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. Everyone reacts different to various foods. Check your blood sugar readings so you will know whether or not a recipe works for you! And feel free to take a recipe and adjust it to suit your needs.

Monday, June 30, 2014


1/2 cup sugar-free orange marmalade

1/3 cup red wine vinegar
6 fresh basil leaves, torn
1 tbsp grated fresh ginger
1 garlic clove, sliced
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
1/2 cup olive or canola oil

In a blender or food processor, pulse the marmalade, vinegar, basil, ginger, garlic, salt and pepper until blended.

While machine is running, pour the oil through the chute opening in a steady stream; process until smooth.

Note: This dressing is good on salads, including fruit salads. It is also good over fish, etc.


1 1/2 cups low-fat mayonnaise
1/3 cup Splenda Granular
3 tbsp finely chopped sweet onion
2 tsp lemon juice
1 tbsp white vinegar
1/4 tsp celery seed
3/4 tsp salt
1/4 tsp black pepper
8 cups (1 large bag) shredded slaw mix
1/2 cup shredded carrots (if not included in slaw mixture)

Blend the mayo, Splenda, onion, lemon juice, vinegar, celery seed, salt and pepper in a large mixing bowl. Add the cabbage/slaw mixture and carrots, if using. Stir until well mixed.

Refrigerate 2 hours before serving.

Yield: 10 servings

Friday, June 27, 2014


1 cup cold fat-free milk
1 box (4-serving size) cherry-flavored sugar-free gelatin
1 cup crushed ice
1 large banana, cut into chunks

Pour milk into blender container and add the remaining ingredients. Place lid on blender and blend on high 30 seconds or until smooth.

Yield: 3 cups
Per 1 cup serving: 80 calories, 14 g carbs, 5 g protein

Thursday, June 26, 2014


1 tsp salt
4 (1 lb total) halibut steaks
3/4 cup chicken bouillon
1/4 cup red wine vinegar
2 tbsp finely chopped parsley
1 small garlic clove, minced
1/2 tsp oregano leaves, chopped (1/4 tsp dried oregano)
Fresh dill sprigs and lemon wedges for garnish

Sprinkle the salt evenly over the fish and place them in a large shallow pan.

Combine the bouillon, vinegar, parsley, garlic, and oregano in a small bowl and pour over the fish. Marinate in refrigerator for 2 hours.

Preheat broiler.

Place the fish on a rack on broiler pan about 4-inches from the heat. Broil 8 minutes or until fish flakes easily with a fork. Baste with marinate every couple of minutes while broiling, turning once.

Sprinkle fish with the paprika and garnish with the dill and lemon before serving.

Note: File photo

Wednesday, June 25, 2014


2 1/2 cups sweet cherries, pitted
1/2 cup water
1 tsp unflavored gelatin
2 tsp lemon juice
2 tsp vanilla extract
1/2 tsp liquid Stevia sweetener

Place the cherries and water in a saucepan and bring to a boil; lower heat and place a tight cover on pan. Cook on low 5 minutes; stir cherries and replace cover. Cook another 5 minutes.

Pour the lemon juice into a small bowl and sprinkle the gelatin over top.

When cherries are finished cooking, remove cover and bring to a boil for 1 minute. Remove cherries from the heat and add the lemon/gelatin mixture and vanilla. Stir until the gelatin is completely dissolved.

Allow the mixture to cool before stirring in the Stevia.

Pour the jam into 2 sterilized jars half-pint jars or into plastic freezer containers.

Keep refrigerated or for long-term storage, place in freezer.

Per 2 tablespoons, 18 calories and free diabetic exchanges

Tuesday, June 24, 2014


1 1/4 cups fat-free milk
1/2 tsp almond extract, divided
1 pkg (4-serving size) sugar-free vanilla instant pudding mix
2 tbsp toasted sliced almonds, divided
1 cup thawed sugar-free frozen whipped topping
1 can no-sugar-added cherry pie filling, save out 8 cherries for garnish, if desired

Into a large mixing bowl, pour the milk and 1/4 teaspoon of the almond extract; add the pudding mix. Beat with a wire whisk 2 to 3 minutes until thickened.

Chop half the almonds and add to the pudding; gently stir in the whipped topping.

Mix the remaining almond extract into the pie filling.

Alternately spoon pudding mixture and pie filling mixture into 8 parfait glasses.

Refrigerate until ready to serve.

Before serving add one of the reserved cherries to the top of each parfail and sprinkle with the sliced almonds.

Sunday, June 22, 2014


1 lb hot Italian sausages
1 large red bell pepper, seeded & cored
1 large green bell pepper, seeded & cored
1 large yellow bell pepper, seeded & cored
1 medium onion, cut in half then each half cut into 1/2-inch thick slices
1 tsp dried oregano
3/4 tsp hot pepper sauce
1/2 tsp salt
1/4 cup water

In a 12-inch nonstick skillet over medium heat, cook sausages 15 minutes or until browned on all sides; turn occasionally during cooking, pricking with fork. Remove to a cutting board.

