CILANTR0-PICKLED RED ONION

1/2 cup apple cider vinegar

1 tbsp granulated Splenda or your favorite sugar substitute

1 tsp kosher salt

1 garlic clove, halved

1 large red onion, sliced thin (2 cups)

2 tbsp roughly chopped fresh cilantro

1 tbsp extra-virgin olive oil

Combine vinegar, 1/2 cup water Splenda, salt, and garlic in a 16-oz jar, cover tightly with lid. Shake until Splenda is dissolved.  Add onion, cover with lid and let stand at least 20 minutes.

May be refrigerated up to two weeks. Just before serving, drain and toss with the cilantro and olive oil.

Yield 8 servings

This is a recipe I saw in Real Simple a few years ago and redid it to be more diabetic-friendly. The photo is theirs.

GRAHAM CRACKER PIE CRUST FOR DIABETICS

1 1/4 cups graham cracker crumbs

3 tbsp Splenda granulated
6 tbsp butter, melted

Combine crumbs and sugar in a medium bowl.  Stir in the melted butter until well blended.  Press mixture onto the bottom and sides of a 9-inch pie plate.  Chill 1 hour before filling with your favorite pie filling.

NOTE: This is not a sugar-free pie crust. The graham crackers have 6 grams of sugar per 5 tablespoon. By using the Splenda instead of sugar, this recipe becomes more diabetic-friendly than a regular graham cracker crust. Fill with a sugar-free filling.

Note: File Photo

ACORN SQUASH WITH APPLES& & NUTS

1 acorn squash, cut* into 4 pieces, seeds removed

1 large Granny Smith apple, peeled, cored, diced

3/4 tsp Splenda brown sugar blend

1 tbsp butter, melted

1 tbsp chopped pecans or walnuts

1/4 tsp salt

1/4 tsp ground cinnamon

Place squash pieces in a slow cooker, peel side down.

In a small bowl, combine apples, Splenda brown sugar, butter, nuts, salt, and cinnamon. Scoop evenly into the squash wedges. Cover and cook on low setting 5 hours or half that on high setting. Squash is ready when skin begins to pucker and the flesh is fork tender.

*Before attempting to cut squash, place in microwave and cook on high 1 to 2 minutes. This will soften the skin so cutting will be easier.

file photo for reference

LEMON AND PARSLEY LINGUINE

1/2 lb whole-wheat or your favorite low/no carb linguine

3 tbsp extra-virgin olive oil
2 medium cloves garlic, pressed
1 tsp finely grated lemon peel
2 tbsp chopped fresh flat-leaf parsley
2 tsp fresh lemon juice

2 tbsp shredded mozzarella cheese, optional

Cook linguine in large pot of boiling salted water until tender but firm, stirring occasionally. Drain, reserving 1 cup of the liquid.

Meanwhile heat the olive oil in a large skillet over medium heat. Add garlic and sauté until golden, approximately 1 minute. Add the lemon peel and cook about a half minute. Remove from the heat.

Add the well drained linguine to the garlic skillet. Return to the heat and mix in the parsley. Add the lemon juice and 1/2 cup of the reserved liquid. Season with salt and pepper, if desired. Toss until heated through. Add more of the reserved liquid, if needed.

Sprinkle with the cheese, if using.

Yield: 4 servings

Notes: I suggest a small serving of lean meat for protein with this pasta.
Whole-wheat pasta works fine for me. My son-in-law who is also a diabetic uses vegetable pastas. Choose what works best for you!

Note: File Photo

SLOW COOKER PORK AND PEPPER STEW

3 tbsp white whole-wheat flour*

3 garlic cloves, minced
1/2 tsp dried marjoram
1/2 tsp rubbed sage
1/2 tsp salt
1/2 tsp freshly ground black pepper
1 1/4 lbs boneless pork loin, trimmed and cut into cubes of approx. 1-inch
2 tsp olive or canola oil
1 green bell pepper, cut into thin strips
1 red bell pepper, cut into thin strips
1 yellow bell pepper, cut into thin strips
1 1/2 cups canned crushed tomatoes
1/4 cup low-sodium chicken broth
Preheat broiler.
Spray a large rimmed baking sheet with nonstick cooking spray.

