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.

Wednesday, November 28, 2012

DIABETIC'S EGGNOG

1/2 cup egg substitute
1 pkg Equal or Stevia Sugar Substitute
1 can (12-oz) evaporated skim milk
3/4 cup skim or fat-free milk
1 tsp vanilla extract
1 tsp rum flavoring
ground nutmeg or cinnamon for dusting

Whip the egg substitute and sugar substitute together until blended.  Combine mixture with the two milks, vanilla extract, and rum flavoring.  Mix well!  Chill for several hours or overnight.  Pour into glasses or cups and dust the tops with the ground nutmeg or cinnamon.

Yield: 4 servings of 6-ounces each
Per serving: 118 calories, 13 g carbs, 13 g protein
Diabetic exchanges: 1 skim milk, 1/2 fat

Tuesday, November 27, 2012

PORK CHOPS & APPLES

1 tbsp canola oil
6 pork chops that total about 2 lb
2 tsp cornstarch
1 cup water, divided
1 packet dry onion soup mix
1 tbsp Splenda brown sugar blend
1 apple, cored & sliced

In a large skillet over medium-high heat, heat the oil; add the chops and brown on both sides - will take about 10 minutes.  Remove from pan and set aside.  Spoon fat off pan juices.

Stir the cornstarch and 1/4 cup of the water together in a cup until smooth. 

Add the remaining water, soup mix, and Splenda to the pan, stir to blend.  Add sliced apple - stir to coat.  Heat mixture to boiling.

Return chops to skillet; reduce heat to low.  Cover and cook 10 to 15 minutes or until chops are cooked through, stirring occasionally.

Remove the pork chops and apples to serving platter, keeping warm.

Stir the cornstarch mixture into the skillet drippings and bring to a boil over medium heat.  Cook, stirring, until thickened.  Spoon hot sauce over the pork chops and apples.  Garnish with a sprig of marjoram, rosemary, or parsley, if desired.

Note: Suggested apples for this dish are Granny Smith, Winesap, or Rome.


Wednesday, November 21, 2012

TARTLET SHELLS

1 cup whole-wheat flour*
1/4 tsp salt
5 tbsp cold butter, cut-up
2 tbsp sesame seeds
1 to 2 tbsp cold water
1/2 tsp cider vinegar

Place both flours and the salt in a food processor; pulse until blended.  Add the butter and sesame seeds; pulse until blended.  With the food processor running, add 1 tablespoon of the water and the vinegar; process until the mixture forms a ball, adding more of the water if needed.  Remove dough and shape into a log.  Wrap in plastic wrap and refrigerate for half an hour.

Remove dough from refrigerator and press 1 1/2 teaspoonful of dough into each ungreased miniature muffin cups, pressing gently over bottom and up sides of the cup.  Prick the bottom and sides of the dough with a toothpick or fork.  Bake at 400 degrees for 10 minutes or until the edges are lightly browned.  Allow shells to cool in the pan on a wire rack for 5 minutes before carefully removing to wire rack to cool completely.

To serve, fill with your favorite shrimp, mushroom, or meat filling and use as appetizers or snacks.

*May use 1/2 cup white whole-wheat flour and 1/2 cup garbanzo bean flour.

Yield: 2 dozen shells

Note: Shells may be made up to 24 hours in advance and stored, after completely cooled, in an airtight container.


Tuesday, November 20, 2012

SWISS CHARD WITH BACON

1 lb Swiss chard, trimmed, cleaned, coarsely chopped
2 slices bacon, cut-up
1 cup chopped yellow onion

Cook the bacon and onion together in a skillet over medium heat for about 8 minutes or until the onion is tender and golden brown.  Add the Swiss chard, cover and simmer for 2 minutes just until wilted.  Uncover and toss well.  Continue to cook for 10 minutes or until the chard is tender; stir occasionally while cooking.

