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.

Saturday, April 25, 2015

SHRIMP PASTA SALAD

3 cups uncooked whole-grain small shell macaroni
1/2 cup sour cream (preferable fat-free)
1/2 cup olive oil mayonnaise
1/4 cup horseradish sauce
2 tbsp grated onion
1 1/2 tsp seasoned salt
3/4 tsp freshly ground black pepper
1 lb peeled and deveined cooked small shrimp
1 large-size cucumber, seeded and chopped
3 celery ribs, sliced thin
Lettuce leaves for lining serving bowl, optional

Cook macaroni according to package directions; drain in a colander and rinse with cold water.

Meanwhile, in a large bowl, mix the sour cream, mayonnaise, horseradish sauce, onion, salt and pepper; stir in the shrimp, cucumber, celery and drained pasta.

Keep refrigerated until ready to serve.

To serve, line a serving bowl with lettuce leaves and place salad in bowl.

Yield: 12 servings
Per serving: 239 calories, 20 g carbs, 1 g fiber, 11 g protein
Diabetic exchanges: 2 fat, 1 starch, 1 lean meat





Friday, April 24, 2015

TOMATO-ZUCCHINI SALAD

7 large tomatoes (preferably heirlooms), cut into wedges
3 medium-size zucchini, cut in half lengthwise and thin slice thin
2 medium-size yellow bell peppers, sliced thin
1/3 cup cider vinegar
3 tbsp olive oil
1 tbsp Splenda granulated
1 tsp salt
1 tbsp minced fresh basil
1 tbsp minced fresh parsley
1 tbsp minced fresh cilantro

Combine the tomatoes, zucchini, and bell peppers in a large bowl.

In a small bowl whisk the vinegar, oil, Splenda, and salt until blended. Stir the basil, parsley, and cilantro into the dressing. Drizzle over the salad and toss gently to coat.

Note: File Photo

Wednesday, April 22, 2015

PEACH BUTTER

4 cans (1 lb 13oz each) no sugar added peaches
3/4 cup Splenda granulated
2 tsp ground cinnamon
1 tsp ground cloves

Drain peaches completely; puree in blender. Pour puree into a 4-quart slow cooker. Stir in the Splenda, cinnamon and cloves.

Place lid on cooker and cook on high 8 to 10 hours. Remove the lid during the last half of the cooking time. Stir occasionally during cooking.

Note: This is delicious on whole-grain toast, whole-grain pancakes, biscuits, pound cake or as an ice cream topping.

Yield: 48 servings
Serving size 2 tablespoons
Per serving: Calories 39, Fat 0g, Carbs 10g, Fiber 1g, Protein 0g
Diabetic Exchange = 0.5 carb

Note: May use apricots instead of peaches

Note: File Photo



Tuesday, April 21, 2015

BRAISED BEEF AND MUSHROOM STEW

1 (2 to 3 lb) boneless beef chuck roast, cubed
1/4 tsp salt
1/4 tsp pepper
3 tbsp olive oil
1 lb sliced fresh mushrooms
2 medium onions, sliced
2 garlic cloves, minced
1 carton (32-oz) + 1 cup beef broth
1 tbsp tomato paste
1/4 tsp dried parsley flakes
1/4 tsp crushed rosemary
1/4 tsp rubbed sage
1/4 tsp crushed tarragon
1/4 tsp dried thyme
3 tbsp white whole-wheat flour
3 tbsp water

Preheat oven to 325 degrees.

Sprinkle the salt and pepper over the beef.

Heat the oil in a large ovenproof Dutch oven, heat oil over medium heat; brown beef in batches and remove from the pan.

In the same Dutch oven, add the mushrooms and onions; cook, stirring, until tender. Add the garlic and cook another minute. Stir in the broth, tomato paste, and the spices. Place beef back in the Dutch oven and bring mixture to a boil.

Place Dutch oven in the 325 degree oven and bake, covered, for 1 hour.

In a bowl, combine the flour and water until smooth; gradually stir into the stew. Continue to bake, covered, for another 30 minutes or until the sauce is thickened and the meat is tender. Skim any fat from the stew before serving.

Serve over mashed potatoes (if your blood sugar allows) or brown rice.

