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.

Thursday, June 29, 2017


Pumpkin is healthy and should be a year-round part of your diet. Too often we consider pumpkin to be a Fall or holiday food. Canned pumpkin is in the grocery store year-round so enjoy it often.

2 cans (15-oz each) pumpkin
4 tbsp Splenda Brown Sugar Blend
1/4 cup butter
1/2 tsp ground cinnamon
1/8 tsp ground nutmeg
1/8 tsp ground ginger
1/4 cup chopped toasted pecans

Preheat oven to 350 degrees.

In a medium saucepan combine the pumpkin, 3 tablespoons of the Splenda Brown Sugar Blend, butter, cinnamon, nutmeg, and ginger; cook over medium heat, stirring occasionally, until the mixture comes to a boil.  Reduce the heat to low and cook for 1 to 2 minutes.  Pour the hot pumpkin mixture into an ungreased 1 1/2-quart casserole dish.

In a small bowl combine the remaining 1 tablespoon of Splenda Brown Sugar Blend with the pecans; sprinkle over the pumpkin.

Bake at 350 degrees for 5 to 10 minutes until browned and heated through.

 Note: File Photo

Wednesday, June 28, 2017


12 boneless skinless chicken breast fillets
1 1/2 cups shredded Cheddar cheese
1 cup chopped walnuts
1 cup fresh whole-grain bread crumbs
1/4 cup finely chopped onion
1 tsp salt
1/4 tsp black pepper

3/4 cup white whole wheat flour
6 tbsp butter
3 cups chicken broth
1 cup white cooking wine
1 cup water
1/4 cup chopped parsley

Rinse chicken breasts and pat dry.  Pound between two sheets of waxed paper until 1/4-inch thick.

In a bowl combine the cheese, walnuts, bread crumbs, onion, salt and pepper; mix together well.

Spoon the walnut mixture onto the chicken breasts, spreading to within a 1/2-inch of the edges.  Roll each up jelly roll style from the narrow ends.  Secure with toothpicks.

In a shallow plate combine the all-purpose and whole-wheat flours.  Coat the chicken rolls completely with the flour mixture.  Allow to stand for 10 minutes.

Melt the butter in a large skillet over medium high heat.  Brown the chicken rolls lightly then add the chicken broth, wine, and water.  Cover and simmer over low heat for 20 minutes.  Remove the chicken to a warm platter with elevated sides.  BE SURE TO REMOVE ALL TOOTHPICKS!

Increase heat under skillet to medium-low, add chopped parsley and cook until liquid is reduced to desired consistency.  Pour over the chicken to serve. 

Yield: 12 servings.
Note: File Photo

Tuesday, June 27, 2017


1 garlic clove
1 tsp salt
2 tbsp lemon juice
1/3 cup olive or canola oil
1/2 tsp celery seed
3/4 tsp dry mustard
1/2 tsp paprika
1/4 tsp Splenda Granulated
1/4 tsp black pepper

1 small jar with a lid.  A jelly jar works well.

In a jar mash the garlic clove with the salt.  Add the lemon juice, oil, celery seed, mustard, paprika, Splenda, and black pepper.  Place lid on jar and shake well to blend.


Shake well before using on your favorite salad.

Yield: 1/2 cup

Note: This is a file photo.

Monday, June 26, 2017


1 (3 to 4 lb) beef tenderloin, trimmed
5 cloves of garlic, minced
2 tbsp finely chopped fresh rosemary
1 tsp salt
1 1/2 tsp freshly ground black pepper
2 tbsp olive or canola oil
1 1/4 cups beef stock/broth

In a small bowl, combine garlic, rosemary, salt, and pepper.  Rub this spice mix over the tenderloin; wrap tightly in plastic wrap and refrigerate tenderloin for at least 4 up to 48 hours.

To prepare roast:
Preheat oven to 425 degrees while roast stands at room temperature.

Heat the olive or canola oil in a large Dutch oven for 4 to 5 minutes per side.  Place a meat rack in the Dutch oven and place the tenderloin on the rack.

Bake the tenderloin, uncovered, for approximately 15 minutes per pound.  Meat thermometer inserted into the thickest part of the tenderloin should read 135 degrees for rare or 155 degrees for medium.  Remove from the oven and let set while the temperature rises another 5 degrees.  Then allow to stand for 15 minutes before slicing.

