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, January 30, 2013

CHEESE CAKE (SUGAR FREE)

Yesterday at the VA in Ft Worth they had a table set up where they were passing out sugar free recipes so I took one of each.  Nothing irritates me more than "Sugar-Free" recipes that aren't.  Call them diabetic recipes, less sugar/low sugar recipes or something but not sugar free!  Nutritionists often do this and it gripes me to no end....guess that's why I threw away everything the nutritionist gave me after my diabetic diagnoses.  The more I followed her advice, the more difficult controlling my blood sugar became.  Then I started really looking at the information she was giving me.  Into the trash it went.  But I digress.  Back to this sugar-free recipe I got yesterday.  Be forewarned, it does contain sugar!  Small amounts but that is still an important fact you need to be aware of!  Graham crackers have sugar and there is natural sugar in the cherries even though the pie filling is sweetened with Splenda.  Now that you are aware of all that, you can make your own decisions.  Personally, this recipe works fine for me and I hope it will for you, too, because it is so easy!

I recommend doubling the ingredients and layering this dessert but that is entirely up to you. 

1 pkg. sugar-free instant pudding mix
1 (8-oz) or larger (if desired) Cool Whip lite
Graham crackers

Mix the pudding from the directions on the box.  Blend the Cool Whip with the pudding (lite cream cheese may be added if desired). 

Line a 9"x13" container with graham crackers.  Pour the mixture over crackers.  Top with a can of lite cherry pie filling (made with Splenda).

See what you get from nutritionists?  Use your imagination in the rough spots (for instance, I prefer French Vanilla pudding mix) and make it to suit yourself and your tastes.

Monday, January 28, 2013

OATMEAL-PUMPKIN MUFFINS

2 cups + 2 tbsp old-fashion oats
3/4 cup whole-wheat flour*
1/2 cup Splenda Granulated
2 tsp pumpkin pie spice
1 tsp baking powder
1/4 tsp salt
1/4 tsp ground cloves
1 cup canned pumpkin
3/4 cup low-fat buttermilk
1/2 cup egg substitute (or 2 eggs)
2 tbsp canola oil

Preheat oven to 375 degrees.
Lightly coat 12 muffin cups with nonstick cooking spray or line with paper liners; set aside.

Process 2 cup of the oats in a food processor, blender, etc until fine.  Transfer to a large mixing bowl and stir in the flour, Splenda, pumpkin pie spice, baking powder, salt, and cloves.  Make a well in center of mixture and set aside.

Using a wire whisk, whisk together the pumpkin, buttermilk, egg substitute, and oil in a medium mixing bowl.  Pour the mixture into the well of the flour mixture.  Stir just until moistened; batter should be thick and lumpy. 

Spoon batter into the prepared muffin cups, filling each cup about 2/3s full.  Sprinkle the remaining oats over the tops of the batter.

Bake muffins at 375 degrees for 20 minutes or until a wooden toothpick inserted in the center comes out clean.  Cool in muffin cups on a wire rack for 5 minutes.  Remove from the muffin pans and cool completely on wire rack.

NOTE:  This is a free stock photo of oatmeal pumpkin muffins.  I forgot to take a picture!


Sunday, January 27, 2013

Apple Danish Cheesecake for Diabetics

This is another of my old internet articles.  This article was first posted on the internet 4 years ago this month.  Since then there have been a lot of improvements in diabetic foods and I have learned a lot more personally about making diabetic desserts.  The original recipe is fine but I now suggest the following changes:  For the 1 cup of all-purpose flour in the crust, change that to 1/2 cup all-purpose and 1/2 cup whole-wheat.  Also Equal-Lite can be hard to find now.  If you don't find it, use Splenda Granulated everywhere this recipe calls for the Equal-Lite.  For the topping, I now suggest replacing the Equal-Lite and Maple-Flavored Syrup with a loosely packed 1/3 cup of Splenda Brown Sugar Blend.  Then Drizzle with 1 1/2 tablespoons of sugar-free caramel ice cream topping before serving. Either way you choose to make it, enjoy a tasty dessert!

For all you diabetics out there who long for good desserts, here is a cheesecake recipe for you. This Apple Danish Cheesecake is an easy cheesecake to make, is healthy, and best of all, it is tasty.

