I have chosen this name for this blog because it truly states my story. I am a type II diabetic who most certainly enjoys food. When I was diagnosed with diabetes several years ago, my blood sugar level was over 400. With some oral medications, a lot of research and some trial and error, I have found that unlike my ancestors I truly can continue to enjoy food. I hope this blog will help you to also enjoy food and be healthy. Some recipes are my originals and some I have collected.

Saturday, October 22, 2016


I first saw this recipe in a TOH magazine back in the 1990s. After being diagnosed as a diabetic, I redid this recipe to adjust to my new diet standards. It makes a great dish to make-ahead as it best after being refrigerated 24 hours.

1 head iceberg lettuce, torn into bite-size pieces
1 large sweet onion, chopped
1/2 cup chopped or sliced celery
1/2 cup chopped green bell pepper
1 can (8-oz) sliced water chestnuts, drained
1 pkg (10-oz) frozen peas, thawed
1 cup olive oil mayonnaise
1 cup low-fat plain Greek yogurt
1 tbsp Splenda Granulated
1/4 cup shredded Parmesan cheese
6 bacon strips, cooked, drained, crumbled

In a 6-quart bowl, layer half the vegetable ingredients in the order listed above.

In a small bowl, combine the mayonnaise, yogurt, and Splenda. Spread half the mixture over the top of the peas. Repeat the layers. Sprinkle the cheese and bacon over the top of the salad. Cover and refrigerate at least 12 hours but up to 24 hours before serving.

Yield: 14-16 servings. Perfect for a large crowd.
Diabetic Exchanges: 1/2 starch, 1/2 vegetable

Note: This is a picture of the original salad.

Friday, October 21, 2016


1 cup finely shredded Pepper Jack cheese
3/4 cup shredded cooked chicken
3/4 tsp cumin
6 (6-inch) whole-wheat tortillas, heated
1/3 cup salsa (what sugar content)
4 tsp olive oil

Combine first three ingredients in a small bowl; mix well. Divide the mixture evenly onto the tortillas (about 1/4 cup per tortilla). Top with a level tablespoon of salsa each. Roll up tightly; secure each with a toothpick. Brush with the olive oil.

In a large skillet, cook over medium heat 4 to 6 minutes or until filling is hot and tortillas are toasted; turn occasionally during cooking.

Serve with a garnish of guacamole and/or fat-free sour cream, if desired.

Yield: 3 servings of two flautas each.
Per serving: 410 calories, 25 g carbs (1 g is sugar), 22 g protein

Note: File Photo

Thursday, October 20, 2016


2 tbsp unsalted butter
No-sugar-added pastry for a double crust pie
7 large Granny Smith apples, peeled, sliced
1 1/2 tbsp lemon juice
1/4 cup + 2 tbsp Splenda Brown Sugar Blend
1/2 cup Splenda Granulated
1/4 cup white whole-wheat flour
1 tsp ground cinnamon
1/2 tsp ground nutmeg
1/4 tsp salt, optional

Preheat oven to 400 degrees.
Very lightly butter a 9-inch deep dish pie pan; set aside.

Roll out half the pastry dough to fit into the prepared pie pan; fit into the pan. Press a piece of foil over the bottom and sides of the pie shell; fill with pie weights or dried beans. Bake at 400 degrees for 10 minutes. Remove from oven and remove the weights and foil.

In a large bowl, combine the apples and lemon juice; mix well.

In a smaller bowl, combine the two Splenda products, flour, cinnamon, nutmeg and salt, if using. Sprinkle over the apples and toss to coat well. Spoon into the prebaked crust. Cut butter into small slices and place atop the pie filling.

Roll out remaining pastry dough and place atop the filling. Seal and crimp edges and cut slits in the top for steam to escape. Brush the top of the crust with a small amount of low-fat milk and sprinkle with a little Splenda Granulated, if desired.

Bake pie at 400 degrees for 10 minutes then reduce oven temperature to 350 degrees. Bake another 35 minute or until golden brown.

Place a pie shield around the crust edges or cover edges with a ring of aluminum foil to prevent over browning.

Delicious with a small scoop of sugar-free ice cream.

Yield: 8 servings.
Note: File Photo

Wednesday, October 19, 2016


This recipe is for those times when you just really have a craving for some pasta and meatballs. This is a once-in-awhile dish for diabetics. Also a good dish when entertaining as it is so tasty others won't even realize you are serving a "diabetic" dish. It is also a good idea for "pitch-in" dinners. Others will enjoy it but you will know it is a dish that is okay for you to eat.

