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.

Thursday, October 31, 2013

RUSTIC VEGGIE PIZZA

Diabetics should go with the whole-wheat crust.  Regular pizza crust, unless very thin, will raise your blood sugar.

1 pkg (10-oz) ready-made whole-wheat pizza crust
2 large plum tomatoes, sliced thin
2 small zucchini, sliced thin
1 small eggplant, peeled and sliced thin
1/3 cup thinly sliced red onion
1/4 tsp garlic salt
3/4 cup shredded part-skim mozzarella cheese
1 tbsp grated Romano cheese
3 tbsp chopped fresh basil

Preheat oven to 450 degrees.

Place the crust on pizza pan and arrange the tomatoes over the top; set aside.

Coat a large nonstick skillet with nonstick cooking spray. Add the zucchini, eggplant, onion, and garlic salt; cook, stirring over medium-high heat, 4 to 5 minutes until crisp-tender.  Layer veggies over the tomatoes. Top pizza with the cheeses and bake at 450 degrees until cheeses are melted and the crust is browned.

Sprinkle with the chopped basil then cut and serve.


Wednesday, October 30, 2013

MINI BLACK BEAN BURGERS

1 clove garlic, minced
1/2 cup finely chopped onion
1 cup sliced mushrooms (baby bellas work best)
1 can (15-oz) black beans, drained
1/4 cup quick-cooking oats
2 tbsp reduced-fat mayo
1/2 tsp dried thyme
1/4 tsp salt
1/4 tsp black pepper

Coat a 12-inch nonstick skillet with nonstick cooking spray.

Add the onion, garlic, and mushrooms to the skillet and cook over medium heat for 5 minutes.

Remove onion mixture to a blender; add the beans, oats, mayo, thyme, salt, and pepper.  Process mixture by pulsing on/off until the mixture is finely minced but not made into a paste.

Remove bean mixture from blender and shape into 8 patties approximately 2-inches in diameter.  Place on a large plate and cover with waxed paper; refrigerate for 30 minutes.

Sauce:
2 tbsp reduced-fat mayo
2 tbsp plain fat-free yogurt
1 tbsp minced fresh chives

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

Coat large skillet with nonstick cooking spray and place over medium-high heat.  Add the patties in a single layer and cook for 5 minutes on the first side then turn gently.  Cook on second side 3 to 5 minutes until browned.

Remove patties from skillet and serve with the chive sauce.


Tuesday, October 29, 2013

SHRIMP AND GRITS

GRITS:
2 1/4 cups water
1/2 cup instant grits
2 tbsp fat-free milk
2 tbsp butter
1/4 tsp garlic powder
1/4 tsp salt
1/4 cup grated Parmesan cheese

Bring water to a rolling boil in a medium saucepan over high heat.  Gradually stir in the grits; reduce heat, cover, simmer 9 minutes or until thickened. Stir occasionally during cooking.  Remove from heat and set aside.

SHRIMP:
1 tsp oregano
1/2 tsp smoked paprika
1/2 tsp basil
1/8 tsp dried red pepper flakes
1/4 tsp salt
1/2 tsp freshly ground black pepper
1 tbsp canola or olive oil
1/2 lb peeled raw shrimp
3/4 cup chopped green onions
fresh lemon wedges, optional

While the grits cook, combine the oregano, paprika, basil, red pepper flakes, salt and black pepper in a small bowl.

Heat the oil in a large nonstick skillet over medium-high heat; add shrimp and sprinkle with the spice mixture. Cook 4 minutes or until the shrimp turn opaque pink, stirring often.  Remove from heat and stir in the green onions.  Cover and keep warm.

Whisk the milk into the grits; add the butter, garlic powder, and salt.

To serve: Place the greats on serving plate, sprinkle evenly with the Parmesan cheese and top with the shrimp. Serve with lemon wedges, if desired.

Yield: 4 servings
Per serving: Approximately 220 cal, 19 g carbs, 16 g protein

Monday, October 28, 2013

CREAMY MILK CHOCOLATE PIE

This recipe is from Diabetic Connect.  I don't often post their recipes as I don't find them to always be what I consider either sugar-free or good for you but I believe this one will work for most diabetics.  Thanks to my friend Patti for posting this.

