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.

Sunday, December 31, 2017


12 cups torn fresh spinach
8 green onions, chopped
6 hard boiled eggs, sliced
1/2 lb fresh mushrooms, sliced
1 can (8-oz) sliced water chestnuts, drained
1 jar (6.5-oz) marinated artichoke hearts, drained and quartered
8 bacon strips, cooked and crumbled

Combine all the above ingredients in a large salad bowl; set aside.

1/2 cup cider vinegar
1/2 cup Splenda Granular
1/2 tsp salt
1/2 tsp ground mustard
1 tsp grated onion
1 cup olive or canola oil

In a blender, combine vinegar, Splenda, salt, mustard and onion; cover and process until smooth. While processing, gradually add the oil in a steady stream.

Drizzle dressing over salad and toss to coat.

Any leftover dressing should be refrigerated.

Yield: 10-12 servings
 Note: Recipe idea and photo from TOH 2008. I redid recipe to make it more diabetic-friendly.

Saturday, December 30, 2017


This is a 2008 recipe from TOH. The recipe is from a lady in New York who said she first made it for a church retreat where it was a big hit.

2 whole garlic bulbs
2 tsp olive oil
1/2 tsp dried basil
1/2 tsp dried oregano
2 tbsp lemon juice
1 (4 to 5 lb) boneless pork loin roast
6 med red potatoes
3 cups baby carrots
1 large sweet onion, thinly sliced
1 1/2 cups water
1 tsp salt
1/2 tsp pepper

Remove papery outer skin from garlic (she does not peel or separate cloves). Cut top off garlic heads, leaving root end intact. Brush with oil and sprinkle with basil and oregano. Wrap each bulb in heavy-duty foil. Bake at 425 degrees for 30-35 minutes or until softened. Cool 10 - 15 minutes. Squeeze softened garlic into a small bowl. Add lemon juice; mix well. Rub over the roast.

Place roast in a shallow roasting pan. Arrange potatoes and carrots around the roast. Pour water into the pan. Sprinkle meat and vegetables with salt and pepper. Cover and bake at 350 degrees for 1 1/2 hours. Uncover and bake 1 1/2 hours longer or until a meat thermometer reads 160 degrees, basting often. Cover and let stand 10 minutes before slicing.

Yield: 10-12 servings

Note: TOH file photo of this recipe.

Friday, December 29, 2017


8  bacon strips, diced
2/3 cups Splenda Granular
2 tbsp cornstarch
1 tsp salt
Pinch freshly ground black pepper
3/4 cup white vinegar
1/2 cup water
1 can (16-oz) kidney beans, rinsed and drained
1 can (15 to 16-oz) lima beans, rinsed and drained
1 can (15-oz) garbanzo beans (chickpeas), rinsed and drained
1 can (14 .5-oz) cut green beans, drained
1 can (14.5-oz) cut wax beans, drained

 In a skillet, cook bacon over medium heat until crisp; remove to paper towels to drain. Save a quarter cup of the drippings in the skillet. Add the Splenda, cornstarch, salt and pepper to skillet; stir in the vinegar and water and bring to a boil, stirring occasionally. Cook, stirring, for 2 minutes.

Add beans and reduce the heat. Cover and simmer for 15 minutes or until the beans are heated through. Place mixture in a serving bowl and sprinkle bacon over the top.

Yield: 10-12 servings

 Note: This recipe is my diabetic version of a Reiman's Publication recipe from 2008. The photo is of the original recipe.

Thursday, December 28, 2017


8 hard boiled eggs
1/4 cup deviled ham spread
1/4 cup finely chopped green onions
1/4 cup mixed sweet pickle and dill pickle relishes
1/3 cup finely chopped celery
1/3 cup olive oil mayonnaise
1 tsp prepared mustard
dash of salt
dash of freshly ground black pepper
Paprika for garnish

Slice eggs in half lengthwise; place yolks in a small bowl and set whites aside.

Mash the yolks with a fork. Add the remaining ingredients except paprika; mix together well.

Use the filling to fill the hollow in the whites. Sprinkle with paprika for garnish.

Yield: 8 servings

  Note: File Photo for reference only.

Wednesday, December 27, 2017


Marlene Koch, a cookbook author of low-sugar desserts and foods, came up with this recipe after hearing her brother rave about a Horsey Sauce that gives a real zip to roast beef and other sandwiches. It is quite tasty if you are looking for a good sauce with some zip.

1/2 cup low-fat cottage cheese
3 tbsp light sour cream
2 tbsp horseradish
1 tbsp Splenda Granular

Place cottage cheese in a food processor or blender and puree until completely smooth (like mayonnaise). Add the remaining ingredients and blend again.

Store in a dish or jar with a lid and refrigerate.

Yield: Approximately 12 tablespoons
Per serving size of 1 tablespoon: 15 calories, 1 g carbs, 1 g protein, 1 g fat (saturated), 0 g fiber, 45 mg sodium
Diabetic Exchange = Free
WW points: 0

Note: This is a file Photo

Saturday, December 23, 2017


1/2 medium avocado, peeled
2 tbsp thinly sliced green onion tops
1 tbsp lime juice
1 garlic clove, minced
2 whole-grain English muffins, split and toasted
1/4 cup fresh spinach leaves
2-oz thin sliced lower-sodium ham (ie Hillshire Farm)
2 eggs
2 tbsp fresh pico de gallo or salsa

Mash together the avocado, green onion, juice, and garlic in a medium bowl; spread over cut sides of the muffins.

Top bottom half of the muffins with the spinach and ham.

Coat a  nonstick skillet with nonstick cooking spray; heat over medium heat. Break eggs into skillet and reduce heat to low. Cook until whites are completely set. Turn eggs and cook until yolks are no longer runny.

Place eggs atop the ham. Add the pico de gallo and place muffin tops on sandwiches.

Yield: 2 sandwiches
Per sandwich: 315 calories, 12 g fat (3 g saturated, 0 g trans), 35 g carbs (5 g fiber), 16 g protein

 Note: Recipe and photo from Diabetic Living.

Friday, December 22, 2017


8-oz sharp cheddar cheese, grated
1-oz Parmesan cheese, finely grated
1 cup white whole-wheat flour
4 tbsp chilled unsalted butter, cut up
1 tbsp finely chopped fresh (or 1 tsp dried) rosemary
1 tsp salt
1/4 tsp ground black pepper
1/8 tsp paprika
Up to 3 tbsp ice cold water

Place all ingredients except ice water into food processor bowl; process until well combined and resembles crumbs. Add water, 1 tablespoon at a time as you may not need it all, just until mixture forms a dough.

