MIXED BERRY COBBLER

 2/3 cup white whole-wheat flour (or the equivalent of your favorite low/no carb flour but never all-purpose flour)

1/2 cup Splenda Granular
1 1/2 tsp baking powder
1/4 tsp salt
2/3 low-fat milk (or soy milk)
1 pkg ( 20-oz) unsweetened frozen mixed berries

Preheat oven 350 degrees.

In a mixing bowl, stir together the flour, Splenda, baking powder and salt. Add the milk; stir until the batter is smooth.

In a 9-inch square baking dish, spread the berries evenly over the bottom. Pour the batter over the berries. Bake for 45 minutes, or until lightly browned, at 350 degrees.

Yield: 9 to 12 servings

Remember this is a dessert and should be treated as such. One serving per day. Share the rest with family and/or friends.

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SALSA PORK CHOPS

1 tbsp olive oil

4 well trimmed center cut pork chops, 1/2-inch thick
1/4 tsp Cajun seasoning
1/4 tsp ground allspice
1/2 cup chunky salsa

1 green onion, sliced for garnish

Heat oil in a large, deep skillet over medium-high heat until hot.

Sprinkle both sides of the pork chops with the Cajun seasoning and allspice.

Cook chops in skillet 2 to 3 minutes per side or until browned. Pour salsa over chops; reduce heat to medium. Cover and simmer 12-14 minutes or until chops are cooked through.

Garnish with the green onion, optional

Yield: 4 servings

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SANTA FE-STYLE SKILLET CHILI

1 1/4 lb lean ground turkey

1 cup chopped onion
1 1/2 tsp minced garlic
1 tbsp ground cumin
1 tbsp chili powder
1/4 tsp ground red pepper
1 can (15.5-oz) chili beans in sauce, undrained
1 can (14.5-oz) Mexican-style stewed or diced tomatoes, undrained
1 can (4-oz) chopped green chilies, undrained
Sour cream for serving
Diced avocado, for serving
Shredded Monterey Jack cheese, for serving

Spray a large deep skillet with nonstick cooking spray; add turkey, onion and garlic. Cook mixture over medium-high heat, and break up with a wooden spoon or large spatula while cooking.

Sprinkle the spices over the turkey mixture and cook, stirring, until the turkey is no longer pink and is cooked through. Stir in the beans, tomatoes, and green chilies; reduce heat to medium. Cover the skillet and simmer chili for 10-12 minutes.

To serve, ladle into bowls and top with your choice of the serving ingredients.

Yield: 4 servings

Per serving: 337 calories, 31 g carbs, 4 g dietary fiber, 27 g protein - This is a very good protein to carb ratio for diabetics

Diabetic Exchanges: 1 vegetable, 1 1/2 bread, 3 meat, 1 fat

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CHERRY CRUNCH DUMP CAKE

I first saw this recipe on The Seasoned Mom a few years ago. I redid the recipe to make it diabetic-friendly and to suit my taste. Cherry is one of my favorite fruits for desserts and I love coconut.

Note: It is true not all diabetics can have cake. However, almost all diabetics whose blood sugar is controlled can enjoy this cake on occasion. Use for special occasions or make this as your dish when you are asked to "bring a dish". When you take a dessert, you know this is one you can have a piece of. Remember this is a dessert and should be treated as such. While diabetics should always control how much they eat, it is especially important for desserts.

Serves: 12

Ingredients

• 1 (20 ounce) can of crushed pineapple in its own juice (not drained)
• 1 (21 ounce) can of Splenda sweetened cherry pie filling
• 1/2 cup unsweetened coconut
• 1 package of sugar-free yellow cake mix
• 1 cup of pecans, chopped
• 1 stick (1/2 cup) butter 
• 1/2 tsp ground cinnamon

Instructions

1. Preheat oven to 350 degrees.
2. Spray a 9 x 13-inch baking pan with cooking spray.
3. Spread pie filling evenly into the prepared pan.
4. Spoon pineapple with juice over the pie filling.
5. Sprinkle the coconut over the pineapple.
6. Sprinkle DRY cake mix evenly over the coconut. Sprinkle with chopped pecans.
7. Slice the chilled butter into thin strips and place the strips evenly over the nuts and other ingredients.
8. Bake for 40-50 minutes or until golden. Serve warm.

