DIABETIC-FRIENDLY OATMEAL-BLUEBERRY MUFFINS

I do not recommend muffins as a regular part of a diabetic's diet. However, for special occasions or just to satisfy a longing, this recipe should work for most diabetics whose blood sugar is under control.

1 cup + 2 tbsp white whole-wheat flour

6 ounces uncooked regular oats

1 tbsp baking powder

2 tbsp Splenda Baking Blend

1/2 tsp salt

1 cup milk

1 egg or 1/4 cup egg substitute

1/4 cup olive or coconut oil

1 cup fresh blueberries

Vegetable cooking spray

1 tsp ground cinnamon

In a medium mixing bowl, combine flour, oats, baking powder, Splenda and salt. Make a well in the center of the mixture.

In a small mixing bowl, combine milk, egg and oil. Add to the well of the dry ingredients. Stir just until dry ingredients are moistened. Gently fold the blueberries into the mixture. Spray 12 muffin cups with vegetable oil spray or line with paper liners. Fill each cup 2/3 full of the batter. Sprinkle cinnamon over the tops of the batter. Bake at 425 degrees for 20 to 25 minutes or until lightly browned.

file photo for reference only

TERIYAKI BEEF SOUP

8-oz boneless beef sirloin steak

2 tsp olive oil

1 large shallot, cut into thin rings

4 cups water

1 cup apple juice or apple cider

2 carrots, cut into bite-size pieces

1/3 cup long grain rice

1 tbsp grated fresh ginger

1 tsp instant beef bouillon granules

3 garlic cloves, minced

2 cups broccoli flowerets

1 to 2 tbsp reduced-sodium teriyaki sauce

1 tbsp dry sherry, optional

Trim fat from beef. Cut beef into bite-size strips. In a large saucepan heat oil over medium-high heat. Cook and stir beef and shallot in hot oil for 2 to 3 minutes or until beef is brown. Remove beef mixture with a slotted spoon. Set aside.

In same saucepan combine water, apple juice, carrots, uncooked rice, ginger, bouillon granules, and garlic. Bring to boiling; reduce heat. Cover and simmer about 15 minutes or until carrots are tender. 

Stir in the broccoli and beef mixture. Cover and simmer for 3 minutes. Stir in the teriyaki sauce and, if desired, the dry sherry.

Yield: 5 servings Per serving: 197 calories, 6 g fat (2 sat), 30 mg cholesterol, 382 mg sodium, 22 g carbs, 2 g fiber, 13 g protein

file photo for reference

INDIAN SPICED CHAI TEA

You can replace this favorite coffee house drink with your own homemade version for only a fraction of the sugar and calories.

2 cups water

1/4 tsp ground cinnamon

1/4 tsp ground cloves

1/4 tsp powdered ginger

1/4 tsp ground cardamom

1/8 tsp ground nutmeg

3 tea bags, either black tea or Darjeeling

1/2 tsp vanilla

1/4 cup Stevia

1 tbsp honey

1 cup 1% milk

Bring the water and spices to a boil in a small saucepan. Add the tea bags and allow to steep 2-3 minutes. Remove tea bags and stir in the vanilla, Splenda, and honey. Strain tea.

To serve, measure 2/3 cup tea and 1/3 cup milk into a mug and microwave 1 minute or heat tea and milk together in a small saucepan.

Yield: 3 servings Per serving: 60 calories, 12 g carbs, 3 g protein

Diabetic exchange: 1 carb

WW Points: 1

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WHOLE-WHEAT PASTRY

When you need pastry for a special occasion (should not be a regular part of a diabetic diet) this is better for you than regular pastry.

1/2 cup all-purpose flour

3/4 cup whole-wheat flour

Pinch of salt

2 tbsp unsalted butter

2 tbsp olive oil

4 tbsp cold water, divided

In a medium bowl combine the two flours and salt.  Using a pastry blender or two knives, cut in the butter until the mixture resembles coarse crumbs.  Stir in the canola oil and sprinkle 1 tablespoon of the cold water over the mixture and toss with a fork. 

