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.

Monday, July 31, 2017


1 tbsp canola oil
1 onion, sliced thin
1 pkg (10-oz) frozen chopped spinach, thawed and drained
5 eggs, beaten
5 slices bacon, cooked crisp, drained, crumbled
3 cup shredded low-fat Cheddar cheese
1/4 tsp salt
1/4 tsp freshly ground black pepper

Preheat oven to 350 degrees.

Heat the canola oil in a large skillet over medium-high heat.  Cook the onion, stirring often, until tender.  Add the spinach to the onion and continue cooking until the excess liquid has evaporated; remove from the heat and set aside.

In a large bowl combine the eggs, bacon, cheese, salt, and pepper until well blended.  Stir in the spinach mixture.  Pour into a 9-inch deep pie plate that has been sprayed with nonstick cooking spray.  Bake at 350 degrees 30 to 40 minutes or until set.  Let stand for 5 minutes before cutting to serve.

Yield: 6 servings

Note: File Photo

Saturday, July 29, 2017


3 tbsp all-purpose flour
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 1/2 tsp dry mustard
1 1/2 to 2 lbs round steak, trimmed of fat
1 tbsp canola oil
1 cup sliced onions
1 lb carrots, sliced into 1/2-inch pieces
1 can (14.5-oz) whole tomatoes
2 tsp Splenda brown sugar blend
1 1/2 tbsp Worcestershire sauce

In a pie pan or shallow bowl combine the flours, salt, pepper, and dry mustard.  Cut the steak into pieces to fit in the cooker and dredge in the flour mixture. 

Heat the oil in a nonstick skillet and brown meat on both sides; place meat in the crockpot or slow cooker.  Add the onions and carrots to the cooker.

Combine the tomatoes with liquid, Splenda brown sugar blend, and Worcestershire sauce; pour mixture into cooker.  Place lid on cooker and cook on low heat for 8 to 10 hours or on high 3 to 5 hours.

Yield: 4 to 6 servings
Approximate per serving: 236 calories, 18 g carbs, 23 g protein

 Note: File Photo

Friday, July 28, 2017


4 lamb chops (about 2 lb total)
1 tablespoon snipped fresh rosemary
3 minced garlic cloves
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 tablespoon olive or canola oil
2 cups cherry tomatoes
1 teaspoon balsamic vinegar
Fresh rosemary sprigs for garnish, optional

Arrange oven rack so that the chops will be 4 to 5-inches from heat when cooked on a broiler rack.
Preheat broiler.
Spray top of broiler pan with nonstick cooking spray.

Combine the rosemary, garlic, salt, and pepper in a small bowl.  Rub half the mixture evenly over both sides of the chops.  Broil chops approximately 20 minutes (or until of desired doneness), turning occasionally for even cooking.

While chops are cooking, heat oil in a large skillet over medium heat.  add the tomatoes and the remaining spice mixture; cook approximately 5 minutes  or just until the tomatoes begin to soften.  Stir in the vinegar.

Serve the chops with the tomatoes and sprinkle with rosemary sprigs for garnish, if desired.

Note: This is a file photo.

Personal note: I don't care for much meat and my family doesn't eat lamb so I have never made this recipe. I posted it for those of you who request lamb recipes.

Thursday, July 27, 2017


1 teaspoon canola oil
1/4 lb low-fat smoked turkey sausage, diced
6 cups water
1 cup chopped yellow onion
1 tablespoon cider vinegar
2 teaspoons Splenda Granulated
1 lb fresh turnip greens, washed
3/4 teaspoon salt
2 teaspoons canola oil
Louisiana hot sauce, optional

In a Dutch oven over medium-high heat, heat the 1 teaspoon of canola oil, tilting pan to completely oil the bottom.  Add the diced sausage and brown, stirring frequently.  Remove the sausage and set aside.

To the same pan, add the water, onions, vinegar, and Splenda; bring to a boil over high heat.  Gradually add the greens, bring to a boil and stir the greens until wilted.  Reduce heat to simmer and cook, covered, for half an hour or until tender.  Drain the greens; reserve 1/2 cup of the liquid.

Return the greens, reserved liquid, sausage, salt, and 2 teaspoons of canola oil to the Dutch oven.  Allow to stand for 5 minutes for flavors to absorb.

