HERBED CHEESE DIP

1 pkg (4-serving size) lemon flavor sugar-free gelatin

1/4 tsp salt, optional
1 cup boiling water
1 carton (16-oz) 2% lowfat cottage cheese
4 oz neufchatel cheese
1/2 cup packed fresh parsley sprigs
2 garlic cloves
2 tbsp vinegar
2 tsp dill weed
1 tsp Worcestershire sauce
1/2 tsp black pepper

Completely dissolve gelatin and salt (if using) in the boiling water; pour into blender container.

Add remaining ingredients to the blender and cover. Blend mixture at low speed, scraping down sides as needed, for approximately 2 minutes until smooth.

Pour mixture into a serving bowl, cover and refrigerate for at least 4 hours or until set.

Yield: 3 1/2 cups dip

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SALSA MEATLOAF

1 lb lean ground beef or ground turkey

1/2 cup quick oats
1 tsp basil
1/2 tsp oregano
1/4 tsp salt
dash freshly ground black pepper
1/2 cup thick and chunky salsa (watch sugar content)
1 egg, slightly beaten

Preheat oven to 350 degrees.

In a large bowl, combine all the ingredients together until mixed well. Shape into a loaf in a 9-inch ungreased loaf pan.

Bake at 350 degrees for 50 to 60 minutes or until well browned and firm.

Allow to stand for 5 minutes before slicing to serve. Serve with additional salsa, if desired.

Yield: 4 servings
Per serving (1/4 of recipe): 290 calories, 10 g carbs, 23 g protein

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FRUITED GELATIN AND COTTAGE CHEESE

1 carton (16-oz) low-fat cottage cheese

1 pkg (4-serving size) orange-flavored sugar-free gelatin
3/4 cup boiling water
1/2 cup cold water
Ice cubes
1 can (11-oz) mandarin orange sections, drained well

Place the cottage cheese in a blender or food processor container. Place the cover on the container and blend until smooth; set aside.

Stir the boiling water into the gelatin and stir until completely dissolved.

Add enough ice cubes to the cold water to make 1 1/4 cups. Add to the gelatin mixture and stir until slightly thickened. Remove any unmelted ice. Stir in the oranges.

Divide the cottage cheese evenly into 8 individual serving dishes or place into a pretty glass dish. Spoon the gelatin mixture over the cheese.

Chill until set, at least 2 hours.

Yield: 8 half-cup servings.
Per serving: 80 calories, 5 g carbs, 8 g protein

Note: May be used as a salad or a dessert. If using as a dessert, add a dollop of sugar-free whipped topping, if desired.

This is a very old Jello photo.

LENTIL, BARLEY, SAUSAGE SOUP

1 tbsp olive oil

1/2 cup regular barley
1 cup chopped onion
3/4 cup chopped carrots
2 garlic cloves, minced
2 tsp ground cumin
4 cups reduced-sodium chicken broth
1 cup water
1/2 cup lentils, rinsed and drained
1 bay leaf
1 can (14 1/2-oz) no-salt-added fire roasted diced tomatoes, do not drain
6-oz cooked chicken-apple sausage links, cut in half lengthwise then sliced
4 cups fresh baby spinach

1. In a 3- to 4-quart saucepan heat oil over medium heat. Add barley; cook and stir for 3 to 4 minutes or until barley is golden. Add onion, carrots, and garlic; cook about 10 minutes or just until vegetables are tender, stirring occasionally. Stir in cumin; cook and stir for 30 seconds more.
2. Add broth, the water, lentils, and bay leaf. Bring to boiling; reduce heat. Simmer, covered, about 55 minutes or until barley and lentils are tender. Stir in tomatoes and sausage; heat through. Remove and discard bay leaf.
3. Add spinach, stirring until spinach begins to wilt. Ladle soup into serving bowls. Serve immediately.

Note: I got this recipe from a low-fat diabetic-friendly recipe booklet after my diabetes diagnosis. I would never eat it because of the chicken broth and the chicken sausage. I will make mine a little differently but for those of you who eat chicken, this is a healthy recipe. 

