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.

Thursday, July 30, 2015

COUNTRY BREAKFAST SKILLET

This is a good way for diabetics to enjoy hash browns. With the proteins included in this recipe that makes 8 servings, each serving has a good carb to protein ratio for diabetics.

12-oz bacon, chopped fine
1 medium yellow onion, chopped fine
1 bag (30-oz) frozen shredded hash browns, thawed
8 large eggs
1/2 tsp salt
1/2 tsp freshly ground black pepper
1 cup low-fat shredded Mexican-blend cheese

Cook the bacon and onion over medium heat in a large skillet until bacon is crisp; drain, reserving 1/4 cup drippings. Add reserved drippings back into skillet.

Stir the hash browns into the skillet and cook, uncovered, 10 minutes (or until bottoms are browned) over medium heat; turn potatoes.

Using the back of a spoon, make 8 indentations, evenly spaced throughout, into the potato mixture. Break one egg into each well; sprinkle with salt and pepper.

Cover and cook on low heat for 10 minutes or until eggs are done to your desired level. Sprinkle the cheese overall and let set until cheese is melted.

Yield: 8 servings
Per serving: 278 calories, 17 g carbs, 14 g protein

Note: File Photo from Bing

Wednesday, July 29, 2015

COCONUT CHICKEN FINGERS

4 (6-oz each) skinless, boneless chicken breast halves, cut into 1/2-inch strips
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 cup brown rice flour
1 cup buttermilk
1 large egg
1 1/2 cups unsweetened flaked coconut
3 tbsp coconut oil

Sprinkle the chicken strips with the salt and pepper.

Put the flour in a shallow dish (pie plate works great).

Combine the buttermilk and egg in another shallow dish.

Dredge chicken strips in the flour; shake off excess. Dip into the buttermilk/egg mixture then dredge in the coconut.

Heat the oil in a large skillet over medium-high heat. Add chicken strips to skillet and cook 6 - 8 minutes or until chicken is cooked through, turning once during cooking.

Yield: 6 servings

Note: File Photo

Tuesday, July 28, 2015

SPICY BEAN SOUP

1 cup dried pinto beans, washed, covered with water and soaked at least 2 hours (preferably overnight)
5 cups cold water
1/2 tsp salt
3 slices bacon, diced
1/2 cup chopped yellow onion
1 garlic clove, minced
1 large ripe tomato, peeled, seeded, diced
3 1/2 cups low-fat chicken broth
1 tsp Tabasco sauce
2 tbsp uncooked whole-wheat elbow macaroni
1/4 cup chopped cilantro

Drain beans and rinse in a colander under running water; place in a Dutch oven.

Add the cold water and salt to the beans and heat to boiling; lower heat, cover and simmer for 2-3 hours until beans are tender.

Combine 1 cup of the cooked beans with 1 cup of their liquid in a blender container or a food processor; process until smooth and set aside.

Cook bacon in a skillet over medium heat until crispy. Drain off drippings, reserving 1 tablespoon.

Add the onion and garlic to the bacon and reserved drippings and saute until tender; add the tomato and cook another minute. Transfer mixture to the Dutch oven with the remaining beans and liquid. Add the chicken broth and Tabasco sauce; bring to a boil

Add the macaroni to the Dutch oven; turn down the heat to a slow boil and cook 7 to 10 minutes until macaroni is tender.

Add the cilantro just before serving.

Yield: 8 servings




Saturday, July 25, 2015

SOUTHWEST BREAKFAST SCRAMBLE

4 large egg whites
2 large eggs
1/4 tsp freshly ground black pepper
dash of salt, optional
2 (6-inch size) corn tortillas, cut in half and then into strips
1/4 cup chopped fresh baby spinach
2 tbsp shredded reduced-fat cheddar cheese
1/4 cup low-sugar salsa

Whisk the egg whites, eggs, pepper and salt, if using, together in a large bowl. Stir in the tortilla strips, spinach, and cheese.

Heat a large nonstick skillet that is coated with cooking spray over medium to medium-high heat. Cook egg mixture, stirring, until mixture is thickened and dry.

