DIABETIC-FRIENDLY PINEAPPLE-PECAN BREAD

1/4 cup pecans, chopped fine

1/4 cup olive oil

1/4 cup ground flaxseed

1/8 tsp lemon juice or 1/4 tsp grated lemon peel

3/4 cup Stevia granulated

1 egg

1/2 cup all-purpose flour

2 cups white whole-wheat flour

1/2 tsp baking soda

2 tsp baking powder

8 1/2-oz can crushed pineapple in its own juice (no syrupy pineapple!)

1/4 cup milk

1/2 cup chopped pecans

Preheat oven to 350 degrees.

Spray a 8 or 9-inch* loaf pan with butter-flavored nonstick cooking spray.  Sprinkle the 1/4 cup of finely chopped pecans over the bottom of the pan.  Sprinkle a pinch of Splenda over the pecans and spray lightly with the cooking spray.  Set pan aside.

In a medium mixing bowl, using an electric mixer, blend the canola oil and flaxseed; add the lemon juice or peel, Splenda, and egg.  Mix until well blended

Combine the flours, baking soda, and baking powder in another bowl.  Add flour mixture to the Splenda mixture alternately with the pineapple, mixing until well blended after each addition.  Begin and end with the flour mixture.

Mix in the milk until blended then stir in the 1/2 cup of pecans.

Spread the mixture over the pecans in the prepared pan and bake at 350 degrees for 50 minutes or until a wooden toothpick inserted in the center comes out clean.

Note: For health reasons, I do not add salt to most of my baking.  If you want to add salt, I would only add a pinch! Also, I used a 9-inch loaf pan and that is the bread pictured below. I have since decided than an 8-inch pan allows for a thicker bread.

This is the bread I made for a friend.

PINEAPPLE-AVOCADO SALSA

Enjoy this salsa with chicken or pork to perk up your meals. This is a great way to add flavor without added sugars and unhealthy fats.

2 large tomatoes, seeded & chopped

1 cup diced fresh pineapple

2/3 cup cubed avocado

2 green onions, thinly sliced

1 tbsp lime juice

1 tbsp cider vinegar

1/4 tsp salt

1/2 tsp freshly ground black pepper

1 to 2 tbsp (to suit taste) chopped cilantro

Combine all ingredients together in a small bowl.  Cover and refrigerate until serving time.

file photo

SWEET-AND-SOUR CHICKEN

3/4 cup reduced-sodium chicken broth

3 tbsp red wine vinegar

2 tbsp reduced-sodium soy sauce

4 tsp sugar (or equivalent of your favorite sweetener) nutritional info below is with sugar

1 tbsp cornstarch

1 garlic clove, minced

4 tsp vegetable oil (I suggest olive oil)

1 cup thinly sliced carrots

1 large (1 cup) red sweet pepper, seeded and cut into bite-size strips

1 cup fresh pea pods, tips and strings removed if desired

12-oz skinless, boneless chicken breast halves, cut into 1-inch pieces

1 can (8-oz) pineapple chunks in their own juice, drained

2 cups hot cooked brown rice (or cauliflower rice)

Snipped fresh cilantro or thinly sliced green onions, optional

To make sauce, in a small bowl stir together broth, vinegar, soy sauce, sugar, cornstarch, and garlic; set aside.

Pour 1 tablespoonful of the oil into a 10-inch nonstick skillet; heat skillet over medium-high heat. Add carrots and sweet pepper; cook, stirring, 3 minutes. Add pea pods and cook, stirring, 1 minute more or until veggies are tender. Remove from skillet.

Pour remaining oil into the skillet. Add chicken. Cook, stirring, for 3 to 4 minutes or until chicken is no longer pink. Push chicken from the center of the skillet. Stir sauce then add to center of skillet. Cook, stirring until thickened and bubbly. Return vegetables to the skillet. Add the pineapple, stir all ingredients together to coat with sauce. Cook, stirring, until heated through. Serve with hot cooked brown rice. Sprinkle with the cilantro or green onions, if desired.

Yield: 6 servings Per serving of 1/4 cup chicken mixture, 1/3 cup rice: 234 calories, 5g (1g sat) fat, 16g protein, 20 g carbs, 3g fiber, 297g sodium

file photo this recipe

DIABETIC-FRIENDLY PASTA PRIMAVERA

Note: This recipe may not work for all diabetics. But for those who have their blood sugar under control and have a pasta craving, give this a try. You can improve the nutritional numbers by using your favorite low-carb pasta or zucchini noodles. You can also substitute chicken broth for the vegetable broth to add more protein. And only one serving, remember quantity counts!

