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, 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 Greek 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 tbsp white whole-wheat flour
6 ounces uncooked regular oats
1 tbsp baking powder
2 tbsp Splenda Blend
1/2 tsp salt
1 cup lowfat 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

Thursday, August 24, 2017


2 pounds ground beef
1 large onion, diced
1 green bell pepper, diced
2 (15 ounce) cans kidney beans, drained
1 (46 fluid ounce) can tomato juice
1 (28 ounce) can peeled and diced tomatoes with juice
1/2 cup canned pumpkin puree
1 tablespoon pumpkin pie spice
1 tablespoon chili powder
1/4 tablespoon SPLENDA® No Calorie Sweetener, Granulated

In a large pot over medium heat, cook beef until brown; drain. Stir in onion and bell pepper and cook 5 minutes. Stir in beans, tomato juice, diced tomatoes and pumpkin puree. Season with pumpkin pie spice, chili powder and SPLENDA(R) Granulated Sweetener. Simmer 1 hour.

Yield: 8 (1 1/4 cup) servings

 Note: This is a diabetic version of an old allrecipes recipe.


1/2 cup apple cider vinegar

2 cloves garlic, minced
1 tbsp chopped fresh basil
1 lime, juiced
freshly ground black pepper to taste
8 boneless pork chops, approx. 1/2" thick

Whisk together the vegetable oil, apple cider vinegar, seafood seasoning, minced garlic, basil, lime juice, and black pepper in a bowl, and pour into a resealable plastic bag. Add the pork chops, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 4 to 6 hours, flipping periodically.

Preheat grill for medium-high heat, and lightly oil the grate. Remove the pork chops from the bags. Discard excess marinade.

Grill until the pork is no longer pink in the center, 5 to 7 minutes per side. An instant-read thermometer inserted into the center should read 145 degrees F (63 degrees C).

Note: This is a recipe and picture I have had for years from allrecipes.



3 cups cold low-fat milk
2 pkgs (4-serving size) Sugar-Free Chocolate Instant Pudding and Pie Filling Mix
1 container (8-oz) frozen sugar-free whipped topping, divided
1 9-inch square pan of baked sugar-free brownie, cooled, cut into cubes
2 cups fresh raspberries
Sugar-free chocolate curls for garnish, optional

Pour the milk into a large mixing bowl. Add the dry pudding and beat with a wire whisk 2 minutes or until well blended and all pudding is dissolved. Gently stir in 1 cup of the thawed whipped topping.

Put half of the brownie cubes in a 2-quart clear glass (if available) serving bowl. Top with half the pudding mixture then half the raspberries and half of the remaining whipped topping. Repeat the layers with the remaining ingredients.

Refrigerate for at least 1 hour or until serving time. Store leftovers, if there are any, in the refrigerator.

Note: File Photo


1 large egg, beaten
1 cup low-fat milk
1 cup low-fat sour cream
1 tbsp butter, melted
2 cups Bisquick (or similar product)
8 slices bacon, cooked crisp & crumbled (personally, I only use pork bacon but turkey bacon works fine)
3/4 cup shredded low-fat cheddar cheese

Preheat waffle iron.

Blend the egg, milk, sour cream, and butter together in a mixing bowl until well blended.  Stir in the Bisquick, mixing well.

Stir the bacon and cheese into the waffle batter.

Pour batter into waffle iron and cook according to the iron's directions.

Serve with sugar-free maple-flavored syrup.

Yield: 12 waffles
Note: File Photo

Wednesday, August 23, 2017


1 cup dry pinto beans
1 cup dry black beans

Rinse beans; place in a large kettle and cover generously with water.  Allow beans to soak overnight.

1 tbsp salt
2 quarts water
1 lb sliced smoke sausage
1 onion, chopped
1 large garlic cloved, minced
1 tsp chili powder OR Cajun seasoning
1 can (28-oz) diced tomatoes
1 tbsp lemon juice
1 tsp coarsely ground black pepper

Drain the beans well then rinse and drain.  Put beans back in large kettle or Dutch oven.  Add the salt, water, and smoked sausage.  Cook 1 1/2 hours or until beans are slightly tender.

Add the onion, garlic, chili powder or Cajun seasoning, tomatoes, lemon juice, and pepper.  Bring back to boiling then lower heat and simmer for 45 minutes to 1 hour. 

This soup is good with a thick slice of a crusty whole grain bread.