Serve with the hot sauce, if desired.

Yield: 8 servings of 1/2 cup
Per serving: Approximately 65 calories, 3 g fat, 10 mg chol, 365 mg sodium, 5 carbs, 3 protein
Note & Picture from Sept 2011 Diabetes Forecast Magazine

Wednesday, July 26, 2017


Yesterday I had a "sweet" tooth and decided I wanted to try something different. As I am likely to do I went to the kitchen and started throwing things together to make a cake with what I had on hand. Fortunately it turned out to be quite good. Here is what I did:

I preheated my oven to 350 degrees.

In a medium mixing bowl I combined-
1/2 cup white whole-wheat flour
1 cup quick-cook oats
1 cup unsweetened coconut
1/2 cup Splenda Brown Sugar Blend
1/2 cup chopped pecans
Then I cut in 1 stick of butter using two knives and eventually my hands. I sat this aside to use as a streusel throughout the cake and as a topping.

For the cake, I combined 4 large eggs, 1/2 cup low-fat sour cream and 3 medium to large bananas, mashed, with my electric mixer. You should have about 1 1/2 cups mashed bananas. When the mixture was completely combined I added 1 box (2-layer size) Sugar-Free Devil's Food cake mix.

I sprayed my tube pan with nonstick cooking spray and placed about 1/3 of the cake batter in the pan, then I topped that with about 1/3 of the streusel mixture. I repeated twice, ending with the streusel on top.

I baked approximately 1 hour at 350 degrees and this is what I ended up with:

Even my husband and grandson who are not diabetic really enjoyed this cake.

Tuesday, July 25, 2017


1/3 cup white whole-wheat or garbanzo bean flour
1 can (14-oz) reduced-sodium chicken broth
3/4 lb boneless, skinless chicken breasts, cut into 1/2-in cubes
1/2 large red bell pepper
1/2 large green bell pepper
1 large onion, chopped coarsely
1 celery stalk, sliced
4 garlic cloves, minced
1 tsp Cajun seasoning
1 cup water
3 cups plain cooked brown rice*
1 pkg (10-oz) frozen cut okra
1/2 lb smoked turkey sausage cut into slices
1 large ripe tomato, chopped

In a heavy-duty Dutch oven (4 to 6-quart size), cook and stir the flour over medium heat approximately 6 minutes or until lightly browned, stirring constantly!  Remove from the heat and allow to cool slightly.  Slowly whisk the broth into the flour.  Cook, stirring, over medium heat until mixture is thickened and bubbly.  Add the chicekn, bell peppers, onion, celery, garlic, seasoning, and water.

Bring to mixture to a boil, reduce heat and simmer, covered, 10 to 15 minutes or until the chicken is cooked through.  Stir often during cooking.

Stir in the rice, okra, sausage, and tomato; return just to boiling; reduce the heat and simmer, uncovered, for 3 to 4 minutes.

Ladle into serving bowls.
Yield: About 8 servings of 1 cup each

*If you prefer, you can use a pouch of cooked brown rice (14.8-oz size).

This gumbo has a ratio of 26 g carbs and 18 g protein per serving.

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

Monday, July 24, 2017


Always, if you can, add nuts to your diabetic breads. They are a big help in counteracting the natural sugar in the fruit.

2 large eggs
3/4 cup Splenda Granular
1/4 cup sugar*
1/2 cup canola or coconut oil
1 medium ripe banana (1/2 cup), mashed
1 cup white whole-wheat flour
1/2 cup garbanzo bean flour**
3/4 tsp baking powder
3/4 tsp baking soda
3/4 to 1 tsp ground cinnamon (a very healthy ingredient for diabetics)
1/2 tsp salt
3/4 cup shredded, unpeeled zucchini
1/4 tsp vanilla extract
1/2 cup chopped pecans or walnuts

Preheat oven to 350 degrees.
Grease or spray with nonstick cooking spray a 9 x 5-inch loaf baking pan; set aside.

Beat eggs in a mixing bowl; add Splenda, sugar and oil stirring to blend. Add the banana and mix well.

In a separate bowl, combine the flours, baking powder, baking soda, cinnamon and salt; add to the banana mixture.

