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.

Friday, December 19, 2014

GREAT START OMELET

This recipe is from Dr. Julian Whitaker whom I sure many of you will recognize from his name or his picture below. He is a well-known health expert.

4 egg whites or 1/2 cup Egg Beaters or other egg white product 
Dash of salt or salt substitute 
Dash of freshly ground black pepper 
1 teaspoon water 
1/2 teaspoon butter or olive oil spray 
1/2 cup fresh veggies of your choice (optional) 
1 tablespoon grated cheese (optional) 

1. In a small bowl, beat egg whites, salt, pepper and water with a fork until well mixed. 

2. If desired, prepare a filling by sautéing ½ cup mushrooms, onions, zucchini, spinach, asparagus, or any combination of vegetables in a nonstick skillet sprayed with olive oil spray. 

3. Heat an 8-inch nonstick skillet over medium-high heat. Add butter and swirl it around until butter coats bottom of pan (or coat with olive oil spray). Pour eggs into the skillet and slide the skillet back and forth to distribute the eggs over the bottom of the skillet. As eggs begin to set, tilt the skillet and lift edge of omelet, allowing uncooked eggs on top to slide underneath. When omelet is set, let stand over the heat for a few seconds to brown. Slide omelet onto a plate, fill with your favorite prepared filling, top with 1 tablespoon grated cheese (if desired), fold and serve.

Nutritional Info (per serving)
107 calories 
3 grams fat
7 mg cholesterol
558 mg sodium 
4 grams carbs 
1 gram fiber
17 grams protein



Thursday, December 18, 2014

CHEERY CHERRY PIE

Crust:
3/4 cup ice water
1 tsp white or cider vinegar
1 cup all-purpose flour
1 cup white whole-wheat flour
3 tbsp Splenda granular
7 tbsp Crisco shortening

Mix water and vinegar in cup.

Place 1/2 cup all-purpose flour in a bowl; stirring with a wire whisk, gradually add the vinegar-water mixture. Mix well.

In a separate bowl, combine the remaining flours and Splenda. Add the shortening, cutting in with two knives or a pastry blender until mixture is crumbly. Gradually add the vinegar-water mixture, adding just enough to bind the dough together.

Divide dough in half; gently pat each half into a circle on a floured work surface. Cover separately with plastic wrap and refrigerate for 30 minutes.

Filling:
2 cans (14 1/2-oz) tart red cherries in water, drained, liquid reserved
1/4 cup cornstarch
2/3 cup Splenda granular
1/4 tsp almond extract
2 tsp fresh lemon juice
3 to 4 drops red food coloring, if desired

Place cherry liquid in a medium saucepan. Mix cornstarch and Splenda together in a small bowl; pour into the saucepan. Stir to mix well. Add the almond extract and lemon juice; cook, stirring, over medium heat and simmer 3 to 4 minutes to thicken sauce. Remove from the heat.

If desired, add the food coloring and stir to mix in.

Place the cherries in a medium bowl and pour the liquid over the cherries; using a spatula and working gently fold the cherries into the liquid. Set aside.

Preheat oven to 375 degrees.
Lightly spray a 9-inch pie plate with nonstick cooking spray; set aside.

Roll out one of the dough circles on a floured work surface to an 11-inch diameter; place in the pie plate. Place the filling in the crust.

Roll the remaining dough circle to a 10-inch diameter and place atop the filling. Crimp edges to seal. Using a fork, prick the top crust to vent.

Brush crust light with milk for golden browning, if desired.

Bake at 375 for 50 to 60 minutes or until the filling is bubbly and the crust is golden.

Allow to cool 1 hour before slicing to serve.


SPINACH-MUSHROOM BITES

1/4 cup garbanzo bean flour*
1/2 cup white whole-wheat flour
3/4 tsp baking powder
3/4 tsp kosher or sea salt
1 tsp dried oregano
1 tsp dried parsley
1 Tbsp olive oil
1 cup mushrooms, finely chopped
1 handful baby spinach, chopped
1 clove garlic, minced
1 egg, lightly beaten
3/4 cup low-fat milk
1 cup shredded mozzarella cheese
Low-sugar or sugar-free marinara sauce for dipping, optional

Preheat oven to 375 F. 

Lightly grease a 24-cup mini muffin tin and set aside.
In a large bowl, combine flours, baking powder, salt, oregano, and parsley. Set aside.
Heat olive oil in a skillet over medium heat. Add mushrooms and saute until mushrooms begin to release liquid, 2-3 minutes. Add spinach and garlic and saute for another 2 minutes, until spinach is wilted and garlic is fragrant. Remove from heat.
Add egg, milk and cheese to the flour mixture and stir gently just to combine. Stir in mushroom/spinach mixture. Let stand for 10 minutes.
Gently stir the batter. Divide evenly between the cups of the muffin tin. Bake for 20-22 minutes, until set and browned on top.

