WESTERN BROCCOLI SALAD

4 cups fresh broccoli florets

1 medium tomato, chopped
1 can (16 oz) kidney beans, rinsed and drained (always buy low-sodium canned beans)

3/4 cup chopped red onion
1 cup shredded reduced-fat cheddar cheese
1/2 cup low-sugar or sugar ranch salad dressing 

Steam broccoli until crisp tender. Drain well. In serving bowl, toss the broccoli, tomato, beans, onion, and cheese together. Drizzle dressing over top and toss again to coat. Cover and keep refrigerated until serving time.

Note: Kidney beans can be an important part of a diabetic's diet.

file photo used for reference only

not this exact recipe

BLACK BEAN BURGERS

Beans are important in the diabetic's diet. This is a great alternative to beef.

1 can (15-oz) black beans, rinsed and drained
1/2 cup dry whole-wheat breadcrumbs (Or your favorite low/no carb substitution)
1/4 cup minced red onion
1/2 tsp dried oregano
1/4 tsp dried cumin
1/8 tsp fresh ground black pepper
1 egg

Place beans in a large mixing bowl and partially mash using a fork. Add remaining ingredients and mix well. Divide mixture into four equal parts and shape into patties.

If grilling, spray grill with non-stick cooking spray. Grill about five minutes on each side.

If cooking in skillet or on griddle, spray surface before cooking and again when you turn burgers.

I like to serve on a whole-grain sandwich thin instead of a bun. Garnish with your favorites, I prefer pickle, onion, lettuce and tomato.

file photo

LEMON PEPPER ALFREDO

1 lb whole-wheat fettuccine

1 shallot, finely chopped

1 garlic clove, minced

1 - 2 tbsp fresh water, for sautéing

1 cup hummus

Juice of 1 large lemon

1 tsp lemon zest

8 - 10 slices of bacon, cooked crispy and broken into bite size pieces, optional

1/2 cup fresh parsley

1 tsp ground black pepper

In a large pot of salted water, cook pasta according to the package directions, saving at least1 cup pasta water before discarding.

In a large skillet, over medium heat, combine the water, shallot and garlic. Sauté about 3 minutes until fragrant.

Add the hummus, lemon juice and zest and 1/2 cup of the reserved pasta water to the pan. Stir until a creamy sauce is formed, adding the reserved water 1 tablespoon at a time until sauce reaches the desired consistency.

Transfer the cooked pasta to the pan, toss until coated. Sprinkle with the bacon, if using, and the fresh parsley and black pepper.

Yield 4 to 6 servings

 

recipe idea and photo First for women 2024

QUICK AND EASY STRAWBERRY-RASPBERRY DESSERT

2 pkts sugar-free Hazelnut-flavored coffee creamer

1 cup thawed sugar-free nondairy whipped topping
3 cups sliced fresh strawberries
1 cup raspberries

Mix the coffee creamer with the nondairy whipped topping; set aside.

In a large bowl, toss the strawberries and raspberries together.  Place berries into individual dessert dishes and top each with a dollop of the flavored whipped topping.

Option: For a light, refreshing patriotic red, white, and blue dessert replace 1 cup of the strawberries with 1 cup of blueberries.

file photo for reference

LEMON DILL BAKED SALMON

4 salmon steaks (about 3-oz each)

Vegetable oil cooking spray
2 tbsp fresh lemon juice
1/2 tsp dried whole dillweed
1/2 tsp dried parsley flakes
1/2 tsp freshly ground black pepper

Rinse salmon thoroughly with water and pat dry with paper toweling. Spray a shallow baking pan with vegetable oil spray. Place steaks in the prepared pan. Brush steaks with the lemon juice. Sprinkle the dill weed, parsley, and pepper evenly over the salmon steaks. Bake at 350 degrees for 25 to 35 minutes or until salmon flakes easily when tested with a fork.

Note: File Photo

Homemade Diabetic-Friendly Protein Bars

This recipe was sent to me by Life in Balance with a lengthy advertisement. I do not allow others to post advertisements on this blog, but I will post their recipe and allow who it was sent by.

Homemade Diabetic-Friendly Protein Bars

Ingredients:

1 cup almond flour

1/2 cup unsweetened protein powder (whey or plant-based)

1/4 cup chia seeds

1/4 cup unsweetened almond butter

2 tbsp unsweetened cocoa powder

2 tbsp erythritol or monk fruit sweetener

1/3 cup unsweetened almond milk (add more if needed)

1 tsp vanilla extract

1/4 cup chopped nuts (e.g., almonds or walnuts)

1/4 cup dark chocolate chips (sugar-free)

Instructions:

Prepare Dry Ingredients:

In a large bowl, mix almond flour, protein powder, chia seeds, cocoa powder, and erythritol.

Mix Wet Ingredients:

In a microwave-safe bowl, heat almond butter until slightly softened (about 10-15 seconds). Stir in almond milk and vanilla extract.

Combine:

Gradually add the wet mixture into the dry ingredients, mixing until a thick dough forms. Adjust almond milk if the mixture is too dry.

