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.

Friday, April 29, 2011

CAJUN OVEN-FRIED CHICKEN

1/3 cup low-fat buttermilk
1 tbsp salt-free Cajun seasoning
½ tsp salt
1 cup panko*
6 pieces chicken, skinned
Cooking spray

Preheat oven to 400 degrees.

Combine the buttermilk, Cajun seasoning, and salt in a shallow dish. Dip chicken in mixture, one piece at a time; dredge in panko.

Place chicken on a parchment paper lined baking sheet. Light coat chicken with cooking spray. Bake at 400 degrees for 40 minutes if on the bone, or until done. Turn halfway through baking time.


*Panko is Japanese bread crumbs. They are available in your grocery store on the aisle with Shake 'N Bake, etc.

Thursday, April 28, 2011

DOWNHOME OATMEAL WITH FRESH BLUEBERRIES

1 cup water
1/2 cup old-fashion oats
dash of salt, optional
2 tsp Splenda Brown Sugar Blend
2 tablespoons fresh blueberries*
1 tbsp fat-free cream

In a small saucepan bring the water to a boil; stir in oats and the salt, if using (best for you to omit salt if you can). Stirring constantly, cook over medium heat for 5 minutes.

Sprinkle the Splenda Brown Sugar Blend and the blueberries over the hot oatmeal. Drizzle with the cream.

*May substitute frozen blueberries that have been thawed.

 

Yield: 1 serving

With salt: 220 calories, 41 g carbs, 5 g fiber, 7 g protein, 3 g (0sat)fat, 10 g sugar, 5 g cholesterol, 410 mg sodium

Note: Best to enjoy this healthy breakfast treat with a strip or two of turkey bacon for additional protein.

Wednesday, April 27, 2011

CHICKEN, PEACH, AND WALNUT SALAD

This recipe works for diabetics because of the carb to protein ratio and the 3 grams of fiber per serving. Remember there is basically no nutritional value in iceberg lettuce so it is best not to use it as a substitute for the mixed spring greens.

2 cups cubed or shredded cooked chicken breast
2 fresh peaches (medium sized), peeled and chopped coarse
1/4 cup raisins
1/2 cup chopped walnuts
1/2 cup mayonnaise (fat-free preferred)
1 tsp curry powder
8 cups packaged spring salad greens
In a medium mixing bowl combine the chicken, peaches, raisins, walnuts, mayonnaise, and curry powder. Gently toss to combine ingredients until coated.

Place salad greens on salad plates and top with the chicken mixture.


Yield: 4 servings
Per serving with 1/2 cup chicken mixture and 2 cups salad greens: 277 calories, 19 g carbs, 26 g protein, 3 g fiber, 12 g (1 g sat)fat, 57 mg cholesterol, 295 mg sodium Note: This analysis figured using fat-free mayonnaise!
Diabetic exchanges: 3 lean meats, 1 1/2 fat, 1 starch

MINT FOR WEIGHT LOSS

Would you believe researchers at a West Virginia university say the scent of mint is an appetite suppressant! In their research, people who chewed a piece of minty gum or applied a mint-scented lotion when they had an urge to snack throughout the day, consumed around 3,000 calories less per week. Struggling with weight or snacking? Why not try it? What have you got to lose??? 3000 less calories per week is almost a pound of weight loss per week.

Tuesday, April 26, 2011

MOIST AND FLAKY HALIBUT FILLETS

1 tbsp canola oil
1 large yellow onion, slice thin
2 tbsp diced pimeintos
6 (6-oz each) halibut fillets
1 tsp salt
1/4 tsp ground mace
1/4 tsp cayenne pepper
1/4 tsp black pepper
6 thick slices of heirloom (or other) tomatoes
1 cup fresh thin mushroom slices
2-3 chopped green onions
1/4 cup chicken broth
4 1/2 tsp butter
1/2 cup fine dry bread crumbs

Spread the oil on the bottom of a 9 x 13-inch baking pan. Add the onion and pimentos over top of the oil.

Pat fish fillets dry with paper towels. In a small bowl or cup, combine the salt, mace, cayenne pepper, and black pepper; sprinkle mixture over both sides of the fish fillets. Arrange fillets over the onion and pimentos. Lay a tomato slice atop each fillet; top with mushrooms and green onions. Pour the chicken broth over all.