Stir in the zucchini, vanilla, and nuts until well blended. Pour batter evenly into the prepared loaf pan. Bake at 350 degrees approximately 50 minutes or until a wooden toothpick inserted in the center comes out clean. Cool in the pan for 10 minutes before removing to a wire rack to cool completely.

*If you cannot use any sugar just replace with more Splenda.
**May substitute more whole-wheat flour or almond flour.

Yield: 16 servings
Note: File Photo


2 lb (30 to 40 shrimp) large raw deveined shrimp
1 cup bottled Caesar Salad dressing*
1/4 cup chopped fresh parsley
1/4 cup lime juice
2 garlic cloves, pressed
1 tsp freshly ground black pepper

Preheat oven to 375 degrees.

In a 9 x 13-inch baking dish, combine all ingredients tossing to coat well.  Bake at 375 degrees for approximately 20 minutes or just until the shrimp turn pink.  Stir halfway through baking time.

Yield: 8 to 10 appetizer-size servings.

Note: Always check the sugar content of salad dressings and go with the one with the lowest sugar content.

This is just a file photo.

Sunday, July 23, 2017


2 pkts sugar-free Hazelnut-flavored coffee creamer
1 cup thawed sugar-free nondairy whipped topping
3 cups sliced fresh strawberries
1 cup raspberries

Mix the coffee creamer with the nondairy whipped topping; set aside.

In a large bowl, toss the strawberries and raspberries together.  Place berries into individual dessert dishes and top each with a dollop of the flavored whipped topping.

Option: For a light, refreshing patriotic red, white, and blue dessert replace 1 cup of the strawberries with 1 cup of blueberries.

Note: File Photo

Saturday, July 22, 2017


1 pkg (10-oz) no-sugar-added frozen raspberries, thawed
1/2 cup Splenda Granular
1 box (2-layer size) sugar-free yellow cake mix
1 cup water
1/3 cup olive or canola oil
3 large eggs
Sugar-free whipped topping, thawed, if desired
Fresh raspberries for garnish, if desired

Preheat oven to 350 degrees.
Grease a 9 X 13-inch baking pan; set aside.

Drain the raspberries, saving the juice. Add enough water to the juice to make 1 1/2 cups; pour into a medium saucepan and combine with the Splenda. Heat, stirring, until Splenda is dissolved. Remove from heat and set aside.

In a large mixer bowl, combine the cake mix, water, oil and eggs at low speed until moistened. Beat at high speed for 2 minutes. Pour batter into the prepared pan. Spoon the raspberries out evenly over the batter and pour the warm liquid over the berries and batter.

Bake at 350 degrees 35-40 minutes or until the top springs back when lightly touched in the center.

Best served warm topped with the whipped topping and fresh raspberries for garnish.

Yield: 12 servings

Note: Leftovers should be refrigerated.


1 lb (4 pieces) boneless skinless chicken breast halves
salt and pepper to taste
1 cup mango fat-free yogurt
1 1/4 cup finely chopped fresh cilantro
1 1/2 cups canned pineapple tidbits in their own juice, drained
butter-flavored cooking spray

In a small bowl mix the yogurt with the cilantro and pineapple.  Cover and refrigerate until needed.  Be sure to stir the sauce before using.

Spray a frying pan with the cooking spray and heat the pan over medium heat.  Lightly salt and pepper  the chicken and cook just until cooked through, about 10 minutes.  Turn at least once or twice during cooking.

To serve, drizzle the chicken with the mango sauce.

Note: If serving over or with rice, be sure to use brown rice.

Yield: 4 servings
Per serving: Approximately 155 calories, 1 g fat, 66 mg cholesterol, 68 mg sodium, 27 g protein, and 7 g carbs   Exchanges: 3 meats

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

Friday, July 21, 2017


3/4 cup instant brown rice
4 oz turkey breakfast sausage, removed from casings
1 1/2 cups chopped onions
1 cup chopped red bell pepper
1 oz pine nuts, toasted
1/2 tsp ground cumin
1/2 tsp salt

Cook the rice according to package directions leaving out salt and butter or other fat.

Meanwhile place a large skillet that has been sprayed with nonstick cooking spray over medium-high heat.  Cook the sausage until browned, stirring constantly.  Remove from pan and set aside.

