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. Everyone reacts different to various foods. Check your blood sugar readings so you will know whether or not a recipe works for you! And feel free to take a recipe and adjust it to suit your needs.

Wednesday, November 30, 2016


1 large onion, chopped
1 medium green bell pepper, chopped
1 tbsp olive oil
1 1/2 lbs reduced-fat smoked turkey kielbasa, cut into 1-inch pieces
1 can (15-16 oz) great northern beans, rinsed and drained
1 can (15-16 oz) pinto beans, rinsed and drained
1 can (14 1/2-oz) stewed tomatoes
1 can (10-oz) diced tomatoes and green chilies
1 can (8-oz) tomato sauce
1/2 tsp garlic powder
1/4 tsp freshly ground black pepper

In a Dutch oven or large saucepan, heat oil; add the onion and bell pepper. Saute veggies until tender. Add the remaining ingredients and bring to a boil. Reduce heat; cover and simmer until heated through.

Yield: 8 servings
Per serving of 1 cup: 287 calories, 5 g (1 g sat) fat, 42 g carbs (7 g fiber), 19 g protein
Diabetic Exchanges: 2 starch, 2 vegetable, 1 1/2 lean meat

Note: File Photo

Tuesday, November 29, 2016


2 tbsp olive oil
1 1/2 cups chopped onions
4 minced garlic cloves
1 pkg (8-oz) sliced fresh mushrooms
4 cans (14.5-oz each) ready-to-serve low-sodium chicken broth
1 pkg (9-oz)  refrigerated cheese tortellini
3 cups fresh spinach
1/3 cup shredded fresh Parmesan cheese

Heat the oil in a large saucepan placed over medium-high heat. When oil is hot, add the onions and cook a couple of minutes. Add garlic and mushrooms to the onions and cook while stirring for 2 minutes.

Add the chicken broth to the pan and bring to a boil. Add the tortellini and return to boiling. Boil 5 to 7 minutes or until the tortellini is done.

Stir the spinach into the soup; cook for a minute or two until wilted.

To serve, ladle soup into serving bowls and top with the Parmesan cheese.

Yield: 6 servings of 1 1/4 cup each.
Per serving: 260 calories, 29 g carbs (3 g fiber), 13 g protein

Note: File Photo

Monday, November 28, 2016


4 boneless skinless chicken breast halves
1/2 cup fine dry whole-grain bread crumbs
1/4 cup grated Parmesan cheese
1/4 cup chopped fresh Italian parsley
1 large egg, beaten
2 tbsp olive oil
2/3 cup low-sugar or sugar-free spaghetti sauce
1/2 cup shredded mozzarella cheese

Place chicken breasts between 2 pieces of waxed paper or plastic wrap. Using a meat mallet or rolling pin, gently pound the meat to a thickness of about 1/4-inch.

In a medium bowl, combine the bread crumbs, Parmesan cheese and parsley; mix together well. Dip chicken breasts in the beaten egg then coat with the bread crumb mixture.

In a large nonstick skillet, heat the oil until hot over medium-high heat. Add chicken and cook 8 to 10 minutes or until tender and cooked through (juices run clear). Turn once during cooking to brown both sides.

Meanwhile, heat the sauce.

Sprinkle the chicken with the mozzarella cheese; cover skillet to allow cheese to melt.

Serve the heated sauce with the chicken.

Yield: 4 servings
Per serving: 360 calories, 14 g carbs, 37 g protein

Note: File Photo of this recipe.

Sunday, November 27, 2016


1 pkg (10-oz) Italian-Blenda mixed salad greens
1 can (19-oz) Cannellini Beans, rinsed and drained
1/2 cup thinly sliced fennel bulb
1/4 cup light olive oil
2 tbsp cider vinegar
1 tsp Dijon mustard

In a large salad bowl, combine the salad greens, beans, and fennel.

In a small bowl, combine oil, vinegar and mustard until well blended. Pour dressing over the salad and toss to coat.

