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DIABETIC-FRIENDLY PASTA PRIMAVERA

Note: This recipe may not work for all diabetics. But for those who have their blood sugar under control and have a pasta craving, give this a try. You can improve the nutritional numbers by using your favorite low-carb pasta or zucchini noodles. You can also substitute chicken broth for the vegetable broth to add more protein. And only one serving, remember quantity counts!

6-oz whole-wheat thin spaghetti
2 tbsp canola oil
1 garlic clove, chopped
1 cup thinly sliced carrots
1 cup thinly sliced onion
1 cup frozen baby peas, rinsed and drained
1 cup frozen artichoke hearts, thawed
1/4 cup vegetable broth
1/2 cup chopped basil
1/4 cup grated Parmesan or Romano cheese
freshly ground black pepper as garnish

Cook the spaghetti according to the package directions; reserve a half cup of the cooking water and drain.

Heat the canola oil in a deep and wide nonstick skillet over medium-high heat for a minute.  Add the garlic, carrots, and onion; cook, stirring, for 5 minutes until the vegetables start to soften.  Add the peas and artichoke hearts; cook, stirring, for a couple of minutes, just until heated.  Add the vegetable broth and keep warm over low heat.

Add the spaghetti and basil to the skillet and toss to combine.  Add some of the reserved spaghetti water to moisten, if needed.  Allow the flavors to blend for 1 minute.  Add the cheese and toss.  Serve immediately sprinkled with the pepper, if desired.

Yield: 4 servings
Per serving: Approximately 300 calories, 45 g carbs, 12 g protein, 8 g fiber

BISCUIT TOPPED TURKEY POT PIE

Many of you will shudder at the idea of a biscuit. Fine, skip this recipe. This is a diabetic-friendly recipe as you will see in the nutritional information. This dish has a great carb to protein ratio and should be okay for diabetics whose blood sugar is controlled. If you have trouble controlling your blood sugar, feel free to skip the recipe as a biscuit is probably not a good idea for you. Please refrain from scolding those who can eat it!

Filling:
2 tsp olive or canola oil
1/2 cup diced red bell pepper
1/2 cup diced green bell pepper
2 celery stems, sliced
1 small onion, diced
2 tbsp white whole-wheat flour
1 1/4 cups chicken broth
1 cup cubed potatoes
1/2 tsp thyme
1/4 tsp salt
dash of freshly ground black pepper
2 cups cubed turkey breast (cooked)
1/3 cup frozen peas

Preheat oven to 425 degrees.

Heat the oil in a large skillet over medium heat.  Add the bell peppers, onion, and celery; cook while stirring for 4 to 5 minutes to soften veggies.  Stir in the flour until blended then stir in the broth.  Add the potatoes, thyme, salt, pepper.  Bring the mixture to a boil, reduce heat, cover and cook on simmer for about 10 minutes.

Add the turkey and the peas to the simmering mixture; cook anter 5-7 minutes or until the potato is tender and peas are hot.  Pour the mixture into a very lightly greased 1-qt casserole dish.

Biscuits:

3/4 cup white whole-wheat flour (using whole-grain flour is important for the diabetic)
3/4 tsp baking powder
dash of salt
1/8 tsp baking soda
3 tbsp cold butter, cut-up
3 tbsp low-fat buttermilk

In a medium bowl combine the flour, baking powder, salt, and baking soda; cut in butter with a pastry blender or two knives until butter is pea-sized.  Stir in the buttermilk.  Place mixture on a lightly floured surface and knead lightly.  Pat dough out to about 1/2-inch thickness; use a biscuit cutter or a 2-inch glass to cut dough into 5 biscuits.  Reroll dough as needed.  Place biscuits on top of the filling and bake at 425 degrees 12-15 minutes until the topping is lightly browned.

Yield: 5 servings of 1 biscuit and 3/4 cup turkey/vegetable mixture = 250 calories, 30 g carbs, and 18 g protein per serving.
Dietary exchange: 2 starch, 2 meat, 1 fat per serving

Note: This is a file photo

GOOD OLD FASHIONED CHERRY PIE

For those special occasions that call for pie or those times when you just crave a slice of pie! Remember this is a dessert, one slice a day! Share with family and friends or take when you are asked to bring a dish or dessert to other occasions. This way you will know there is a dessert you can have, too.  Most diabetics can fit this into their diets occasionally. If you can't, sorry about that!

pastry for a 2-crust pie (made without sugar)
2 cans (15-oz each) pitted tart cherries
1 cup Splenda Granulated
3 tbsp cornstarch
2 tsp white whole wheat flour or almond meal/flour
2 tsp lemon juice
1/4 tsp vanilla extract
1/4 tsp almond extract or flavoring
3 to 4 drops liquid red food coloring, optional
pinch of salt


EGG WASH: 1 egg, beaten with 1 tbsp water


Preheat oven to 425 degrees.