APPLE DANISH CHEESECAKE
Crust: 1 cup all-purpose flour
1/2 cup plain almonds, ground
1/4 cup Equal-Lite
1/2 cup cold butter
1/4 tsp almond (or vanilla) extract

Filling: 8 oz cream cheese, softened
1/4 cup Equal-Lite
1/4 tsp cream of tartar
1/4 cup egg substitute

Topping: 1/3 cup Equal-Lite packed tight
1 tsp sugar-free maple-flavored syrup
1 tbsp all-purpose flour
1 tsp ground cinnamon
4 cups peeled and thinly sliced tart apples
1/3 cup slivered almonds

Preheat oven to 350 degrees.
Grease a 9-inch springform pan.

To make crust: In a small mixing bowl, combine flour, almonds and Equal-Lite. Cut in butter until crumbly. Add extract. Shape dough into a ball and place between two sheets of waxed paper. Roll out into a 10-inch circle. Transfer to prepared pan and gently press dough onto bottom and up sides of pan. Refrigerate for 30 minutes.

To make filling: In a medium mixing bowl, beat cream cheese, Equal-Lite and cream of tartar until smooth. Add egg product and beat on low speed of electric mixer just until combined. Pour over crust.

To make topping: In a large mixing bowl, combine Equal-Lite with the maple-flavored syrup to blend. Add flour and cinnamon and mix to combine. Add apples and stir until coated. Spoon mixture over filling. Sprinkle with almonds.

Bake 40-45 minutes or until golden brown. Cool on a wire rack for 10 minutes. Carefully run a knife around edge of pan to loosen; cool 1 hour longer. Refrigerate overnight. Remove sides of pan for serving.

Enjoy!

Saturday, January 26, 2013

CRUNCHY PEA SALAD

1 small pkg frozen peas
2 hard boiled eggs, chopped
1 small can sliced water chestnuts
1 small jar pimentos, chopped
1/3 cup green onions, sliced
1/2 cup celery, thin sliced
1/3 cup mayonnaise
1 tbsp hot or spicy mustard
1/3 tsp minced garlic (garlic powder may be used)
Lettuce leaves to line bowl, optional

Combine the peas, eggs, water chestnuts, pimentos, green onions, and celery together in a mixing bowl.

In a small bowl or a cup, combine the mayonnaise, mustard, and garlic, stirring until mixed well.  Add to the pea mixture and toss lightly to coat.

Refrigerate until serving time.

Keep any leftovers refrigerated.

Note: File Photo

Remember this is a side dish and eat accordingly.

Friday, January 25, 2013

SPICY PORK STEW

1 tsp olive or canola oil
1 1/2 lbs boneless pork loin, trim fat and cut into 1/2-inch cubes
1 large onion, chopped
1 red bell pepper, cut into chunks
1 green bell pepper, cut into chunks
1/2-lb sliced fresh mushrooms
1/2 tsp red pepper flakes
1/2 tsp freshly ground black pepper
1/2 tsp dried thyme
1 can (14.5-oz) diced tomatoes, do not drain
1 can (14.5-oz) chicken or vegetable broth
1 medium-size acorn squash, peeled, cut into 1/2-inch cubes
fresh oregano for garnish, if desired

In a Dutch oven over medium-high heat, heat the oil until hot.  Add the pork cubes and cook until brown, stirring often.  If necessary, cook half at a time.  Add the onion, bell peppers, and mushrooms to the Dutch oven.  Stir in the red pepper flakes, black pepper, and thyme.  Add the tomatoes with juice, broth, and squash; bring to a boil over high heat.

Cover pan and reduce heat; simmer for an hour to hour and a half until the meat is tender.

To serve, garnish each bowl with a sprig of the fresh oregano, if desired.

Yield: 8 cups

Note: The picture below shows only red bell peppers.  I have found I like it better with both red and green, however, use the bell peppers that suits you.


Thursday, January 24, 2013

Add A Little Spice To Your Life With Spicy Rubbed Pork Loin & Spicy Bean Salsa Recipes-Diabetic, Too

Another of my old Internet articles going into the archives.  This article was first published in March of 2010 so I am sharing it with you before I archive it.