6-oz whole-wheat thin spaghetti
2 tbsp olive oil
1 garlic clove, chopped
1 cup thinly sliced carrots
1 cup thinly sliced onion
1 cup frozen baby peas, rinsed and drained
1 cup frozen artichoke hearts, thawed
1/4 cup vegetable broth
1/2 cup chopped basil
1/4 cup grated Parmesan or Romano cheese
freshly ground black pepper as garnish

Cook the spaghetti according to the package directions; reserve a half cup of the cooking water and drain.

Heat the oil in a deep and wide nonstick skillet over medium-high heat for a minute.  Add the garlic, carrots, and onion; cook, stirring, for 5 minutes until the vegetables start to soften.  Add the peas and artichoke hearts; cook, stirring, for a couple of minutes, just until heated.  Add the vegetable broth and keep warm over low heat.

Add the spaghetti and basil to the skillet and toss to combine.  Add some of the reserved spaghetti water to moisten, if needed.  Allow the flavors to blend for 1 minute.  Add the cheese and toss.  Serve immediately sprinkled with the pepper, if desired.

Yield: 4 servings

Per serving: Approximately 300 calories, 45 g carbs, 12 g protein, 8 g fiber 

STEAK AND CABBAGE SALAD WITH HORSERADISH VINAIGRETTE

1 lb flank beef steak

2 tbsp olive oil 

2 tbsp red wine vinegar

2 tbsp snipped fresh dill weed

1 tbsp prepared horseradish

1 tsp Dijon-style mustard

1/2 tsp black pepper

1/4 tsp salt

4 cups coarsely chopped green cabbage

1 medium English cucumber, halved lengthwise and thinly sliced (2 cups)

1 large yellow sweet pepper, cut into bite-size strips

1 large red sweet pepper, cut into bite-size strips

Trim fat from steak. For a gas or charcoal grill, place steak on the grill rack directly over medium heat. Cover and grill to desired doneness, turning once halfway through grilling. Allow 12 to 14 minutes for medium rare (145-degrees) or 15 to 17 minutes for medium (160-degrees.). Transfer steak to a cutting board; cover with foil. Let stand for 10 minutes.

For vinaigrette, in a screw-top jar combine olive oil, vinegar, 1 tablespoon of the dill weed, horseradish, mustard, pepper and salt. Cover and shake well to combine.

In a large bowl combine cabbage, cucumber, and sweet peppers. Drizzle with half the vinaigrette; toss to coat. Transfer to a serving platter or divide evenly among four serving plates. Thinly slice stead. Arrange steak on cabbage mixture. Sprinkle with the remaining 1 tablespoon dill weed and drizzle with the remaining vinaigrette.

Yield: 4 servings Per serving of 1 cup salad and 2 oz steak: 202 calories, 11g fat (3g sat), 18g protein, 8g carbs, 2g fiber, 4g sugars, 186mg sodium

recipe and photo Fresh Food Fast vol.2

CHICKEN VEGGIE STIR-FRY

3 skinless, boneless chicken breasts

1 tbsp olive oil
2 green onions, sliced
1 tbsp minced garlic
3/4 tsp salt
1 tsp ground ginger
1 pkg (16-oz) frozen Oriental mixed vegetables
1 cup low-sodium chicken broth
1 tbsp cornstarch
1 tbsp water

Slice the chicken breasts into 1-inch strips. Heat a large skillet or wok over medium heat until a drop of water sizzles when dropped onto pan. Add the oil. Place chicken in skillet and stir-fry about 5 minutes. Add the green onions and garlic; cook while stirring for 2 minutes. Stir in the salt and ginger. Add the mixed veggies and the chicken broth. Bring to a boil and cook until vegetables are heated through. This will take about 3 to 4 minutes.

Blend the cornstarch and water together until smooth. Add to the skillet and bring to a boil. Boil until the sauce is thickened. Remove from the heat and serve while hot. Serve over brown or cauliflower rice. 

file photo for reference

MY DIABETIC VERSION OF MY LATE AUNT'S BANANA NUT BREAD

1/2 cup butter, softened

1 cup Stevia Granulated
2 large or 3 medium eggs
1 tbsp milk
2 large ripe bananas, mashed
2 cups white whole-wheat flour or equivalent of your favorite flour
1 tsp baking soda
1 1/2 tsp baking powder
1/2 tsp salt
1/2 cup chopped nuts
1 tsp vanilla

Preheat oven to 350 degrees.
Spray a 9-inch loaf pan with nonstick cooking spray; set aside.

