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.

Thursday, June 30, 2011

NO BAKE DATE-OAT BARS

1 pkg (8 oz) pitted dates, chopped
1 tbsp white whole-wheat OR garbanzo bean flour
1/2 cup water
3/4 cup unsweetened grated coconut
1/2 cup unsalted butter
1/3 cup Splenda Granular or equal amount of your favorite sweetener
2 1/2 cups quick-oats, uncooked
1/2 tsp vanilla extract
Non-stick vegetable cooking spray

In a large mixing bowl, combine chopped dates and flour. Toss lightly to coat. Place water in a 1-cup glass measuring cup and microwave on high until boiling. Pour water over dates. Add coconut, butter, and Equal to dates. Mix well. Spray a square baking pan with vegetable spray. Spoon mixture into pan. Cover and refrigerate until set. Cut into 24 bars. Store in refrigerator in an airtight container.

DIABETIC FRIENDLY SLOWCOOKER COWBOY CASSEROLE

COWBOY CASSEROLE

1 medium onion, chopped
1 1/4 lbs 90% lean ground beef
6 medium potatoes, unpeeled, sliced
1 clove garlic, minced
16 oz can kidney beans
16-oz can pinto beans
15 oz can diced tomatoes
2 tbsp flour
1/4 tsp salt
1/4 tsp black pepper

In a heavy skillet over medium-high heat, brown ground beef, rinse with hot water and drain. Mix flour into diced tomatoes, stir until flour is smooth.

Layer into slow cooker in the following order; onion, beef, potatoes, garlic and beans. Pour tomatoes over all and sprinkle with salt and pepper. Cover and cook on low 5 to 6 hours or until potatoes are tender.


PEANUT BUTTER BROWNIE CAKE

1 box (12.35 oz) Reduced Sugar Chocolate Fudge Brownie Mix*
1/3 cup vegetable oil
3 tbsp water
1 large egg
3/4 tsp almond extract
1 cup crunchy peanut butter
1/2 cup chopped peanuts
1 jar (11 3/4 oz) Sugar-Free Hot Fudge Topping

Preheat oven to 350 degrees. Spray an 8-inch round cake pan with nonstick cooking spray. Set aside.

Prepare brownie mix as directed on the box using the oil, water, and egg listed above. Stir in almond extract and peanut butter until well blended. Pour batter into the prepared pan and spread evenly. Bake 30-35 minutes or until a wooden toothpick inserted in the center comes out clean. Cool completely in the pan. Place cake on a serving platter. Just before serving, stir the Hot Fudge Topping until smooth. Spread over the cake top and sides. Using a frosting spatula, make swirl designs on the top for a pretty presentation.

Note: If you have them available, a few fresh berries or mint leaves in the center of the cake makes a very pretty presentation. A few chopped peanuts scattered over the top is another option.

*If your diabetes is severe, you should use a sugar-free brownie mix.


Wednesday, June 29, 2011

GROUND BEEF SPAGHETTI CASSEROLE

Diabetics, be sure to use whole-wheat spaghetti when making this recipe. Add some fresh steamed broccoli to round out this meal. As tempting as it is to add bread, I try to leave it off. If you do add bread, be sure it is whole grain. And remember, portion control! Have a serving, not half a casserole!!

12 oz whole-wheat spaghetti, cooked according to package directions, drained
1 small can black olives, drained and chopped
1 small jar of sliced mushrooms, drained and chopped
1 (28 oz) can whole tomatoes, drained and chopped
1 medium onion, chopped
1 tbsp olive oil
2 lbs lean ground beef
2 tsp oregano
1 tsp basil
2 cups shredded mozzarella cheese
1 can fat-free cream of mushroom soup
1/4 cup water

Saute onion in butter. Remove from pan and cook ground beef until browned. Drain and rinse with hot water. Return to skillet and add onion, olives, mushrooms, tomatoes and spices. Spray a large casserole dish with non-stick cooking spray. Layer into casserole as follows: 1/2 the spaghetti, 1/2 the meat mixture, 1 cup mozzarella; repeat with the remaining halves. Mix soup and water together until smooth; pour over casserole. Sprinkle top with Parmesan cheese if desired. Bake at 350 degrees about 1/2 hour until heated through and cheese melts.