Make the egg wash.

Line a 9-inch pie plate with pastry; brush entire bottom and sides of crust with egg wash.  Reserve remaining egg wash.  Refrigerate until ready to fill.

Drain the cherries; reserve the juice and set cherries aside.

In a 2-quart saucepan combine the Splenda, cornstarch, flour, and reserved cherry juice.  Cook mixture over medium heat, stirring constantly, until mixture comes to a slow boil.  Cook for 1 minute; remove from heat.

Add the lemon juice, vanilla extract, almond extract, food coloring - if using, and salt; stir to combine well.  Fold in the cherries and pour into the chilled crust.  Top pie with a top crust or lattice crust strips, turning edges under and crimping to seal.  Brush top crust with remaining egg wash and cut air slits in top if using a solid crust. 

Use a pie shield or cover edges with a loose foil rim to prevent edge of crust from getting too brown.  Bake at 425 degrees for approximately a half hour or until crust is golden and filling is bubbly.

 

Note: File Photo

MY DIABETIC VERSION OF MY LATE AUNT'S BANANA NUT BREAD

1/2 cup butter, softened
1 cup Splenda Granulated
2 large or 3 medium eggs
1 tbsp milk
2 large ripe bananas, mashed
2 cups white whole-wheat flour
1 tsp baking soda
1 1/2 tsp baking powder
1/2 tsp salt
1/2 cup chopped nuts
3/4 tsp vanilla

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

In a medium mixing bowl, combine the butter and Splenda; add the eggs and milk. Add the bananas and stir to blend.

In a separate bowl, combine the flour, baking soda, baking powder, and salt; add to the banana mixture. Stir in the vanilla and nuts.

Transfer the mixture to the prepared loaf pan and bake at 350 degrees approximately 45 minutes or until a toothpick inserted in the center comes out clean. Cool in the pan on a wire rack about 10 minutes before removing from pan to cool completely on the wire rack.

The picture below is this bread I made this morning.

CARAMEL APPLE CRISP

6 medium apples (6 cups) cored and sliced thin
1 tbsp Splenda Granulated
3/4 tsp ground cinnamon
2/3 cup rolled oats
1/4 cup white whole-wheat flour
2 tbsp Splenda Brown Sugar Blend
2 tbsp butter
1 egg white
1/3 cup chopped pecans
2 tbsp sugar-free caramel ice-cream topping

Preheat oven to 375 degrees.

In a large bowl toss the apples with the Splenda Granulated and cinnamon.  Spoon evenly into a 2-quart baking dish or pan.

To make the topping, combine the oats, flour, and Splenda Brown Sugar Blend in a medium bowl.  Using a pastry blender or two knives, cut the butter into the oat mixture until the mixture is crumbly.  Stir in the egg white and the pecans until all combined.  Sprinkle over the apples in the baking dish or pan.

Bake at 375 degrees for 35 to 45 minutes until the topping is golden brown and the apples are tender.  If topping starts to get too brown, cover loosely with foil.  Remove from oven, remove foil, and allow to cool on a wire rack for 20 minutes.

Just before serving, place the caramel in a cup or small bowl and microwave on high for about 10 seconds.  Drizzle over the crisp.

Note: This basics of this recipe and the photo are from a 2010 Diabetic Living Magazine.

WISHING YOU A GREAT HOLIDAY

WHITE FISH FOIL PACKET

4 cups spinach, trimmed and washed
1 lb white fish fillets, cut into 4 equal-size pieces
1 tbsp Dijon mustard
2 tsp olive oil
2 tbsp white wine vinegar
2 garlic cloves, minced
2 green onions, chopped
1/4 tsp black pepper
20 grape tomatoes, halved

Preheat oven to 375 degrees.
Cut 4 18-inch long sheets of heavy-duty foil.

