REMEMBER, CALORIES DO COUNT!

Remember, calories do count. There is a lot more to diabetic eating than eliminating or cutting back on sugar! Make it your goal to eat 3 meals daily that are around 400 calories each and 2 snacks, 1 in the morning and 1 mid-afternoon of around 100-200 calories each. That is 1400 to 1600 calories a day. If you need more or less calories adjust proportionally. Do I do this every day? The answer is no. But it is a goal that I often accomplish. Check out this handy chart of calories and protein items. Not all protein comes from meat!

click on chart to enlarge for easier reading

ALMOND AND MIXED BERRY MUFFINS

2 1/4 cups whole wheat flour 

4 tsp baking powder

1/4 tsp ground flaxseed

1/2 tsp salt (1/4 if you have to watch your sodium intake) 

2/3 cup blueberries

2/3 cup raspberries

1 cup milk

2 eggs 

2/3 cup Stevia (sugar, if you can tolerate it)

1/3 cup canola oil

1 tsp almond extract

Preheat oven to 400-degrees. Line 12 muffin cups with paper liners.

In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix well. Add the berries and stir to coat.

In a separate bowl, combine milk, eggs, sweetener, oil, and extract. With a fork, beat mixture until smooth.

Pour the egg mixture into the berry mixture, gently mixing with a fork to moisten the dry ingredients. Do not over mix (some lumps in batter are okay). Divide batter evenly into the muffin cups and bake 20-25 minutes or until a toothpick inserted in center comes out clean. Remove from oven to a wire rack and allow to cool 5 minutes.

Yield: 2 dozen muffins Per muffin: 210 calories, 28g carbs, 5g protein I suggest eating a protein item with these muffins.

Prevention's Diabetic Diet Cookbook

NUTRITIONIST APPROVED CHILI RECIPE FOR DIABETICS

This recipe is one I received from Diabetic Connect a few years ago. They suggest serving with topping options of reduced-fat sour cream, grated cheddar cheese, scallions or green onions, and diced tomatoes. Serve with whole-grain tortillas, warmed.

1 pound beef round, trimmed and cut into 1/2-inch chunks
Salt & freshly ground pepper, to taste
1 1/2 tablespoons canola oil, divided
3 onions, chopped
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
6 cloves garlic, minced
2 jalapeno peppers, seeded and finely chopped
2 tablespoons ground cumin
2 tablespoons chili powder
1 tablespoon paprika
2 teaspoons dried oregano
12 ounces dark or light beer
1 28-ounce can diced tomatoes
8 sun-dried tomatoes, (not packed in oil), snipped into small pieces
2 bay leaves
3 19-ounce cans dark kidney beans, rinsed
1/4 cup chopped fresh cilantro
2 tablespoons lime juice

1. May cover and refrigerate for up to 2 days or freeze for up to 2 months.
2. 12 servings, 1 cup each
3. Season beef with salt and pepper. Heat 1 1/2 teaspoons oil in a Dutch oven over medium-high heat. Add half the beef and cook, stirring occasionally, until browned on all sides, 2 to 5 minutes. Transfer to a plate lined with paper towels. Repeat with another 1 1/2 teaspoons oil and remaining beef.
4. Reduce heat to medium and add remaining 1 1/2 teaspoons oil to the pot. Add onions and bell peppers; cook, stirring frequently, until onions are golden brown, 10 to 20 minutes. Add garlic, jalapenos, cumin, chili powder, paprika and oregano. Stir until aromatic, about 2 minutes.
5. Add beer and simmer, scraping up any browned bits, for about 3 minutes. Add diced tomatoes, sun-dried tomatoes, bay leaves and reserved beef. Cover and simmer, stirring occasionally, until beef is very tender, 1 1/2 to 2 hours.
6. Add beans; cook, covered, stirring occasionally, until chili has thickened, 30 to 45 minutes. Remove bay leaves. Stir in cilantro and lime juice. Adjust seasoning with salt and pepper.

Per serving: 250 calories, 31 carbs, 18 protein


the file photo

QUICK AND EASY TURNIP GREENS

2 bunches turnip greens

2 tbsp olive or canola oil

1 onion, diced

Salt and Pepper to taste

Rinse greens and blanch in boiling water 2 minutes. Drain well and chop.

Heat oil in a skillet, add onion and cook 4 minutes. Add the chopped greens and sauté 5 minutes. Season with salt and pepper.

