HAM, CHEESE, MUSHROOM SANDWICHES

Yes, we diabetics do enjoy a sandwich from time to time. When you have the urge or need for a sandwich, give this sandwich a try. There are alternatives and the nutritional numbers below.

2 cups sliced fresh mushrooms 

pinch of salt, optional
pinch of freshly ground black pepper
pinch of rosemary
2 tbsp mayo
4 slices white whole-wheat (or your favorite low/no carb) bread, toasted
2 slices (or more) lean ham
2 slices reduced-fat Swiss cheese

Coat a large nonstick skillet with nonstick cooking spray. Heat over medium-high heat and add the mushrooms. Cook, stirring occasionally, for 5 minutes or until lightly browned. Sprinkle with the salt, pepper, and rosemary, stir to combine.

To assemble, spread the mayo on two pieces of the toast. Top each with half the mushroom mixture, 1 slice of ham and 1 slice of cheese. Top with the remaining pieces of toast. Cut each sandwich in half diagonally and serve with a pickle spear, if desired.

Note: This sandwich has a good carb/protein ratio making it okay for most diabetics. Each sandwich has approximately 19 g of protein and 32 g of carbs. Numbers were for 1 slice of ham per sandwich. Adding more ham will increase the protein number, using a low/no carb bread will lower carb numbers. You could also choose to eat half a sandwich with some fresh fruit or veggies.

This is a file photo only.

PENUCHE SQUARES

3/4 cup Splenda granulated 

1/2 cup Splenda Brown Sugar Blend
2/3 cup half and half cream (I use evaporated milk sometimes)
2 tablespoons butter (do not substitute margarine)
1 teaspoon vanilla extract
1/2 cup chopped pecans

Butter the sides of a heavy 2-quart saucepan. Add the Splenda granulated and Splenda Brown Sugar Blend, and cream to the saucepan. Cook the mixture over medium-high heat until the mixture comes to a boil. Reduce the heat to medium-low and continue to cook while stirring frequently, until a candy thermometer reads 236 degrees or mixture reaches the soft-ball stage. This will take approximately 15 to 20 minutes. Remove the pan from the heat. Add the butter and vanilla extract but do not stir. Cool, without stirring, until mixture reaches 110 degrees. This will take about 50 minutes.

When mixture has cooled, add the pecans and beat with a wooden spoon or a mixer with a paddle attachment until the candy thickens and just starts to lose its gloss. Very quickly pour into an 8-inch square pan that has been sprayed with nonstick cooking spray. Spread the candy evenly in the pan. 

Score into 24 squares and cut completely through when firm. The squares in the file photo below are too large for diabetic pieces! Do not over-indulge. This is a treat and may not be suitable to diabetics whose blood sugar is not controlled. 

POTATO SALAD-SLAW

Yes, I realize that title is confusing but read on. This recipe is a unique combination potato salad and slaw, two things many of us diabetics love but try to eat sparingly. Enjoy this dish instead of a helping of potato salad and one of slaw. Note, there is very little protein in this dish so be sure to eat this with a protein item such as a grilled chicken breast, lean pork chop, etc. The nutritional information follows the recipe. 

3/4 lb small red potatoes, halved or quartered (depending on size)
3 tbsp mayonnaise
2 tbsp German-style mustard
3 tbsp cider vinegar
4 cups bagged coleslaw mix
1 celery stalk, sliced thin
1/2 cup thinly sliced green onions
2 slices cooked and crumbled bacon

Place the potatoes in a large saucepan and cover with boiling water; cook 10 to 15 minutes until tender. Drain well in a colander and set aside.

In a large bowl, using a wire whisk, whisk the mayonnaise and mustard together; gradually add vinegar and whisk until smooth. Toss in the potatoes. Add the coleslaw mix, celery, and green onions; toss to coat.

Cover dish and refrigerate for at least 2 hours but up to 24 hours. Toss gently before serving. Sprinkle the bacon over potato/slaw mixture.