Yield: 8 (1-cup) servings
Per serving: 120 calories, 7g (1 sat) fat, 11 g (3 g fiber) carbs, 3 g protein
Diabetic Exchanges: 1/2 starch, 1 vegetable, 1 fat

Note: File Photo

Saturday, November 26, 2016


2 tsp olive or coconut oil
1/2 cup finely chopped onion
1 garlic clove, minced
2 cups diced zucchini
2 cups diced yellow squash
1 cup diced red bell pepper
3 cans (14.5-oz each) ready-to-serve chicken broth
1 cup uncooked macaroni rings (whole-grain is best)
2 cups fresh spinach leaves, coarsely chopped
Grated Fresh Parmesan Cheese for topping

In a Dutch oven, heat oil; add onion and garlic, cooking a couple minutes until tender. Add the zucchini, squash, and bell pepper; cook, stirring, for 2 minutes or until crisp tender.

Add the broth and macaroni; mix well. Bring mixture to a boil, reduce heat and cook over medium heat 7 to 8 minutes or until macaroni is tender. Stir occasionally during cooking.

Add the spinach and cook 1 minute to wilt.

To serve, ladle soup into serving bowls and top with the cheese.

Yield: 6 servings of 1 1/2 cups each
Per serving: 180 calories, 25 g carbs, 10 g protein

Friday, November 25, 2016


1 envelope dry onion soup mix (I also like to use onion-mushroom soup mix)
1 1/2 cups water
3/4 cup low sodium soy sauce
1 tbsp Splenda Brown Sugar Blend
1 tsp ground ginger
1 (3 to 3 1/2-lb) boneless beef roast
3 large sweet potatoes, peeled, cut into chunks
3 tbsp water
2 tbsp white whole-wheat flour

Preheat oven to 325 degrees.

In a large ovenproof Dutch oven, combine the soup mix, water, soy sauce, Splenda, and ginger; add the roast. Cover and bake at 325 degrees for 1 3/4 hour and 45 minutes.

Add the potatoes and bake, covered, for another 45 minutes to an hour until the meat and potatoes are tender. Remove the roast and potatoes to a warm serving platter and keep warm.

In a small cup, using a wire whisk, blend the water and flour together until smooth. Add mixture to the juices in the Dutch oven. Bring to a boil over high heat, stirring occasionally. Cook 2 minutes or until thickened. Serve with the meat and potatoes.

Note: If you are having trouble controlling your blood sugar, omit the gravy.

Note: File Photo

Wednesday, November 23, 2016


1 fresh young roaster, giblets removed
3garlic cloves, minced
Finely grated peel and juice of 1 lemon
2 tbsp olive oil
1 tbsp fresh rosemary
1 tsp cracked black pepper
1/4 tsp salt
6 medium-size red potatoes, halved or quartered

Preheat oven to 425 degrees.

In a medium bowl, mix the garlic, lemon juice and peel, oil, and spices.

Place chicken, breast side up, in a lightly oiled large roasting pan. Place the potatoes around the chicken. Drizzle the entire garlic mixture over the chicken and onto the potatoes.

Bake at 425 degrees 20 to 25 minutes per pound of the chicken or until the chicken is cooked through. A meat thermometer should read 180 degrees when inserted in the thigh. Stir potatoes once or twice to brown evenly.

Yield: 8 servings
Note: File Photo

Tuesday, November 22, 2016


1 box sugar-free yellow cake mix (2-layer size)
1/2 cup olive or canola oil
1/4 cup unsweetened applesauce
4 large eggs
1 carton (8-oz) fat-free sour cream
1/2 cup Slenda Brown Sugar Blend
1 tbsp ground cinnamon
2 cups "fake" powdered sugar*
4 tbsp low-fat milk
1 tbsp vanilla extract
Preheat oven to 325 degrees.
Lightly spray a 9x13-inch baking pan with nonstick cooking spray; set aside.
In a mixing bowl beat the cake mix, oil, applesauce, eggs, and sour cream by hand for 50 strokes. Pour half the batter into the baking pan.
In a small bowl, combine the Splenda and cinnamon; spread over the batter in the pan. Pour remaining half of the batter over the sugar/cinnamon layer. Using a knife, make swirls in the cake.
Bake at 325 degrees for approximately 40 minutes until a wooden toothpick inserted in the center comes out clean.
In a bowl combine the "fake" powdered sugar, milk, and vanilla extract. Spread over the warm cake.
*Recipe available on this blog site.


1 large (1 1/2 lb) acorn squash
1/4 cup Balsamic viniagrette dressing
1/2 tsp ground nutmeg
3 tbsp sugar-free maple-flavored syrup

Preheat oven to 400 degrees.
Cover a rimmed baking sheet with foil; set aside.

