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, October 19, 2017


6 large eggs
1 avocado
lime juice, to taste
serrano pepper, to taste
salt, to taste
cilantro and chives, to taste
Paprika for garnish, optional

Preheat oven to 350 degrees.
Place eggs in a muffin tin and bake at 350 degrees for 25 minutes. Chill eggs in ice water and peel.

Cut in half lengthwise. Place yolks in a bowl and whites on an egg plate.

Add the avocado to the yolks and mash together to remove any lumps. Add the remaining ingredients until blended and fill the whites. Sprinkle with paprika, if using.

Keep refrigerated until serving time.

  Note: File Photo

Tuesday, October 17, 2017


1/2 cup Splenda granular
1/2 cup water
1 bag (12-oz)frozen no-sugar-added boysenberries, partially thawed
2 tsp cornstarch + 2 tbsp cold water

In a medium saucepan, bring Splenda and 1/2 cup water to a simmer over medium heat. Add the berries and cook 5 minutes. Remove from the heat and strain through a sieve; pressing down with the back of a spoon to force the pulp through the sieve. Return the syrup to the pan. Mix the cornstarch and 2 tablespoons of cold water until smooth; add to the syrup and heat until mixture thickens and turn clear. Mixture will be thin but will thicken more as it cools.

Yield: 12 servings of 2 tablespoons each
Per serving: 25 calories, 6 g carbs, 0 g protein, 0 g fat, 1 g fiber

File Photo

Saturday, October 14, 2017


2 egg whites
Pinch of cream of tartar
3/4 cup Splenda Granular
1 tsp vanilla extract
2 cups crispy rice cereal
1 cup unsweetened coconut

Preheat oven to 275 degrees.
Spray baking sheet/s with nonstick cooking spray; set aside.

In a large bowl, beat egg whites and cream of tartar until soft peaks form. Gradually add Splenda and beat until stiff.

Gently fold in the vanilla, cereal and coconut.

Drop mixture by tablespoonfuls onto the prepared pans. You should have 24 macaroons. Bake 18-20 minutes or until lightly browned and firm to the touch.

Yield: 12 servings of 2 macaroons
Per serving: 70 calories, 7 g carbs, 5 g protein, 4 g fat, 1 g fiber

File photo for reference only.

Friday, October 13, 2017


This is a Splenda recipe by Marlene Koch.

1 individual serving packet Splenda-sweetened sugar-free hot chocolate mix (Swiss Miss)
1/2 cup 1% milk
1 tablespoon Splenda Granular (or 2 Splenda packets)
2 teaspoons cocoa powder
1/2 cup sugar-free low-carb vanilla ice cream
1/2 cup crushed ice

1. Place hot chocolate mix, milk, Splenda, and cocoa in a blender. Blend to mix.
2. Add vanilla ice cream and ice and blend until thick and frosty.

Serves One

Per Serving:
Calories 200
Carbohydrate 24 grams
Protein 13 grams
Fat 5 grams (3.5 saturated)
Fiber 4 grams
Sodium 220 milligrams

Diabetic Exchange = 1/2 Milk, 1 Starch
WW Points = 4 points

Did you know - A medium Frosty from Wendy's contains 440 calories, 11 grams of fat, and 73 grams of carbohydrate!

Note: File Photo of Similar Recipe

Thursday, October 12, 2017


This recipe (and photo) are from a bacon insert in a 2011 Food Network magazine. I redid the recipe to be diabetic-friendly.

1 (8-oz) brick low-fat cream cheese, softened
8-oz crabmeat
1 cup cooked, drained on paper towels, crumbled bacon
1/2 cup olive oil mayonnaise
3 scallions, chopped
1 lemon, juiced

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

Mix all ingredients together and spread in the baking dish. Sprinkle bread crumbs over the top and bake at 350 degrees 30 minutes or until bubbly.

Serve with whole grain toasted breads or crackers.

Wednesday, October 11, 2017


1 jar (6-oz) marinated artichoke hearts, drain and reserve marinade
1/3 cup chicken broth
4 boneless skinless chicken breast halves
2 medium-size red bell peppers, cut lengthwise into quarters
4 green onions, sliced
1/4 tsp black pepper

Place drained artichokes in refrigerator. In a shallow glass dish, mix marinade and broth. Add chicken and bell peppers, turning to coat. Cover and refrigerate at least 30 minutes, turning occasionally.
Heat grill. Remove chicken and peppers from marinade; reserve marinade. Place chicken on medium hot grill, cover and cook 5 minutes. Turn chicken, add peppers, cover and cook 10-15 minutes or until chicken is done.

Strain marinade and place in a small saucepan with the artichokes, onion, and pepper. Heat to boiling (very important), cook 1 minute while stirring. Serve with the chicken and peppers.
Yield: 4 servings
Per serving: 200 calories, 9 g carbs, 29 g protein, 5 g (1/2 sat) fat
Diabetic exchanges: 1 1/2 vegetable, 3 1/2 very clean meat, 1/2 fat

Note: File Photo

Tuesday, October 10, 2017


10 cups (about 7) medium-size yellow squash, sliced
2 1/4 cups shredded cheddar cheese, divided
1 medium onion, chopped
1 can (4-oz) green chilies, drained
1 can (4-oz) diced jalapeno peppers, drained
1/4 cup white whole-wheat flour
1/2 tsp salt
3/4 cup salsa
4 green onions, sliced, for garnish, optional
1/4 cup chopped red onion, for garnish, optional

Preheat oven to 400 degrees.
Lightly grease a 9x13-inch baking pan or dish; set aside.
In a large mixing bowl, combine the squash, 3/4 cup of the cheddar cheese, and both peppers. Sprinkle the flour and salt over the mixture and toss to combine. Transfer mixture to the prepared baking dish.
Cover dish and bake at 400 degrees 30 to 40 minutes until the squash is tender.
Remove from oven and spoon the salsa over the top. Sprinkle the remaining cheese over all and return to oven. Bake, uncovered, for another 10 to 15 minutes or until golden brown. Remove from oven and allow to set for 10 minutes.
Sprinkle the onions, if using, over the top before serving.
Yield: 10 servings
Per serving: 143 calories, 12 g carbs and 8 g protein - This carb to protein ratio makes this dish okay for diabetics.
 Note: File Photo


1 egg white
2 cups mixed nuts
2 tsp Cajun seasoning
1 tbsp Splenda Brown Sugar Blend
4 slices cooked and crumbled bacon

Preheat oven to 325 degrees.