Saturday, November 17, 2012

BLUEBERRY-CITRUS MINI LOAVES

1/2 cup all-purpose flour
1/2 cup white whole-wheat flour
1 cup whole-wheat pastry flour
1/2 cup Splenda Granulated
1/4 cup granulated sugar (or Splenda if you can't have any sugar!)
1/2 tsp salt
1/2 tsp baking soda
1 egg
3/4 cup no-sugar-added orange juice (best to use fresh-squeezed)
1 tbsp ground flaxseed
1/4 cup canola oil
1 tbsp orange zest
1/2 cup fresh or frozen blueberries (do not thaw frozen berries)
1/4 cup chopped pecans

Preheat oven to 350 degrees.
Coat two 5 3/4-inch x 3-inch x 2-inch loaf pans with nonstick cooking spray.

In a large mixing bowl, combine the flours with the Splenda, sugar, salt, and baking soda.

In a small mixing bowl, whisk together the egg, orange juice, flaxseed, oil, and zest; stir into the flour mixture just until moistened.  Gently fold in the blueberries and pecans.

Divide the mixture evenly into the two prepared loaf pans.  Bake at 350 degrees for 40 to 45 minutes or until a toothpick inserted in the centers comes out clean. 

Remove from oven to wire racks and allow to cool 10 minutes before removing from pans to cool completely on wire racks.


Yield: 2 loaves

Friday, November 16, 2012

PINEAPPLE-AVOCADO SALSA

Enjoy this salsa with chicken or pork to perk up your meals. This is a great way to add flavor without added sugars and unhealthy fats.

2 large tomatoes, seeded & chopped
1 cup diced fresh pineapple
2/3 cup cubed avocado
2 green onions, thinly sliced
1 tbsp lime juice
1 tbsp cider vinegar
1/4 tsp salt
1/2 tsp freshly ground black pepper
1 to 2 tbsp (to suit taste) chopped cilantro

Combine all ingredients together in a small bowl.  Cover and refrigerate until serving time.


SPICY SCRAMBLED EGGS WITHOUT SALT

Often we diabetics also have to watch our salt intake.  If you are like me, you think food without salt is bland!  I have found that Mrs. Dash products are excellent ways to flavor foods without salt.  Here is a favorite

4 large eggs
1/2 small onion, chopped
1 small red bell pepper, chopped
1 small garlic clove, minced
1 tbsp Mrs. Dash Extra Spicy Seasoning Blend
butter-flavored nonstick cooking spray

Spray a nonstick skillet with the cooking spray and heat over medium high heat.  Add the onion, bell pepper, and garlic; saute until tender.

Whisk the eggs with Mrs. Dash seasoning using a wire whisk in a medium mixing bowl.  Pour the eggs over the veggies, reduce the heat to low, and cook while stirring gently for about 4 minutes or until the eggs are set.
Yield: 3 to 4 servings.

Thursday, November 15, 2012

QUICK AND EASY CHICKEN SCALLOPINI

4 chicken cutlets OR 4 (skinless boneless chicken breast halves pounded to 1/3-inch thickness
1 large egg white
1 tsp water
1/4 cup unseasoned bread crumbs
2 tsp canola oil
lemon wedges for serving, if desired

Beat the egg white with the water in a shallow dish or pie plate. Place breadcrumbs in another shallow dish or pie plate right next to the egg white dish.

Dip chicken pieces, one at a time, into the egg white mixture, allow excess to drain off then dredge in the crumbs on both sides.  Coat lightly but all over.

Heat the oil in a large skillet over medium-high heat.  Add the chicken cutlets and cook about 3 minutes or until browned on bottom side.  Turn chicken, turn heat to medium and cook another 3 to 5 minutes until chicken is browned and cooked through.  Chicken should no longer be pink in the middle.  You will have to watch carefull so the chicken does not burn!


Serve chicken with the lemon wedges, if desired.





Tuesday, November 13, 2012

EASY LEMON BROCCOLI

1 medium-size lemon
2 pkgs (12-oz each) fresh broccoli flowerets
1 tbsp butter
1/4 tsp salt, optional
dash of freshly ground black pepper

Finely grate 1 teaspoon of peel from the lemon; set aside.

Squeeze 1 tablespoon of juice from the lemon; set aside.

