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, July 31, 2012


1/2 lb raw peeled and deveined shrimp
1 medium zucchini, cut in half lengthwise; cut into 1/2-inch slices
1 small red bell pepper, cut into bite-size chunks
8 green onions, trimmed down to mostly the white

Coat 4 skewers with nonstick cooking spray and thread the ingredients on the skewers alternating, shrimp, zucchini, pepper, onion.

2 tsp grated lemon rind
2 tbsp lemon juice
2 tbsp extra-virgin olive oil or canola oil
2 medium garlic cloves, minced
dash of red pepper flakes
1/2 tsp fresh rosemary
1/2 tsp salt

Combine all sauce ingredients together in a small bowl; set aside.

Preheat grill to high; coat rack or grill pan with nonstick cooking spray.  

Spray a light coating of the cooking spray over the skewered ingredients.  Grill 2 minutes on each side or until shrimp turns pink and is cooked through. 

To serve, place on serving platter and pour the sauce evenly over all.

Suggestion: Serve with hot brown rice.

Monday, July 30, 2012


3/4 top beef sirloin steak, i-inch thick
4 oz whole-wheat thin spaghetti
2 tbsp orange juice +enough water to make 1/4 cup
2 tbsp hoisin sauce
1 tbsp reduced-sodium soy sauce
1/2 tsp toasted sesame oil
dash ground red pepper
1 garlic clove, minced
10-oz fresh asparagus, trimmed, cut into 1-inch pieces
1 medium carrot, cut into thin strips
1 small red onion, cut into wedges

Trim fat from the steak.  Partially freeze so you can slice easily.  Slice steak across the grain into thin bite-size strips; set aside.

Cook the pasta according to the package directions but omit any salt, oil or butter if called for.  Drain the pasta, cover and keep warm.

Meanwhile make the sauce by stirring together the orange juice/water mixture, hoisin sauce, soy sauce, toasted sesame oil and the ground red pepper.

Coat a wok or 12-inch skillet with nonstick cooking spray.  Preheat over medium-high heat until a drop of water sizzles.  Add the garlic and stir-fry for 15 seconds.  Add the asparagus and carrot strips; stir-fry for a minute.  Add the onion; stir-fry 2 to 3 more minutes until the veggies are crisp-tender.  Remove the vegetables and set aside.

Add the beef to skillet (or wok) and stir-fry 3 minutes or until of your desired doneness; add the vegetables back into the skillet.  Drizzle the sauce over the meat and veggies; heat through.  Serve mixture over the hot spaghetti.
Yield: 4 servings
Approximately per serving: 330 cal, 35 g carbs to 26 g protein
Diabetic exchanges: 2 starch, 1 vegetable, 2 1/2 lean meat

Saturday, July 28, 2012


5 medium-size red potatoes
2 medium-size yellow bell peppers
3 cloves garlic
1 1/4 to 1 1/2 lb chicken strips
5 tbsp canola oil, divided
1 lb fresh mushrooms
1/2 tsp salt
1 tbsp Splenda Brown Sugar Blend
3 tbsp balsamic vinegar
3 tbsp reduced-sodium soy sauce
1/2 to 3/4 pkg (10-oz) fresh spinach

Scrub and quarter potatoes; place in saucepan and cover with water.  Bring potatoes to a boil and cook about 10 minutes or so until tender; drain in a colander.

Cut the bell peppers into strips; cut garlic cloves in half.

In a large skillet, over medium-high heat, heat 2 tablespoons of the canola oil.  Add the pepper strips and cook until lightly browned and tender; remove peppers from the skillet.  Add another tablespoon of oil to the skillet and add the mushrooms; cook until lightly browned and liquid evaporates.  Remove the mushrooms from the skillet.  Add last two tablespoons of oil and the chicken, garlic and salt.  Cook over medium-high heat until the chicken is browned on all sides. Place a lid on skillet, reduce the heat and cook until the chicken is tender and cooked through.

In a small bowl combine the Splenda, vinegar, and soy sauce; set aside.

When the chicken is cooked through, return to the higher heat.  Stir in the potatoes, peppers, mushrooms, and the vinegar mixture.  Add spinach, a little at a time, and cook until the spinach leaves wilt.

