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.

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

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!

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.

Wednesday, November 2, 2011


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.