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, May 30, 2015

MINI BROCCOLI FRITTATAS

1 small bunch broccoli (about 1/2 lb)
10 large eggs
1 teaspoon freshly ground black pepper
1/2 teaspoon salt
1/2 teaspoon red pepper flakes
3 cups grated low-fat sharp cheddar cheese
1/3 cup minced fresh parsley

Preheat oven to 375 degrees.
Very lightly spray 24 mini muffin cups with nonstick cooking spray.

Cut down broccoli into small florets. (You can save the stems to add to soups and/or casseroles if you don't want to waste them. Do not use them in this recipe.)

Place broccoli in a large saucepan and cover with water; bring to a rolling boil. Cook until broccoli is bright green but is still crisp. Drain in a colander, rinse and drain again. Be sure broccoli is drained well.

Whisk the eggs with the salt, pepper, red pepper flakes until combined. Give one last good whisk and pour into a pitcher with a good pouring spout.

Into each muffin cup place about 1 1/2 tablespoons of the cheese and a little broccoli. Gently pour the egg mixture into the muffin cups but do not fill to the brim as the frittatas will puff up during baking.

Place on the middle oven rack and bake 12 to 15 minutes until set.

Remove from oven and allow to cool a few minutes then remove from pan. Use a thin knife to loosen if needed. Place mini frittatas on a plate and sprinkle with the remaining cheese and the parsley.

This recipe is great for appetizers or as a brunch item.

Note: File Photo





Friday, May 29, 2015

SPICY CAJUN SALSA BURGERS

1/2 tsp freshly ground black pepper
1/2 tsp crushed red pepper flakes
1/2 tsp garlic powder
1 tsp Creole seasoning
1/2 cup your favorite low-sugar or sugar-free salsa
1 lb lean ground beef
4 whole-grain sandwich thins (Or kaiser rolls, split and toasted)

Combine the spices, Creole seasoning and salsa in a large bowl. Crumble and add ground beef; mix together lightly but thoroughly. Shape mixture into 4 equal-size patties.

Grill the burgers, covered, over medium heat or may be broiled 4-inch from heat for approximately 5 minutes per side (or until desired doneness). Note: To be considered healthy burgers should reach a temperature of at least 160 degrees on a meat thermometer.

Serve on the sandwich thins or kaiser rolls. Personal note: The sandwich thins are better for you, however, the following nutritional information is based on the kaiser rolls and it does fall within diabetic carb/protein ratios.

Yield: 4 burgers
Per burger: 418 calories, 18 g fat (6 g sat), 86 mg cholesterol, 672 mg sodium, 33 g carbs, 1 g fiber, 30 g protein


Sources: This is a TOH picture. The recipe is my version of a recipe by David Dalton of Orleans, IN, another Southern Indiana Hoosier.



Thursday, May 28, 2015

GRILLED RIBEYE PORK CHOPS WITH HOMEMADE BBQ SAUCE

4 pork chops (approximately 1-inch thick
salt to taste
freshly ground black pepper to taste
olive or canola oil for brushing

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

Season pork chops with the salt and pepper; place on grill. Grill chops 8 to 10 minutes (or until done to your liking - internal temperature at least 145 degrees), turning once during grilling. Remove from the grill to a platter and tent the platter with foil; allow to rest for 3 minutes.

BBQ SAUCE:
1 tsp olive oil
1/2 yellow onion, chopped
1/4 cup ketchup
2 tsp Splenda brown sugar blend
1 tbsp Worcestershire sauce
1 tbsp apple cider vinegar
1/4 tsp cayenne pepper

Heat the oil in a saucepan over medium heat. Add the onion and saute until softened. Add the remaining ingredients and bring to a boil. Lower heat and simmer 15 minutes; remove from heat.

Once the sauce is cooled, puree in a blender or food processor.

To serve, place sauce over the pork chops.

Yield: 4 servings.


Source: My Diabetic Version of The National Pork Board's Recipe.

