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. Everyone reacts different to various foods. Check your blood sugar readings so you will know whether or not a recipe works for you! And feel free to take a recipe and adjust it to suit your needs.

Saturday, May 26, 2018

ARUGULA SALAD WITH LEMON SHRIMP

1tbsp extra-virgin olive oil
8 jumbo shrimp; peeled, deveined
1/2 cup lemon juice
1/2 cup apple-cider vinegar
1/2 cup Splenda granular
1/4 to 1/2 (depending on taste) crushed red pepper
1 jalapeno pepper, trimmed, seeded, sliced thin*
2 cups baby arugula lettuce
1/2 cup thinly sliced red bell pepper
1/2 cup thinly sliced green bell pepper
salt to taste
fresh ground black pepper to taste

In a medium skillet, over high heat, heat the olive oil. Add shrimp to the oil and cook 1 minute. Stir in the lemon juice and cook another 3 to 4 minutes or until the shrimp are cooked through. Transfer the shrimp to a plate. To the skillet, add the vinegar, Splenda, crushed red pepper, and jalapeno. Bring the mixture to a boil and cook 4 to 5 minutes or until reduced by about half. Remove from heat; set aside.

In a large salad bowl, place the arugula leaves, red bell pepper, and mango; toss gently with some of the dressing. Season with the salt and pepper. Divide the mixture onto 4 individual salad plates topping each with two of the shrimp. Drizzle the dressing mixture over the top.

* The heat of the jalapeno pepper is in the seeds. Do not touch your eyes after handling jalapenos until you have thoroughly washed your hands!

Friday, May 25, 2018

APPLE PIE TOPPED OATMEAL

1 cup water
1/2 cup old-fashioned oats
1 dash salt

Apple Pie Topping:
2 tsp Splenda brown sugar blend
1 tbsp chopped apple
1 dash apple pie spice

Bring the water to a boil in a small saucepan. Stir in the oats and salt. Cook the mixture, stirring occasionally, over medium heat for 5 minutes.
OR
Combine water, oats, and salt in a microwave-safe bowl. Cover tightly with heavy duty plastic wrap (or use a microwave bowl with lid, folding back enough of a small edge to allow steam to escape. Microwave on High for 2 1/2 to 3 minutes. Stir well.

Mix together the Splenda brown sugar blend, apple, and apple pie spice. Top the hot oatmeal with the apple mixture.
Note: File Photo
Yield: 1 serving

SPINACH-MUSHROOM SALAD

4 cups fresh baby spinach greens
1 carton (1/2-lb) fresh white mushrooms, sliced
1/4 -1/3 (depending on taste) cup thin red onion slices
2 bacon slices, fried, drained, crumbled
1/4 cup fat-free balsamic vinaigrette dressing
2 tbsp shredded Parmesan cheese

Combine all ingredients, except bacon and Parmesan cheese, in a large salad bowl and toss together well. Sprinkle the bacon and Parmesan over the top.

Per 2 cup serving: Approximately 50 calories, 6 g carbs, 6 g protein, 1 g fiber

 File Photo for reference only.

Thursday, May 24, 2018

QUICK AND EASY LEMON ROSEMARY CHICKEN

1/4 cup lemon juice
1/4 cup canola oil
1 tbsp minced garlic
1 tbsp chopped fresh rosemary
1/4 tsp salt
dash of freshly ground black pepper
4 chicken legs
4 chicken thighs

Combine the lemon juice, canola oil, garlic, rosemary, salt, and pepper in a gallon-size ziptop plastic bag. Seal well and shake to mix well.

Remove the skin from the chicken pieces and add chicken to the plastic bag. Marinate for about 30 minutes.

Heat up an indoor or outdoor grill.

Remove the chicken pieces from the plastic bag, discarding the marinade. Place chicken in a microwave-safe 13 x 9-inch baking dish. Cover and microwave for 10 minutes. If you are not using a turntable, turn the dish after 5 minutes.

Remove microwaved chicken to the grill. Grill 6 to 10 minutes or until browned and juices run clear.

A serving of 1 leg and 1 thigh = 271 calories, 32 g protein and only 1 g carbs

 Note: This is a Jamie Deen photo.

Wednesday, May 23, 2018

TURKEY CHILI

1/4 cup cooking oil
3 lb ground turkey, raw
1 qt water
5 to 6 tbsp chili powder (depending on your fire power taste)
3 tsp salt
10 minced garlic cloves
1 1/2 tsp cumin
1 tsp marjoram
1 tsp ground red pepper
1/2 tsp fresh ground black pepper
1 tbsp Splenda Granular or equivalent of your favorite sweetener
1 tbsp unsweetened cocoa powder
3 tbsp paprika
4 tbsp white whole-wheat or garbanzo bean flour
7 tbsp corn meal (not cornbread mix)
3/4 cup cold water

In a Dutch oven heat the cooking oil. Add the meat and cook over medium to high heat until seared and grey but not brown. Add the quart of water, bring to a boil, lower heat to simmer and cook for an hour.

Add the chili powder, salt, garlic, cumin, marjoram, red pepper, black pepper, Splenda, cocoa powder, and paprika. Simmer for another 30 minutes.

In a small bowl mix the flour and cornmeal with the cold water. Stir the flour mixture into the meat mixture and continue stirring for about 5 minutes. This makes a thick chili. Add water to reach desired consistency if desired.

