WELCOME TO DIABETIC ENJOYING FOOD

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.

Tuesday, January 31, 2017

CHILI-FLAVORED POPCORN

Popcorn is a whole grain and makes a good snack for diabetics. But that does not include popcorn that has been drenched in butter or is candy-coated. To make a tasty popcorn snack try this recipe that uses spices to add flavor to the popcorn.

3 quarts popped popcorn
1 tbsp unsalted butter
1 tbsp olive or coconut oil
1 tbsp Dijon mustard
2 tsp chili powder
1/4 tsp salt, optional
1/4 tsp ground cumin

Place the popcorn in a large bowl.

Combine the butter, oil, mustard and spices in a bowl until well combined. Pour over the popcorn and toss until well coated.

Note: Add unsalted peanuts for variety, if desired.

Note: File Photo

Monday, January 30, 2017

MASHED POTATO AND SAUSAGE BAKE

I know this doesn't sound like a diabetic recipe but it really is okay when you just need some 'meat and taters'! You will see from the nutritional information at the end of the recipe that diabetics certainly can enjoy this dish on occasion.

5 medium potatoes, peeled and quartered
Water to cover potatoes
1/2 cup light sour cream
1/4 cup low-sodium chicken broth
1 lb fully cooked kielbasa, sliced
1/2 lb fresh mushrooms, sliced
1 cup chopped onion
1 garlic clove, minced
1/4 cup reduced-fat cheddar cheese
1 tsp dried parsley flakes
1 tsp dried oregano

Preheat oven to 350 degrees.

Place potatoes in a saucepan and cover with water; bring to a boil and reduce heat. Cover and simmer until potatoes are very tender, about 20 minutes. Drain potatoes well and transfer to a mixer bowl. Add the sour cream and broth to the potatoes and beat on low speed until smooth.

In a skillet, cook the sausage, mushrooms, onion and garlic until veggies are tender.

Spray a 9-inch loaf pan with nonstick cooking spray. Spread half the mashed potatoes over bottom of the pan; top with the sausage/veggie mixture. Add the remaining half of the potatoes. Sprinkle the cheese, parsley, and oregano over the top.

Bake at 350 degrees 10-15 minutes until cheese melts and top is lightly browned.

Yield: 7 servings
Per serving: 210 calories, 22 g carbs, 15 g protein
Diabetic Exchanges: 1 1/2 meats, 1 starch, 1 vegetable

Note: This is a file photo.

Saturday, January 28, 2017

CINNAMON FRESH FRUIT SALAD

This fruit salad is a refreshing way to satisfy that sweet tooth or to enjoy a little different fruit touch with your breakfast or other meal. Low in protein, as fruit always is, so keep that in mind.

1 navel orange, peeled, sectioned, and the sections halved
1 kiwi, peeled, sliced, slices quartered
1 medium size firm ripe banana, peeled and sliced
1 medium apple, peeled, sliced and slices halved
6 seedless grapes, halved
2 tbsp sunflower kernels
1/4 cup nonfat, low sugar orange yogurt
4 tsp Splenda Granulated OR an equivalent amount of Stevia
1/8 to 1/4 tsp ground cinnamon

In a large bowl, combine the fruit with the sunflower kernels.

In a small bowl, combine the yogurt, Splenda or Stevia, and cinnamon; pour over fruit and toss to coat.

Yield: 8 1/2-cup servings
Per serving: 63 calories, 13 g carbs, 1 g protein
Diabetic Exchange: 1 fruit
Note: Recipe and photo from TOH, 2000

Friday, January 27, 2017

QUICK AND EASY TURKEY CHILI WITH WHITE BEANS

1 tsp olive or canola oil
1 1/2 lb uncooked boneless skinless turkey breast, cut into bite-size cubes
1 cup chopped onions
2 cans (14.5-oz) ready-to-serve chicken broth with 1/3 less sodium
1 can (6-oz) no-salt-added tomato paste
2 cans Great Northern Beans, drained
2 cans (4.5-oz each)  chopped green chilies, drained
1 tsp cumin
1 sliced green onion for garnish, optional

Heat the oil in a Dutch oven or large saucepan over medium-high heat. Add the turkey and onions; cook, stirring, until the turkey is no longer pink in the center. Stir in the remaining ingredients and bring to a boil. Reduce the heat to low and simmer 10 to 15 minutes, stirring occasionally.