Cut squash in half lengthwise; remove seeds and discard them. Place squash halves, cut side down, on a cutting board and cut each half into 6 slices crosswise. Place slices in a large bowl.

In a small bowl, combine the dressing, nutmeg and syrup until well blended. Pour over the squash slices and toss to coat. Place the slices in a single layer onto the prepared baking sheet.

Bake at 400 degrees for 45 minutes or until squash is tender, turning once about halfway through the cooking time.

Yield: 6 servings

Please note this is a side dish that should be eaten with a lean protein item.

Note: I took a Kraft recipe and made it diabetic-friendly.

Monday, November 21, 2016


1 (3 1/2 to 5 lbs) beef tip roast
2 tsp cracked black pepper
2 tsp dry mustard
1/2 tsp ground allspice
1/2 tsp ground red pepper
1 large garlic clove, minced
1 tsp olive oil

In a small bowl, combine the spices and garlic; stir in the oil to form a paste. Spread evenly over the roast. Place roast, fat side up, on a rack in an open roasting pan. Insert a meat thermometer into the thickest part of the roast. Do not add any water or cover the meat.

Roast at 325 degrees to your desired doneness (you should allow at least 30 minutes per pound). Follow this guideline: rare = 135 degrees, medium = 155 degrees. Allow the roast to stand for 5 minutes so temperature can rise another 5 degrees to 140 degrees for rare and 160 degrees for medium.

Yield: About 2 to 4 servings per pound.

Note: File Photo

Friday, November 18, 2016


1 pkg (10-oz) frozen corn
8 cups (approx. 2 lb) fresh broccoli florets
6 cups (1medium-size head) cauliflower florets
6 green onions, sliced
1 envelope ranch salad dressing mix
1 cup fat-free sour cream

Cook corn according to package directions, drain and cool.

In a large bowl, combine broccoli, cauliflower, onions, and the corn.

In a small bowl, combine the salad dressing mix with the sour cream; mix well to blend. Pour dressing over the vegetables and toss to coat. Cover and refrigerate at least two hours before serving.

Yield: 12-14 servings
Per 1 cup: 90 calories, 18 g carbs, 6 g protein, trace of fat
Diabetic Exchanges: 1 starch, 1 vegetable

Note: I got the basics of this recipe and this photo from a 1990s TOH.

Thursday, November 17, 2016


2 cups white whole-wheat flour
1/4 cup packed Splenda Brown Sugar Blend
2 tsp baking powder
1/4 tsp salt
3/4 cup fat-free or low-fat milk
1/4 cup olive oil
1/4 cup unsweetened applesauce
1/2 cup sugar-free maple-flavored syrup
1/4 cup fat-free sour cream
1 large egg
1/2 tsp vanilla extract

Preheat oven to 400 degrees.
Grease or place paper liners into 16 muffin cups; set aside.

In a large bowl, combine the flour, Splenda, baking powder and salt.

In a separate bowl, combine the milk, olive oil, applesauce, syrup, sour cream, egg and vanilla; stir into the flour mixture just until moistened. Fill the prepared muffin cups 2/3 full. Make the topping.

3 tbsp white whole-wheat flour
3 tbsp Splenda Granulated
2 tbsp chopped walnuts or pecans
3/4 tsp ground cinnamon
2 tbsp cold unsalted butter

In a small bowl, combine the flour, Splenda, nuts and cinnamon; cut in the butter until crumbly. Sprinkle over the muffin batter and bake at 400 degrees 16-20 minutes until a wooden toothpick inserted in the center comes out clean.

Cool muffins in the pan for 5 minutes then remove to a wire rack to cool completely.

Yield: 16 muffins
Note: File Photo

Wednesday, November 16, 2016


1 (1-lb) beef flank steak
3 tbsp lemon juice
2 tbsp Dijon mustard
2 tbsp Worcestershire sauce
2 garlic cloves, minced
1/8 tsp hot pepper sauce

Using a sharp knife, score the surface of the steak with shallow diagonal cuts at 1-inch intervals, making diamond shapes. Repeat on the other side.

In a large resealable plastic bag, combine the lemon juice, mustard, Worcestershire sauce, garlic, and hot pepper sauce; add the steak. Seal bag and turn to coat meat. Place in the refrigerator at least 8 hours up to overnight. Make the following sauce.