Beat egg white until frothy; toss with the mixed nuts, and remaining ingredients.

Spread on a baking sheet and bake at 325 degrees for 10 minutes.

May be stored in an airtight container after cooling completely.

Note: File Photo

Monday, October 9, 2017


1/4 cup dijon mustard
1/3 cup no-sugar added peach preserves
1/2 tsp chopped fresh thyme
1 tbsp water
Pepper to taste
2 large egg whites
1 cup panko breadcrumbs
1/2 cup finely chopped pecans
1/4 cup sesame seeds
1 tsp paprika
1 cup olive or peanut oil
1 1/3 lbs boneless, skinless chicken breasts, cut into 1-inch wide strips

Whisk the mustard, preserves, thyme, water and a pinch of salt together in a small bowl; set aside.

In a large bowl, beat the eggs whites until frothy.

In a medium bowl, mix the breadcrumbs, pecans, sesame seeds, paprika and 1 teaspoon salt.

In a large nonstick skillet, over medium-high heat, heat the oil.

Dip chicken strips, one at a time, into the egg whites then roll in the breadcrumb mixture. Press breadcrumbs to adhere to the chicken.

Working in batches, cook chicken in the oil until golden brown, approximately 3 to 4 minutes per side. Drain on paper towels before serving.

Serve the chicken with the mustard-peach preserves sauce.

Yield: 4 servings
Per serving: Approximately 528 calories, 29 g fat (only 3 g saturated), 29 g carbs, 3 g fiber, 40 g protein

Note: This is my diabetic version of a recipe I saw in a Food Network magazine in 2011.

Saturday, October 7, 2017


This recipe is from 2011 when Guy said his son Hunter ate this sandwich three times a week.

2 cups chopped rotisserie chicken, skin removed
1/2 cup diced celery
1/3 cup diced carrot
1/3 cup diced red onion
1/2 cup mayonnaise made with olive oil
2 tbsp yellow mustard
1 tsp celery salt
1 tsp granulated garlic
Pinch of paprika
1 tsp freshly ground black pepper
6 whole-wheat sourdough rolls, split and toasted
Lettuce and tomato for garnish

In a bowl, combine the chicken, celery, carrot, onion, mayonnaise, mustard, celery salt, garlic, paprika, and black pepper; mix until combined.

Serve on the toasted rolls with a slice of lettuce and a slice of tomato on each sandwich.

Note: You can eat this on a lettuce leaf and save the bun calories, if desired.

Note: File Photo

Friday, October 6, 2017


1 cup white whole-wheat flour
1 cup almond meal
1/2 tsp salt
1/2 tsp baking powder
1 cup + 1 tbsp Splenda Granulated, divided
1 stick of butter, melted and cooled
1 large egg
1 tsp very finely grated lemon zest
1/4 tsp almond extract
3 Granny Smith or other tart apples, cored, peeled, sliced very thin
6-oz (1-1 1/2 cup) fresh raspberries
1/2 tsp cinnamon
1/4 tsp nutmeg

Preheat oven to 375 degrees.
Grease (or spray with nonstick cooking spray) a 9-inch square baking pan; set aside.

In a large bowl, whisk together the flour, almond meal, salt, baking powder, and 1/2 cup of the Splenda.

In a smaller bowl, whisk together the butter, egg, lemon zest, and almond extract until smooth. Pour over the flour mixture and work with hands to form a soft dough. Pat half the dough into the prepared pan and prick over all with a fork. Bake at 375 15-20 minutes until browned.

In a large bowl, toss the apples, raspberries, cinnamon, nutmeg, and 1/2 cup of the Splenda together. Scatter mixture over the baked crust; crumble the remaining dough over the top of the fruit. Sprinkle the tablespoon of Splenda over the top.

Bake 30 minutes or until the top is golden brown. Remove from oven and cool completely before cutting into 16 bars.

Any leftovers should be stored in an airtight container.

Note: This is adapted for us diabetics from a recipe I got in the mail from Kroger.

Thursday, October 5, 2017


There is no typing error. This cake's only sweetener is the mashed bananas.

2/3 cup mashed ripe bananas
1/4 cup butter, softened
1/4 cup coconut oil
3 large eggs
3/4 cup water
1 1/2 cups sifted white whole-wheat flour
1/2 cup garbanzo bean flour (or brown rice flour)
2 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
1 cup chopped walnuts

Preheat oven to 350 degrees.
Grease and lightly flour a 9 x 13-inch cake pan; set aside.

In a mixing bowl, beat the bananas, butter, and coconut oil until creamy. Add the eggs and water; beat well.

Stir the flours into the batter along with the baking powder, baking soda, and cinnamon. Beat until smooth.
Stir in the walnuts.

Spread batter evenly in the prepared pan and bake at 350 degrees 20 minutes or until a knife inserted in center comes out clean.

Cool before cutting into squares for serving.

Top each serving with a dollop of whipped cream, if desired.

Note: File Photo

Wednesday, October 4, 2017


2 tbsp butter
1/2 cup sliced celery
1/2 cup chopped onion
1/2 cup chopped carrot
3 tbsp white whole-wheat or garbanzo bean flour
1 tsp Italian seasoning
1 can (17-oz) cream-style corn
2 cups 2% milk
1 can (12-oz) solid white tuna, drained and flaked
1 cup water
1 tsp chicken flavored instant bouillon

Melt the butter in a medium saucepan over medium heat; add the celery, onion, and carrot. Saute the vegetables about 3 minutes until crisp tender. Add the flour and seasoning to the veggies, blending well. Stir in the corn, milk, tuna, water, and bouillon, stirring to blend.

Cover the pan and simmer 5-10 minutes, without boiling!, until heated through. Stir occasionally during this time.