Yield: 8 servings
Per serving: 180 calories, 15 g carbs, 25 g protein
Dietary Exchanges: 1 Carb, 3 very lean meat

Note: File Photo



Thursday, January 26, 2017

SWISS STEAK WITH RED POTATOES

1/4 cup white whole wheat flour
1/2 to 3/4 tsp salt
1/4 tsp black pepper
1 (1 to 1 1/4 lb) round steak
1 tbsp canola or olive oil
1 medium onion, sliced
1 small to medium green bell pepper, diced
1 can whole tomatoes, do not drain
1/4 to 1/3 cup water
1/2 tsp dried thyme
1 bay leaf
4 large red potatoes, halved

Combine the flour, salt and pepper in a shallow dish or pie plate. Add the meat and coat on both sides, pounding flour into the meat.

Heat the oil in a large deep skillet or a Dutch oven; add meat and onion; brown meat on both sides. Add the bell pepper, tomatoes, water, thyme and bay leaf. Bring mixture to a boil; reduce heat to low and cover. Simmer 1 1/4 hours. Turn meat and add the potatoes. Continue to simmer until meat and potatoes are tender.

To serve, remove meat and potatoes to a serving platter and spoon sauce over all. Remove bay leaf before serving.

Yield: 4 to 8 servings
Note: File Photo


Wednesday, January 25, 2017

GARDEN TUNA SALAD

1 can (6-oz) tuna packed in water, drained
1 medium carrot, chopped
1 celery rib, chopped
1/2 cup reduced-fat Monterey Jack cheese, cubed
1/4 cup frozen peas, thawed and drained
1/4 tsp dried parsley flakes
1/3 cup reduced-fat, low-sugar Italian salad dressing
Lettuce leaves
Tomato slices
2 pita breads, cut in halves

Place tuna in a large bowl and break into chunks; add the carrot, celery, cheese, peas, and parsley. Toss to blend. Pour the salad dressing over the salad and toss lightly to coat.

Place 1 lettuce leaf and one tomato slice into each pita half. Divide the tuna salad evenly between the four halves.

Yield: 4 servings
Approximately per serving: 220 calories, 22 g carbs, 20 g protein
Dietary Exchanges: 1 1/2 bread, 2 meat


Tuesday, January 24, 2017

ROCKY ROAD BROWNIE BARS

Yes, this recipe has miniature marshmallows. If you cut this recipe into 24 brownies, you will get about 1 gram of sugar per brownie from the marshmallows in this recipe.

3/4 cup salt-free butter*
1 1/2 cups Splenda Granulated
4 large eggs
1 cup white whole wheat flour
1/4 cup baking cocoa
1/2 tsp baking powder
1/2 tsp salt
1 cup miniature marshmallows (see marshmallow information above), optional
1 cup sugar-free chocolate chips
3/4 cup chopped pecans (or walnuts)

Preheat oven to 350 degrees.
Lightly oil a 9x13-inch baking pan; set aside.

Cream butter and Splenda together; beat in the eggs.

Combine the flour, cocoa, baking powder and salt; mix together well. Beat mixture into the butter mixture. Fold in the marshmallows, chocolate chips and pecans.

Spread batter into the prepared pan and bake at 350 degrees for 35 to 40 minutes or until set in the center.

Cool before cutting into 24 brownies.

