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, December 30, 2011


1 cup pecan halves
1 cup walnuts
2 cloves garlic
1 lb skinless boneless chicken breasts,cooked and coarsely chopped
1 cup mayonnaise (not salad dressing)
2 tbsp minced ginger
1 tbsp reduced-sodium soy sauce
2 tsp Worcestershire sauce
1 tsp white wine vinegar
1/2 cup minced green onions

Process both nuts together in a food processor or blender until coarsely ground; remove nuts and set them aside.

Place the garlic cloves into the processor or blender and pulse about 4 times until minced.  Add the chicken and process until smooth, keeping sides scraped down.  Add the mayonnaise, ginger, soy sauce, Worcestershire sauce, and vinegar; pulse until blended.  Stir in the nuts and the onions.

Place the mixture into a bowl with a lid; cover and chill at least 8 hours.

Serve with assorted whole-grain crackers.

Yield: 3 1/2 cups pate'.

Thursday, December 29, 2011


1/4 cup canola oil
1/2 cup baking mix (such as Bisquick)
1 tbsp paprika
2 tsp Cajun seasoning
1 tsp seasoned salt
1/2 tsp garlic powder
1/4 tsp Italian seasoning
1/8 tsp freshly ground black pepper
10 chicken legs, skinned

Preheat the oven to 450 degrees.
Pour the oil evenly over the bottom of a 15 x 10-inch baking pan; set aside.

In a large bowl combine the baking mix, paprika, Cajun seasoning, seasoned salt, garlic powder, Italian seasoning and black pepper; mix well.  Pour mixture into a paper bag large enough to shake chicken in.

Add the chicken legs, a few at a time according to the size of the bag, and shake bag to coat legs well.  Arrange the legs on the baking pan.

Bake the chicken, turning once during cooking, until the juices run clear when pierced.  This will take around 30 to 40 minutes.


1 cup unsweetened apple juice
2 packets Splenda Coffee Flavors, Cinnamon Spice
1 packet Splenda Coffee Flavors, Caramel

Mix all ingredients together in a large microwave proof mug.  Heat in the microwave until warmed as desired.  Serve immediately.

Wednesday, December 28, 2011


1 (3 - 4 lb) fresh turkey breast
2 tbsp butter, melted
1 tsp lemon pepper seasoning
1 tsp Italian seasoning

Preheat oven to 375 degrees.

Completely remove the turkey skin; wash turkey and pat dry.

Mix the lemon pepper and Italian seasonings with the melted butter and brush mixture over the turkey breast.  Place breast on a roasting rack in a shallow pan; cover with a loose foil tent.

Bake the turkey at 375 degrees for 2 1/2 to 3 hours or until a meat thermometer reads 160 degrees.  Remove the foil tent and continue to bake for another 30 minutes or until the meat thermometer reads 170 degrees and the meat is tender.  Remove from the oven and let stand for 10 minutes before slicing.

Yield: 8 servings
Per serving: 140 calories, 2 g fat, 80 mg cholesterol, 29 g protein, 0 g carbs, 70 mg sodium

Note: File Photo

Tuesday, December 27, 2011


1 tbsp canola oil
1 cup sliced onions
1 cup thin sliced green bell pepper
1 cup thin sliced red bell pepper
1 can (15-oz) black beans, drained and rinsed
1/2 tsp cumin
1/4 tsp ground red pepper
8 whole-wheat tortillas (8-inch size)
1 cup shredded Mexican-style cheese
1/2 cup your favorite salsa
1/4 cup fat-free sour cream

Heat the oil in a large nonstick skillet over medium-high heat.  Add the onions and cook until transparent.  Add the red and green bell peppers, beans, cumin, and red pepper; cook, stirring until the peppers are tender.  Remove skillet from the heat.

In another nonstick skillet over medium heat, place one tortilla.  Add approximately 1/3 cup of the veggie mixture to half of the tortilla.  Sprinkle 2 tablespoons of the cheese over the veggies, fold over and cook until browned on one side.  Turn tortilla and brown second side.  Repeat with the other 7 tortillas.  Serve quesadillas with the salsa and sour cream.

Monday, December 26, 2011


1 pkg ( 5 to 6-oz) fresh baby spinach
1 can (15-oz) Great Northern beans, rinsed and drained
4-oz crumbled feta cheese
1/4 cup dried tomatoes, cut-up
2 green onions, chopped
2 garlic cloves, minced
1 tsp lemon peel that is finely shredded
2 tbsp lemon juice
2 tbsp extra virgin olive oil
1 tsp oregano
1 tsp thyme
1/2 tsp sea salt
1/2 tsp freshly ground black pepper
12-oz pkg farfalle pasta
Shaved Parmesan cheese

Combine the spinach, beans, cheese, tomatoes, onions, garlic, lemon peel, lemon juice, oil, oregano, thyme, salt and pepper in a large bowl; mix together well.  Cover and let stand at room temperature while cooking the pasta (or up to 2 hours if you want to make it ahead) and stir occasionally.

Cook the pasta according to the package directions.  Drain the pasta and reserve 1/4 cup of the water.  Toss the cooked pasta with the spinach mixture.  Serve while warm or at room temperature.  Top with the Parmesan cheese.

Yield: 6 servings

Saturday, December 24, 2011


1 cup Splenda Brown Sugar Blend
2 tbsp all-purpose flour
2 tbsp whole-wheat flour
1 tsp ground cinnamon
8 cups thinly sliced pears

Preheat oven to 325 degrees.
Lightly spray a 9 x 13-inch baking pan with nonstick cooking spray; set aside.

In a 2-quart mixing bowl, mix the Splenda, both flours, and the cinnamon until blended.  Add the pears and toss to coat well.  Pour the mixture into the prepared pan.

2 1/2 cup quick oats
1/2 cup whole-wheat flour
1/4 cup all-purpose flour
1/2 cup Splenda Brown sugar blend
3/4 cup chopped pecans
1 2/3 cups butter, melted

In a large mixing bowl, combine the oats, Splenda, both flours, and pecans.  Pour in the melted butter and mix well until all the dry ingredients are wet.  Sprinkle the mixture over the pear mixture in the baking pan.

Bake at 325 degrees for approximately 1/2 hour, until the pears are fork tender and the topping is lightly browned.


1 bunch fresh broccoli, broken into florets
1/2 cup golden raisins (omit if necessary)
1 small red onion, chopped
1/2 cup fat-free mayonnaise (not salad dressing-too sweet)
1 tbsp vinegar
2 tsp Splenda granular
3 strips cooked bacon, broken into bite-sized pieces
2 tbsp toasted sunflower seeds

Combine the broccoli florets, raisins-if using, and onion in a large bowl. 

In a small bowl combine the mayonnaise, vinegar, and Splenda until well blended.  Pour the dressing over the broccoli, toss to coat, and refrigerate until serving time.  Before serving, toss gently and sprinkle with the bacon pieces and sunflower seeds.

Note: File Photo

Friday, December 23, 2011


1 1/2 lb sirloin steak approximately 1 1/2-inch thick
1 jar or can (4.5-oz) sliced mushrooms, drained
1 medium green bell pepper sliced into rings
1/3 cup red wine vinegar
1/4 cup canola or olive oil
3/4 tsp salt
1/2 tsp onion salt
1/2 tsp Worcestershire sauce
1/4 tsp pepper
1/4 tsp tarragon
2 garlic cloves, crushed

Preheat broiler.  Broil steak 3 to 4-inches from the heating element for approximately 13 minutes per side for medium done.  Adjust cooking time for rare or well done.  Allow to set aside for about 5 minutes.

Cut the meat into 3/8-inch strips.  Arrange the meat in a 13 x 9-inch baking dish.  Place the mushrooms atop the meat; top with the bell pepper rings. 

Combine the vinegar, oil, salt, onion salt, Worcestershire sauce, pepper, tarragon, and garlic; pour over the meat and veggies in the baking dish.  Cover with foil and refrigerate for at least 3 hours.  Spoon the marinade over the meat and veggies a few times.

With a large slotted spoon, remove the vegetables to the lettuce leaves or cups that have been arranged on salad plates.  Arrange the meat atop of beside the lettuce/vegetables.  Add the tomatoes either sliced or cut into wedges, as a garnish.

Yield: 4 servings     

Thursday, December 22, 2011


2 cooked chicken breasts, shredded
1 cup celery
1 cup minute brown rice, cooked according to pkg directions
1 can low-fat cream of chicken soup
1 tbsp lemon juice
1 tbsp minced onion
3/4 cup mayonnaise (not salad dressing)

Preheat oven to 350 degrees.

Mix the above ingredients together until well combined.  Spread mixture in a casserole dish that has been sprayed with nonstick cooking spray.

1/2 cup slightly crushed corn flakes
3/4 cup slivered almonds
1/3 cup butter, melted

Combine the corn flakes and almonds; stir in the melted butter.  Sprinkle mixture over the top of the casserole.

Bake at 350 degrees for 45 to 60 minutes until the casserole is bubbly and the topping is lightly browned.

Note:  By using brown rice and almonds with the chicken in this casserole, it becomes diabetic-friendly.  Avoid using white rice and do not replace mayonnaise with salad dressing as it has added sugar.

Wednesday, December 21, 2011


3 cups cooked brown rice
2 cups low-fat shredded cheddar cheese
2 tbsp finely choped green bell pepper
2 eggs, beaten
1 1/4 cups milk
1 tsp salt
freshly ground black pepper to taste
1/2 cup whole-grain bread crumbs
1 tbsp melted butter

Preheat oven to 350 degrees.
Spray a 9 x 13-inch baking pan with nonstick canola cooking spray. Alternate layers of rice, cheese, and green pepper until all are used.

Combine the eggs, milk, salt and pepper in a bowl and mix well. Pour the egg mixture over the layers.

In a small bowl combine the bread crumbs with the butter and sprinkle the crumbs over the casserole.