Note: File Photo

Tuesday, August 22, 2017


3/4 lb lean ground beef
1/3 cup shredded zucchini
2 tbsp minced red onion + 4 thin slices for garnish, optional
1 garlic clove, minced
1/2 tsp dried thyme
1/4 tsp salt
1/8 tsp freshly ground black pepper
4 whole-grain sandwich thins
4 slices lettuce
4 slices tomato, optional
4 slices American cheese, if desired

In a large bowl combine the ground beef with the remaining ingredients and shape into 4 patties.
Very lightly spray a large skillet with nonstick cooking spray and cook patties 8 -12 minutes or until cooked to desired doneness.  May also be grilled.

To serve, top with cheese, is using, and place a lettuce slice on the bottoms of each of the sandwich rounds.  Top with a tomato slice then a pattie.  Top with the top half of the sandwich round. 

Yield: 4 servings

Note: File Photo

Monday, August 21, 2017


1 (12-ounce) package jumbo whole-grain shell macaroni
1 (6 1/8-ounce can) tuna in water
6 slices whole-grain bread, cut into small cubes
1 cup minced celery
3/4 cup low-fat milk
1/2 cup finely chopped walnuts
1/4 cup minced onion
dash of salt
4 teaspoons lemon juice
dash of freshly ground black pepper
1 tablespoon Splenda Granulated
1 (32-oz) jar sugar-free or low-sugar marinara sauce

Prepare shells according to the package directions; pour into a colander and drain well.

Preheat oven to 350 degrees.

While shells are cooking, combine the tuna, bread cubes, celery, milk, walnuts, onion, salt, and lemon juice together in a large bowl using a fork to flake tuna.  Stuff a tablespoon of this mixture into each of the drained shells.

Stir the Splenda and marinara sauce together to blend; spoon half of the sauce over the bottom of a 9 x 13-inch baking pan or dish.  Arrange the shells over the sauce in a single layer and cover with the other half of the sauce.

Cover the pan or dish with aluminum foil and bake 40 minutes.

Yield: 6 to 8 servings
Note: This is a file photo for reference only.

Friday, August 18, 2017


Make yourself a tasty cup of raspberry-flavored hot chocolate the quick and easy way.  I use water.  If you want yours rich and you don't have a serious diabetic problem, you could use milk instead.

2 pkts Splenda Raspberry-flavored Flavor Accents
1 pkt sugar-free hot chocolate mix
1 cup boiling water
1 tbsp sugar-free thawed whipped topping

Pour the hot chocolate mix into a mug and add the Splenda packets; stir to mix well.  Pour the boiling water into the mug and stir until dissolved.  Add the whipped topping and enjoy!

Yield: 1 cup cocoa

Thursday, August 17, 2017


Here is a great seasoning mix you can make at home without using any salt or sugar products.  Add this to chicken, fish, or meats before grilling, baking, etc.

1/2 tsp rosemary
1 tsp sage
1 tsp oregano
1 tsp thyme
1 tsp basil
1/2 cup cracked black pepper

Note: All this spices are from your spice rack, not fresh.

Combine the above ingredients and store in a zip-top plastic storage bag or an airtight container.

Yield: about a half cup of seasoning.

Note: File Photo

Tuesday, August 15, 2017


4 large eggs, beaten
1 can (10 3/4-oz) reduced-fat cream of mushroom soup
1 tsp dill weed
1/4 tsp freshly ground black pepper
1 can salmon, drained, flaked
1 pkg (10-oz) frozen green peas, thawed
2 cups shredded Sharp Cheddar cheese, divided
1/2 cup chopped red bell pepper
1/2 cup chopped onion
1/4 cup panko bread crumbs

Preheat oven to 350 degrees.
Grease or spray a 12 x 7.5-inch baking dish; set aside.

In a large bowl mix te eggs, soup, dill and black pepper together well.  Add the flaked salmon, peas, half the cheese, bell pepper, onion, and bread crumbs.  Pour the mixture into the prepared baking dish.

Bake at 350 degrees for 45 minutes.  Sprinkle the remaining cheese over casserole and bake another couple of minutes until cheese melts.  Remove from oven and let stand 10 minutes before cutting into squares for serving.

Yield: 8 servings

Note: File Photo

Monday, August 14, 2017


1 lb lean ground beef
2 tsp prepared horseradish
1 tsp chopped chives
1 clove garlic, minced
1/4 tsp freshly ground black pepper
18 large white mushrooms
1/2 cup beef or vegetable broth

Preheat oven to 350 degrees.
Set out a shallow baking dish large enough to hold mushrooms in a single layer.

Combine the ground beef, horseradish, chives, garlic, and pepper in a medium bowl.

Remove the stems from the mushrooms, chop a couple of them very fine and add to beef mixture, if desired.  Stuff the mushrooms with the beef mixture.

Place mushrooms in a shallow baking dish, stuffed sides up; pour the broth over the mushrooms.  Bake at 350 degrees until browned and beef is cooked through, approximately 20 minutes.

