WELCOME TO DIABETIC ENJOYING FOOD

I have chosen this name for this blog because it truly states my story. I am a type II diabetic who most certainly enjoys food. When I was diagnosed with diabetes several years ago, my blood sugar level was over 400. With some oral medications, a lot of research and some trial and error, I have found that unlike my ancestors I truly can continue to enjoy food. I hope this blog will help you to also enjoy food and be healthy. Some recipes are my originals and some I have collected.

Friday, September 30, 2011

ORZO - BEAN SALAD

2/3 cup uncooked orzo
3/4 cup frozen shelled edamame
3/4 cup diced carrots
3/4 cup black beans, rinsed and drained
1/2 cup diced green bell pepper
2 1/2 tbsp fresh lime juice
1 tbsp extra-virgin olive oil
1/4 tsp salt
18 tsp pepper
2 tbsp finely chopped cilantro
2 tbsp grated Parmesan cheese

Cook orzo according to the package directions but leave out any salt or butter, etc called for. Approximately 5 minutes before the end of the cooking time, add the edamame and carrots; continue cooking until the orzo is tender. Drain. Transfer the mixture to a large bowl and add the black beans and bell pepper.

In a small bowl whisk the lime juice, olive oil, salt and pepper together. Pour the dressing over the salad; sprinkle the cilantro and Parmesan cheese over the top. Toss gently. Do not chill before serving.

Thursday, September 29, 2011

PICANTE CHICKEN CASSEROLE

As diabetics it is important to use brown rice as the recipe directs. Using white rice will change this diabetic friendly recipe into a nonfriendly one.

4 tsp olive oil
1/2 cup sliced green onions
2 cups sliced fresh mushrooms
1 can (8-oz) diced canned green chilies, drained
1 1/2 cups mild picante sauce
3/4 lb skinless boneless chicken breasts, cooked and shredded
2 cups cooked brown rice
6 tbsp sour cream
4-oz shredded cheddar cheese
paprika, optional

In a skillet, heat the olive oil over medium-high heat. Add green onions and mushrooms cooking until tender. Stir in the chilies and cook for a couple of minutes. Add the picante sauce and cook for 5 minutes, stirring constantly.

Place the chicken in the bottom of a 10-inch baking dish that has been sprayed with nonstick cooking spray. Reserve a half cup of the picante mixture; set aside. Pour the remaining picante mixture over the chicken.

Bake in a 350 degree oven for 30 minutes.

Combine the reserved half cup of the picante mixture with the brown rice and sour cream. Spread mixture over top of the chicken. Sprinkle the shredded cheddar over the top of the rice mixture. Sprinkle with some paprika, if desired. Return to the oven and bake an additional 5 minutes to melt cheese.

Yield: 4 servings.

Tuesday, September 27, 2011

MEATLESS MONDAYS FOR YOUR HEALTH

A recent study by a nonprofit health initiative backed by the John Hopkins Bloomberg School of Public Health, suggests that Mondays are the best day for starting a diet or reminding yourself of your goals to improve your health. While Sunday is technically the first day of the week, we actually consider Monday as such. After all, Monday is when we get back into our weekly routines. So why not set aside Mondays as a meatless day for yourself and/or your family? Several medical studies show that just eliminating meat from your diet one day a week can improve heart health and reduce your risk for obesity, diabetes, and some cancers. That should be enough to cause us all to decide to go without meat for just one day a week. You still need to include healthy protein in your diet on meatless days by adding nuts, beans, lentils, soy, etc.

Saturday, September 24, 2011

BURRITO BURGERS

1 cup (1/2 of 15-oz can) refried beans
1 can (4-oz) mild green chilies, drained and chopped
1/4 cup chopped onion
3/4 tsp salt
1 1/2 lbs ground beef
4 slices American cheese
8 flour tortillas
1 cup chopped lettuce
1 medium tomato, chopped

In a large bowl combine the beans, 2 tablespoons of the chiles, the onion, and salt until mixed well. Add the ground beef to the bean mixture and mix well. Shape into 8 even sized patties. Cook on grill until of the desired doneness. Place 1/2 slice of the cheese atop each meat patty.

Heat the tortillas on the grill just until warmed. Put a burger on half of each tortilla. Wrap tortilla over burger and serve with the lettuce and tomato for garnish.

Yield: 8 servings


Friday, September 23, 2011

LENTILS AND CAULIFLOWER WITH CURRY

1 tbsp canola oil
4 cups small cauliflower florets
1/2 cup chopped red onion
1/2 cup chopped carrot
1 cup dried lentils
2 tsp minced garlic
1 tsp curry powder
1 1/2 cups vegetable broth
1/4 tsp salt
1/2 cup fat-free plain yogurt
Fresh cilantro

Heat 2/3 of the oil in a large deep skillet over medium-high heat. Add the cauliflower; cover and cook, tossing occasionally, for 5 minutes or until lightly charred. Don't let cauliflower brown too fast so lower heat if necessary. Remove to a plate and set aside.