Place mixture on plastic wrap, form a disc, wrap and refrigerate until firm. This will take approximately 1 hour.

Preheat oven to 375 degrees.
Cover a baking sheet with parchment paper; set aside.

On a lightly floured surface, roll the dough into a thin rectangle 1/8 to 1/4-inch thick. Use a sharp knife or a pizza cutter to cut dough into 1-inch squares; transfer to the baking sheet. Use a fork tine to make a hole in the center of each square to prevent excess puffing when baking.

Bake at 375 degrees 12-18 minutes until the edges begin to brown. Do not overbake.

Cool completely before packaging. If using as gift, line a gift tin with tissue paper and add crackers. Crackers may also be placed in ziptop baggies and placed in gift bags.

Per serving of 8 crackers: 190 calories, 13 g fat (8 g saturated, 0 g trans fat), 10 g carbs, 7 g protein, 0 g sugar, 580 mg sodium

Thursday, December 21, 2017


3 cups 1% milk, divided
1 1/2 cups fat-free half and half
1 tbsp + 1 tsp cornstarch
3 large eggs, well beaten
2/3 cup Splenda Granular
2 tsp vanilla extract
1/2 tsp nutmeg

In a large saucepan, thoroughly whisk together 1 cup of the milk, the half and half, cornstarch, eggs, and Splenda. Cook over low heat, stirring constantly, until thick enough to coat the back of a spoon. Remove from the heat. Stir in the vanilla and nutmeg until combined. Stir in the remaining milk and allow to cool to room temperature.

Refrigerate until serving time.
Garnish each cup with a sprinkle of cinnamon, if desired.

Yield: 8 servings
Per serving: 100 calories, 11 g carbs, 6 g protein, 3 g fat (1 1/3 g saturated)

Note: File Photo

Note: If you want alcohol in your eggnog substitute 1/2 to 1 cup of rum or brandy for the same amount of the milk. But remember that will change the nutritional numbers.

Tuesday, December 19, 2017


Yes, diabetics can have their cake and eat it too, if they do so responsibly. Be cautious of the ingredients you choose, how you dress your cake, and the quantity you eat. A piece of cake is one thing, half a cake is another!

1/4 cup butter, softened
2/3 cup Splenda Granular
1 large egg
1 tsp vanilla
1 cup white whole-wheat flour
1/4 cup all-purpose flour
1 1/2 tsp baking powder
1/2 tsp baking soda
1/3 cup 1% milk
1/3 cup unsweetened pineapple juice

Preheat oven to 350 degrees.

In a medium bowl, cream butter and Splenda with an electric mixer; beat in the egg and vanilla.

In a small bowl, sift together the flours, baking powder and baking soda.

In a measuring cup stir the milk and juice together.

Alternately add the flour mixture and milk mixture to the butter mixture.

Spray an 8 inch round pan with nonstick cooking spray and pour batter into the pan. Bake at 350 degrees for 25 to 30 minutes or until the cake springs back when lightly touched with fingertips.

Place pan on a wire rack to cool.

Yield: 8 servings
Per serving: Approximately 140 calories, 18 g carbs (1 g fiber), 3 g protein for plain cake only.

Notes: I like to use a 9-inch square pan and make 9 servings.
Also, I like to top with fresh fruit and drizzle with sugar-free chocolate sauce OR some no-sugar-added or Splenda sweetened fruit pie filling topped with whipped cream.

Note: File Photo

Monday, December 18, 2017


I got this soup recipe from my health insurer. It is suggested as a great dinner meal as the spices promote healthy digestion, especially important in the evening.

1 tbsp olive oil
1/2 cup diced onion
1/2 cup diced celery
2 cups diced sweet potato (winter squash or pumpkin may be substituted)
1 tsp ground coriander
1 tsp ground cumin
1/4 tsp ground turmeric
1/4 tsp ground cinnamon
salt to taste
freshly ground black pepper to taste
1/4 cup basmati or jasmine rice, rinsed
1 can (15-oz) cannellini or Great Northern Beans, drained and rinsed
3 cups chicken broth
1 cup baby spinach (kale may be substituted), chopped
fresh cilantro, avocado, and lime wedges for serving

Heat oil in a medium saucepan and add the onion, celery, and sweet potato with the spices. Cook 5 minutes until fragrant; add the rice and stir to coat.

Add the beans and broth to the pan, stirring to mix. Place lid on pan and simmer soup 15 minutes or until the rice is tender; stir occasionally during cooking. Add the spinach and season with the salt and pepper to taste.

Serve in bowls and top with the cilantro, avocado, and lime. May add a dollop of plain Greek yogurt if desired.

Yield: 4 servings
Approximately per serving: 364 calories, 57 carbs (11.5 dietary fiber), 15 g protein
Note: When you deduct the 11.5 grams of fiber from the carbs, you get 45.5 g carbs with 15 g protein. A good ratio for diabetics.

Recipe and photo from United Healthcare.

Sunday, December 17, 2017


3 eggs, beaten with 1 tbsp water
salt and fresh ground black pepper to suit taste
1 tbsp chopped fresh herbs such as parsley, chive, tarragon or basil
1 tbsp olive oil
1 1/2 cups asparagus, tough ends trimmed off, cut into 1-inch pieces
2 cups fresh baby spinach

Combine the eggs, salt, pepper, and herbs; set aside.

Heat oil in a 10-inch nonstick skillet and add the asparagus to the hot pan; cover and cook 1-2 minutes until lightly cooked. Stir the spinach into skillet and cook just long enough to wilt. Push to one side of the skillet.

Pour the egg mixture into the other side of the pan and stir lightly with a spatula to scramble. When almost set, stir in the veggies and cook until eggs are set.

Yield: 2 servings
Per serving: 194 calories, 5.7 g carbs, 2.8 g fiber, 12.6 g protein

Note: Recipe and photo from United Healthcare.

Saturday, December 16, 2017


1/3 cup sugar-free maple-flavored syrup
2 tbsp unsweetened applesauce
2 tbsp Splenda Granular
1 tbsp ketchup
1 tsp Dijon mustard
1/4 tsp salt
Pinch of garlic salt or powder
2 fully cooked ham steaks about 1" thick

In a small saucepan over medium heat, whisk together all ingredients except ham. Cook 5 minutes over low heat.

Place the ham steaks on a baking sheet with sides. Spoon half the sauce over the steaks.

Broil steaks, 2" from the heating element, 5 minutes. Turn steaks, spoon remaining sauce over the steaks and broil another 5 minutes or until heated through.