Stir the beef stock or broth into the pan drippings and cook until reduced to about 3/4 cup.  Strain into a serving bowl or gravy boat and serve with the tenderloin.

Note: File Photo

Sunday, June 25, 2017


1/2 cup melted butter
1/2 cup cocoa powder (not hot chocolate mix) + additional for dusting, if desired
1/4 cup all-purpose flour
1 cup white whole-wheat flour
1 tsp baking soda
1 tsp ground cinnamon
1/4 tsp salt
1 cup Splenda granulated
1 large egg + 1 egg yolk
1 tsp vanilla extract
2 cups grated zucchini
2/3 cup sugar-free chocolate chips
Flaky sea salt for garnish, if desired. Omit if you have to be cautious about salt.

Preheat oven to 350 degrees.
Spray a loaf pan with nonstick butter-flavored cooking spray and dust lightly with cocoa powder; set aside.

In a large bowl, using a whisk, combine the 1/2 cup cocoa powder, flours, baking soda, cinnamon, and salt.

In a second large bowl, combine Splenda, egg and egg yolk until smooth. Stir in the vanilla extract and the melted butter; mix until smooth. Add the zucchini. Stir in the flour mixture, 1/3 at a time. Fold in the chocolate chips.

Pour batter into the prepared pan and bake at 350 degrees for 50 minutes. Remove from oven and allow to cool slightly in the pan. Remove to a wire rack to finish cooling. Sprinkle with the sea salt, if using.

Note: A friend shared a recipe with me from Delish wondering if diabetics could eat it. I redid the recipe to make it diabetic-friendly.


3 bunches fresh broccoli
1 tbsp Splenda Granulated
1 tsp salt
1 tsp pepper
1 cup cider vinegar
1 tbsp dried dill
1 1/2 cups canola oil
1 tsp garlic powder
lemon slices for garnish

Remove the stalks from the broccoli (can be saved and used later in soup, etc).  Separate the broccoli heads into smaller flowerettes and place in a shallow container; set aside.

In a small bowl, using a wire whisk, combine the Splenda, salt, pepper, vinegar, dill, canola oil, and garlic powder until well blended.  Pour the dressing over the broccoli tossing gently to coat all the broccoli.  Cover and refrigerate for 24 hours, stirring several times during that time.

To serve, garnish with the lemon slices if desired.

 Note: File Photo

Saturday, June 24, 2017


1 can (20-oz) sliced pineapple in its juice
1 garlic clove, pressed
1 tbsp cornstarch
2 tsp Worcestershire sauce
2 tsp Dijon mustard
1 tsp dried rosemary, crumbled
3 whole chicken breasts, split
1 tsp salt
1 small lemon, thinly sliced

Preheat broiler.

Drain the pineapple; reserve the juice.  Combine the juice with the garlic, cornstarch, Worcestershire sauce, mustard, and rosemary. 

Arrange the chicken, skin side up in a shallow baking dish; sprinkle with the salt.  Broil until browned.

Stir the prepared sauce and pour over the chicken.  Bake at 400 degrees for 30 minutes.  Arrange the pineapple and lemon around the chicken and spoon sauce over all.  Bake an additional 5 minutes.

Yield: 6 servings

This dish has the natural sugar of the pineapple and juice.  However, the protein of the chicken gives you a good carb to protein ratio.

Note: This is a file photo not this actual recipe.

Friday, June 23, 2017


4 boneless pork chops (about 1 1/4 lbs)
1/2 tsp salt
1/4 tsp freshly ground black pepper
2 tbsp canola oil
2 tbsp apricot nectar
1/4 cup water
1/4 cup reduced-sodium soy sauce
1 garlic clove, minced
1/3 cup sugar-free apricot preserves
2 cups hot cooked brown rice*, optional

Sprinkle the salt and pepper evenly over the pork chops.  Heat the canola oil in a large skillet over medium-high heat.  Add the pork chops to the skillet and cook until browned on both sides, turning once.  This should take about 10 minutes.

In a small bowl combine the apricot nectar, water, soy sauce, garlic, and preserves; mix together well.

Pour the apricot mixture over the pork in the skillet and reduce the heat to low.  Cover skillet and simmer until the pork is cooked through, about 20 minutes depending on the thickness of the chops.

*Cauliflower rice may be substituted but no white rice!

Serve over the hot brown rice, if desired.  Add some steamed broccoli and you have a tasty, healthy meal.