Wednesday, May 27, 2015

TURKEY LETTUCE WRAPS

2 pkg (17.6-oz each) turkey breast cutlets, cut into 1-inch strips
1 tbsp + 1 tsp olive or coconut oil
1 tsp garlic salt
1/4 tsp freshly ground black pepper
1 tbsp fresh chopped cilantro
1 cup salsa verde
12 romaine lettuce leaves

Combine the turkey strips, oil, garlic salt and pepper in a large bowl; toss to coat the turkey.

Heat a large skillet over medium-high heat and add the turkey mixture (in batches, if necessary). Cook, stirring for 3 to 4 minutes or until the meat is cooked through and no longer pink in the center.

If cooking in batches, return all turkey to the pan and stir in the salsa verde; heat through.

To serve, place turkey mixture into lettuce leaves and sprinkle with cilantro. The lettuce leaves will work as a taco shell would.

Yield: 6 servings of 2 each
Per serving: 229 calories, 4 g (1 sat) fat, 3 g carbs, 42 g protein


Note: This is my diabetic version of a TOH recipe. The picture is also from TOH.


Tuesday, May 26, 2015

SWEET AND SPICY MIXED NUTS

As diabetics we know nuts are good for us and sometimes we want something more than just 'plain nuts'! Here is a recipe to make some sweet and spicy nuts to enjoy or even to give as gifts.

3 large egg whites
2 tbsp water
3 cups walnut halves
2 cups pecan halves
1 cup whole unblanched almonds
2 cups Splenda granulated
2 tbsp ground cinnamon
2 tsp ground ginger
2 tsp grated orange peel
1 tsp salt, optional
1 tsp ground nutmeg
1 tsp ground allspice
1/2 tsp ground cloves

Beat the egg whites and water in a mixing bowl until frothy. Add all the nuts and gently stir to coat.

Combine the Splenda, spices, salt (if using) and orange peel, stirring to mix together well. Add mixture to the nuts and stir gently to coat.

Spread mixture onto the two prepared pans and bake, uncovered, for 20-25 minutes until lightly browned at 300 degrees. Stir after 10 minutes of baking.

Allow nuts to cool completely before serving or storing in an airtight container.

Yield: 8 cups

Note: File Photo



Monday, May 25, 2015

HEALTHY SAUTEED SPINACH

2 tbsp coconut oil
4 garlic cloves, sliced thin
20-oz fresh spinach
squeeze of lemon juice
dash of salt
1/4 tsp crushed red pepper
1 tbsp finely minced onion

Heat the oil in a large skillet or a Dutch oven; add the garlic and onion, cook 1 to 2 minutes until lightly browned. Add the spinach and toss to coat. Saute just until wilted, about 3 - 5 minutes.

Remove pan from the heat and add the salt, lemon juice and red pepper. Toss to coat; ready to serve.


Friday, May 22, 2015

CHERRY CHEESECAKE SUPREME

Crust:
Preheat oven to 325 degrees.

1 1/2 cups finely chopped pecans (or other nuts)*
2 tbsp Splenda Granular**
3 tbsp unsalted butter, melted

Combine all ingredients and press onto the bottom of a 9-inch springform pan. Bake at 325 degrees for 10 minutes. Set aside to cool slightly while you make the filling.

Filling:
Preheat oven to 450 degrees.

1 pkg (8-oz) cream cheese, softened
3 pkg (8-oz) low-fat cream cheese, softened
1 cup Splenda granulated
3 tbsp white whole-wheat flour
4 large eggs
1 cup low-fat sour cream
1 tbsp vanilla extract

Combine the cheeses, Splenda, and flour by mixing with an electric mixer on medium speed until well blended. Add the eggs, one at a time; mix well after each egg. Blend in the sour cream and vanilla.

Pour filling over the prepared crust and bake at 450 degrees for 10 minutes then reduce temperature to 250 degrees; continue baking for 1 hour.

After removing from oven, loosen the cake from the sides of the pan by running a thin knife around between the cake and pan. Allow cake to cool before removing the sides.