*May substitute 1/2 cup butter and 1/4 cup coconut oil

Note: File Photo




Monday, January 23, 2017

STRAWBERRY-APPLE-ALMOND CRUMBLE

You may have noticed I have been posting a lot of "sweet recipes". I have been on a three-week fast so I've had sweets on my mind! The fast is over; now which recipe to make first!

5 cups fresh strawberries, halved*

1 large apple, peeled, cored, chopped**
1/4 cup Splenda Granulated
1 tsp vanilla extract
2 tbsp white whole wheat OR garbanzo bean flour

Preheat oven to 350 degrees. Combine strawberries, apple, Splenda, vanilla, and flour in a large bowl; stir to mix well. Spread mixture into a shallow baking dish and set aside.

*You may substitute unsweetend frozen berries
**In my opinion, Macintosh apples work the best.

Topping:

1/2 cup white whole wheat OR garbanzo bean flour
1/2 cup rolled oats
1/2 cup sliced almonds
1/4 tsp nutmeg
2 tbsp firmly packed Splenda Brown Sugar Blend
2 tbsp butter

Combine flour, oats, almonds, nutmeg, and Splenda in a medium bowl. Using a pastry blender or two knives, cut the butter into the flour mixture until it forms coarse crumbs. Sprinkle the crumbs over the top of the fruit mixture. Bake until the topping is light brown, about 25 minutes. Cool on wire rack for 15 minutes.

Serve topped with whipped cream or sugar-free ice cream, if desired.

Note: File Photo



Sunday, January 22, 2017

SLOW COOKER FRUIT AND NUT BAKED APPLES

Normally I do not recommend using dried fruits as the sugar content is higher in dried fruit than the regular fruit. However, this is a very small amount when divided by 4 apples and the nuts help to counter the apricots.

4 large baking apples (I recommend Jonathans)
1 tbsp lemon juice
1/4 cup chopped dried apricots
1/3 to 1/2 cup chopped walnuts (may substitute pecans)
1 1/2 tbsp packed Splenda Brown Sugar Blend
1/2 rounded tsp ground cinnamon
2 tbsp melted butter or butter-flavored olive oil

Hollow out the center of each apple, leaving approximately a 1 1/2-inch cavity about 1/2-inch up from the bottom.

Peel top of apple down about 1-inch. Brush the peeled edges of the apples evenly with the lemon juice.

In a small bowl, combine the apricots, nuts, Splenda and cinnamon; add the butter and mix together well.
Spoon evenly into the cavities in the apples.

Place 1/2 cup water in the bottom of a slow cooker. Arrange apples in the bottom of the cooker. If stacking is required in your cooker, do not place directly on top of each other.

Place lid on cooker and cook on low 3 to 4 hours or until the apples are tender.

Best served warm but also good at room temperature. Drizzle with sugar-free caramel ice cream topping, if desired.




Friday, January 20, 2017

MOCHA NUT COOKIES

1  pkg (12-oz) sugar-free chocolate chips, divided
2 tbsp instant coffee granules
2 tsp boiling water
1 cups white whole-wheat flour
1/4 cup garbanzo bean flour
3/4 tsp baking soda
1/2 tsp salt
1/4 cup butter
1/4 cup coconut oil
1/2 cup Splenda Granulated
1/4 cup firmly packed Splenda Brown Sugar Blend
1 egg
1/2 cup chopped walnuts*

Preheat oven to 350 degrees.

In a small microwave-proof bowl, microwave 1/2 cup of the chocolate chips, stirring every 15 seconds until melted and smooth. Cool to room temperature.

In a small cup, dissolve coffee granules in the boiling water; set aside.

In a small bowl, combine the flours, baking soda and salt; set aside.

In a large bowl, combine the butter, coconut oil, Splenda, Splenda brown sugar and coffee; beat until creamy. Add the egg and the melted chocolate; mix well. Gradually add the flour mixture. Stir in the remaining chocolate chips and walnuts.

