GARLIC WILTED KALE

1 tbsp olive oil

6 cups torn fresh kale*
2 garlic cloves, thinly sliced
1 tbsp white wine vinegar
2 tsp Dijon mustard
1/4 cup snipped fresh basil
2 tbsp sliced toasted almonds

In a large nonstick skillet, heat olive oil over medium heat.  Add the kale and garlic; cook 4 to 5 minutes until the kale is tender.  Stir frequently during cooking.

Meanwhile, whisk the vinegar and mustard together in a small bowl; add to the kale along with the basil.  Toss to coat well.  Sprinkle with the almonds and serve immediately.

Yield: 4 servings

Per serving: 103 calories, 6 g fat (1 sat), 11 g carbs 2 g fiber, 4 g protein

Diabetic exchanges: 1.5 vegetable, 1 fat

Carb choices: 1

Note: This makes a quick and easy nonstarchy side dish that is low in calories and packed with vitamins!

*May substitute Swiss Chard, if you prefer.  Personally, I love kale!
Recipe and photo from an old Diabetic magazine.

LIGHT PESTO

3 tightly packed cups fresh basil leaves

3 tbsp walnut pieces

3 tbsp grated Parmesan cheese

2 peeled garlic cloves

1 tbsp lemon juice

3 tbsp water

A sprinkle of coarse salt

Black pepper to taste

3 tbsp extra-virgin olive oil

Combine the basil, walnuts, cheese, garlic, lemon juice and water in a blender container. Sprinkle with the salt and pepper. Pulse until the mixture becomes like paste.

With the motor running, add the olive oil in a slow steady stream. Process about a minute until smooth.

Toss with your favorite whole-wheat or low-carb pasta, adding enough water to thin as necessary.

file photo for reference

MUSHROOM-OLIVE FRITTATA

1 tbsp olive or canola oil

1 cup sliced fresh cremini mushrooms
2 cups coarsely shredded fresh spinach
2 green onions, thinly sliced
4 large eggs
2 egg whites
2 tsp snipped fresh rosemary
1/4 tsp pepper
1/8 tsp salt*
1/4 cup thinly sliced pitted Kalamata olives
1/3 cup shredded Parmesan cheese

Preheat broiler.

In a medium nonstick skillet (or cast iron) that can go under the broiler, heat oil over medium heat.  When oil is heated add the mushrooms and cook 3 minutes, stirring occasionally.  Add the spinach and green onions.  Cook another 5 minutes or until mushrooms and spinach are tender; stir occasionally during cooking.

Meanwhile, in a medium bowl, whisk the eggs, egg whites, rosemary, pepper, and salt.  Pour mixture over the vegetables in the skillet.  Cook over medium heat.  As the mixture sets, run a spatula around edge of skillet, lifting egg mixture allowing the uncooked portion to run under the cooked portion.  Continue cooking and lifting the edge until the egg mixture is almost set and the surface is just slightly moist.

Sprinkle with the olives, top with the cheese.  Broil about 4-inches from the heat for about 2 minutes or until the top is lightly browned and the center is set.  Let stand 5 minutes before cutting into wedges to serve.

*Personally, I would omit the salt to cut down on the sodium. The olives should give you enough salty flavor.

Yield: 4 serving wedges
Per serving: 165 calories, 11 g total fat (3 g sat), 216 mg cholesterol, 416 mg sodium, 4 g carbs, 1 g fiber, 12 g protein.
Diabetic exchanges: 1 vegetable, 1 1/2 medium-fat meat, 1/2 g fat
Carb choices: 0

Note: This is from an old issue of Diabetic Living Magazine.

BROCCOLI TOTS

Try replacing tator tots with broccoli tots. These also works as appetizers.

1 bunch of broccoli, cut into equal sized florets (around 3-4 cups)
1 cup low-fat cheddar cheese, shredded
1/3 cup onion, finely chopped
1/2 cup whole-grain or low-carb breadcrumbs
2 eggs
salt and pepper

Preheat your oven to 400 degrees.

Pour 1 inch of water into a saucepan; bring to a boil.  Place the broccoli into the boiling water, cover, and reduce the heat to medium.  Cook the broccoli for 5-6 minutes, or until it can easily be pierced by a fork. Drain the broccoli and set aside to cool slightly.

