MARINATED VEGETABLES

 3 medium-size yellow squash, sliced 1/4-inch thick

1 medium-size green bell pepper, sliced thin

1 medium-size red bell pepper, sliced thin

1 medium-size yellow bell pepper, sliced thin

1 medium-size orange bell pepper, sliced thin

1 small red onion, sliced thin and separated into rings

1 can whole baby corn, drained

1 medium-size carrot sliced into thin coins

1/4 cup white vinegar

2 tbsp Splenda Granulated

2 tbsp water

2 tbsp olive oil

3/4 tsp salt

Combine the squash, peppers, onion, corn and carrots in a large bowl.

Place the vinegar, Splenda, water, oil and salt into a jar with a tight-fitting lid; shake well until mixed. Pour over the vegetables and toss to coat.

Cover vegetables and refrigerate at least 2 hours before serving.

Serve with a large, slotted spoon.

Note: This recipe and photo are from an old Light and Tasty Magazine.

file photo

SOUR CREAM BANANA BREAD

1 cup Splenda Granulated or equivalent of your favorite sweetener

3 medium to large ripe bananas, mashed

1 heaping tbsp sour cream or plain Greek yogurt
1/4 cup coconut or olive oil
1/4 cup unsweetened applesauce
2 large eggs, well beaten
1/4 cup garbanzo bean flour (or additional white whole wheat)
1 cup white whole-wheat flour
1 tsp baking soda
1/4 tsp salt
1/2 cup chopped walnuts, optional but recommended because walnuts are healthy and good for diabetics

Preheat oven to 350 degrees.

In a 2-quart mixing bowl, beat the Splenda, bananas, sour cream, coconut oil and applesauce together until well blended.

In a separate bowl, combine the flours, baking soda and salt. Mix into the banana mixture until moistened.

Spray an 8-inch loaf pan with nonstick canola or olive oil cooking spray; pour batter evenly into pan.

Bake at 350 degrees for 45 to 50 minutes or until a wooden toothpick inserted in the center comes out clean.

I doubled the recipe and made this much today. I have my grandsons here and they eat like I do. They never complain about sugar-free and/or fat-free. I don't think they even notice. This will be gone before tomorrow morning. (Note this is a repeat post from 4 years ago. My grandsons are not here today.)

Remember this is a bread and should be treated as such. One slice once or twice a day, depending on how well controlled your blood sugar is. Share with family and friends or slice and put one or two slices in separate freezer ziptop baggies and freeze for later use.

RED PEPPER - PARMESAN TILAPIA FILLETS

 1/4 cup egg substitute (may substitute 1 egg)

1/2 cup grated Parmesan cheese

1 tsp Italian seasoning

1/2 to 1 tsp crushed red pepper flakes (amount depends on the amount of heat you want)

1/2 tsp freshly ground black pepper

4 (6-oz each) tilapia fillets

Preheat oven to 425 degrees.

Spray a large baking pan with sides with cooking spray; set aside.

Place egg substitute in a shallow bowl.

In another bowl combine the Parmesan cheese, Italian seasoning, red pepper and black pepper.

Dip the fillets first into the egg substitute then into the cheese/spice mixture. Place on the prepared baking pan.

Bake at 425 degrees for 12-15 minutes or until the fish flakes easily with a fork.

Per fillet: 179 calories, 1 g carbs, 35 g protein

Diabetic exchange = 5 lean meat

file photo

APPLE PIE SMOOTHIE

1 cup sugar-free vanilla frozen yogurt

1/2 cup unsweetened applesauce

1 tsp fresh lemon juice

1/4 tsp ground cinnamon

Dash ground nutmeg

2 ice cubes

Extra ground cinnamon for garnish, optional

Cinnamon stick for stirring, optional

Place all ingredients in a blender container and process until creamy and smooth.

Yield: 2 servings

file photo

SUGAR-FREE RUSSIAN TEA MIX

 

MOLLY'S GREEN BEAN CASSEROLE

Yes, I do know that diabetics should eat fresh vegetables more than vegetable casseroles. Having said that, here is a recipe I found on the internet years ago after I was diagnosed with diabetes. It is much healthier than the traditional green bean casserole and is okay for us from time to time.