File photo from the original recipe.

TURNIP GREENS

3/4 lb lean salt pork or bacon, diced

4 1/2 lbs fresh turnip greens, trimmed
1 1/2 cups water
1 large onion, chopped
1 tsp Splenda Granulated
1/2 tsp freshly ground black pepper

In a Dutch oven, fry the salt pork or bacon just until cooked thoroughly; drain, reserving the drippings. Return the meat and 2 tablespoons of the drippings to the pan.

Stir the remaining ingredients into the pan and bring to a boil. Reduce the heat, cover and simmer 45 minutes or until the greens are tender.

Yield: 8-10 servings

Variation: You can substitute fresh spinach for the turnip greens. Reduce the cooking time to 10 minutes or until tender.

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EASY BEEF GOULASH

1 1/2 cups uncooked whole-grain spiral pasta (or your favorite low-carb pasta)

1 lb boneless beef sirloin, cut into 1/8-inch strips
1 tbsp olive or canola oil
1 medium onion, chopped
1 medium green bell pepper, chopped
1 can (14.5-oz) diced tomatoes, do not drain
1 1/2 cups water
1 cup reduced-sodium beef broth
1 1/2 tsp red wine vinegar OR cider vinegar
2 tsp paprika
1 tsp Splenda Granulated
1/2 tsp salt, optional
1/4 tsp caraway seeds
1/4 tsp black pepper
2 tbsp white whole-wheat flour
1/4 cup cold water

Cook pasta according to the package directions.

While the pasta cooks, stir-fry the beef in a large nonstick skillet about 5 minutes or until browned. Add the onion and bell pepper, cooing and stirring for a couple of minutes. Stir in the tomatoes with their juice, water, broth, vinegar, paprika, Splenda, salt, caraway seeds, and black pepper. Bring to a boil. Reduce heat, cover and simmer 15 minutes.

In a small bowl, combine the flour and cold water, stirring until smooth; stir into the skillet.

Bring mixture to a boil and cook, stirring, two minutes or until thickened.

Drain the pasta and stir into the beef mixture.

Yield: 6 servings
Per serving of 1 cup: Approximately 270 calories, 7 g (2 g sat) fat, 29 g carbs, 2+ fiber, 22 g protein
Diabetic exchanges: 2 starch, 2 lean meat

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FROSTY STRAWBERRY DESSERT

1 pkg (10-oz) frozen unsweetened strawberries, thawed

1 cup ice cubes
1 can (5-oz) low-fat evaporated milk
1/4 cup SPLENDA GRANULAR
1 tsp lemon juice

Place all ingredients in a blend container or food processor; cover and process until smooth.

Pour mixture into a freezer container and freeze until firm.

Remove from freezer 5 to 10 minutes before serving.

Yield: 2 servings

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SHRIMP SALAD WITH VINAIGRETTE

3 tbsp apple cider vinegar or white wine vinegar

1 garlic clove, minced
1 tsp Splenda Granulated (or equal amount of your favorite sweetener)
1 tsp orange zest
3 tbsp olive or canola oil
2 medium navel oranges, peeled
1 lb cooked medium shrimp, peeled and deveined
1 tbsp diced pimento
5 cups torn Bibb or Boston lettuce
5 cups torn leaf lettuce
1/4 cup sliced green onions

Combine the vinegar, garlic, Splenda and orange zest in a large bowl; whisk in the oil and set aside.

Cut the oranges into 1/2-inch slices then quarter each slice.

Add the shrimp, oranges, and pimento to the dressing; toss to coat. Cover and chill at least an hour.

Just before serving, toss the dressing with the lettuce and onions.

Yield: 6 servings
Per serving of two cups: 174 calories, 8 g (1 sat) fat, 9 g carbs, 2 g fiber, 17 g protein
Diabetic Exchanges: 2 lean meat, 1 fat, 1/2 fruit

Note: I got this recipe and picture from the Premiere Edition of Light and Tasty Magazine 2001.

BROILED ZUCCHINI WITH ROSEMARY BUTTER

3 tbsp unsalted butter, softened

1/4 cup finely chopped green onions
1/2 tsp dried rosemary, crushed
1 tsp lemon juice
1/2 tsp lemon zest
1/4 tsp freshly ground black pepper
1/8 tsp cayenne pepper
4 medium-size zucchini

In a small bowl, combine all ingredients except the zucchini; set aside.