Lay the broccoli out onto paper towels and cover with more paper towels, Press down firmly on the broccoli to absorb as much moisture as you can.  Another method is to put the broccoli in the center of a dish towel and ring out the water. Finely chop the broccoli.

In a large bowl, combine all of the ingredients and season with salt and pepper.  Stir everything together until well mixed.  Fill each muffin cup in a mini muffin tin, that has been lightly sprayed with nonstick cooking spray, to the top pushing down on the filling with your spoon so it's nice and compacted.

Bake for 18-20 minutes in preheated oven. The top will be starting to golden. To easily remove from the pan (without scratching it to death), run a plastic knife around the edges of each tot and they should come out easier.

If they seem to be falling apart when you take them out of the pan you can (1) put them back into the oven to cook for a few minutes longer so they are a bit crisper or (2) let them sit in the pan for a few minutes to let the insides firm up a bit before removing them from the pan.  You have to be gentle with them if they're sticking a little to the pan!

The sharp cheddar can be substituted with whatever low-fat cheese you have on hand.

Yield: 22-24 tots

 Note: Recipe and photo from The Two Bites Club.

MEXICAN-STYLE HASH WITH EGG

1 tbsp olive or canola oil

1 onion, chopped
1 can (4-oz) diced green chilies, drained
1 lb diced frozen hash brown potatoes
6-oz deli corned beef, diced
3 tbsp Taco seasoning mix
1/2 cup water
16-oz jar your favorite low-sugar salsa
6 large eggs

In a medium skillet, over medium heat, heat the oil until hot.  Add the onion and chilies; cook, stirring, 4 to 5 minutes until the onion is browned and the liquid has evaporated.

In a large skillet prepare the potatoes as directed on the package.  When potatoes are cooked through and beginning to brown, add the corned beef and taco seasoning; toss to coat well.  Stir in the water, add the onion and chilies and stir well to combine.

In a separate skillet fry eggs to suit your taste.  Place eggs atop hash and serve with the salsa.

Yield: 6 servings
Note: If you love potatoes, as I so, this is a good way to eat them.  The protein in the corned beef and egg help to balance out the carbs in the potatoes.

CHICKEN MAC & CHEESE

1 1/2 cups whole-wheat (May use a low-carb pasta, if desired) elbow macaroni

3/4 lb boneless, skinless chicken breast strips, cut into bite-size pieces
1/4 cup finely chopped onion
1 pkg (6.5-oz) light semisoft cheese with garlic and herbs
1 2/3 cup fat-free milk
1 tbsp all-purpose flour (I only use white whole wheat)
3/4 cup shredded reduced-fat cheddar cheese
2 cups fresh baby spinach leaves
1 cup chopped tomatoes

Cook the macaroni as directed on the package, omitting the salt; drain.

While the macaroni cooks, coat a large skillet with nonstick cooking spray and heat over medium-high heat.  When the skillet gets hot add the chicken and onion; cook approximately 5 minutes until the chicken in no longer pink and the onion is tender, stirring often.  Reduce heat down to medium if the onion starts to get too brown.  Remove the skillet from the heat and add the semisoft cheese, stirring until melted.

In a medium bowl, using a whisk, blend the milk and flour until smooth; stir into the chicken mixture.  Return skillet to the stove and cook, stirring, over medium heat until the mixture is thickened and bubbly.  Turn the heat to low and stir in the cheddar cheese until completely melted.  Add the drained macaroni and cook, stirring, for a couple of minutes until heated thoroughly.  Stir in the baby spinach and tomatoes and serve while hot.

Recipe and photo from a 2010 Diabetic Living magazine.

Yield: 5 (1 1/3-cups) servings
Per serving: 360 calories, 33 g carbs, 33 g protein,12 g fat, 393 mg sodium, and 4 g fiber
Diabetic exchanges: .5 veg, 2 starch, 3.5 lean meat, 1 fat
Carb Choices: 2
Notice carb and protein grams are equal. Good balance for diabetics.