Chill cake until ready to serve.

Topping:
1 can (21-oz) Splenda sweetened cherry pie filling.

Top cake with pie filling before cutting to serve.

Yield: 12 servings

*1 cup graham cracker crumbs may be substituted for the nuts.
**If using graham cracker crumbs increase Splenda to 3 tablespoons.

Reminder: Diabetics, it is important not to over indulge when eating any dessert.




Thursday, May 21, 2015

HAWAIIAN PUDDING PIE

This is my diabetic version of a tasty-looking pie I saw on the internet several years ago after I was diagnosed with diabetes.

1 large pkg (6-oz size) sugar-free vanilla pudding mix
2 cups cold fat-free milk
2 tbsp melted butter
1 cup thawed sugar-free frozen whipped topping
1 9-inch sugar-free graham cracker or sugar-free baked pastry pie shell
1/2 cup toasted unsweetened flaked coconut
8 maraschino cherries for garnish if your blood sugar is under control

In a large bowl beat the pudding mix according to the package directions using the fat-free milk. Gently fold in the butter and whipped topping; transfer to the prepared pie shell.

Refrigerate pie approximately 4 hours or until firm. Before cutting to serve, sprinkle the toasted coconut over the top.

Garnish each slice with a cherry, if using.

Note: File Photo

Wednesday, May 20, 2015

WESTERN- STYLE BEAN SALAD

3/4 cup picante sauce
2 tbsp chopped fresh cilantro
2 tbsp red wine vinegar
1 tbsp olive oil
1 cup diced green bell pepper
1 medium-size red onion, sliced thin
1 can red kidney beans, rinsed and drained
1 can pinto beans, rinsed and drained
1 hard-boiled egg, chopped - optional

Combine the picante sauce, cilantro, vinegar, oil, bell pepper, onion and beans in a large bowl; stir to coat beans well. Gently fold in the egg, if using.

Cover and refrigerate until serving time.

Yield: 8 servings


Source: This is my diabetic version of a Campbell's recipe.

Tuesday, May 19, 2015

BLACK HILLS GOLDEN EGG BAKE

This is my diabetic adaptation of a recipe from a lady in Rapid City, South Dakota that I have had for years. Easy way to make breakfast or brunch for a crowd as it serves 10-12 people. It goes together quickly and frees you up to do other things while it bakes for a little less than an hour.

1/2 cup sliced fresh mushrooms
1/2 cup chopped green bell pepper
1/4 cup butter
10 large eggs
1/2 cup white whole-wheat flour
1 tsp baking powder
1/4 tsp salt, optional
2 cups (16-oz) fat-free small curd cottage cheese
2 cups (8-oz) shredded low-fat cheddar cheese
2 cups (8-oz) shredded low-fat Monterey Jack cheese
1/2 lb bulk pork sausage, cooked and drained
8 bacon strips, cooked and crumbled
1 can (2 .25-oz) sliced ripe olives, drained

Preheat oven to 400 degrees.
Grease a 9 X 13-inch baking pan; set aside.

Melt the butter in a medium skillet over medium-high heat and saute the mushrooms and bell pepper until tender.

In a mixing bowl, combine the eggs, flour, baking powder, salt (if using) and mix well with a wire whisk. Add the mushrooms and peppers. Stir in the cheeses, sausage, bacon, and olives; mix well.

Pour into the prepared baking dish and bake, uncovered, at 400 degrees for 15 minutes. Reduce the heat to 350 degrees and bake another 25 to 35 minutes until a butter knife inserted in the center comes out clean.

Picture from TOH



Monday, May 18, 2015

DIABETIC-FRIENDLY PINEAPPLE COCONUT PIE

For this recipe I took an old favorite and made it diabetic-friendly. I love it and hope you will, too.

