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, February 27, 2015

APPLE PIE SMOOTHIE

1 cup sugar-free vanilla frozen yogurt
1/2 cup unsweetened applesauce
1 tsp fresh lemon juice
1/4 tsp ground cinnamon
Dash ground nutmeg
2 ice cubes
Extra ground cinnamon for garnish, optional
Cinnamon stick for stirring, optional

Place all ingredients in a blender container and process until creamy and smooth.

Yield: 2 servings










Thursday, February 26, 2015

MOLLY'S GREEN BEAN CASSEROLE

Yes, I do know that diabetics should eat fresh vegetables more than vegetable casseroles. Having said that, here is a recipe I found on the internet years ago after I was diagnosed with diabetes. It is much healthier than the traditional green bean casserole and is okay for us from time to time.

6 cups blanched frenched green beans ( I don't French cut mine, I just break them)
1 pint sour cream (we diabetics need to use fat-free or at least low-fat)
2 tablespoons water
1 teaspoon crushed red pepper flakes
4 strips bacon, fried crisp and broken into pieces
1 teaspoon Worcestershire sauce
pepper, to taste
2 cups Parmesan, grated
4 ounces sliced mushrooms, browned in a bit of butter
3 green onions, chopped

Preheat oven to 350 degrees F.
 
Mix sour cream, Worcestershire sauce, 1½ cups of the Parmesan cheese, pepper flakes, and pepper.
 
Stir in bacon, mushrooms, and green onions.
 
Add green beans and mix thoroughly.
 
Pour green beans in a 9 x 13-inch casserole dish which has been buttered.
 
Top with the rest of the Parmesan.
 
Bake until top begins to brown, 20 to 30 minutes.
 
If the green beans are bubbling, but the cheese isn't browning, turn it on broil for just a second. Let set for 10 to 15 minutes before serving.

Note: I believe I got this from RecipeLion but it has been so long I could be wrong.




COPYCAT RECIPE FOR WHOLE FOODS CALIFORNIA QUINOA SALAD

  • 1 cup quinoa
  • 1/4 cup balsamic vinegar
  • Zest of 2 limes
  • 1 mango, peeled and diced
  • 1 red bell pepper, diced
  • 1/2 cup shelled edamame
  • 1/3 cup chopped red onion
  • 1/4 cup unsweetened coconut flakes
  • 1/4 cup sliced almonds
  • 1/4 cup raisins (optional)
  • 2 tablespoons chopped fresh cilantro leaves
INSTRUCTIONS
  • In a large saucepan of 2 cups water, cook quinoa according to package instructions; set aside.
  • In a small bowl, whisk together balsamic vinegar and lime zest; set aside.
  • In a large bowl, combine quinoa, mango, bell pepper, edamame, red onion, coconut flakes, almonds, raisins and cilantro. Pour the balsamic vinegar mixture on top of the salad and gently toss to combine.
  • Serve immediately.

Yield: 4 to 6 servings


Note: This recipe is adapted from Damn Delicious

Wednesday, February 25, 2015

SOUTHWEST-STYLE COWBOY BEANS

2 1/2 cups dry pinto beans, rinsed and soaked overnight
4 quarts water
1 medium onion, quartered
1 tbsp salt
1 lb ground beef
1/2 lb chorizo or bulk breakfast sausage, casing removed; crumbled
1 small onion, chopped
1 large green bell pepper, chopped
3 garlic cloves, minced
1 can 14 1/2-oz recipe ready diced tomatoes - do not drain
1 can (6-oz) tomato paste
1 pkg (1.25-oz) taco seasoning mix

Place the water, soaked beans, and the onion into a large pot and bring to a boil. Reduce heat to low and cook, partially covered, for 1 1/2 hours or until the beans are tender. Add the salt and cook another half hour.

In a large skillet, combine the ground beef, sausage, bell pepper and garlic; cook, stirring often, until the meat is browned; drain in a colander.

Add the meat mixture, diced tomatoes, tomato paste and taco seasoning to the beans. Cook over medium heat for another half hour, stirring occasionally.