6 cups blanched frenched green beans ( I don't French cut mine, I just break them then cook a little bit more than just blanched)

1pint sour cream (we diabetics need to use low-fat)

2 tablespoons water

1 teaspoon crushed red pepper flakes

4 strips bacon, fried crisp and broken into pieces

1 teaspoon Worcestershire sauce

pepper, to taste

2 cups Parmesan, grated

4 ounces sliced mushrooms, browned in a bit of butter

3 green onions, chopped

Preheat oven to 350 degrees F.

Mix sour cream, Worcestershire sauce, 1½ cups of the Parmesan cheese, pepper flakes, and pepper.

 Stir in bacon, mushrooms, and green onions.

Add green beans and mix thoroughly.

Pour green beans in a 9 x 13-inch casserole dish which has been buttered.

Top with the rest of the Parmesan.

Bake until top begins to brown, 20 to 30 minutes.

If the green beans are bubbling, but the cheese isn't browning, turn it on broil for just a second. Let set for 10 to 15 minutes before serving.

Note: I believe I got this from RecipeLion but it has been so long I could be wrong.

file photo

COPYCAT RECIPE FOR WHOLE FOODS CALIFORNIA QUINOA SAL

 1 cup quinoa

1/4 cup balsamic vinegar

Zest of 2 limes

1 mango, peeled and diced

1 red bell pepper, diced

1/2 cup shelled edamame

1/3 cup chopped red onion

1/4 cup unsweetened coconut flakes

1/4 cup sliced almonds

1/4 cup raisins (optional)

2 tablespoons chopped fresh cilantro leaves

In a large saucepan of 2 cups water, cook quinoa according to package instructions; set aside.

In a small bowl, whisk together balsamic vinegar and lime zest; set aside.

In a large bowl, combine quinoa, mango, bell pepper, edamame, red onion, coconut flakes, almonds, raisins and cilantro. Pour the balsamic vinegar mixture on top of the salad and gently toss to combine.

Serve immediately.

Yield: 4 to 6 servings

Note: Quinoa is a low glycemic food

file photo

SOUTHWEST-STYLE COWBOY BEANS

 2 1/2 cups dry pinto beans, rinsed and soaked overnight

4 quarts water

1 medium onion, quartered

1 tbsp salt

1 lb ground beef or turkey*

1/2 lb bulk turkey* breakfast sausage, crumbled

1 small onion, chopped

1 large green bell pepper, chopped

3 garlic cloves, minced

1 can 14 1/2-oz recipe ready diced tomatoes - do not drain

1 can (6-oz) tomato paste

1 pkg (1.25-oz) taco seasoning mix

green onion, chopped, for garnish if desired

Place the water, soaked beans, and the onion into a large pot and bring to a boil. Reduce heat to low and cook, partially covered, for 1 1/2 hours or until the beans are tender. Add the salt and cook another half hour.

In a large skillet, combine the ground meat, sausage, bell pepper and garlic; cook, stirring often, until the meat is browned; drain in a colander.

Add the meat mixture, diced tomatoes, tomato paste and taco seasoning to the beans. Cook over medium heat for another half hour, stirring occasionally.

Note: If serving with cornbread, make homemade cornbread with white whole-wheat flour. If you prefer sweet cornbread, substitute Splenda granulated for the sugar in your recipe. Unless your blood sugar is well controlled, it is probably best to leave off the cornbread.

Garnish with the green onion, if desired.

*Always check the label on your ground turkey and/or turkey sausage for fat content and ingredients. If it contains the skin, do not buy it.

file photo

STRAWBERRY PECAN MUFFINS

This is my original recipe. Feel free to adjust to suit tastes and/or needs.

1 egg

1/2 cup milk

1/4 cup olive or canola oil

1/2 cup sugar-free applesauce

1 1/2 cup white whole wheat flour

1/2 cup Stevia or Splenda granular

2 tsp baking powder

1/4 tsp salt

1 tsp vanilla

1 cup strawberries, finely chopped or smashed

1/3 cup chopped pecans

Preheat oven to 350-degrees.

