HOMEMADE BLUE CHEESE DRESSING

1/2 cup fat-free mayonnaise (I prefer to use olive oil mayo)

2 tbsp fat-free or 1% milk
1 tbsp lemon juice
1/2 tsp Splenda Granulated (or equivalent of your favorite sweetener)
1/4 tsp garlic powder
1/4 tsp ground mustard
1/2 cup crumbled blue cheese

In a small bowl, combine all ingredients except cheese; blend until smooth. Add the cheese and mix well. Serve over your favorite salad greens. May also be served with chicken wings.

May be kept covered and stored in refrigerator.

Yield: 14 servings
Per serving (2 Tablespoons):
46 calories, 3 g (2 g sat) fat, 253 mg sodium, 3 g carbs, 2 g protein, trace of fiber
Diabetic Exchange: 1 fat

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APPLE CHEESE LOG

 A great little appetizer or party snack that diabetics can enjoy along with family and/or friends.

1 brick (8-oz) fat-free cream cheese, softened

1/2 cup finely chopped Granny Smith (or other tart) apple
1/4 cup chopped pecans
1/4 tsp ground cinnamon
1/2 cup finely chopped pecans for rolling
Sugar free vanilla wafers or assorted whole-grain or your favorite low-carb crackers for serving

Combine the cream cheese, apple, 1/4 cup chopped pecans, and cinnamon; stir until well blended. Shape mixture into a log and roll in the 1/2 cup finely chopped pecans.

Cover log and refrigerate at least 20 minutes before serving.

Serve with the vanilla wafers or assorted crackers.

Notes:

• If you don't want to make a log, sprinkle some finely chopped pecans over the top and leave in a bowl to be served as a spread.
• Cinnamon is excellent for diabetics. If you enjoy the flavor of cinnamon, increase the amount a little.
• Pecans (and other nuts) are good for diabetics.

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PECAN CHEESE BALL

1 jar (16-oz) Cheez Whiz

1 brick (8-oz) fat-free cream cheese, softened
4-oz shredded mild reduced-fat cheddar cheese
1 cup finely chopped pecans
1 small onion, finely chopped
1 tsp Worcestershire sauce
Additional chopped pecans to roll cheese ball in

In a bowl, mix until well blended. Roll into a ball, cover and chill until serving time. Right before serving, roll in more chopped pecans.

Serve with an assortment of whole-grain or low-carb crackers. May also be served with celery sticks.

Note: Reminder, this is an appetizer/snack. Do not make a meal of cheeseball and crackers!

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TOFFEE NUT BARS

1 box sugar-free yellow cake mix

1/2 cup unsalted butter, melted
1 large egg

Preheat oven to 350 degrees.

In large mixer bowl, combine the cake mix, butter, and egg at low speed until well blended. Press into the bottom of an ungreased 9 x 13-inch baking pan. Bake at 350 degrees for 10 minutes. While this bakes, prepare the TOPPING:

1/2 cup Splenda Brown Sugar Blend (or your favorite brown sugar substitute)
1 tsp vanilla extract
2 large eggs
2 tbsp white whole-wheat flour (or your favorite low-carb substitute)
1 tsp baking powder
1/2 tsp salt
1 cup unsweetened coconut
1/2 cup chopped pecans (or walnuts)

In the same mixing bowl, combine the Splenda, vanilla and eggs; blend together well. Add the flour, baking powder and salt; mix well.

Stir in the coconut and nuts. Gently spread the topping evenly over the warm base being sure topping touching sides of the pan.

Bake at 350 degrees for another 20 to 25 minutes or until golden brown and the topping is set.

Allow to cool before cutting into 48 bars.

NOTE: As with all desserts, quantity is key. Have a bar, not a quarter pan of bars. Share with family and/or friends or freeze extras in small quantities in individual ziptop freezer bags for use when you have a sweet tooth. If you have uncontrolled blood sugar you should probably forgo desserts.

Note: This is a file photo that is very similar to this diabetic recipe.

CHICKEN AND CHEESE FLAUTAS

1 cup finely shredded Pepper Jack cheese

3/4 cup shredded cooked chicken
3/4 tsp cumin
6 (6-inch) whole-wheat tortillas, heated
1/3 cup salsa (what sugar content)
4 tsp olive oil

Combine first three ingredients in a small bowl; mix well. Divide the mixture evenly onto the tortillas (about 1/4 cup per tortilla). Top with a level tablespoon of salsa each. Roll up tightly; secure each with a toothpick. Brush with the olive oil.