Horseradish Sauce:
1/4 cup fat-free mayonnaise
1/4 cup fat-free sour cream
1 tbsp Dijon mustard
2 green onions, finely chopped
2 tsp prepared horseradish

Combine all sauce ingredients in a small bowl. Cover bowl and refrigerate.

Drain steak and discard the marinade.

Grill the steak, covered, over medium heat for 7-9 minutes per side or until of desired doneness. Thinly slice the steak across the grain and serve with the sauce.

Yield: 4 servings
Per serving of 1/4 of the steak and 2 tbsp sauce: Approximately 225 calories, 10 g fat (5 g sat), 3 g carbs, 26 g protein
Diabetic Exchange: 4 lean meat

Note: File Photo of this recipe.

This is my diabetic version of an old recipe from a Reiman Publication.

Tuesday, November 15, 2016


6 cups water
1/2 lb pearl onions
1 cup thinly sliced onion
1/2 cup thinly sliced carrot
1/2 cup thinly sliced celery
1 olive oil
2 tsp butter
6 boneless skinless chicken breast halves
2 1/3 cups reduced-sodium chicken broth
1 tbsp minced fresh parsley
1 tsp salt
1 tsp dried thyme
1/8 tsp pepper
1 bay leaf
3 tbsp white whole-wheat flour
1/2 cup fat-free evaporated milk
1/2 lb fresh mushrooms, quartered

In a Dutch oven or other large saucepan, bring water to a boil; add pearl onions and boil for 3 minutes. Drain and rinse in cold water; peel and set aside. In the same pan, heat olive oil and saute sliced onion, carrot and celery until tender. Remove the vegetables and set aside.

Add the chicken to the pan and brown on both sides. Remove and keep warm.

Add the broth, parsley, salt, thyme, pepper and bay leaf to the pan. Heat through until cooked down somewhat then add the chicken back into the pan. Place lid on pan and cook on low 5 minutes or until the juices from the chicken run clear. Remove chicken to a serving platter and keep warm.

Combine the flour and milk until smooth and gradually stir into the broth in the pan. Bring to a boil and cook, stirring for 2 minutes or until thickened. Return the vegetables to the pan. Remove from the heat, place lid back on and set aside.

In a nonstick skillet, saute the pearl onions in the butter until tender; remove and set aside. In the same pan, saute mushrooms until tender. Add the onions and mushrooms to the serving platter with the chicken. Discard the bay leaf from the sauce; sppon sauce over chicken and vegetables.

Yield: 6 servings
Per serving of 1 chicken breast half and 2/3 cup sauce: 273 calories,18 g carbs, 2 g fiber, 31 g protein
Diabetic Exchanges 3 1/2 lean meat, 1 1/2 vegetable, 1 fat

Note: This is my diabetic-friendly version of an old (15-16 years ago) recipe from a Reiman Publications magazine.

Monday, November 14, 2016


2 (1 lb each) pork tenderloins
1 medium onion, chopped
2 tbsp olive oil
1 tbsp fresh squeezed lemon juice
1/4 tsp dried rosemary
1/4 tsp dried thyme
1 tsp grated lemon peel
1 garlic clove, minced
1/2 tsp salt
1/2 tsp freshly ground black pepper

Combine the onion through pepper, mixing together well and rub over the tenderloins. Place on a rack in a shallow roasting pan. Bake uncovered at 400 degrees for 45-50 minutes or until a meat thermometer reads 160 degrees. Cover with foil and let stand for 10 minutes before slicing to serve.

Yield: 8 servings
Per serving: 176 calories, 7 g (2 g sat) fat, 74 mg cholesterol, 204 mg sodium, 2 g carbs, 24 g protein
Diabetic exchanges: 3 lean meat

Note: File Photo

Sunday, November 13, 2016


If you are like me, a diabetic who loves macaroni and cheese, maybe this recipe will work for you. By using whole-wheat macaroni, this recipe that has 24 grams carbs -1 gram fiber to 20 grams of protein per serving, becomes workable for most diabetics on an occasional basis. I do not recommend this as an everyday menu item.

