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!

Saturday, July 30, 2011


1 tbsp low sodium soy sauce
1 tsp cornstarch
3/4 lb chicken breast tenders, cut into halves or thirds depending on size
1/4 cup lemon juice
1/4 cup low sodium soy sauce
1/4 cup fat-free chicken broth
1 tsp minced fresh ginger
2 garlic cloves, minced
1 tbsp Splenda Granular
1 tsp cornstarch
1 tbsp canola oil
1/2 red bell pepper sliced into strips
1/2 green bell pepper sliced into strips

In a small mixing bowl, combine the 1 tablespoon soy sauce and the cornstarch; add the chicken and marinate 10 to 15 minutes.

In a medium mixing bowl, combine the lemon juice, 1/4 cup soy sauce, chicken broth, ginger, garlic, Splenda, and 1 teaspoon of cornstarch and stir to blend.

In a medium skillet, heat the canola oil. Add the chicken; cook over medium-high heat for 3 to 5 minutes until just done. Add the sauce to the skillet then the red and green pepper strips. Cook another couple of minutes until the sauce thickens and the pepper are crisp tender.

Yield: 4 servings
Per serving: 150 calories, 5 g (1 g sat), 6 g carbs, 21 g protein, 1 g fiber, 50 mg cholesterol, and 730 mg sodium

Friday, July 29, 2011


1/3 cup extra-virgin olive oil
3 slices whole wheat bread, crumbed
1 tbsp finely minced garlic
1 tsp Italian seasoning
salt and pepper
4 ( 1 to 1/2 lb total) firm flounder fillets
2 Roma tomatoes, seeded and chopped
2 tsp lemon juice
1 tbsp chopped fresh basil

Preheat oven to 375 degrees.

Using one tablespoon of the olive oil, grease the bottom of a 9 x 13-inch baking pan or dish; set aside.

In a skillet over medium-high heat, saute the bread crumbs in the olive oil, stirring often to keep from burning and to brown evenly. When crumbs are just starting to brown, add the minced garlic and the Italian seasoning. Cook, stirring, until golden brown. Remove from the heat and sprinkle with salt and pepper to taste.

Using paper towels, pat the fish fillets dry. Place fillets in the prepared pan, skin side down. Sprinkle with salt and pepper to taste. Stir the tomatoes into the bread crumbs and cover the top of the fillets with the mixture. Sprinkle the lemon juice evenly over the four fillets.

Bake the fish at 375 degrees for 20 to 25 minutes or until it flakes easily. Before serving, sprinkle the fillets with the fresh chopped basil.


2 pkgs (8-oz each) low-fat cream cheese
2 cups shredded smoked cheddar cheese
1/2 cup butter,softened
2 tbsp low-fat milk
2 tsp your favorite steak sauce
1 cup finely chopped toasted pecans

Bring the cheese, the cream cheese and butter to room temperature; combine together. Add the milk and steak sauce to the cheese mixture and beat with an electric mixer until fluffy. Cover. Chill in refrigerator 4 to 24 hours.

Shape the mixture into a ball. Roll in the chopped nuts. Let stand 15 minutes before serving. Serve with assorted whole grain crackers.

Yield: 3 1/2 cups

Tip: At the party get your cheese ball serving from the outside as much as possible. The pecans are good for you and will help to balance everything else you are eating.

Thursday, July 28, 2011


Always remember to consider the sugar in many items you may not have thought about. Always read the nutritional label on foods to see if they contain sugar. Be especially cautious about frozen breakfast treats, mayonnaise, salad dressings, canned soups, crackers, breads, stuffing mixes, tomato and/or pasta sauces. You may be surprised at the sugar you are consuming while unaware. And I am not talking about the natural sugar in fruits and some vegetables. I'm talking about "added sugar." Read all your labels for one week; I imagine you will be surprised at the sugar you are eating!

