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.

Saturday, August 31, 2013

QUINOA WALDORF SALAD

Note: I recommend diabetics eat this salad as a side to a lean protein such as a skinless chicken breast half or a lean pork chop.

1/2 cup uncooked quinoa
1/2 cup quartered seedless grapes, red or green
1/3 cup chopped celery
1 small red apple, cored & chopped
1/4 cup toasted chopped walnuts
1/4 cup plain nonfat Greek yogurt
2 tbsp fresh orange juice
1 tsp honey
1/4 tsp salt
1/8 tsp freshly ground black pepper
1 cup well drained mandarin orange sections
fresh mint leaves for garnish, if desired

Prepare the quinoa according to the package directions; place in a large bowl.  Gently mix in the grapes, celery, apple, and walnuts.

Using a wire whisk, combine the yogurt, orange juice, honey, salt and pepper in a small bowl; pour over the quinoa mixture and mix well.

Add the orange sections and mix gently.

Garnish with the fresh mint leaves, if desired.



Yield: 4 (approx. 1-cup) servings.
Per serving: 32 g carbs, 7 g protein, 208 calories (The carb count is higher but they are good carbs.)

Thursday, August 29, 2013

SALMON VEGGIE SKILLET

2 cups water
3/4 lb salmon fillet
2 cups asparagus, sliced into 1-inch pieces
2 cups cooked brown rice
1 cup spinach, sliced into strips
1/3 cup reduced fat & sodium chicken broth
2 tbsp chopped fresh chives
2 tbsp lemon juice
1/8 tsp freshly ground black pepper

Bring the water to a boil in a large skillet; add salmon fillet and reduce the heat to a gently simmer.  Cover skillet and cook 10 minutes or until the fish flakes when tested with a fork.  Remove salmon from skillet to a cutting board.  When cool enough to handle, break into large pieces and remove the skin.

Coat a large skillet with nonstick cooking spray and heat over medium-high heat.  Add the asparagus and cook, stirring occasionally, for 6 minutes or until tender.  Add the rice, spinach, and broth; stir to combine.  Cover and cook on low heat 1 to 2 minutes until the rice is hot and spinach is wilted.

Return the salmon to the skillet along with the chives, lemon juice, and pepper; mix in gently.



Yield: 4 servings of about 1 cup
Good protein/carb ratio for diabetics!  Per serving 22 g protein and 26 g carbs

Wednesday, August 28, 2013

CUCUMBER SALAD

3 large cucumbers, scrubbed, sliced thin
1 cup white wine vinegar
3/4 cup water
3/4 cup Splenda Granulated
1 tsp salt
Dash red pepper flakes
Dash dried parsley
Dash freshly ground black pepper
Dash dried basil

In a saucepan heat all the ingredients except the cucumbers in a saucepan until the Splenda is totally dissolved.  Pour mixture over the cucumbers.

Store in an airtight container and may be kept refrigerated for several days.

Tuesday, August 27, 2013

CARAMELIZED GARLIC KALE

1 1/2 lbs fresh kale, tough stems removed, leaves chopped
2 cups water
1 tbsp olive or coconut oil
8 garlic cloves, thinly sliced
1 tsp red wine vinegar
1/2 tsp salt
1/4 tsp red pepper flakes (or less, if preferred)

In a large saucepan bring the kale and water to a boil over medium-high heat.  Cover and cook until the kale is tender but still bright in color - about 6 to 8 minutes.  Drain well.

While kale is cooking, heat the oil in a large nonstick skillet over medium heat.  Add the garlic and cook, stirring, until golden brown - be careful not to burn. This will take about 4 minutes.

Add well drained kale to skillet along with the vinegar, salt, and red pepper flakes; stir to mix well before serving.

Monday, August 26, 2013

LIME CHICKEN BREASTS

6 boneless, skinless chicken breast halves
1 cup chicken broth
1 lime, squeezed, and peel zested
1 cup whipping cream
white whole-wheat flour
salt to suit taste
1/4 tsp freshly ground black pepper
2 tbsps canola or coconut oil
Hot cooked brown rice for serving

Salt and pepper the chicken breasts; dredge lightly in the flour.