Yield: 4 servings

NOTE: I have not made this recipe and don't plan to.  It was given to me to post and since so many of you love chicken, I wanted to share it with you.  I do not touch chicken and I am the only diabetic in my family so there is no reason why I would make it.  My husband loves chicken but not spinach so it is a no-go at our house.  Just letting you know if you have questions about this recipe or want a picture, I can't help you out here.

Thursday, July 26, 2012


1 lb small to medium fresh white button mushrooms
1 small onion, sliced thin
1/3 cup white wine vinegar
1/3 cup canola or extra virgin olive oil
3/4 tsp salt
dash freshly ground black pepper
1 tsp ground mustard

Combine all the ingredients together in a large saucepan; bring to a boil over medium heat.  Cook for 6 minutes, stirring only once.  Allow to cool to room temperature then transfer to a bowl with a lid.  Cover dish and refrigerate overnight.

Garnish with fresh parsley or cilantro if desired.

Wednesday, July 25, 2012


1/4 large honeydew melon, cut into small chunks and chilled
2 limes, juiced
2 tbsp Splenda granulated
1/4 cup fresh mint leaves
1 1/2 cups club soda, chilled
4 lime wedges
4 fresh mint springs for garnish, if desired

Combine the melon chunks, lime juice, Splenda, and mint leaves in a blender container.  Puree until smooth.  (You can puree in advance and chill for several hours, if desired.)

Pour the melon mixture into a quart-size measuring mixing bowl.  Add the club soda adding more if needed to make a full quart.  Pour into 4 glasses.  Garnish each with a lime wedge and mint sprig, if desired.

Monday, July 23, 2012


6 ounces uncooked whole-wheat thin spaghetti
1/2 lb raw peeled, deveined shrimp
1 1/2 cups small broccoli florets
1/2 cup tiny tomatoes, quarted
16 pitted ripe olives, chopped
1/4 cup fresh chopped basil
2 tbsp olive oil
2 tsp grated lemon peel
2 garlic cloves, minced
1/2 tsp salt
1/4 tsp red pepper flakes

Cook the spaghetti according to the package directions but leave out salt and butter or oil.  Add the shrimp and broccoli during the last minute to minute and a half of the cooking.

While spaghetti cooks, combine the tomatoes, olives, basil, olive oil, lemon peel, garlic, salt, and red pepper flakes in a small bowl; blend thoroughly.

Drain the spaghetti mixture and place in a shallow pasta bowl. Top with the tomato mixture; toss gently.

Yield: 4 servings

Per serving: Approximatey 303 cal, 10 g (1 g sat) fat, 19 g protein, 37 g carbs
Dietary Exchanges = 1 vegetable, 2 starch, 2 meat, 1/2 fat

Saturday, July 21, 2012


I love this sandwich alternative of a Vegetable and Rice Wrap. The beans in this recipe replace the protein you would get in meat. Make it even tastier with one of the flavored wraps available on the market today instead of the tortillas. It is diabetic friendly, using brown rice instead of white rice. The mushrooms also add protein.

1 small to medium bell pepper, seeded and diced
1 cup sliced fresh mushrooms
2 cloves of garlic, minced
1 tbsp canola oil
2 cups cooked brown rice
1 can (approx 1 lb. size) chickpeas or kidney beans, rinsed
1/2 cup frozen whole-kernel corn, thawed
1/3 cup chopped green onions
1/2 tsp ground cumin
1/2 tsp pepper
1/4 tsp salt, optional
6 8-inch whole-wheat tortillas, warmed
1/2 cup shredded low-fat cheddar cheese
3/4 cup mild salsa

In a large nonstick skillet heat the canola oil. Add the bell pepper, sliced mushrooms, and garlic; saute until the veggies are tender. Add the cooked rice, chickpeas OR kidney beans, corn, green onions, cumin, pepper, and salt (if using). Cook, while stirring, for around 5 minutes or until heated through. Divide the mixture evenly among the six tortillas. Sprinkle with the cheese and drizzle with salsa. Fold one end over then fold the sides of the tortilla over to make a wrap. Best if served immediately.