Wednesday, July 27, 2011


4 cups baby spinach leaves
3/4 to 1 lb boneless skinless chicken breasts, cooked & thin sliced
1 1/2 cups frozen baby peas, thawed, rinsed, and drained
1/2 cup shredded carrots
1/2 cup sliced green onion
1 tbsp flaxseed oil
2 tbsp peanut butter
1 tsp sesame oil
2 tsp reduced-sodium soy sauce
1 tsp honey
1/4 cup warm water
1 garlic clove, crushed
1/2 tsp grated fresh ginger

Divide spinach evenly onto 4 salad plates. Top wth the chicken, peas, carrots, and green onions.

In a small bowl, whisk together the flaxseed oil, peanut butter, sesame oil, soy sauce, and honey. Gradually add the warm water, whisking until smooth. Stir in the garlic and ginger. Drizzle over the salads.

Tuesday, July 26, 2011


1 lb dry corkscrew whole-wheat pasta
3/4 to 1 lb boneless skinless chicken breasts
nonstick cooking spray
1/4 to 1/2 tsp salt
1/4 tsp pepper
1 tub (6 to 7-oz) basil pesto
1/2 jarred roasted red peppers
1/2 jarred roasted yellow peppers, drained, cut into strips
1 cup grape or cherry tomatoes, halved

Cook the pasta according to the package directions omitting any butter, etc. Drain; reserving about 1 cup of the liquid.

While pasta cooks, heat a stovetop grill pan or large skillet. Coat the chicken with the nonstick cooking spray and sprinkle with the salt and pepper. Grill chicken, turning once, about 5 minutes or until cooked through. Remove from heat and cut into strips.

Add the chicken strips, pesto, peppers, tomatoes, and about 1/2 cup of the reserved liquid to the pasta. Toss together to mix and coat.

Yield: 6 servings
Per serving: Approximately 500 calories, 61 g carbs, 27 g protein, 17 g (4 sat) fat

Monday, July 18, 2011


2 egg whites
1/8 tsp cream of tartar
1/4 tsp almond extract
1/2 tsp vanilla extract
2 tbsp Splenda Baking Blend
4 fresh peaches, sliced
1 carton (8-oz) sugar-free frozen whipped topping, thawed
1 tbsp sliced almonds, toasted, optional

Beat egg whites with the cream of tartar, almond extract, and vanilla extract until foamy. Add the Splenda and beat until stiff. Place the mixture into an 8-inch pie plate hollowing out center of mixture to form a shell. Bake a 275 degrees for 1 hour.

When shell has cooled, place peaches in the shell. (Depending on the natural sweetness of the peaches, sprinkle with a small amount of Splenda, if needed.) Top peaches with the thawed whipped topping. Sprinkle the almonds over the topping as a garnish, if desired.

Saturday, July 16, 2011

Old Fashion Peach Fantasy

1 pkg sugar-free strawberry gelatin
1 pkg sugar-free lemon gelatin
4 cups sugar-free ginger ale
1/2 cup low-fat powdered milk
1/2 cup water
1 tbsp lemon juice
1 can (16-oz) peach halves or slices (not in heavy syrup)

Bring the ginger ale just to a boil in a saucepan. Put the strawberry and lemon gelatins into a medium heatproof bowl; add the ginger ale and stir until all gelatin is dissolved.

In a small bowl, mix the powdered milk, water, and lemon juice; combine well. Chill. Whip the chilled milk mixture until stiff. Fold in the chilled gelatin mixture and pour into a springform pan that has been oiled lightly with salad oil.
Refrigerate to set.

To serve, remove sides from the pan. Drain the peaches well and use to decorate the gelatin.

Friday, July 15, 2011


1 box (1.34 oz) Sugar-Free French Vanilla Pudding and Pie Fillling Mix
1 pkg Graham cracker tart shells
Fresh seasonal berries
Mint sprigs for garnish, if desired

Prepare pudding mix as directed on box. Pour pudding into tart shells and refrigerate. Before serving, add 3 or 4 fresh berries and a mint sprig, if desired, for garnish.


This cheesecake is not only tasty but makes quite a presentation if you want to impress your family and guests!