Coat the pan residue with more cooking spray and cook the onions for 3 minutes.  Add the pepper and cook for another 2 minutes or until crisp-tender, stirring frequently.  Stir the sausage back into the skillet along with the pine nuts, cumin, and salt. 

To serve place the rice on a serving platter and spoon the sausage mixture evenly over all.

Yield: 4 (1 cup) serving
Per serving: 215 calories, 11 g (1 saturated) fat, 8 g protein, 22 g carbs, dietary fiber 3 g, 465 mg sodium, 45 mg cholesterol

NOTE: I do not eat turkey sausage so I use ground beef. Pork sausage will work, also.

 Note: File photo

Wednesday, July 19, 2017


Want a fun cool dessert for diabetic kids on a hot day or for an after school snack? These JELL-O pizzas are fun and refreshing.

2 pkgs (4-serving size) JELL-O sugar-free gelatin dessert, any flavor
2 cups boiling water
1 cup cold water
Sugar-free frozen whipped topping, thawed
Assortment of small fresh fruit* for topping

Dissolve the gelatin in the boiling water, stirring to dissolve completely, about two minutes. Stir in the cold water. Pour gelatin into a 13-x-9-inch pan. Refrigerate at least 3 hours until firm.

To make the pizzas, pour about 4-inches of warm, not hot, water in sink. Dip pan briefly in the warm water, being careful not to get water on the gelatin. Using the rim of a large glass or a large round cookie cutter, cut out the circles. Lift carefully from the pan to serving plates.

Spoon whipped topping over the circles and decorate with the pieces of fresh fruit.

*Suggestions include white and red grapes, blueberries, raspberries, mandarin orange slices cut in half, etc.

Note: Layer the leftover pieces of Jell-O in parfait glasses with whipped topping.


1/2 cup all-purpose flour
3/4 cup whole-wheat flour
1/4 tsp salt
2 tbsp unsalted butter
2 tbsp canola oil
4 tbsp cold water, divided

In a medium bowl combine the two flours and salt.  Using a pastry blender or two knives, cut in the butter until the mixture resembles coarse crumbs.  Stir in the canola oil and sprinkle 1 tablespoon of the cold water over the mixture and toss with a fork. 

Push the moistened dough to the side of the bowl and repeat the process with the additional water, 1 tablespoon at a time, until all the flour is moistened.  Shape the mixture into a ball.  Roll out dough as you would with any other pastry recipe.

Note: File Photo - mine are never this pretty!

Tuesday, July 18, 2017


If you have ever lived anywhere in the South you know grits are a kitchen staple. Here is a good breakfast casserole using grits. This recipe is from a lady here in the DFW Metroplex with a few of my variations. I have had it for a few years.

3 cups chicken stock
1 cup quick-cooking grits
1/2 cup Southwestern-style egg substitute
5-oz reduced-fat Velveeta cheese, cubed
1/4 cup low-fat milk
2 tbsp butter
1 1/4 cups cubed fully cooked ham
3 green onions, chopped
1/4 tsp salt
1/4 tsp garlic powder
1/4 tsp pepper
1/8 to 1/4 tsp crushed red pepper flakes
3/4 cup shredded sharp cheddar cheese

Preheat oven to 350 degrees.

Bring the chicken stock to boiling in a large saucepan; slowly stir in the grits. Reduce heat to medium-low and cook, covered, about 5 minutes or until thickened, stirring occasionally. Remove from the heat.

In a small bowl, stir a small amount of the hot grits into the egg substitute; return to the pan, mixing well. Add the Velvetta, milk and butter, stirring until the cheese is melted. Stir in the ham, onions, and spices.

Transfer grits mixture to the prepared baking dish; sprinkle with the cheddar cheese.

Bake, uncovered, 35-40 minutes or until the edges are golden brown and the cheese is melted.

Allow to stand around 10 minutes before cutting into 6 squares to serve.

Nutritional Information per serving: Calories 284, Fat 12 g (7 sat), Fiber 1 g, Carbs 26 g, Protein 20 g
Note: This carb to protein ratio makes this dish okay for diabetics.

