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! And feel free to take a recipe and adjust it to suit your needs.

Tuesday, January 31, 2012


Cranberries are very healthy and should be included in our diets year round.  Don't think of them as a 'holiday' food!

1 pkg (4-serving size) sugar-free cherry gelatin
1 pkg (4-serving size) sugar-free raspberry gelatin
1/4 cup Splenda Granulated
1 1/2 cups boiling water
1 can (12-oz) diet lemon-lime soda (I use 7up)
1 can (8-oz) crushed pineapple in its own juice, do not drain
2 pkgs (10-oz each) frozen cranberry-orange sauce

In a large bowl dissolve the gelatins and Splenda in the boiling water.  Add the soda, pineapple with juice, and the cranberry-orange sauce.  Chill until the mixture is partially set.  Pour into individual serving dishes or an 11 x 7 x 2-inch dish and refrigerate overnight or until firm.  To add a decorative touch, garnish with fresh mint leaves, kale, or thin strips of orange rind.

Yield: 12 - servings

This goes great with chicken, turkey, pork, etc.


2 English muffins, split
1 tsp butter, softened
4 (1/4-inch thick) tomato slices
2 dashes of Italian seasoning
2 slices part-skim mozzarella cheese

Preheat broiler.

Toast the two muffin bottoms lightly and place on a foil-lined baking sheet; spread butter over the muffins.  Arrange two tomato slices atop each of the buttered muffins; sprinkle with the Italian seasoning.  Fold the cheese so that it fits on top of the tomatoes.  Place in oven and broil for 2 minutes about 5-inches from the heat.  Cheese should be melted and starting to brown.

While muffins are in the oven, toast the two muffin tops.  When tomato/cheese muffins come out of the oven, top with the just toasted tops.

Yield: 2 servings
Per serving: 212 calories, 7 g (3 g saturated) fat, 10 g protein, 28 g carbs, 19 mg cholesterol, 412 mg sodium, and 2 g dietary fiber    Note: This is a good protein/carb combo.  Also, I recommend the whole-grain English muffins, however, these nutritional facts are based on the regular muffins.

Saturday, January 28, 2012


Remember to include beans in your diet as often as possible, at least 3 to 4 times a week!

1 tbsp olive oil
1 onion, chopped
1 garlic clove, minced
1 chili pepper, seeded and chopped fine*
1 tbsp smoked paprika
1 tbsp ketchup
1/2 tsp salt
1 pkg (10.5-oz) frozen leaf spinach, thawed, squeezed, chopped
2 tbsp golden raisins
1 can pinto beans
1 can navy or great northern beans
1/2 cup grated low-fat cheddar cheese
1/4 cup vegetable broth or stock

*Or use 1/4 to 1/3 tsp chili powder

Preheat oven to 400 degrees.
Lightly oil a 1 1/2 to 2 quart baking dish; set aside.

Heat olive oil in a 2-quart saucepan, add the onion and cook until translucent (about 6 to 8 minutes). Remove from the heat.  Add the garlic, chili pepper, paprika, detchup, salt, spinach, raisins, beans, and cheese.  Mix well.  Add the vegetable stock to moisten.

Transfer the mixture to the prepared baking dish and bake at 400 degrees for about 25 minutes or until heated through.


Yield: 4 servings
Per serving this recipe has 302 calories and a ration of 17 grams of protein to 41 grams of carbs (remember these are healthy carbs from the beans, spinach, etc), a good ratio for diabetics as it is over the 30% rule.  Each serving also has total sugars of 10 g, 13 g fiber, and 2 g salt.  Fat grams are 9 and only 3 are saturated.  This is a very good dish for diabetics.

Friday, January 27, 2012


12 chicken drumettes (about 1 1/4 lb), skin removed
1/2 cup lite soy sauce
1/3 cup lemon juice
1/2 tsp to 1 tsp (how hot do you like 'em?) crushed red pepper flakes

Combine all the ingredients in a medium bowl; gently toss to coat the chicken.  Cover and let stand at room temperature for 10 minutes to marinate.