Note: If serving with cornbread, make homemade cornbread with white whole-wheat flour. If you prefer sweet cornbread, substitute Splenda granulated for the sugar in your recipe.



Tuesday, February 24, 2015

WHOLE WHEAT BLUEBERRY PANCAKES

1 1/4 cups whole wheat flour (my personal preference is white whole wheat but either is fine)
2 tsp baking powder
1 large egg
1 cup to 1 1/4 cup low-fat milk(batter should be thin enough to pour but not thin enough to run)
1/2 tsp salt
1 tbsp Splenda granulated
1/2 cup fresh or frozen blueberries

Sift the flour and baking powder together; set aside.

In a medium bowl, beat the egg, milk, salt, and Splenda together; stir in the flour mixture just until moistened. Gently fold in the blueberries (if using frozen, do not thaw).

Preheat a heavy skillet or griddle over medium heat and spray with nonstick cooking spray.

Pour 1/4 cup of batter onto the hot skillet or griddle per pancake. Cook about 1 1/2-2 minutes until bubbly, turn and cook until golden brown.

Yield: 10 pancakes

Vairation: Adding half a mashed ripe banana is tasty and adds more moisture.


BLUEBERRY-WALNUT GREEN SALAD

Note: Watch the sugar content of the dressing. Use your own sugar-free if you need to. You know your blood sugar levels and how to adjust.

1 pkg (10-oz) mixed salad greens
1 pint fresh blueberries
1/4 cup coarsely chopped walnuts
1/4 to 1/2 cup raspberry vinaigrette dressing
1/4 cup crumbled feta cheese

In a salad bowl toss the greens, blueberries, walnuts and dressing together. Sprinkle with the crumbled cheese.

Yield: 6 servings


Monday, February 23, 2015

CHEESY CHICKEN ROTINI

1 1/2 lbs boneless, skinless chicken breast cut into 1-inch pieces
2 cups water
3 cups uncooked whole-wheat rotini pasta
1 bag (16-oz) frozen broccoli, cauliflower, carrot blend
1 can (10-oz) diced tomatoes and green chilies, do not drain
6-oz processed cheese (Velveeta-type), cut into 1/2-inch cubes

Spray a large skillet with nonstick cooking spray; add chicken and cook over medium-high heat, stirring, for 5 minutes or until no longer pink.

Add the water to skillet, stir and bring to a boil.

Stir in the pasta and place lid on skillet.

Simmer over medium-low heat for approximately 10-12 minutes until the pasta is tender. Stir in remaining ingredients and cook, covered, for 5 to 7 minutes until cheese is completely melted and the veggies are crisp-tender. Stir frequently during cooking time.

Yield: 6 servings


Sunday, February 22, 2015

CARAMELIZED BRUSSELS SPROUTS WITH LEMON

1/4 cup extra virgin olive oil
4 cups Brussels sprouts, trimmed and halved lengthwise
2 tbsp water
1 tbsp lemon juice (about juice of half a lemon)
salt
pepper

In a 12-inch nonstick skillet heat 3 tablespoons of the olive oil over medium heat.

Arrange the sprouts in the pan in a single layer with cut sides down. Drizzle with the remaining oil and sprinkle generously with salt and some black pepper.

Cover skillet and cook for 3 minutes. Remove lid and sprinkle the sprouts with the water; cover and cook another 2 minutes. Sprouts should be just tender when pierced with a fork. They should be beginning to caramelize.

Remove lid and increase heat slightly. When the cut sides are well caramelized, toss sprouts in the pan and drizzle with the lemon juice; sprinkle with more salt and pepper to suit taste.

Yield: 6 servings
Per serving: 106 calories, 9 g fat, 0 mg cholesterol, 209 mg sodium, 6 g carbs, 2 g fiber, 2 g protein
(Remember fat from olive oil is a healthy fat so don't worry about the fat grams.)


Thursday, February 19, 2015

BROILED TILAPIA PARM

1/2 cup Parmesan cheese
1/4 cup butter, softened
3 tbsp light mayonnaise
2 tablespoons fresh lemon juice
1/4 teaspoon dried basil
1/4 teaspoon ground black pepper
1/8 teaspoon onion powder
1/8 teaspoon celery salt
2 pounds tilapia fillets

Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.

