into the dry ingredients using a wooden spoon or rubber spatula only until all flour is moistened. Do Not Over Mix.

Place griddle or skillet over medium heat; spray lightly with nonstick cooking spray. Pour 1/4 cup batter and spread into 4-inch circle for each pancake. Cook 3 to 4 minutes on first side until bottom is browned. Flip and cook on second side 2 to 3 minutes. Serve hot with your favorite sugar-free syrup.

Yield: 8 pancakes
Per serving (2 pancakes): 170 calories, 18 g carbs ( g fiber), 15 g protein, 5 g (1.5 g sat) fat, 400 mg sodium
Diabetic exchanges: 2 lean meat, 1 carb
WW points: 4
Note the above info is for pancakes only. Syrup will change those numbers.

When buying protein powder for cooking it is best to buy it in bags or bins (Bob's Red Mill is a good example). Protein powder in cans is great for drinks but not so good for cooking.

Note: File Photo

Thursday, February 15, 2018

MEYER LEMON AND STRAWBERRY PIE

This is a recipe I saved several years ago from Hoosier Homemade. She adapted it from a Pillsbury recipe. The (notes) are mine.
  • 1 pie crust - store bought or homemade
  • Filling
  • 1/2 cup Truvia Baking Blend I use Splenda Granular)
  • 2 tablespoons cornstarch
  • 2 tablespoons flour, all-purpose (I always use white whole wheat - never refined all-purpose)
  • 1 1/2 cups water
  • 3 egg yolks, beaten
  • 1 tablespoon grated Meyer lemon peel
  • 1/3 cup Meyer lemon juice
  • 1 tablespoon butter
  • Topping
  • Fresh Strawberries
  • Fresh Whipping Cream or whipped topping
Instructions
  1. Preheat oven to 400 degrees. Prepare and bake pie crust according to directions on box or make your own in a pie plate or tart pan.Cool
  2. Filling
  3. In a saucepan, combine flour, cornstarch and Truvia Baking Blend
  4. Gradually add water, whisking constantly
  5. Heat to boiling over medium heat, cook and stir for 1 minute, remove from heat
  6. Whisk egg yolks in a small bowl. Gradually add 1/2 cup of cooked mixture, whisking constantly.
  7. Stir the egg mixture into the cooked mixture
  8. Stir in lemon juice and peel, cook over medium heat for about 5 minutes until thickened, stirring constantly
  9. Remove from heat and let stand 10 minutes
  10. Pour into cooled pie crust and place in fridge for at least 2 hours
  11. Clean and slice strawberries when you are ready to serve
  12. Serve with fresh whipping cream
Note: Recipe adapted from Pillsbury.

PORK AND NOODLE BOWLS

This recipe is from Diabetic Living. It has a great carb to protein ratio with carb grams and protein grams almost equal.

12-oz boneless pork sirloin chops, cut into bite-size strips
1/2 cup low-fat Asian salad dressing
4-oz dried multigrain spaghetti
1 tbsp olive oil
6 cups packaged shredded broccoli slaw mix
1/4 cup chopped cashews or sliced almonds, toasted

In a bowl combine pork and 1/4 cup of the Asian dressing. Cover and chill 1 hour.

Cook pasta according to package directions; drain. Return to pot. Add the remaining 1/4 cup dressing; toss to coat.

In a 12-inch skillet heat 1 1/2 teaspoon of the olive oil over medium-high. Add half the pork mixture; cook and stir 3 to 4 minutes or until browned and slightly pink in center. Transfer pork to pot with pasta. Repeat with remaining 1 1/2 teaspoon of olive oil and remaining pork. Toss pork and pasta to combine.

Add broccoli slaw mix to hot skillet. Cook and stir about 3 minutes or until just starting to wilt. Transfer to pasta mixture, tossing to combine. Top pasta mixture with cashews.

