ORANGE AND CUCUMBER SALSA

This salsa is great served with fish, chicken, pork, etc.

1 cucumber, do not peel (extra fiber!), chopped
1 large orange, peeled, seeded, diced
2 tablespoons chopped red onion
1 teaspoon garlic and herb seasoning blend

In a small bowl, combine all the ingredients and serve with fish, poultry, or meat.

File Photo

LEMON-FLAVORED BLUEBERRY SCONES

NOTE: This will work for some of you and will not for some. One of these per day works for me. I know those of you who are firm low carb eaters will almost pass out at the 40 carbs. I was trained to do at least 1/3 as many proteins as carbs per meal. It has worked well for me in the 15 years I've been a diabetic. If that doesn't work for you, skip over this recipe.

1 1/4 cup white whole-wheat flour (or your favorite low/no carb substitute)
1 cup ground oats
1/2 cup fat-free milk
2 tbsp ground flaxseed
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 cup low-fat plain Greek yogurt
1/4 cup honey
2 tbsp canola oil
2 tbsp lemon juice
1 tsp lemon zest
1 cup blueberries

Preheat oven to 400 degrees.
Lightly coat a baking sheet with nonstick cooking spray or line with parchment paper; set aside.

In a large bowl, whisk together the flour, oats, milk, flaxseed, baking powder, baking soda, and salt. Make a well in the center and set aside.

In a small bowl, stir together the yogurt, oil, honey, lemon juice and zest. Pour into the well of the flour mixture and stir in until blended. Add the blueberries and gently stir just until combined.

Drop batter, 1/4 cup at a time, onto the prepared baking sheet to make 10 scones. Bake at 400 degrees 12 minutes or until lightly browned and firm.

Share with others or freeze individually in ziptop freezer bags then put them in a gallon baggie and remove one at a time as desired.

Photo courtesy of KAF.

COUNTRY HAM WITH MUSTARD GLAZE

1 (5 lb) fully cooked boneless ham

1/2 cup brown or stone-ground mustard
1 jar (18-oz) sugar-free or low-sugar orange marmalade
2 tbsp dry mustard
1 garlic clove, minced
1/2 tsp ground ginger

Preheat oven to 350 degrees.

Place the ham, fat side up, on a meat rack in a baking pan; score fat.

In a bowl combine the brown or ground mustard, marmalade, dry mustard, garlic, and ginger until mixture is well blended.  Divide mixture in half and set one of the halves aside.  Brush the ham with the remaining half.

Bake ham at 350 degrees for 2 hours or until a meat thermometer reads 140 degrees; brush with the remaining glaze mixture every 15 minutes.

Remove ham from oven and allow to stand for 10 minutes before slicing.  Serve with the remaining sauce, if desired.

Yield: 12 servings

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EASY CHEESEBURGER ZITI

1 lb lean ground beef, chicken or turkey

2 1/2 to 3 cups no-sugar-added or low-sugar pasta sauce
2 cups water
2 cups uncooked whole-wheat ziti*
1/2 cup shredded Italian-Blend cheese

Lightly spray a heavy skillet with nonstick cooking spray. Heat the skillet over medium-high heat and crumble the ground beef into the skillet. Cooking, stirring frequently, until ground beef is no longer pink. Pour meat into a colander and drain well. Rinse with hot water to remove any lingering fat. Wipe the skillet with a clean paper towel to absorb any grease.

Return the meat to the skillet and add the pasta sauce, water, and ziti. Bring the mixture to a boil, reduce heat to medium-low, cover and cook for 25 minutes or until the pasta is tender. Sprinkle with the cheese before serving.

*There are other types of pasta or pasta-like products available. Whole-wheat works well for me. Perhaps you prefer a vegetable pasta, etc. Use what works for you but remember diabetics should use whole-grain pastas rather than refined ones.

 File photo for reference only.

MUSHROOM AND ONION BEEF

This is another old recipe I've had since my diabetes diagnosis 15-years-ago.

2 large, sweet onions, sliced into rings
3 tsp canola or olive oil, divided
1/4 tsp salt
4 tsp balsamic vinegar, divided
1 cup sliced mushrooms
1 lb boneless beef top sirloin
1/4 tsp dried thyme
1/4 tsp garlic powder
1/2 tsp fresh ground black pepper

Slice the beef into 1/2-inch-thick slices; set aside.