1 3/4 cups chocolate graham cracker crumbs
1/4 cup butter, melted
1 lb fresh strawberries
2 envelopes unflavored gelatin
1/2 cup cold water
2 pkgs (8 oz each) fat-free cream cheese, cubed
1 cup fat-free cottage cheese
3/4 cup Splenda
8 oz carton frozen sugar-free whipped topping, thawed
13 medium fresh strawberries
sugar-free chocolate dip

Preheat oven to 350 degrees. In a small bowl, combine cracker crumbs with butter. Press onto the bottom and 1-inch up sides of a 9-inch springform pan coated with non-stick cooking spray. Place on a baking sheet and bake for 10 minutes or until set. Cool on a wire rack.

Wash and hull strawberries. Puree in a food processor; remove and set aside. In a small saucepan, sprinkle gelatin over cold water and let stand for 1 minute. Heat over low heat, stirring until gelatin is completely dissolved. Transfer to the food processor; add cream cheese, cottage cheese and Splenda. Cover and process until smooth. Add strawberry puree, cover and process until blended. Transfer to a large bowl and fold in two cups of the whipped topping. Pour into crust. Cover and refrigerate 2 to 3 hours until set.

To garnish: Wash the 13 strawberries and pat dry with paper towels. Dry completely. Cut tops off berries. Dip each berry in chocolate dip until about half the berry is coated. Allow excess to drip off. Place on a waxed paper-lined baking sheet with the tips pointing up. Refrigerate at least 1/2 hour.

Very carefully run a knife around the sides of pan to loosen cake. Remove sides of pan. Arrange berries with the chocolate tips up around top edges of cake saving one for the center. Place a fancy mound of remaining whipped topping between berries. Place one large dollop of whipped topping in center of cake and place remaining berry there. It is pretty to leave green on the last berry and lay it on its side in the whipped topping. Refrigerate any leftovers!

Note: This is a file photo.


1 cup water
1/2 cup butter
1 cup all-purpose flour
4 eggs or 1 cup egg substitute
1 small pkg instant sugar-free vanilla pudding mix
2 3/4 cups low-fat milk
1 pkg (8 oz) light cream cheese, softened
1/2 cup sugar-free chocolate syrup

Preheat oven to 400 degrees. In a saucepan, bring water and butter to a boil, stirring constantly until butter is melted. Reduce heat to low and add the flour. Stir vigorously with a wooden spoon until mixture leaves sides of pan and forms a smooth ball. Remove from the heat. Add eggs, one at a time or 1/4 cup at a time, beating well after each addition. Beat until the batter becomes smooth. Spread into a greased and floured 13x9-inch baking pan. Bake for 30 minutes or until puffed and golden. Immediately remove from pan and cut in half horizontally. Cool completely. For filling, beat the pudding mix, milk and cream cheese in a mixing bowl until smooth. Just before serving, place the bottom eclair layer on a serving platter and cover with filling. Add the other eclair layer to the top of filling mixture and drizzle with chocolate syrup.

NOTE: This is a good diabetic recipe because it has a good carb to protein ratio of 15 g carbs to 6 g protein.


3/4 cup boiling water
1 small pkg sugar-free orange gelatin
1/2 cup cold orange juice
1/2 cup cold water
1/2 cup fresh raspberries
1 small can mandarin oranges, rinsed and drained

Put dry gelatin into a medium mixing bowl. Stir in boiling water and still at least two minutes until gelatin is completely dissolved. Stir in juice and cold water. Refrigerate approximately 1 1/2 hours until thickened to the point that a spoon drawn through the mixture leaves a definite impression.

Take 3/4 cup of the thickened mixture out and set aside. Stir raspberries and orange segments into the remaining gelatin mixture. Pour into 6 serving dishes or into 1 larger bowl. Beat the reserved gelatin on high speed of electric mixer until fluffy and approximately doubled in volume. Spoon over gelatin. Refrigerate at least 3 hours until firm.


1/2 cup fresh blueberries
1 cup fresh strawberries
1 small package strawberry-flavored sugar-free gelatin
3/4 cup boiling water
1/2 cup cold water
ice cubes
3/4 cup frozen sugar-free whipped topping, thawed

Wash fruit and pat dry on a paper towel; set aside. Reserve 3 strawberries with leaves still attached. Reserve 6 blueberries and set aside with the 3 strawberries. Get six parfait glasses and divide the remaining fruit evenly between them. Set aside.

