SOUTHWEST-STYLE COWBOY BEANS

Please do not comment on this post that beans are carbs. Yes, they are, good carbs! They are also protein and fiber, vital for diabetics. I have used beans to help regulate my blood sugar for 13 years, recommended by my doctors and nutritionist. I started out with blood sugar of almost 500 and have never used insulin. I use one oral med and controlled diet. I have very well controlled blood sugar.

2 1/2 cups dry pinto beans, rinsed and soaked overnight
4 quarts water
1 medium onion, quartered
1 tbsp salt
1 lb ground beef or turkey*
1/2 lb bulk turkey* breakfast sausage, crumbled
1 small onion, chopped
1 large green bell pepper, chopped
3 garlic cloves, minced
1 can 14 1/2-oz recipe ready diced tomatoes - do not drain
1 can (6-oz) tomato paste
1 pkg (1.25-oz) taco seasoning mix
1 green onion, chopped, for garnish if desired

Place the water, soaked beans, and the onion into a large pot and bring to a boil. Reduce heat to low and cook, partially covered, for 1 1/2 hours or until the beans are tender. Add the salt and cook another half hour.

In a large skillet, combine the ground meat, sausage, bell pepper and garlic; cook, stirring often, until the meat is browned; drain in a colander.

Add the meat mixture, diced tomatoes, tomato paste and taco seasoning to the beans. Cook over medium heat for another half hour, stirring occasionally.

Note: If serving with cornbread, make homemade cornbread with white whole-wheat flour. If you prefer sweet cornbread, substitute Splenda granulated for the sugar in your recipe. Unless your blood sugar is well controlled, it is probably best to leave off the cornbread.

Garnish with the green onion, if desired.

*Always check the label on your ground turkey and/or turkey sausage for fat content and ingredients. If it contains the skin, do not buy it.

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BLUEBERRY-WALNUT GREEN SALAD

Note: Watch the sugar content of the dressing. Use your own sugar-free if you need to. You know your blood sugar levels and how to adjust.

1 pkg (10-oz) mixed salad greens
1 pint fresh blueberries
1/4 cup coarsely chopped walnuts
1/4 to 1/2 cup raspberry vinaigrette dressing
1/4 cup crumbled feta cheese

In a salad bowl toss the greens, blueberries, walnuts and dressing together. Sprinkle with the crumbled cheese.

Yield: 6 servings

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CARAMELIZED BRUSSELS SPROUTS WITH LEMON

1/4 cup extra virgin olive oil

4 cups Brussels sprouts, trimmed and halved lengthwise
2 tbsp water
1 tbsp lemon juice (about juice of half a lemon)
salt
pepper

In a 12-inch nonstick skillet heat 3 tablespoons of the olive oil over medium heat.

Arrange the sprouts in the pan in a single layer with cut sides down. Drizzle with the remaining oil and sprinkle lightly with salt and black pepper.

Cover skillet and cook for 3 minutes. Remove lid and sprinkle the sprouts with the water; cover and cook another 2 minutes. Sprouts should be just tender when pierced with a fork. They should be beginning to caramelize.

Remove lid and increase heat slightly. When the cut sides are well caramelized, toss sprouts in the pan and drizzle with the lemon juice; sprinkle with more salt and pepper to suit taste. (I suggest not adding more salt here as diabetics should watch their salt intake.)

Yield: 6 servings
Per serving: 106 calories, 9 g fat, 0 mg cholesterol, 209 mg sodium, 6 g carbs, 2 g fiber, 2 g protein
(Remember fat from olive oil is a healthy fat so don't worry about the fat grams.)

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YUMMY CHOCOLATE LAYER CAKE

This cake may not be for every diabetic. If your diabetes is out of control, I would not recommend this. Otherwise it is okay for special occasions such as birthdays, etc. Remember quantity is key, share with family and/or friends.

1 1/2 cup white whole-wheat flour*

1 cup Splenda granulated
1/4 cup Splenda Baking Blend
1/2 cup unsweetened cocoa powder
1 1/4 tsp baking soda
1 tsp salt
1 cup buttermilk**
1 tbsp sugar-free applesauce
2/3 cup coconut oil
1 tsp vanilla extract
2 eggs

Preheat oven to 350 degrees.
Grease and lightly flour the bottoms only of two 8-inch round cake pans; set aside.

