SPRING ROLLS with CHILI and CILANTRO DIPPING SAUCE

Note: I got this recipe from Diabetic Connect four or five years ago. I don't eat these as they have chicken so I cannot recommend them one way or the other. They did have 4 stars, though, and I will say the nutritional facts look good.3.5 oz egg noodles

2 tbsp olive oil
2 cloves garlic, crushed
2 boned and skinned chicken breasts
6-8 spring onions, finely sliced
1 large carrot, grated
4 oz bean sprouts
1 tsp dried chilli flakes
20 spring roll wrappers
2 eggs beaten
dipping sauce
2 tbsps honey
2 tbsp chili sauce
2 tbsp chopped fresh cilantro

Cook noodles in a large saucepan of boiling water for 3-4mins. drain them well, then cut into 2 in lengths.

Heat 1 tsp oil in a frying pan. add garlic and fry gently for 1 minute. add chicken strips and continue to fry for 3 mins until cooked. 

Stir in spring onions, carrot, beansprouts, and chili flakes and continue to cook for 1 min.
Preheat oven to 400F. Brush spring roll wrappers on one side with a little beaten egg. Spoon a little filling onto each wrapper and roll up, making sure filling is completely enclosed. Brush each spring roll with a little oil and place on baking sheet. bake for 10-12mins or until golden.

In small bowl, mix together all the ingredients for the dip. Serve with spring rolls.
May use filo pastry as substitute, if spring roll wrappers unavailable.

Yield: 20 rolls, 10 servings of 2 rolls

Nutritional Facts

Servings

10

Calories

60

Protein

5g

Carbohydrates

5g

Fiber

1g

Fat

2g

Saturated fat

0

Sodium

17mg

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SPICE COOKIES

2 cups white whole-wheat flour*

2 tsp baking soda

2 tsp ginger

2 tsp ground cinnamon

3/4 cup butter, softened

1/2 cup Splenda OR Stevia

1 egg, beaten with fork

1/4 cup sugar-free maple syrup

Preheat oven to 350-degrees. 

Line cookie sheet with parchment paper.

In a small bowl, combine flour, baking soda, ginger and cinnamon, stir to mix well. In a large bowl, combine the very softened butter and the sweetener until well combined. Stir in the egg and maple syrup, make a well in the center. Add flour mixture to the well and stir until fully combined.

Drop by teaspoonful or tablespoonful (according to the size cookies you prefer) onto the prepared cookie sheet. Bake approximately 15 minutes or until lightly browned.

*It is important for diabetics to use whole grains and stay away from refined grains.

file photo for reference only

LOW-SUGAR SWEET POTATO CASSEROLE

This casserole uses Splenda for those who avoid sugar.  This recipe is for diabetics or anyone who avoids sugar.

2 cans (18-oz each) sweet potatoes*, drained & mashed
1/3 cup butter, melted
2 tbsp Splenda Granulated
1 tbsp Splenda Brown Sugar Blend
1 tbsp orange juice
2 large eggs, beaten
1/2 cup milk

In a large bowl, mix the sweet potatoes, butter, Splenda granulated, Splenda Brown Sugar Blend together.  Beat in the orange juice, eggs, and milk.

Lightly spray the crock of the slow cooker or crockpot and transfer mixture to the cooker.

Topping:
2 tbsp + 2 tsp Splenda Brown Sugar Blend
1/3 cup chopped pecans
2 tbsp white whole-wheat flour
2 tbsp butter, melted

Combine the Splenda, pecans, and flour.  Add the melted butter stirring until combined.  Spread topping over the sweet potato mixture.

Place lid on cooker and cook on high setting for 3 to 4 hours.

Serves 6

*I recommend diabetics be careful not to purchase sweet potatoes in heavy syrup or preferably cook and mash fresh sweet potatoes.

File Photo

APPLE BEEF STEW

This is a recipe I got from a TOH publication several years ago.

