WESTERN- STYLE BEAN SALAD

3/4 cup picante sauce (watch sugar content)

2 tbsp chopped fresh cilantro
2 tbsp red wine vinegar
1 tbsp olive oil
1 cup diced green bell pepper
1 medium-size red onion, sliced thin
1 can red kidney beans, rinsed and drained
1 can pinto beans, rinsed and drained
2 hard-boiled eggs, chopped 

Combine the picante sauce, cilantro, vinegar, oil, bell pepper, onion and beans in a large bowl; stir to coat beans well. Gently fold in the eggs.

Cover and refrigerate until serving time.

Yield: 8 servings

My diabetic version of an old Campbell' recipe.

BLACK HILLS GOLDEN EGG BAKE

This is my diabetic adaptation of a recipe I have had for years. The original was from a lady in Rapid City, South Dakota which is one of my favorite areas. It is an easy way to make breakfast or brunch for a crowd as it serves 10-12 people. It goes together quickly and frees you up to do other things while it bakes for a little less than an hour.

1/2 cup sliced fresh mushrooms
1/2 cup chopped green bell pepper
1/4 cup butter
10 large eggs
1/2 cup white whole-wheat flour or your favorite low-carb flour substitution
1 tsp baking powder
1/4 tsp salt, optional
2 cups (16-oz) fat-free small curd cottage cheese
2 cups (8-oz) shredded low-fat cheddar cheese
2 cups (8-oz) shredded low-fat Monterey Jack cheese
1/2 lb bulk pork sausage, cooked and drained
8 bacon strips, cooked and crumbled
1 can (2 .25-oz) sliced ripe olives, drained

Preheat oven to 400 degrees.
Grease a 9 X 13-inch baking pan; set aside.

Melt the butter in a medium skillet over medium-high heat and saute the mushrooms and bell pepper until tender.

In a mixing bowl, combine the eggs, flour, baking powder, salt (if using) and mix well with a wire whisk. Add the mushrooms and peppers. Stir in the cheeses, sausage, bacon, and olives; mix well.

Pour into the prepared baking dish and bake, uncovered, at 400 degrees for 15 minutes. Reduce the heat to 350 degrees and bake another 25 to 35 minutes until a butter knife inserted in the center comes out clean.

Picture from TOH

PINEAPPLE COCONUT PIE

For this recipe I took an old favorite and made it more diabetic-friendly. I love it and hope you will, too. Remember this is a dessert, a treat, and should be saved for special occasions. One/eighth of this pie is your serving for one day. Share it with family and/or friends so you aren't tempted to over-indulge.

1 (9-inch) sugar-free whole-wheat pie crust, baked
1 cup cold fat-free milk
1 pkg (4-serving size) sugar-free instant French vanilla pudding mix
1/2 cup unsweetened flaked coconut
1 can (8-oz) crushed pineapple in its own juice (unsweetened), drained
Sugar-free whipped topping, thawed, for garnish

Beat the milk and pudding mix until thickened. Stir in the coconut and drained pineapple. Transfer mixture to the baked crust.

Refrigerate pie for at least 2 hours before cutting to serve.

To serve, add a dollop of whipped topping to each serving. If you want your pie to look really pretty, pipe the whipped topping around the outer edge of the pie next to the crust.

Yield: 8 servings

SLOW COOKER SWISS STEAK

3 lb round steak, trim off fat

1/3 cup white whole-wheat or garbanzo bean flour
1 tsp salt
1/2 tsp freshly ground black pepper
1/4 tsp basil
1 garlic clove, minced
3 tbsp coconut or olive oil
1 large yellow onion, sliced
1 large green bell pepper, sliced lengthwise
1 can salt-free stewed tomatoes
water

Cut steak into 8 serving-size pieces; sprinkle with the basil, salt and pepper; dredge through the flour.

Heat oil in a large skillet over medium heat and brown the meat on both sides. Transfer meat to at least a 4-quart size slow cooker.

In the same skillet, brown the onion, garlic, and bell pepper; add the tomatoes and bring to a boil. Pour tomato mixture over the steak in the cooker. Add enough water to cover the steak.

Place lid on cooker and cook on low for 6 to 8 hours or until meat is tender.

