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.

Sunday, December 9, 2018


You can add some sweetness to your pancakes, waffles, French toast, etc by topping them with this easy to make Vanilla Butter.

1 stick (4-oz) unsalted butter
1/2 vanilla bean
1 tsp Splenda granulated
1 tsp ground cinnamon

Allow butter to soften at room temperature for half an hour.

Slice vanilla bean lengthwise and scrape the inside to get the meat.

Combine the softened butter with the meat from the vanilla bean, Splenda, and cinnamon; mix together well.

Shape butter into a stick or ball and wrap tightly in plastic wrap.  Store in refrigerator.

Yield: 8 tbsp

Note: This is a file photo.

Saturday, December 8, 2018


1 tbsp canola oil
1 jalapeno, seeded (important) and chopped fine*
1/2 cup chopped onion
1 1/3 cups chopped bell peppers both red, yellow, and green
2 tbsp chili powder
1 1/2 tsp paprika
1/4 tsp garlic powder
3/4 tsp ground cayenne pepper
1/2 cup Splenda Granulated
3 tbsp balsamic vinegar
1 can (28-oz) crushed tomatoes
1 can (19-oz) black beans, undrained
2 cans (19-oz each) kidney beans, undrained
1 can (19-oz) cannellini beans, undrained
1 pkg (10-oz) frozen whole kernel corn

Heat the canola oil in a large stockpot or Dutch oven.  Saute the peppers and onion over medium heat until the onions are translucent, approximately 5 to 8 minutes.

Add the remaining ingredients to the pot and bring to a boil.  Cover and simmer over low heat for 20-25 minutes.

To serve, ladle chili into serving bowls and top with a sprig of fresh parsley or cilantro, if desired.

Note: File Photo

NOTE: This chili is even better the next day.  Store in refrigerator overnight.  To reheat, cook over low heat, stirring constantly.
* Do not touch eyes or face when handling jalapeno peppers. It is a good idea to wear gloves.
Yield: 12 to 16 servings

Friday, December 7, 2018


As most of you who follow my blogs know, I have diabetes and several auto-immune diseases.  I have had a lot of my colon removed, too.  I try to eat a healthy diet but I do enjoy good food!  I had a desire for something new one morning six or seven years ago so I went into the kitchen and came up with this.  This is a very healthy version of bread.  You will find more common ways of doing this in ( ) if you don't want to go as healthy as I did.  It really does taste good and is good for you, too.

1 bag (8-oz) sugar-free chocolate chips
1/3 cup no-sugar-added applesauce (salt-free butter)
1/3 cup canola or coconut oil
1 cup Splenda Granulated
3 eggs or 3/4 cup egg substitute
1 cup whole-wheat flour*
1/2 cup garbanzo bean flour*
1/2 cup pecan meal (all-purpose flour)
2 1/2 tsp baking powder
1/2 tsp salt
1/3 cup mashed ripe banana
1/3 cup milk
1 tsp vanilla extract

Preheat oven to 350 degrees.
Grease a 9-inch loaf pan, muffin cups, or mini-muffin cups; set aside.

In a 2-quart mixing bowl cream the applesauce, oil, and Splenda together until creamy.  Beat in the eggs.

Combine the whole-wheat flour, garbanzo bean flour, pecan meal, baking powder, and salt together.

Combine the banana, milk, and vanilla in a small bowl.

Alternately add the flour mixture and the banana mixture to the creamed mixture beating after each addition.  When well blended, pour into a 9-inch loaf pan, muffin tins or mini-muffin pans (your choice).

Bake bread/breads at 350 degrees until a wooden toothpick inserted in the center comes out clean.  This could be as short a time as 15 minutes for minis or about an hour for a loaf.

Note: My loaf is not high because I wanted to see how the mini-muffins would turn out so I took part of my batter for those.  This bread will not be as high as regular bread made with sugar and refined flour.  However, it will be more like a conventional loaf than the one pictured here.

*Or all-purpose flour although I never use it.

Thursday, December 6, 2018


3 tbsp Mrs. Dash Garlic and Herb Blend, divided
1 lb boneless sirloin, cubed 1 1/2-in size
3 pieces fresh broccoli, approximately 3-inches long
1 medium orange, unpeeled, cut into 8 circular slices
1 tbsp finely grated ginger

Preheat grill or saute pan to medium heat.

Thread the sirloin cubes, orange slice, and broccoli onto 4 skewers (if using wooden skewers, soak in water first), alternating in the order listed. 

Sprinkle the ginger over the kabobs then roll each in 1 1/2 tablespoons of the herb blend.

Cook in the pan or on a grill (broiler may also be used) approximately 5 minutes on each side for medium done.