Place the onions in a large nonstick skillet over medium heat. Cover and cook 15 minutes, stirring several times and scraping bottom of pan to loosen the browned bits. Add two teaspoons of the oil and the salt to the skillet and stir well. Add 3 teaspoons of the balsamic vinegar to the pan, one teaspoon at a time; scrape to deglaze pan.

Lower the heat under the skillet to medium-low and add the mushrooms. Cook mixture, uncovered, for 4 to 5 minutes until mushrooms are soft, stirring often. Remove mushrooms and onions from the pan but keep warm.

Raise the heat under the skillet to medium-high; add the last of the oil and swirl to coat bottom of the skillet. Add the beef and sprinkle with the garlic powder, thyme, and pepper. Cook 5 minutes or until of the desired doneness. Remove from heat.

Drizzle the remaining balsamic vinegar over the beef; return the onions and mushrooms to the pan, stirring to mix well.

 Note: File Photo

Yield: 4 servings
Approximately per serving: 215 calories, 9 g (2 sat) fat, 7 g carbs, 26 g protein, 53 mg cholesterol. Sorry, I do not have the sodium numbers.

OPEN-FACED EGG SANDWICH FOR ONE

This is an "Outsmart Diabetes" recipe I have had for years.

1/2 whole-wheat English muffin
1 hard-boiled egg sliced into 3 or 4 round slices
1/4 cup fresh spinach, cooked and drained very well
1 thick slice of tomato
2 tsp fat-free mayonnaise*
Your favorite salt-free seasoning blend

Place English muffin on a folded sheet of aluminum foil. Top muffin with the spinach, tomato, and egg slices. Add the mayonnaise and slightly spread over the egg slices. Sprinkle with selected seasoning.
Place open sandwich under broiler and broil for a couple of minutes or so until the mayonnaise is lightly browned.

*May substitute plain Greek yogurt.

calories=210, 20 g carbs, 11 g protein (made with the mayonnaise)

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CABBAGE/BROCCOLI SLAW

One weekend I needed a diabetic-friendly dish for a pitch-in meal. I wanted to take something different, so this is what I came up with. Feel free to make adjustments to suit your taste and diet needs. Along with some protein sources this dish did not raise my blood sugar.

About 3 cups chopped packaged coleslaw mix
About 1 cup chopped broccoli
1/3 cup chopped pecans
1/3 cup roasted sunflower seeds

Dressing:
1/2 cup + 2 tbsp olive oil mayonnaise
1 tbsp Splenda
1 tbsp apple-cider vinegar
1 tbsp finely shredded apple

Combine first 4 ingredients in a large mixing bowl and mix together well.

Stir dressing ingredients together in a small bowl and pour over the slaw mixture. Toss well to coat.
Cover and refrigerate a couple of hours before serving.

Note: I failed to take a picture, so this is a file photo of a similar salad.

CHICKEN, PEACH AND WALNUT SALAD

I first posted this recipe 11-years-ago. It is still a good salad recipe so I thought I would repost it with a couple of notes. 1. I would change the mayonnaise to olive oil mayonnaise (just healthier in my opinion).2. I would omit the raisins. I do not like raisins so that probably influences my opinion but since I don't eat chicken, I guess it doesn't matter.

This recipe works for diabetics because of the carb to protein ratio and the 3 grams of fiber per serving. Remember there is basically no nutritional value in iceberg lettuce so it is best not to use it as a substitute for the mixed spring greens.

2 cups cubed or shredded cooked chicken breast
2 fresh peaches (medium sized), peeled and chopped coarse
1/4 cup raisins
1/2 cup chopped walnuts
1/2 cup mayonnaise (fat-free preferred)
1 tsp curry powder
8 cups packaged spring salad greens
In a medium mixing bowl combine the chicken, peaches, raisins, walnuts, mayonnaise, and curry powder. Gently toss to combine ingredients until coated.

Place salad greens on salad plates and top with the chicken mixture.

This is a file photo of a similar salad used for reference only..

Yield: 4 servings
Per serving with 1/2 cup chicken mixture and 2 cups salad greens: 277 calories, 19 g carbs, 26 g protein, 3 g fiber, 12 g (1 g sat) fat, 57 mg cholesterol, 295 mg sodium Note: This analysis figured using fat-free mayonnaise!
Diabetic exchanges: 3 lean meats, 1 1/2 fat, 1 starch

CHEESE GRITS WITH CHILE AND BACON

Here is a handy brunch dish you can make in the slow cooker. Check out the nutritional info below if you are concerned about eating grits.