Add Extras:

Fold in chopped nuts and dark chocolate chips.

Shape:

Press the mixture evenly into a parchment-lined 8x8-inch pan. Use a spatula to smooth the surface.

Chill:

Refrigerate for 2-3 hours until firm.

Cut and Serve:

Slice into 8 bars and store in an airtight container in the fridge for up to one week.

Life in Balance Photo

BLUEBERRY-BANANA PANCAKE

3 medium bananas, peeled and sliced

1/2 cup blueberries

1/4 cup sugar-free maple-flavor syrup

2 tsp lemon juice

1/4 tsp ground cinnamon

1 cup flour

1/2 cup quick cooking rolled oats

1 1/2 tsp baking powder

1/2 tsp baking soda

1/8 tsp salt

1 cup low-fat buttermilk

1 egg, lightly beaten

1 tbsp olive oil

1 tbsp sugar-free maple-flavor syrup

1 tsp vanilla

In a bowl, stir together bananas, blueberries, the 1/4 cup syrup, lemon juice, and cinnamon. Set aside.

In a large bowl, stir together flour, oats, baking powder, baking soda and salt. In a medium bowl, use a fork to combine buttermilk, egg, oil, the 1 tablespoon of syrup and the vanilla. Add buttermilk mixture all at once to the flour mixture. Stir just until moistened. Let stand 10 minutes to soften the oats.

Spoon 2 slightly rounded tablespoons of batter onto a hot lightly greased griddle or heavy skillet, spread to a 3-to-4-inch circle. Cook over medium heat for 1 to 2 minutes on each side until golden brown. Turn over when edges are slightly dry and bottoms are browned.

Yield: 8 servings of 2 pancakes and 1/3 cup maple fruit topping Per serving: 159 calories, 3g total fat (0g sat), 1mg cholesterol, 246mg sodium, 31g carbs, 5g protein, 

Diabetic Exchanges: 0.5 fruit, 1 starch, 0.5 carb, 0.5 fat

recipe and photo BH&G Diabetes Made Easy

APPLE PORK CHOPS

4 lean pork chops

1 medium yellow onion, sliced thin
1 1/4 cups water
1 tsp chicken-flavored bouillon granules
1/4 tsp fresh ground black pepper
3 medium apples, peeled and sliced
1/2 tsp ground cinnamon

Spray a large skillet with nonstick cooking spray or heat 2 teaspoons of canola oil and brown the pork chops in the pan with the onion.

In a small bowl combine the water, bouillon, and pepper, stirring well to dissolve all the bouillon. Add the mixture to the skillet with the pork chops and onion. Cover the skillet and bring the mixture to a boil. Reduce the heat and simmer for 20 minutes. Skim off any fat.

Add the apple slices and the cinnamon to the skillet. Return lid to skillet and simmer for another 15 minutes. Serve hot.

Yield: 4 servings

Note: Photo credit - Mel's Kitchen

MINI HAM & CHEESE FRITTATAS

1/4 lb cubed fully cooked lean ham

1 cup shredded fat-free cheddar cheese
1 1/2 cups egg substitute (or 6 eggs)
4 egg whites
3 tbsp minced chives
2 tbsp skim milk
1/4 tsp salt
1/4 tsp black pepper

Preheat oven to 375 degrees. Coat 8 muffins cups with nonstick cooking spray.

Divide ham evenly among the 8 muffin cups. Top ham with cheese. In a large mixing bowl beat eggs or egg substitute with egg whites. Beat in the chives, milk, salt and pepper. Pour this mixture over the cheese in muffin cups. Each cup should be about 3/4 full. Bake 22-25 minutes or until a knife inserted near center comes out clean. Carefully run a knife around edges to loosen. Remove from pan and serve warm.

file photo

BLACK BEAN SOUP

3 tbsp olive oil

1/2 medium yellow onion, finely chopped 

1/2 cup finely chopped celery

1/2 medium green bell pepper, finely chopped

1 garlic clove, finely chopped

1 cup water

2 cans (15-oz each) black beans

2 cans (15-oz each) Mexican-style stewed tomatoes

1/2 tsp cumin

1/2 tsp ground coriander

1/4 tsp salt 

1/2 tsp black pepper

1/4 cup low-fat sour cream

Heat the olive oil in a 10-inch skillet; add the onion, celery, bell pepper, and garlic. Sauté approximately 5 minutes or until the vegetables are tender.

Drain the black beans.

In a large saucepan, combine the sautéed veggies, black beans, water, and undrained tomatoes; stir in the cumin, coriander, salt, and black pepper. Cook, stirring occasionally, over medium-low heat for 15 minutes. Spoon half the mixture into a blender container and process until pureed. Return pureed mixture to the saucepan with the remainder of the soup. Cook, stirring occasionally, until completely heated through.

To serve, ladle into bowls and top each bowl with a tablespoon of sour cream. Serve with baked tortilla chips, if your diet allows.

Yield: 4 servings.

file photo