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.

Tuesday, December 31, 2013

SPINACH WITH GARLIC VINAIGRETTE

1 1/2 tbsp extra-virgin olive oil
1 tbsp white wine vinegar
1/2 tsp Dijon mustard
1/4 tsp freshly ground black pepper
dash of salt
2 garlic cloves, minced
6 cups baby spinach leaves (approx 6-oz)
1/4 cup red onion, sliced thin then cut in half

In a large bowl, combine the oil, vinegar, mustard, pepper, salt and garlic; whisk together well.

Add the spinach and onion; toss well to coat.


Yield: 4 servings of approximately 1 3/4 cups.
Per serving: 66 calories, 5.2g carbs, 1.1g protein, 0 chol, 31mg calcium, 147mg sodium, 5.1g fat (.7g sat)

Sunday, December 29, 2013

BROCCOLI CORN CASSEROLE

1 1/2 cups crushed cornflakes, divided
1 1/4 cups soft whole-grain bread crumbs, divided
1/3 cup unsalted butter, melted, divided
1 can cream-style corn
1 pkg (10-oz) frozen chopped broccoli, thawed
2 large eggs
2 tbsp chopped onion
1 tsp salt, optional
1/4 tsp freshly ground black pepper

Preheat oven to 350 degrees.
Lightly grease a 1 1/2-quart casserole dish; set aside.

In a small bowl combine 1/4 cup of the crushed cornflakes with 1/3 cup of the bread crumbs; drizzle with 2 tablespoons of the melted butter; set aside.

In a large bowl, combine the corn, broccoli, eggs, onion, salt (if using), pepper, and remaining bread crumbs, crushed cornflakes, and butter.  Transfer to the prepared baking dish.  Sprinkle the reserved crumb mixture over the top.

Bake uncovered at 350 degrees for 45 minutes or until heated through.

Serves 4 to 6.

Note: This should be eaten as a side dish to a lean protein item.

Saturday, December 28, 2013

MASHED BLACK BEANS

1 tsp canola oil
5 garlic cloves, minced
2 cans black beans, rinsed, drained, mashed
1/2 tsp red pepper flakes
1/4 tsp salt
1/4 tsp black pepper
3 tbsp chicken broth
sour cream, optional

Heat the oil in a large nonstick skillet over medium heat.  Add the garlic and cook, stirring, for a minute. Add the remaining ingredients except the sour cream.  Continue to cook, stirring and mashing beans until heated through. This will take about 3 to 4 minutes.

When serving, top with sour cream, if desired.

CRUNCHY PORK TENDERLOIN MILANAISE

1 (1-lb) pork tenderloin
1 egg
1 cup Italian-style panko crumbs
1 tbsp olive or canola oil
salt to taste. optional
freshly ground black pepper, optional

Cut the pork tenderloin crosswise into 4 equal pieces. Make a cut through the middle of each piece almost all the way through. Open each piece up like a book.  Using a meat mallet or a rolling pin, pound each piece to a thickness of 1/4-inch. Season with a little salt and pepper, if desired.

In a shallow plate or pie plate, beat the egg with a fork.

Place the panko crumbs in another shallow plate or pie plate beside the egg plate.

Coat the pork pieces in the egg then in the crumbs.

In a large nonstick skillet, heat the oil over medium heat.  When oil is shimmering, add two of the pork pieces.  Cook 4 to 5 minutes per side or until golden brown and crisp.  Remove from skillet to drain on paper towels. Repeat the process with the other two pieces.


Serve with a green salad or a vegetable such as steamed broccoli.




Friday, December 27, 2013

BACON WRAPPED PORK LOIN

4 lb boneless center-cut pork loin
1 1/2 tsp kosher salt
1 tsp freshly ground black pepper
1 tbsp canola oil
8 to 9 slices bacon
1 cup your favorite barbecue sauce

Preheat oven to 450 degrees.

Seaon the meat with the salt and pepper.

Heat the oil in a large skillet over medium-high heat; add the pork and brown on all sides (takes about 5 to 6 minutes).  Transfer meat to a platter and allow to cool for 10 minutes.

