SWEETLEAF CRANBERRY SAUCE

2 tbsp SweetLeaf Organic Stevia Sweetener

5 to 6 drops SweetLeaf liquid Stevia

4 cups (1 pdg) cranberries

1/2 cup (fresh squeeze) orange juice

1/2 cup dried cranberries

Zest of 1 orange

Combine the ingredients in a large pot and bring to a boil. Lower heat to simmering and stir every few minutes until the berries start to burst and sauce thickens, about 30 minutes. If necessary add a few drops of orange juice or water to reach your desired consistency. Remove from the heat and transfer to a serving dish to cool.

Yield  37 calories, 8g carbs, 1g dietary fiber, 0g fats, 0g cholesterol, 5g sugars from oj.

file photo

SALTED CARAMEL LATTE

 1/2 cup brewed coffee

2/3 cup 1% milk

1 tbsp imitation caramel extract (flavoring)

1 packet Truvia Sweetener (or your favorite substitute)

1/8 tsp sea salt

Combine all ingredients into a small saucepan; heat over medium heat 3 minutes, whisking continually. The milk will foam up so watch that it doesn't boil over.

Pour into your coffee cup and allow to cool before drinking.

Truvia photo

HOMEMADE BOYSENBERRY SYRUP

1/2 cup Splenda granular

1/2 cup water
1 bag (12-oz)frozen no-sugar-added boysenberries, partially thawed
2 tsp cornstarch + 2 tbsp cold water

In a medium saucepan, bring Splenda and 1/2 cup water to a simmer over medium heat. Add the berries and cook 5 minutes. Remove from the heat and strain through a sieve; pressing down with the back of a spoon to force the pulp through the sieve. Return the syrup to the pan. Mix the cornstarch and 2 tablespoons of cold water until smooth; add to the syrup and heat until mixture thickens and turn clear. Mixture will be thin but will thicken more as it cools.

Yield: 12 servings of 2 tablespoons each
Per serving: 25 calories, 6 g carbs, 0 g protein, 0 g fat, 1 g fiber

File Photo

CRISPY COCONUT MACAROONS

2 egg whites

Pinch of cream of tartar
3/4 cup Splenda Granular
1 tsp vanilla extract
2 cups crispy rice cereal
1 cup unsweetened coconut

Preheat oven to 275 degrees.
Spray baking sheet/s with nonstick cooking spray; set aside.

In a large bowl, beat egg whites and cream of tartar until soft peaks form. Gradually add Splenda and beat until stiff.

Gently fold in the vanilla, cereal and coconut.

Drop mixture by tablespoonfuls onto the prepared pans. You should have 24 macaroons. Bake 18-20 minutes or until lightly browned and firm to the touch.

Yield: 12 servings of 2 macaroons
Per serving: 70 calories, 7 g carbs, 5 g protein, 4 g fat, 1 g fiber

File photo for reference only.

BANANA WALNUT CAKE

 There is no typing error. This cake's only sweetener is the mashed bananas.

2/3 cup mashed ripe bananas
1/4 cup butter, softened
1/4 cup coconut oil
3 large eggs
3/4 cup water
1 1/2 cups sifted white whole-wheat flour
1/2 cup garbanzo bean flour (or brown rice flour)
2 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
1 cup chopped walnuts

Preheat oven to 350 degrees.
Grease and lightly flour a 9 x 13-inch cake pan; set aside.

In a mixing bowl, beat the bananas, butter, and coconut oil until creamy. Add the eggs and water; beat well.

Stir the flours into the batter along with the baking powder, baking soda, and cinnamon. Beat until smooth.
Stir in the walnuts.

Spread batter evenly in the prepared pan and bake at 350 degrees 20 minutes or until a knife inserted in center comes out clean.

Cool before cutting into squares for serving.

Top each serving with a dollop of whipped cream, if desired.

Note: File Photo

PEPPERS AND ARTICHOKES CHICKEN

1 jar (6-oz) marinated artichoke hearts, drain and reserve marinade

1/3 cup chicken broth
4 boneless skinless chicken breast halves
2 medium-size red bell peppers, cut lengthwise into quarters
4 green onions, sliced
1/4 tsp black pepper

Place drained artichokes in refrigerator. In a shallow glass dish, mix marinade and broth. Add chicken and bell peppers, turning to coat. Cover and refrigerate at least 30 minutes, turning occasionally.
Heat grill. Remove chicken and peppers from marinade; reserve marinade. Place chicken on medium hot grill, cover and cook 5 minutes. Turn chicken, add peppers, cover and cook 10-15 minutes or until chicken is done.