 

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AUTHOR KAREN KINGSBURY'S NO CARB SPAGHETTI

* Spiralize 6-8 zucchini

* Sautée in 4 T butter
* Separate pan - Brown 2-3 lbs of grass fed beef. Drain fat. Season. 
* Combine cooked zuchinni "noodles" and cooked beef.
* Add 2 jars no-sugar organic pasta sauce.
* Place mixture in casserole dish
* Sprinkle grated cheese on top
* Bake at 350 - 30 minutes.
(Ok - not No Carb. But less than 2 carbs per Cup ... 😀)

Note: I got this from Karen Kingsbury's fb page a few years ago. Yum!

EASY CHOCOLATE ICE CREAM

2 cups low-fat cold milk

2 tbsp Splenda granulated
1 pkg (4-serving size) sugar-free instant chocolate fudge pudding mix

In a large bowl, combine all three ingredients; beat on lowest speed of electric mixer for 1 minute or just until blended.

Pour mixture into a shallow pan that is freezer safe.  Freeze mixture until firm, at least 4 hours.

Remove from freezer and let stand 15 minutes before scooping to serve.

file photo for reference

APPLE BUTTER

I love apple butter and this Splenda recipe is tasty. A serving size is 1 tablespoon. This is an easy crock pot recipe that makes your house smell so good while it cooks.

• 5 lbs of apples – peeled, cored and thinly sliced (suggest Jonathan, Golden Delicious or Ida Red)
• 1 cinnamon stick
• ½ teaspoon of salt
• ½ cup SPLENDA^® Brown Sugar Blend
• ¼ teaspoon of nutmeg
• ½ teaspoon of cloves
• ½ teaspoon of allspice

1. Stir all ingredients together in slow cooker. Cook on high for 4 hours.
2. Remove and reserve cinnamon stick.
3. Place apple mixture into food processor and process until smooth.
4. Return mixture and cinnamon stick back to the crock pot and cook uncovered, on high, for about 4 hours or until mixture is thick and dark.
5. Place in containers and store in refrigerator for up to 3 weeks or freeze for up to 3 months.

This is a Splenda recipe. Use an equivalent of your favorite sweetener, if you prefer.

Splenda recipe and photo

BAKED PARMESAN PORK CHOPS

This recipe was given to me by a friend. She credits it to Janet's Appalachian Kitchen. I have made a minor adjustment to make it diabetic-friendly.

Parmesan Baked Pork Chops 

4 boneless pork chops
1 T. olive oil
1 C. parmesan cheese
1 C. Italian bread crumbs (use whole-grain bread crumbs and mix in Italian seasoning)
1 tsp. pepper
1 tsp. garlic powder
Nonstick olive oil cooking spray

On a plate combine the last 4 ingredients. Rub the pork chops with olive oil and then dip (coat) each one in the cheese mixture. Press the mixture over the pork chops to make sure they are well covered in it. Line a pan with tin foil and spray with cooking spray. Place the pork chops on the pan and bake at 350 degrees for 40-45 minutes.

 

HOT BACON AND ONION PASTA SALAD

1 lb whole-grain rotini or your favorite low-carb rotini

1 large onion
1 garlic clove
1 lb bacon
1/2 cup vinegar
1/2 cup Splenda or Stevia granulated (If you tolerate sugar, you may substitute any amount of the sweetener. Sugar measures the same.)
1/2 cup prepared mustard

Cook rotini as directed on the package; drain well.

While rotini cooks fry the bacon crisp and drain on paper towels. Reserve enough of the bacon drippings to sauté the onion and garlic together in the pan.  When the onions are transparent, reduce the heat under the skillet and add the vinegar, mustard, and Sweetener and mustard.

Crumble the drained bacon into the skillet mixture.

In a heatproof bowl, toss the pasta with the cooked dressing mixture.

Serve this dish warm.

file photo for reference

AMBROSIA PUDDING

I like to post dessert recipes frequently. I want diabetics to realize that they, too, can enjoy a tasty dessert. If you are invited to a dinner or party, always offer to bring a dessert. By doing that you will know there is a dessert you can enjoy. The desserts on this blog are so tasty no one will even know they are diabetic desserts unless you tell them! As a word of caution, though, let me remind you not to overindulge. Portion control is the key to your success!

1 pkg (4 serving size) sugar-free instant lemon-flavored pudding mix
2 cups cold fat-free milk
1/2 tsp grated orange peel
1/2 cup diced fresh orange sections
2/3 cup unsweetened flaked coconut

Prepare pudding mix with the milk as directed on the package.  Fold in the orange peel and orange sections plus the coconut.

Pour into a serving dish or into 6 individual dessert dishes and chill. I like to sprinkle a little coconut on the top when serving.

Yield: 6 servings.

file photo for reference