Creamy, chocolatey, and delicious, this pie will quickly become a family favorite. And with only 10g of carbs per slice, you can enjoy without feeling diet guilt.

Creamy Milk Chocolate Pie – Sugar Free
Ingredients
  • 3 oz. Sugar–Free Chocolate Jello Pudding
  • 1 c. 2% Milk
  • 1 c. Heavy Whipping Cream
  • 4 oz. Philidelphia Cream Cheese
  • 4 oz. Sugar-Free Cool Whip
  • 1 - 9” Fifty 50 Foods Sugar-Free Graham Cracker Pie Crust
Directions
  1. Mix Jello Pudding mix and milk together with a whip for 2 minutes.
  2. Add Whipping Cream, Cream Cheese and Cool Whip.
  3. With mixer, whip mixture until thick and creamy.
  4. Pour into pie shell and freeze. Thaw for an hour before serving.
  5. Serve with whipping cream on top while pie is still a little icy.

    Serving Size
    1/8 Pie Slice
    Calories 110
    Fat 11g
    Cholesterol 28mg
    Sodium 73mg
    Carbs 10g
    Fiber 0g
    Sugar -1g
    Protein 2.2g

Thursday, October 24, 2013

"FANCY" TURKEY BURGERS

1 lb ground turkey breast meat*
4 garlic cloves, minced
2 tsps Worcestershire sauce
6 tsps olive or canola oil, divided
1 tsp smoked paprika
1/4 tsp ground cumin
1/2 tsp black pepper, divided
1/2 tsp salt, divided
1/2 lb onions, thinly sliced
1 oz crumbled blue cheese

In a medium mixing bowl combine the turkey, garlic, Worcestershire sauce, 2 teaspoons of the oil, paprika, cumin, half the pepper, and half the salt.  Mix well and shape into 4 patties.

Heat 2 teaspoons of the oil in a large nonstick skillet over medium-high heat; swirl to coat bottom of pan.

Add patties to pan and cook 4 minutes on each side or until no longer pink in the center.  Remove from the heat and place on a serving platter; cover to keep warm.

Add remaining oil to the pan.  Heat over medium-high heat and cook the onions 4 minutes or until they are getting a rich brown look, stirring frequently.  Stir in the remaining salt and pepper.

To serve spoon the onions over the patties and sprinkle the crumbled blue cheese over the top.

Note: May be served on whole-grain buns if desired.

*May use regular ground turkey but be sure to buy "lean" that does not contain the skin.

Wednesday, October 23, 2013

TACO CUPS

4 (10-inch) whole-wheat tortillas
1 tbsp olive oil
1 carrot, grated coarsely
1 lb lean ground beef or ground turkey
1 tbsp paprika
2 tsp ground cumin
1 tsp garlic powder
salt and pepper to taste
1 cup water
shredded lettuce
1/2 cup shredded Mexican-blend cheese
2 plum tomatoes, seeded and chopped

Heat oven to 375 degrees.
Cut three 4 1/2-inch circles out of each tortilla.  Place one circle inside the cup of a muffin tin and press gently for form a bowl.

Bake tortillas for 8 to 10 minutes until crisp.  Remove from oven and allow to cool completely.

While tortillas bake, heat the oil in a large skillet over medium-high heat.  Add carrot and cook while stirring for a couple of minutes.  Add the meat and cook, stirring to break up, until beginning to brown.  It should take the meat about 5 to 7 minutes.

Stir the paprika, cumin, garlic, salt, and pepper into the meat mixture; cook for 1 minute.  Add water and simmer until almost all the liquid has evaporated.

Divide the meat mixture among the tortilla cups and top with the lettuce, cheese, and tomatoes.



Tuesday, October 22, 2013

HOMEMADE DRY ONION SOUP MIX

This recipe makes the equivalent to 1 packet purchased dry onion soup mix.  You can make this even healthier by using sodium-free instant bouillon for a salt-free mix.