In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.

Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.

Monday, February 16, 2015

YUMMY CHOCOLATE LAYER CAKE

1/2 cup all-purpose flour
1 cup white whole-wheat flour
1 cup Splenda granulated
1/4 cup sugar*
1/2 cup unsweetened cocoa powder
1 1/4 tsp baking soda
1 tsp salt
1 cup buttermilk**
1 tbsp sugar-free applesauce
2/3 cup coconut oil
1 tsp vanilla extract
2 eggs

Preheat oven to 350 degrees.
Grease and lightly flour the bottoms only of two 8-inch round cake pans; set aside.

In a large mixer bowl, blend all ingredients at low speed until moistened then beat at medium speed for 3 minutes. Pour batter evenly into the two prepared pans.

Bake at 350 degrees for 25 to 30 minutes until a toothpick inserted in the center comes out clean. Remove from oven and cool in pans on wire rack for 5 minutes. Remove from pans and allow to cool completely on the wire rack.

Frost with your favorite sugar-free frosting or dust with "sugar-free" powdered sugar (directions below).

To make sugar-free powdered sugar:
Put 3/4 cup of Splenda Granular and 2 tablespoons cornstarch in a blender and blend until it is a very fine powder. 0 grams of sugar and only 4 carbs per tablespoon.

*If your diabetes is bad and you can't have any sugar, substitute Splenda.
**If you don't have buttermilk on hand, place 1 tablespoon of vinegar in a measuring cup and add enough milk to make 1 cup; stir and use as you would the buttermilk.


Note: File Photo

I made this today as a sheet cake in a 9 X 13-inch pan and frosted it with sugar-free chocolate frosting. It was very good and would make a good celebration, ie birthday, cake with a scoop of vanilla sugar-free ice cream.


Sunday, February 15, 2015

PEACH-BERRY CRUMBLE - DIABETIC VERSION

I saw a recipe last year in a Southern Living Magazine that really caught my attention. This crumble incorporates two of my very favorites - peaches and blackberries. Since I am a diabetic, I worked with the recipe and came up with this version for us diabetics. Yummy!

3 cups fresh peach slices (about 3 medium)
2 cups fresh blackberries*
large egg 
large egg yolk 
1 cup Splenda Granulated 
1/2 cup white whole-wheat flour
1/4 cup all-purpose flour
1/2 cup uncooked regular oats
1/4 teaspoon kosher salt 
1/2 cup butter, melted 
Sugar-free vanilla ice cream for serving, optional

Preheat oven to 375°. Place first 2 ingredients in an 11- x 7-inch (or 2-qt.) baking dish. Stir together egg, egg yolk, and next 4 ingredients with a fork until mixture resembles coarse meal. Sprinkle over fruit; drizzle melted butter over topping. Bake 40 to 45 minutes or until light brown and bubbly. Let stand 10 minutes; serve warm with ice cream.

*Blueberries work well in this recipe if you prefer them to the blackberries.