Strain marinade and place in a small saucepan with the artichokes, onion, and pepper. Heat to boiling (very important), cook 1 minute while stirring. Serve with the chicken and peppers.
Yield: 4 servings
Per serving: 200 calories, 9 g carbs, 29 g protein, 5 g (1/2 sat) fat
Diabetic exchanges: 1 1/2 vegetable, 3 1/2 very clean meat, 1/2 fat

Note: File Photo

TEX-MEX SQUASH CASSEROLE

10 cups (about 7) medium-size yellow squash, sliced

2 1/4 cups shredded low-fat cheddar cheese, divided
1 medium onion, chopped
1 can (4-oz) green chilies, drained
1 can (4-oz) diced jalapeno peppers, drained
1/4 cup white whole-wheat flour or your favorite low-carb substitute
1/2 tsp salt
3/4 cup salsa
4 green onions, sliced, for garnish, optional
1/4 cup chopped red onion, for garnish, optional

Preheat oven to 400 degrees.
Lightly grease a 9x13-inch baking pan or dish; set aside.
In a large mixing bowl, combine the squash, 3/4 cup of the cheddar cheese, and both peppers. Sprinkle the flour and salt over the mixture and toss to combine. Transfer mixture to the prepared baking dish.
Cover dish and bake at 400 degrees 30 to 40 minutes until the squash is tender.
Remove from oven and spoon the salsa over the top. Sprinkle the remaining cheese over all and return to oven. Bake, uncovered, for another 10 to 15 minutes or until golden brown. Remove from oven and allow to set for 10 minutes.
Sprinkle the onions, if using, over the top before serving.
Yield: 10 servings
Per serving: 143 calories, 12 g carbs and 8 g protein - This carb to protein ratio makes this dish okay for diabetics.

 Note: File Photo

APPLE-RASPBERRY BARS

1 cup white whole-wheat flour

1 cup almond meal
1/2 tsp salt
1/2 tsp baking powder
1 cup + 1 tbsp Splenda Granulated, divided
1 stick of butter, melted and cooled
1 large egg
1 tsp very finely grated lemon zest
1/4 tsp almond extract
3 Granny Smith or other tart apples, cored, peeled, sliced very thin
6-oz (1-1 1/2 cup) fresh raspberries
1/2 tsp cinnamon
1/4 tsp nutmeg

Preheat oven to 375 degrees.
Grease (or spray with nonstick cooking spray) a 9-inch square baking pan; set aside.

In a large bowl, whisk together the flour, almond meal, salt, baking powder, and 1/2 cup of the Splenda.

In a smaller bowl, whisk together the butter, egg, lemon zest, and almond extract until smooth. Pour over the flour mixture and work with hands to form a soft dough. Pat half the dough into the prepared pan and prick over all with a fork. Bake at 375 15-20 minutes until browned.

In a large bowl, toss the apples, raspberries, cinnamon, nutmeg, and 1/2 cup of the Splenda together. Scatter mixture over the baked crust; crumble the remaining dough over the top of the fruit. Sprinkle the tablespoon of Splenda over the top.

Bake 30 minutes or until the top is golden brown. Remove from oven and cool completely before cutting into 16 bars.

Any leftovers should be stored in an airtight container.

Note: This is adapted for us diabetics from a recipe I got in the mail from Kroger. Remember not all diabetics can enjoy desserts. Do not criticize those who can enjoy them occasionally.

BACON MIXED NUTS

1 egg white

2 cups mixed nuts, unsalted
2 tsp Cajun seasoning
1 tbsp Splenda Brown Sugar Blend
4 slices cooked and crumbled turkey bacon

Preheat oven to 325 degrees.

Beat egg white until frothy; toss with the mixed nuts, and remaining ingredients.

Spread on a baking sheet and bake at 325 degrees for 10 minutes.