Heat the oil in a large nonstick skillet; when hot add the chicken and cook on medium-high for 10 to 12 minutes or until cooked all the way through.  Remove chicken from pan and keep warm.

In the same skillet cook the broth with the lime juice, and lime zest until reduced by half.  Stir in the cream and heat through.

Serve the sauce over the chicken with the rice as a side


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Friday, August 23, 2013

BROCCOLI-GRAPE SALAD

1 bunch broccoli, cut off stems and break florets into bite-size pieces
1 cup red seedless grapes
1/2 cup chopped red onion
1 celery rib, sliced thin
1/2 cup sunflower seeds
1 lb bacon, cooked, drained, crumbled

Combine ingredients in salad bowl.

Make the following dressing and pour over the above right before serving.

1 cup low-fat mayonnaise
1/2 cup Splenda granulated
2 tbsps wine vinegar




MOCHA-FLAVOR FILLED SOUR CREAM CAKE

2 cups white whole-wheat flour
1 cup garbanzo bean flour
3 tsps baking powder
1 tsp baking soda
1 tsp salt
1/2 cup canola or coconut oil
1/4 cup butter
1/4 cup ground flaxseed
1 cup Splenda granulated
3 large eggs or 3/4 cup egg substitute
1 cup low-fat sour cream

Preheat oven to 350 degrees.
Grease and lightly flour a 10-inch bundt pan; set aside.

Combine the flours, baking powder, baking soda, and salt in a bowl and set aside.

In a mixer bowl combine the oil, butter, flaxseed, and Splenda until creamy; add the eggs, one at a time beating after each addition.

Add the flour mixture to the creamed mixture alternately with the sour cream until well blended; begin and end with flour mixture.

Make the FILLING:
1 pkg (6-oz) unsweetened chocolate chips
1/4 cup firmly packed Splenda Brown Sugar Blend
2 tbsp instant coffee powder (freeze-dried works best)

Mix the filling ingredients together.

Pour 1/3 of the cake batter into the prepared bundt pan; sprinkle with 1/2 the filling mixture.  Top filling with another 1/3 of the cake batter; top with the remaining filling mixture.  Spoon the last third of the cake batter evenly over all being sure to cover all the filling.

Bake cake at 350 degrees for 60 to 70 minutes until a wooden pick inserted in the center comes out clean. Remove from oven to a wire rack and cool in pan for 15 minutes.  Remove cake from pan to cake plate and allow to cool completely.

Dust top lightly with unsweetened cocoa powder or make the following drizzle and drizzle over the cake.

DRIZZLE:
2 tsp instant coffee (freeze-dried preferred)
3 tbsps boil water
1 3/4 cups "fake" powdered sugar (recipe available on this blog)

Dissolve the coffee in the boiling water, stirring until completely dissolved.

Place the "powdered sugar" in a small bowl and add the hot coffee stirring until smooth.  Drizzle over the top of the cake allowing to run down sides.




Thursday, August 22, 2013

GRECIAN CHICKEN PIE

I have had this recipe since the 1980s.

2 cups sliced fresh mushrooms
1/2 cup chopped onion
3/4 cup + 2 tbsps butter
2 tbsps flour (diabetics should always use whole-grain flour)
1 can (14.5-oz) stewed tomatoes, undrained
1/2 cup water
1 tbsp chicken-flavored instant bouillon
1/4 tsp thyme
4 cups cooked cubed or shredded chicken
1/4 cup sliced pitted ripe olives
1 pkg (16-oz) frozen phylo pastry, thawed
grated Parmesan cheese

Preheat oven to 350 degrees.

In a large skillet cook the mushrooms and onion in 2 tablespoons of the butter until veggies are tender.  Add the flour, stirring constantly until smooth.  Add the tomatoes with juices, water, couillon, and thyme; cook and stir until bouillon is dissolved.  Remove skillet from the heat.

After removing skillet from the heat, stir in the chicken and olives.

Melt the remaining butter.

Place 2 sheets of the phylo in the bottom of a greased 15 x 10-inch jellyroll pan, pressing into the corners.  Brush with the butter and repeat with 2 more sheets, brush with butter, repeat this process until you have used half the phylo sheets.