Drop by rounded tablespoonfuls onto ungreased or parchment lined cookie sheets. Bake at 350 degrees for 10-12 minutes. Allow to stand 2-3 minutes before removing from the cookie sheets to wire racks to cool completely.

*Substitute pecans, if you prefer.

Yield: 2 dozen



Thursday, January 19, 2017

TUNA NOODLE CASSEROLE

By elimating the refined grains in regular pasta and all-purpose flour and the fat in the milk, diabetics can enjoy this when they want a comfort food meal. Serve with a green salad or steamed broccoli and leave off any bread.

7-oz uncooked whole-grain pasta
2 tbsp butter
3/4 cup chopped onion
1/2 cup thinly sliced celery
1/2 cup chopped red bell pepper
2 tbsp white whole-wheat flour or garbanzo bean flour
1 tsp salt
1/4 tsp pepper
1 1/2 cup fat-free milk
1 can (6-oz) albacore tune in water, drained
1/2 cup grated Parmesan cheese, divided

Preheat oven to 375 degrees.
Spray an 8-inch square baking dish with nonstick cooking spray.

Cook pasta according to the package directions (do not overcook). Drain and set aside.

Melt the butter in a skillet over medium heat; add onion and cook for 3 minutes. Add the celery and red bell pepper; cook, stirring, for another 3 minutes. Sprinkle the flour, salt and pepper over the vegetables. Cook, stirring, another minute. Stir in the milk and cook, stirring, until thickened; remove from heat.

Add the pasta, tuna, and half the cheese to the skillet mixture; stir until pasta is well coated. Pour into the prepared baking dish and sprinkle with the remaining cheese.

Bake at 375 degrees, uncovered, 20 to 25 minutes or until hot and bubbly.

Yield: 4 servings


Wednesday, January 18, 2017

BUTTERMILK PANCAKES

1 cup white whole-wheat flour
3 tbsp Splenda Granulated
1 1/2 tsp baking powder
1/2 tsp baking soda
1 cup low-fat buttermilk
1/4 cup olive or canola oil
1 tsp vanilla extract
3 egg whites

Combine the flour, Splenda, baking powder and baking soda in a bowl.

In a separate bowl, combine the buttermilk, oil, and vanilla; add to the flour mixture.

In a mixer bowl, beat egg whites until soft peaks form; fold into the batter.

Pour batter by 1/4 cupfuls onto a hot griddle that is coated with nonstick cooking spray. When bubbles start to form on top of pancakes, turn to other side. Cook until lightly browned.

Yield: 12 pancakes
Diabetic Exchange per pancake: 1 starch, 1 fat


Tuesday, January 17, 2017

CHOCOLATE FONDUE

1 cup sugar-free chocolate chips
1/4 cup low-fat milk
3 tbsp chopped pecans (or walnuts)
1 large firm banana, sliced
2 medium-size apples, sliced
2 medium oranges, peeled, cut into segments
Fresh strawberries and pineapple chunks are also good dipping options.

In a small saucepan, heat the chocolate chips and milk together over very low heat; stir until melted and smooth. Stir in the nuts; cook 1 minute.

Pour fondue into a fondue pot or serving dish. Serve immediately with the fruits for dipping.

Yield: 6 servings


Monday, January 16, 2017

NO BAKE ENERGY BITES FROM KAF

Note: Diabetics should only make these if they think it will work for them. There is honey in this recipe. I have made notations on the Mix-INS!