1/3 cup finely chopped onion
3 1/2 cups cooked whole-wheat elbow macaroni
1 3/4 cups shredded reduced-fat cheddar cheese
2 tbsp minced fresh parsley
1/2 cup fat-free evaporated milk
1 3/4 cups low-fat or fat-free cottage cheese
1 tsp Dijon mustard
1/2 tsp salt
1/4 tsp freshly ground black pepper

Preheat oven 350 degrees.
Spray a 1 1/2-quart baking dish with nonstick cooking spray; set aside.

In a microwave-safe bowl, cover and microwave onion on high for 2 minutes or until tender; drain. Add the macaroni, cheddar cheese and parsley.

In a blender or food processor, combine the milk, cottage cheese, mustard, salt and pepper; cover and process until smooth. Stir into the macaroni mixture. Pour into the prepared baking dish and bake at 350 degrees for 20-25 minutes or until lightly browned.

Yield: 8 servings
Per Serving of 2/3 cup: 229 calories, 6 g (4 sat) fat, 19mg cholesterol, 491 mg sodium, 24 g carbs, 20 g protein
Diabetic Exchanges: 2 starch, 1/2 lean meat

Note: File Photo

Saturday, November 12, 2016


1 (8 1/2 lbs) bone-in turkey breast
3 tbsp lemon juice, divided
2 tbsp olive oil, divided
2 garlic cloves, minced
1 1/4 tsp salt
1 tsp grated lemon peel
1 tsp dried thyme
3/4 tsp pepper
1/2 tsp rubbed sage

Preheat oven to 350 degrees.

Using your fingers, loosen the skin but leave attached along bottom edge.

In a small bowl, combine 1 tablespoon of the lemon juice, 1 tablespoon of the oil, the garlic and remaining spices; spread under the turkey skin. Combine the remaining lemon juice and oil; set aside.

Place the turkey breast on a rack in a shallow pan and bake, uncovered, at 350 degrees for 2 1/2 to 3 hours or until a meat thermometer reads 170 degrees, basting every 15-20 minutes with the lemon/oil mixture.

Remove from oven and allow to stand for 10 minutes. Remove skin and discard before carving.

Yield: 16 servings
Per serving: Approximtely 160 calories, 1 g carbs, 31 g protein
Diabetic Exchanges: 3 lean meat

Note: File Photo

Friday, November 11, 2016


Note: This salad makes 12 servings. Cut ingredients in half for 6 servings. This makes a perfect salad for a group or to take to pitch-in luncheons.

12 cups torn romaine lettuce
2 medium tomatoes, cut into wedges
1 medium cucumber, halved, sliced
1/2 medium green bell pepper, thinly sliced
1/2 medium red onion, cut into thin rings
1/2 cup sliced ripe olives
1/2 cup crumbled feta cheese

Combine the above ingredients in a large bowl. Make the dressing and pour over the salad; toss to coat. Serve immediately after adding dressing.

Lemon Dressing:
1/4 cup olive oil
2 tbsp lemon juice
2 tsp Dijon mustard
2 garlic cloves, minced
1/2 tsp sugar
1/2 tsp dried oregano
1/4 tsp salt
1/4 tsp dried thyme
1/8 tsp black pepper

Combine all dressing ingredients in a jar with a tight-fitting lid. Shake vigorously to mix well before pouring over the salad.

Yield: 12 servings
Per serving of 1 1/4 cups: 87 calories, 7 g (2 sat) fat, 196 mg sodium, 6 g carbs (2 g fiber), 2 g protein
Diabetic Exchanges: 1 1/2 fat, 1 vegetable

Note: File Photo

I got this recipe 15-16 years ago from a Light & Tasty magazine.

Thursday, November 10, 2016


Pizza is one of the foods that raises my blood sugar faster than almost any other. This is a great idea for me and probably for many of you, my fellow diabetics.

3 cups shredded zucchini
3/4 cup egg substitute
1/3 cup white whole-wheat flour
1/4 tsp salt
2 cups shredded part-skim mozzarella cheese
2 small tomatoes (I prefer Roma), thinly sliced
1/2 cup chopped onion
1/2 cup finely chopped or julienned green bell pepper
1 tsp dried oregano
1/2 tsp dried basil
3 tbsp shredded Parmesan cheese

Preheat oven to 450 degrees.
Spray a 12-inch pizza pan with nonstick cooking spray; set aside.

