BAKED APPLES WITH CARAMEL SAUCE

4 large baking apples

1/2 tsp cinnamon
1/8 tsp nutmeg
1/2 cup uncooked oats
1/4 cup raisins, optional based on your blood sugar
2 tbsp butter, softened
1/2 cup sugar-free caramel topping (Smucker's has a good one.)

Preheat oven to 400 degrees. Spray an 8-inch baking dish with nonstick cooking spray.

Wash apples thoroughly and core. Cut a small slice off the bottom is necessary to make apple sit upright. In a small mixing bowl, combine cinnamon, nutmeg, oats, raisins and butter; combine well. Stuff mixture into apples. Cover pan with aluminum foil and bake for 45-50 minutes until apples are tender. Remove from oven and drizzle caramel topping over apples. Serve warm.

file photo

BANANA-OAT MUFFINS

Nonstick cooking spray

2 cups regular rolled oats

3/4 cup whole wheat flour

1/3 sugar OR 1/3 cup Splenda Baking Blend OR Stevia Granulated

1 tsp baking powder

3/4 tsp apple pie spice OR ground cinnamon

1/2 tsp baking soda

1/4 tsp salt

1 cup buttermilk

2 eggs, lightly beaten OR 1/2 cup refrigerated egg product

1 large ripe banana, mashed

2 tbsp butter, melted

1 tsp vanilla

1/4 cup regular rolled oats

1/2 tsp apple pie spice or cinnamon

1 tbsp butter

Preheat oven to 350-degrees. Line 12 muffin (cupcake) cups with white paper baking cups, coating inside of the muffin cups lightly with the cooking spray. Set aside.

Place the 2 cups of eats in a food processor or blender, cover and process or blend until finely ground. Transfer ground oats to a large bowl. Stir in flour, sugar, baking powder, the 3/4 teaspoon of spice, baking soda and salt. Make a well in the center of the flour mixture and set aside.

In a medium bowl, whisk together buttermilk and egg; whisk in the banana, the 2 tablespoons of melted butter and vanilla. Add this mixture all at once to the well of the flour mixture and stir just until moistened (batter should be lumpy).  Spoon batter evenly into the prepared muffin cups, filling each cup about 3/4 full.

To make the topping, in a small bowl combine the 1/4 cup oats and the 1/2 teaspoon of spice. Using a pastry blender or two l=knives, cut in the 1 tablespoon of butter until the mixture resembles coarse crumbs. Sprinkle oat mixture on top of the muffin batter.

Bake for 20 to 22 minutes or until a wooden toothpick inserted in the center comes out clean. Cool in muffin cups on a wire rack for 5 minutes. Remove the muffins from cups. So good served warm.

Yield: 12 muffins

Nutritional info per muffin with sugar: 152 calories. 4g fat (2g sat) 8mg cholesterol, 25g carbs, (3g fiber), 5g protein. Diabetic Exchanges: 1/5 starch, 1 fat.

Nutritional info per muffin with sugar substitute: Same as above except 134 calories, 20g carbs. Diabetic Exchange: 1 starch

recipe idea and photo from Diabetic Living

MEDITERRANEAN TUNA SALAD FROM UNITED HEALTH CARE

I recently received this recipe from my health insurance company. I hate tuna but it is a good healthy recipe for those who eat tuna so I am sharing it with you.

1 can (3-oz) solid white tuna in water, drained

1 tsp lemon juice

1 tsp extra-virgin olive oil

1/4 cup chopped cucumber

1/4 cup cherry tomatoes, halved

4 Kalamata olives, pitted and chopped

Chopped flat-leaf parsley, optional

Place tuna in a medium bowl. Flake into bite-size pieces. Add remaining ingredients to the bowl and gently stir to combine.

Serving suggestions: serve on a bed or lettuce, inside half an avocado, or inside a crust whole-grain or low carb roll.

Nutrition info is for the salad only: 163 calories, 9 g fat (1g saturated), 30 mg cholesterol, 394 g sodium, 4 g carbs, i g dietary fiber, 2 g sugar, 2 g protein

BLACK CHERRY DESSERT

1-quart black cherries

2 cups water
1 pkg (4-serving size) sugar-free cherry gelatin
1/2 cup chopped almonds
whipped cream for garnish

Pit the cherries and combine the pitted cherries in a saucepan with the water.  Cover over low heat until the cherries are just tender.  Drain the cherries thoroughly but reserve the liquid.  Pour the liquid into a 2-cup measuring cup and add enough water to make 2 cups.