 Note: This is a file photo.

Thursday, June 22, 2017


4 medium sweet potatoes
3/4 cup Splenda Granulated
1/2 cup fat-free evaporated milk
2 tsp grated orange rind
1/4 cup fresh orange juice
2 tsp vanilla extract
1 egg, lightly beaten
1/2 cup whole-wheat flour
3 tbsp butter, melted
1 cup panko bread crumbs
1/2 cup finely chopped pecans
2 tbsp butter, melted
3 tbsp sugar-free maple-favored syrup

Preheat oven to 375 degrees.

Place the sweet potatoes on a baking sheet and bake for 1 hour or until done.  Cool to the touch; peel and mash.  Reduce oven temperature to 350 degrees.

Lightly grease or spray a 9 x 13-inch baking dish; set aside.

Combine the mashed sweet potatoes, Splenda, evaporated milk, orange rind and juice, vanilla extract, egg, flour, and 3 tablespoons of melted butter together.  Beat at medium speed with an electric mixer until smooth.  Spoon the mixture into the prepared baking dish.

In a small bowl combine the panko crumbs, pecans, 2 tablespoons melted butter and the maple-flavored syrup together.  Sprinkle this mixture over the sweet potato mixture. 

Bake for 1 hour at 350 degrees.

Yield: 14 servings.

 Note: File Photo

Wednesday, June 21, 2017


When you have a busy morning and have to rush to get something healthy down, most diabetics can get by with the following:
1 100% whole-wheat mini bagel*
1 tbsp peanut butter
1 small orange (or whatever fruit works for you)

Spread the peanut butter on the mini bagel.  Eat with the orange.

*If you do not have a mini bagel, eat only half of a larger one.

This breakfast has approximately 45 grams of carbs to 17 grams of protein making it fit the 1/3 as many protein as carbs rule.

I do not recommend this on a daily basis but it is okay from time to time.

 Note: Photo from Cooking Light

Tuesday, June 20, 2017


When you just have to have a pizza, make this healthy pizza rather than picking up the phone!
1 tube refrigerated pizza crust*
olive oil nonstick cooking spray
2 tbsp shredded mozzarella cheese
1 small garlic clove, minced
2 tbsp lite Ranch salad dressing
1 pkg (6-oz) refrigerated cooked chicken breast strips, chopped
1/3 cup finely chopped red bell pepper
1/3 cup thinly sliced and diced red onion
1/2 cup torn baby spinach
1 1/2 cups shredded Italian-blend cheese
1 tsp pizza seasoning
Preheat oven to 400 degrees.
Lightly grease a 12-inch pizza pan or use a pizza stone.
Unroll dough onto the pan. Starting in the center, press out the dough to the edge of the pan. Lightly spray the crust with an olive oil cooking spray. Sprinkle the mozzarella cheese and the garlic over the dough.
Bake the dough 8 to 10 minutes or until lightly browned. Remove from oven and spread the Ranch dressing over the top. Top the dressing with the chicken, bell pepper, onion, and spinach. Sprinkle the Italian-blend cheese and the pizza seasonings over the top.
Return to oven and bake 9 to 12 minutes or until the cheese is melted and the pizza is hot.
Yield: 4 servings
*Use the Cauliflower Pizza Crust recipe on this site.
 Note: Photo from Pillsbury

Monday, June 19, 2017


Sugar-free pastry for a 2-crust pie
1 can (14.5-oz) pitted red tart cherries, undrained
1 pkg (12-oz) frozen raspberries, thawed
1 cup fresh blueberries, or frozen blueberries, thawed
1 cup Splenda Granulated
1/4 cup cornstarch
2 tbsp butter
Preheat oven to 375 degrees.
Line a 9-inch deep-dish pie plate with pastry; set aside.
Drain the cherries, raspberries, and blueberries (if frozen); reserve 1 cup of the juices. Set the berries and the juices aside.
In a medium saucepan combine the Splenda and the cornstarch; gradually stir in the cup of juices. Cook mixture over medium heat while stirring constantly. When mixture begins to boil, cook for 1 minute, stirring constantly. Stir in the butter, cherries, and berries. Allow to cool slightly and pour into the pie shell.
Top filling with the second pastry and place over the filling. Trim the crusts to even out if necessary. Fold the pastry under and crimp edges to seal. Cut some slits in the crust for steam to escape.
Bake pie 40 to 45 minutes or until the crust is golden brown and filling is bubbly. To prevent the edge from excess browning, cover with foil strips or a pie crust shield.
Cool completely on a wire rack. Cut into 8 wedges for serving.
Top with whipped cream or sugar-free vanilla ice cream, if desired.