In the same skillet, cook the peppers and onions about 5 minutes, stirring occasionally.

When cool enough to handle, cut sausages into 1-inch thick slices and return to skillet. Stir in the oregano, hot pepper sauce, salt, and water. Bring to a boil, reduce heat to low, cover and simmer 5 minutes to blend the flavors.

Saturday, June 21, 2014


Add a little color and flavor to fish, chicken breasts, etc with this tasty sauce.

1 cup seeded and chopped fresh tomato
1/2 cup finely chopped yellow bell pepper
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped red bell pepper
1 tbsp finely chopped pickled hot peppers
1 tsp fresh lemon juice
1 tsp red wine vinegar
1 garlic clove, minced
1/4 tsp salt, optional

Combine all ingredients in a medium mixing bowl; cover with plastic wrap and refrigerate for at least 2 hours. Will stay good in the refrigerator for about a week.

Thursday, June 19, 2014


1 lb fresh mushrooms, sliced
2 green onions, sliced
1/3 cup extra-virgin olive oil
1/3 cup white wine vinegar
2 tbsp minced parsley
1/2 tsp dry mustard
1/2 tsp dried basil
salt to taste, optional
freshly ground black pepper to taste

Place all the ingredients in a large mixing bowl that has a lid.

Stir mixture to combine well.

Cover and refrigerate at least 4 hours before serving.

Yield: 8 servings of 1/2 cup
Per serving: Approximately 70 calories
Diabetic exchanges per serving: 1 vegetable, 1 fat

Wednesday, June 18, 2014


2 cups + 2 tbsp cold fat-free milk, divided
2 tbsp chunky peanut butter
1 cup thawed frozen sugar-free whipped topping
1 pkg (4 serving size) sugar-free chocolate instant pudding mix

Add the 2 tbsp of milk to the peanut butter and stir until well blended. Stir in the whipped topping; set aside.

Pour the two cups of milk into a medium mixing bowl; add the pudding mix. Beat with a wire whisk for two to three minutes until thickened.

Using half the pudding mixture, spoon into 6 parfait glasses, top with the peanut butter mixture. Use the remaining half of the pudding mixture to top the peanut butter mixture.

Refrigerate until serving time.

Before serving, top with an additional dollop of whipped topping and some chopped peanuts, if desired.

Monday, June 16, 2014


1 medium head of cauliflower, trimmed, washed, florets separated
1/4 cup unsalted butter
2 tbsp white whole-wheat flour
1 cup low-fat milk
salt to suit taste
freshly ground black pepper to suit taste
1/4 cup whole-grain bread crumbs
3 large eggs, separated
3/4 cup grated Swiss cheese

Preheat oven to 400 degrees.
Use some of the butter to grease a 2-quart baking dish; set aside.

Boil the florets in salted water until tender; drain.

Melt butter in a large saucepan; add flour and cook while stirring over low heat for 2 minutes. Remove pan from the heat and gradually at the milk while stirring with a whisk until smooth.

Return pan to the heat and cook to boiling, stirring constantly with the whisk. Add salt and pepper to suit your taste; add almost all the bread crumbs. Stir in, using the whisk, the egg yolks, cheese, and cauliflower florets.

Beat egg whites in a large bowl until stiff; fold into the cauliflower mixture. Spoon mixture into a baking dish and sprinkle the remaining bread crumbs over the top.

Bake at 400 degrees for approximately 30 minutes or until puffy and browned.

Garnish with fresh parsley sprigs, if desired.

Yield: 4 servings of 1 cup each

Saturday, June 14, 2014


1 pkg (4-serving size) sugar-free gelatin, your choice of flavor/color
3/4 cup boiling water
1/2 cup cold water
ice cubes
1 cup melon balls, your choice of cantaloupe, honeydew, or watermelon

Dissolve the gelatin completely in the boiling water.

Combine the cold water and enough ice cubes to measure 1 1/4 cups; add to the gelatin mixture and stir until slightly thickened. Remove and discard any unmelted ice.

Measure out 1 1/3 cups of the gelatin and add the melon balls.

Divide into individual serving dishes  or pour into a medium serving bowl.

Beat the remaining gelatin mixture at high speed with an electric mixer until thickened and doubled in volume. Spoon over the gelatin in the dishes/bowl. Chill for 2 hours or until completely set.

Garnish with mint leaves, additional melon balls, etc, if desired.

Friday, June 13, 2014


2/3 cup brown rice
1 1/2 tbsp vinegar
1/2 tsp salt
1/4 tsp black pepper
1 garlic clove, crushed
1 tsp tarragon, optional
3 tbsp canola or olive oil
2 tbsp water
1 lb fully cooked ham, cut into bite-size cubes
1/4 cup fresh parsley, chopped fine
tomato slices to garnish dish

Cook the rice according to the package directions.