Serve warm with warmed marinara, if desired.

*May use an additional 1/4 cup white whole-wheat flour as a substitute if you do not have the garbanzo bean flour.


Note: I got the idea for this from a recipe by Baked-in.com


Wednesday, December 17, 2014

SALSA MEATLOAF

1 lb lean ground beef or ground turkey
1/2 cup quick oats
1 tsp basil
1/2 tsp oregano
1/4 tsp salt
dash freshly ground black pepper
1/2 cup thick and chunky salsa
1 egg, slightly beaten

Preheat oven to 350 degrees.

In a large bowl, combine all the ingredients together until mixed well. Shape into a loaf in a 9-inch ungreased loaf pan.

Bake at 350 degrees for 50 to 60 minutes or until well browned and firm.

Allow to stand for 5 minutes before slicing to serve. Serve with additional salsa, if desired.

Yield: 4 servings
Per serving (1/4 of recipe): 290 calories, 10 g carbs, 23 g protein

Note: File Photo



Tuesday, December 16, 2014

HERBED CHEESE DIP

1 pkg (4-serving size) lemon flavor sugar-free gelatin
1/4 tsp salt
1 cup boiling water
1 carton (16-oz) 2% lowfat cottage cheese
4 oz neufchatel cheese
1/2 cup packed fresh parsley sprigs
2 garlic cloves
2 tbsp vinegar
2 tsp dill weed
1 tsp Worcestershire sauce
1/2 tsp black pepper

Completely dissolve gelatin and salt in the boiling water; pour into blender container.

Add remaining ingredients to the blender and cover. Blend mixture at low speed, scraping down sides as needed, for approximately 2 minutes until smooth.

Pour mixture into a serving bowl, cover and refrigerate for at least 4 hours or until set.

Yield: 3 1/2 cups dip

Note: File Photo

Monday, December 15, 2014

FRUITED GELATIN AND COTTAGE CHEESE

1 carton (16-oz) low-fat cottage cheese
1 pkg (4-serving size) orange-flavored sugar-free gelatin
3/4 cup boiling water
1/2 cup cold water
Ice cubes
1 can (11-oz) mandarin orange sections, drained well

Place the cottage cheese in a blender or food processor container. Place the cover on the container and blend until smooth; set aside.

Stir the boiling water into the gelatin and stir until completely dissolved.

Add enough ice cubes to the cold water to make 1 1/4 cups. Add tp the gelatin mixture and stir until slighlty thickened. Remove any unmelted ice. Stir in the oranges.

Divide the cottage cheese evenly into 8 individual serving dishes or place into a pretty glass dish. Spoon the gelatin mixture over the cheese.

Chill until set, at least 2 hours.

Yield: 8 half-cup servings.
Per serving: 80 calories, 5 g carbs, 8 g protein

Note: May be used as a salad or a dessert. If using as a dessert, add a dollop of sugar-free whipped topping, if desired.


Sunday, December 14, 2014

LENTIL, BARLEY, SAUSAGE SOUP

1 tbsp olive oil
1/2 cup regular barley
1 cup chopped onion
3/4 cup chopped carrots
2 garlic cloves, minced
2 tsp ground cumin
4 cups reduced-sodium chicken broth
1 cup water
1/2 cup lentils, rinsed and drained
1 bay leaf
1 can (14 1/2-oz) no-salt-added fire roasted diced tomatoes, do not drain
6-oz cooked chicken-apple sausage links, cut in half lenthwise then sliced
4 cups fresh baby spinach

  1. In a 3- to 4-quart saucepan heat oil over medium heat. Add barley; cook and stir for 3 to 4 minutes or until barley is golden. Add onion, carrots, and garlic; cook about 10 minutes or just until vegetables are tender, stirring occasionally. Stir in cumin; cook and stir for 30 seconds more.
  2. Add broth, the water, lentils, and bay leaf. Bring to boiling; reduce heat. Simmer, covered, about 55 minutes or until barley and lentils are tender. Stir in tomatoes and sausage; heat through. Remove and discard bay leaf.
  3. Add spinach, stirring until spinach begins to wilt. Ladle soup into serving bowls. Serve immediately.
Note: I got this recipe from a low-fat diabetic-friendly recipe. I would never eat it because of the chicken broth and the chicken sausage. I will make mine a little differently but for those of you who eat chicken, this is a healthy recipe.