Place 1 cup of spinach in the center of each of the foil sheets.

Combine the mustard, olive oil, vinegar, and garlic and drizzle evenly over the fish.  Sprinkle with the green onions and pepper.  Top evenly with the tomato halves.

Bring up the sides of the foil.  Double fold the top and ends to seal each packet, leaving room for the heat to circulate inside to cook fish evenly.  Place the packets in a single layer on a baking sheet that has sides.

Bake packets for 15 minutes at 375 degrees or cook until the fish is opaque and easily flakes with a fork.  Cut slits in top of foil to release steam before opening to keep from getting your hands steamed.

Yield: 4 servings
Per serving: 150 calories, 4 g (1 g saturated) fat, 23 g protein, 7 g carbohydrate, 65 mg cholesterol, 2 g dietary fiber, 200 mg sodium

SHRIMP AND PEA POD STIR-FRY

1 lb fresh or frozen medium shrimp in shells
1/2 cup reduced-sodium chicken broth
1 tbsp reduced-sodium soy sauce
2 tsp cornstarch
2 tsp grated fresh ginger
2 tsp sesame oil
3 garlic cloves, minced
1/4 tsp salt
1/4 tsp crushed red pepper, optional
2 tbsp canola or olive oil
1 cup sliced onion
1 cup packaged fresh julienned carrots
12-oz snow pea pods, trimmed
1 1/3 cups hot cooked brown rice

If shrimp if frozen, thaw. Peel and devein leaving tails intact, if desired. Rinse; pat dry.

To make sauce: In a small bowl combine the chicken broth, soy sauce, cornstarch, ginger, sesame oil, garlic, salt, and crushed red pepper, if using.

In a 12-inch skillet or a wok heat the oil over medium-high heat. Add the onion and carrots; cook, stirring, 3 to 4 minutes until just beginning to soften. Add the pea pods and cook, stirring, 3 minutes. Add the shrimp; cook, stirring, 3 minutes more or just until shrimp are opaque. Add the sauce and cook, stirring, until thick and bubbly.

Serve the shrimp mixture over the hot rice. Garnish with additional crushed red pepper, if desired.

Yield: 4 servings
Per serving of 1 1/2 cups shrimp mixture over 1/3 cup rice: 323 calories, 11 g fat (1g sat), 159 mg cholesterol, 499 mg sodium, 32 g carbs (5g fiber, 7g sugar), 26 g protein

Recipe and photo from Diabetic Living.

LEAN BEEF BURGERS

1 lb extra-lean ground beef
1/4 cup finely chopped sweet onion
1 tsp garlic powder
1/4 tsp black pepper
2 tbsp low-fat mayonnaise (I only use olive oil mayonnaise)
1 tbsp catsup
4 red lettuce leaves
4 multigrain sandwich thins (a wonderful alternative to buns!)
1 large ripe tomato, sliced into 4 thick slices

In a medium mixing bowl combine the beef, onion, and garlic powder; mix well.  Shape the mixture into 4 even-sized patties approximately 4-inches in diameter.  Sprinkle the black pepper on the meat patties.

Cook on a preheated grill that has been oiled on in a large skillet that has been coated with nonstick cooking spray.  Cook over medium heat 4 to 5 minutes per side.  This should make a burger slightly pink in the center at a 160 degree temperature.  Personally, I like my burgers very well done so I leave mine for another couple of minutes per side.

While the burgers cook, combine the mayonnaise and catsup in a cup or small bowl.  Layer the lettuce on the bottoms of the sandwich thins.  Top lettuce with the cooked patties followed by the mayo mixture and top with the tomato slices.  Finish by placing the top portion of the sandwich thins over the tomatoes.

1 completed burger sandwich per serving = 272 calories, 7 g total fat (2 saturated) 30 g protein, 25 g carbs, 70 mg cholesterol, 6 g dietary fiber
This recipe is from a diabetic magazine.

BEEF AND TURKEY MEATLOAF

3/4 cup no-salt-added tomato sauce, divided
4 tbsp reduced-sodium chunky salsa, divided
1/2 tsp black pepper
2 egg whites
1 garlic clove, finely minced
1/2 cup finely chopped onions
1/3 cup no-salt-added mushrooms, stems and pieces, drained and chopped
1/2 cup old fashion 100% whole-grain oats
8-oz lean ground beef
8-oz lean ground turkey

Preheat oven to 350 degrees.
Spray a piece of aluminum foil with nonstick cooking spray. Place foil on broiler pan; set aside.