Yield: 8 servings
Per serving: 80 calories, 12 g carbs, 2 g fiber, 2 g protein
Dietetic Exchanges: .5 fat, .5 vegetable, .5 starch
Carb Choices = 1

This is a file photo very similar to this recipe. It is important for us diabetics to add the crumbled bacon.

BAKED THREE-CHEESE BEEFY ZITI

This recipe may not work for all diabetics but it should be okay for many. I am able to handle it fine. This should be made for a family meal or to take and share with family and friends. One serving for the diabetic. You could also freeze 1 serving per baggie or freezer-proof container and pull one out when you want it. As I always say, quantity matters very much to the diabetic.

1 pkg (12-oz) uncooked whole-grain (or your favorite low/no carb) ziti pasta

1 lb lean ground beef

1/2 cup sliced or button mushrooms, optional
3 cups sugar-free or low-sugar marinara or pasta sauce
1 pkg (8-oz) shredded mozzarella cheese
1/2 cup freshly grated Parmesan cheese
1 cup ricotta cheese
3 tbsp pesto sauce
1/4 tsp crushed red pepper
Fresh grated Parmesan cheese

Cook pasta according to pkg directions; drain.

While pasta cooks, brown the ground beef in a nonstick skillet and drain well.

In a large mixing bowl combine the cooked pasta with the browned beef and mushrooms, if using.  Add the 2 cups of the marinara sauce, half the mozzarella cheese, half the Parmesan cheese, the ricotta cheese, pesto sauce and red pepper.  Stir until well blended.

Spray a 9 x 13 x 2-inch baking dish with nonstick cooking spray.  Spoon the ziti-beef mixture into the baking dish.  Spoon the last cup of marinara sauce over the casserole.  Sprinkle with the remaining halves of the Mozzarella and Parmesan cheeses.

Bake the casserole at 400 degrees for 30 minutes or until the cheeses are melted and the casserole is bubbly.  Serve with additional grated Parmesan cheese.

Yield: 6 to 8 servings

 Note: File Photo

CINNAMON BAKED CUSTARD

2 large eggs

2 cups low-fat milk
1/3 cup Splenda Granular
1/4 tsp salt
Dash of ground ginger
1/8 to 1/4 tsp ground cinnamon

Note: Cinnamon is a blood sugar stabilizer so I recommend the 1/4 teaspoon. However, if you aren't fond of cinnamon start with a dash and work your way up. Diabetics should eat cinnamon daily.

Preheat oven to 350 degrees.
Grease 4 8-ounce custard cups; set in a 9 x 13-inch baking dish or pan.

In a bowl, whisk the eggs, milk, Splenda and salt until well blended. Pour the custard evenly into the 4 prepared cups; sprinkle the tops with the ginger and cinnamon.

Pour hot water 1/2-inch deep on the baking pan.

Bake custards at 350 for 50 to 55 minutes or until a knife inserted in the centers comes out clean.

Remove the cups from the water to a wire rack to cool.

Custard may be served warm or cold. Top with a few fresh berries, if desired.

Leftovers should be refrigerated.

Note: File Photo

ZUCCHINI & TOMATO FRITTATA

2 tbsp olive or canola oil 

1/2 tsp black pepper
1/2 tsp basil
1/2 tsp thyme
6 whole green onions, chopped fine
1 large egg
3 large egg whites
1 large zucchini, halved lengthwise and cut into slices
2 garlic cloves, finely minced
1 can (16-oz) low-sodium diced tomatoes, drained*
1 cup shredded mozzarella cheese

Preheat oven to 350 degrees.

In a nonstick 10-inch skillet that has an ovenproof handle, heat oil over medium heat about 1 minute. Add green onions and cook until soft. Be sure to cook uncovered. Add the garlic, zucchini, tomatoes, basil, thyme, and pepper. Mix and cover, continuing to cook 3 minutes.