In a large mixer bowl, blend all ingredients at low speed until moistened then beat at medium speed for 3 minutes. Pour batter evenly into the two prepared pans.

Bake at 350 degrees for 25 to 30 minutes until a toothpick inserted in the center comes out clean. Remove from oven and cool in pans on wire rack for 5 minutes. Remove from pans and allow to cool completely on the wire rack.

Frost with your favorite sugar-free frosting or dust with "sugar-free" powdered sugar (directions below).

To make sugar-free powdered sugar:
Put 3/4 cup of Splenda Granular and 2 tablespoons cornstarch in a blender and blend until it is a very fine powder. 0 grams of sugar and only 4 carbs per tablespoon.

*Use 1 cup white whole wheat flour and 1/2 cup almond flour, if desired. If doing so, I recommend baking in a 9 x 13 pan as it may be too crumbly to do layers.
**If you don't have buttermilk on hand, place 1 tablespoon of vinegar in a measuring cup and add enough milk to make 1 cup; stir and use as you would the buttermilk.

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I made this today as a sheet cake in a 9 X 13-inch pan and frosted it with sugar-free chocolate frosting. It was very good and would make a good celebration, ie birthday, cake with a scoop of vanilla sugar-free ice cream.

PEACH-BERRY CRUMBLE - DIABETIC VERSION

I saw a recipe several years ago in a Southern Living Magazine that really caught my attention. This crumble incorporates two of my very favorites - peaches and blackberries. Since I am a diabetic, I worked with the recipe and came up with this version for us diabetics. Yummy! Of course having a bowl of the fresh fruit is more ideal but hey, sometimes even diabetics need a dessert. This is a perfect recipe for family meals, bring a dish meals, etc. You can share with friends and not be tempted to over indulge!

3 cups fresh peach slices (about 3 medium)

2 cups fresh blackberries*

1 large egg 

1 large egg yolk 

1 cup Splenda Granulated 

3/4 cup white whole-wheat flour

1/2 cup uncooked regular oats

1/4 teaspoon kosher salt 

1/2 cup butter, melted 

Sugar-free vanilla ice cream for serving, optional

Preheat oven to 375°. Place first 2 ingredients in an 11- x 7-inch (or 2-qt.) baking dish. Stir together egg, egg yolk, and next 4 ingredients with a fork until mixture resembles coarse meal. Sprinkle over fruit; drizzle melted butter over topping. Bake 40 to 45 minutes or until light brown and bubbly. Let stand 10 minutes; serve warm with ice cream.

*Blueberries work well in this recipe if you prefer them to the blackberries.

MOCHA SWIRL CHEESECAKE

44 Reduced-Fat* Chocolate Wafers, crushed

• 1/4 cup butter, melted
• 2 tablespoons unsweetened cocoa powder
• 1/4 cup SPLENDA^® No Calorie Sweetener, Granulated
• 3 (8 ounce) packages reduced-fat cream cheese
• 3/4 cup SPLENDA^® No Calorie Sweetener, Granulated
• 2 eggs
• 2 egg whites
• 1 1/2 tablespoons cornstarch
• 1/4 teaspoon salt
• 3/4 cup reduced-fat sour cream
• 2 teaspoons vanilla
• 1 1/4 teaspoons instant espresso crystals
• 2 (.55 ounce) packages Sugar-Free Swiss Miss Instant Cocoa Mix

1. Preheat oven to 400 degrees F.
2. Mix crust ingredients (1st 4 ingredients) together, and press into a 9-inch springform pan. Place pan on a baking sheet and bake for 10 minutes. Remove from oven and cool to room temperature.
3. Reset oven temperature to 325 degrees F.
4. Beat cream cheese and SPLENDA^® Granulated Sweetener together until well mixed and smooth. Add eggs, egg whites, cornstarch and salt. Mix until smooth. Add sour cream and vanilla; mix until well blended.
5. Measure 1/2 cup of the cheesecake batter and pour into a small bowl. Add instant espresso crystals and cocoa mix. Stir until well combined.
6. Pour half of plain batter over crust. Top with half of the coffee batter by placing rounded spoonfuls over the cheesecake batter. Gently swirl the coffee batter into plain batter with the tip of knife or spatula. Repeat with remaining batters.
7. Bake 45-50 minutes or until center is almost set. Remove from oven and gently run metal spatula around rim of pan to loosen cheesecake (this helps prevent cracking). Let cool 20-25 minutes before covering and placing in the refrigerator. Refrigerate 4- 6 hours or overnight before serving.