Yield: 4 servings
Per serving: 230 calories, 9 g carbs, 33 g protein
Diabetic Exchange: 5 lean meat

Note: File Photo

Friday, December 15, 2017


2 tbsp butter
3/4 lb good baking apples, diced
1/2 cup Splenda Granular
2 tsp cinnamon
4 tbsp lemon juice
1/4 tsp salt
6 tbsp unsweetened applesauce
6 sheets phyllo dough

Preheat oven to 350 degrees.
Lightly spray a baking sheet with nonstick cooking spray; set aside.

In a medium skillet, melt butter; toss the apples into the butter.

In a small mixing bowl, combine Splenda, cinnamon, lemon juice, and salt; pour over the apples. Cook just until apples are tender.

Cover work surface with waxed paper. Carefully place one sheet of phyllo onto paper with short side closest to you. Lightly spray with cooking spray and fold in half lengthwise. Spray again and fold in half away from you. Cut off excess dough so you have a 6-inch square.

Place 1 tablespoon applesauce into the center of the square. Top with 2 tablespoons apple mixture. Fold each corner to the middle, covering the filling while spraying lightly with cooking spray to seal the edges together. Repeat process 5 times.

Using a spatula, carefully place packets on the prepared baking sheet. Bake at 350 degrees 25-30 minutes or until golden brown.

Yield: 6 pouches
Per pouch: 150 calories, 20 g carbs (2 g fiber), 1 g protein
Diabetic Exchanges: 1 fruit, 1/2 carb, 1 fat

Obviously this is a dessert. Only 1 pouch per day.

File photo for reference only.

Thursday, December 14, 2017


1/2 can cup black beans, rinsed and drained
1/2 cup frozen whole kernel corn, thawed
1/2 cup chopped avocado
1/2 cup coarsely snipped fresh cilantro
1/4 cup red onion, chopped
2 tbsp fresh lime juice

Toss all ingredients together in a medium bowl and serve.

Yield: Approximately 2 cups

Note this is my version of a recipe I got from Better Homes and Garden. It is also their picture.


If you enjoy sweet potatoes (yams), there is no reason to give them up. Not all sweet potatoes are covered in heavy syrup and marshmallows. This recipe is a good way to enjoy a nutritious sweet potato even though you are diabetic. This recipe is for two sweet potatoes but can easily be doubled for 4 or tripled for 6.

Preheat oven to 350 degrees.

2 large sweet potatoes
1/2 tbsp butter
1/2 tbsp olive oil
1/3 cup chopped fully cooked ham (As a diabetic, I use 1/2 cup to add more protein.)
1 tbsp finely chopped onion
1/4 tsp ground cinnamon

Scrub potatoes and pierce; bake at 350 degrees for an hour or more until tender. Set aside to cool.

When potatoes are cooled enough to handle, cut a thin slice off the top of each potato. Scoop out the pulp, leaving about 1/4-inch shell. Place pulp in a bowl, add the butter, olive oil and mash. Stir the ham, onion and cinnamon into the mashed potatoes; spoon mixture into the shells.

Bake uncovered for 20 minutes to heat through.

Note: Remember cinnamon is a good blood sugar stabilizer so do not omit.

There's a lot of good nutrition in a sweet potato.

Tuesday, December 12, 2017


3 cups water
1 cup Splenda Granulated
10 slices fresh ginger
2 whole cinnamon sticks
6 large Bosc or Anjou pears, peeled & cored
1 tbsp candied ginger, minced, for garnish, if desired

Combine the water, sugar, ginger slices and cinnamon sticks in a crock pot or slow cooker. Place the pears down in the mixture and place the lid on the cooker.

Cook pears on low setting 4 to 6 hours or on high approximately 2 hours.

Remove the pears from the cooker, leaving sauce in cooker.

Turn the cooker to high setting and cook sauce, uncovered, for approximately a half hour for the liquid to reduce to make a thick sauce. Drizzle the sauce over the pears and sprinkle with the candied ginger, if desired.
File photo of similar recipe.


This recipe is a little different take on Waldorf Salad. It makes a tasty, healthy salad diabetics can enjoy.

2 cups shredded red cabbage
1 cup diced peeled or unpeeled apples
1 cup diced celery
1/3 cup chopped walnuts
5 tbsp light mayonnaise (I use olive oil mayo)
6 tbsp low-fat plain yogurt
1 tbsp Splelnda Granular (2 packets will work)
1/4 tsp salt

In a large bowl, combine the cabbage, apples, celery, and walnuts.

In a separate bowl, whisk together the mayonnaise, yogurt, Splenda, and salt; toss with the cabbage mixture.

Chill before serving.

Yield: 6 (3/4 cup) servings
Per serving: 100 calories, 8 g carbs, 2 g fiber (with peeled apples), 2 g protein

Diabetic Exchanges: 1 vegetable, 1 1/2 fat 

.Note: This is a file photo of a similar recipe.

Monday, December 11, 2017


 1 pkg (8-o) reduced-fat cream cheese
1 1/2 cups (6-oz pkg) shredded reduced-fat cheddar cheese
1/2 cup fat free sour cream OR plain Greek yogurt
2 pkg (2 1/2-oz each) thinly sliced dried beef
1/2 cup chopped green onions
1/2 cup mild pepper rings, drained and chopped
2 tsp Worcestershire sauce
1 (1 lb) loaf unsliced round rye bread
Assorted fresh vegetables for dipping

Preheat oven to 350 degrees.

In a mixing bowl, combine the cream cheese, cheddar cheese and sour cream or yogurt. Stir in the beef, onions, peppers and sauce.

Cut the top fourth of the bread off and very carefully hollow out the remaining bread, leaving a 1" shell. Cube the removed bread along with the top and set aside. Fill the shell with the beef mixture; wrap in foil and place on a baking sheet.

Bake at 350 degrees for 60 to 70 minutes or until heated through.

Serve dip with the fresh veggies and cubed bread.

Yield: 3 cups dip.

Note: Recipe and Photo from a 2008 TOH Annual Recipes

Friday, December 8, 2017


1 can (8-oz) tomato sauce
2 tbsp water
1 tbsp Worcestershire sauce
1 tbsp cider vinegar
4 tbsp Splenda Granular
1 tsp honey
Pinch of onion powder
Pinch of salt

In a small saucepan, combine all ingredients and cook for 5 minutes over low heat. For a thicker sauce, cook an additional 5 minutes.

Perfect to use on chicken, ribs, etc or the thicker sauce makes a good dip for chicken nuggets, strips, etc.