In a medium mixing bowl, stir boiling water into gelatin. Stir at least two minutes to dissolve gelatin completely. Put cold water in a two-cup measuring cup and add ice cubes to make 1 1/4 cups. Add to the gelatin and stir until slightly thickened. Remove any remaining bits of the ice cubes. Pour out 3/4 cup of the gelatin and set aside. Pour the remaining gelatin evenly over the fruit in the six parfait glasses. Refrigerate 1 hour or until set but not firm. Using a wire whisk, stir whipped topping into the remaining gelatin until smooth. Spoon over gelatin in parfait glasses. Refrigerate 1 hour or until firm. Before serving, top half the glasses with the reserved strawberries and half with the reserved blueberries.


6 cups mixed salad greens
1 1/2 cups cubed grilled or sauted chicken breast
1 can (15 oz) black beans, rinse well and drain
1 cup chopped fresh tomatoes
1 cup chopped green bell pepper
1/2 cup sliced, halved red onion
1/2 cup low-fat mexican-blend shredded cheese

1/4 cup finely chopped fresh cilantro
1/4 cup finely chopped tomato
1 tbsp vinegar (I prefer cider vinegar)
1 tbsp olive oil
1 tbsp lime juice
1/2 tsp lime zest
1 garlic cloved, minced
dash of salt
1/4 tsp freshly ground black pepper
1/4 tsp chili powder

In a large salad bowl, combine the salad ingredients. In a food processor or blender, combine the dressing ingredients. Place lid on container and process until you have a smooth dressing. Pour dressing over salad and toss to coat.

Makes 4 servings. Each serving: 298 calories, 26 g carbs, 28 g protein

Note: I adapted this recipe from one I saw in a Light & Tasty magazine a few years ago.

Thursday, July 14, 2011


1 envelope unflavored gelatin
1/2 cup cold water
2 cups no-sugar added applesauce
1 tablespoon grated lemon peel
1 packet Sweet 'N Low or other sweetener
1/4 teaspoon cinnamon
2 egg whites
3 tablespoons lemon juice

Sprinkle gelatin cold water in a small bowl to soften. Mix the applesauce, lemon peel and juice, sweetener and cinnamon in a saucepan. Bring mixture to a boil while stirring. Add the gelatin and stir until dissolved. Pour the mixture into a bowl; refrigerate for 1 hour.

Beat egg whites until stiff peaks form and fold into the chilled gelatin mixture. Refrigerate until well chilled.

Yield: 4 servings

Wednesday, July 13, 2011


2 cups all-purpose flour
1 cup whole-wheat flour
1 1/2 cups Splenda Blend
2 tsp baking soda
2 tsp baking powder
2 tsp cinnamon
1/2 tsp salt
2 cups unsweetened applesauce
1 cup canola oil
4 eggs
1 cup raisins
1/2 cup chopped walnuts
1 cup chopped dates

Preheat oven to 350 degrees.

Combine the flours, baking soda, baking powder, cinnamon and salt in a medium bowl.

In a large mixing bowl, cream the Splenda and eggs together. Add the applesauce and oil. Gradually beat in the flour mixture until well blended. Stir in the raisins, walnuts, and dates.

Divide batter evenly among two ungreased 9 x 6 x 4-inch loaf baking pans. Bake at 450 degrees for 45 minutes or until a wooden toothpick inserted near center comes out clean.


As a survivor of both breast and colon cancers, I want to always bring cancer awareness to the general public. While I have not had ovarian cancer nor known anyone close to me who has, I was struck to realize how easily the symptoms of this horrible disease can be mistaken for minor health problems. Don't take chances with your life, if you or someone you love shows any of the symptoms listed below, please go to your gynecologist and explain your symptoms.

