DIABETIC PEACH BARS

I love peaches so when I saw a Peach Bars Recipe on Pinterest I knew I had to make myself a diabetic version. It is delicious and my family was surprised that it had no added sugar. If you like peaches, give this a try.

1 box (2-layer size) yellow sugar-free cake mix
1/3 cup butter, softened
2 large eggs, divided
1 can (29-oz) peaches in light syrup, drained*
1 (8-oz) fat-free cream cheese
1/3 cup Splenda granulated
1 tsp vanilla extract

Preheat oven to 350 degrees.

In a mixing bowl, combine the cake mix, butter, and 1 of the eggs by mixing with a fork until crumbly. Remove 1 1/2 cups of the crumbs and set aside. Press the remaining crumb mixture onto the bottom of a 9 x 13-inch baking dish or pan. Bake at 350 degrees for 10 minutes.

While crust bakes, drain peaches into a colander, rinse with cold water, and drain well. *(May use fresh peaches, peeled and cut-up; no rinsing necessary!) Cut peaches into bite-size pieces and place over the baked crust.

Combine the cream cheese, Splenda, and vanilla extract in mixer bowl; beat until creamy. Spread over the peaches; sprinkle remaining crumb mixture over the top.

Bake 30-35 until lightly browned. Allow to cool 10-15 minutes before serving.

*Canned peaches with Splenda are best to use.

This is delicious served warm with a dollop of sugar-free whipped topping or ice cream.

Remember this is a dessert. One serving and share the rest with family and friends. This is a good recipe to take when going to a family dinner, pitch-in meal, etc. You know you can have a small piece of dessert with everyone else because you know what's in it.

SIMPLE BANANA PANCAKES - NO FLOUR

You can replace flour and sugar with protein and potassium when you make these simple pancakes using only egg and banana.

1 large egg
1 large banana

In a small bowl, peel and slice the banana.

Mash banana and beat in the egg to combine well.

Spray a medium skillet with nonstick cooking spray and heat over medium heat. Pour batter onto skillet, one-fourth cup at a time.  Cook until browned, turn and cook until browned on both sides.

May eat as is, use instead of bread for a breakfast sandwich, or enjoy with some sugar-free syrup.

Yield: 3 pancakes

File photo. These pancakes with not fluff up as in this picture. 

CLEANING WOODEN CUTTING BOARDS

This is a post from my health blog. I am sharing on my food blogs as this is important information.

Bacteria can grow in the deep knife cuts on wooden cutting boards because wood is porous and nearly impossible to clean.  A quick wipe is not enough to kill the germs on such a board.  To be sure you are getting rid of all the germs, soak wooden cutting boards in 1 tablespoon of bleach per gallon of water for at least 2 minutes.  Wash the board with hot soapy water following the soaking.

file photo

LOW CARB KETO JELLO WHIPS

1 box (.3-oz) Sugar Free Orange Jello (or flavor of your choice)

3/4 cup boiling water

1 cup ice water

1 cup plain non-fat Greek yogurt

Pour water into a medium mixing bowl; add jello and stir until completely dissolved. Stir in the ice water (place ice in a 1-cup measuring cup and add water to fill cup). Stir into the jello mixture and stir until ice melts and mixture thickens.

Place jello mixture and Greek yogurt into a blender and blend on high 30 seconds.

Pour mixture into individual serving glasses or a medium bowl and chill for 2 hours.

Per 1 cup: 35 calories, 2 g carbs, 6 g protein

Photo and my version of a recipe from Resolution Eats

Note: I do not follow or promote a KETO diet. I do however eat a KETO recipe from time to time.

CARBS TO PROTEIN RATIO FOR DIABETICS

Diabetics should generally eat snacks and meals having one-third as many proteins as carbs! For example, if you have a snack that contains 21 grams of carbs you want to balance that with 6 to 8 grams of protein. This is not a hard and fast rule but something that should be done as often as possible. It will help you control your blood sugar in almost all cases.This is what I was taught years ago and  I have successfully controlled my diabetes by following this rule and taking a 500 mg metformin for almost 13 years. This is the only way I count carbs.