Bake at 350 degrees for approximately 45 minutes until lightly browned.

Serves 6.

Tuesday, December 20, 2011


If at all possible, a diabetic should always take the stairs rather than an elevator or escalator.  One of the keys to diabetic exercise is to make it a part of your everyday life.  While that doesn't have to mean an hour a day at the gym, it does mean you should find the simple ways to get exercise.  Stairs are a very good way to do that.

Monday, December 19, 2011


1 1/2 cups bran cereal
1 1/4 cups nonfat milk
2 egg whites, lightly beaten
2 tbsp butter, melted
1 cup all-purpose flour
1/4 cup whole-wheat flour
3 tbsp unsweetened cocoa powder
1/3 cup Splenda granulated
1 tbsp baking soda

Preheat oven to 400 degrees.
Line 10 muffin cups with paper liners or spray with nonstick cooking spray; set aside.

In a mixing bowl blend the cereal with the milk.  Stir in the egg whites and butter.  Blend in the flours, cocoa, Splenda, and baking soda, stirring just until blended.

Spoon the batter by heaping 1/2 cupful into each of the prepared baking cups.  Place in center of oven and bake at 400 degrees for 15 to 20 minutes or until muffins are golden brown and a wooden toothpick inserted into the center of muffins comes out clean.

Allow muffins to cool for 5 minutes in the pan.  Remove muffins to cool completely on a wire rack.

Note: This is a file photo.

Sunday, December 18, 2011


6 whole graham crackers, finely ground
2 teaspoons Splenda Brown Sugar Blend
2 tbsp butter, melted

Preheat oven to 350 degrees.
Spray a 9-inch square baking pan with nonstick cooking spray and set aside.

In a small bowl mix the graham cracker crumbs with the Spenda blend.  Add the melted butter, stirring until the crumbs are moistened.  Press the crumbs evenly onto the bottom of the prepared baking pan.  Bake about 5 minutes; set aside to cool.

2 pkgs (8-oz each) reduced-fat cream cheese, softened to room temperature
1 pkg (8-oz) fat-free cream cheese, softened to room temperature
1 cup Splenda granulated
2 tsp vanilla extract
2 large eggs
1/4 cup egg substitute
2 tbsp flour
1/2 cup reduced sugar raspberry  or strawberry  presrves
2 tablespoons water

Beat the cream cheeses, vanilla extract, and Splenda with an electric mixer until smooth.  Beat in the eggs, 1 at a time, then add the egg substitute.  Mix in flur until well combined.  Pour batter over the crust. 

Bake at 350 degrees for approximately 25 minutes.  Remove from oven and cool for 5 minutes.

Heat the preserves and water in a small saucepan, stirring constantly, until the preserves are melted.  Spread over the filling, cover and chill in refrigerator for 4 hours before cutting into bars.

Yield: 25 bars
Per serving of 1 bar:  84 cal, 4 g protein, 7 g carbs

Saturday, December 17, 2011


1 large ripe banana, sliced
5 pkts Splenda
1/2 cup low-fat milk
1 1/4 cups frozen unsweetened strawberries

Put all ingredients into a blender container.  Blend on medium until smooth.

To serve pour into two glasses.  Garnish with a strawberry, if desired.

Friday, December 16, 2011


1 pkg (6-count) miniature graham cracker tart shells
1 pkg (3.4-oz) sugar-free French vanilla instant pudding mix

Make the pudding according to package directions for pie filling.  Divide evenly among the six tart shells.  Refrigerate until serving time.

1 1/2 to 2 cup fresh pears, diced
1 tbsp water
1/4 cup + 2 tbsp Splenda granulated
1 tbsp ground cinnamon
drop of almond extract

Sugar-free whipped topping for garnish

Place the fresh pears, water, Splenda, and cinnamon in a saucepan; stir to blend well.  Cool slowly on medium low heat, stirring frequently, for 5 minutes.  Lower heat to simmer and simmer until the pears are tender and the liquid is syrupy.  Remove from heat and stir in the almond extract.  Allow to cool completely.

To serve, top the tarts with the pears and top with a spoonful of whipped cream.  Sprinkle with a dash of cinnamon, if desired.

Thursday, December 15, 2011


1 (1 lb) pork tenderloin
3 tbsp flour
2 tsp lemon pepper
2 tsp olive oil
1/4 cup white cooking wine
1/4 cup lemon juice
very thin lemon slices for garnish
4 tbsp drained capers for garnish

Slice the tenderloin into 8 equal pieces and place pieces between sheets of plastic wrap.  Pound each piece until only 1/8-inch thick.  Dust lightly with the flour and sprinkle with the lemon pepper.

Pour the olive oil into a skillet over medium-high heat.  Quickly saute meat, about 4 minutes per side until golden brown.

Add the wine and lemon juice to the skillet; shake skillet gently and cook 2 minutes until the sauce is slightly thickened.

Garnish with the lemon slices and capers to serve.

Wednesday, December 14, 2011


1 portion of the whole grain pizza crust recipe on this blog
1/3 cup light Alfredo sauce
1/4 tsp crushed rosemary
1 cup shredded (or chopped) cooked chicken
2 Roma tomatoes, sliced thin
1 small zucchini, sliced thin
3/4 cup shredded mozzarella cheese
1/4 cup small fresh basil leaves

Preheat oven to 425 degrees.
Sprinkle a small amount of cornmeal over the bottom of a 12-inch round pizza pan; set aside.

Roll out the pizza dough on a lightly floured surface. Place dough on pizza pan and prick with a fork.  Bake the dough for 6 to 8 minutes until lightly browned.

Combine the crushed rosemary into the Alfredo sauce and spread to within an inch of the edges of the crust.  Top sauce with the chicken, tomatoes, and zucchini then sprinkle with the mozzarella cheese.  Bake at 425 degrees for 8 to 10 minutes or until the veggies have softened and the cheese is melted.  Before serving sprinkle the fresh basil leaves over the top.

Yield: 4 servings
Per serving: 310 calories, 33 g carbs, 24 g protein

Tuesday, December 13, 2011


I am stepping out of the norm here and writing about kids and fast food.  Now understand, I am not against fast food for children.  Just this past Saturday I bought my 7-year-old granddaughter a McDonald's happy meal while we were out enjoying some Christmas activities.  But that is not something we do on a regular basis.  Having said that, I recently saw a study from about a year ago that said 30% of our kids eat fast food everyday.  Another said that a survey of 4th graders in one of our nations large cities said that nearly 50% were overweight.  Might there be a correlation between the two?  I think so.

What concerns me even more is the number of these children who will be facing diabetes later, if not already.  Please do not feed your children fast food everyday.  If they are overweight, make small subtle changes in their diets to help them lower their weight.  Remove a lot of the snack foods from your home and replace them with whole-grain crackers, fresh fruit that is easy for kids such as grapes, bananas, etc, and fresh produce such as baby carrots, etc.  Healthy, unsalted, nuts can also he a good idea.  And remember all things in moderation.

I am not a fan of Mrs. Obama and some of the crazy ideas about school lunches.  My daughter used to be an elementary school lunchroom manager.  When they had to replace some of the foods with fresh fruit, their trash cans were full of apples, bananas, etc.  I am also against banning toys in happy meals, etc.  We can control what our kids eat better than we do.  And it starts when they are young.  Don't reward behaviour with food.  Refrain from buying the heavily coated sugar cereals; teach your youngsters to eat healthy cereals.  There is much we can do to protect our children and grandchildren from this hideous disease known as diabetes!

Monday, December 12, 2011


2 cans (15-oz each) pumpkin
4 tbsp Splenda Brown Sugar Blend
1/4 cup butter
1/2 tsp ground cinnamon
1/8 tsp ground nutmeg
1/8 tsp ground ginger
1/4 cup chopped toasted pecans

Preheat oven to 350 degrees.

In a medium saucepan combine the pumpkin, 3 tablespoons of the Splenda Brown Sugar Blend, butter, cinnamon, nutmeg, and ginger; cook over medium heat, stirring occasionally, until the mixture comes to a boil.  Reduce the heat to low and cook for 1 to 2 minutes.  Pour the hot pumpkin mixture into an ungreased 1 1/2-quart casserole dish.

In a small bowl combine the remaining 1 tablespoon of Splenda Brown Sugar Blend with the pecans; sprinkle over the pumpkin.

Bake at 350 degrees for 5 to 10 minutes until browned and heated through.

Saturday, December 10, 2011


1 lb extra large peeled shrimp
1 tbsp lime juice
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp thyme
1/4 tsp salt
1/4 tsp red pepper
couple grinds of freshly ground black pepper
lime wedges for garnish

In a bowl big enough for tossing, toss the shrimp with the lime juice. 

Mix the garlic powder, onion powder, thyme, salt, red and black peppers together.  Sprinkle mixture over the shrimp then toss to coat well.

Spray a large skillet with nonstick cooking spray and heat until hot.  Add the shrimp and cook, stirring constantly, for about 3 minutes until the shrimp are pink.  Using a large spoon, remove the shrimp to a serving platter.  Cover and chill for at least an hour.

To serve, garnish platter with limeor lemon wedges.

Yield: 12 to 15 appetizes

Note: File Photo

Thursday, December 8, 2011


12 boneless skinless chicken breast filets
1 1/2 cups shredded Cheddar cheese
1 cup chopped walnuts
1 cup fresh whole-grain bread crumbs
1/4 cup finely chopped onion
1 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
1/2 cup whole wheat flour
6 tbsp butter
3 cups chicken broth
1 cup white cooking wine
1 cup water
1/4 cup chopped parsley

Rinse chicken breasts and pat dry.  Pound between two sheets of waxed paper until 1/4-inch thick.

In a bowl combine the cheese, walnuts, bread crumbs, onion, salt and pepper; mix together well.

Spoon the walnut mixture onto the chicken breasts, spreading to within a 1/2-inch of the edges.  Roll each up jelly roll style from the narrow ends.  Secure with toothpicks.