ONE SKILLET SAUSAGE MEAL

 

1 tsp canola oil

2-oz smoked sausage, sliced diagonally
1 cup frozen diced hash brown potatoes
1/2 small zucchini, cut in half lengthwise and sliced into half moons
1/2 medium red bell pepper, diced
1/3 cup thinly sliced red onion
1 garlic clove, minced
1/8 tsp freshly ground black pepper
1/4 tsp chili powder, optional
1/4 cup favorite salsa

Heat the oil in a large nonstick skillet over medium heat.  Add the sausage, potatoes, zucchini, bell pepper, onion, garlic, chili powder, and black pepper to the skillet.  Cook, stirring occasionally, until the sausage is lightly browned and the veggies are tender, approximately 5 minutes.  Spoon the salsa overall.

Yield: 2 servings
Per serving: 187 calories, 28 g carbs, 8 g protein, 4 g fiber
Diabetic Exchanges: 1 vegetable, 1.5 starch, 1 lean meat.  Carb Choices: 2.
Recipe courtesy of BH&G Diabetic Living

SALMON SANDWICH

 

3 tbp mayonnaise

1 tsp Cajun seasoning
dash of hot pepper sauce
1 can (14 3/4-oz) salmon, drained
1/2 cup thinly sliced scallions or green onions
1/4 cup ground flaxseed
1 large egg, beaten
8 lettuce leaves
4 whole-grain English muffins OR 4 whole-grain sandwich thins, toasted

Mix the mayonnaise, Cajun seasoning, and hot-pepper sauce in a small bowl; set aside.

Place the drained salmon in a large bowl discarding as much of the skin as possible.  Add the scallions, flaxseed, and egg.  Mix well and shape mixture into 4 patties.

Heat a large nonstick skillet over medium-high heat then turn off the skillet while you spray it with nonstick cooking spray.  Turn heat back on to medium-high.  Place the salmon patties into the skillet and cook 4 minutes or until browned on the bottom.  Using a large spatula, carefully turn patties and cook another 4 minutes or until cooked through and bottom is browned.  Press down gently with the spatula a couple of times during the cooking of the second side.

Place 2 of the lettuce leaves on the bottom of the English muffins or sandwich thins.  Place a pattie on each.  Top with a dollop of the sauce you made earlier.  Top with remaining muffin or sandwich thins.

This is a file photo.

Yield: 4 servings
Per serving: 392 calories, 24 g protein, 30 g carbs, 21 g fat (3 g saturated), 103 mg cholesterol, 743 mg sodium, 7 g fiber

APPLE PIE TO MAKE YOU FORGET YOU ARE DIABETIC

I suggest saving this pie for special occasions only and if it is dessert following a meal, that meal should be very low carb. I do not recommend this as a regular part of a diabetic's diet.

double pie crust pastry made without sugar
7 to 8 cups apples, peeled, cored, sliced thin
1 cup Splenda Granulated (or equivalent of your favorite sugar substitute)
3 tbsp cornstarch
1 tsp ground cinnamon
1/4 tsp ground nutmeg
dash of salt

Preheat oven to 425 degrees.
Line a 9-inch pie pan with pastry crust; set aside.

Put the apples into a large mixing bowl and set aside.

In a small bowl combine the Splenda, cornstarch, cinnamon, nutmeg, and salt.  Pour over the apples and toss gently to coat all.  Spoon into the pastry-lined pie plate.  Top with the second crust, cut air vents, and seal edges.

Bake at 425 degrees for 40 to 50 minutes until golden brown.

Yield: 8 servings of 300 calories, 3 g protein, and 40 g carbs per serving.
Note: As with all desserts, be sure your carb to protein ratio is 1/3 as many proteins as carbs per meal!

BERRY-BANANA SMOOTHIE

NOTE: This recipe will work for some diabetics and not for some. Use your own judgement as you are the one who knows what your body can handle.

2 cups low-fat milk (1%)
1 ripe banana, sliced
1/2 cup Splenda Granulated
1 pkg (0.13-oz) Strawberry Flavored Unsweetened Drink Mix
2 cups ice cubes

Place all ingredients in a blender container and process until smooth; scrape down sides as necessary.
Serve immediately.

Yield: 4 servings

File Photo of this recipe.

