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, November 30, 2013

SPICY SCRAMBLED EGGS

4 eggs or 1 cup refrigerated egg substitute
1 tbsp low-fat milk
1 tbsp Mrs. Dash Extra Spicy Blend (or a similar product of your choice)
1/2 medium-size red bell pepper, finely chopped
1 small onion, finely chopped
nonstick canola or olive oil spray

Spray a heavy nonstick skillet with the oil spray.

Break eggs into a medium bowl and whisk with the milk until fluffy; add the seasoning blend.

Saute the bell pepper and onion in the skillet over medium heat until softened.

Add the whisked eggs to the skillet and reduce heat to low.  Stir gently while cooking until the eggs are set; 3 to 4 minutes.





Friday, November 29, 2013

HOMEMADE BLACK BEAN BURGERS

5 whole-wheat hamburger buns
1 can (15-oz) black beans, rinsed & drained well
1/2 cup shredded Mexican blend cheese
2 large egg whites
2 green onions, sliced
1 tsp chili powder
1 tsp oregano
1/2 tsp garlic salt
1 tbsp canola or olive oil

Tear one of the hamburger buns into pieces and place in food processor.  Process until 1 cup of coarse crumbs; transfer to a medium mixing bowl.

In the processor bowl, place the black beans, cheese, egg whites, onions, chili powder, oregano, and garlic salt.  Process to a thick paste, scraping down sides of bowl once.  Add the mixture to the bread crumbs in the mixing bowl.

Heat the oil in a 12-inch nonstick skillet over medium heat.

Use a 1/2 cup measuring cup to spoon up mixture for patties.  Drop into skillet and press down to form patties approximately 4-inches in diameter.  Cook 4 minutes, turn and cook another 4 minutes or cook until browned on both sides.

Serve on the remaining 4 hamburger buns with a slice of tomato and a leaf of lettuce. Use a low-fat sauce if desired.




Tuesday, November 26, 2013

STRAWBERRY MOUSSE

1 pkg (4-serving size) strawberry sugar-free gelatin mix
1/2 cup boiling water
2 cups fresh sliced strawberries, divided
1/2 cup reduced-fat cream cheese
1/2 cup cold water
1/4 tsp almond extract (may substitute vanilla)
1 cup sugar-free frozen whipped topping, thawed
Additional sugar-free whipped topping for garnish, if desired.

Pour the gelatin mix into a small mixing bowl; add the boiling water and stir until the gelatin is completely dissolved.

Pour gelatin into blender contain and add 1 cup of the strawberries, the cream cheese, cold water, and almond extract; blend 1 minute or until completely smooth.

Pour the mixture into a bowl and thoroughly whisk the whipped topping into the mixture making sure the gelatin does not settle in bottom of bowl.

Pour into 6 small serving cups (1/2 cup in each) and refrigerate for at least 2 hours until the mousse sets.

Before serving, top the mousse with the remaining strawberries and add a dollop of whipped topping if desired,


Monday, November 25, 2013

BASIC TURKEY GRAVY FROM THE FOLKS AT DIABETIC CONNECT

 I don't like turkey or the gravy but many of you do and wondered about making diabetic turkey gravy.  I pulled this up for you.  Enjoy!

Basic Turkey Gravy
Keep sodium, fat, and carbs low with this essential Thanksgiving staple.
  • Calories - 47
  • Carbohydrates - 4g
  • Fat - 3g
  • Protein - 1g
  • Sodium - 193 mg
  • 1 Package Neck, heart, gizzard from turkey giblets
  • 1 Medium carrot thickly sliced
  • 1 Medium onion thickly sliced
  • 1 Medium celery rib thickly sliced
  • 1/2 Teaspoon salt
  • 1 TURKEY liver
  • 3 Tablespoons fat from poultry drippings
  • 3 Tablespoons all-purpose flour
  • 1/2 Teaspoon salt
Directions
  1. In a 3-quart saucepan, over high heat, place neck, heart, gizzard, vegetables, and salt in enough water to cover. Heat to boiling. Reduce heat to low; cover and simmer 45 minutes.
  2. Add liver and cook 15 minutes longer. Strain both into a large bowl; cover and reserve broth in the refrigerator.
  3. To make gravy, remove the cooked turkey and roasting rack from the roasting pan. Pour poultry drippings through a sieve into a measuring cup.
  4. Add 1 cup giblet broth to the roasting pan and stir until the crusty brown bits are loosened; pour the deglazed liquid/broth into the 4-cup measure. Let the mixture stand a few minutes, until the fat rises to the top.
  5. Over medium heat, spoon 3 tablespoons fat from the poultry drippings into a 2-quart saucepan. Whisk flour and salt into the heated fat and continue to cook and stir until the flour turns golden.
  6. Meanwhile, skim and discard any fat that remains on top of the poultry drippings. Add remaining broth and enough water to the poultry drippings to equal 3-1/2 cups.
  7. Gradually whisk in warm poultry drippings/broth mixture. Cook and stir, until gravy boils and is slightly thick.

