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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

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

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

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.

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.

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

WISHING ALL MY READERS A HAPPY VALENTINE'S DAY!

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!