Divide mixture onto 2 serving plates and top with the salsa.

Yield: 2 servings
Per serving: 195 calories, 16 g carbs, 2 g fiber, 17 g protein
Diabetic Exchanges: 2 lean meat, 1 starch

Note: File Photo

Tuesday, July 21, 2015

PHYLLO TOPPED CHICKEN POT PIES

1 head garlic
1 tbsp olive or coconut oil
2 cups sliced fresh mushrooms
2 medium-size carrots, cut into 1/2-inch coins
1 medium-size parsnip, cut into 1/2-inch slices
1/2 cup chopped onion
1/2 cup reduced-sodium chicken broth
1 tsp dried thyme, crushed
2 cups fat-free or low-fat milk
3 tbsp white whole-wheat flour
2 cups cubed cooked chicken breast meat
4 sheets phyllo dough, thawed
Olive oil nonstick cooking spray

Preheat oven to 425 degrees.

Peel the outer layer of skin from the garlic head, leaving cloves intact. Cut off the pointed top (approximately 1/4") leaving the bulb intact but exposing the individual cloves. Place, cut side up, in a custard cup and drizzle with 1/2 teaspoon of the oil. Cover with foil and bake25 to 30 minutes or until cloves feel soft when pressed. Set aside to cool enough to handle. When you can handle, squeeze out the paste from the individual cloves.

While garlic cools, heat the remaining oil in a large skillet. Add the mushrooms, carrots, parsnip, and onion; cook 10 minutes, stirring occasionally.

Add the broth to the skillet along with the thyme, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Bring to a boil and reduce the heat. Simmer, covered, about 10 minutes until vegetables are tender. Stir in the garlic paste.

In a medium mixing bowl, whisk together the milk and flour until smooth; add to the mushroom mixture and cook, stirring, over medium heat until thickened and bubbly. Stir in the chicken.

Divide the mixture evenly among 4 (12-oz) individual oven-safe dishes; set aside.

Unfold phyllo and remove one sheet at a time to a flat work surface keeping other sheets covered. Lightly coat sheet with nonstick cooking spray, top with another sheet and lightly coat with spray. Repeat with remainng two sheets. Cut the stack in half crosswise and place one stack atop the other stack.

Use a pizza cutter to cut the stack into 16 strips. Place four strips in a woven pattern atop each dish.

Bake at 425 degrees 15 to 20 minutes until bubbly and phyllo is a golden brown. Allow to stand 10 minutes before serving. Sprinkle tops with freshly ground or cracked black pepper, if desired.


Saturday, July 18, 2015

QUICK CHICKEN SALAD

2 chicken breasts (deli or KFC, etc okay), broken or shredded into small pieces
1 head lettuce, broken
1 cup red grapes, halved
Low-fat mayonnaise

Toss the chicken, lettuce, and grapes with just enough mayo to moisten. Serve with a crusty whole-grain bread, if desired.


Thursday, July 16, 2015

LEMON-LIME SODA GELATIN

2 cups sugar-free lemon-lime soda
2 small pkg (3-oz size) sugar-free lime-flavored gelatin
6-oz low-fat cream cheese, softened
2 cups chilled sugar-free lemon-lime soda
1 carton (12-oz) sugar-free frozen whipped topping, thawed

Microwave the 2 cups soda on high until hot (1 to 2 minutes).

Place the hot soda and the gelatin powder in a blender; cover and process until the gelatin is completely dissolved. Add the cream cheese and process to blend.

Transfer the mixture to a large bowl and stir in the chilled soda. Whisk in the whipped topping.

Pour mixture into a 3-quart bowl and refrigerate, covered, 4 hours or until firm.

Note: File Photo

Saturday, July 11, 2015

EASY PINEAPPLE DESSERT

Today I had a "sweet" tooth and decided I needed to do something about it. It has been a couple of busy weeks and the cupboards aren't exactly loaded with "sugar-free" goodies. I found the following ingredients and made me a dessert. It is pretty good.