BASIC DOUGH

  • 3/4 cup nut butter (peanut, almond, sunflower)
  • 1 cup rolled oats, old-fashioned or quick
  • 1/3 cup honey
  • 1/3 cup dried whole milk
  • 1 teaspoon vanilla extract
  • MIX-INS (USE 2 CUPS TOTAL)

    • 1 tablespoon chia seeds or poppy seeds
    • unsweetened coconut, toasted or untoasted
    • mini chocolate chips (only if sugar-free)
    • diced dried fruits (I do not recommend dried fruit for diabetics - very high sugar content)
    • ground nuts
    • wheat or oat bran
    • crushed cookies or graham cracker crumbs (sugar-free)
    • sunflower or pumpkin seeds
  • Instructions

    1. In a large bowl mix together the nut butter, oats, honey, dry milk and vanilla.
    2. Using 2 cups total as your guideline, add in your mix-ins. If you are using chia seeds or poppy seeds, use only about 1 tablespoon as part of your mix-ins. Chia seeds especially can cause gastric distress if consumed in too large a quantity.
    3. Use your hands to blend and mix together all the ingredients. If the mixture is a bit dry, you can add more honey; add more oats if the mixture is a bit too sticky. This "recipe" is very flexible; consider it simply a starting point.
    4. Using your hands, two spoons or a tablespoon cookie scoop, portion the dough out to the size of ping-pong balls. Place on a parchment-lined sheet pan to rest and firm up for about 20 minutes.
    5. Store in an airtight container in the fridge for up to 2 weeks. These are great for breakfast with a glass of milk or juice.
    6. Yield: Approximately 2 dozen bites

Sunday, January 15, 2017

SALSA PORK CHOPS

1 tbsp olive oil
4 well trimmed center cut pork chops, 1/2-inch thick
1/4 tsp Cajun seasoning
1/4 tsp ground allspice
1/2 cup chunky salsa

Heat oil in a large, deep skillet over medium-high heat until hot.

Sprinkle both sides of the pork chops with the Cajun seasoning and allspice.

Cook chops in skillet 2 to 3 minutes per side or until browned. Pour salsa over chops; reduce heat to medium. Cover and simmer 12-14 minutes or until chops are cooked through.

Yield: 4 servings
Note: Clip art photo



Friday, January 13, 2017

SMOTHERED CHICKEN BREASTS

4 boneless skinless chicken breast halves
3 tbsp olive oil, divided
1 cup chopped onion
1 large garlic clove, minced
1 can (14-oz) Italian-style stewed tomatoes (do not drain)
1 cup shredded mozzarella cheese

Preheat broiler.

Place chicken pieces between two pieces of plastic wrap and pound to a thickness of 1/4-inch. Use the flat side of a meat mallet or the edge of a plate to pound chicken.

Heat two tablespoons of the oil in an ovenproof skillet over medium heat. Cook chicken 3 1/2 minutes per side or until no longer pink in the center. Transfer to a plate and keep warm.

Heat the remaining tablespoon of oil in the same skillet; add onion and garlic and cook, stirring, about 3 minutes until tender. Add the tomatoes and bring to a simmer.

Return the chicken to the skillet and spoon the skillet mixture over the chicken.

Sprinkle 1/4 cup cheese over each piece of chicken. Place in broiler about 4-inches from the heat until the cheese is melted.

Yield: 4 servings
Per serving: Approximately 450 calories, 12 g carbs, 50 g protein
Dietary Exchanges: 2 vegetable, 6 meat, 1 1/2 fat

Note: File Photo of this recipe.

Thursday, January 12, 2017

QUICK AND EASY SOUTHWESTERN TWO-BEAN CHILI & RICE

1/2 cup uncooked brown rice
1 tbsp olive oil
1 cup chopped onion
1 cup chopped green bell pepper
1 1/2 tsp minced garlic
1 can (15 1/2-oz) chili beans in sauce (do not drain)
1 can (15 1/2-oz) pinto beans, drained
1 can (10-oz) diced tomatoes with green chilies (do not drain)
1 tbsp chili powder
2 tsp ground cumin
1 cup shredded low-fat Mexican-blend cheese

Cook rice according to the package directions.

Heat oil in a large saucepan over medium-high heat until hot. Add the onion, bell pepper, and garlic; cook 5 minutes, stirring occasionally. Stir in the beans, tomatoes, and spices. Cover and bring to a boil over high heat. Reduce the heat to medium-low and simmer, covered, for 10 minutes.