May be stored in an airtight container after cooling completely.

file photo

SESAME-PECAN CHICKEN STRIPS

 

1/4 cup Dijon mustard

1/3 cup no-sugar added peach preserves
1/2 tsp chopped fresh thyme
1 tbsp water
Salt
Pepper to taste
2 large egg whites
1 cup panko breadcrumbs
1/2 cup finely chopped pecans
1/4 cup sesame seeds
1 tsp paprika
1 cup olive or peanut oil
1 1/3 lbs boneless, skinless chicken breasts, cut into 1-inch wide strips

Whisk the mustard, preserves, thyme, water and a pinch of salt together in a small bowl; set aside.

In a large bowl, beat the eggs whites until frothy.

In a medium bowl, mix the breadcrumbs, pecans, sesame seeds, paprika and 1 teaspoon salt.

In a large nonstick skillet, over medium-high heat, heat the oil.

Dip chicken strips, one at a time, into the egg whites then roll in the breadcrumb mixture. Press breadcrumbs to adhere to the chicken.

Working in batches, cook chicken in the oil until golden brown, approximately 3 to 4 minutes per side. Drain on paper towels before serving.

Serve the chicken with the mustard-peach preserves sauce.

Yield: 4 servings
Per serving: Approximately 528 calories, 29 g fat (only 3 g saturated), 29 g carbs, 3 g fiber, 40 g protein The carb numbers should be less when using the no-sugar-added preserves.

Note: This is my diabetic version of a recipe I saw in a Food Network magazine in 2011.

HOOSIER PEANUT BUTTER BROWNIES

This is an old recipe I had that I changed after my diabetes diagnosis years ago. This is my diabetic-friendly version, and it may not work for all diabetics! For those whose blood sugar is controlled this should work for special occasions or sharing with others.

1/2 cup natural creamy peanut butter
1/3 cup butter OR unsweetened applesauce
1 cup Splenda Granulated or your favorite sugar substitute
2 tbsp Splenda Brown Sugar Blend
2 eggs OR 1/2 cup egg substitute
1 cup white whole-wheat flour 0R 1/2 cup white whole wheat with 1/2 cup almond flour
1 tsp baking powder
1/4 tsp salt, optional
1 pkg sugar-free chocolate chips
1/2 tsp vanilla extract
1/2 cup chopped peanuts 

Preheat oven to 350 degrees. Spray a 9-inch square baking pan with nonstick cooking spray; set aside.

In a medium mixing bowl beat the peanut butter and butter (or applesauce) until blended. Gradually add both Splenda products, beating until fluffy. Add the eggs, one at a time, beating after each addition. Add the flour, baking powder, and salt; mix well. Stir in the chocolate chips and the vanilla, mixing in well. Mix in the peanuts or sprinkle on the top of the batter. Pour into the prepared baking pan and bake at 350 degrees for 30 to 40 minutes or until a wooden toothpick inserted in center comes out clean. Cool before cutting.

Remember quantity is key for diabetics and desserts. Have one brownie, not a half pan of brownies. Share with others or freeze some for later.

file photo

CALIFORNIA TURKEY CHILI

1 1/4 cups chopped onion

1 cup chopped green bell pepper
2 garlic cloves, minced
3 tbsp canola oil
1 can (28-oz) kidney beans, drained
1 can (28-oz) stewed tomatoes, do not drain
1 cup water
3 cups cooked and cubed turkey
1 tbsp chili powder
1 tbsp chopped cilantro
1 tsp crushed red pepper
1/2 tsp salt
Shredded Mexican-blend cheese for garnish, optional
Additional chopped onion for garnish, optional
Fresh cilantro for garnish, optional

In a large, saucepan over medium-high heat, heat the oil; add the onion, bell pepper, and garlic.  Cook veggies until tender.  Add the beans, tomatoes with their liquid, wine OR water, turkey, chili powder, cilantro, crushed red pepper, and salt. Cover the saucepan and reduce heat to simmer.  Cook 25 minutes or until heated through.

Ladle into serving bowls and top with any or all of the garnishes listed above.

FILE PHOTO

FOIL-PACKET TACO CHICKEN

4 small boneless skinless chicken breasts (1 lb.)