FETA CHEESE BAKED CHICKEN BREASTS

 

6 boneless skinless chicken breast halves*

2 tbsp lemon juice
1/4 tsp salt
black pepper to taste
1 pkg (4-oz) Crumbled Feta Cheese with Tomato & Basil
1/4 cup finely chopped red bell pepper
1/4 cup finely chopped fresh parsley

Preheat oven to 350 degrees.

Arrange the chicken breasts in a 9 X  13-inch baking dish or pan.  Drizzle half the lemon juice over the chicken.  Sprinkle with the salt and pepper then top with the cheese.  Drizzle the remaining half of the lemon juice over all.

Bake chicken at 350 degrees for 35 to 40 minutes or until the chicken is cooked through.  Sprinkle the bell pepper and parsley over chicken before serving.

*If you prefer dark meat, substitute boneless skinless chicken thighs and increase the baking time by approximately 5 to 8 minutes.

 

File photo of this recipe.

CHINESE-STYLE ASPARAGUS

1 tbsp low-sodium soy sauce

1 tbsp rice vinegar
1 tbsp peanut oil
1 tbsp water
1 tbsp tahini (pureed sesame seeds)
1 tsp chopped fresh ginger
1/2 tsp chopped garlic
1 tbsp Splenda Granulated or equivalent of your favorite sugar substitute
1 pinch red pepper flakes
48 medium asparagus spears, trimmed, peeled

In food processor or blend, combine the soy sauce, vinegar, oil, water, tahini, ginger, garlic, Splenda, and pepper flakes; mix until thoroughly blended to make a sauce.

Fill a large skillet halfway full of water, cover and bring to a boil.  Add the asparagus and simmer just until crisp-tender, about 4 to 5 minutes.  Drain well.  Do not rinse.

Transfer the drained asparagus to serving platter or shallow bowl and pour the sauce over the hot asparagus and toss to coat.

File Photo

BAKED SHRIMP PLATE

 2 tsp butter, divided

1/2 cup finely chopped onion
4 medium tomatoes, seeded & chopped
1/2 tsp curry powder
1/4 tsp salt
1/8 tsp black pepper
8 jumbo raw shrimp, peeled, deveined, and butterflied
1 slice whole-wheat bread, cut into small cubes

Preheat oven to 400 degrees.

Melt 1 teaspoon of the butter in a large nonstick skillet; add onion and cook until tender over medium-high heat.  Add the tomatoes, curry powder, salt, and pepper to skillet.  Cook over high heat for 2 to 3 minutes.  Spoon mixture into a 9-inch deep dish pie plate and arrange the shrimp over the mixture.  Sprinkle the bread cubes over the shrimp.  Melt the remaining butter and drizzle over the bread cubes.

Bake at 400 degrees for 10 to 15 minutes or until the shrimp are cooked through.

 

 Recipe and Photo from a diabetic magazine.

OATMEAL AND CRANBERRY BROWNIE BARS

 

2 1/2 cups quick oats

3/4 cup dried cranberries, coarsely chopped
1/4 cup all-purpose flour^
1/2 cup whole-wheat flour*
1/2 tsp baking soda
1/2 cup butter, softened
1/4 cup unsweetened applesauce
1/2 cup Splenda Brown Sugar Blend
4 eggs, divided
1 tsp vanilla extract
1 box sugar-free brownie mix
1/2 cup canola oil
1/4 cup water
3/4 cup coarsely chopped walnuts

Preheat oven to 350 degrees.
Lightly spray a 13 x 9-inch baking pan with nonstick cooking spray; set aside.

In a medium bowl combine the oats, cranberries, both flours and the baking soda. 

In a large mixing bowl beat the butter, applesauce, and Splenda with mixer at medium speed until creamy.  Add 2 of the eggs and the vanilla extract; beat until well blended.  Add the oat mixture and beat just until blended.  Press the dough evenly into the prepared pan; set aside.

Combine the brownie mix, canola oil, water, and remaining 2 eggs in a large bowl; mix just until combined.  Stir in the walnuts and spread mixture over the oatmeal mixture in the pan.