In a medium mixing bowl, break-up egg using a whisk. Add the milk, oil, applesauce, stirring with the whisk. Stir the sweetener into the mixture.

In a separate bowl, combine the flour, baking powder, and salt. Stir half the mixture into the liquid mixture until combined, repeat with the remaining flour mixture. When combined, stir in the strawberries, nuts and vanilla.

Spoon batter into greased muffin tins and bake at 350 for 15-18 minutes until lightly browned and a toothpick inserted in the center comes out clean.

Yield: 12 muffins

 

TURKEY LETTUCE WRAPS

2 large leaves of leaf lettuce

2 slices turkey bacon, cooked
6 thin slices smoked turkey breast
2 thin peeled avocado slices
2 thin tomato wedges
1 tbsp Blue Cheese salad dressing or your favorite sugar-free dressing


Top the lettuce leaves evenly with the bacon, turkey slices, avocado slices and tomato wedges. Drizzle the dressing over the meat and vegetables. Roll each lettuce leaf up tightly, securing it with a toothpick, if desired.

Yield: 2 wraps

Note: Be careful with the toothpicks to prevent choking. Toothpicks should be removed before you start eating.

file photo

CARAMELIZED BRUSSELS SPROUTS WITH LEMON

1/4 cup extra virgin olive oil

4 cups Brussels sprouts, trimmed and halved lengthwise

2 tbsp water

1 tbsp lemon juice (about juice of half a lemon)

salt

pepper

In a 12-inch nonstick skillet heat 3 tablespoons of the olive oil over medium heat.

Arrange the sprouts in the pan in a single layer with cut sides down. Drizzle with the remaining oil and sprinkle lightly with salt and black pepper. Cover skillet and cook for 3 minutes. Remove lid and sprinkle the sprouts with the water; cover and cook another 2 minutes. Sprouts should be just tender when pierced with a fork. They should be starting to caramelize.

Remove lid and increase heat slightly. When the cut sides are well caramelized, toss sprouts in the pan and drizzle with the lemon juice; sprinkle with more salt and pepper to suit taste. (I suggest not adding more salt here as diabetics should watch their salt intake.)

Yield: 6 servings

Per serving: 106 calories, 9 g fat, 0 mg cholesterol, 209 mg sodium, 6 g carbs, 2 g fiber, 2 g protein

(Remember fat from olive oil is a healthy fat so don't worry about the fat grams.

)

GRILLED ZUCCHINI WITH CHEESE

 

1 lb zucchini, sliced 1/4-inch thick
1 tbsp extra-virgin olive oil
1 tbsp grated Parmesan cheese
salt to taste
pepper to taste
1/2 tsp oregano
1/4 lb shredded mozzarella

Preheat broiler or prepare indoor or outdoor grill.
Brush the olive oil on the zucchini slices. Sprinkle the Parmesan cheese, salt, pepper, and oregano over the oil. Top with the shredded mozzarella cheese. Grill or broil for about 5 minutes until zucchini softens and cheese melts.

file photo

YUMMY CHOCOLATE LAYER CAKE

This cake may not be for every diabetic. If your diabetes is out of control, I would not recommend this. Otherwise it is okay for special occasions such as birthdays, etc. Remember quantity is key, share with family and/or friend.

1 1/2 cup white whole-wheat flour*

1 cup Splenda or Stevia granulated

1/4 cup Splenda Baking Blend

1/2 cup unsweetened cocoa powder

1 1/4 tsp baking soda

1 tsp salt1 cup buttermilk**

1 tbsp sugar-free applesauce

2/3 cup coconut oil

2 tsp vanilla extract

2 eggs

Preheat oven to 350 degrees.

Grease and lightly flour the bottoms only of two 8-inch round cake pans; set aside.

In a large mixer bowl, blend all ingredients at low speed until moistened then beat at medium speed for 3 minutes. Pour batter evenly into the two prepared pans.

Bake at 350 degrees for 25 to 30 minutes until a toothpick inserted in the center comes out clean. Remove from oven and cool in pans on wire rack for 5 minutes. Remove from pans and allow to cool completely on the wire rack.