Spread the chicken mixture evenly over the buttered phylo.  Top the chicken mixture with the remaining phylo sheets using the same 2 sheets, butter, repeat process until all phylo is used.  Trim phylo edges even with edges of the pan.

Lightly sprinkle the overall pie with the grated Parmesan cheese.

Bake at 350 degrees for 25 minutes or until the pastry is a golden brown.


Tuesday, August 20, 2013

GRILLED SALMON WITH SPICY PINEAPPLE SALSA

I got this recipe some years ago from a diabetic magazine.

1/4 cup mango chutney, large pieces chopped
1 tbsp brown mustard
4 (4-oz each) salmon fillets with skin
1 cup diced ripe pineapple or ripe mango
1/4 cup finely chopped red bell pepper
2 tbsps chopped fresh cilantro
1 tsp hot pepper sauce

Heat grill to medium or preheat broiler.

Combine the chutney and mustard; spread mixture over the skinless sides of the salmon fillets and set aside.

In a small bowl combine the remaining ingredients and set aside.

Place the salmon on oiled grill or broiler pan.  Grill on covered grill 7 to 8 minutes or broil 5-inches from the heat 5 to 6 minutes or until salmon is opaque in center.

Serve salmon topped with the salsa.


1 serving of 1 salmon fillet with 1/3 cup salsa = 20g carbs and 26g protein

Monday, August 19, 2013

SAUSAGE WITH BEANS AND TOMATOES

1 1/2 tsp canola or olive oil
1 small yellow onion, chopped
4 Italian sausage links
1 can (15-oz) Great Northern Beans, rinsed and drained
1 can (15-oz) fire-roasted diced tomatoes, do not drain
fresh parsley or cilantro sprigs for garnish

Heat the oil in a large deep skillet over medium heat.  Add the onion and cook for 2 minutes; push onion to the side of the skillet.

Add the sausages to the skillet with the onion and brown, about 3 minutes per side. Remove the sausages and set aside.

Stir the beans and tomatoes with juice into the skillet with the onion.  Place the sausages over the top.  Put a lid on skillet and simmer mixture for 10 minutes.  Remove lid and simmer another 3 to 4 minutes until the meat is cooked through and the juices have thickened slightly.

Before serving slice the sausage links into pieces and mix into the bean/tomato mixture.  Garnish with the parsley or cilantro. (Personally, I prefer cilantro but the choice is yours.)


Yields 4 servings.  Per serving: protein 21 g, carbs 27 g; an excellent ratio for diabetics

Friday, August 16, 2013

UPSIDE DOWN APPLE-WALNUT CAKE

1 small Granny Smith or Rome Beauty apple, peeled, cored, sliced thin
4 tbsp Splenda Granular (or sugar if your blood sugar levels allow)
3/4 cup white whole-wheat flour
1/4 cup all-purpose flour
1 tsp baking soda
1/4 tsp salt
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp ground allspice
3 tbsp butter, softened
1/2 tsp vanilla extract
2 large eggs or 1/2 cup egg substitute
2 small apples (same as above), peeled, cored, finely chopped
1/4 cup coarsely chopped walnuts, lightly toasted

Preheat oven to 350 degrees.
Spray a 9-inch square baking pan with nonstick cooking spray.  Line bottom of pan with parchment paper.

Place the apple slices in a medium bowl and toss gently with 1 tablespoon of the Splenda or sugar; set aside.

In a large bowl sift together the flours, baking soda, salt, cinnamon, nutmeg, and allspice.

In a separate large bowl cream together the other three tablespoons of Splenda and the butter until smooth. Add the vanilla and mix well.  Add the eggs, one at a time, mixing well after each egg; mix until smooth.  Add the chopped apples and mix in with a large silicone spatula.

Place the apple slices on the bottom of the prepared pan and sprinkle with the walnuts.  Spoon the batter over the apples and walnuts, smooth with the spatula.

Bake at 350 degrees for approximately 30 minutes or until firm in the center.  Remove from oven to a wire rack.  Using a thin knife, go around edges to loosen cake; quickly invert cake onto serving plate.


To serve, cut with a serrated knife.

Yield: 9 servings.