In a small bowl whisk together egg & whites; blend into the skillet and sprinkle with cheese. Place in the oven uncovered; bake just until set - about 5 minutes or until golden.

*Or use equal amounts of fresh tomatoes, chopped.

Yield: 4 servings
Per serving: 10 g carbs, 13 g protein

Note: This photo from the Food Channel is used for reference only.

This is not their recipe!

BANANA SPLIT PIE

1 baked 9-inch sugar-free pie crust (there are several diabetic-friendly pie crusts on the market or make your own with your choice of low/no carb products)

1 pkg (4-oz) sugar-free instant vanilla pudding mix
2 cups low-fat milk
2 bananas, sliced
1 can (15-oz) can crushed pineapple in its own juice
1 carton (8-oz) sugar-free frozen whipped topping, thawed
1/2 cup pecans, chopped

Drain the pineapple well and pour the juice over the bananas; drain.

In a bowl, pour the milk into the pudding mix and beat with a wire whisk 5 minutes or until thickened. Pour pudding into the prepared crust. Place the sliced bananas over the pudding. Sprinkle the pineapple over the drained bananas. Spread the whipped topping evenly over the pineapple and sprinkle the pecans over the top. Chill for at least an hour before cutting to serve.

For garnish purposes only, you may place a long-stemmed maraschino cherry in the center of the pie.

Yield: 8 servings (1 slice for you, share the rest) Diabetics should never eat dessert after a medium to high carb meal!

Note: File Photo

MUSHROOM BISQUE

3/4 lb fresh mushrooms, sliced 

1 garlic clove, minced
1/3 cup onion, finely chopped
1/2 cup butter
2 tbsp fresh lemon juice
4 tbsp white whole-wheat flour (or your favorite no/low carb substitute)
1 tsp salt
4 cups chicken broth
1/4 tsp freshly ground black pepper
2 cups  cream
fresh chopped parsley

In a 2-quart saucepan, melt the butter; add the mushrooms, garlic, and onion sautéing 5 minutes. Add the lemon juice. Blend in the flour then gradually stir in the broth. Add the salt and pepper. Cook soup, stirring constantly, until the soup is slightly thickened. Stir in the cream, heat thoroughly, but do not boil. Garnish with the chopped parsley.

Yield: 4 to 6 servings.

Note: This is a file photo of a similar recipe.

"SWEET" 'N' SPICY SNACK MIX

When you really want a snack, try a handful of this. It doesn't sound diabetic-friendly but if you read the nutritional facts below, you will see it is okay once in awhile.

3 cups crispy rice cereal squares

2 cups toasted O-shaped cereal
2 cups small twisted or thin stick pretzels
1 cup oyster crackers 
1 cup dry roasted peanuts
1 egg white
1/2 cup Splenda granular
1 tbsp Worcestershire sauce
1 tbsp paprika

Preheat oven to 300 degrees.
Spray a 10 x 15-inch baking or jellyroll pan with nonstick cooking spray; set aside.

Combine the cereals, pretzels, crackers, and peanuts in a large bowl.

Beat the egg white until foamy and stir in the Splenda, Worcestershire sauce, and paprika. Pour the mixture over the cereal mixture in the large bowl; toss to coat well. Spread the mixture out in a single layer on the prepared baking sheet.

Bake for 20 to 25 minutes at 300 degrees. Stirring mixture every 10 minutes during baking. Allow to cool before serving.

Note: May be stored in an airtight container.

Yield: 16 servings
Per serving: Approximately 140 calories, 17 g carbs, 4 g protein, 1 g sugar, 2 g fiber, and 300 mg sodium.

Note: I have never taken a picture of this and the following one is the closest I could find. However it is not this exact recipe.

OAT BRAN PANCAKES

1 cup oat bran hot cereal, uncooked 

1/2 cup white whole wheat flour (or equivalent of your favorite no carb/low carb substitute)
1/4 cup Splenda Granular
1 tsp baking powder
1/2 tsp baking soda
dash of salt
2 cups buttermilk
1/4 cup egg substitute*

Heat a nonstick griddle or large skillet over medium to medium high heat.

