WELCOME TO DIABETIC ENJOYING FOOD

I have chosen this name for this blog because it truly states my story. I am a type II diabetic who most certainly enjoys food. When I was diagnosed with diabetes several years ago, my blood sugar level was over 400. With some oral medications, a lot of research and some trial and error, I have found that unlike my ancestors I truly can continue to enjoy food. I hope this blog will help you to also enjoy food and be healthy. Some recipes are my originals and some I have collected. Everyone reacts different to various foods. Check your blood sugar readings so you will know whether or not a recipe works for you! And feel free to take a recipe and adjust it to suit your needs.

Tuesday, May 31, 2011

ITALIAN CHICKEN ARTICHOKE SOUP

1 tbsp canola oil
1 cup chopped onion
1 tsp dried oregano
4 cups fat-free,reduced-sodium chicken broth*
1 can (14-oz) no-salt-added diced tomatoes, do not drain
2 cups water
6 tbsp minute brown rice
1/4 tsp salt
1 1/2 cups diced cooked boneless skinless chicken breast meat
1 pkg (9-oz) frozen artichoke hearts, thawed and chopped
1/4 cup chopped Italian parsley
Fresh ground black pepper, optional
4 tsp grated Parmesan cheese

Heat canola oil in soup pot over medium heat for 1 minute. Add the onion and oregano; stir and cover. Cook, stirring occasionally, for 3 minutes or until onion starts to soften and turn translucent. Stir in the broth, water, tomatoes, rice and salt. Reduce heat to simmer and simmer for 10 minutes, stirring occasionally, until the rice is tender.

Add the chicken and the artichoke hearts to the soup. Simmer another 3 to 4 minutes, just until heated through. Stir in the chopped parsley. Season to taste with fresh ground black pepper, if desired. Divide into 4 soup bowls ad sprinkle a teaspoon of the grated Parmesan over each bowl.

*May substitute vegetable broth, if desired.

Yield: 4 servings
Per serving: 322 calories, 30 g protein, 33 g carbs, 7 g (1 sat) fat, 55 mg cholesterol, 527 mg sodium Bonus: 380 mg omega-3s!

CALORIES - AN UGLY WORD!!

Calories - what an ugly word. But remember, calories do count whether you count them or not. The only way to lose weight, and most diabetics should (me included!), is to use up more calories than you take it in. Sounds simple, doesn't it? It is simple, we just don't like doing it!!


Monday, May 30, 2011

PANKO CRISPY FRIED CHICKEN

2 cups buttermilk
2 tbsp hot pepper sauce
2 tbsp Dijon mustard
1 egg
1 1/2 tsp oregano
1 1/2 lbs (8) thin-sliced chicken breast cutlets
2 cups panko bread crumbs*
1/2 tsp salt
1/2 tsp black pepper
1 1/2 quarts canola oil for frying

In a large glass bowl, whisk together the buttermilk, hot pepper sauce, Dijon mustard, egg, and 1/2 teaspoon of the oregano. Add the chicken cutlets to the marinade and turn to coat. Cover with plastic wrap and refrigerate 1 to 2 hours.

In a shallow dish toss together the panko bread crumbs, salt, pepper and remaining oregano; set aside.

In a deep pot to avoid hot splatters, heat oil over medium heat until it reaches 350 degree or until crumbs sizzle when dropped into the oil. One at a time remove chicken cutlets from the marinade, shaking off the excess. Coat each cutlet with the bread crumb mixture. Discard marinade--do not reuse.

Add two to three cutlets to the hot oil, depending on size of cutlets. Fry for 3 to 4 minutes or until lightly browned. Transfer to a paper towel-lined platter or cookie sheet; keep warm. Let oil reheat then proceed to fry the remaining cutlets.

*You may substitute low carb bread crumbs, if you desire.

This is a file photo.

RAISINS

The small snack-size boxes of raisins are perfect to carry with you in case of low-blood sugar. When traveling carry a box in your purse, car, travel bag, etc. When diabetics eating routine is interupted, as it often is with travel, it is important to have something within reach if your blood sugar dips too low.