Oil broiler pan.  Remove chicken from the marinade, reserving the marinade.  Place the chicken on the oiled broiler pan.  Broil 4 to 6-inches from the heat for 10 to 15 minutes until the juices run clear.  Turn once during the cooking and brush occasionally with the reserved marinade.

2 drumettes = approximately 1 gram carbs to 7 grams protein and 0 sugars.  Great diabetic snack as the protein to carb ratio is so high.  (That leaves room for more carbs somewhere else!!)

Note: File Photo

Wednesday, January 25, 2012


As diabetics it is important we use whole-grain pastas! They are so good others won't even notice if you use them.

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, January 24, 2012


3 tsp canola oil, divided
1 lb chicken strips or tenders
2 tsp Italian seasoning
1/4 tsp salt
two or three grinds of fresh ground black pepper
3 medium carrots, diced fine
2 medium ribs of celery, diced fine
3/4 cup chopped onion
1 can (14.5-oz) diced tomatoes including juice
1 garlic clove, minced

In a large nonstick skillet heat 2 teaspoons of the oil over medium-high heat.

Sprinkle the Italian seasoning, salt, and pepper over the chicken pieces; brown in the hot oil on both sides. This should take about 4 to 5 minutes; brown until the chicken is no longer pink in the center. Remove the chicken from the skillet and keep warm.

Reduce the heat under the skillet to medium. Add the remaining teaspoon of oil and swirl around to coat the bottom of the skillet. Add the carrots, celery, and onion. Cook vegetables about 5 minutes until they begin to soften. Stir vegetables frequently during cooking.

Return the chicken pieces to the skillet and add the garlic and tomatoes with their juice. Stir to mix well. Cover, reduce heat and simmer approximately 10 minutes or until thoroughly cooked.

Yield: 4 servings.

Great for diabetics as there are only 13 carbs per serving.

Sunday, January 22, 2012


1 ready-made graham cracker pie crust*
1 1/2 cups fat-free milk
1 pkg (4-serving size) sugar-free cheesecake instant pudding & pie filling mix
2 tsp grated lemon rind
3 cups strawberries
1/2 cup blueberries
1 tbsp Splenda Granulated
Sugar-Free frozen whipped topping, thawed, for garnish, if desired

*You can make your own crust using sugar-free crackers, vanilla wafers, or shortbread cookies if you cannot use a premade one.

Preheat oven to 375 degrees.  Bake the crust for 5 minutes then cool completely on a wire rack.

Pour the milk into a medium mixing bowl and whisk in the pudding/pie filling mix for a minute or until the texture is thick.  Stir in the lemon rind; pour the filling into the cooled crust.  Cover and place in refrigerator for at least 3 hours to set.

Cut the strawberries into halves (quarters if berries are extra large).  Place the strawberries and blueberries together in a medium bowl.  Add the Splenda and toss to coat.  Arrange the berries in a pretty pattern atop the pie/pudding filling.  Place back into the refrigerator until ready to serve.  Garnish with the whipped topping, if desired.
Yield: 8 servings.                           

Saturday, January 21, 2012


2 cups thinly sliced brussel sprouts
1/2 cup thinly sliced green onions
3/4 cup shredded or thinly sliced carrots
1/4 tsp salt
4 large eggs
2 large egg whites
1 tbsp grated fresh ginger or 1 tsp ground ginger
2 tbsp water
2 tbsp ground flaxseed

Spray a large pan with nonstick canola oil cooking spray.  Add the burssels sprouts, onins, carrots, and salt.  Toss to mix then cover the skillet and cook over medium heat, tossing occasionally, for 8 to 10 minutes until the vegetables are softened and lightly browned.  NOTE: Reduce the heat if the vegetables start to brown too fast!