Per 2 tablespoons: 15 calories, 4 g carbs, 1/2 g protein

Note: This is a file photo.

Thursday, December 7, 2017


1 tbsp olive oil
1 medium onion, sliced very thin
about 1/2 lb potatoes, unpeeled, sliced very thin
6 oz mushrooms, sliced
3 large eggs, whisked slightly
2 tbsp chopped fresh parsley
Salt to taste
Freshly ground black pepper to taste

Heat the oil in a nonstick skillet; add onion, potatoes, and mushrooms. Cook until brown; reduce heat to low and cook, covered, 20 minutes or until softened; stir occasionally.

Add the eggs, parsley and seasonings to the mixture; stir well to combine. Cook over low heat 15-20 minutes or until eggs are almost set.

Transfer to a preheated broiler and cook until the top is set.

Yield: 2 servings
Approximately per serving: 350 calories, 17 g protein, 35 g carbs, 4 g fiber

Note: File photo of a similar recipe.

Wednesday, December 6, 2017


3 cups cooked, mashed butternut squash (approximately 2 lbs of squash)
2/3 cup Splenda Granular
1 large egg
3 large egg whites
1/3 light sour cream
1 tbsp margarine*, melted
3/4 tsp cinnamon
1/2 tsp vanilla
1 tsp baking powder
1/4 tsp salt

Preheat oven to 350 degrees.

To prepare squash, prick with a knife in several places and microwave whole for 8 to 10 minutes. Remove from microwave and cut in half lengthwise; when cooled enough to handle, scoop out seeds. Place halves, cut side down, in a glass baking dish with 1/4 cup water. Cover tightly with plastic wrap or lid if dish has one and microwave another 10 minutes or until flesh is very soft. Scoop out the flesh into a large bowl.

Add the remaining ingredients to the squash and beat until well blended. Spoon into a 2-quart casserole or souffle dish that has been coated with nonstick cooking spray; smooth the top. Prepare the following topping and cover the top with the mixture.

In a small bowl combine:
2 tbsp white whole-wheat flour
3 tbsp Splenda granular
3 tbsp finely chopped pecans
1 tbsp margarine*, melted
1/4 tsp cinnamon

Mix with a fork or fingers until crumbly. Sprinkle over the top of the souffle.

Bake at 350 degrees for 30-35 minutes or until puffy in center and top is well browned.

Yield: 8 (1/2 cup) servings
Per serving: 120 calories, 15 g carbs (3 g fiber), 4 g protein, 5 g fat (2 g saturated)
Diabetic Exchange: 1carb, 1 fat

*I use butter as the body is made to process natural foods, not man-made ones. This is a Splenda recipe so I posted it according to their directions.

Note: 1/2 cup of this recipe contains approximately 1/3 the calories of a 1/2 cup of sweet potato casserole.

Tuesday, December 5, 2017


2 cups all-purpose* flour
1/3 cup Splenda Granular
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 cup fresh blueberries
1 cup buttermilk
3 tbsp margarine**, melted
1 large egg
1/2 tsp almond extract
2 tsp granulated sugar***

Preheat oven to 425 degrees.
Spray a cookie sheet with nonstick cooking spray (or line it with parchment paper); set aside.

In a large bowl mix the flour, Splenda, baking powder, baking soda and salt. Stir in the blueberries and set aside.

In a small bowl, whisk together buttermilk, margarine, egg, and extract; Pour wet mixture over the dry mixture and stir just until dry ingredients are moistened (do not overmix).

Drop by heaping spoonfuls (about 1/4 cup) onto the prepared baking pan, making 13 mounds. Sprinkle with the 2 teaspoons of sugar.

Bake scones 12-15 minutes until lightly browned. Transfer to a wire rack to cool slightly before serving.

Yield: 13 scones
Per scone (made according to the original recipe) 115 calories, 18 g carbs (1 g fiber), 3 g protein, 3 g (0 saturated) fat
 Diabetic Exchange: 1 carb, 1 fat

*I use white whole-wheat flour. I never used the all-purpose refined flour.
**I use butter. Butter is a natural product, margarine is a man-made product. Our bodies are made to process natural products.
***Only you know your blood sugar control. Personally, I use Splenda Granular.

 This is a Splenda recipe but the photo is from KAF.

Monday, December 4, 2017


Yesterday I had a sweet tooth so I pulled out a few ingredients and made this tasty trifle. I think it is yummy.

1 sugar-free angel food cake (I buy mine at Walmart)
2 cans (20-oz each) Splenda sweetened cherry pie filling
1 carton sugar-free frozen whipped topping, thawed
Pecan pieces for garnish, if desired

In a large bowl, break up half the cake into bite-size pieces and spread over bottom of bowl.

Top cake pieces with one can of the pie filling, spreading evenly over the cake.

Top pie filling with approximately 2/3s to 3/4s of the whipped topping.

Repeat the process ending with the remaining whipped topping in the center of the dish. Sprinkle the pecans over the topping as a garnish, if desired.

Notes: Nuts are good for diabetics, especially with sweets; so I would not eliminate the nuts. Almonds would also go good with cherry pie filling.
Other pie fillings such as blueberry, apple, etc work well, too. With apple I like to sprinkle a little ground cinnamon on the top.

Sunday, December 3, 2017


1 lb lean ground turkey breast (no skin)
4 cups coleslaw mix (approximately 8-oz)
1/4 cup chopped green onions
3 tbsp reduced-sodium soy sauce
2 garlic cloves, minced
1/2 tsp Chinese five-spice powder
1 tsp grated fresh gingerroot
25 sheets phyllo dough (14" x 9")
Refrigerated butter-flavored spray
Sweet and Sour Sauce for dipping, optional
Hot mustard for dipping, optional

Crumble turkey into a large nonstick skillet and cook over medium heat until no longer pink, stirring often; drain. Add the next six ingredients and cook 2-3 minutes or until coleslaw is wilted. Remove from heat.

Place on phyllo sheet on work surface with the long side facing you; Spritz with the butter spray and brush to evenly cover. Repeat with two more sheets of phyllo. (It is important to keep the remaining phyllo sheets covered with waxed paper to prevent drying out.) Cut the stack in half widthwise.

Place 1/4 cup of the turkey mixture along one short side of the stack. Fold in the long sides, starting at edge of filling and roll up tightly. Place seam side down on an ungreased baking sheet. Spritz with the butter spray. Continue process until all ingredients are used up.

Bake at 350 degrees 25-30 minutes then broil up to 5 minutes until golden brown.