Yield: 4 servings

 Note: File Photo

Sunday, October 1, 2017


1 1/4 cups chopped onion
1 cup chopped green bell pepper
2 garlic cloves, minced
3 tbsp olive oil
1 can (28-oz) kidney beans, rinsed and drained
1 can (28-oz) stewed tomatoes, do not drain
1 cup water
3 cups cubed cooked turkey
1 tbsp chili powder
1 tbsp chopped cilantro
1 tsp crushed red pepper
1/2 tsp salt
Shredded reduced-fat cheddar cheese for serving, optional

Heat oil in a large pan; saute onion, bell pepper and garlic over high heat until tender. Add the remaining ingredients except cheese.

Cover pan and simmer for 25-30 minutes until heated through.

Top each serving with the cheddar cheese, if desired.

Yield: 6 servings

Note: File Photo

Saturday, September 30, 2017


 This is an old recipe I had that I changed after my diabetes diagnosis. This is my diabetic-friendly version.

1/2 cup creamy peanut butter
1/3 cup butter (or applesauce)
1 cup Splenda Granulated
2 tbsp Splenda Brown Sugar Blend
2 eggs (1/2 cup egg substitute)
1 cup white whole-wheat flour
1 tsp baking powder
1/4 tsp salt
1 pkg sugar-free chocolate chips
1/2 tsp vanilla extract
1/2 cup chopped peanuts

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

In a medium mixing bowl beat the peanut butter and butter (or applesauce) until blended. Gradually add the both Splenda products, beating until fluffy. Add the eggs, one at a time, beating after each addition. Add the flour, baking powder, and salt; mix well. Stir in the chocolate chips and the vanilla, mixing in well. Mix in the peanuts or sprinkle on the top of the batter. Pour into the prepared baking pan and bake at 350 degrees for 30 to 40 minutes or until a wooden toothpick inserted in center comes out clean. Cool before cutting.

Note: File Photo


Preheat oven to 400 degrees.

Sprinkle chicken with seasoning mix. Place 14 of the potatoes on center of each of 4 large sheets heavy-duty foil sprayed with cooking spray; top with chicken, cheese and salsa.

 Fold each sheet of foil to make a packet. Place packets in single layer on rimmed baking sheet.

Bake 30 to 35 min. or until chicken is done (165°F). Cut slits in foil to release steam before carefully opening packets. Serve chicken topped with sour cream.

 Note: Kraft Foods Photo and Recipe

Friday, September 29, 2017


5-7 apples
1 (2 layer size) package sugar-free yellow cake mix
2 tablespoons Splenda Granular
1 tablespoon ground cinnamon
1 stick real butter

Preheat oven to 350°F

Fill your 9×13 pan 1/2 full with apples which you’ve peeled, cored and sliced thin.
Sprinkle the apples with dry cake mix.
Combine Splenda and cinnamon and sprinkle over the cake mix.
Melt butter and drizzle over.
Bake for 30 minutes or until golden brown.

No frosting necessary. Serve each piece with a scoop of sugar-free vanilla ice cream or whipped cream. Sprinkle with a dash of ground cinnamon for garnish and additional flavor.

Picture for reference only. This is my diabetic version of a recipe based on this picture.


"Healthy" shakes or smoothies seem to be a popular item these days. But diabetics beware! The sugar content is often explosive. This week my grandson came in with a couple of drinks from this very popular "healthy" smoothie place down the street. He offered me one, I read the sugar content and refused it. I did taste it as it was the new pumpkin spice for Fall. The next morning by blood sugar reading had jumped 50 points and I only had a couple of sips! If you want to get on the bandwagon, here is a recipe you might try. Personally, I would add some protein powder to improve the carb to protein ratio. This recipe was given to me as a "healthy" drink but I won't be using it.

1/2 banana
1 cup unsweetened almond milk
1 cup frozen mixed berries
1 handful baby spinach
1/4 cup toasted almonds

Place all ingredients in a blender and blend until smooth.

Yield: 1 serving

Calories: 388, protein 11 grams, carbs 45 grams, fat 21 grams (some healthy fat from the almonds), 171 mg sodium
 File Photo

Thursday, September 28, 2017


4 boneless pork chops (about 1 1/2 lb total)
Salt to suit taste
Black pepper to suit taste
1 large egg, beaten with 1 tbsp water
1 1/2 cups panko bread crumbs
2 tbsp canola or olive oil
4 lemon wedges for serving

Trim any fat from edges of chops; cut in half crosswise to make two thin slices. Pound each piece to about 1/4-inch thickness.

Season the cutlets with salt and pepper.

Place egg mixture in a shallow bowl. Place bread crumbs in another shallow bowl.

Dip each cutlet into the egg mixture and allow excess to drip off. Coat cutlet completely in the bread crumbs. Place cutlets on a baking sheet.

Heat 1 tablespoon of the oil in a nonstick skillet until it shimmers; add four of the cutlets and cook until golden brown on one side, approximately 3 to 4 minutes. Transfer to a warm plate and repeat the process with the remaining four cutlets. (Temperature must reach 145 degrees for pork to be considered safe to eat.)

Serve with the lemon wedges. Cabbage is usually served with this schnitzel.

Garnish with chopped fresh parsley, if desired.

This is a Kroger recipe and photo.

Wednesday, September 27, 2017


1 head lettuce, broken up
1 head cauliflower, broken up
1 large purple onion, sliced thin
1 box frozen peas, thawed
1 lb bacon, fried, drained, crumbled
1 1/2 cups low-fat mayonnaise (I use mayo made with olive oil)
1/4 cup Splenda Granulated
6-oz can Parmesan cheese

Mix the Splenda and mayonnaise together; set aside.

Layer the ingredients, in the order listed above, in a large bowl or an oblong glass baking dish.

Spread the mayonnaise mixture over the top of the salad and sprinkle the cheese overall.

Cover salad and let set overnight.

Toss before serving.
Note: This is a file photo.

Tuesday, September 26, 2017


3/4 cup chopped onion
1/2 cup chopped celery
2 tbsp olive oil
3/4 cup uncooked brown rice
1/4 cup bulgar
1 can (14.5-oz) chicken broth
3/4 cup water
2 tsp dried parsley flakes
2 tsp dried basil
1/4 tsp salt, optional
1 can (4-oz) diced green chilies, drained

Preheat oven to 350 degrees.

In a large skillet, over medium heat, heat the oil. Add the onion and celery and cook until crisp tender.