In a bowl, using a fork, beat the eggs, egg whites, ginger, and water.

Heat a 9-inch nonstick skillet over medium-high heat.  When skillet is hot, turn off the heat and spray with the nonstick canola oil spray.  Turn heat back on to medium.  Ladle a fourth (about 5 tablespoons) of the mixture into the pan.  Cook about half a minute until the edges begin to set.  Using a spatula, carefully lift the edges while tipping the pan to allow any uncooked mixture to run underneath.  Cook for another minute or until the eggs are almost set and just shimmering on top.

Sprinkle 1 1/2 teaspoons of the ground flaxseed and 1/2 cup of the vegetables on the top of the eggs.  Cook another half minute or until the eggs are completely set.  Slide the pancake onto a serving plate or roll up or fold over before moving to serving plate, if desired.  Repeat the procedure 3 more times making a total of 4 pancakes.

Per pancake: 140 calories, 11 g protein, 11 g carbs, 6 grams fat - 1 gram saturated.  This is a perfect diabetic meal with the carbs and proteins being equal. 
NOTE:  If you use omega-3 enriched eggs, you should get about 150 mg of omega-3s per pancake.
Note: I got this recipe from Prevention Magazine years ago when first diagnosed with type 2 diabetes.                                     

Friday, January 20, 2012


1 cup chopped onion
1 cup sliced fresh mushrooms
1 tbsp canola oil
1 pkg (10-oz) frozen chopped spinach, thawed, well drained
2/3 cup finely chopped cooked ham
5 eggs
3 cups shredded Monterey Jack cheese
1/8 tsp freshly ground black pepper

In a large skillet saute the onion and mushrooms in the oil.  Saute until veggies are tender.  Add the spinach and ham to the skillet; cook, stirring, until the excess moisture is evaporated.  Allow to cool slightly.

Beat the eggs in a bowl, add the cheese and mix well.  Stir in the spinach mixture, add the pepper and blend together well.

Spread the mixture evenly into the prepared baking dish.  Bake at 350 degrees for 40 to 45 minutes or until a smooth knife inserted in the center comes out clean.

Yield: 6 to 8 servings.  

Thursday, January 19, 2012


2 large eggs
1 egg white
1/3 cup low-fat milk
1/2 tsp poppy seeds
2 tsp grated lemon rind
6 slices whole-wheat bread, halved diagonally
Canola oil

In a large shallow dish combine the eggs, egg white, milk, poppy seeds, and lemon rind.  Whisk mixture to combine.

Place the bread into the egg mixture in the dish, turn to coat both sides until egg mixture is absorbed.

Heat a large nonstick skillet coated with canola oil over medium heat.  Cook a couple of bread slices at a time, turning only once.  Cook approximately 2 to 3 minutes per side until lightly browned.  Repeat until all the bread has been cooked.

Serve topped with sugar-free or low-sugar topping of your choice.

Yield: 4 servings

Tuesday, January 17, 2012


1 large jarred roasted red pepper, drained
1 garlic clove
1 tbsp canola oil
1 tsp red pepper flakes
1/2 tsp ground cumin
1/4 tsp ground caraway seeds
1/4 tsp smoked paprika
2 tbsp water
1 small zucchini, cut diagonally into 8 slices
1 red bell pepper, cut into 4 thick slices
1 red onion, cut into 4 slices
1 lb extra-firm tofu, drained
4 whole-grain rolls; cut into half for sandwiches
2 tbsp mayonnaise or mustard, if desired

Preheat the broiler or grill. 

In blender container, puree the roasted red pepper, garlic, canola oil, red pepper flakes, cumin, caraway seeds, paprika, and water until smooth.

Spray the grill rack or broiler pan with canola oil spray.  Mist the zucchini, bell pepper, and onion with the spray.

Cut the tofu into 8 slices.  Brush each side with the sauce you made in the blender, enough to coat well.  Grill or broil the zucchini, bell pepper, and onion approximately 4-inches from the heat, turning only once.  Cook approximately 10 minutes until tender.  Grill or broil the tofu slices, turning once, for 6 minutes.

