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.

Monday, April 28, 2014

BLUEBERRY SOUR CREAM CORN MUFFINS

3/4 cup white whole-wheat flour
1/4 cup all-purpose flour
3/4 cup cornmeal
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 egg, beaten
1 cup fat-free sour cream
1/3 cup thawed frozen unsweetened apple juice concentrate
1 12 cups fresh or frozen (do not thaw) blueberries
2/3 cup whipped cream cheese
2 tbsp no-sugar-added blueberry fruit spread

Preheat oven to 400 degrees.
Grease 12 medium-size muffin cups or use paper liners; set aside.

Combine the flours, cornmeal, baking powder, baking soda, and salt in a medium mixing bowl.

Combine the egg, sour cream, and juice concentrate in a small bowl; add to the flour mixture, mixing only until moistened.  Very gently stir in the blueberries.

Spoon the batter into the prepared muffin cups, filling each one about 3/4 full.

Bake at 400 degrees for 18 to 20 minutes or until golden brown. Remove from oven and allow to stand in the pans for 5 minutes on a wire rack.

Remove muffins from pan and allow to cool slightly.

In a small bowl combine the cream cheese and fruit spread; serve with warm muffins.



Sunday, April 27, 2014

SIMPLE BANANA PANCAKES - NO FLOUR

You can replace flour and sugar with protein and potassium when you make these simple pancakes using only egg and banana.

1 large egg
1 large banana

In a small bowl, peel and slice the banana.

Mash banana and beat in the egg to combine well.

Spray a medium skillet with nonstick cooking spray and heat over medium heat. Pour batter onto skillet, one-fourth cup at a time.  Cook until browned, turn and cook until browned on both sides.

May eat as is, use instead of bread for a breakfast sandwich, or enjoy with some sugar-free syrup.

Yield: 3 pancakes

File photo. In my opinion these pancakes with not fluff up as much as in this picture.

Friday, April 25, 2014

ROLLED ITALIAN MEATLOAF

1 1/4 lb extra-lean (at least 90% lean) ground beef
3/4 lb bulk Italian sausage
1 large egg
1 can (8-oz) pizza sauce
1/4 cup Italian-style bread crumbs
1/4 tsp black pepper
8-oz shredded Italian cheese blend
2 cups loosely packed fresh baby spinach leaves

Preheat oven to 350 degrees.

In a large bowl, mix the meats with the egg, 1/2 cup of the pizza sauce, bread crumbs, and pepper; combine well.

On a sheet of foil, pat the meat mixture into a 12 x 8-inch rectangle. Sprinkle evenly with the cheese, gently pressing into the meat. Top cheese with the spinach.

Starting at a short end, roll up tightly, using the foil to get started; tuck in spinach leaves as you go. Seal the ends and place seam side down in an ungreased 12 x 8-inch (2-quart) baking dish.

Bake for 1 hour. Spread the remaining pizza sauce over the top of the roll. Bake another 15 minutes or until a meat thermometer inserted in the meat reads 160 degrees.

Let roll stand 10 minutes before slicing to serve. Cut into 8 slices.


Note: Be sure you roll tightly!

Thursday, April 24, 2014

CELEBRATION GREEN SALAD WITH FRUIT

1 bag (10-oz) torn mixed salad greens
1 can (11-oz) mandarin orange segments, drained, rinsed, drained
1/2 cup thinly sliced red onions
1 cup coarsely chopped toasted walnuts
1 pkg (4-oz) crumbled Feta cheese
your favorite sugar-free or low-sugar dressing

In a large salad bowl toss the greens with the oranges, onions, walnuts, and cheese; add dressing and mix lightly.

Yield: 6 servings


Note: I prefer a raspberry vinaigrette dressing but that is just my opinion.