Wrap the bacon slices around the pork loin; do not overlap bacon. Tie both lengthwise and crosswise with kitchen string to hold bacon in place; tuck bacon ends under the string.

Place on a rack in roasting pan and roast at 450 degrees for 15 minutes. Turn pork over, reduce temperature to 350 degrees and roast another 15 minutes.  Remove rack from pan and return roast to pan, tucked ends side up.

Roast for approximately an additional 50 minutes, turning occasionally, until the bacon is browned and a meat thermometer inserted in the center of the loin reads 145 degrees.  Remove from oven and allow to stand for 10 minutes.

Skim the fat from the pan juices, leaving the browned juices in the pan.  Add the barbecue sauce and any of the add-ins below, if desired. Simmer over medium heat, stirring to loosen the browned bits; simmer for 2 minutes.

Possible add-ins to the sauce:

  • Spicy: Stir 2 tablespoons pickled jalapenos, drained and chopped fine, into the sauce.
  • Fruity: Stir 8 1/4-ounce can crushed pineapple, drained, into the sauce.
  • Smoky: Add 1-2 minced chipotle chilies in adobo (canned) to the sauce.

Thursday, December 26, 2013

BARLEY AND GREENS SKILLET CASSEROLE

1 cup water
3/4 cup quick-cooking barley
1 cup chopped red bell pepper
1 cup chopped green bell pepper
1/8 tsp garlic powder
1/8 tsp red pepper flakes
2 cups coarsely chopped fresh spinach OR Swiss chard
1 cup rinsed and drained canned navy beans
1 cup quartered cherry tomatoes
1/4 cup chopped fresh basil leaves
1 tbsp olive oil
2 tbsp Italian-seasoned dry bread crumbs

Preheat broiler.

Bring water to boil in a large ovenproof skillet; add the barley, bell peppers, garlic powder, and red pepper flakes; reduce heat and cover tightly.  Simmer 10 minutes or until the liquid is absorbed. Remove from heat.

Stir in the greens, beans, tomatoes, bail, and olive oil.

Sprinkle the bread crumbs evenly over the top.  Broil, uncovered, for 2 minutes or until golden brown.

Yield: 4 servings
Per serving: (With Swiss Chard) calories 288, fat 6g (less than 1g saturated), protein 10g, carbs 45g, fiber 12g, cholesterol 10 mg, sodium 488mg

Saturday, December 21, 2013

GLADYS KNIGHT'S SMOTHERED PORK CHOPS

Many years ago when Gladys Knight (and The Pips) was diagnosed with diabetes there were lots of interviews with her and lots of her recipes were made public.  Here is an old yellowed clipping I saved from a magazine. With diabetes in my family, I had already started paying attention to diabetic articles.  Found this the other day and thought it worth sharing.


Click on recipe to enlarge for easier reading.

Friday, December 20, 2013

COLLARD GREENS WITH HAM

1/2 cup diced cooked ham
2 tbsp olive oil
1 tbsp butter
1/2 cup diced onion
2 tbsp minced garlic
2 lbs fresh collard greens
3 cups chicken broth

In a large Dutch oven over medium-high heat, melt the butter with the olive oil; add the ham, onion, and garlic; saute until onion is tender.  Add the greens and chicken broth.  Bring to a boil and reduce heat to simmer.  Simmer 30 to 45 minutes or until the greens are tender.  Stir a couple of times during the simmering process.


WARM BEAN-AND-BACON SALSA

1 can (16-oz) pinto beans, rinsed and drained
1 can (10-oz) diced tomatoes and green chilies
1/4 cup minced fresh cilantro
4 slices bacon, fried and cut up

Combine the beans with the tomatoes in a small saucepan; cook over medium-low heat until thoroughly heated, stirring often.

Remove bean mixture from heat and stir in the cilantro and bacon.

Serve warm.

Note: This is a good salsa to serve with fish.

