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!

Tuesday, May 31, 2011


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 - 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


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 splattes, 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.

Diabetics should be careful to limit the amount of bread they eat. And eat breads with a protein source.

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
1 cup whole-wheat flour
5 1/2 to 6 cups bread 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 6 1/2 cups of 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.


1 egg OR 1/4 cup egg substitute*
4 egg whites
2 tbsp fat-free milk
1/2 tsp dried dill
1/8 tsp salt
dash of fresh ground black pepper
1 tsp butter
1 cup peeled and diced zucchini

In a medium mixing bowl with a wire whisk, whisk together the egg, egg whites, milk, dill, salt and pepper. Whisk until well blended.

In a medium skillet that has been sprayed with nonstick cooking spray, melt the butter. Add the zucchini and cook, stirring occasionally, until browned. Add the egg mixture and cook until eggs are set. Using a spatula lift the edges of the omelet and tilt the skillet allowing the uncooked portion to go to the bottom.

When the eggs are fully cooked, fold over to form the omelet. Cut in half making omelet into two portions.

For the nutritional information below, 1 egg was used.

Per 1/2 omelet: 100 calories, 5 g (2 sat) fat, 12 g protein, 3 g carbs, 1 g fiber
Diabetic exchanges: 1 1/2 meats, 1 vegetable


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


1 cup low-sodium soy sauce
2 tbsp lemon juice
2 garlic cloves, minced
2 tsp dried tarragon
2 tsp dried basil
1 tsp dried chives
1 tsp ground sage
1 tsp black pepper
1 (3 1/2 to 4 lbs)boneless pork loin roast

In a large oven roasting bag, combine the soy sauce, lemon juice, cloves, tarragon, basil, chives, sage, and pepper. Add the roast, seal the bag and turn to coat the roast. Place the bag in a shallow roasting pan; refrigerate overnight. Turn the bag several times.

When ready to cook, remove pan from refrigerator and place in a preheated 325 degree oven. bake for 2 to 2 1/2 hours or until a meat thermometer reads 160 degrees. Let stand 10 to 15 minutes before slicing.

Yield: 6 to 8 servings.


1 pkg (1.9-oz; 15 count)baked mini phyllo dough shells
3-oz dark chocolate, melted
15 fresh raspberries
2 tbsp slivered toasted almonds, optional

Place the miniature phyllo shells on a serving platter. Spoon melted chocolate into each of the 15 shells. Top each with a whole fresh raspberry. Sprinkle almonds over all, if using.

Note: Blueberries may be used in place of the raspberries, if desired

Per 3 shells: 175 calories, 9g (4 sat) fat, 4 mg cholesterol, 43 mg sodium, 19 g carbs, 2 g fiber, 3 g protein
Diabetic exchanges: 1 carb, 2 fats

Note: File Photo


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


1 medium cucumber, peeled and quartered into chunks
1 medium bell pepper, seeded and quartered
1 yellow onion, quartered
2 to 3 sprigs of fresh parsley, chopped
1 garlic clove, minced
6 ripe medium red tomatoes, quartered
1 cup tomato juice
3 tbsp extra-virgin olive oil
2 tbsp white vinegar
1 tsp salt
up to 1/4 tsp fresh ground black pepper
1 dash of Tabasco sauce

Place the cucumber, bell pepper, and onion in a food processor bowl; process at low speed, until chopped fairly small. Add the tomatoes and process at low speed until chopped. Pour the chopped veggies into a large bowl. Add the chopped parsley, minced garlic, salt and pepper and stir to combine. In a small bowl combine the tomato juice, olive oil, vinegar, and Tabasco sauce until mixed together well. Pour over the vegetables; stir to mix, cover and chill for several hours. You can top with whole-grain croutons, if desired.

Note: File photo


While this is not a recipe I would recommend a diabetic have often, it is okay to have as an occasional dessert after a meal containing a good protein source.

2 slices day-old white bread, crust removed
4 slices day-old whole-wheat bread, crust removed
2 tbsp butter, melted
3/4 cup Splenda granular
1 tsp ground cinnamon
1/2 cup seedless raisins
vegetable oil cooking spray
4 eggs, beaten
2 cups 1% milk
1 tsp vanilla extract

Preheat oven to 350 degrees.

Spray a 1 1/2-quart casserole dish with the vegetable oil cooking spray; set aside.

Brush bread lightly with melted butter; sprinkle with 1 teaspoon of the Splenda granular and the cinnamon. Cut each bread slice into quarters and layer with the raisins in the prepared dish. Set aside.

In a bowl, combine eggs, milk, vanilla, and remaining Splenda. Pour the mixture over the bread and raisins.

Place the dish in a baking pan that contains 1-inch hot water. Bake at 350 degrees for 55 to 60 minutes or until a knife inserted in the center comes out clean. Serve warm.


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.

Tuesday, May 24, 2011


6-oz milk chocolate*, chopped
2 1/2 cups low-fat(2%) milk
1/2 cup Splenda granular
2 eggs, lightly beaten
1 tsp vanilla extract
1 cup chopped fresh strawberries

Set aside 1/4 cup of the chopped chocolate.

In a medium saucepan stir together the remaining chopped chocolate, milk, and Splenda granular. Over medium heat, whisking constantly, cook just to boiling. Whisk a small amount of the milk mixture into the eggs until blended. Return to the milk mixture in the saucepan. Cook, stirring, for 1 minute but do not boil. Remove from heat and set the saucepan in a large bowl that is half filled with ice water; stir constantly for a couple of minutes. Strain through a fine sieve into a bowl and add vanilla extract. Cover mixture and chill for 8 to 24 hours.

Pour chilled mixture into a 1 1/2-quartt ice cream freezer. Freeze according to your freezer manufacturer's directions. Stir in the reserved chopped chocolate and the strawberries. Transfer to a 2-quart freezer container, cover, and freeze for at least 4 hours before serving.

*Only you know whether or not you can use regular chocolate or should use sugar-free. Nutritional info below is regular chocolate.

Per 1/2 cup: 146 calories, 4 g (5 sat) fat, 51 mg cholesterol, 55 mg sodium, 15 g carbs, 1 g fiber, 5 g protein.
Diabetic exchanges: 1 carb, 1.5 fat. Carb choices: 1.

Monday, May 23, 2011


You can make your own jellies and jams even though you are diabetic. This recipe for a Mixed Berry Jam is a good example of an easy diabetic recipe.
6 cups fresh raspberries
1/3 cup sugar
3 cups fresh strawberries
1 1/2 cups Splenda granular
1 cup cold water
1 pkg (1 3/4-oz) no-sugar-needed pectin
1 pint fresh blueberries
(Note: the key to success is the no-sugar-needed pectin)

In a heavy-duty saucepan combine the raspberries and the sugar; heat over med high heat to boiling. Boil 10-15 minutes, stirring constantly. Mash strawberries and add to the raspberries along with the Splenda. Stirring constantly, boil for another 10 to 15 minutes. Put the water in a small saucepan and using a wire whisk, stir in the pectin; let stand 2 to 3 minutes until pectin absorbs the water. Boil, then stir into the fruit mixture and reduce heat to medium low. Add the blueberries and simmer 5 minutes until pectin is thoroughly blended in with the fruit. Freeze in sterile canning jars.

Note: File Photo

Sunday, May 22, 2011


12-ounces fat-free cream cheese, softened and divided into thirds
2-ounces dark chocolate, melted and cooled slightly
1 tub (8-ounces) frozen light whipped topping, thawed
2-ounces white baking chocolate (made with cocoa butter), melted and cooled slightly
2-ounces milk chocolate, melted and cooled slightly
3 tbsp toasted hazelnuts or almonds, chopped
chocolate syrup, if desired for garnish

Line 9-inch loaf pan with heavy-duty aluminum foil that extends over sides of the pan; set aside. In a medium bowl, beat one-third of the cream cheese for 30 seconds using an electric mixer set on medium speed. Beat in the dark chocolate, fold in a third of the whipped topping; spread evenly in the bottom of the prepared pan. Cover and freeze 30 minutes or just until firm.