Wednesday, April 23, 2014

QUICK AND EASY HAMBURGER SOUP

1 lb lean ground beef
1/4 cup chopped onion
1 clove garlic, minced
1 1/2 cups diced potatoes
1 cup sliced celery
1 pkg (1lb) frozen mixed vegetables
3 cups water
2 cans (10.5-oz each) condensed beef broth
1 can (14.5-oz) diced tomatoes, do not drain
1 tbsp Worcestershire sauce

In a large saucepan or Dutch oven, cook beef, onion and garlic, over medium-high heat until beef is cooked through; drain in a colander and rinse with hot water. Wipe out pan with a paper towel to get any remaining fat. Return beef mixture to the pan.

Stir the potatoes, celery, mixed vegetables, water, broth, tomatoes, and Worcestershire sauce into the beef mixture. Allow mixture to come to a boil then lower heat and simmer for 20 minutes or until vegetables are tender. Stir occasionally during the cooking process.

Ladle into serving bowls to serve and serve with a whole-grain crusty bread or whole-grain crackers, if desired.

Note: Use the condensed beef broth (sold with the soups) rather than ready-to-use beef broth for a stronger beef flavor.


Note: This is a recipe I got from Pillsbury years ago.

Tuesday, April 22, 2014

SANTA FE DIP

3 oz sun-dried tomatoes (not packed in oil!)
2 jars (7-oz each) roasted red peppers, rinsed and drained
2 garlic cloves, minced
1 1/2 tsp ground cumin
1 tsp fresh lemon juice
1/4 cup chopped fresh cilantro
1/4 cup chopped green onion
4-oz reduced-fat Neufchatel cream cheese, softened
Hot pepper sauce, to suit your taste
Fresh diced tomato, chopped red onion, fresh cilantro for garnish, if desired.

Soak the tomatoes in hot water for 5 minutes; drain, reserving 3 tablespoons of the soaking liquid.

In a food processor (or blender) process peppers, tomatoes, garlic, cumin, lemon juice, cilantro, and green onion until smooth.

Add the Neufchatel cheese to processor; process until smooth, adding the reserved tomato liquid to thin to the desired consistency while using a rubber or silicone spatula to scrape down the sides as needed.

Add the hot sauce and taste to adjust seasoning, if needed.

Don't ruin this healthy dip by serving it with unhealthy dippers. Serve with fresh veggies, baked tortilla chips, or whole-grain crackers.

Per a serving size of 2 tablespoonfuls: 35 calories, 1 g total fat, 5 g carbs, 3 mg cholesterol, less than 1 g fiber, 1 g protein, 163 mg sodium


Monday, April 21, 2014

FIESTA MEATBALLS

1 egg
1 1/2 tsp Worcestershire sauce
1/4 cup finely chopped onion
1/4 cup finely chopped celery
2 1/2 tsp garlic salt, divided
1/4 tsp black pepper
1 lb ground beef
1 cup soft whole-grain bread crumbs
1 tbsp cornstarch
1 cup beef broth
1 can (14.5-oz) stewed tomatoes
2 cups sliced zucchini
1 tsp dried oregano
1/2 tsp Splenda granulated
1/2 tsp dried basil
fresh basil leaves for garnish, if desired

Preheat oven to 375 degrees.

In a large mixing bowl, combine the egg, Worcestershire sauce, onion, celery, 1 1/2 teaspoons of the garlic salt, and the pepper.  Add the beef to the mixture and mix well.

Sprinkle the bread crumbs over the beef mixture and mix just until combined. Shape mixture into 2-inch size balls and place in an ungreased 15 x 10 x 1-inch baking pan.

Bake meatballs at 375 degrees for 20 minutes or until the meat is no longer pink.

While the meatballs bake, combine the cornstarch and broth in a saucepan until smooth. Stir in the tomatoes, zucchini, oregano, Splenda, basil, and remaining garlic salt. Bring the mixture to a boil and cook, stirring, for 2 minutes or until thickened.