Sunday, November 24, 2013

ONE CARB SERVING

Did you know that 1 carb serving is equal to 15 grams of carbohydrates?  Important to know in case your nutritional information lists carb servings rather than straight carbs.  Also it is important to know how many carb servings you are eating per meal. Most diabetic men can handle 4 to 5 carb servings per meal while most women should only have 3 to 4.  If in doubt about your situation, ask your doctor.
As an example, the above nutritional label shows a total of 26 carbs.  That would be almost 2 carb servings. I have no idea what this label is for but a serving is only 1/2 cup.  If you eat a cup of said item, that is almost the 4 carb servings per meal.

Saturday, November 23, 2013

THREE-BEAN SALSA PARTY DIP

1 can (15-oz) kidney beans, drained
1 can (15-oz) black-eyed peas, drained
1 can (15-oz) garbanzo beans, drained
1/2 cup chopped onion
1/2 cup chopped celery
1/2 cup chopped green bell pepper
1 can (14-oz) chunky tomatoes, drained
1 cup hot salsa (or mild if you prefer)

In a large bowl, combine all the ingredients.

May be served chilled or at room temperature.

Serve with tortilla chips.

May also be served by spooning dip into whole-grain tortilla shells, rolling up, and sprinkling with low-fat cheese. Heat in microwave or oven until heated through.



CHICKEN DRUMSTICKS

Do you ever long for a tasty piece of old-fashion fried chicken?  If so, give these chicken drumsticks a try.

1/3 cup canola or olive oil
1/4 cup white whole-wheat flour or brown rice flour
1/2 tsp salt
1/2 tsp paprika
1/4 tsp black pepper
2 lbs chicken legs

Preheat oven to 425 degrees.

In a paper bag combine the flour, salt, paprika, and pepper; add chicken legs, 3 at a time, and shake bag to coat chicken legs.  Arrange chicken in  a single layer in a 9 x 13 x 2-inch baking pan or dish. Drizzle the oil over the chicken.

Bake chicken at 425 degrees for approximately 45 minutes or until cooked through.


Friday, November 22, 2013

SALAD WITH ORANGES & TOASTED WALNUTS

1 cup walnuts, roughly chopped
2 navel oranges
2 tbsp red wine vinegar
1 tbsp Dijon mustard
salt to taste
freshly ground black pepper to taste
1/3 cup olive or canola oil
1 large head escarole (or other lettuce greens), torn into pieces
1 small red onion, sliced thin
6-oz blue cheese, crumbled into chunks
1/2 cup pomegranate or sunflower seeds, optional

Preheat oven to 375 degrees.

Spread the walnuts out in a single layer on a rimmed baking sheet; roast, tossing occasionally, until fragrant. This will take about 6 to 8 minutes.  Transfer to a bowl to stop the cooking process.

While the walnuts toast, peel the oranges and cut into segments.

In a small bowl, whisk the vinegar, mustard, sat and pepper together.  While whisking constantly, add the oil.

In a large bowl, gently toss the lettuce, onion, walnuts, and oranges.

Just before serving time, drizzle the salad with the vinaigrette and toss gently just to coat.

Sprinkle the cheese and seeds, if using, over the salad.






