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.

Tuesday, March 31, 2015

YUMMY NACHOS

1 lb lean ground beef
1 onion, diced fine
salt and pepper to taste
2 cups low-fat shredded Mexican-Blend cheese
1 can (16-oz) low-fat refried beans
1 pkg (approx. 15-oz) baked tortilla chips
1 fresh jalapeno pepper, seeded and sliced thin*
Optional topping ideas: sour cream, chopped fresh cilantro, salsa, sliced green onion, diced fresh tomatoes

In a large nonstick skillet, over medium heat, brown the beef with the onion, salt and pepper. Stir, breaking up into crumbles as it cooks. When no longer pink, drain in a colander.

Meanwhile, arrange the chips on a large microwavable platter; spread the beans over the chips. Layer with half the cheese, the meat mixture, then the remaining cheese. Arrange the jalapeno peppers over the top.

Microwave nachos on medium-high until the cheese is melted. Serve immediately with your choice of toppings.

Yield: 6 servings



Monday, March 30, 2015

CAULIFLOWER SALAD

1 head cauliflower, cut into florets
1/4 cup low-fat plain yogurt
1/4 cup fat-free mayonnaise
2 teaspoons yellow mustard
1/4 teaspoon salt
1/4 teaspoon black pepper
1 cup frozen peas, thawed
1 cup sliced celery
1/4 cup chopped onion
1/4 cup reduced-fat shredded Cheddar cheese
2 tablespoons bacon bits


In a large pot of boiling water, cook cauliflower 8 to 10 minutes, or until fork-tender. Drain and let cool.

In a large bowl, whisk yogurt, mayonnaise, mustard, salt, and pepper. Add cauliflower and remaining ingredients to dressing; mix well. Cover and refrigerate until ready to serve.

Yield: 8 servings
Per serving:  60 calories, 1.3 g fat, 8.6 g carbs, 2.8 g fiber, 4.6 g protein

Source: Mr. Food's Everyday Diabetic Recipes


OVEN FRIED ZUCCHINI STICKS

This is a healthy recipe from LifeScript.

  • Canola or olive oil cooking spray
  • 1/2 cup whole-wheat flour
  • 1/2 cup all-purpose flour
  • 2 tablespoons cornmeal
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 1 1/2 pounds zucchini, (about 3 medium), cut into 1/2-by-3-inch sticks
  • 2 large egg whites, lightly beaten
Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
Combine flours, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray.
Bake on the center rack for 10 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 8 to 10 minutes more. Serve hot.



Friday, March 27, 2015

CAULIFLOWER PIZZA CRUST

I do not do gluten-free as my doctors recommend against it. However I know some of you do and are always looking for recipes. You might like this one.

Cauliflower Pizza Crust

Ingredients
  • 4 cups raw cauliflower rice (about one medium head)
  • 1 egg, beaten
  • 1/3 cup goat cheese or ricotta cheese
  • 1 tsp dried oregano
  • Pinch of salt
  • Pinch of cayenne pepper (optional)
Directions 
  1. Preheat the oven to 400 degrees F, then begin to make the cauliflower rice.
  2. Cut the cauliflower head into florets and add them, in batches, to a food processor. Pulse each batch until the cauliflower turns into a rice-like texture.
  3. There are two ways to cook the cauliflower rice – on the stovetop or in the microwave. To cook on the stovetop, fill a large pot with an inch of water and bring it to a boil. Then, add the cauliflower rice, cover the pot, and let it cook for about 4 to 5 minutes – draining it into a fine-mesh strainer afterward. To cook in the microwave, place the rice cauliflower in a microwave-safe bowl and cook for 7 to 8 minutes, letting it rest after for a few minutes but fluffing the rice every so often.
  4. After straining the cauliflower rice, transfer to a clean, thin dishtowel and twist the towel around the rice to get all the excess moisture out – or, pat the rice firmly with paper towels until all the excess moisture is gone. There’s a surprising amount of moisture in there, but it’ll be worth it to make sure the crust is dry.
  5. Put the drained rice into a large bowl and add the egg, cheese, and spices. Mix together thoroughly.
  6. Line a baking sheet with parchment paper (a must) and then press the dough onto the baking sheet into the shape you’d like. Try to keep the dough about 1/3-inch thick, and a little thicker around the edges if you’d like a traditional crust shape.
  7. Bake the crust for about 35 to 40 minutes, or until the crust is firm and golden-brown. Then, remove from the oven and add sauce, cheese, and your toppings of choice before returning the pizza back to the oven for about 5 to 10 minutes (cook until the cheese is bubbly).
  8. Let the pizza rest for a few minutes, then cut into slices and serve.
  9. Enjoy!
Recipe adapted from Detoxinista