Mix 1/2 cup tomato sauce, 3 tablespoons salsa, pepper, and egg whites in a medium bowl. Stir in the garlic, onions, mushrooms, and oats.

In a large bowl, combine the ground beef and ground turkey; Stir in the liquid ingredients and mix together well. Shape into a 4 X 8-inch loaf and place on the prepared broiler pan.

Mix the remaining tomato sauce and salsa; drizzle over top of meatloaf.

Bake 55 minutes or until the juices run clear. Remove from oven and let stand 5 minutes before cutting to serve.

Yield: 4 servings
Per serving: 220 calories, 7g total fat (2g saturated), 26g protein, 13g carbs, 60mg cholesterol, 3g dietary fiber, 300mg sodium
Dietary Exchanges: 1/2 starch, 1 vegetable, 3 meat

This is a diabetic cooking recipe.

COOL RASPBERRY PIE

This cool, refreshing pie is a good dessert option for summertime family meals, picnics, pitch-ins, etc. Remember it is a dessert! One slice only per day.

 

2/3 cup boiling water

1 pkg (4-serving size) sugar-free raspberry gelatin

1/2 cup cold water

ice cubes to make above cold water = 1 cup

1 tub (8-oz) sugar-free frozen whipped topping, thawed

1 reduced-sugar graham cracker pie crust*

1/4 cup fresh raspberries for garnish, if desired

In a large bowl stir the boiling water into the raspberry gelatin at least 2 minutes to completely dissolve (gelatin must be completely dissolved). Add the ice water to the gelatin mixture, stirring until ice melts.

Using a wire whisk, stir in the whipped topping until mixture is smooth. Chill approximately 15-18 minutes until the mixture will mound up. Spoon into the prepared crust. Refrigerate at least 4 to 5 hours or overnight.

Before serving, garnish with the whole fresh raspberries, if desired.

*There is a recipe for this crust on my Diabetic Enjoying Food blog. Also, you could use a whole-wheat sugar-free regular pie crust.

 

 Note: File Photo

SHORTCAKES WITH WARM APPLE-CINNAMON TOPPING

1 cup your favorite low carb or whole-grain biscuit baking mix
2 teaspoons Splenda granulated
1 tsp grated orange peel
3 to 4 tbsp fat-free half-and-half cream
1 teaspoon Splenda Granulated
Warm Apple Cinnamon Topping (Recipe follows)
3 tbsp sugar-free frozen whipped topping, thawed

Preheat oven to 450 degrees.
Line a cookie sheet with parchment paper.

In a medium-sized bowl combine the biscuit mix, first Splenda, and orange peel.

Stir in the cream, 1 tablespoon at a time, until a soft dough comes together.  On a lightly floured surface, knead dough 10 times.  Turn dough out on work surface and using a biscuit cutter or a 2-inch wide glass, cut the dough into cakes.  Rework dough to make a total of 6 shortcakes.  Place the shortcakes on the prepared baking sheet; sprinkle the tops with the 1 tsp of Splenda.

Bake cakes at 450 degrees for 12 to 15 minutes or until a light golden brown.

While the shortcakes are baking, prepare the following Warm Apple Cinnamon Topping:
1 1/2 tsp butter
3 cups thinly sliced apples
1/4 tsp cinnamon (I recommend using 1/2 tsp since cinnamon increases insulin production)
1/2 cup non-sweetened apple juice*
1 tsp Splenda granulated

Melt the butter in a large heavy-duty skillet.  Add the sliced apples and cinnamon; cook over medium heat up to 5 minutes until the apples are tender.  Add the apple juice and Splenda.  Increase the heat and cook 30 seconds or until the juice is reduced by about half and the mixture is syrupy.

To assemble: Split each shortcake in half crosswise.  Evenly divide the topping and place over the bottom halves of the shortcakes.  Place tops of cakes over the apple topping.  Spoon a half tablespoon of the thawed whipped topping over each of the shortcakes.  Sprinkle lightly with cinnamon, if desired. Again, I recommend using the extra cinnamon.

*If you need to lower your sugar intake, use 1/4 cup apple juice mixed with 1/4 cup water.

You can lower your carb intake by using only the bottom of the shortcake.