MICROWAVE BLUEBERRY JAM

You can make your own blueberry jam very easily in the microwave, one 8-oz jar at a time. It will keep in the refrigerator for a month or so. Blueberries are very healthy so you might want to give this a try.

2 cups fresh or frozen blueberries
1/3 cup Splenda or Stevia
Pinch of salt
2 tbsp fresh squeezed lemon juice
1 tsp very fine grated lemon peel
1/4 tsp pure vanilla extract

In a large microwave-safe bowl (you need room for the berries to bubble as they cook), stir together the berries, Splenda, salt, lemon juice and peel. Cook the mixture on high for approximately three minutes until the Splenda is dissolved.

Remove dish from microwave and stir the mixture (be sure Splenda is completely dissolved). Return to microwave and cook until mixture starts to set; approximately 3 to 5 minutes. Test by dipping a spoon in the mixture then holding it over the bowl. When the drips from  the spoon are thick, stir in the vanilla.

Spoon the jam into an 8-oz jar that has a lid. Place lid on jar and refrigerate.

Good on whole-grain or low-carb toast, pancakes, etc.

Note: I got this idea from a recipe I saw in a blueberry cookbook.

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SPINACH-MUSHROOM BITES

 

1/4 cup garbanzo bean flour*

1/2 cup white whole-wheat flour
3/4 tsp baking powder
3/4 tsp kosher or sea salt
1 tsp dried oregano
1 tsp dried parsley
1 Tbsp olive oil
1 cup mushrooms, finely chopped
1 handful baby spinach, chopped
1 clove garlic, minced
1 egg, lightly beaten
3/4 cup low-fat milk
1 cup shredded mozzarella cheese
Low-sugar or sugar-free marinara sauce for dipping, optional

Preheat oven to 375 F. 

Lightly grease a 24-cup mini muffin tin and set aside.
In a large bowl, combine flours, baking powder, salt, oregano, and parsley. Set aside.
Heat olive oil in a skillet over medium heat. Add mushrooms and sauté until mushrooms begin to release liquid, 2-3 minutes. Add spinach and garlic and sauté for another 2 minutes, until spinach is wilted, and garlic is fragrant. Remove from heat.
Add egg, milk and cheese to the flour mixture and stir gently just to combine. Stir in mushroom/spinach mixture. Let stand for 10 minutes.
Gently stir the batter. Divide evenly between the cups of the muffin tin. Bake for 20-22 minutes, until set and browned on top.

Serve warm with warmed marinara, if desired.

*May use an additional 1/4 cup white whole-wheat flour as a substitute if you do not have the garbanzo bean flour.

I got the idea for this from a recipe by Baked-in.com a few years ago.

PORK CHOPS WITH APPLES AND CREAMY MUSTARD SAUCE

This was a Kraft Foods recipe that I tweaked to make it diabetic-friendly.

1

Tbsp.  white whole-wheat (or your favorite low-carb) flour

1/2

tsp.  dried thyme 

1/2

tsp.  pepper

4

 center-cut boneless pork chops (1 lb.), 1/2 inch thick

2

tsp.  olive or coconut oil

1

small  onion, chopped

1

small  Gala apple, thinly sliced, each slice cut in half

3/4

cup  chicken broth

4

oz.  (1/2 of 8-oz. pkg.) PHILADELPHIA Neufchatel (low-fat cream) Cheese, cubed

2

Tbsp.  GREY POUPON Dijon Mustard

MIX first 3 ingredients on small plate. Add chops, 1 at a time; turn to evenly coat both sides of each.

HEAT oil in large nonstick skillet on medium heat. Add chops; cook 5 min. on each side or until done (160ºF). Transfer to plate; cover to keep warm.

ADD onions to same skillet; cook and stir 3 min. Stir in apples; cook 1 min. Add broth, cream cheese and mustard; cook 5 min. or until vegetables are crisp-tender and sauce is slightly thickened, stirring frequently. Serve sauce over chops.

Pork Chops are also good, if you want to omit the sauce.

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TRAIL BEAN SOUP MIX IN A JAR

Giving food gift jars can be fun but sometimes people wonder what they can give to a diabetic. If you want to give a diabetic a food gift jar, I suggest this bean soup mix. All you need to do is layer the ingredients in the order listed below into a quart jar.