In a large mixing bowl, combine the oat bran, flour, Splenda, baking powder, baking soda, and salt; set aside.

In a smaller mixing bowl, beat the buttermilk and egg substitute together using a wire whisk. Pour this mixture over the dry mixture in the other bowl. Stir mixtures together only until mixtures are just blended without large lumps.

Pour approximately 1/4 cup of the batter, per pancake, onto the hot griddle. Cook until pancakes are puffed, browned, and slightly dry around the edges. Flip and cook until the second side is browned.

Serve with your favorite low-sugar or sugar-free syrup, fresh fruit, etc.

*1/4 cup egg substitute is equal to 1 whole egg in a recipe.

Yield: 6 servings
Per serving: 130 calories, 20 g carbs, 7 g protein, 2 g (1 g sat)fat, 2 g fiber, 5 mg cholesterol, 4 g sugar
NOTE: The above nutritional information is for the pancakes only; does not included any toppings. 

FILE PHOTO

Note: File Photo

VENISON SWISS STEAK

2 lb venison round steak

1/4 cup white whole-wheat flour (or almond flour)
2 tsp salt
1/2 tsp freshly ground black pepper
1 tbsp coconut or olive oil
2 medium onions, sliced
2 celery ribs, diced
1 cup sliced carrots
2 cups fresh tomatoes, chopped*
1 tbsp Worcestershire sauce

Combine the flour, salt, and pepper in a pie plate; dredge steak in the mixture.

Heat oil in a large nonstick skillet; add the steak and brown on both sides.

Place the browned meat in a slow cooker; add the remaining ingredients to the cooker.

Place lid on cooker and cook on low for 7 to 8 hours or until meat is tender and cooked through.

*May substitute low-sugar stewed tomatoes for the fresh tomatoes.

Yield: 6 servings
Per serving: 277 calories, 14 g carbs, 39 g protein
Diabetic exchanges: .5 starch, 2 vegetables, 4 very lean meat, 1 fat

Note: This is a file photo

LEMON AND HERB CHICKEN BREASTS

4 (approx 1 lb total) boneless skinless chicken breast halves 

1 egg, beaten
white whole-wheat flour for coating chicken
3 tablespoons butter
1 envelope (from a 2 envelope box) Golden Herb with Lemon Soup Mix
1 cup water
4 lemon slices
Hot cooked brown rice or whole-wheat noodles(or your favorite low carb/no carb product)

Dip the chicken pieces in the egg then coat very lightly in flour.

Melt the butter in a 12-inch skillet over medium-high heat. Add the chicken breasts and brown in the butter.

Mix the soup mix with the water and add to the skillet with the chicken. Place a lemon slice on each chicken breast. Bring to a boil and simmer for 10 to 15 minutes or until the chicken in thoroughly cooked.

Serve chicken and sauce over the hot rice or noodles.

Yield: 4 servings

Note: File Photo

PEANUT BUTTER CHOCOLATE CHEESECAKE CUPS

CRUST: 36 low-fat, sugar-free chocolate wafer cookies 

1/4 cup Splenda granular
5 tbsp light butter, melted

PEANUT BUTTER CENTER: 1/2 cup Splenda granular
3 tbsp reduced-fat peanut butter
3 tbsp low-fat cream cheese

CHOCOLATE FILLING: 4 oz unsweetened chocolate
8 oz low-fat cream cheese
1 3/4 cup Splenda granular
1/2 cup skim milk
1/2 cup egg substitute
1 tsp vanilla extract
2 oz sugar-free dark chocolate, melted; optional

Preheat oven to 350 degrees.

CRUST: Crush cookies into fine crumbs by placing in a large zip-lock type bag, sealing and crushing with a rolling pin. Place in small bowl, add Splenda and butter. Mix and set aside.