Monday, June 27, 2011

FEET

Diabetics always have foot checks when they see the doctor. Taking care of ones feet is very important. But did you know that over 10% of the body's 206 bones are in the foot? That's right, 26 bones are in the foot. Eat properly to protect your bones, even standing requires good bones.


MANDARIN ORANGE CHICKEN SALAD

¾ lb boneless skinless chicken breasts, cubed
¼ cup reduced-sodium teriyaki sauce
8 cups torn mixed salad greens
1 can (11-oz) mandarin oranges, drained
1 medium carrot, shredded
¼ cup slivered almonds, toasted
3 tbsp thinly sliced green onions

In a large resealable plastic bag, combine the chicken and teriyaki sauce. Seal the bag and turn to coat; refrigerate for 1 to 2 hours. Drain and discard the marinade.

In a large nonstick skillet coated with nonstick cooking spray, cook and stir the chicken for 5 to 7 minutes or until no longer pink. Refrigerate until chilled.
In a large bowl, combine the salad greens, chicken, oranges, carrot, almonds, and onions. In a jar with a tight fitting lid, combine the dressing ingredients; shake well. Drizzle over the salad and toss to coat.

DRESSING:
2 tbsp white wine vinegar or cider vinegar
2 tbsp olive OR canola oil
1 tbsp reduced-sodium soy sauce
2 tsp Splenda Granular
½ tsp ground ginger
¼ tsp salt
¼ tsp pepper

Follow above instructions.

Sunday, June 26, 2011

TASTY HOMEMADE BLUEBERRY PANCAKES

1 cup all-purpose flour
1/2 cup whole-wheat flour
3 tablespoons Splenda granular
1 1/4 teaspoons baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1 1/4 cups buttermilk
1/2 cup butter, melted
2 large eggs, separated
1 cup fresh blueberries, washed & stemmed
Fresh lemon wedges, optional

In a large bowl, mix together the flours, Splenda granular, baking powder, baking soda, and salt.

In another bowl, whisk the buttermilk, melted butter, and egg yolks together well. Pour this mixture into the flour mixture and stir only until combined.

In a medium bowl, beat the egg whites until stiff. Fold into the pancake batter. Gently fold in the blueberries.

Heat a large nonstick griddle and grease with butter when hot. Place pancake batter on griddle using 1/3 cup of batter per pancake. Cook until tops are bubbly and edgess are starting to look dry, approximately 3 to 4 minutes. Turn pancakes and cook another 2 or 3 minutes until other side is lightly browned.

If you do not want to use syrup, squeeze lemon wedge over pancake. If you use syrup, use sugar-free syrups.  Personal note: I always use peanut butter on my pancakes, it's delicious.


Saturday, June 25, 2011

DIABETIC FRIENDLY HAM AND BROCCOLI QUICHE

1 pie shell, unbaked
1 1/2 cups cooked and cubed ham
1 1/2 cups shredded Swiss cheese
1 cup frozen broccoli florets, thawed and drained thoroughly
4 large eggs
1 cup low-fat milk
1/4 tsp dried onion flakes
1/2 tsp salt
1/2 tsp dry mustard
1/2 tsp freshly ground black pepper

Preheat oven to 350 degrees.

Layer the ham, cheese, and broccoli in the pie shell in order given. In a medium bowl, combine all the remaining ingredients; beat well. Pour this mixture gently over the ham, cheese, and broccoli in the pie shell.

Bake quiche at 375 degrees for 35 to 45 minutes until a knife inserted in the center comes out clean. Let stand 10 minutes before cutting to serve.


Note: This is a great item to add to your brunch table.

Friday, June 24, 2011

LAYERED CHOCOLATE PEANUT BANANA DESSERT

1 box (4-serving size) sugar-free chocolate pudding mix
1/2 cup creamy peanut butter
1 1/2 cups sugar-free frozen whipped topping, thawed
1 large firm banana
4 tablespoons chopped peanuts

Prepare the chocolate pudding according to the package directions using fat-free milk. Stir in the peanut butter until smooth. Gently fold in the whipped topping.
Using half of the chocolate mixture, divide evenly into 4 individual dessert glasses or bowls. Top with a few banana slices and 1/2 tablespoon chopped peanuts. Repeat the process using the remaining half of the pudding, more banana slices and another half tablespoon chopped peanuts per dish. Cover with plastic wrap and chill at least 30 minutes. Before serving, top each dessert with a dollop of whipped cream.