Add a little spice to your life with these recipes that add a dash of spicy flavor but are not too hot to enjoy. The Spicy Rubbed Pork Loin gets a touch of flavor and heat from chili powder, garlic powder, and black pepper. Not too much, just a touch. To go with your pork loin try this recipe for Spicy Bean Salsa.

SPICY RUBBED PORK LOIN
1 1/2 tsp chili powder
1 tbsp Splenda granular
1 1/2 tsp paprika
1/2 tsp garlic powder
1/2 tsp salt
1/2 tsp fresh ground black pepper
3 lb boneless pork loin
Preheat oven to 375 degrees.
In a small bowl, combine the chili powder, Splenda, paprika, garlic powder, salt and pepper. Rub the mixture all over the pork loin and place it in a small roasting pan. Bake at 375 degrees for 50 to 60 minutes or until a meat thermometer reaches at least 150 degrees. Remove from oven and let rest on cutting board 15 minutes before slicing.


SPICY BEAN SALSA
1 can black-eyed peas, drained
1 can black beans, drained
1 can whole kernel corn, drained
1/2 cup chopped purple onion
1 red bell pepper, seeded and chopped
1 yellow bell pepper, seeded and chopped
1 green bell pepper, seeded and chopped
2 cans diced tomatoes, undrained
1/2 tsp garlic salt
1 bottle (8-oz) Italian salad dressing
Tortilla chips for dipping, optional
chopped jalepeno peppers, optional*

In a large glass bowl, combine all ingredients except the chips. Mix well. Cover and refrigerate for several hours to allow the flavors to blend.

*Jalepeno peppers are hot so do not use unless you want the added heat. If using, handle with gloves; do not touch eyes or face while working with jalepenos!

NOTICE: As a diabetic, I use only half a can of corn and make sure the dressing is low in sugar or sugar-free.

Enjoy!



Wednesday, January 23, 2013

PASTA WITH CHICKEN AND BRUSSELS SPROUTS

1/4 lb boneless, skinless chicken breast, cut into 1/2-inch cubes
8 brussels sprouts, trimmed & sliced
1 large fennel bulb, trimmed, quartered, sliced
2 medium tomatoes, seeded & chopped
1/4 cup lemon juice
1 tbsp olive or canola oil
1 tsp minced garlic
1 cup cooked whole-wheat rotini pasta
2 tbsp grated Parmesan cheese

In a large bowl, combine the chicken, brussels sprouts, fennel, tomatoes, lemon juice, oil, and garlic.

Lightly coat a large nonstick skillet with nonstick cooking spray; heat over medium heat.  Add the chicken/vegetable mixture and cook, covered, about 15 minutes or until the chicken is cooked through and the veggies are tender.

Add the pasta to the skillet and cook until heated through.  Sprinkle each serving with the Parmesan cheese.

Yield: 2 servings of 315 calories, 38 g carbs, and 23 g protein per serving.

Monday, January 21, 2013

5 TIPS FOR DIABETICS EATING FAST FOOD



Tonight I have been going through the archives of some of my old Internet articles and this is one of them.  This article was published in September 2009 but still has some good advice for today.  Even better, in the last three years since publication, fast food restaurants have made some big improvements to their menus.  Here is the article:

While it may be hard to admit, as diabetics, we know that fast food is not the best way for us to go. But we do live in a fast paced world and we are constantly surround by fast food restaurants. Who hasn't had the kids or grandkids in the car spotting every fast food place on the road? I know I give in once in awhile to my younger grandchildren and treat them to a "kids meal". And I am willing to bet you do the same thing!

While the golden arches, etc. may be tempting, it is best to pass them by as often as possible. However, there are always times we have to do what we have to do. If you are out and absolutely must have something quick and you find yourself only in "fast food alley", don't despair. Or perhaps you just have to give in to the little ones and go for it. Fast food is an option when ordered properly. Here are some tips to help you make good decisions once you step into that bastion of greasy fried food.

1. Be sure to order the small sizes. Forget the "super size value" the cashier will tempt you with. Remember it is not a "value" if you shouldn't have it.