In a shallow plate combine the all-purpose and whole-wheat flours.  Coat the chicken rolls completely with the flour mixture.  Allow to stand for 10 minutes.

Melt the butter in a large skillet over medium high heat.  Brown the chicken rolls lightly then add the chicken broth, wine, and water.  Cover and simmer over low heat for 20 minutes.  Remove the chicken to a warm platter with elevated sides.  BE SURE TO REMOVE ALL TOOTHPICKS!

Increase heat under skillet to medium-low, add chopped parsley and cook until liquid is reduced to desired consistency.  Pour over the chicken to serve. 

Yield: 12 servings.


1 garlic clove
1 tsp salt
2 tbsp lemon juice
1/3 cup olive or canola oil
1/2 tsp celery seed
3/4 tsp dry mustard
1/2 tsp paprika
1/4 tsp Splenda Granulated
1/4 tsp black pepper

1 small jar with a lid.  A jelly jar works well.

In a jar mash the garlic clove with the salt.  Add the lemon juice, oil, celery seed, mustard, paprika, Splenda, and black pepper.  Place lid on jar and shake well to blend.


Shake well before using on your favorite salad.

Yield: 1/2 cup

Wednesday, December 7, 2011


1 (3 to 4 lb) beef tenderloin, trimmed
5 cloves of garlic, minced
2 tbsp finely chopped fresh rosemary
1 tsp salt
1 1/2 tsp freshly ground black pepper
2 tbsp olive or canola oil
1 1/4 cups beef stock/broth

In a small bowl, combine garlic, rosemary, salt, and pepper.  Rub this spice mix over the tenderloin; wrap tightly in plastic wrap and refrigerate tenderloin for at least 4 up to 48 hours.

To prepare roast:
Preheat oven to 425 degrees while roast stands at room temperature.

Heat the olive or canola oil in a large Dutch oven for 4 to 5 minutes per side.  Place a meat rack in the Dutch oven and place the tenderloin on the rack.

Bake the tenderloin, uncovered, for approximately 15 minutes per pound.  Meat thermometer inserted into the thickest part of the tenderloin should read 135 degrees for rare or 155 degrees for medium.  Remove from the oven and let set while the temperature rises another 5 degrees.  Then allow to stand for 15 minutes before slicing.

Stir the beef stock or broth into the pan drippings and cook until reduced to about 3/4 cup.  Strain into a serving bowl or gravy boat and serve with the tenderloin.

Tuesday, December 6, 2011


When you have a busy morning and have to rush to get something healthy down, you can get by with the following:
1 100% whole-wheat mini bagel*
1 tbsp peanut butter
1 orange

Spread the peanut butter on the mini bagel.  Eat with the orange.

*If you do not have a mini bagel, eat only half of a larger one.

This breakfast has approximately 45 grams of carbs to 17 grams of protein making it okay for diabetics. 

I do not recommend this on a daily basis but it is perfectly okay from time to time.

Monday, December 5, 2011


Pastry for a two-crust pie
1/2 cup Splenda Granulated
1 tbsp whole-wheat flour
1/2 tsp ground cinnamon
4 large (5 to 6 medium) Granny Smith Apples, peeled and sliced
1 cup coarsely chopped cranberries

Preheat oven to 400 degrees.
Line a 9-inch pie plate with half the pastry; set aside.

In a large bowl, combine the Splenda, flour, and cinnamon blending well.  Add the apples and cranberries, tossing gently to coat completely.  Pour the mixture into the pastry lined pie plate.

Top the filling with a second pastry sheet.  Trim edges of pastry and fold under; crimp to seal.  Cut a couple of slits in the top pastry or pork several times with the tines of a fork so steam can escape.

Bake pie at 400 degrees for 40 to 50 minutes until the crust is golden brown and filling is bubbly.  If necessary, cover the edges with a rim of aluminum foil or a pie crust shield to prevent over-browning.

Allow to cool on a wire rack approximately 1 hour before cutting to serve.

Yield: 8 servings.

Saturday, December 3, 2011


1 3/4 cups water
1/8 tsp salt
1/2 cup uncooked long grain brown rice
1 medium (3/4 cup) Golden Delicious apple, chopped (do not peel)
1/2 cup fat-free milk
2 tbsp honey
2 tbsp dried cranberries, chopped
cinnamon for garnish, optional

In a heavy 2-quart saucepan with a lid, bring the water to a boil; add the rice and salt.  Cook, covered, over low heat for 40 to 45 minutes until the water is absorbed.  Stir occasionally during cooking.

Stir in the apple, milk, honey, and cranberries.  Cook, uncovered, 10 to 15 minutes until pudding is slightly thickened and creamy; stirring occasionally.

This pudding is delicious served warm or chilled.

Note:  Cinnamon is optional but remember that cinnamon is a blood sugar stabilizer and should be used regularly in your diet.

Yield: 6 servings of 1/3 cup each.
Per serving: 100 calories, 1 g fat, 61 mg sodium, 23 g carbs, 1 g fiber, 2 g protein (note: this is not a good carb to protein ratio and should be part of a meal that has more protein.)
Exchanges: 1 starch, .5 carb, 1.5 carb choices

Thursday, December 1, 2011


Do you need a portable sandwich for those busy times?   Try this recipe.  This is okay for breakfast on the run, too.

1 Whole-wheat Pita, halved
1/2 cup low-fat cottage cheese
1 small banana, sliced
4-5 walnut halves, chopped

Mix the cottage cheese, banana, and chopped walnuts together.  Divide mixture and use half to stuff each half of the pita pocket.

Approximately 46 g carbs and 21 g protein; a very good combination for a diabetic.

Wednesday, November 30, 2011


As of 2010 any of the following criteria can be used as an indication for a diabetes diagnosis:
  1. A1C over 6.5 (Must be performed in a lab using certified and standarized method.)
  2. Fasting plasma glucose over 126 (no caloric intake in the previous 8 hours)
  3. 2-hour plasma glucose over 200 after consuming 75 grams of glucose
  4. Random plasma glucose over 200 with symptoms of excessive urination, thirst, and unexplained weight loss.
While the A1C is not necessarily superior to the other methods, it is convenient because fasting isn't required.

Tuesday, November 29, 2011


1 cup warm (105 - 115 degrees) water
1 pkg active dry yeast
1 tbsp honey
4 cups (approximately) bread flour
2 cups buttermilk
1 tbsp salt
1 cup wheat germ
2 1/2 cups rye flour
1 egg white
1 tsp water
3 tbsp rolled oats

Place the warm water in a room-temperature bowl and stir in the yeast and honey.  Stir in 1 cup of the bread flour.  Let stand in a warm place until bubbly, approximately 20 to 25 minutes.

Mix the buttermilk and salt into the above mixture.  Add another 2 1/2 cups of the bread flour.  Mix to blend then beat until smooth.  Stir in the wheat germ and rye flour to make a stiff dough.  Turn out on a floured surface and knead until the dough is is springy, kneading in more bread flour if needed.  Place the dough in a greased bowl, turning over to grease top.  Cover with a kitchen towel and let rise in a warm place until doubled; about an hour and a half.

Punch down the dough and let rest 5 minutes.  Divide the dough in half and shape each half into a loaf.  Place in 2 greased 9-inch loaf pans.  Let rise until doubled in bulk, about 45 minutes.

In a small bowl or cup, lightly beat the egg white with the water; brush lightly over tops of loaves.  Sprinkle each loaf with half the oats.

Bake at 350 degrees about 40 to 45 minutes.  Bread will be done when lightly browned and produces a hollow sound when tapped. 

Remove bread from pans and cool on wire rack.
Note: File Photo

Monday, November 28, 2011


2 1/2 cups cubed cooked turkey
1 1/2 cups sour cream, divided
3 tsp taco seasoning mix, divided
1 can cream of mushroom soup, undiluted
1 1/2 cup shredded Mexican Blend Cheese
1 small onion, chopped
1/2 cup salsa
1/4 cup sliced black olives
10 (7-inch size) flour tortillas
Shredded lettuce for garnish
Chopped tomatoes for garnish

In a bowl combine the turkey, 1/2 cup of the sour cream, and half the taco seasoning mix, half of the soup, the onion, 1 cup of the cheese, the salsa and the olives.  Be sure to combine well. 

Place 1/3 cup of the mixture down the center of each tortilla.  Roll up and place seam side down in the prepared baking pan. 

In another bowl, combine the remaining sour cream, taco seasoning mix, and soup.  Stir to blend well then pour over the tortillas in the pan. 

Cover pan with foil and bake at 350 degrees for 30 minutes or until heated through.  Remove from oven, remove foil and sprinkle with the remaining cheese.  Garnish with shredded lettuce and chopped tomatoes.

Sunday, November 27, 2011


If you are looking for appetizers or snacks to serve when diabetics are around, these little triangles are a good idea.  Serve with hummus for a tasty but healthy snack.

6 pita bread rounds, split in half
1/2 cup butter, melted
1/2 tsp garlic powder
1/2 tsp onion powder
3/4 cup grated Parmesan cheese

Preheat oven to 350 degrees.
Set out 2 ungreased baking sheets.

Cut each bread half into six triangles.

In a 9 X 13-inch baking pan, mix the butter, garlic powder, and onion powder together.  Add the pita bread triangles and toss to coat well.  Add the Parmesan cheese and mix well.

Arrange in single layers on the two baking sheets.  Bake at 350 degrees for 12 to 15 minutes until lightly browned.

Makes 72 appetizer triangles.

Note: File Photo

Friday, November 25, 2011


Figs pack a powerful nutritional punch. They have more potassium, fiber, and calcium than other fruits and they contain antioxidants.

1/2 cup dried figs
6 tbsp hot water
1 tbsp Splenda Granulated
1/3 cup all-purpose flour
1/3 cup whole-wheat flour
1/2 cup quick oats
3/4 tsp baking powder
1/4 tsp salt
2 tbsp canola oil
3 tbsp low-fat milk
1 ounce cream cheese
1/3 cup 'fake'*powdered sugar
1/2 tsp vanilla

Preheat oven to 400 degrees.
Lightly spray cookie sheet with nonstick cooking spray; set aside.