Remember this is a treat, not an everyday staple. Only 1 per day! Share the others with family or friends.

file photo

DIABETIC PRESCRIPTION: EXERCISE

I know! Most of us hate the word exercise, let alone the actual activity involved. Well, get over it! Once we've allowed ourselves to become diabetic, we no longer have a choice. We must exercise!

Yes, you read that right. I really did say, "Once we've allowed ourselves to become diabetic." I'm talking to us Type 2 diabetics on that one, you Type 1s don't have to accept that remark. Now before you get all mad, have steam coming out your ears and start sputtering, "Who does she think she is, telling me I'm responsible for the fact I became diabetic," hear me out. Did you know you had diabetes in your family history? Did a doctor ever tell you to lose weight? Did a doctor ever tell you to change your diet or lifestyle? Did a doctor ever tell you to get more exercise (there's that dirty word again)? Did you gorge on sweets and/or carbs? You get the point. But there is a diabetic prescription: EXERCISE!

We helped to create this problem in our bodies, now we have to take our medicines. And that doesn't stop with pills and shots. Just consider exercise another of the medicines we have to take. I read somewhere that exercise is the diabetes treatment almost everyone can benefit from. I backed up, read that again and the light bulb came on. I got it! Exercise is another of our treatments and we need to think of it as such. It's not something we know we should do, something we might get around to someday, but something we have to do just as we have to take our other prescriptions the doctor gives us.

We don't, however, have to go out and join a gym or buy expensive equipment. Of course you can if you want to and it is a good thing to do, but it isn't necessary. We can work exercise into our everyday lives! We Americans have become very lazy as a whole. This is often caused by some terrific technological advances and inventions. But we can't use that as an excuse. Following are some easy ways start adding more exercise into your everyday routine. Give them a try. After all it is YOUR life that matters.

1. Hide the remote controls; they make it too easy to be lazy. This includes the garage door remote. Getting in and out of the car to open the garage door is good exercise.

2. Carry your groceries from the car to the kitchen one bag at a time. More steps and lifting; more exercise.

3. Instead of stacking things by the stairs to avoid extra trips up and down, make the trips. Stairs are a great way to get exercise. Always opt for the stairs over the elevator when possible!

4. Push the kids or grandkids on the swings. Play frisbee with them, etc. Quality time with the children is an added benefit.

5. Go for a walk. Start with a short walk and work your way up to several blocks or 30-40 minutes. If the weather is bad, go to the local mall and walk.

6. Walk around while talking on the phone instead of plopping down in a comfy chair.

7. Stop driving around the parking lot for ten minutes trying to get a parking spot next to the entrance. Park farther away and enjoy the walk.

8. Put items you use often on higher shelves so you do more stretching and reaching to get them.

9. Housework is an excellent exercise. Vacuum an extra time per week, etc.

10. Gardening is another wonderful exercise.

I'm sure you can think of other ways to add exercise to your daily routine. Take that prescription seriously. Do whatever works for you but do something! Take that most-hated prescription: EXERCISE!

CREAMY GARLIC SALAD DRESSING

 Remember when using salad dressing to go sparingly. The dressing should only enhance the salad, not overwhelm it.

1 cup reduced fat sour cream*

1/2 cup olive oil mayonnaise*

1/3 cup low-fat milk

2 tsp SPLENDA

2 green onions, finely chopped

2 cloves garlic, minced

1/4 tsp salt

1/8 tsp fresh ground black pepper

In a small mixing bowl, whisk together the sour cream, mayonnaise, milk and SPLENDA. Stir in the onions, garlic, salt and pepper. Cover and place in refrigerator for at least an hour before serving.

For a change of flavor, try roasting the garlic before adding to the mixture. Yum!

If the garlic flavor is a little too much for you, use 1 garlic clove instead of two.

You can take this basic recipe and come up with a delicious dressing to suit your taste. Try replacing the salt with paprika or chili powder for a spicier dressing. Let your imagination run wild!

*You can substitute plain Greek yogurt for the sour cream, mayo, or both.