Thursday, March 26, 2015

MEDITERRANEAN BAKED CHICKEN WITH LEMON

1 cup olive oil
1/2 cup lemon juice
6 garlic cloves, minced
1 tsp salt
1 tsp dried thyme
1/2 tsp pepper
1/4 tsp ground allspice
1/4 tsp ground nutmeg
8 boneless skinless chicken breast halves (about 6-oz each)
3 medium lemons, sliced thin

Spice Blend:
2 tsp paprika
1/2 tsp garlic salt
1/2 tsp lemon-pepper seasoning
1/4 tsp ground allspice
1/8 tsp ground cinnamon

In a small bowl, whisk together the oil, lemon juice, garlic, and spices until blended. Pour 1 cup of the mixture into a large resealable plastic bag. Add the chicken, seal bag and turn to coat. Refrigerate for 1 hour. Cover the remaining marinade and refrigerate.

Preheat oven to 350 degrees.

Arrange the lemon slices in two greased 11 x 7-inch baking dishes.

Drain marinade from chicken and discard marinade.

Place the chicken over the lemon slices in the baking dishes.

Mix the spice blend together and sprinkle evenly over the chicken. Drizzle the reserved marinade over all.

Bake, covered, 35-40 minutes or until a meat thermometer reads 165 degrees.

Serves 8
Per serving: 385 cal, 26 g fat (4 g sat) (remember olive oil is a very good fat), 94 mg cholesterol, 469 mg sodium, 4 g carbs, 1 g fiber, 34 g protein

Note: This recipe is from Taste of Home, 2014.

Tuesday, March 24, 2015

VEGGIE-BEEF RAGOUT

4 cups uncooked whole-wheat spiral pasta
1 lb very lean ground beef
1 large onion, chopped
3 garlic cloves, minced
2 cans (14.5-oz each) Italian diced tomatoes, undrained
1 jar (24-oz) low-sugar meatless spaghetti sauce
2 cups finely chopped fresh kale
1 pkg (9-10 oz) frozen peas, thawed
3/4 tsp garlic powder
1/4 tsp pepper
Grated Parmesan cheese, optional

Cook pasta according to the package directions.

Meanwhile, in a Dutch oven or very large saucepan, cook beef, onion, garlic cloves over meat heat until the meat is no longer pink. Stir mixture during cooking to break up the beef into small crumbles; drain in a colander.

Return beef mixture to pan and stir in the tomatoes, spaghetti sauce, kale, peas, garlic powder and pepper. Bring mixture to a boil, reduce heat and simmer, uncovered 8 to 10 minutes.

Drain the pasta and stir it into the sauce mixture.

Serve with a sprinking of the grated Parmesan, if desired.

Yield: 8 servings
Per Serving of 1 12 cups without cheese: 302 calories, 5 g fat (2 g sat), 35 mg cholesterol, 837 mg sodium, 43 g carbs, 7 g fiber, 20 g protein.
Diabetic Exchanges: 2 starch, 2 lean meat, 2 vegetables

The idea for this recipe came from an old Healthy Cooking magazine.