In a nonstick skillet, melt the butter. Add the breadcrumbs and cook, stirring, over medium heat until the bread crumbs are lightly browned. Sprinkle over fish. Cover pan and bake at 350 degrees for 20 minutes. Remove the cover and bake another 20 minutes or so until the fish flake easily.

Yield: 6 servings
Per serving of 1 fillet: approximately 250 calories, 9 g (3 g sat) fat, 68 mg cholesterol, 700 mg sodium, 11 g carbs, 29 g protein, 1 g fiber
Diabetic exchanges: 4 very lean meat, 1 veggie, 1 fat, 1/2 starch

Note: This is a file photo very similar to this recipe.

Monday, April 25, 2011

EAT BREAKFAST EVERY DAY

Studies have shown that those who eat breakfast everyday are much more likely to keep extra weight off and also that breakfast is a must for a diabetic to keep their blood sugar at a healthy level. But make that a healthy breakfast! Skip the donuts, sweet rolls, sugary cereals, etc. Have some oatmeal with fresh fruit, an omelet, whole grain toast or English muffin,or a whole-grain cereal with a sugar substitute instead of sugar!!


HEALTHY APPLE-WALNUT SALAD

1/4 cup chopped toasted walnuts
1 tbsp white wine vinegar
2 teaspoons canola or olive oil
1 1/2 tsp honey
1/4 tsp salt, optional
dash of fresh ground black pepper
2 tbsp crumbled blue cheese
1 head of Bibb lettuce, separate into leaves
1 red apple, thinly sliced
1 Granny Smith apple, thinly sliced

In a small bowl,using a wire whisk, combine the vinegar, oil, honey, salt, and black pepper. Whisk together well. Stir in the cheese.

On four salad plates evenly divide the Bibb lettuce leaves. Divide the apple slices evenly and arrange over the lettuce leaves. Drizzle the dressing over the four salads and sprinkle the toasted chopped walnuts over the top.

Nutritional information per salad: Approximately 147 calories, 8 g (2 sat.)fat, 3 g protein, 18 g carbohydrates, 3 mg cholesterol, 3 g fiber, 207 mg sodium

Saturday, April 23, 2011

NUTRITIONAL INFORMATION

You may notice some of the recipes on this site have the nutritional information and some do not. Several years ago when I was studying nutrition, I had a nutrition counter. The recipes with that information are the ones I did then. I am planning to get another one and when I do, I will come back in and put the information on the rest of the recipes. In the meantime, if it is important for you to have that information, call your local county's extension agent or hospital nutritionist for help.

WHOLE WHEAT PENNE WITH VEGGIES

2 cups uncooked whole-wheat penne
2 tsp canola or olive oil
2 garlic cloves, minced
1 1/4 cups chopped zucchini (1 medium)
1 1/2 cups fresh broccoli florets, broken into bite-size pieces
3/4 cup yellow bell pepper
1 cup sliced fresh mushrooms
1 1/2 cups halved cherry tomatoes
1/2 tsp oregano
3/4 cup reduced fat feta cheese, crumbled

Cook the pasta according to package directions but without any salt or butter.

Heat oil in a large nonstick skillet over medium-high heat. Add the garlic, zucchini, broccoli,and bell pepper; cook a couple of minutes or just until the veggies begin to soften. Stir often while cooking.

When the above veggies start to soften, add the mushrooms, tomatoes, and oregano, mixing in well. Lower heat to medium-low and cook, stirring, for about 8 minutes or until the vegetables reach the softness you desire.

Drain the pasta and toss with the vegetable mixture. Add the crumbled cheese and mix.

Yield: 4 servings of 1 3/4 cups each
Per serving: 264 calories, 7 g (3 sat) fat, 15 g protein, 41 g carbs, 8 mg chol, 7 g fiber, 374 mg sodium. (This recipe has a good carb-protein ratio and most of the carbs are complex or good carbs.)
Diabetic exchanges: 1/2 fat, 1 meat, 2 starch, 2 vegetable

COMPLEX CARBS TO BOOST YOUR MOOD

Feeling down or depressed? Eat more whole grains, fruits, vegetables, and legumes. Yes, these are carbohydrate foods but they are the complex (or good) carbs. These carbs boost your serotonin levels. Serotonin is a mood-elevating chemical in the brain.