2 lbs boneless chuck roast, cubed
1 tbsp butter
2 medium onions, cut into wedges
2 tbsp white whole wheat flour (or the low-carb alternative of your choice)
1/8 tsp salt
2 cups water
1 tbsp unsweetened apple juice
2 bay leaves
2 whole allspice
2 whole cloves
2 medium carrots, sliced
2 medium apples, peeled and cut into wedges

In a Dutch oven over medium heat, brown the beef cubes in the butter.  Add onions and cook until lightly browned; sprinkle with flour and salt. Gradually add the water and juice. Bring mixture to a boil and cook, stirring, for 2 minutes.

Place the bay leaves, allspice, and cloves in a double layer of cheesecloth, bring up corners and tie with cooking string to form a bag; add to the Dutch oven.

Reduce heat under Dutch oven to low, place lid on cooker and simmer 1 1/2 hours or until meat is almost tender. Add the carrots and apples; cover and simmer another 15 to 25 minutes until meat, carrots and apples are tender.

Discard spice bag before serving.

Yield: 4 servings

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CHICKEN AND SQUASH

2 (approx 1 lb) boneless skinless chicken breasts, halved

1/2 tsp salt
1/4 tsp freshly ground black pepper
1 tbsp butter
1 tbsp olive oil
3/4 lb yellow squash, sliced
3/4 lb zucchini squash, sliced
1 medium tomato, chopped

Heat the butter and olive oil in a large nonstick skillet over medium-high heat until the butter melts; season chicken with half the salt and pepper and add to skillet.

Cook chicken in the skillet until lightly browned on each side, about 4 to 5 minutes. Remove from skillet to a warm platter and cover to keep warm.

Pour fat from skillet and add the squashes and tomato; stir and cook a couple minutes until squash starts to soften. Reduce heat to low.

Add the chicken back into the skillet, partially cover and cook about 5 minutes until chicken is cooked through. Remove chicken to warm platter and cover to keep warm and moist.

Increase heat to high and continue to cook veggies until liquid is absorbed, about 2 minutes.

Arrange the veggies around the chicken to serve.

This is a file photo used for reference only.

This is not this exact recipe.

SALMON CAESAR SALAD

4 (4-oz each) skinless salmon fillets

1/3 cup lite creamy Caesar salad dressing, divided
8 cups tightly packed torn romaine lettuce
1/2 cup seasoned whole-grain croutons
1/4 cup shredded Parmesan cheese

Preheat oven to 375 degrees.
Very lightly oil the bottom of a square baking dish.

Place the fish, in a single layer, in the prepared baking dish. Brush with 2 tablespoons of the Caesar dressing. Bake at 375 degrees 15 to 17 minutes or until salmon flakes easily with a fork.

Toss the lettuce and croutons together with the remaining Caesar dressing. Divide lettuce equally onto 4 serving plates. Top each salad with a piece of salmon and sprinkle with the Parmesan cheese.

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TERIYAKI SALMON

1/2 cup olive oil
1/4 cup lemon juice
1/4 cup low-sodium soy sauce
1 tsp ground mustard
1 tsp ground ginger
1/4 tsp garlic powder
4 salmon steaks (about 6-oz each)

In a large resealable plastic bag or shallow glass container with lid, combine the oil, juice, sauce, mustard, ginger, and garlic powder; mix well. Set aside 1/2 cup of mixture to use later for basting.

Add the salmon steaks to the remaining mixture; cover or seal the bag and refrigerate for 1 1/2 hours, turning once.  Drain and discard marinade.

Place steaks on a broiler pan and broil 3 to 4-inches from the heat for 5 minutes. Brush with the reserved marinade; turn and broil for another 5 minutes or until steaks flakes easy with a fork. Brush with marinade before serving, if desired.

This is a recipe I got years ago from a TOH cookbook.

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VANILLA BEAN MUG CAKE

Disclaimer: I have not made this cake. I do not follow KETO as my doctors recommend against it for me. This was shared with me so I am passing it on to those of you who want more KETO recipes. Do not ask me questions about this recipe as I am not qualified to answer them.