Drain the meatballs by pouring into a heat-proof colander and wipe out the pan with a paper towel. Return meatballs to the pan and pour the vegetable mixture over all: bake another 10 minutes or until heated through.




Saturday, April 19, 2014

PORK CHOPS IN MUSTARD SAUCE

4 (3/4-inch thick) bone-in center-cut pork chops
1/4 tsp salt
dash of black pepper
2 tsp olive oil
1 1/2 cups cooking wine
1/3 cup honey
1/4 cup Dijon mustard

Sprinkle the salt and pepper over the chops.

Heat olive (or coconut) oil in a large nonstick skillet over medium-high heat.  Add chops and cook 3 to 4 minutes on each side until browned. Remove chops from pan.

Add the wine, honey, and mustard to the pan and bring to a boil; cook 3 minutes.

Return the chops to the pan, reduce the heat and simmer 12-14 minutes, turning after 6 minutes.

Note: This recipe contains honey however there is an excellent carb to protein ratio making this okay for most diabetics.

Approximate per 1 chop with 3 tablespoons sauce: 308 calories, 11g (3.5 sat) fat, 25 g carbs, 25 g protein.


Friday, April 18, 2014

TERIYAKI BEEF AND PINEAPPLE LETTUCE WRAPS

1 lb lean ground beef
1/4 tsp salt
1/8 tsp black pepper
1 can (8-oz) pineapple tidbits in their own juice, drained, reserving liquid
2 tbsp teriyaki baste and glaze sauce
1 tbsp cornstarch
2 green onions, sliced
1/4 cup diced red bell pepper
5 large leaves Bibb (or Romaine) lettuce

In a 10-inch skillet, cook the beef over medium-high heat, stirring occasionally, until thoroughly cooked; drain. Stir in the salt and pepper.

In a small bowl, mixed 1/2 the reserved pineapple juice with enough water to make up for the other half of the juice; stir in the sauce and cornstarch. Stir the mixture into the cooked ground beef; cook and stir until thick and bubbly.

Stir the pineapple, onions, and bell pepper into the mixture; cook 1 to 2 minutes, stirring occasionally, until heated through.

Spoon approximately 1/2 cup of the mixture into each lettuce leaf, roll up to serve.


Note: There is a small amount of sugar in the sauce and natural sugar in the pineapple and juice but the protein in the beef and the lettuce instead of bread makes this an okay meal for most diabetics.

Wednesday, April 16, 2014

ORANGE SPICED CARROTS

2 1/2 cups sliced carrots
1/2 tbsp Splenda Brown Sugar Blend
1 1/2 tsp cornstarch
1/2 cup orange juice
1/8 heaping tsp ground ginger
1/8 tsp ground nutmeg
pinch ground cinnamon
Finely chopped fresh parsley for garnish, optional

Place carrots in a saucepan and add enough water to make 1-inch; bring to a boil. Reduce heat and simmer 7 to 9 minutes until carrots are crisp tender. Drain carrots and set aside; keep warm.

In the same pan you cooked the carrots in, combine the Splenda, cornstarch, orange juice, ginger, nutmeg, and cinnamon; stir until smooth. Bring to a boil and boil while stirring for 1 minute.

Return carrots to the pan and cook, stirring, over low heat until heated through.

Sprinkle with parsley if desired before serving.

Yield: 4 to 5 servings.


Note: I got this recipe from TOH several years ago.

Tuesday, April 15, 2014

BROCCOLI DIP

1 cup fat-free sour cream
1 cup plain Greek yogurt
1 cup light mayonnaise
1 packet dry vegetable soup and recipe mix
1 can (8-oz) water chestnuts, drained and chopped
1 cup finely chopped fresh broccoli

In a medium bowl, blend the sour cream, yogurt, and mayonnaise; stir in the soup mix. Add the chopped water chestnuts and broccoli, stirring to combine well.

Cover dip and refrigerate at least two hours for the flavors to blend.

May be serve with fresh vegetables or an assortment of whole-grain crackers.