Note: This is a file photo

SWEET AND SOUR BEEF AND CABBAGE

1 1/2 lbs lean ground chuck
1/2 cup chopped onion
1/2 cup sliced celery
1/2 cup chopped green bell pepper
2 tbsp dried parsley flakes
3/4 tsp salt
1/4 tsp garlic powder
1/4 tsp black pepper
1 medium head of cabbage, cored, cut into 6 wedges (I cut mine up rather than wedges)
1/2 cup tomato sauce
1/4 cup vinegar
1 tbsp Splenda brown sugar blend

In a large skillet, over medium heat, cook the ground chuck, onion, celery, and bell pepper until the meat is browned and the veggies are tender. Drain in a colander and rinse with hot water. Wipe the skillet with paper toweling to remove excess grease. Return the mixture to the skillet. Sprinkle the parsley flakes, salt, pepper and garlic powder over the mixture. Arrange the cabbage wedges over the mixture. Combine the tomato sauce, vinegar, and Splenda brown sugar blend; stir until well blended. Pour the sauce over the cabbage and meat mixture. Cover and bring the ingredients to a boil. Reduce the heat and simmer 15 to 20 minutes. Serve immediately while hot.

 Note: File Photo

KETO COLE SLAW

Let me state up front that I do not follow the KETO diet plan nor do I recommend it. I do, however, use a recipe from time to time that sounds good. This recipe fits into that category. I saw this recipe on the internet; my info is in ( ). This is a tasty low-carb recipe. I believe the carbs per serving are less than 3g per 1 cup.


1 16oz bag of cole slaw mix
1/4 cup sour cream
3/4 cup mayonnaise (I use only olive oil mayonnaise)
1 tbsp Pyure (I use Splenda)

Combine all ingredients in a large bowl and stir together until well combined.

Note: This is a file photo.

GINGER & LIME VINAIGRETTE

1/4 cup chopped fresh cilantro
3 tbsp fresh lime juice
2 tbsp canola or extra-virgin olive oil
1 1/2 teaspoons grated fresh ginger
dash of salt
dash of freshly ground black pepper

In a small bowl, whisk all ingredients together using a wire whisk.
 
Serve over pasta or green salads.

Note: File Photo

SPLENDA POWDERED SUGAR

Have posted this before but posting again for those who may have missed it.

*To make "sugar-free" powdered sugar: using a ratio of 3/4 cup Splenda granular to 2 tbsp cornstarch, place in a blender container and blend until mixture has the look and feel of powdered sugar. Use as you would powdered or confectioners' sugar. May be kept in an airtight container or ziplock bag.

Note: This is a file photo.

APPLE GROWERS DIABETIC APPLE CRISP

6 large Granny Smith apples
juice of 1/2 lemon
1 1/2 tsp cornstarch
1/4 cup Splenda granular

TOPPING:
1/2 cup cold butter
1/4 cup + 1 tbsp Splenda Brown Sugar Blend
1/2 cup white whole-wheat flour
1/2 cup raw oats
1/2 tsp ground cinnamon
dash of salt, optional

Preheat oven to 375 degrees. Spray a 9 X 9-inch baking pan or dish with nonstick cooking spray; set aside.

Peel, core and slice apples; toss with the lemon juice. Stir in the cornstarch and Splenda granular. Place apple mixture in the baking dish spreading out evenly.

To make topping, mix together the Splenda Brown Sugar blend, flour, cinnamon, and salt, if using. Using a pastry blender or two knives, cut in the butter until the mixture is about the size of small peas. Add the oats and work the dough with your hands until it starts to clump together. Sprinkle topping over the apples. Bake at 375 degrees for 45 to 50 minutes.


Yield: 9 servings (Remember, diabetics only have 1 serving per day. This is a dessert, not a meal!)

DIABETIC'S LEMON CHEESECAKE

Receiving a diagnosis of diabetes usually means a change in lifestyle and diet. If you are like me--I have a terrible sweet tooth!--I had this mental image of all things sweet and good disappearing from my diet. Imagine my surprise to discover this is not true. In fact, doctors and nutritionists recommend eating fresh fruit. And there are many ways to make delicious diabetic desserts. As with all foods, we diabetics have to watch our portions and even more so with sweets. Do not make this cheesecake and eat it all before bedtime! But incorporated into a healthy diet, you should be able to enjoy it. With its sugar-free ingredients and fresh fruits,if desired,  it is healthy and tasty! Make this to share with others so you aren't tempted to enjoy too much of it!