3 tbsp almond flour
1 large egg
1 vanilla bean, scraped
2 tbsp Erythitol
1/2 tsp nutmeg
1/2 tsp vanilla extract
1 tbsp coconut oil

Combine all ingredients and microwave in a large lightly sprayed mug until the cake tests done.

Nutritional information: 326 calories, 6 g carbs, 11 g protein, 30 g fat

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CIDER-ROASTED CABBAGE WITH BACON

3 lb cabbage, cored, cut into 1 1/2-inch wedges

6 strips bacon

3/4 cup apple cider

1 tbsp red wine vinegar

1/2 tsp caraway seeds, crushed

1/2 tsp salt

1/4 tsp pepper

Heat oven to 400-degrees.

Arrange cabbage in roasting pan. 

In a skillet, cook bacon over medium heat until crisp, about 8 minutes. Transfer to paper towels to drain; crumble.

Stir the cider, vinegar, caraway seeds, salt and pepper into the hot drippings. Bring the mixture to a boil over high heat.

Pour the cider mixture over cabbage and cover with foil. Roast until almost tender, 20-30 minutes; uncover and flip wedges. Roast around another 10 minutes until tender. Spoon pan juices over cabbage. Sprinkle the bacon over the cabbage.

Yield: 8 servings Per serving: 134 calories, 11g carbs, 4 g protein, 311 mg sodium (reduce salt to 1/4 cup, if needed)

file photo for reference only

HERBED PORK ROAST

1 tbsp Dijon mustard

1 tbsp olive oil mayonnaise

2 tsp McCormick Perfect Pinch Tuscan Rosemary & Sun-Dried Tomato Seasoning

1 tsp chopped fresh parsley

2 lb boneless pork loin roast

Heat oven to 350 degrees.

In a small bowl, combine mustard and mayonnaise. If too thick to spread, thin with up to 2 teaspoons water. In a separate small bowl or cup, combine the seasoning and parsley.

Spread the mustard mixture over the roast and sprinkle the seasoning mixture overall. Place roast in a roasting pan and roast at 350-degrees for 1 hour to 1 hour, 10 minutes. A meat thermometer inserted into the center should read 145-degrees. Remove from oven to cutting board and let rest 5 minutes before slicing to serve.

Yield: 6 servings

Per serving: 281 calories, 28g protein, 0g carbs, 164 mg sodium

Recipe idea and photo are from First for women

SPINACH AND BEET SALAD

This salad uses a can of whole beets, this is not pickled beets which are high in added sugar. Serve this salad with a lean protein item.

1/2 cup walnut pieces

2 oranges

1/3 cup bottled red wine vinegar and oil salad dressing

1 can (15-oz) whole beets, drained

6 cups baby spinach

Heat dry skillet over medium heat. Add the walnuts and cook, stirring, until lightly browned and fragrant. This will take 2 to 3 minutes. Remove from the skillet and allow to cool.

Finely grate 1/4 teaspoon zest from one of the oranges and set aside.

Cut rinds from oranges and slice between membranes to release the segments. Slice each of the beets into quarters; set aside.

Just before serving, arrange spinach on a serving platter. Top with the orange segments and beets. Sprinkle the walnuts overall. Drizzle with the dressing and sprinkle with the orange zest.

Yield: 6 servings

Per serving: 170 calories, 3 g protein, 11 g carbs, 3 g fiber, 7 g sugar, 171 mg sodium

First for women recipe and photo

CREAMY CUCUMBERS AND ONION SALAD

This makes a good side dish with a lean protein item. Per cup this recipe has only 45 calories, 4 g carbs, and 1 g protein.

1/2 cup plain yogurt
1 tbsp vinegar
1/4 tsp salt, optional
1/4 tsp dried dill
Couple grinds of fresh black pepper
1 large cucumber, sliced in half lengthwise and then thinly sliced*
1/3 cup thinly sliced red onion

In a medium bowl, combine the yogurt, vinegar, salt, dill, and pepper; add cucumber and onions, tossing to coat.