In a large skillet, cook over medium heat 4 to 6 minutes or until filling is hot and tortillas are toasted; turn occasionally during cooking.

Serve with a garnish of guacamole and/or fat-free sour cream, if desired.

Yield: 3 servings of two flautas each.
Per serving: 410 calories, 25 g carbs (1 g is sugar), 22 g protein

recipe and photo from Pillsbury

GLAZED BAKED BUTTERNUT SQUASH

1 butternut squash, peeled and cut into 1-inch cubes

5 tbsp melted butter
1/2 to 3/4 tsp ground cinnamon
1/4 to 1/2 tsp ground ginger
2 tbsp packed Splenda Brown Sugar Blend
freshly ground black pepper, optional

Preheat oven to 350 degrees.

Butter a casserole dish; and place squash in the dish.

In a microwave-safe dish, melt the butter; add the cinnamon, ginger and Splenda; drizzle over the cubed squash.

Bake at 350 degrees for 30 minutes. Garnish with a sprinkle of pepper, if desired.

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MAKE AHEAD GREEN SALAD

I first saw this recipe in a TOH magazine back in the 1990s. After being diagnosed as a diabetic, I redid this recipe to adjust to my new diet standards. It makes a great dish to make-ahead as it best after being refrigerated 24 hours.

1 head iceberg lettuce, torn into bite-size pieces
1 large sweet onion, chopped
1/2 cup chopped or sliced celery
1/2 cup chopped green bell pepper
1 can (8-oz) sliced water chestnuts, drained
1 pkg (10-oz) frozen peas, thawed
1 cup olive oil mayonnaise
1 cup low-fat plain Greek yogurt
1 tbsp Splenda Granulated
1/4 cup shredded Parmesan cheese
6 bacon strips, cooked, drained, crumbled

In a 6-quart bowl, layer half the vegetable ingredients in the order listed above.

In a small bowl, combine the mayonnaise, yogurt, and Splenda. Spread half the mixture over the top of the peas. Repeat the layers. Sprinkle the cheese and bacon over the top of the salad. Cover and refrigerate at least 12 hours but up to 24 hours before serving.

Yield: 14-16 servings. Perfect for a large crowd.
Diabetic Exchanges: 1/2 starch, 1/2 vegetable

This is a picture of the original salad.

LASAGNA WITH TURKEY SAUSAGE

This recipe makes lasagna acceptable for a diabetic's diet. Remember to control your portion size! And leave off the garlic bread. This recipe as is has almost equal carbs and proteins, that is good for diabetics.

9 uncooked whole-wheat lasagna noodles (or your favorite low-carb)
1 carton (15-oz) ricotta cheese
1 tbsp spoon dried basil
1 egg, beaten
16-oz shredded low-fat mozzarella cheese, divided
1 lb Italian turkey sausage, cooked, crumbled, drained
1 cup finely chopped red bell pepper
5 cups low-sugar or sugar-free spaghetti sauce (yes, it is available)
1 tbsp fresh parsley for garnish, if desired

Cook noodles according to package directions; drain.

While noodles cook, preheat oven to 350 degrees. In a medium bowl, combine ricotta cheese, basil, egg and 1 cup of the mozzarella; mix together well.

In a small bowl, combine the sausage and bell pepper.

Spread 1/2 cup of the spaghetti sauce in the bottom of an ungreased 9 x 13-inch baking dish. Top with 3 of the cooked noodles. Spread 1 1/2 cups of the spaghetti sauce over the noodles. Top with half the ricotta mixture then half the sausage/pepper mixture. Sprinkle with 1 1/2 cups of the mozzarella cheese. Top with 3 noodles, 1 1/2 cups spaghetti sauce, remaining ricotta mixture, remaining sausage mixture, 3 noodles then remaining spaghetti sauce. Cover tightly with foil.

Bake at 350 degrees for 50 minutes. Uncover dish; sprinkle with remaining mozzarella cheese. Cover and bake an additional 15 minutes or until hot and bubbly. Uncover and let stand 15 minutes. Sprinkle with parsley before serving, if desired.

Yield: 12 servings

Per serving: 380 calories, 25 g total carbs, 2 g sugar, 24 g protein

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BALSAMIC-MAPLE ACORN SQUASH

1 large (1 1/2 lb) acorn squash

1/4 cup low or no sugar Balsamic vinaigrette dressing
1/2 tsp ground nutmeg
3 tbsp sugar-free maple-flavored syrup OR 100% pure maple syrup

Preheat oven to 400 degrees.
Cover a rimmed baking sheet with foil; set aside.