1 1/4 graham cracker crumbs*
1/4 cup Splenda granular
1/3 cup butter, melted
1 pkg (3-oz) sugar-free lemon gelatin mix
2/3 cup boiling water
2 bars (8-oz each) light cream cheese
6-oz. lite/firm silken tofu
grated rind of 1 lemon
juice of 1 lemon
1 cup sugar-free frozen whipped topping, thawed
Fresh fruit of your choice, optional

In a small mixing bowl combine the graham cracker crumbs, Splenda, and melted butter until mixed together well. Using the back of a large spoon, press the mixture on the bottom and up the sides of an 8-inch springform pan. Chill the crust for about ten minutes.

In a blender container mix the lemon gelatin mix and the hot water; slowly add in the cream cheese and the tofu. Continue to mix until smooth. Pour the mixture into a large mixing bowl and add the lemon rind, lemon juice and the thawed topping. Pour into the prepared pan, smoothing the top. Chill for 4 hours or more. Before serving garnish with more whipped topping and fresh fruit/fruits of your choice, if desired.

*If you cannot use crumbs made from graham crackers, make your crumbs from sugar-free butter cookies or sugar-free vanilla wafers.

Serves 12.

Note: This is a file photo.

CHURRO ALMONDS

1/4 cup Stevia (not liquid)
3 tbsp cinnamon
1/2 tsp salt
1/4 tsp cayenne
1/4 cup water
1/2 tsp vanilla extract
2 cups almonds

Preheat oven to 350 degrees.
Line a baking sheet with parchment paper and spray paper with nonstick cooking spray; set aside.

In a medium size mixing bowl, stir together the stevia, cinnamon, salt, and cayenne.

In a separate medium size mixing bowl, whisk together water and vanilla; stir in almonds.

Transfer the wet almonds to the dry mixture and stir until well coated.

Spread out on the prepared baking sheet and bake at 350 degrees for 15 minutes, stirring occasionally.

Leftovers should be stored in an airtight container.

Yield: Serves 8

Note: Recipe and photo from Kroger.

ALMOND FLOUR BISCUITS (LOW CARB)

1 1/2 cups almond flour
1/4 tsp salt
1 tbsp baking powder
2 eggs
1/3 cup sour cream
4 tbsp butter, melted
1/3 cup shredded cheese, optional
1/2 tsp garlic powder

Preheat oven to 400 degrees.
Spray a baking pan that is divided, such as a brownie pan, or about 9 muffin cups with a baking spray that has flour (ie Baker's Joy). Set aside. Do not use a regular baking sheet as this is a thin batter. You must use the mentioned pans or your biscuits will be flat.

In a bowl, combine all the dry ingredients. Combine with a fork to break up all the clumps in the almond flour. Make a well in the center.

In a separate bowl, combine all the wet ingredients. Mix this mixture until smooth. It will look like egg drop soup, then too thin mashed potatoes. Keep on mixing until smooth and it looks thicker.

Add to the well in the dry ingredients and mix until blended. A silicone spatula or spoon works well for this.
If you are using cheese, stir in now.

Pour mixture into your prepared pan or muffin tins and bake at 400 degrees for 10 to 12 minutes.

If you make 9 biscuits, they should be about 2.5 carbs each.

Note: These are great for making breakfast sandwiches and also go good with gravy.

I found this recipe and photo on the internet. Not sure where it originated but it makes good biscuits.

EASY TIRAMISU BOWL

1 pkg (8-oz) lite cream cheese, softened

3 cups cold low-fat milk
2 pkgs (3.4 oz each) sugar-free vanilla instant pudding mix
1 tub (8-oz) sugar-free frozen whipped topping, thawed
48 sugar-free vanilla wafers
1/2 cup strong brewed coffee
2 squares unsweetened dark chocolate, grated
1 cup fresh raspberries

Extra whipped topping for garnish, if desired

In a large mixing bowl, beat cream cheese with electric mixer until creamy. Gradually beat in milk and pudding mix. Stir in 2 cups whipped topping.

Line a 2 1/2-quart clear glass bowl with 1/2 the vanilla wafers and drizzle with half the coffee. Top with 1/2 the pudding mixture and 1/2 the grated chocolate. Repeat the process starting with the remaining vanilla wafers.

Garnish the top with the remaining whipped topping and the fresh raspberries.