While mixture is in the freezer, in another mixing bowl, beat another third of the remaining cream cheese with mixer on medium speed for 30 seconds. Beat in white chocolate and another third of the whipped topping. Spread mixture over the frozen dark chocolate. Cover and freeze another 30 minutes or just until firm.

While mixture is in freezer, repeat the above process again using the milk chocolate. Once spread in the pan, sprinkle with the toasted nut. Cover and freeze at least 2 hours up to 24 hours.

To serve, lift the dessert out of the pan using the foil. If necessary, let stand at room temperature about 15 minutes before removing from pan. Cut diagonally into 10 wedges.

Drizzle chocolate syrup over top of wedges when serving, if desired.

Per serving of one wedge: 195 calories, 10 g (6 sat)fat, 6 mg chol, 257 mg sodium, 18 g carbs, 1 g fiber, 7 g pro
Diabetic Exchanges: 1 carb,.5 lean meat, 2 fat. Carb choices: 1.

The above nutritional information is for the ingredients as listed. I would suggest, based on how well your diabetes is controlled, that you use sugar-free chocolate syrup, sugar-free whipped topping, and sugar-free chocolates. However, the carb to protein ratio is okay for diabetics with the original ingredients. Use your own judgement!!


If you don't want to spend money on exercise equipment but want to do some simple home workouts, you can use an old phone book. (If you live in a large area with a big phone book--my old hometown's phone book of Bedford, Indiana, won't be much help!) Use a strong tape, masking will do, and tape around the book in both directions. This will hold the book steady so it won't cause you to slip. You can do step aerobics by stepping onto and off the book several times. Do this for 15 minutes or so and burn about 100 calories, depending on how fast you move! Do this to music to help you keep up a lively pace. This will not only be beneficial from a diabetic standpoint, it also gives your heart and lungs a workout.

Saturday, May 21, 2011


1 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


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


1/4 cup chopped fresh cilantro
3 tbsp fresh lime juice
2 tbsp canola or extra-virgin olive oil
1 1/2 teaspoons grated fresh ginger*
dash of salt
dash of freshly ground black pepper

In a small bowl, whisk all ingredients together using a wire whisk. Serve over pasta or green salads.


You should eat something lite before your morning walk, workout, etc. Eating a small amount of something such as yogurt or half a piece of fruit lets your body know you have broken the night's fast. This will help to reduce your early morning hormone levels that raise your blood sugar.


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.

Thursday, May 19, 2011


This Spicy Chicken Stir-Fry recipe makes a dish that is tasty, healthy, easy and quick.

1 tbsp cornstarch
1 tbsp Splenda granular
1 cup low-sodium chicken broth
1/4 cup soy sauce
2 tbsp cider vinegar
1/4 tsp cayenne pepper (or less to suit your taste)
3 cups fresh broccoli florets
2 tbsp water
1 lb boneless, skinless chicken breasts, cut into 3/4-inch cubes
2 tsps extra virgin olive oil (or canola oil)
1 medium red bell pepper, cut into strips
1 clove of garlic, minced
1/4 tsp ground ginger
2 green onions, sliced; include tops
2 tbsp dry roasted peanuts
Hot cooked brown rice for serving

In a small mixing bowl combine the cornstarch, Splenda granular, chicken broth, soy sauce, vinegar, and cayenne pepper together until smooth; set aside.

Place the broccoli and water in a microwave-safe bowl, cover and cook in the microwave for 2 to 3 minutes on high. Drain and set aside.

In a nonstick skillet that is coated with cooking spray heat the olive oil until hot; add chicken and stir-fry for about 3 minutes. Add the bell pepper, garlic, ginger, and drained broccoli; stir fry 3 to 4 minutes until the veggies are crisp tender. Stir the broth mixture and pour into the pan. Bring the mixture to a boil; cook, stirring, for a couple of minutes until thickened. Sprinkle with the green onions and peanuts. Serve over the rice.


Are you eating enough potassium-rich foods ie bananas, sweet potatoes, poultry, spinach, and more? Foods rich in potassium may cut ones risk of stroke by up to 21%. They may also lower the risk of heart attack. These are tasty foods so be sure to include them in your diet.

Wednesday, May 18, 2011


1 cup water
1/2 cup old-fashioned oats
1 dash salt

Apple Pie Topping:
2 tsp Splenda brown sugar blend
1 tbsp chopped apple
1 dash apple pie spice

Bring the water to a boil in a small saucepan. Stir in the oats and salt. Cook the mixture, stirring occasionally, over medium heat for 5 minutes.
Combine water, oats, and salt in a microwave-safe bowl. Cover tightly with heavy duty plastic wrap (or use a microwave bowl with lid, folding back enough of a small edge to allow steam to escape. Microwave on High for 2 1/2 to 3 minutes. Stir well.

Mix together the Splenda brown sugar blend, apple, and apple pie spice. Top the hot oatmeal with the apple mixture.

Yield: 1 serving


1tbsp extra-virgin olive oil
8 jumbo shrimp; peeled, deveined
1/2 cup lemon juice
1/2 cup apple-cider vinegar
1/2 cup Splenda granular
1/4 to 1/2 (depending on taste) crushed red pepper
1 jalapeno pepper, trimmed, seeded, sliced thin*
2 cups baby arugula lettuce
1/2 cup thinly sliced red bell pepper
1/2 cup thinly sliced green bell pepper
salt to taste
fresh ground black pepper to taste

In a medium skillet, over high heat, heat the olive oil. Add shrimp to the oil and cook 1 minute. Stir in the lemon juice and cook another 3 to 4 minutes or until the shrimp are cooked through. Transfer the shrimp to a plate. To the skillet, add the vinegar, Splenda, crushed red pepper, and jalapeno. Bring the mixture to a boil and cook 4 to 5 minutes or until reduced by about half. Remove from heat; set aside.

In a large salad bowl, place the arugula leaves, red bell pepper, and mango; toss gently with some of the dressing. Season with the salt and pepper. Divide the mixture onto 4 individual salad plates topping each with two of the shrimp. Drizzle the dressing mixture over the top.

* The heat of the jalapeno pepper is in the seeds. Do not touch your eyes after handling jalapenos until you have thoroughly washed your hands!


4 cups fresh baby spinach greens
1 carton (1/2-lb) fresh white mushrooms, sliced
1/4 -1/3 (depending on taste)thin red onion slices
1/4 cup fat-free balsamic vinaigrette dressing
2 tbsp shredded Parmesan cheese

Combine all ingredients, except Parmesan cheese, in a large salad bowl and toss together well. Sprinkle the Parmesan over the top.

Per 2 cup serving: Approximately 49 calories, 2 g (1 sat)fat, 6 g carbs, 4 g protein, 1 g fiber, 229 mg sodium.
Diabetic exchanges: Carb choices .5, Fat .5, Vegetable 1.5


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!

Tuesday, May 17, 2011


Our daily diet should include 14 grams of fiber for every 1,000 calories we eat. Good sources of fiber are whole-grain breads (stop buying "white" bread), berries and other fruits, vegetables, whole-grain cereals (don't buy the ones loaded with extra sugar), beans and lentils.
Note: Crystal Light Hunger Satisfaction Strawberry Banana Drink Mix has 5 grams of fiber per serving! Surprised that this drink is considered a good carb choice? In addition to the 5 grams of fiber, it only has 6 grams of carbs and only 30 calories per serving of 1 packet.

Monday, May 16, 2011


1 lb dry pinto beans
8 cups water
2 onions, sliced
2 garlic cloves, minced
2 tsps salt
1/2 lb fresh pork, diced
1/2 lb beef stew meat
1/2 cup tomato sauce
1/2 cup water
1 1/2 tbsps chili powder
1/4 tsp black pepper
1/4 tsp oregano
1/4 tsp Mexican sage
1/4 tsp cumin

Check beans and discard any bad beans, small rocks, dirt, etc. Rinse beans, cover with water and soak overnight.