To assemble the sandwiches, spread mustard or mayo, if using, on the cut sides of the bread.  For each sandwich use 1/4 of the veggies and 2 slices of the tofu.

Each sandwich has approximately an equal number (16) grams of protein and carbs.  A real bonus: each sandwich has 390 mg of those much needed omega-3s.

Monday, January 16, 2012


1 lb extra-lean ground beef
1/2 cup chopped onion
1 pkg 1 1/4-oz) chili seasoning mix
1 can (28-oz) tomatoes, do not drain
1 can (28-oz crushed tomatoes, do not drain
1 can hot chili beans, do not drain
1 oz (1 square) unsweetened baking chocolate, coarsely chopped
8 (6-inch) soft corn tortillas

Cook the ground beef and onion in a nonstick Dutch oven over medium heat.  Stir meat occasionally during cooking to break-up.  Cook until beef in cooked through; drain off excess fat.

Stir the seasoning mix, tomatoes, crushed tomatoes, and beans into them meat/onion mixture.  Turn heat to high and bring to a boil.  Reduce heat to low, cover, and cook for 15 to 20 minutes, stirring occasionally.  Stir in the chocolate until melted. 

Serve mole with the corn tortillas.  Garnish with a sprig of fresh parsley, if desired.

Sunday, January 15, 2012


1 lb fresh or frozen shrimp in shells
16 thin stalks of asparagus
1 tsp olive oil
4 cloves garlic, minced
1/4 tsp freshly ground black pepper
6 med Roma tomatoes, seeded and chopped
1/4 cup dry white wine
1/4 tsp salt
1 tbsp butter
1 pkg (9-oz) refrigerated angel hair pasta
1/4 cup shredded fresh basil

If shrimp is frozen, thaw.  Peel and devein shrimp.

Trim asparagus.  Remove tips and set aside.  Slice asparagus stalks on an angle into pieces about 1 to 1 1/2-inch.  Set asparagus aside.

Heat the olive oil in a large skillet over medium heat.  Add the garlic and pepper; cook for a few seconds, stirring constantly.  Add the tomatoes and cook for a couple of minutes, stirring often.

Add the asparagus stalks, wine, and salt to the skillet and cook for 3 minutes, uncovered.  Add the asparagus tips and the shrimp; cook for another 2 to 3 minutes until the shrimp are opaque.  Add the butter and stir until melted.

Meanwhile, cook the pasta according to the package directions.  Drain and return to the pan.  Toss the asparagus mixture with the pasta along with the basil.

Yields: 4 servings

This is a diabetic friendly recipe as it has 326 calories, 41 grams carbs, 2 grams dietary fiber, and 23 grams of protein per serving.  The protein is a little over half the carbs, a great ratio for diabetics.
Note: I got this recipe from a Better Homes and Gardens Low Calorie Recipe Book

Friday, January 13, 2012


1 egg
2 tsp water
2 tsp butter
dash of black pepper
1 English muffin (I use whole-wheat), split and toasted
1 slice low-fat American cheese
2 to 3 slices bacon, cooked

In a small bowl, mix the egg and water beating with a fork.  Melt the butter in a small skillet over medium heat; add the egg mixture and cook, while stirring, about 3 minutes until set.  Season to taste with the pepper.

Place one half of the  English muffin on the serving plate.  Top with the cheese slice, add the egg, and top with the bacon.  Place the other half over the bacon, making a sandwich.

Yield: 1 serving      

Thursday, January 12, 2012


This recipe is soooo easy and healthy.  Go for it!

1 pkg (10-oz) shredded carrots
1 cup packed fresh parsley leaves (do not chop)
1 tbsp lemon juice
1 tbsp extra virgin olive oil
1/8 tsp salt

Toss all the ingredients together in a big bowl being sure all the carrots and parsley, tossing well to coat.