Combine the figs, water, and Splenda in the food processor or blender. Process mixture until the figs are finely chopped; set aside.

Combine the flours, oats, baking powder, salt, in a medium mixing bowl. Add the canola oil and just enough milk, 1 tablespoon at a time, to have the mixture form a ball.

On a lightly floured surface, roll the dough into a rectangle about 9 x 12-inches. Place the dough on the prepared cookie sheet. Spread the fig mixture in a lengthwise strip about 2 1/2-inches wide down the middle of the dough. Make cuts alost to filling about every half inch on both of the long sides. Fold the strips over the filling, overlapping and crossing in the center.

Bake at 400 degrees 15 to 18 minutes until lightly browned.

Make icing by combining the cream cheese, powdered sugar, and vanilla in a small bowl; mix well. Drizzle over the cooled braid. Cut braid into 12 equal pieces.

*You can make your own powdered sugar by blending 3/4 cup Splenda Granulated and 2 tablespoons cornstarch in a blender or food processor until it becomes the consistency of powdered sugar. Store in an airtight container. Use exactly as you would powdered sugar.

Wednesday, November 23, 2011


1 lb ground beef
4 cups sliced zucchini
1 cup mayonnaise (not salad dressing)
1 cup low-fat cheddar cheese
1 cup Parmesan cheese
2 large eggs
1 onion, chopped
salt to taste
pepper to taste

Cook zucchini in 2 cups boiling water until tender.  Meanwhile, brown the ground beef with the onion until beef is no longer pink.  Stir while cooking to crumble.

Drain the zucchini and combine with the cooked beef and onion.  Stir in the remaining ingredients and transfer to a casserole dish that has been lightly sprayed with nonstick cooking spray.  Dot with butter and sprinkle with bread crumbs.

Bake 45 minutes to 1 hour at 350 degrees until the casserole is browned and bubbly.

Tuesday, November 22, 2011


1 pkg (8-oz) cream cheese, softened
1 can (40-oz) cut sweet potatoes, drained
1/4 cup + 2 tbsp Splenda Brown Sugar Blend
1/4 rounded teaspoon ground cinnamon
1 Granny Smith apple, chopped
2/3 cup chopped cranberries
1/2 cup white whole-wheat flour
1/2 cup oats, uncooked
1/3 cup cold butter
1/3 cup chopped pecans

Preheat oven to 350 degrees.
Lightly spray a 1 1/2-quart baking dish with nonstick cooking spray; set aside.

In mixer bowl beat the cream cheese, sweet potatoes, the 2 tbsp Splenda Brown Sugar Blend, and cinnamon until well blended.  Spoon the mixture into the prepared casserole.  Top with the apple and cranberries.

In a medium bowl mix the flour, oats, and 1/4 cup Splenda Brown Sugar Blend.  Cut the butter into the flour mixture until it resembles coarse crumbs.  Stir in the nuts and sprinkle over the fruit layer of the dish.

Bake at 350 degrees 35 to 40 minutes or until heated through and the topping is lightly browned.

Monday, November 21, 2011


1 lb skinless tilapia (other other firm white fish)
1 1/4 tsp ground cumin, divided
1 tsp chipotle hot pepper sauce
1 tsp garlic salt
2 tsp canola oil
1 red bell pepper, cut into strips
1 green bell pepper, cut into strips
8 corn tortillas, warmed
1/2 cup reduced-fat sour cream
1/4 cup chopped cilantro
4 limes

Combine the sour cream, cilantro, and 1/4 tsp of the cumin; set aside.

Cut the fish into bite-size (approximately 1-inch) chunks; toss with half of the hot pepper sauce, remaining cumin, and the garlic salt. 

Heat the canola oil in a large skillet over medium heat.  Cook the fish, turning gently, 3 to 4 minutes or until the fish is opaque in the center.  Transfer fish to a bowl and set aside.

Add the bell peppes to the skillet and stir-fry until tender, about 6 to 8 minutes.  Add the remaining half of the hot pepper sauce and heat through.  Return the fish to the skillet and toss with the peppers and heat through.

To serve, spoon the mixture into the warmed tortillas and top with the lime juice.  Serve with the cilantro sour cream sauce.

Saturday, November 19, 2011


1 head lettuce, chopped
1 pkg (10-oz) frozen peas, thawed
1/4 cup chopped red onion
1/2 cup diced celery
1/2 cup diced green bell pepper
1 can (8-oz) sliced water chestnuts, drained
2 cups mayonnaise
2 tbsp Splenda granulated
1/4 cup grated Parmesan cheese
8 bacon strips, fried crisp & crumbled

In a 9 x 13-inch baking dish layer ingredients in the order listed above.  Cover and refrigerate for several hours or overnight before serving.

Friday, November 18, 2011


If you are a meat and potatoes person, here is a good way for you to enjoy a favorite meal.  The protein in the pork will counteract some of the starch (which turns to sugar) in the potatoes.  And remember that moderation is key.  Don't eat all the potatoes!  A few wedges should be your limit.

1/3 cup olive oil
2 garlic cloves, minced
2 tsp rosemary
2 2 tsp thyme
1/2 tsp salt
1/4 tsp freshly ground black pepper
2 (approximately 1 lb each) whole pork tenderloins
2 lb new potatoes, quartered

Preheat oven to 375 degrees.

In a small bowl combine the oil, garlic, rosemary, thyme, salt, and pepper until blended.  Remove 3 tablespoons and rub onto the tenderloins.  Place tenderloins in a large roasting pan. 

Toss the potatoes with the remaining seasoning mix and arrange around the tenderloins in the pan.

Bake 35 to 40 minutes or until the meat registers at least 155 degrees on a meat thermometer and the juiced run clear.  Stir the potatoes about halfway through the cooking time.  Broil on the top oven rack for approximately 5 minutes to brown meat and potatoes.  Let stand for 5 minutes.  Slice and serve.

Yield: approximately 8 servings

Note: File Photo

Thursday, November 17, 2011


If you are a diabetic who loves pizza, do not be disheartened.  Make your own pizza starting with this healthy crust.

1 1/4 to 1 1/2 cups bread flour
3/4 cup whole-wheat flour
1/4 cup yellow cornmeal (not cornbread mix!)
1/4 cup flaxseed meal
1 tsp active dry yeast
3/4 tsp salt
1 cup warm water (105 to 115 degrees)

In a large bowl combine 1 cup of the bread flour, whole-wheat flour, cornmeal, yeast, flaxseed meal, and salt.  Add the warm water and stir until combined.  Turn the dough out onto a lightly floured surface.  Knead in enough of the remaining bread flour to make a soft dough that is elastic.  This should take about 3 to 5 minutes.  Shape the dough into a ball. 

Lightly grease a bowl and place the ball of dough into the bowl.  Turn ball once to allow top to be greased.  Cover dough and let rise in a warm spot for 2 to 3 hours until doubled in size.  Punch down the dough.

Turn the dough out onto a lightly floured surface and divide into two equal portions.  Cover and let rest for approximately 10 minutes before using.

Yield: Enough dough for 2 12-inch pizzas.

Tuesday, November 15, 2011


3 medium to large sweet potatoes
1/2 cup butter
1 1/4 to 1 1/2 cups Splenda granulated
3/4 tsp ground cinnamon
1/4 tsp ground nutmeg
3 large eggs, beaten
1 cup low-fat evaporated milk
1 tsp vanilla extract
1 unbaked sugar-free 9-inch pie shell
Sugar-free frozen whipped topping thawed for garnish, if desired

Cook the sweet potatoes covered in water to a boil; reduce the heat and simmer about 45 minutes until tender. 

Heat oven to 350 degrees.

Drain the potatoes and when enough, peel, remove blemishes, and mash.  Add the butter, Splenda, cinnamon, nutmeg, eggs, milk, and vanilla.  Using a wooden spoon, beat mixture until smooth.  Pour the mixture into the unbaked pie shell.

Bake pie at 350 degrees for 60 minutes.  If crust begins to get too brown, cover edge with a foil rim.

Note: Cinnamon is a blood sugar regulator so I have more cinnamon in this recipe than you may be used to.

Note: File Photo

Monday, November 14, 2011


1/4 cup butter, softened
1 cup creamy peanut butter
1 egg
2 tbsp honey
1/2 tsp vanilla extract
1 cup Splenda granulated
1/2 cup all-purpose flour
1 cup white whole-wheat flour
1/2 tsp baking soda
1/2 tsp salt

Preheat oven to 350 degrees.

In a large mixing bowl, using an electric mixer, beat butter and peanut butter until creamy.  Add the egg, honey, and vanilla extract; beat on high speed for 1 1/2 minutes.  Add the Splenda and beat on medium until well blended.

In a small mixing bowl, combine flours, baking soda, and salt.  Gradually add flours mixture to the creamy mixture while beating on low speed until well blended.  The mixture may appear crumbly; that is okay.

Dip dough out by level tablespoonfuls and roll into balls using your hands.  Drop the balls onto a lightly sprayed baking sheet about 2-inches apart.  Flatten the balls with a fork into a crisscross pattern.  Bake at 350 degrees for 7 to 9 minutes or until lightly browned around edges. 

Remove cookies to wire racks to cool completely.

Yield: 24 cookies
Per cookie: Approximately 120 calories, 10 g carbs, 4 g protein, 8 g (1 g saturated) fat, 150 mg sodium, 2 g sugar
Note: File Photo

Sunday, November 13, 2011


Walnuts are healthy and should be part of the diabetic's (everyone's* actually) diet.  This recipe for this sweet and spicy nuts are great for nibbling, game watching, or packaging as gifts for diabetics and others.

