CHEERY CHERRY PIE

Note: Remember this is a dessert so save for special occasions or times when you are asked to 'bring a dessert or dish'. Always take the dessert if you can. Then you know there is a dessert you can enjoy a small serving of along with the others.

Crust:

3/4 cup ice water
1 tsp white or cider vinegar
1 cup all-purpose flour
1 cup white whole-wheat flour
3 tbsp Splenda granular
7 tbsp Crisco shortening

Mix water and vinegar in cup.

Place 1/2 cup all-purpose flour in a bowl; stirring with a wire whisk, gradually add the vinegar-water mixture. Mix well.

In a separate bowl, combine the remaining flours and Splenda. Add the shortening, cutting in with two knives or a pastry blender until mixture is crumbly. Gradually add the vinegar-water mixture, adding just enough to bind the dough together.

Divide dough in half; gently pat each half into a circle on a floured work surface. Cover separately with plastic wrap and refrigerate for 30 minutes.

Filling:
2 cans (14 1/2-oz) tart red cherries in water, drained, liquid reserved
1/4 cup cornstarch
2/3 cup Splenda granular
1/4 tsp almond extract
2 tsp fresh lemon juice
3 to 4 drops red food coloring, if desired

Place cherry liquid in a medium saucepan. Mix cornstarch and Splenda together in a small bowl; pour into the saucepan. Stir to mix well. Add the almond extract and lemon juice; cook, stirring, over medium heat and simmer 3 to 4 minutes to thicken sauce. Remove from the heat.

If desired, add the food coloring and stir to mix in.

Place the cherries in a medium bowl and pour the liquid over the cherries; using a spatula and working gently fold the cherries into the liquid. Set aside.

Preheat oven to 375 degrees.
Lightly spray a 9-inch pie plate with nonstick cooking spray; set aside.

Roll out one of the dough circles on a floured work surface to an 11-inch diameter; place in the pie plate. Place the filling in the crust.

Roll the remaining dough circle to a 10-inch diameter and place atop the filling. Crimp edges to seal. Using a fork, prick the top crust to vent.

Brush crust light with milk for golden browning, if desired.

Bake at 375 for 50 to 60 minutes or until the filling is bubbly and the crust is golden.

Allow to cool 1 hour before slicing to serve.

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MOCHA MOUSSE WITH BERRIES

This is delicious and goes together quickly, but it does need to chill at least 4 hours.  It can be chilled up to 24 hours making it a great make-ahead dessert.

1 1/3 cups low-fat milk
1 pkg sugar-free chocolate chips
1/2 cup egg substitute
1/4 cup brewed espresso
4 tbsp Splenda granulated
dash of salt
Whipped cream or frozen sugar-free whipped topping, thawed, for garnish
Fresh berries for garnish

In a heavy, non-aluminum pan cook the milk over medium-high heat for a couple of minutes until tiny bubbles start to form around the edges of the pan.  Immediately remove from the heat; set aside.

In a blender combine the chocolate chips, egg substitute, espresso, sugar, and salt; process on low until smooth, about 20 seconds.

With the blender running on low, add the milk in a slow stream; process until smooth, about a minute.

Pour approximately 1/3 cup of the mixture into each of 12 small dessert glasses; cover and chill 4 to 24 hours.

To serve, top with the whipped cream and fresh berries.

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LEMON-DILL VINAIGRETTE

1/2 cup olive oil

1 1/2 tbsp chopped fresh dill
2 tsp lemon zest
1/4 cup fresh lemon juice
1 tsp Dijon mustard
1/4 tsp Splenda granulated (or equal amount of your favorite sweetener)
Salt and freshly ground black pepper, to taste

In a small mixing bowl, whisk the oil, dill, zest, juice, mustard, and Splenda together; season with the salt and pepper to suit your taste.

Serve on salad immediately or store in refrigerator in a sealed container for up to 3 days.

Yield: Approximately 3/4 cup of dressing

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CLASSIC HOT COCOA

1/4 cup unsweetened cocoa

1/2 cup boiling water
1/2 cup Splenda granulated or comparable amount of Stevia
2 cups low-fat milk
1/2 tsp vanilla extract
whipped cream for topping, optional
ground cinnamon for garnish, optional

Place cocoa in a medium saucepan and whisk in the boiling water and Splenda. Using the whisk, stir in the milk and vanilla; heat through without boiling.

Pour into cups or mugs and top with a dollop of whipped cream garnished with a sprinkle of cinnamon, if desired. Cinnamon is a good blood sugar stabilizer so I recommend using it.

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HOMEMADE FRENCH ONION DIP

When you want a good dip recipe, give this dip a try. Onions are antioxidant rich (healthy) and the ingredients used here will give you a dip much healthier than what you buy ready-made. Serve with healthy whole-grain crackers, baked chips or with some fresh veggies.