Yield: 6 servings


BAKED SAUSAGE AND VEGGIES

A friend shared this recipe with me. It is a good way for us diabetics to have a few tasty potatoes once in awhile. I recommend cutting back a potato to only two or better yet use 3 unpeeled red potatoes.

1 lb. Italian sausage (mild or hot)
3 potatoes cut into large chunks
2 carrots, peeled and cut up
1 stalk celery, chopped
1 medium onion, chopped
1 yellow squash cut into large chunks
1 red bell pepper, chopped
1 tsp. salt
1 tsp. dried basil
1 1/2 tsp. Italian seasoning
1/2 tsp. garlic powder
olive oil


Lightly spray a casserole dish with cooking spray. Add in the cut up veggies, pour in a little olive oil and sprinkle the seasonings in. Using your hands toss to coat all the veggies. Place the sausage across the top and cover with foil. Bake at 400 degrees for 1 hour 15 minutes. Remove and uncover, return to the oven to brown the sausage for 15 minutes, turn sausage to brown the other side an additional 15 minutes. 



Monday, April 20, 2015

CHICKEN AND BLACK BEAN CASSEROLE

1 can (15-16 oz) can no-salt-added whole kernel corn, drained
1 can (15-oz) black beans, rinsed and drained
1 cup salsa verde
1/2 tsp ground cumin
1/2 tsp ground coriander
1 pkg (22-oz) grilled and fajita ready chicken breast strips
1 cup shredded Mexican-blend cheese
1/3 cup crushed baked tortilla chips, optional

Preheat oven to 350 degrees.
Lightly spray a 2-quart casserole dish with cooking spray.

Combine the corn, beans, salsa, spices, chicken and 3/4 cup of the cheese; transfer to the prepared casserole dish.

Bake at 350 degrees 30 minutes or until bubbly. Sprinkle the remaining cheese over the top of the casserole and bake another 5 minutes.

Remove from oven and sprinkle with the chips, if using. Omit the chips if you have serious blood sugar problems.


Saturday, April 18, 2015

HOT WING DIP

1 pkg (8-oz) low-fat cream cheese (Neufchatel), cut-up
1/4 - 1/2 cup bottled Buffalo wing sauce
1 1/2 tbsp bottled reduced-calorie blue cheese salad dressing
1 cup chopped cooked chicken breast
1/2 cup finely chopped celery
1 fresh jalapeno pepper, seeded and minced (wear plastic gloves when handling jalapeno peppers)
20 celery stalks, halved crosswise
Garnish with chopped fresh jalapeno or celery leaves, if desired

In a 1 1/2-quart slow cooker combine the cream cheese, wing sauce, salad dressing, chicken, chopped celery and the jalapeno.

Place lid on cooker and cook on low 3 to 4 hours.

Serve with the celery stalks for dipping.

Yield: 10 servings
Per serving: Calories 99, carbs 3g (1g fiber), protein 7g, fat 7g (3g sat)
Diabetic Exchanges: Meat 1, Vegetables 1


Source: Diabetic Living

CHILI-RUBBED TILAPIA with ASPARAGUS & LEMON

2 pounds asparagus, tough ends trimmed, cut into 1-inch pieces
2 tablespoons chili powder
1/2 teaspoon garlic, powder
1/2 teaspoon salt, divided
1 pound tilapia, Pacific sole or other firm white fish fillets
2 tablespoons extra-virgin olive oil
3 tablespoons lemon juice

Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool.

Combine chili powder, garlic powder and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total. Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes. Serve the asparagus with the fish.

Yield: 4 servings
Per serving: 211 calories, 8 g carbs, 4 g fiber, 10 g (2 sat) fat, 26 g protein


Source: lifescript



Friday, April 17, 2015

GARDEN SALSA

6 medium-size tomatoes, chopped fine
3/4 cup finely chopped green bell pepper
1/2 cup finely chopped onion
1/2 cup finely sliced green onions
6 garlic cloves, minced
2 tsp cider vinegar
2 tsp fresh lemon juice
2 tsp olive oil
1 1/2 tsp minced jalapeno pepper (more or less according to your taste)
1 1/2 tsp ground cumin
1/2 tsp salt
1/2 tsp cayenne pepper
Baked tortilla chips for serving, if desired

In a large bowl, combine the tomatoes, green pepper, onions, garlic, vinegar, lemon juice, oil, jalapeno and seasonings. Cover and refrigerate until serving. Serve with chips. Yield: 5 cups.