1 pkg (9-oz) frozen spinach, thawed and squeezed dry
6 slices turkey bacon, cooked, crumbled
2 lb lean ground turkey*
3/4 cup Italian Style Bread Crumbs
1/4 cup grated Parmesan cheese
2 garlic cloves, minced
2 eggs, beaten
1 pkg (16-oz uncooked whole-grain mostaccioli (or rotini)
1 jar (28-oz) spaghetti sauce (read labels for one with a low sugar content)
1 can Italian-style diced tomatoes, do not drain
1 tsp Splenda Granulated
Shredded Parmesan cheese for garnish, if desired

Preheat oven to 350 degrees.

In a large bowl, combine the spinach, bacon, turkey, bread crumbs, cheese, garlic, and eggs; mix together well. Shape into meatballs about 1 1/2-inch size; place in a 10 x 15-inch baking pan. Bake at 350 degrees about 20 minutes or until browned and cooked through.

While meatballs bake, cook the pasta according to the package directions; drain.

In a large saucepan, combine the spaghetti sauce, tomatoes, and Splenda. Cook mixture until bubbly and heated through.

To serve, place the sauce and meatballs over the pasta; garnish with some shredded Parmesan, if desired.

Yield: 8 servings
Per Serving: Approximately - 600 calories, 60 g carbs, 40 g protein
Dietary Exchanges: 4 starch, 1 vegetable, 4 lean meat, 1 fat

*Read the label to be sure your ground turkey does not contain fatty skin.


Tuesday, October 18, 2016


Pie crust mix for a 9-inch pie shell
1/4 cup cornmeal
1/4 cup cold water
1/2 lb lean ground beef
1/2 cup chopped onion
3 tbsp white whole-wheat flour
1 can (15-oz) kidney beans, drained (sometimes I use chili beans, undrained)
1 can (8-oz) tomato sauce
2 tsp chili powder
1 cup shredded low-fat Mexican cheese blend
1 cup shredded lettuce
1/2 cup chopped tomato

Preheat oven to 400 degrees.

In a medium bowl, combine pie crust mix and cornmeal. Stir in the water to make a dough; roll out to fit a 9-inch pie pan/plate. Line the pie plate with the dough, flute edge and prick bottom and sides thoroughly with a fork. Bake 8 minutes at 400 degrees and remove from oven.

While crust bakes, brown the beef with the onion in a large skillet; drain off any fat. Stir in the flour. Add the beans, tomato sauce, chili powder and cheese; mix together well. Spoon mixture into the prepared pie shell.
Bake at 400 degrees for 20 minutes or until bubbly and heated through. Remove from oven and allow to stand for 15 before cutting to serve.

To serve, garnish with the lettuce and tomato.

Yield: 6-8 servings.

Note: If you have trouble keeping your blood sugar under control, you can skip the crust and make this as a casserole.

Monday, October 17, 2016


  • 1/2 tablespoon cumin, ground
  • 1/2 teaspoon coriander, ground
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon salt
  • 3/4 teaspoon pepper, black, coarsely ground
  • 1 pounds beef, boneless top sirloin steak, trimmed of fat
  • 3 clove(s) garlic, peeled, 1 halved and 2 minced
  • 3 teaspoon oil, canola or olive oil, divided
  • 2 medium red bell peppers, thinly sliced
  • 1 medium white onion, halved lengthwise and thinly sliced
  • 1 teaspoon sugar, brown 
  • 1/2 cup brewed or prepared instant coffee
  • 1/4 cup vinegar, balsamic
  • 4 cups watercress

1. Mix cumin, coriander, chili powder, salt and 3/4 teaspoon pepper in a small bowl. Rub steak with the cut garlic. Rub the spice mix all over the steak.
2. Heat 2 teaspoons oil in a large heavy skillet, preferably cast iron, over medium-high heat. Add the steak and cook to desired doneness, (4 to 6 minutes per side for medium-rare). Transfer to a cutting board and let rest.
3. Add remaining 1 teaspoon oil to the skillet. Add bell peppers and onion; cook, stirring often, until softened, about 4 minutes. Add minced garlic and brown sugar; cook, stirring often, for 1 minute. Add coffee, vinegar and any accumulated meat juices; cook for 3 minutes to intensify flavor. Season with pepper.
4. To serve, mound 1 cup watercress on each plate. Top with the sautéed peppers and onion. Slice the steak thinly across the grain and arrange on the vegetables. Pour the sauce from the pan over the steak. Serve immediately.

Yield: 4 servings
Per serving: Calories 226, Fat 12g, Cholesterol 60mg, Sodium 216mg, Saturated Fat 3g, Protein 26g, Fiber 3g, Carbohydrates12g

Note: I got this recipe a year or two ago from Eating Well.