Add the rice and bulgar to the skillet, continue cooking, stirring until lightly browned. Stir in the remaining ingredients.

Spoon the mixture into a very lightly sprayed (with nonstick cooking spray) 1 1/2-quart casserole dish. Cover and bake at 350 degrees for 1 1/4 to 1 1/2 hours or until the rice is tender and the liquid is absorbed.

Yield: 8 (1/2 cup) servings.
Per serving: 130 calories, 20 g carbs, 3 g protein, 4 g fat, 0 g cholesterol
Note: The carbs to protein ratio is okay since this is a side dish that should be eaten with a lean protein such as a pork chop, steak, or chicken breast.

Note: File Photo

Monday, September 25, 2017


1 can black beans, rinsed and drained
1 can whole-kernel corn
1/2 large red bell pepper, chopped
1/2 large green bell pepper, chopped
chopped green onions to taste
1 stem celery, diced

1/2 tsp dried onion flakes
2 tsp. vinegar
pepper, to taste
olive or canola oil, as much as needed to wet all veggies

Combine veggies in a bowl with a lid.

Combine the dressing ingredients and pour over the veggies; stir to coat all.

Refrigerate for a few hours to marinate before serving.
 Note: File Photo

Sunday, September 24, 2017


1/4 cup Splenda granular (or equal amount your favorite sweetener)
1/4 tsp salt
1 1/2 tsp cornstarch
1/3 cup water
2 tbsp vinegar
2 egg yolks, beaten
1 cup light mayonnaise (I use Olive Oil Mayo)
1/2 cup chopped red onion
1/2 lb bacon, fried crisp, crumbled
3 hard-boiled eggs, chopped
1 lb fresh spinach

Mix the Splenda, salt, and cornstarch in a small saucepan; add the water and vinegar. Stir the egg yolks into the mixture; cook over low heat until thickened, stirring constantly. Set aside to cool slightly.

Add the mayonnaise to the vinegar mixture; mix in the onion, bacon, and eggs. Refrigerate dressing until well chilled.

Wash, stem, dry spinach.

Just before serving, toss the spinach with the dressing.

File Photo used for reference only.

Saturday, September 23, 2017


1 cup cider or red wine vinegar
2 onions, sliced
2 tsp caraway seeds
1 garlic cloves, crushed
2 bay leaves
1/2 tsp freshly ground black pepper
1 (1 1/2 lb) boneless rump roast
1 carrot, sliced
1 parsnip, peeled & diced
1/2 cup low-sodium beef broth
3 sugar-free ginger snaps, crumbled

In a small saucepan, bring the vinegar, onions, caraway seeds, garlic, bay leaves, and pepper to a boil. Remove from heat and allow to cool.  Pour into a large zip-top plastic food bag; add the beef.  Seal bag, carefully squeezing out the air. Turn bag to coat the beef.

Refrigerate marinating beef for 1 to 3 days, turning bag about every 8 hours.

Pour the beef with marinade into a slow cooker and add the carrot, parsnip, and broth. Add lid and cook on high 4 to 5 hours until the beef is tender.

Using a large slotted spoon, transfer the beef and all but 1/2 cup of the vegetables to a meat platter. Cover loosely with foil to to keep while making the sauce.

To make the sauce, skim off and discard any fat on the top of the cooking liquid. Discard bay leaves.

Transfer the remaining slow cooker mixture to a food processor or blender; add the gingersnaps and puree. If the sauce gets too cool, pour into a saucepan and heat.

To serve, pour the sauce over the beef and vegetables.

Note: This is a file photo only used for reference; not this exact recipe.

Friday, September 22, 2017


 Note: I have had this recipe for so long I cannot remember where I got it but the credit is not mine.
This can be a great breakfast idea, make them ahead and pop them in the microwave for a quick breakfast on the go. I like them for dinner. They have an unexpected sweet taste. Enjoy

  • One Package of Hotdogs
  • One Egg for each hotdog (generally 8)
  • Cooking Spray
  1. Heat oven to 450 degrees
  2. Place the hotdogs on a broiler sheet and cook for approx 15 minutes or until they are cooked the way you like them. (I like a little brown crust on mine)
  3. While your hotdogs are cooking spray a small skillet with cooking spray and heat on med heat.
  4. Crack one egg into a small bowl and whisk until blended. Pour egg in hot skillet and gently roll pan to create a thin layer of egg.
  5. Cook until just a thin layer on top is uncooked and flip, finishing the cooking for about 30 seconds to a minute.
  6. Remove egg from the pan and allow to cool on a wire rack.
  7. Repeat the process with each egg, making one egg blanket for each hotdog.
  8. When all the blankets are done place one hotdog on each and roll up using a toothpick to hold it together.
  9. Serve with your favorite condiments
  10. Optional ingredients:
  11. Sliced American Cheese
  12. Chili
  13. Thinly sliced green onions
    Note: This is a file photo.

Thursday, September 21, 2017


1 lb ground beef
1 small onion, diced
1/4 cup butter, melted
1 small green bell pepper, chopped
1/8 tsp freshly ground black pepper
1 can low-fat cream of mushroom soup
2 medium-size zucchini, sliced thin
1/2 tsp salt

Preheat oven to 375 degrees.
Lightly butter a 2-quart casserole dish; set aside.

In a skillet, cook the ground beef with the onion until the beef is browned; drain well.

Combine the drained beef/onion mixture with the remaining ingredients, mixing well. Transfer mixture to the prepared casserole dish.

Bake at 375 degrees for 30 to 45 minutes.

Note: This is a file photo used for reference.

Wednesday, September 20, 2017


2 tbsp melted butter
2 cups Corn Flakes
2 tbsp chopped pimento
3/4 cup Real Mayonnaise
2 cups cooked chicken, diced
3/4 cup diced celery
1/2 tsp salt

Pour the butter over the Corn Flakes, set aside.  Blend remaining ingredients. Put in a 1 1/2 qt. casserole; top with Corn Flakes. Bake 15 minutes at 300 degrees.

Note: This is an old recipe from a childhood friend of my late mother's. You probably already know that I won't allow chicken to enter my mouth. But my mother who was diabetic enjoyed this salad without raising her blood sugar so I am posting it here.