2 2/3 tbsp dried onion flakes
4 tsp beef instant bouillon powder
1 tsp onion powder
1/4 tsp celery seed

Combine all ingredients and store in a plastic zip-top bag or an airtight container.  Use in recipes just as you would the purchased mix.


Monday, October 21, 2013

CHICKEN AND RICE BAKE

2 tbsp butter
2 pkg (10-oz each) frozen Steamfresh Brown and Wild Rice w/Broccoli and Carrots
1 large onion, diced
3 cups chopped, cooked chicken
1 can (14-oz) chicken broth
1 can (14-oz) cream of chicken soup with herbs
1 carton (8-oz) sour cream
1 can (8-oz) diced water chestnuts, drained
1/4 tsp freshly ground black pepper
3/4 cup sliced almonds

Preheat oven to 400 degrees.
Lightly grease a 9 x 13 x 2-inch baking dish or pan; set aside.

Melt the butter in a large nonstick skillet over medium heat; add the onion and saute until tender.

In a large mixing bowl stir together the rice mixes, chicken, broth, soup, sour cream, water chestnuts, and the sauteed onion.  Spoon mixture into the prepared casserole or baking pan.  Sprinkle the almonds over the top of the casserole.

Bake at 400 degrees for approximately 30 minutes until the casserole is bubbly and the almonds are browned.

Allow casserole to set for 10 minutes before serving.

Saturday, October 19, 2013

CREAMY RICE PUDDING WITH BLUEBERRIES

1 pkg (4-serving size) sugar-free French Vanilla Pudding and Pie Filling Mix
3 cups fat-free milk
1/2 cup Minute Brown Rice
1/4 cup fresh or frozen (thawed and drained on paper towels) blueberries
1/4 tsp ground cinnamon

In a medium saucepan, combine the pudding mix, milk, and rice; bring to a boil over medium heat, stirring constantly.  Remove mixture from heat.

Gently fold in the blueberries and cinnamon.

Pour pudding into individual dessert dishes or into a 1-quart casserole dish.  Place plastic directly on the hot pudding.

Refrigerate pudding for at least 30 minutes.

To serve, remove plastic wrap and top with a sprig of fresh mint leaves and additional blueberries, if desired.





Wednesday, October 16, 2013

SAUSAGE OVER LENTILS

1 1/4 cup dried lentils
1 bay leaf
1 sprig fresh thyme
6 cups lightly salted water
3 tbsp olive or canola oil
1 cup finely diced fennel
1 onion, finely diced
1 large carrot, finely diced
1 celery rib, finely diced
2 garlic cloves, chopped
2 tbsp red wine vinegar
1 tbsp Dijon mustard
1/2 tsp salt
1/4 tsp pepper
1 pkg (12-oz) fully cooked smoked sausage, cut into slices (beef, chicken, etc - your choice)

In a medium-size pot that has a lid, combine the lentils, bay leaf, thyme, and water; bring to a boil. Reduce heat and simmer 25 minutes until lentils are just tender. Drain lentils and remove the bay leaf and thyme sprig.

While lentils cook, heat 2 tablespoons of the oil in a large saute pan over medium heat. Add the fennel, onion, carrot, and celery. Cook 10 minutes or until veggies are softened. Add the garlic and cook a couple more minutes.  Stir in the lentils, other tablespoon of oil, vinegar, mustard, salt and pepper.

Prepare the sausage according to package directions making 1/4-inch pieces cut on the bias.  Serve sausage over the lentils.

Tuesday, October 15, 2013

HOT SALSA

2 cans diced tomatoes
1/2 tsp Worcestershire sauce
1/2 tsp garlic salt
1/2 tsp vinegar
1 purple onion, diced
1 green bell pepper, diced
4 to 6 chili peppers, chopped

Mix together in a saucepan and heat slowly over low heat for several hours until the tomatoes have cooked down.  The longer this is heated, the spicier the salsa becomes.