Cover dish and chill for about 4 hours before serving. May be kept in refrigerator for up to 3 days; stir before using.

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GRILLED CHICKEN PASTA SALAD

Note: This recipe contains honey which should not be a problem for most diabetics. If you are having a serious problem with your blood sugar please take that into consideration.

1 1/2 cups (low-sugar or sugar-free) Italian salad dressing
1/2 cup cider vinegar
1/3 cup honey
2 tsp dried oregano
1 tsp dried basil
1/2 tsp freshly ground black pepper
1 1/2 lbs boneless skinless chicken breast halves
1 pkg (12-oz) whole-grain fettuccine noodles or your favorite low-carb pasta
1 1/2 cups fresh broccoli florets
3 medium carrots, sliced into thin coins
2 celery ribs, sliced thin
1 cup chopped green bell pepper
2 cans (2.25-oz each) sliced ripe olives, drained

In a large resealable plastic bag or shallow glass container, combine the salad dressing, vinegar, honey, oregano, basil, and pepper.

Cut each chicken piece into four strips and add to the dressing mixture. Seal or cover and refrigerate for 2 to 3 hours to marinate.

Drain and discard marinade; grill chicken over medium heat 4 to 5 minutes per side or until juices run clear.

Meanwhile, cook fettuccine according to the package directions; drain and cool. Cut into bite-size pieces and set aside.

In a large bowl, combine the vegetables, olives, and fettuccine; pour dressing (below) over the salad and toss to coat. Top with the chicken.

DRESSING:
1 1/2 cups (low-sugar or sugar free) Italian salad dressing
1 tsp garlic salt
1 tsp dried oregano
1 tsp Italian seasoning

Combine ingredients in a jar with a tight-fitting lid and shake well.

Serves 6.

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LEMON GARLIC BRUSSELS SPROUTS

1 lb fresh brussels sprouts, quartered OR frozen whole baby ones

1 small onion, finely chopped

1 to 2 garlic cloves, minced

1 tsp grated lemon peel, optional

1/4 tsp black pepper

1/2 tsp salt

3 tbsp butter

3 tbsp lemon juice

1/4 cup shredded Parmesan cheese

In a skillet, sauté brussels sprouts and onion in the butter for 5 minutes. Add garlic, lemon juice and peel, salt and pepper. Sauté another minute. Reduce heat to medium, cook and stir for 5 to 6 minutes or until tender. Sprinkle with the Parmesan Cheese.

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VEGGIE STEAK

1 lb round steak, cut into chunks

1/4 cup olive oil
3 tbsp low-sodium soy sauce
1 garlic clove, minced
1/2 tsp salt
1/4 cup water
1 cup green bell peppers, cut into 1-inch pieces
1 cup onion, chopped
1 cup celery, cut into 1-inch pieces
1 tbsp cornstarch
1 cup water
2 tomatoes, cut into eighths
hot brown rice for 4, for serving

Brown the beef in the hot oil in a large deep skillet; add garlic and cook until garlic looks yellow.

Add the soy sauce, salt, and 1/4 cup of water to the beef/garlic; cook 45 minutes.

Add the bell pepper, onion, and celery; cook for 10 minutes.

Stir the cornstarch into the 1 cup of water until blended; stir into the meat mixture.

Add the tomatoes to skillet and cook for 5 minutes.

Serve over the hot fluffy brown rice. If you cannot tolerate rice, use cauliflower rice.

File photo shows white rice - diabetics should use brown

TACO TATER SKINS

6 large russet potatoes

1/2 cup butter, melted
2 tbsp taco seasoning
1 cup shredded low-fat cheddar cheese
15 slices bacon strips, cooked & crumbled
3 green onions, chopped
Salsa and/or fat-free sour cream, optional

Preheat oven to 375 degrees.

Scrub potatoes and bake for 1 hour or until tender; remove from oven.

Reduce oven temperature to 350 degrees.