In saucepan, heat the cherry liquid to boiling; remove from heat and stir in the gelatin.  Stir to thoroughly dissolve.  Chill until the mixture is of a consistency similar to egg whites.  Fold in the cherries and the almonds.  Pour into individual dessert dishes or a serving dish.  Chill until firm.  Garnish with whipped cream before serving.

PORK AND APPLE BREAKFAST SAUSAGES

NOTE: I found this recipe in a Diabetes Cookbook from Prevention Magazine several years ago. The picture is a file photo.

1 lb pork tenderloin, cut into chunks
1/2 medium to large apple, peeled and cut into chunks
3/4 tsp poultry seasoning
1/2 tsp paprika
1/4 tsp salt

Put the pork, apple and spices into the bowl of a food processor fitted with a metal blade. Process about 1 minute until finely chopped. Wash hands thoroughly then using hands shape the mixture into 24 patties. Coat tops lightly with vegetable oil spray. Heat a nonstick skillet over medium-high heat. Place patties, sprayed side down, in pan. Cook approximately 5 minutes, turning as needed, until brown and no pink remains. Reduce heat if the patties start to brown too quickly.

This makes 8 servings of 3 patties each. Per serving: 73 calories, 1 g carbs, 12 g protein

After cooking, patties may be kept in refrigerator in a resealable plastic freezer bag for up to 4 days or in the freezer for up to 6 weeks. To reheat, place on a microwave-safe plate, cover loosely with waxed paper or paper towel. Microwave on medium power for 1 minute or until heated through.

COCOA MUFFINS

Note: Muffins are a bread-type product. Diabetics should keep their quantity small and those whose blood sugar is not controlled should skip such products.

1 1/2 cups bran cereal

1 1/4 cups lowfat milk
2 egg whites, lightly beaten
2 tbsp butter, melted
1 1/4 cups white whole-wheat flour, sifted
3 tbsp unsweetened cocoa powder
1/3 cup Splenda granulated
1 tbsp baking soda

1 tsp vanilla extract

Preheat oven to 400 degrees.
Line 10 muffin cups with paper liners or spray with nonstick cooking spray; set aside.

In a mixing bowl blend the cereal with the milk.  Stir in the egg whites and butter.  Blend in the flour, cocoa, Splenda, and baking soda, stirring just until blended.

Spoon the batter by heaping 1/2 cupful into each of the prepared baking cups.  Place in center of oven and bake at 400 degrees for 15 to 20 minutes or until muffins are golden brown and a wooden toothpick inserted into the center of muffins comes out clean.

Allow muffins to cool for 5 minutes in the pan.  Remove muffins to cool completely on a wire rack.

Option: Add 1/2 cup sugar-free chocolate chips, if desired.

file photo for reference only

MAXINE'S BAKED PORK CHOPS

This recipe was made frequently by Maxine back in my home county in Indiana over 60 years ago. When you really crave an old fashion comfort meal, try these pork chops with a substitute for the brown sugar.

4 pork chops (about 1 1/2 lbs.)
1/3 cup diced celery
1/2 cup water
1/8 tsp. pepper
2 tbs. brown sugar (Diabetics should substitute 1 tbs of Splenda Brown Sugar Blend or your favorite brown sugar substitute.)
juice 1/2 lemon
1/2 tsp. salt
1/2 tsp. dry mustard
2 cans (8-oz. each) tomato sauce

Brown chops in fat. Place in shallow baking dish. Combine tomato sauce, water, celery, brown sugar, lemon juice and seasonings; pour over chops. Cover and bake in 350 degrees oven for 1 1/2 hours or until chops are tender.

file photo for reference only

APPLE ONION SAUTE

4 medium firm apples, cored and sliced

3 tbsps butter*
2 onions, sliced
1/2 tsp marjoram
salt to taste
freshly ground black pepper to taste
1/2 tsp freshly squeezed lemon juice

Heat butter in a large skillet. Add onions and apples. Sauté over medium heat until apples and onions are tender. Season with marjoram, salt and pepper. Stir in lemon juice. Serve hot with a lean protein item such as chicken, pork chops, steak, etc.

Serves 4

*You can substitute olive oil for some of the butter, if desired. I would keep at least 1 tablespoon of butter for its glazing properties.

file photo

PITA POCKET DIABETIC SANDWICH

Do you need a portable sandwich for those busy times?   Try this recipe.  This is okay for breakfast on the run, too.