2. Avoid the deep fried foods. You know you shouldn't have them so forget it! No french fries for you; order a small side salad instead. And go easy on the dressing. A drizzle won't hurt you. The whole package will!
3. When ordering your sandwich, go for the grilled chicken or the smallest size burger. Then you need to stick with this important step; ask that your sandwich be made without the dressing and mayo based sauces. If you want something on your sandwich, ask for mustard, catsup, lettuce, tomato, pickle and/or onion. If you get the small burger, break off the excess bun. Many times the burger is almost lost in a big bun. You know you shouldn't have that extra bread! Or you could remove the top of the bun, eliminating over half of the bread.

4. Drink water or unsweetened tea. Yes, you can have that diet drink if you really must. However, water is best for you with the unsweetened tea following in a close second.

5. Skip dessert. You really don't need a fried pie or cookies, etc. If you really must partake of dessert, go for a fruit and yogurt parfait or a simple small ice cream cone.


Sunday, January 20, 2013

COLORFUL COUSCOUS SALAD

1/2 cup water
1/3 cup uncooked whole wheat couscous
1 cup frozen shelled edamame, thawed and cooked according to pkg directions
1/2 cup finely chopped red bell pepper
1 small celery stalk, finely chopped
1/4 cup chopped red onion
2 tsp minced fresh dill + additional sprigs for garnish, if desired
2 1/2 tsp white wine vinegar
2 tsp olive (or canola) oil
1 tbsp vegetable broth
1/4 tsp salt
1/4 tsp freshly ground black pepper

Bring the water to a boil in a small saucepan that has a lid.  Gradually stir in the couscous.  Place the lid on the pot and remove from the heat.  Allow to set for 5 minutes; fluff with a fork and cool.

Transfer the couscous into a serving bowl.  Add the edamame, bell pepper, celery, onion, and minced dill.

In a cup, combine the vinegar, oil, broth, salt, and pepper with a wire whisk.  Pour over the couscous mixture.  Garnish with a dill sprig or two, if desired.


Yield: 4 servings

Saturday, January 19, 2013

MAPLE-GLAZED CHICKEN BREASTS

6 skinless, boneless chicken breast halves
1 tbsp canola oil
1 tsp paprika
1 tsp salt
1/2 tsp cinnamon
1/2 tsp ground cumin
1/2 tsp dried tarragon
1/2 tsp freshly ground black pepper
2 tbsp sugar-free maple-flavored syrup
1 tbsp butter, melted

Preheat oven to 400 degrees.
Spray a baking sheet, with sides, with nonstick cooking spray.

Place the chicken breasts on the sprayed baking sheet and brush with the canola oil.

In a bowl, combine the paprika, salt, cinnamon, cumin, tarragon, and black pepper, mixing together well.  Coat the chicken breasts evenly with the mixture.

Bake chicken at 400 degrees for 15 minutes.

While the chicken bakes, combine the syrup and butter in a small bowl.  Brush half the mixture over the chicken and bake another 5 minutes.

Turn chicken over, brush with the remaining syrup and bake another 5 minutes or until the chicken juices run clear.

Yield: 6 servings

Friday, January 18, 2013

CHOCOLATE & STRAWBERRY FILLED CREAM PUFFS

PUFFS:
2 tbsp butter
1/2 cup water
1/2 cup white whole-wheat flour
2 eggs

Lightly grease a cookie sheet and set aside.
Preheat oven to 400 degrees.

In a small saucepan, combine the butter and water; bring to a boil over medium heat.  Add the flour, stirring rapidly, and cook until the mixture forms a ball that stays together.  Remove pan from the heat and set aside to cool for 5 minutes.

Add the eggs, one at a time, beating after each until the mixture is shiny and smooth.  Drop the mixture into 8 equal mounds, 3-inches apart on the baking sheet.

Bake puffs at 400 degrees for about half an hour or until golden brown.  Remove from oven and split.  Remove any soft dough from the centers.  Allow to cool completely on a wire rack.

FILLING:
1 pkg (4-serving size) sugar-free instant chocolate pudding mix
1 drop of peppermint extract, optional
1 cup sliced fresh strawberries

Prepare the pudding mix according to the package directions using fat-free milk.  Stir in the peppermint extract, if using.  Cover with plastic wrap and refrigerate until chilled through.