In a medium mixing bowl, combine the butter and Splenda; add the eggs and milk. Add the bananas and stir to blend.

In a separate bowl, combine the flour, baking soda, baking powder, and salt; add to the banana mixture. Stir in the vanilla and nuts.

Transfer the mixture to the prepared loaf pan and bake at 350 degrees approximately 45 minutes or until a toothpick inserted in the center comes out clean. Cool in the pan on a wire rack about 10 minutes before removing from pan to cool completely on the wire rack.

 from my oven

SAUSAGE CHIVE PINWHEELS

1 tube (8-oz) refrigerated crescent rolls

1/2 lb uncooked bulk pork sausage

2 tbsp minced chives

Preheat oven to 375-degrees.

Unroll the crescent dough on a lightly floured surface; press perforations to seal. Roll into a 14x10-inch rectangle.

Spread sausage to within 1/2-inch of edges. Sprinkle with chives. Roll up carefully jelly-roll style, starting with a long side; pinch seam to seal. Cut into 12 slices and place slices 1-in apart in an ungreased 15x10x1-inch pan.

Bake for 12 to 16 minutes or until golden brown and the sausage is cooked through.

Yield: 12 pinwheels Per pinwheel: 132 calories, 9g fat (3g saturated), 13mg colesterol, 293 mg sodium, 8g carbs (1g sugar, 0g fiber) 4g protein

recipe TOH 2026 & file photo

CARAMEL APPLE CRISP

6 medium apples (6 cups) cored and sliced thin

1 tbsp Stevia 

3/4 tsp ground cinnamon

2/3 cup rolled oats

1/4 cup white whole-wheat flour

2 tbsp Splenda Brown Sugar Blend

2 tbsp butter

1 egg white

1/3 cup chopped pecans

2 tbsp sugar-free caramel ice-cream topping

Preheat oven to 375 degrees.

In a large bowl toss the apples with the Splenda Granulated and cinnamon.  Spoon evenly into a 2-quart baking dish or pan.

To make the topping, combine the oats, flour, and Splenda Brown Sugar Blend in a medium bowl.  Using a pastry blender or two knives, cut the butter into the oat mixture until the mixture is crumbly.  Stir in the egg white and the pecans until all combined.  Sprinkle over the apples in the baking dish or pan.

Bake at 375 degrees for 35 to 45 minutes until the topping is golden brown and the apples are tender.  If topping starts to get too brown, cover loosely with foil.  Remove from oven, remove foil, and allow to cool on a wire rack for 20 minutes.

Just before serving, place the caramel in a cup or small bowl and microwave on high for about 10 seconds.  Drizzle over the crisp.

Note: This basics of this recipe and the photo are from a 2010 Diabetic Living Magazine.

WHITE FISH FOIL PACKET

4 cups spinach, trimmed and washed

1 lb white fish fillets, cut into 4 equal-size pieces

1 tbsp Dijon mustard

2 tsp olive oil

2 tbsp white wine vinegar

2 garlic cloves, minced

2 green onions, chopped

1/4 tsp black pepper

20 grape tomatoes, halved

Preheat oven to 375 degrees.

Cut 4 18-inch-long sheets of heavy-duty foil.

Place 1 cup of spinach in the center of each of the foil sheets.

Combine the mustard, olive oil, vinegar, and garlic and drizzle evenly over the fish.  Sprinkle with the green onions and pepper.  Top evenly with the tomato halves.

Bring up the sides of the foil.  Double fold the top and ends to seal each packet, leaving room for the heat to circulate inside to cook fish evenly.  Place the packets in a single layer on a baking sheet that has sides.

Bake packets for 15 minutes at 375 degrees or cook until the fish is opaque and easily flakes with a fork.  Cut slits in top of foil to release steam before opening to keep from getting your hands steamed.

Yield: 4 servings

Per serving: 150 calories, 4 g (1 g saturated) fat, 23 g protein, 7 g carbohydrate, 65 mg cholesterol, 2 g dietary fiber, 200 mg sodium

file photo