Next day drain the beans. Place in a large heavy stockpot that has a lid. Add the 8 cups of water, 1 of the sliced onions, 1 of the garlic cloves, and 1 teaspoon of the salt. Place the beans over medium-high heat (or campfire) and bring to a steady simmer.

While the beans simmer, place the pork in a skillet with a little oil and brown lightly. Add the beef, the other onion, the other garlic clove and cook slowly until the onion is tender but not browned. Mix the tomato sauce with the 1/2 cup of water and add to the meat mixture. Add the chili powder, pepper, oregano, sage, and cumin; cook about 5 minutes. Add to the beans in the stockpot and cook together slowly for 2to 3 hours. Add extra water during cooking if necessary to keep beans from getting too dry. Add more seasonings if necessary to suit your taste.


Back in the 1960s when my grandmother was diagnosed as a diabetic this was one of her favorite cakes. I was a teenager hooked on sugar who thought this cake was awful and I couldn't imagine why my granny thought it was good. It is a Sugarless Applesauce Cake that in my opinion should be called a Sugar-Free Applesauce cake with added Raisins. I didn't like the artificial sweetener and I hated raisins. Yuck! Now I am a diabetic grandmother who still doesn't like raisins but I have learned to like desserts made without sugar. Funny how things change, isn't it? But I still don't like liquid sweeteners. I know some of you do, so here is a recipe for you. I prefer Equal for recipes or Splenda baking blend. If you are like me and don't use liquid sweeteners--not that popular anymore--you can make adjustments with the sweetener you use as you can visit their websites to get relevant use comparisons.

2 cups raisins
2 cups water
1 cup unsweetened applesauce
3/4 cups oil
1 tsp cinnamon
1 tsp baking soda
2 cups all-purpose flour
1/2 tsp nutmeg
1/2 tsp salt
2 tbsp liquid sweetener

Cook raisins in water until tender; drain well. In a large mixing bowl combine applesauce, oil, eggs, sweetener, and raisins. Mix until well combined. Add the flour, baking soda, cinnamon, nutmeg, and salt; mix to blend together well. Bake in a greased 9 x 13-inch baking pan for 45 minutes at 350 degrees. If using a glass pan, bake only 35 minutes.



Oat are a very good source of soluble fiber which is very important to the diabetic's diet.

2 cups quick cook oats
2 cups buttermilk
2 eggs*
2 tbsp canola oil
1/4 cup whole-wheat flour**
1/4 cup all-purpose flour
2 tbsp Splenda granular
1 tsp baking powder
1 tsp baking soda
1 tsp ground cinnamon
1/4 tsp salt
1/2 cup raisins

In a small bowl combine the oats with the buttermilk and let stand for 5 minutes. Beat eggs and stir into the oats along with the canola oil. Set the mixture aside.

In a large mixing bowl, combine the flours, Splenda, baking powder, baking soda, salt, and cinnamon. Stir in the oat mixture just until flour mixture is moistened. Gently stir in the raisins.

Heat griddle or skillet to hot and spray with nonstick cooking spray. Pour batter, 1/4 cup at a time, onto the hot griddle. When the top of the pancakes start to bubble, turn. When second side is a golden brown, remove from heat.

*Or you may use 1/2 cup egg substitute.
**You may omit and replace with another 1/4 cup all-purpose flour.

Serve topped with a thin pat of butter and sugar-free maple flavored syrup.

Yield: 1 dozen


So many juice beverages today 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 it. 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!

Sunday, May 15, 2011


This is a delicious recipe that is healthy for anyone but is especially diabetic-friendly. Made with thin-sliced beef and healthy vegetables, you can even enjoy this stir-fry over a small portion of brown rice without jeopardizing your diet. Make the rice without salt or butter; the stir-fry will flavor it so you won't even notice.

1 lb lean boneless top round steak, trimmed
2/3 cup water
1/4 cup chopped onion
3 tbsp reduced-sodium soy sauce
1 tsp beef-flavored bouillon granules
1 tsp Worcestershire sauce
1 clove garlic, minced
1/2 tsp salt
1/4 tsp black pepper
2 medium carrots, sliced diagonally
2 cups cauliflower flowerets
1 cup sliced fresh white mushrooms
1 pkg (6-oz) frozen snow peas, thawed partially
1/4 cup water
1 tbsp cornstarch

Partially freeze steak so it will be easier to cut diagonally across the grain into 1/4" strips; set aside.

In a large bowl combine the 2/3 cup of water, onion, soy sauce, bouillon granules, Worcestershire sauce, garlic, salt, and pepper, stirring well. Add the steak to the mixture and stir well to coat. Cover and refrigerate for an hour, stirring after 30 minutes. Drain steak; reserve the marinade. Set steak aside.

In a medium saucepan cook the cauliflower and carrots in just enough water to cover them. Cook for 3 minutes once hot; drain and set aside.

Spray a wok or large skillet with nonstick cooking spray; heat at medium high for 2 minutes. Add the steak and stir-fry for about 3 minutes or until cooked through. Add the mushrooms to the steak and stir-fry another minute. Add the pea pods, carrots, and cauliflower; stir-fry another couple of minutes until the vegetables are crisp-tender.

Combine the reserved marinade, the 1/4 cup water and the cornstarch, stirring to blend well. Pour over the steak mixture and stir-fry until thickened and bubbly.

Serve over hot brown rice that has been cooked without salt or butter.

Saturday, May 14, 2011


As we all sweet treats, diabetics should not over-indulge!
Note: This recipe has heart-healthy walnuts. Best not to substitute but pecans may be substituted although they lack some of the health benefits of walnuts

1 cup + 2 tbsp butter, softened
1 cup Splenda granular
1/2 cup granulated sugar
4 large eggs
2 tsp vanilla extract
1 1/3 cups unsweetened cocoa powder
1/3 cup whole-wheat flour
2/3 cup all-purpose flour
3/4 tsp baking powder
1/2 tsp salt
1 cup chopped walnuts
1 cup "sugar-free" powdered sugar*
2 tbsp low-fat milk

Preheat oven to 350 degrees. Line a 13 x 9-inch baking pan with foil; spray the foil with nonstick cooking spray.

Cream 1 cup of the butter and the Splenda and granulated sugar in a large mixing bowl using electric mixer on medium speed. Cream until fluffy. Beat in the eggs, one at a time, then beat in vanilla extract until all is well combined.

In a separate bowl, sift together 1 cup of the cocoa powder, flour, baking powder, and salt. Add the dry mixture to the egg mixture and beat until smooth. Stir in the walnuts.

Spread the batter into the prepared pan and place in the preheated oven. Bake at 350 degrees, on middle oven rack for 25 to 30 minutes or until a wooden toothpick inserted in the center comes out clean. Do not overbake. Remove the pan to a wire rack to cool slightly.

To make the frosting, beat the "sugar-free" powdered sugar, milk, remaining butter and cocoa powder together with electric mixer until smooth. Spread over the brownies and cut into squares once the frosting is set.

Yield: 32 brownies

*To make "sugar-free" powdered sugar: using a ratio of 3/4 cup Splenda granular to 2 tbsp cornstarch, place in a blender container and blend until mixture is a fine powder. Use as you would powdered or confectioners' sugar. May be kept in an airtight container or ziplock bag.


2 lb round steak, cut into serving-size pieces
1/2 cup all-purpose flour
1 1/2 tsp salt
2 tsp paprika
1/2 tsp black pepper
6 tbsp butter
1 carrot, thinly sliced
1 medium onion, diced
2 stalks celery, diced
1 beef bouillon cube
1 cup water
1/2 cup low-fat milk
1 cup low-fat sour cream
4 oz can mushrooms, drained

In a small bowl combine the flour, salt, paprika, black pepper and coat steak thoroughly with the mixture. In a large heavy skillet, melt butter. Add steak pieces to the skillet and brown on both sides. Reduce the heat; add the bouillon cube, water, and milk. Stir to dissolve bouillon. Add the carrot, onion, and celery. Cover the pan and simmer for 1 hour. Add the mushrooms and continue cooking for 5 minutes. Remove the meat and vegetables to a serving platter. Add the sour cream to the skillet gravy. Warm thoroughly and serve over the meat.