Friday, December 12, 2014

GRILLED LEMON CHICKEN

4 boneless, skinless chicken breasts
1/2 cup lemon juice
21/2 tbsp Worcestershire sauce

Combine the lemon juice and Worcestershire sauce. Place chicken in the mixture and refrigerate 1 hour turning every 15 minutes.

Remove chicken from the marinade and discard marinade.

Grill chicken on hot grill or broil for about 6 minutes per side until cooked through and tender.

Garnish with fresh lemon slices, if desired.



Tuesday, December 9, 2014

MOCHA MOUSSE WITH BERRIES

This is delicious and goes together quickly, but it does need to chill at least 4 hours.  It can be chilled up to 24 hours making it a great make-ahead dessert.


1 1/3 cups low-fat milk
1 pkg sugar-free chocolate chips
1/2 cup egg substitute
1/4 cup brewed espresso
4 tbsp Splenda granulated
dash of salt
Whipped cream or frozen sugar-free whipped topping, thawed, for garnish
Fresh berries for garnish

In a heavy, non-aluminum pan cook the milk over medium-high heat for a couple of minutes until tiny bubbles start to form around the edges of the pan.  Immediately remove from the heat; set aside.

In a blender combine the chocolate chips, egg substitute, espresso, sugar, and salt; process on low until smooth, about 20 seconds.

With the blender running on low, add the milk in a slow stream; process until smooth, about a minute.

Pour approximately 1/3 cup of the mixture into each of 12 small dessert glasses; cover and chill 4 to 24 hours.

To serve, top with the whipped cream and fresh berries.


Monday, December 8, 2014

PORK CHOPS WITH APPLES AND CREAMY MUSTARD SAUCE

This was a Kraft Foods recipe that I tweaked to make it diabetic-friendly.

1
Tbsp.  white whole-wheat flour
1/2
tsp.  dried thyme 
1/2
tsp.  pepper
4
 center-cut boneless pork chops (1 lb.), 1/2 inch thick
2
tsp.  olive or coconut oil
1
small  onion, chopped
1
small  Gala apple, thinly sliced, each slice cut in half
3/4
cup  chicken broth
4
oz.  (1/2 of 8-oz. pkg.) PHILADELPHIA Neufchatel (low-fat cream) Cheese, cubed
2
Tbsp.  GREY POUPON Dijon Mustard

MIX first 3 ingredients on small plate. Add chops, 1 at a time; turn to evenly coat both sides of each.
HEAT oil in large nonstick skillet on medium heat. Add chops; cook 5 min. on each side or until done (160ºF). Transfer to plate; cover to keep warm.
ADD onions to same skillet; cook and stir 3 min. Stir in apples; cook 1 min. Add broth, cream cheese and mustard; cook 5 min. or until vegetables are crisp-tender and sauce is slightly thickened, stirring frequently. Serve sauce over chops.

Sunday, December 7, 2014

TRAIL BEAN SOUP MIX IN A JAR

Giving food gift jars can be fun but sometimes people wonder what they can give to a diabetic. If you want to give a diabetic a food gift jar, I suggest this bean soup mix. All you need to do is layer the ingredients in the order listed below into a quart jar.

1/2 cup pearl barley
1/2 cup red beans
1/2 cup baby lima beans
1/2 cup split peas
1/2 cup pinto beans
1/2 cup blackeyed peas
1/2 cup yellow split peas
1/2 cup navy beans
1/2 cup lentils

Instructions to attach to jar:

1 jar Trail Bean Soup Mix
2 quarts water
1 ham hock
1 1/4 tsp salt
1 tsp black pepper
1 can (28-oz) diced tomatoes
1 large onion, chopped
1 garlic clove, minced

Place bean mix in a large bowl and add 2 quarts of water; soak overnight. Drain.

Bring 2 quarts water to a boil in a soup pot. Add the ham hock and simmer for 20 minutes. Remove the ham hock.

Add the drained bean mixture, salt, pepper, tomatoes, onion, and garlic. Bring to a boil, reduce heat and simmer for 1 hour or until the beans are tender.


Thursday, December 4, 2014

ROASTED GARLIC AND NUT CRUSTED TILAPIA

1/2 cup lite Balsamic Roasted Garlic Vinaigrette Dressing
4 ( 1 lb total) tilapia fillets
1/4 cup finely chopped mixed nuts
2 tbsp finely chopped fresh cilantro
1 garlic clove, minced
1 tsp peanut oil (or olive oil)

In a shallow dish , pour the dressing over the tilapia; turn to coat. Refrigerate 30 minutes.

Combine nuts, cilantro, garlic, and oil.

Preheat oven to 375 degrees.
Spray a baking dish with nonstick cooking spray.