Thursday, November 21, 2013

SWEET AND SPICY NUTS

Nuts are very good snack food for diabetics.

1 lb mixed nuts
2 tbsp packed Splenda brown sugar blend
2 tbsp Splenda granular
1/2 tsp ground cinnamon
1/4 tsp cayenne pepper
1/2 tsp kosher salt
1 large egg white

Preheat oven to 350 degrees.

Spread nuts on a rimmed baking sheet and bake at 350 degrees for 10 minutes.

Reduce temperature to 325 degrees.

In a small bowl combine the Splendas and spices.

In a large bowl, beat the egg white and water together until frothy.  Add the nuts and toss to coat well.  Toss nuts with the Splenda mixture to coat.

Place nuts in a single layer on a cookie sheet that has been lined with parchment paper.  Bake, stirring occasionally, 15-20 minutes until the coating is set.

Allow to cool on baking sheet then separate with a fork as they cool.


Wednesday, November 20, 2013

CRANBERRY-ORANGE SAUCE

  • 1 teaspoon cornstarch
  • 1 cup SPLENDA® No Calorie Sweetener, Granulated
  • 1/2 cup water
  • 3 cups fresh or frozen cranberries
  • 1 medium orange, peeled and sectioned

  • Combine cornstarch, SPLENDA® Granulated Sweetener and water in a medium saucepan, stirring until SPLENDA® Granulated Sweetener and cornstarch dissolve. Stir in cranberries and orange sections; bring mixture to a boil, stirring constantly, over medium-high heat. Reduce heat, and simmer, stirring often, 5 minutes or until cranberry skins begin to pop and mixture begins to thicken. Set aside to cool. Cover and chill at least 3 hours.


Note: This is my favorite diabetic cranberry sauce.  I got this recipe from Splenda.

Tuesday, November 19, 2013

SWEET POTATO PIE

1 1 lb sweet potato
1/2 cup salt-free butter, softened
1 cup Splenda granular
1/2 cup low-fat milk
2 eggs
1/2 tsp ground nutmeg
1/2 tsp ground cinnamon
1 tsp vanilla extract
1/2 tsp lemon extract
1 (9-inch unbaked pie shell

Clean sweet potato and leave whole and in the skin.  Boil 40 to 50 minutes until tender. Drain water from potato, run cold water over potato until cool enough to handle.  Peel skin from potato.

Break the potato up in a bowl and add the butter; using an electric mixer, mix well.  Add the remaining ingredients (except shell) and mix together well.

Pour the potato mixture into the unbaked shell.

Bake at 350 degrees for approximately 1 hour until a knife inserted in the center comes out clean.  This pie will puff up like a souffle and then fall as it cools.  This is normal.


Serve topped with whipped cream, if desired.

EGG SALAD

8 hard-boiled eggs
1/2 cup low-fat mayonnaise
2 tsps curry powder
2 tbsps black olives, finely chopped
2 tbsps green onion, finely chopped
salt to taste
pepper to taste

Peel eggs and chop; place in a mixing bowl.  Add the remaining ingredients and toss to coat eggs well.

Serve on plain or toasted whole-wheat or other whole-grain bread with lettuce, tomatoes, bean sprouts or other garnishes of your choice.


Monday, November 18, 2013

Bacon Pepper Jack Chicken

This recipe makes two servings.  Multiply for serving more.

2 boneless skinless chicken breast halves
1/4 tsp seasoned salt
2 tbsp canola or olive oil
3 strips cooked bacon
1/4 cup sliced onion
1/4 cup sliced fresh mushrooms
3-oz shredded Pepper Jack cheese
1 tbsp grated Parmesan cheese

Heat oil in a skillet over medium-high heat.

Sprinkle the seasoned salt over the chicken pieces; place in the skillet in the hot oil and cook 6 to 8 minutes or until cooked through.  Remove chicken from skillet.

In the same skillet, saute the onion and mushrooms until tender; push to one side.

Return the chicken to the skillet and top with the onion and mushrooms.  Add the crumbled bacon and Pepper Jack cheese.  Cover skillet and let stand 2 to 3 minutes or until the cheese has melted.

Sprinkle with the Parmesan cheese before serving.