2 tsp olive or canola oil
1/2 cup diced red bell pepper
1/2 cup diced green bell pepper
2 celery stems, sliced
1 small onion, diced
2 tbsp white whole-wheat flour
1 1/4 cups chicken broth
1 cup cubed potatoes
1/2 tsp thyme
1/4 tsp salt
dash of freshly ground black pepper
2 cups cubed turkey breast (cooked)
1/3 cup frozen peas

Preheat oven to 425 degrees.

Heat the oil in a large skillet over medium heat.  Add the bell peppers, onion, and celery; cook while stirring for 4 to 5 minutes to soften veggies.  Stir in the flour until blended then stir in the broth.  Add the potatoes, thyme, salt, pepper.  Bring the mixture to a boil, reduce heat, cover and cook on simmer for about 10 minutes.

Add the turkey and the peas to the simmering mixture; cook anter 5-7 minutes or until the potato is tender and peas are hot.  Pour the mixture into a very lightly greased 1-qt casserole dish.


3/4 cup white whole-wheat flour
3/4 tsp baking powder
dash of salt
1/8 tsp baking soda
3 tbsp cold butter, cut-up
3 tbsp low-fat buttermilk

In a medium bowl combine the flour, baking powder, salt, and baking soda; cut in butter with a pastry blender or two knives until butter is pea-sized.  Stir in the buttermilk.  Place mixture on a lightly floured surface and knead lightly.  Pat dough out to about 1/2-inch thickness; use a biscuit cutter or a 2-inch glass to cut dough into 5 biscuits.  Reroll dough as needed.  Place biscuits on top of the filling and bake at 425 degrees 12-15 minutes until the topping is lightly browned.

Yield: 5 servings of 1 biscuit and 3/4 cup turkey/vegetable mixture = 250 calories, 30 g carbs, and 18 g protein per serving.
Dietary exchange: 2 starch, 2 meat, 1fat per serving

Note: This is a file photo

Thursday, July 19, 2012


NOTE: I want to state upfront that I have not made these cookies yet.  I found this recipe from DiabetiSweet which is a product I have not tried.

8 ounces butter
1 cup DiabetiSweet Original
1 cup DiabetiSweet Brown
2 eggs
1 teaspoon vanilla
2 cups flour
2 1/2 cups rolled oats
1/2 teaspoon salt
1 teaspoon baking powder
1 teaspoon baking soda
1 pkg. (12-oz) semisweet chocolate chips
4 ounce bar milk chocolate, grated
1 1/2 cups chopped pecans, optional

Preparation:  In a large bow, cream together the butter and both types of DiabetiSweet by mixing fully.  Add eggs and vanilla, beating well.  In a separate bowl, mix together flour, oats, salt, baking powder and baking soda.  Place small amounts of dry mixture into blender and process until mixture turns into powder.  Mix the cream mixture with the flour and oat mixture until blended.  Add chocolate chips, grated milk chocolate and chopped pecans.  Shape dough into balls about 1 1/2-inches in diameter, and place two inches apart on ungreased baking sheet.  Bake at 375 degrees for 10 - 12 minutes.  Makes 3 to 4 dozen chocolate chip cookies.


3/4 cup chopped red onion
1 tbsp minced garlic
2 tsp sage
2 tsp canola oil
1 can (15 1/2-oz) cannellini beans, rinsed and drained
1/2 cup fat-free, reduced-sodium chicken broth
1/4 tsp salt
3 cups fresh baby spinach
2 tsp flaxseed oil
4 (3 to 4-oz each) skinless salmon fillets
dash of red pepper flakes, optional

In a deep large skillet, combine the onion, garlic, all but 1/2 teaspoon of the sage, and half the oil.  Cover skillet and cook over medium heat while stirring occasionally.  Cook approximately 5 minutes or until onion begins to soften.  Add the beans, chicken broth, and salt.  Simmer mixture for 10 minutes.  Stir in the spinach and cook another couple of minutes.  Add the flaxseed oil and stir to blend; remove skillet from the heat.