Combine the vinegar, salt, pepper, garlic, tarragon, oil and water, using a whisk.

Pour the dressing over the hot rice. Let stand until rice is completely cooled.

Mix the rice with the ham and parsley.

Line a pretty bowl with the tomato slices and place the salad in the center.

Yield: 4 servings.

Thursday, June 12, 2014


I received this recipe from Kraft Foods and since I love spinach and try to eat almonds on a regular basis it was perfect for me. I think this is a dip most diabetics can enjoy. As with all foods, enjoy this dip in moderation and with the whole-grain crackers or fresh veggies of your choice.

pkg.  (10 oz.) frozen chopped spinach, thawed, drained

oz.  (1/2 of 8-oz. pkg.) PHILADELPHIA Neufchatel Cheese, softened

cup  chopped PLANTERS Smoked Almonds

cloves  garlic, minced

Tbsp.  GREY POUPON Dijon Mustard

tsp.  black pepper

tsp.  KRAFT Grated Parmesan Cheese

 Reduced-fat thin wheat snack crackers (see note above about crackers)

PREHEAT oven to 350°F. Mix all ingredients except Parmesan cheese and crackers until well blended.
SPOON into 9-inch pie plate; sprinkle with Parmesan cheese.
BAKE 15 minutes. Serve with thin wheat snack crackers or cut-up fresh vegetables.
Variation: Use as a filling for mushroom caps. Remove stems from 24 medium button mushrooms; place, hollowed sides up, on baking sheet. Spoon 1 Tbsp. of the dip into each mushroom cap; sprinkle evenly with cheese. Bake at 350°F for 12 to 15 minutes or until heated through. Makes 12 servings, 2 mushroom caps each.

Wednesday, June 11, 2014

Whole Wheat Waffles

  • 1 1/2 cups White Whole Wheat Flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 2 tablespoons Splenda granulated
  • 1 large egg
  • 1 1/2 cups lukewarm low-fat milk
  • 1/3 cup coconut or canola oil

Preheat your iron while you make the waffle batter.
Whisk together the flour, baking powder, salt, and Splenda.
In a separate bowl, whisk together the egg, milk, and butter or oil.
Mix together the wet and dry ingredients, stirring just until combined. The batter will be a bit lumpy; that's OK.
Cook the waffles as directed in the instructions that came with your waffle iron.
Serve with fresh fruit and/or sugar-free maple-flavored syrup.
Yield: 3 1/2 round Belgian-style (deep-pocket) 7" waffles.

Note: I suggest eating a couple strips of bacon with a waffle to add additional protein to this recipe.

Tuesday, June 10, 2014


1/2 cup chopped pecans (or walnuts if you prefer)
1/8 tsp ground cinnamon
1 lb fresh spinach
1/2 red onion, sliced thin, optional
2 dozen fresh strawberries, hulled and sliced

Preheat oven to 350 degrees.

In a bowl, toss the pecans with the cinnamon; spread on baking sheet and bake at 350 degrees for 5 minutes. Allow to cool.

Toss pecans with the spinach, onion, and strawberries.

1 cup Splenda granulated
1 1/2 tsp dry mustard
1/2 cup cider vinegar
1 tsp salt
1 cup + 3 tbsp olive or canola oil
2 1/2 tsp poppy seeds

In a small saucepan, over low heat, cook Splenda, mustard, vinegar and salt until Splenda is dissolved. Remove from heat and stir in the oil and poppy seeds.

Refrigerate dressing to chill. This dressing will blend together and thicken while chilling.

To serve: Drizzle the chilled dressing over the salad mixture.

Note: This is a stock photo.

Monday, June 9, 2014


2 tbsp olive or coconut oil
1 lb lean ground beef
1 onion, chopped
1 large head of cabbage, chopped
1/4 cup chopped green bell pepper
1 cup beef broth
salt and pepper to taste

In a 4-quart saucepan, brown the ground beef in the oil. Add the onion and cook until tender; drain of any excess fat.

Add the cabbage to the pan and cook on medium heat until cabbage is almost crisp tender.

Add the broth, salt and pepper and cook until the cabbage is tender to your liking.

Wednesday, June 4, 2014


4 large egg whites
1/8 tsp salt
1 cup Splenda granulated
1 cup chopped pecans or other nuts
1 cup unsweetened shredded coconut
1/2 tsp vanilla extract
3 cups corn flakes cereal

Preheat oven to 250 degrees.
Light grease cookie sheets; set aside.

Beat egg whites with the salt until stiff; gradually add the Splenda, beating well.

Stir in the nuts, coconut, vanilla, and cereal.

Drop by spoonfuls onto the prepared baking sheets and bake at 250 degrees for 15 to 20 minutes until lightly browned.

Yield: 2 1/2 dozen.