1 Whole-wheat Pita, halved
1/2 cup low-fat cottage cheese
1 small banana, sliced
4-5 walnut halves, chopped

Mix the cottage cheese, banana, and chopped walnuts together.  Divide mixture and use half to stuff each half of the pita pocket.

Approximately 46 g carbs and 21 g protein; a  good percent combination for a diabetic. 46 g carbs is high for a diabetic but this is balanced with almost half as many protein grams. It is recommended diabetic meals have at least 1/3 as many protein grams as carb grams. This exceeds that number. I suggest eating only 1/2 this recipe, making it into 2 servings. 

bread reference only - not a brand recommendation

EASY GARBANZO BEAN SALAD

1 can (15-oz) garbanzo beans, drained and rinsed

1/4 cup chopped fresh parsley
3 green onions, chopped
1 jar (4-oz) pimentos, chopped
1/4 cup red wine vinegar
2 tbsp olive oil
1 tsp salt
1/2 tsp Splenda granular
1/2 tsp freshly ground black pepper

In a medium dish with a cover, combine all the above ingredients. Cover the dish and refrigerate at least one hour. Before serving, be sure lid is on tight and shake gently.

Yield: 4 servings

file photo for reference only

CHOPPED APPLE SALAD

1/2 cup lite mayonnaise

1 tsp Splenda Granulated
1/4 tsp ground cinnamon
3 cups chopped apples
1 cup thinly sliced celery
1 cup halved grapes
2 tbsp toasted chopped walnuts

In a large bowl combine the Splenda with the mayonnaise and cinnamon.  Add the chopped apples, the celery and the grapes; toss to coat well.  Refrigerate approximately 1 hour.  To serve, transfer to a salad bowl lined with lettuce leaves. Sprinkle with the chopped walnuts.

file photo

MIXED SALAD WITH HOMEMADE POPPY SEED DRESSING

2 heads butter lettuce

1 head red leaf lettuce
2 cans (8-oz each) mandarin oranges, drained
1 cup flaked unsweetened coconut
1 cup slivered almonds
Poppy Seed Dressing (recipe follows)

Wash and drain both types of lettuce; break into bite-sized pieces.

In a salad bowl combine the mandarin oranges with the lettuce pieces.  Add some of the dressing and toss lightly.  Sprinkle the coconut and almonds over the top.

POPPY SEED DRESSING
1/4 cup Splenda granulated or equivalent of your favorite sweetener
1 tsp dry mustard
1/2 tsp salt (may be omitted)
1 tbsp poppy seed
1 small onion, chopped fine

1/2 cup white wine vinegar
1 cup canola or olive oil

In a blender container combine the sweetener, dry mustard, salt, onion and poppy seed; process until smooth.  Add the vinegar and oil gradually, processing constantly until smooth.  Store in refrigerator in a jar with a tight-fitting lid.  Shake before applying to salad.

Yield: 1 1/2 cup

File photo (not this recipe) used for reference only.

CHICKEN GREEN SALAD

4 boneless skinless chicken breasts

1 tbsp olive or canola oil
2 tsp chopped fresh thyme or 3/4 tsp dried thyme
1/2 tsp salt
1/2 tsp freshly ground black pepper
8 cups mixed salad greens
1/4 cup reduced-fat balsamic vinaigrette
1 cup cherry tomatoes, halved

Place the chicken breasts between two pieces of plastic wrap and pound into a thickness of 1/2-inch.  Drizzle the oil over the chicken and sprinkle with the salt, pepper, and thyme.

Spray a grill pan with nonstick cooking spray.  Cook chicken on the grill at a medium-high heat for 3 to 4 minutes per side or until the juices run clear.  Chicken is not done until the juices run clear!

Toss the salad greens with the vinaigrette and tomatoes; divide between 4 plates.  Place a chicken breast atop the greens on each plate.

Yield: 4 servings
Per serving: 258 calories, 41 grams protein and 11 grams carbohydrates

Note: Feel free to add fresh mushrooms, bell pepper, etc to suit your taste.

file photo for reference

WISHING YOU A SAFE AND HAPPY HOLIDAY WEEK

 

CREAMY ITALIAN CHICKEN PIZZA WITH HEALTHY HOMEMADE CRUST

1 portion of the whole grain pizza crust recipe below

1/3 cup light Alfredo sauce

1/4 tsp crushed rosemary

1 cup shredded (or chopped) cooked chicken

2 Roma tomatoes, sliced thin

1 small zucchini, sliced thin

3/4 cup shredded mozzarella cheese

1/4 cup small fresh basil leaves

cornmeal

Preheat oven to 425 degrees.