CENTER: Mix Splenda, peanut butter and cream cheese together well in a small mixing bowl and set aside.

FILLING: In a small saucepan, over low heat, melt unsweetened chocolate. Set aside. Place cream cheese and Splenda in small mixing bowl and beat until soft. Slowly add milk. Mix using a wire whisk, until smooth. Add melted chocolate and stir to mix. Add egg substitute and vanilla. Mix well.

TO ASSEMBLE: Place 24 mini foil baking cups on a sheet pan. Divide crust mixture evenly between the cups. Press into bottom of cups. Place 1/2 teaspoon of the peanut butter mixture in the center of each crust. Spoon chocolate filling into cups over the peanut butter mixture and crust. Firmly tap pan on countertop to get rid of any air bubbles. Bake 10-15 minutes or until slightly firm to touch. Chill 2 hours before serving. Drizzle melted chocolate over tops if desired.

Note this is a file photo.

As I always say with "sweets" or dessert recipes, this will not work for all diabetics! If your blood sugar is under control and YOU know how to limit yourself to one or two a day, then give this a try and have a Reese's Cup-type candy to enjoy. Share with family, friends, co-workers, etc so you aren't tempted to over-indulge.

STRAWBERRY FUDGE BALLS

If you are looking for a Valentine treat, you might want to give this recipe a try. But diabetics remember this is a treat so quantity matters!

1 pkg (8 oz) light cream cheese, softened 

6 oz sugar-free chocolate pieces, melted
3/4 cup sugar-free cookies ie vanilla wafers or shortbread, crushed into crumbs
1/4 cup sugar-free strawberry preserves, seedless or strained
chopped plain almonds or pecans for rolling

Combine the melted chocolate with the softened cream cheese and mix until blended. Stir in cookie crumbs and preserves. Chill overnight. 

Remove from refrigerator and shape into 1-inch sized balls. Roll balls in the crushed nuts.

Note: May substitute cocoa powder for the nuts, if desired. Remember, however, that nuts are very healthy for diabetics.

Note: File Photo

LEMONY CHICKEN RICE SOUP

3 cans (13 to 14-oz each) condensed chicken broth

2 tbsp minced fresh parsley
1/2 tsp tarragon
1 tsp grated lemon peel
3 large eggs
1/3 cup lemon juice
2 cans (5-oz each) premium chunk white chicken, drained, shredded
1 cup cooked wild rice

In a medium saucepan, simmer the chicken broth with the parsley, tarragon, and lemon peel over medium heat for 15 minutes.

Meanwhile beat the eggs and lemon juice until light and frothy. Slowly beat in 1 cup of the hot broth then pour the mixture into the saucepan with remaining broth. Reduce the heat to low and add the chicken and rice. Stir constantly until the mixture thickens slightly, about 3 to 4 minutes. Do not boil the soup.

Yield: 4 servings

Note: File Photo shown with white rice but diabetics should eat wild rice.

CITRUS CHICKEN WITH ALMONDS

Note: Almonds are a heart-healthy food and should be in everyone's diet. 

4 (1 lb total) boneless skinless chicken breasts
3 tbsp fresh orange juice
2 tbsp fresh lemon juice
1/2 cup chicken broth
3 tbsp Splenda granulated
1 1/2 tsp cornstarch
1 tbsp butter
1 tbsp chopped chives
1 tbsp chopped fresh parsley
1/4 cup raw sliced almonds, toasted

Preheat the oven to 425 degrees.

Place the chicken breasts on an ungreased baking sheet. Using 1 tablespoon of the orange juice, brush the chicken breasts. Place in the oven and bake at 425 degrees for 15 to 20 minutes or until cooked through.

In a small saucepan, combine the remaining orange juice, lemon juice and chicken broth.

In a small bowl, combine the Splenda and cornstarch; stir into the broth and juice mixture. Heat over medium heat until mixture starts to boil. Reduce heat to low and simmer for 8 to 10 minutes until slightly thickened. Remove pan from the heat; whisk in the butter. Stir in the chives and parsley.