Serve warm with your choice of the sauces, if desired.

Yield: 16 egg rolls.
Per roll: 108 calories, 4 g (1 g saturated) fat, 12g carbs (1 g fiber), 7 protein
Diabetic exchanges: 1 starch, 1 lean meat

Note: This recipe and photo are from TOH 2008.

Friday, December 1, 2017


2 large acorn squash (about 2 1/4 lb each)
1 cup + 2 tbsp water, divided
1/2 cup Splenda Granular
2 tbsp lemon juice
1 tbsp butter
1/4 tsp salt
1/8 tsp black pepper
lemon wedges for garnish, optional
fresh mint leaves for garnish, optional

Cut squash in half lengthwise; clean out and discard the seeds and membranes. Cut each half widthwise into 1/2-inch slices; discard ends. Place slices in a large skillet; add 1 cup water and bring to a boil. Reduce the heat and simmer 20 minutes or until tender.

Meanwhile, in a heavy saucepan, combine Splenda and remaining water. Cook over medium heat until Splenda dissolves and the mixture turns rather golden, stirring occasionally. Remove from the heat and carefully add the lemon juice, butter, salt and pepper. Cook, stirring, over low heat until the butter is melted. Place the squash on a serving plate with sides and pour the syrup over all. Garnish with the lemon and mint, if desired.

Yield: 6 servings
 Note: This recipe is based on an old TOH recipe that I changed to be diabetic-friendly. The picture accompanied the original recipe.

Thursday, November 30, 2017


This is my diabetic version of a cake recipe I had for years.

1 box (2 layer size) yellow sugar-free cake mix
4 eggs
1/2 cup canola or coconut oil
1 can (8-oz) crushed pineapple in its own juice

Preheat oven to 350 degrees.
Spray a 9 x 13-inch baking pan with nonstick cooking spray; set aside.

In large bowl, combine all cake ingredients, including the pineapple juice, and mix together well.

Pour batter into prepared pan and bake at 350 degrees for 25-30 minutes or until a wooden toothpick inserted in the center comes out clean.

Allow to cool completely on a wire rack before icing with the following icing.

1 carton (8-oz) sugar-free frozen whipped topping, thawed
1 box (4-serving size) sugar-free vanilla pudding mix
1 can (8-oz) crushed pineapple in its own juice

Combine all icing ingredients and spread over the top of the cake.

Yield: 12-15 servings

Because of the whipped topping icing, leftovers should be refrigerated.

Reminder: This is a dessert. One square a day! This cake is so tasty you can serve it to anyone and they won't even know it is sugar-free unless you tell them. Perfect for large family meals and pitch-in meals at work, church, etc.

Note: File Photo


  • 2 Sanderson Farms® Split Chicken Breasts
  • 8 cups cold water
  • 1 cup finely diced celery
  • 1½ teaspoons salt
  • 1/4 teaspoon black pepper
  • 3/4 cup finely diced carrots
  • 1/3 cup uncooked white* rice
  • 1 tablespoon chopped fresh parsley


  1. Place chicken, water, celery, salt and black pepper in a 6-quart stockpot.
  2. Bring to a boil over medium high heat. Reduce heat to medium. Tilt lid to partially cover. Cook 25 minutes.
  3. Add carrots. Cook 20 minutes.
  4. Add rice. Cook 10 minutes.
  5. Add parsley. Turn heat off. Stir.
  6. Remove chicken. Discard skin and bones. Pull chicken meat into bite sized pieces and return chicken meat to stockpot.
  7. Adjust seasonings, to taste.
*I suggest brown rice for diabetics. Brown rice may require a few more minutes cooking time.

Yield: 8 servings
Per serving: 170 calories, 8 g carbs (1 g sugar), 21 g protein

Wednesday, November 29, 2017


This will remind you of an Orange Julius, the drink that used to be so popular in shopping malls.

3/4 cup fresh squeezed orange juice
3/4 cup 1% milk
1/4 cup Splenda Granular (or an equivalent amount of your favorite sweetener)
1/4 cup Egg Beaters or other pasteurized egg substitute
3/4 tsp vanilla extract
1 cup crushed ice
2 thin slices fresh orange for garnish, optional

Place all the ingredients, except ice, in a blender and pulse until blended. Add ice and blend until ice is completely incorporated and the drink is frothy.

Serve immediately.

Yield: 2 (8-oz) servings
Per serving: 110 calories, 19 g carbs, 7 g protein

Note: This is my version of a Splenda recipe. The picture is courtesy of Dunkin Donuts.

Tuesday, November 28, 2017


1/2 cup low-fat buttermilk
1/2 cup fat-free sour cream or plain yogurt
3 tbsp Splenda Granular
2 tsp fresh lemon juice
1 tsp poppy seeds

Combine all ingredients in a small bowl and stir together with a whisk.

Note: To use as a dressing on fresh fruits, add a little orange zest to the dressing before mixing.

Yield: Approximately 8 servings

Note: This is a Splenda recipe that I tweeked to be more diabetic-friendly. The photo is a file photo.

Monday, November 27, 2017


If you enjoy the popular festive drinks but worry about fat and sugar, make your own. I devised this for diabetics from a TOH recipe I saw.

2 cups 2% milk
2 tablespoons canned pumpkin
2 tablespoons Splenda Granular or 1 to 2 packets
2 tablespoons vanilla extract
1/2 teaspoon pumpkin pie spice
1/2 cup hot brewed Easy Espresso
Whipped cream, additional pumpkin pie spice and ground cinnamon, optional for garnish

In a small saucepan, combine the milk, pumpkin and Splenda; cook and stir over medium heat until steaming. Remove from the heat; stir in vanilla and pie spice. Transfer to a blender; cover and process for 15 seconds or until foamy.

Pour into two mugs; add espresso. Garnish with whipped cream and spices if desired.

Yield: 2 servings.


This is not a quick recipe but will result in a tasty rice pudding.

1 1/4 cups hot water
1/2 tsp ground cinnamon
1/2 cup brown rice
1/4 tsp salt
2 1/2 cups low-fat (1%) milk
2 eggs, beaten
1 1/2 tsp vanilla
1 tsp orange zest
1/3 cup Splenda Granular (or an equal to amount of your favorite sweetener)
1/2 tsp ground cinnamon

Combine the water, 1/2 teaspoon of ground cinnamon, and salt in a medium saucepan; bring to a boil. Stir rice into the boiling mixture; cover and cook around 40 minutes or until most of the water has been absorbed.