Yield: 8 servings.
Per serving: Approximately 296 calories, 13 g (3 g sat) fat, 11 g carbs, 33 g protein
Diabetic Exchanges: 2 vegetable 4 lean meat, .5 fat

NOTE: The nutritional information does not include the mashed potatoes and broccoli pictured!

file photo

CREAMY ASPARAGUS SOUP

Yes, even creamy soup can fit into a diabetic's diet when done properly. Here is a tasty diabetic-friendly soup recipe.

2 tbsp coconut oil
2 lbs fresh asparagus, trimmed, peeled, coarsely chopped
2 cups sweet onion (1 large-size), coarsely chopped
32-oz reduced-sodium chicken broth
1 tbsp lemon juice
1/4 tsp dried tarragon
3/4 tsp salt
1/4 tsp freshly ground black pepper
1/4 cup plain Greek yogurt (Greek yogurt is better for diabetics than other yogurt)
1/2 tsp grated lemon peel

In a Dutch oven, heat the coconut oil over medium-high heat; add the asparagus and onion. Cook, stirring, 10-12 minutes or until the asparagus is crisp-tender.

Add the chicken broth to the asparagus mixture and bring to a boil. Reduce the heat, cover and simmer 6 to 8 minutes until the asparagus is tender. Remove pan from the heat and allow to cool slightly. Stir in the lemon juice, tarragon, salt and pepper.

Process in a blender, in batches, until smooth.

To serve, place individual servings in bowls and top with a dollop of the yogurt and sprinkle with lemon peel.

Yield: 6 servings
Per serving: 91 calories, 5 g (3 g sat) fat, 13 mg cholesterol, 720 mg sodium, 9 g carbs, 2 g fiber, 5 g protein

My version of an old TOH recipe.

TOH photo

GREEN SALAD WITH CHICKEN AND HOMEMADE DIJON VINAIGRETTE

2 tbsp champagne or rice vinegar

4 tsp Dijon mustard
dash of salt
1/4 tsp freshly ground black pepper
1/4 cup olive oil
10 cups torn Bibb or Boston lettuce
1 rotisserie chicken, skinned, shredded
1/3 cup crumbled blue cheese
1/2 cup sliced almonds

Whisk together the vinegar, mustard, salt and pepper in a small mixing bowl. Gradually add the oil while whisking. Whisk until blended well.

In a large salad bowl, combine the lettuce, chicken, cheese and almonds. Drizzle the dressing over the salad and toss to coat.

Yield: 8 servings
Per serving: 275 calories, 17 g (4 g sat) fat, 4 g carbs, 1 g fiber, 26 g protein
Diabetic Exchanges: 3 lean meat, 2 1/2 fat
Note: Remember olive oil is good healthy fats

Adapted from an old TOH recipe

YUMMY BROWNIES

1/2 cup Splenda Granulated

2 tbsp coconut oil
2 tbsp water
1 1/2 cups sugar-free chocolate chips
2 large eggs
1/2 tsp butter or vanilla extract
2/3 cup white whole-wheat flour
1/4 tsp baking soda
1/4 to 1/2 tsp salt (based on your tolerance for salt)
1/2 cup chopped pecans

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

Combine the Splenda, coconut oil and water in a medium saucepan; bring to a boil over medium heat. Remove from the heat and stir in the chocolate chips until melted and smooth. Mix in the eggs and extract until blended.

In a small bowl, combine the flour, baking soda and salt; stir into the chocolate mixture. Spread evenly into the prepared pan. Sprinkle pecans over the top.

Bake at 325 for 25 to 30 minutes - do not over bake. Remove to a wire rack to cool in the pan.

Cut brownies into small squares to serve. Remember this is a dessert/treat and should be treated as such. One small brownie per day. Share the remainder with family, friends, coworkers, etc.

File photo for reference only. Diabetic servings should be much smaller.

BROCCOLI FISH BUNDLES

I got this recipe from a cookbook back in 2001. It is not designated a diabetic recipe but works well for diabetics.