Monday, October 14, 2013

ROASTED MOZZARELLA CAULIFLOWER

This is a recipe I got from another blogger - information is shown below.
1 Cauliflower Head, cut into florets
3 Cloves Garlic, chopped
1/4 Cup Olive Oil
Lemon Juice, to taste*
Cayenne Pepper, to taste
Salt, to taste
Mozzarella Cheese*
Fresh Parsley, if you have it
Preparation
Preheat oven to 350 degrees.
1. Cut cauliflower into florets and put in a large bowl.
2. Cut or chop garlic into very small pieces.
3. Cover with olive oil, lemon juice, salt and pepper, stirring well.
4. Put all into a buttered casserole, in a single layer.
5. Bake for about 30 minutes.
At this point, you have a delicious alkaline, low-carb dish. Adding the lemon juice will help with alkalinity. If you are not concerned about adding more acid to your system, stir in a bit of Mozzarella as soon as this comes out of the oven.
Serve Immediately.
- See more at: http://www.texansunited.com/blog/roasted-mozzarella-cauliflower-low-carb-good/#sthash.GdpbDfGr.dpuf


Friday, October 11, 2013

CHICKEN, PASTA, & OLIVES

4-oz uncooked whole-grain rotini pasta
3/4 lb boneless skinless chicken breasts, rinsed and cut into bite-size pieces
1/2 tsp dried rosemary
1/4 tsp dried thyme
1/4 tsp red pepper flakes
4 med-size garlic cloves, minced
1 cup grape tomatoes, quartered
1/2 cup Spanish stuffed olives, halved lengthwise
2 tbsp chopped fresh parsley
1 1/2 cups packed baby spinach, coarsely chopped
2 tbsp extra-virgin olive oil
1/8 tsp salt

Cook pasta according to the package directions; omit any oil or butter called for.

Meanwhile, coat a large skillet with cooking spray and heat over medium-high heat. Cook the chicken with the rosemary, thyme, and red pepper flakes for 2 minutes or until slightly pink in center, stirring often.  Add the garlic and cook 15 seconds, stirring constantly.  Stir in the tomatoes, olives, and parsley; remove from the heat.  Cover and let stand 3 minutes.

Add the drained pasta, spinach, oil, and salt; toss together until spinach is wilted.


Thursday, October 10, 2013

HEALTHY SUBSTITUTIONS

As diabetics we are always looking for healthy options to substitute for some of the common ingredients in our recipes.  Here are a couple of examples:

Instead of sour cream use low-fat Greek yogurt.  This in an excellent substitution to use in dips and dressings and in baking.

Instead of using bread crumbs when called for in recipes substitute whole-grain bread crumbs or wheat germ.

You will be surprised how much these simple, mostly unnoticed changes will make in your diet!

This is not an endorsement of this brand.  There are many brands of wheat germ.

Wednesday, October 9, 2013

BABY VIDALIA ONION FRITTATA

I have had this recipe from Cooking Lite for many years.

1 tbsp butter, melted
3/4 lb baby Vidalia onions, sliced thin with some green tops (or 1 1/2 cups chopped green onions)
1 garlic clove, minced
1 carton (16-oz) egg substitute
1/4 tsp salt
1/4 tsp pepper
1/8 tsp hot sauce
3/4 cup shredded reduced-fat sharp Cheddar cheese

Melt the butter in a 10-inch ovenproof skillet over medium heat.  Add the onion and garlic; cook 5 minutes or until tender, stirring occasionally.

Arrange onion mixture evenly in the bottom of skillet.  Combine the egg substitute, salt, pepper, and hot sauce; pour evenly over the onion mixture.  Reduce heat to medium-low and cook, uncovered, approximately 8 minutes or until set (mixture will still be wet on top).

Preheat broiler.

Broil frittata for 3 minutes; sprinkle the cheese over the top and broil another minute or until cheese melts.

Allow frittata to stand for 5 minutes before cutting to serve.

 

Yield: 4 servings
Per serving: 161 calories, 9g carbs, 19g protein

Tuesday, October 8, 2013

CHILI-CORN STEW

1 tsp canola oil
1 green bell pepper, diced into bite-size pieces
1/2 tsp oregano
2 cans (14-oz each) Healthy Choice Chili Beef Soup
1 medium zucchini, halved lengthwise, cut into slices
1 cup whole-grain uncooked elbow macaroni
1/2 cup frozen corn

Heat oil in a stockpot or Dutch oven and saute bell pepper with the oregano until crisp tender.