Frost with your favorite sugar-free frosting or dust with "sugar-free" powdered sugar (directions below.).

To make sugar-free powdered sugar:

Put 3/4 cup of Splenda Granular and 2 tablespoons cornstarch in a blender and blend until it is a very fine powder. 0 grams of sugar and only 4 carbs per tablespoon.

*Use 1 cup white whole wheat flour and 1/2 cup almond flour, if desired. If doing so, I recommend baking in a 9 x 13 pan as it may be too crumbly to do layers.

**If you don't have buttermilk on hand, place 1 tablespoon of vinegar in a measuring cup and add enough milk to make 1 cup; stir and use as you would the buttermilk.

Note: File Photo

I made this as a sheet cake in a 9 X 13-inch pan and frosted it with sugar-free chocolate frosting. It was very good and would make a good celebration, ie birthday, cake with a scoop of vanilla sugar-free ice cream.

BLUEBERRY-WALNUT GREEN SALAD

Note: Watch the sugar content of the dressing. Use your own sugar-free if you need to. You know your blood sugar levels and how to adjust.

1 pkg (10-oz) mixed salad greens

1 pint fresh blueberries

1/4 cup coarsely chopped walnuts

1/4 cup raspberry vinaigrette dressing

1/4 cup crumbled feta cheese

In a salad bowl toss the greens, blueberries, walnuts and dressing together. Sprinkle with the crumbled cheese.

Yield: 6 servings

file photo

CHEESY CAULIFLOWER BISCUITS

These tasty little biscuits from Cooking Light are less than 25 calories each and they are gluten-free for those who follow a gluten-free diet.

• 1 cauliflower head, leaves removed
• 3 garlic cloves, minced
• 1/3 cup nonfat Greek yogurt
• 1/2 cup cheddar cheese, shredded
• 2 eggs
• 2 egg whites
• 1 teaspoon kosher salt (I suggest cutting that in half.)
• 1/2 teaspoon black pepper

Step 1: Make Mashed Cauliflower Preheat the oven to 400°F. Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food processor. Add minced garlic and pulse several times until smooth and creamy.

Step 2: Mix Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar cheese, Nonfat Greek yogurt, salt and pepper and mix together.

In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the cauliflower mixture.

Step 3: Bake Coat a mini muffin pan with cooking spray of your choice. Then fill the cups to the top with the cauliflower mixture. Bake for 20-25 minutes, until golden brown.

file photo

QUICK AND EASY CHICKEN SKILLET

 

1 tbsp canola or olive oil
4 skinless, boneless chicken breast halves
1 can (10 1/4) low-fat condensed cream of chicken soup
1 1/2 cups water
1/4 tsp paprika
1/4 tsp fresh ground black pepper
1 1/2 cups uncooked instant brown rice
2 cups fresh broccoli broken into small florets

In a heavy 10-inch skillet, over medium heat, heat the canola oil. Add the chicken until well browned on both sides; remove from skillet.

Stir the soup, water, paprika, and pepper together in the skillet. Heat to a boil. Stir rice and broccoli into the soup mixture in skillet and reduce heat to low. Return the chicken to the skillet. Sprinkle additional paprika and pepper over the chicken. Cover and cook 5 minutes or until the chicken is cooked through and the rice is tender.

Yield: 4 servings

clipart

MOCHA SWIRL CHEESECAKE

44 Reduced-Fat* Chocolate Wafers, crushed

1/4 cup butter, melted

2 tablespoons unsweetened cocoa powder

1/4 cup SPLENDA^® No Calorie Sweetener, Granulated

 (8 ounce) packages reduced-fat cream cheese

3/4 cup SPLENDA^® No Calorie Sweetener, Granulated 

2 eggs

2 egg whites

1 1/2 tablespoons cornstarch

1/4 teaspoon salt

3/4 cup reduced-fat sour cream

2 teaspoons vanilla

1 1/4 teaspoons instant espresso crystals

2 (.55 ounce) packages Sugar-Free Swiss Miss Instant Cocoa Mix

Preheat oven to 400 degrees F.