Bake brownies at 350 degrees for 35 to 40 minutes or until a wooden toothpick inserted in the center comes out clean.  Cool in the pan on a wire rack.  Cut into 32 bars and store in an airtight container.

*I recommend only using a whole grain flour. I use 3/4 cup white whole wheat flour for the two suggested above.

 

Note: This recipe is from a diabetic cookbook. I, however, always cut the dried cranberries down to a little less than 1/2 cup. I never use the amount of dried fruits called for in recipes. That is your choice based on how well your blood sugar is controlled. Mine is controlled but I like to keep it that way!

FLOURLESS PEANUT BUTTER COCOA COOKIES

1 cup creamy unsweetened natural peanut butter

1/4 cup + 1 tbsp Splenda Brown Sugar Blend
1/4 cup Splenda Granulated
1 tbsp unsweetened cocoa powder
1/2 tsp ground cinnamon
1/4 tsp salt
1/4 tsp ground ginger
1 beaten egg

Preheat oven to 350 degrees.

In a medium mixing bowl combine the peanut butter, Splenda Brown Sugar Blend, Splenda Granulated, cocoa, cinnamon, salt, and ginger.  Add the beaten egg and stir until blended well.  Shape the dough into 24 1-inch) balls.  Place on ungreased cookie sheets and flatten balls with a fork to a half-inch thickness.

Bake cookies at 350 degrees for 10 to 12 minutes or until lightly browned.  Cool on the cookie sheets for 5 minutes before removing to wire racks to cool completely.

Note: File Photo

SWEET & SOUR GREEN BEAN CASSEROLE

2 cans (16-oz each) cut green beans, drained

1 onion, sliced into rings
6 slices bacon, cut in halves
1/2 cup slivered almonds
1/4 cup Splenda granulated (or equivalent of your favorite sugar substitute)

1/3 cup red wine vinegar

Layer the green beans and onion rings in a 2-quart baking dish; set aside.

Fry the bacon in a medium skillet until crispy.  Remove bacon, drain on paper towels, and crumble over the green beans and onion.  Sprinkle almonds over top. 

Add the Splenda and vinegar to the bacon drippings in the skillet.  Heat until well blended while stirring to mix well.  Pour over the casserole.  Allow to marinate for at least two hours before baking.

Preheat oven to 350 degrees.  Bake casserole 45 minutes until heated through.

Yield: 6 servings

NOTE: If making for a crowd, double the recipe and bake in a 3-quart casserole dish.

Clip art for reference only.

CHOCOLATE SWIRL CHEESECAKE

6 graham crackers, finely crushed

1 tbsp granulated Splenda (or equivalent of your favorite sugar substitute)
3 tbsp unsweetened cocoa powder, divided
3 tbsp salt-free butter, softened
2 1/2 cups reduced-fat ricotta cheese
1/2 cup Splenda Granulated
4-oz reduced-fat cream cheese
1 cup egg substitute (or 4 eggs)
2 tsp vanilla extract
Fresh berries for garnish, if desired

Preheat oven to 325 degrees.

In a medium bowl combine the graham cracker crumbs, 1 tablespoon Splenda, and 1 tablespoon of the cocoa powder.  Add the butter and stir until all the crumbs are moistened.  Press the mixture into the bottom of a 9-inch springform pan and bake 10 to 12 minutes at 325 degrees.  Remove from oven and allow to cool completely on a wire rack.  Wrap the bottom of the pan with foil.

Place ricotta into blender or food processor; process until smooth.  Add the half cup of Splenda and the cream cheese; process 1 minute or until blended.  Gradually beat in the egg substitute and vanilla until blended.  In a 1 cup measuring cup, reserve 2/3 cup of the batter.   Pour the remaining batter over the prepared crust.

Stir the remaining 2 tablespoons of cocoa powder into the reserved batter until well blended.  Drop by tablespoonfuls of the chocolate batter around over the batter in pan.  Swirl the chocolate batter with a knife to swirl in designs.

Bake cheesecake 65 to 70 minutes or until the center is just set.  Remove from the oven to a wire rack and run a small spatula around the edge of the cheesecake to loosen.  Cool completely in the pan.  Once cooled, remove the rim of the pan and refrigerate at least 4 hours before serving.

Garnish with fresh berries, if desired.