*I use sugar-free.

Note:  This is a Splenda recipe.

NOTE: This is not a recipe for everyday use. This is a special occasion or bring a dessert recipe. And only 1 slice for diabetics! Share the rest with others.

MEXICAN BLACK BEAN PIZZA

This tasty pizza is okay for diabetics when a proper crust is used.

• 1 (10 ounce) package refrigerated whole-grain pizza dough (use whole-grain, cauliflower, or other low-carb crust - diabetics should use thin crust)
• 1 15 ounce can black beans, rinsed and drained
• 2 tablespoons snipped fresh cilantro or parsley
• 2 tablespoons salsa
• 1 teaspoon ground cumin
• 1/4 teaspoon bottled hot pepper sauce
• 2 cloves garlic, quartered
• 1 1/2 cups shredded low-fat Cojack or cheddar cheese (6 ounces)
• 1/2 cup chopped red sweet pepper
• 1/4 cup sliced green onion
• 1/2 cup dairy low-fat sour cream
• 2 tablespoons salsa
• Lightly grease an 11- to 13-inch pizza pan. Unroll pizza dough and transfer to greased pan, pressing dough out with your hands. Build up edges slightly. Prick generously with a fork. Bake in a 425 degree F oven for 7 to 10 minutes or until lightly browned.

  2. 

  Meanwhile, in a blender container or food processor bowl combine black beans, cilantro or parsley, 2 tablespoons salsa, cumin, hot pepper sauce, and garlic. Cover and blend or process until smooth, stopping to scrape down sides if necessary.

  3. 

  Spread bean mixture over hot crust. Sprinkle with low-far Cojack or cheddar cheese, chopped red sweet pepper, and green onion. Bake about 10 minutes more or until cheese melts and pizza is heated through.

  4. 

  In a small bowl combine sour cream and 2 tablespoons salsa. Serve pizza with sour cream mixture. Makes 4 servings.
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BROWN "SUGAR" AND WALNUT BROWNIES

1/2 cup packed Splenda Brown Sugar Blend

1/2 cup unsalted butter, softened
2 large eggs
1 tbsp unsweetened applesauce
2 squares (1-oz each) unsweetened chocolate, melted
1/2 cup white whole-wheat flour
1 cup coarsely chopped walnuts

Preheat oven to 325 degrees.
Grease an 8-inch square baking pan; set aside.

In a large mixing bowl, beat the Splenda and butter until light and fluffy; beat in the eggs, one at a time along with the applesauce. Beat in the chocolate and when well blended beat in the flour until combined. Stir in the walnuts.

Pour the batter into the prepared baking pan and bake at 325 degrees for 25 minutes or until done.

Allow to cool in pan on a wire rack. When cool, cut into 24 bars.

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COLLARD GREEN CARBONARA

Note: Be sure to use pasteurized eggs. These eggs only cook from the heat in the hot pasta.

12-oz uncooked whole-wheat or your favorite low-carb pasta
6 slices thick hickory-smoked bacon slices, cut-up
1 medium-size red onion, halved and sliced
2 garlic cloves, minced
4 cups firmly packed chopped collard greens
3 large pasteurized eggs, lightly beaten
1 large pasteurized egg yolk, lightly beaten
1 tsp kosher salt
1 tsp freshly ground black pepper
1/2 tsp dried crushed red pepper
3 cups (12-oz) freshly shredded Parmigiano-Reggiano cheese

Cook pasta according to the package directions.

While pasta cooks, cook bacon in a large skillet over medium-high heat for 5 minutes or so until crisp; using a slotted spoon remove to paper towels to drain. Leave drippings in skillet.

Saute' the onion slices in the hot drippings until golden brown and tender. Add the garlic and saute' 1 minute; add greens and saute' 5 minutes. Remove skillet from the heat. Stir in the bacon.