Yield: 4 servings
Per serving: 359 calories, 12 g (2 sat) fat, 54 mg cholesterol, 418 mg sodium, 36 g (5 g fiber, 10 g sugar), 30 grams protein

Wednesday, February 14, 2018

WISHING ALL MY READERS A HAPPY VALENTINE'S DAY!


SOUTHWESTERN-STYLE CORN PUDDING

1 small onion, diced
2 tbsp butter
1 cup buttermilk
1 large egg + 2 egg whites
1 can (4.5-oz) chopped green chilies
1 can (15-oz) whole kernel corn, drained
1/2 cup cornmeal
2 tbsp white whole-wheat flour
1/2 tsp baking powder
1/2 cup Splenda Granular

Preheat oven to 350 degrees.
Spray a 1-quart casserole dish with nonstick cooking spray.

In a small pan, cook onion in butter until soft. Scrape onions into a large bowl and add buttermilk, egg, egg whites, and chilies.

Place corn in a blender or food processor and pulse briefly to coarsely chop; add to the bowl with other ingredients.

In a small bowl, blend cornmeal, flour, baking powder and Splenda; pour into the corn mixture and stir to blend. Spoon into the prepared baking dish.

Bake 45-50 minutes until puffed and browned.

Yield: 6 servings
Per serving: 140 calories, 18 g carbs (2 g fiber), 5 g protein, 4 g (2 sat) fat
Diabetic Exchanges: 1 carb, 1 fat
WW Points: 2

For diabetics I recommend serving this with a low-fat protein item such as lean ham, chicken breast, pork tenderloin, etc.

Note: This is a file photo.



Tuesday, February 13, 2018

ORANGE GINGER SCONES

2 cups white whole-wheat flour
1/4 cup Splenda Granular
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
3/4 tsp ginger
1/2 tsp allspice
3 tbsp butter, cold
3/4 cup buttermilk
1 large egg
1 tbsp orange zest
1 tbsp 1% milk
1 tsp Splenda Granular or Granulated Sugar if blood sugar is under control

Preheat oven to 400 degrees.
Spray a cookie sheet with nonstick cooking spray.

In a large bowl, mix the flour, 1/4 cup Splenda, baking powder, baking soda, salt, ginger, and allspice until blended. Using a pastry cutter (or your clean fingers) cut butter into the flour mixture until crumbly; set aside.

In a small bowl, whisk together the buttermilk, egg, and orange zest. Pour over dry ingredients and mix only until dry ingredients are moist.

Coat hands with flour, lightly flour a solid surface and place dough on the surface. Knead gently once or twice to pull dough together; pat into an 8-inch round.

Using a sharp knife, cut the round into 10 equal size wedges; transfer wedges to the prepared baking sheet.
Brush with the milk and sprinkle with the teaspoon of Splenda or sugar.

Bake at 400 degrees 12-15 minutes or until lightly browned. Remove from oven and transfer to a wire rack to cool slightly before serving.

Yield: 10 scones
Per scone: 140 calories, 22 g carbs (1 g fiber), 4 to 5 g protein
NOTE: This has a poor carb to protein ratio for a diabetic and should be eaten with a protein item ie milk, cheese, ham, etc.

Note: Using buttermilk makes the scones more tender. This is important for diabetics using whole-grain flour instead of refined flour.

Note: File Photo



Monday, February 12, 2018

HOT VANILLA STEAMER

1 cup minus 2 tbsp 1% milk
2 tbsp fat-free half and half cream
1 tbsp or 2 packers Splenda (or equal amount of your favorite sweetener)
1/2 tsp vanilla

In an 8-oz mug, combine milk and cream; stir in Splenda.

Microwave on high 1 1/2 minutes or until very hot but not boiling. Remove and stir in vanilla.

Yield: 1 serving
Per serving: 120 calories, 16 g carbs, 8 g protein
Diabetic Exchange: 1 low-fat milk
WW Points: 2

This makes a good warm drink before bedtime.

Note: This is a Splenda recipe and a file photo.