Note: To keep the banana slices looking fresh, dip in some lemon juice or pineapple juice before using.

PORTION CONTROL WHEN EATING OUT

To help you control portion size when eating out (since most restaurant serve a meal equal to at least two servings), ask for a to-go box when the waiter or waitress brings your meal. Immediately put half of the meal in the box out of sight. And the bonus, another meal ready to be warmed up tomorrow!


Thursday, June 23, 2011

DIABETICS AND STROKE

Did you know that diabetics are more likely to have a stroke than the general population? Since immediate care after a stoke is urgent, it is important to know the signs of stroke. Remember the word FAST to help you remember the signs. They are:
Face: Numbness in the face, changes in vision, uneven smile
Arm & Leg: Weakness or numbness, trouble walking
Speech: Slurred Speech, Inappropriate words, Mute (words won't come)
Time: Time is of the essence; call 911 at the first signs!

Did you know stroke is the 3rd leading cause of death in the United States?
Approximately 800,000 suffer a stroke each year.

There is one drug that can reverse symptoms and reduce long-term disablility in those who suffer an ischemic stroke (abstuction of blood flow to the brain). However it must be administered within 3 hours of symptoms and test must be run to determine if the stroke was ischemic before the drugs can be administered. Thus the need for getting to a hospital immediately.

PB-CHOCOLATE CHIP BARS

3/4 cup whole-wheat pastry flour*
3/4 tsp baking soda
pinch of salt
1 cup peanut butter
1/3 cup Splenda Brown Sugar Blend
1 beaten egg
1/2 cup low-fat milk
1 tsp vanilla extract
1/2 cup sugar-free chocolate chips**

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

In a small bowl combine the flour, baking soda, and salt.

In a medium bowl mix the peanut butter, Splenda, and egg, stirring vigorously until creamy. Add the milk and vanilla extract, stirring until smooth.

Add the flour mixture to the peanut butter mixture stirring until they are well combined. Stir in the chocolate chips.

Spread the dough into the prepared pan. Using the back of a large spoon or your hand, pat dough down until smooth. Bake at 350 degrees for 15 minutes or only until slightly puffy and just starting to get light brown around edges. DO NOT OVERBAKE! Remove from oven and allow to cool 10 to 15 minutes before cutting into 16 bars.

*If you do not have whole-wheat pastry flour, use 1/2 cup whole-wheat flour and 1/4 cup cake flour.

**I use Hershey's Sugar-Free Chocolate Chips. They are very good. If your grocer doesn't have them, use bittersweet chocolate chips.

Per bar: Approximately 137 calories, 12 g carbs, 4 g protein, 8 g (2g sat.)fat, 9 mg cholesterol, 106 mg sodium, 1 g fiber

MEALS FOR EVERYONE

With planning, it is easy to make complete meals that are okay for the diabetic as well as tasty for the other diners. Find recipes that will suit your family and/or friends and still be okay for the diabetic. When diabetic cooks or persons are faced with foods that aren't good for their blood sugar, they are more tempted to waver from their diets. If you study this site, you will find many tasty recipes for the whole family to enjoy! And a diabetic diet can be healthy for anyone! My family never notices the difference, in fact sometimes they say, "Should you be eating this?"!


Wednesday, June 22, 2011

BLUEBERRY LEMON BREAD and SUGAR-FREE POWDERED "SUGAR"

The lowly little blueberry is one of our most nutritious foods. This antioxidant-rich little berry packs a big wallop of a nutritional punch and we should all make blueberries a part of our diet. The good thing is they are very tasty and can be a great addition to our diet. One of the best ways to incorporate blueberries is by using them in baking. This delicious Blueberry Lemon Bread is proof of that. Directions for making the sugar-free powdered sugar glaze follows.