Note: This is a stock photo.

Monday, April 14, 2014

SMOKY PAN-GRILLED PORK CHOPS

1 tsp ground cumin
1 1/2 tsp Splenda Brown Sugar Blend
1/2 tsp hot smoked paprika
1/4 tsp salt
1/4 tsp freshly ground black pepper
4 (1 lb total) boneless center-cut pork chops
Nonstick cooking oil spray

Make a seasoning rub by combining the cumin, brown sugar, paprika, salt, and pepper; rub evenly over chops.

Heat a grill pan over medium-high heat; coat with cooking spray.

Add the pork chops to the grill pan; cook 5 to 6 minutes per side or until cooked through.

Yield: 4 servings
Per serving: 224 calories, 4.3 g carbs, 24.8 g protein, 201 mg sodium


Note: This is a recipe I got a few years ago from Cooking Light magazine.

Saturday, April 12, 2014

OPEN-FACED GROUND BEEF PHILLIES

1 lb lean ground beef (no fatter than 80/20!)
1 med-size green bell pepper, cut into 1/2-inch strips
1 med-size red bell pepper, cut into 1/2-inch strips
1 small onion, cut into thin wedges
1/2 cup low-sugar cream Italian salad dressing
1 loaf (12-inches long) whole-grain French or Italian bread, halved lengthwise
4 slices thinly sliced Provolone cheese, quartered

In a medium to large skillet, crumble and cook the ground beef with the bell peppers and onion. Cook until the beef is completely browned, stirring occasionally; drain well.

Stir half of the salad dressing into the beef mixture. Spread other half of dressing on the cut sides of the bread.

Place both halves of the bread, cut sides up, on an ungreased cookie sheet; broil 4 to 6-inches from the heat for 3 to 5 minutes until lightly toasted. Remove from broiler.

Evenly divide the beef/peppers mixture between the two halves of bread and spread to cover. Top with the cheese pieces and return to the broiler for 2 to 3 minutes until cheese is melted.

Cut each half of the bread into 2 pieces to serve 4.



Thursday, April 10, 2014

COLORFUL OVEN VEGETABLES

1/3 cup butter*
1/2 tsp dried thyme
1/4 tsp salt
1/4 tsp pepper
3 cups cauliflowerets
2 cups broccoli florets
6 medium carrots, julienned
3 small onions, quartered

Place butter in a shallow 3-quart baking dish; place in a 400 degree oven for 5 minutes or until melted. Stir in thyme, salt and pepper. Add vegetables and toss to coat.

Cover dish and bake at 400 degrees for 25-30 minutes. Vegetables should be crisp tender.

*Makes this dish even more healthy by using half butter and half olive oil.


Wednesday, April 9, 2014

FRUIT AND VEGGIE CHICKEN STIR-FRY

1 tbsp olive or coconut oil
1 lb boneless skinless chicken thighs cut into bite-size chunks
2 cups fresh sugar snap peas, trimmed
1 large red bell pepper, cut into bite-size pieces
3 garlic cloves, minced
2 cups fresh pineapple chunks
1/4 cup Asian Toasted Sesame Dressing
1 tbsp lite soy sauce
2 green onions, cut diagonally into thin slices

Heat the oil in a wok or large skillet over medium-high heat.

Add the chicken, snap peas, bell pepper, and garlic; stir-fry 4 to 5 minutes or until the chicken is done.

Add the pineapple to the skillet and stir-fry another 2 minutes or until heated through.

Combine the dressing and soy sauce; stir into the pan.

Remove from the heat and stir in the onions.


Tuesday, April 8, 2014

CHOCOLATE CHIP-BANANA BREAD

1/4 cup butter, softened
3/4 cup Splenda granulated
2 large eggs
3/4 cup low-fat sour cream
1 cup fully ripe mashed bananas (usually around 3 bananas)
1 cup white whole-wheat flour
1/2 cup garbanzo bean flour
1 1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
3/4 cup sugar-free chocolate chips
1/2 cup chopped pecans, optional but suggested for diabetics

Preheat oven to 350 degrees.
Grease and lightly dust with flour an 8-inch loaf pan; set aside.