Slice zucchini lengthwise into 1/2-inch slices and place on a broiler pan that has been sprayed with nonstick cooking spray.

Broil zucchini 4-inches from the heat for around 10 minutes or until crisp tender. Turn occasionally during cooking. Remove from oven and immediately brush with the butter mixture before serving.

Yield: 4 servings
Per serving of 3 zucchini slices with 4 teaspoons of butter mixture = Approximately 100 calories, 5 g carbs, 2 g protein

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CHICKEN RANCH DIP

2 (8-oz) cans boneless chicken, drained

1 pkg low-fat cream cheese, softened

1 packet dry Ranch Dressing mix

Combine all ingredients together, mixing well.

Serve cold with whole grain or your favorite low-carb crackers, fresh veggies or Beanito Chips.

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MOCHA NUT COOKIES

1 pkg (12-oz) sugar-free chocolate chips, divided

2 tbsp instant coffee granules
2 tsp boiling water
1 cup white whole-wheat flour
1/4 cup garbanzo bean flour or equivalent of your favorite low-carb substitute)
3/4 tsp baking soda
1/2 tsp salt
1/4 cup butter
1/4 cup coconut oil
1/2 cup Splenda Granulated
1/4 cup firmly packed Splenda Brown Sugar Blend
1 egg
1/2 cup chopped walnuts*

Preheat oven to 350 degrees.

In a small microwave-proof bowl, microwave 1/2 cup of the chocolate chips, stirring every 15 seconds until melted and smooth. Cool to room temperature.

In a small cup, dissolve coffee granules in the boiling water; set aside.

In a small bowl, combine the flours, baking soda and salt; set aside.

In a large bowl, combine the butter, coconut oil, Splenda, Splenda brown sugar and coffee; beat until creamy. Add the egg and the melted chocolate; mix well. Gradually add the flour mixture. Stir in the remaining chocolate chips and walnuts.

Drop by rounded tablespoonfuls onto ungreased or parchment lined cookie sheets. Bake at 350 degrees for 10-12 minutes. Allow to stand 2-3 minutes before removing from the cookie sheets to wire racks to cool completely.

*Substitute pecans, if you prefer.

Yield: 2 dozen

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Remember these are cookies and should be treated as any dessert. Quantity is key to the diabetic controlling their blood sugar. Have a cookie and share the others with family and/or friends. These cookies can also be frozen one or two cookies to a ziptop freezer bag and taken out occasionally for a special treat. When doing this, I prefer to bag the cookies in small bags, two to a bag. Then place the small bags into a gallon freezer baggie. Take out a small bag as desired.

STRAWBERRY-APPLE-ALMOND CRUMBLE

Diabetics, or anyone really, should never use regular all-purpose flour. White whole-wheat flour works great for me. There are other substitutes such as almond flour, coconut flour, etc you may choose to use. It is best for diabetics to use whole-grain vs refined grain products.

5 cups fresh strawberries, halved*

1 large apple, peeled, cored, chopped**
1/4 cup Splenda Granulated
1 tsp vanilla extract
2 tbsp white whole wheat flour

Preheat oven to 350 degrees. Combine strawberries, apple, Splenda, vanilla, and flour in a large bowl; stir to mix well. Spread mixture into a shallow baking dish and set aside.

*You may substitute unsweetend frozen berries
**In my opinion, Macintosh apples work the best.

Topping:

1/2 cup white whole wheat flour
1/2 cup rolled oats
1/2 cup sliced almonds
1/4 tsp nutmeg
2 tbsp firmly packed Splenda Brown Sugar Blend
2 tbsp butter

Combine flour, oats, almonds, nutmeg, and Splenda in a medium bowl. Using a pastry blender or two knives, cut the butter into the flour mixture until it forms coarse crumbs. Sprinkle the crumbs over the top of the fruit mixture. Bake until the topping is light brown, about 25 minutes. Cool on wire rack for 15 minutes.

Serve topped with whipped cream or sugar-free ice cream, if desired.