Note: File Photo


4 lean boneless pork chops
1 garlic clove, minced
1/4 tsp salt
pinch freshly ground black pepper
2 tsp chili powder
1 tsp ground cumin
1 tsp oregano
pinch red pepper flakes
1 tbsp canola oil
1 can (19-oz) black beans, drained, rinsed
1 cup chunky salsa (watch sugar content)
1/2 cup frozen whole kernel corn, thawed
1/4 cup chopped cilantro
Low-fat sour cream or plain Greek yogurt, optional

In a small bowl combine the garlic, salt, pepper, chili powder, cumin, oregano, and pepper flakes to make a rub.  Rub this mixture all over the pork chops.

Heat the oil in a large heavy skillet over medium-high heat and add the chops.  Cook the pork chops 5 minutes per side, lowering heat if necessary.  Remove the chops to a plate.  Remove fat and bits from the pan and return the chops with any juices on the plate.

Add the beans, salsa, and corn to the skillet.  Bring mixture to a boil, reduce heat, simmer 10 to 15 minutes until sauce is hot and chops are cooked through.  Remove to serving platter and sprinkle with the chopped cilantro. Add a dollop of sour cream, if desired.

 Note: File Photo

Monday, July 17, 2017


2 tbsp orange marmalade
1 canned chipotle pepper in adobo sauce
1 lge onion, cut into wedges
1 butternut squash, peeled, halved lengthwise and cut into 2-inch pieces
1 red bell pepper, cut into strips
1 tbsp canola oil
1 (1 - 1 1/2 lb) boneless pork loin roast
1/4 cup cilantro leaves

Preheat oven to 400 degrees.

In a small bowl mash the marmalade and chipotle pepper together and set aside.

Toss the onion, squash, bell pepper, and oil in a large roasting pan.  Push the vegetables to the sides of the pan and place the roast in the middle.

Roast at 400 degrees for 45 minutes to an hour.  During the last 15 minutes of cooking, brush the marmalade mixture over the meat every 5 minutes.  Meat thermometer should read 155 degrees for pork to be done.

Remove the meat to serving plate.  Let stand 10 minutes before slicing.  Stir the cilantro into the veggies and serve with the pork.

Yield: 4 servings
Per serving:  Approximately 360 cal, 29 g pro, 46 g carb, 8 g (2 g sat) fat, 4 g fiber, 99 mg sodium

Note: This is file photo.

Friday, July 14, 2017


Pumpkin is a very healthy food and should not be put on the back shelf until Thanksgiving and Christmas.  Eat it year round.  This Pumpkin Baked Penne is a good way to enjoy pasta and get the benefits of pumpkin.  It falls within the healthy ratio of carbs to proteins for diabetics!

1 pkg (14.5-oz) multigrain penne (always use multi-grain or whole-grain pastas!)
1 tsp canola or olive oil
1 small onion, chopped
3 garlic cloves, minced
3/4 cup low-fat ricotta cheese
1/2 cup reduced-sodium chicken broth
1 can (15-oz) pumpkin
1 can (28-oz) crushed tomatoes
1 tbsp Italian seasoning
3/4 tsp red pepper flakes
1 cup shredded reduced-fat mozzarella cheese
1/3 cup grated Parmesan cheese

Preheat oven to 375 degrees.

Cook the pasta according to package directions leaving out any salt or butter/oils; drain.

In a large saucepan or a Dutch oven, heat the olive or canola oil.  Add the onion and garlic, cooking and stirring for about 3 minutes to soften.  Add the ricotta cheese, chicken broth, pumpkin, tomatoes, Italian seasoning, and red pepper flakes.  Bring the mixture to a boil then reduce heat and simmer for 5 minutes.  Remove from the heat and stir in the drained pasta.

Lightly spray a 9 x 13-inch baking dish with nonstick cooking spray.  Pour the pasta mixture into the dish and sprinkle with the mozzarella and Parmesan cheeses. 

Bake pasta at 375 degrees for approximately a half hour until bubbly and the cheese is melted and turned a golden brown.

Yield: 9 servings

Note: File Photo

Thursday, July 13, 2017


1 cup unseasoned panko bread crumbs
1 1/2 tsp dried dill weed
1/2 tsp salt
1/4 tsp black pepper
4 tilapia fillets
1/4 cup reduced-fat ranch dressing

Preheat oven to 400 degrees.
Coat a baking pan with nonstick cooking spray; set aside.

In a shallow dish mix the panko crumbs with the dill, salt, and pepper.