Yield: 8 to 10 servings
Note:  This cheesecake basically has an equal number of protein and carb grams making it diabetic friendly. It is from a Splenda Diabetic Cookbook. Remember it is a dessert and should be eaten as such. One slice daily. It will keep several days if covered and refrigerated. Share it with family and friends. As I say repeatedly, you provide the dessert so you always know you can enjoy dessert with family, friends, coworkers, etc.

STIR-FRY VEGGIE PIZZA

 

5 cups fresh stir-fry vegetables such as broccoli, red and green bell peppers, red onion, zucchini

1 (12-inch) prepared thin pizza crust (preferably whole-grain)*
1/2 cup sugar-free pizza sauce
1/4 tsp red pepper flakes
1 1/2 cups shredded part-skim mozzarella cheese

Preheat oven to 425 degrees.

Over medium-high heat, heat a large nonstick skillet sprayed with nonstick cooking spray.  Add the vegetables and stir-fry 4 to 5 minutes or until crisp tender.

Place the pizza crust on a pizza baking sheet and top with the sauce.  Sprinkle the pepper flakes over the sauce (omit if you don't want any heat).  Arrange the stir-fried veggies over the sauce and sprinkle with the cheese.

Bake at 425 degrees for 12 to 15 minutes or until the crust is golden brown and the cheese is melted.  Cut into 8 slices to serve.

Recipe and photo from an old diabetic magazine.

Yield: 4 servings of two slices.
Per serving: Approximately 312 calories, 21 grams of protein to 35 grams of carbs which is an excellent ratio for diabetics.

*You could also use a cauliflower crust which is popular today. The above nutritional values are for the regular thin pizza crust.

CHICKEN VEGGIE FAJITAS

1 lb boneless skinless chicken thighs, cut crosswise into strips

1 tsp oregano
1 tsp chili powder
1/2 tsp garlic salt
1 red bell pepper, cut into thin strips
1 green bell pepper, cut into thin strips
4 thin slices large yellow onion, separated into rings
1/2 cup your favorite salsa
6 (6-in) whole-wheat flour tortillas, warmed
1/2 cup chopped cilantro
reduced-fat sour cream

Combine the oregano, chili powder, and garlic salt; toss chicken in mixture.

Heat a large skillet that has been sprayed with nonstick cooking oil or brushed with canola oil over medium-high heat.  Add the seasoned chicken and cook, stirring, 5 to 6 minutes or until cooked through.  Transfer to a bowl and set aside.

Into the same skillet, place the bell peppers and onions.  Cook over medium heat, stirring, for 2 minutes.  Add the salsa and cook, covered, about 6 or 7 minutes until tender.  Stir in the chicken and any juices in the bowl.  Cook and stir until heated through and chicken is completely cooked.  This will take about 2 or 3 minutes.

Serve the mixture on the warmed tortillas.  Top with the cilantro and sour cream.
Yield: 6 servings of 1 fajita.
Per fajita: 159 calories, 21 g protein, 15 g carbs

Recipe and photo from an old diabetic magazine.

Note: You can substitute other low carb tortillas and plain Greek yogurt for the sour cream, if desired.

BAKED TURKEY MEATBALLS OVER SPAGHETTI

1 egg white

1/2 cup old-fashioned oats
1 lb lean ground turkey (read labels and be sure your turkey is lean)
1 garlic clove, minced
1/2 tsp salt
1/2 tsp black pepper
1/8 tsp ground nutmeg
1 cup shredded zucchini
2 cups sugar-free marinara sauce
3 cups cooked whole-grain spaghetti

Preheat oven to 400 degrees.
Lightly oil or spray a broiler pan with nonstick cooking spray.

In a small bowl combine the egg white with the oats; set aside.

In a mixing bowl combine the turkey, garlic, salt, pepper, and nutmeg.  Using your hands, mix in the zucchini and the oat mixture until well blended.  Form the mixture into 24 meatballs and place on the prepared broiler pan.  Bake 14 to 15 minutes.

Pour the marinara sauce into a medium saucepan and add the baked meatballs.  Cover and cook 10 to 12 minutes.  Serve over the hot spaghetti.