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FRUIT AND NUT BAKED APPLES

Normally I do not recommend using dried fruits as the sugar content is higher in dried fruit than the regular fruit. However, this is a very small amount when divided by 4 apples and the nuts help to counter the apricots.

4 large baking apples
1 tbsp lemon juice
1/4 cup chopped dried apricots
1/3 to 1/2 cup chopped walnuts (may substitute pecans)
1 1/2 tbsp packed Splenda Brown Sugar Blend
1/2 rounded tsp ground cinnamon
2 tbsp melted butter or butter-flavored olive oil

Hollow out the center of each apple, leaving approximately a 1 1/2-inch cavity about 1/2-inch up from the bottom.

Peel top of apple down about 1-inch. Brush the peeled edges of the apples evenly with the lemon juice.

In a small bowl, combine the apricots, nuts, Splenda and cinnamon; add the butter and mix together well.
Spoon evenly into the cavities in the apples.

Place 1/2 cup water in the bottom of a slow cooker. Arrange apples in the bottom of the cooker. If stacking is required in your cooker, do not place directly on top of each other.

Place lid on cooker and cook on low 3 to 4 hours or until the apples are tender.

Best served warm but also good at room temperature. Drizzle with sugar-free caramel ice cream topping, if desired.

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CREOLE CATFISH WITH YOGURT SAUCE

4 (4-oz each) catfish fillets

3 tbsp plain Greek yogurt
2 tbsp finely chopped onion
1 tbsp olive oil mayonnaise
1 tbsp Dijon mustard
1 tbsp ketchup
1/2 tsp dried thyme
1/4 tsp grated lemon peel
1 tsp paprika
1/2 tsp onion powder
1/4 tsp salt
1/8 tsp cayenne pepper
4 lemon wedges for serving

In a bowl, make a yogurt sauce by combining the yogurt, onion, mayonnaise, mustard, ketchup, thyme, and lemon peel. Cover sauce and refrigerate until serving time.

In a small bowl, combine the paprika, onion powder, salt, and cayenne pepper; rub mixture over both sides of the fish fillets.

Grill fish, covered, in a grill basket sprayed with nonstick cooking spray over medium-hot heat OR broil 6-inches from the heat for 5 to 6 minutes per side or until the fish flakes easily with a fork.

Serve with the yogurt sauce and lemon wedges.

Yield: 4 servings
Per serving of 1 fillet with 1 tablespoon of sauce: Approximately 180 calories, 9 g (2 g sat) fat, 5 g carbs, 1 g fiber, 19 g protein
Diabetic Exchanges: 3 lean meat, 1/2 fat

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CHOCOLATE CHIP PECAN PIE

Just because a person is diabetic or has to watch their sugar intake, doesn't mean they can't enjoy some good desserts for special occasions. Just remember this is a dessert and should be treated as such. One small slice and share the rest with family and friends. Also, when asked to "bring a dish" or going to 'pitch-in meals', always take dessert. You know there is a dessert you can enjoy a small serving of along with everyone else. This pie recipe is a perfect example of a delicious pie that can fool even the most sugar addicted. My late husband was a sugar addict and refused to eat desserts that he knew was sugar-free. When my granddaughter and I made this pie, we cut him a slice without him knowing it was sugar-free. He talked about how good it was and wanted a second piece!

9-inch unbaked sugar-free pastry shell
1/2 cup butter, softened
2 eggs, beaten
2 tsps vanilla extract
1 cup Splenda Granular
2 pkts Stevia*
1/2 cup white whole-wheat flour or your favorite low-carb substitute

1 cup sugar-free chocolate chips
1 cup chopped pecans
Sugar-free frozen whipped topping, thawed or sugar-free whipped cream

In a small mixer bowl, cream the butter. Add eggs and vanilla to butter and cream together well. Add Splenda, Stevia, and flour to creamed mixture and mix in well. Stir in the chocolate chips and pecans. Spread into the prepared pastry shell. Bake at 350 degrees for 45 to 50 minutes or until the top is golden. Cool approximately 45 to 1 hour before cutting but serve while still warm. Top with the whipped topping or cream to serve, if desired.

*If you prefer, omit the Stevia and add an extra tablespoon of Splenda.