3 strips bacon (pork or turkey)
1 jalapeno pepper, cored, seeded and minced (wear gloves when handling hot peppers!)
1 small yellow onion, chopped fine
1 cup grits (may be instant, stone ground, coarse or yellow)
4 cups low fat chicken broth
1/4 tsp freshly ground black pepper
Salt to suit your taste
1/2 cup fat-free half-and-half cream
1 cup shredded reduced-fat sharp Cheddar cheese
2 tbsp finely chopped green onion (discard white part), for garnish

Fry bacon in skillet until crisp. Remove from skillet and drain on paper towels. Cut two strips into bite-size pieces and place in slow cooker. Refrigerate the third slice for garnish later.

Leave 1 tablespoon of the bacon drippings in skillet and discard the rest. Add the jalapeno pepper and onion to the skillet; cook, stirring, 1 or 2 minutes until onion is transparent. Add to the bacon in crock-pot.

Stir the grits, broth, pepper, and salt into the cooker. Place lid on cooker and cook for 4 hours on low setting.

Stir in the half-and-half and the Cheddar cheese. Sprinkle the green onion and the remaining bacon strip that has been crumbled over the top as a garnish.

Serve immediately while hot.

Yield: 4 servings
Per serving of about 1 1/4 cups: Calories 305, Carbs 6g, Protein 8g, Fiber 1g

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HEALTHY HOMEMADE BEAN DIP

1/4 cup soft white whole-wheat breadcrumbs

2 tbsp water
2 tbsp canola or extra virgin olive oil
2 tbsp lemon juice
1 can (15-oz) cannellini beans, rinsed & drained
4 tsp minced fresh parsley
2 or 3 (depending on size) garlic cloves, peeled, halved
1/4 tsp salt
dash of cayenne pepper
dash of black pepper
1/4 tsp dried dill

In a small bowl, soak the breadcrumbs in the water.
Meanwhile, in a food processor combine the oil, lemon juice, beans, parsley, garlic, salt, peppers, and dill, process until smooth. Add the breadcrumbs and process again just until blended.

Place in a small serving bowl and garnish as desired.

Serve with fresh veggies and/or whole grain party crackers.

Personal notes:
Yes, beans have carbs but they are "good" or "healthy" carbs!
The breadcrumbs give the dip body. Just be sure to use wholegrain breadcrumbs. Diabetics should never consume "white" bread.

File Photo for Reference Only

EASY SKILLET LASAGNA

1/2 lb extra-lean ground beef (or ground chicken breast)

3/4 cup chopped green bell pepper
1/2 cup chopped onion
2 garlic cloves, minced
1 jar or can (approx 24-oz) sugar-free or low sugar pasta sauce*
1 cup water
2 cups sliced fresh mushrooms
4-oz whole-grain lasagna noodles or your favorite no/low carb substitute, broken into pieces
1/2 cup light ricotta cheese
2 tbsp grated Parmesan cheese
1/2 tsp dried Italian seasoning
1/2 cup shredded part-skim mozzarella cheese

Coat a 12-inch skillet with nonstick cooking spray and heat over medium heat. Add beef, bell pepper, onion and garlic; cook until meat is browned. Pour mixture into a colander to drain off the fat; return mixture to the skillet.

Stir the spaghetti sauce and water into the mixture; bring to boiling. Add the mushrooms and noodles, stirring to separate noodles. Return mixture to boiling then reduce the heat. Cover and gently boil about 20 minutes or until pasta is tender. Stir often during this cooking time.

While lasagna is cooking, stir together the ricotta, Parmesan, and Italian seasoning. Using a spoon, drop 10 small mounds of the mixture in the skillet. Sprinkle the mozzarella over the mounds. Cover and cook 4 to 5 more minutes until mozzarella is melted. Remove from the heat and allow to stand, covered, for 10 minutes.

*Note: Personally, I use a canned Garlic and Herb sauce I buy for around $1.00. It has 1g fat (0 sat), 8g carbs (3 fiber 4 sugar) and 2g protein per 1/2 cup. I have found this works very good for me.

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DIABETIC VERSION BROWN DERBY PIE

1 cup Splenda Granular (Or equivalent of your favorite sugar substitute

1/4 cup white whole wheat flour*

2 eggs, lightly beaten
1 stick butter, melted
1 cup chopped pecans
6-oz pkg. sugar-free chocolate chips
1 tsp vanilla
1 unbaked sugar-free 9-inch pie shell (best if made with white whole wheat flour although I sometimes use a frozen pie shell if I'm in a hurry)

Preheat oven to 350 degrees.