Sunday, November 17, 2013

PUMPKIN-RAISIN-NUT COOKIES

3 cups whole wheat pastry flour
4 tsps baking powder
1 tsp salt
1 tsp baking soda
1 tsp ground cinnamon
1/2 tsp ground nutmeg
3/4 cup Splenda granulated
1 can (15-oz) solid-pack pumpkin
1 ripe banana, mashed
1 cup soy milk (or water)
1/2 cup raisins
1/2 cup chopped walnuts

Preheat oven to 350 degrees.
Spray baking sheets with nonstick cooking spray; set aside.

Mix the flour, baking powder, salt, baking soda, cinnamon, nutmeg, and Splenda together in a large mixing bowl.  Add the pumpkin, banana, milk, raisins, and walnuts.  Mix just until combined.

Drop batter by tablespoonfuls onto prepared baking sheets and bake at 350 degrees for 15 minutes or until lightly browned.

Using a spatula, remove cookies to wire racks to cool completely.  May be stored in an airtight container.

Yield: approximately 3 dozen cookies.




Friday, November 15, 2013

SWEET-SOUR BEAN SALAD

1 can (15-oz) cannellini beans, rinsed and drained
1/4 cup chopped green bell pepper
2 green onions, thinly sliced
3 tbsp canola or olive oil
2 tbsp vinegar
1 tsp Splenda granulated
1/4 tsp salt
Dash of freshly ground black pepper

In a bowl combine the beans, bell pepper, and green onions.

In a small bowl combine the oil, vinegar, Splenda, salt, and pepper; pour over the bean mixture and toss to coat.

Cover and refrigerate at least an hour before serving.

Serve with a slotted spoon.

Thursday, November 14, 2013

POTPOURRI CHICKEN SALAD

3 cups cooked chicken, chopped*
3 celery stalks, chopped fine
1/2 cup sweet onion, chopped fine
1/2 cup water chestnuts, chopped fine
1/2 cup black olives, chopped fine
1/2 cup shelled sunflower seeds
3/4 to 1 cup low-fat mayonnaise
1 tbsp Grey Poupon mustard
salt to taste
freshly ground black pepper to taste
dash of cayenne pepper

In a large bowl combine the chicken, celery, onion, water chestnuts, olives, and sunflower seeds.

Combine the mayonnaise and mustard; add to the chicken mixture.  Add the salt, pepper, and cayenne; stir to mix in well.

Serve as a sandwich on whole-grain bread, rolled in a whole-wheat flour tortilla, etc as a wrap, or serve on a bed of lettuce with a few pieces of fresh fruit as garnish.

Wednesday, November 13, 2013

SLOW-COOKER DUTCH GREEN BEANS

6 slices bacon
4 medium onions, sliced
2 tbsp canola oil
2 quarts green beans
4 cups diced fresh tomatoes
1/2 tsp salt
1/4 tsp freshly ground black pepper

In a skillet, brown the bacon until crisp; drain well and crumble into small pieces.

Heat the canola oil in a large skillet and saute the onion until tender.

Combine all the ingredients together in a slow cooker or crock pot. Place lid on cooker.

Cook on low setting 4 to 4 1/2 hours.


Tuesday, November 12, 2013

VEGETABLE-BEEF CHILI

This chili is a good way for diabetics to enjoy corn.  Combined with the beef and beans, it should not raise your blood sugar.

1 lb top round or chuck steak, cut into cubes
1 tbsp canola oil
1 cup coarsely chopped green bell pepper
1/2 cup coarsely chopped yellow onion
1 garlic clove, minced
 3 (or 4) tbsp chili powder
3/4 cup A.1. Bold and Spicy Steak Sauce
2 cans (16-oz each) tomatoes, coarsely chopped (do not drain)
1 can (15-oz) chili beans, do not drain (may use red kidney beans, drained)
1 regular size can whole kernel corn

In a large pot or Dutch-oven heat the oil over medium-high heat; add the steak cubes and brown.  Drain if meat was fatty.

Reduce the heat to medium and add the bell pepper, onion, and garlic; cook, stirring about 3 minutes until tender.  Mix in the chili powder; cook stirring for a minute.