To serve, transfer to 4 shallow soup bowls. Ladle the chili over the rice and top with the cheese.

Note: Brown 1/2 lb of ground beef or ground turkey and add to the chili with the beans, tomatoes, and spices, if desired.

Yield: 4 servings
Per serving (w/o the meat - if adding meat it will add to the calorie and protein counts) 407 calories, 64 g carbs, 15 g dietary fiber (Making net carbs 49 g), 24 g protein. This is a good carb/protein ratio for a diabetic.




Tuesday, January 10, 2017

CHERRY DUMP CAKE

Diabetics need to go easy on desserts but we can still enjoy them. Here is a good dessert recipe you can make when entertaining. If you are going to a pitch-in meal or to a friends for a meal, ask about bringing the dessert. You can take this dessert and everyone will enjoy it. And you can enjoy dessert with everyone else without guilt.

2 sticks salt-free butter
1 can Splenda-sweetened cherry pie filling
1 can crushed pineapple in its own juice
1 cup unsweetened coconut
1 cup chopped pecans
1 box sugar-free yellow cake mix

Preheat oven to 350 degrees.
Melt the butter in a 9 x 13-inch baking pan.

Layer the following in the pan as listed, pie filling, pineapple, coconut, and pecans. Sprinkle the dry cake mix evenly over all.

Bake at 350 degrees for 45 minutes or until brown on the top.

Note: This is just as good with other pie fillings such as blueberry, strawberry, etc.

Note: File Photo


Monday, January 9, 2017

STIR-FRY CHICKEN SALAD

Dressing:
1/2 cup reduced-sodium chicken broth
1/2 cup smooth peanut butter
1 tbsp Splenda Brown Sugar Blend
2 tbsp lime juice
1 tbsp reduced-sodium soy sauce
1/4 tsp ground red pepper
1/8 tsp garlic powder

Microwave broth on high 30 seconds or until hot. Place broth along with the remaining ingredients into a blender container; process until well blended, about 15 seconds. Set aside.

Salad:
1 lb chicken tenders, cut into bite-size pieces
1/4 tsp salt
2 tbsp olive or canola oil
1 pkg (16-oz) frozen Asian vegetable medley
2 tbsp low-sodium soy sauce
1 pkg (10-oz) mixed salad greens
3/4 cup unsalted dry roasted peanuts

Sprinkle salt over the chicken.

Heat oil in the wok over medium-high heat until hot. Add chicken and stir fry 3 minutes. Add the vegetable medley and reduce heat to medium. Cook 5 minutes or until the vegetables are crisp-tender, stirring occasionally. Stir in the soy sauce.

Arrange the salad greens on plates and top with the chicken mixture. Sprinkle with the peanuts.

Serve with the dressing.

Yield: 4 servings
Per serving: Approximately 520 calories, 27 g carbs, 4 g fiber, 38 g protein
Diabetic Exchanges: Vegetable 2, Bread 1, Meat 4, Fat 4

Note: File Photo

Sunday, January 8, 2017

SANTA FE-STYLE SKILLET CHILI

1 1/4 lb lean ground turkey
1 cup chopped onion
1 1/2 tsp minced garlic
1 tbsp ground cumin
1 tbsp chili powder
1/4 tsp ground red pepper
1 can (15.5-oz) chili beans in sauce, undrained
1 can (14.5-oz) Mexican-style stewed or diced tomatoes, undrained
1 can (4-oz)  chopped green chilies, undrained
Sour cream for serving
Diced avocado, for serving
Shredded Monterey Jack cheese, for serving

Spray a large deep skillet with nonstick cooking spray; add turkey, onion and garlic. Cook mixture over medium-high heat, and break up with a wooden spoon or large spatula while cooking.