Remove fish from and discard the marinade. Place fish on the prepared baking sheet and top with the nut mixture; press lightly to secure to the fish fillets.

Bake at 375 degrees for 10 to 12 minutes or until the fish flakes easily with a fork.


Note: This is a Kraft Foods recipe.


















BAKE 10 to 12 min. or until fish flakes easily with fork.

Wednesday, December 3, 2014

LEMON-DILL VINAIGRETTE

1/2 cup olive oil
1 1/2 tbsp chopped fresh dill
2 tsp lemon zest
1/4 cup fresh lemon juice
1 tsp Dijon mustard
1/4 tsp Splenda granulated (or equal amount of your favorite sweetener)
Salt and freshly ground black pepper, to taste

In a small mixing bowl, whisk the oil, dill, zest, juice, mustard, and Splenda together; season with the salt and pepper to suit your taste.

Serve on salad immediately or store in refrigerator in a sealed container for up to 3 days.

Yield: Approximately 3/4 cup of dressing

Note: File Photo

Tuesday, December 2, 2014

CHICKEN, PEACH AND AVOCADO SALAD

Chicken Marinade:
2 tbsp plain Greek yogurt
2 tbsp olive oil, plus extra for cooking chicken
1/2 lemon, juiced
4 finely chopped garlic cloves
1/2 tsp ground coriander
salt and freshly ground pepper
1 1/2 lbs boneless, skinless chicken thighs

Mix all ingredients except chicken together in a large shallow bowl or pan. Add the chicken; turn to coat both sides and allow to marinate for 20 minutes.

Salad:
2 heads butter lettuce, washed and torn
2 peaches, pitted and sliced
1 large or 2 small cucumbers, sliced thin
1 avocado, cut into small cubes
1/2 red onion, sliced thin
4-oz cherry tomatoes, halved

Dressing:
1/2 cup plain Greek yogurt
2 tbsp red wine vinegar
1 tbsp olive oil
3/4 tsp sugar
1 pinch red pepper flakes
1 garlic clove, chopped fine

Heat a cast iron or other heavy skillet over high heat and add 1 teaspoon of olive oil. Place the marinated chicken in the skillet and cook, turning once, about 10 minutes or until cooked through. Remove from the heat.

Arrange the lettuce in a large salad bowl and top with the peaches, cucumbers, avocado, onion, and tomatoes.

Whisk the dressing ingredients together in a small bowl.

To serve, slice the chicken against the grain and place on top of the salad. Toss with the dressing and season with salt and pepper as desired.


Yield: 4 to 6 servings

Monday, December 1, 2014

STRAWBERRY YOGURT CUPS

1 pkg (4-serving size) strawberry sugar-free gelatin
3/4 cup boiling water
1/2 cup cold water
Ice cubes
1 carton (8-oz) lowfat vanilla greek yogurt
1/2 tsp vanilla extract, optional
5 large fresh strawberries for garnish, optional

In a bowl, dissolve the gelatin in the boiling water stirring to dissolve completely. Combine the cold water with ice cubes to make 1 cup. Add to the gelatin and stir until slightly thickened; remove any remaining ice.

Stir the yogurt and the vanilla, if using, into the gelatin. Pour into 5 individual dessert dishes or cups.

Refrigerate until set, at least 30 minutes.

Before serving, garnish with fresh strawberries, if desired.


Sunday, November 30, 2014

CLASSIC HOT COCOA

1/4 cup unsweetened cocoa
1/2 cup boiling water
1/2 cup Splenda granulated or comparable amount of Stevia
2 cups low-fat milk
1/2 tsp vanilla extract
whipped cream for topping, optional
ground cinnamon for garnish, optional

Place cocoa in a medium saucepan and whisk in the boiling water and Splenda. Using the whisk, stir in the milk and vanilla; heat through without boiling.

Pour into cups or mugs and top with a dollop of whipped cream garnished with a sprinkle of cinnamon, if desired.


Saturday, November 29, 2014

CINNAMON-APPLESAUCE PUDDING

1 1/2 cups cold fat-free milk
1/2 cup unsweetened applesauce
1/4 tsp ground cinnamon*
1 pkg (4-serving size) vanilla-flavored sugar-free instant pudding mix

In a bowl, combine the milk, applesauce, and cinnamon; add the dry pudding mix.

Beat the mixture slowly on the lowest speed of electric mixer until well blended, approximately 2 to 3 minutes.

Pour mixture into 4 individual dessert dishes and let set 5 to 10 minutes or until firm.

Garnish with a dollop of whipped cream, if desired.