To assemble and serve the cream puffs, spoon approximately a fourth cup of the chocolate pudding into the bottom portion of each of the puffs.  Top with the sliced strawberries and place the puff tops over the berries.

Yield: 8 servings

Wednesday, January 16, 2013

PHYLLO FRUIT TART

1 tbsp butter, melted
1 tbsp canola oil
8 sheets phyllo dough
1 brick (8-oz) fat-free cream cheese, softened
3 tbsp powdered sugar
1 cup reduced-fat frozen whipped topping, thawed
1 can (11-oz) mandarin oranges, rinsed & drained
4 kiwi, peeled and sliced
1 1/2 cups sliced fresh strawberries
1 oz white baking chocolate, melted

In a small bowl combine the butter and oil.

Preheat oven to 400 degrees.

Place 1 sheet of the phyllo on work surface; brush evenly with the butter/oil mixture.  Repeat with the remaining sheets, brushing and stacking on top of each other.  Keep sheets not yet used covered with waxed paper to keep from drying out.  Place on a baking sheet and bake at 400 degrees for 5 to 7 minutes or until golden brown.  Cool on a wire rack.

In a small mixing bowl, beat the cream cheese and powdered sugar until smooth; fold in the whipped topping.  Gently spread the mixture evenly over the cooled phyllo.  Arrange the oranges, kiwi, and strawberries over the cream cheese mixture.  Drizzle the melted white chocolate over the fruit.


Yield: 8 servings
Per serving: 183 calories, 26 g carbs, 6 g protein, 222 mg sodium, 6 grams (3 g sat) fat
Diabetic exchanges: 1 starch, 1 fat, 1/2 fruit
Carb choices: 1 1/2

Note: If you don't want to use powdered sugar, you can find out to make fake powdered sugar elsewhere on this blog.

ORIENTAL PORK CASSEROLE

1 cup diced or shredded cooked pork (leftover pork works well)
1 can Healthy Request cream of mushroom soup
1/4 cup fat-free milk
1 tsp soy sauce
1 cup thinly sliced celery
1 can (6-oz) sliced water chestnuts, drained
1 can (3-oz) chow mein noodles
2 green onions, sliced thin

Preheat oven to 375 degrees.
Lightly spray a 1/1/2 to 2-qt casserole dish with nonstick cooking spray. 

In a mixing bowl, combine the soup, milk, and soy sauce and mix together well.  Add the pork, celery, water chestnuts, 1 cup of the noodles, and the green onions; stir lightly to combine.  Spoon the mixture into the prepared casserole dish.  Sprinkle the remaining noodles over all.

Bake at 375 degrees about 20-25 minutes until heated through.

Yield: 4 servings

Tuesday, January 15, 2013

TURKEY WITH GREEN BEANS & TOMATO SALAD

2 tbsp canola oil
1/4 cup white vinegar
1 tbsp Dijon mustard
1 tsp dried basil
2 cups diced cooked turkey
1 pkg (10-oz) frozen green beans, thawed & drained
1 tomato, chopped fine
1 tbsp sunflower seeds

Make the dressing, using a wire whisk, by mixing the oil, vinegar, mustard, and basil in a small bowl; set aside.

In a separate bowl, combine the turkey and half of the dressing; toss gently to combine.

Toss the well-drained green beans with the other half of the dressing.

To serve: On four salad plates, layer the turkey, then beans, and tomato.  Garnish each with a sprinkling of sunflower seeds.

Monday, January 14, 2013

CHICKEN AND BEAN SOUP

4 slices bacon, cut-up
1 1/2 lb skinless boneless chicken thighs, cut into bite-size pieces
1 cup chopped onion
2 garlic cloves, minced
2 cups chopped plum tomatoes
1 tbsp dried oregano
2 tsp dried basil
1/2 tsp freshly ground black pepper
4 cups water
4 cups chicken broth
1 1/3 cups uncooked orzo
2 tbsp chopped fresh flat-leaf parsley
2 cans (15-oz each) great northern beans
2 tbsp white vinegar
1/2 tsp salt

Cook bacon in a Dutch oven over medium heat until crisp.  Remove bacon using a slotted spoon and set aside. 

Add the chicken pieces to the drippings in the Dutch oven and saute 6 to 8 minutes; remove from the pan.