Rub the remaining sage on the salmon fillets.  Place the other half of the canola oil in a medium saucepan or a grill pan, if desired.  Place salmon in the pan and cook 3-5 minutes.  Carefully turn salmon and cook for another minute or two.  Remove salmon to serving plates and spoon bean mixture around the salmon.  Sprinkle the spinach with the red pepper flakes, if desired.
Yield: 4 servings

Wednesday, July 18, 2012


1/4 cup all-purpose flour
1/2 cup white whole-wheat flour
3/4 cup Splenda, granulated
pinch of salt, optional
1/4 cup butter

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

Mix together the flours, Splenda, and salt, if using, together in a medium bowl.  Cut in the butter until the mixture is crumbly.  DO NOT OVERMIX.  Press the dough into prepared pan.  Bake at 350 degrees for 15 to 20 minutes or until lightly browned.

1 1/4 cups Splenda, granulated
2 tbsp white whole-wheat flour
1/2 cup egg substitute or 2 eggs
1/2 cup half-and-half cream
1/2 cup fresh lemon juice
1 tbsp grated lemon peel
1/4 cup sugar-free raspberry preserves
Mint leaves for garnish, if desired
Fresh raspberries for garnish, if desired

Combine the Splenda and flour together, mixing well.  Add the egg substitute and cream; stir until blended.  Slowly add the lemon juice while stirring constantly; stir in the lemon peel.

Stir the preserves until soften up and spread evenly over the warm crust.  Gently pour the lemon mixture over the preserves.  Bake in the 350 degree oven for 20 to 25 minutes until set.  Remove from oven and cool on a wire rack before refrigerating.  Allow to chill for 2 hours before cutting into 16 squares to serve.

Garnish with mint leaves and fresh raspberries, if desired.

Tuesday, July 17, 2012


4 large ripe tomatoes
1 pkg (6-oz) frozen cooked crabmeat, thawed
1/2 cup finely chopped celery
1/4 cup fine dry bread crumbs
2 tbsp snipped chives
1/2 tsp dried basil
1 tbsp lemon juice
1 tsp Dijon mustard
dash of freshly ground black pepper
pinch of salt
4 fresh lettuce leaves to sit tomatoes on
4 fresh basil sprigs for garnish, if desired

Cut about a quarter inch off the stem end of each tomato.  Use a spoon to scoop the pulp (leaving about a half-inch shell) from the tomatoes and place pulp into a sieve or fine colander.  Allow pulp to drain; discard juice.  Chop the pulp.

Turn the tomatoes upside down on paper towels to drain well (this will prevent the filling from getting soggy).

Combine the chopped pulp, crabmeat, celery, bread crumbs, chives, basil, lemon juice,musrard, and pepper together in a medium bowl; mix well.

Sprinkle the salt on the insides of the tomatoes; fill with the crabmeat mixture.

To serve, set each tomato on a lettuce leaf and top with a fresh basil sprig, if desired.

Per tomato: Approximately 105 calories, 13 g carbs, 11 g protein

Sunday, July 15, 2012


4 cups mixed salad greens
1 cup sliced fresh mushrooms
1 cup mixed fresh fruit ie blueberries, raspberries, cut up strawberries, mandarin orange sections, etc)
1/3 cup fresh squeezed orange juice
4 tsp olive or coconut oil
4 tsp grainy brown mustard
1 1/2 tsp Splenda Granulated
1 1/2 tsp snipped fresh mint
dash of salt, optional
dash of freshly ground black pepper

In a large salad bowl gently toss the greens, mushrooms, and fruit together.

In a jar with a tight fitting lid, combine the orange juice, canola oil, mustard, Splenda, mint, salt (if using), and pepper.  Shake the jar to mix the dressing well; drizzle over salad and toss to coat.

Saturday, July 14, 2012


pastry for a 2-crust pie (made without sugar)
2 cans (15-oz each) pitted tart cherries
1 cup Splenda Granulated
3 tbsp cornstarch
2 tsp flour
2 tsp lemon juice
1/4 tsp vanilla extract
1/4 tsp almond extract or flavoring
3 to 4 drops liquid red food coloring, optional
pinch of salt

Preheat oven to 425 degrees.

