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.

Tuesday, February 28, 2012

NO-FLOUR NUTTY PEANUT BUTTER COCOA BITES

1 cup creamy unsweetened natural peanut butter
1/4 cup + 1 tbsp Splenda Brown Sugar Blend
1/4 cup Splenda Granulated
1 tbsp unsweetened cocoa powder
1/2 tsp ground cinnamon
1/4 tsp salt
1/4 tsp ground ginger
1 beaten egg

Preheat oven to 350 degrees.

In a medium mixing bowl combine the peanut butter, Splenda Brown Sugar Blend, Splenda Granulated, cocoa, cinnamon, salt, and ginger.  Add the beaten egg and stir until blended well.  Shape the dough into 24 1-inch) balls.  Place on ungreased cookie sheets and flatten balls with a fork to a half-inch thickness.

Bake cookies at 350 degrees for 10 to 12 minutes or until lightly browned.  Cool on the cookie sheets for 5 minutes before removing to wire racks  to cool completely.

Note: File Photo

Saturday, February 25, 2012

SWEET & SOUR GREEN BEAN CASSEROLE

2 cans (16-oz each) cut green beans, drained
1 onion, sliced into rings
6 slices bacon, cut in halves
1/2 cup slivered almonds
1/4 cup Splenda granulated
1/3 cup red wine vinegar

Layer the green beans and onion rings in a 2-quart baking dish; set aside.

Fry the bacon in a medium skillet until crispy.  Remove bacon, drain on paper towels, and crumble over the green beans and onion.  Sprinkle almonds over top. 

Add the Splenda and vinegar to the bacon drippings in the skillet.  Heat until well blended while stirring to mix well.  Pour over the casserole.  Allow to marinate for at least two hours before baking.

Preheat oven to 350 degrees.  Bake casserole 45 minutes until heated through.

Yield: 6 servings

NOTE: If making for a crowd, double the recipe and bake in a 3-quart casserole dish.

Friday, February 24, 2012

CHOCOLATE SWIRL CHEESECAKE

6 graham crackers, finely crushed
1 tbsp granulated Splenda
3 tbsp unsweetened cocoa powder, divided
3 tbsp salt-free butter, softened
2 1/2 cups reduced-fat ricotta cheese
1/2 cup Splenda Granulated
4-oz reduced-fat cream cheese
1 cup egg substitute (or 4 eggs)
2 tsp vanilla extract
Fresh berries for garnish, if desired

Preheat oven to 325 degrees.

In a medium bowl combine the graham cracker crumbs, 1 tablespoon Splenda, and 1 tablespoon of the cocoa powder.  Add the butter and stir until all the crumbs are moistened.  Press the mixture into the bottom of a 9-inch springform pan and bake 10 to 12 minutes at 325 degrees.  Remove from oven and allow to cool completely on a wire rack.  Wrap the bottom of the pan with foil.

Place ricotta into blender or food processor; process until smooth.  Add the half cup of Splenda and the cream cheese; process 1 minute or until blended.  Gradually beat in the egg substitute and vanilla until blended.  In a 1 cup measuring cup, reserve 2/3 cup of the batter.    Pour the remaining batter over the prepared crust.

Stir the remaining 2 tablespoons of cocoa powder into the reserved batter until well blended.  Drop by tablespoonfuls of the chocolate batter  around over the batter in pan.  Swirl the chocolate batter with a knife to swirl in designs.

Bake cheesecake 65 to 70 minutes or until the center is just set.  Remove from the oven to a wire rack and run a small spatula around the edge of the cheesecake to loosen.  Cool completely in the pan.  Once cooled, remove the rim of the pan and refrigerate at least 4 hours before serving.

Garnish with fresh berries, if desired.

Yield: 8 servings
Note:  This cheesecake basically has an equal number of protein and carb grams making it very diabetic friendly.


Tuesday, February 21, 2012

ROASTED ROOT VEGETABLES

2 sweet potatoes, scrubbed, peeled, cut into 32 wedges
3 turnips peeled and cut into 18 wedges
1 medium red onion, cut into 16 wedges
1 1/2 cups baby carrots
2 tbsp olive oil
4 garlic cloves, crushed
1/2 tsp salt
1/4 tsp black pepper

Preheat oven to 425 degrees.

Place the potatoes, turnips, onion, and carrots into a large bowl.  Add the olive oil, garlic, salt, and pepper; toss to coat the vegetables.

Place into a 9 x 13-inch baking pan or dish and bake at 425 degrees approximately 40 minutes until the vegetables are tender and browned.  Stir gently occasionally during baking.

Yield: 6 servings
NOTE: Eat with a protein source.

Note:  Your sweet potatoes should weigh about a pound and the turnips should be around a half pound.