1/2 cup pearl barley
1/2 cup red beans
1/2 cup baby lima beans
1/2 cup split peas
1/2 cup pinto beans
1/2 cup black-eyed peas
1/2 cup yellow split peas
1/2 cup navy beans
1/2 cup lentils

Instructions to attach to jar:

1 jar Trail Bean Soup Mix
2 quarts water
1 ham hock
1 1/4 tsp salt
1 tsp black pepper
1 can (28-oz) diced tomatoes
1 large onion, chopped
1 garlic clove, minced

Place bean mix in a large bowl and add 2 quarts of water; soak overnight. Drain.

Bring 2 quarts water to a boil in a soup pot. Add the ham hock and simmer for 20 minutes. Remove the ham hock.

Add the drained bean mixture, salt, pepper, tomatoes, onion, and garlic. Bring to a boil, reduce heat and simmer for 1 hour or until the beans are tender.

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SALMON ORZO SALAD

This is a recipe from former first lady Laura Bush.

¼ cup crumbled feta

2 tablespoons olive oil plus one tablespoon for drizzling on salmon before cooking

1 small jar capers, rinsed

½ cup parsley, chopped

1 yellow squash, washed and cut with melon baller or make a small circles

1 medium zucchini, washed and cut with melon baller to make small circles

¼ red onion, diced

1 bunch asparagus spears, ends removed and cut into thirds

2 cup cherry tomatoes, assorted colors

½ kalamata olives, pitted and sliced

1 cup fresh spinach

1 cup orzo, cooked and drained, about 8 minutes. Do not rinse pasta.

1 small jar artichoke hearts, quartered

Note: reserve ½ the juice in the artichoke hearts jar for the salad

4 lemons, halved

4 four-ounce salmon filets (bones removed)

Adam’s reserve citrus seafood rub from HEB (If you can’t find Adam’s reserve seafood rub easily, I recommend using another seafood rub, which are usually found in the spices section of your grocery store.)

For the Dijon vinaigrette dressing:

1/3 cup red wine vinegar

2/3 cup olive oil

1 tablespoon Dijon mustard

salt and pepper to taste

Sauté all vegetables except spinach in 3 tablespoons olive oil, until tender.

Pour all ingredients into a large bowl, including the spinach.

Top with hot orzo, which will wilt the spinach.

Pour half jar of artichoke hearts juice to salad.

Add Dijon vinaigrette dressing.

For the herbed salmon filets:

Drizzle filets with olive oil.

Grill over medium heat, 2 minutes per side

Grill four lemon halves until charred.

Put orzo salad onto plates, place salmon on top of salad and garnish with charred lemon.

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LIGHT BLUEBERRY MUFFINS

1 1/2 cups white whole-wheat flour
1/4 cup + 2 tbsp Splenda Baking Blend or Truvia Baking Blend
1/2 tsp salt (use 1/4 tsp if you have a problem with sodium)
2 tsp baking powder
1/3 cup more or less canola oil
1 large egg, beaten
1/3 cup milk
1 cup fresh or frozen blueberries

Preheat oven to 400 degrees.
Line 8 to 10 muffin cups with paper liners; set aside.

Whisk together the flour, baking blend, salt and baking powder in a mixing bowl.

Place oil in a glass measuring cup; add the beaten egg and enough milk to make 1 cup. Beat until well mixed and stir into the flour mixture just until combined. Do not over mix muffin batter or it will become tough.

Sprinkle the berries with a pinch of flour, toss to coat lightly. Gently stir into the batter.

Fill the muffin tins 2/3s full and bake at 400 degrees 15 to 20 minutes until a wooden toothpick inserted in center comes out clean.

This is my diabetic version of a recipe I got years ago from Hoosier Homemade.

NOTE: Remember muffins are bread. Limit yourself to one muffin. Share remainder with family and/or friends. You can also freeze muffins in individual ziptop baggies. Double bag by placing individual bags into a 1 gallon ziptop bag so muffins can be removed 1 at a time.

MOCHA MOUSSE WITH BERRIES

This is delicious and goes together quickly, but it does need to chill at least 4 hours.  It can be chilled up to 24 hours making it a great make-ahead dessert.