This is a good dish for diabetics as well as others since it only has 102 calories, 7grams of carbs and 9 grams protein per wedge or serving. Serve this light refreshing quiche with a salad and you have a meal.

1 tsp cornstarch
1/4 tsp oregano
1 cup canned stewed tomatoes
1 1/2 cups low-fat milk
4 eggs (or 1 cup egg substitute)
1 tbsp all-purpose flour
2 cups shredded zucchini
1/4 cup chopped onion
1/2 cup shredded Swiss cheese
1/2 cup shredded American cheese
2 tbsp grated Parmesan cheese
Nonstick cooking oil spray

In a small saucepan, combine the cornstarch and oregano. Add the tomatoes, stirring well, and bring to a boil over medium heat. Reduce heat; simmer 2 minutes or until thickened. Keep warm.

In a large mixing bowl, combine the milk, eggs, and flour; beat well using a wire whisk. Stir in the zucchini, onion and all the cheeses. Stir well to be sure mixture is well blended.

Pour the egg mixture into a 9-inch round quiche dish or deep dish pie plate that has been coated with the nonstick cooking spray. Bake at 350 degrees for 1 hour. Remove from oven, spoon the tomato mixture over the quiche. Cut into nine wedges and serve warm.

Yield: 8 servings


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.

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

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


This recipe for Blueberry Corn Muffins are 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.
1/2 cup all-purpose flour
1 14 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 a 12-cup muffin pan with nonstick cooking spray or line cups with paper liners; set aside.

In a medium mixing bowl combine the flours, 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 20 to 25 minutes or until done.
Note: File Photo


6 large Granny Smith apples
juice of 1/2 lemon
1 1/2 tsp cornstarch
1/4 cup Splenda granular


1/2 cup cold butter
1/4 cup + 1 tbsp Splenda Brown Sugar Blend
1/2 cup white whole-wheat flour
1/2 cup raw oats
1/2 tsp ground cinnamon
dash of salt, optional

Preheat oven to 375 degrees. Spray a 9 X 9-inch baking pan or dish with nonstick cooking spray; set aside.

Peel, core and slice apples; toss with the lemon juice. Stir in the cornstarch and Splenda granular. Place apple mixture in the baking dish spreading out evenly.

To make topping, mix together the Splenda Brown Sugar blend, flour, cinnamon, and salt, if using. Using a pastry blender or two knives, cut in the butter until the mixture is about the size of small peas. Add the oats and work the dough with your hands until it starts to clump together. Sprinkle topping over the apples. Bake at 375 degrees for 45 to 50 minutes.


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.


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.


3/4 to 1 lb beef round tip steak
1 can (approx. 14-oz) vegetable broth
1 1/2 cups water
1 1/2 cups sliced fresh mushrooms
1 cup julienned carrots
3 tbsp lite soy sauce, divided
2 tbsp red wine vinegar
1/2 tsp crushed red pepper or red pepper flakes
1 oz uncooked whole-wheat angel hair pasta, (about 1/4 cup broken up)
2 tbsp cornstarch
1/4 cup water
1/4 cup sliced green onions

Cut the steak lengthwise in half then cut crosswise into 1/4-inch strips.

In a 3-quart saucepan, combine the broth, 1 1/2 cups water, mushrooms, carrots, 2 tablespoons of the soy sauce, the vinegar and red pepper. Bring the mixture to a boil; reduce the heat and simmer for 5 minutes.

Meanwhile, in a nonstick skillet in 1 tablespoon olive oil, if needed, stir-fry the steak pieces to brown lightly.

Add the angel hair pasta to the broth mixture and simmer for another 5 minutes. Mix the cornstarch and the 1/4 cup water until smooth; stir into the broth. Bring the mixture to a boil and cook, stirring, for 1 minute. Add the beef to the soup and remove from the heat. Cover the saucepan and let stand for 5 to 6 minutes. Stir in the remaining soy sauce and the green onions. Serve immediately while still hot.

Yield: 4 servings


4 boneless, skinless chicken breast halves
1/2 tsp salt
1/8 tsp black pepper
2 tsp canola or extra-virgin olive oil
1 cup seedless grapes, halved
1/2 cup fat-free, less-sodium chicken broth
2 tbsp balsamic vinegar
3 tbsp brown sugar*
1/4 cup sliced plain almonds

Sprinkle the salt and pepper evenly over the chicken breasts. In a large nonstick skillet heat the canola or olive oil over medium-high heat. Add the chicken and cook 3 minutes on each side or until golden brown. Remove the chicken from the pan; stir in the grapes, chicken broth, balsamic vinegar, and Splenda brown sugar blend. Bring the mixture to a boil and cook until reduced to about 1 cup (approximately 5 to 6 minutes). Return the chicken to the pan and cook another 3 to 5 minutes, turning to coat both sides, until chicken is cooked through. Serve by putting sauce over the chicken and sprinkling the almonds over the top.

Yield: 4 servings.

*We diabetics should substitute 1 1/2 teaspoons of Splenda brown sugar blend for the brown sugar in the recipe. This is a good diabetic dish as it has 13 carbs and 28 g protein per serving (using the brown sugar, less carbs with the Splenda Blend).


This is a great potato dish for diabetics as it has 15 g of carbs and 5 g of protein per serving (without the shredded cheddar cheese topping). And as always, eat your potato serving with a protein item.

3 cups cooked, mashed potatoes
1 egg, separated
1/2 cup shredded low-fat process American cheese
1/2 small green bell pepper, finely chopped
1 tbsp finely chopped green onion
1/2 tsp celery salt
1 egg white
1/2 tsp paprika
2 tbsp shredded low-fat cheddar cheese, if desired

Preheat oven to 375 degrees. Spray a 1 1/2-quart casserole dish with a nonstick cooking spray; set aside.

In a mixing bowl, combine the mashed potatoes and egg yolk; stir until well blended. Stir in the cheese, bell pepper, green onion, and celery salt.

In a small mixing bowl, beat the 2 egg whites at the high speed of an electric mixer until soft peaks form. Gently fold the egg whites into the potato mixture.

Gently spoon the potato mixture into the prepared casserole dish. Sprinkle the paprika evenly over the potato mixture. Bake the casserole for 25 to 30 minutes at 375 degrees.

Remove casserole from oven and sprinkle the top with the shredded low-fat cheddar cheese, if desired. Serve immediately while hot.

Yield: 8 (1/2 cup) servings


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.


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.


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.


Toss a salad or steam some broccoli and you can have a quick, easy, and healthy meal in minutes.

1 lb boneless skinless chicken breast halves
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 can (16-oz) diced tomatoes, drained
1 can (8-oz) tomato sauce
2 tbsp Splenda Granular
1 1/2 tsp Italian seasoning
1/3 cup sliced ripe olives
1/8 tsp black pepper
3 cups hot cooked whole-wheat fettuccine noodles

Slice the chicken breasts into 30 to 32 pieces. Spray a large skillet with canola or olive oil nonstick cooking spray. Saute the chicken with the onion and bell pepper for 6 to 8 minutes. Stir in the tomatoes and the tomato sauce then add the Splenda, Italian seasoning, olives, and black pepper. Mix well to combine; lower the heat to simmer. Simmer mixture for 10 to 15 minutes, stirring occasionally.

Yield: 6 servings of 1/2 cup of pasta and 2/3 cup of sauce each.

Per serving: approximately 210 calories, 22 g carbs, 21 g protein

Note: File Photo


Instead of pasta noodles, this recipe is made with layers of zucchini, ground beef, tomato sauce and cheeses. It is easy to make, delicious and economical. What a great meal for family dinners, pitch-in meals, church potlucks, etc. This is a great recipe for summer when zucchini is popular in farmer's markets and family gardens. Using zucchini instead of pasta makes this a great dish for diabetics.