When the potatoes are cool enough to handle, cut lengthwise into quarters. Scoop out pulp (save for another use). Combine the butter and taco seasoning; brush over both sides of potato skins.  Place skin side down on a greased baking sheet. Sprinkle with the cheese, bacon, and onions. Bake 5 to 10 minutes or until the cheese is melted.

Serve with salsa and/or fat-free sour cream, if desired.

Note: This is an appetizer snack. This is not something a diabetic should make a meal on.

This is a file photo

PERSIMMON COOKIES

Persimmons are a staple in Southern Indiana where I was born, raised, and lived after we were out of the Air Force. Recently my son found some in Winco, a local grocery store. Today I used some of them to make Persimmon cookies. I must say they are pretty tasty. If you are not diabetic and wish to make them with sugar, replace the Stevia with 1 cup of sugar and the Splenda Brown Sugar Blend with 1 cup of brown sugar.

1 cup Stevia granular

1/2 cup Splenda Brown Sugar Blend

1 stick margarine

2 large eggs

1 cup persimmon pulp

1/2 tsp nutmeg, optional

1 cup mixed chopped walnuts and pecans (or 1 cup either)

2 cups white whole-wheat flour

1 tsp baking soda

1 tsp ground cinnamon

1 tsp vanilla

Preheat oven to 350. Line cookie sheets with parchment paper and set aside.

Combine the Stevia, Splenda Brown Sugar, margarine, eggs and persimmon pulp in a mixing bowl, mixing well. Add the nutmeg and nuts, mix in.

In a small bowl, combine the flour, baking soda and cinnamon; stir into the persimmon mixture, mixing well. Blend in the vanilla.

Drop onto parchment paper lined cookie sheets and bake at 350 10-12 minutes until browned and set.

Yield: 2 to 2 1/2 dozen average size cookies.

 

BACON AND SOUR CREAM QUICHE

1 9-inch unbaked sugar-free pie crust

1 tbsp unsalted butter
1/3 cup finely chopped onion
2 tbsp finely diced green bell pepper
1 tbsp finely diced red bell pepper
1/2 to 3/4 cup diced fresh mushrooms
3 large eggs, lightly beaten
1 cup low-fat sour cream (May substitute 1 cup plain Greek Yogurt)
6 slices bacon, fried crisp, drained, crumbled
1 1/2 cups grated low-fat Swiss cheese
1 cup grated low-fat cheddar cheese
3 or 4 twist of freshly ground black pepper
salt lightly

Preheat oven to 450 degrees.

Using a fork, poke some air holes on the inside of the crust; line with foil and bake at 450 degrees for 8 minutes. Remove the foil and bake another 5 minutes or until set and dry. Remove from oven and lower oven temperature to 350 degrees.

In a skillet, saute the onions, peppers, and mushrooms in the butter until softened.

Combine the veggies with the eggs, sour cream, bacon, cheeses, salt and pepper, beating lightly to combine well.  Pour into the crust and bake at 350 degrees for 40 minutes or until the center is set.

Allow quiche to stand for 10 minutes before cutting to serve. Add a dollop of sour cream to each serving, if desired.

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LOW-CARB ZUCCHINI CHIPS

COOKING SPRAY

2 

 zucchini, sliced very thinly into coins

1 tbsp. 

 extra-virgin olive oil (for baked version only)

1 tbsp. dry 

 ranch seasoning

1 tsp. 

 dried oregano

Kosher salt (optional)

F

 reshly ground black pepper

Preheat oven to 225°. Grease a large baking sheet with cooking spray. 

Slice zucchini into very thin rounds, using a mandolin if you have one! Pat zucchini with paper towels to draw out excess moisture.

In a large bowl, toss zucchini with oil then toss in ranch seasoning, oregano, salt (if using), and pepper. Place in a single layer on baking sheets. Bake until crispy, about 1 hour 20 minutes, checking after about an hour. Let cool to room temperature before serving.