Ovarian cancer is often known as the silent disease because so many women don't realize they have it until it's too late. As a cancer survivor, I always want to take advantage of getting any cancer information out to the public. According to Mark Messing, M.D., a gynecological oncologist with the Baylor Health Care System in Texas, some of the earliest signs of ovarian cancer are:

* Bloating
* Pelvic pain
* Abdominal pain
* Difficulty eating or feeling full quickly
* Changes in urinary or bowel functions

Unfortunately, these symptoms are very common to many women and can certainly be signs of other problems. However, if you or someone you love shows any of these symptoms and they persist over a few weeks, over-the-counter meds aren't working, etc, contact your doctor immediately. Dr. Messing says women too often try over-the-counter medications for too long, have bloating but assume they are just gaining weight, etc. It is better to be checked out by your physician than to try to doctor yourself or ignore the symptoms. Many times ovarian cancer will not be the problem. But in the cases where it is present, early detection is vitally important, as it is with all cancers! Don't take chances with your life; you only get one!

Remember, no one knows your body like you do!!


3-4 large bananas, ripe and mashed
3/4 cup Splenda granular
1/4 cup egg substitute or 1 egg
1  cup white whole-wheat flour
1/2 cup all-purpose flour
1 tsp baking soda
1 tsp baking powder
1/4 tsp salt, optional
1/3 cup butter, melted (or coconut oil)
1/4 cup sugar-free chocolate chips

Preheat oven to 375 degrees. In a large mixing bowl, blend together bananas, sugar and egg or egg substitute. Add flour, baking soda, baking powder and salt. Blend well. Stir in the butter and chocolate chips. Fill paper-lined muffin tins 2/3 full. Bake at 375 degrees for 15-20 minutes.


3 cups sliced, peeled and cooked sweet potatoes
2 large tart apples, sliced and peeled
3/4 cup SPLENDA Granular
1 tbsp sugar-free maple syrup
3/4 tsp nutmeg
3/4 tsp allspice
1/4 tsp salt
Dash of black pepper
3 tbsp butter

Preheat oven to 350 degrees. Spray a 1 1/2-qt casserole dish with non-stick cooking spray. Layer half the sweet potatoes and half the apples in dish. In a small mixing bowl, combine SPLENDA with the maple syrup until blended. Add the nutmeg, allspice, salt and pepper to SPLENDA mixture. Sprinkle half the mixture over the apples. Dot with half the butter. Repeat the layers. Cover and bake 15 minutes. Remove cover and baste with juices. Bake, uncovered, 15 minutes more or until the apples are tender.

Apple Danish Cheesecake for Diabetics

Crust: 1 cup all-purpose flour
1/2 cup plain almonds, ground
1/4 cup Equal-Lite or Splenda Blend
1/2 cup cold butter
1/4 tsp almond (or vanilla) extract

Filling: 8 oz cream cheese, softened
1/4 cup Equal-Lite or Splenda Blend
1/4 tsp cream of tartar
1/4 cup egg substitute

Topping: 1/3 cup Equal-Lite or Splenda Blend packed tight
1 tsp sugar-free maple-flavored syrup
1 tbsp all-purpose flour
1 tsp ground cinnamon
4 cups peeled and thinly sliced tart apples
1/3 cup slivered almonds

Preheat oven to 350 degrees. Grease a 9-inch springform pan.

To make crust: In a small mixing bowl, combine flour, almonds and Equal-Lite. Cut in butter until crumbly. Add extract. Shape dough into a ball and place between two sheets of waxed paper. Roll out into a 10-inch circle. Transfer to prepared pan and gently press dough onto bottom and up sides of pan. Refrigerate for 30 minutes.

To make filling: In a medium mixing bowl, beat cream cheese, Equal-Lite and cream of tartar until smooth. Add egg product and beat on low speed of electric mixer just until combined. Pour over crust.

To make topping: In a large mixing bowl, combine Equal-Lite with the maple-flavored syrup to blend. Add flour and cinnamon and mix to combine. Add apples and stir until coated. Spoon mixture over filling. Sprinkle with almonds.

Bake 40-45 minutes or until golden brown. Cool on a wire rack for 10 minutes. Carefully run a knife around edge of pan to loosen; cool 1 hour longer. Refrigerate overnight. Remove sides of pan for serving.

Apple Crisp For Diabetics (Tasty For Anyone!)

With this delicious Apple Crisp recipe, everyone can enjoy the same dessert and you won't hear one complaint. That is because this dessert doesn't taste like a "diabetic dessert". When you serve this recipe, no one will guess you just served them a diabetic crisp. If you and the diabetic don't tell, no one will ever know!