1 (9-inch) sugar-free whole-wheat pie crust, baked
1 cup cold fat-free milk
1 pkg (4-serving size) sugar-free instant French vanilla pudding mix
1/2 cup unsweetened flaked coconut
1 can (8-oz) crushed pineapple in its own juice (unsweetened), drained
Sugar-free whipped topping, thawed, for garnish

Beat the milk and pudding mix until thickened. Stir in the coconut and drained pineapple. Transfer mixture to the baked crust.

Refrigerate pie for at least 2 hours before cutting to serve.

To serve, add a dollop of whipped topping to each serving. If you want your pie to look really pretty, pipe the whipped topping around the outer edge of the pie next to the crust.

Yield: 8 servings
Without the topping: Approximately 200 calories, 26 g carbs, 3 g protein
Diabetic exchanges: 2 fat, 1 starch, 1/2 fruit

NOTE: This is a file photo from Bing.

Thursday, May 14, 2015

SLOW COOKER SWISS STEAK

3 lb round steak, trim off fat
1/3 cup white whole-wheat or garbanzo bean flour
1 tsp salt
1/2 tsp freshly ground black pepper
1/4 tsp basil
1 garlic clove, minced
3 tbsp coconut or olive oil
1 large yellow onion, sliced
1 large green bell pepper, sliced lengthwise
1 can salt-free stewed tomatoes
water

Cut steak into 6 to 8 serving-size pieces; sprinkle with the basil, salt and pepper; dredge through the flour.

Heat oil in a large skillet over medium heat and brown the meat on both sides. Transfer meat to at least a 4-quart size slow cooker.

In the same skillet, brown the onion, garlic, and bell pepper; add the tomatoes and bring to a boil. Pour tomato mixture over the steak in the cooker. Add enough water to cover the steak.

Place lid on cooker and cook on low for 6 to 8 hours or until meat is tender.

Yield: 6 to 8 servings.
Per serving: Approximately 296 calories, 13 g (3 g sat) fat, 11 g carbs, 33 g protein
Diabetic Exchanges: 2 vegetable 4 lean meat, .5 fat

Note: File Photo


Wednesday, May 13, 2015

CREAMY ASPARAGUS SOUP

Yes, even creamy soup can fit into a diabetic's diet when done properly. Here is a tasty diabetic-friendly soup recipe.

2 tbsp coconut oil
2 lbs fresh asparagus, trimmed, peeled, coarsely chopped
2 cups sweet onion (1 large-size), coarsely chopped
32-oz reduced-sodium chicken broth
1 tbsp lemon juice
1/4 tsp dried tarragon
3/4 tsp salt
1/4 tsp freshly ground black pepper
1/4 cup plain Greek yogurt (Greek yogurt is better for diabetics than other yogurt)
1/2 tsp grated lemon peel

In a Dutch oven, heat the coconut oil over medium-high heat; add the asparagus and onion. Cook, stirring, 10-12 minutes or until the asparagus is crisp-tender.

Add the chicken broth to the asparagus mixture and bring to a boil. Reduce the heat, cover and simmer 6 to 8 minutes until the asparagus is tender. Remove pan from the heat and allow to cool slightly. Stir in the lemon juice, tarragon, salt and pepper.

Process in a blender, in batches, until smooth.

To serve, place individual servings in bowls and top with a dollop of the yogurt and sprinkle with lemon peel.

Yield: 6 servings
Per serving: 91 calories, 5 g (3 g sat) fat, 13 mg cholesterol, 720 mg sodium, 9 g carbs, 2 g fiber, 5 g protein


Source: This is my diabetic version of a recipe I first saw in an old TOH magazine.


Tuesday, May 12, 2015

ORZO SALAD

2 1/2 cups uncooked whole wheat orzo pasta (about 1 lb)
1 can cannellini beans, rinsed and drained (or garbanzo beans)
3 medium-size tomatoes, finely chopped
1 English cucumber, finely chpped (or 1 zucchini, finely chopped)
2 cups crumbled feta cheese
1 1/4 cups pitted Greek olives, chopped
1 medium yellow bell pepper, chopped fine
1 medium green bell pepper, chopped fine
1 cup fresh mint leaves, chopped
1/2 medium-size red onion, finely chopped
1/2 cup lemon juice
2 tbsp olive oil
1 tbsp grated lemon peel
3 garlic cloves, minced
1/2 tsp freshly ground black pepper

Cook the orzo according to package directions; drain and rinse with cold water. Drain again.