Friday, April 22, 2011

HEALTHY HOMEMADE BEAN DIP

1/4 cup soft whole-wheat bread crumbs
2 tbsp water
2 tbsp canola or extra virgin olive oil
2 tbsp lemon juice
1 can (15-oz) cannellini beans, rinsed & drained
4 tsp minced fresh parsley
2 or 3 (depending on size) garlic cloves, peeled, halved
1/4 tsp salt
dash of cayenne pepper
dash of black pepper
1/4 tsp dried dill

In a small bowl, soak the bread crumbs in the water.
Meanwhile, in a food processor combine the oil, lemon juice, beans, parsley, garlic, salt, peppers, and dill; process until smooth. Add the bread crumbs and process again just until blended.

Serve with fresh veggies.

Thursday, April 21, 2011

DIABETICS WATERGATE SALAD

1 can (20-oz)crushed pineapple in juice, drained very well
1 box (3.4-oz) sugar-free pistachio pudding mix
1/2 cup marshmallows*
1 cup chopped pecans
1 tub (8-oz) frozen whipped sugar-free topping, thawed

In a large bowl combine the drained pineapple with the pistachio pudding mix until well combined. Stir in the thawed whipped topping and blend well. Stir in the pecans then gently fold in the marshmallows. Cover and refrigerate for at least an hour before serving.

Note: This salad can be made day ahead and refrigerated overnight making it great for busy cooks.


*Severe diabetics who have trouble controlling their blood sugar should omit the marshmallows.

Wednesday, April 20, 2011

CHICKEN TORTILLA SOUP

1 large chicken breast
32-36 oz chicken broth
1/2 cup chopped yellow onion
1 garlic clove, minced
1 can diced tomatoes with green chilies
2 tbsp minced cilantro
2 cups Monterey Jack cheese, shredded
8 corn tortillas

In a large saucepan, simmer chicken covered in water for about 30 minutes.
Remove chicken from broth. Add enough of the canned broth to make the needed amount of broth called for. Shred chicken into the broth; add the onion, garlic, and tomatoes. Simmer mixture for 20 minutes. Add the cilantro and simmer 10 minutes longer.

To serve, cut 1 tortilla per serving and place in the bottom of the bowl. Add soup and sprinkle 1/4 cup of the shredded cheese over the top of each bowl. Float a sprig of fresh cilantro on top of each bowl as a garnish, if desired.

Monday, April 18, 2011

THREE BEAN-RICE CASSEROLE

This is a great recipe for diabetics because of the beans. Diabetics should eat beans in some form everyday. And the beans called for in this recipe are some of the ones best for diabetics.

2 tbsp canola or extra-virgin olive oil
1 medium yellow onion, chopped
2 cups brown rice, not cooked
1 can (15-oz) garbanzo beans, drained and rinsed
1 can (15-oz) dark red kidney beans, drained and rinsed
1 can (15-oz) black beans, drained and rinsed
1 can (16-oz) diced Mexican-style tomatoes, drained
1 can (4-oz) chopped green chilies, drained
3 1/2 cups water
1 pkg (10-oz) frozen peas, thawed

Heat the oil in a Dutch oven and saute the onion over medium heat until tender. Add the rice and cook until opaque while stirring frequently. Add all the beans, tomatoes, green chilies, and water. Bring the mixture to a boil. Cover and remove from the heat. Bake at 375 degrees for approximately 45 minutes until the rice is tender and almost all of the liquid is absorbed. Add the peas, return to the oven and bake until heat through.

Serves 8 to 10 persons.

Sunday, April 17, 2011

CRISPY RANCH BAKED CHICKEN

Cooking for a diabetic does not have to be difficult. Here is an easy recipe for chicken that is baked, crispy, and takes about 30 to 40 minutes, start to finish. It is important for the diabetic not to rely heavily on eating out. You have much better control at home.

8 skinless boneless chicken thighs or 4 skinless boneless breasts
2 cups crispy rice cereal, slightly crushed
1/2 cup grated Parmesan cheese
1 oz (1 envelope) dry ranch salad dressing mix
2 egg whites, beaten
2 tbsp melted butter, optional

Preheat oven to 350 degrees.
Spray a baking sheet that has sides with nonstick cooking spray; set aside.

In a large bowl, combine the cereal, Parmesan cheese, and salad dressing mix in a large bowl.

Place the beaten egg whites in a medium-size mixing bowl. Dip each chicken piece in the egg whites, then in the cereal mixture. Turn pieces to coat evenly then place on the prepared baking sheet. Drizzle the butter over the chicken, if using.

Bake chicken until the juices run clear when pierced with a fork and the coating is lightly browned. This should take about 25 minutes.