Note: I always use real butter but was out today and found this stick of margarine. My recommendation is real butter (always better for you than margarine). If you don't want to use that much butter, use half butter and half coconut oil.

1 box sugar-free yellow cake mix (2 layer size)
1 can pineapple* in juice (no syrup)
1 stick butter (see note above)

Preheat oven to 350 degrees.
Lightly butter a 9" X 13" baking pan.

Spread the pineapple with juice over the bottom of the pan.

Sprinkle the dry cake mix over the pineapple, evening out to equally cover the pineapple.

Melt the butter and drizzle overall.

Bake at 350 degrees 35-40 minutes or until lightly browned.

Serve topped with whipped cream.


Note: This is a dessert not a cake. You cannot 'frost' this dessert.

*I just happened to have chunked pineapple on hand. It worked out fine but next time just to see the difference I will try crushed pineapple. I will also sprinkle with some chopped pecans next time. I didn't think about them today.


BLUEBERRY SKILLET COBBLER

4 cups fresh or frozen blueberries
1/2 cup Splenda Granulated
1/2 cup water
1 tsp lemon zest
1 tbsp lemon juice

Biscuit Dough
1 cup white whole-wheat flour
2 tbsp Splenda Granulated
2 tsp baking powder
1/2 tsp salt
1 tbsp butter
1/2 cup low-fat milk

Sugar-free vanilla ice cream, for serving, optional

Preheat oven to 400 degrees.

In a 10-inch ovenproof skillet, combine berries, Splenda, water, zest and juice; bring to a boil. Reduce the heat and simmer, uncovered, for around 10 minutes until slightly thickened; stir occasionally.

To make biscuits while berries cook, whisk the flour, Splenda, baking powder and salt together in a small bowl. Cut in the butter until mixture is like coarse crumbs; stir in the mix just until moistened.

Drop discuit dough into six portions atop the simmering berry mixture. Place in the preheated oven and bake, uncovered, 17 to 20 minutes or until the biscuits are golden brown.

Serve while warm and top with some of the ice cream, if desired.

Yield: 6 servings

Note: This is a dessert, only one serving, please!


Wednesday, July 8, 2015

CHOCOLATE CHOCOLATE CHIP COOKIES

1/2 cup firmly packed Splenda Brown Sugar Blend
1/2 cup Splenda granulated
1/2 cup butter
1/2 cup coconut oil
1 tsp vanilla extract
1 large egg
1/4 cup all-purpose flour
1 cup white whole-wheat flour
1/2 cup garbanzo bean flour
1/4 cup unsweetened cocoa
1 tsp baking soda
1/4 to 1/2 tsp salt
1 cup sugar-free chocolate chips
1/2 cup chopped pecans or almonds, optional but highly recommended as nuts are good for diabetics

Preheat oven to 375 degrees.
Line 2 cookie sheets with parchment paper; set aside.

In a large mixing bowl, cream both Splendas, butter and coconut oil until light and fluffy. Blend the vanilla extract and the egg into the mixture.

Blend the flours, cocoa, baking soda and salt into the butter mixture. Stir in the chocolate chips and nuts.

Drop the dough by teaspoonfuls onto the prepared baking sheets and bake at 375 degrees for 7 to 11 minutes or until set.

Remove from oven and cool in pan for 1 minute then remove to wire racks to cool completely.

Yield: Approximately 4 dozen cookies.

Personal Note: You should not eat more than two cookies at a time even though these do not have sugar. The key to a diabetic's diet is to eat in moderation. Have another cookie or two in a couple of hours if desired but not 4 cookies at a time.


Sunday, July 5, 2015

BAKED SQUASH CASSEROLE

2 1/2 lbs medium-size yellow squash
1 egg, beaten
1/2 cup whole-wheat bread crumbs + additional for topping
4 tbsp butter
1 tbsp Splenda granulated
1 tbsp chopped onion
dash of freshly ground black pepper

Preheat oven to 350 degrees.
Spray a 2-quart casserole dish with nonstick cooking spray or grease lightly; set aside.