Steam the broccoli approximately 6 minutes or until crisp tender.

In a large serving bowl, toss the broccoli with the lemon peel and juice, butter, salt, and pepper.

Yield: 4 to 6 servings

TARAGON ROASTED TURKEY BREAST

1 (2 1/2 lb.) turkey breast half with bone in, thawed if frozen
1 1/2 tsp dried tarragon
1 tsp ground cumin
1/2 tsp ground allspice
1/2 tsp ground cinnamon
1/2 tsp ground ginger
1/2 tsp salt
1/2 tsp black pepper
1/4 tsp ground red pepper
2 tsp grated orange peel
2 tbsp canola oil

Preheat oven to 400 degrees.

In a small bowl whisk together the tarragon, cumin, allspice, cinnamon, ginger, salt, black pepper, red pepper, orange peel, and canola oil until well blended.

Loosen skin from turkey and gently place tarragon mixture under the skin.

Place the turkey, skin side up, on a broiler pan lightly coated with nonstick cooking spray.  Bake at 400 degrees for 1 hour and 15 minutes or until it reaches an internal temperature of 180 degrees.

Remove from oven and remove skin from turkey but leave the tarragon coating in place.  Throw out the skin.

To serve, cut turkey into thin slices
Yield: 4 to 6 servings

Monday, November 12, 2012

BANANA-NUT BREAD COOKIES

Yesterday I made banana pudding for the diabetic dessert at the church luncheon.  I had a couple more bananas I needed to use and also wanted to take something to a friend who doesn't eat sugar.  I thought I would try some banana cookies and I'm glad I did.  These are almost like banana bread, so much so I call them banana bread cookies.  The taste is a lot the same but a cookie is so much more convenient.  I hope you will like them.

1/2 cup canola oil
1/4 cup ground flaxseed
3/4 cup Ideal brown sugar substitute*
2 medium to large bananas**, mashed
1 large egg
1/2 tsp lemon flavoring***
1/2 tsp vanilla flavoring
1 cup all-purpose flour
1 cup whole-wheat flour
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 cup chopped pecans

In a 2-quart mixing bowl, using an electric mixer, mix together the canola oil, flaxseed, and brown sugar substitute until well blended.  Add the bananas and mix in well.  Add the egg and the flavorings and beat to combine.

Combine the flours, baking powder, baking soda, and salt.  Gradually add the mixture to the banana mixture.  Stir in the pecans.

Lightly spray cookie sheets with nonstick cooking spray.  Place cookies by heaping teaspoonfuls or scant tablespoonfuls approximately 2-inches apart on the cookie sheets.  Bake at 350 degrees 8 to 10 minutes or until the edges are lightly browned.


Yield: 2 to 3 dozen cookies

*Locally I get this brand at Albertson's and Kroger.  Kroger also sells it under the Kroger brand but it says Ideal on the back.  If you don't have it, use something similar or 1/2 cup Splenda brown sugar blend.
**You want at least a level cup of mashed bananas.
***You can substitute another half teaspoon of vanilla extract or if you miss the butter in this cookie, use butter flavoring.  I eliminate almost all butter from my baking so I am used to not having the butter flavor.  If you miss it, substitute butter flavoring here.

BROWN RICE ALMONDINE WITH APPLE

This recipe works great as a side dish or can be used as a stuffing for poultry.

1/3 cup slivered almonds
2 tsp butter
2 medium-size tart apples, cored and diced
1/2 cup chopped onion
1/2 cup chopped celery
1/2 tsp poultry seasoning
1/4 tsp dried thyme
1/4 tsp freshly ground black pepper
3 cups cooked brown rice (cooked according to package directions using either water or chicken broth)

Melt the butter in a large skillet over medium-high heat until lightly browned.  Add the apples, onion, celery, poultry seasoning, thyme, and pepper; cook until crisp tender.  Stir in the rice and cook until mixture is heated through.


Option: May be baked in a 375 degree oven, covered, for 15 to 20 minutes, if desired.