In a large bowl, combine the rest of the ingredients. Stir in the orzo and refrigerate until serving time.

Yield: Serves 8.
Per serving: 411 calories, 17 g (4 g sat) fat, 51 g carb, 13 g fiber, 14 g protein

Source: This is my diabetic version of an old recipe from TOH.

Monday, May 11, 2015

GREEN SALAD WITH CHICKEN AND HOMEMADE DIJON VINAIGRETTE

2 tbsp champagne or rice vinegar
4 tsp Dijon mustard
dash of salt
1/4 tsp freshly ground black pepper
1/4 cup olive oil
10 cups torn Bibb or Boston lettuce
1 rotisserie chicken, skinned, shredded
1/3 cup crumbled blue cheese
1/2 cup sliced almonds

Whisk together the vinegar, mustard, salt and pepper in a small mixing bowl. Gradually add the oil while whisking. Whisk until blended well.

In a large salad bowl, combine the lettuce, chicken, cheese and almonds. Drizzle the dressing over the salad and toss to coat.

Yield: 8 servings
Per serving: 275 calories, 17 g (4 g sat) fat, 4 g carbs, 1 g fiber, 26 g protein
Diabetic Exchanges: 3 lean meat, 2 1/2 fat
Note: Remember olive oil is good healthy fats


Note: This is my diabetic adaptation of a recipe I got last year from TOH.


Saturday, May 9, 2015

BROCCOLI FISH BUNDLES

I got this recipe from a cookbook back in 2001. It is not designated a diabetic recipe but works well for diabetics.

18 fresh broccoli spears (approximatley 1 1/2 lbs)
6 cubes Monterey Jack cheese ( about 1 1/2-inches)
6 sole or flounder fillets (approximately 2 lbs)
1/8 tsp lemon-pepper seasoning, optional
1/3 cup butter, melted
2 tsp lemon juice
1 garlic clove, minced
1/4 tsp salt
1/8 tsp freshly ground black pepper

Place broccoli in a saucepan with a small amount of water; bring to a boil. Reduce heat, cover and simmer 2 to 3 minutes or until crisp tender. Drain and rinse in cold water; drain again.

For each bundle, place a cheese cube on three broccoli spears; wrap with a fish fillet and fasten with a wooden toothpick*, if necessary. Place on a greased foil-lined baking sheet. Sprinkle with the lemon-pepper, if desired.

Bake bundles at 350 degrees for 15 to 25 minutes until the fish flakes easily with a fork.

Meanwhile, combine the butter, lemon juice, garlic, salt and pepper. Transfer fish bundles to a serving platter with shallow sides. Be sure to remove all toothpicks! Drizzle with the seasoned butter.

Garnish plate with thin lemon slices, if desired.

*NOTE: VERY IMPORTANT TO NEVER SERVE FOOD WITH THE TOOTHPICK STILL IN IT.

Yield: 6 servings



Friday, May 8, 2015

CHICKEN MANGO SALSA SALAD with CHIPOTLE LIME VINAIGRETTE

Salsa
1 mango - peeled, seeded and diced
2 roma (plum) tomatoes, chopped
1/2 onion, chopped
1 jalapeno pepper, seeded and chopped - or to taste
1/4 cup cilantro leaves, chopped
1 lime, juiced

Dressing
1/2 cup olive oil
1/4 cup lime juice
1/4 cup Splenda Granulated
1/2 teaspoon ground chipotle chile powder
1/2 teaspoon ground cumin
1/4 teaspoon garlic powder

Salad
1 (10 ounce) bag baby spinach leaves
1 cup broccoli coleslaw mix
1 cup diced cooked chicken
3 tablespoons diced red bell pepper
3 tablespoons diced green bell pepper
tablespoons diced yellow bell pepper
3 tablespoons chopped pecans
2 tablespoons crumbled blue cheese


Mix mango, tomatoes, onion, jalapeno pepper, cilantro, and juice of 1 lime in a large bowl; set aside.