Combine the zucchini and egg substitute in a bowl; mix well. Add the flour and salt, stirring together well. Spread the mixture onto the bottom of the prepared pizza pan. Bake at 450 degrees for 8 minutes; reduce heat to 350 degrees. Remove from the oven and sprinkle the remaining gredients over the crust. Return to oven and bake 15-20 minutes, or until the onion is tender and the cheese is melted.

Yield: 6 slices
Per slice: 190 calories, 13 g carbs, 2 g fiber, 17 g protein
Diabetic Exchanges: 2 lean meat, 2 vegetables, 1/2 fat

Note: File Photo

Wednesday, November 9, 2016


1/2 cup fat-free mayonnaise
2 tbsp fat-free or 1% milk
1 tbsp lemon juice
1/2 tsp Splenda Granulated (or your favorite sweetener)
1/4 tsp garlic powder
1/4 tsp ground mustard
1/2 cup crumbled blue cheese

In a small bowl, combine all ingredients except cheese; blend until smooth. Add the cheese and mix well. Serve over your favorite salad greens.

May be kept covered and stored in refrigerator.

Yield: 14 servings
Per serving (2 Tablespoons):
46 calories, 3 g (2 g sat) fat, 253 mg sodium, 3 g carbs, 2 g protein, trace of fiber
Diabetic Exchange: 1 fat

Tuesday, November 8, 2016


1 small onion, chopped
1/4 cup chopped green bell pepper
1 tbsp unsalted butter
1 small zucchini, chopped
3/4 cup chopped tomato
1/4 tsp oregano
1/8 tsp black pepper
1/4 tsp salt
4 large egg whites
1/4 cup water
1/4 tsp cream of tartar
1/4 cup egg substitute
1/2 cup shredded reduced-fat cheddar cheese, divided

In a large nonstick skillet, melt the butter; add the onion and bell pepper and saute until tender. Add the zucchini, tomato, oregano and black pepper; cook while stirring for 5-8 minutes or until the veggies are tender and most of the liquid is evaporated. Set aside but keep warm.

Preheat oven to 350 degrees.

In a mixing bowl, beat egg whites, water, cream of tartar and salt until stiff peaks form.

Place the egg substitute in another bowl; fold into the egg white mixture. Pour into a 10-inch oven-proof skillet that has been coated with cooking spray. Cook over medium heat for 5 minutes or until the bottom is lightly browned. Bake at 350 degrees for 9-10 minutes or until a knife inserted in the center comes out clean.

Spoon the veggie mixture oveer one side; sprinkle with half the cheese. Score the middle of the omelet with a sharp knife and fold other half over the veggie filling. Transfer to a warm plate and sprinkle with the remaining cheese.

Cut omelet in half to serve.

Yield: 2 servings
Per serving: 197 calories, 10 g carbs, 2 g fiber, 19 g protein
Diabetic Exchanges: 2 1/2 lean meat, 2 vegetables

Note: This is not a picture of this recipe. This is a free clip art picture of a vegetable omelet.

Sunday, November 6, 2016


1 can Splenda-sweetened cherry pie filling
2 tsp lemon juice
2 tbsp white whole-wheat or garbanzo bean flour
1 1/2 tbsp Splenda Brown Sugar Blend
1/2 tsp ground cinnamon
2 tbsp butter
1/2 cup quick cook oats, raw
2 tbsp chopped pecans or slivered almonds

Preheat oven to 425 degrees.
Lightly grease a 1-quart casserole dish.

Combine pie filling and lemon juice; spoon into the prepared casserole dish.

Combine the flour, Splenda and cinnamon; cut the butter into the mixture using a pastry cutter or two knives until the mixture is crumbly. Stir in the oats and pecans or almonds. Sprinkle over the cherry layer.

Bake at 425 degrees 20-25 minutes until browned and bubbly.

Personal note: Delicious topped with a scoop of sugar-free vanilla ice cream or frozen yogurt.

Note: File Photo

Saturday, November 5, 2016


Cornbread is one of my favorite foods. Since my diabetes diagnosis I have really had to cut back on cornbread in my diet. I finally found a way to enjoy my cornbread without a big surge in blood sugar readings. The secret is using white whole-wheat flour. Here is a good recipe and it is delicious made in an iron skillet. Do not over indulge and always have a piece of cornbread with a protein item!