Mix crust ingredients (1st 4 ingredients) together and press into a 9-inch springform pan. Place pan on a baking sheet and bake for 10 minutes. Remove from oven and cool to room temperature.

Reset oven temperature to 325 degrees F.

Beat cream cheese and SPLENDA^® Granulated Sweetener together until well mixed and smooth. Add eggs, egg whites, cornstarch and salt. Mix until smooth. Add sour cream and vanilla; mix until well blended.

Measure 1/2 cup of the cheesecake batter and pour into a small bowl. Add instant espresso crystals and cocoa mix. Stir until well combined.

Pour half of plain batter over crust. Top with half of the coffee batter by placing rounded spoonfuls over the cheesecake batter. Gently swirl the coffee batter into plain batter with the tip of knife or spatula. Repeat with remaining batters.

Bake 45-50 minutes or until center is almost set. Remove from oven and gently run metal spatula around rim of pan to loosen cheesecake (this helps prevent cracking). Let cool 20-25 minutes before covering and placing in the refrigerator. Refrigerate 4- 6 hours or overnight before serving.

NOTE: This is a dessert and should not be an everyday item. Use for special occasions or take when asked to bring an item to a pitch-in or large family meals, etc. I always recommend taking a dessert. Then you know there is one you can have plus you don't have it setting at home tempting you to over-indulge.

*I use sugar-free.

This is a Splenda recipe. You may substitute any equivalent amount of your favorite sweetener.

Note:  This is a Splenda recipe.

 

BROWN 'SUGAR' AND WALNUT BROWNIES

1/2 cup packed Splenda Brown Sugar Blend

1/2 cup unsalted butter, softened

2 large eggs

1 tbsp unsweetened applesauce

2 squares (1-oz each) unsweetened chocolate, melted

1/2 cup white whole-wheat flour

1 cup coarsely chopped walnuts

Preheat oven to 325 degrees.

Grease an 8-inch square baking pan; set aside.

In a large mixing bowl, beat the Splenda and butter until light and fluffy; beat in the eggs, one at a time along with the applesauce. Beat in the chocolate and when well blended beat in the flour until combined. Stir in the walnuts.

Pour the batter into the prepared baking pan and bake at 325 degrees for 25 minutes or until done.

Allow to cool in pan on a wire rack. When cool, cut into 24 bars.

The file photo

MEXICAN BLACK BEAN PIZZA

This tasty pizza is okay for diabetics when a proper crust is used.

• 1 (10 ounce) package refrigerated whole-grain pizza dough (use whole-grain, cauliflower, or other low-carb crust - diabetics should use thin crust)
• 1 15 ounce can black beans, rinsed and drained
• 2 tablespoons snipped fresh cilantro or parsley
• 2 tablespoons salsa
• 1 teaspoon ground cumin
• 1/4 teaspoon bottled hot pepper sauce
• 2 cloves garlic, quartered
• 1 1/2 cups shredded low-fat Cojack or cheddar cheese (6 ounces)
• 1/2 cup chopped red sweet pepper
• 1/4 cup sliced green onion
• 1/2 cup dairy low-fat sour cream or plain yogurt
• 2 tablespoons salsa
• Lightly grease an 11- to 13-inch pizza pan. Unroll pizza dough and transfer to greased pan, pressing dough out with your hands. Build up edges slightly. Prick generously with a fork. Bake in a 425-degree F oven for 7 to 10 minutes or until lightly browned.

  2. 

  Meanwhile, in a blender container or food processor bowl combine black beans, cilantro or parsley, 2 tablespoons salsa, cumin, hot pepper sauce, and garlic. Cover and blend or process until smooth, stopping to scrape down sides if necessary.

  3. 

  Spread bean mixture over hot crust. Sprinkle with low-far Cojack or cheddar cheese, chopped red sweet pepper, and green onion. Bake about 10 minutes more or until cheese melts and pizza is heated through.

  4. 

  In a small bowl combine sour cream and 2 tablespoons salsa. Serve pizza with sour cream mixture. Makes 4 servings.
• 
• file photo

COLLARD GREEN CARBONARA

Note: Be sure to use pasteurized eggs. These eggs only cook from the heat in the hot pasta.