1 1/3 cups low-fat milk
1 pkg sugar-free chocolate chips
1/2 cup egg substitute
1/4 cup brewed espresso
4 tbsp Splenda granulated
dash of salt
Whipped cream or frozen sugar-free whipped topping, thawed, for garnish
Fresh berries for garnish

In a heavy, non-aluminum pan cook the milk over medium-high heat for a couple of minutes until tiny bubbles start to form around the edges of the pan.  Immediately remove from the heat; set aside.

In a blender combine the chocolate chips, egg substitute, espresso, sugar, and salt; process on low until smooth, about 20 seconds.

With the blender running on low, add the milk in a slow stream; process until smooth, about a minute.

Pour approximately 1/3 cup of the mixture into each of 12 small dessert glasses: cover and chill 4 to 24 hours.

To serve, top with the whipped cream and fresh berries.

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ROASTED GARLIC AND NUT CRUSTED TILAPIA

1/2 cup lite Balsamic Roasted Garlic Vinaigrette Dressing

4 ( 1 lb total) tilapia fillets
1/4 cup finely chopped mixed nuts
2 tbsp finely chopped fresh cilantro
1 garlic clove, minced
1 tsp peanut oil (or olive oil)

In a shallow dish , pour the dressing over the tilapia; turn to coat. Refrigerate 30 minutes.

Combine nuts, cilantro, garlic, and oil.

Preheat oven to 375 degrees.
Spray a baking dish with nonstick cooking spray.

Remove fish from and discard the marinade. Place fish on the prepared baking sheet and top with the nut mixture; press lightly to secure to the fish fillets.

Bake at 375 degrees for 10 to 12 minutes or until the fish flakes easily with a fork.

Kraft Foods recipe and photo

SOUTHWESTERN SPICED PECANS

1 pkg (1.25-oz) taco seasoning mix

5 tbsp Splenda or Stevia Granular
2 tsp ground cinnamon
1/4 tsp cayenne
1/4 cup fresh orange juice
2 cups pecan halves

Preheat oven to 350 degrees.
Line a 15 x 10 x 1-inch baking pan with aluminum foil; spray with nonstick cooking spray and set aside.

In a small saucepan, combine 1 tablespoon of the taco seasoning, 4 tablespoons of the Splenda or Stevia, the cinnamon and half the cayenne; mix together well. Stir in the orange juice and bring to a boil over medium heat.

Remove pan from the heat and stir in the pecans. Pour the mixture onto the prepared baking pan; spread out evenly.

Bake pecans at 350 degrees for 15 minutes, stirring once about halfway through.

While pecans bake, in a small bowl, combine the remaining taco seasoning, remaining Splenda or Stevia, and remaining cayenne; mix together well.

When you remove pecans from the oven, place in a medium-size bowl. Add the spice mixture and toss to coat all the pecans. Return to the baking pan.

Place back into the oven and bake another 5 minutes, stirring once. Allow to cool completely before serving or placing in an airtight container to store briefly.

These make great snacking party foods or placed in a decorative jar or container they make a great gift for diabetics.

NOTE: Nuts are good for diabetics. As with all snacks, do not make a meal of them. These are to be set out and shared with family and friends.

GRILLED LEMON CHICKEN 1

4 boneless, skinless chicken breasts

1/2 cup lemon juice
2 1/2 tbsp Worcestershire sauce

Combine the lemon juice and Worcestershire sauce. Place chicken in the mixture and refrigerate 1 hour turning every 15 minutes.

Remove chicken from the marinade and discard marinade.

Grill chicken on hot grill or broil for about 6 minutes per side until cooked through and tender. Chicken is not cooked through until juices run clear!

Garnish with fresh lemon slices, if desired.