May use as little as a pinch of cinnamon to suit your taste. But remember, cinnamon is a blood sugar stabilizer.

Note: File Photo

Wednesday, November 26, 2014

SOUTHWESTERN SPICED PECANS

1 pkg (1.25-oz) taco seasoning mix
5 tbsp Splenda or Stevia Granular
2 tsp ground cinnamon
1/4 tsp cayenne
1/4 cup fresh orange juice
2 cups pecan halves

Preheat oven to 350 degrees.
Line a 15 x 10 x 1-inch baking pan with aluminum foil; spray with nonstick cooking spray and set aside.

In a small saucepan, combine 1 tablespoon of the taco seasoning, 4 tablespoons of the Splenda or Stevia, the cinnamon and half the cayenne; mix together well. Stir in the orange juice and bring to a boil over medium heat.

Remove pan from the heat and stir in the pecans. Pour the mixture onto the prepared baking pan; spread out evenly.

Bake pecans at 350 degrees for 15 minutes, stirring once about halfway through.

While pecans bake, in a small bowl, combine the remaining taco seasoning, remaining Splenda or Stevia, and remaining cayenne; mix together well.

When you remove pecans from the oven, place in a medium-size bowl. Add the spice mixture and toss to coat all the pecans. Return to the baking pan.

Place back into the oven and bake another 5 minutes, stirring once. Allow to cool completely before serving or placing in an airtight container to store briefly.

These make great snacking party foods or placed in a decorative jar or container they make a great gift for diabetics.



Tuesday, November 25, 2014

Recent Poll Results

The results of our latest poll are as follows:

25% of respondents say they only serve regular desserts on the holidays.
25% of respondents say they only serve diabetic desserts on the holidays.
50% of respondents say they serve both types of desserts on the holidays.


Saturday, November 22, 2014

SPICED PUMPKIN CUPCAKES



  • 1 package (2-layer size) sugar-free yellow cake mix
  • 1 package (4-serving size) sugar-free vanilla instant pudding mix
  • 1 cup canned pumpkin
  • 1/2 cup canola, olive, or coconut oil
  • 1/2 cup water
  • 3 eggs
  • 1 1/2 teaspoons ground cinnamon 
  • 1 teaspoon ground cloves
  • 1 teaspoon vanilla extract
  • Preheat oven to 350°F. 
  • Beat all ingredients in large bowl with electric mixer on low speed just until moistened, scraping side of bowl frequently. Beat on medium speed 2 minutes or until well blended.
  • Spoon batter into 24 lightly greased or paper-lined muffin cups, filling each cup 2/3 full.
  • Bake 20 minutes or until toothpick inserted into cupcake comes out clean. Cool in pans on wire rack 10 minutes. Remove from pans; cool completely.
  • Frost with a sugar-free vanilla or cream cheese frosting. Or lightly sprinkle with powdered sugar.
  • Note: This recipe is one from McCormick's spices that I changed into a sugar-free recipe.

Friday, November 21, 2014

ROASTED ASPARAGUS WITH LEMON AND PINE NUTS

2 tbsp pine nuts*
1 1/2 lb fresh asparagus, tough ends trimmed
2 tbsp extra-virgin olive oil
1 tbsp loosely packed slivered lemon zest
1/2 tsp kosher salt to taste
Freshly ground black pepper to taste
Lemon wedges for garnish, optional

Preheat oven to 425 degrees.
Oil a 13 x 9-inch baking dish; set aside.

In a small skillet, toast the nuts, shaking the pan several times, for 12 minutes or until golden. Transfer to a small dish and set aside.

Place asparagus into the prepared baking dish. Sprinkle with the oil, lemon zest, and salt, turning asparagus until evenly coated with the oil. Place in oven and roast for 15 to 20 minutes until tender, turning a few times.

Season asparagus with pepper and transfer to a serving platter. Sprinkle with the nuts and garnish with lemon wedges, if desired. Best served warm to hot.

Yields: 4 to 6 servings.

*May substitute almonds.


Thursday, November 20, 2014

YUMMY STUFFED MUSHROOMS

These stuffed mushrooms are an acceptable appetizer for diabetics.

3 slices bacon, fried, drained well on paper towels, crumbled
1/2 brick (8-oz size) low-fat cream cheese
4 tbsp grated Parmesan cheese, divided
3 drops Worcestershire sauce
2 twists freshly ground black pepper
1 lb mushrooms, stems removed

Preheat oven to 350 degrees.
Very lightly spray the bottom of an 8-inch square baking dish or pan; set aside.

In a mixing bowl combine the bacon, cream cheese, 2 tablespoons of the grated Parmesan cheese, Worcestershire sauce, and pepper until blended.