18 fresh broccoli spears (approximately 1 1/2 lbs)
6 cubes Monterey Jack cheese ( about 1 1/2-inches)
6 sole or flounder fillets (approximately 2 lbs)
1/8 tsp lemon-pepper seasoning, optional
1/3 cup butter, melted
2 tsp lemon juice
1 garlic clove, minced
1/4 tsp salt
1/8 tsp freshly ground black pepper

Place broccoli in a saucepan with a small amount of water; bring to a boil. Reduce heat, cover and simmer 2 to 3 minutes or until crisp tender. Drain and rinse in cold water; drain again.

For each bundle, place a cheese cube on three broccoli spears; wrap with a fish fillet and fasten with a wooden toothpick*, if necessary. Place on a greased foil-lined baking sheet. Sprinkle with the lemon-pepper, if desired.

Bake bundles at 350 degrees for 15 to 25 minutes until the fish flakes easily with a fork.

Meanwhile, combine the butter, lemon juice, garlic, salt and pepper. Transfer fish bundles to a serving platter with shallow sides. Be sure to remove all toothpicks! Drizzle with the seasoned butter.

Garnish plate with thin lemon slices, if desired.

*NOTE: VERY IMPORTANT TO NEVER SERVE FOOD WITH THE TOOTHPICK STILL IN IT.

Yield: 6 servings

The file photo

BANANA CRUNCH TUBE CAKE

1/2 cup white whole-wheat flour

1 cup unsweetened flaked coconut
1 cup raw oats
1/2 cup firmly packed Splenda Brown Sugar Blend
1/2 cup chopped pecans
1/2 cup butter
1 1/2 cups very ripe bananas, mashed
1/2 cup low-fat or fat-free sour cream
4 large eggs
1 box sugar-free yellow cake mix

Preheat oven to 350 degrees.
Grease and flour a 10-inch tube pan; set aside.

In a medium mixing bowl, combine the flour, coconut, oats, Splenda, and pecans; mix together well. Using a pastry blender or two knives cut the butter into the mixture until crumbly. Set aside.

In large mixer bowl, combine the bananas, sour cream and eggs, blending until smooth. Add the cake mix and beat for 2 minutes at high speed.

Spread 1/3 of the cake batter into the bottom of the prepared tube pan; top with 1/3 of the crumb mixture. Repeat layers two more times, ending with the crumb mixture.

Bake at 350 degrees for 50 to 60 minutes until a wooden pick inserted in center comes out clean. Cool in upright pan for 15 minutes then remove from pan to serving plate with crumb side up to continue to cool completely.

This is a dessert recipe and should be treated as such. Do not make this cake and eat it by yourself! This is a good dessert to take to functions where you are asked to bring a dish. Have a piece with your family, friends, co-workers, etc and allow them to enjoy the rest. If making this for home, once it is cut, freeze slices in individual ziptop freezer bags and pull one out when you have a sweet tooth.

CHICKEN MANGO SALSA SALAD with CHIPOTLE LIME VINAIGRETTE

Salsa

1 mango - peeled, seeded and diced
2 roma (plum) tomatoes, chopped
1/2 onion, chopped
1 jalapeno pepper, seeded and chopped - or to taste
1/4 cup cilantro leaves, chopped
1 lime, juiced

Dressing
1/2 cup olive oil
1/4 cup lime juice
1/4 cup Splenda Granulated
1/2 teaspoon ground chipotle chile powder
1/2 teaspoon ground cumin
1/4 teaspoon garlic powder

Salad
1 (10 ounce) bag baby spinach leaves
1 cup broccoli coleslaw mix
1 cup diced cooked chicken
3 tablespoons diced red bell pepper
3 tablespoons diced green bell pepper
2 tablespoons diced yellow bell pepper
3 tablespoons chopped pecans
2 tablespoons crumbled blue cheese


Mix mango, tomatoes, onion, jalapeno pepper, cilantro, and juice of 1 lime in a large bowl; set aside.

Whisk olive oil, 1/4 cup lime juice, sugar, chipotle chile powder, cumin, and garlic powder together in a bowl; set aside.

Toss spinach leaves, broccoli coleslaw mix, chicken, red, green, and yellow bell peppers, cranberries, and pecans together in a large bowl.

Spread mango salsa and blue cheese on top.

Drizzle lime dressing over salad and toss before serving.