1 large egg white
1 teaspoon water
5 cups walnut halves or large pieces
1 cup Splenda granulated
1 teaspoon ground cinnamon
1/4 teaspoon salt, optional
1/4 teaspoon ground nutmeg
1/4 teaspoon ground allspice

In a large bowl, using a fork, beat the egg white and water together.  Add the nuts and toss to coat well.  In a small bowl combine the Splenda, cinnamon, salt if using, nutmeg, and allspice.  Sprinkle the spice mixture over the walnuts and toss to coat.

Grease a 15 x 10-inch baking pan.  Spread the nuts out evenly on the pan and bake, uncovered, for 20 minutes at 325 degrees.  Spread waxed paper out on a flat surface and transfer the nuts to the paper to cool.  Break into clumps.  For gifting, package in individual cellophane bags or decorative tins.  For parties, etc, display in a pretty dish.

Yield: 7 cups

*Except for those who have allergies to nuts or other health problems that cause them to avoid nuts.

Note: File Photo

Saturday, November 12, 2011


1 fully cooked spiral sliced ham (approx 8-9 lbs)
2 cups water
1/2 to 3/4 cup Splenda Brown Sugar Blend
1/4 cup no-sugar-added orange juice
1 cup Splenda sweetened orange marmalade
1/4 cup Dijon mustard

Preheat oven to 375 degrees.

Place the ham, cut side down, on a rack in a large roasting pan.  Pour the water into the pan; cover the ham with an aluminum foil tent.  Bake1 and 1/2 hours.

Meanwhile, in a small mixing bowl, whisk together the Splenda, orange juice, marmalade, and Dijon mustard.  Set mixture aside.

Remove the ham from oven and remove the foil tent.  Liberally brush the glaze mixture over the surface of the ham using 3/4 cup.  Leave the foil off and return ham to the oven for another half hour or until internal temperature is 140 degrees on a meat thermometer.

Remove from oven and let stand for 10 minutes before serving.  Place quartered oranges around ham to garnish, if desired.
Serves approximately 25.


3 tbsp flour
1 tbsp curry powder
3/4 tsp garlic salt
dash of red pepper flakes
1 lb boneless skinless chicken breasts or tenders
2 tsp roasted sesame oil
1 cup chicken broth
2 cups small cauliflower florets
1/2 cup julienned carrots
2 cups hot cooked brown rice
1/4 cup roasted salted cashews

In a large zip-top plastic bag combine the flour, curry powder, garlic salt, and red pepper flakes; add the chicken and shake well to coat all chicken pieces.

Heat the sesame oil in a large skillet over medium-high heat.  Add the chicken and stir-fry just until lightly browned, about 3 to 4 minutes.  (Chicken will not be done!)  Remove chicken from skillet.

Add the chicken broth and the remaining flour mixture in the bag to the skillet.  Stir well to combine.  Add the cauliflower floretsand the carrots; cover and cook over medium heat 3 minutes.

Return the chicken and any juices from it to the skillet, simmer a few minutes until the veggies are tender and the chicken is cooked through.  The sauce should be slightly thickened. 

Serve the chicken and sauce over the hot brown rice and sprinkle the cashews over the top.

Note: In this recipe the carbs and proteins are basically equal at around 30 grams each.

Friday, November 11, 2011


4 slices whole-grain bread of your choice
1/4 cup chopped bell pepper
1 thinly sliced green onion
1/3 cup cooked ham, chopped
2 eggs or 1/2 cup egg substitute
freshly ground black pepper to suit taste
2 slices reduced-fat cheese of your choice
nonstick cooking spray
Spray a small skillet with nonstick cooking spray and heat over medium heat. Add the bell pepper and onion; cooking while stirring until veggies begin to soften. Stir in the ham.
In a small bowl beat the eggs with the black pepper and pour over the ham mixture in skillet. Cook for a couple of minutes, stirring often, until the eggs are almost set.
Heat grill pan (or a medium skillet). Spray 1 side of each bread slice with the nonstick cooking spray (I like to use the butter flavored spray.) On the unsprayed side of two of the slices, place a slice of the cheese topped with half the egg mixture. Place the unsprayed side of the remaining bread slices over the egg mixture.
Grill the sandwiches approximately 2 to 3 minutes per side, using a spatula to press down lightly, until light brown.
To serve, cut the sandwiches in half and serve immediately while still hot.
Yield: 2 sandwiches 1 sandwich per serving.
Per sandwich: Approximately 270 calories, 24 g protein, 30 g carbs. Perfect for us diabetics.

Wednesday, November 9, 2011


2/3 cup boiling water
1 pkg (4-serving size) sugar-free raspberry gelatin
1/2 cup cold water
ice cubes to make above cold water = 1 cup
1 tub (8-oz) sugar-free frozen whipped topping, thawed
1 reduced-sugar graham cracker pie crust (there is a recipe on this blog)
1/4 cup fresh raspberries for garnish, if desired

In a large bowl stir the boiling water into the raspberry gelatin at least 2 minutes to completely dissolve (gelatin must be completely dissolved).  Add the ice water to the gelatin mixture, stirring until ice melts. 

Using a wire whisk, stir in the whipped topping until mixture is smooth.  Chill approximately 15-18 minutes until the mixture will mound up.  Spoon into the prepared crust.  Refrigerate at least 4 to 5 hours or overnight.

Before serving, garnish with the whole fresh raspberries, if desired.

Yield: 6 to 8 servings

Note: File Photo

Tuesday, November 8, 2011


Poultry is a good lean protein and a good source of necessary minerals.  It should be a part of a diabetic's healthy diet.  Having said that, let me add this; beware of ground poultry.  Read the fine print before you purchase packages of ground chicken or turkey!  They often contain skin which can really push the fat into an unhealthy level.  You don't have to avoid it, just beware of what you are buying!

Monday, November 7, 2011


1 1/4 cups graham cracker crumbs
3 tbsp Splenda granulated
6 tbsp butter, melted

Combine crumbs and sugar in a medium bowl.  Stir in the melted butter until well blended.  Press mixture onto the bottom and sides of a 9-inch pie plate.  Chill 1 hour before filling with your favorite pie filling.

Sunday, November 6, 2011


3 to 3 1/2 lb. pork tenderloin
1/2 cup chopped green onions
2 1/4 cups chicken broth
1/2 cup red wine vinegar
2 tbsp extra virgin olive oil
4 cloved garlic, minced
1 tbsp fresh rosemary, minced (or 1 tsp dried, crushed)
pepper to suit your taste
1 tsp salt, optional
2 tbsp cornstarch
1/4 cup cold water

Place roast in a large resealable plastic bag.

Combine onions, 1/4 cup of the chicken broth, vinegar, oil, garlic, rosemary and pepper; pour over roast. Refrigerate 4-8 hours, turning occasionally.

Preheat oven to 350 degrees.
Remove roast from refrigerator and bag. Place roast, fat side up, in an ungreased shallow roasting pan. Combine marinade with the remaining broth and pour over roast. Sprinkle with salt, if desired. Bake, uncovered, for 2 to 2 1/2 hours or until a meat thermometer reads 160 to 170 degrees. Remove from oven and pan and place on a warm serving platter. Let stand 10 minutes before slicing.

Meanwhile, skim fat from pan juices. Stir the cornstarch and water together until smooth; add to the pan juices. Bring juices to a boil over medium heat; boil, stirring, for 2 minutes. Serve with roast.

Note: File Photo

Saturday, November 5, 2011


Layer 1:
1 cup white whole-wheat flour
1/2 cup butter, melted
1/2 cup finely chopped pecans

Preheat oven to 340 degrees.

Combine all the ingredients together in a medium bowl and mix together thoroughly.  Pat into the bottom of a 13 x 9-inch glass baking pan.  Bake at 350 degrees for 12 to 15 minutes until lightly browned.  Remove from oven and allow to cool completely.

Layer 2:
1 brick (8-oz) light cream cheese, softened
1 cup sugar-free powdered sugar*
1 cup sugar-free frozen whipped topping, thawed

Mix all three ingredients together and spread over the top of layer one.  Refrigerate until thoroughly chilled.
*Directions for making sugar-free powdered sugar is available on this blog.

Layer 3:
2 pkg (4-serving size) sugar-free chocolate instant pudding mix
3 cups fat-free milk
1 tsp vanilla extract

Mix all ingredients together in a mixing bowl and beat until thickened.  Pour over layer two.  Refrigerate again to chill through.

Layer 4:
Additional sugar-free whipped topping, thawed
1 cup chopped pecans
1/2 cup sugar-free chocolate chips for garnish, if desired

Spread the whipped topping completely over the chocolate layer.  Sprinkle the chopped pecans over the whipped topping.  Garnish by sprinkling the chocolate chips over the top, if desired.

*Directions for making "fake" or sugar-free powdered sugar are available on this blog.

Thursday, November 3, 2011


3 medium zucchini
1/2 tsp salt
5 tbsp white vinegar
1 garlic clove, minced
1/4 tsp thyme
1/2 cup olive or canola oil
1 cup garbanzo beans, drained
1/2 cup sliced pitted black olives
3 green onions, minced
1 canned chipotle chili pepper in adobo sauce, drained, seeded, minced
1 ripe avocado
3 tbsp grated Romano cheese
1 head Boston lettuce, cored, separated into leaves
sliced tomatoes for garnish
fresh cilantro sprigs for garnish

Cut the zucchini lengthwise in half and then cut crosswise into 1/4-inch slices.  Place in a medium bowl with the salt and toss to mix.  Spread zucchini out on multiple layers of paper towels and let stand at room temperature 30 minutes to drain.

Combine the vinegar, garlic, and thyme in a large bowl.  Gradually whisk in the oil in a steady stream and continue whisking until thoroughly blended.

Pat the zucchini dry and add to the dressing.  Add the beans, olives, and green onions tossing lightly to coat.  Cover and refrigerate at least 30 minutes or up to 4 hours, stirring occasionally.