1/2 cup Splenda Brown Sugar Blend
2 tbsp all-purpose flour
1/2 tsp ground cinnamon
4 cups peeled and thinly sliced apples (Rome recommended)

1 1/4 cups quick cooking oats
1/2 cup all-purpose flour
1/4 cup Splenda Brown Sugar Blend
3/4 cup chopped nuts
1/2 cup butter, melted

Preheat oven to 350 degrees. Lightly spray an 8-inch square baking dish with nonstick cooking spray. Set aside.

To make the apple filling, combine brown sugar blend, flour, and cinnamon in a large bowl. Add apples, tossing to coat. Spoon into the prepared baking dish. Set aside.

To make topping, combine oats, flour, brown sugar blend and nuts in a bowl. Stir in butter. The mixture will be crumbly. Spoon over the apples mixture.

Bake at 350 degrees for 45 minutes or until the apples are bubbly and the topping is golden brown. Best when served warm.

NOTE: Yield: 9 servings at 310 calories, 38 carbs, 4 grams protein each. As with all fruits, there is the natural sugar of the apples and a high carb count. However, the oats and nuts counter balance most of that. Enjoy this dessert after a meal that has a good protein count. You would not want to serve this dessert after a pasta or vegetarian meal. And as with all desserts, it is not a good idea to over indulge!


1 egg white
1 tbsp soy sauce
1/2 cup dry bread crumbs
1 tbsp finely chopped onion
1 garlic clove, minced
1/4 tsp ground ginger
1/8 tsp pepper
12 oz lean ground turkey

In a mixing bowl, combine the first seven ingredients. Crumble turkey over mixture and mix just until combined. Shape into four patties. Spray a skillet with nonstick cooking spray, add burgers and cook over medium heat until meat is no longer pink. Serve on whole-wheat buns with your favorite condiments.


1 1/2 tsp chili powder
1 tbsp Splenda granular
1 1/2 tsp paprika
1/2 tsp garlic powder
1/2 tsp salt
1/2 tsp fresh ground black pepper
3 lb boneless pork loin

Preheat oven to 375 degrees.

In a small bowl, combine the chili powder, Splenda, paprika, garlic powder, salt and pepper. Rub the mixture all over the pork loin and place it in a small roasting pan. Bake at 375 degrees for 50 to 60 minutes or until a meat thermometer reaches at least 150 degrees. Remove from oven and let rest on cutting board 15 minutes before slicing.


Personally I do not like Sweet 'N Low, however I do know many of you do. This is an old favorite of singer Rudy Vallee and was made before we had the better tasting, in my opinion, artifical sweeteners. I use Splenda granular.

2 egg whites, beaten until stiff
2 tbsp powdered milk
1 tsp vanilla extract
pinch of salt
2 packets sweet 'n low

Add the powdered milk to the beaten egg whites; beat. Add the vanilla,salt, and sweet 'n low, mix well. Press mixture into pie plate and bake at 300 degrees 20 minutes or until done.

1 cup evaporated skim milk
1 pkg (4-serving size) lemon flavored gelatin (sugar-free)
1 pkg (4-serving size) lime flavored gelatin (sugar-free)
1/8 tsp salt
1 1/2 cups boiling water
1/2 cup cold water

Chill bowl and beaters. Chill evaporated milk. Combine gelatins with the boiling water and salt. Stir until gelatin is fully dissolved. Chill until thickened but not set.

Whip chilled evaporated milk until stiff peaks form and hold. Carefully fold in the gelatin mixture. Spoon mixture into the meringue shell crust. Chill 3 to 4 hours before serving.

Example of a meringue crust

Tuesday, July 12, 2011


2 cups fresh blackberries OR unsweetened frozen, thawed
1 cup fresh lemon juice
1 cup Splenda granular
4 cups cold water

In a blender, combine the blackberries, lemon juice, and Splenda; process until smooth, stopping to scrape down the sides.

Press the blended mixture through a sieve or strainer into a pitcher. Throw out the solids left in sieve. Stir in the water.