Note: I like this with my pinto beans.


Thursday, April 16, 2015

BEEF AND SNOW PEAS STIR-FRY

1/2 cup reduced-sodium soy sauce
1/2 cup water
2 tbsp cornstarch
2 tsp Splenda granulated
2 tbsp coconut oil, divided
2 garlic cloves, minced
1 1/2 lbs beef top sirloin steak, sliced thin
1/2 lb fresh mushrooms, sliced
1 medium onion, cut into wedges
1/2 lb fresh snow peas
Hot brown rice for 6 for serving

Whisk the soy sauce, water, cornstarch and Splenda together in a small bowl. Transfer 1/4 cup to a large bowl and stir in 1 tablespoon of the oil and the garlic. Add the meat; toss to coat and let stand 15 minutes.

Heat a large skillet or wok over medium-high heat. Add half the beef mixture and stir-fry 1 to 2 minutes or until meat is no longer pink. Remove from the pan and repeat with the remaining beef.

In the same pan, heat the remaining tablespoon of oil over medium-high heat until hot. Add the mushrooms and onion and cook, stirring, until veggies are tender. Add the snow peas and cook another 2 to 3 minutes until crisp-tender.

Stir the remaining soy-sauce mixture and add to the pan. Bring to a boil and cook, stirring, 1 to 2 minutes or until the sauce is thickened. Return beef to pan and heat through.

Serve with hot brown rice.

Yield: 6 servings
Per serving: 265 calories, 12 g carbs, 28 g protein

Source: An old Taste of Home magazine.


Tuesday, April 14, 2015

BASIC VANILLA MILKSHAKE

1 pint sugar-free vanilla ice cream
1/4 cup low-fat or fat-free milk
1 tsp vanilla extract
1 pinch of salt, optional

Combine in blender and blend until desired consistency.

Note: Add a little fresh or frozen fruit to make variations on this recipe.

Yield: 2 shakes




EASY SLOW COOKER BAKED BEANS

1 lb lean ground beef
1/4 cup minced onion
1 cup no-salt-added ketchup
4 cans (15-oz each) pork and beans
1/4 cup Splenda Brown Sugar Blend
2 tbsp liquid smoke
1 tbsp Worcestershire sauce

Brown the beef and onions in a skillet, stirring to break up the ground beef into crumbles; drain well in a colander. Transfer mixture into a 4 to 5-quart slow cooker.

Add the ketchup, pork and beans, Splenda, liquid smoke and Worcestershire sauce. Stir to blend well.

Place cover on cooker and cook on high setting for 3 hours or on low setting 5 to 6 hours.

Yield: 15 servings
Per serving: Approximately 207 calories, 5 g (1 g sat) fat, 30 g carbs, 5 g fiber, 10 g protein
Exchanges: 1 starch, 1 carb, 1 lean meat

Note: File Photo

Monday, April 13, 2015

GRILLED CHILE-LIME PORK

2 limes
1 lb pork tenderloin
1/4 cup snipped fresh cilantro
2 tbsp olive oil
4 garlic cloves, minced
2 tsp chili powder
1 tsp onion powder
1/4 tsp cayenne pepper
1/2 tsp kosher salt

Finely shred the peel from the limes; juice limes.

Place pork in a resealable plastic bag; add lime peel and juice, cilantro, olive oil, garlic, chili powder, onion powder, cayenne pepper and salt. Seal bag and knead to combine; set in a large bowl. Refrigerate 1 to 2 hours for pork to marinate.

Drain pork and discard the marinade.

Adjust grill for indirect cooking. Cover pork and grill 25 to 30 minutes or until done (meat thermometer should read at least 145 degrees.) Remove pork from the grill and let stand 3 to 5 minutes then cut into 1/2-inch thick slices.

Serving suggestion: Serve with guacamole and fresh lime wedges. Sprinkle with additional chopped cilantro, if desired.

Yield: 4 servings
Per serving: 188 calories, 4 g carbs, 2 g fiber, 24 g protein


Source: Old BH&G recipe.