Note: This recipe and photo from a diabetic magazine.

Note:  You can freeze the meatballs for later use by allowing to cool after removing from the oven.  Once cooled, double bag in ziptop freezer bags. 

Yield: 6 servings
Per serving: 350 calories, 24 g protein, 39 g carbs

WHOLE-GRAIN BANANA BREAD

 

Some diabetics can handle bananas, and some cannot. I happen to be one that can eat bananas without a blood sugar spike. Only you know how well your body tolerates bananas. I got a recipe from KAF that sounded delicious. Since it was a whole-grain recipe it was easy to turn into a diabetic-friendly recipe. If you like banana bread, you will enjoy this bread. Looking toward the holidays, this would be great for holiday meals and gifts.

Batter

• 2 cups thoroughly mashed banana; about 4 or 5 medium bananas
• 1/2 cup olive or coconut oil
• 1/2 cup Splenda Brown Sugar Blend
• 2 large eggs
• 1 teaspoon vanilla extract
• 2 cups King Arthur White Whole Wheat Flour or Premium Whole Wheat Flour
• 1 teaspoon baking soda
• 1/2 teaspoon baking powder
• 3/4 teaspoon salt
• 1 teaspoon ground cinnamon
• 1/2 cup chopped walnuts, toasted if desired; optional*
• *Leave the nuts out, if desired; or substitute up to 1 cup sugar-free chocolate chips, sunflower or pumpkin seeds.

Topping

• 1 tablespoon Splenda Granulated
• 1/2 teaspoon ground cinnamon

Instructions

1. Preheat the oven to 350°F with a rack in the center position. Lightly grease a 9" x 5" loaf pan; if your pan is glass or stoneware, reduce the oven temperature to 325°F.
2. In a large bowl, stir together the mashed banana, oil, Splenda, eggs, and vanilla.
3.  Mix the flours, baking soda, baking powder, salt, cinnamon, and chopped walnuts into the banana mixture. Scrape the bottom and sides of the bowl and mix again to thoroughly combine the ingredients.
4. Scoop the batter into the prepared pan. Mix together the Splenda and cinnamon, and sprinkle over the batter.
5. Bake the bread for about 60 to 75 minutes, until the bread feels set on the top, and a paring knife (or other thin knife) inserted into the center comes out clean, or with just a few moist crumbs (but no wet batter). If you have a digital thermometer, the bread's temperature at the center should register about 205°F. If the bread appears to be browning too quickly, tent it with aluminum foil for the final 15 to 20 minutes of baking. Note: If baking in a glass or stoneware pan, increase the baking time by 10 to 15 minutes.
6. Remove the bread from the oven. Cool it in the pan for 15 minutes, then loosen the edges, and turn it out of the pan onto a rack to cool completely.
7. Store leftover bread, tightly wrapped, at room temperature for several days. Freeze for longer storage.

This is a KAF photo

PEAR-COCONUT-PECAN BUNDT CAKE

I developed this recipe several years ago after a friend gave me an old recipe clipping from her late mother and ask if I could make it healthier. Since then, it has become a big hit and I have made it many times for friends, church functions, gifts, and community luncheons. It makes a great holiday cake with a little "fake" powdered sugar* drizzle over the top.

2 large eggs
2 large egg whites
1/2 cup olive oil*
1/2 cup canola oil*
1/2 cup unsweetened applesauce
1/2 cup Splenda Brown Sugar Blend
1 cup Splenda Granulated
3 cups white whole-wheat flour
1 1/2 teaspoons baking soda
1 1/4 teaspoons ground cinnamon
1 teaspoon vanilla extract
4 cups chopped pears (or apples)
1 cup unsweetened flaked coconut
1 cup chopped pecans
butter-flavored nonstick cooking spray

In a medium to large mixing bowl, using a heavy-duty electric mixer, beat eggs and egg whites.  Add the oils, applesauce, Brown Sugar Blend and the Splenda Granulated; beat until creamy.

Add the flour, baking soda, and cinnamon, beating at medium to medium-high speed to blend well. Blend in the vanilla.

Using a large spatula or wooden spoon, mix in the pears, coconut, and pecans until well combined

Spray a Bundt pan with the cooking spray and pour the batter evenly into the pan.