4 tsp Taco Seasoning Mix

2 red potatoes (about 1/2 lb), sliced thin

3/4 cup low-fat Mexican Style finely shredded cheese

1/2 cup thick and chunky salsa

1/4 cup low-fat sour cream

4 large sheets heavy duty aluminum foil

nonstick cooking spray

Preheat oven to 400 degrees.

Sprinkle chicken with seasoning mix. Place 1/4 of the potatoes on center of each of 4 large sheets heavy-duty foil sprayed with cooking spray; top with chicken, cheese and salsa.

 Fold each sheet of foil to make a packet. Place packets in single layer on rimmed baking sheet.

Bake 30 to 35 min. or until chicken is done (165°F). Cut slits in foil to release steam before carefully opening packets. Serve chicken topped with sour cream.

KRAFT FOODS PHOTO AND RECIPE

EASY FRESH APPLE CAKE

5-7 apples

1 (2 layer size) package sugar-free yellow cake mix
2 tablespoons Splenda Granular
1 tablespoon ground cinnamon
1 stick real butter

Preheat oven to 350°F

Fill your 9×13 pan 1/2 full with apples which you’ve peeled, cored and sliced thin.
Sprinkle the apples with dry cake mix.
Combine Splenda and cinnamon and sprinkle over the cake mix.
Melt butter and drizzle over.
Bake for 30 minutes or until golden brown.

No frosting necessary. Serve each piece with a scoop of sugar-free vanilla ice cream or whipped cream. Sprinkle with a dash of ground cinnamon for garnish and additional flavor.

Picture for reference only. This is my diabetic version of a recipe based on this picture.

BUTTER GRILLED CHICKEN BREASTS

This was a recipe from my old-fashion recipes collection. I redid it to be more diabetic friendly.

1/4 cup unsalted butter

1/4 cup olive oil

1/4 cup finely chopped green onions
1/4 tsp salt, optional
1/8 tsp pepper
1/4 cup lemon juice
6 (approximately 2 1/2-3 lb) skinless-boneless chicken breasts halves

Melt butter in saucepan. Add olive oil, green onions, salt, and pepper; cook gently for about 3 minutes. Remove from heat and add the lemon juice. Place chicken in a bowl and cove with the sauce. Let stand, stirring occasionally while charcoal is heating up. When the coals are white-hot, brush the grill with oil and arrange 6-inches from the coals. Place chicken breast halves on grill and brush with the remaining sauce. Grill about 30 minutes or until chicken is thoroughly done. Brush with remaining sauce during grilling. Makes 6 servings.

file photo for reference only

BREAKFAST CASSEROLE

When you find yourself in need of a breakfast casserole, give this one a try. One serving only, share with family and/or friends.

I got the original recipe many years ago from an Amish lady where I grew up in Indiana. I have made some changes to make it diabetic friendly,

8 slices of whole wheat or low-carb bread, cubed
1 lb turkey sausage, fried, crumbled, and drained
6 eggs
2 cups low-fat milk
1/4 cup butter
1/2 tsp dried mustard
1 lb of grated low-fat cheese
1/4 tsp salt

1/4 tsp black pepper

Put bread in the bottom of a casserole dish. In a separate bowl, beat eggs and add milk, onion, salt, pepper and mustard. Sprinkle sausage and cheese over the bread. Slice butter over the cheese and pour the egg mixture over all. Bake in a medium heat oven (325 degrees) for about 45 minutes.

 Note: File Photo

BERRY ENERGY SHAKE

Note: This is a repost of a previous Fall post.

"Healthy" shakes or smoothies seem to be a popular item these days. But diabetics beware! The sugar content is often explosive. This week my grandson came in with a couple of drinks from this very popular "healthy" smoothie place down the street. He offered me one, I read the sugar content and refused it. I did taste it as it was the new pumpkin spice for Fall. The next morning by blood sugar reading had jumped 50 points and I only had a couple of sips! If you want to get on the bandwagon, here is a recipe you might try. Personally, I would add some protein powder to improve the carb to protein ratio. This recipe was given to me as a "healthy" drink but I won't be using it.

1/2 banana
1 cup unsweetened almond milk
1 cup frozen mixed berries
1 handful baby spinach
1/4 cup toasted almonds

Place all ingredients in a blender and blend until smooth.

