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

BANANA-ZUCCHINI BREAD

Always, if you can, add nuts to your diabetic breads. They are a big help in counteracting the natural sugar in the fruit.

2 large eggs
3/4 cup Splenda Granular or the equivalent of your favorite sugar substitute
1/4 cup Splenda sugar blend*
1/2 cup canola or coconut oil
1 medium ripe banana (1/2 cup), mashed
1 cup white whole-wheat flour or equivalent of your favorite flour substitute
1/2 cup garbanzo bean flour**
3/4 tsp baking powder
3/4 tsp baking soda
3/4 to 1 tsp ground cinnamon (a very healthy ingredient for diabetics)
1/2 tsp salt
3/4 cup shredded, unpeeled zucchini
1/4 tsp vanilla extract
1/2 cup chopped pecans or walnuts

Preheat oven to 350 degrees.
Grease or spray with nonstick cooking spray a 9 x 5-inch loaf baking pan; set aside.

Beat eggs in a mixing bowl; add Splenda, sugar-blend and oil stirring to blend. Add the banana and mix well.

In a separate bowl, combine the flours, baking powder, baking soda, cinnamon and salt; add to the banana mixture.

Stir in the zucchini, vanilla, and nuts until well blended. Pour batter evenly into the prepared loaf pan. Bake at 350 degrees approximately 50 minutes or until a wooden toothpick inserted in the center comes out clean. Cool in the pan for 10 minutes before removing to a wire rack to cool completely.

*If you cannot use any sugar just replace with more Splenda.
**May substitute more whole-wheat flour or almond flour.

Yield: 16 servings

Note: File Photo

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.)
1/2 cup Splenda granular
1/2 cup Splenda brown sugar blend or Swerve brown sugar product
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 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!

SCRAMBLED EGG POCKETS

1 whole egg

2 egg whites
1 tbsp fat-free milk
1/8 tsp salt
1/8 tsp freshly ground black pepper
1 1/2 tsp butter, softened, divided
3 tbsp minced onion
2 tbsp jarred roasted red pepper, diced (blot on paper towel before dicing) or a few fresh baby spinach leaves
1 whole-wheat pita bread halved and warmed in microwave or oven

In a medium bowl whisk the egg, egg whites, milk, salt and pepper until well blended.

Over medium heat, melt 1/2 teaspoon of the butter in a medium skillet that has been coated with nonstick cooking spray. Add the onion and cook 3 minutes, stirring occasionally, until lightly browned and tender. Add the egg mixture to skillet and sprinkle with the red pepper. Stir gently, lifting edge to allow uncooked portion to flow underneath. Continue cooking until set.

Spread the inside of the two pita halves with the remaining butter. Spoon the egg mixture into the pitas.

Yield: 2 servings
Per serving: 155 calories, 6 g (3 sat)fat, 11 g protein, 17 g carbs, 113 mg cholesterol, 3 g dietary fiber

FILE PHOTO

Note: File Photo

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!

Note: File Photo

EASY APPLE-PEAR CRISP ll

2 tbsp Splenda Brown Sugar Blend

1/3 cup old fashion oats

2 tbsp whole-wheat or almond flour
1/2 tsp ground cinnamon
2 tbsp cold butter, cut into small pieces
2 large Granny Smith apples, peeled and sliced
1 large pear, peeled and sliced

Preheat oven to 350 degrees.

Coat an 8-inch square baking dish or pan with nonstick cooking spray; set aside.

In a medium bowl, combine the oats, Splenda, flour and cinnamon, mixing well. Cut in the butter until the mixture resembles coarse crumbs.

medium bowl, combine the oats, Splenda, flour and cinnamon, mixing well. Cut in the butter until the mixture resembles coarse crumbs.Place the sliced apples and pears in the prepared baking dish. Sprinkle the oat mixture evenly over top of fruit. Bake 35 to 40 minutes or until the topping is lightly browned and the fruit is tender when pierced with a fork.

Place the sliced apples and pears in the prepared baking dish. Sprinkle the oat mixture evenly over top of fruit. Bake 35 to 40 minutes or until the topping is lightly browned and the fruit is tender when pierced with a fork.

Yield: 6 servings of 1/2 cup each

file photo

 

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.

SPICY BEAN SALSA

1 can black-eyed peas, drained

1 can black beans, drained
1 can whole kernel corn, drained
1/2 cup chopped purple onion
1 red bell pepper, seeded and chopped
1 yellow bell pepper, seeded and chopped
1 green bell pepper, seeded and chopped
2 cans diced tomatoes, undrained
1/2 tsp garlic salt
1 bottle (8-oz) Italian salad dressing
Tortilla chips for dipping, optional
chopped jalapeno peppers, optional*

In a large glass bowl, combine all ingredients except the chips. Mix well. Cover and refrigerate for several hours to allow the flavors to blend.