Serve over ice cubes.
Note: File Photo

Monday, July 11, 2011


2 cups fresh broccoli flowerettes
2 cups sliced carrots (1/4-inch slices)
2 cups fresh cauliflowerettes
1 cup sliced celery (1/4-inch slices)
1/2 cup chopped green bell pepper
1/2 cup chopped green onions
1 1/3 cups unsweetened apple juice
1 cup cider vinegar
1 tsp freshly ground black pepper

Steam the broccoli, carrots, cauliflower, celery until crisp tender; cool. Combine the steamed vegetables, bell pepper, and green onions in a gallon Ziplock Storage Bag. Combine apple juice, cider vinegar and black pepper; pour over vegetables. Seal bag and shake to mix well. Refrigerate vegetables overnight; will keep up to 3 days.

Yield: 12 servings


3 cups assorted salad greens
2 navel oranges, peeled and sectioned
1/2 cup thin sliced celery
2 tbsp chopped green onion

Combine all the ingredients together in a large salad bowl; set aside.

1/4 cup cider vinegar
1/4 cup Splenda granular
2 tsp canola or olive oil
1/4 cup slivered almonds, toasted

In a small mixing bowl, combine the vinegar, Splenda, and canola or olive oil. Stir with a whisk until mixture is well blended. Drizzle the dressing evenly over the salad and toss gently. Sprinkle the almonds over top of tossed salad.

Sunday, July 10, 2011


According to a recent report from the United States Department of Agriculture, the average amount of cholesterol in an American egg has dropped in the last decade. Eggs tested from around the country show 14% less cholesterol than when last tested in 2002. The tests also showed a 64% increase in the amount of vitamin D from the same time period. It is believed these changes can be credited to the differences in hen feed.


1 tsp unflavored gelatin
1/4 cup water
2 cups fresh blueberries
1/2 cup water
1 tbsp granulated sugar
1 tbsp Splenda granular
1 tsp lemon juice

Combine the gelatin with the 1/4 cup water; stir well and set aside.

Combine the blueberries, 1/2 cup water, sugar, Splenda, and lemon juice in a medium saucepan. Bring to a boil, reduce heat and simmer uncovered for 8 minutes; stir frequently. Remove saucepan from heat and add gelatin, stirring until gelatin is dissolved.

Cool mixture to room temperature. Pour into glass jars and cover tightly. Refrigerate 4 to 6 hours until chilled completely. Store in refrigerator up to 1 month.

Yield: 2 half pints

Note: I use all Splenda, no sugar. It is up to you and how you react to sugar.

Note: File photo - not actual recipe

Thursday, July 7, 2011


1/2 lb fresh broccoli florets
1 tbsp olive oil
3/4 tsp lemon juice
dash of salt
1/8 tsp dried thyme

Steam broccoli until crisp tender. Meanwhile, in a small bowl, combine the remaining ingredients. Toss steamed broccoli with the oil mixture until all broccoli is coated.

Yield: 4 servings. 3/4 cup = 45 calories, 3 g carbs, 2 g protein

Note: File photo


Stir-Fry Sauce:
1 1/2 tbsp minced garlic
1 1/2 tbsp minced fresh ginger
2 scallions, minced both white and green parts
2 tbsp non-sweetened apple juice
2 tbsp Splenda granular
2 tbsp soy sauce
1 tbsp water

Combine all the sauce ingredients in a small bowl. Set aside.

2 tbsp canola oil
1 1/2 lbs green beans, trimmed and washed
2 tbsp water

In a wok or large skillet, heat the oil. Add the green beans and stir-fry approximately 2 minutes until just barely crisp.

Add water and continue stir-frying for another 2 minutes or until beans are slightly tender and water has evaporated.

Add the sauce and continue stir-frying for 5-6 minutes, until the beans are tender but not overcooked. Serve immediately.