1 lb lean ground beef
1 can (15-oz) tomato sauce
1/2 tsp salt
1/4 tsp dried basil
4 medium zucchini
1 carton (8-oz) cottage cheese
1/4 lb mozzarella cheese, shredded
1/3 cup chopped onion
1/2 tsp oregano
1/8 tsp pepper
1 egg
2 tbsp flour

In a 10-inch skillet, brown the ground beef with the onion. Cook until the beef is no longer pink and the onion is transparent. Drain the beef and onion mixture, return to the skillet; add the tomato sauce, salt, basil, oregano, and pepper. Bring to a boil and simmer 5 minutes. Slice the zucchini lengthwise in 1/4-inch thick slices. In a small bowl, mix the cottage cheese with the egg. In a 9 x 13-inch baking pan, layer half the zucchini, sprinkle with half the flour. Add half of the cottage cheese-egg mixture, half the meat mixture, and half the mozzarella cheese. Repeat the layers, ending with the remaining mozzarella. Bake in a 375 degree oven for 40 minutes. Allow to set for 10 minutes before serving.


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

Friday, May 13, 2011


1 cup chopped green bell pepper
3/4 cup chopped yellow onion
1 tsp canola oil
2 cups peeled, diced tomatoes
1/2 tsp salt
1/2 tsp garlic powder
1/2 tsp chili powder
1/4 tsp red pepper flakes
1/8 tsp black pepper
2 1/2 cups uncooked, cleaned small fresh shrimp
1 cup chopped, cooked chicken
Hot brown rice cooked without salt or fat

In a large skillet over medium-high heat, heat the oil. Add the onion and bell pepper and saute until tender. Stir in the tomatoes, salt, garlic powder, chili powder, red pepper flakes, and black pepper. Bring the mixture to a boil; reduce heat and simmer, uncovered, 20 to 30 minutes until thickened.

Stir the shrimp and chicken into the mixture. Return the mixture to a boil; reduce heat and simmer 1 or 2 minutes until chicken is heated and shrimp turn pink.

Serve over the hot cooked brown rice.


1 lb Velveeta Cheese Product, cut-up
1 can (10-oz) diced tomatoes with green chilies, drained
1 pkg (6-oz) Fully Cooked Southwestern Seasoned or Grilled Chicken Breast Strips, cut-up
1/4 cup chopped green onion
1 tsp ground cumin, optional

Mix all ingredients in a large microwavable bowl. Microwave on high for 6 to 7 minutes or until cheese is melted, stirring every 3 minutes.

Serve with baked tortilla chips or assorted cut-up vegetables.

Note: Adding chicken to this type of cheese dip makes it better for diabetics. When you are going to a party and you are asked to bring a dish, bring this one. Then you will know there is a cheese dip that is healthier for you but suitable for everyone.


1/2 cup fat-free sour cream
1/4 cup light mayonnaise
2 tbsp lemon juice
1 tsp curry powder
1/2 tsp Splenda granular
1/2 tsp salt
1/2 tsp black pepper
4 boneless skinless chicken breasts (about 1 lb)
2 slices whole wheat bread, ground into fine crumbs
nonstick cooking spray

Preheat oven to 400 degrees.

Rinse chicken breasts and pat dry; set aside.

In a small bowl, combine the sour cream, mayonnaise, lemon juice, curry powder, Splenda granular, salt and pepper stirring until well blended.

Coat a 9-inch pie pan or baking dish with the nonstick cooking spray. Arrange the chicken breasts in the pan. Spoon the sour cream mixture evenly over the chicken breasts. Sprinkle the bread crumbs over the sour cream mixture. Bake in 400 degree oven for 30 to 40 minutes or until the chicken is no longer pink in the center and the juices run clear.


2 cups sliced fresh peaches
1/3 cup graham cracker crumbs
1/2 tsp ground cinnamon
1/8 tsp ground nutmeg
2 tsp butter, melted

Preheat oven to 350 degrees. Spray an 8-inch square baking dish or pan with nonstick cooking spray.

Layer the peaches in the bottom of the prepared pan. In a small bowl, combine graham cracker crumbs, cinnamon, and nutmeg, stirring together well. Add the butter and stir until well combined. Sprinkle the graham cracker crumb mixture over the peaches. Bake in a 350 degree oven for 30 minutes. Serve warm.

Note: Top with whipped cream or sugar-free ice cream, if desired.


This Chicken Spinach Salad is a quick, easy, and healthy entree recipe that also uses an orange and slivered almonds.

1/2 tsp salt
1/4 tsp black pepper
4 boneless, skinless chicken breast halves
nonstick cooking spray
12 oz baby spinach leaves, rinsed
1 orange, peeled and sectioned
4 tbsp slivered almonds

Sprinkle salt and pepper over both sides of chicken. Spray a heavy skillet with nonstick cooking spray and heat over medium-high heat. Add the chicken breasts and cook 5 to 6 minutes per side or until cook through and juices run clear. Remove chicken to a cutting board.

Toss spinach leaves and oranges together in a bowl. Divide among four salad bowls or plates. Slice chicken breasts and put 1 breast over each of the four salads. Sprinkle almonds over the top. Drizzle with your favorite salad dressing.


1/4 cup ruby red fresh grapefruit juice
2 tbsp balsamic vinegar
2 tbsp sugar-free maple flavored syrup
2 garlic cloves, minced
2 tsp olive oil
4 (4-oz ea) salmon fillets
1/4 tsp salt
1/4 tsp black pepper

In a small saucepan, bring grapefruit juice, balsamic vinegar, syrup and garlic to a boil. Reduce heat and simmer, uncovered, for 5 minutes. Transfer 2 tablespoons to a small bowl and add the olive oil to it. Set the remaining glaze aside.

Coat the grill rack with nonstick cooking spray before starting the grill. Sprinkle the salt and pepper over the salmon and place skin side down on the grill rack. Grill, covered, over medium heat for 10 to 12 minutes or until fish flakes easily with a fork, basting occasionally with maple and oil mixture. Drizzle with the reserved glaze.

Note: If preferred, fish may be broiled 4 to 6-inches from the heat. Follow the above directions for cooking time and basting.


Receiving a diagnosis of diabetes usually means a change in lifestyle and diet. If you are like me--I have a terrible sweet tooth!--I had this mental image of all things sweet and good disappearing from my diet. Imagine my surprise to discover this is not true. In fact, doctors and nutritionists recommend eating fresh fruit. And there are many ways to make delicious diabetic desserts. As with all foods, we diabetics have to watch our portions and even more so with sweets. Do not make this cheesecake and eat it all before bedtime! But incorporated into a healthy diet, you should be able to enjoy it. With its sugar-free ingredients and fresh fruits, it is healthy and tasty enough for anyone!

1 1/4 graham cracker crumbs*
1/4 cup Splenda granular
1/3 cup butter, melted
1 pkg (3-oz) sugar-free lemon gelatin mix
2/3 cup boiling water
2 bars (8-oz each) light cream cheese
6-oz. lite/firm silken tofu
grated rind of 1 lemon
juice of 1 lemon
1 cup sugar-free frozen whipped topping, thawed
Fresh fruit of your choice, optional

In a small mixing bowl combine the graham cracker crumbs, Splenda, and melted butter until mixed together well. Using the back of a large spoon, press the mixture on the bottom and up the sides of an 8-inch springform pan. Chill the crust for about ten minutes.

In a blender container mix the lemon gelatin mix and the hot water; slowly add in the cream cheese and the tofu. Continue to mix until smooth. Pour the mixture into a large mixing bowl and add the lemon rind, lemon juice and the thawed topping. Pour into the prepared pan, smoothing the top. Chill for 4 hours or more. Before serving garnish with more whipped topping and fresh fruit/fruits of your choice, if desired.

*If you cannot use crumbs made from graham crackers, make your crumbs from sugar-free butter cookies or sugar-free vanilla wafers.

Serves 12.
Note: This is a file photo.


