DIABETIC'S LEMON CHEESECAKE

Receiving a diagnosis of diabetes usually means a change in lifestyle and diet. If you are like me--I have a terrible sweet tooth!--I had this mental image of all things sweet and good disappearing from my diet. Imagine my surprise to discover this is not true. In fact, doctors and nutritionists recommend eating fresh fruit. And there are many ways to make delicious diabetic desserts. As with all foods, we diabetics have to watch our portions and even more so with sweets. Do not make this cheesecake and eat it all before bedtime! But incorporated into a healthy diet, you should be able to enjoy it. With its sugar-free ingredients and fresh fruits,if desired,  it is healthy and tasty! Make this to share with others so you aren't tempted to enjoy too much of it!

1 1/4 graham cracker crumbs*
1/4 cup Splenda or Stevia granular or equivilent of your favorite sweetener
1/3 cup butter, melted
1 pkg (3-oz) sugar-free lemon gelatin mix
2/3 cup boiling water
2 bars (8-oz each) light cream cheese
6-oz. lite/firm silken tofu
grated rind of 1 lemon
juice of 1 lemon
1 cup sugar-free frozen whipped topping, thawed
Fresh fruit of your choice, optional

In a small mixing bowl combine the graham cracker crumbs, Splenda, and melted butter until mixed together well. Using the back of a large spoon, press the mixture on the bottom and up the sides of an 8-inch springform pan. Chill the crust for about ten minutes.

In a blender container mix the lemon gelatin mix and the hot water; slowly add in the cream cheese and the tofu. Continue to mix until smooth. Pour the mixture into a large mixing bowl and add the lemon rind, lemon juice and the thawed topping. Pour into the prepared pan, smoothing the top. Chill for 4 hours or more. Before serving garnish with more whipped topping and fresh fruit/fruits of your choice, if desired.

*If you cannot use crumbs made from graham crackers, make your crumbs from sugar-free butter cookies or sugar-free vanilla wafers.

Serves 12.

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DIABETIC-FRIENDLY FROSTING

1 (1.4 oz.) pkg. sugar-free instant pudding mix

1 3/4 cups milk

1 (8 oz.) pkg. cream cheese

1 (8 oz.) container sugar-free frozen whipped topping, thawed

Combine pudding mix and milk in a medium bowl; mix well and let stand until thickened. In a large bowl, beat cream cheese until smooth. Add pudding and mix well. Finally, fold in whipped topping.

Change your icing flavors by changing pudding flavors.

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SCRAMBLED TURKEY NACHOS

1/3 cup refrigerated fully cooked crumbled turkey sausage

Nonstick cooking spray

1/3 cup refrigerated egg whites

2-oz no-salt-added blue corn tortilla chips

1/4 cup reduced-fat shredded sharp cheddar cheese

8 cherry tomatoes, quartered

Snipped fresh cilantro, optional

Heat sausage in the mircrowave according to package directions and keep warm.

Coat a medium nonstick skillet with cooking spray. Heat skillet over medium-high heat. Add egg whites and cook for 1 minutes or until egg whites are set, stirring often.

To assemble, arrange chips on two individual luncheon plates. Top evenly with the warm eggs, turkey and cheese. Microwave for 20 to 30 seconds or until cheese just melts. Top with the tomatoes and the cilantro, if using.

Yield: 2 servings Per serving:243 calories, 12g fat (3g sat), 22g carbs, 15g protein

 

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OLD-FASHIONED-STYLE SUGAR-FREE LEMONADE

 2/3 cup water

1/2 cup Splenda granular (or equivalent of your favorite sweetener)

1 cup fresh squeezed lemon juice (about 6-8 lemons)

4 to 6 cups cold water to taste

In a large glass measuring cup, combine 2/3 cup water and the Splenda. Heat in the microwave for 2 minutes on high. Using caution, remove from microwave and stir the mixture to see if Splenda is completely dissolved. If not, return to microwave and heat an additional 45-60 seconds. Fill a pretty, large pitcher with ice. Pour lemon juice over the ice. Add the Splenda mixture and stir well. Add 4 cups (1-qt) of cold water. Stir well to blend. Taste and add additional water to suit your taste.

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ROASTED GREEN BEANS WITH MUSHROOMS, BALSAMIC, AND PARMESAN

I got this recipe from a facebook friend's post several years ago.

8 oz. mushrooms, sliced in 1/2-inch slices (I used brown cremini mushrooms, but any mushrooms will work)
1 lb. fresh green beans, preferably thin French style beans
1 1/2 T olive oil
1 T balsamic vinegar
salt and fresh ground black pepper to taste
2 T finely grated parmesan cheese

Preheat oven to 450F/230C. Wash mushrooms and let drain (or spin dry in salad spinner, which is what I did.) While mushrooms are drying, trim ends of beans and cut beans in half so you have bite-sized pieces. (An easy way to trim them is to gather a small handful of beans, stand them up on cutting board, holding loosely so they will fall down and have ends aligned, then trim. Repeat with the other end.) Cut mushrooms into slices 1/2 inch thick Put cut beans and mushrooms into a Ziploc bag or plastic bowl. Whisk together olive oil and balsamic vinegar and pour over, then squeeze bag or stir so all the beans and mushrooms are lightly coated with the mixture. Arrange on large cookie sheet, spreading them out well so beans and mushrooms are not crowded. Roast 20-30 minutes, starting to check for doneness after 20 minutes. Cook until beans are tender-crisp, mushrooms are cooked, and all liquid on the pan from mushrooms has evaporated. Season beans to taste with salt and fresh ground pepper, then sprinkle with finely grated Parmesan. Serve hot.