Push the moistened dough to the side of the bowl and repeat the process with the additional water, 1 tablespoon at a time, until all the flour is moistened.  Shape the mixture into a ball.  Roll out dough as you would with any other pastry recipe.

file photo, mine are never this pretty

CRANBERRY PORK CHOPS

Looking for a festive main dish that's perfect for the holiday season? These tender pork chops are smothered in a sweet-tart cranberry orange sauce that brings all the warm flavors of Thanksgiving and Christmas to your table. It's an easy meal that looks special enough for company! 

1/2 tsp pepper

1/4 tsp celery salt

4 boneless pork loin chops (about 12-oz total;) 

2 tsp cooking oil (I suggest olive oil)

1 large onion, sliced thin and separated into rings

2 tbsp water

3/4 cup cranberries

1/4 cup sugar (or equivalent of your favorite sugar substitute)3=

3 tbsp water

2 tbsp frozen orange juice concentrate, thawed

1 tsp finely shredded orange peel

1/2 tsp ground sage

1/4 tsp salt

In a small bowl stir together pepper and celery salt; rub onto both sides of chops. In a medium skillet heat oil over medium-high heat. Cook chops and onion rings in the hot oil until chops are browned, turning once. Carefully add the 2 tablespoons of water to the skillet. Cover and cook over medium heat for 15 to 20 minutes or until juices run clear (160-degrees on meat thermometer). Transfer chops to serving plate; keep warm. Remove onions from juices with a slotted spoon and set aside.

Meanwhile, for the sauce, in a medium saucepan, combine cranberries, sugar, the 3 tablespoons of water, orange juice concentrate, orange zest, sage and salt. Cook, stirring, over medium heat about 10 minutes or until the cranberry skins pop and the mixture thickens. Stir in the onions and heat through. Serve the sauce with the pork chops.

Yield: 4 servings  Per serving: 209 calories, 8g total fat (2g sat), 38 mg cholesterol, 264mg sodium, 22g carbs, 2g fiber, 13g protein

🎅 Holiday Serving Tip: Pair with green beans, roasted vegetables, or mashed cauliflower for a beautiful holiday plate that's both comforting and diabetes-friendly! 

❓ What's your favorite holiday side dish to serve with pork chops? Share below and inspire the group! 👇 

recipe and photo BH&G Diabetic Meals

AI assisted

COCKTAIL MEATBALLS WITH QUICK SWEET AND SOUR SAUCE

1 lb prepared meatballs (your choice beef, turkey, mixed, etc)

Sauce:

1/3 cup ketchup

1/4 cup cider vinegar

1/4 cup Splenda Stevia Granular

2 tsp Worcestershire sauce

2/3 cup cold water

1 tbsp + 1 tsp cornstarch

Preheat oven to 350 degrees.

Bake meatballs 15 minutes or until no longer pink, if homemade. Bake until heated through if using frozen.

Meanwhile, in a small saucepan combine all sauce ingredients. Place pan over medium heat and simmer until thickened and clear. Pour sauce over meatballs.

Serve meatballs hot. Keep warm in a slow cooker, if necessary.

Yield: Approximately 10 (3 to 4 meatballs)

file photo for reference only

PARMESAN CORN BREAD PUFFS

Nonstick cooking spray

1/2 cup all-purpose flour (I suggest white whole wheat flour)

1/3 cup yellow corn meal

4 tsp sugar (or the equivalent of your favorite substitute) 

1 tsp baking powder

Dash of salt, if desired

1 slightly beaten egg white

1/3 cup fat-free milk (personally, I use whole milk)

2 tbsp olive oil

2 tbsp grated Parmesan cheese

Coat 12 1 2/4-inch (I use my mini muffin pans) with nonstick cooking spray and set aside.

In a large bowl, stir together flour, cornmeal, sugar, baking powder and salt. In a separate bowl, stir together the egg white, milk and oil; add to the flour mixture, stirring just until smooth. Spoon into prepared muffin cups, filling each about three-fourths full.

