WELCOME TO DIABETIC ENJOYING FOOD

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.

Friday, January 19, 2018

BROCCOLI CAULIFLOWER CRUNCY SALAD

1 small head cauliflower, broken into flowerets
1/2 lb fresh broccoli, broken into flowerets
1/2 pint cherry tomatoes, halved
1/2 cup Italian sugar-free or low-sugar salad dressing

Combine the veggies in a medium bowl; pour dressing over all and toss to coat.

Cover salad and refrigerate overnight.

This is a file photo.

Thursday, January 18, 2018

THREE-BEAN SOUP

1 large onion, chopped
1 med green bell pepper, chopped
4 garlic cloves, minced
2 tsp olive oil
1 can (16-oz) kidney beans, rinsed and drained
1 can (16-oz) fat-free refried beans
1 can (15-oz) black beans, rinsed and drained
1 can (14.5-oz) reduced-sodium chicken broth
1 can (14.5-oz) stewed tomatoes, cut up
3/4 cup salsa
2 tsp chili powder
1/2 tsp black peppr
1/4 tsp ground cumin

In a large saucepan, saute the onion, bell pepper, and garlic in the oil until tender.

Add the remaining ingredients to the onion mixture; mix well.

Bring soup to a boil; reduce the heat, cover and simmer 10 minutes.

Yield: 8 servings
Per cup: 201 calories, 1 g fat, 755 mg sodium, 36 g carbs (10 g fiber), 12 g protein
Diabetic Exchanges: 2 starch, 1 lean meat

This photo are recipe are Blue Ribbon Winners at TOH in 2008.

Wednesday, January 17, 2018

HONEY ROSEMARY CHICKEN

1/4 cup honey
1/4 cup balsamic vinegar
1/4 cup minced fresh rosemary
2 tbsp olive oil
6 (about 7-oz) each bone-in skinless chicken breast halves
1 tsp salt
1/4 tsp pepper

In a bowl, combine honey, vinegar, rosemary and oil; mix well. Pour half the marinade into a large resealable plastic bag; add chicken. Seal bag well and turn to coat all the chicken; refrigerate 2 hours. Place remaining marinade in a bowl, cover, and refrigerate.

Drain chicken and discard the marinade from the bag. Place chicken, bone side down, in a 9 x 13-inch baking pan. Sprinkle with the salt and pepper. Bake uncovered at 350 degrees for 55-65 minutes or until the juices run clear. Baste occasionally with the marinade during baking.

Yield: 6 servings
Per serving: 200 calories, 6 g (1 sat) fat, 79 mg cholesterol, 462 mg sodium, 7 g carbs, trace fiber, 20 g protein.
Diabetic Exchanges: 4 very lean meat, 1/2 starch, 1/2 fat

Note: This recipe is from TOH. This recipe was a 2008 TOH Blue Ribbon Contest Winner. The photo is a file photo.

Tuesday, January 16, 2018

HOMEMADE FRESH TOMATO SOUP

It is so much healthier to make your own tomato soup. This is especially important if the doctor has told you to lower your sodium (salt) intake. This Diabetic Living recipe (with my personal likes, optional) makes a tasty, healthy soup.

2 lb fresh tomatoes*, cored and seeded
1 1/2 cups coarsely chopped red sweet peppers
1 cup reduced-sodium vegetable or chicken broth
1/4 cup chopped sweet onion
1/4 cup snipped fresh basil
2 tbsp heavy cream (I like fat-free evaporated milk)
1 tbsp honey

In a blender or food processor, working in batches, combine the tomatoes, peppers, broth, onion, and basil; cover and blend until or process until smooth. Transfer mixture to a 12-inch saucepan.

Cook soup over low medium heat 5 minutes or until heated through. Stir in the cream and honey.

*No fresh tomatoes? Substitute 2 cans (14.5-oz each) whole tomatoes. (I prefer no-salt-added)

Yield: 6 servings (1 cup each)
Per serving: 69 calories, 2 g (1 g sat.) fat, 7 mg cholesterol, 105 mg sodium, 11 g carbs (3 g fiber, 8 g sugar, 2 g protein

Personal note: I like to garnish mine with 2 or 3 whole-grain croutons.

Note: The following is a file photo.

Monday, January 15, 2018

SLOW COOKER BEEF WITH CARROTS AND CABBAGE

1 1/2 lbs boneless beef chuck pot roast
1/2 tsp oregano
1/2 tsp ground cumin
1/2 tsp paprika
1/2 tsp freshly ground black pepper
1 1/2 tbsp canola oil
6 medium carrots, cut into 2 to 2 1/2-inch pieces
4 garlic cloves, minced
2/3 cup low-sodium beef broth
4 cups coarse shredded cabbage

Trim the fat from the beef. Combine the oregano, cumin, paprika, pepper and half the salt in a small bowl; sprinkle over the beef and gently rub in.

Heat the canola oil in a large skillet and brown the meat over medium heat.

While meat browns, combine the carrots and garlic in the slow cooker and pour the broth over all. Top with the browned meat.

Cover the cooker and cook on low setting for 7 to 8 hours or 4 hours on high setting. At the end of this cooking time, be sure to have setting on high, add cabbage and replace cover. Cook for 30 minutes until cabbage is tender.

Sunday, January 14, 2018

NUTTY BRUSSELS SPROUTS

1 lb fresh or frozen (thawed) Brussels Sprouts, thawed and cut in half
1/4 -1/2 tsp salt
1/4 tsp pepper
3 tbsp butter
1/4 cup chopped pecans

Trim Brussels sprouts and cut an x in the core of each.