Remove from heat, sprinkle with the remaining herb blend and let meat rest for a couple of minutes before serving.
Note: File Photo

Wednesday, December 5, 2018


1 1/2 lbs fresh kale, discard stems, slice leaves into thin strips
2 cups water
1 tbsp olive or canola oil
8 garlic cloves, thinly sliced
1 tsp red wine vinegar
1/4 tsp salt
1/4 tsp red pepper flakes, optional

In a large saucepan, bring the kale and water to a boil over medium-high heat.  Place a lid on pan and cook approximately 8 minutes until the kale is tender but still bright in color.  Drain in a colander.

While kale cooks, heat the oil in a large nonstick skillet over medium heat.  Add the garlic and cook, stirring, until garlic is golden brown.  Be careful not to burn garlic! Should take no longer than 4 minutes to get golden brown.

Add the drained kale, the vinegar, salt, and red pepper (if using); stir to mix together well.

Note: File Photo
Yield: 4 to 6 servings
Per 1/2 cup - Approximately 83 calories, 4 g protein, and 13 g carbs.

Tuesday, December 4, 2018


Seasoning Mix:
1 tbsp Splenda Granulated
1/4 tsp cayenne pepper
1/4 tsp garlic powder
1 tsp paprika

Place all the above ingredients in a small bowl and mix together well; set aside.

10 slices extra-lean bacon (pork or turkey)
10 slices whole-grain or your favorite low-carb bread
5 tbsp fat-free ranch dressing
5 leaves leaf lettuce
10 slices fresh ripe tomato

Place bacon on microwaveable plate and sprinkle each slice with a half teaspoon of the above seasoning mix.  Microwave bacon per the package instructions.  Be sure bacon is well drained if there is any fat.

Lightly toast the bread slices.  Spread half the toast slices with the ranch dressing.  Assemble sandwiches by placing tomato over the ranch dressing; top with 2 slices of the bacon, and place lettuce over the bacon.  Top with the remaining toasted bread slices to form sandwiches.

To serve, cut each sandwich in half diagonally and place on serving plates.

Yield: 5 sandwiches
NOTE: Personally, I like to add a third slice of bacon to each sandwich to increase the protein and because I like bacon!

Note: File Photo

Sunday, December 2, 2018


Granola can be a real problem for diabetics as most commercial products are high in sugars. Why not make your own so you will know exactly what is in your granola and you can adjust according to your tastes or dietary needs. Here is a dessert made using granola and a recipe to make your own granola.


1 cup of the Diabetic-Friendly Granola (recipe of this blog)
2 tbsp water
1 tbsp lemon juice
2 tsp cornstarch
1 lb apples, cored, sliced
1/2 tsp ground cinnamon
4-oz frozen unsweetened raspberries, thawed
3 pkts Splenda
1/2 tsp vanilla extract
1/4 tsp almond extract

Place granola in a blender or food processor and pulse to coarse crumbs; set aside.

In a small bowl combine the water, lemon juice, and cornstarch, stirring until cornstarch is completely dissolved.

Combine the apples, cornstarch mixture, and cinnamon in a 10-inch nonstick skillet; stir to blend well.  Heat over a medium-high heat; bring to a boil. Boil 1 minute or until thickened, stirring constantly.

Remove the skillet from the heat and gently fold in the raspberries, Splenda, and the extracts.  Sprinkle the granola crumbs over all. 

Allow to stand, uncovered, for a half hour before serving.

Yield: 8 servings of 1/2 cup each.


3 cups rolled oats
1 tsp salt
1 cup raw almonds
1 cup unsalted, dry-roasted peanuts
1/2 cup unsalted mixed nuts
1/2 cup honey
1/4 cup canola oil
1 tbsp almond extract
1 tbsp ground cinnamon
1 tsp ground nutmeg

Preheat oven to 300 degrees.

Stir the oats, salt, almonds, peanuts, and mixed nuts together in a large bowl.

In a large measuring cup combine the honey and canola oil.  Stir in the almond extract, cinnamon, an nutmeg.  Gradually add the oat/nut mixture in batches to the honey/oil mixture in the measuring cup, stirring well after each batch until the cup is full.  Add this mixture to the remaining oat/nut mixture in the large bowl; mix well to coat.

Line a large baking sheet with waxed paper.  Spread the mixture evenly on the baking sheet.  Bake in the middle of the oven for 20 to 25 minutes at 300 degrees; stir every 5 minutes during baking. 

Allow to cool before serving.

Yield: 20 servings of 1/4 cup each.
Per serving: 206 calories, 6 g protein, 19 g carbs

Saturday, December 1, 2018


If you are searching for healthy meals that are quick and easy, yet you are tired of chicken, chicken, chicken, this recipe is for you! This beef recipe is quick, easy, and great for most anyone including diabetics. The glazed onions add just a slight sweet taste to compliment the mushrooms and beef. The balsamic vinegar enhances all the flavors. Add a tossed salad and/or a low carb veggie for a healthy meal in a matter of minutes.