Sunday, June 18, 2017


3 tbsp white whole-wheat flour*
3 garlic cloves, minced
1/2 tsp dried marjoram
1/2 tsp rubbed sage
1/2 tsp salt
1/2 tsp freshly ground black pepper
1 1/4 lbs boneless pork loin, trimmed and cut into cubes of approx. 1-inch
2 tsp olive or canola oil
1 green bell pepper, cut into thin strips
1 red bell pepper, cut into thin strips
1 yellow bell pepper, cut into thin strips
1 1/2 cups canned crushed tomatoes
1/4 cup low-sodium chicken broth
Preheat broiler.
Spray a large rimmed baking sheet with nonstick cooking spray.

In a medium bowl combine the flour, garlic, marjoram, sage, salt, and black pepper; add the cubed pork and toss to coat. Shake pork cubes to remove excess flour and place in a single layer on the prepared baking sheet. Reserve the flour. Drizzle the oil over the pork and broil 5-inches from the heat, turning frequently, until light brown (about 10 minutes).

Place the browned pork along with any juices to the slow cooker or crock pot. Stir in the bell peppers, tomatoes, chicken broth, and the reserved flour mixture until smooth. Place lid on the cooker and cook 3 to 4 hours on high or 6 to 8 hours on low, until the meat is tender.

Delicious served with brown rice, cauliflower rice or whatever works for you. 

*Diabetics should always avoid refined white flour. Always use a whole grain flour.

Note: File Photo



Saturday, June 17, 2017


2 tbsp butter
1 small onion, minced
1 pkg (8-oz) fresh sliced mushroom
1/2 tsp salt
1 pkg (10-oz) frozen mixed vegetables, thawed and drained
3 cups chopped or shredded rotisserie chicken
1 can reduced-sodium cream of chicken soup
2/3 cup low-fat milk
1 tbsp lemon juice
1 sheet frozen puff pastry, thawed

Melt butter in a large skillet over medium heat.  Add onion to the butter and cook, stirring occasionally, a few minutes until tender.  Add the mushrooms and salt to the onions.  Cook until the liquid evaporates and mushrooms are lightly browned.  Add the vegetables, chicken, soup, milk, and lemon juice; stir to blend well.

Pour the mixture into a 10-inch deep dish pie plate that has been lightly sprayed with nonstick cooking spray.  Place the sheet of puff pastry and trim off excess pastry.  Bake at 375 degrees for 30 to 35 minutes or until the filling is bubbly and the crust is browned.

Yield: 6 servings

Note: The puff pastry makes this pot pie much better for a diabetic than a regular flour crust.  The chicken and mushrooms give this dish a good amount of protein versus carbs.

Note: This is a file photo.

Friday, June 16, 2017


1 pkg (12-oz) uncooked whole-grain ziti pasta
1 lb lean ground beef
3 cups sugar-free or low-sugar marinara or pasta sauce
1 pkg (8-oz) shredded mozzarella cheese
1/2 cup freshly grated Parmesan cheese
1 cup ricotta cheese
3 tbsp pesto sauce
1/4 tsp crushed red pepper
Fresh grated Parmesan cheese

Cook pasta according to pkg directions; drain.

While pasta cooks, brown the ground beef in a nonstick skillet and drain well. 

In a large mixing bowl combine the cooked pasta with the browned beef.  Add the 2 cups of the marinara sauce, half the mozzarella cheese, half the Parmesan cheese, the ricotta cheese, pesto sauce and red pepper.  Stir until well blended.

Spray a 9 x 13 x 2-inch baking dish with nonstick cooking spray.  Spoon the ziti-beef mixture into the baking dish.  Spoon the last cup of marinara sauce over the casserole.  Sprinkle with the remaining halves of the Mozzarella and Parmesan cheeses.

Bake the casserole at 400 degrees for 30 minutes or until the cheeses are melted and the casserole is bubbly.  Serve with additional grated Parmesan cheese.

Yield: 6 to 8 servings

 Note: File Photo

Thursday, June 15, 2017


 Do not sit down and eat the whole dish of this dip. A little on a few pieces of fruit is fine for most diabetics. This is a way for you to enjoy a snack/appetizer with others. Remember, cinnamon is a blood sugar stabilizer.