Stuff the filling into the mushrooms and place in the prepared baking dish. Sprinkle with the remaining 2 tablespoons of Parmesan cheese.

Bake at 350 degrees for 25 to 30 minutes until the filling is a golden brown.





Sunday, November 16, 2014

TUSCON ONE POT MEAL

  • 1 tablespoon olive oil
  • 1 pound turkey sausage*, casing removed
  • 1 small onion, chopped
  • 2 garlic cloves, chopped
  • 3 (15-1/2-ounce) cans great northern beans, undrained
  • 1 (14-1/2-ounce) can diced tomatoes, undrained
  • 2 cups chicken broth
  • 1 teaspoon Italian seasoning
  • 1/4 teaspoon black pepper
  • 2 cups fresh spinach, washed and patted dry

  • In a large soup pot, heat oil over high heat. Add sausage, onion, and garlic, and cook 6 to 8 minutes, or until no pink remains, stirring frequently to break up the meat.
     
  • Add remaining ingredients except spinach; bring to a boil. Reduce heat to low and simmer, uncovered, for 30 minutes, or until thickened. Stir in spinach, and serve.


  • *Always read labels and be sure you are getting lean turkey sausage.

    This dish is just chock full of good for you foods and is perfect for diabetics. I got this healthy recipe from Mr. Food several years ago.

    Thursday, November 13, 2014

    SPINACH ORANGE SALAD

    2 cups fresh spinach, washed and torn
    1/3 cup toasted slivered almonds
    1 can mandarin oranges, drained
    Vinegar & oil dressing, to taste

    Toss spinach with the almonds and oranges to mix. Toss salad with the dressing when ready to serve.

    Yield: 4 servings

    Note: File Photo

    Poll Results

    Our latest poll regarded your use of sugar and sweeteners. The results are below:

    Use both sugar and artificial sweetener - 50%
    Use only artificial sweetener                 - 50%

    Friday, November 7, 2014

    BROILED TILAPIA PARMESAN

    1/4 cup Parmesan cheese
    2 tbsp butter, softened
    1 tbsp + 1 1/2 tsp olive oil mayonnaise
    1 tbsp fresh lemon juice
    1/8 tsp dried basil
    1/8 tsp ground black pepper
    1/8 tsp onion powder
    1/8 tsp celery salt
    1 lb tilapia fillets

    Preheat broiler.
    Grease broiling pan or line with aluminum foil.

    In a small bowl, mix together the cheese, butter, mayonnaise and lemon juice; set aside.

    Season the fish with the basil, pepper, onion powder, and celery salt.

    Arange fish in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Turn fish and broil another 2 to 3 minutes on other side. Remove from oven.

    Cover the fish with the cheese mixture only on the top side. Return to broiler and broil another 2 minutes or until the topping is browned and the fish flake easily with a fork.

    Yield: 4 servings


    Wednesday, November 5, 2014

    BUTTERSCOTCH PUMPKIN MOUSSE

    This diabetic-friendly recipe is from TOH.

    1 1/2 cups cold fat-free milk
    1 pkg (1-oz) sugar-free instant butterscotch pudding mix
    1/2 cup canned pumpkin
    1/2 tsp ground cinnamon
    1/4 tsp ground ginger
    1/4 tsp ground allspice
    1 cup fat-free (and sugar-free or low sugar) frozen whipped topping, thawed, divided

    In a large bowl, whip the milk and pudding mix together for 2 minutes. Let stand 2 minutes or until soft set.

    In a separate bowl, combine the pumpkin and spices; gently fold into the pudding. Fold in 1/2 cup of the whipped topping.

    Divide equally into 4 small serving dishes and refrigerate until serving time.

    Garnish each with a dollop of the remaining whipped topping, if desired. Sprinkle with some additional cinnamon. (Cinnamon is a blood sugar stabilizer.)

    Note: Adding a fresh mint leaf to the whipped topping adds a nice touch but is completely optional.


    APPLE BUTTER

    I love apple butter and this Splenda recipe is tasty. A serving size is 1 tablespoon. This is an easy crock pot recipe that makes your house smell so good while it cooks.

    • 5 lbs of apples – peeled, cored and thinly sliced (suggest Jonathan, Golden Delicious or Ida Red)
    • 1 cinnamon stick
    • ½ teaspoon of salt
    • ½ cup SPLENDA® Brown Sugar Blend
    • ¼ teaspoon of nutmeg
    • ½ teaspoon of cloves
    • ½ teaspoon of allspice
    1. Stir all ingredients together in slow cooker. Cook on high for 4 hours.
    2. Remove and reserve cinnamon stick.
    3. Place apple mixture into food processor and process until smooth.
    4. Return mixture and cinnamon stick back to the crock pot and cook uncovered, on high, for about 4 hours or until mixture is thick and dark.
    5. Place in containers and store in refrigerator for up to 3 weeks or freeze for up to 3 months.