In a large bowl, mix together Splenda and flour. Add the butter, eggs, and vanilla to the mixture and blend well. Stir in the nuts and chocolate chips. Pour mixture into the unbaked pie shell. Bake at 325 degrees for 45 minutes.

*May substitute almond flour or your favorite low/no carb product

Note: File Photo

This is a good pie to serve when you have company or need to take a dessert. You can have a small slice and others won't guess it is sugar-free.

SALMON-ARTICHOKE OMELETS

1 large red bell pepper, cut into thin bite-size strips

1 tbsp olive oil
1 can (14-oz) quartered artichoke hearts, rinsed, drained, chopped
2 garlic cloves, minced
1/2 cup sliced green onions
2-oz hot-smoked salmon, skinned and flaked
2 cups refrigerated egg product
1/4 cup water
4 tsp finely shredded Parmesan cheese

For Filling: In a 10-in skillet over medium heat, heat the olive oil; add bell pepper and cook until tender, about 5 minutes, stirring occasionally. Add artichokes and garlic; cook about 30 seconds. Remove from heat and stir in the green onions and salmon. Set aside.

Combine the egg product, water and a dash of black pepper in a bowl. Beat until combined but not frothy. Generously coat an 8-in skillet with nonstick cooking spray; heat over medium-high heat until skillet is hot.

Add 1/4 of the egg mixture to the skillet; reduce heat to medium. Stir mixture gently but continuously with a heatproof spatula until mixture resembles small pieces of cooked egg surrounded by liquid egg. Stop stirring and cook 30 to 60 seconds or until mixture is set and shiny.

Spoon 1/4 of the filling mixture (about 3/4 cup) over one half of the eggs. Lift and fold the opposite half over filling. Transfer omelet to a plate and cover with foil to keep warm. Repeat process 3 more times to make 4 omelets.

Before serving sprinkle with additional green onions as garnish, if desired.

Per omelet: 150 calories, 5g (1g sat) fat, 4mg cholesterol, 560 mg sodium, 10g (2g fiber,4g sugar) carbs, 16 g protein

This is a recipe from Diabetic Living.

ROASTED TURKEY WITH EASY APPLE-PECAN STUFFING

1 turkey (approximately 12 to 16 lbs)

3 boxes (6-oz each) stuffing mix (for chicken or turkey) NOTE: Use a low-carb stuffing mix!
1 1/2 sticks butter
4 1/2 cups very hot water
2 large apples, cored and chopped
1 cup chopped pecans

Preheat the oven to 325 degrees.

Clean turkey by removing any innards stuffed inside the cavity; wash and pat dry with paper towels.

In a large bowl, combine the vegetable/seasoning packets from the 3 boxes of stuffing mix with the butter; add the water and stir just enough to about halfway melt the butter.  Add the stuffing crumbs, apples, and pecans; stir just until moistened.

Lightly (do not hard pack) stuff the neck and body cavities of the turkey with the stuffing.  Twist the wing tips under the back of the turkey and place turkey in roasting pan, breast side up.

Roast in 325 degree oven for 4 to 4 1/2 hours (depending on size of turkey) or until a meat thermometer reads 180 degrees in the thigh, (not touching the bone) and turkey is tender.  During the last hour of baking, brush with pan juices or melted butter 2 or 3 times.  If turkey starts to get too brown, make a loose foil tent to place over turkey.

Remove turkey from oven and let rest for 15 minutes or so before carving.  This will help the turkey to retain its juices.

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SAUSAGE STUFFED MUSHROOMS

1 1/2 lbs medium-size white mushrooms

1/2 lb Italian sausage
1/2 cup shredded mozzarella cheese
1/4 cup seasoned breadcrumbs (whole-grain is best for diabetics)
Fresh chopped parsley for garnish, if desired

Preheat oven to 450 degrees.

Clean mushrooms thoroughly and remove stems. Chop stems and set aside.

In a skillet over medium heat, cook sausages until cooked thoroughly. Remove from skillet with a slotted spoon and drain on paper towels. Remove all but 2 tablespoons of the drippings from the skillet.

Cook the mushroom stems in the skillet until tender, about 10 minutes, stirring frequently. Remove the skillet from the heat and add the sausage, cheese, and breadcrumbs.

Fill mushroom caps with the sausage mixture. Place in a 15 12 x 10 1/2-inch baking pan that has been very lightly sprayed with cooking spray. Bake 15 minutes. Remove from oven and garnish with the chopped parsley, if desired.

Note: File photo for reference only.