COMPLEX CARBS TO BOOST YOUR MOOD

Feeling down or depressed? Eat more whole grains, fruits, vegetables, and legumes. Yes, these are carbohydrate foods but they are the complex (or good) carbs. These carbs boost your serotonin levels. Serotonin is a mood-elevating chemical in the brain. Just remember to eat some protein, too.

SOY PROTEIN AND TYPE 2 DIABETES

It seems soy protein has a lasting beneficial effect on the heart, blood vessels, and kidneys of persons diagnosed with Type 2 Diabetes.  In a study published in the journal Diabetes Care,  patients who ate soy protein showed significantly lower levels of fasting blood sugar, total cholesterol, LDL (bad) cholesterol, and triglycerides.  The study also found that C-reactive protein levels, which signal inflammation in the body, were lowered along with other indicators of kidney disease.

If you aren't currently eating soy protein, you need to add it to your diet!  Don't know what to include?  Try tofu, soy milk, soy burgers, edemame, etc.

This is a file photo.

5 TIPS FOR DIABETICS EATING FAST FOOD

Tonight I have been going through the archives of some of my old Internet articles and this is one of them.  This article was published in September 2009 but still has some good advice for today.  Even better, in the last nine years since publication, fast food restaurants have made some big improvements to their menus.  Here is the article:

While it may be hard to admit, as diabetics, we know that fast food is not the best way for us to go. But we do live in a fast paced world and we are constantly surround by fast food restaurants. Who hasn't had the kids or grandkids in the car spotting every fast food place on the road? I know I give in once in awhile to my younger grandchildren and treat them to a "kids meal". And I am willing to bet you do the same thing!

While the golden arches, etc. may be tempting, it is best to pass them by as often as possible. However, there are always times we have to do what we have to do. If you are out and absolutely must have something quick and you find yourself only in "fast food alley", don't despair. Or perhaps you just have to give in to the little ones and go for it. Fast food is an option when ordered properly. Here are some tips to help you make good decisions once you step into that bastion of greasy fried food.

1. Be sure to order the small sizes. Forget the "super size value" the cashier will tempt you with. Remember it is not a "value" if you shouldn't have it.

2. Avoid the deep fried foods. You know you shouldn't have them so forget it! No french fries for you; order a small side salad instead. And go easy on the dressing. A drizzle won't hurt you. The whole package will!
3. When ordering your sandwich, go for the grilled chicken or the smallest size burger. Then you need to stick with this important step; ask that your sandwich be made without the dressing and mayo based sauces. If you want something on your sandwich, ask for mustard, catsup, lettuce, tomato, pickle and/or onion. If you get the small burger, break off the excess bun. Many times the burger is almost lost in a big bun. You know you shouldn't have that extra bread! Or you could remove the top of the bun, eliminating over half of the bread.

4. Drink water or unsweetened tea. Yes, you can have that diet drink if you really must. However, water is best for you with the unsweetened tea following in a close second.

5. Skip dessert. You really don't need a fried pie or cookies, etc. If you really must partake of dessert, go for a simple small ice cream cone. Sometimes you can get sliced apples.

As you can see, it really is possible to do fast food once in awhile without feeling guilty. Just make it a rare occasion. As diabetics, we simply cannot afford to be visiting "fast food joints" on a regular basis.

SAUERKRAUT IS A SUPER FOOD!

I just posted a recipe for a Chicken Sauerkraut Panini.  Well lo and behold when I turned on my computer what should be there but the following statement about sauerkraut as an overlooked food we should be eating.  I am passing this information on to you:
Sauerkraut
Considering cabbage is low-carb, high-fiber, and contains cancer-fighting 3-indole carbinol and d-glucarate, a compound that works to clear excess estrogen, the veggie is already a superfood. Fermenting it into sauerkraut, however, puts it on nutritional steroids. The probiotics that drive fermentation also help repopulate your digestive system with healthy, hardworking good bacteria that lower inflammation, improve digestion, and maybe even aid in weight loss. Plus fermentation increases the bioavailablity of the antioxidants found in cabbage, and the longer cabbage ferments, the higher the levels of antioxidants become, meaning your body can better absorb and use them.

If sauerkraut is not a part of your diet, you'd better try that panini sandwich!