12-oz uncooked whole-wheat or your favorite low-carb pasta

6 slices thick hickory-smoked bacon slices, cut-up

1 medium-size red onion, halved and sliced

2 garlic cloves, minced

4 cups firmly packed chopped collard greens

3 large pasteurized eggs, lightly beaten

1 large pasteurized egg yolk, lightly beaten

1 tsp kosher salt

1 tsp freshly ground black pepper

1/2 tsp dried crushed red pepper

3 cups (12-oz) freshly shredded Parmigiano-Reggiano cheese

Cook pasta according to the package directions.

While pasta cooks, cook bacon in a large skillet over medium-high heat for 5 minutes or so until crisp; using a slotted spoon remove to paper towels to drain. Leave drippings in skillet.

Saute' the onion slices in the hot drippings until golden brown and tender. Add the garlic and saute' 1 minute; add greens and sauté' 5 minutes. Remove skillet from the heat. Stir in the bacon

In a large bowl, whisk together the eggs, egg yolk, salt, black pepper and red pepper with 2 1/2 cups of the cheese.

Drain the pasta, reserving 1/2 cup of the water. Immediately pour the hot pasta into the egg mixture and toss to coat. Add the greens mixture and toss to combine. If needed, add in a little of the reserved pasta water (as little as possible).

Sprinkle the remaining cheese overall.

Yield: 6 to 8 servings.

Note: This is my diabetic version of an old Southern Living recipe.

CHICKEN ITALIAN 'O

This is a clipping from one of the shoeboxes of recipes collected by my late mother who was a diabetic. I don't eat chicken, so I have never tried it. I suggest if you serve it over rice, use brown, wild, or cauliflower rice. If you follow my blog, you know I don't recommend white rice to diabetics.

Personally, if I were making this, I would combine the tomato sauce and other ingredients in a bowl and pour the mixture over the chicken. Do it the way you prefer.

BREADED TOMATO HALVES

3 large tomatoes, halved

3 tbsp unflavored whole-grain breadcrumbs
1 tbsp chopped parsley
1 tbsp olive oil
1 tsp minced garlic
1/2 tsp chopped fresh thyme
1/4 tsp salt
1/2 tsp freshly ground pepper

Preheat oven to 400 degrees. Lightly oil a baking pan. Place tomatoes in pan, cut side up. In a small bowl, combine remaining ingredients; spread on tomatoes. Bake 15 minutes.

file photo

FIVE-CHEESE SPINACH AND ARTICHOKE DIP

1 jar (12-oz) roasted sweet red peppers

1 jar (6.5-oz) marinated quartered artichoke hearts
1 pkg (10-oz) frozen chopped spinach, thawed and squeezed dry
8-oz fresh mozzarella cheese, cubed
1 1/2 cups shredded Asiago cheese
2 pkg (3-oz each) Neuchâtel cream cheese, softened and cubed
1 cup (4-oz) crumbled feta cheese
1/3 cup shredded provolone cheese
1/3 cup minced fresh basil
1/4 cup finely chopped red onion
2 tbsp mayonnaise
2 garlic cloves, minced
Assorted crackers for dipping

Drain peppers, reserving 1 tablespoon of the liquid; chop peppers.

Drain artichokes, reserving 2 tablespoons of the liquid; coarsely chop artichokes.

Spray a 3-quart slow cooker with nonstick cooking spray. Place the spinach, cheeses, basil, onion, mayonnaise, garlic, peppers and artichokes in the cooker; stir in the reserved liquid from the peppers and artichokes.

Place lid on cooker and cook on high 2 hours. Stir dip, replace lid and cook another 30 minutes to 1 hour. Stir before serving with the assorted crackers.

Yield: 16 servings of 1/4 cup each
Per serving: 197 calories, 16g fat - 8g saturated, 4g carbs, 1g fiber, 9g protein

This was from an old TOH magazine.

One serving of this dip should be okay for most diabetics. It is low carb, high protein. Beware of the 8g saturated fat per serving and do not over-indulge.