    Tuesday, November 4, 2014

    LIME SHERBET PUNCH

    1/2 gallon sugar-free lime sherbet
    1 (2 liter each) bottles diet 7 UP, chilled
    1 (2 liter) bottle diet ginger ale, chilled

    Combine the 7 UP and ginger ale; stir in the sherbet. Serve in a large punch bowl.

    Yield: Approximately 40 punch cup servings


    POLL RESULTS

    Our latest poll ask 'How do you control your diabetes?" I am pleased to say that no one said, "With medication only". 66% of respondents said they control their diabetes with medication and diet. 33% said their diabetes is out of control.

    Wednesday, October 29, 2014

    DIABETIC EGG SANDWICH

    Diabetics should never go without eating breakfast. Even more important is that it be a healthy breakfast, not a doughnut with a cup of coffee! Here is a quick, easy, healthy breakfast sandwich for anyone but especially diabetics.

    1 whole-wheat English muffin
    Butter-flavored cooking oil spray
    1 large egg
    1/2-oz ham
    1 tbsp shredded low-fat sharp cheddar cheese, optional
    2 tomato slices

    Toast the English muffin.

    While muffin toasts, spray a skillet with nonstick cooking spray and cook the egg until firm.* Heat ham in skillet, if desired.

    Sprinkle the cheese on the bottom half of the muffin. Top cheese with the egg, ham, and tomato slices. Place top of muffin over tomato slices to make sandwich.

    Quick, easy, healthy and you are ready to start your day!

    *Using an egg ring will give you a perfectly round egg. Otherwise fold egg over to fit muffin.


    Yield: 1 sandwich = 245 calories, 29 g carbs, 17 g protein, 

    Tuesday, October 28, 2014

    ENERGY BARS

    • Note: These bars contain honey but should be okay for most diabetics.

    • 1 1/2 cups old-fashioned rolled oats
    • 1/2 cup cooked quinoa, cooled
    • 1/4 cup whole flax meal
    • 3 tablespoons chia seeds
    • 1/4 cup sugar-free chocolate chips
    • 1/4 cup chopped peanuts
    • 1 large egg white
    • 1/2 cup honey
    • 1/2 cup peanut butter
    • 1/4 teaspoon salt
    • 1 teaspoon ground cinnamon
    Preheat the oven to 325°F. Grease an 8" x 8" pan, or line it with parchment.
    2) Toss together the oats, quinoa, flaxseed meal, chia seeds, chocolate chips, peanuts, and egg white in a medium-mixing bowl until thoroughly combined.
    3) Warm the honey, peanut butter, salt, and cinnamon in a small saucepan over medium heat, stirring constantly until well blended. Don't let it boil, just let it get warm and fluid enough to blend easily with the dry ingredients, 2 to 3 minutes.
    4) Pour the honey mixture over the dry ingredients and mix until everything is coated.
    5) Press the mixture into the prepared pan.
    6) Bake the bars for 23 to 25 minutes, or until the oats on the edges start to turn golden brown. Remove them from the oven and let them cool completely before serving.
    7) To serve, cut into squares.
    Yield: 9 bars.

    Sunday, October 26, 2014

    COCONUT POUND CAKE

    1 pkg (2-layer size) sugar-free yellow cake mix
    1 pkg (4-serving size) coconut (or French vanilla) flavored instant pudding mix, sugar-free
    4 eggs
    1 cup water
    1/4 cup coconut oil*
    3/4 - 1 cup unsweetened coconut

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

    Combine all the ingredients, except coconut, in a large mixer bowl and mix on low until blended and all dry ingredients are wet. Beat at medium speed 4 minutes. Stir in the coconut.

    Pour batter evenly into the prepared pan. Bake at 350 degrees for 50 to 55 minutes or until cake springs back when lightly touched with tips of fingers.

    Remove from oven and cool in pan on a wire rack approximately 15 minutes. Remove from pan and finish cooling on wire rack. Do not force from pan. If cake doesn't seem ready to come out easily after loosening sides, give it a few more minutes.

    *Canola or olive oil may be substituted. However, coconut oil is especially healthy.