In a large bowl, whisk together the eggs, egg yolk, salt, black pepper and red pepper with 2 1/2 cups of the cheese.

Drain the pasta, reserving 1/2 cup of the water. Immediately pour the hot pasta into the egg mixture and toss to coat. Add the greens mixture and toss to combine. If needed, add in a little of the reserved pasta water (as little as possible).

Sprinkle the remaining cheese overall.

Yield: 6 to 8 servings.

Note: This is my diabetic version of an old Southern Living recipe.

FIVE-CHEESE SPINACH AND ARTICHOKE DIP

1 jar (12-oz) roasted sweet red peppers

1 jar (6.5-oz) marinated quartered artichoke hearts
1 pkg (10-oz) frozen chopped spinach, thawed and squeezed dry
8-oz fresh mozzarella cheese, cubed
1 1/2 cups shredded Asiago cheese
2 pkg (3-oz each) cream cheese, softened and cubed
1 cup (4-oz) crumbled feta cheese
1/3 cup shredded provolone cheese
1/3 cup minced fresh basil
1/4 cup finely chopped red onion
2 tbsp mayonnaise
2 garlic cloves, minced
Assorted crackers for dipping

Drain peppers, reserving 1 tablespoon of the liquid; chop peppers.

Drain artichokes, reserving 2 tablespoons of the liquid; coarsely chop artichokes.

Spray a 3-quart slow cooker with nonstick cooking spray. Place the spinach, cheeses, basil, onion, mayonnaise, garlic, peppers and artichokes in the cooker; stir in the reserved liquid from the peppers and artichokes.

Place lid on cooker and cook on high 2 hours. Stir dip, replace lid and cook another 30 minutes to 1 hour. Stir before serving with the assorted crackers.

Yield: 16 servings of 1/4 cup each
Per serving: 197 calories, 16g fat - 8g saturated, 4g carbs, 1g fiber, 9g protein

This was from an old TOH magazine when I got it 5 years ago

NOTE: One serving of this dip should be okay for most diabetics. It is low carb, high protein. Beware of the 8g saturated fat per serving and do not over-indulge.

BROCCOLI, BACON, EGG CASSEROLE

I have a hard time making myself eat eggs but can do them when I have them mixed in with other foods. This is a good way for me to get them down and it is diabetic friendly.

12 large eggs

16 ounces low-fat or fat-free sour cream

12 ounces reduced-fat cheddar cheese, shredded

½ pound bacon, cooked and chopped

1 cup broccoli, cooked and chopped

½ teaspoon salt

1/4 tsp freshly ground black pepper

Preheat oven to 350 F.

Lightly spray a 9 x 13-inch baking pan or dish with nonstick olive oil spray

Put eggs and sour cream in blender with salt and pepper. Blend well.

Put half the cheese into the prepared baking pan or dish, followed by the bacon, the broccoli and then the rest of the cheese.

Pour the egg mixture over the whole thing.

Bake 45-55 minutes, until top is golden brown and toothpick inserted into the center comes out clean.

Note: I got this recipe from lowcarbyum 5 or 6 years ago.

SOUTHWEST ROASTED TURKEY BREAST

1 (3 to 4 lb) whole turkey breast

Marinade:
1/3 cup lime juice
1/2 cup chili powder
1/2 cup brown sugar
2 tbsp olive or canola oil
2 cups water
1/2 tbsp salt, optional

Combine all marinade ingredients in a saucepan and bring to boil over medium-high heat.
Remove from saucepan and chill.

Place turkey breast in a large bowl; pour chilled marinade over turkey. Refrigerate at least 4 hours.

To cook:
Preheat oven to 375 degrees.

Remove turkey from bowl; reserve marinade.

Place turkey breast, skin side up, on a roasting pan Bake for 35-40 minutes at 375 degrees, basting occasionally with the reserved marinade. Turkey should reach an internal temperature of 160 degrees to be considered cooked through.

Remove from oven and allow to rest 10 minutes before slicing to serve.