Sprinkle the spices over the turkey mixture and cook, stirring, until the turkey is no longer pink and is cooked through. Stir in the beans, tomatoes, and green chilies; reduce heat to medium. Cover the skillet and simmer chili for 10-12 minutes.

To serve, ladle into bowls and top with the sour cream, avocado, and cheese.

Yield: 4 servings
Per serving: 337 calories, 31 g carbs,  4 g dietary fiber, 27 g protein
Diabetic Exchanges: 1 Vegetable, 1 1/2 Bread, 3 Meat, 1 Fat

Note: File Photo


Saturday, January 7, 2017

APPLE CHEESE LOG

1 brick (8-oz) fat-free cream cheese, softened
1/2 cup finely chopped Granny Smith (or other tart) apple
1/4 cup chopped pecans
1/4 tsp ground cinnamon
1/2 cup finely chopped pecans for rolling
Sugar free vanilla wafers or assorted whole-grain crackers for serving

Combine the cream cheese, apple, 1/4 cup chopped pecans, and cinnamon; stir until well blended. Shape mixture into a log and roll in the 1/2 cup finely chopped pecans.

Cover log and refrigerate at least 20 minutes before serving.

Serve with the vanilla wafers or assorted crackers.

Notes:

  • If you don't want to make a log, sprinkle some finely chopped pecans over the top and leave in a bowl to be served as a spread.
  • Cinnamon is excellent for diabetics. If you enjoy the flavor of cinnamon, increase the amount a little.
  • Pecans are also good for diabetics but you can use less for rolling, if desired.





Friday, January 6, 2017

GLAZED BAKED BUTTERNUT SQUASH

1 butternut squash, peeled and cute into 1-inch cubes
5 tbsp melted butter
1/2 to 3/4 tsp ground cinnamon
1/4 to 1/2 tsp ground ginger
2 tbsp packed Splenda Brown Sugar Blend
salt to taste, optional
freshly ground black pepper, optional

Preheat oven to 350 degrees.

Butter a casserole dish; and place squash in the dish.

In a microwave-safe dish, melt the butter; add the cinnamon, ginger and Splenda.

Bake at 350 degrees for 30 minutes. Add pepper and some salt, if desired.

Note: File Photo



PARMESAN -GARLIC ROASTED VEGETABLES

3/4 lb carrots, julienned
2 zucchini (small in diameter), sliced into coins
3/4 lb fresh green beans, trimmed and rinsed
1/4 cup extra virgin olive oil
3/4 cup Parmesan cheese, grated
1/2 tsp freshly ground black pepper
1/4 to 1/2 tsp garlic powder, to suit taste

Preheat oven to 425 degrees.

Combine the vegetables with the oil and cheese in  large zip-top plastic food bag; shake to coat vegetables.

Lay the vegetables out on a baking sheet with sides and bake at 425 degrees for 10 minutes until crisp tender. Sprinkle with pepper and garlic powder before serving.


Thursday, January 5, 2017

YELLOW LAYER CAKE

1 cup Splenda Sugar Blend*
1 1/2 cups cake flour
1 1/2 cups white whole wheat flour
2 tsp baking powder
1/2 tsp baking soda
1/2 cup butter, softened
1/4 cup unsweetened applesauce
1 1/4 cups low-fat buttermilk, divided
4 egg yolks
2 tsp vanilla extract

Preheat oven to 350 degrees.
Lightly grease and flour 2 8-inch round cake pans; set aside.

Mix Splenda, flours, baking powder, and baking soda together in a medium bowl. Stir until well blended.

In a another bowl, cut butter into chunks; add applesauce. Add to the flour mixture and mix on medium speed of electric mixer 1 minute or until crumbly in appearance. Add 1/4 cup of the buttermilk and mix at low speed until blended.

In a small bowl, blend the remaining cup of buttermilk with the egg yolks and vanilla; add half the mixture to the batter. Mix at medium-high speed until well blended. Scrape down sides of bowl; add remaining milk mixture. Mix until well blended. Scrape down sides of bowl and mix again if necessary to remove lumps.