1 tbsp extra-virgin olive oil
4 cups finely chopped onions
1/2 tsp salt
1 can (14-oz) reduced sodium beef broth
2 tsp onion powder
2 tbsp white vinegar
1 cup reduced-fat sour cream
1/3 cup plain Greek yogurt

Heat the olive oil in a large skillet over medium heat; add onions and salt to skillet. Cook, stirring occasionally until onions are starting to brown, approximately 6 to 10 minutes.

Add the broth to the skillet and scrape skillet to loosen any browned bits. Simmer mixture 10 to 20 minutes until broth is almost all gone. Cook another 8 to 10 minutes on medium-low until onions are a deep golden brown. Stir in the onion powder then the vinegar; cook 1 - 2 minutes until vinegar is evaporated.

Remove skillet from the heat and allow mixture to cool for 20 minutes.

In a medium bowl, combine the sour cream and yogurt; stir in the onion mixture.

Refrigerate at least 20 minutes for the flavors to blend before serving.

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BEWARE OF SUGAR IN FRUIT JUICE

Diabetics, especially, must be very careful with fruit juices. There are so many juice beverages today and many are full of extras. Most are no longer 100% juice. While even 100% juice can have a high sugar content, these others are often loaded with added sugars. For example, if the nutrition label on your juice says "fructose" or "high fructose corn syrup", you know you are getting added sugar. Be very careful with juices! You are better off to eat the whole fruit instead of drinking the juice.

CINNAMON-APPLESAUCE PUDDING

1 1/2 cups cold fat-free milk

1/2 cup unsweetened applesauce
1/4 tsp ground cinnamon*
1 pkg (4-serving size) vanilla-flavored sugar-free instant pudding mix

In a bowl, combine the milk, applesauce, and cinnamon; add the dry pudding mix.

Beat the mixture slowly on the lowest speed of electric mixer until well blended, approximately 2 to 3 minutes.

Pour mixture into 4 individual dessert dishes and let set 5 to 10 minutes or until firm.

Garnish with a dollop of whipped cream, if desired.

May use as little as a pinch of cinnamon to suit your taste. Remember, cinnamon is a good blood sugar stabilizer so use it often.

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Note: This is a dessert and should be treated as such. Do not over-indulge! Save for special occasions or share with family and friends.

WHAT WE EAT AFFECTS BODY CHEMISTRY

‎"Everything you eat and drink changes the chemistry of your blood. Our cell membranes are lined with fats that are comprised primarily of those we've eaten in the last 90 days." Keith I Block, MD, Medical Director of the Block Center for Integrative Cancer Treatment and Director of Integrative Medical Education at University of Illinois College of Medicine. Did you note he says "in the last 90 days"? You cannot change your body overnight. You do it steadily over time!

Dr Block

BREAD VS SUGAR

When the American Diabetes Association lifted the ban on sugar in 1994, it made a tablespoon of sugar equal to a slice of bread on the diabetic exchange. Each is considered a starch exchange. This is a reminder to be cautious with bread. When you eat a slice of white bread, it is like eating a spoonful of sugar. When you eat bread, it should always be whole-wheat or other whole-grain. Don't even keep white bread (unless it is white whole-wheat) in your house. And read the nutritional label and pay attention to the sugar listed even on whole-grain breads. If you have young children, they should be trained to eat healthy bread. My six-year-old (now 15) granddaughter loves whole-grain breads because that is what she's used to at my house.

ROASTED ASPARAGUS WITH LEMON AND PINE NUTS

2 tbsp pine nuts*

1 1/2 lb fresh asparagus, tough ends trimmed
2 tbsp extra-virgin olive oil
1 tbsp loosely packed slivered lemon zest
1/2 tsp kosher salt to taste
Freshly ground black pepper to taste
Lemon wedges for garnish, optional

Preheat oven to 425 degrees.
Oil a 13 x 9-inch baking dish; set aside.

In a small skillet, toast the nuts, shaking the pan several times, for 12 minutes or until golden. Transfer to a small dish and set aside.

Place asparagus into the prepared baking dish. Sprinkle with the oil, lemon zest, and salt, turning asparagus until evenly coated with the oil. Place in oven and roast for 15 to 20 minutes until tender, turning a few times.

Season asparagus with pepper and transfer to a serving platter. Sprinkle with the nuts and garnish with lemon wedges, if desired. Best served warm to hot.

Yields: 4 to 6 servings.

*May substitute almonds.

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FIBER AT EVERY MEAL!

Fiber is especially important to a diabetics diet. We should have fiber, along with Vitamin D, Calcium, and Omega-3s at every meal. (These guidelines for these 4 particular fat-fighters are a good idea for anyone, diabetic or not.) Here are a few examples of the fiber content of some common foods: 1 medium apple = about 3 grams, 1/2 cup fresh raspberries = 4 grams, 1 cup cooked fresh spinach = 4 grams, and 1/2 cup chickpeas = 6 gram.