Cut squash in half lengthwise; remove seeds and discard them. Place squash halves, cut side down, on a cutting board and cut each half into 6 slices crosswise. Place slices in a large bowl.

In a small bowl, combine the dressing, nutmeg and syrup until well blended. Pour over the squash slices and toss to coat. Place the slices in a single layer onto the prepared baking sheet.

Bake at 400 degrees for 45 minutes or until squash is tender, turning once about halfway through the cooking time.

Yield: 6 servings

Please note this is a side dish that should be eaten with a lean protein item.

This is a Kraft recipe I redid for my diabetic diet.

HERBED TURKEY BREAST

1 (8 1/2 lbs) bone-in turkey breast

3 tbsp lemon juice, divided
2 tbsp olive oil, divided
2 garlic cloves, minced
1 1/4 tsp salt
1 tsp grated lemon peel
1 tsp dried thyme
3/4 tsp pepper
1/2 tsp rubbed sage

Preheat oven to 350 degrees.

Using your fingers, loosen the skin but leave attached along bottom edge.

In a small bowl, combine 1 tablespoon of the lemon juice, 1 tablespoon of the oil, the garlic and remaining spices; spread under the turkey skin. Combine the remaining lemon juice and oil; set aside.

Place the turkey breast on a rack in a shallow pan and bake, uncovered, at 350 degrees for 2 1/2 to 3 hours or until a meat thermometer reads 170 degrees, basting every 15-20 minutes with the lemon/oil mixture.

Remove from oven and allow to stand for 10 minutes. Remove skin and discard before carving.

Yield: 16 servings
Per serving: Approximately 160 calories, 1 g carbs, 31 g protein
Diabetic Exchanges: 3 lean meat

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BANANA-WALNUT MUFFINS

1 cup Splenda or Stevia Granulated

1/4 cup unsweetened applesauce
1/4 cup canola or coconut oil
2 eggs
2 cups white whole-wheat flour
1 tsp baking soda
pinch of salt
3 large or 4 small/medium very ripe bananas
1/2 cup chopped walnuts

Preheat oven to 325 degrees.
Grease 12 to 15 muffin cups; set aside.

Cream the Splenda, applesauce and oil; stir in the eggs and bananas. Add the flour, baking soda, and salt. Mix to moisten dry ingredients. Stir in the walnuts.

Divide batter evenly between the muffin cups. I usually make 15 with this recipe. That is what I consider the right size for a diabetic.

Bake at 325 for approximately 20 minutes or until a wooden toothpick inserted in the center comes out clean.

Note: The ones pictured are ones I have made. I sprinkled a little streusel over them. It was Splenda, flour, and a little butter cut in.

SWEET POTATO CASSEROLE FOR DIABETICS

Diabetics do not have to skip the sweet potato casserole; they just have to make it a little differently.

4 cups mashed sweet potatoes (cook your own to avoid the sugary canned ones)

2 eggs, beaten

1 cup Splenda Granular (or an equivalent amount of your favorite sugar substitute)

1/2 cup unsalted butter

1 tsp vanilla extract

1/3 cup low-fat evaporated milk

Topping:

1/4 cup Splenda Brown Sugar Blend

1/4 cup white whole wheat flour or almond flour

2 1/2 tbsp unsalted butter

1/2 cup chopped pecans

Combine mashed sweet potatoes, eggs, Splenda, butter, and milk; pour into a greased casserole dish.

Combine the Splenda Brown Sugar Blend and flour; cut in butter until mixture is crumbly. Stir in the pecans and sprinkle over the sweet potato mixture.

Bake at 350 degrees 30-35 minutes until browned and bubbly.

Remember, quantity is key for diabetics. One serving per meal.

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BLUEBERRY BUCKLE COFFEECAKE

Streusel Topping:

1/3 cup Splenda Granulated
1/2 cup white whole-wheat flour
1 tsp ground cinnamon
dash of salt
1/4 cup butter

Cake:
1 1/2 cups white whole-wheat flour
1/2 cup garbanzo bean flour (or all-purpose flour)
2 tsp baking powder
3/4 tsp salt
3/4 cup Splenda Granulated
1/4 cup olive or coconut oil

1/2 cup unsweetened applesauce
1 egg (large)
2 tsp vanilla extract
1/2 cup low-fat milk
2 cups fresh or frozen (unsweetened) blueberries

Preheat oven to 375 degrees.
Lightly grease a 9-inch square baking pan; set aside.