8 slices of whole-wheat bread, cubed
1 lb bulk pork sausage, fried, crumbled, and drained
6 eggs
2 cups fat-free milk
1/4 cup butter
1/2 tsp dried mustard
1 lb of grated cheese
1/2 tsp salt
1/4 tsp black pepper, optional

Put bread in the bottom of a casserole dish. In a separate bowl, beat eggs and add milk, onion, salt, pepper (if using) and mustard. Sprinkle sausage and cheese over the bread. Slice butter over the cheese and pour the egg mixture over all. Bake in a medium heat oven (325 degrees) for about 45 minutes.


Doctors and nutritionists tell us breakfast is the most important meal of the day. And we diabetics must never skip breakfast! Looking for something different? Give this recipe a try.

6 large eggs, beaten
1/3 cup milk
1/3 cup chopped canned green chili peppers
1 tsp minced dried onion
couple splashes bottled hot sauce
1/4 tsp salt
1/8 tsp pepper
2 tbsp butter
3/4 cup shredded Mexi-Blend cheese
shredded lettuce
1 tomato, cut into wedges

In a medium bowl, combine the eggs, milk, chili peppers, onion, hot sauce, and salt; allow to stand for 1 minute. In a 10-inch skillet, melt the butter. Add the egg mixture to the skillet. Cook without stirring until the mixture begins to set. Lift and fold the partially cooked eggs with a spatula so the uncooked portion flows underneath. Stir in half the cheese. Cook 5 to 6 minutes more or until eggs are completely cooked. Serve on a bed of shredded lettuce topped with the remaining cheese and tomato wedges.

Yield: 4 servings


These Chicken Rolls stuffed with a Mushroom and Spinach mixture are easy to make and they cook in the microwave. They are also an excellent entree for diabetics. If you are a diabetic or have diabetics among your family or friends, you can serve this entree knowing it is perfectly safe for them. Serve with some brown rice and a salad for a complete meal.

1 small onion, chopped
1/4 lb fresh white mushrooms, chopped
1 pkg (10-oz) frozen chopped spinach, thawed
2 tbsp grated Parmesan cheese
1 tbsp chili sauce
1/2 tsp dried basil
1/2 tsp grated lemon rind
1/4 tsp salt
8 skinless boneless chicken breast halves
1 can (16-oz) diced tomatoes, drained
1/3 cup finely chopped onion
1 garlic clove, crushed
1/2 tsp Italian seasoning
1/4 tsp black pepper
2 tbsp tomato sauce

Combine the chopped onion and mushrooms in a shallow 2-qt casserole dish that has been sprayed with nonstick cooking spray. Cover and microwave for 4 to 5 minutes on high or until tender. Drain and set aside.

Place the thawed spinach on paper towels and squeeze until almost dry. Add the spinach, Parmesan cheese, chili sauce, basil, lemon rind, and salt to the onion mixture. Stir to combine well; set aside.

Flatten each chicken breast to 1/4-inch thickness. Place a fourth cup of the spinach mixture in the center of each chicken breast. Roll up lengthwise and secure with a wooden toothpick. Place the chicken rolls, seam side down, in the casserole dish after respraying it with more nonstick cooking spray.

Combine the tomatoes, 1/3 cup chopped onion, garlic, Italian seasoning and pepper. Spoon the tomato mixture evenly over the chicken rolls. Cover and microwave for 12 to 14 minutes on high, or until the chicken is cooked through. Cook on a turntable or rotate after 5 minutes to cook chicken evenly. Move chicken rolls around if necessary to assure even cooking.

Remove chicken rolls to a warm serving platter. Add 2 tablespoons of tomato sauce into the liquid in the baking dish; stir to blend. Cover and microwave on high for 1 to 2 minutes or until thoroughly heated. Pour the liquid over the chicken and serve immediately.


It is important that diabetics use only whole-grain pasta.

1 1/2 lbs boneless, skinless chicken breasts
4-oz uncooked whole-wheat spaghetti
1/2 can (10 3/4-oz size) low-fat cream of mushroom soup, undiluted
1/2 cup fat-free milk
1/2 tsp salt
1/4 tsp pepper
1 jar (2-oz) sliced mushrooms, drained
nonstick vegetable cooking spray

In a large skillet combine the chicken and enough water to cover it completely; cover and bring to a boil. Reduce the heat and simmer for about 20 minutes or until chicken is cooked through. Drain well. Chop chicken and set aside.

Meanwhile cook the spaghetti according to the package directions but omit any salt or butter. When spaghetti is tender, drain and set aside.

In a small saucepan combine the soup, milk, salt and pepper, stirring to blend. Over low heat, cook just until warm.

Coat a 12" x 8" x2" glass baking dish with nonstick cooking spray. Add the spaghetti to the dish. Layer the chicken, soup mixture, then mushrooms over the spaghetti. Bake in a 325 degree oven for 30 minutes or until heated through and bubbly.


1 medium green bell pepper, seeded and diced
1 garlic clove, crushed
2 tsp butter, melted
1 tbsp flour
2/3 cup low-fat milk
1/2 tsp salt
couple dashes of black pepper
1/8 tsp dried basil
1/8 tsp dried oregano
1 can (appox. 16-oz ) whole tomatoes, drained
1 pkg (10-oz) frozen peas and pearl onions, slightly thawed
1 can (12-oz) whole kernel corn, drained

Preheat oven to 350 degrees.

In a large saucepan, saute the bell pepper and garlic in the butter until pepper is tender. Add the flour, stirring until smooth. Cook for 1 minute, stirring constantly. Gradually stir in the milk; add salt, pepper, basil and oregano. Cook the mixture over medium heat, stirring constantly, until the mixture is thickened and bubbly. Stir in the tomatoes, peas and onions, and the corn. Remove from the heat.

Spray a 2-quart casserole dish with nonstick cooking spray. Spoon the heated mixture into the dish and bake at 350 degrees for 50 minutes.


The meal loaf has no high-carb filler as most do which makes it especially good for diabetics.

2 lb ground sirloin
4 eggs
2 medium onions, chopped
2 cups tomato juice
2 tsp salt
1 tsp black pepper

Preheat oven to 350 degrees.

Put the eggs in a large mixing bowl and beat well. Add the ground sirloin, onions, salt, pepper, and tomato juice. Using your hands, mix together well. Form into a loaf in a baking pan and bake at 350 degrees for 1 1/2 hours or until browned and cooked through.

Note: This is a file photo.


These is an Easy Baked Frittata that is an excellent choice for a brunch or equally as good for a family breakfast. It is quick and easy to assemble and bakes for around a half hour. This recipe features ham but other meats could be substituted.

6 tbsp canola oil
4 cups frozen shredded hash brown potatoes, thawed
1 tsp salt
1/2 tsp garlic salt
1/2 tsp freshly ground black pepper
1 lb fully cooked ham, cubed
12 whole eggs
6 tbsp low-fat milk
1/4 tsp dried oregano
1/4 tsp dried basil
2 cups shredded Mexican-blend cheese
1 1/2 cups your favorite chunky salsa

Preheat oven to 350 degrees.

In a large skillet, over medium heat, heat the canola oil. Add the hash brown potatoes. Sprinkle the potatoes with the garlic salt and the pepper. Cook for about 8 minutes until almost browned. Add the ham to the potatoes. Cook another couple of minutes, turning occasionally with a spatula.

Blend the eggs, milk, salt, oregano, and basil while the ham and potatoes are cooking.

Spray a 9 x 13-inch casserole dish with nonstick cooking spray. Place the potato mixture evenly in the casserole dish. Gently stir the egg mixture into the potato mixture. Bake, covered, for 15 minutes at 350 degrees. Remove from the oven and sprinkle the cheese over the top of the casserole. Return to the oven and bake for another 15 minutes or until the cheese has melted and the eggs are set.

Turn the oven to broil and cook for about 2 or 3 minutes until nicely browned. Watch carefully while the oven is on broil. Remove from oven and allow to cool for about 10 minutes before cutting. Cut into squares and place on serving plate.

Heat the salsa and serve spooned over the frittata.