In a medium bowl combine the flour, garlic, marjoram, sage, salt, and black pepper; add the cubed pork and toss to coat. Shake pork cubes to remove excess flour and place in a single layer on the prepared baking sheet. Reserve the flour. Drizzle the oil over the pork and broil 5-inches from the heat, turning frequently, until light brown (about 10 minutes).

Place the browned pork along with any juices to the slow cooker or crock pot. Stir in the bell peppers, tomatoes, chicken broth, and the reserved flour mixture until smooth. Place lid on the cooker and cook 3 to 4 hours on high or 6 to 8 hours on low, until the meat is tender.

Delicious served with brown rice, cauliflower rice or whatever works for you. 

*Diabetics should always avoid refined white flour. Always use a whole-grain flour, almond flour, etc.

file photo

Note: File Photo

DIED AND WENT TO HEAVEN CHOCOLATE CAKE

Note: Not all diabetics can enjoy cake. If you are one of those do not criticize those who can. Those who can must limit themselves to a small quantity on an occasional basis.

1 3/4 cups all-purpose flour (Note from Linda: I recommend diabetics use only whole grain flour such as white whole-wheat or their favorite low or no carb substitute. Sifting whole-grain flour will give you a lighter product)
1/2 cup Splenda or Stevia granular
1/2 cup Splenda brown sugar blend

3/4 cup cocoa powder
1 1/2 teaspoons baking powder
1 1/2 teaspoons baking soda
1/2 teaspoon salt
1 1/4 cups low-fat buttermilk
1/4 cup vegetable (I recommend olive oil)
1/2 cup Egg Beaters egg substitute (2 large eggs may be substituted)
2 1/2 teaspoons vanilla extract
1 cup hot strong black coffee

Directions:

Preheat oven to 350 degrees F.

Grease a deep cake pan or bundt with non-stick cooking spray, set aside.

Blend flour, SPLENDA® Granulated Sweetener, SPLENDA® Brown Sugar Blend, baking powder, baking soda, cocoa powder and salt in large mixing bowl.

Combine buttermilk, oil, EggBeaters, vanilla extract, and coffee in a small bowl.

Add flour to mixture, using an electric mixer on medium speed, mix until Smooth (about 2 minutes).

Pour batter into cake pan or bundt pan.

Bake for 35 minutes, until an inserted toothpick in center of cake comes out clean. Let cool in pan for 5 minutes.

Source www.food.com for the original recipe which I have altered for us diabetics

This is a file photo used for reference only!

PEANUT STUFFED PORK CHOPS

1 cup whole-grain herbed croutons

1/2 cup finely chopped peanuts
2 tbsp instant minced onion
2 tbsp snipped parsley
1 tsp crushed red chili pepper
1/3 cup butter, melted
1 tbsp water
3/4 tsp salt
8 loin pork chops, 1 1/4-inch thick cut with pockets
1 tsp salt
1/4 tsp black pepper
1 jar (10-oz) sugar-free apple jelly
2 tbsp lemon juice

In a medium bowl mix the croutons, peanuts, onion, parsley, and chili pepper. Stir together the melted butter, water, and 3/4 teaspoon salt; pour over the crouton mixture and toss to moist all.

Trim any excess fat from the pork chops; season with the 1 teaspoon salt, and the pepper. Stuff the pork chop pockets with the crouton mixture. Close the openings with skewers.

Heat the apple jelly and lemon juice just to boiling, stirring constantly.

Place the pork chops on grill 4-inches from heat on outdoor grill). Cook 1 hour or until done, turning every 15 minutes and basting with the jelly-lemon mixture during the last half of the grilling time.