Note: File Photo

Tuesday, September 19, 2017


2 cups uncooked whole-grain ziti
1/2 tbsp olive or canola oil
2 cups sliced fresh mushrooms
3 cups zucchini wedges (about 1/4-inch thick)
1/4 tsp salt
1 tsp Italian seasoning
1/2 cup part-skim ricotta cheese
2 cups low-sugar or sugar-free pasta sauce, divided
1/2 cup shredded mozzarella cheese
2 tbsp grated Parmesan cheese, optional

Fresh chopped parsley or basil (your choice) as garnish, optional

Bring a large pot of water to a boil and add the ziti; cook 7 to 9 minutes or until al dente. Drain well and rinse. (Yes, rinse the pasta.  I know Italians say never rinse the pasta.  Diabetics need to rinse the pasta to get rid of excess starch!)

Preheat oven to 400 degrees.

Heat oil in a large nonstick skillet over medium-high heat.  Add the mushrooms; cook 2 to 3 minutes until slightly browned.  Stir in zucchini, salt, and Italian seasonings.  Remove from heat and set aside.

In a medium mixing bowl, combine the drained ziti, ricotta cheese, and 1 1/2 cups of the pasta sauce.

Spray the bottom on an 8-inch square baking dish with nonstick cooking spray.  Spoon half the ziti mixture into the dish. Layer the mushroom mixture over the pasta; top with the remaining ziti mixture. Pour the remaining pasta sauce over the top.  Sprinkle the mozzarella cheese over all.

Bake at 400 degrees for 20 minutes or until the cheese is melted and has some browned spots.  Remove from oven and let stand 15 minutes before serving.

Sprinkle servings with Parmesan cheese, if using.

Yield: 4 servings
Per serving: 340 calories, 49 g carbs, 16 g protein, dietary fiber 7 g

Note: Serve with a salad or a green vegetable such as broccoli.  Skip the garlic bread!

Note: File Photo

Monday, September 18, 2017


This is my diabetic version of an apple pie served at the PieLab in Alabama.

1 pkg refrigerated pie crusts *
1/2 cup Splenda Granulated
1 Tbsp white whole-wheat flour
1 1/2 tsp ground cinnamon
Dash of ground nutmeg
5 Granny Smith apples, peeled and cubed
2 Tbsp fresh squeezed lemon juice
1 tbsp butter, melted
1 Tbsp Splenda Granulated
Sugar-free frozen whipped topping thawed, for serving, optional

Preheat oven to 400 degrees.
Fit 1 pie crust into a 9-inch pie plate according to the package directions; set aside.

In a large bowl, stir together the 1/2 cup Splenda, flour, and cinnamon until blended; add apples. Sprinkle the lemon juice over the apples and toss until coated with the sugar mixture.

Spoon the apple mixture into the pie crust lined pie plate. Place the remaining crust over the top of the apple mixture; fold the edges over to seal the crusts together then crimp the edges as desired. Cut a few slits in the top crust for steam to escape.

Brush the melted butter over the top crust and sprinkle with the 1 tablespoon of Splenda.

Bake pie at 400 degrees 5 minutes then reduce the heat to 350 degrees. Bake for 1 hour or until the apples are tender and crust is a golden brown. Remove to a wire rack to cool at least 1 1/2 to 2 hours before cutting to serve.

Top each slice with the whipped topping when serving, if desired.

Yield: 8 slices

*Better to make your own crusts using white whole-wheat flour and no sugar if time allows.

Photo from Off the Eaten Path


1 tsp canola oil
5 garlic cloves, minced
2 cans black beans, rinsed, drained, mashed
1/2 tsp red pepper flakes
1/4 tsp salt
1/4 tsp black pepper
3 tbsp chicken broth
sour cream, optional

Heat the oil in a large nonstick skillet over medium heat.  Add the garlic and cook, stirring, for a minute. Add the remaining ingredients except the sour cream.  Continue to cook, stirring and mashing beans until heated through. This will take about 3 to 4 minutes.

When serving, top with sour cream, if desired.

 Note: File Photo

Saturday, September 16, 2017


1/2 cup white whole-wheat flour
1/4 cup cornmeal
1/2 tsp baking soda
3/4 cup low-fat buttermilk
1/2 cup frozen whole-kernel corn, thawed
1/2 green bell pepper, diced fine
1/3 cup your favorite picante sauce
1 egg, lightly beaten
nonstick cooking spray
fat-free sour cream

In a mixing bowl combine the flour, cornmeal, and baking soda; mix together well.

Add the buttermilk, corn, bell pepper, picante sauce, and egg to flour/cornmeal mixture; mix just until the dry ingredients are moistened.

Heat a large nonstick skillet that has been sprayed with nonstick cooking spray over medium-high heat.

For each corn cake take 2 tablespoons of the mixture and place in the prepared skillet, spreading to form a 2-inch cake.  Cook until bubbles form on the surface and the bottom is browned.  Turn and cook until the other side is browned.

Serve with additional picante sauce and the sour cream, if desired.

Yield: 24 mini corn cakes.

Note:  Check the sugar content of your picante sauce, being sure to use one that is sugar-free or low in sugar.
Note: File Photo

Friday, September 15, 2017


1/2 lb fresh mushrooms, sliced
1 medium zucchini, sliced
1/2 cup sliced green onions
2 cans whole kernel corn, drained
2 medium tomatoes, seeded and diced
1 tsp dried basil
3/4 tsp salt
1/4 tsp black pepper
6 8-in flour tortillas
2 cups shredded reduced-fat cheddar/Monterrey Jack cheese blend
3/4 cup your favorite salsa
fat-free sour cream

Coat a large nonstick skillet with nonstick cooking spray. Add the mushrooms, zucchini, and green onions to the skillet and saute until tender. Add the corn, tomatoes, basil, salt, and black pepper; cook another 2 to 3 minutes until heated through. With a slotted spoon, spoon the filling evenly over 1/2 of each tortilla. Sprinkle the cheese over the veggies and fold the tortilla over. Lightly spray the tops of each tortilla with the nonstick cooking spray. Bake, uncovered for 10 to 12 minutes at 400 degrees, or until golden brown. Serve with the salsa and sour cream.