EASY TIRAMISU BOWL

Dairy products (full fat) are good for diabetics, so refrain from using low-fat milk. Also, up to 1-ounce a day of dark chocolate is healthy for diabetics. When buying dark chocolate, look for 75% to 90% cacao/cocoa. Raspberries have the lowest glycemic index of the berries, so enjoy.

1 pkg (8-oz) cream cheese, softened

3 cups cold milk
2 pkgs (3.4 oz each) sugar-free vanilla instant pudding mix
1 tub (8-oz) sugar-free frozen whipped topping, thawed
48 sugar-free vanilla wafers
1/2 cup strong brewed coffee
2 squares unsweetened dark chocolate, grated
1 cup fresh raspberries

Extra whipped topping for garnish, if desired

In a large mixing bowl, beat cream cheese with electric mixer until creamy. Gradually beat in milk and pudding mix. Stir in 2 cups whipped topping.

Line a 2 1/2-quart clear glass bowl with 1/2 the vanilla wafers and drizzle with half the coffee. Top with 1/2 the pudding mixture and 1/2 the grated chocolate. Repeat the process starting with the remaining vanilla wafers.

Garnish the top with the remaining whipped topping and the fresh raspberries.

 

PERINI RANCH STEAKHOUSE RUB

This is the house rub at the Perini Ranch Steakhouse in Buffalo Gap, Texas. This is not only used on steaks but on lamb chops and ribs.

1 tbsp flour

1 tbsp coarsely ground sea salt

4 tsp coarsely ground black pepper

1 tsp dried oregano

4 tsp granulated garlic

1 tsp paprika

1 tsp granulated beef stock base

Mix ingredients together; sprinkle or rub into meat.

Store in an airtight container

Yield: 1/2 cup 

Grilled Lamb Chops with this rub from Perini Ranch Steakhouse.

SALMON WITH SPRING VEGGIES

Quick and Easy, ready in about a half hour. And it's healthy, too.

8-oz baby carrots or regular carrots cut into thin strips

8-oz thin asparagus

4 scallions, cut into 1-inch pieces

4 (4-oz each) skinless salmon fillets

1/4 tsp salt

1/4 tsp pepper

1/4 tsp crushed red pepper

2 tbsp olive oil

1 lemon, thinly sliced

2 tbsp minced chives

Move oven rack to lowest position and heat to 400-degrees.

Line a rimmed baking pan with a sheet of parchment paper.

In a microwave-safe bowl, cover carrots and asparagus with water. Microwave until tender, 2 to 3 minutes and drain. Rinse under cold water to stop the cooking process. Drain again.

Place scallions and vegetables on the parchment. Arrange salmon over the top. Sprinkle with the salt, pepper and crushed red pepper. Fold and crimp paper over salmon to seal. Bake until salmon flakes easily (press through the paper to test doneness} 20-25 minutes. Carefully open parchment and transfer to plates. Garnish with lemon slices and chives.

Yield: 4 servings  Per serving: 340 calories, 25g protein, 9g carbs, 260 mg sodium

recipe and photo Woman's World 2026

HOMEMADE HAWAIIAN PUNCH

 This is a good recipe to use when you need/want a low-sugar festive drink for children or diabetics. Snack should include a protein item such as a handful of nuts or a cheese stick.

2 cups light cranberry juice (I recommend Ocean Spray Lightstyle)

1 cup fresh orange juice1/2 cup unsweetened pineapple juice*

2 tbsp Splenda Stevia Granular (or 3 packets)

1 cup cold water

Fresh orange wedges to garnish glasses, if desired, or fresh orange slices to float in punch bowl.

Mix all the juices, Splenda, and water in a large pitcher or a punch bowl. Stir well to combine.

May be served in 8-oz glasses over ice or in punch cups for festive occasions. Garnish with oranges as described, if using.

Yield: 6 servings

Per serving: 45 calories, 11 g carbs, 1 g protein

Diabetic Exchange: 1 fruit

Weight Watchers Point: 1

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SWEET POTATO WONTONS

Remember these wontons are considered appetizers. Don't get carried away, only 1 or 2 at a time.

24 wonton wrappers

2 tbsp butter, melted

3 tbsp mango chutney

2 tbsp butter

1/4 cup finely chopped onion

2 tsp curry powder

1 tsp minced fresh garlic

1 garlic clove, minced

1 tbsp white whole wheat flour

1 1/2 cups chopped cooked sweet potato

1/3 cup whipping cream

Carrots, cut into bite-size thin strips and sauteed (optional for garnish)

Preheat oven to 350-degrees. 

Brush wonton wrappers with the 2 tablespoons melted butter. Press wrappers, buttered sides down, onto twenty-four 1 3/4-inch muffin cups, pleating as necessary. Bake about 10 minutes or until golden brown.

Meanwhile, cup up any large pieces of fruit in the chutney; set aside. In a heavy skillet, heat the 2 tablespoons butter over medium heat. Add onion, curry powder, ginger, and garlic; cook until onion is tender. Stir in the flour. Stir in cooked sweet potato, whipping cream, and chutney. Cook, stirring, until thickened. Cook, stirring 1 more minute.

Spoon sweet potato mixture into the wonton shells. If using, sprinkle with the carrots. Serve immediately.

Yield: 24  Per wonton: 75 calories, 3g (2 sat) fat, 1g protein, 10g carbs, 1g fiber, 2g sugar, 83mg sodium

 

recipe and photo fresh food fast volume 2