    Friday, October 24, 2014

    NONSTARCHY VEGETABLES

    Do you ever wonder what some nonstarchy vegetables are? Here is a partail list:

    • Artichoke
    • Asparagus
    • Brussels sprouts
    • Bamboo shoots
    • Cabbage
    • Green, Wax, and Italian Beans
    • Beets
    • Broccoli
    • Carrots
    • Cauliflower
    • Celery
    • Cucumber
    • Eggplant
    • Greens such as collard, kale, mustard, turnip, spinach
    • Radishes
    • Mushrooms
    • Onions
    • Okra
    • Peppers
    • Squash
    • Tomatoes
    • Turnips
    • Water Chestnuts
    There are sure to be some nonstarchy vegetables you do or can learn to love.


    LEMON RUMP ROAST

    1 (2 to 3 lb) rump roast
    1/2 tsp lemon pepper
    1 cup lemon juice

    Trim all visible fat from the roast and place roast in a baking dish. Prick top with fork. Pour the llemon juice over the meat and rub the juice into the meat. Cover and refrigerate at least 6 hours or overnight. Turn 2 to 3 times during marinating.

    Preheat oven to 325 degrees.

    Drain the juice off the meat then sprinkle the lemon pepper over the meat. Place in a baking dish and roast at 325 degrees for 2 to 3 hours.

    Yield: 4 to 6 servings.



    Thursday, October 23, 2014

    CITRUS PUNCH

    1 pkg (4-serving size) sugar-free orange gelatin
    1/2 gallon sugar-free orange sherbet
    2 bottles (2 liter size) sugar-free ginger ale, chilled
    1 orange cut into thin slices for garnish, if desired
    Extra scoops of sherbet to float on top, if desired

    Mix the dry gelatin and the sherbet together until gelatin is dissolved. Pour into a punch bowl and stir in the chilled ginger ale.

    Garnish with the thin oranges slices or sherbet, if desired.

    Yield: Approximately 20 servings



    INTERESTING POLL RESULTS

    Our recent polled surveyed our readers as to who is reading this blog. Here are the results:

    • Type 1 Diabetic = 0%
    • Type 2 Diabetic = 85%
    • Prediabetic = 0%
    • Non-diabetic = 14%

    Tuesday, October 21, 2014

    ASPARAGUS, PEAS, AND TOMATOES WITH HERB BUTTER

    Yummy and healthy, this makes a perfect side dish. Per serving, only 111 calories, 6 total carbs (2 fiber),  0 sugar grams, and 2 grams protein. You know your diet and your body so leave off the butter if you must.

        • 4 tablespoon(s) unsalted butter, at room temperature
        • 1 tablespoon(s) chopped fresh chives
        • 1 tablespoon(s) chopped fresh parsley
        • 1 teaspoon(s) freshly ground pepper
        • 1/2 teaspoon(s) salt
        • 2 tablespoon(s) olive oil
        • 2 bunch(es) asparagus, ends trimmed
        • 1 cup(s) fresh peas
        • 2 clove(s) garlic, chopped
        • 1 cup(s) (1/4 pint) grape tomatoes, halved

        Directions
        1. In a small bowl, combine the butter, chives, parsley, freshly ground pepper, and salt; mix well. Transfer the herb butter to a 12-inch-long piece of plastic wrap and roll it into a log. Twist the ends of the plastic wrap to seal. Refrigerate the herb butter until firm, at least 1 hour or up to 2 days.
        2. In a large sauté pan over medium-high heat, heat the olive oil. Add the asparagus and sauté for 5 minutes. Add the peas and garlic, and sauté until the asparagus and peas are just tender, about 8 minutes. Add the tomatoes, and red pepper flakes to taste, and sauté for 2 minutes. Transfer the mixture to a large platter.
        3. Slice chilled herb butter into 1/2-inch-thick disks; serve with warm vegetables.
      • Note: This is a Country Living recipe.

    Monday, October 20, 2014

    SAUTEED COLLARD GREENS

    This is an old Southern Living recipe that I adapted for us diabetics.

    1/2 cup chopped onion 
    garlic cloves, minced
    1 tablespoon chopped fresh ginger
    serrano pepper, split*
    1 tablespoon sesame oil
    1 teaspoon salt 
    1/2 teaspoon pepper
    (1-lb.) package fresh collard greens, washed, trimmed, and coarsely chopped 
    1 tablespoon Splenda granulated
    1 tablespoon rice vinegar

    1/2 lb. chopped cooked smoked pork

    Preparation

     Sauté onion and next 3 ingredients in hot oil in a large skillet or wok 1 minute. Stir in salt and pepper. Add greens; sauté 2 minutes. Add sugar and vinegar; cover and cook 3 minutes or until wilted. Stir in the smoked pork.

    Remove and discard serrano pepper before serving.

    *1/2 jalapeño pepper, split, may be substituted.


    Note: File Photo