AIR FRYER DIRECTIONS:

Grease air fryer basket lightly with cooking spray. Slice zucchini into very thin rounds, using a mandolin if you have one! Pat zucchini with paper towels to draw out excess moisture. 

Omit oil. In a large bowl, toss zucchini with ranch seasoning, oregano, salt, and pepper. Place in a single layer in basket (a little overlapping is fine!).

Air fry at 375° for 6 minutes, then flip and cook for another 6 minutes. Remove golden chips and continue cooking remaining chips until golden and crispy, 2 to 4 minutes, shaking basket every minute to allow for even crisping.

I got this recipe and photo from delish.

HAM PECAN PINWHEELS

1 pkg (8-oz) fat-free or low-fat cream cheese, softened

1/4 cup light mayonnaise
1 garlic clove, minced
1 cup chopped pecans
8 to 10 slices deli ham

Beat the cream cheese, mayonnaise and garlic in a bowl until smooth; stir in the pecans.

Lay out the ham slices and spread about 3 tablespoonfuls of the cream cheese mixture on each slice. Roll slices up tightly, cover and refrigerate for at least 2 hours. Cut rolls into bite-size pieces.

Remember these are appetizers. You have a couple and share the rest. These are not meant to be a meal for a diabetic.

This is file photo that is a close representation of this recipe.

FISH STEW PORTUGUESE-STYLE

 

3 tbsp olive oil

2 bay leaves
2 tsp paprika (smoked or sweet)
1 small onion, sliced thin
1 small green bell pepper, sliced thin
1 can (14 1/2-oz) diced tomatoes
1 garlic clove, finely chopped
1/4 cup chopped fresh cilantro
1 cup water - I suggest going very light on salt
Salt and pepper to taste
1 1/2 lbs skinless striped bass, cut into 2-inch chunks

Heat 2 tablespoons of the oil in a medium saucepan over medium-high heat. Add the bay leaves and paprika; cook, stirring, about 30 seconds.  Add the onion, bell pepper, tomatoes, garlic and 2 tablespoons of the cilantro: season with salt and pepper. Cover and cook until the veggies are softened, 8-10 minutes.

Add 1 cup water; reduce heat to medium-low.

Season the fish with salt and pepper; nestle in among the veggies in the pan. Cover and simmer 5 to 7 minutes until the fish are cooked through.

Ladle stew into bowls and drizzle with the remaining olive oil and sprinkle the remaining cilantro over the stew.

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Yield: 4 servings
Per serving: 17 g carbs to 34 g protein, sodium numbers determined by you and your use of salt.

DIABETIC'S EGGNOG

1/2 cup egg substitute

1 pkg Equal or Stevia Sugar Substitute
1 can (12-oz) evaporated skim milk
3/4 cup skim or fat-free milk
1 tsp vanilla extract
1 tsp rum flavoring
ground nutmeg or cinnamon for dusting

Whip the egg substitute and sugar substitute together until blended.  Combine mixture with the two milks, vanilla extract, and rum flavoring.  Mix well!  Chill for several hours or overnight.  Pour into glasses or cups and dust the tops with the ground nutmeg or cinnamon.

Yield: 4 servings of 6-ounces each
Per serving: 118 calories, 13 g carbs, 13 g protein
Diabetic exchanges: 1 skim milk, 1/2 fat

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MINESTRONE SOUP

 

2 tbsp olive oil

1 large onion, diced
4 garlic cloves, minced
2 celery stalks, diced
1 large carrot, diced
1 1/2 fresh or frozen green beans, in pieces
1 tsp dried oregano
1 tsp dried basil
salt and pepper to taste
1 can (28-oz) lower sodium diced tomatoes
1 can (14-oz) lower sodium crushed tomatoes
6 cups low-sodium chicken or beef broth
1 can (15-oz) kidney beans, drained
1/2 cup whole-grain elbow pasta
1/3 cup finely grated Parmesan cheese
2 tbsp chopped fresh basil

Heat the oil in a large soup pot over medium-high heat; add onion and cook until translucent.  Add the garlic and cook about a half minute.  Add the celery and carrot; cook until starting to soften. Stir in the green beans, oregano, and basil, salt and pepper; cook for 3 minutes.