Place the skillet over medium heat and add the remaining oil. Add the carrot and onion; cook, stirring, for 3 minutes or until they start to soften. Stir in the lentils, curry powder and garlic. Cook, stirring to coat, for 3 minutes. Add the broth and bring almost to a boil. Partially cover the pan and reduce heat to simmer. Simmer for 20-25 minutes until the lentils are almost tender.

Add the cauliflower back into the skillet. Partially cover and simmer for 5 minutes or until the cauliflower is tender and the lentils are cooked. Stir in the salt.

To serve, place on 4 small plates and add a dollop of the yogurt to each plate. Sprinkle with the cilantro.

Thursday, September 22, 2011

ROASTED PEARS

4 ripe Bartlett pears, peeled, cored, cut in half lengthwise
2 tbsp Splenda Granulated
1/4 tsp ground cinnamon
2 tbsp lemon juice
2 tbsp melted butter
1/4 tsp maple flavoring
1/2 cup orange juice
1 pint sugar-free vanilla
ice cream

Preheat oven to 375 degrees.

Arrange the pears, cut side down, in an 11x7-inch baking dish.

Combine the Splenda, cinnamon, lemon juice, melted butter, and maple flavoring. Spoon over the pears, turning to coat both sides. Pour the orange juice in bottom of the pan and let it surround the pears.

Bake uncovered at 375 degrees for 20-25 minutes or until the pears are tender. Serve warm with a scoop of the sugar-free ice cream.

Yield: 8 servings

Wednesday, September 21, 2011

GOLDEN BAKED CHICKEN BREASTS

2 chicken breasts, split and skinned
4 teaspoons butter at room temperature
1 tablespoon instant minced onion
1/2 tsp garlic salt
1/4 tsp paprika
Chopped fresh parsley for garnish, if desired

Preheat oven to 425 degrees.

Place the chicken breasts in an ungreased square baking pan or dish. Spread one teaspoon of butter over each piece of chicken then sprinkle with the onion, garlic salt, and paprika. Bake at 425 degrees, uncovered, for 30 to 35 minutes until juices run clear when pricked with a fork.

To serve, sprinkle with parsley, if desired.

Tuesday, September 20, 2011

TOSSED VEGETABLE DISH

1 cup cherry tomatoes
1 bunch broccoli, cut into small florets
1 head cauliflower, cut into small florets
1 bottle (8-oz) low-sugar or sugar-free Italian Salad dressing

Put the tomatoes, broccoli, and cauliflower into a bowl with a sealable lid. Pour the dressing over the vegetables and toss gently to coat well. Refrigerate 12 to 24 hours before serving.

APPLE-WALNUT CAKE

1/2 cup all-purpose flour
1/4 cup whole-wheat flour
2 tsp baking powder
1 1/2 tsp apple pie spice
3/4 tsp salt
2 1/2 cus chopped Granny Smith apples
3 tbsp packed Splenda Brown Sugar Blend
3/4 cup Splenda Granulated
4 1/2 tbsp butter, melted
3/4 cup fat-free milk
3 large eggs
1 1/2 tsp vanilla extract
1/2 cup chopped walnuts

Preheat the oven to 350 degrees. Spray a 9-inch square baking pan with nonstick cooking spray; set aside.

In a small bowl combine the flours, baking powder, apple pie spice, and salt; set aside.

Place the apples in the prepared baking pan. In a medium bowl beat the Splenda Brown sugar blend, Splenda granulated, and butter in a medium bowl with a wire whisk until well blended. Whisk in the milk, eggs, and vanilla extract. Stir in the flour mixture until smooth. Pour the batter over the apples. Sprinkle walnuts over the batter.

Bake at 350 degrees for 45 to 55 minutes or until a knife inserted in the center comes out clean and the apples are tender. Cool in pan for 10 minutes before cutting to serve. Serve while warm and should there be any leftovers, refrigerate them.

Yield: 9 servings.

Monday, September 19, 2011

ANGEL TRIFLE

1/2 cup Splenda Granulated
4 cups plain fat-free yogurt
2 tsp vanilla extract

Blend the above ingredients together in a medium mixing bowl; set aside.

1 Sugar-Free Angel Food cake, cubed or torn into bite-size pieces

1 pkg (12-oz) frozen unsweetened raspberries, thawed
2 tbsp Splenda Granulated

Gently combine the raspberries and Splenda; set aside. Do not drain the raspberries.