Make an egg wash by beating 1 egg with 1 tablespoon of water.
Line a 9-inch pie plate with pastry; brush entire bottom and sides of crust with egg wash.  Reserve remaining egg wash.  Refrigerate until ready to fill.

Drain the cherries; reserve the juice and set cherries aside.

In a 2-quart saucepan combine the Splenda, cornstarch, flour, and reserved cherry juice.  Cook mixture over medium heat, stirring constantly, until mixture comes to a slow boil.  Cook for 1 minute; remove from heat.

Add the lemon juice, vanilla extract, almond extract, food coloring - if using, and salt; stir to combine well.  Fold in the cherries and pour into the chilled crust.  Top pie with a top crust or lattice crust strips, turning edges under and crimping to seal.  Brush top crust with remaining egg wash and cut air slits in top if using a solid crust. 

Use a pie shield or cover edges with a loose foil rim to prevent edge of crust from getting too brown.  Bake at 425 degrees for approximately a half hour or until crust is golden and filling is bubbly.

Friday, July 13, 2012


5 loin pork chops
1/2 tsp garlic powder
1/2 tsp freshly ground black pepper
flour for dredging chops
2 tbsp canola oil
1 cup chopped onion
1/2 tsp grated ginger
3/4 cup sugar-free orange marmalade
2 tbsp soy sauce

Rinse chops and pat dry with paper towels; sprinkle with the garlic powder and pepper.  Dredge the seasoned chops through the flour to coat.

In a large nonstick skillet heat the canola oil over medium-high heat.  Add the chops to the hot oil and cook until browned on both sides.  Remove the chops and place on a heated platter; save drippings in skillet.

Add the onion to the skillet and sprinkle with the ginger; cook, stirring until tender.  Stir in the marmalade and soy sauce.  Return the pork chops to the skillet and spoon sauce over the chops to coat.  Cover skillet and simmer chops in the sauce for 10 minutes or until cooked through.

Thursday, July 12, 2012


1 cup Splenda granulated
1 cup water
1 regular pkg unsweetened drink mix (ie Kool Aid), your choice of flavor/color

Mix the Splenda, water, and drink mix together until mixed well and Splenda is totally dissolved; freeze until solid.

To make snow cone, remove from freezer and run through an ice crusher.

Wednesday, July 11, 2012


1 frying chicken, cut up
1 cup low-fat biscuit baking mix
2 tsp salt
1/4 tsp black pepper
2 tsp paprika
1 stick butter*

Preheat oven to 400 degrees.
Place butter in a 9 x 13-inch baking pan and set into oven until melted.

In a paper bag combine the baking mix, salt, pepper, and paprika; shake 3 pieces or so of chicken in bag at a time; coat thoroughly. 

Place the chicken, skin side down in a single layer in the hot butter in the pan.  Place in oven at bake 30 minutes at 400 degrees.  Turn chicken to the other side and bake another 15 minutes or until browned and juices run clear.

*Replace half the butter with olive or coconut oil for a healthier dish.
Pan drippings
2 tbsp of the leftover biscuit mixture in the bag
1 1/2 cups low-fat milk

Add the biscuit mixture to the drippings and bring to a boil, while stirring.  Add the milk and boil for another minute or so until thickened.  Stir gravy constantly while cooking.

Note: Be careful not to eat too much gravy!  If you have serious trouble controlling your blood sugar, omit the gravy.

Tuesday, July 10, 2012


1 pkg (16-oz) whole-grain rotini pasta
1 pkg (8-oz) sliced pepperoni
1 cup shredded mozzarella cheese
1/4 cup diced green bell pepper
1/4 cup diced red onion
1/2 cup thinly sliced cucumber
1/2 cup diced tomato OR cherry tomatoes, halved
1 cup Italian salad dressing (sugar-free or low-sugar)

Cook pasta according to package directions omitting any salt and/or butter called for; drain well.

Place the pasta in a large bowl with the remaining ingredients and toss together well.  Chill for a couple of hours or so before serving.