Saturday, May 28, 2011

MORE MARGARINE SPREAD DATA

I CAN'T BELIEVE IT'S NOT BUTTER! FAT FREE SPREAD: The main ingredient of this soft spread is water so it is not recommended for cooking but makes a great topping for toast, breads, baked potato, etc. Because of the high water content, this spread is not recommended for baking! 1 tbsp = 5 calories, 0 fat, 90 mg sodium

Friday, May 27, 2011

PALM FRUIT OIL VS PALM KERNEL OIL

For those who read nutrition labels (everyone should), are you aware there is a difference in palm fruit oil and palm kernel oil? Palm fruit oil has only half the saturated fat found in palm kernel oil. For instance, EARTH BALANCE NATURAL SPREAD MADE WITH OLIVE OIL is considered a smart choice. The label will show palm fruit oil and this is okay. This spread can be used as a toast, etc topping or in cooking. Per 1 tablespoon you will get 80 calories, 9 g fat - 2.5 of them saturated and no transfat, 70 mg sodium. Remember our bodies need the healthy fats such as olive oil. This topping is dairy free. Will post more information in the next few days about other "Smart vegetable oil and butter-based spreads that contain no partially hydrogenated oil (trans fat) and limited amounts of saturated fats.

Saturday, May 21, 2011

FENNEL ASPARAGUS QUICHE

1 sugar-free pie crust, unbaked
1 lb fresh asparagus, cut into pieces approx. 1-inch long
1 medium-sized fennel bulb
1/2 cup chopped yellow onion
3/4 cup fat-free milk
2 tbsp flour
3 eggs
1 tsp basil
1/2 tsp salt
dash of fresh ground black pepper
1 cup shredded part-skim mozzarella cheese

Preheat oven to 425 degrees.
Line a 9-inch pie plate or quiche pan with the pie crust. Crimp edges as desired. Using a fork, prick the crust on bottom and sides. Line crust with a double thickness of regular aluminum foil or one thickness of heavy-duty foil. Bake at 425 degrees for 8 minutes. Remove foil and back another 4 minutes or until dry and set. Remove crust from the oven and lower the oven temperature to 375 degrees.

Trim top off the fennel and save a few leaves for garnish. Thinly slice bulb. In a medium covered saucepan, cook the fennel, asparagus, and onion in enough boiling water to cover for about 5 minutes, just until tender.

In a medium bowl, using a wire whisk, combine the milk and flour until smooth. Add eggs, basil, salt, and pepper, whisking to combine.

Spoon the vegetable mixture into the crust. Sprinkle the cheese over the vegetables then slowly and gently pour the egg mixture over all. Bake at 375 degrees for approximately a half hour or until the center is set and a knife inserted comes out clean.

Chop the reserved fennel leaves to garnish top.

Note: If crust should start to become too brown, cover edge with a strip of aluminum foil.

Yield: 6 servings
Per serving: 290 calories, 15 g (6 sat)fat, 122 mg cholesterol, 524 mg sodium, 28 g carbs, 3 g fiber, 12 g protein.
Diabetic exchanges: 1 vegetable, 1 1/2 starch, 1 meat, 1 1/2 fat. Carb choices: 2

Note: File Photo for Reference Only.

EXERCISE 150 MINUTES PER WEEK

At least 150 minutes of exercise per week could cut your chances of becoming a diabetic by up to 50%. For those of us who already have it, exercise can reduce our risk of serious complications. Think about it. 150 divided by 7 = a little over 20 minutes of exercise per day. You can do it and so can I!


Friday, May 20, 2011

FRESH FRUIT AND VEGETABLES

Whenever possible, you should buy fresh fruits and vegetables. This will keep the extra sugars, salt, and other preservatives out of your diet. If you can't get fresh, then frozen is a better choice than canned.


Wednesday, May 18, 2011

RACING DRIVER CHARLIE KIMBALL QUOTE

I agree with race car driver Charlie Kimball who stated, "The diagnosis of diabetes has been a speedbump, not a road block." Don't let it be a roadblock for you either! Make diet and lifestyle adjustments as needed and keep on rolling!

Monday, May 16, 2011

BEWARE OF SUGAR IN FRUIT JUICE

Diabetics, especially, must be very careful with fruit juices. There are so many juice beverages today and many are full of extras. Most are no longer 100% juice. While even 100% juice can have a high sugar content, these others are often loaded with added sugars. For example, if the nutrition label on your juice says "fructose" or "high fructose corn syrup", you know you are getting added sugar. Be very careful with juices!

Saturday, May 14, 2011

SPLENDID BLUEBERRY CHEESECAKE BARS

CRUST:
1 1/4 cups graham cracker crumbs*
1/4 cup Splenda Granular
1/3 cup butter, melted

Preheat oven to 350 degrees. Spray an 8-inch square baking pan with nonstick cooking spray; set aside.

Combine the graham cracker crumbs, Splenda granular and butter; mix together well. Firmly press the mixture onto the bottom of the prepared pan. Bake at 350 degrees for 5 minutes. Remove from oven and set aside.

