BANANA-NUT-SOUR CREAM MUFFINS

1 cup Splenda granulated

1/4 cup canola or coconut oil
1/4 cup unsweetened applesauce
2 eggs
1 cup white whole-wheat flour
1/2 cup garbanzo bean flour
1 tsp baking soda
1 tsp salt
1 1/4 cup mashed ripe bananas
1/2 cup low-fat sour cream
2 tsp vanilla extract
1/2 cup chopped pecans or walnuts

Preheat oven to 350 degrees.

Using a large spatula or wooden spoon, mix the Splenda with the oil and applesauce until creamy. Add the eggs and beat together well.

Combine the two flours with the baking soda and salt; add to the egg mixture and blend together well.

Add the bananas, sour cream, and vanilla extract; stir until well blended. Stir in the nuts.

Divide batter equally into 18 muffin cups that have been sprayed with nonstick cooking spray.  Bake at 350 degrees approximately 25 minutes or until a wooden toothpick inserted in the center comes out clean.

NOTE: Muffins are a bread-type item. Only 1 per day. Share with family and friends or place into individual ziptop freezer bags and pull one out as desired.

I was out of pecans so these don't have nuts but they were still very tasty.

GARLICKY SPINACH SALAD

1 lb fresh spinach

2 fresh tomatoes, sliced
6 scallions, trimmed and thinly sliced

1 cucumber, sliced
5 tbsp plain Greek yogurt

2 tbsp extra-virgin olive oil
2 garlic cloves, minced
1/2 tsp dried thyme
Fresh ground black pepper

Wash spinach, remove stems and dry. Tear into pieces and place in salad bowl. Add tomatoes and scallions and use hands to combine with spinach. In a small mixing bowl, combine yogurt, oil, garlic, thyme and pepper. Add dressing mixture to the spinach mixture and mix well.

Note: File Photo

KETO CINNAM0N CHOCOLATE CHIA PUDDING

 I do not follow or recommend a KETO diet but do see some worthwhile recipes from time to time. This is one of them. It is from WARRIOR made KETO Sweet Treats.

2 tsp unsweetened cocoa powder

1/2 tsp ground cinnamon

2 tbsp chia seeds

1/3 cup coconut milk

1/8 tsp vanilla extract

Stevia, to taste

Combine all ingredients in a bowl until blended. Pour mixture evenly divided into 2 small bowls or jars.

Refrigerate 4 hours before serving.

Yield: 2 servings

Per serving: Calories 167, fat 14 g, total carbs 10 g (fiber 7 g, net carbs 3 g), protein 4g

CHILI-SPICED CHICKEN

8 skinless, boneless chicken breasts

2 tsp onion powder
1 tsp salt
1 1/2 tsp paprika
1/2 tsp chile powder
Cooking oil spray

Preheat oven to 350 degrees. Combine spices in a small bowl. Sprinkle spice mixture evenly over chicken breasts. Heat a large non-stick skillet over medium-high heat. Spray pan with cooking spray. Add chicken to pan and sauté about 2 minutes on each side. Remove chicken to a shallow baking pan and bake approximately 15 minutes or until juices run clear.

Note: File Photo

CHERRY ANGEL DELIGHT

Note: This is a dessert. Not all diabetics can enjoy dessert. If you are one who can't, skip this recipe and move on. Their is no need to disparage those who can have desserts.

1 sugar-free angel food cake

1 pkg (8 oz) light cream cheese, softened
1 small pkg sugar-free instant vanilla pudding mix
1 tsp vanilla extract
3 tbsp Splenda
1 can lite cherry pie filling or no-sugar-added cherry pie filling
1 small carton sugar-free frozen whipped topping, thawed
1/3 cup chopped pecans, if desired for garnish

Tear cake into bite size pieces and lay on bottom of a 9x13-inch pan. Mix pudding according to package directions and refrigerate until set. Mix cream cheese, vanilla and Splenda into the pudding. Pour mixture over top of cake pieces. Spread pie filling over pudding mixture. Top with whipped topping. Sprinkle chopped pecans over the top. Refrigerate 1 hour before cutting to serve.

file photo

Note: File Photo

SALMON HASH

1 can (15 1/2-oz) can red salmon, drained

2 cups finely chopped, peeled potatoes
2 tbsp butter
3 green onions, finely chopped
1/8 tsp pepper

Remove and discard skin and bones from salmon; flake salmon with a fork and set aside. Sauté potatoes in margarine in a large skillet 15 minutes or until tender. Remove from skillet and set aside. Add green onions to skillet and sauté 2 to 3 minutes. Stir in pepper. Add the potatoes and salmon. Cook over medium heat, without stirring, until thoroughly heated.