Monday, March 23, 2015

BUFFALO CHICKEN SALAD

1
lb.  boneless skinless chicken breasts, cut into strips
1
Tbsp.   plus 1 tsp. hot pepper sauce, divided
1
pkg.  (10 oz.) torn salad greens
2
stalks  celery, sliced
2
 carrots, peeled, sliced
1/2
cup  KRAFT Lite Ranch Dressing
1/4
cup  ATHENOS Crumbled Blue Cheese

HEAT large nonstick skillet on medium-high heat. Add chicken; cook and stir 4 to 5 min. or until done. Stir in 1 Tbsp. hot sauce.
COVER platter with salad greens; top with celery and carrots. Drizzle with dressing.
TOP with chicken, cheese and remaining hot sauce.
Yield: 6 servings
Source: Kraft Foods

Sunday, March 22, 2015

SPINACH AND ARTICHOKE RIGATONI

3 cups uncooked whole-wheat rigatoni
1 pkg (10-oz) frozen creamed spinach
1 can (14-oz) water-packed artichoke hearts, rinsed, drained, quartered
2 cups shredded part-skim mozzarella cheese, divided
1/4 cup grated Parmesan cheese
1/2 tsp salt
1/4 tsp pepper

Preheat broiler.
Grease a 2-quart broiler-proof casserole dish; set aside.

Prepare both the rigatoni and the spinach according to their package directions. When draining pasta save 1/2 cup of the water. Return pasta to pan.

Stir the artichoke, 1/2 cup of the mozzarella cheese, Parmesan cheese, salt, pepper, and the cooked spinach into the pasta. If desired, use some of the reserved pasta water to thin mixture.

Place the pasta mixture into the prepared baking dish and top with the remaining mozzarella cheese.

Broil dish 4 to 6-inches from the heat for 2 minutes or until the cheese is melted.

Yield: 4 servings
Per serving: 448 calories, 14 g fat (8 g sat), 54 g carbs, 3 g fiber, 28 g protein

Note: The carb count is rather high but so is the protein count. Diabetics should have at least 1/3 as many protein grams and carb grams. This recipe has over half as many protein grams as it does carb grams.




Saturday, March 21, 2015

THREE-PEPPER GUACAMOLE

3 tbsp + 1/4 cup minced fresh cilantro, divided
4 tbsp finely chopped onion, divided
3 tbsp minced seeded jalapeno pepper
1 tbsp minced seeded serrano pepper
2 tsp chopped chipotle pepper in abodo sauce
3 garlic cloves, minced
1/2 tsp salt
4 medium-size ripe avocados, peeled and cubed
1/3 cup finely chopped tomatoes
Baked tortilla chips for serving

In a large bowl, combine the 3 tablespoons of cilantro, half the onion, the peppers, garlic and salt; mash together using a fork. Stir in the avocados. Gently fold in the tomatoes with the remaining onion and cilantro.

Serve with the tortilla chips.

Note: When handling the peppers it is best to wear disposable gloves. Do not touch eyes while handling peppers!

Per 1/4 cup serving: 76 calories, 7 g fat (1 sat), 0 cholesterol, 82 mg sodium, 4 g carbs, 3 g fiber, 1 g protein
Diabetic exchange: 1 1/2 fat



Note: This is an old TOH recipe and picture.

Friday, March 20, 2015

HAMBURGER CASSEROLE

I took a recipe from Reynolds Kitchen and redid it to make it diabetic-friendly. I love a good comfort food casserole and this is one I can enjoy.

1 pound of whole-wheat elbow macaroni
6 strips of chopped bacon
1 small diced yellow onion
1 pound of very lean ground beef
28 ounce can of crushed tomatoes in juice
3 tablespoons of chili powder
1 can (6-oz) of tomato paste
2 cups of shredded low-fat Mexican blend cheese
½ cup of sliced green onions
salt, to taste
freshly ground black pepper, to taste

PREHEAT the oven to 350°
Lightly grease a 9 X 13-inch casserole dish with olive or coconut oil; set aside.

COOK the chopped bacon in a large pot on medium-high heat until crispy.
While bacon cooks, cook the macaroni according to the package instructions; drain well.