To serve, place the baked chicken on serving platter. Pour the sauce over the chicken and sprinkle the toasted almonds over all.

Yield: 4 servings
Per serving: Approximately 220 calories, 8 g carbs, 28 g protein, 6 g sugar
Dietary Exchanges: 1/2 starch, 4 lean meats

Note: File Photo

EASY BLUEBERRY PARFAIT

This is a "throw it together quickly" recipe for the busy diabetic. This parfait is made with ready-to-eat pudding cups but you can make your own if you want. It is a great treat for any diabetic but an especially fancy treat for children with diabetes.

4 containers (3 to 4-oz each) sugar-free ready-to-eat pudding
4 tsp no-sugar-added raspberry preserves
2 cups fresh blueberries
4 sugar-free vanilla wafers

Empty the puddings into a small bowl. With a rubber or silicone spatula, gently stir the preserves into the pudding.

To assemble the parfaits: Into each of 4 parfait glasses, place 1/4 cup of the fresh blueberries. Using half of the pudding mixture, top the blueberries. Top the pudding mixture with the remaining blueberries, then finish off with the remaining pudding mixture. Top each of the parfaits with a vanilla wafer.

SAND TARTS

 As always when I post 'sweet' recipes, let me remind you that not all diabetics can handle such recipes. If you are one who cannot, please don't critize those who can. Remember quantity is key. Do not over-indulge!

1 cup butter, softened 

1/4 cup Splenda, granulated
2 cups white whole wheat flour*
2 tsp vanilla extract
1 cup chopped pecans
2 tbsp Splenda, granulated
2 tsp cornstarch

Preheat oven to 350 degrees. 

Line cookie sheet/s with parchment paper; set aside.

Beat butter and 1/4 cup Splenda granulated at medium speed with electric mixer about 2 minutes until creamy. Gradually add flour, beating at low speed until blended. Stir in vanilla and pecans. Shape into 1-inch balls and place onto cookie sheets. Bake 20 minutes; remove from oven; when just cool enough to handle, roll in powdered sugar replacement and place on wire racks to cool.

To make a diabetic or "fake" powdered sugar from Splenda:Process 2 tablespoons cornstarch  and 3/4 cup Splenda granular in a blender or food processor until it is the texture of powdered sugar. Roll cookie balls in mixture. Swerve also has a powdered product you may want to try.

*You may want to use 1 cup white whole wheat flour and 1 cup of your favorite low/no carb flour alternative. Make whatever adjustments your alternative flour may call for.

Note: File Photo

PRIMAVERA PORK CHOPS

4 bone-in pork chops 

2 slices turkey bacon, cut into pieces 

3/4 lb fresh green beans, trimmed 

2 tbsp water 

1 tbsp reduced-sodium soy sauce 

2 tsp canola or olive oil 

3 tbsp no-sugar-added apple butter 

3 tbsp water 

1 cup cherry tomatoes 

In large nonstick skillet cook the bacon according to the package directions; set aside. 

While the bacon cooks, put the green beans into a 2-quart casserole dish with a lid. Add the 2 tablespoons of water and cook on high for 4 to 5 minutes, stirring once. Drain the beans and set aside. 

Brush the soy sauce onto the pork chops. Using the same skillet you used for the bacon, heat the canola or olive oil over medium heat. Add the pork chops and brown them on both sides. 

Once the chops are browned, add the apple butter and the 3 tablespoons of water and reduce the heat to low. Simmer the mixture and chops, covered, for 5 minutes. 

Add the drained green beans, tomatoes, and cooked bacon to the skillet and cook, uncovered, around 5 minutes until heated through and chops are done. 

4 servings of 1 pork chop and 1 cup of the veggie mixture. 