NOTE: You can substitute garbanzo bean flour for the all-purpose flour, if you prefer.

Thursday, August 15, 2013

ROTINI WITH BEANS SALAD

4-ounces uncooked whole-grain rotini
1 cup cooked shelled edamame
1/2 can black beans, rinsed and drained
2 to 3 tbsps lemon juice
2 tbsp extra-virgin olive oil
1/2 tsp dried dill
1/2 tsp minced garlic
1/2 tsp salt
1/4 tsp freshly ground black pepper
4 large Bibb lettuce leaves

Cook pasta in boiling water until just tender; drain in colander and rinse with cold water.

While pasta cooks, combine the remaining ingredients in a medium bowl.

Toss the well drained pasta into the bean/dressing mixture, coating well.

To serve place a Bibb lettuce leaf on a salad plate and spoon 1/4 of the mixture onto the leaf.  Repeat for 4 servings.

Serves 4

Wednesday, August 14, 2013

GRILLED ROSEMARY CHICKEN BREASTS

4 (1 lb total) boneless skinless chicken breasts
2 tbsps minced fresh rosemary
2 tbsps lemon juice
2 tbsps olive or canola oil
2 garlic cloves, minced
1/4 tsp salt

Spray cold grill grid with nonstick cooking spray and prepare the grill heat.

In a small bowl whisk the rosemary, lemon juice, oil, garlic, and salt together.  Pour the mixture into a shallow dish or glass pie pan; add chicken breasts, turning to coat both sides.  Cover and refrigerate 15 minutes turning after about 8 minutes.  Remove chicken and throw out the marinade.

Place chicken on grill and cook over medium-hot coals 5 to 7 minutes per side or until no longer pink in the center.


Per breast: 26 g protein, 2 g carbs, calories 192
Exchanges: 1 fat, 3 meat

Tuesday, August 13, 2013

MARINATED BROCCOLI SALAD

1 lb fresh broccoli florets
boiling salted water
1/4 lb fresh button mushrooms, cleaned and stems trimmed
3/4 cup ripe pitted olives, drained
1 cup cherry tomatoes

Dressing:
1/2 cup olive or canola oil
1 tbsp white wine vinegar
1 tbsp lemon juice
2 tbsp chopped fresh parsley
1 green onion, minced
1 garlic clove, minced
1/2 tsp salt
1/4 tsp freshly ground black pepper

Drop the broccoli florets into the boiling water for 1 minute; drain well.

In a salad bowl combine the broccoli, mushrooms, olives, and tomatoes.

Whisk all the dressing ingredients together in a small bowl; pour over the vegetables; toss gently to coat.

Cover salad and refrigerate for at least 3 hours or until serving time.




Monday, August 12, 2013

HOMEMADE SWEETENED CONDENSED MILK FOR DIABETICS

Make your own Sweetened Condensed Milk for baking recipes.

1 cup Splenda Granulated
1 cup dry powdered milk
1/2 cup water
1 tbsp butter

Place Splenda and powdered milk in a blender.
Place water and butter in a large microwave-safe bowl and bring to a boil in the microwave.  This will take a minute or less with most microwaves so keep your eyes on it so it doesn't boil away.

Add water mixture to the blender and blend until combined.  Scrape sides if necessary and blend again.  Blend until the sugar/powdered milk is dissolved in the hot water.

Will thicken as it cools.

May keep in the refrigerator a week to ten days.

Yield: about 1 1/2 cups.  (A 14-oz can of sweetened condensed milk holds 1 1/4 cups.)

Saturday, August 10, 2013

BANANA-BRAN BREAD WITH WALNUTS

1 cup white whole-wheat flour, sifted before measuring
1/2 cup all-purpose flour, sifted before measuring
2 tsps baking powder
1/2 tsp baking soda
1/2 tsp salt
1/4 cup butter, softened
1/2 cup Splenda Baking Blend
1 large egg
1 tsp vanilla
4 small fully-ripe bananas
1 cup whole-bran cereal
1/2 cup chopped walnuts

Preheat oven to 350 degrees.
Thoroughly grease a 9-inch loaf pan; set aside.

Place the flours, baking powder, baking soda, and salt in a sifter and sift over a sheet of waxed paper; set aside.