REMOVE the bacon and add in the onions and cook until brown.  Once they are browned add in the ground meat and cook until there is no more pink left; drain in a colander and return to pan. 
Add in the crushed tomatoes and chili powder and simmer on low heat. Whisk in the tomato paste to thicken the sauce. Season  the sauce with salt and pepper.

Combine the macaroni and sauce; pour into the prepared casserole dish. Sprinkle the cheese overall and bake at 350 degrees for 30 minutes until bubbly and cheese is melted.

Garnish with the green onions.

Yield: 9 servings



Thursday, March 19, 2015

1-2-3-4 CASSEROLE

1 lb 90% lean ground beef
2 onions, sliced
3 carrots, sliced thin
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 cup cold water
1/2 tsp cream of tartar
4 medium-size potatoes, unpeeled and sliced thin
1 can (14.5-oz) 98% fat-free cream of mushroom soup
1/4 cup fat-free milk
1/2 tsp salt
1/8 tsp pepper

Lightly spray a 4-quart slow cooker with nonstick cooking spray. Layer in the following order: ground beef, onions, carrots, 1/2 teaspoon of salt and the 1/4 teaspoon of pepper.

Dissolve the cream of tartar in the water in a bowl large enough to hold the potatoes. Place the potatoes in the water and toss to wet all; drain.

Combine the soup and milk; toss with the potatoes. Add the remaining salt and pepper. Layer potatoes over the other ingredients in the slow cooker.

Place lid on cooker and cook on low for 7 to 9 hours.

Yield: 8 servings
Per serving: 216 calories, 7 gr fat (2.5 sat), 24 g carbs, 15 gr protein, 6 gr sugar, 3 gr fiber



Tuesday, March 10, 2015

TOMATO SALAD

My diabetic version of an old recipe from Mr. Food.

1/2 cup olive oil
1/4 cup red wine vinegar
1 tablespoon Splenda granulated or equivilant of your favorite sugar substitute
1 teaspoon garlic powder
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
4 large beefsteak tomatoes, chunked
1 large green bell pepper, chunked
2 to 3 scallions (green onions), sliced
1/4 cup chopped fresh basil

In a large bowl, combine olive oil, vinegar, sugar, garlic powder, salt, and black pepper; mix well with a whisk. Stir in remaining ingredients and gently toss until evenly coated. Serve immediately, or cover and refrigerate until ready to serve.




Saturday, March 7, 2015

MARINATED VEGETABLES

3 medium-size yellow squash, sliced 1/4-inch thick
1 medium-size green bell pepper, sliced thin
1 medium-size red bell pepper, sliced thin
1 medium-size yellow bell pepper, sliced thin
1 medium-size orange bell pepper, sliced thin
1 small red onion, sliced thin and separated into rings
1 can whole baby corn, drained
1 medium-size carrot sliced into thin coins
1/4 cup white vinegar
2 tbsp Splenda Granulated
2 tbsp water
2 tbsp olive oil
3/4 tsp salt

Combine the squash, peppers, onion, corn and carrots in a large bowl.

Place the vinegar, Splenda, water, oil and salt into a jar with a tight-fitting lid; shake well until mixed. Pour over the vegetables and toss to coat.

Cover vegetables and refrigerate at least 2 hours before serving.

Serve with a large slotted spoon.

Note: This recipe is from an old Light and Tasty Magazine.




Friday, March 6, 2015

LEMON-RASPBERRY MUFFINS

1 lemon
1/2 cup Splenda Granulated
1 cup nonfat buttermilk
1/3 cup canola or coconut oil
1 large egg
1 teaspoon vanilla extract
1 1/2 cup white whole-wheat flour, or whole-wheat pastry flour
1/2 cup garbanzo bean flour
2 teaspoons baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 1/2 cups fresh or frozen (unsweetened, not thawed) raspberries

Preheat oven to 400°F. 
Coat 12 large (1/2-cup) muffin cups with cooking spray or line with paper liners. Personally I make mine in regular size muffin tins. I believe large muffins are too much for a diabetic serving.