1 cups all-purpose flour
1 cup white whole wheat flour
2/3 cup Equal Granular
2 tsp baking powder
1/2 tsp salt
1/4 cup egg substitute or 1 egg
1 egg white
1/2 cup unsweetened applesauce
1/2 cup skim milk
3 tbsp butter, melted (or canola or coconut oil)
1 cup fresh blueberries
2 tsp grated lemon peel

GLAZE:
1/3 cup unsweetened powdered sugar*
2 tbsp lemon juice
Preheat oven to 350 degrees. Spray an 8-inch loaf pan with nonstick cooking spray. In a large mixing bowl, combine the flours, Equal, baking powder and salt. In a small mixing bowl, beat the egg substitute, egg white, applesauce, milk and butter together. Stir into the dry ingredients just until moistened. Fold in blueberries and lemon peel. Put batter in prepared pan and bake for 60-65 minutes or until a toothpick inserted in the center of loaf comes out clean.

If desired, combine the glaze ingredients and pour over loaf while it is warm. Cool in the pan 10 minutes then remove to a wire rack to finish cooling.

To make sugar-free powdered sugar:

* Put 3/4 cup of Splenda Granular and 2 tablespoons cornstarch in a blender and blend until it is a very fine powder. 0 grams of sugar and only 4 carbs per tablespoon.

Now don't tell. Most people won't know the difference.




SHRIMP STUFFED LASAGNA NOODLES

If you enjoy seafood and you also enjoy pasta, why not combine the two into this different seafood pasta dish, Shrimp Stuffed Lasagna? This sauteed shrimp and stir-fried style veggies, wrapped in lasagna noodles is a delightful way to serve your family a meal that is out of the ordinary. In this one dish you will have seafood, grains, and vegetables. Add a crispy green salad and you have a quick and easy meal that is sure to impress your family and friends.

6 whole-wheat lasagna noodles
1 garlic clove, minced
1 pkg (9-oz) frozen French-style green beans, thawed
1/2 cup shredded carrot
2 green onions, thinly sliced
1 cup sliced fresh mushrooms
1/4 cup Worcestershire sauce
2 tbsp Dijon mustard
2 tsp cornstarch
1 pkg (6-oz) frozen shrimp, thawed

Cook the lasagna noodles according to the package directions; drain and keep warm.

Spray a wok or large skillet with nonstick cooking spray. Heat on high until medium hot. Add the garlic to the skillet and stir-fry for a few seconds. Add the green beans, carrot, and green onion and stir-fry for about 30 secconds. Add the mushrooms and stir-fry 1 minutes or until all the veggies are crisp tender.

In a small bowl combine the Worcestershire sauce, Dijon mustard, and cornstarch; stir until dissolved. Add the mixture to the skillet and continue to cook, stirring frequently, until the sauce is thickened and bubbly. Add the shrimp and stir-fry for another minute or until the shrimp are pink.

To assemble, place the lasagna noodles on serving plate and spoon 1/6 of the shrimp mixture evenly down the center of each noodle. Fold the long ends of the noodles over the stuffing. Ready to serve although you can top with some sugar-free marinara sauce if you so desire.

Tuesday, June 21, 2011

DIJON-LEMON VINAIGRETTE SALAD DRESSING

3 tbsp water
2 tbsp lemon juice
2 tbsp extra-virgin olive oil
1 1/2 tbsp red wine vinegar
1 tbsp Dijon mustard
2 tsp minced garlic
2 tsp Worcestershire sauce
1/2 tsp fresh ground black pepper
1/4 tsp salt

Combine all ingredients in a jar and cover tightly. Shake jar vigorously to mix ingredients well. Store in the refrigerator for up to one week.

Per a 1 tbsp serving: 25 cal, 1 g carbs, 0 protein

Variations: Cilantro-Lime Vinaigrette: Use 1/4 cup of the above recipe and add 2 tablespoons minced cilantro and 1 tablespoon lime juice.

Lemon Caper Vinaigrette: Use 2 tablespoons of the Dijon-Lemon Vinaigrette and add the following: 2 tablespoons reduced fat mayonnaise, 2 teaspoons grated lemon rind, 1 1/2 tablespoons fresh lemon juice, 1 1/2 teaspoons capers, drained, 1/8 teaspoon of freshly ground black pepper. This is good over a green salad that is topped with grilled chicken or tuna.