Make the topping by combining the Splenda, flour, cinnamon and salt; cut in butter using 2 knives or your fingers until crumbly. Set aside.

In a medium size mixing bowl, combine the flours, baking powder and salt.

In a large mixing bowl, beat the Splenda, oil, egg and vanilla until blended. Alternately add the flour mixture and the milk, ending with flour mixture, to the egg mixture until well blended. Gently stir in the blueberries just until combined.

Pour the batter into the prepared pan. Sprinkle the topping evenly over the batter.

Bake 40 to 45 minutes or until a wooden toothpick inserted in the center comes out clean.

Cool in the pan 10 minutes. May be served from the pan or removed to a serving platter.

Cut into 16 squares for serving.

Note: Picture Credit to King Arthur Flour

Note: This is a coffeecake I made diabetic-friendly based on a KAF recipe.

DIABETIC-FRIENDLY HOT SPICY BEVERAGE

1 cup dried sugar-free, orange-flavored breakfast drink mix

1/2 cup dried sugar-free iced tea mix
1/4 cup dried sugar-free lemonade drink mix
3/4 tsp ground cinnamon
1 tbsp whole cloves
peel of one orange
peel of one lemon
2 gallons water
Cinnamon sticks for stirrers, optional

Combine all ingredients, except cinnamon sticks, in a large pot or a slow cooker. Stir together well and bring slowly to a boil, turn down to simmer. Serve directly from pot after removing the peels and cloves. Add a cinnamon stick to the mug, if desired.

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SOUTHWESTERN STEAK AND PEPPERS

 1/2 tablespoon cumin, ground

• 1/2 teaspoon coriander, ground
• 1/2 teaspoon chili powder
• 1/4 teaspoon salt
• 3/4 teaspoon pepper, black, coarsely ground
• 1 pound boneless beef top sirloin steak, trimmed of fat
• 3 clove(s) garlic, peeled, 1 halved and 2 minced
• 3 teaspoon oil, canola or olive oil, divided
• 2 medium red bell peppers, thinly sliced
• 1 medium white onion, halved lengthwise and thinly sliced
• 1 teaspoon sugar, brown (personally, I use 1/2 tsp Splenda brown sugar blend but stats below are for the brown sugar)
• 1/2 cup brewed or prepared instant coffee
• 1/4 cup vinegar, balsamic
• 4 cups watercress
• 1. Mix cumin, coriander, chili powder, salt and 3/4 teaspoon pepper in a small bowl. Rub steak with the cut garlic. Rub the spice mix all over the steak.

2. Heat 2 teaspoons oil in a large heavy skillet, preferably cast iron, over medium-high heat. Add the steak and cook to desired doneness, (4 to 6 minutes per side for medium-rare). Transfer to a cutting board and let rest.
3. Add remaining 1 teaspoon oil to the skillet. Add bell peppers and onion; cook, stirring often, until softened, about 4 minutes. Add minced garlic and brown sugar; cook, stirring often, for 1 minute. Add coffee, vinegar and any accumulated meat juices; cook for 3 minutes to intensify flavor. Season with pepper.
4. To serve, mound 1 cup watercress on each plate. Top with the sautéed peppers and onion. Slice the steak thinly across the grain and arrange on the vegetables. Pour the sauce from the pan over the steak. Serve immediately.

Yield: 4 servings

Per serving: Calories 226, Fat 12g, Cholesterol 60mg, Sodium 216mg, Saturated Fat 3g, Protein 26g, Fiber 3g, Carbohydrates12g

I suggest diabetics omit the potatoes pictured.

Note: I got this recipe a few years ago from Eating Well.

SALMON CHEESE BALL

Here is a different cheese ball recipe for diabetics. The salmon makes this party food a better choice for diabetics, unfortunately this diabetic doesn't like salmon. 

1lb can red salmon

1 tbsp lemon juice

8-oz low-fat cream cheese, softened

1/4 tsp salt, optional

1 tsp horseradish

1/4 tsp liquid smoke

2 tsp finely grated onion

1/2 cup chopped pecans for rolling

3 tbsp chopped parsley

Drain salmon, put into a bowl. Remove the skin and bones.

Combine the first 7 ingredients in a bowl. Mold into a ball and refrigerate.

Before serving, roll the chilled ball in the parsley and pecans.