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SPICED PUMPKIN CUPCAKES

1 package (2-layer size) sugar-free yellow cake mix

• 1 package (4-serving size) sugar-free vanilla instant pudding mix
• 1 cup canned pumpkin
• 1/2 cup canola, olive, or coconut oil
• 1/2 cup water
• 3 eggs
• 1 1/2 teaspoons ground cinnamon 
• 1 teaspoon ground cloves
• 1 teaspoon vanilla extract
• Preheat oven to 350°F. 
• Beat all ingredients in large bowl with electric mixer on low speed just until moistened, scraping side of bowl frequently. Beat on medium speed 2 minutes or until well blended.
• Spoon batter into 24 lightly greased or paper-lined muffin cups, filling each cup 2/3 full.
• Bake 20 minutes or until toothpick inserted into cupcake comes out clean. Cool in pans on wire rack 10 minutes. Remove from pans; cool completely.
• Frost with a sugar-free vanilla or cream cheese frosting. Or lightly sprinkle with powdered sugar.
• NOTE: This recipe is one from McCormick's spices that I changed into a sugar-free recipe after my diabetic diagnosis. It is important to remember that cake should not be a routine part of a diabetic's diet. However, a cupcake for a special occasion or to calm a sweet tooth once in a while should be okay for most diabetics.
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LEMON-DILL VINAIGRETTE

1/2 cup olive oil

1 1/2 tbsp chopped fresh dill
2 tsp lemon zest
1/4 cup fresh lemon juice
1 tsp Dijon mustard
1/4 tsp Splenda granulated (or equivalent amount of your favorite sweetener)
Salt and freshly ground black pepper, to taste

In a small mixing bowl, whisk the oil, dill, zest, juice, mustard, and Splenda together; season with the salt and pepper to suit your taste.

Serve on salad immediately or store in refrigerator in a sealed container for up to 3 days.

Yield: Approximately 3/4 cup of dressing

Note: File Photo

 

CHICKEN, PEACH AND AVOCADO SALAD

Chicken Marinade:

2 tbsp plain Greek yogurt
2 tbsp olive oil, plus extra for cooking chicken
1/2 lemon, juiced
4 finely chopped garlic cloves
1/2 tsp ground coriander
salt and freshly ground pepper
1 1/2 lbs boneless, skinless chicken thighs

Mix all ingredients except chicken together in a large shallow bowl or pan. Add the chicken; turn to coat both sides and allow to marinate for 20 minutes.

Salad:
2 heads butter lettuce, washed and torn
2 peaches, pitted and sliced
1 large or 2 small cucumbers, sliced thin
1 avocado, cut into small cubes
1/2 red onion, sliced thin
4-oz cherry tomatoes, halved

Dressing:
1/2 cup plain Greek yogurt
2 tbsp red wine vinegar
1 tbsp olive oil
3/4 tsp sugar
1 pinch red pepper flakes
1 garlic clove, chopped fine

Heat a cast iron or other heavy skillet over high heat and add 1 teaspoon of olive oil. Place the marinated chicken in the skillet and cook, turning once, about 10 minutes or until cooked through. Remove from the heat.

Arrange the lettuce in a large salad bowl and top with the peaches, cucumbers, avocado, onion, and tomatoes.

Whisk the dressing ingredients together in a small bowl.

To serve, slice the chicken against the grain and place on top of the salad. Toss with the dressing and season with salt and pepper as desired.

Yield: 4 to 6 servings

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STRAWBERRY YOGURT DESSERT CUPS

1 pkg (4-serving size) strawberry sugar-free gelatin

3/4 cup boiling water
1/2 cup cold water
Ice cubes
1 carton (8-oz) lowfat vanilla greek yogurt
1/2 tsp vanilla extract, optional
5 large fresh strawberries for garnish, optional

In a bowl, dissolve the gelatin in the boiling water stirring to dissolve completely. Combine the cold water with ice cubes to make 1 cup. Add to the gelatin and stir until slightly thickened; remove any remaining ice.

Stir the yogurt and the vanilla, if using, into the gelatin. Pour into 5 individual dessert dishes or cups.

Refrigerate until set, at least 30 minutes.

Before serving, garnish with fresh strawberries, if desired.