Note: File Photo

EASY GARBANZO BEAN SALAD

1 can (15-oz) garbanzo beans, drained and rinsed

1/4 cup chopped fresh parsley
3 green onions, chopped
1 jar (4-oz) pimentos, chopped
1/4 cup red wine vinegar
2 tbsp olive oil
1 tsp salt
1/2 tsp Splenda granular
1/2 tsp freshly ground black pepper

In a medium dish with a cover, combine all the above ingredients. Cover the dish and refrigerate at least one hour. Before serving, be sure lid is on tight and shake gently.

Yield: 4 servings

Be sure to rinse and drain beans.

Note: Be sure to drain and rinse beans.

MEDITERRANEAN TUNA SALAD FROM UNITED HEALTH CARE

 I recently received this recipe from my health insurance company. I hate tuna but it is a good healthy recipe for those who eat tuna so I am sharing it with you.

1 can (3-oz) solid white tuna in water, drained

1 tsp lemon juice

1 tsp extra-virgin olive oil

1/4 cup chopped cucumber

1/4 cup cherry tomatoes, halved

4 Kalamata olives, pitted and chopped

Chopped flat-leaf parsley, optional

Place tuna in a medium bowl. Flake into bite-size pieces. Add remaining ingredients to the bowl and gently stir to combine.

Serving suggestions: serve on a bed or lettuce, inside half an avocado, or inside a crust whole-grain or low carb roll.

Nutrition info is for the salad only: 163 calories, 9 g fat (1g saturated), 30 mg cholesterol, 394 g sodium, 4 g carbs, i g dietary fiber, 2 g sugar, 2 g protein

BLACK CHERRY DESSERT

1 quart black cherries

2 cups water
1 pkg (4-serving size) sugar-free cherry gelatin
1/2 cup chopped almonds
whipped cream for garnish

Pit the cherries and combine the pitted cherries in a saucepan with the water.  Cover over low heat until the cherries are just tender.  Drain the cherries thoroughly but reserve the liquid.  Pour the liquid into a 2-cup measuring cup and add enough water to make 2 cups.

In saucepan, heat the cherry liquid to boiling; remove from heat and stir in the gelatin.  Stir to thoroughly dissolve.  Chill until the mixture is of a consistency similar to egg whites.  Fold in the cherries and the almonds.  Pour into individual dessert dishes or a serving dish.  Chill until firm.  Garnish with whipped cream before serving.

CHOPPED APPLE SALAD

1/2 cup lite mayonnaise

1 tsp Splenda Granulated
1/4 tsp ground cinnamon
3 cups chopped apples
1 cup thinly sliced celery
1 cup halved grapes
2 tbsp toasted chopped walnuts

In a large bowl combine the Splenda with the mayonnaise and cinnamon.  Add the chopped apples, the celery and the grapes; toss to coat well.  Refrigerate approximately 1 hour.  To serve, transfer to a salad bowl lined with lettuce leaves. Sprinkle with the chopped walnuts.

Note: File Photo

COCOA MUFFINS

Note: Muffins are a bread-type product. Diabetics should keep their quantity small and those whose blood sugar is not controlled should skip such products.

1 1/2 cups bran cereal

1 1/4 cups lowfat milk
2 egg whites, lightly beaten
2 tbsp butter, melted
1 1/4 cups white whole-wheat flour
3 tbsp unsweetened cocoa powder
1/3 cup Splenda granulated
1 tbsp baking soda

Preheat oven to 400 degrees.
Line 10 muffin cups with paper liners or spray with nonstick cooking spray; set aside.

In a mixing bowl blend the cereal with the milk.  Stir in the egg whites and butter.  Blend in the flour, cocoa, Splenda, and baking soda, stirring just until blended.

Spoon the batter by heaping 1/2 cupful into each of the prepared baking cups.  Place in center of oven and bake at 400 degrees for 15 to 20 minutes or until muffins are golden brown and a wooden toothpick inserted into the center of muffins comes out clean.

Allow muffins to cool for 5 minutes in the pan.  Remove muffins to cool completely on a wire rack.

Note: This is a file photo.

MIXED SALAD WITH HOMEMADE POPPY SEED DRESSING

2 heads butter lettuce

1 head red leaf lettuce
2 cans (8-oz each) mandarin oranges, drained
1 cup flaked unsweetened coconut
1 cup slivered almonds
Poppy Seed Dressing (recipe follows)

Wash and drain both types of lettuce; break into bite-sized pieces.

In a salad bowl combine the mandarin oranges with the lettuce pieces.  Add some of the dressing and toss lightly.  Sprinkle the coconut and almonds over the top.