Add both types of tomatoes and the broth; bring mixture to a boil. Reduce heat to medium low and simmer for 10 minutes. Stir in the beans and pasta; cook until veggies and pasta are tender, about 10 minutes or so.

Ladle soup into bowls and top with the cheese and fresh basil.

Serve with a piece of crusty whole-grain or low-carb bread, if desired.

.

NOTE: This is my diabetic-friendly version of an Ellie Krieger recipe

APPLE-PECAN CHEESECAKE

This is a Kraft Philadelphia Cream Cheese recipe. This is not a recipe to be a regular part of a diabetic's diet. It is, however, okay for special occasions, a dessert to take to pitch-in meals, large family meals, etc. Anytime you need a dessert to share with others, this could be a good choice. It would also be a good dessert for upcoming holiday meals. Remember, only 1 slice for you!

CRUST:
1 cup graham cracker crumbs*
3 tbsp Splenda Granular
1/2 tsp ground cinnamon
1/4 cup butter, melted

Combine the above ingredients together and press onto the bottom of a 9-inch springform pan. Bake at 350 degrees for 10 minutes.

*If you cannot tolerate graham cracker crumbs, use sugar-free vanilla wafers.

FILLING:
2 (8-oz each) Philadelphia Light Cream Cheese (Neufchatel), softened
1/2 cup Splenda or Stevia Granular
2 large eggs
1/2 tsp vanilla

Using an electric mixer at medium speed, combine cream cheese and Splenda until well blended. Add the eggs, one at a time, mixing well after each addition. Blend in the vanilla and pour over the crust.

TOPPING:
4 cups peeled apple, sliced thin
1/3 cup Splenda or Stevia Granular
1/2 tsp ground cinnamon
1/3 cup chopped pecans

In a large bowl, toss the apples with the Splenda and cinnamon, spoon over the filling. Spoon the mixture over the cream cheese layer and sprinkle with the chopped pecans. Bake at 350 degrees for 1 hour and 10 minutes.

Remove cake from oven and loosen cake from the rim of the pan. Cool before removing the rim of the pan. Cool cake before removing the rim of the pan.

Chill until serving time.

Yield: 12 servings

This is an old Kraft Philadelphia Cream Cheese recipe.

ITALIAN CAULIFLOWER BITES

1 cup Panko bread crumbs

1/2 cup finely grated Parmesan cheese
1/2 tsp Italian seasoning
salt, optional
black pepper to taste
1 large head cauliflower, cut into florets
3 large eggs, whisked until blended
sugar-free or low-sugar marinara sauce for dipping

Preheat oven to 400 degrees.
Line a baking sheet with parchment paper; set aside.

In a large bowl, combine the Panko, cheese, Italian seasoning, salt (if using), and pepper. Stir until well combined.

Dip cauliflower florets in the whipped eggs then into the Panko mixture. Coat thoroughly but lightly and place individually on the parchment lined baking sheet. You may have to press some of the panko onto the cauliflower.

Bake at 400 degrees for 20-25 minutes or until browned and crunchy.

Serve with the warmed marinara sauce for dipping.

Note: These bites are snacks or appetizers. Do not make a meal of them.

file photo for reference only

BALSAMIC ROSEMARY PORK LOIN ROAST

2 1/2 lb boneless top loin pork roast

1 1/2 cups fresh rosemary leaves
12 garlic cloves
3 tbsp olive oil
2 tbsp balsamic vinegar
1 tsp salt
2 tsp freshly ground black pepper

Preheat oven to 450 degrees.

Combine the rosemary, garlic, olive oil, balsamic vinegar, salt and pepper together in a food processor; pulse to a coarse, wet paste.

Spread 3/4 of the paste all over the roast.  Place roast, fat side up, in a shallow roasting pan.

