SAUTEED CHARD AND CRISPY SHALLOTS

2/3 cup olive oil

1/2 cup sliced shallots

2 garlic cloves, sliced

2 lbs rainbow chard, trimmed, sliced 

In a small pot, heat oil over medium-high heat until shimmering. In batches, add shallot and cook, turning often, until browned and crisp, about 2 minutes. Drain on paper towels; sprinkle with 1/4 tsp (or less) salt. Reserve 3 tablespoons of the oil.

In a large skillet, heat the 3 tablespoons of oil over medium heat. Add garlic and cook, stirring, until golden, 30 seconds. Add the chard and season with 1/2 tsp salt and 1/4 tsp pepper. Cook, stirring frequently, until chard is just wiled, 3 to 4 minutes. Transfer to serving bowl and sprinkle with the shallots.

Yield: 8 servings Cal 190, Pro 2 g Carb 6g, fat 10g (3g sat), sod 460 mg

I suggest only a pinch of salt on the shallots and only 1/4 teaspoon in the chard. Add a small amount, around 1/4 cup chopped ham and a couple tablespoons chopped walnuts. Of course, this will change the nutritional numbers above.

recipe and photo from First for women 2022

KANSAS CITY STEAK SOUP

nonstick cooking spray
1/2 lb ground sirloin or ground round beef
1 cup chopped onion
3 cups frozen mixed vegetables
1 cup sliced celery
1 can (14.5-oz) stewed tomatoes, do not drain
1 beef bouillon cube
1 tsp ground black pepper
2 cups water
1/2 cup white whole wheat flour (or almond flour)
1 can (10.5-oz) defatted beef broth

Spray a Dutch oven or large pot with the nonstick cooking spray and heat over medium-high heat until pot is hot. Add the beef and onion; cook stirring until browned.

To the beef and onion, add the mixed vegetables, celery, tomatoes, bouillon cube, pepper and water; bring to a boil.

Use a whisk, combine the flour and beef broth until smooth; add to the pot, stirring constantly. Return the mixture to a boil then reduce heat to low. Cover and simmer 15 minutes or until slightly thickened and heated through, stirring constantly.

Yield: 6 servings
Per serving: 198 calories, 5 g fat (2 g saturated), 23 mg cholesterol, 598 mg sodium, 27 g carbs, 5 g dietary fiber, 13 g protein

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HEARTY TOMATO-CHICKPEA STEW

This recipe is also suggested to fight inflammation in the body thanks to the anti-inflammatory properties in the legumes (chickpeas).

1 tbsp olive oil

1 onion, diced

2 tsp curry powder

2 tsp ground coriander

1 tsp grated ginger

1/2 tsp salt

1 can (28-oz) crushed tomatoes

2 cans (15-oz) chickpeas, drained, rinsed

Heat oil in a large pot over medium heat. Add onion and sauté 5 minutes or until translucent and softened but not browned. Stir in the curry powder, coriander, ginger and salt. Cook until fragrant, stirring constantly for 1 - 2 minutes. Stir in the tomatoes then chickpeas and simmer 15-20 minutes or until of a stew consistently.

Yield: 6 servings

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ARE YOU EATING THE RIGHT FRUIT?

Do you love fruit but find is often causes a blood sugar spike? Maybe you are eating the wrong fruits. Kiwi is one of the best fruits for diabetics. It doesn't affect blood sugar and also helps to lower cholesterol. One large kiwi has 3 grams of fiber and a low glycemic number. Other fruits that are good choices for diabetics include fresh figs, apples, pears, pomegranates, apricots, blueberries and strawberries. Avocados should be included in that group although some question if they are a fruit or vegetable. Avocados are fruits.

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ORANGE COTTAGE CHEESE SALAD

1 large carton large curd low-fat cottage chees

1 tub (8-oz) sugar-free frozen whipped topping, thawed
1 box (4-serving size) sugar-free orange-flavored gelatin
1 regular can crushed pineapple in its own juice, drained
1 small can mandarin oranges, well drained

In a large mixing bowl combine all the salad ingredients. Using a large silicone spatula, gently combine until thoroughly mixed. Transfer to a bowl or dish with a lid; cover and refrigerate at least an hour before serving.

Note: This should be a side dish to a lean protein item such as a boneless skinless chicken breast, pork loin, etc. It is a good salad to make for large meals, pitch-in meals, etc. You can have a serving along with everyone else and not be tempted to "eat the whole thing".

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BLOOD SUGAR AND TIREDNESS

Do you ever wonder why you feel tired more than you think you should?  Of course, tiredness can also be a symptom of other problems. Since you are a diabetic, I assume you see your doctor regularly where other problems can be detected.

BACON-WRAPPED SHRIMP IN THE AIR-FRYER

8 slices thick-cut bacon, cut into thirds

24 peeled tail-on shrimp

Wrap a bacon piece around each shrimp, securing with a toothpick. 

In batches, lay shrimp in a single layer in the air-fryer basket. Air fry for 20 minutes at 390-degrees.

Always remove toothpicks before serving with your favorite sauce.

Yield: 24 appetizers, 6 servings

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ZUCCHINI SOUP

I suggest following the directions and using butter rather than margarine. Many doctors suggest dairy products over substitute products for diabetics.

2 tbsp butter

1/2 cup sliced carrots

1/2 cup sliced celery

1 small onion, chopped

2 cups chicken broth

2 cups grated zucchini

2 tbsp chopped fresh parsley

1 small potato, cubed

14 tsp seasoned salt, optional

Freshly ground black pepper, to taste

In a 2-quart saucepan, melt butter over medium heat. Add carrots, celery, and onion; sauté, stirring frequently until onion is translucent. Add the remaining ingredients and bring to a boil. Reduce heat to a simmer cook 35-45 minutes or until the veggies are tender.

This is a photo of a very similar recipe. I got my recipe from my younger days in Indiana where The Amish Cook had a recipe column.

 

 

PORK CHOPS 'N' MUSHROOMS

2 tbsp olive oil

4 bone-in pork loin chops

Kosher salt, to taste

Ground black pepper, to taste

1/2 cup chicken stock

10-oz quartered baby bella mushrooms

2 tbsp thyme, to garnish

In a large skillet, heat oil over medium heat. Season pork with salt and pepper. Sauté for 7 minutes. Turn and cook until pork chops are browned and done to medium, about 7 to 8 minutes or until pork registers 160-degrees in centers. Remove pork from the pan and keep warm.

Add the stock to the same pan deglaze. Add mushrooms and season with fresh pepper; cook about 3 to 5 minutes or until browned and tender. 

Place pork chops on a serving platter and add the mushrooms around the pork. Garnish with the thyme.

Yield: 4 servings

Per serving: 280 calories, 32g protein, 15g fat (4g sat), 5g carbs, 240mg sodium

recipe and photo Woman's World '26

LOW CARB KETO JELLO WHIPS

1 box (.3-oz) Sugar Free Orange Jello (or flavor of your choice)

3/4 cup boiling water

1 cup ice water

1 cup plain non-fat Greek yogurt

Pour water into a medium mixing bowl; add Jello and stir until completely dissolved. Stir in the ice water (place ice in a 1-cup measuring cup and add water to fill cup). Stir into the Jello mixture and stir until ice melts and mixture thickens.

Place Jello mixture and Greek yogurt into a blender and blend on high 30 seconds.

Pour mixture into individual serving glasses or a medium bowl and chill for 2 hours.

Per 1 cup: 35 calories, 2 g carbs, 6 g protein

Photo and my version of a recipe from Resolution Eats

Note: I do not follow or promote a KETO diet. I do however eat a KETO recipe from time to time.