Note: File Photo

HEAVENLY DELIGHT

A perfect dessert for hot summer days!

1 can (8-oz peaches in juice (no syrup), drained, rinsed, and drained again
1 small package (4-serving size) Raspberry Flavored Sugar-Free Gelatin
3/4 cup boiling water
1/2 cup cold water
3/4 cup sugar-free whipped topping, thawed

Remove 6 peach slices and save for garnish, if desired.
Dice remaining peaches.

Dissolve the gelatin in the boiling water, stirring until all gelatin is dissolved. Combine the cold water with enough ice to made 1 1/4 cups. Add to the gelatin and stir until slightly thickened. Remove any remaining ice! Add the diced peaches to the gelatin.

Put 2/3 cup of the gelatin mixture into each of six dessert cups or parfait glasses. Chill for 10 minutes until almost set. Spoon whipped topping into the glasses alternately with remaining gelatin. Top each with a dollop of the whipped topping and/or a reserved peach slice. Chill approximately 30 minutes to soft set.

Approximately 30 calories each.

Saturday, June 18, 2011

DEVILISHLY WARM CHICKEN BREASTS

3/4 cup chili sauce
3 tbsp prepared mustard
2 tbsp butter, softened
2 tbsp Worcestershire sauce
1/2 tsp salt
1 tsp minced garlic
1/4 tsp hot pepper sauce
4 chicken breasts (approx 6-oz each)
1/2 cup water

Preheat broiler.

In a small bowl combine the chili sauce, mustard, and butter. When combined add the Worcestershire sauce, salt, garlic, and hot pepper sauce; mix together well.

Arrange chicken breasts in a single layer in a baking pan or dish. Using half the liquid mixture, baste chicken breasts all over. Broil chicken, 4-inches from the heat for 3 minutes on each side.

Set oven heat to 350 degrees. Brush chicken with remaining liquid. Pour water over all. Cover the pan with aluminum foil and bake until the chicken is cooked through, about 45 minutes. Remove to a serving platter and drizzle with the pan drippings.

Note: If using boneless chicken breasts you will probably need to adjust baking time.

Monday, June 13, 2011

STRAWBERRY DESSERT SQUARES

2 cups finely crushed sugar-free vanilla wafer crumbs
1/3 cup Splenda granular
2/3 cup butter, melted
12-oz cream cheese, softened
1/4 cup Splenda granular
2 tablespoons milk
1 cup thawed Sugar-free whipped topping
2 cups boiling water
1 pkg (8-serving size) sugar-free strawberry gelatin
1 1/2 cups cold water
2 pints strawberries, sliced
Additional whipped topping for garnish.

Preheat oven to 350 degrees.

Mix the vanilla wafer crumbs, 1/3 cup Splenda granular, and butter together. Press mixture firmly into the bottom of a 9 x 13-inch baking pan. Bake 10 minutes. Allow to cool.

Beat the cream cheese, 1/4 cup Splenda granular, and milk until smooth using an electric mixer. Stir in the whipped topping; spread over the crumb layer and refrigerate.

In a large bowl, stir the boiling water into the gelatin until all the gelatin is dissolved. Stir in the cold water. Refrigerate for approximately 1 1/2 hours or until thickened. Stir in the strawberries and spoon over the cream cheese layer. Refrigerate for 3 hours or until firm. Cut into squares to serve. Top each square with a dollop of whipped topping, if desired.

Note: File Photo


Sunday, June 12, 2011

SAUCY BEEF SHORT RIBS

2 lbs lean beef short ribs
1 tbsp canola oil
1/2 cup chopped yellow onion
1 tbsp prepared horseradish
1 tsp salt
1/8 tsp fresh ground black pepper
2 cans (8-oz each) tomato sauce

Cut beef into 4 pieces. Heat the canola oil in a skillet and add the ribs. Brown ribs on all sides then drain off excess fat.

Combine the onion, horseradish, salt, pepper, and tomato sauce with a wire whisk; pour over the ribs. Cover skillet and reduce heat to simmer. Simmer for 1 1/2 hours or until the ribs are tender. If sauce thickens too much, add a small amount of water.