File Photo

Monday, February 20, 2012

WHITE FISH FOIL PACKET

4 cups spinach, trimmed and washed
1 lb white fish fillets, cut into 4 equal-size pieces
1 tbsp Dijon mustard
2 tsp olive oil
2 tbsp white wine vinegar
2 garlic cloves, minced
2 green onions, chopped
1/4 tsp black pepper
20 grape tomatoes, halved

Preheat oven to 375 degrees.
Cut 4 18-inch long sheets of heavy-duty foil.

Place 1 cup of spinach in the center of each of the foil sheets.

Combine the mustard, olive oil, vinegar, and garlic and drizzle evenly over the fish.  Sprinkle with the green onions and pepper.  Top evenly with the tomato halves.

Bring up the sides of the foil.  Double fold the top and ends to seal each packet, leaving room for the heat to circulate inside to cook fish evenly.  Place the packets in a single layer on a baking sheet that has sides.

Bake packets for 15 minutes at 375 derees or cook until the fish is opaque and easily flakes with a fork.  Cut slits in top of foil to release steam before opening to keep from getting your hands steamed.

Yield: 4 servings
Per serving: 150 calories, 4 g (1 g saturated) fat, 23 g protein, 7 g carbohydrate, 65 mg cholesterol, 2 g dietary fiber, 200 mg sodium

Sunday, February 19, 2012

STIR-FRY VEGGIE PIZZA

5 cups fresh stir-fry vegetables such as broccoli, red and green bell peppers, red onion, zucchini
1 (12-inch) prepared thin pizza crust (preferably whole-grain)
1/2 cup sugar-free pizza sauce
1/4 tsp red pepper flakes
1 1/2 cups shredded part-skim mozzarella cheese

Preheat oven to 425 degrees.

Over medium-high heat, heat a large nonstick skillet sprayed with nonstick cooking spray.  Add the vegetables and stir-fry 4 to 5 minutes or until crisp tender.

Place the pizza crust on a pizza baking sheet and top with the sauce.  Sprinkle the pepper flakes over the sauce (omit if you don't want any heat).  Arrange the stir-fried veggies over the sauce and sprinkle with the cheese.

Bake at 425 degrees for 12 to 15 minutes or until the crust is golden brown and the cheese is melted.  Cut into 8 slices to serve.


Yield: 4 servings of two slices.
Per serving: Approximately 312 calories, 21 grams of protein to 35 grams of carbs which is an excellent ratio for diabetics.

Wednesday, February 15, 2012

CHICKEN VEGGIE FAJITAS

1 lb boneless skinless chicken thighs, cut crosswise into strips
1 tsp oregano
1 tsp chili powder
1/2 tsp garlic salt
1 red bell pepper, cut into thin strips
1 green bell pepper, cut into thin strips
4 thin slices large yellow onion, separated into rings
1/2 cup your favorite salsa
6 (6-in) whole-wheat flour tortillas, warmed
1/2 cup chopped cilantro
reduced-fat sour cream

Combine the oregano, chili powder, and garlic salt; toss chicken in mixture.

Heat a large skillet that has been sprayed with nonstick cooking oil or brushed with canola oil over medium-high heat.  Add the seasoned chicken and cook, stirring, 5 to 6 minutes or until cooked through.  Transfer to a bowl and set aside.

Into the same skillet, place the bell peppers and onions.  Cook over medium heat, stirring, for 2 minutes.  Add the salsa and cook, covered, about 6 or 7 minutes until tender.  Stir in the chicken and any juices in the bowl.  Cook and stir until heated through and chicken is completely cooked.  This will take about 2 or 3 minutes.

Serve the mixture on the warmed tortillas.  Top with the cilantro and sour cream.


Yield: 6 servings of 1 fajita.
Per fajita: 159 calories, 21 g protein, 15 g carbs

Tuesday, February 14, 2012

MAC AND CHEESE WITH VEGGIES

2 cups uncooked elbow macaroni, cooked according to pkg directions; no salt or butter
1/4 cup all-purpose flour
1 3/4 cup fat-free milk
3 1/2-oz shredded reduced-fat sharp Cheddar
6-oz reduced-fat processed cheese product
1 tbsp Worcestershire sauce
1/4 tsp black pepper
6-oz baby spinach
1 can (14-oz) no-salt-added petite, diced tomatoes, drained

Preheat oven to 375 degrees.
Spray a large casserole dish with nonstick cooking spray; set aside.

Heat a large pot over medium-high heat; place flour in pot and slowly add the milk, whisking until well blended.  Continue to cook over medium heat stirring frequently until thickened, approximately 5 to 6 minutes.  Add cheeses and stir vigorously until melted.  Stir in Worcestershire sauce and pepper.