Add the onion and garlic to the Dutch oven and cook 4 to 5 minutes or until the onion is tender.  Add the tomatoes, oregano, basil, and pepper; cook another minute while stirring constantly.  Return the bacon to the pan along with the chicken.  Stir in the water and chicken broth, scraping the bottom of the pan to loosen any browned bits.  Bring the mixture to a boil.

Add the orzo and cook 9 to 10 minutes until almost tender.  Add the beans and cook another 2 or 3 minutes until heated through. 

Remove soup from the heat and stir in the parsley, vinegar, and salt.


Yield: 6 to 8 servings
Per 1 1/4 cups serving: Approximately 335 calories, 35 1/2 grams carbs, 26 grams protein


Sunday, January 13, 2013

SAUERKRAUT IS A SUPER FOOD!

Yesterday I posted a recipe for a Chicken Sauerkraut Panini.  Well lo and behold when I turned on my computer what should be there but the following statement about sauerkraut as an overlooked food we should be eating.  I am passing this information on to you:
Sauerkraut
Considering cabbage is low-carb, high-fiber, and contains cancer-fighting 3-indole carbinol and d-glucarate, a compound that works to clear excess estrogen, the veggie is already a superfood. Fermenting it into sauerkraut, however, puts it on nutritional steroids. The probiotics that drive fermentation also help repopulate your digestive system with healthy, hardworking good bacteria that lower inflammation, improve digestion, and maybe even aid in weight loss. Plus fermentation increases the bioavailablity of the antioxidants found in cabbage, and the longer cabbage ferments, the higher the levels of antioxidants become, meaning your body can better absorb and use them.
If sauerkraut is not a part of your diet, you'd better try that panini sandwich!

Saturday, January 12, 2013

CHICKEN SAUERKRAUT PANINI

Yes, diabetics can enjoy a panini once in awhile.  The key is in the bread.  Also use thin bread and always use whole-grain bread.  No substitutes!

8 slices thin firm whole-wheat or other whole grain bread
3/4 lb sliced cooked chicken breast
1 cup sauerkraut, rinsed and well drained
1 apple, cored and sliced thin
4 thin slices Swiss cheese (only a couple ounces total!)

Lightly coat one side of each bread slice with canola or olive oil cooking spray.  Place 4 of the slices, coated side down, on counter or board.

Top each of the four bread slices with 1/4 of the chicken breast, 1/4 of the sauerkraut, 1/4 of the apple, and 1 slice of the cheese.  Top with the other 4 slices of bread, coated sides up.

Coat an unheated grill pan or panini press with the nonstick spray.  Preheat over medium-low heat for a couple of minutes.  Add sandwiches and close the press or if using a grill pan, set a heavy pan over the sandwiches to press.  Cook in grill pan over medium-low heat for 6 to 8 minutes.  Carefully remove the top pan, turn sandwiches and cook another 6 to 8 minutes to brown second side.  If using a panini grill, follow the manufacturer's instructions.


Yield: 4 sandwiches

Thursday, January 10, 2013

SPINACH STUFFED WHITEFISH

1 lb (4 fillets) sole or other whitefish, fresh or frozen
1 pkg (10-oz) frozen chopped spinach
1 garlic clove, minced
1 tsp olive or canola oil
1/3 cup crumbled feta cheese
1/2 cup herb stuffing mix
2 tbsp lemon juice
1 tsp dried dill
nonstick canola cooking oil spray
coarsely ground black pepper
fresh lemon slices for garnish, if desired
fresh dill sprigs for garnish, if desired

If using frozen fish, thaw completely.
Rinse fish and pat dry with paper towels.

Cook the spinach according to the package directions; cool slightly then press until dry.

In a medium saucepan, heat the oil and add garlic; cook until tender. Remove from the heat.  Add the spinach cheese, stuffing mix, dill, and one tablespoon of the lemon juice; mix to blend.  If the mixture is too dry, add a few drops of water.  Spoon 1/4 of the mixture onto each piece of fish; roll up the fish around the mixture.

Spray a 2-quart square  baking dish with cooking oil spray.  Place the fish rolls, seam side down, in the baking dish.  Brush the remaining lemon juice over the fish rolls and then sprinkle with the pepper.