Yield: 4 servings   

Wednesday, January 11, 2012


2 tbsp canola oil
2 lbs boneless beef round steak, cut into bite-size cubes
1 small onion, chopped
2 cups water
1 can (11-oz) mandarin oranges, drained
1/3 cup low-sodium soy sauce
1/2 tsp ginger
2 tbsp ground ginger cornstarch
1/4 cup cold water
1 small green bell pepper, cut into strips
1/2 lb mushrooms, sliced
2 cups diagonally sliced celery
1 can (5-oz) sliced water chestnuts, drained

Heat the canola oil in a large nonstick skillet that has a lid.  When the oil is heated, add the round steak cubes and the onion; cook, stirring until onion is tender.  Drain excess oil from the skillet.  Add the 2 cups of water, soy sauce, and ginger.  Heat the mixture to boiling over medium-high heat.  When mixture starts to boil, reduce heat to simmer, cover skillet and simmer for 1 1/2 hours or until the meat is tender.

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

Yield: 6 servings

Tuesday, January 10, 2012


Remember, cinnamon is a blood sugar stabilizer and should be used in everything it can be!

1 cup fat-free milk or low-fat soy milk
6-oz fat-free plain yogurt
2 tbsp walnuts
2 tbsp flaxseed meal
1/2 cup blueberries (or other berries of your choice)
sprinkle of ground cinnamon

Pour the milk into the container of a blender.  Add the yogurt, walnuts, flaxseed, and blueberries.  Sprinkle with the cinnamon.  Blend the mixture for 15 seconds until thick and smooth.

1 serving of appoximately 385 calories, 45 g carbs, 22 g pro, 6 g fiber, 1 g sat fat, 16 g total fat

Monday, January 9, 2012


1 1/4 to 1 1/2 cups fresh chopped pineapple (or pineapple chunks, drained)
1/2 cup chopped red onion
1/4 cup chopped cilantro
2 tbsp flaked unsweetened coconut
2 tbsp fresh lime juice
1 jalapeno pepper, finely diced
2 tsp crushed white peppercorns (or peppercorn blend)

Make the salsa by combining the pineapple, onion, cilantro, coconut, lime juice, jalapeno, and half the crushed peppercorns in a medium bowl.  Set salsa aside while you prepare the fish.

1/2 cup panko
3 tbsp finely chopped macadamia nuts
1/2 tsp salt (preferably sea salt), divided
1/4 light coconut milk mixed with 1/2 cup fat-free milk
2 tbsp low-sodium soy sauce
4 (approx. 6-oz each) mahimahi fillets
1 1/2 tbsp olive or canola oil

Nonstick cooking spray

Preheat oven to 400 degrees.

In a shallow dish or pie plate, combine the panko, macadamia nuts, 1/4 teaspoon of the salt, and the remaining half of the peppercorns from the salsa recipe.  Combine the soy sauce with the milk mixture in another shallow dish or pie plate.  Sprinkle the remaining 1/4 teaspoon of the salt over the fish fillets.  Dip one side of the fish fillet in the milk mixture then dredge same side through the panko mixture.

Over medium-high heat, heat the oil in a large nonstick skillet that has been coated with the cooking spray.  Add the fish fillets, coated side down and cook for 3 minutes.  Turn the fish over and place in the oven.  Bake at 400 degrees for 10 minutes or until the fish flakes easily.

4 servings, each consisting of a fish fillet with 1/2 cup of the salsa
Approximately per serving: 330 calories, 18 g carbs and 35 g protein

Sunday, January 8, 2012


NOTE:  This makes 2 individual meat loaves.  Double the recipe if you are serving 4 persons.