SQUASH WITH CHICKEN

1/2 cup chopped onion
1/2 cup sliced celery
1 tsp butter
2 1/2 cups sliced yellow squash
1 cup sliced zucchini squash
1/2 cup chopped or shredded cooked chicken
2 tbsp water
1/2 tsp salt
1/4 tsp garlic powder
1/8 tsp red pepper flakes
1/8 tsp fresh ground black pepper

Melt butter in a large skillet; add onion and celery sauteing until tender. Stir in the yellow squash and zucchini. Add the chicken, water, and spices. Cover and bring to a boil. Reduce heat to simmer and cook about 10 minutes or until the vegetables are tender. Stir frequently during cooking.



Tuesday, May 22, 2018

SPINACH, ARTICHOKE, AND CRAB FRITTATA

This is an old recipe from Eggland's Best Eggs. The photo is also from Eggland's Best.

1 medium onion, chopped
2 garlic cloves, minced
1 tablespoon olive oil
8 Eggland's Best eggs (large)
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 cup light sour cream
2 cups shredded low-fat cheddar cheese
1 box (10 oz) frozen chopped spinach, thawed and drained
1(13.75 oz) can quartered artichoke hearts, drained
1 cup crab meat
1/4 cup fresh parsley, chopped 

Preheat oven to 350 degrees F


In a 12″ oven proof skillet, saute onion and garlic in olive oil for 3-5 minutes or until onions are soft.


In a large bowl, beat eggs, salt and pepper until foamy; stir in sour cream, cheddar cheese and spinach. Fold in artichokes and crab meat. Pour egg mixture into skillet, stir to combine all ingredients, and sprinkle with parsley.
 
Bake for 30-35 minutes or until eggs are set; allow to cool 5
minutes before serving.


Yield: 8 servings
Per serving: 186 calories, 8g fat (6g sat), 10g carbs, 4 g fiber, 20 g protein


BLACK BEANS AND HAM WITH BROWN RICE

Beans are important to the diabetics diet. As a diabetic we should eat them almost everyday. (No lectures on carbs, KETO, etc. I have studied diabetes nutrition extensively and have eaten this way since my diabetic diagnosis 11-years-ago. Beans are good carbs and the best food in my diabetes fighting arsenal.) This recipe uses the nutritionally rich black beans and the rice is brown so it is fine with these beans. If you have a problem using brown rice substitute cauliflower rice, quinoa, or whatever works for you. You can also enjoy just the beans with ham.

1 pkg (16 oz) dried black beans
6 cups cold water
1 med green bell pepper
1/4 cup chopped onion, divided
Sort and wash the beans. In a large Dutch oven combine the washed beans, water, bell pepper, and 2 tablespoons of the onion. Add the cold water and leave to soak over night.
4 cups cold water
2 cloves garlic, minced
1/2 tsp oregano
1/4 tsp cumin
3 tbsp white vinegar
1 tsp salt
8-oz cooked ham in small cubes
3 cups hot cooked brown rice

To the soaked beans add the 4 cups of water, cover and bring to a boil. Reduce heat to low and simmer mixture for 2 1/2 hours or until the beans become tender.

In a small bowl combine the remaining two tablespoons of onion, garlic, oregano, and cumin. Using a fork, mash the mixture then stir in the vinegar. Add this mixture and the salt to the beans. Stir to mix in well. Add the cooked ham and simmer the mixture, uncovered, for another 20 minutes. Serve over hot cooked rice.





Monday, May 21, 2018

QUICK AND EASY SOUTHWESTERN-STYLE TACOS

8 (6-in) whole-grain or low-carb tortillas
1 med avocado
2 tbsp olive oil
1 clove garlic, minced
1 lb. lean ground beef (or turkey)
1 med onion, cut into small wedges
1 green bell pepper, cut into thin strips
1/2 cup shredded cheddar cheese
2/3 cup + 1/2 cup prepared salsa (watch sugar content)
1/2 cup fat-free sour cream

Preheat oven to 350 degrees.

Wrap the tortillas in foil and place in the oven to warm. Leave about 5 minutes. Peel avocado and cut into wedges. Place the wedges onto a small plate and cover tightly with plastic wrap.

Heat oil in a large heavy skillet over medium-high heat. Add garlic and saute for 1 minute. Add the beef; cook until brown and crumbly, about 5 minutes. Drain any fat from the beef. Add the onion and bell pepper. Stir-fry the beef mixture for 5 minutes or until the vegetables are crisp tender. Add the 2/3 cup of salsa to the skillet mixture. Stir-fry for 1 minute longer.

Divide the beef mixture evenly among the 8 tortillas. Fold the tortillas over and place on a serving platter. Top with the avocado wedges, sour cream, and the 1/2 cup of salsa. Sprinkle with the cheddar cheese.

Sunday, May 20, 2018

PASTA AND VEGETABLES

6 oz whole wheat pasta*, cooked according to package directions
2 tsp olive oil
2 minced garlic cloves
1 1/2 cups small broccoli flowerets
1 1/4 cups zucchini, diced
1 medium bell pepper, diced
1 cup sliced fresh mushrooms
1 1/2 cups cherry tomatoes, halved
1/2 tsp oregano
1/4 tsp basil
3/4 cup shredded low-fat mozzarella cheese

While pasta is cooking, heat the olive oil in a large nonstick skillet over a medium-high heat. When oil is hot, add the garlic, broccoli, bell pepper, and zucchini; cook just until veggies start to soften, stirring occasionally. Add the mushrooms and tomatoes along with the oregano and basil. Reduce heat to medium-low and cook another 8 to 10 minutes, stirring, until the veggies are tender. Toss the vegetable mixture with the drained pasta. Toss in the cheese and serve.

*Use a sturdy pasta such as rigatoni, penne, or spiral and be sure to use whole-grain. Never use regular pasta made from refined flour.