Generously brush both sides of the fillets with the ranch dressing and press into the panko mixture, covering tilapia on both sides.  Place the breaded fish on the prepared baking pan. 

Bake fish for 15 minutes at 400 degrees or until the fillets flake with a fork.  Turn oven to broil and cook for another 1 to 2 minutes to brown well.

Yield: 4 servings
Per serving: approximately 192 calories, 25 g protein, 13 g carbs, 1 g dietary fiber

 Note: File Photo

Wednesday, July 12, 2017


This is a recipe I came up with to replace the 'store-bought' breakfast, granola, or whatever bars that are too expensive and often have too much fat or sugar.  These are good with a cup of coffee, hot chocolate, or hot tea.   In fact, I am eating one with my coffee now as I type this.  The only fat in this recipe is in the healthy walnuts.  And remember cinnamon is a blood sugar stabilizer so go heavy with a bit of a rounded teaspoonful.

Preheat oven to 350 degrees.
Lightly spray an 8-inch square baking pan or round cake pan with butter-flavored nonstick cooking spray; set aside.

1 cup raw quick oats
1 cup white whole wheat flour
1/2 tsp baking soda
1/4 tsp salt
1 tsp cinnamon
1 cup Splenda Granulated
1/2 cup + 1 tbsp unsweetened applesauce
1 egg
1 tsp vanilla
1 cup coarsely diced apple
1/2 cup chopped walnuts or pecans

In a medium to large mixing bowl, combine the oats, flour, baking soda, salt, and cinnamon; set aside.

In a small bowl combine the Splenda, applesauce, egg, and vanilla, stirring to blend well.  Stir the applesauce mixture into the oats mixture until well combined. Stir in the apples and nuts until completely blended in.  Spread the mixture (this mixture will not pour, it is thick and heavy) into the prepared baking pan.

Bake at 350 degrees for 20 to 25 minutes or until bars start to pull away from the sides of the pan, looks dry and a toothpick inserted in the center comes out clean.

Allow to cool completely in pan before slicing.  To slice, cut through the center dividing in half.  Then cut across the opposite direction to form bars the size of your choice.  Be sure the bars are cooled completely before storing in a plastic bag or airtight container.  Otherwise, they will sweat and become sticky.

Tuesday, July 11, 2017


1/2 lb raw shrimp, rinsed, peeled, toweled dry
1 lb fresh asparagus spears, trimmed and cut into 1-inch pieces
4 garlic cloves, minced
1/4 tsp red pepper flakes
1/3 cup chopped cilantro
3 1/2 tbsp lime juice
1 tbsp canola oil
1/2 tsp salt

Heat a large skillet coated with nonstick cooking spray over medium-high heat.  Add the shrimp and cook two minutes, stirring often.  Add the asparagus and continue to cook for another 4 minutes or until the asparagus is just crisp-tender.  While mixture cooks, stir often with two large silicon spatulas.  Add the garlic and cook about half a minute.

Remove the skillet from the heat and add the red pepper flakes, cilantro, lime juice, oil, and salt.  Toss mixture gently to combine.

Serve immediately for the best flavor, color, and texture.  Serve with brown rice, if desired.

Yield: 4-servings
Per serving (without rice): 120 calories, 5 g fat (0 g saturated), 14 g protein, 7 g carbs, 3 g dietary fiber, 86 mg cholesterol

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

Monday, July 10, 2017


Everyone snacks from time to time and we diabetics are no exception.  In fact we should eat 5 times a day and a couple of those times will probably be snacks.  The key is to eat something healthy that will keep our blood sugar regulated.  Here are some ideas for snacks you can carry with you even when you are on the go.
  • a hard boiled egg
  • small package (or a few in a baggie) of almonds (also heart healthy), pistachios, peanuts, or sunflower seeds; unsalted is best for all those treats.  If you can't grab unsalted, a little salt won't hurt most of us.
  • baby carrots
  • celery sticks (have a negative calorie effect - it burns up more calories to chew and digest them than what we take in!)
  • low-fat string cheese
  • apple slices
I'm sure you get the idea and can add to the list with other of your favorites.  Skip the candy bars, potato chips, etc whenever possible.

 File Photo for reference only. If you eat the pretzels, eat them with peanut butter. I do that without it affecting my blood sugar. These are ideas. Use what works for you.

