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.



Thursday, December 11, 2014

JANE'S 7-LAYER SALAD

1 head lettuce, broken up
1 head cauliflower, broken up
1 large purple onion, sliced thin
1 box frozen peas, thawed
1 lb bacon, fried, drained, crumbled
1 1/2 cups low-fat mayonnaise (I use mayo made with olive oil)
1/4 cup Splenda Granulated
6-oz can Parmesan cheese

Mix the Splenda and mayonnaise together; set aside.

Layer the ingredients, in the order listed above, in a large bowl or an oblong glass baking dish.

Spread the mayonnaise mixture over the top of the salad and sprinkle the cheese overall.

Cover salad and let set overnight.

Toss before serving.



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.