Serve with party breads, crackers, fresh veggies.

file photo for reference

ITALIAN TURKEY MEATBALLS WITH MOSTACCIOLI

This recipe is for those times when you just really have a craving for some pasta and meatballs. This is a once-in-awhile dish for diabetics. Also, a good dish when entertaining as it is so tasty others won't even realize you are serving a "diabetic" dish. It is also a good idea for "pitch-in" dinners. Others will enjoy it but you will know it is a dish that is okay for you to eat. You can reduce the carbs by using your favorite low-carb pasta. As is, it is well over the ratio of 30% as many proteins as carbs per meal.

1 pkg (9-oz) frozen spinach, thawed and squeezed dry
6 slices turkey bacon, cooked, crumbled
2 lb lean ground turkey*
3/4 cup Italian Style Breadcrumbs
1/4 cup grated Parmesan cheese
2 garlic cloves, minced
2 eggs, beaten
1 pkg (16-oz uncooked whole-grain mostaccioli (reduce carbs by using your favorite low-carb pasta)
1 jar (28-oz) spaghetti sauce (read labels for one sugar-free or with a low sugar content)
1 can Italian-style diced tomatoes, do not drain
1 tsp Splenda Granulated
Shredded Parmesan cheese for garnish, if desired

Preheat oven to 350 degrees.

In a large bowl, combine the spinach, bacon, turkey, breadcrumbs, cheese, garlic, and eggs; mix together well. Shape into meatballs about 1 1/2-inch size; place in a 10 x 15-inch baking pan. Bake at 350 degrees about 20 minutes or until browned and cooked through.

While meatballs bake, cook the pasta according to the package directions, drain.

In a large saucepan, combine the spaghetti sauce, tomatoes and Splenda. Cook the mixture until bubbly and cooked through.

To serve, place meatballs and sauce over the pasta. Garnish with the Parmesan cheese, if desired.

Yield: 8 servings
Per Serving: Approximately - 600 calories, 60 g carbs, 40 g protein
Dietary Exchanges: 4 starch, 1 vegetable, 4 lean meat, 1 fat

*Read the label to be sure your ground turkey does not contain fatty skin.

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SWISS STEAK AND GRAVY

Steak:

1/4 cup white whole-wheat flour or almond flour
1/2 tsp salt
1/4 tsp pepper
2 lbs round steak, cut into serving-size pieces
2 tbsp olive oil
1 medium-size onion, sliced thin
2 cups water
2 tbsp Worcestershire sauce

In a pie plate, combine the flour, salt and pepper; dredge steak pieces, one at a time, through the mixture. Pound each piece with a meat mallet or edge of a saucer to tenderize.

Heat the oil in an oven-proof Dutch oven; add meat and brown on both sides. Arrange the onion slices between layers of steak; add the water and Worcestershire sauce. Cover and bake at 325 degrees for 2 to 2 1/2 hours until meat is tender. Remove meat to a serving platter and keep warm.

Gravy:
1/4 cup white whole-wheat flour
1/4 tsp salt
1/8 tsp pepper
1 1/4 cups beef broth (water may be substituted)

In a small bowl, combine all ingredients until smooth; stir into the pan juices. Bring mixture to a boil over medium heat and cook, stirring, for 2 minutes.

Serving suggestion: Serve over hot cooked whole-wheat noodles.

Yield: 8 servings

Have had this recipe for years. I believe I got the original idea from a Reiman's publication.

PASTA SHELLS

If you love pasta as much as I do, you don't want to give it up and you don't have to. Here is an old recipe I got back in the 90s that I adapted to be diabetic-friendly and it works fine for me. I hope it will for you, too.

2 1/2 cups uncooked small or medium sized whole-wheat shell macaroni (or your favorite low carb)
8 green onions, sliced thin
2 tsp olive oil
1-pint cherry tomatoes, halved
1/4 lb Canadian bacon, diced
1 1/2 tsp dried basil
1/2 tsp freshly ground black pepper
3/4 cup shredded low-fat mozzarella cheese, divided

Cook shells according to the package directions.

While shells cook, heat oil in a large skillet and sauté onions until tender. Stir in the tomatoes, bacon, basil and pepper; cook, stirring, until the tomatoes are softened.

Rinse and drain the pasta; stir into the tomato mixture. Add half the cheese, stir to blend in.

Transfer mixture a 1 1/2-quart baking dish that has been sprayed with olive oil cooking spray. Sprinkle the remaining cheese over the casserole.

Bake at 375 degrees for 8-10 minutes or until the cheese is melted.
Yield: 4 servings

Note: Diabetics should avoid regular pastas and opt for whole-grain pastas or their choice of low-carb pastas.

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