Thursday, February 12, 2015

MOCHA SWIRL CHEESECAKE

  • 44 Reduced-Fat Chocolate Wafers, crushed
  • 1/4 cup butter, melted
  • 2 tablespoons unsweetened cocoa powder
  • 1/4 cup SPLENDA® No Calorie Sweetener, Granulated
  • 3 (8 ounce) packages reduced-fat cream cheese
  • 3/4 cup SPLENDA® No Calorie Sweetener, Granulated
  • eggs
  • egg whites
  • 1 1/2 tablespoons cornstarch
  • 1/4 teaspoon salt
  • 3/4 cup reduced-fat sour cream
  • 2 teaspoons vanilla
  • 1 1/4 teaspoons instant espresso crystals
  • 2 (.55 ounce) packages Sugar-Free Swiss Miss Instant Cocoa Mix
  1. Preheat oven to 400 degrees F.
  2. Mix crust ingredients together, and press into a 9-inch springform pan. Place pan on a baking sheet and bake for 10 minutes. Remove from oven and cool to room temperature.
  3. Reset oven temperature to 325 degrees F.
  4. Beat cream cheese and SPLENDA® Granulated Sweetener together until well mixed and smooth. Add eggs, egg whites, cornstarch and salt. Mix until smooth. Add sour cream and vanilla; mix until well blended.
  5. Measure 1/2 cup of the cheesecake batter and pour into a small bowl. Add instant espresso crystals and cocoa mix. Stir until well combined.
  6. Pour half of plain batter over crust. Top with half of the coffee batter by placing rounded spoonfuls over the cheesecake batter. Gently swirl the coffee batter into plain batter with the tip of knife or spatula. Repeat with remaining batters.
  7. Bake 45-50 minutes or until center is almost set. Remove from oven and gently run metal spatula around rim of pan to loosen cheesecake (this helps prevent cracking). Let cool 20-25 minutes before covering and placing in the refrigerator. Refrigerate 4- 6 hours or overnight before serving.
Note:  This is a Splenda recipe.

Wednesday, February 11, 2015

MEXICAN BLACK BEAN PIZZA

This tasty pizza is okay for diabetics.

  • 1 (10 ounce) package refrigerated pizza dough - preferably whole-grain
  • 1 15 ounce can black beans, rinsed and drained
  • 2 tablespoons snipped fresh cilantro or parsley
  • 2 tablespoons salsa
  • 1 teaspoon ground cumin
  • 1/4 teaspoon bottled hot pepper sauce
  • 2 cloves garlic, quartered
  • 1 1/2 cups shredded Cojack or cheddar cheese (6 ounces)
  • 1/2 cup chopped red sweet pepper
  • 1/4 cup sliced green onion
  • 1/2 cup dairy sour cream
  • 2 tablespoons salsa
  • Lightly grease an 11- to 13-inch pizza pan. Unroll pizza dough and transfer to greased pan, pressing dough out with your hands. Build up edges slightly. Prick generously with a fork. Bake in a 425 degree F oven for 7 to 10 minutes or until lightly browned.
    2. 
    Meanwhile, in a blender container or food processor bowl combine black beans, cilantro or parsley, 2 tablespoons salsa, cumin, hot pepper sauce, and garlic. Cover and blend or process until smooth, stopping to scrape down sides if necessary.
    3. 
    Spread bean mixture over hot crust. Sprinkle with Cojack or cheddar cheese, chopped red sweet pepper, and green onion. Bake about 10 minutes more or until cheese melts and pizza is heated through.
    4. 
    In a small bowl combine sour cream and 2 tablespoons salsa. Serve pizza with sour cream mixture. Makes 4 servings.

Tuesday, February 10, 2015

BROWN "SUGAR" AND WALNUT BROWNIES

1/2 cup packed Splenda Brown Sugar Blend
1/2 cup unsalted butter, softened
2 large eggs
1 tbsp unsweetened applesauce
2 squares (1-oz each) unsweetened chocolate, melted
1/2 cup white whole-wheat flour
1 cup coarsely chopped walnuts

Preheat oven to 325 degrees.
Grease an 8-inch square baking pan; set aside.

In a large mixing bowl, beat the Splenda and butter until light and fluffy; beat in the eggs, one at a time along with the applesauce. Beat in the chocolate and when well blended beat in the flour until combined. Stir in the walnuts.

Pour the batter into the prepared baking pan and bake at 325 degrees for 25 minutes or until done.

Allow to cool in pan on a wire rack. When cool, cut into 24 bars.


BLACK-EYED PEA AND TOMATO SALSA

1 cup chopped tomatoes
1/4 cup chopped red onion
3 tbsp chopped poblano chile pepper (remove veins and seeds for less heat, if desired)
2 tbsp chopped fresh cilantro
2 1/2 tbsp fresh lime juice
1/4 tsp minced fresh garlic
1/8 tsp salt
1/8 tsp ground cumin
1/8 tsp freshly ground black pepper
1 can (15-16 oz) black-eyed peas, rinsed & drained

Place ingredients in a large bowl and toss to mix well.