Yes, we diabetics enjoy a good potato from time to time. This recipe allows us to enjoy a serving of this starchy food when served with a lean protein such as chicken, steak, fish, etc. Add a green vegetable or salad for a complete meal.

2 tbsps butter
3 tbsps white whole wheat flour
2 1/2 cups fat-free milk
1/4 cup grated Parmesan cheese
1/4 tsp fresh ground black pepper
2 lbs baking potatoes, peeled, thinly sliced
1 tsp salt
1/8 tsp ground nutmeg
2/3 cup shredded Swiss cheese, divided
3 tbsp thinly sliced chives, divided

Preheat oven to 350 degrees. Spray a 2-quart casserole dish with nonstick cooking spray; set aside.

In a medium saucepan, melt the butter. Stir the flour into the melted butter and cook over medium to low heat for a minute or two. Stir the mixture constantly while cooking.

Using a wire whisk, gradually whisk the milk into the butter mixture and bring to a boil. Cook, whisking constantly, for a minute or two until thickened. Stir in the Parmesan cheese and pepper.

Layer a third of the potatoes in the bottom of the prepared casserole dish. Sprinkle with a dash of the salt, a dash of the nutmeg, a third of the Swiss cheese, and a third of the chives. Spoon a third of the milk sauce over the potatoes. Repeat the process two more times, ending with the sauce.

Place in the oven and bake at 350 degrees for 1 hour and 15 minutes or until the potatoes are tender when stuck with a fork.

Yield 8 servings.


1/4 cup butter, room temperature
1/2 cup Splenda Brown Sugar Blend
1 egg
1/2 cup garbanzo bean flour
1/2 cup white whole-wheat flour
1 tsp baking powder
1 tsp apple pie spice
1/2 cup raisins, soaked in 1/4 cup of water
1/4 cup unsweetened applesauce

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

In a medium bowl, cream the butter; add the Splenda brown sugar blend and the egg. Beat the mixture well. Sift together the flours, baking powder and apple pie spice. Add the flour mixture to the creamed mixture, beating well. Stir in the raisins and the applesauce.

Spread the mixture in the prepared baking pan and bake at 350 degrees for 25 minutes. Allow to cool then cut into 24 bars.
Note: File Photo


1 cup rinsed, drained canned black beans, mashed
2 tsp chili powder
nonstick cooking spray
4 (8-inch) corn tortillas
1 cup washed, torn romaine (or other type) lettuce leaves
1 cup chopped tomato
1/2 cup chopped onion
1/2 cup plain nonfat yogurt
2 jalapeno peppers, seeded, finely chopped, optional

Combine the beans and chili powder in a small saucepan; cook 5 minutes over medium heat, stirring often.

Spray a large nonstick skillet with nonstick cooking oil spray. Heat skillet over medium heat until hot. Sprinkle tortillas with water; place in skillet, one at a time. Cook 20 to 30 seconds or until hot and pliable, turning once during cooking. Spread the bean mixture evenly over the four tortillas. Layer with lettuce, tomato, onion, yogurt and peppers. Serve immediately.

Note: When handling raw jalapeno peppers, were gloves and do not rub face or eyes!


3 lbs apples, peeled, cored, chopped
3 cups water (approximately)
1/4 cup (or more to taste, depending on apples) Splenda granular
1 tbsp lemon juice
1 tsp ground cinnamon

Place the prepared apples in a medium saucepan and add the water to just barely cover the apples. Simmer the mixture over a medium-low heat for about 15 to 20 minutes or until the apples are tender. Pour the mixture into a food mill or blender and run until smooth but not thin. Return to the pan and add the Splenda granular, lemon juice, and cinnamon. Cook over medium heat for 3 to 5 minutes, stirring frequently.

This is great served as a dessert or as a side with pork chops or pork roast. It can also be spread on whole-grain toast for a breakfast treat or a snack.

Thursday, May 12, 2011


1 pkg (3-oz) cream cheese, softened
2 1/2-oz can deviled ham
1/2 tsp prepared mustard
1/2 tsp chili sauce
celery stalks
sweet pickle relish, optional

Blend the deviled ham with the softened cream cheese, mustard, and chili sauce; blend together well. Stuff the celery stalks with the ham mixture and cut into 2 to 3-inch lengths. Top with a dab of pickle relish, if desired. (You will get a very minimal amount of sugar from this.)

Note: This mixture is also good served on assorted crackers

Wednesday, May 11, 2011


Sometimes we diabetics are told to stay away from rice. And we really should avoid white rice. But this recipe for Rosemary Shrimp with Rice is diabetic friendly. The recipe calls for Brown and Wild Rice and the recipe has a ratio of 20 carbs to 17 protein per serving. Rice can be a healthy grain alternative when we use the brown rice and serve it with a good protein item. Add a salad or steamed broccoli and you have a decent meal.

(Following directions below, put shrimp in frig to marinate while preparing the rice.)

1 tsp olive or canola oil
2 green onions, thinly sliced
1 1/2 tsp minced fresh rosemary
1/2 cup uncooked brown and wild rice blend
1 1/3 cups chicken broth

In a medium saucepan, over medium heat, heat the oil. Add the green onions and the rosemary. Cook, stirring, for about two minutes until fragrant. Add the rice and mix together. Add the chicken broth and bring to a boil. Reduce heat to simmer and cook 30 minutes or whatever your rice package recommends. Fluff with a fork and set aside while preparing the shrimp.


2 tsp olive or canola oil, divided
1 tbsp white cooking wine (or another tsp lemon juice)
1 tsp lemon juice
1 garlic clove, minced
1 tsp fresh rosemary, minced
1/2 lb med to large fresh shrimp, peeled and deveined
1/4 tsp salt
dash fresh ground black pepper

Mix one teaspoon of the oil, wine, lemon juice, garlic and rosemary together in a large plastic ziplock bag. Add the shrimp to the bag and mix well. Place in the refrigerator for 30 minutes.

Remove shrimp from bag and reserve the marinade. Heat a nonstick skillet over medium to high heat. Add the remaining oil to the skillet and swirl around to cover the bottom of the pan. Add the shrimp and sprinkle with the salt and pepper. Cook shrimp for 1 to 2 minutes. Flip shrimp to other side, add the reserved marinade and cook, stirring, for another minute or two until the shrimp are pink and opaque. Place the shrimp over the rice to serve.

Makes 4 servings with each serving approximately 20 carbs to 17 protein.

Tuesday, May 10, 2011


This is a recipe I came up with that you can easily adapt. At the end of the recipe, I will make some suggestions of ways you can adapt it to suit your tastes and needs. You really can use this recipe is a wide variety of ways so make it a staple in your recipe collection.

4 1/2 cups peeled diced Granny Smith apples
1/2 cup granulated sugar
1/4 cup Splenda Brown Sugar Blend
1 cup Stevia
1 cup butter
2 eggs
1 1/2 cups whole-wheat flour
1 1/2 cups cake flour
2 teaspoons baking soda
1 1/4 teaspoon cinnamon
1/4 teaspoon salt
1 1/2 cups chopped pecans
1 teaspoon vanilla

Put the apples in a medium bowl and stir in the granulated sugar and the Splenda Brown Sugar Blend; set aside.

In a large mixing bowl, using an electric mixer on low speed, cream together the Stevia, butter, and eggs. When well combined, mix in the whole wheat flour until well blended.

Add the baking soda, cinnamon, and salt to the cake flour, stir to combine. Add half the cake flour mixture to the mixing bowl along with a cup of the apple mixture. Mix well and add the remaining cake flour and apples. Increase blender speed and mix until combined.

With a large silicone or rubber spatula, stir in the vanilla and pecans.

Spray 3 9-inch loaf pans with nonstick cooking spray and divided the batter evenly between the pans.

Bake at 325 degrees approximately 30 minutes or until a wooden toothpick inserted in the center comes out clean.

If desired, make a small amount of powdered sugar drizzle and drizzle a small amount over the top of each cake. Use drizzle to attach 5 or 6 whole pecans down the center of the cake as decoration, if desired.