Thursday, December 19, 2013

TURKEY-WALNUT SALAD

2 cups chopped cooked turkey
1/4 cup dried cranberries
1/2 cup light mayonnaise
1/3 cup chopped walnuts, toasted
3 tbsp chopped fresh parsley
2 tbsp Dijon mustard
2 celery ribs, sliced
1/2 cup chopped red onion
1/4 tsp salt
1/4 tsp freshly ground black pepper
Mixed salad greens for serving

In a large bowl combine all the ingredients except the salad greens.  When thoroughly combined, cover bowl and refrigerate at least 30 minutes for flavors to blend.

Serve on individual salad plates atop a bed of the salad greens.


Yield: 10 servings

Tuesday, December 17, 2013

MEATBALL SOUP

1/2 lb lean ground beef
1/2 lb bulk pork sausage (or another half pound of ground beef)
1 egg
1 1/2 tsp salt
dash of freshly ground black pepper
4 cups water
1 envelope (4-serving size) onion soup mix
1 can (15 1/4-oz) red kidney beans, drained
1 can (14 1/2-oz) stewed tomatoes
1/2 cup thinly sliced carrots
1 cup brown minute rice
2 tbsp chopped parsley

To make meatballs:
In a medium mixing bowl, combine the ground beef, sausage, egg, salt, and pepper thoroughly; shape into tiny meatballs.  Brown lightly in skillet.

Bring the water to a boil in a large saucepan; stir in the onion soup mix.  Reduce the heat, cover and simmer for 10 minutes.  Add the meatballs, beans, tomatoes, and carrots; simmer another 15 minutes.  Stir in the rice; cover and remove from heat.  Let stand 5 minutes or until rice is tender.

Add the parsley before serving.


Yield: 6 to 8 servings.

Monday, December 16, 2013

TARRAGON CHICKEN SALAD WITH PECANS

1 tbsp butter
3/4 cup chopped pecans
1 cup low-fat mayonnaise
3 tbsp chopped fresh tarragon
1 tsp lemon zest
1 tbsp fresh lemon juice
4 cups chopped cooked chicken breasts
1 1/2 cups diced Granny Smith apples
1 cup diced celery
1/4 cup finely chopped red onion
salt, to taste
freshly ground black pepper, to taste

Melt the butter in a small skillet over medium-low heat; add pecans.  Cook pecans, stirring, for 6 to 8 minutes until they are toasted.  Remove from heat and set aside.

In a large mixing bowl, whisk together the mayonnaise, tarragon, lemon zest and juice.  Stir in the chicken, apples, celery, and until just until well blended.  Add salt and pepper. Cover and refrigerate at least 2 but up to 24 hours.

Just before serving, stir in 1/2 cup of the pecans.  Sprinkle the remaining pecans over the top.


I have had this recipe for some time. I think I got it from Southern Living magazine.  I noticed it because it is a lot like a chicken salad my daughter buys somewhere here in Texas.

Sunday, December 15, 2013

BAKED VEGETABLE ZITI

2 cups uncooked whole-grain ziti
1/2 tbsp olive or canola oil
2 cups sliced fresh mushrooms
3 cups zucchini wedges (about 1/4-inch thick)
1/4 tsp salt
1 tsp Italian seasoning
1/2 cup part-skim ricotta cheese
2 cups low-sugar or sugar-free pasta sauce, divided
1/2 cup shredded mozzarella cheese
2 tbsp grated Parmesan cheese, optional

Bring a large pot of water to a boil and add the ziti; cook 7 to 9 minutes or until al dente. Drain well and rinse. (Yes, rinse the pasta.  I know Italians say never rinse the pasta.  Diabetics need to rinse the pasta to get rid of excess starch!)

Preheat oven to 400 degrees.

Heat oil in a large nonstick skillet over medium-high heat.  Add the mushrooms; cook 2 to 3 minutes until slightly browned.  Stir in zucchini, salt, and Italian seasonings.  Remove from heat and set aside.

In a medium mixing bowl, combine the drained ziti, ricotta cheese, and 1 1/2 cups of the pasta sauce.