Thursday, July 6, 2017


1 medium to large head of cabbage
1 lb lean ground beef
1 lb lean ground pork
3/4 cup brown rice, uncooked
2 small onions or 1 medium onion, chopped
salt to taste
pepper to taste
1 tbsp dill
1/2 pint reduced-fat sour cream
3 tbsp flour
1 small can tomato paste
1 tsp salt
2 tbsp Splenda granular
Remove the core of the cabbage; place the cabbage in a large pot of boiling water. Parboil the cabbage until you can peel the leaves off one at a time. Lay the leaves on a paper towel or clean tea towel to drain.

Mix together the ground beef, ground pork, rice, onions, salt and pepper. Place some of the mixture onto each of the cabbage leaves, leaving enough cabbage leaf to roll it over the mixture, envelope fashion; secure with toothpicks.

Place the cabbage rolls in a large pan and cover with boiling water. Add the dill to the water and bring water back to a boil. Cook rolls for 1 hour. Remove the rolls from the pan using a slotted spoon. In a medium bowl stir together the sour cream, flour, tomato paste, 1 tsp salt, and the Splenda. Stir this mixture into the pan from which you removed the cabbage rolls. After the mixture is mixed in well, add the cabbage rolls back to the pan and heat for about 10 minutes.

Note: File Photo

Wednesday, July 5, 2017


1 bag (24 t0 28-oz) frozen O'Brien potatoes
1 bag (16-oz) California Blend frozen vegetables
1 pkg (16-oz) Polish Kielbasa, sliced
1/2 tsp seasoned salt
1/4 cup grated Parmesan cheese

Place the potatoes and California Blend vegetables in a large nonstick skillet, cover, and cook about 8 minutes; stir occasionally. Add a tablespoon of water, if necessary.

Add the sliced Kielbasa to the skillet, replace the lid and cook for another 10 minutes or until vegetables are tender and dinner is heated through.

Turn off heat and stir in the seasoned salt.  Sprinkle with the Parmesan cheese before serving.

Yield: 4 servings
Note: File Photo

Tuesday, July 4, 2017


1 cup unsweetened apple juice
2 packets Splenda Coffee Flavors, Cinnamon Spice
1 packet Splenda Coffee Flavors, Caramel

Mix all ingredients together in a large microwave proof mug.  Heat in the microwave until warmed as desired.  Serve immediately.

 Note: File Photo

Monday, July 3, 2017


2 cooked chicken breasts, shredded
1 cup celery
1 cup minute brown rice, cooked according to pkg directions
1 can low-fat cream of chicken soup
1 tbsp lemon juice
1 tbsp minced onion
3/4 cup olive oil mayonnaise

Preheat oven to 350 degrees.

Mix the above ingredients together until well combined.  Spread mixture in a casserole dish that has been sprayed with nonstick cooking spray.

1/2 cup slightly crushed corn flakes
3/4 cup slivered almonds
1/3 cup butter, melted

Combine the corn flakes and almonds; stir in the melted butter.  Sprinkle mixture over the top of the casserole.

Bake at 350 degrees for 45 to 60 minutes until the casserole is bubbly and the topping is lightly browned.

Note:  By using brown rice and almonds with the chicken in this casserole, it becomes diabetic-friendly.  Avoid using white rice and do not replace mayonnaise with salad dressing as it has added sugar.

Note: File Photo

Saturday, July 1, 2017


1 (1 lb) pork tenderloin
3 tbsp white whole-wheat flour
2 tsp lemon pepper
2 tsp olive oil
1/4 cup white cooking wine
1/4 cup lemon juice
very thin lemon slices for garnish, optional
4 tbsp drained capers for garnish, optional

Slice the tenderloin into 8 equal pieces and place pieces between sheets of plastic wrap.  Pound each piece until only 1/8-inch thick.  Dust lightly with the flour and sprinkle with the lemon pepper.

Pour the olive oil into a skillet over medium-high heat.  Quickly saute meat, about 4 minutes per side until golden brown.

Add the wine and lemon juice to the skillet; shake skillet gently and cook 2 minutes until the sauce is slightly thickened.

Garnish with the lemon slices and capers to serve.

 Note: File photo for reference only.