Saturday, April 11, 2015

ITALIAN STEW

1 1/2 lb beef cubes
2 to 3 carrots, cut into 1-inch chunks
3 to 4 celery ribs, cut into 1-inch pieces
1 1/2 cups coarsely chopped onions
1 can (14.5-oz) stewed or diced tomatoes
1/3 cup minute tapioca
1 1/2 tsp salt
1/2 tsp freshly ground black pepper
1/4 tsp Worcestershire sauce
1/2 tsp Italian seasoning

Combine all ingredients in a 4-quart slow cooker. Place lid on cooker and cook on low setting 8 to 10 hours until meat is tender.

Yield: 6 servings
Per serving: 188 calories, 5 g (1 g sat) fat, 18 g carbs, 3 g fiber, 19 g protein

Note: File Photo

Friday, April 10, 2015

CHICKEN BREASTS WITH MUSHROOM CREAM SAUCE

  • 2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed (see Tip)
  • 1/2 teaspoon freshly ground pepper
  • 1/4 teaspoon salt
  • 1 tablespoon canola oil
  • 1 medium shallot, minced
  • 1 cup thinly sliced shiitake mushroom caps
  • 2 tablespoons dry vermouth, or dry white wine
  • 1/4 cup reduced-sodium chicken broth
  • 2 tablespoons heavy cream
  • 2 tablespoons minced fresh chives, or scallion greens

  1. Season chicken with pepper and salt on both sides.
  2. Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.
  3. Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.
  • Tip: It's difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the “tender”—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers.
  • Yield: 2 servings
  • Per Serving: 275 calories; 15 g fat (5 g sat, 7 g mono); 84 mg cholesterol; 5 g carbohydrates; 25 g protein; 1 g fiber; 373 mg sodium; 370 mg potassium.
Exchanges: 1 vegetable, 3 lean meat, 2 fat

Source: Eating Well


Thursday, April 9, 2015

ROMAINE CHICKEN SALAD

1 1/4 lb boneless skinless chicken breast
1 tbsp olive oil
2/3  cup ranch or creamy balsamic salad dressing (or your choice of sugar-free or low-sugar dressing)
1 head (6 cups) romaine lettuce torn into 2" pieces
3/4 cup whole-grain croutons
1 red bell pepper, cut into 1/2" pieces
1/2 cup Parmesan cheese shavings

In a large plastic zip-top food bag, combine the chicken and 1/3 cup of the dressing. Seal bag and turn to coat the chicken. Refrigerate, turning bag after 15-20 minutes.

Meanwhile, in a large bowl, toss the lettuce with the croutons and pepper.

Remove the chicken from the marinade and cut into strips about 1/2" wide. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook, stirring, until no longer pink and cooked through, 5 to 7 minutes. Remove from heat and allow to cool slightly.

Toss the chicken with the lettuce and croutons; sprinkle with the Parmesan cheese. Drizzle with the remaining 1/3 cup of dressing.

Yield: 4 servings
Per serving: 363 calories, 34 g protein, 12 g carbs, 19 g (5 sat) fat, 4 grams sugar




Wednesday, April 8, 2015

KALE AND WHITE BEAN SOUP

1/2 cup chopped carrot
1/2 cup sliced celery
1/2 cup chopped onion
1 tbsp olive oil
4 cups reduced-sodium chicken broth
4 cups chopped kale
1 can (approx 16-oz) cannellini beans, rinsed and drained
1 can (14.5-oz) diced tomatoes with basil, garlic, and oregano
1 cup small whole-grain croutons
salt and pepper to taste
grated Parmesan cheese for garnish, optional

In a large saucepan, heat the oil to hot; add the carrot, celery and onion. Cook veggies over medium-high heat for 3 minutes, stirring occasionally.

Add the chicken broth, kale, beans, and undrained tomatoes to the veggies. Bring mixture to a boil then reduce the heat to simmer. Cover and simmer 10 minutes, stirring twice. Season with salt and pepper.

To serve, place in serving bowls and garnish with croutons and Parmesan, if desired.

Yield: 4 servings


Note: This is my diabetic version of a BH&G recipe.