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HOT SPINACH SALAD

4 slices lean center cut bacon

1/2 cup finely diced onion

1/2 cup water

1/3 cup cider vinegar

3 tbsp Splenda Granular

1 tsp cornstarch mixed with 2 tsp water

1 bag (12-oz) prewashed, bagged spinach

1 red onion, sliced into thin rings

1 cup sliced mushrooms

Boiled egg for garnish, if desired

In a large skillet, cook bacon over moderate heat until crisp; drain on paper towels. Crumble bacon and set aside.

Retain 2 tablespoons of the bacon drippings in the skillet and add the 1/2 cup of onion; cook until softened and golden. Add the water, vinegar, and Splenda; stir, scraping the bottom of the skillet to incorporate the drippings. Bring to a low boil and add the cornstarch mixture. Heat until clear and thickened.

In a large salad bowl, combine the spinach, red onion and mushrooms. Pour the hot dressing over the salad and toss to coat. Sprinkle with the crumbled bacon. Garnish with boiled egg before serving, if desired.

Yield: 8 servings.

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CINNAMON FRESH FRUIT SALAD

This fruit salad is a refreshing way to satisfy that sweet tooth or to enjoy a little different fruit touch with your breakfast or other meal. Low in protein, as fruit always is, so keep that in mind.

1 navel orange, peeled, sectioned, and the sections halved
1 kiwi, peeled, sliced, slices quartered
1 medium size firm ripe banana, peeled and sliced
1 medium apple, peeled, sliced and slices halved
6 seedless grapes, halved
2 tbsp sunflower kernels
1/4 cup nonfat, low sugar orange yogurt
4 tsp Splenda Granulated OR an equivalent amount of Stevia
1/8 to 1/4 tsp ground cinnamon

In a large bowl, combine the fruit with the sunflower kernels.

In a small bowl, combine the yogurt, Splenda or Stevia, and cinnamon; pour over fruit and toss to coat.

Yield: 8 1/2-cup servings
Per serving: 63 calories, 13 g carbs, 1 g protein
Diabetic Exchange: 1 fruit

Recipe and photo from TOH, 2000

SESAME GREEN BEANS

1 lb fresh green beans, trimmed

1 to 2 tsp salt, according to taste
1 tbsp sesame seeds
2 tsp sesame oil
2 tbsp lite soy sauce
2 tbsp Splenda Granular
1 tbsp natural rice wine vinegar
Pinch of red pepper flakes

Place beans in a large part of boiling water, enough to cover, and add salt. Cook approximately 4 minutes or until crisp tender. Drain and place in ice water to stop the cooking process. Drain; pat dry and set aside.

In a large nonstick pan, sauté sesame seeds over low heat until golden. Remove seeds from pan and set aside.

Add the oil to the same pan and heat to very hot (not smoking); add the beans and saute until beans are hot, about 2 minutes.

Combine all remaining ingredients, except the sesame seeds, and add to the beans in the pan. Cook, stirring, until beans are coated and the sauce is hot. Sprinkle with the sesame seeds before serving.

Yield: 4 servings
Per serving: 70 calories, 9 g carbs (3 g fiber), 2 g protein, 250 mg sodium if using 2 teaspoons salt
Diabetic exchanges: 1 1/2 vegetable, 1 fat

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CHERRY DUMP CAKE

Diabetics need to go easy on desserts, but we can still enjoy them on special occasions from time to time. Here is a good dessert recipe you can make when entertaining. If you are going to a pitch-in meal or to a friends for a meal, ask about bringing the dessert. You can take this dessert and everyone will enjoy it. And you can enjoy dessert with everyone else without guilt. The key for diabetics is quantity. Limit yourself to one serving! And don't eat dessert after a carb-heavy meal.

2 sticks salt-free butter
1 can Splenda-sweetened cherry pie filling
1 can crushed pineapple in its own juice
1 cup unsweetened coconut
1 cup chopped pecans

1 box sugar-free yellow cake mix

Preheat oven to 350 degrees.
Melt the butter in a 9 x 13-inch baking pan.

Layer the following in the pan as listed, pie filling, pineapple, coconut, and pecans. Sprinkle the dry cake mix evenly over all.

Bake at 350 degrees for 45 minutes or until brown on the top.

Note: This is just as good with other pie fillings such as blueberry, strawberry, etc.

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