Use a vegetable peeler to remove the zest from the lemon in long strips. Combine the zest and Splenda in a food processor; pulse until the zest is very finely chopped into the Splenda. Add buttermilk, oil, egg and vanilla and pulse until blended.

Combine flours, baking powder, baking soda and salt in a large bowl. Add the buttermilk mixture and fold until almost blended. Gently fold in raspberries. Divide the batter among the muffin cups.

Bake the muffins until the edges and tops are golden, 20 to 25 minutes. Let cool in the pan for 5 minutes before turning out onto a wire rack. Best served warm.





Tuesday, March 3, 2015

RED PEPPER - PARMESAN TILAPIA FILLETS

1/4 cup egg substitute (may substitute 1 egg)
1/2 cup grated Parmesan cheese
1 tsp Italian seasoning
1/2 to 1 tsp crushed red pepper flakes (amount depends on the amount of heat you want)
1/2 tsp freshly ground black pepper
4 (6-oz each) tilapia fillets

Preheat oven to 425 degrees.
Spray a large baking pan with sides with cooking spray; set aside.

Place egg substitute in a shallow bowl.

In another bowl combine the Parmesan cheese, Italian seasoning, red pepper and black pepper.

Dip the fillets first into the egg substitute then into the cheese/spice mixture. Place on the prepared baking pan.

Bake at 425 degrees for 12-15 minutes or until the fish flakes easily with a fork.

Per fillet: 179 calories, 1 g carbs, 35 g protein
Diabetic exchange = 5 lean meat




Sunday, March 1, 2015

Info

Hi Linda. It's Rosie.  I just found your (delicious) blog and wonder whether you could pass this info on to your circles. The Henne Group in San Francisco is looking for people living with Diabetes & Kidney Disease. We are conducting in person interviews in different cities across the US. and participants will receive $100 as a thank you incentive to compensate for their time and effort. 
No attempt will be made to sell anything or influence their thinking, and all participation is confidential.  

People can call us at 415-348-2986 or 877.737.5782 x 286.

Or they can take this online survey to see if they qualify.
http://surveys.thehennegroup.com/survey/intweb.dll/project/cawi/1416_DKD_CAWI

SOUR CREAM BANANA BREAD

1 cup Splenda Granulated
3 medium to large ripe bananas, mashed
1 heaping tbsp sour cream
1/4 cup coconut oil
1/4 cup unsweetened applesauce
2 large eggs, well beaten
1/4 cup garbanzo bean flour
1 cup white whole-wheat flour
1 tsp baking soda
1/4 tsp salt
1/2 cup chopped walnuts, optional but recommended for health reasons

Preheat oven to 350 degrees.

In a 2-quart mixing bowl, beat the Splenda, bananas, sour cream, coconut oil and applesauce together until well blended.

In a separate bowl, combine the flours, baking soda and salt. Mix into the banana mixture until moistened.

Spray an 8-inch loaf pan with nonstick canola or olive oil cooking spray; pour batter evenly into pan.

Bake at 350 degrees for 45 to 50 minutes or until a wooden toothpick inserted in the center comes out clean.




OLD FASHIONED COWBOY BEANS

You will notice I post a lot of bean recipes on this blog. There is a good reason for that. Beans, especially pinto, should be an important part of a diabetic's diet. They are one of the best ways to keep your blood sugar under control.

1 pound dried pinto beans
1/4 pound salt pork*
1 teaspoon salt
1 onion, diced
14 1/2 ounces can whole tomatoes, chopped
3 tablespoons chili powder
Jalapeno pepper slices for garnish, optional
Pick beans clean and wash. Place in a large pot (at least 4 quarts). Cover with water and soak overnight. 
 
When ready to cook, drain beans and add fresh water to cover 1 inch above beans. 
 
Add salt pork and salt. Boil for 30 minutes. 
 
Add onions, tomatoes and chili powder and continue boiling for 2 to 3 hours or until the beans are tender. 
 
Add additional water as needed.

*I usually use about 1/2 pound lean cubed ham as I believe it is a healthier option.