Meanwhile, preheat oven to 325 degrees.
Lightly spray a 2-quart baking dish with nonstick cooking spray; set aside.

Stir the milk, eggs, vanilla, zest, and Splenda into the rice. Bring mixture to a simmer. Transfer mixture to the prepared baking dish.

Bake, uncovered, 30 minutes; stir. Bake another 30 minutes and stir again. Remove from the oven and swirl in the remaining cinnamon.

Note: Pudding will thicken as it cools. May be served warm or chilled.

Yield: 6 servings of 1/2 cup each.
Per serving: 135 calories, 18 g carbs, 7 g protein, 2 g (1 saturated) fat, 1 g fiber
Diabetic Exchanges = 1/2 low-fat milk, 1/2 carbs, 1/2 lean meat

Personal Note: Sliced or slivered toasted almonds make a nice garnish and almonds are good for you.

Note: File Photo

Sunday, November 26, 2017


2 cups chopped romaine lettuce
1 1/4 cups diced cooked turkey
1/2 cup shredded Swiss cheese
2 green onions, sliced thin
6 bacon strips, cooked, drained, crumbled
1/3 cup frozen peas, thawed and drained
1/2 cup olive oil mayonnaise
1/4 tsp freshly ground black pepper
12 slices whole-grain bread

Combine the lettuce, turkey, cheese, onions, bacon, and peas in a large bowl. Add the mayonnaise and pepper; toss to coat well.

Spread the mixture over 6 of the bread slices and top with the remaining 6 slices.

Yield: 6 sandwiches

Note: The idea for this sandwich is from an old TOH magazine. The picture is a file photo.

Saturday, November 25, 2017


4 cups cubed cooked turkey breast (or any leftover turkey)
1 can low-fat cream of chicken soup, undiluted
1 pkg (10-oz) frozen broccoli florets, thawed and drained
1 pkg (6.9-oz) chicken-flavored rice mix
1 1/3 cups low-fat milk
1 cup chicken broth
1 cup chopped celery
1 can (8-oz) sliced water chestnuts, drained
3/4 cup olive oil mayonnaise
1/2 cup chopped onion

Preheat oven to 325 degrees.
Spray a 3-quart baking dish with nonstick cooking spray.

Combine all ingredients in a large mixing bowl until blended. Transfer mixture to the prepared baking dish.
Cover and bake at 325 for 1 hour. Remove cover and bake another 15 minutes or until the rice is tender.

Yield: 8 servings.

Note: The basic of this recipe are from a 2008 Taste of Home contest. I tweeked the recipe to make it more diabetic-friendly.

Friday, November 24, 2017


4 tbsp rice vinegar
2 tbsp olive or canola oil
1/4 cup fresh or sugar-free frozen raspberries
1 tbsp Dijon mustard
1 tbsp lime* juice
1 tbsp water
1 tbsp Splenda Granular**
Freshly ground black pepper to taste

*lemon juice may be substituted
**2 Splenda packets may be substituted

Combine all ingredients in a food processor or blender and process until smooth.

Yield: 5 servings (2 tbsp each)
Per serving: 60 calories, 1 g carbs, 0 g protein, 6 g fat (0 Saturated), 1 g fiber

Photo credit: Gather For Bread

Wednesday, November 22, 2017


1/4 cup soft whole-wheat bread crumbs
2 tbsp water
2 tbsp canola or extra virgin olive oil
2 tbsp lemon juice
1 can (15-oz) cannellini beans, rinsed & drained
4 tsp minced fresh parsley
2 or 3 (depending on size) garlic cloves, peeled, halved
1/4 tsp salt
dash of cayenne pepper
dash of black pepper
1/4 tsp dried dill

In a small bowl, soak the bread crumbs in the water.
Meanwhile, in a food processor combine the oil, lemon juice, beans, parsley, garlic, salt, peppers, and dill; process until smooth. Add the bread crumbs and process again just until blended.

Serve with fresh veggies and/or whole-grain crackers.

 Note: This is a file photo.

Tuesday, November 21, 2017


1/4 cup fresh-squeezed orange juice
1 tsp unflavored gelatin
1 pkg (12-oz) fresh cranberries, washed and drained
1 cup water
1 cup Splenda Granular

In a small bowl, add the gelatin to the orange juice; allow to set for 3 minutes.

In a medium saucepan, combine the cranberries, water, and Splenda; bring to a boil. Add the orange juice/gelatin and simmer 10 minutes or until cranberries have popped.

Transfer to a dish and refrigerate until ready to use.

Note: File Photo

Monday, November 20, 2017


3 large eggs
1 cup Splenda Granular
2/3 cup canned pumpkin
1 tsp molasses
1 1/2 tsp ground cinnamon
1/2 tsp ginger
1/2 tsp nutmeg
3/4 cup + 1 tbsp white whole-wheat flour
1 tsp baking powder
1/4 tsp baking soda

Preheat oven to 350 degrees.
Coat a 10 x 12-inch jelly roll pan (or a 9 x 13-inch pan, if you don't have a jelly roll pan) with non-stick cooking spray. Line bottom with wax paper and lightly spray paper with the cooking spray; set aside.

In a medium mixing bowl, using an electric mixer on high speed, beat eggs for 5 minutes. Beat in the Splenda; whisk the pumpkin, molasses, and spices into the egg mixture.

Sift the flour, baking soda, and baking powder together into the pumpkin mixture. Pour the batter into the prepared pan. Completely even the batter by using a spatula.

Bake at 350 degrees for 8 minutes or until the cake is springy to the touch and edges are dry. Do Not overbake or cake will crack when rolled.

Lay a smooth towel on a flat work surface . Sift some powdered sugar onto the towel. As soon as cake comes out of the oven,  turn out onto the sugar-dusted towel. Roll up loosely; cool.

8-oz low-fat cream cheese
3 tbsp Splenda Granular
1/2 cup sugar-free whipped topping

2 tsp powdered sugar (recipe on this blog for sugar-free (fake) powdered sugar, if needed.

In a small mixing bowl, beat the cream cheese and Splenda with an electric hand mixer. Beat in the whipped topping.

Unroll the cooled cake; Spread the filling over the cake to within 1-inch from the farthest long side. Starting with the long side nearest you, re-roll the cake.

Cover the rolled cake with plastic wrap until ready to serve. Before slicing to serve dust with powdered sugar, if desired.