Add the chipotle chili to the salad just before serving.  Stir gently to mix in.  Peel, pit, and cut the avocado into 1/2-inch cubes.  Add the avocado and the Romano cheese; toss lightly to mix.

Serve in a shallow lettuce-lined bowl or rimmed plate.  Garnish with the sliced tomatoes and cilantro sprigs, if desired.

Wednesday, November 2, 2011


4 boneless skinless chicken breasts
1 tbsp olive or canola oil
2 tsp chopped fresh thyme or 3/4 tsp dried thyme
1/2 tsp salt
1/2 tsp freshly ground black pepper
8 cups mixed salad greens
1/4 cup reduced-fat balsamic vinaigrette
1 cup cherry tomatoes, halved

Place the chicken breasts between two pieces of plastic wrap and pound into a thickness of 1/2-inch.  Drizzle the oil over the chicken and sprinkle with the salt, pepper, and thyme.

Spray a grill pan with nonstick cooking spray.  Cook chicken on the grill at a medium-high heat for 3 to 4 minutes per side or until the juices run clear.  Chicken is not done until the juices run clear!

Toss the salad greens with the vinaigrette and tomatoes; divide between 4 plates.  Place a chicken breast atop the greens on each plate.

Yield: 4 servings
Per serving: 258 calories, 41 grams protein and 11 grams carbohydrates


If you enjoy giving food gift jars as gifts or make them to sell at craft shows, etc, this is a good one for diabetics as well as the general public.
Layer the ingredients in a quart jar:
1/2 cup barley
1/2 cup split peas
1/2 cup brown rice
1/2 cup lentils
2 tbsp dried minced onion
2 tbsp dried parsley
2 tsp salt
1/2 tsp pepper
2 tbsp beef bouillon granules
1 tsp dried cumin
1 pkg dehydrated onion soup mix
Attach recipe for TUSCAN MARKET SOUP
1 jar Tuscan Market Soup Mix
3 quarts water
2 stalks celery, chopped
2 carrots, sliced
1 cup shredded cabbage
1 can (28-oz) crushed tomatoes
Combine ingredients and place in a soup pot; cover. Cook over medium heat and simmer 1 hour or until the vegetables are tender.

Tuesday, November 1, 2011


1 1/2 cups unsweetened coconut
1/4 cup Splenda Granulated
1/2 cup all-purpose flour
1/4 cup whole-wheat flour
2 tsp vanilla
2 large egg whites
1 pkg (3.4-oz) sugar-free instant lemon pudding mix
2 cups fat-free milk
1 carton (8-oz) sugar-free frozen whipped topping, thawed
1 tbsp unsweetened flaked coconut, toasted, for garnish

Preheat oven to 400 degrees.
Lightly grease 24 mini muffin cups; set aside

In a mixing bowl combine the unsweetened coconut, Splenda, flours, vanilla, and egg whites, stirring well to blend.  Divide the mixture evenly amoung the 24 mini muffin cups and press the mixture into the bottom and up the sides to form a shell.

Bake shells at 400 degrees until the edges are lightly browned.  Cool in the pan on a wire rack for about 2 minutes.  Remove from the pan and allow to cool completely on the wire rack.

Prepare the pudding mix according to the package directions using the milk in the recipe.  Spoon the pudding evenly into the tartlet shells.  Top each with 2 teaspoons of the whipped topping.  Sprinkle the toasted coconut over the tops of the tartlets.

Yield: 24 tartlets
Note: File Photo

Sunday, October 30, 2011


3 bunches fresh broccoli
1 tbsp Splenda Granulated
1 tsp salt
1 tsp pepper
1 cup cider vinegar
1 tbsp dried dill
1 1/2 cups canola oil
1 tsp garlic powder
lemon slices for garnish

Remove the stalks from the broccoli (can be saved and used later in soup, etc).  Separate the broccoli heads into smaller flowerettes and place in a shallow container; set aside.

In a small bowl, using a wire whisk, combine the Splenda, salt, pepper, vinegar, dill, canola oil, and garlic powder until well blended.  Pour the dressing over the broccoli tossing gently to coat all the broccoli.  Cover and refrigerate for 24 hours, stirring several times during that time.

To serve, garnish with the lemon slices.

Saturday, October 29, 2011


1/2 lb (approximately 24) small raw shimp with tails, peeled
1 1/2 tsp paprika
1/2 tsp garlic powder
1 tsp Italian seasoning
1/4 tsp black pepper
1 tbsp olive or canola oil
1/2 cup sliced and separated small red onion
1 1/2 cups grape tomatoes, halved
Lemon wedges, optional

In a small bowl combine the paprika, garlic powder, Italian seasoning and black pepper.  Place the mixture into a zip-lock type food bag and add the shrimp.  Seal bag and shake bag well to coat the shrimp.

Coat a large (preferably cast iron) skillet with nonstick cooking spray and heat over medium-high heat.  Add the oil to the hot skillet then add the shrimp.  Cook shrimp, turning occasionally, for 4 to 5 minutes or until the shrimp are pink and opaque. 

Add the red onion and the tomatoes to the shrimp and cook, gently stirring often, for a minute or so until the tomatoes are hot and the onion is wilted.

Serve with the lemon wedges, if desired.

Note: This recipe makes 4 servings each having 13 g protein to 5 g carbohydrates making it ideal for diabetics.  Each serving is around 112 calories and less than 1 gram saturated fat.

Friday, October 28, 2011


1 can (20-oz) sliced pineapple in its juice
1 garlic clove, pressed
1 tbsp cornstarch
2 tsp Worcestershire sauce
2 tsp Dijon mustard
1 tsp dried rosemary, crumbled
3 whole chicken breasts, split
1 tsp salt
1 small lemon, thinly sliced

Preheat broiler.

Drain the pineapple; reserve the juice.  Combine the juice with the garlic, cornstarch, Worcestershire sauce, mustard, and rosemary. 

Arrange the chicken, skin side up in a shallow baking dish; sprinkle with the salt.  Broil until browned.

Stir the prepared sauce and pour over the chicken.  Bake at 400 degrees for 30 minutes.  Arrange the pineapple and lemon around the chicken and spoon sauce over all.  Bake an additional 5 minutes.

Yield: 6 servings

This dish has the natural sugar of the pineapple and juice.  However, the protein of the chicken gives you a good carb to protein ratio.


1 lb ground beef
1 cup chopped onion
1 cup chopped green bell pepper
1 can (28-oz) diced tomatoes
1 can (8-oz) tomato sauce
2 tsp chili powder
1 tsp salt
1/8 tsp cayenne
1/8 tsp paprika
1 can (16-oz) chili beans, drained

In a large skillet brown the ground beef, stirring to crumble, along with the chopped onion and bell pepper.  Drain off the excess fat.  Stir in the diced tomatoes including the juice, tomato sauce, chili powder, salt, cayenne, and paprika.  Heat to boiling; reduce the heat, cover and simmer for 1 1/2 hours.  Stir in the chili beans and cook another 30 minutes.

Yield: 4 servings

Thursday, October 27, 2011


4 boneless pork chops (about 1 1/4 lbs)
1/2 tsp salt
1/4 tsp freshly ground black pepper
2 tbsp canola oil
1/4 cup apricot nectar
1/4 cup water
1/4 cup reduced-sodium soy sauce
1 garlic clove, minced
1/3 cup sugar-free apricot preserves
2 cups hot cooked brown rice, optional

Sprinkle the salt and pepper evenly over the pork chops.  Heat the canola oil in a large skillet over medium-high heat.  Add the pork chops to the skillet and cook until browned on both sides, turning once.  This should take about 10 minutes.

In a small bowl combine the apricot nectar, water, soy sauce, garlic, and preserves; mix together well.

Pour the apricot mixture over the pork in the skillet and reduce the heat to low.  Cover skillet and simmer until the pork is cooked through, about 20 minutes depending on the thickness of the chops.

Serve over the hot brown rice, if desired.  Add some steamed broccoli and you have a tasty, healthy meal.

Tuesday, October 25, 2011


When you just have to have a pizza, make this healthy pizza rather than picking up the phone!
1 tube refrigerated pizza crust
olive oil nonstick cooking spray
2 tbsp shredded mozzarella cheese
1 small garlic clove, minced
2 tbsp lite Ranch salad dressing
1 pkg (6-oz) refrigerated cooked chicken breast strips, chopped
1/3 cup finely chopped red bell pepper
1/3 cup thinly sliced and diced red onion
1/2 cup torn baby spinach
1 1/2 cups shredded Italian-blend cheese
1 tsp pizza seasoning
Preheat oven to 400 degrees.
Lightly grease a 12-inch pizza pan or use a pizza stone.
Unroll on the pizza dough onto the pan. Starting in the center, press out the dough to the edge of the pan. Lightly spray the crust with an olive oil cooking spray. Sprinkle the mozzarella cheese and the garlic over the dough.
Bake the dough 8 to 10 minutes or until lightly browned. Remove from oven and spread the Ranch dressing over the top. Top the dressing with the chicken, bell pepper, onion, and spinach. Sprinkle the Italian-blend cheese and the pizza seasonings over the top.
Return to oven and bake 9 to 12 minutes or until the cheese is melted and the pizza is hot.
Yield: 4 servings


Pastry for a 2-crust pie
1 can (14.5-oz) pitted red tart cherries, undrained
1 pkg (12-oz) frozen raspberries, thawed
1 cup fresh blueberries, or frozen blueberries, thawed
1 cup Splenda Granulated
1/4 cup cornstarch
2 tbsp butter
Preheat oven to 375 degrees.
Line a 9-inch deep-dish pie plate with pastry; set aside.
Drain the cherries, raspberries, and blueberries (if frozen); reserve 1 cup of the juices. Set the berries and the juices aside.
In a medium saucepan combine the Splenda and the cornstarch; gradually stir in the cup of juices. Cook mixture over medium heat while stirring constantly. When mixture begins to boil, cook for 1 minute, stirring constantly. Stir in the butter, cherries, and berries. Allow to cool slightly and pour into the pie shell.
Top filling with the second pastry and place over the filling. Trim the crusts to even out if necessary. Fold the pastry under and crimp edges to seal. Cut some slits in the crust for steam to escape.
Bake pie 40 to 45 minutes or until the crust is golden brown and filling is bubbly. To prevent the edge from excess browning, cover with foil strips or a pie crust shield.
Cool completely on a wire rack. Cut into 8 wedges for serving.
Top with whipped cream or sugar-free vanilla ice cream, if desired.