1 3/4 cup low-sodium chicken broth
1 tsp dill weed
1/2 tsp dried basil
1/8 tsp black pepper
Pinch dried thyme
3/4 cup uncooked wild rice
1 cup chopped green bell pepper
1 small onion, chopped
1 garlic clove, minced
1 tbsp olive oil
6 fresh mushrooms, sliced
1 large tomato, diced
1/4 cup reduced-fat shredded mozzarella cheese

In a saucepan, combine the broth and seasonings. Add rice, cover and simmer approximately 1 hour until liquid is absorbed.

In a skillet, heat the olive oil and saute the pepper, onion, and garlic. Add the mushrooms and saute until tender. Stir in the rice and tomato.

Heat oven to 350 degrees.
Grease a 1 1/2-quart baking dish.

Transfer the rice mixture to the baking dish, cover and bake at 350 degrees for 25 minutes. Sprinkle the cheese over the casserole and bake, uncovered, for another 5 minutes or until cheese is melted.

Yield: 8 servings
Per 1/2- cup serving: 110 calories, 17 g carbs, 5 g protein
Diabetic Exchanges: 1 starch, 1 fat

Note: This is a wild rice dish file photo. It is not quite an actual depiction of this recipe.

Saturday, October 15, 2016


1/4 cup white whole-wheat flour
1/2 tsp salt
1/4 tsp pepper
2 lbs round steak, cut into serving-size pieces
2 tbsp olive oil
1 medium-size onion, sliced thin
2 cups water
2 tbsp Worcestershire sauce

In a pie plate, combine the flour, salt and pepper; dredge steak pieces, one at a time, through the mixture. Pound each piece with a meat mallet or edge of a saucer to tenderize.

Heat the oil in an oven-proof Dutch oven; add meat and brown on both sides. Arrange the onion slices between layers of steak; add the water and Worcestershire sauce. Cover and bake at 325 degrees for 2 to 2 1/2 hours until meat is tender. Remove meat to a serving platter and keep warm.

1/4 cup white whole-wheat flour
1/4 tsp salt
1/8 tsp pepper
1 1/4 cups beef broth (water may be substituted)

In a small bowl, combine all ingredients until smooth; stir into the pan juices. Bring mixture to a boil over medium heat and cook, stirring, for 2 minutes.

Serving suggestion: Serve over hot cooked whole-wheat noodles.

Yield: 8 servings

Note: This is a recipe I got from a TOH magazine in the 1990s. After being diagnosed with diabetes, I made changes to make this diabetic-friendly. 

Thursday, October 13, 2016


1 head cauliflower, cut into florets
1/4 cup low-fat plain yogurt
1/4 cup fat-free mayonnaise
2 teaspoons yellow mustard
1/4 teaspoon salt
1/4 teaspoon black pepper
1 cup frozen peas, thawed
1 cup sliced celery
1/4 cup chopped onion
1/4 cup reduced-fat shredded Cheddar cheese
2 tablespoons bacon bits

In a large pot of boiling water, cook cauliflower 8 to 10 minutes, or until fork-tender. Drain and let cool.

In a large bowl, whisk yogurt, mayonnaise, mustard, salt, and pepper. Add cauliflower and remaining ingredients to dressing; mix well. Cover and refrigerate until ready to serve.

Yield: 8 servings
Per serving: 60 calories, approximately 5 g protein, approximately 9 g carbs

Courtesy of : everydaydiabeticrecipes.com


If you love pasta as much as I do, you don't want to give it up and you don't have to. Here is an old recipe I got back in the 90s that I adapted to be diabetic-friendly and it works fine for me. I hope it will for you, too.

2 1/2 cups uncooked small or medium sized whole-wheat shell macaroni
8 green onions, sliced thin
2 tsp olive oil
1 pint cherry tomatoes, halved
1/4 lb Canadian bacon, diced
1 1/2 tsp dried basil
1/2 tsp freshly ground black pepper
3/4 cup shredded low-fat mozzarella cheese, divided

Cook shells according to the package directions.

While shells cook, heat oil in a large skillet and saute onions until tender. Stir in the tomatoes, bacon, basil and pepper; cook, stirring, until the tomatoes are softened.

Rinse and drain the pasta; stir into the tomato mixture. Add half the cheese, stir to blend in.

Transfer mixture a 1 1/2-quart baking dish that has been sprayed with olive oil cooking spray. Sprinkle the remaining cheese over the casserole.

Bake at 375 degrees for 8-10 minutes or until the cheese is melted.

Yield: 4 servings
This dish has a good carb to protein ratio for diabetics.