Yield: 12 servings
Per serving: 173 calories, 5 g fat (1 g saturated), 52 mg cholesterol, 375 mg sodium, 8 g carbs, 23 g protein
Diabetic exchanges: 1/2 carb, 3 very lean meats, 1/2 fat

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DOUBLE CHOCOLATE PIE

Diabetics should save desserts for special occasions or as their food gift when going to "pitch-in" meals. I always recommend taking a dessert to such meals. That way you know there is a dessert you can enjoy with others and not be tempted to overeat it at home.

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

2 cups cold low-fat milk
1 tub (8-oz) sugar-free frozen whipped topping, thawed
1 sugar-free pie crust, baked or 1 reduced-fat graham cracker pie crust
1 pkg (1-oz) sugar-free white chocolate instant pudding mix

Beat chocolate pudding mix with 1 cup of the milk for 2 minutes with a wire whisk (mixture will be thick). Stir in half the whipped topping and spread in the prepared pie crust.

Repeat the process with the white chocolate pudding mix, remaining milk and whipped topping. Spread this mixture over the chocolate layer.

Refrigerate for at least 4 hours before cutting to serve.

Top each slice with a dollop of whipped cream or additional whipped topping, if desired, before serving. Garnish with additional graham cracker sprinkles and fresh berries, if desired.

LOADED CAULIFLOWER

1 large head of Cauliflower cut into bite size pieces (approx 6 cups)

6-8 strips of bacon cooked and crumbled (Cooked in oven at 400° for 20 mins)
6 Tbs chopped Chives
1/2 cup Mayonnaise made with olive oil
1/2 cup low-fat Sour Cream or plain yogurt
2 cups Colby Jack Cheese (Best to use low-fat cheese.)
8 oz container sliced mushrooms 

Preheat oven to 425°
Lightly spray an oblong casserole dish with nonstick cooking spray; set aside.

In a large pot boil water and cook Cauliflower for 8 - 10 minutes, drain and let cool.
In a large bowl combine sour cream, mayo, 1/2 of crumbled bacon, 3 tbs chives, 1 cup of cheese, mushrooms and cauliflower: mix well. Place a in baking dish and cover with remaining 1 cup of cheese and rest of bacon crumbles. Bake for 15-20 minutes until cheese is melted. top with remaining 3 T chives and serve.

Note: A friend gave me this recipe and I reworked it a little to make it more diabetic-friendly. Even better, cut back on the cheese if you want.

SPINACH WITH CHICKPEAS

I love spinach and I love chickpeas. I am not crazy about raisins so I omit them. This is a healthy recipe I received from LifeScript several years ago.

• 2 pounds baby spinach
• 3 tablespoons extra-virgin olive oil, divided
• 1 medium red onion, finely chopped
• 5 cloves garlic, minced
• 1 19-ounce can chickpeas, rinsed
• 1 1/2 teaspoons dried thyme
• 1 1/2 teaspoons dried oregano

1 1/2 teaspoons ground cumin

• 1 teaspoon kosher salt
• 1/2 teaspoon hot paprika
• 1/2 cup golden raisins
• 1/2 cup reduced-sodium chicken broth, or vegetable broth

Rinse spinach and let drain in a colander. With water still clinging to it, place half the spinach in a Dutch oven over medium heat. Cook, tossing with tongs and adding the remaining spinach by the handful until all is added and wilted, 6 to 8 minutes. Drain in the colander. Let cool slightly, then coarsely chop.

Carefully wipe out the pan, then heat 1 tablespoon oil over medium heat. Add onion and garlic and cook, stirring, until the onion is tender and lightly browned, 8 to 10 minutes. Stir in chickpeas, thyme, oregano, cumin, salt and paprika. Using a potato masher, mash some of the chickpeas, then cook, stirring, for 3 minutes. Stir in raisins and broth, scraping up any browned bits. Add the chopped spinach and stir gently to combine. Remove from the heat and let stand 10 minutes. Drizzle with the remaining 2 tablespoons oil just before serving.

HOMEMADE SWEETENED CONDENSED MILK

 2 cups milk

1 cup Splenda

1 pinch baking soda

1. Pour the milk in a pan and add the Splenda.
2. Bring to a boil and then simmer on a medium-high flame, stirring regularly. It needs to reduce by half its volume.  This should take about 20 minutes.  The milk can boil over anytime, so keep watching it.
3. After about 17-18 minutes, the milk will turn a very vibrant color and the texture will be very frothy.
4. Switch off the flame and add the baking soda. Stir well and let it cool.
6. Once cooled, stir well and store in an air tight container or use immediately.