2 large yellow onions, sliced
3 tsp olive or canola oil
1/2 tsp salt
5 tsp balsamic vinegar
1 cup sliced fresh mushrooms
1 lb top sirloin steak
1/4 tsp thyme
1/2 tsp fresh ground black pepper
1 green onion, thinly sliced for garnish, if desired

Slice the sirloin steak into 1/2-inch thick slices.

In a large nonstick skillet, over medium heat, cook onions with lid on skillet. Cook for 15 minutes, stirring frequently scraping the bottom of pan to release the browned bits.

Add two teaspoons of the olive or canola oil to the skillet along with half the salt. Stir well to mix. To deglaze the pan add three of the teaspoons of the balsamic vinegar, one teaspoon at a time, scraping the brown bits from the bottom of the pan. Adjust the heat to medium-low and add the mushrooms. Cook uncovered, stirring frequently, for about 5 minutes or until the mushrooms are soft. Remove from the pan and cover to keep warm.

Adjust the heat to medium-high, add the last teaspoon of oil and swirl pan to coat the bottom. Add the beef slices to the pan and sprinkle with thyme, black pepper, and remaining salt. Cook 5 to 6 minutes until browned and beef is cooked through. Remove from the heat, drizzle the remaining balsamic vinegar over the beef then add the vegetables back into the pan. Stir to combine well. Remove to serving platter and sprinkle with the green onion, if desired.

Note: File Photo

Friday, November 30, 2018


If you follow my blogs, you know I insist that diabetics not eat processed white bread.  It is like taking a sugar drip straight to your blood stream.  However, there are still healthy ways to  enjoy toast, a sandwich, etc.  This homemade bread that is full of whole grains and seeds is an excellent way for diabetics to enjoy bread.

1 1/2 cups water
1/3 cup honey
1 tbsp salt
2 tbsp canola oil
2 pkgs (4 1/2 tsp) active dry yeast
1/2 cup warm water (should be 105 to 115 degrees)
2 to 2 1/2 cups whole-wheat flour, divided (I prefer to use white whole-grain for at least half the whole wheat flour)
1 cup bread flour
1 cup oats (quick or old-fashion are okay)
1/2 cup sunflower nuts or pumpkin seeds
1/2 cup assorted grains and seeds
1 egg white
1 tbsp water
oats for topping

Heat the water, honey, salt, and canola oil in a medium saucepan until temperature reaches 115 to 120 degrees.

Dissolve the yeast in the 1/2 cup of warm water in the bowl of electric mixer; allow to stand for 5 minutes.  Stir in the honey mixture.  Add 1 cup of the whole-wheat flour and the cup of bread flour.  Mix on low speed for about 2 minutes.  Gradually mix or stir in the oats, pumpkin seeds, assorted grains and the other 1 1/2 cups whole-wheat flour (1/2 cup at a time) until dough begins to form a ball.

Knead dough on a lightly floured surface 7 to 10 times until elastic and smooth.  Place in a greased bowl; turning once to grease top.  Cover and let rise in a warm place until doubled in bulk.  This will take about 1 1/2 to 2 hours.

Grease 2 loaf pans (9"x5").  Punch down dough and divide in half.  Shape each half into a loaf; place in a pan and let rise in warm place for an hour or until doubled.

Heat oven to 375 degrees. 

Combine the egg white with the water.  Brush tops of the loaves with the mixture.  Sprinkle oats over tops.

Bake bread for 35 to 45 minutes at 375 degrees or until the loaves sound hollow when tapped.  Remove from pans to wire racks to cool.

Note: File Photo

Thursday, November 29, 2018


1 1/4 cup sugar-free chocolate wafer cookie crumbs
1 tbsp cocoa powder
1/4 cup Splenda Granulated
2 tbsp butter, melted
1 large egg white, beaten

Preheat oven to 350 degrees.
Lightly spray a 9-inch pie plate with nonstick cooking spray; set aside.

Combine the cookie crumbs, cocoa, and Splenda together in a small bowl or food processor.  Add the melted butter and the egg white; mix well.  Place mixture in the prepared pie plate and use fingers to press into the pan to form a pie crust.

Bake crust at 350 degrees for 8 to 10 minutes; remove from oven and allow to cool before filling.

1 pkg (4-serving size) chocolate sugar-free instant pudding mix
1 pkg (4-serving size) cheesecake sugar-free instant pudding mix
1 1/2 cups low-fat milk
1/8 tsp almond extract
2 cups sugar-free frozen whipped topping, thawed
Dark chocolate curls for garnish, if desired (may also garnish with sugar-free chocolate chips)

In a medium to large mixer bowl combine the pudding mixes and the milk.  Add almond extract.  Beat with electric mixer until smooth and thick.  Fold in the whipped topping and spoon into the baked and cooled crust.  Freeze until firm, at least 2 hours.

Remove pie from freezer 15 to 20 minutes before slicing to serve.  Top with the chocolate curls or
chips, if desired.
Yield: 10 servings
Per serving: (Approximately) 150 cal, 5 g (3 sat) fat, 3 g pro, 21 g carbs