Yield: 4 servings

Note: File Photo

BABY STEPS

Do you have a hard time eating right? Take baby steps and you will be amazed how easy it is. Start with something as simple as choosing healthy foods more often than unhealthy ones. Each time you succeed it will give you confidence to do it again.
A couple of simple examples are to have a sugar-free cookie rather than a regular one. Or when baking, substitute a small amount of whole-wheat flour for an equal amount of the called for all-purpose. Once you get used to the small changes, you will find yourself always going with the healthy choice.


Saturday, June 11, 2011

BLUEBERRY BRAN MUFFINS

1/2 cup all-purpose flour
1 cup whole-wheat flour
1 tbsp baking powder
1 1/2 cups bran flakes cereal
1 large egg
1/4 cup less 1 tbsp Splenda granular
1 tbsp sugar
1/4 tsp salt
1 cup skim milk
1/4 cup vegetable oil
1/2 cup fresh or frozen blueberries

In a medium bowl stir together the flour, sugar, baking powder, and salt; set aside.

In a large mixing bowl, combine the cereal and milk. Let mixture stand about 3 minutes or until the cereal softens. Add the egg and vegetable oil; mix together well. Add the flour mixture, stirring only until combined. Gently stir in the blueberries. Divide the batter evenly into 12 muffin cups that have been sprayed with nonstick cooking spray. Bake at 400 degrees for about 20 minutes or until golden brown.




ONION BAKED PORK CHOPS

1 envelope Golden Onion Soup Mix
2/3 cup dry bread crumbs
2 large eggs, beaten
8 pork chops, 1/2-inch thick
1 to 2 tablespoons melted butter

Preheat oven to 350 degrees.

Combine the dry soup mix with the bread crumbs in a shallow bowl. Put the beaten eggs into another shallow bowl. Dip the pork chops in the eggs then into the bread crumbs. Coat chops well. Place the chops in a lightly greased 9 x 13-inch baking pan. Drizzle with melted butter. Bake for 1 hour or until the chops are cooked through, turning once.

ANGEL HAIR AND MEATBALLS

This is a recipe I got from a Fiber One cereal diabetic posting.

1 lb 90% lean ground beef
3/4 cup Fiber One cereal
1/4 cup grated Parmesan cheese
3/4 tsp Italian Seasoning
1/4 to 1/2 tsp garlic powder (depending on taste)
1 can (8-oz) tomato sauce
1 can (14 1/2-oz) diced tomatoes with green pepper and onion (do not drain)
1/8 tsp paprika
6-oz uncooked whole-wheat angel hair pasta
chopped fresh parsley for garnish, if desired
grated Parmesan cheese for garnish, if desired

Finely crush Fiber One cereal in food processor or in a sealed plastic bag by crushing with a rolling pin. Pour crumbs into a large mixing bowl along with the ground beef, Parmesan cheese, Italian seasoning, garlic powder, and 1/4 cup of the tomato sauce. Blend well and and shape into meatballs about 1 1/2-inch in diameter.

Spray a 12-inch nonstick skillet with nonstick cooking spray. Over medium heat, cook the meat balls approximately 10 minutes, turning occasionally to brown on all sides. Drain off excess fat, if necessary. Add the remaining tomato sauce, the canned tomatoes, and the paprika to the skillet; turn meatballs to coat. Cover skillet and cook over medium-low heat for 15 to 20 minutes, stirring occasionally until the meatballs are cooked through.

Meanwhile, cook and drain the angel hair as the package directs. To serve, place the meatballs with sauce over the pasta. Top with additional Parmesan and the chopped parsley, if desired.

Yield: 4 servings
Per serving: 460 calories, 54 g carbs, 10 g fiber, 33 g protein, 12 g (5 g sat)fat, 75 mg cholesterol, 950 mg sodium.
Diabetic exchanges: 2 1/2 starch, 1 other carb, 3 1/2 lean meat

Thursday, June 9, 2011

BREAKFAST SMOOTHIE

1 cup fat-free milk*
3/4 cup fat-free plain yogurt
2 tbsp walnuts
2 tbsp flaxseed meal
1/2 cup blueberries
Splenda granular or Stevia, to taste

Pour milk into blender container; add the yogurt, walnuts, flaxseed meal, and blueberries. Sprinkle Splenda over the top. Blend mixture for 15 seconds to blend.