In large mixer bowl, at high speed, beat the butter, sugar, egg, and vanilla until fluffy and smooth; continue beating until thoroughly combined.  Set mixture aside.

Place the peeled bananas in a medium mixing bowl and mash with a fork or potato masher until all large chunks are broken up (this should yield 1 1/2 cups).  Add bananas to the butter mixture; stir with wooden spoon or silicone spatula until mixed together well.  Add the flour mixture, cereal, and walnuts; beat just until smooth.

Turn mixture into the prepared loaf pan; spread top even with back of spatula.

Bake on the center rack of 350 oven for approximately 1 hour or until a wooden toothpick inserted in the center comes out clean.

Place the bread, in the pan, on a wire rack for 10 minutes.  Remove bread from the pan and allow to cool completely on the wire rack.


Tuesday, August 6, 2013

PENNE AND BEAN PASTA

4-oz uncooked whole-grain penne pasta
1/2 can (15-oz size) navy beans, rinsed and drained
1 tbsp canola or olive oil
1 cup grape tomatoes (or cherry tomatoes, halved)
12 pitted kalamata olives
2 tsps dried basil
1/2 tsp minced garlic
2-oz crumbled feta cheese

Cook the pasta according to the package directions omitting any salt, butter or other fats.  Add the beans during the last minute of cooking.

While the pasta cooks, heat the oil in a large skillet over medium-high heat; add tomatoes and cook 3 minutes or until skins start to split, stirring occasionally.  Add the olives, basil, and garlic; cook 15 seconds, stirring gently.  Remove from the heat, cover and allow to stand to absorb the flavors while the pasta cooks.

Drain the pasta/bean mixture shaking off excess liquid.  Place pasta/beans in a shallow pasta bowl or a serving platter.  Sprinkle the cheese over the top.  Top with the tomato mixture.

Yield: 4 serving.

Monday, August 5, 2013

MY FAVORITE STUFFED CABBAGE ROLLS

This is a recipe I got 45 years ago when we lived in Las Vegas, Nevada during our Air Force years.  I loved it them and I still love it.  The good thing is I still enjoy this even as a diabetic.  I did make one change after my diabetes diagnoses, I now use brown rice.  Once I was diagnosed with diabetes and started studying nutrition, I did away with all refined grains and use only whole-grains.  I have changed the recipe to say brown rice but that is up to you.

8 large cabbage leaves
1 can condensed tomato soup
1 lb lean ground beef*
1 cup cooked brown rice
1/4 cup chopped onion
1 egg, slightly beaten
1 tsp salt
1/4 tsp pepper

Cook cabbage leaves in a large pan of boiling, salted water for a few minutes, just until softened; drain and allow to cool enough to handle.

In a large mixing bowl combine 2 tablespoons of the soup with the beef, rice, onion, egg, salt, and pepper. Divide the mixture among the 8 cabbage leaves. Fold the sides of the cabbage leaves in over the mixture and roll up.  Secure rolls with toothpicks.

In a large skillet with a lid, place the cabbage rolls seam side down. Pour the remaining soup over the rolls.

Place lid on skillet and bring to hot over medium-low heat.  Reduce heat to low and simmer 40 minutes.  Stir occasionally, spooning sauce over the rolls.


* Or chicken or turkey if you prefer.

Sunday, August 4, 2013

CHICKEN-VEGGIE FLATBREAD

1 pkg (11-oz) refrigerated pizza dough
2 tbsp vinaigrette salad dressing
2 roma tomatoes, sliced thin
1 1/4 cups shredded cooked chicken breast
2 cups baby spinach leaves, chopped coarsely
1/4 cup grated Parmesan cheese
1 tbsp freshly minced rosemary

Preheat oven to 400 degrees.
Spray a 15-inch jelly roll pan with nonstick cooking spray.

Unroll the pizza dough onto the prepared pan and spread to fit.  Bake for 5 minutes at 400 degrees.

Brush the dressing over the crust and spread the tomato slices over all.  Top with the chicken, spinach, cheese, and rosemary.

Bake at 400 degrees another 8 to 10 minutes until the crust is a golden brown.