Monday, July 9, 2012


2 ounces deli ham, coarsely chopped
1/2 cup shredded Swiss cheese
6 boneless skinless chicken breast halves
1/2 tsp salt
freshly ground black pepper
1 tbsp Italian-flavored bread crumbs
1/4 tsp paprika

Preheat oven to 350 degrees.
Coat 6 muffin cups with nonstick cooking spray; set aside.

Combine the ham and cheese in a small bowl; mix well and set aside.

Place chicken breasts between 2 pieces of wax paper and gently pound to a 1/4-inch thickness.

Season the chicken with the salt and pepper.  Divide the ham/cheese mixture evenly among the six pieces of chicken.  Place mixture in the center of each and roll up tightly tucking in the sides as you roll.  Place seam side down in the prepared muffin cups.  Sprinkle with the bread crumbs and paprika.

Bake approximately 1/2 hour or until juices run clear and chicken is cooked through.

Friday, July 6, 2012


This recipe is diabetic-friendly thanks to brown rice, chicken broth, and the beans.

1 tbsp canola oil
1 small onion, chopped
1 can (10.5-oz) condensed chicken broth
3/4 cup water
1 cup uncooked brown rice (do not use instant rice)
1 tsp ground cumin
1/2 tsp black pepper
1 can (16-oz) Great Northern Beans
4 tomatoes, seeded, chopped, drained (plum tomatoes work best in this recipe but any will work)

Heat the canola oil in a large skillet over medium heat; add onion and cook until tender.  Add chicken broth (may use vegetabe or beef, if desired), water, rice, cumin, and pepper; mix well.  Bring mixture to a boil; reduce heat to low.

Cover skillet and simmer mixture for half hour or until liquid is absorbed.

Remove cover and gently stir in the beans and tomatoes.  Cook mixture for 5 minutes to heat through.

Thursday, July 5, 2012


4 medium zucchini
2 tbsp canola or olive oil
1 small onion, chopped
3 garlic cloves, minced
1/2 cup grated Swiss cheese
1 tbsp all-purpose flour
1 tbsp whole-wheat flour
2 tbsp chopped fresh parsley
2 eggs, beaten
1/4 tsp salt
1/8 tsp black pepper
2 tbsp grated Parmesan cheese

Preheat oven to 375 degrees.

Cut zucchini in half lengthwise; scoop out centers leaving 1/2-inch shell.

Finely chop the meat of the zucchini.

Heat the oil in a large skillet over medium-high heat; saute the chopped zucchini, onion, and garlic until the onion is tender, less than 5 minutes.

In a large mixing bowl combine the Swiss cheese, both flours, parsley, beaten eggs, salt and pepper; mix together well.  Stir in the zucchini mixture.

Stuff the zucchini shells with the mixture; sprinkle the Parmesan cheese over all.  Bake 30 to 35 minutes until the filling feels firm and is a golden brown.

Yield: 4 servings
Per serving: 211 calories, 14 g (5 g sat) fat, 123 mg cholesterol, 285 mg sodium, 13 g carbs, 11 g protein.
Diabetic exchanges: 2 fat, 2 vegetable, 1 meat

Note: File Photo

Monday, July 2, 2012


2 tbsp butter, softened
1 cup Splenda Granulated
1/2 cup no-sugar-added applesauce
1 egg
2 tsp vanilla extract
1/2 cup unsweetened baking cocoa powder
1/2 cup all-purpose flour
1/4 cup whole-wheat flour
1/3 cup sliced almonds (I like lots of nuts and they are healthy so I top with extra.)

Preheat oven to 350 degrees.
Lightly butter an 8-inch square baking pan or dish.

With an electric mixer, in a medium mixing bowl, beat the butter, Splenda, applesauce, egg, and vanilla extract on medium speed.  Slowly add the cocoa and flours, beating until well combined.  Mix in 1 tablespoon of the almonds and pour the batter into the prepared pan.  Top with the remaining almonds.

Bake brownies for 25 to 30 minutes at 350 degrees, or until a wooden toothpick inserted in the center comes out clean.  Do not overbake brownies.

Cool in pan on a wire rack until completely cooled.  Cut and serve.