Per serving: 307 calories, 7 g (3 g sat)fat, 83 mg chol, 309 mg sodium, 26 g carbs, 4 g fiber, 33 g protein 

Diabetic exchanges: 1 veg, 1 1/2 carbs, 4 lean meat 

Carb choices: 2

Note: File Photo

BLUEBERRY BOTTOM PIE

Two or three decades ago I saw an old Jello advertisement for a blueberry bottom pie. I clipped it and saved it. Many years later I came across it after my diabetic diagnosis. It gave me the idea to make a diabetic blueberry pie. Following is the result of my experiment. It is pretty tasty.

This pie is a dessert and not all diabetics can handle dessert. If this is not for you, I am sorry. Do not criticize those who can eat it. As with all other desserts, diabetics must use common sense and restrict their quantity. One piece per day. Share the rest with family and friends.

2 pkgs (4-serving size each) sugar free vanilla cook and serve pie filling and pudding mix, divided
1 1/4 cups low-fat milk
1 1/2 cups fresh blueberries, pureed down to 1 cup
1/2 tsp ground cinnamon (use a rounded teaspoon as cinnamon is good for blood sugar)
1 baked 9-inch sugar-free pie shell (best to make your own with white whole-wheat flour or your favorite low carb flour)

2 tsp grated lemon zest
3 1/2 cups frozen whipped topping, thawed (use lite or sugar-free whipped topping)
fresh blueberries for garnish, if desired

Combine 1 package of the pudding and pie filling mix with the 1/4 cup milk, the pureed blueberries, and the cinnamon. Cook and stir constantly over medium to medium-high heat until the mixture comes to a full boil. Pour the mixture into the baked pie shell; chill while you prepare the other pudding mix.

Prepare the other package of pudding and pie filling mix with the remaining cup of milk as the package directs. Stir in 1 teaspoon of the lemon zest. Pour pudding into a small bowl and cover with plastic wrap. Chill for about an hour until cold.

Fold 1 cup of the whipped topping into the vanilla pudding and spoon mixture over the blueberry mixture. Combine the rest of the whipped topping with the remaining teaspoon of lemon zest and spoon over the pie filling. Freeze for 1 hour or chill in refrigerator for at least 3 hours before serving.

Garnish with the fresh blueberries, if desired.

NOTE: You can make your own crust using crushed sugar-free vanilla wafers mixed with enough butter to hold shape pressed onto the bottom and up sides of a 9-inch pie pan, if desired.
This photo is from the old Jello advertisement.

YUMMY PUMPKIN WAFFLES

1 cup white whole wheat flour

1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
3/4 tsp ground cinnamon
1/2 tsp ground ginger
1/8 tsp ground nutmeg
2 tsp canola oil
1 tsp molasses
1/4 cup canned or cooked pumpkin
1 cup buttermilk
1 large egg
2 tbsp Splenda granulated
sugar-free maple-flavored syrup  or Swerve powdered sugar to sprinkle on top

Preheat the waffle iron according to the manufacturer's directions; spray lightly with nonstick cooking spray.

Combine the flour, baking powder, baking soda, salt, cinnamon, ginger, and nutmeg in a large mixing bowl; set aside.

In a small mixing bowl, combine the canola oil, molasses, pumpkin, and buttermilk; set aside.

In a medium mixing bowl, whisk together the egg and Splenda until blended. Add the buttermilk mixture while whisking and whisk until blended. Add this mixture to the dry ingredients in the large bowl; stir just until moistened. Do not overmix!

Pour the batter into the hot waffle iron and bake approximately 5 minutes.

Serve the hot waffles with some butter and the maple-flavored syrup, if desired.

*Or omit and use a full cup of all-purpose flour.

Yield: 6 waffles
Per waffle: 160 cal, 5 g protein, 32 g carbs, 3 g (1 g sat)fat, 3 g sugar, 400 m sodium
Diabetic exchanges: 2 starches, 1/2 fat

Note: I personally recommend that diabetics eat a protein item with waffles or pancakes. Add a strip or two of bacon or a sausage pattie or link.

Note: File Photo