Assorted fresh fruits of your choice, cut into bite-size chunks, pieces, etc
1 cup low-fat sour cream
2 teaspoons Splenda Brown Sugar Blend

Mix the sour cream and Splenda. Refrigerate 30 minutes to chill and flavors to blend. Serve with the fresh fruits.

 Note: File Photo

Wednesday, June 14, 2017


2 cups cake flour
1 cup white whole-wheat flour
3 tsp baking powder
1/2 tsp salt
3/4 cup shortening
1 1/2 cup Splenda granulated
3 tbsp water
1/2 cup low-fat milk
1/2 cup warm water
2 tsp vanilla extract
6 egg whites, stiffly beaten

Preheat oven to 350 degrees.
Grease and flour three 9-inch round cake pans; set aside.

Sift the flour, baking powder, and salt into a bowl; set aside.

Cream the shortening, Splenda and 3 tablespoons of water together in a large mixer bowl until fluffy.

In a measuring cup, combine the skim milk, warm water, and vanilla extract. Alternately add the flour mixture and the milk mixture to the creamed mixture, beating well after each addition. Fold the cake batter into the stiffly beaten egg whites. Divide the batter evenly between the 3 prepared baking pans.

Bake at 350 degrees for 25 to 30 minutes or until a wooden toothpick inserted in the centers comes out clean. Allow to cool slightly in the pans. Remove from pans and cool completely on wire racks.

Frost and decorate as desired using sugar-free frosting. I like to make lemon or other sugar-free pudding to use as filling between the layers.

Note: File Photo

Tuesday, June 13, 2017


2 cups sugar-free chocolate chips

1 teaspoon orange extract*
1 can sugar-free chocolate fudge frosting
1 cup unsweetened coconut**

Melt the chocolate chips in a medium saucepan over low heat, stirring constantly or melt in the microwave by heating 30 seconds, stir and heat a few more seconds, stir, and repeat until completely melted. Stir in the orange extract, blending well. Combine the chocolate chip mixture with the fudge frosting. Refrigerate until firm, one to two hours.

Place the coconut in a pie pan or shallow dish. Scoop the chilled chocolate mixture into 1-inch sized balls(mixture will be sticky). Roll the balls in the coconut until coated. Place each ball into foil or decorative candy cups, if desired or if giving as gifts. Store candy in the refrigerator.

Yield: 6 dozen truffles

*Other extracts may be used to suit your taste, ie peppermint, vanilla, banana, etc.
**Balls may also be rolled in very finely chopped nuts.

Note: If you have trouble controlling your blood sugar, you should probably go with the nuts rather than the coconut.  The nuts add protein to the candy.

Note: File Photo

Monday, June 12, 2017


1/2 lb whole-wheat linguine

3 tbsp extra-virgin olive oil
2 medium cloves garlic, pressed
1 tsp finely grated lemon peel
2 tbsp chopped fresh flat-leaf parsley
2 tsp fresh lemon juice
2 tbsp shredded mozzarella cheese, optional

Cook linguine in large pot of boiling salted water until tender but firm, stirring occasionally. Drain, reserving 1 cup of the liquid.

Meanwhile heat the olive oil in a large skillet over medium heat. Add garlic and saute until golden, approximately 1 minute. Add the lemon peel and cook about a half minute. Remove from the heat.

Add the well drained linguine to the garlic skillet. Return to the heat and mix in the parsley. Add the lemon juice and 1/2 cup of the reserved liquid. Season with salt and pepper, if desired. Toss until heated through. Add more of the reserved liquid, if needed.

Sprinkle with the cheese, if using.

Yield: 4 servings

Notes: I suggest a small serving of lean meat for protein with this pasta.

Whole-wheat pasta works fine for me. My son-in-law who is also a diabetic uses vegetable pastas. Choose what works best for you!

Note: File Photo

Saturday, June 10, 2017


1 whole egg

2 egg whites
1 tbsp fat-free milk
1/8 tsp salt
1/8 tsp freshly ground black pepper
1 1/2 tsp butter, softened, divided
3 tbsp minced onion
2 tbsp jarred roasted red pepper, diced (blot on paper towel before dicing) or a few fresh baby spinach leaves
1 whole-wheat pita bread halved and warmed in microwave or oven

In a medium bowl whisk the egg, egg whites, milk, salt and pepper until well blended.