Add the steak sauce and tomatoes; heat to boiling.  Reduce the heat and cover; simmer 45 minutes, stirring occasionally.

Add the beans and corn to the pot and simmer for another 15 minutes or until the steak cubes are tender.

Garnish with sour cream, red onion slices, grated cheese, or whatever you like.



Monday, November 11, 2013

MICROWAVE ZUCCHINI CASSEROLE

1 1/2 lb thinly sliced zucchini
2 cups whole cherry tomatoes
1 tsp salt
1/4 tsp basil
1/4 tsp oregano
1 tbsp butter
1 tsp minced onion flakes
1/2 tsp parsley flakes

Mix all ingredients in a two-quart microwavable casserole dish.  Cover and microwave 12 to 14 minutes.

Saturday, November 9, 2013

SLOW COOKER SWISS STEAK

1 1/2 lbs round steak, 3/4-inch thick, trimmed
1 tbsp white whole-wheat flour
1/2 tsp salt
1/2 tsp freshly ground black pepper
1 medium onion, sliced
1 medium carrot, chopped
1 rib of celery, chopped
1 can (14.5 oz) diced tomatoes

Cut steak into 4 to 6 serving-size pieces.

In a pie plate, combine flour, salt, and pepper; dredge meat through the mixture coating both sides.

Place the onion slices in the bottom of a crock pot or slow cooker; top with the meat.

Place the carrot and celery pieces over the meat and pour the tomatoes over all.

Place lid on cooker and cook for 8 to 10 hours on low setting or for 4 to 5 hours on high setting.

Per 1/6 of recipe: 8g total carbs, 22 g protein

Note: File Photo

Friday, November 8, 2013

GINGERBREAD CAKE

1/2 cup raisins, optional
1/3 cup pitted dates, chopped
1 3/4 cups water
3/4 cup Splenda granulated
1/2 tsp salt
2 tsps ground cinnamon
1 tsp ground ginger
3/4 tsp nutmeg
1/4 tsp ground cloves
2 cups white whole-wheat pastry flour*
1 tsp baking soda
1 tsp baking powder

Combine the raisins and dates with the water, Splenda, salt, cinnamon, ginger, nutmeg, and cloves in a large saucepan; bring to a boil.  Boil for 2 minutes; remove from heat and allow to cool completely.

Preheat oven to 350 degrees.

In a small mixing bowl combine the flour, baking soda, and baking powder; add to the fruit mixture.  Stir mixture just until mixed.

Spray a 9-inch square baking pan with nonstick cooking spray and spread the batter evenly in the pan. Bake at 350 degrees for 30 minutes or until a wooden toothpick inserted in the center comes out clean.

*If you do not have the pastry flour, sift regular white whole-wheat flour.

Note: File Photo

Wednesday, November 6, 2013

ROASTED SWEET POTATOES

For those times when your meal calls for some sweet potatoes.  Yes, you can have tasty sweet potatoes that aren't loaded down with syrup and marshmallows!

4 medium-large sweet potatoes
1 tsp garlic powder
1 tsp Italian seasoning
1/4 tsp salt
1/4 tsp freshly ground black pepper
fresh parsley sprigs for garnish, if desired

Preheat oven to 500 degrees.

Scrub potatoes and cut into chunks; spread out in a 9 x 13-inch baking dish or pan that has been sprayed with butter-flavored nonstick cooking spray.

Sprinkle the garlic powder, Italian seasoning, salt, and pepper over the potatoes; toss to mix.

Bake at 500 degrees for approximately a half hour or until fork tender.

To serve, place on serving platter or in bowl and garnish with fresh parsley sprigs, if desired.

Yield: 6 servings

Tuesday, November 5, 2013

WHITE BEAN SALAD

1 can (15-oz) white beans, drained & rinsed
1 small red bell pepper, diced
1/2 cup finely chopped parsley
2 tbsps lemon juice
2 tsps balsamic vinegar
1/4 tsp garlic powder
1/4 tsp freshly ground black pepper

Combine all ingredients in a large bowl; toss to combine.  Let stand 15 minutes before serving.