Yield: 6 servings

Source: All Recipes (years ago)

GARLIC GREEN BEANS

2 tbsp olive or coconut oil

2 tbsp butter
4 garlic cloves, sliced thin
2 lbs fresh green beans
1 cup reduced-sodium chicken broth
1/2 tsp salt
1/4 tsp freshly ground black pepper

Heat the oil and butter over medium-high heat in a large saucepan or Dutch oven. Add the garlic and cook, stirring, for about 1 minute or until golden in color. Use a slotted spoon to remove garlic from pan and set aside (do not discard).

Add the green beans to the pan and saute 4 to 5 minutes until just crisp tender. Stir in the chicken broth, reduce heat to a simmer and cook uncovered around 10 minutes until beans are tender and most of the broth has evaporated. Stir occasionally during this cooking time.

Stir the garlic into the beans and they are ready to serve.

Yield: 8 servings
Per serving: 91 calories, 6 g fat (2 g sat), 8 mg cholesterol, 245 mg sodium, 8 g carbs, 3 g fiber, 2 g protein
Diabetic Exchanges: 1 1/2 fat, 1 vegetable

SHRIMP PASTA SALAD

3 cups uncooked whole-grain small shell macaroni

1/2 cup sour cream (preferable fat-free)
1/2 cup olive oil mayonnaise
1/4 cup horseradish sauce
2 tbsp grated onion
1 1/2 tsp seasoned salt
3/4 tsp freshly ground black pepper
1 lb peeled and deveined cooked small shrimp
1 large-size cucumber, seeded and chopped
3 celery ribs, sliced thin
Lettuce leaves for lining serving bowl, optional

Cook macaroni according to package directions; drain in a colander and rinse with cold water.

Meanwhile, in a large bowl, mix the sour cream, mayonnaise, horseradish sauce, onion, salt and pepper; stir in the shrimp, cucumber, celery and drained pasta.

Keep refrigerated until ready to serve.

To serve, line a serving bowl with lettuce leaves and place salad in bowl.

Yield: 12 servings
Per serving: 239 calories, 20 g carbs, 1 g fiber, 11 g protein
Diabetic exchanges: 2 fat, 1 starch, 1 lean meat

FILE PHOTO

TOMATO-ZUCCHINI SALAD

7 large tomatoes (preferably heirlooms), cut into wedges

3 medium-size zucchini, cut in half lengthwise and thin slice thin
2 medium-size yellow bell peppers, sliced thin
1/3 cup cider vinegar
3 tbsp olive oil
1 tbsp Splenda granulated
1 tsp salt
1 tbsp minced fresh basil
1 tbsp minced fresh parsley
1 tbsp minced fresh cilantro

Combine the tomatoes, zucchini, and bell peppers in a large bowl.

In a small bowl whisk the vinegar, oil, Splenda, and salt until blended. Stir the basil, parsley, and cilantro into the dressing. Drizzle over the salad and toss gently to coat.

Note: File Photo

BLUEBERRY LOAF

When you really want a sweet bread and have your blood sugar under control, you might want to try this blueberry bread. This is a one slice a day treat. Share with family and/or friends or freeze separate slices is ziplock freezer bags to remove one at a time.

1 3/4 cups white whole-wheat flour
1/2 cup shreds of wheat bran cereal
2 tbsps + 2 tsps Splenda Brown Sugar Blend
2 tsps baking powder
1/2 tsp baking soda
1/2 tsp salt
3/4 cup unsweetened orange juice
1 egg
1 tbsp canola or olive oil
1 cup fresh blueberries
vegetable oil spray

Preheat oven to 350 degrees. Spray an 8 1/2 x 4 1/2 x 3-inch loaf pan with the vegetable oil spray; set aside.

Combine flour, Splenda, wheat bran cereal, baking powder, baking soda, and salt in a medium bowl. Stir the mixture until well combined. Set aside.
In a large bowl, combine orange juice, egg, and oil. Beat this mixture at medium speed of an electric mixer until well blended. Gradually add in the flour mixture, stirring just until moistened. Gently fold in the blueberries. Spoon the batter into the prepared pan. Bake at 350 degrees for 50 minutes or until a wooden toothpick inserted in the center comes out clean. Cool in the pan for 10 minutes then remove from the pan and finish cooling on a wire rack.

16 slices at 85 calories, 15 g carbs, 2 g protein per slice