FILLING:
12-oz cream cheese, softened
2/3 cup Splenda Granular
2 large eggs
1/3 cup sour cream
2 tsp vanilla extract
3/4 cup fresh blueberries

TOPPING:
1/4 cup sugar-free apricot preserves
1 tbsp water

With an electric mixer, beat cream cheese at medium speed until smooth. Gradually add the Splenda, beating until well blended. Add eggs, one at a time, beating well after each addition. Add the sour cream and vanilla, beating just until blended. Gently stir in the blueberries. Pour the mixture over the crust in the pan. Bake for 30 to 35 minutes or until firm. Remove from the oven and cool on a wire rack for 30 minutes. Cover and chill in the refrigerator for 2 hours.

Combine the preserves with the water in a small saucepan. Cook mixture over medium heat, stirring constantly until the preserves melt. Spread over the filling. Cut into twenty bars before serving.

*If you are worried about the sugar in the graham crackers, substitute some sugar-free butter cookies, crumbled fine.

For this dessert to be healthier, use reduced-fat cream cheese and reduced-fat sour cream. This will not hurt the recipe.

Note: File Photo

DIABETIC BLUEBERRY CORN MUFFINS

This recipe for Blueberry Corn Muffins is great for anyone but especially so for the diabetic who loves bread. As long as we diabetics eat these in moderation, we can satisfy our bread craving from time to time. Make these in mini muffin pans and use for taking to pitch-ins, when you have guests, or freeze in freezer bags to pull out and have one at a time.

1 3/4 cups white whole-wheat flour
1/2 cup yellow cornmeal
1 1/4 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
3/4 cup Splenda granular
1/2 cup butter, softened
1/3 cup egg substitute
2 tsp vanilla
1 cup low-fat buttermilk
1 cup fresh or frozen blueberries

Preheat oven to 350 degrees. Spray an 18-24-cup mini muffin pan with nonstick cooking spray or line cups with mini paper liners; set aside.

In a medium mixing bowl combine the flour, cornmeal, baking powder, baking soda, salt and Splenda. In a large mixing bowl, blend the butter until light and fluffy. Slowly add the egg substitute. Scrape down the sides of the bowl and continue to mix until the butter forms small lumps. Add the vanilla and buttermilk to the butter mixture; mix well. Add the dry ingredients to the wet ingredients in three separate batches, mixing well and scraping down bowl after each addition. Gently fold the blueberries into the batter. Scoop the batter into the prepared muffin cups, filling each almost to the top. Bake in the preheated 350 degree oven for approximately 20 minutes or until done.

Note: File Photo

7-UP CAKE

This cake is perfectly fine for most diabetics. A reminder to all of us diabetics, everything in moderation. Have a piece of cake, not half a cake!!

1 box sugar-free white or yellow cake mix
1 box (4-serving size) sugar-free instant lemon pudding mix
10 ounces diet 7 Up soda
3/4 cup canola oil
4 eggs, separated

Preheat oven to 350 degrees. Lightly grease and flour three 8-inch round cake pans; set aside.

In a medium mixing bowl combine the cake mix, pudding mix, 7 Up, canola oil, and the four egg yolks. Blend mixture on low speed of electric mixer until combined. Beat on medium speed for two minutes.

In a second bowl, beat the egg whites until they are stiff. Gently fold into the cake mix mixture. Pour batter into the prepared pans. Place pans in oven and bake at 350 degrees for 30 to 35 minutes or until a wooden toothpick inserted in the center comes out clean. Remove from oven and cool in pan for 3 to 5 minutes. Remove from pans and cool completely on wire racks.

FILLING:

1 cup fat-free evaporated milk
1 cup Splenda granular
3 egg yolks
1 stick salt-free butter
1 tsp vanilla
1 small can crushed pineapple in its own juice, drained
1 can unsweetened coconut (or equal amount, if you can't find unsweetened in can)

Combine the evaporated milk, Splenda granular, egg yolks, and butter in a 2-quart saucepan. Stir together over low heat until blended. Cook over medium heat, stirring frequently, until the mixture thickens; 10 to 12 minutes. Remove from heat and add vanilla, pineapple, and coconut. Stir to blend well. Place one cooled cake layer on serving platter. Top with one-third of the filling and spread over the top of the layer. Repeat the process with the two remaining layers and remaining filling ending with the filling.


BLUEBERRY SMOOTHIE

This Blueberry Smoothie is recommended for diabetics who are trying to lose belly fat!

1 cup fat-free milk*
6-oz nonfat plain yogurt
1 cup frozen blueberries
1 tbsp flaxseed oil

Put the milk, yogurt, and frozen blueberries into a blender container. Blend for 1 minute. Pour the mixture into a glass and stir in the flax seed oil.