Bake at 450 degrees for 15 minutes.  Reduce oven temperature to 350 degrees and cook another 50 minute to an hour. Roast should reach an internal temperature of 150 degrees.

Remove roast from oven and allow to rest for 10 minutes before slicing to serve.

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LEMON-BROCCOLI CHICKEN

This recipe will work for almost all diabetics. It uses soup but you can buy the low-fat, low-sodium healthier soup. Served with some steamed broccoli it is a good, quick diabetic meal.

1 lemon

1 tbsp canola oil
4 (approx 1 lb total) boneless skinless chicken breast halves
1 can (10 3/4)-oz) cream of broccoli soup
1/4 cup low-fat milk
dash of freshly ground black pepper

Cut 4 thin slices from the lemon; set aside.  Squeeze 2 teaspoons of juice from the remaining lemon; set aside.

In a large skillet over medium-high heat, heat the oil to hot.  Add chicken and cook 10 minutes or until browned on both sides.  Skim off any fat.

In a bowl, combine the broccoli soup and the milk; stir in the lemon juice and the black pepper.  Pour soup mixture over the chicken.  Top chicken with the lemon slices.

Reduce the heat to low and cover; cook 5 minutes or until the chicken is completely cooked through; stir occasionally.

To serve, garnish with some lemon slices, carrot curls, fresh herbs, etc as desired.

PINEAPPLE-PUMPKIN MUFFINS

This is my diabetic version of a Pompeian Olive Oil recipe I have had for years.

1/3 cup Pompeian Extra Light Tasting Olive Oil

2/3 cup Splenda or Stevia Granulated
2 tsp ground cinnamon
1 3/4 cup white whole-wheat pastry flour
2 tsp baking powder
1/4 tsp salt
2/3 cup low-fat buttermilk
2 egg whites (or 1/4 cup egg substitute)
1/2 can (16-oz size) solid pumpkin
2 tsp vanilla extract
1 tbsp grated orange zest
1 can (8-oz) pineapple tidbits in their own juice, drained

Preheat oven to 400 degrees.
Brush the bottoms of a 12-cup nonstick muffin pan with 1 tsp of the olive oil; set aside.

Combine 1 tablespoon of the Splenda or Stevia and 1/2 teaspoon of the cinnamon together in a cup and set aside.

Whisk together the flours, baking powder, salt, and the remaining Splenda and cinnamon in a medium bowl; set aside.

Whisk the buttermilk, remaining oil, egg whites, pumpkin, vanilla, and orange zest together in another bowl. Stir in the pineapple.

Make a well in the center of the flour mixture, pour in the milk mixture and stir just until blended. Spoon batter equally into the muffin cups.  Sprinkle the cinnamon/Splenda or Stevia mixture over the tops of the batter.

Bake at 400 degrees for 18 to 20 minutes or until a wooden toothpick inserted in the centers comes out clean.  Carefully remove from muffin pan and allow to cool completely on a wire rack. Garnish with orange peel, if desired.

This is my version of a Pompeian recipe.

file photo of this recipe.

HOW TO MAKE GLUTEN-FREE ALL-PURPOSE FLOUR

4 cups finely ground or stone-ground white-rice flour

2 cups stone-ground brown-rice flour

2 cups tapioca flour or tapioca starch

1 cup potato starch (not potato flour)

In an extra-large bowl, combine all ingredients; whisk together until thoroughly blended.

Using a large spoon bring the flour from the bottom up to the top and whisk again to be sure mixture is thoroughly. Repeat the process a few times to be sure the ingredients are evenly distributed through the mixture.

Store your flour mixture in an airtight container or a zip-top storage (I prefer freezer) bag. Flour may be store this way for up to one month. If you need to store for a longer period of time, place in the refrigerator or freezer. Bring to room temperature before using.

Stir flour mixture lightly before using. Spoon lightly into measuring cup and use the straight back of a knife or other straight utensil to level off.

Yield: Approximately 9 cups

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