Note: My diabetic version of a recipe from Manu's Menu.

STRAWBERRY GINGER ALE SALAD

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

1 cup boiling water
1 cup sugar-free ginger ale
1 cup sugar-free frozen sliced strawberries, thawed and drained

Dissolve the gelatin in the boiling water, stirring until completely dissolved; stir in the ginger ale. Refrigerate until mixture is partially thickened.

Remove from refrigerator and stir in the well-drained strawberries; mix well. Pour mixture into a prepared mold or square glass dish and chill until firm.

Yield: 4 servings

Variation: Add a small sliced banana, if desired.

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CREAMY CUSTARD SAUCE

For a light dessert serve this creamy custard in individual dessert dishes garnished with a handful of fresh berries.

3 cups cold low-fat milk
1 pkg (4-serving size) Vanilla-flavored sugar-free instant pudding mix
1/4 tsp ground cinnamon (remember cinnamon is a blood sugar stabilizer)

Pour milk into a large bowl; add pudding mix and cinnamon. Beat with a wire whisk for 2 minutes until thickened.

Cover and refrigerate until ready to serve then top with the berries, if using.

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JALAPENO CORN CASSEROLE

Remember to serve with a protein source as corn is one of the sweeter vegetables.

2 (3-oz each) low-fat cream cheese, softened
1/8 cup fat-free milk
1/4 cup butter
2 cans shoe peg corn, drained
1 small can chopped jalapenos, drained
1/4 cup red bell pepper, finely chopped

Preheat oven to 325 degrees.
Lightly spray casserole dish with nonstick cooking spray; set aside.

In a medium saucepan, heat the cream cheese, milk, and butter over low heat until butter and cream cheese are dissolved. Stir in the corn, jalapenos, and pepper; mix together well.

Pour mixture into the prepared casserole dish and bake at 325 degrees for 30 minutes.

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ORANGE CARROT PINEAPPLE GELATIN SALAD

1 pkg (3-oz) orange-flavored sugar-free gelatin

1/2 cup grated carrots
1 can (8-oz) crushed pineapple in its own juice, well drained
lettuce leaves for serving
fat-free sour cream for serving, if desired

Prepare gelatin according to the package directions; refrigerate until partially set. Remove from refrigerator and gently stir in the carrots and pineapple.

Chill salad until completely set before serving. To serve, cut into squares and place on a large lettuce leaves. Top each serving with a small dollop of sour cream, if desired.

Yield: 4 servings

Note: This should be a side item to a lean protein item.

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YELLOW CUPCAKES

1 1/4 cups cake flour

1 cup white whole wheat flour
1 cup Splenda Granular
3/4 cup unsalted butter, softened
1/2 cup nonfat instant milk powder
3/4 tsp baking soda
2 tsp baking powder
1/4 tsp salt
3/4 cup low-fat buttermilk
3 large eggs
2 tsp vanilla extract
1/2 tsp almond extract

Preheat oven to 350 degrees.
Line 18 muffin cups with paper liners; set aside.

In a large bowl, combine the flours, Splenda, and softened butter. Mix with an electric mixer at medium speed for a couple of minutes or until the butter is mixed into the flour mixture.

Add the dry milk powder, baking powder, baking soda, and salt; mix on low speed until blended.

In a small bowl,  mix the buttermilk, eggs, vanilla and almond extracts; stir well until thoroughly mixed. Add 2/3s of the buttermilk mixture to the flour mixture and mix on medium speed just until blended. Scrape down sides of bowl. Mix on medium-high speed for about 1 minute until batter appears lighter in color. Reduce mixer speed to low and add the remaining buttermilk mixture. Mix on medium speed just until blended; scrape down bowl then mix on medium speed for about 30 seconds.

Spoon batter evenly into the 18 prepared muffin cups. Bake at 350 degrees for 12 to 15 minutes or until a wooden toothpick inserted in the center comes out clean.

Frost with your favorite sugar-free frosting. I suggest the Chocolate Frosting recipe on this blog (because I love chocolate).

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