In large mixer bowl, beat butter and Splenda until blended.  Add the eggs and sour cream; mix well.  Add the bananas.

Combine the flours, baking powder, baking soda, and salt; add to the banana mixture and mix just until moistened. Stir in the chocolate chips and pecans.

Pour the batter into the prepared loaf pan and bake at 350 degrees for 1 hour or until a wooden toothpick inserted in the center comes out clean.

Remove from oven and cool in pan for 5 minutes. Loosen sides and transfer bread from the pan to a wire rack to cool completely before slicing.

Keep leftovers refrigerated.


Monday, April 7, 2014

IRON SKILLET OVEN PORK CHOPS

6 (3/4" thick) loin pork chops
3/4 cup ketchup
1/3 cup hot water
2 tbsp vinegar
1 tbsp Worcestershire sauce
1 1/2 tsp Splenda Brown Sugar Blend
1/2 tsp freshly ground black pepper
1/2 tsp chili powder
1/2 tsp paprika

Preheat oven to 375 degrees.

Place pork chops in a heavy cast iron skillet.

In a small mixing bowl, combine the ketchup, water, vinegar, Worcestershire sauce, Splenda, pepper, chili powder, and paprika; pour over the chops.

Bake, uncovered, for 1 hour or until chops are cooked through and are tender.

Approximate nutritional info per chop: 160 calories, 14 g carbs, 16 g protein


Wednesday, April 2, 2014

GRILLED TANDOORI CHICKEN THIGHS

1 cup plain 2% Greek yogurt
1/4 cup grated onion
1 1/2 tbsp grated peeled fresh ginger
1 tbsp ground cumin
1 tsp ground red pepper
1/2 tsp ground turmeric
5 garlic cloves, minced
8 boneless, skinless chicken thighs
1/2 tsp salt
1 tbsp canola oil

Combine the yogurt, onion, ginger, cumin, red pepper, turmeric, and garlic in a bowl, stirring well.  Scrape mixture into a large zip-top plastic food bag; add chicken and seal.  Marinate in refrigerator for 2 hours.

Remove chicken from bag and discard the marinade.

Sprinkle both sides of the chicken with salt.

Preheat grill to medium-high heat and brush grill rack with the oil.

Arrange chicken on grill and grill 6 to 8 minutes per side or until cooked through.

Yield: 4 servings of 2 thighs
Per serving: 298 calories, 6 g carbs, 31 g protein




Tuesday, April 1, 2014

GARLIC FRIED TROUT

2 1/4 lbs trout or walleye fillets (6-oz each), skin removed
1 cup milk
1 cup seasoned dry bread crumbs
10 to 12 garlic cloves
1/4 cup olive oil
1/4 cup vegetable oil

Arrange the fillets in a single layer in a 13 x 9-inch baking dish; pour milk over fillets, turning to coat. Cover with plastic wrap and refrigerate 12 hours to overnight.

Place bread crumbs in a shallow dish.

Drain and discard the milk from the fish. Dredge fillets in the bread crumbs to coat. Place the coated fillets on a wax-paper lined baking sheet and chill for 30 minutes.

Place each garlic clove under the flat side of a knife. Strike flat side of knife blade with heel of hand to break cloves open.

In a 12-inch skillet, heat the oils and 5 or 6 of the garlic cloves over medium heat; add fish fillets. Fry 7 to 9 minutes or until golden brown, turning over once to brown both sides. After turning fillets, add remaining garlic cloves.

Drain fish on paper towels before serving.

Yield: 6 servings
Per serving: 426 calories, 16 g carbs, 38 g protein
Exchanges: 1 starch, 4 1/2 lean meat, 2 fat