Monday, October 24, 2011


4 medium sweet potatoes
3/4 cup Splenda Granulated
1/2 cup fat-free evaporated milk
2 tsp grated orange rind
1/4 cup fresh orange juice
2 tsp vanilla extract
1 egg, lightly beaten
1/2 cup whole-wheat flour
3 tbsp butter, melted
1 cup panko bread crumbs
1/2 cup finely chopped pecans
2 tbsp butter, melted
3 tbsp sugar-free maple-favored syrup

Preheat oven to 375 degrees.

Place the sweet potatoes on a baking sheet and bake for 1 hour or until done.  Cool to the touch; peel and mash.  Reduce oven temperature to 350 degrees.

Lightly grease or spray a 9 x 13-inch baking dish; set aside.

Combine the mashed sweet potatoes, Splenda, evaporated milk, orange rind and juice, vanilla extract, egg, flour, and 3 tablespoons of melted butter together.  Beat at medium speed with an electric mixer until smooth.  Spoon the mixture into the prepared baking dish.

In a small bowl combine the panko crumbs, pecans, 2 talespoons melted butter and the maple-flavored syrup together.  Sprinkle this mixture over the sweet potato mixture.  Bake for 1 hour at 350 degrees.

Yield: 14 servings.

Saturday, October 22, 2011


1 cup reduced-fat biscuit baking mix
2 teaspoons Splenda granulated
1 tsp grated orange peel
3 to 4 tbsp fat-free half-and-half cream
1 teaspoon Sugar*
Warm Apple Cinnamon Topping (Recipe follows)
3 tbsp sugar-free frozen whipped topping, thawed

Preheat oven to 450 degrees.
Line a cookie sheet with parchment paper.

In a medium-sized bowl combine the biscuit mix, Splenda, and orange peel.

Stir in the cream, 1 tablespoon at a time, until a soft dough comes together.  On a lightly floured surface, knead dough 10 times.  Turn dough out on work surface and using a biscuit cutter or a 2-inch wide glass, cut the dough into cakes.  Rework dough to make a total of 6 shortcakes.  Place the shortcakes on the prepared baking sheet; sprinkle the tops with the sugar.

Bake cakes at 450 degrees for 12 to 15 minutes or until a light golden brown.

While the shortcakes are baking, prepare the following Warm Apple Cinnamon Topping:
1 1/2 tsp butter
3 cups thinly sliced apples
1/4 tsp cinnamon
1/2 cup non-sweetened apple juice**
1 tsp Splenda granulated

Melt the butter in a large heavy-duty skillet.  Add the sliced apples and cinnamon; cook over medium heat up to 5 minutes until the apples are tender.  Add the apple juice and Splenda.  Increase the heat and cook 30 seconds or until the juice is reduced by about half and the mixture is syrupy.

To assemble: Split each shortcake in half crosswise.  Evenly divide the topping and place over the bottom halves of the shortcakes.  Place tops of cakes over the apple topping.  Spoon a half tablespoon of the thawed whipped topping over each of the shortcakes.  Sprinkle lightly with cinnamon, if desired.

*Use Splenda Granulated if your blood sugar requires you to stay totally off sugar.
**If you need to lower your sugar intake, use 1/4 cup apple juice with 1/4 cup water.

Thursday, October 20, 2011


Note:  Ask your butcher to 'French' the racks for you.

2 (8 rib) lamb roasts, butcher frenched
1 tsp salt
1/2 tsp freshly ground black pepper
2 tbsp olive or canola oil
1/2 cup fresh breadcrumbs
1/4 cup minced fresh flat-leaf parsley
1 tbsp minced fresh rosemary
1/2 tsp salt
1/2 tsp freshly ground black pepper
4 large garlic cloves, minced
2 tbsp mayonnaise
2 tbsp Dijon mustard
Fresh rosemary for garnish, if desired

Pat the lamb dry using paper towels and season with the first listed salt and pepper.  Heat the oil in a large nonstick skillet oer high heat.  Cook the lamb rack in the hot oil for 3 to 4 minutes on each side or until browned on both sides.  Place the lamb on a rack in a broiler pan.

In a small bowl combine the breadcrumbs with the flat-leaf parsely, rosemary, salt, pepper, and garlic.

Combine the mayonnaise and Dijon mustard in a different small bowl.  Brush mixture over the meaty top side of the racks; pat the herb mixture onto the mayonnaise mixture to hold in place.

Bake at 350 degrees for 20 to 25 minutes or until a meat thermometer inserted into the thickest part of the rack registers 145 degrees for medium rare.  Remove from oven and allow to stand for 10 minutes.  Garnish the platter with the fresh rosemary, if desired.

To serve, cut each rack into 4 double chops.

Yield: 8 servings

Wednesday, October 19, 2011


3 tbsp flour
3 garlic cloves, minced
1/2 tsp dried marjoram
1/2 tsp rubbed sage
1/2 tsp salt
1/2 tsp freshly ground black pepper
1 1/4 lbs boneless pork loin, trimmed and cut into cubes of approx. 1-inch
2 tsp olive or canola oil
1 green bell pepper, cut into thin strips
1 red bell pepper, cut into thin strips
1 yellow bell pepper, cut into thin strips
1 1/2 cups canned crushed tomatoes
1/4 cup low-sodium chicken broth
Preheat broiler.
Spray a large rimmed baking sheet with nonstick cooking spray.

In a medium bowl combine the flour, garlic, marjoram, sage, salt, and black pepper; add the cubed pork and toss to coat. Shake pork cubes to remove excess flour and place in a single layer on the prepared baking sheet. Reserve the flour. Drizzle the oil over the pork and broil 5-inches from the heat, turning frequently, until light brown (about 10 minutes).

Place the browned pork along with any juices to the slow cooker or crockpot. Stir in the bell peppers, tomatoes, chicken broth, and the reserved flour mixture until smooth. Place lid on the cooker and cook 3 to 4 hours on high or 6 to 8 hours on low, until the meat is tender.

Tuesday, October 18, 2011


2 tbsp butter
1 small onion, minced
1 pkg (8-oz) fresh sliced mushroom
1/2 tsp salt
1 pkg (10-oz) frozen mixed vegetables, thawed and drained
3 cups chopped or shredded rotisserie chicken
1 can reduced-sodium cream of chicken soup
2/3 cup low-fat milk
1 tbsp lemon juice
1 sheet frozen puff pastry, thawed

Melt butter in a large skillet over medium heat.  Add onion to the butter and cook, stirring occasionally, a few minutes until tender.  Add the mushrooms and salt to the onions.  Cook until the liquid evaporates and mushrooms are lightly browned.  Add the vegetables, chicken, soup, milk, and lemon juice; stir to blend well.

Pour the mixture into a 10-inch deep dish pie plate that has been lightly sprayed with nonstick cooking spray.  Place the sheet of puff pastry and trim off excess pastry.  Bake at 375 degrees for 30 to 35 minutes or until the filling is bubbly and the crust is browned.

Yield: 6 servings

Note: The puff pastry makes this pot pie much better for a diabetic than a regular flour crust.  The chicken and mushrooms give this dish a good amount of protein versus carbs.


1 pkg (12-oz) uncooked whole-grain ziti pasta
1 lb lean ground beef
3 cups sugar-free or low-sugar marinara or pasta sauce
1 pkg (8-oz) shredded mozzarella cheese
1/2 cup freshly grated Parmesan cheese
1 cup ricotta cheese
3 tbsp pesto sauce
1/4 tsp crushed red pepper
Fresh grated Parmesan cheese

Cook pasta according to pkg directions; drain.

While pasta cooks, brown the ground beef in a nonstick skillet and drain well. 

In a large mixing bowl combine the cooked pasta with the browned beef.  Add the 2 cups of the marinara sauce, half the mozzarella cheese, half the Parmesan cheese, the ricotta cheese, pesto sauce and red pepper.  Stir until well blended.

Spray a 9 x 13 x 2-inch baking dish with nonstick cooking spray.  Spoon the ziti-beef mixture into the baking dish.  Spoon the last cup of marinara sauce over the casserole.  Sprinkle with the remaining halves of the Mozzarella and Parmesan cheeses.

Bake the casserole at 400 degrees for 30 minutes or until the cheeses are melted and the casserole is bubbly.  Serve with additional grated Parmesan cheese.

Yield: 6 to 8 servings


1/2 cup salt-free butter
2 1/4 cups Equal Sugar-Lite, divided*
2 eggs or 1/2 cup egg substitute
1 1/2 cups flour
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/2 cup fat-free milk
4 slices unsweetened canned pineapple, drained on a paper towel
non-stick vegetable cooking spray
1/2 cup unsweetened pineapple juice

Preheat oven to 350 degrees. Spray a 6-cup Bundt pan with cooking spray and set aside.
In a large mixing bowl, combine butter and 2 tablespoons Equal until light and fluffy. Add remaining Equal, except for 1 tablespoon. Add eggs, 1 at a time, beating well at medium speed of an electric mixer. Combine flour, baking powder, baking soda, and salt. Add to the creamed mixture alternately with milk, beginning and ending with the flour mixture. Beat at low speed after each addition. Cut pineapple into 1/2-inch pieces and gently fold into the batter. Spoon batter into the prepared Bundt pan. Tap down to remove air bubbles. Bake 45-50 minutes or until a wooden toothpick inserted in the center comes out clean.
While cake is baking, combine pineapple juice and the reserved 1 tablespoon Equal. Stir well to be sure Equal is dissolved. When cake is removed from the oven, immediately pour mixture over the cake. Let cake stand in pan for 5 minutes. Remove from pan and cool on a wire rack.