Tuesday, April 7, 2015

BERRY CRUMBLE MUFFINS

1 1/2 cups white whole-wheat flour
1/2 cup all-purpose flour
2 tsp baking powder
3/4 tsp salt
1 tsp ground cardimom
2 cups fresh mixed berries (or unsweetened frozen - not thawed)
2/3 cup buttermilk
1/3 cup canola or coconut oil
1/3 cup unsweetened applesauce
2 large eggs
3/4 cup Splenda granulated
1/2 tsp almond extract

Preheat oven to 400 degrees.
Line 12 muffin cups with paper liners; set aside.

In a bowl, whisk the flours, baking powder, salt, and cardimom together to blend.

In a large bowl, whisk the buttermilk, oil, applesauce, eggs, Splenda, and almond extract together until blended. Fold the flour mixture inot the wet mixture until barley blended; gently fold in the berries.

Divide the batter evenly among the prepared muffin cups.

Crumble:
1/3 cup white whole-wheat flour
1/4 cup packed Splenda brown sugar blend
1/3 cup sliced almonds
3 tbsp butter, softened

Blend crumble ingredients, using fingers, until crumbly; sprinkle over the tops of the muffins.

Bake at 400 degrees for 13 to 17 minutes until muffins are puffed up and a wooden toothpick inserted in the center comes out clean.

Cool on a wire rack.

Yield: 12 muffins


Saturday, April 4, 2015

ALMOND CRUSTED SALMON

  • 1/4 cup  sliced almonds, roughly chopped
  • 1/4 cup panko breadcrumbs
  • 2 tablespoons chopped basil
  • zest of 1/2 a lemon
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 4 salmon fillets (6-8 ounces each)
  • sliced lemons, for serving

  1. Preheat the oven to 400°F. Line a baking pan with foil and spray lightly with nonstick cooking spray.
  2. In a small bowl, combine the almonds, panko, basil, lemon zest, salt and pepper.
  3. Place the salmon fillets on the prepared baking sheet. Divide the almond mixture between the 4 fillets and sprinkle over the tops. Lightly press the breading into the fish.
  4. Bake until desired doneness, 8-10 minutes. Serve with additional lemon slices for squeezing.

Source: Diamond Nuts

Thursday, April 2, 2015

MINUTE STEAKS WITH BARBECUE BUTTER SAUCE

2 (5 ounce) boneless sirloin steaks
salt and freshly ground black pepper to taste
1/2 cup beef broth
1 1/2 tablespoons barbeque sauce
1 dash hot pepper sauce
freshly ground black pepper
1 teaspoon cold butter, or more to taste
1 tablespoon olive, canola, or coconut oil


Place each steak between two sheets of heavy plastic (or inside a resealable freezer bag) on a solid, level surface. Firmly pound each steak with the smooth side of a meat mallet to a thickness of 1/4-inch. Remove steaks from plastic.

Generously season each steak with salt and ground black pepper. Set aside.

Combine beef broth, barbeque sauce, hot sauce, and black pepper in a bowl. Add chilled butter to broth mixture but do not stir.

Heat oil in a large skillet over high heat until it just begins to smoke, about 1 minute. Place each steak in the pan; sear for 45 to 60 seconds on each side. Remove steaks from skillet and set them aside to rest.

Pour the broth mixture into the skillet and bring to a boil while scraping the browned bits of food off of the bottom of the pan with a wooden spoon. Stir occasionally until butter is melted and incorporated, about 2 minutes.
Spoon broth and butter mixture over steak and serve.


Wednesday, April 1, 2015

GARLIC-FENNEL LAMB CHOPS

  • 1 clove garlic, minced
  • 3/4 teaspoon fennel seeds, crushed
  • 3/4 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1/4 teaspoon salt
  • 1/8 teaspoon cracked black pepper
  • 4 lamb rib chops, cut about 1 inch thick and trimmed of all fat
  • For the rub, in a small bowl, combine garlic, fennel seeds, cumin, coriander, salt, and pepper. Sprinkle rub evenly over all sides of chops; rub in with your fingers. Place lamb chops on a plate; cover with plastic wrap. Chill in the refrigerator for at least 30 minutes or up to 24 hours.
    Place lamb chops on the rack of an uncovered grill directly over medium coals. Grill until desired doneness, turning once. Allow 12 to 14 minutes for medium-rare doneness (145 degrees F) or 15 to 17 minutes for medium doneness (160 degrees F). 

  • Yield: 2 servings.