1 egg
2 tbsp picante sauce
1/4 cup oats
1 tsp dry minced onion
1/4 tsp chili powder
dash of salt
1/2 lb 80/20 ground beef*
1/3 cup picante sauce for topping
1/4 cup shredded Mexican-Blend cheese

In a small bowl cmbine the egg, picante sauce, oats, onion, chili powder, and salt.  Add the beef and mix together well.  Shape into two equal loaves and place in a microwave-safe baking dish.  Cover and cook on high for 5 to 6 minutes or until a meat thermometer reads 160 degrees.

Place the 1/3 cup of picante sauce in a small bowl, cover and microwave on high for 30 seconds.  Pour the sauce over the meat loaves and top with the shredded cheese.  Cover and microwave 45 to 60 seconds until the cheese is melted.

*Ground chicken or turkey may be substituted. 

Saturday, January 7, 2012


6 ounces spinach or whole-wheat fettuccine
4 turkey breast tenderloin steaks (about 4-oz each)
1/2 cup sugar-free orange marmalade
1/4 cup hoisin sauce
1 tbsp reduced-sodium soy sauce
1 tsp grated fresh ginger
1/4 cup toasted sliced almonds
2 tbsp thinly sliced green onion
thinly sliced blades of green onion tops for garnish, if desired
1 tbsp toasted sliced almonds, if desired

Preheat broiler.

Cook the fettuccine according to the package directions.  Drain, return to the pan and set aside.

Rinse the turkey and paper towel dry.  Place the tenderloins on the (not preheated)  rack of a broiler pan.  Broil approximately 4 to 5-inches away from the heat for 4 minutes. 

While turkey cooks, stir together the marmalade, hoisin sauce, soy sauce, and ginger in a small saucepan.  Heat, stirring just until combined.  Remove 3 tablespoons of the mixture from the pan and use half of it to brush the turkey tenderloins.  Turn turkey and brush with the other half of the removed sauce.  Broil for another 4 to 6 minutes more or until the meat is tender and cooked through.

Toss the remainder of the sauce with the toasted almonds and the 2 tablespoons of the green onion with the cooked fettuccine in the saucepan.  Cook over low heat until the fettuccine is heated through.  Divide the fettuccine among 4 serving plates.  Top each with one of the turkey tenderloins.  Garnish with the green onion blades and toasted almond slices, if desired.

Yield: 4 servings

Tuesday, January 3, 2012


Today is National Chocolate Covered Cherries Day!  In honor of that dubious day, here is a chocolate and cherry recipe for all us diabetics!

8-oz sugar-free chocolate cake mix
2/3 cup water
1 egg white
1/2 tsp almond extract
1/4 cup chopped dark cherries

In a mixing bowl combine the cake mix, water, egg white, and almond extract.  Beat for 4 to 5 minutes until creamy.  Fold in the chopped cherries.  Pour into the prepared pan and bake at 350 degrees for 20 to 25 minutes.  Allow to cool before removing from pan.

Make a drizzle with 'fake' powdered sugar over the top if desired.  You will find the recipe on this site for the fake powdered sugar made with Splenda and cornstarch.

Monday, January 2, 2012


1 lb fresh asparagus, trimmed cut into pieces approximately 3-inchs
1 1/2 cup reduced fat sour cream
2 tsp lemon juice
1 1/2 tsp prepared mustard
1/2 tsp salt
1/2 lb cooked chicken breast, sliced
4 whole-wheat split and toasted English muffins
2 med tomatoes, sliced
paprika for garnish

In a saucepan, cover the asparagus with wate and bring to a boil.  Cover and cook 2 minutes or until crisp tender.  Drain and set aside.

Using the same saucepan, combine the sour cream, lemon juice, mustard and salt; cook on low until heated through; remove from the heat.

Warm chicken in microwave if necessary.

To assemble: per serving plate, place two of the muffin halves side by side on the plate.  Top with sliced chicken, tomato slices, asparagus, and sauce.  Sprinkle lightly with the paprika.

This recipe has almost equal grams of carbs and protein making it perfect for diabetics.

Yield: 4 servings.