Note: Drizzle is not required. Cakes are just as good without it but it does make them more decorative.

Replace all or part of the apples with peeled, chopped pears.
Replace the pecans with chopped walnuts.
Add 1/4 cup of raisins to the batter with the nuts.
Not diabetic? Replace the artificial sugars with granulated sugar.
Omit the Splenda Brown Sugar Blend and replace it with an additional 1/4 cup of Stevia.
Replace 1/2 cup of the butter with unsweetened applesauce.
Substitute 1/4 teaspoon of cinnamon with 1/4 teaspoon of ground cloves.
Make in muffin tins for muffins or cupcakes.
Use YOUR imagination.

If you are diabetic or just trying to cut back on sugar, I really do believe this will become one of your favorite recipes.


Notice this title is Fast Food vs Cooked at Home, not Home Cooked!
If you follow my blogs at all, you know I am against grabbing fast food rather than more healthy cooking at home. However, here is an exception to my rule. Popping a Jimmy Dean's Sausage, Egg, and Cheese biscuit into your microwave or toaster oven will give you more fat than 2 1/2 McDonald’s Egg McMuffin sandwiches!
(And way too much of that is the no-no trans fat!)

Monday, May 9, 2011


This salsa is great served with fish, chicken, pork, etc.

1 cucumber, do not peel (extra fiber!), chopped
1 large orange, peeled, seeded, diced
2 tablespoons chopped red onion
1 teaspoon garlic and herb seasoning blend

In a small bowl, combine all the ingredients and serve with fish, poultry, or meat.

Friday, May 6, 2011


3/4 cup whole-wheat flour
1/2 cup all-purpose flour
1 cup ground oats
1/2 cup fat-free milk
2 tbsp ground flaxseed
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 cup low-fat plain yogurt
1/4 cup honey
2 tbsp canola oil
2 tbsp lemon juice
1 tsp lemon zest
1 cup blueberries

Preheat oven to 400 degrees.
Lightly coat a baking sheet with nonstick cooking spray; set aside.

In a large bowl, whisk together the flours, oats, milk, flaxseed, baking powder, baking soda, and salt. Make a well in the center and set aside.

In a small bowl, stir together the yogurt, oil, honey, lemon juice and zest. Pour into the well of the flour mixture and stir in until blended. Add the blueberries and gently stir just until combined.

Drop batter, 1/4 cup at a time, onto the prepared baking sheet to make 10 scones. Bake at 400 degrees 12 minutes or until lightly browned and firm.

Note: Good with milk or hot beverages such as coffee or tea.

Yield: 10 scones
APPROXIMATELY per scone: 260 cal, 40 g carb, 15 g pro,5 g (0 sat)fat, 3 g fiber, and over 250 mg omega-3s.


Remember, calories do count. There is alot 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 midafternoon, of around 200 calories each. Yes, that is only 1600 calories a day. If you need more calories adjust proportionally. Do I do this everyday? The answer is no. But it is a goal that I often accomplish.

Thursday, May 5, 2011


1/3 cup + 1 tbsp Splenda granular, divided
1 cup egg substitute*
2/3 cup fat-free milk
1 tsp vanilla extract
3/4 tsp maple extract
8 slices whole-wheat bread
1/4 cup raisins
3/4 tsp cinnamon
2 cups peeled, sliced apples
1/4 cup low-fat cream cheese

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

In a medium bowl, blend together the 1/3 cup Splenda granular, egg substitute, milk, and maple extract.

Tear the bread into approximately 1-inch pieces. Add the bread pieces, raisins, 1/4 teaspoon of the cinnamon, and apples into the above mixture. Toss to coat the bread. Pour the bread mixture into the prepared pan or dish.

Cut the cream cheese into 8 pieces and place over the strata. Blend the remaining tablespoon of Splenda granular with the remaining cinnamon. Sprinkle over the strata and refrigerate overnight.

Preheat oven to 350 degrees.

Remove strata from refrigerator and bake in the preheated 350 degree oven for 40 to 50 minutes or until lightly browned and set.

Serve while hot.

*You may use 4 eggs instead of the egg substitute.

Yield: 8 servings
Per serving(approximately): 150 calories, 20 g carbs, 8 g protein, 4 g (1 g sat)fat
Diabetic exchanges: 1 1/2 starches, 1 fat


2 large sweet onions, sliced into rings
3 tsp canola or olive oil, divided
1/4 tsp salt
4 tsp balsamic vinegar, divided
1 cup sliced mushrooms
1 lb boneless beef top sirloin
1/4 tsp dried thyme
1/4 tsp garlic powder
1/2 tsp fresh ground black pepper

Slice the beef into 1/2-inch thick slices; set aside.

Place the onions in a large nonstick skillet over medium heat. Cover and cook 15 minutes, stirring several times and scraping bottom of pan to loosen the browned bits. Add two teaspoons of the oil and the salt to the skillet and stir well. Add 3 teaspoons of the balsamic vinegar to the pan, one teaspoon at a time; scrape to deglaze pan.

Lower the heat under the skillet to medium-low and add the mushrooms. Cook mixture, uncovered, for 4 to 5 minutes until mushrooms are soft, stirring often. Remove mushrooms and onions from the pan but keep warm.

Raise the heat under the skillet to medium-high; add the last of the oil and swirl to coat bottom of the skillet. Add the beef and sprinkle with the garlic powder, thyme, and pepper. Cook 5 minutes or until of the desired doneness. Remove from heat.

Drizzle the remaining balsamic vinegar over the beef; return the onions and mushrooms to the pan, stirring to mix well.

Yield: 4 servings
Approximately per serving: 215 calories, 9 g (2 sat)fat, 7 g carbs, 26 g protein, 53 mg cholesterol.

Wednesday, May 4, 2011


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.


12 cups shredded red cabbage
2 apples, peeled and sliced
1/4 cup Splenda granular
1/4 tsp ground cloves
1 bay leaf
3 tablespoons vinegar
1/4 cup water
1 tablespoon butter
pinch salt

In a large saucepan or Dutch oven place the cabbage over the bottom; layer the apples over cabbage. Combine the Splenda with the cloves; sprinkle over the apples. Add the bay leaf. Combine the vinegar with the water and pour over all. Slice the butter into thin pats and place over the top. Sprinkle with salt. Cover pan and bring to a boil; stirring occasionally. Reduce the heat to simmer and cook for approximately an hour. Uncover and continue to simmer for about a half hour or until the liquid is absorbed. Stir occasionally during this time. Before serving, remove bay leaf and discard.

Yield: 12 servings

Tuesday, May 3, 2011


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.


1 carton (15-oz) fat-free ricotta cheese
1 cup low-fat vanilla yogurt, divided
1/2 cup unsweetened cocoa powder
1/3 cup powdered sugar
1 tsp vanilla
1/4 to 1/2 tsp espresso powder (according to your taste)
12 chocolate-covered coffee beans for garnish, if desired

In a food processor or blender container, combine the ricotta cheese, 3/4 cup of the yogurt, cocoa powder, powdered sugar, vanilla, and espresso powder. Process the mixture just until smoooth. Divide evenly between 4 serving dishes. Refrigerate until set, about 2 hours. Before serving, top each dish with 1 tablespoon of the remaining vanilla yogurt and 3 of the coffee beans, if desired.

Per serving with coffee beans: 211 calories, 31 g carbs, 13 g protein, 4 g fiber

Monday, May 2, 2011


1/2 a whole-wheat English muffin
1 hard-boiled egg,sliced into 3 or 4 round slices
1/4 cup fresh spinach, cooked and drained very well*
1 thick slice of tomato
2 tsp fat-free mayonnaise
Your favorite salt-free seasoning blend

Place English muffin on a folded sheet of aluminum foil. Top muffin with the spinach, tomato, and egg slices. Add the mayonnaise and slightly spread over the egg slices. Sprinkle with selected seasoning.

Place open sandwich under broiler and broil for a couple of minutes or so until the mayonnaise is lightly browned.
calories=210, 20 g carbs, 11 g protein