Note: This is just a file photo

Thursday, September 14, 2017


1 can (16-oz) refried beans
1 can (8-oz) tomato sauce
1 can (4-oz) chopped green chilies
1 tsp ground cumin
1 tsp chili powder
1 tsp dried onion flakes
1 tsp garlic powder
4 8-inch whole-grain flour tortillas
Vegetable cooking spray
2 cups shredded cheddar cheese, divided

Preheat oven to 350 degrees.
Spray an 8-inch round cake pan with nonstick cooking spray.

In a small bowl combine the beans, tomato sauce, chilies, cumin, chili powder, onion flakes, and garlic powder.

Place one of the tortillas in the prepared pan and spread a fourth of the bean mixture over the tortilla.  Repeat process with a second tortilla and another fourth of the bean mixture.  Sprinkle half of the shredded cheese over all.  Repent the process with the third tortilla and another fourth of the bean mixture.  Repeat with the last tortilla, the remaining bean mixture and the last cup of the cheese.

Bake at 350 degrees for approximately 35 minutes or until heated through and the cheese is bubbly.

 Note: Picture for reference only as it is a similar recipe. Not a picture of this recipe.

Wednesday, September 13, 2017


16 to 20 large mushrooms
1 small (¾ cup) zucchini, shredded
2 tbsp sliced green onion
1 tbsp water
1/3 cup grated Parmesan cheese
Remove the stems from the mushrooms. Set the mushroom caps aside; chop the stems.
In a medium saucepan, combine the mushroom stems, zucchini, green onion, and 1 tbsp water. Cook, stirring, over medium heat until the vegetables are tender; drain. Stir Parmesan cheese into the vegetable mixture.

Divided the vegetable mixture evenly into the mushroom caps. Place the stuffed mushrooms in a 13 x 9-inch baking dish. Bake in a 375 degree oven for 8 to 10 minutes or until the mushroom caps are tender.

Serve warm.

Note: File Photo

Tuesday, September 12, 2017


1/2 lb top sirloin steak, sliced thin
2 tsp cornstarch
1/2 cup reduced-sodium beef broth
4 tsp reduced-sodium soy sauce
1 tbsp fresh minced gingerroot
1 clove garlic, minced
2 tsp toasted sesame seeds, divided
2 tsp canola oil, divided
2 cups fresh broccoli florets
1 small yellow bell pepper, julienned
1 cup hot cooked brown rice for serving, optional

In a small bowl combine the cornstarch, beef broth, soy sauce, gingerroot, and garlic until well blended; set aside.

In a large nonstick wok or skillet, stir-fry the beef and 1 teaspoon of the sesame seeds in 1 teaspoon of the oil until the beef is no longer pink.  Remove from skillet or wok and keep warm.

Add the remaining oil and stir-fry the broccoli for 2 minutes.  Add the bell pepper and stir-fry another 5 or 6 minutes until the veggies are crisp tender.  Stir the cornstarch mixture to re-blend and add to the vegetables.  Bring mixture to a boil; cook, stirring, for a couple of minutes until thickened.  Add the beef back into the pan and heat through.

Serve with the brown rice and sprinkle with the remaining sesame seeds.

 Note: File Photo

Monday, September 11, 2017


First of all, I am not much of a meat eater.  Secondly, my family doesn't eat lamb.  But I do get requests from time to time for lamb recipes.  For those of you who enjoy lamb, I was given this recipe to share with you.  I have not tried this recipe so I cannot say anything about it good or bad. 
1/2 cup fresh mint leaves
1/4 cup minced fresh oregano
1/4 cup packed fresh parsley springs, stems removed
1/4 cup lemon juice
3 tbsp water
6 garlic cloves
1 tbsp olive oil
1/4 tsp salt
dash of freshly ground black pepper

8 lamb loin chops (approx 1 1/2 lbs total)
1/2 tsp salt
1/2 tsp pepper
1 tbsp olive oil

To make the sauce:  In a food processor, combine all the sauce ingredients; cover and pulse until blended.  Set aside half the sauce for later use.  Brush the remaining half of the sauce over the chops and sprinkle with the salt and pepper in the chops part of the recipe.

In a large nonstick skillet that has been coated with nonstick cooking spray, cook the chops in the olive oil over medium heat.  Cook 7 to 10 minutes per side or until the meat reaches the desired doneness.  (For a medium-rare chop a meat thermometer should read at least 145 degrees.)

Serve the chops with the remaining sauce you set aside.

Per serving of 2 chops with 4 tsp sauce: 236 calories, 14 g (3 sat) fat, 5 g carbs, 22 g protein

 Note: This is a file photo for reference only.

Sunday, September 10, 2017


2 tsp smoked sweet paprika
2 tsp chili powder
1 tsp dried thyme
1 tsp coarse salt
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp freshly ground black pepper

Mix all ingredients together in a small bowl.  Use to rub on pork tenderloin, pork chops or chicken breasts.

 Rub on meat then refrigerate for 15 to 30 minutes before cooking.

Note: File Photo

Friday, September 8, 2017


A few years ago we were at the Ft Worth VA when they were passing out diabetic recipes.  This is one of them. I have never made it as I hate raisins.

2 cups fat-free milk
2/3 cup Equal Spoonful or 16 packets Equal Sweetener
4 tbsp stick butter, melted
1 egg
2 egg whites
1 tsp cinnamon
1/4 tsp salt
4 cups 3/4-inch cubes day old cinnamon raisin bread

Combine the milk, Equal, butter, egg, egg whites, cinnamon, and salt in a large bowl; stir in the bread cubes.

Spoon the mixture into an ungreased 1 1/2-quart rectangular casserole dish.

Bake at 350 degrees for 30 to 35 minutes or until the pudding is set and a sharp knife inserted in the center comes out clean.

Yield: 6 servings
Per serving:  232 cal, 90 cal from fat, 10 g total fat, 2 g sat fat, 37 mg cholesterol, 405 mg sodium, 26 g total carbs, 2 g dietery fiber, 10 g protein
Diabetic exchanges: 1/2 milk, 1 1/2 starch, 2 fat 
Note: File Photo

Thursday, September 7, 2017


1 can black-eyed peas, drained
1 can black beans, drained
1 can whole kernel corn, drained
1/2 cup chopped purple onion
1 red bell pepper, seeded and chopped
1 yellow bell pepper, seeded and chopped
1 green bell pepper, seeded and chopped
2 cans diced tomatoes, undrained
1/2 tsp garlic salt
1 bottle (8-oz) Italian salad dressing
Tortilla chips for dipping, optional
chopped jalepeno peppers, optional*

In a large glass bowl, combine all ingredients except the chips. Mix well. Cover and refrigerate for several hours to allow the flavors to blend.