*Jalapeño peppers are hot so do not use unless you want the added heat. If using, handle with gloves; do not touch eyes or face while working with jalapeños!

Note: As a diabetic I omit or use only 1/3 cup of corn. i also make use I use a low-sugar or no-sugar dressing.

file photo

TRIPLE LAYER LEMON PIE

 2 pkg (3.4-oz each) instant sugar-free lemon-flavored pudding mix

2 cups cold reduced-fat milk
1 tbsp lemon juice
1 (6-oz) ready-to-use graham cracker pie crust*
1 carton (8-oz) sugar-free frozen whipped topping, thawed, divided

Beat pudding mix, milk, and lemon juice together with a whisk for 2 minutes. Mixture should be thick. Spread 1 1/2 cups over the bottom of the crust.

Whisk half the whipped topping into the remaining pudding mixture and spread over the layer already in the pie crust.

Spread the remaining whipped topping over the second layer.

Refrigerate at least 4 hours before cutting to serve.

*Only you know what your blood sugar can take. If you cannot use a ready-to-use graham cracker crust, make a regular, sugar-free crust or make your own crumb crust using sugar-free shortbread cookies, crushed, with some melted butter to form a crumb crust.

Photo: Courtesy of Kraft Foods

Note: It is best for diabetics to make desserts when they can share with others. Only 1 serving for the diabetic!

TANGY MARINATED FRESH BROCCOLI

3 bunches fresh broccoli

1 tbsp Splenda Granulated
1 tsp salt
1 tsp pepper
1 cup cider vinegar
1 tbsp dried dill
1 1/2 cups canola oil
1 tsp garlic powder
lemon slices for garnish

Remove the stalks from the broccoli (can be saved and used later in soup, etc).  Separate the broccoli heads into smaller flowerettes and place in a shallow container; set aside.

In a small bowl, using a wire whisk, combine the Splenda, salt, pepper, vinegar, dill, canola oil, and garlic powder until well blended.  Pour the dressing over the broccoli tossing gently to coat all the broccoli.  Cover and refrigerate for 24 hours, stirring several times during that time.

To serve, garnish with the lemon slices if desired.

 Note: File Photo

CURRIED TURKEY-APPLE SALAD

1/4 cup diced red onion

1 tbsp canola or olive oil
1 tbsp curry powder
2 tbsp lemon juice
2 tbsp Splenda Granular
1/4 cup low-fat or olive oil mayonnaise
2 celery stalks, sliced thin
1 medium red apple, cut into small chunks
1 lb roasted turkey breast, chopped
salad greens
1/4 cup chopped toasted walnuts

Place the oil, curry powder and onion in a small saucepan and heat over medium-high heat. Simmer a couple minutes until the onion is tender. Add the lemon juice and Splenda; simmer about a minute or until sauce begins to thicken. Remove from heat and allow to cool.

When sauce is cooled, stir in the mayonnaise, blending well. Place the celery, apple, and turkey in a large bowl. Add the sauce and toss until salad ingredients are evenly coated.

To serve: Place salad greens on 4 salad plates. Top greens with the turkey salad and sprinkle with the toasted walnuts.

Note: File Photo

BROCCOLI WITH ORANGE CREAM SAUCE

 1 1/2 lbs fresh broccoli, cut into florets

6 oz fat-free cream cheese, cubed
1/4 cup fat-free milk
1/4 tsp thyme
1/4 tsp salt
1/4 tsp grated orange peel
1/4 cup unsweetened orange juice
2 tbsp chopped walnuts

Steam broccoli for 6 to 8 minutes or until crisp-tender. Meanwhile, in a small saucepan, combine the cream cheese, milk, thyme, salt and orange peel. Cook and stir over low heat until blended. Stir in orange juice until combined. Place broccoli in a serving dish; top with the orange sauce and sprinkle with nuts.

Yields 6 servings 3/4 cup each =126 calories, 14 g carbs, 12 g protein

Midwest Living photo for reference only

HOMEMADE POPSICLES

Make your own popsicles that are sugar-free, do not melt easily and you can choose your own flavors. Use popsicle cups or make in small paper cups with a popsicle stick.

1 pkg (4-serving size) sugar-free gelatin, your flavor choice
1 pkg (2-qt size) sugar-free drink mix
1 cup boiling water
7 cups cold water

In a 2-quart pitcher dissolve gelatin in 1 cup hot water; stir to completely dissolve. Add the drink mix powder; stir to dissolve. Add the cold water. Stir mixture to blend then pour into popsicle cups. Freeze until solid.

Note: File Photo