Cut into rectangles to serve.

Saturday, August 3, 2013

PINEAPPLE SNACK BARS FOR DIABETICS

This is a recipe I adapted a few years ago from an old fashion pineapple cake recipe.  It makes a healthy pastry to enjoy with coffee, etc.  It is perfect for a snack when you need a taste of something "sweet", as a breakfast item, brunch item, etc.

1/4 cup butter (not margarine), softened
1/4 cup coconut oil
1 1/2 cup Splenda Granular
1 tsp vanilla extract
pinch of salt
1 can (20 oz) crushed pineapple in its own juice, almost completely drained but left moist
3 large egg whites
1/2 tsp baking powder
1/2 cup cake flour
1/2 cup garbanzo bean flour
1 1/2 cups white whole-wheat flour
1/4 cup water

Preheat oven to 350 degrees.

In a small deep bowl beat the egg whites until stiff; set aside.

In a medium mixing bowl, cream the butter, coconut oil, Splenda, and vanilla, until light and fluffy.  Mix in the pineapple.

Combine the salt, baking powder, cake flour, garbanzo bean flour, and whole-wheat flour to blend. Alternately add the flour mixture with the water to the pineapple mixture, beginning and ending with flour. Mix until well combined.

Gently fold the egg whites into the batter.

Spray 2 8-inch round pans with nonstick cooking spray and divided the mixture evenly between the two.

Bake at 350 degrees for 20 to 25 minutes until the edges start to brown and a wooden toothpick inserted in center comes out clean.

Cool on wire racks.

If desired you could drizzle each pan with a tablespoon of powdered sugar drizzle.  This is up to you and your blood sugar readings.

Cut into small bars to serve.
Be sure you are using crushed pineapple in pineapple juice and not in syrup.





























































Friday, August 2, 2013

GRILLED TURKEY BURGERS WITH SALSA

Note: When buying ground poultry, be sure to read the ingredient list.  Don't buy it if it has the skin (fat) as an ingredient.

3/4 lb lean ground turkey
4 tbsps finely crushed baked tortilla chips
4 tbsps your favorite salsa
4 slices reduced-fat Monterey Jack cheese, optional
4 whole-grain hamburger buns
4 leaves lettuce
4 thin red onion slices, optional
additional salsa, if using

Lightly spray grill with nonstick cooking spray and prepare heat for cooking.

Combine the ground turkey, crushed chips, and salsa in a medium mixing bowl; mix lightly.  Shape the mixture into 4 equal patties.

Grill over medium-high heat on the prepared grill for approximately 6 minutes per side or until cooked through (internal temperature of 165 degrees).  Top each with a slice of cheese, if using.

Toast buns on grill if desired.

To assemble, place a lettuce leaf on the bottom half of each bun.  Top with an onion slice, if using. Place burger next and add some additional salsa, if desired.  Top with the top half of the buns.

Note: Burgers may be broiled instead of grilled, if desired.

SOME GREAT TUPPERWARE SPECIALS

Most of you know I sell Tupperware although I try not to make this blog a Tupperware site.  However, when there are good buys that might interest you I do want to let you know.  Feel free to skip this post if you are not interested!

The following is a list of items currently on sale but this sale ends on Friday August 9, one week from today.  There are several good buys here but a couple I think are really important for diabetics.  One is the breakfast maker that comes with a free (reg $10.) cookbook.  This breakfast maker is great for a diabetic.  You can make a healthy omelet in the microwave in 1 to 3 minutes with basically no clean up.  This is especially helpful for the busy person who doesn't want to take the time needed for a healthy breakfast.  The second item that is great for diabetics is the Wildflower Lunch Set for you diabetic working women who take your own diabetic-friendly meal to work.  You can save $19 on this item for the next 7 days.  The men's and children's sets are $10 off regular price.


Thursday, August 1, 2013

Grandma's Slow Cooker Recipes Post

I have a recipe on my http://grandmasslowcookerrecipes.blogspot.com blog that is a great recipe for diabetics.  It is for Apple Chicken Meatballs.  Click on the link above and check it out.  When you get to the blog type Apple Chicken Meatballs in the upper left hand corner search box.  That should bring up the recipe for you.