Spray the bottom on an 8-inch square baking dish with nonstick cooking spray.  Spoon half the ziti mixture into the dish. Layer the mushroom mixture over the pasta; top with the remaining ziti mixture. Pour the remaining pasta sauce over the top.  Sprinkle the mozzarella cheese over all.

Bake at 400 degrees for 20 minutes or until the cheese is melted and has some browned spots.  Remove from oven and let stand 15 minutes before serving.

Sprinkle servings with Parmesan cheese, if using.

Yield: 4 servings
Per serving: 340 calories, 49 g carbs, 16 g protein, dietary fiber 7 g

Note: Serve with a salad or a green vegetable such as broccoli.  Skip the garlic bread!


Saturday, December 14, 2013

SPINACH, TOMATO, & CHEDDAR OMELET

1 pkg (6-oz) fresh spinach, stemmed
3 cups egg substitute, divided
3/4 cup diced plum tomatoes
1 cup (4-oz) finely shredded reduced-fat cheddar cheese
1/4 tsp black pepper
pinch of salt, optional
nonstick cooking spray

Rinse the spinach; drain, leaving water clinging to leaves.  Place in a large microwavable bowl, cover and wrap with plastic wrap.  Microwave on high about 3 minutes or until spinach wilts. Drain spinach and set aside.

Spray an 8-inch nonstick skillet with nonstick cooking spray and heat over medium heat. Pour 3/4 cup egg substitute into skillet; cook about 2 minutes or until set, lifting edge to allow uncooked portion to flow underneath.

Spoon a fourth of the spinach and a fourth of the tomatoes over the omelet; sprinkle with 2 tablespoons of the cheese; add pepper and salt, if desired.

Repeat the process to make 3 more omelets.


Serves 4
Per serving: 222 calories, 31 g protein, 5 g carbs


Friday, December 13, 2013

OH BOY, DID I EVER GOOF UP

Lest you think that I think I am perfect, I confess to really goofing up yesterday.  I knew better but I let the day get the best of me and I am paying for it.  My excuse, worthless as it is, is that yesterday was a busy day.  Started my day perfectly at a little before 6 AM with my usual oatmeal. So far, so good.  Got busy and time slipped up on me.  We had to rush off to get Dustin to the college for his final at noon so I left without eating.  Once there, I began to realize my mistake.  Rather than walk over to the Subway in the student center and get a decent lunch I chose to eat a few cheese crackers and 3 vanilla wafers from the library staff instead.  Wrong and I knew it!  Left the library a couple hours later to do a few errands. You know how that goes! Got home a little after 4, ate a very undiabetic-like couple of mini sandwiches with a handful of potato chips.  Another big mistake.  Went to Lindsay's band concert, came home and had a bite of Steve's brownie we bought at the concert bake sale.  Well this morning this bad girls blood sugar reading was up 50 points! I had better get back on track today!  Yes, we all goof up from time to time but there is always another day to do better!

Wednesday, December 11, 2013

TRADITIONAL EGGS BENEDICT WITH HOLLANDAISE SAUCE - DIABETIC STYLE

8 (1/2-oz) Canadian bacon slices
nonstick cooking spray
2 Whole grain English muffins, split and toasted
4 large eggs, poached
coarsely ground black pepper
paprika
4 large egg yolks
2 tbsp fresh lemon juice
1 cup butter, melted
1/4 tsp salt

Spray a skillet with the nonstick cooking spray and place over medium heat.  When the skillet is completely heated add the bacon and cook, turning once, until heated through.  Drain on paper toweling.

To assemble, place 2 slices of the bacon on each muffin half. Top bacon with poached eggs; drizzle evenly with Hollandaise sauce.  Sprinkle with the black pepper and paprika.  Serve immediately.

To make the Hollandaise sauce, whisk the egg yolks in the top of a double boiler; gradually whisk in the lemon juice.  Place over hot water (not boiling).  Add butter, 1/3 at a time, whisking until smooth.  Whisk in the salt and cook, whisking constantly, for 10 minutes or until thickened and a food thermometer reaches 160 degrees.