2 large fresh peaches, peeled and diced
2 fresh pears, peeled and diced
1 large firm banana, thinly sliced

To assemble the trifle: Pour a half cup of the yogurt mixture in the bottom of a glass bowl. Place a third of the angel food cubes on top of the yogurt mixture. Top with a third each of the diced peaches, diced pears, and raspberries. Drizzle a third of the raspberry juice over the fruit and cake. Top with a third of the sliced banana. Pour a third of the yogurt mixture over the cake and fruit. Repeat the process twice.

Cover the dish and refrigerate for at least 2 hours or overnight to allow the cake to absorb the fruit juices.

Sunday, September 18, 2011

CORNBREAD TOPPED SAUSAGE CASSEROLE

1 lb good quality bulk pork sausage
2 cans (15-oz each) Pinto Beans (1 with jalepeno peppers)
1 can (14 1/2-oz) whole tomatoes, drained and broken up
1 pkg (6-oz) cornbread mix (NOT sweet!)

Preheat oven to 400 degrees.
Spray a 2 1/2-quart casserole dish with nonstick cooking spray.

Brown the sausage in skillet and drain well. Mix the sausage with the beans and the tomatoes; pour into prepared casserole dish.

Prepare the cornbread mix according to the package directions. Drop batter by tablespoons over the meat mixture. Bake at 400 degrees for 25 minutes or until the cornbread is browned.

Yield: 4 to 6 servings.

Note: The cornbread is okay because it is combined with pinto beans and sausage.

Saturday, September 17, 2011

OLIVE SURPRISE RUMP ROAST

Approximately 4 lb beef rump roast
1 jar (4-5 oz) pimiento-stuffed olives, drained
2 to 3 tablespoons canola oil
1 large yellow onion, thickly sliced
1 can (10 3/4-oz) condensed tomato soup
1 soup can of hot water

With the point of a sharp knife, make 4 or 5 crisscross gashes in a large circle as far in as the middle of each end of the roast. Using fingers or a spoon, open up the gashes and push 4 or 5 olives into each gash.

In a large Dutch oven, heat the canola oil over medium-high heat. Add the roast and brown completely on all sides (takes about 15 minutes), lower heat to medium if it gets too hot.

Lift meat and place onion slices under the roast. Stir the water and soup together and pour over the meat. Cover tightly and simmer on stove top or cook at 325 degrees in oven for 2 1/2 to 3 hours or until meat is tender. Cool. In fact, this is good served chilled so it makes a good picnic or tailgating meat.

Your guests will be surprised to see the olives cooked in the meat.

Note: The sugar in the soup is okay as it is balanced out by the protein in the roast.

Wednesday, September 14, 2011

SHRIMP AND VEGETABLE KEBABS

1 lb large peeled shrimp, peeled and deveined
1 bottle (16-oz) lowfat, sugar-free Italian salad dressing
1/3 cup low-sodium soy sauce
1 tbsp hot pepper sauce
1 tbsp lemon juice
3 small zucchini
8 small whie onions, peeled
1 can (8-oz) pineapple chunks, drained
8 large fresh mushrooms
2 tomatoes, cut into wedges

Place the shrimp in a shallow dish. Combine the salad dressing, soy sauce, pepper sauce, and lemon juice in a medium bowl. Whisk together until well blended. Reserve half of the sauce; set aside. Pour the remaining sauce over the shrimp. Refrigerate and marinate for up to 2 hours.

Preheat broiler. Soak 8 wooden skewers. Cut the zucchini into 1 1/3 inch slices.

Drain the shrimp and discard the marinade.

Alternately thread the shrimp, zucchini, onions, pineapple, mushrooms, and the tomato wedges onto the presoaked skewers.

Broil the kebabs, turning several times and basting with the reserved sauce, for 6 minutes or until the shrimp turns pink. Serve immediately.

Friday, September 9, 2011

CHINESE SKILLET SUPPER

2 tbsp canola oil
2 lb boneless beef, cut into approx. 1-inch cubes
1 small yellow onion, chopped
2 cups water
1 can (11-oz) mandarin orange segments, well drained
1/3 cup reduced sodium soy sauce
1/2 tsp ground ginger
2 tbsp cornstarch
1/4 cup cold water
1 small green bell pepper, cut into thin strips
1/2 lb mushrooms, sliced
2 cups diagonally sliced celery
1 can (5-oz) sliced water chestnuts, drained

In a large skillet, cook the beef and onion over medium heat until the onion is tender. Drain off any excess fat. Add the water, soy sauce, and ginger; heat to boiling. Reduce the heat, cover and simmer 1 1/2 hours until the meat is tender.