Remove from the heat and add the spinch; mix well.  Add the tomatoes and the drained macaroni mixing well until combined.  Pour the mixture into the prepared casserole dish.

Bake at 375 degrees for 30 to 35 minutes.  Remove from oven and allow to cool a few minutes before serving.

Yield: 8 servings of approximately 1 cup each
Per serving: 242 calories, 5 g (3 g sat) total fat, 14 g protein, 33 g carbs, 2 g dietary fiber,19 mg cholesterol, 524 mg sodium

Monday, February 13, 2012

BAKED TURKEY MEATBALLS OVER SPAGHETTI

1 egg white
1/2 cup old-fashioned oats
1 lb lean ground turkey (read labels and be sure your turkey is lean)
1 garlic clove, minced
1/2 tsp salt
1/2 tsp black pepper
1/8 tsp ground nutmeg
1 cup shredded zucchini
2 cups sugar-free marinara sauce
3 cups cooked whole-grain spaghetti

Preheat oven to 400 degrees.
Lightly oil or spray a broiler pan with nonstick cooking spray.

In a small bowl combine the egg white with the oats; set aside.

In a mixing bowl combine the turkey, garlic, salt, pepper, and nutmeg.  Using your hands, mix in the zucchini and the oat mixture until well blended.  Form the mixture into 24 meatballs and place on the prepared broiler pan.  Bake 14 to 15 minutes.

Pour the marinara sauce into a medium saucepan and add the baked meatballs.  Cover and cook 10 to 12 minutes.  Serve over the hot spaghetti.


Note:  You can freeze the meatballs for later use by allowing to cool after removing from the oven.  Once cooled, double bag in ziptop freezer bags. 

Yield: 6 servings
Per serving: 350 calories, 24 g protein, 39 g carb,

Saturday, February 11, 2012

PEAR-COCONUT-PECAN BUNDT CAKE

I just put this recipe together today but I am already excited about it.  Healthy and diabetic friendly and it tastes good, too.  What more could we want?

2 large eggs
2 large egg whites
1/2 cup olive oil*
1/2 cup canola oil*
1/2 cup unsweetened applesauce
1/2 cup Splenda Brown Sugar Blend
1 cup Splenda Granulated
1 cup all-purpose flour
2 cups white whole-wheat flour
1 1/2 teaspoons baking soda
1 1/4 teaspoons ground cinnamon
1 teaspoon vanilla extract
4 cups chopped pears (or apples)
1 cup unsweetened flaked coconut
1 cup chopped pecans
butter-flavored nonstick cooking spray

In a medium to large mixing bowl, using an electric mixer, beat eggs and egg whites.  Add the oils, applesauce, Brown Sugar Blend and the Splenda Granulated; beat until creamy.

Add the all-purpose flour and mix to blend.  Add the whole-wheat flour, baking soda, and cinnamon, beating at medium speed to blend well.  Blend in the vanilla.

Using a large spatula or wooden spoon, mix in the pears, coconut, and pecans until well combine.

Spray a Bundt pan with the cooking spray and pour the batter evenly into the pan.

Bake at 350 degrees for 50 to 55 minutes or until a wooden toothpick inserted in the center comes out clean.

*If you buy these two oils already combined you would use 1 cup.

Thursday, February 9, 2012

LEAN BEEF BURGERS

1 lb extra-lean ground beef
1/4 cup finely chopped sweet onion
1 tsp garlic powder
1/4 tsp black pepper
2 tbsp low-fat mayonnaise
1 tbsp catsup
4 red lettuce leaves
4 multigrain sandwich thins (a wonderful alternative to buns!)
1 large ripe tomato, sliced into 4 thick slices

In a medium mixing bowl combine the beef, onion, and garlic powder; mix well.  Shape the mixture into 4 even-sized patties approximately 4-inches in diameter.  Sprinkle the black pepper on the meat patties.

Cook on a preheated grill that has been oiled on in a large skillet that has been coated with nonstick cooking spray.  Cook over medium heat 4 to 5 minutes per side.  This should make a burger slightly pink in the center at a 160 degree temperature.  Personally, I like my burgers very well done so I leave mine for another couple of minutes per side.

While the burgers cook, combine the mayonnaise and catsup in a cup or small bowl.  Layer the lettuce on the bottoms of the sandwich thins.  Top lettuce with the cooked patties followed by the mayo mixture and top with the tomato slices.  Finish by placing the top portion of the sandwich thins over the tomatoes.

1 completed burger sandwich per serving = 272 ccalories, 7 g total fat (2 saturated) 30 g protein, 25 g carbs, 70 mg cholesterol, 6 g dietary fiber
Those are good numbers for a diabetic meal.