*Jalepeno peppers are hot so do not use unless you want the added heat. If using, handle with gloves; do not touch eyes or face while working with jalepenos!

NOTICE: As a diabetic, I use only half a can of corn and make sure the dressing is low in sugar or sugar-free.
Note: File Photo

Wednesday, September 6, 2017


Apple Crisp For Diabetics (Tasty For Anyone!)

This is one of my old Internet articles I came across in the archives. It was first published in February 2008.I did make one change. I changed the all-purpose flour to white whole-wheat. Today we have excellent white whole-wheat flour on the market. In fact, it is all I buy now. No refined white flour in my house.

If you have a diabetic among your family and/or friends, there is no need to worry about what to serve for dessert. There is also no need to make two desserts, one for the diabetic and one for everyone else. With this delicious Apple Crisp recipe, everyone can enjoy the same dessert and you won't hear one complaint. That is because this dessert doesn't taste like a "diabetic dessert". When you serve this recipe, no one will guess you just served them a diabetic crisp. If you and/or the diabetic don't tell, no one will ever know!
1/2 cup Splenda Brown Sugar Blend
2 tbsp all-purpose flour
1/2 tsp ground cinnamon
4 cups peeled and thinly sliced apples (Rome recommended)
1 1/4 cups quick cooking oats
1/2 cup white whole-wheat flour
1/4 cup Splenda Brown Sugar Blend
3/4 cup chopped nuts
1/2 cup butter, melted
Preheat oven to 350 degrees. Lightly spray an 8-inch square baking dish with nonstick cooking spray. Set aside.
To make the apple filling, combine brown sugar blend, flour, and cinnamon in a large bowl. Add apples, tossing to coat. Spoon into the prepared baking dish. Set aside.
To make topping, combine oats, flour, brown sugar blend and nuts in a bowl. Stir in butter. The mixture will be crumbly. Spoon over the apples mixture.
Bake at 350 degrees for 45 minutes or until the apples are bubbly and the topping is golden brown. Best when served warm.

NOTE: Yield: 9 servings at 310 calories, 38 carbs, 4 grams protein each. As with all fruits, there is the natural sugar of the apples and a high carb count. However, the oats and nuts counter balance most of that. Enjoy this dessert after a meal that has a good protein count. You would not want to serve this dessert after a pasta or vegetarian meal. And as with all desserts, it is not a good idea to over indulge!

 Note: This is a file photo.

Tuesday, September 5, 2017


1 cup brown rice, cooked according to pkg directions & cooled
1/2 cup chopped green onions
1/2 cup chopped red bell pepper
1/2 cup finely sliced celery
2 tbsp slivered almonds
2 cups cooked, cubed chicken
1/2 cup plain nonfat yogurt
1/4 cup mayonnaise
14 tsp garlic powder
1/4 tsp freshly ground black pepper
1 tbsp fresh squeezed lemon juice

In a large salad bowl combine the rice, onions, pepper, celery, almonds, and the chicken.

In a small bowl or a cup mix the yogurt, mayonnaise, garlic powder, pepper, and lemon juice.  Gently fold the dressing into the salad and serve.

Yield: 8 servings
Per serving of 1 cup: 167 calories, 11 g carbs, 20 g protein
Dietary Exchanges: .5 bread/starch, 1 vegetable, 2 lean meat

 Picture for reference only. Not this exact recipe.

Monday, September 4, 2017


3/4 lb boneless skinless chicken breasts
1 cup uncooked whole-grain pasta shells or rotini
1/2 cup fat-free mayonnaise
1/2 cup plain Greek yogurt
2 tbsp lime juice
2 tsp packed Splenda Brown Sugar Blend
1 tsp dry mustard
1 tsp ground ginger
3 nectarines, chopped coarsely
1 cup green grapes
Lettuce leaves for serving

Spray a medium-size nonstick skillet with nonstick cooking spray and heat over medium heat until hot.  Add the chicken to the skillet and cook 3 to 4 minutes on each side or until cooked through. Remove from heat and refrigerate 10 minutes.  Remove from fridge and cut into cubes.

Cook the pasta according to the package directions but omit any salt or butter; drain.  Rinse with cold water and drain well.

In a small bowl, combine the mayo, yogurt, lime juice, Splenda, mustard, and ginger to make the dressing.

Combine the dressing, chicken, pasta, and fruit, tossing to coat well.

Serve salad on lettuce leaves.

Yield: Serves 4.

 This is not this recipe. Picture for reference only.

Sunday, September 3, 2017


1 lb ground turkey breast meat*
4 garlic cloves, minced
2 tsps Worcestershire sauce
6 tsps olive or canola oil, divided
1 tsp smoked paprika
1/4 tsp ground cumin
1/2 tsp black pepper, divided
1/2 tsp salt, divided
1/2 lb onions, thinly sliced
1 oz crumbled blue cheese

In a medium mixing bowl combine the turkey, garlic, Worcestershire sauce, 2 teaspoons of the oil, paprika, cumin, half the pepper, and half the salt.  Mix well and shape into 4 patties.

Heat 2 teaspoons of the oil in a large nonstick skillet over medium-high heat; swirl to coat bottom of pan.

Add patties to pan and cook 4 minutes on each side or until no longer pink in the center.  Remove from the heat and place on a serving platter; cover to keep warm.

Add remaining oil to the pan.  Heat over medium-high heat and cook the onions 4 minutes or until they are getting a rich brown look, stirring frequently.  Stir in the remaining salt and pepper.

To serve spoon the onions over the patties and sprinkle the crumbled blue cheese over the top.

Note: May be served on whole-grain buns if desired.

*May use regular ground turkey but be sure to buy "lean" that does not contain the skin.