 

 Note: File Photo

 

HAPPY EASTER

QUOTE FROM A FORMER NFL PLAYER

I am not a football fan so I have no idea where Mike Golic played football. I do know he is a type 2 diabetic whose father was also a type 2 and he has two sons he hopes can avoid diabetes. He makes his diabetes diagnoses and progress a family affair. All of us diabetics know we can slip up at times and see our numbers go up. That is why I like this quote from Mr. Golic: "If my numbers aren't the greatest, I'll take it as a challenge. I physically put that number somewhere, look at it, and say: OK, next time it has to be better." Good advice, Mike!

File photo of Mike Golic, center

DIABETIC-FRIENDLY FROSTING

1 (1.4 oz.) pkg. sugar-free instant pudding mix

1 3/4 cups milk

1 (8 oz.) pkg. cream cheese

1 (8 oz.) container sugar-free frozen whipped topping, thawed

Combine pudding mix and milk in a medium bowl; mix well and let stand until thickened. In a large bowl, beat cream cheese until smooth. Add pudding and mix well. Finally, fold in whipped topping.

Change your icing flavors by changing pudding flavors.

Note: File Photo

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PERINI RANCH STEAKHOUSE RUB

This is the house rub at the Perini Ranch Steakhouse in Buffalo Gap, Texas. This is not only used on steaks but on lamb chops and ribs.

1 tbsp flour
1 tbsp coarsely ground sea salt
4 tsp coarsely ground black pepper
1 tsp dried oregano
4 tsp granulated garlic
1 tsp paprika
1 tsp granulated beef stock base

Mix ingredients together; sprinkle or rub into meat.

Store in an airtight container.

Yield: 1/2 cup

 Grilled Lamb Chops with this rub from Perini Ranch Steakhouse.

WISHING ALL MY READERS A HAPPY VALENTINE'S DAY!

WHOLE ROASTED TRUFFLE CHICKEN

The foundation for this recipe is from Chef Charlie Palmer, a James Beard awarding winning chef who owns 18 restaurants and uses a French technique for this chicken. It is supposedly very popular at his home with his wife and four grown sons. Truffle oil can be expensive so this is a chicken recipe to impress those you love.

4-qz butter, softened
1/2-oz truffle oil
Salt and pepper
1 whole 3 - 3 1/2 lb chicken
1/2 lemon
4 thyme sprigs
1 garlic clove

Preheat oven to 400 degrees.

Combine the butter and truffle oil. Sprinkle with salt and pepper. Pipe butter mixture under the skin of the chicken breasts and legs. Place fingers under the skin and rub mixture around the entire chicken.

Tie the legs together with kitchen twine at the knuckle joint. Place chicken in the refrigerator, allowing to air-dry for 24 hours.

Remove the chicken from the 'fridge and insert lemon, thyme sprigs and garlic clove into cavity. Allow chicken to sit at room temperature 1 hour.

Meanwhile, heat oven to 400 degrees. Bake chicken 45 minutes or until juices run clear.

Yield: 4 servings
Per serving: 597 calories, 45 g protein, 2 g carbs, (1 g fiber)

 Photo courtesy AARP

N0 MAYO BEAN SALAD

2  cans (15-oz) red kidney beans, drained
1/2  cup diced onion
1/2 cup sweet pickles, diced
1/4 cup dill pickles, diced
3 hard boiled eggs, diced
2 tbsp cider vinegar
2 tbsp Splenda

Combine all ingredients in a bowl with a lid. Keep refrigerated until serving time. Refrigerate leftovers.

 file clip art

HOMEMADE HAWAIIAN PUNCH

This is a great recipe to use when you need/want a low-sugar festive drink for children or diabetics.

2 cups light cranberry juice (I recommend Ocean Spray Lightstyle)
1 cup fresh orange juice
1/2 cup unsweetened pineapple juice*
2 tbsp Splenda Granular (or 3 packets)
1 cup cold water
Fresh orange wedges to garnish glasses, if desired, or fresh orange slices to float in punch bowl.

Mix all the juices, Splenda, and water in a large pitcher or a punch bowl. Stir well to combine.
May be served in 8-oz glasses over ice or in punch cups for festive occasions. Garnish with oranges as described, if using.

Yield: 6 servings
Per serving: 45 calories, 11 g carbs, 1 g protein

Diabetic Exchange: 1 fruit
Weight Watchers Point: 1

 My idea for this recipe came from a Splenda cookbook. The photo is just a file photo.

WISHING YOU MUCH HAPPINESS AND GOOD HEALTH IN 2018!