Bake at 350 degrees for 50 to 55 minutes or until a wooden toothpick inserted in the center comes out clean.
*May use 1 cup of canola if you don't have olive oil.

*To make "fake" powdered sugar, combine Splenda granular and cornstarch in a blender and process until it has the look and feel of powdered sugar. Use a ratio of 3/4 cup Splenda granular to 2 tbsp of cornstarch. Since I first did this recipe, you can now buy "sugar-free" powdered sugar products. For special occasions, it looks nice with a 'fake powdered sugar/water glaze....

Remember this is a dessert. Share it with family and friends. It freezes well and keeps fresh when covered in the refrigerator for several days. If you are making for yourself or yourself and one other, cut into serving slices, slip each slice into a quart baggie. Place several baggies of slices into a large gallon baggie and freeze. You can then take out one or two slices as needed. That will keep you from over-indulging!

This cake was made by my 12-year-old granddaughter for friends Thanksgiving dinner.

LEMON BAKED TILAPIA

3 medium lemons, divided

4 (1 lb total) tilapia fillets, rinsed and patted dry
1/2 tsp dried thyme
1/4 tsp salt
1/4 tsp black pepper
2 tbsp butter
2 tsp hot sauce
2 tbsp chopped fresh parsley, divided

Preheat the oven to 400 degrees.
Line a baking sheet with foil.  Slice 2 of the lemons into 8 rounds (total).  Arrange in 4 rows, 2 per row.  Place 1 fillet atop each row allowing the lemons to act as a bed for the fish.

In a small bowl combine the thyme, salt, and pepper, sprinkle evenly over the fillets.

Bake at 400 degrees for 10 to 12 minutes or until the fish are opaque in the center.

While the fish bake, grate 2 teaspoons of peel from the remaining lemon and place into a small bowl with the butter, hot sauce, and half the fresh chopped parsley.  Stir mixture until blended.

To serve the fish, top each fillet with the butter mixture and sprinkle with the remaining fresh parsley.

Serve atop lemon slices, if desired.

Yield: 4 servings
Per serving: Approximately 137 calories, 4 g (2 g sat) fat, 23 g protein, 2 g carbs, 56 mg cholesterol, 1 g dietary fiber

 File photo of this recipe. 

GARLIC PORK AND POTATOES

The protein in the pork so outweighs the carbs in the potatoes that we end up with a great diabetic ratio of 25 grams of protein and only 18 grams of carbs per serving with only 1 gram of saturated fat and total fat of 6 grams.

1/2 tsp paprika
1/2 tsp garlic powder
1 lb pork tenderloin
1 tbsp extra-virgin olive oil
6 new potatoes, scrubbed and quartered
1 tsp oregano
1/2 tsp salt
1/2 tsp black pepper

Preheat oven to 425 degrees.
Spray a 9 x 13-inch pan with nonstick cooking spray and set aside.

In a small bowl combine the paprika and the garlic powder, sprinkle evenly over the pork.

Spray a large skillet with nonstick cooking spray and heat over medium-high heat.  Place the pork in the skillet and brown for 3 minutes, turn and brown second side for 3 minutes.  Remove from the skillet and place in the center of the prepared baking pan.

Remove the skillet from the heat and add the olive oil, potatoes, and oregano; toss until potatoes are coated.  Arrange the potato mixture around the pork in the baking pan, being sure to scrape the sides and bottom with a rubber spatula to get all.  Sprinkle the salt and pepper overall.

Bake, uncovered, about 25 minutes or until the pork reaches a temperature of 160 degrees.  Place the pork on a cutting board and allow to stand for 5 minutes before slicing.  Stir the potatoes, cover with foil and let stand while the pork is resting.

 Yield: 4 servings

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BE CAREFUL WITH DRIED FRUITS

Be very careful about eating dried fruits. A lot of fruits become tart when they are dried, so the manufacturers often add sugar. Read the labels! And remember those smaller pieces of dried fruit were once regular size pieces and they still contain most of the same nutrients. That means there are not less carbs in dried fruits just because they are smaller! Be sure you buy unsweetened varieties and never eat more than 2 tablespoons per serving.

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