Sprinkle a small amount of cornmeal over the bottom of a 12-inch round pizza pan; set aside.

Roll out the pizza dough on a lightly floured surface. Place dough on pizza pan and prick with a fork. Bake the dough for 6 to 8 minutes until lightly browned.

Combine the crushed rosemary into the Alfredo sauce and spread to within an inch of the edges of the crust. Top sauce with the chicken, tomatoes, and zucchini then sprinkle with the mozzarella cheese. Bake at 425 degrees for 8 to 10 minutes or until the veggies have softened and the cheese is melted. Before serving sprinkle the fresh basil leaves over the top.

Yield: 4 servings

Per serving: 310 calories, 33 g carbs, 24 g protein

WHOLE GRAIN PIZZA CRUST

If you are a diabetic who loves pizza, do not be disheartened. Make your own pizza starting with this healthy crust.

1 to 1 1/2 cups bread flour

1 cup white whole-wheat flour

1/4 cup yellow cornmeal (not cornbread mix!)

1/4 cup flaxseed meal

1 tsp active dry yeast

3/4 tsp salt

1 cup warm water (105 to 115 degrees)

In a large bowl combine 1 cup of the bread flour, the whole-wheat flour, cornmeal, yeast, flaxseed meal, and salt. Add the warm water and stir until combined. Turn the dough out onto a lightly floured surface. Knead in enough of the remaining bread flour to make a soft dough that is elastic. This should take about 3 to 5 minutes. Shape the dough into a ball.

Lightly grease a bowl and place the ball of dough into the bowl. Turn ball once to allow top to be greased. Cover dough and let rise in a warm spot for 2 to 3 hours until doubled in size. Punch down the dough.

Turn the dough out onto a lightly floured surface and divide into two equal portions. Cover and let rest for approximately 10 minutes before using.

Yield: Enough dough for 2 12-inch pizzas.

pizza crust

CREAMY CASHEW & ROASTED TOMATO DIP

When you want a fancy homemade dip to impress your guests, try this creamy dip.

9-oz cherry tomatoes

1 tbsp olive oil + extra

1 tbsp good quality balsamic vinegar

Salt and freshly ground black pepper

1 tsp Splenda or Stevia granulated

2 large sprigs of fresh thyme

7-oz unsalted cashew nuts, soaked in a bowl of water overnight

7-oz buttermilk

Freshly squeezed juice of 1 lemon

Preheat oven to 275-degrees.

Cut tomatoes in half and arrange on a roasting pan, cut side up. Drizzle with the olive oil and balsamic vinegar. Sprinkle the sugar overall. Pull thyme sprigs between your fingers to remove the tiny leaves and sprinkle them over the tomatoes. Roast about 1 1/2 to 2 hours, until almost dried but still a little soft. Remove from the oven and let cool.

Drain the cashews and discard the water. Place nuts in a blender with the buttermilk, lemon juice and most of the roasted tomatoes (reserve a few tomatoes for garnish). Process to a smooth puree and taste for seasoning, adding salt, pepper and/or lemon juice if needed. 

Spoon dip into a bowl and top with the reserved tomatoes. Drizzle with a dab of olive oil. Serve with pita chips and/or fresh veggies.

Yield: 4 servings

recipe idea and photo First for women 2024

SALMON HASH

1 can (15 1/2-oz) can red salmon, drained

2 cups finely chopped, peeled potatoes
2 tbsp butter
3 green onions, finely chopped
1/8 tsp pepper

Remove and discard skin and bones from salmon; flake salmon with a fork and set aside. Sauté potatoes in margarine in a large skillet 15 minutes or until tender. Remove from skillet and set aside. Add green onions to skillet and sauté 2 to 3 minutes. Stir in pepper. Add the potatoes and salmon. Cook over medium heat, without stirring, until thoroughly heated.

file photo for reference

 

SAUTEED BRUSSELS SPROUTS WITH BACON & ONIONS

2 1/2 lbs Brussels sprouts, trimmed

4 slices bacon, cut up
1 tbsp extra-virgin olive oil
1 large onion, diced
4 sprigs thyme or savory + 2 tsp leaves, divided
1 tsp salt
Freshly ground black pepper to taste
2 tsp lemon juice, optional

Bring a large pot of water to a boil. If sprouts are very small, cut in half; otherwise cut into quarters. Cook in the boiling water until barely tender, 3 to 5 minutes; drain.