*May substitute 1 cup low-fat calcium enriched soy milk.

Yield: 1 serving
384 calories, 22 g protein, 45 g carbs 6 g fiber, 16 g (1 sat)fat, 7 mg cholesterol, 232 mg sodium

Note: File photo

SALT

If you are one who always adds salt to your food, some of you before you even taste it, beware! Did you know only one teaspoon of salt contains 2300 mg of sodium? That is the recommended daily dosage. Try seasonings such as the Mrs. Dash salt-free blends to cut back on salt. Your body will thank you. Notice I did not say to eleminate salt, just reduce it, as the body requires salt to operate. However, most of us are putting way more salt into our bodies than they need.


Thursday, June 2, 2011

BEEFY GOULASH SOUP WITH CARAWAY SEEDS

1 1/4 lbs beef round steak, fat trimmed and meat cut into 1-inch pieces
1 tsp canola or olive oil
1 cup chopped onion
3 (14-oz each) cans reduced-sodium beef broth
2 (approx 15-oz each) cans diced tomatoes
1 1/2 cups sliced carrots
2 tbsp Splenda granular
1 tbsp paprika
1 tbsp caraway seeds, slightly crushed
2 cloves garlic, minced
2 cups uncooked whole-wheat noodles
2 cups very thinly sliced cabbage

In a nonstick Dutch oven or large pot, heat the oil over medium heat. Add the meat to the hot oil and brown on all sides. (Do half the meat at a time if necessary.) After the meat is browned, add the onion to the pot; cook, stirring, for about 3 minutes until the onion is tender. Stir in the beef broth. Add the undrained diced tomatoes, carrots, Splenda, paprika and caraway seeds. Stir in the garlic and bring the mixture to a boil. Reduce the heat, cover, and simmer for about 45 minutes to one hour or until the meat is tender. Stir in the noodles and return mixture to a boil. Reduce the heat and simmer for about 10 minutes or until the noodles are tender. Add the cabbage and cook an additional 2 to 4 minutes until heated through and cabbage is cooked.

Yield: 4 to 6 servings

OATS AND NUTS ARE IMPORTANT TO DIABETICS

Oats and nuts should be major foods in diabetics meal plans. That is not to say you have to eat loads of either. Oats are easy to work into the diet through morning cereal, snack bars and mixes, etc. When you eat nuts, use the unsalted variety and do not smother them in candy coatings. Try to work a portion of both oats and nuts into you diet everyday.


Wednesday, June 1, 2011

VELVETY CHOCOLATE MOUSSE

3 oz unsweetened chocolate
1 cup 1% milk
1/4 cup egg substitute*
1/2 cup Splenda granular
1 tsp cornstarch
1 tsp orange extract
1/2 cup whipping cream
3 cups sliced fresh strawberries

In a medium heavy-bottom saucepan, place the chocolate and milk. Heat over a medium heat until the chocolate is melted; set aside.

In a small mixing bowl, stir together the egg substitute, Splenda, cornstarch, and orange extract until blended. Add to the chocolate mixture in the saucepan. Stirring constantly, cook over medium heat 3 or 4 minutes or until the mixture begins to thicken. Remove from heat.

Pour the mixture into a food processor or blender and blend or process very briefly, about 10 to 20 seconds, to make a more creamy texture. Pour mixture into a medium bowl and cover. Refrigerate for about 2  hours until cooled.

Whip cream until stiff and fold gently into the chocolate mixture. Refrigerate mousse overnight to set. (You may refrigerate up to 3 days.)

To serve, layer the mousse with the strawberries in 6 wine glasses or pretty footed dessert dishes, beginning and ending with the mousse. If desired, top each with a dollop of whipped cream and a strawberry.

*May substitute 1 whole egg for the egg substitute.

Yield: 6 servings
Per serving: 210 calories, 17 g (10 sat)fat,5 g protein, 14 g carbs, 4 g fiber, 30 mg cholesterol, 50 mg sodium, 5 g sugar (milk and berries)
diabetic exchanges: 1 starch, 3 fats

Note: The above information is figured based on using egg substitute and without the whipped cream and strawberry garnish.

Note: This is a file photo.