Yield: 1 1/2 dozen appetizers.

 Note: File Photo

Saturday, August 12, 2017


8 chicken legs and/or thighs - bone-in, skins removed
1 1/2 tbsp Dijon mustard
2 cups fresh crumbled whole-grain bread crumbs
1 tsp smoked paprika*
1/4 tsp cayenne pepper
1/4 tsp salt
1/4 tsp freshly ground black pepper

Preheat oven to 450 degrees.
Line a baking pan with aluminum foil and spray with olive oil or canola oil nonstick cooking spray; set aside.

Pat the chicken dry with paper towels and rub completely with the Dijon mustard.

In a shallow bowl or a pie plate, combine the bread crumbs, paprika, cayenne, salt, and black pepper; dredge the chicken in the mixture to coat overall; pat to hold crumbs in place.  Arrange the chicken in the prepared baking sheet; spray with the nonstick spray.

Bake at 450 degrees for 20 minutes.  Reduce the heat to 425 degrees and bake until golden brown and juices run clear when pierced with fork, about 10 to 15 minutes.

*regular paprika may be used

Note: This is a file photo.

Wednesday, August 9, 2017


8 skewers (soak if using wooden)
1 cup ketchup
1/4 A-1 Steak Sauce
1/3 cup firmly packed Splenda brown sugar blend
1/2 cup apple cider vinegar
2 tbsp Worcestershire sauce
2 lb boneless top sirloin, trimmed and cut in 32 chunks
1 green bell pepper, cut into 16 pieces
1 red or orange bell pepper, cut into 16 pieces

Combine the ketchup, steak sauce, Splenda, vinegar, and Worcestershire sauce in a medium saucepan; bring to a boil over medium heat.  Stir occasionally and cook until the Splenda is totally dissolved.  Remove from the heat and allow to cool.

Onto each skewer alternately with a piece of steak, a piece of red pepper, a piece of steak, a piece of green pepper, and repeat so that each skewer has 4 pieces of steak, two pieces of red pepper, and 2 pieces of green pepper.  Place skewers in a 9 x 13-inch glass baking dish; pour the cooled marinade over the skewers.  Cover with foil and refrigerate from 2 hours to overnight.

Preheat broiler to high and coat a rimmed baking sheet with nonstick cooking spray (or grill kabobs).  Place kabobs on the baking sheet or grill, discarding an excess marinade.  Broil or grill about 15 minutes or until meat reaches the desired doneness.  Turn at least once during cooking.

Note: File Photo

Tuesday, August 8, 2017


1 brick (8-oz) lite cream cheese, softened
1/4 lb imitation crabmeat, flaked
1/2 tsp fresh lemon juice
1 tbsp chopped fresh dill

Preheat oven to 350 degrees.
Very lightly grease a small baking dish or a pie pan; set aside.

Combine the cream cheese, crabmeat, lemon juice, and dill together in a medium bowl.  Mix ingredients together well and spoon into the prepared dish.

Bake at 350 degrees for 25 to 30 minutes until golden and heated through.  Serve the spread warm with assorted whole-grain crackers or whole-grain party breads.

Note: File Photo

Monday, August 7, 2017


1 lb boneless skinless chicken breast, cut into 12 strips
2 tsp allspice
2 tsp thyme
1/2 tsp cinnamon
1/2 tsp garlic powder
1/2 tsp red pepper flakes
1/2 tsp salt
2 tsp canola oil

Combine the spices and mix together well in a shallow dish or pie plate.  Toss the chicken strips in the mixture and coat completely.

In a medium skillet, over medium-high heat, bring the canola oil to hot.  Add the chicken strips, in batches if necessary, and cook on both sides until cooked through.

Serve while hot.

Note: This is a file photo

Saturday, August 5, 2017


1 lb button mushrooms, cleaned, washed, cut in half lengthwise
1 medium sweet or red onion, cut in half lengthwise, sliced thin
1/4 cup vinegar (I prefer white)
1/4 cup extra-virgin olive oil or canola oil
2 tbsp Splenda Granulated
1/2 tsp dried oregano
1/2 tsp salt
1/4 to 1/2 tsp freshly ground black pepper

In a medium saucepan place the mushrooms and add enough water to cover.  Bring to a boil over high heat, reduce heat to medium-low, simmer 20 minutes; drain and allow to cool to room temperature.

Into a glass bowl or other glass container that has a tight-fitting lid, combine the vinegar, oil, Splenda, oregano, salt and pepper; mix together well.  Add the onion and mushrooms, stir to combine.  Place lid on container and refrigerate for at least two hours up to a week.