Stir the soup, zucchini, macaroni, and corn into the pot; bring mixture to a boil.  Reduce the heat and simmer for approximately 10 minutes or until the macaroni is tender.

Perfect for times when you need something quick.

Friday, October 4, 2013

PORK PINEAPPLE SALAD

4 (3/4-inch thick) top loin boneless pork chops
2/3 cup lime juice
3 garlic cloves, minced
1 tsp ground cumin
3/4 tsp salt
1/4 tsp freshly ground black pepper
4 slices (1/2-inch thick) cored fresh pineapple
5-6 oz assorted baby greens
1 can (14.5-oz) black beans, drained and rinsed
1/2 small red onion, thinly sliced
3 tbsp olive oil
1 tsp honey (use 1/2 tsp if your blood sugar is way too high!)

In a small bowl whisk together the lime juice, garlic, cumin, salt, and pepper; reserve 1/4 cup for dressing and refrigerate it.

Transfer the remaining mixture to a zip-top plastic bag and add the pork chops.  Seal bag, turn to coat and refrigerate 2 to 4 hours.

Prepare a grill (inside or outside grill) to medium-high.  Spray or rub grill lightly with cooking spray or oil.

Remove chops from refrigerator, drain marinade but do not pat dry.  Discard the marinade! Grill the chops and the pineapple slices over direct heat, turning once.  Grill pineapple until heated through.  Grill the chops until cooked through, approximately 10 minutes.  Remove from grill and allow chops to set for 3-4 minutes.

Divide the greens evenly between 4 salad plates, add one slice pineapple to each plate. Top with the black beans and the onion.  Slice each chop and place 1 chop atop each plate.

Whisk the olive oil and honey into the reserved, refrigerated lime juice mixture; drizzle over the salads.


Thursday, October 3, 2013

CITRUS CHICKEN BEAN SALAD

Beans and chicken are both excellent foods for diabetics.  If you eat chicken (which I don't), this is a great recipe for you.

2 small boneless skinless chicken breast halves
1/2 tsp kosher salt
1/2 tsp cumin
1 can (15-oz) pinto beans, rinsed and drained
1 can (15-oz) black beans, rinsed and drained
1 can (15-oz) cannellini or great northern beans, rinsed and drained
6 scallions, finely sliced
2 tbsp chopped fresh oregano
1/2 cup chopped fresh cilantro
zest of 1 orange
1/4 cup fresh orange juice
2 tbsp lime juice
2 tbsp olive oil
red pepper flakes to taste, optional
additional salt, optional (personally, I say omit)

Rub the chicken breasts with the salt and cumin; grill until cooked through (juices run clear and no longer pink in the middle).

Meanwhile combine the remaining ingredients in a large bowl and toss together well to combine.

Slice the chicken breasts and serve over the top of the salad.

Tuesday, October 1, 2013

THAI BEEF SALAD

1/2 lb beef flank steak
1/4 cup reduced-sodium soy sauce
2 jalapeno peppers, finely chopped (use gloves and/or scrub hands thoroughly after handling)
2 tbsps packed brown sugar
1 garlic clove, minced
1/2 cup lime juice
6 green onions, thinly sliced
4 carrots, diagonally cut into thin slices
1/2 cup finely chopped fresh cilantro
4 romaine lettuce leaves

Place the steak in a ziptop food storage bag.

In a small bowl combine the soy sauce, jalapeno peppers, brown sugar, and garlic; mix well.  Pour mixture over the steak in the bag.  Seal bag securely and turn to coat the steak.  Marinate for 2 hours in the refrigerator.

Preheat the broiler.

Drain the steak and discard the marinade.  Place steak on broiler pan and broil 4 inches from the heat for at least 13 minutes then until done to suit your taste.

Remove the steak from the heat and allow to stand for 15 minutes.

Slice the steak in thin strips across the grain.  In a large bowl, toss strips with the lime juice, carrots, green onions, and cilantro.

Serve the salad immediately on the lettuce leaves.


Yield: 4 servings
Per serving: 141 calories, 4g fat (2g saturated), 14 g carbs, 13 g protein