Yield: 1 serving

Calories: 388, protein 11 grams, carbs 45 grams, fat 21 grams (some healthy fat from the almonds), 171 mg sodium

 

 File Photo

PORK SCHNITZEL

4 boneless pork chops (about 1 1/2 lb total)

Salt to suit taste*
Black pepper to suit taste
1 large egg, beaten with 1 tbsp water
1 1/2 cups panko bread crumbs*
2 tbsp canola or olive oil
4 lemon wedges for serving

Trim any fat from edges of chops; cut in half crosswise to make two thin slices. Pound each piece to about 1/4-inch thickness.
Season the cutlets with salt and pepper.
Place egg mixture in a shallow bowl. Place bread crumbs in another shallow bowl.
Dip each cutlet into the egg mixture and allow excess to drip off. Coat cutlet completely in the bread crumbs. Place cutlets on a baking sheet.
Heat 1 tablespoon of the oil in a nonstick skillet until it shimmers; add four of the cutlets and cook until golden brown on one side, approximately 3 to 4 minutes. Transfer to a warm plate and repeat the process with the remaining four cutlets. (Temperature must reach 145 degrees for pork to be considered safe to eat.)
Serve with the lemon wedges. Cabbage is usually served with this schnitzel.
Garnish with chopped fresh parsley, if desired.

*We diabetics should go lightly with the salt. I also cut back the bread crumbs.

This is a Kroger recipe and photo.

JANE'S 7-LAYER SALAD

1 head lettuce, broken up

1 head cauliflower, broken up
1 large purple onion, sliced thin
1 box frozen peas, thawed
1 lb bacon, fried, drained, crumbled
1 1/2 cups low-fat mayonnaise (I use mayo made with olive oil)
1/4 cup Splenda Granulated
6-oz can Parmesan cheese

Mix the Splenda and mayonnaise together; set aside.

Layer the ingredients, in the order listed above, in a large bowl or an oblong glass baking dish.

Spread the mayonnaise mixture over the top of the salad and sprinkle the cheese overall.

Cover salad and let set overnight.

Toss before serving.

Note: This is a file photo.

BROWN RICE WITH CHILIES

3/4 cup chopped onion

1/2 cup chopped celery
2 tbsp olive oil
3/4 cup uncooked brown rice
1/4 cup bulgar
1 can (14.5-oz) chicken broth
3/4 cup water
2 tsp dried parsley flakes
2 tsp dried basil
1/4 tsp salt, optional
1 can (4-oz) diced green chilies, drained

Preheat oven to 350 degrees.

In a large skillet, over medium heat, heat the oil. Add the onion and celery and cook until crisp tender.

Add the rice and bulgar to the skillet, continue cooking, stirring until lightly browned. Stir in the remaining ingredients.

Spoon the mixture into a very lightly sprayed (with nonstick cooking spray) 1 1/2-quart casserole dish. Cover and bake at 350 degrees for 1 1/4 to 1 1/2 hours or until the rice is tender and the liquid is absorbed.

Yield: 8 (1/2 cup) servings.
Per serving: 130 calories, 20 g carbs, 3 g protein, 4 g fat, 0 g cholesterol
Note: The carbs to protein ratio is okay since this is a side dish that should be eaten with a lean protein such as a pork chop, steak, or chicken breast.

Note: File Photo

FRESH SPINACH SALAD

Salad:

1 lb fresh spinach
1 small red onion, sliced into rings
3 hard-boiled eggs, chopped
6 slices bacon, cooked, drained, crumbled

Dressing:
1 small onion, chopped
1 cup oil
1/3 cup vinegar
1/3 cup Splenda Granular
1 tbsp prepared mustard
1 tsp celery seeds
dash of salt, optional

Remove stems from spinach, wash leaves in lukewarm water and pat dry with paper towels. Tear into bite-size pieces. Combine spinach, red onion, eggs, and bacon.

To make dressing, combine all ingredients, whisk to blend and dissolve Splenda. Pour over the salad.

File photo of similar recipe.