Yield: 6 servings
Per serving: 90 calories, 3 g protein, 10 g carbs, 5 g (1 sat)fat, 4 g fiber, 4 g fiber, 0 cholesterol, 310 mg sodium

Wednesday, July 6, 2011


1 1/2 lbs lean ground chuck
1/2 cup chopped onion
1/2 cup sliced celery
1/2 cup chopped green bell pepper
2 tbsp dried parsley flakes
3/4 tsp salt
1/4 tsp garlic powder
1/4 tsp black pepper
1 medium head of cabbage, cored, cut into 6 wedges
1/2 cup tomato sauce
1/4 cup vinegar
2 tbsp Splenda brown sugar blend

In a large skillet, over medium heat, cook the ground chuck, onion, celery, and bell pepper until the meat is browned and the veggies are tender. Drain in a colander and rinse with hot water. Wipe the skillet with paper toweling to remove excess grease. Return the mixture to the skillet. Sprinkle the parsley flakes, salt, pepper and garlic powder over the mixture. Arrange the cabbage wedges over the mixture. Combine the tomato sauce, vinegar, and Splenda brown sugar blend; stir until well blended. Pour the sauce over the cabbage and meat mixture. Cover and bring the ingredients to a boil. Reduce the heat and simmer 15 to 20 minutes. Serve immediately while hot.

Monday, July 4, 2011


Sugar-free pastry for a 2-crust pie
4 cups sliced, pared apples
1/2 cup unsweetened apple juice concentrate
1 1/2 teaspoon cornstarch
1 1/2 teaspoon apple pie spice
1/2 tsp cinnamon (add this extra cinnamon as it is a blood sugar reducer)

Mix the cornstarch, apple pie spice, and apple juice concentrate together. Pour over apple slices and toss to coat well. Pour apples into a 9-inch pastry-lined pie plate. Top with another pastry sheet, seal edges and cut vent holes in top crust. Bake in a 425 degrees oven for about 45 minutes until the crust is golden and the apples are tender.

Note: Cover pie edge with a strip of aluminum foil if it starts to get too brown.

Yield: 8 servings
Per serving: Diabetic exchanges are 1 1/2 fruit, 1 bread, and 1/2 fat.


Caution: See nutritional information following this recipe. This recipe does contain sugar that is found naturally in the bananas, milk, and yogurt.

4 large bananas, peeled and sliced
1 cup 1% milk
1 regular-size chai tea bag
1/3 cup Splenda Granular
3/4 cup plain fat-free yogurt

Place bananas in freezer for about 30 minutes or until frozen.

Pour milk into a microwave-safe measuring cup; microwave on high for 1 minute or just until milk reaches a boil. Add the chai tea bag to the milk and allow to steep for 20 minutes, pressing bag gently with a spoon to release chai flavor. Remove and discard tea bag; chill chai flavored milk for 10 minutes.

Combine frozen bananas, Splenda, yogurt, and chai milk in a blender. Process mixture until smooth, stopping to scrape down sides.

Yield: 4 servings
Per serving: 180 calories (10 from fat), carbs 38 g, protein 6 g, 1 g fat, 3 g fiber, 5 mg cholesterol, 70 mg sodium, 32 g sugar from the milk, yogurt, and bananas.

Saturday, July 2, 2011


2 lbs pork tenderloin
1 1/2 tablespoons Splenda Brown Sugar Blend
2 teaspoons garlic powder
2 teaspoons chili powder
1/2 teaspoon black pepper
1/2 teaspoon oregano
1/2 teaspoon salt

Combine the seasonings in a small bowl. Rub tenderloin completely with the mixture. Refrigerate for 30 minutes to an hour for stronger flavor.

Lightly grease grill rack. Preheat grill to medium heat or use indirect heat method. Grill 30 to 35 minutes or until a meat thermometer reads 160 degrees. Turn occasionally during cooking time.

Remove from grill and cover with aluminum foil. Let stand 5 minutes before cutting.

Yield: 6 servings

Note: This rub is also good for baby back ribs.


2-8 oz. pkgs reduced fat cream cheese
2-1 oz squares unsweetened chocolate, melted & cooled
1 cup splenda granular
1 teaspoon vanilla
1/2 cup pecans chopped

In a small bowl, beat the cream cheese, chocolate, sweetener, and vanilla until smooth. Stir in pecans. Pour into an 8 inch square pan lined with foil, cover and refrigeraye overnight. Cut into 16 squares. serve chilled. Yields 16 servings.