Saturday, November 10, 2012

CHOCOLATE CHIP MERINGUE COOKIES

1/2 cup chopped nuts
2 egg whites
1/2 tsp vanilla extract
1/2 cup less 1 tablespoon Splenda granulated
1 tablespoon granulated sugar
1/2 cup sugar-free chocolate chips

Preheat oven to 200 degrees.
Line a couple of cookie sheets with parchment or baking paper; set aside.

Place nuts, I prefer pecans, in a shallow pan and bake at 200 degrees, stirring occasionally, until toasted; usually takes about 5 minutes.  Remove from oven and set aside.

Beat the egg whites and vanilla together with an electric mixer on high speed until foamy.  Add the Splenda and sugar to the egg whites, 1 tablespoon at a time, until stiff peaks form.  Gently fold in the toasted nuts and the chocolate chips.

Spoon the mixture onto the prepared cookie sheets by rounded teaspoonfuls.  Bake at 200 degrees for 2 hours.  Cool slightly on the cookie sheets then gently remove to wire racks to cool completely.

This close-up picture allows you to see the airiness of the meringue.

Store cookies in an airtight tin.

Yield: 3 dozen

This recipe is based on an idea I got from Splenda about 5 or 6 years ago.

Friday, November 9, 2012

APPLE AND PEAR CRISP

Topping:
1/2 cup white whole-wheat flour
1 tbsp Splenda Brown Sugar Blend
1/4 cup Splenda granulated
1/4 tsp ground cinnamon
1 pinch ground nutmeg
4 tbsp cold, unsalted butter, cut into pieces

Filling:
4 large Macintosh or other tart apples
3 Bartlett or Anjou pears
2 tbsp Splenda granulated
3 tbsp apple juice concentrate

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

To prepare topping: Pour flour, brown sugar, Splenda granulated, cinnamon and nutmeg together in a medium mixing bowl.  Stir well to blend; add the butter and mix with an electric mixer, using paddle attachment, until topping crumbly or sandy in texture.  Set topping aside and make the filling.

Peel, core, and thickly slice apples and pears.  Place the fruit in the buttered baking dish.  The fruit should be at least 2 1/2-inches thick in the bottom of the pan so add more fruit if necessary.  Add the Splenda and apple juice concentrate and toss mixture until coated.  Sprinkle the topping over the filling.

Bake at 400 degrees 40 to 50 minutes or until the fruit is tender and the topping is lightly browned.

Yield: 8 servings

Thursday, November 8, 2012

ORANGE-CHICKEN QUINOA

2 tsp canola oil
1 lb thin-sliced boneless skinless chicken, cut into strips
1 cup water
1/2 cup uncooked quinoa
1 tbsp cornstarch
1 cup fresh orange juice
1 tbsp reduced-sodium soy sauce
1 tbsp grated fresh ginger
1/2 cup sliced green onion
1 cup sliced carrots
6-oz snow peas, ends cut off
1/4 tsp red pepper flakes

Heat the canola oil in a large skillet or wok over medium-high heat. 

Add the chicken to the hot oil and cook, stirring, about 6 minutes until no longer pink.  Remove from the skillet and keep warm.

Meanwhile, put the water and quinoa in a medium saucepan and bring to a boil.  Reduce to simmer, cover, and simmer until all water is absorbed.  This will take about 12 to 15 minutes.

Whisk the cornstarch, orange juice, and soy sauce together; add to the skillet.  Bring back to a simmer, stirring often.  Add the ginger and onion; cook a couple of minutes while stirring.  Add the carrots and snow peas; simmer 3 to 4 minutes just until crisp tender.  Add the chicken back to the skillet and heat through.  Turn off heat and let stand about 3 to 5 minutes before serving.

To serve, place the quinoa on serving plate and top with the chicken mixture.  Sprinkle with the red pepper flakes.
Yield: 4 servings

Tuesday, November 6, 2012

Sweet Creamy Cole Slaw


Made this the other day and Dustin, Steve, and I all enjoyed it.  I'm sure you could make your own substitions and still have a tasty dish.