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STIR AND SERVE GREEN BEANS WITH ORANGE ZEST

3 lbs fresh green beans, trimmed

Salt and pepper to taste
2 tbsp olive or coconut oil
3 garlic cloves, sliced very thin
1 cup fresh basil leaves, thinly sliced
1/2 cup fresh mint leaves, finely chopped
2 tsp freshly grated orange peel

Heat a large saucepan with 7 to 8 quarts of water to a boil. Add 1 tablespoon salt and the green beans; cook 8 to 10 minutes or until crisp-tender, stirring occasionally. Drain and thoroughly rinse with cold water until no longer hot. Drain well. (At this stage beans can be stored in an airtight container in the refrigerator for up to 2 days with the following finishes just before serving.)

In a large saucepan heat the oil over medium heat.  Add the garlic and cook for 1 minute while stirring. Add the green beans, 3/4 teaspoon of salt and 1/4 teaspoon of freshly ground black pepper. Cook 3 to 5 minutes or until the beans are heated through, stirring often.

Remove beans from the heat and stir in the basil, mint, and orange peel.

My version of an old Good Housekeeping recipe.

Old GH Photo

FUDGY PEANUT BUTTER BROWNIE CAKE

1 box sugar-free brownie mix

3/4 tsp almond extract
1 cup crunchy peanut butter
1 jar sugar-free hot fudge ice cream topping
fresh mint sprig for garnish, if desired

Preheat oven to 350 degrees.
Coat the bottom of a 9-inch round cake pan with nonstick cooking spray; set aside.

Prepare the brownie mix according to package directions. Stir in the almond extract and peanut butter until blended. Spread batter into the prepared baking pan.

Bake at 350 degrees for 40 to 42 minutes or until a toothpick inserted in the center comes out clean. Cool completely in the pan before removing to a cake plate.

Stir the hot fudge topping until smooth. Spread the entire jar over the cake covering the top and sides. Using a frosting knife swirl topping in a decorative patter. Place mint sprig in center, if using.

This is my version of a Pillsbury recipe I found when I was first diagnosed with diabetes.

YUMMY STUFFED MUSHROOMS

These stuffed mushrooms are an acceptable appetizer for diabetics.

3 slices bacon, fried, drained well on paper towels, crumbled
1/2 brick (8-oz size) low-fat cream cheese
4 tbsp grated Parmesan cheese, divided
3 drops Worcestershire sauce
2 twists freshly ground black pepper
1 lb mushrooms, stems removed

Preheat oven to 350 degrees.
Very lightly spray the bottom of an 8-inch square baking dish or pan; set aside.

In a mixing bowl combine the bacon, cream cheese, 2 tablespoons of the grated Parmesan cheese, Worcestershire sauce, and pepper until blended.

Stuff the filling into the mushrooms and place in the prepared baking dish. Sprinkle with the remaining 2 tablespoons of Parmesan cheese.

Bake at 350 degrees for 25 to 30 minutes until the filling is a golden brown.

IT'S IN THE EYES OF THE BEHOLDER

A big problem for many diabetics is portion control.  Here is a good tip for those who tend to overeat. The eyes are the window to the brain. You can trick your mind into thinking you are eating more simply by using a smaller size plate. Forget the huge dinner plates and go for the smaller ones. Also, cut your food into smaller pieces and spread the food out on the plate. Suddenly your mind will believe you have more food than you actually do. Put these tips into practice daily and you will be surprised how quickly you become adjusted to eating less.

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TUSCAN ONE POT MEAL

 

1 tablespoon olive oil

1 pound turkey sausage,*casing removed
1 small onion, chopped
2 garlic cloves, chopped
3 (15-1/2-ounce) cans great northern beans, undrained
1 (14-1/2-ounce) can diced tomatoes, undrained
2 cups chicken broth
1 teaspoon Italian seasoning
1/4 teaspoon black pepper
2 cups fresh spinach, washed and patted dry

In a large soup pot, heat oil over high heat. Add sausage, onion, and garlic, and cook 6 to 8 minutes, or until no pink remains, stirring frequently to break up the meat.
 
Add remaining ingredients except spinach; bring to a boil. Reduce heat to low and simmer, uncovered, for 30 minutes, or until thickened. Stir in spinach, and serve.

*Always read labels and be sure you are getting lean turkey sausage. Do not buy ground turkey or sausage products that include skin.
This dish I got from Mr Food years ago is full of good for you ingredients.