Yield: 8 servings
Per serving: (Approximately) 170 calories, 18 g carbs, 7 g protein

Note: File Photo

Friday, November 17, 2017


1 unbaked sugar-free pie crust
2 large eggs
1 cup light sour cream
1/4 cup Splenda Granular
2 tbsp white whole-wheat flour
2 tsp vanilla
1/4 tsp salt
2 1/2 cup peeled, thinly sliced, apples

Streusel Topping:
4 tbsp white whole-wheat flour
3 tbsp butter
1/3 cup Splenda Granular
1 tsp cinnamon

Preheat oven to 435 degrees.
Bake crust 15 minutes; remove from oven and set aside.

In a large bowl, light beat the eggs, sour cream, Splenda, flour, vanilla, and salt together to blend. Stir in the apples and pour into the crust.

Bake 15 minutes then reduce the temperature to 350 degrees. Cover edges with foil to prevent overbrowning and bake for another 20 minutes.

Meanwhile, combine the topping ingredients. Remove pie from oven and sprinkle with the streusel mixture. Return to oven and bake another 20 minutes.

Cool pie completely before cutting to serve.

Yield: 8 servings.

Note: File Photo

Thursday, November 16, 2017


1/4 cup fresh squeezed orange juice
1/4 cup water
1 lb carrots, peeled, sliced
2 tbsp butter, melted
2 to 3 tbsp Splenda Granular
1 tsp minced fresh dill
Salt to taste
Freshly ground black pepper to taste

Place carrots, juice, and water in a saucepan; simmer, covered, until carrots are tender and liquid is absorbed. This should take about 15 minutes.

In a small bowl, combine the butter, Splenda, and dill. Pour mixture over the carrots and toss to coat. Season with salt and pepper.

Yield: 6 servings
Per 1/2 cup serving: 60 calories, 9 g carbs, 1 g protein

Wednesday, November 15, 2017


4 5-oz salmon fillets
2 tbsp unsweetened pineapple juice
1 tbsp fresh lime* juice
3 tbsp Splenda Granular
2 tsp chili powder
3/4 tsp ground cumin
1/4 tsp salt
1/8 tsp ground cinnamon

Combine the juices and pour over the salmon that has been placed in a shallow dish. Cover the dish and refrigerate for 30 minutes.

Preheat oven to 400 degrees.

In a small bowl combine the Splenda and spices.

Remove salmon from the marinade and pat the spice mixture evenly onto the salmon fillets.

Place fillets on a baking sheet with sides and cook approximately 15 to 20 minutes or until it flakes easily with a fork.

*Lemon juice may be substituted.

Yield: 4 servings
Per serving: 225 calories, 2 g carbs, 28 g protein, 12 g (1 1/2 saturated) fat, 0 g fiber
Diabetic Exchange: 4 lean meat
WW Points: 5
 Note: File Photo of a similar recipe.

Monday, November 13, 2017


I do not eat vegan no do I ever plan to, so I have never tried these. I am posting this old recipe from Clean Eating for those who request such recipes.


  • 1/2 cup chocolate soymilk
  • 1 12-oz. pkg. vegan chocolate chips
  • 1/2 cup unsweetened cocoa


1. Warm soymilk until hot to the touch. Set aside.
2. Melt chocolate chips in large metal bowl set over saucepan of simmering water, stirring until smooth. Stir in warmed soymilk until smooth. Cover, and refrigerate 4 hours, or overnight.
3. Place cocoa on plate. Shape chilled chocolate mixture into 1-inch balls, and roll in cocoa.

 Photo: Clean Eating 2009


Be sure to strain the milk mixture and bake in a water bath for best results.

2 large eggs
2 large egg whites
2/3 cup Splenda Granular
2 tsp vanilla
2 cups 1% milk
1 cup evaporated skim milk
Freshly grated or ground nutmeg for sprinkling*

Preheat oven to 325 degrees.

In a medium bowl, whisk the eggs, egg whites, Splenda, and vanilla together; set aside.

In a saucepan, bring both milks to a low simmer. Using a whisk, stir a small amount of the milk into the egg mixture to temper the eggs.  Whisk in the remaining milk; sstrain mixture into a large glass measuring cup with a pouring lip.

Pour the mixture evenly (about 1/2 cup each) into 6 custard cups and sprinkle with the nutmeg. Place the cups in a large baking dish and place in the oven. Pour very hot water into the baking dish until it is halfway up the custard cups.

Bake the custards 50 to 60 minutes or until the edges are set and the center jiggles slightly when lightly shaken.

Per custard cup: 110 calories, 11 g carbs, 9 g protein, 3.5 g fat (2 saturated), 1 g fiber

*I prefer cinnamon but nutmeg is traditional.

Note: File Photo

Saturday, November 11, 2017


 This recipe is a great salad to take to a luncheon at work, church, etc. It is best when allowed to sit in the refrigerator overnight.

1 can (15-oz) no-salt cut green beans, drained
1 can (15-oz) yellow wax beans, drained
1 can (15-oz) kidney beans, drained, rinsed, drained again
1 small green bell pepper, diced
1 small red bell pepper, diced
1 small red onion, diced
1/2 cup red wine vinegar
2/3 cup Splenda Granular (or equivalent amount of your favorite sweetener)
1/4 cup tomato juice
3 tbsp olive or canola oil
1/2 to 3/4 tsp salt (depending on your taste)
1/2 tsp freshly ground black pepper

In a large bowl, gently mix together the beans, peppers, and onion.

In a small jar with tight-fitting lid, place the remaining ingredients; shake until well combined.

Pour the dressing over the bean mixture and toss to coat well. Cover and refrigerate at least 6 hours or overnight.

Yield: 6 (3/4-cup) servings
Per serving: 165 calories, 22 g (healthy) carbs, 6 g protein, 7 g fiber

Note: This photo for reference only. Not this exact recipe.

Friday, November 10, 2017


2/3 cup fresh-squeezed orange juice
1/2 cup (approximately 3 limes) fresh-squeezed lime juice
1/2 cup (approximately 2 lemons) fresh-squeezed lemon juice
6 tbsp Splenda Granular (9 Splenda packets) or an equivalent of your favorite sweetener
2 1/3 cups club soda or seltzer water*

Combine the three juices, Splenda, and club soda in a large pitcher; stir to blend and dissolve Splenda.
Serve over ice.

Option: For parties, etc, place the juices and Splenda into a pretty large bowl or punch bowl. Just before serving, add the club soda and some ice. Garnish with thin slices of orange, lemon, and lime.

*May substitute lime or lemon sparkling water, if desired.