Note: This recipe is from an old Cooking Light magazine in my collection.  I suggest serving with Beanito Chips for a healthy snack or side.

Thursday, February 5, 2015

COLLARD GREEN CARBONARA

Note: Be sure to use pasteurized eggs. These eggs only cook from the heat in the hot pasta.

12-oz uncooked whole-wheat pasta
6 slices thick hickory-smoked bacon slices, cut-up
1 medium-size red onion, halved and sliced
2 garlic cloves, minced
4 cups firmly packed chopped collard greens
3 large pasteurized eggs, lightly beaten
1 large pasteurized egg yolk, lightly beaten
1 tsp kosher salt
1 tsp freshly ground black pepper
1/2 tsp dried crushed red pepper
3 cups (12-oz) freshly shredded Parmigiano-Reggiano cheese

Cook pasta according to the package directions.

While pasta cooks, cook bacon in a large skillet over medium-high heat for 5 minutes or so until crisp; using a slotted spoon remove to paper towels to drain. Leave drippings in skillet.

Saute' the onion slices in the hot drippings until golden brown and tender. Add the garlic and saute' 1 minute; add greens and saute' 5 minutes. Remove skillet from the heat. Stir in the bacon.

In a large bowl, whisk together the eggs, egg yolk, salt, black pepper and red pepper with 2 1/2 cups of the cheese.

Drain the pasta, reserving 1/2 cup of the water. Immediately pour the hot pasta into the egg mixture and toss to coat. Add the greens mixture and toss to combine. If needed, add in a little of the reserved pasta water (as little as possible).

Sprinkle the remaining cheese overall.

Yield: 6 to 8 servings.


Note: This is my diabetic version of an old Southern Living recipe.

Wednesday, February 4, 2015

HOMEMADE FRENCH ONION DIP

When you want a good dip recipe, give this dip a try. Onions are antioxidant rich (healthy) and the ingredients used here will give you a dip much healthier than what you buy ready-made. Serve with healthy whole-grain crackers, baked chips or with some fresh veggies.

1 tbsp extra-virgin olive oil
4 cups finely chopped onions
1/2 tsp salt
1 can (14-oz) reduced sodium beef broth
2 tsp onion powder
2 tbsp white vinegar
1 cup reduced-fat or fat-free sour cream
1/3 cup nonfat plain Greek yogurt

Heat the olive oil in a large skillet over medium heat; add onions and salt to skillet. Cook, stirring occasionally until onions are starting to brown, approximately 6 to 10 minutes.

Add the broth to the skillet and scrape skillet to loosen any browned bits. Simmer mixture 10 to 20 minutes until broth is almost all gone. Cook another 8 to 10 minutes on medium-low until onions are a deep golden brown. Stir in the onion powder then the vinegar; cook 1 - 2 minutes until vinegar is evaporated.

Remove skillet from the heat and allow mixture to cool for 20 minutes.

In a medium bowl, combine the sour cream and yogurt; stir in the onion mixture.

Refrigerate at least 20 minutes for the flavors to blend before serving.

Note: File Photo

Monday, February 2, 2015

BROCCOLI, BACON, EGG CASSEROLE

I have a hard time making myself eat eggs but can do them some when I have them mixed in with something else. This is a pretty good way for me to get them down and is a great recipe for diabetics.

  • 12 large eggs
  • 16 ounces sour cream
  • 12 ounces cheddar cheese, shredded
  • ½ pound bacon, cooked and chopped
  • 1 cup broccoli, cooked and chopped
  • ½ teaspoon salt
  • dash pepper

  • Preheat oven to 350 F.
  • Put eggs and sour cream in blender with salt and pepper. Blend well.
  • Put half the cheese into a 9X13 baking pan, followed by the bacon, the broccoli and then the rest of the cheese.
  • Pour the egg mixture over the whole thing.
  • Bake 45-55 minutes, until top is golden brown and toothpick inserted into the center comes out clean.

  • Note: This recipe is from lowcarbyum