In a large saucepan, bring 1-inch of water the salt and sprouts to a boil; reduce heat. Cover and cook 8 to 10 minutes or until crisp-tender; drain. Sprinkle pepper over all.

Meanwhile, in a small skillet, melt butter over medium heat until golden brown. Add the pecans and cook 1 to 2 minutes until lightly browned. Add the Brussels sprouts and toss to coat.

Yield: 4 to 6 servings

Note: This is an old recipe and photo from TOH.

Saturday, January 13, 2018

STRAWBERRY ALMOND SOY SMOOTHIE

1 cup 1% milk
3/4 cup fresh* strawberries, quartered
1/3 cup firm silken tofu
1/4 cup (6 pkts) Splenda Granular
1/4 tsp almond extract
1/2 cup ice
2 fresh strawberries for garnish, optional

Place the first five ingredients in a blender and pulse to blend: add ice and blend until thick and creamy.

Serve immediately.

Yield: 2 (8-oz) glasses
Per serving: 110 calories, 14 g carbs, 7 g protein, 3 g fat (1 g saturated), 1 g fiber, 65 mg sodium
Diabetic Exchanges: 1/2 Low-fat milk, 1/2 fruit

* May use frozen, partially thawed
 
Note: File Photo

Friday, January 12, 2018

BREAKFAST STUFFED PEPPERS

Yes, adding veggies to your breakfast is a good thing for diabetics. With this easy recipe you will get grains, veggies, dairy, eggs, and spices all in one easy dish. What a great way to start your day. Personal note: I would never eat an egg this way, just my preference. I scramble my egg and add when the pepper is done. Also, I like to keep my own home-cooked beans and brown rice cooked and in the fridge for things like this.

Preheat oven to 350 degrees.


2/3 cup cooked brown rice
1/2 cup canned reduced-sodium black beans, rinsed and drained
1/2 cup chopped tomato
1/4 cup shredded Mexican-blend cheese
1/2 tsp salt-free Southwest chipotle seasoning
1/4 tsp salt
1 extra-large bell pepper, halved lengthwise and seeded
2 eggs
Snipped fresh cilantro

To make filling: In a medium bowl combine the rice, beans, tomato, 2 tablespoons of the cheese, the chipotle seasoning and salt. Divide the mixture evenly between the two pepper halves.

Bake at 350 degrees, covered, 30 minutes. Remove from the oven, using a spoon make an indention in the filling and break an egg into the indention. Repeat with second pepper half. Replace cover and make an additional 15 minutes or until egg whites are set. Top with the remaining cheese and sprinkle with cilantro.

 This recipe and photo are from a Diabetes magazine.





Thursday, January 11, 2018

STRAWBERRY FOOL

Did you know the English serve a dessert made by swirling pureed fruit into whipped cream and calling it a "Fool"? Did you also know that "Fool" comes from the French word fouler, meaning to crush? This recipe for Strawberry Fool will fool your family and friends into believing they are not eating a diabetic dessert!

1 1/2 cups low-fat plain yogurt
8 tbsp Splenda Granular, divided
1/2 tsp almond extract, optional (but it adds great flavor)
12 oz fresh strawberries, washed and stemmed
4 tbsp heaving whipping cream

In a small bowl, combine the yogurt, 4 tablespoons of the Splenda, and the almond extract.

In a separate bowl, mash the strawberries with 2 tablespoons of the Splenda.

Chill both mixtures for at least an hour.

Whip the cream with the last 2 tablespoons of the Splenda until moderately stiff. Fold the cream into the chilled yogurt mixture. Swirl the strawberry mixture into the creamy mixture.

Yield: 4 servings
Per serving (3/4 cup): 140 calories, 16 g carbs, 6 grams protein, 6 g fat (3 g saturated), 2 g fiber
Diabetic Exchanges: 1/2 Lo2-fat milk, 1/2 Fruit, 1 Fat

This is a Splenda recipe and a file photo.

Wednesday, January 10, 2018

RASPBERRY BBQ WINGS

2/3 cup low-sugar barbecue sauce
2/3 cup seedless sugar-free or low-sugar raspberry jam
3 tbsp finely chopped onion
1 or 2 (depending on your taste) jalapeno peppers, seeded and finely chopped (use gloves when seeding and chopping)
2 tsp minced garlic, divided
2 tsp liquid smoke, optional, divided
1/4 tsp salt
15 whole (approx. 3 lb) chicken wings*
1 small onion, sliced
1 cup water

In a small bowl combine the first 4 ingredients, half the garlic, half the liquid smoke, and the salt; mix together well. Cover bowl and refrigerate for 2 hours.

Preheat oven to 350 degrees.
Spray or grease a 15 x 10-inch baking pan that has sides.

Cut wings into 3 pieces, discarding the wing tip piece. Place wings in the prepared baking pan and cover with the onion and the rest of the garlic.

Combine the water and remaining liquid smoke; pour over the wings. Cover and bake at 350 degrees for 30 minutes or until the juices run clear.

Grease a broiler pan and transfer the wings to it. Brush the wings with the sauce. Broil 4 to 6-inches from the heat for 20 to 25 minutes, basting and turning every 5 minutes or until the wings are well coated.

*You may substitute 3 lbs uncooked chicken wingettes to eliminate cutting up wings.

Note: I got this idea from an old TOH contest winning recipe. I redid the recipe to make it diabetic-friendly. This picture is one I saved with the original recipe.