12 servings. Each serving equals about 130 calories, 17 g carbs and 3 g protein

*Splenda Baking Blend may be used instead of Equal.

Monday, October 17, 2011


I have had several ask me if they should eat regular yogurt or Greek yogurt. As with all things, there are pluses and minuses on each side. It all depends on your nutritional needs. For us diabetics, Greek is probably better but only if you go for the low-fat or fat-free versions. Greek yogurt goes through an extensive straining process that removes much of the liqud whey, lactose, and sugar. This is the process that gives it its thick consistency. In basically the same number of calories, Greek yogurt can cut the sugar content to half that of regular yogurt. This straining process also makes Greek yogurt better for the lactose-intolerent.

This chart offers you a general nutritional value of the two types:
Greek - (5.3 ounces, nonfat, plain)
Calories: 80
Total fat: 0 grams
Cholesterol: 10 milligrams
Sodium: 50 milligrams
Sugar: 6 grams
Protein: 15 grams
Calcium: 15 percent on a 2,000-calorie diet
Regular (6 ounces, nonfat, plain)
Calories: 80
Total fat: 0 grams
Cholesterol 5 milligrams
Sodium: 120 milligrams
Sugar: 12 grams
Protein: 9 grams
Calcium: 30 percent on a 2,000-calorie diet.

Saturday, October 15, 2011


I know I repeat myself sometimes, but this is important.  As a diabetic, you cannot just purchase and eat an item because it is labeded "healthy."  Many foods, including those labeled "healthy" and many times especially those labeled "healthy," have way too much sugar!  For example; a popular Yogurt Parfait with Fruit has 38 grams of sugar per parfait!  An average Bran Muffin has 16 grams of sugar, and granola cereal - how often are you told to eat healthy granola? - averages around 13 grams of sugar per serving.  I am not belittling these foods, just reminding you that the word "healthy" does not mean low in sugar.  Beware!

Thursday, October 13, 2011


‎"Everything you eat and drink changes the chemistry of your blood. Our cell membranes are lined with fats that are comprised primarily of those we've eaten in the last 90 days." Keith I Block, MD, Medical Director of the Block Center for Integrative Cancer Treatment and Director of Integrative Medical Education at University of Illinois College of Medicine. Did you note he says "in the last 90 days"? You cannot change your body overnight. You do it steadily over time!

Tuesday, October 11, 2011


4 oz unsweetened baking chocolate
1 1/2 sticks butter, softened
1 cup Splenda Sugar Blend
3 eggs, lightly beaten
1 tsp vanilla extract
1/2 tsp almond extract
1/4 cup garbanzo bean flour*
1/2 cup whole-wheat flour
1/2 tsp salt
1 tsp baking powder
1 cup chopped toasted almonds

Preheat oven to 350 degrees or 325 degrees for a dark baking pan.
Spray a 9 x 13 x 2-inch baking pan with nonstick cooking spray; set aside.

In a large microwave-safe bowl melt the baking chocolate and the butter together, cooking about 1 1/2 minutes; stir until smooth.  Add the Splenda to the chocolate mixture and stir to blend well.  Add the eggs, vanilla extract and almond extract, blending well.

Combine the two flours with the salt and baking powder; stir into the chocolate mixture along with the almonds.  Stir to blend well.  Pour the batter into the prepared pan and bake for approximately 30 minutes or until a toothpick inserted in the center almost comes out clean.  Do not overbake.

*All purpose may be used but garbanzo is better for diabetics.

This is a file photo that is not this exact recipe.

Monday, October 10, 2011


1 lb pork tenderloin, cut into 8 slices crosswise
3 tbsp seasoned bread crumbs
1 tbsp grated Parmesan cheese
1 tsp salt
1/4 tsp pepper
2 tbsp canola oil
1 small onion, chopped
1 garlic clove, minced

Place each tenderloin slice on a flat surface and using the heel of your hand, flatten to approximately 1/2-inch.

In a pie place or shallow bowl combine the bread crumbs, Parmesan cheese, salt and pepper.  Dredge the tenderloin slices through the mixture to coat. 

Heat the canola oil in a large frying pan and cook the tenderloin with the onion and garlic 10 to 15 minutes or until cooked through. 

Note: File Photo


2/3 cup water
1/2 cup Splenda granular
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.


1 cup sliced carrots
1/2 cup sliced celery
1/3 cup chopped onion
1 tbsp olive oil
5 cups water
1/2 (4 cups) small head of cabbage, chopped
1 cup dry lentils, rinsed and drained
1 cup tomato puree
1 1/2 tsp Splenda Granulated
1 1/2 tsp salt
1/2 tsp dried oregano
1/4 tsp pepper

In a large saucepan cook the carrots, celery, and onion in hot olive oil for about 5 minutes or until crisp-tender.  Stir in the water, cabbage, lentils, tomato puree, Splenda, salt, oregano, and pepper.  Bring to boiling; reduce heat.  Cover and simmer for 45 minutes or until lentils are very soft.  Ladle into bowls. 

Yield: 5 main-dish servings
Per serving: 210 calories, 3 g (0 sat) fat, 0 mg cholesterol, 938 mg sodium, 35 g carbohydrates, 15 g fiber, 13 g protein. 
This is a file photo.

Saturday, October 8, 2011


2 lb fresh green beans, ends removed and broke into bite-size pieces
2 tbsp finely chopped onion
2 tbsp extra-virgin olive oil
1 tbsp vinegar
1 garlic clove, minced
1/2 tsp salt
1/4 tsp pepper
2 tbsp Panko bread crumbs
2 tbsp grated Parmesan cheese
1 tbsp butter, melted
Cook the beans in a small amount of water until crisp tender; drain. Add the onion, olive oil, vinegar, minced garlic, salt and pepper; toss to coat the beans. Place the beans in an ungreased 1-quart baking dish. Toss the Panko crumbs with the cheese and butter; sprinkle over top of the beans. Bake, uncovered, at 350 degrees for 20 to 25 minutes or until topping is golden brown.

Yield: 6 to 8 servings
Note: This is a file photo

Thursday, October 6, 2011


1 1/2 lbs cauliflower cut into large florets
3 cloves garlic
2 cans low-sodium chicken broth
1/8 tsp salt
dash fresh-ground black pepper
2 tbsp chopped chives

In a large saucepan, combine cauliflower, garlic and broth. Be sure cauliflower is completely covered by liquid, adding water if necessary. Bring to a boil, reduce heat to medium-low and simmer until cauliflower is tender, about 12-14 minutes. Reserve 2 tablespoons of cooking liquid and drain remaining liquid off cauliflower. Transfer cauliflower and garlic to a food processor and process until smooth, gradually pulsating in the reserved liquid as needed to moisten the mixture. Season with salt and pepper. Top with chives. Serve warm.

A 1/2 cup serving of this recipe has 6 grams carbs and 4 grams protein making it a good diabetic choice.

Note: File Photo

Wednesday, October 5, 2011


I know! Most of us hate the word exercise, let alone the actual activity involved. Well, get over it! Once we've allowed ourselves to become diabetic, we no longer have a choice. We must exercise!

Yes, you read that right. I really did say, "Once we've allowed ourselves to become diabetic." I'm talking to us Type 2 diabetics on that one, you Type 1s don't have to accept that remark. Now before you get all mad, have steam coming out your ears and start sputtering, "Who does she think she is, telling me I'm responsible for the fact I became diabetic," hear me out. Did you know you had diabetes in your family history? Did a doctor ever tell you to lose weight? Did a doctor ever tell you to change your diet or lifestyle? Did a doctor ever tell you to get more exercise (there's that dirty word again)? Did you gorge on sweets and/or carbs? You get the point. But there is a diabetic prescription: EXERCISE!

We helped to create this problem in our bodies, now we have to take our medicines. And that doesn't stop with pills and shots. Just consider exercise another of the medicines we have to take. I read somewhere that exercise is the diabetes treatment almost everyone can benefit from. I backed up, read that again and the light bulb came on. I got it! Exercise is another of our treatments and we need to think of it as such. It's not something we know we should do, something we might get around to someday, but something we have to do just as we have to take our other prescriptions the doctor gives us.

We don't, however, have to go out and join a gym or buy expensive equipment. Of course you can if you want to and it is a good thing to do, but it isn't necessary. We can work exercise into our everyday lives! We Americans have become very lazy as a whole. This is often caused by some terrific technological advances and inventions. But we can't use that as an excuse. Following are some easy ways to get started adding more exercise into your everyday routine. Give them a try. After all it is YOUR life that matters.

1. Hide the remote controls; they make it too easy to be lazy. This includes the garage door remote. Getting in and out of the car to open the garage door is good exercise.

2. Carry your groceries from the car to the kitchen one bag at a time. More steps and lifting; more exercise.

3. Instead of stacking things by the stairs to avoid extra trips up and down, make the trips. Stairs are a great way to get exercise.

4. Push the kids or grandkids on the swings. Play frisbee with them, etc. Quality time with the children is an added benefit.

5. Go for a walk. Start with a short walk and work your way up to several blocks or 30-40 minutes. If the weather is bad, go to the local mall and walk.

6. Walk around while talking on the phone instead of plopping down in a comfy chair.

7. Stop driving around the parking lot for ten minutes trying to get a parking spot next to the entrance. Park farther away and enjoy the walk.

8. Put items you use often on higher shelves so you do more stretching and reaching to get them.

9. Housework is an excellent exercise. Vacuum an extra time per week, etc.

10. Gardening is another wonderful exercise.

I'm sure you can think of other ways to add exercise to your daily routine. Take that prescription seriously. Do whatever works for you but do something! Take that most-hated prescription: EXERCISE!