POPPY SEED DRESSING
1/4 cup Splenda granulated or equivalent of your favorite sweetener
1 tsp dry mustard
1/2 tsp salt (may be omitted)
1 tbsp poppy seed
1 small onion, chopped fine

1/2 cup white wine vinegar
1 cup canola or olive oil

In a blender container combine the sweetener, dry mustard, salt, onion and poppy seed; process until smooth.  Add the vinegar and oil gradually, processing constantly until smooth.  Store in refrigerator in a jar with a tight-fitting lid.  Shake before applying to salad.

Yield: 1 1/2 cup

File photo (not this recipe) used for reference only.

PITA POCKET DIABETIC SANDWICH

Do you need a portable sandwich for those busy times?   Try this recipe.  This is okay for breakfast on the run, too.

1 Whole-wheat Pita, halved
1/2 cup low-fat cottage cheese
1 small banana, sliced
4-5 walnut halves, chopped

Mix the cottage cheese, banana, and chopped walnuts together.  Divide mixture and use half to stuff each half of the pita pocket.

Approximately 46 g carbs and 21 g protein; a  good percent combination for a diabetic. 46 g carbs is high for a diabetic but this is balanced with almost half as many protein grams. It is recommend diabetic meals have at least 1/3 as many protein grams as carb grams. This exceeds that number. I suggest eating only 1/2 this recipe, making it into 2 servings. 

Note: This picture is not a brand preference.

BAKED APPLES WITH CARAMEL SAUCE

4 large baking apples

1/2 tsp cinnamon
1/8 tsp nutmeg
1/2 cup uncooked oats
1/4 cup raisins, optional based on your blood sugar
2 tbsp butter, softened
1/2 cup sugar-free caramel topping (Smucker's has a good one.)

Preheat oven to 400 degrees. Spray an 8-inch baking dish with nonstick cooking spray.

Wash apples thoroughly and core. Cut a small slice off the bottom is necessary to make apple sit upright. In a small mixing bowl, combine cinnamon, nutmeg, oats, raisins and butter; combine well. Stuff mixture into apples. Cover pan with aluminum foil and bake for 45-50 minutes until apples are tender. Remove from oven and drizzle caramel topping over apples. Serve warm.

file photo

Note: This is not an actual picture of this recipe but a file photo that is similar.

CHICKEN 'N' BROCCOLI BRAID

2 cups cooked chicken breast, cubed

1 cup chopped fresh broccoli
1 cup shredded reduced-fat cheddar cheese
1/2 cup chopped red bell pepper
2 tsp dill
2 garlic cloves, minced
1/4 tsp salt
1/4 cup olive oil mayonnaise
1/4 cup plain Greek yogurt
2 tubes refrigerated reduced-fat crescent rolls
1 egg white, lightly beaten
1 tbsp slivered plain almonds

Preheat oven to 375 degrees. In a large mixing bowl, combine chicken, broccoli, cheese, red pepper, dill, garlic and salt. Stir in mayonnaise and yogurt. Unroll both tubes of crescent roll dough onto an ungreased baking sheet and press together forming a rectangle. Seal seams and perforations. Place chicken mixture down the center third of the dough. On each long side, cut dough 3-inches toward the center and about 1 1/2-inch intervals, forming strips. Bring one strip from each side of filling and pinch ends together to seal. Repeat the process until reaching the end. Pinch ends of loaf on both ends to seal in the mixture. Brush top with egg white and sprinkle almonds over the top. Bake for 15-20 minutes until the crust is golden brown and the filling is heated through.

Yield: 8 servings

Note: This is a file photo

This recipe contains a lot of bread so only one small serving per day is recommended for diabetics. The chicken, egg white and almonds make a reasonable serving okay for most diabetics.

PORK AND APPLE BREAKFAST SAUSAGES

NOTE: I found this recipe in a Diabetes Cookbook from Prevention Magazine several years ago. The picture is a file photo.

1 lb pork tenderloin, cut into chunks
1/2 medium to large apple, peeled and cut into chunks
3/4 tsp poultry seasoning
1/2 tsp paprika
1/4 tsp salt

Put the pork, apple and spices into the bowl of a food processor fitted with a metal blade. Process about 1 minute until finely chopped. Wash hands thoroughly then using hands shape the mixture into 24 patties. Coat tops lightly with vegetable oil spray. Heat a nonstick skillet over medium-high heat. Place patties, sprayed side down, in pan. Cook approximately 5 minutes, turning as needed, until brown and no pink remains. Reduce heat if the patties start to brown too quickly.

This makes 8 servings of 3 patties each. Per serving: 73 calories, 1 g carbs, 12 g protein

After cooking, patties may be kept in refrigerator in a resealable plastic freezer bag for up to 4 days or in the freezer for up to 6 weeks. To reheat, place on a microwave-safe plate, cover loosely with waxed paper or paper towel. Microwave on medium power for 1 minute or until heated through.