Meanwhile, cook the bacon in a large heavy skillet over medium heat, stirring, until brown but not crisp, about 3 to 6 minutes. Using a slotted spoon, remove to a paper towel to drain. Pour out the bacon fat, leaving 1 tablespoonful.

Add the oil to the pan and heat over medium heat; add onion and cook, stirring often, until soft but not browned. Reduce heat if necessary to keep from browning, should take about 4 minutes.

Stir in thyme sprigs, salt and pepper. Increase heat to medium high; add sprouts and cook, tossing or stirring occasionally, until tender and warmed through. This should take about 3 minutes. Remove the herbs; add bacon and thyme leaves. Also add lemon juice, if using, and toss to coat sprouts.

Yield: 10 (approximate 3/4 cup) servings

Recipe and photo from Eating Well a few years ago.

DIABETIC-FRIENDLY OATMEAL-BLUEBERRY MUFFINS

This recipe should work for most diabetics whose blood sugar is under control. If you aren't used to white whole-wheat flour, start out by mixing with all-purpose. Build up gradually starting with 1/2 cup of white whole wheat for 1/2 cup of the all-purpose. You can increase the amount gradually. White whole wheat is the whole grain while all-purpose is made from red wheat and is changed until most of the grain is gone. It is also bleached to be white. Just a little free advice but you can do as you please.

1 cup + 2 tbsp white whole-wheat flour

6 ounces uncooked regular oats

1 tbsp baking powder

2 tbsp Splenda Blend

1/2 tsp salt

1 cup low-fat milk

1 egg or 1/4 cup egg substitute

1/4 cup canola or coconut oil

1 cup fresh blueberries

Vegetable cooking spray

1 tsp ground cinnamon

In a medium mixing bowl, combine flour, oats, baking powder, Splenda and salt. Make a well in the center of the mixture.

In a small mixing bowl, combine milk, egg and oil. Add to the well of the dry ingredients. Stir just until dry ingredients are moistened. Gently fold the blueberries into the mixture. Spray 12 muffin cups with vegetable oil spray or line with paper liners. Fill each cup 2/3 full of the batter. Sprinkle cinnamon over the tops of the batter. Bake at 425 degrees for 20 to 25 minutes or until lightly browned.

file photo for reference

STRAWBERRY FARRO OR QUINOA SALAD

For this salad choose your choice of grain/seed. Either works well in this salad.

1 cup uncooked farro or quinoa 

4 cups arugula

2 cups fresh strawberries, hulled and sliced in half

1/4 of a red onion, thinly sliced

1 avocado, peeled, pitted and chopped

1/4 cup crushed walnuts

No-sugar-added dressing of your choice. Poppy seed is a good one.

Cook the farro or quinoa according to the package directions. Assemble by starting with the arugula on the bottom, followed by, the order listed, farro or quinoa, strawberries, red onion, avocado, and walnuts. Pour dressing over the top and serve immediately. 

May be stored by separate the salad base and dressing. Store in refrigerator up to three days.

Yield: 4 servings

recipe idea and photo from First for women 2024

WESTERN BROCCOLI SALAD

4 cups fresh broccoli florets

1 medium tomato, chopped
1 can (16 oz) kidney beans, rinsed and drained (always buy low-sodium canned beans)

3/4 cup chopped red onion
1 cup shredded reduced-fat cheddar cheese
1/2 cup low-sugar or sugar ranch salad dressing 

Steam broccoli until crisp tender. Drain well. In serving bowl, toss the broccoli, tomato, beans, onion, and cheese together. Drizzle dressing over top and toss again to coat. Cover and keep refrigerated until serving time.

Note: Kidney beans can be an important part of a diabetic's diet.

file photo used for reference only

not this exact recipe

BLACK BEAN BURGERS

Beans are important in the diabetic's diet. This is a great alternative to beef.

1 can (15-oz) black beans, rinsed and drained
1/2 cup dry whole-wheat breadcrumbs (Or your favorite low/no carb substitution)
1/4 cup minced red onion
1/2 tsp dried oregano
1/4 tsp dried cumin
1/8 tsp fresh ground black pepper
1 egg

Place beans in a large mixing bowl and partially mash using a fork. Add remaining ingredients and mix well. Divide mixture into four equal parts and shape into patties.

If grilling, spray grill with non-stick cooking spray. Grill about five minutes on each side.

If cooking in skillet or on griddle, spray surface before cooking and again when you turn burgers.

I like to serve on a whole-grain sandwich thin instead of a bun. Garnish with your favorites, I prefer pickle, onion, lettuce and tomato.

file photo