Whisk olive oil, 1/4 cup lime juice, sugar, chipotle chile powder, cumin, and garlic powder together in a bowl; set aside.

Toss spinach leaves, broccoli coleslaw mix, chicken, red, green, and yellow bell peppers, cranberries, and pecans together in a large bowl.

Spread mango salsa and blue cheese on top.

Drizzle lime dressing over salad and toss before serving.

Yield: 6 servings


Source: All Recipes (years ago)

Thursday, May 7, 2015

YUMMY BROWNIES

1/2 cup Splenda Granulated
2 tbsp coconut oil
2 tbsp water
1 1/2 cups sugar-free chocolate chips
2 large eggs
1/2 tsp butter or vanilla extract
2/3 cup white whole-wheat flour
1/4 tsp baking soda
1/4 to 1/2 tsp salt (based on your tolerance for salt)
1/2 cup chopped pecans

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

Combine the Splenda, coconut oil and water in a medium saucepan; bring to a boil over medium heat. Remove from the heat and stir in the chocolate chips until melted and smooth. Mix in the eggs and extract until blended.

In a small bowl, combine the flour, baking soda and salt; stir into the chocolate mixture. Spread evenly into the prepared pan. Sprinkle pecans over the top.

Bake at 325 for 25 to 30 minutes - do not overbake. Remove to a wire rack to cool in the pan.

Cut brownies into small squares to serve.






Tuesday, May 5, 2015

BANANA CRUNCH TUBE CAKE

1/2 cup white whole-wheat flour
1 cup unsweetened flaked coconut
1 cup raw oats
1/2 cup firmly packed Splenda Brown Sugar Blend
1/2 cup chopped pecans
1/2 cup butter
1 1/2 cups very ripe bananas, mashed
1/2 cup low-fat or fat-free sour cream
4 large eggs
1 box sugar-free yellow cake mix

Preheat oven to 350 degrees.
Grease and flour a 10-inch tube pan; set aside.

In a medium mixing bowl, combine the flour, coconut, oats, Splenda, and pecans; mix together well. Using a pastry blender or two knives cut the butter into the mixture until crumbly. Set aside.

In large mixer bowl, combine the bananas, sour cream and eggs, blending until smooth. Add the cake mix and beat for 2 minutes at high speed.

Spread 1/3 of the cake batter into the bottom of the prepared tube pan; top with 1/3 of the crumb mixture. Repeat layers two more times, ending with the crumb mixture.

Bake at 350 degrees for 50 to 60 minutes until a wooden pick inserted in center comes out clean. Cool in upright pan for 15 minutes then remove from pan to serving plate with crumb side up to continue to cool completely.


Monday, May 4, 2015

GARLIC GREEN BEANS

2 tbsp olive or coconut oil
2 tbsp butter
4 garlic cloves, sliced thin
2 lbs fresh green beans
1 cup reduced-sodium chicken broth
1/2 tsp salt
1/4 tsp freshly ground black pepper

Heat the oil and butter over medium-high heat in a large saucepan or Dutch oven. Add the garlic and cook, stirring, for about 1 minute or until golden in color. Use a slotted spoon to remove garlic from pan and set aside (do not discard).

Add the green beans to the pan and saute 4 to 5 minutes until just crisp tender. Stir in the chicken broth, reduce heat to a simmer and cook uncovered around 10 minutes until beans are tender and most of the broth has evaporated. Stir occasionally during this cooking time.

Stir the garlic into the beans and they are ready to serve.

Yield: 8 servings
Per serving: 91 calories, 6 g fat (2 g sat), 8 mg cholesterol, 245 mg sodium, 8 g carbs, 3 g fiber, 2 g protein
Diabetic Exchanges: 1 1/2 fat, 1 vegetable