Blend the cornstarch and cold water together until smooth; stir into the meat mixture. Cook over medium heat, stirring constantly, until the mixture thickens and boils. Boil and stir for 1 minute. Stir in the bell pepper, mushrooms, celery, and water chestnuts. Cover and cook over low heat 5 to 7 minutes. Just before serving, fold in the orange segments.

Yield: 6 servings.

Wednesday, September 7, 2011

OATMEAL AND BANANA PANCAKES

1 1/3 cups fat-free milk
1/2 cup quick cook oats
3/4 cup all-purpose flour
1/4 cup whole-wheat flour
2 tsp baking powder
1 egg, beaten
2 tsp canola oil
1 large banana, peeled and sliced into 1/4-inch slices
1/2 cup sugar-free strawberry preserves

In a large mixing bowl combine the milk and oats; allow to set for 10 minutes.

Sift the flours and baking powder together. Add the flour mixture, egg, and canola oil to the oats; stir together until moistened but do not beat. Stir in the banana.

Spray griddle with nonstick cooking spray and heat up over medium heat. Drop the batter by 1/4 cupfuls onto the hot griddle. Cook about 3 minutes until bubbles form on on the tops and bottoms are browned. Turn and cook another minute or two until second side is browned.

Microwave the preserves on high until syrupy, about a minute or so. Serve this syrup with the pancakes.

Yield: 6 servings of 3 pancakes and 2 tablespoons of the syrup.
176 calories, 3 g (1 sat) fat, 35 g carbs, 6 g protein, 36 mg cholesterol, 2 g fiber, 198 mg sodium

To improve carb to protein ratio, I always recommend a couple slices of bacon or sausage (turkey or protein products are okay) with a serving of pancakes.
                                 

Tuesday, September 6, 2011

LOW FAT (SKIM) MILK VS WHOLE MILK

Did you know that drinking an 8-ounce glass of low-fat (skim) milk instead of whole milk cuts your calorie intake by more than 45% without cutting the amount of calcium?

Note: File Photo

Saturday, September 3, 2011

APPLE UPSIDE-DOWN CAKE FOR DIABETICS

2 tbsp butter
1/2 cup sugar-free maple-flavored syrup
2 large baking apples
1/4 cup raisins, optional
1/2 cup sifted cake flour
1 cup white whole-wheat flour
3 tsp baking soda
1/2 tsp salt
1/3 cup no-sugar added applesauce
1/3 cup Splenda granulated
1 tbsp water
2 large eggs, well beaten
1 tsp vanilla extract
2/3 cup water

Preheat oven to 350 degrees.

Melt the butter in a 9-inch round cake pan, swirling to coat sides; add the maple-flavored syrup stirring to blend. Allow to cool while you peel, core, and slice the apples. Layer the apples over the maple-butter mixture in the cake pan. Sprinkle the raisins over the apples, if using. Set aside.

Combine the flours, baking soda, and salt in sifter and sift into a small bowl.

In medium mixing bowl or large mixer bowl, cream together the applesauce, Splenda, and 1 tablespoon water. Beat in the eggs and vanilla extract. Add the flour mixture in small increments alternately with the 2/3 cup of water, beating after each addition. Gently pour the batter over the apples and raisins in the pan. Gently spread batter to even and level. Bake at 350 degrees for 45 to 50 minutes or until a wooden toothpick inserted in the center comes out clean. Turn out onto serving platter immediately after removing from oven.

NOTE: I do not care for raisins so I substitute chopped pecans for the raisins.

Note: File photo

BEANS FOR DIABETICS

Fiber is important to the diabetic's diet. Fiber in foods helps to satisfy hunger thus making us full sooner, helps reduce the number of calories the body absorbs, and keeps blood sugar from skyrocketing after meals. Did you know beans are a great high-fiber food and should be eaten often by diabetics. I try to eat some daily, yes daily. Add them to soup, salads, tacos, etc. One cup of black or red beans provides 13 grams of fiber and 15 grams protein. Make beans an important part of your diet. Beans are also good sources of calcium and they contain magnesium, another diabetes fighter.


Friday, September 2, 2011

MOLDED LIME SALAD

1 cup boiling water
1 pkg (4-serving size) sugar-free lime gelatin
1 cup peeled cucumber, shredded and well drained
1 cup very thinly sliced celery
3 tbsp thinly sliced green onion
1/2 tsp salt, optional
celery leaves for garnish
sliced radish for garnish

Into a medium bowl, pour the boiling water over the gelatin mix. Stir mixture until the gelatin is completely dissolved. Chill until slightly thickened (not set!). Stir in the cucumber, celery, green onion and salt, if using. Pour the mixture into a 4 cup mold or into small individual molds that have been very lightly oiled. Chill until firm. Unmold onto serving plate and garnish with celery leaves around the edge and sliced radishes for color.