Over medium heat, melt 1/2 teaspoon of the butter in a medium skillet that has been coated with nonstick cooking spray. Add the onion and cook 3 minutes, stirring occasionally, until lightly browned and tender. Add the egg mixture to skillet and sprinkle with the red pepper. Stir gently, lifting edge to allow uncooked portion to flow underneath. Continue cooking until set.

Spread the inside of the two pita halves with the remaining butter. Spoon the egg mixture into the pitas.

Yield: 2 servings
Per serving: 155 calories, 6 g (3 sat)fat, 11 g protein, 17 g carbs, 113 mg cholesterol, 3 g dietary fiber

Note: File Photo

Friday, June 9, 2017


We diabetics often battle weight problems. If you get discouraged trying to shed pounds, remember this: THINK OF WEIGHT LOSS AS A LONG TERM PROCESS. Successful weight loss is not a quick fix but rather a lifestyle change in eating habits. As we all know, most habits die slowly!

Wednesday, June 7, 2017


1 cup herbed croutons

1/2 cup finely chopped peanuts
2 tbsp instant minced onion
2 tbsp snipped parsley
1 tsp crushed red chili pepper
1/3 cup butter, melted
1 tbsp water
3/4 tsp salt
8 loin pork chops, 1 1/4-inch thick cut with pockets
1 tsp salt
1/4 tsp black pepper
1 jar (10-oz) sugar-free apple jelly
2 tbsp lemon juice

In a medium bowl mix the croutons, peanuts, onion, parsley, and chili pepper. Stir together the melted butter, water, and 3/4 teaspoon salt; pour over the crouton mixture and toss to moist all.

Trim any excess fat from the pork chops; season with the 1 teaspoon salt, and the pepper. Stuff the pork chop pockets with the crouton mixture. Close the openings with skewers.

Heat the apple jelly and lemon juice just to boiling, stirring constantly.

Place the pork chops on grill 4-inches from heat on outdoor grill). Cook 1 hour or until done, turning every 15 minutes and basting with the jelly-lemon mixture during the last half of the grilling time.

Yield: 8 servings

Note: File Photo

Tuesday, June 6, 2017


2 pkg (3.4-oz each) instant sugar-free lemon-flavored pudding mix
2 cups cold reduced-fat milk
1 tbsp lemon juice
1 (6-oz) ready-to-use graham cracker pie crust*
1 carton (8-oz) sugar-free frozen whipped topping, thawed, divided
Beat pudding mix, milk, and lemon juice together with a whisk for 2 minutes. Mixture should be thick. Spread 1 1/2 cups over the bottom of the crust.
Whisk half the whipped topping into the remaining pudding mixture and spread over the layer already in the pie crust.
Spread the remaining whipped topping over the second layer.
Refrigerate at least 4 hours before cutting to serve.
*Only you know what your blood sugar can take. If you cannot use a ready-to-use graham cracker crust, make a regular, sugar-free crust or make your own crumb crust using sugar-free shortbread cookies, crushed, with some melted butter to form a crumb crust.

Photo: Courtesy of Kraft Foods


2 tsp canola oil

1 cup chopped onion
1 red bell pepper, diced
1 green bell pepper, diced
4 garlic cloves, minced
1 tsp chili powder
1 can (14-oz) fire-roasted diced tomatoes, do not drain
1 tbsp minced chipotle chiles
1 small (approx. 8 oz) sweet potato, peeled and chunked
1 can (15-oz) black beans, rinsed and drained
1/2 cup chopped cilantro, optional

In a large saucepan over medium heat, heat te canola oil. Add the onion and cook, stirring, for 5 minute. Add bell peppers, garlic, and chili powder; cook while stirring for about 2 minutes.

Add the tomatoes with juice, chipotle chiles and the sweet potato; bring to a boil. Cover the saucepan and simmer over medium-low heat for 15 minutes. Stir in the black beans; cover and simmer another 8 to 10 minutes or until sweet potatoes are tender. (Mixture will be thick. If you want, you can gradually stir in water to thin to your preferred consistency.)

To serve, sprinkle with chopped cilantro, if desired.

Yield: 4 to 5 servings

NOTE:By scrubbing the sweet potato well instead of peeling, you will retain more nutrients.

Note: File Photo