Bake at 425-degrees 10 to 12 minutes or until golden brown. Remove from pan and cool just enough to handle on a wire rack, about 5 minutes.. Place cheese in a plastic bag. Add warm puffs a few at a time and toss to coat with the cheese. Serve warm.

Yield: 12 puffs Per puff: 69 calories, 3g fat (1g sat), 1 mg cholesterol, 40 mg sodium If you use my info in ( ), you might change some of these numbers slightly

Diabetic Exchanges: 1/2 starch, 1/2 fat

recipe and photo BH&G Diabetic Meals

OLD FASHIONED COWBOY BEANS

Yes, beans are carbs but they are the good carbs. They are also protein and fiber, vital for diabetics.

1 pound dried pinto beans

1/4 pound salt pork*
1 teaspoon salt
1 onion, diced
14 1/2 ounces can whole tomatoes, chopped
3 tablespoons chili powder

Jalapeno pepper slices for garnish, optional

Pick beans clean and wash. Place in a large pot (at least 4 quarts). Cover with water and soak overnight. Do not skip this step.
 
When ready to cook, drain beans and add fresh water to cover 1 inch above beans. 
 
Add salt pork and salt. Boil for 30 minutes. 
 
Add onions, tomatoes and chili powder and continue boiling for 2 to 3 hours or until the beans are tender. 
 
Add additional water as needed.

*I usually use about 1/2 pound lean cubed ham as I believe it is a healthier option than the salt pork.

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LEMONY MIXED VEGETABLES

1 cup reduced-sodium chicken broth

1/4 tsp ground coriander

1/8 tsp salt

1/8 tsp black pepper

8-oz fresh green beans, cut into 2-inch pieces (about 2 cups)

2 cups thinly bias-sliced carrots

1 cup cauliflowerets

1/2 medium red bell pepper, cut into 1-inch pieces

1 tbsp snipped fresh oregano or 1 tsp dried, oregano

1 tbsp cold water

1 1/2 tsp cornstarch

1/2 tsp finely shredded lemon peel

4 tsp lemon juice

In a large saucepan combine broth, coriander, salt and black pepper. Bring to a boil and add the green beans. Return to boiling; reduce heat. Cover and simmer 20 minutes. Add carrots, cauliflower, and red pepper. Return to boiling; reduce heat. Cover and simmer 5 minutes or until vegetables are crisp-tender.

Using a slotted spoon, transfer vegetables to a serving bowl, reserving broth mixture in saucepan. Cover vegetables to keep warm.

In a small bowl stir together oregano, water, cornstarch, and lemon peel. Stir the mixture into the saucepan and cook, stirring, over medium heat until slightly thickened and bubbly. Cook and stir another 2 minutes. Stir in lemon juice. Pour mixture over vegetables and toss lightly to coat.

Yield: 6 servings Per serving: 49 calories, 0g fat, 0mg cholesterol, 184 mg sodium, 11g carbs, 3g fiber, 2g protein

This is a good side dish to a protein item.

recipe & photo from a BH&G Diabetic Meals book

OLD-FASHIONED EGGNOG

Looking ahead to the holidays, here is a diabetic recipe for eggnog. This recipe is from an old Diabetic Living magazine.

3 cups 1% milk, divided

1 1/2 cups fat-free half and half

1 tbsp + 1 tsp cornstarch

3 large eggs, well beaten

2/3 cup Splenda Granular

2 tsp vanilla extract

1/2 tsp nutmeg 

In a large saucepan, thoroughly whisk together 1 cup of the milk, the half and half, cornstarch, eggs, and Splenda. Cook over low heat, stirring constantly, until thick enough to coat the back of a spoon. Remove from the heat. Stir in the vanilla and nutmeg until combined. Stir in the remaining milk and allow to cool to room temperature.

Refrigerate until serving time.

Garnish each cup with a sprinkle of cinnamon, if desired.

Yield: 8 servings

Per serving: 100 calories, 11 g carbs, 6 g protein, 3 g fat (1 1/3 g saturated)

Note: If you want alcohol in your eggnog substitute 1/2 to 1 cup of rum or brandy for the same amount of the milk. But remember that will change the nutritional numbers.

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