STRAWBERRY SPREAD

1 qt fresh strawberries

3/4 cup cold water, divided
2 tbsp lemon juice
1/4 tsp cinnamon
3 tbsp cornstarch
1 cup Equal Sugar-Lite or Splenda Blend

Wash, hull, finely coarsely chop berries. Combine in a small dutch oven or other heavy saucepan, strawberries, 1/2 cup water, lemon juice and cinnamon. Bring mixture to a boil, stirring well. Dissolve cornstarch in the remaining cold water and add to the boiling mixture. Reduce the heat and simmer a couple of minutes or until mixture thickens, stirring occasionally. Remove from the heat and cool. Stir in Equal after mixture has cooled down.

NOTE: This is good spread on toast or used as you might use jelly or jams.

1 tbsp = 11 calories, 3 g carbs, trace protein

File Photo

CHICKEN GREEN SALAD

4 boneless skinless chicken breasts

1 tbsp olive or canola oil
2 tsp chopped fresh thyme or 3/4 tsp dried thyme
1/2 tsp salt
1/2 tsp freshly ground black pepper
8 cups mixed salad greens
1/4 cup reduced-fat balsamic vinaigrette
1 cup cherry tomatoes, halved

Place the chicken breasts between two pieces of plastic wrap and pound into a thickness of 1/2-inch.  Drizzle the oil over the chicken and sprinkle with the salt, pepper, and thyme.

Spray a grill pan with nonstick cooking spray.  Cook chicken on the grill at a medium-high heat for 3 to 4 minutes per side or until the juices run clear.  Chicken is not done until the juices run clear!

Toss the salad greens with the vinaigrette and tomatoes; divide between 4 plates.  Place a chicken breast atop the greens on each plate.

Yield: 4 servings
Per serving: 258 calories, 41 grams protein and 11 grams carbohydrates

Note: Feel free to add fresh mushrooms, bell pepper, etc to suit your taste.

Note: This is a file photo.

SAUTEED BRUSSELS SPROUTS WITH BACON & ONIONS

2 1/2 lbs Brussels sprouts, trimmed

4 slices bacon, cut up
1 tbsp extra-virgin olive oil
1 large onion, diced
4 sprigs thyme or savory + 2 tsp leaves, divided
1 tsp salt
Freshly ground black pepper to taste
2 tsp lemon juice, optional

Bring a large pot of water to a boil. If sprouts are very small, cut in half; otherwise cut into quarters. Cook in the boiling water until barely tender, 3 to 5 minutes; drain.

Meanwhile, cook the bacon in a large heavy skillet over medium heat, stirring, until brown but not crisp, about 3 to 6 minutes. Using a slotted spoon, remove to a paper towel to drain. Pour out the bacon fat, leaving 1 tablespoonful.

Add the oil to the pan and heat over medium heat; add onion and cook, stirring often, until soft but not browned. Reduce heat if necessary to keep from browning, should take about 4 minutes.

Stir in thyme sprigs, salt and pepper. Increase heat to medium high; add sprouts and cook, tossing or stirring occasionally, until tender and warmed through. This should take about 3 minutes. Remove the herbs; add bacon and thyme leaves. Also add lemon juice, if using, and toss to coat sprouts.

Yield: 10 (approximate 3/4 cup) servings

Note: Recipe and photo from Eating Well a few years ago.

DIABETIC-FRIENDLY OATMEAL-BLUEBERRY MUFFINS

I do not recommend muffins as a regular part of a diabetic's diet. However, for special occasions or just to satisfy a longing, this recipe should work for most diabetics whose blood sugar is under control.

1 cup + 2 tbsp white whole-wheat flour

6 ounces uncooked regular oats

1 tbsp baking powder

2 tbsp Splenda Blend

1/2 tsp salt

1 cup lowfat milk

1 egg or 1/4 cup egg substitute

1/4 cup canola or coconut oil

1 cup fresh blueberries

Vegetable cooking spray

1 tsp ground cinnamon

In a medium mixing bowl, combine flour, oats, baking powder, Splenda and salt. Make a well in the center of the mixture.

In a small mixing bowl, combine milk, egg and oil. Add to the well of the dry ingredients. Stir just until dry ingredients are moistened. Gently fold the blueberries into the mixture. Spray 12 muffin cups with vegetable oil spray or line with paper liners. Fill each cup 2/3 full of the batter. Sprinkle cinnamon over the tops of the batter. Bake at 425 degrees for 20 to 25 minutes or until lightly browned.

Note: File Photo