Note: File Photo

Friday, September 1, 2017


1/3 cup butter, melted
1 tsp dried dill weed
1 tsp Worcestershire sauce
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp salt
2 quarts popped popcorn
2 (1.5-oz each) can potato sticks
1 cup mixed nuts

In a large mixing bowl mix together the melted butter, dill, Worcestershire sauce, garlic powder, onion powder, and salt, mixing to blend well. 

Add the popped popcorn, potato sticks, and nuts to the butter mixture and toss to coat well.

Spread the mixture on a large ungreased baking sheet with sides and bake at 350 degrees for 3 to 4 minutes.  Stir the mixture then bake an additional 4 to 5 minutes.

Yield: 9 cups

Note: Popcorn is a whole grain which makes it diabetic-friendly. The nuts will counteract any negative from the potato sticks so diabetics can enjoy this snack. Remember, quantity is always important to diabetics. 1 cup at a time only.

Here is the type of potatoes used in this recipe. Forget brand, this picture is used for product reference only.

Thursday, August 31, 2017


2 cups shredded or diced leftover (or other cooked) turkey (or chicken)
3 stalks celery, cut into 1/2-inch pieces
2 medium carrots, cut into bite-size pieces
1 medium onion, coarsely chopped
6 cups chicken broth
dash of black pepper
2 tbsp garlic & herb seasoning blend (Mrs. Dash works well)
1/2 cup raw brown or wild rice

In a large saucepan combine the celery, carrots, onion, chicken broth, pepper, and the seasoning blend.  Bring the mixture to a boil, reduce the heat, cover, and simmer on low for 1 hour.

Add the rice and the turkey to the soup; simmer about a half hour or until rice and vegetables are tender. 

Yield: 8 servings
Per serving: 141 calories, 14 g carbs, 13 g protein - excellent ratio for diabetics

Serving suggestion: Serve with whole-grain crackers or whole-grain bread.

 Note: File Photo

Wednesday, August 30, 2017


  4 cups sliced fresh strawberries

1 medium banana, sliced
1 carton (6-oz) vanilla low-fat yogurt
1 cup ice cubes
1 kiwi, peeled and sliced for garnish, if desired

Combine the strawberries, banana slices, and yogurt in blender.  Cover and blend until smooth. 

With the blender still running, add the ice cubes one at a time through the hole in the lid - do not remove the lid to do this!

Pour into glasses and garnish each with a slice of kiwi, if using.

Yield: 4 cups

Tuesday, August 29, 2017


For a tasty, healthy dish, try this Rice-Veggie Medley.  The brown rice and these vegetables go together to play a sweet medley on your taste buds!

4 cups cooked brown rice (it is important that diabetics use brown rice, don't substitute white!)
1 garlic clove, minced
1 medium onion, chopped
1 tbsp canola oil
1 cup small broccoli florets
1 cup zucchini, sliced
1 red bell pepper, sliced
1 cup sliced carrots
fresh chopped cilantro, if desired

Cook the rice according to the package directions so that you end up with 4 cups cooked rice.  Add half the garlic and half the onion to cook with the rice.  When rice is almost ready, cook the veggies.

Heat the oil in a large nonstick skillet or wok.  Add the broccoli, zucchini, bell pepper, and carrots; stir fry with the remaining onion and garlic until the veggies are crisp tender.

To serve, place rice on plate and top with the veggie mixture.  Garnish with a sprinkling of the cilantro, if desired.

Yield: 4 servings

Note: You should eat with a protein source such as a piece of chicken, fish, pork, or steak.

Note: Picture for reference only. Not this recipe.

Monday, August 28, 2017


6 cups prewashed salad mix
1/2 yellow bell pepper, seeded and diced
1 tomato, diced
1/2 cup thinly sliced cucumber
3 tbsp fat-free, sugar-free salad dressing of your choice

Combine all ingredients, except dressing, in a salad bowl and toss gently to mix well.  Drizzle the dressing overall.

Yield: 6 servings

NOTE: This salad, except for the dressing which doesn't amount to much, is made up of negative calorie foods.  In other words, foods that use up the calories taken in during digestion.

Saturday, August 26, 2017


1 cup + 2 tbsps white whole-wheat flour
6 ounces uncooked regular oats
1 tbsp baking powder
2 tbsp Splenda Blend
1/2 tsp salt
1 cup skim milk
1 egg or 1/4 cup egg substitute
1/4 cup canola or coconut oil
1 cup fresh blueberries
Vegetable cooking spray
1 tsp ground cinnamon

In a medium mixing bowl, combine flour, oats, baking powder, Splenda and salt. Make a well in the center of the mixture.

In a small mixing bowl, combine milk, egg and oil. Add to the well of the dry ingredients. Stir just until dry ingredients are moistened. Gently fold the blueberries into the mixture. Spray 12 muffin cups with vegetable oil spray or line with paper liners. Fill each cup 2/3 full of the batter. Sprinkle cinnamon over the tops of the batter. Bake at 425 degrees for 20 to 25 minutes or until lightly browned.

Note: File Photo

Friday, August 25, 2017


24 large mushrooms
olive or canola nonstick cooking spray
1 tbsp olive or canola oil
2/3 cup minced green onion
1/2 tsp dried thyme
1 cup soft bread crumbs
1/4 cup + 2 tbsp freshly grated Parmesan cheese, divided
2 tbsp minced toasted pecans
2 tbsp reduced-fat sour cream
1/2 tsp freshly ground black pepper

Clean mushrooms and remove stems.  (Save stems for another use, if desired.)

Spray a large nonstick skillet with the cooking spray and heat over medium heat until hot.  Add the mushroom caps and saute for 5 minutes.  Remove from skillet, drain, pat dry with paper towels.

Add the oil to the skillet and heat again over medium heat.  Add the green onion and thyme; saute 2 minutes.  Remove from the heat and stir in the bread crumbs, the 2 tablespoons of the cheese, pecans, sour cream, and pepper.  Spoon the mixture into the mushroom caps, mound about a half teaspoon of the cheese atop each.  Place mushrooms on the rack of a broiler pan that has been coated with cooking spray.  Broil 4 to 6-inches from the heat for 2 to 3 minutes or until lightly browned.

Yield: 24 stuffed mushrooms
Per mushroom: Approximately 30 calories,2 g fat (1 sat), 1 g protein, 3 g carbs

Note: File Photo