1 cup cornmeal
1 cup white whole-wheat flour
3 tsp baking powder
3/4 tsp salt
1 cup fat-free milk
1 large egg
olive or coconut oil to grease the skillet

Preheat oven to 375.
Grease the skillet and heat in oven until hot.

In a bowl, combine the cornmeal, flour, baking powder, and salt. Stir in the milk and egg until well combined. Pour the mixture into the hot skillet and bake at 375 degrees for 25-30 minutes or until browned.

Note: Add a tablespoon of chopped jalapeno peppers if desired.

Friday, November 4, 2016


1 pkg sugar-free vanilla wafers
1 1/2 cups cold low-fat milk
1 box (4-serving size) instant sugar-free French Vanilla pudding mix
1/2 carton (8-oz size) frozen sugar-free whipped topping, thawed
4-oz fat-free sour cream

In a bowl combine the pudding mix and milk, stirring with a whisk until blended. Add the sour cream and whipped topping, mix gently to combine.

In a dish, layer vanilla wafers, banana slices and pudding mix. Crush two or three of the vanilla wafers and sprinkle over the top of the dish as a garnish.

Note: File Photo

Thursday, November 3, 2016


1 lb ground beef, browned and well drained
1 tbsp taco seasoning
1 can refried beans
1 cup salsa (check for sugar content)
1 cup fat-free sour cream or plain Greek yogurt
1 cup shredded Mexican-blend cheese
1/2 cup chopped green onions
1/2 - 3/4 cup black olives (I prefer them chopped)
1 large Roma tomato, diced - optional

In a bowl, combine the ground beef, taco seasoning, and refried beans until combined. Spread mixture over the bottom of a pie plate. Layer the remaining ingredients over the beef/bean mixture. Cover and refrigerate until serving time.

Serve with baked whole-grain tortilla chips or Beanito chips.

Remember this is an appetizer or snack. Do not make a meal of this.


1 whole chicken
2 cloves garlic
2 celery stalks, diced
2 medium-size carrots, peeled and sliced
1 medium-size onion, chopped
1 medium-size potato, cut into bite-size pieces
1 large tomato, diced
1/2 salsa
1/8 tsp cumin
1/8 tsp seasoned salt
1 cup dry whole-wheat noodles

In a large saucepan or Dutch oven, boil the chicken in water. When chicken is cooked through, remove from broth, set chicken aside to cool.

Add the garlic, celery, carrots, onion, potato, tomato, salsa, cumin and seasoned salt to the broth. Bring to a boil, lower heat to medium and cook until the vegetables are tender.

While vegetables cook, remove the chicken skin and bones.

Add the chicken back into the broth along with the noodles and continue cooking another 10-12 minutes or until the noodles are tender.

Note: File Photo

Wednesday, November 2, 2016


1 jar (16-oz) Cheez Whiz
1 brick (8-oz) fat-free cream cheese, softened
4-oz shredded mild reduced-fat cheddar cheese
1 cup finely chopped pecans
1 small onion, finely chopped
1 tsp Worcestershire sauce
Additional chopped pecans to roll cheese ball in

In a bowl, mix until well blended. Roll into a ball, cover and chill until serving time. Right before serving, roll in more chopped pecans.

Serve with an assortment of whole-grain crackers.

Note: File Photo

Tuesday, November 1, 2016


1 box sugar-free yellow cake mix
1/2 cup unsalted butter, melted
1 large egg

Preheat oven to 350 degrees.

In large mixer bowl, combine the cake mix, butter, and egg at low speed until well blended. Press into the bottom of an ungreased 9 x 13-inch baking pan. Bake at 350 degrees for 10 minutes. While this bakes, prepare the TOPPING:

1/2 cup Splenda Brown Sugar Blend
1 tsp vanilla extract
2 large eggs
2 tbsp white whole-wheat flour (or garbanzo bean flour)
1 tsp baking powder
1/2 tsp salt
1 cup unsweetened coconut
1/2 cup chopped pecans (or walnuts)

In the same mixing bowl, combine the Splenda, vanilla and eggs; blend together well. Add the flour, baking powder and salt; mix well.

Stir in the coconut and nuts. Gently spread the topping evenly over the warm base being sure topping touching sides of the pan.

Bake at 350 degrees for another 20 to 25 minutes or until golden brown and the topping is set.

Allow to cool before cutting into 36 or 48 bars.

Note: This is a file photo that is very similar to this diabetic recipe.