Divide the batter evenly between the two prepared cake pans.

Bake at 350 degrees for 35-40 minutes or until a wooden toothpick inserted into the centers comes out clean.

Cool in pans on a wire rack 15 minutes before removing from pans.

Frost cooled cakes as desired with a sugar-free frosting.

*If you have trouble controlling your blood sugar, use Splenda Granulated instead of the blend.

Note: File Photo


Wednesday, January 4, 2017

TURNIP GREENS

3/4 lb lean salt pork or bacon, diced
4 1/2 lbs fresh turnip greens, trimmed
1 1/2 cups water
1 large onion, chopped
1 tsp Splenda Granulated
1/2 tsp freshly ground black pepper

In a Dutch oven, fry the salt pork or bacon just until cooked thoroughly; drain, reserving the drippings. Return the meat and 2 tablespoons of the drippings to the pan.

Stir the remaining ingredients into the pan and bring to a boil. Reduce the heat, cover and simmer 45 minutes or until the greens are tender.

Yield: 8-10 servings

Variation: You can substitute fresh spinach for the turnip greens. Reduce the cooking time to 10 minutes or until tender.


Tuesday, January 3, 2017

HERBED TOSSED SALAD

1 cup olive oil
1/3 cup cider vinegar
1 clove garlic, minced
1/2 tsp dried oregano
1 tsp salt, optional
1/4 tsp dried basil
1/2 tsp minced fresh parsley
Mix salad greens
Cucumber, sliced thin
Red bell pepper, cut into strips

In a jar with a tight-fitting lid, combine the first seven ingredients; shake well to thoroughly combine.

In a large salad bowl, combine the salad greens, sliced cucumber, and bell pepper.

Drizzle amount of dressing desired over salad; toss to coat.

Yield: Approximately 1 1/3 cups dressing and salad as desired.

Note: Unused dressing should be kept in the refrigerator; shake well before using.

Image result for free pictures herbed tossed salad
Note: File Photo



Monday, January 2, 2017

CHICKEN DUMPLING SOUP

You may be thinking, "Chicken Dumpling Soup? On a diabetic diet?" It doesn't sound like it makes sense but it is actually a soup that is okay for diabetics since it has more protein than carbs and uses -this is important - whole-wheat flour. No white, refined flour, please!

1 lb boneless, skinless chicken breasts, cut into bite-size cubes
3 cans (14.5 oz each) reduced-sodium chicken broth
3 cups water
4 medium carrots, chopped
1 medium onion, chopped
1 celery rib, cut in half lengthwise then sliced thin
1 tsp minced fresh parsley
1/2 tsp salt
1/4 tsp garlic powder
1/4 tsp poultry seasoning
1/4 tsp pepper

Brown chicken in a large nonstick skillet sprayed with nonstick cooking spray. Depending on skillet depth, add the following or remove chicken to a Dutch oven and add the following: broth, water, carrots, onion, and celery. Bring mixture to a boil. Reduce the heat and simmer, uncovered, 30 minutes.

Meanwhile, make the following dumplings:
3 egg whites
1/2 cup 1% fat cottage cheese
2 tbsp water
1/4 tsp salt
1 cup white whole-wheat flour

Using an electric mixer, beat the egg whites and cottage cheese until combined. Add the water and salt. When well blended, stir in the flour; mix well.

Bring the soup back up to a boil. Using a tablespoon, drop the dumplings into the boiling soup. Reduce the heat, cover, and simmer for 15 minutes (with raising the lid) or until a wooden toothpick inserted in dumplings comes our clean.

Yield: 4 servings of 1 1/2 cups
Per serving: 363 calories, 4 g (2 sat) fat, 73 mg cholesterol, 900 mg sodium, 39 g carbs, 42 g protein
Diabetic Exchanges: 4 lean meat, 1 1/2 starch

Note: File Photo