Yield: 4 servings.


Note: I would recommend using this as a special treat and not a routine breakfast.

Tuesday, December 10, 2013

CALIFORNIA TURKEY CHILI

1 1/4 cups chopped onion
1 cup chopped green bell pepper
2 garlic cloves, minced
3 tbsp canola oil
1 can (28-oz) kidney beans, drained
1 can (28-oz) stewed tomatoes, do not drain
1 cup red wine OR water
3 cups cooked and cubed turkey
1 tbsp chili powder
1 tbsp chopped cilantro
1 tsp crushed red pepper
1/2 tsp salt
Shredded Mexican-blend cheese for garnish, optional
Additional chopped onion for garnish, optional
Fresh cilantro for garnish, optional

In a large, saucepan over medium-high heat, heat the oil; add the onion, bell pepper, and garlic.  Cook veggies until tender.  Add the beans, tomatoes with their liquid, wine OR water, turkey, chili powder, cilantro, crushed red pepper, and salt. Cover the saucepan and reduce heat to simmer.  Cook 25 minutes or until heated through.

Ladle into serving bowls and top with any or all of the garnishes listed above.


Monday, December 9, 2013

MY CAKE

Yes, I do enjoy cake from time to time.  And I have learned how to eat it without raising my blood sugar.  I simple eat cake with peanut butter.  Have learned to like it quite well, thank you. This is my afternoon snack today.



HOT CHICKEN SALAD

2 tbsp melted butter
2 cups Corn Flakes
2 tbsp chopped pimento
3/4 cup Real Mayonnaise
2 cups cooked chicken, diced
3/4 cup diced celery
1/2 tsp salt

Pour the butter over the Corn Flakes, set aside.  Blend remaining ingredients. Put in a 1 1/2 qt. casserole; top with Corn Flakes. Bake 15 minutes at 300 degrees.

Note: This is an old recipe from a childhood friend of my mother's. You probably already know that I won't allow chicken to enter my mouth. But my mother who was diabetic enjoyed this salad without raising her blood sugar so I am posting it here.

Wednesday, December 4, 2013

HERBED BEEF TENDERLOIN

1 (approx. 3 lb) beef tenderloin roast, center cut, well trimmed
2 tsp extra virgin olive or canola oil
2 garlic cloves, minced
1 1/2 tsp dried basil
1 tsp coarsely ground black pepper
1/2 tsp dried rosemary

Preheat oven to 425 degrees.

In a small bowl or cup, combine the oil, garlic, basil, pepper, and rosemary; press onto the roast.

Place the roast on a rack in a shallow roasting pan and insert an ovenproof meat thermometer with the tip in the thickest part of the meat, away from any fat.  Do not cover or add water to pan!

Roast at 425 for 35-40 minutes for medium rare, 45 to 50 minutes for medium, etc.

Remove from oven when thermometer reads 135 degrees for medium rare, 150 for medium, etc. Immediately tent with foil and let stand 15 minutes.  This allows the temperature to rise another 10 degrees.

Carve and season with a little salt, if desired.

Yield: 4 servings



Sunday, December 1, 2013

BROCCOLI SLAW

Note: I got this side dish recipe from one of the diabetic groups I belong to. I like it even better when I omit the raisins (I don't like them) and substitute some coarsely chopped pecans.
  • 12-ounce package broccoli slaw mix (about 5 cups)
  • 1 medium apple, cut into matchstick-sized pieces
  • 1/3 cup dark raisins
  • 1/3 cup roasted salted sunflower seeds
Dressing:
  • 1/2 cup plus 2 tablespoons nonfat or light mayonnaise*
  • 1 tablespoon sugar substitute 
  • 1 tablespoon apple cider vinegar
Directions
  1. Combine the broccoli, apple, raisins, and sunflower seeds in a large bowl, and toss to mix well.
  2. Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the broccoli mixture and toss to mix well. Add a little more mayonnaise if the salad seems too dry.
  3. Cover the salad and chill for at least 1 hour before serving.
*I use olive oil mayonnaise.