Note: *Soy milk may be substituted for the fat-free milk.

ORANGE-STRAWBERRY SUNRISE SMOOTHIE

Being diabetic does not mean we have to give up everything good. In fact, we diabetics can also enjoy a breakfast smoothie or a refreshing smoothie midday. This recipe is tasty, easy to make, and will fit into your diabetic diet when used as a meal substitute or a snack but not as a beverage with a meal! Orange Strawberry Sunrise Smoothie is a great way to start your day.

1 tub Crystal Light Sunrise Classic Orange Flavor sugar-free drink mix
1 cup cold water
1 cup chopped no-sugar-added frozen strawberries
1/4 cup milk
2 tbsp fat-free sour cream

Add the drink mix to the water; stir until the mix is dissolved. Remove 2 tablespoons of the prepared mix and put in a blender container. Reserve the remaining drink mix.

Add the strawberries, milk, and sour cream to the blender container. Cover blender and blend on high speed for 30 seconds or until the drink is thickened and well blended. Serve immediately.

Yield: 1 serving

NOTE: Use the remaining drink mix to make more smoothies. Or pour the mixture into a pitcher and add 6 cups cold water; stir to blend well. Serve or keep in the refrigerator.

This is a perfect drink to enjoy after a workout.

EASY NO KNEAD DINNER ROLLS

As with all breads, diabetics should eat with a protein item and never have more than 2 per meal.

2 pkgs dry yeast
2 cups warm water
1 egg, beaten
1/3 cup sugar
1/3 cup Splenda granular
1/3 cup shortening
2 tsps salt
4 1/2 to 5 cups bread flour
2 cups whole-wheat flour
melted butter for brushing hot rolls, optional

Dissolve the yeast in the warm water; stir in the egg. Add the sugar, Splenda, shortening, salt and at least 4 1/2 cups of the bread flour and the whole-wheat flour. If the dough seems too thin, add up to another 1/2 cup of flour. Cover bowl with foil and refrigerate for 2 hours. Make into rolls and place in a pan that has been sprayed with nonstick cooking spray. Cover pan with a towel and set in a warm place; let rise for 1 to 1 1/2 hours. Bake at 400 degrees for 10 minutes or until browned. Immediately after removing from the oven brush with melted butter.

Note: Sprinkle buttered top with some cracked black pepper or sesame seeds for a unique touch.

EASY WAYS TO FIGURE SOME SERVING SIZES

It is easy to figure out a serving of foods looks like by remembering the following guidelines: For soups measure out 1 1/2 cups in a 2-cup glass measuring cup, place in a bowl and that is what a serving should look like. For foods in a round 8 or 9-inch cake-type dish or pan ie cakes, cornbread, pie, quiche, etc, a slice 1/8 of the whole is considered a serving. For 8 or 9-inch square baking dishes or pans ie cake, bars, lasagna, casseroles, etc, a square 1/6 of the whole is considered a serving.

Friday, May 6, 2011

REMEMBER, CALORIES DO COUNT!

Remember, calories do count. There is a lot more to diabetic eating than eliminating or cutting back on sugar! Make it your goal to eat 3 meals daily that are around 400 calories each and 2 snacks, 1 in the morning and 1 mid-afternoon, of around 100-200 calories each. That is 1400 to 1600 calories a day. If you need more or less calories adjust proportionally. Do I do this everyday? The answer is no. But it is a goal that I often accomplish. Check out this handy chart of calories and protein items. Not all protein comes from meat!


Wednesday, May 4, 2011

BREAD VS SUGAR

When the American Diabetes Association lifted the ban on sugar in 1994, it made a tablespoon of sugar equal to a slice of bread on the diabetic exchange. Each is considered a starch exchange. This is a reminder to be cautious with bread. When you eat a slice of white bread, it is like eating a spoonful of sugar. When you eat bread, it should always be whole-wheat or other whole-grain. Don't even keep white bread in your house. And read the nutritional label and pay attention to the sugar listed even on whole-grain breads. If you have young children, they should be trained to eat healthy bread. My six-year-old granddaughter loves whole-grain breads because that is what she's used to at my house.


Tuesday, May 3, 2011

FIBER AT EVERY MEAL!

Fiber is especially important to a diabetics diet. We should have fiber, along with Vitamin D, Calcium, and Omega-3s at every meal. (These guidelines for these 4 particular fat-fighters are a good idea for anyone, diabetic or not.) Here are a few examples of the fiber content of some common foods: 1 medium apple = about 3 grams, 1/2 cup fresh raspberries = 4 grams, 1 cup cooked fresh spinach = 4 grams, and 1/2 cup chickpeas = 6 gram.