1 bag (12-14 oz) slaw mix
1/4 cup Splenda granulated
1/2 cup mayonnaise
1/4 cup milk
1/4 tsp celery seed, optional

Pour the slaw mix into a mixing bowl and sprinkle the Splenda overall.  Combine the mayonnaise with the milk and add to the slaw mix.  Toss together with a silicone spatula to coat the mixture well.  Sprinkle with the celery seed, if using.

Refrigerate until ready to serve.  Any leftovers should be refrigerated.

Friday, November 2, 2012

SPICY HAM & GREENS QUICHE

1 cup chopped cooked ham
1 1/2 tsp olive or canola oil
1/2 pkg (16-oz size) frozen chopped collard green, thawed and drained
1/2 cup diced onion
1/4 cup chopped mushrooms
1 1/2 cups shredded pepper Jack cheese
1 cup low-fat milk
2 large eggs or 1/2 cup egg substitute
1/2 cup low-fat Bisquick or similar product
1/4 tsp salt
1/4 tsp freshly ground black pepper

Preheat oven to 400 degrees.
Lightly spray a 9-inch pie plate with nonstick cooking spray; set aside.

Heat the oil in a large skillet over medium-high heat; add the ham and saute until browned.  Add the greens, onion, and mushrooms; saute approximately 5 minutes until liquid evaporates and onion and mushrooms are tender.

Layer half the ham mixture in the prepared pie plate; top with half the cheese.  Repeat the layers with the remaining ham mixture and remaining half of the cheese.In a mixing bowl, whisk together the milk, eggs, Bisquick, salt and pepper; pour over the layered ingredients in the pie plate.

Bake quiche at 400 degrees for 25 to 35 minutes or until a knife inserted in the center comes out clean.

Allow quiche to stand 10-12 minutes before cutting to serve.

Yield: 8 servings


LOUISIANA-STYLE GUMBO

1/2 cup canola oil
1/2 cup whole-wheat flour
1 cup chopped onion
1 cup chopped green bell pepper
1 cup chopped celery
2 tsp Creole seasoning
2 tsp minced garlic
3 cans (14-oz each) low-sodium chicken broth
4 cups cooked diced or shedded chicken
1/2 to 3/4 lb andouille sausage, 1/4-inch slices
1 1/2 cups black-eyed peas
1 lb peeled, large raw shrimp
hot brown rice for serving

In a soup pot or Dutch oven heat the oil over medium-high heat; gradually whisk in the flour and cook 5 to 8 minutes, whisking constantly, or until the mixture is chocolate colored but not burnt.

Reduce the heat to medium and stir in the onion, bell pepper, celery, Creole seasoning and garlic.  Cook the mixture while stirring constantly for 3 to 4 minutes.  Slowly stir in the chicken broth.

Add the chicken, sausage, and black-eyed peas.  Turn the heat back up to medium-high and bring the mixture to a boil.  Once gumbo starts to boil, reduce the heat to low and simmer, stirring occasionally, 20 minutes.  Add the shrimp and cook another 5 minutes or just until the shrimp turns pink.


To serve, ladle into bowls and serve topped with or over the brown rice.

Thursday, November 1, 2012

WARM TUNA-RICE SALAD

2/3 cup uncooked brown rice
1/2 cup frozen whole-kernel corn
2 cups small broccoli florets
1 can (5-oz) tuna in water, drained and flaked
1/4 cup thinly sliced green onion
2 tbsp lemon juice
1 tbsp extra-virgin olive oil (or canola oil)
1/4 tsp salt
dash of freshly ground black pepper

Cook the rice according to the package directions but leaving out any salt or fat.  About 5 minutes before the end of the cooking time, add the corn to the rice and cook until tender.  Remove to a large bowl and allow to cool to lukewarm.

Steam the broccoli for about 3 minutes or until crisp tender.

Add the broccoli, tuna, and green onion to the rice in the bowl.

In a small bowl whisk the lemon juice, oil, salt, and pepper together; pour the mixture over the rice mixture and toss to coat.

Yield: 4 servings