Monday, February 6, 2012

ORANGE-LEMON BAKED SALMON

2 tbsp salt-free lemon pepper seasoning blend
4 (4-oz each) salmon fillets
4 thin lemon slices
4 thin orange slices
2 tbsp white cooking wine, optional
nonstick cooking spray

Preheat oven to 375 degrees.
Spray a 9-inch square baking pan with the nonstick spray.

Place the fish in the prepared pan and coat with the lemon pepper seasonings.  Place a lemon slice and an orange slice atop each fillet.  Sprinkle with the wine.

Place in the oven for 5 minutes.  Lower the heat to 325 degrees and continue to cook for 5 minutes.  Allow to rest for a few minutes (3 or 4) before serving.
Yield: 4 servings

Saturday, February 4, 2012

LEMON BAKED TILAPIA

3 medium lemons, divided
4 (1 lb total) tilapia fillets, rinsed and patted dry
1/2 tsp dried thyme
1/4 tsp salt
1/4 tsp black pepper
2 tbsp butter
2 tsp hot sauce
2 tbsp chopped fresh parsley, divided

Preheat the oven to 400 degrees.
Line a baking sheet with foil.  Slice 2 of the lemons into 8 rounds (total).  Arrange in 4 rows, 2 per row.  Place 1 fillet atop each row allowing the lemons to act as a bed for the fish.

In a small bowl combine the thyme, salt, and pepper; sprinkle evenly over the fillets.

Bake at 400 degrees for 10 to 12 minutes or until the fish are opague in the center.

While the fish bake, grate 2 teaspoons of peel from the remaining lemon and place into a small bowl with the butter, hot sauce, and half the fresh chopped parsley.  Stir mixture until blended.

To serve the fish, top each fillet with the butter mixture and sprinkle with the remaining fresh parsley.

Serve atop lemon slices, if desired.


Yield: 4 servings
Per serving: Approximately 137 calories, 4 g (2  g sat) fat, 23 g protein, 2 g carbs, 56 mg cholesterol, 1 g dietary fiber

Thursday, February 2, 2012

GARDEN PENNE PASTA

4-oz uncooked whole-grain penne pasta
1 can (15-oz) navy beans, rinsed and drained
1 1/2 cups diced green bell pepper
1 cup grape tomatoes, halved
1/4 cup chopped fresh basil
1/4 tsp salt
2-oz crumbled reduced-fat feta cheese

Cook the pasta according to the package directions without adding salt or fat (butter or oil).  Add the beans during the last few minutes of cooking.

While pasta cooks, spray a large skillet with nonstick cooking spray and set over medium-high heat.  Cook the peppers 4 minutes or until crisp-tender, stirring frequently to prevent burning.  Stir in the tomatoes and cook about another 4 minutes or until tender, continuing to stir occasionally.  Remove from the heat.

Drain the pasta mixture and place on a serving platter with low sides or in a shallow serving bowl.  Sprinkle with the basil and the salt.  Spoon the bell pepper mixture over all and top with the cheese.

Yield: 4 servings
Per serving: 272 calories, 3 g (1 g sat.) fat, 16 g protein, 49 g carbs, 10 g dietary fiber
Note: This recipe just barely falls into the healthy protein/carb ratio but that is okay with the 10 grams of dietary fiber.

Wednesday, February 1, 2012

GARLIC PORK AND POTATOES

The protein in the pork so outweighs the carbs in the potatoes that we end up with a great diabetic ratio of 25 grams of protein and only 18 grams of carbs per serving with only 1 gram of saturated fat and total fat of 6 grams.

1/2 tsp paprika
1/2 tsp garlic powder
1 lb pork tenderloin
1 tbsp extra-virgin olive oil
6 new potatoes, scrubbed and quartered
1 tsp oregano
1/2 tsp salt
1/2 tsp black pepper

Preheat oven to 425 degrees.
Spray a 9 x 13-inch pan with nonstick cooking spray and set aside.

In a small bowl combine the paprika and the garlic powder; sprinkle evenly over the pork.

Spray a large skillet with nonstick cooking spray and heat over medium-high heat.  Place the pork in the skillet and brown for 3 minutes, turn and brown second side for 3 minutes.  Remove from the skillet and place in the center of the prepared baking pan.

Remove the skillet from the heat and add the olive oil, potatoes, and oregano; toss until potatoes are coated.  Arrange the potato mixture around the pork in the baking pan, being sure to scrape the sides and bottom with a rubber spatula to get all.  Sprinkle the salt and pepper over all.

Bake, uncovered, about 25 minutes or until the pork reaches a temperature of 160 degrees.  Place the pork on a cutting board and allow to stand for 5 minutes before slicing.  Stir the potatoes, cover with foil and let stand while the pork is resting.

Yield: 4 servings
Serve with a tossed salad for a tasty meal.