Bake, uncovered, in 350 degree oven approximately 20 minutes or until the fish easily flakes with a fork.  Garnish with the lemon slices and dill sprigs, if desired.


Yield: 4 servings



Wednesday, January 9, 2013

BULGAR WHEAT PILAF

1 can (14 1/2-oz) reduced-sodium chicken (or veg) broth
1 cup bulgar wheat
1 medium-size zucchini, quarter lengthwise then slice
1 cup matchstick cut carrots
1/2 cup chopped onion
1/2 tsp dried oregano
1/4 tsp crushed red pepper
1/2 tsp lemon zest

In a medium saucepan, combine the broth, wheat, zucchini, carrots, onion, oregano, and red pepper; bring to a boil.  Reduce the heat, cover, and simmer 12 to 15 minutes or until the bulgar is tender and the broth is absorbed.  Stir in the lemon peel.

Yield: 4 to 6 servings

Tuesday, January 8, 2013

Personal Note

I am so excited about my latest bloodwork.  I had bloodwork done Friday and saw the doctor today.  My A1C number was 6.1  It has been 6.1 since I have been seeing this doctor last May.  He told me that was very good.  I was especially pleased since this test was done over the months of November and December and all the holiday goodies.  Since I started out my diabetic diagnosis 6 years ago with a B/S reading of 500, I am sharing this information with you to let you know that eating correctly can help you control diabetes.  I am on 2 Janumet tablets a day and I do the rest with my diet.  I do eat sweets but have learned how to work them into my diet.  Birthday-type cakes are my favorite food.  I am pleased to say I have not given them up.  I have a piece of cake at every birthday celebration but I always eat it with a tablespoon of peanut butter.  Works everytime.  I also watch what I eat for the meal before and after the cake.

Monday, January 7, 2013

AVOCADO-TACO PASTA SALAD

2 cups (raw) whole-wheat macaroni
3/4 lb lean ground beef (or turkey)
1 can (15-16 oz) kidney beans, drained
6 cups torn tettuce (bagged salad works fine)
2 medium-size tomatoes, diced
1 cup reduced-fat cheddar cheese, shredded
1/2 cup sliced ripe olives
1/2 cup chopped celery
1/2 cup diced green bell pepper
1/4 cup sliced green onions
1 cup crushed baked tortilla chips
dressing, recipe follows

Cook the macaroni according to package directions; drain.

Meanwhile, brown the ground beef, stirring to crumble, until no longer pink; drain.  Return to skillet, add the beans and simmer over low heat for 10 minutes.  Set aside to cool.

Tear lettuce into bite-size pieces.  In a large bowl with a lid, combine all the ingredients except the tortilla chips.  Cover and chill for at least half an hour before serving.

To serve, toss the chips into the salad and stir until combined.

Dressing:
1 ripe avocado, chopped
1/2 cup low-fat sour cream
1/2 cup olive or canola oil
1 tbsp lemon juice
1 to 1 1/2 tsp salt
1/2 tsp Splenda granulated
1/2 tsp chili powder
1/2 tsp taco hot sauce
1/4 tsp garlic powder

Place all dressing ingredients into blender container and blend until smooth. 

Yield: Salad & Dressing serves 6 to 8.

Thursday, January 3, 2013

BROWN RICE PUDDING

Note: I recommend that diabetics always use brown rice.  Do not even keep white rice in your house.

nonstick canola cooking spray
4 cups fat-free milk
3/4 cup regular brown rice
1/4 cup Splenda granulated
dash of salt
Ground cinnamon for garnish
1/2 cup chopped almonds, toasted, for garnish

Preheat oven to 350 degrees.
Lightly spray a 2-quart baking dish with nonstick cooking spray.

In the baking dish, combine the milk, uncooked rice, sugar, and salt.  Cover and bake at 350 degrees for 2 hours or until the rice is very tender, stirring occasionally.  The liquid will not be totally absorbed.  Remove from the oven and let stand, covered, for half an hour; mixture will thicken during this time.

Serve warm by placing in small dessert bowls; sprinkle each serving with a generous sprinkle of cinnamon and top with some almonds.


Yield: 6 to 8 servings.