Cut tips off the squash and cut each into 4 pieces. Place in a large saucepan and cover with boiling water; cook until tender. Drain in a colander and mash in a mixing bowl. Add the egg, 1/2 cup bread crumbs, butter, Splenda, onion and pepper; combine well.

Transfer mixture to the prepared casserole dish and cover top lightly with bread crumbs. Bake at 350 degrees for 20 to 25 minutes until lightly browned.

Note: This is a side dish that should be served with a protein item.

Note: File Photo





Saturday, July 4, 2015

ROASTED DILL GREEN BEAN SALAD

2 lbs fresh green beans, trimmed and broken, if desired
3 tbsp olive or coconut oil, divided
1/2 tsp salt, divided
2 tbsp white wine vinegar
2 tsp dill weed
1 1/2 tsp Dijon mustard
1 1/2 tsp Splenda Granulated
1/4 tsp freshly ground black pepper

Preheat oven to 400 degrees.

In a large mixing bowl, toss the beans with half the salt and 1 tablespoon of the oil. Divide the mixture evenly in two 15" x 10" x 1" baking pans and spread out on pans. Roast 30-35 minutes until tender and lightly browned, stirring occasionally.

In a small bowl, whisk the vinegar, dill, mustard, Splenda and pepper along with the remaining salt and oil until well blended.

Transfer beans to a large serving bowl and toss with the vinegar mixture to coat.

Yield: 6 servings
Per serving: 108 calories, 7 g (1 g sat) fat, 11 g carbs, 5 g fiber, 3 g protein
Diabetic Exchanges: 1 1/2 fat, 1 vegetable


Friday, July 3, 2015

WALDORF CHICKEN SALAD

4 to 5 cooked chicken breasts, diced
1 cup walnuts, toasted
1 pkg (1/2 lb) snow peas blanced for 1 minute then cooled
1/2 cup light mayonnaise
1/2 cup plain low-fat, low-sugar yogurt
3 tbsp Dijon mustard
3 tbsp white-wine vinegar
1 tsp salt, optional
1/2 tsp freshly ground black pepper
2 small Granny Smith (or other tart) apples, chopped
lemon juice for tossing apples
5 stalks celery, chopped

Toss the chopped apples with the lemon juice to avoid discoloration. Drain any excess juice.

Combine all ingredients in a large bowl and toss to mix well.

Refrigerate until serving time and refrigerate any leftovers.

Note: This is a file photo as I did not take a picture of this salad.

Wednesday, July 1, 2015

HAWAIIAN LUAU CAKE

Note: This recipe is fine for most diabetics but remember only 1 serving a day! The key to enjoying desserts is to eat them in small quantities. My aunt gave me this recipe years ago. After being diagnosed as diabetic I redid the recipe to make it diabetic-friendly.

1 box sugar-free yellow cake mix
1/2 cup coconut oil (or olive oil)
1 can (16-oz) mandarin oranges, drained (reserve some juice)
4 large eggs
1 tub (16-oz) frozen whipped topping, thawed (use sugar free or 1 g sugar per serving)
1 can (16-oz) crushed pineapple in its own juice, drained
1 large box instant sugar-free vanilla pudding mix

Preheat oven to 350 degrees.
Grease and flour 2 8" or 9" round cake pans; set aside.

In a mixing bowl, mix the cake mix, oil, oranges, and eggs together until well blended. Pour batter evenly into the two prepared pans.

Bake cakes at 350 degrees for 25 minutes or until a wooden toothpick inserted in centers comes out clean. Remove pans to a wire rack and cool cakes in pan for 5 to 10 minutes. Remove from pans and cool completely on the wire rack.

Mix the whipped topping, pineapple, and pudding mix together until well blended. Add a little of the reserved pineapple juice if needed to get to spreading consistency.

Place 1 cake layer on a cake plate and spread top with the whipped topping mixture. Top with the second layer then spread the remaining topping mixture over the top and sides of the cake.

Keep cake refrigerated until serving time and refrigerate leftovers.

Note: This picture is a file photo.