Note: Mushrooms are healthy for a diabetic's diet.  This recipe is also tasty for the whole gang, diabetic or not!

Note: File Photo

Friday, August 4, 2017


The carb to protein ratio (see nutritional info below) in these hotcakes makes them diabetic-friendly. However, do not spoil that with the topping or syrup you use. Be sure to use only diabetic-friendly toppings such as fresh fruit, sugar-free syrup or a sugar-free or low sugar jam. This recipe calls for sugar. I use Splenda but left sugar in this post as the nutritional information is figured with sugar.

1 cup all-purpose flour*
3/4 teaspoon baking powder
3/4 teaspoon baking soda
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
2 eggs, separated
1 cup buttermilk
2/3 cup whole-milk ricotta cheese
2 tablespoons sugar
1 tablespoon grated lemon peel
1. Heat oven to 200°F. Whisk flour, baking powder, baking soda, nutmeg and salt in large bowl. Whisk egg yolks, buttermilk, ricotta cheese, sugar and lemon peel in medium bowl until blended.
2. Beat egg whites in medium bowl at medium-high speed until soft peaks form. Stir ricotta mixture into flour mixture just until combined. Fold in egg whites.
3. Heat griddle or large nonstick skillet over medium heat until hot; oil griddle. Ladle batter by scant 1/4 cupfuls onto griddle, spreading to 4-inch rounds. Cook 2 minutes or until bubbles break surface of pancakes. Turn; cook 1 minute or until golden brown. Place in oven to keep warm while cooking remaining pancakes.
About 15 (4-inch) pancakes
PER PANCAKE: 75 calories, 2.5 g total fat (1 g saturated fat), 3.5 g protein, 9.5 g carbohydrate, 35 mg cholesterol, 160 mg sodium, .5 g fiber
 *Even better for diabetics, use a whole-grain flour such as white whole-wheat.I never use all-purpose flour.
Note: File Photo


2 stalks celery, chopped
1 cup mushrooms, chopped
1 cup carrots, chopped
4 green onions, sliced thin
1/2 of a medium green bell pepper, diced
2 medium zucchini, diced
poultry seasoning to taste
1/2 cup chicken broth
2  boneless skinless chicken breasts
1/8 tsp paprika

Preheat oven to 350 degrees.
Spray a loaf pan with nonstick cooking spray; set aside.

In a medium mixing bowl combine the celery, mushrooms, carrots, onions, bell pepper, and zucchini with the poultry seasoning.  Place the mixture in the prepare loaf pan.  Place the chicken breasts on top of the vegetable mixture.  Sprinkle with the paprika.

Bake at 350 degrees for 30 minutes or until the chicken is cooked through.

Thursday, August 3, 2017


 This recipe is a good one for diabetics who are craving a comfort meal. I wouldn't eat often but a great occasional meal. See nutrition info below.

1 tbsp olive or coconut oil
1 large onion, chopped
1 pkg (12-oz) fully cooked Italian chicken sausage links, cut into 1-inch pieces
3 garlic cloves, minced
1/4 tsp crushed red pepper flakes
8 medium-size red potatoes, sliced thin
1 pkg (10-oz) frozen corn
1 1/4 cups vegetable broth
1/4 tsp freshly ground black pepper
2 cups fresh baby spinach leaves

Heat the oil in a 12-inch skillet over medium-high heat; add the onion and sausage, cook and stir until the onion is tender and sausage is browned. Add the garlic and red pepper flakes; cook for 1 minute.

Add the potatoes, corn, broth and black pepper; bring to a boil. Reduce the heat and simmer, covered, for 12 to 15 minutes until the potatoes are tender.

Add spinach to skillet and cook just until wilted.

Yield: 4 servings
Per serving: 413 calories, 11g fat (3g sat), 58 g carbs, 7g fiber, 22g protein
NOTE: This recipe has a carb to protein ratio (1/3 as many proteins as carbs) that makes it okay for diabetics. A good diabetic dish when you really want some potatoes and corn!

 Note: File photo of this recipe.

Tuesday, August 1, 2017


1/4 cup olive oil mayonnaise
1/4 cup fat-free plain yogurt
1/4 cup dill relish
2 cups chopped deli smoked turkey breast
1/2 cup thinly sliced celery
4 whole-grain sandwich rolls or whole-grain sandwich thins
4 lettuce leaves
1 medium tomato, sliced
In a large mixing bowl combine the mayonnaise and yogurt. Stir in the relish. Add the turkey and celery; toss to combine the mixture well.

Divide the mixture between the 4 sandwich rolls and add a lettuce leaf and tomato slices to each sandwich.

If you want to avoid using bread, wrap in large lettuce leaves for a sandwich wrap.

Note: This is a file photo