Yield: 8 servings

Note: 1 chop with a small green salad or steamed broccoli is a meal!

file photo for reference

CHUNKY BLACK BEAN-SWEET POTATO CHILI

 2 tsp olive oil

1 cup chopped onion
1 red bell pepper, diced
1 green bell pepper, diced
4 garlic cloves, minced
1 tsp chili powder
1 can (14-oz) fire-roasted diced tomatoes, do not drain
1 tbsp minced chipotle chilies
1 small (approx. 8 oz) sweet potato, peeled and chunked
1 can (15-oz) black beans, rinsed and drained
1/2 cup chopped cilantro, optional

In a large saucepan over medium heat, heat the oil. Add the onion and cook, stirring, for 5 minute. Add bell peppers, garlic, and chili powder; cook while stirring for about 2 minutes.

Add the tomatoes with juice, chipotle chilies and the sweet potato; bring to a boil. Cover the saucepan and simmer over medium-low heat for 15 minutes. Stir in the black beans; cover and simmer another 8 to 10 minutes or until sweet potatoes are tender. (Mixture will be thick. If you want, you can gradually stir in water to thin to your preferred consistency.)

To serve, sprinkle with chopped cilantro, if desired.

Yield: 4 to 5 servings

NOTE: By scrubbing the sweet potato well instead of peeling, you will retain more nutrients.

Note: File Photo

BANANA NUT BREAD

3 large well-ripened bananas

1 egg or 1/4 cup egg substitute
1/2 cup sugar-free applesauce
1/3 cup low-fat milk
1/3 cup Splenda Blend
1 tsp. salt, optional
1 tsp. baking soda
1/2 tsp. baking powder
1 1/2 cups white whole-wheat flour
1/2 cup chopped walnuts or pecans

Preheat oven to 350 degrees. Mash bananas with a fork. Add egg, applesauce, milk, sugar or Splenda, salt, baking soda and baking powder to bananas. Mix well with fork. Slowly stir in the flour. Stir only until flour is moistened. Fold in chopped nuts. Lightly grease a loaf pan with cooking spray. Pour batter into pan. Bake 45 minutes or until a toothpick inserted near center comes out clean. Cool in pan for 5 minutes before removing to a cooling rack.

file photo

LINDA'S FAVORITE CORNBREAD

Cornbread is one of my very favorite foods. It is also one of the foods that raises my blood sugar quicker than just about anything. Over the years I tried several experiments and have come up with this as my favorite cornbread. It does not raise my blood sugar and it is quite tasty. I serve it to my family and they enjoy it, too. I make a recipe of it a week and keep it in baggies in the refrigerator. I take out a square at a time, wrap it in a paper towel and microwave it about 15 to 30 seconds (in my microwave, it might be different in yours). It is just as good as straight from the oven. Of course a small pat of butter makes it even better!

Here are my ingredients assembled for this recipe. No, I don't whisk it but I do like to mix it with a whisk then I use a rubber or silicone spatula to give it a stir and to spread it in the pan. It does need to be spread as it is not a runny batter.

Preheat oven to 400 degrees. 

Spray a round or square 9-in square pan with nonstick cooking spray; set aside.

3/4 cup yellow cornmeal

1 1/4 cups white whole-wheat flour (if I have it, I replace the 1/4 cup with garbanzo bean flour)

1/4 cup Splenda granular (I usually use the Kroger brand which is pictured above)

2 tsp baking powder

1/2 tsp salt (optional, but I always use it)

1 cup low-fat milk (I use 2%)

1 large egg

1/4 cup canola or coconut oil

In a mixing bowl, using a whisk, blend the cornmeal, flour/s, Splenda, baking powder and salt until combined. Stir in the milk, add the egg that has been lightly beaten, and the oil. Stir to blend together well.

Using a spatula, spread the batter evenly into the prepared pan and bake at 400 degrees 20-25 minutes. For my oven I set my timer at 21 minutes and it turns out just the way I like it.

The finished product.

As with all breads, quantity is important. Only one serving a day.