SAUERBRATEN

1 cup cider or red wine vinegar

2 onions, sliced
2 tsp caraway seeds
1 garlic cloves, crushed
2 bay leaves
1/2 tsp freshly ground black pepper
1 (1 1/2 lb) boneless rump roast
1 carrot, sliced
1 parsnip, peeled & diced
1/2 cup low-sodium beef broth
3 sugar-free ginger snaps, crumbled

In a small saucepan, bring the vinegar, onions, caraway seeds, garlic, bay leaves, and pepper to a boil. Remove from heat and allow to cool.  Pour into a large zip-top plastic food bag; add the beef.  Seal bag, carefully squeezing out the air. Turn bag to coat the beef.

Refrigerate marinating beef for 1 to 3 days, turning bag about every 8 hours.

Pour the beef with marinade into a slow cooker and add the carrot, parsnip, and broth. Add lid and cook on high 4 to 5 hours until the beef is tender.

Using a large slotted spoon, transfer the beef and all but 1/2 cup of the vegetables to a meat platter. Cover loosely with foil to to keep while making the sauce.

To make the sauce, skim off and discard any fat on the top of the cooking liquid. Discard bay leaves.

Transfer the remaining slow cooker mixture to a food processor or blender; add the gingersnaps and puree. If the sauce gets too cool, pour into a saucepan and heat.

To serve, pour the sauce over the beef and vegetables.

Note: This is a file photo only used for reference; not this exact recipe.

LOW CARB PIG IN A BLANKET

Note: I have had this recipe for so long I cannot remember where I got it but the credit is not mine.

This can be a great breakfast idea, make them ahead and pop them in the microwave for a quick breakfast on the go. I like them for dinner. They have an unexpected sweet taste. Enjoy

Ingredients

• One Package of Hotdogs
• One Egg for each hotdog (generally 8)
• Cooking Spray

Directions

1. Heat oven to 450 degrees
2. Place the hotdogs on a broiler sheet and cook for approx 15 minutes or until they are cooked the way you like them. (I like a little brown crust on mine)
3. While your hotdogs are cooking spray a small skillet with cooking spray and heat on med heat.
4. Crack one egg into a small bowl and whisk until blended. Pour egg in hot skillet and gently roll pan to create a thin layer of egg.
5. Cook until just a thin layer on top is uncooked and flip, finishing the cooking for about 30 seconds to a minute.
6. Remove egg from the pan and allow to cool on a wire rack.
7. Repeat the process with each egg, making one egg blanket for each hotdog.
8. When all the blankets are done place one hotdog on each and roll up using a toothpick to hold it together.
9. Serve with your favorite condiments
10. Optional ingredients:
11. Sliced American Cheese
12. Chili
13. Thinly sliced green onions
    
    Note: This is a file photo

BEEF (Or GROUND CHICKEN) AND ZUCCHINI CASSEROLE

1 lb ground beef (or ground chicken)

1 small onion, diced
1/4 cup butter, melted
1 small green bell pepper, chopped
1/8 tsp freshly ground black pepper
1 can low-fat cream of mushroom soup
2 medium-size zucchini, sliced thin
1/2 tsp salt

Preheat oven to 375 degrees.
Lightly butter a 2-quart casserole dish; set aside.

In a skillet, cook the ground beef with the onion until the beef is browned; drain well.

Combine the drained beef/onion mixture with the remaining ingredients, mixing well. Transfer mixture to the prepared casserole dish.

Bake at 375 degrees for 30 to 45 minutes.

 

FILE PHOTO

KETO-FRIENDLY ANGEL FOOD CAKE

I do not eat or follow the Keto diet. However, from time to time I do see a recipe I like and this is one of them that meets my diet guidelines.

12 egg whites at room temperature

1 tsp cream of tartar

1 tsp vanilla extract

3/4 cup superfine almond flour

1/4 cup arrowroot powder

1/8 tsp sea salt

1/2 cup monk fruit sweetener

Preheat oven to 350 degrees. Line a round cake pan with parchment paper; set aside.

In a large bowl, beat the egg whites with electric mixer until frothy. Add the cream of tartar and beat until stiff peaks form. Reduce mixer speed to low and add the vanilla.

Fold the dry ingredients slowly into the egg whites. Spoon batter into the prepared pan and bake for 35 minutes. Cool completely before cutting to serve.

Yield: 6 servings

Per serving: 81 calories,2 g fat, 7 g total carbs, 6 g net carbs, 0g fiber, 8 g protein

free clipart