Yield: 4 servings
Per serving: 45 calories, 12 g carbs, 1 g protein
Diabetic Exchange = 1 fruit
WW points = 1

File Photo

Thursday, November 9, 2017


6 zucchini
3 cups ORE-IDA Diced Hash Brown Potatoes or ORE-IDA Country Style Hash Brown Potatoes
2 tbsp oil
1 lb lean ground beef
1 onion, chopped
1 red bell pepper, chopped
2 garlic cloves, minced
1 jar (24-oz) low-sugar pasta sauce, divided
2 tsp Italian seasoning
1 pkg (8-oz) KRAFT Shredded Pepper Jack Cheese, divided
1/2 cup hot water 

  • Heat oven to 350ºF.
  • Cut zucchini lengthwise in half; scoop out and discard centers, leaving 1/4-inch-thick shells.
  • Cook potatoes in hot oil in large skillet on medium heat 12 to 15 min., stirring occasionally.
  • Meanwhile, brown meat in separate large skillet. Add onions, peppers and garlic; cook 3 min. Drain; stir in potatoes, 1/2 cup pasta sauce, seasoning and 1-1/2 cups cheese.
  • Mix hot water and remaining pasta sauce; divide evenly onto bottoms of 2 (13x9-inch) baking dishes. Spoon about 1/2 cup meat mixture into each zucchini shell. Place stuffed zucchini in baking dishes; cover with foil. Bake 30 min.
  • Remove foil; sprinkle with remaining cheese. Bake 10 min. or until zucchini is tender.

    This photo and the basics of this recipe is from KRAFT. That is why specific brands are mentioned. When using a company's recipe, I try to use their brands.


 If you love stuffing but are watching your carb intake and therefore cutting back on bread, you might enjoy this cauliflower stuffing from Delish.


  • 4 tbsp. butter
  • 1 onion, chopped
  • 2 large carrots, peeled and chopped
  • 2 celery stalks, chopped or thinly sliced
  • 1 small head cauliflower, chopped
  • 1 c. chopped mushrooms
  • kosher salt
  • Freshly ground black pepper
  • 1/4 c. chopped fresh parsley
  • 2 tbsp. chopped fresh rosemary
  • 1 tbsp. chopped fresh sage (or 1 tsp. ground sage)
  • 1/2 c. vegetable or chicken broth


  1. In a large skillet over medium heat, melt butter. Add onion, carrot, and celery and sauté until soft, 7 to 8 minutes.
  2. Add cauliflower and mushrooms and season with salt and pepper. Cook until tender, 8 to 10 minutes more.
  3. Add parsley, rosemary, and sage and stir until combined, then pour over vegetable broth and cover with a lid. Cover until totally tender and liquid is absorbed, 15 minutes.
  4. Serve.

Wednesday, November 8, 2017


2 very large heirloom tomatoes (approximately 1 lb total)
salt and pepper for seasoning
1 sheet frozen puff pastry dough, thawed per pkg directions
1 cup finely grated Gruyere cheese
2 tbsp chopped fresh thyme
Olive oil for drizzling

Slice the tomatoes and place in a single layer on a paper towel lined cookie sheet. Sprinkle with the salt and let sit for 20 minutes to release the juices, then pat dry with more paper towels.

Preheat oven to 400 degrees.

On a lightly floured surface, roll out the puff pastry into a 10 x 13-inch rectangle. Transfer to a parchment-lined baking sheet and use the tip of a paring knife to trace a shallow border 1-inch from the edges (trace only - do not cut all the way through. Prick the inner rectangle all over with a fork. Refrigerate 20 minutes.

Remove from refrigerator and bake at 400 degrees 12-15 minutes or until light golden brown. Remove from the oven.

Scatter the cheese over the hot dough; arrange tomato slices in overlapping rows over the cheese. Scatter the thyme over the tomatoes. Sprinkle with salt and pepper; drizzle with the olive oil.

Bake 20-30 minutes. Best served immediately.

Leftovers should be refrigerated.

Yield: 4 servings
Per serving: 530 calories, 38 g fat (7 g saturated, 0 g trans, 40 mg cholesterol, 240 mg sodium, 32 g carbs, 2 g fiber, 1 g sugar, 16 g protein

Tuesday, November 7, 2017


2 tbsp olive oil
1 1/2 tsp lime juice
2 tbsp tomato juice
1 tbsp fresh dill, chopped
9-oz cooked whole-wheat pasta
12 cherry tomatoes, halved
4 1/2-oz black olives
7-oz cooked shrimp, shelled
1 scallion, finely chopped
salt to taste
freshly ground black pepper to taste

Combine the oil, juices, and dill to make a dressing; whisk to blend well.

In a large salad bowl, place the pasta; add the dressing, tomatoes, olives, shrimp and scallion. Season with the salt and pepper and toss to combine.

Yield: 4 servings
Per serving: 205 calories, 14.6 g protein, 10.7 g fat (mostly healthy fat)), 13.5 g carbs, 2 g sugar, 3 g fiber

Note: I have never made this salad as I do not eat shrimp. Also, I do not have a picture. This recipe was passed on to me as a healthy salad. I have no recommendation, good or bad, on this recipe.

Tuesday, October 31, 2017


2 tsp olive oil
1 small red bell pepper, diced
1 small green pepper, diced
2 tsp diced red onion
4 egg whites, beaten
2 tsp grated Parmesan cheese
2 tsp snipped fresh chives

Heat the oil in a large nonstick skillet over medium heat Add the peppers and onion; saute until tender.
Add the egg whites and cook for a minute, swirling the skillet to coat it evenly. Cook another 30 seconds to one minute, until the egg whites are set.

Loosen edges of omelet with a spatula, flip over and cook approximately another minute or until of your desired doneness.

Sprinkle with the cheese and chives before serving.

Yield: 2 servings

Photo is file clip art.

Friday, October 27, 2017


2 lbs chicken thighs
3 tbsp extra virgin olive oil
2 1/2 tbsp lemon juice
1/4 tsp Splenda Brown Sugar Blend
4 garlic cloves, minced
salt to taste
pepper to taste
thin lemon slies for garnish

Season chicken with the salt and pepper.

In a medium bowl, whisk together olive oil, lemon juice, Splenda, and garlic. Add chicken and stir to coat. Refrigerate and allow to marinate 15 minutes.

Preheat oven to 375 degrees.
Line a rimmed baking sheet with parchment paper; set aside.

Remove chicken from marinade and place on the prepared baking sheet. Bake at 375 degrees for 15 to 20 minutes. Turn chicken and continue baking until juices run clear, another 10 to 20 minutes.

Serve each thigh topped with a lemon slice. Sprinkle with chopped fresh parsley, if desired.

 Note: File Photo