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

LEMON PEPPER ALFREDO

1 lb whole-wheat fettuccine

1 shallot, finely chopped

1 garlic clove, minced

1 - 2 tbsp fresh water, for sautéing

1 cup hummus

Juice of 1 large lemon

1 tsp lemon zest

8 - 10 slices of bacon, cooked crispy and broken into bite size pieces, optional

1/2 cup fresh parsley

1 tsp ground black pepper

In a large pot of salted water, cook pasta according to the package directions, saving at least1 cup pasta water before discarding.

In a large skillet, over medium heat, combine the water, shallot and garlic. Sauté about 3 minutes until fragrant.

Add the hummus, lemon juice and zest and 1/2 cup of the reserved pasta water to the pan. Stir until a creamy sauce is formed, adding the reserved water 1 tablespoon at a time until sauce reaches the desired consistency.

Transfer the cooked pasta to the pan, toss until coated. Sprinkle with the bacon, if using, and the fresh parsley and black pepper.

Yield 4 to 6 servings

 

recipe idea and photo First for women 2024

QUICK AND EASY STRAWBERRY-RASPBERRY DESSERT

2 pkts sugar-free Hazelnut-flavored coffee creamer

1 cup thawed sugar-free nondairy whipped topping
3 cups sliced fresh strawberries
1 cup raspberries

Mix the coffee creamer with the nondairy whipped topping; set aside.

In a large bowl, toss the strawberries and raspberries together.  Place berries into individual dessert dishes and top each with a dollop of the flavored whipped topping.

Option: For a light, refreshing patriotic red, white, and blue dessert replace 1 cup of the strawberries with 1 cup of blueberries.

file photo for reference

LEMON DILL BAKED SALMON

4 salmon steaks (about 3-oz each)

Vegetable oil cooking spray
2 tbsp fresh lemon juice
1/2 tsp dried whole dillweed
1/2 tsp dried parsley flakes
1/2 tsp freshly ground black pepper

Rinse salmon thoroughly with water and pat dry with paper toweling. Spray a shallow baking pan with vegetable oil spray. Place steaks in the prepared pan. Brush steaks with the lemon juice. Sprinkle the dill weed, parsley, and pepper evenly over the salmon steaks. Bake at 350 degrees for 25 to 35 minutes or until salmon flakes easily when tested with a fork.

Note: File Photo

Homemade Diabetic-Friendly Protein Bars

This recipe was sent to me by Life in Balance with a lengthy advertisement. I do not allow others to post advertisements on this blog, but I will post their recipe and allow who it was sent by.

Homemade Diabetic-Friendly Protein Bars

Ingredients:

1 cup almond flour

1/2 cup unsweetened protein powder (whey or plant-based)

1/4 cup chia seeds

1/4 cup unsweetened almond butter

2 tbsp unsweetened cocoa powder

2 tbsp erythritol or monk fruit sweetener

1/3 cup unsweetened almond milk (add more if needed)

1 tsp vanilla extract

1/4 cup chopped nuts (e.g., almonds or walnuts)

1/4 cup dark chocolate chips (sugar-free)

Instructions:

Prepare Dry Ingredients:

In a large bowl, mix almond flour, protein powder, chia seeds, cocoa powder, and erythritol.

Mix Wet Ingredients:

In a microwave-safe bowl, heat almond butter until slightly softened (about 10-15 seconds). Stir in almond milk and vanilla extract.

Combine:

Gradually add the wet mixture into the dry ingredients, mixing until a thick dough forms. Adjust almond milk if the mixture is too dry.

Add Extras:

Fold in chopped nuts and dark chocolate chips.

Shape:

Press the mixture evenly into a parchment-lined 8x8-inch pan. Use a spatula to smooth the surface.

Chill:

Refrigerate for 2-3 hours until firm.

Cut and Serve:

Slice into 8 bars and store in an airtight container in the fridge for up to one week.

Life in Balance Photo

BLUEBERRY-BANANA PANCAKE

3 medium bananas, peeled and sliced

1/2 cup blueberries

1/4 cup sugar-free maple-flavor syrup

2 tsp lemon juice

1/4 tsp ground cinnamon

1 cup flour

1/2 cup quick cooking rolled oats

1 1/2 tsp baking powder

1/2 tsp baking soda

1/8 tsp salt

1 cup low-fat buttermilk

1 egg, lightly beaten

1 tbsp olive oil

1 tbsp sugar-free maple-flavor syrup

1 tsp vanilla

In a bowl, stir together bananas, blueberries, the 1/4 cup syrup, lemon juice, and cinnamon. Set aside.

In a large bowl, stir together flour, oats, baking powder, baking soda and salt. In a medium bowl, use a fork to combine buttermilk, egg, oil, the 1 tablespoon of syrup and the vanilla. Add buttermilk mixture all at once to the flour mixture. Stir just until moistened. Let stand 10 minutes to soften the oats.

Spoon 2 slightly rounded tablespoons of batter onto a hot lightly greased griddle or heavy skillet, spread to a 3-to-4-inch circle. Cook over medium heat for 1 to 2 minutes on each side until golden brown. Turn over when edges are slightly dry and bottoms are browned.

Yield: 8 servings of 2 pancakes and 1/3 cup maple fruit topping Per serving: 159 calories, 3g total fat (0g sat), 1mg cholesterol, 246mg sodium, 31g carbs, 5g protein, 

Diabetic Exchanges: 0.5 fruit, 1 starch, 0.5 carb, 0.5 fat

recipe and photo BH&G Diabetes Made Easy

APPLE PORK CHOPS

4 lean pork chops

1 medium yellow onion, sliced thin
1 1/4 cups water
1 tsp chicken-flavored bouillon granules
1/4 tsp fresh ground black pepper
3 medium apples, peeled and sliced
1/2 tsp ground cinnamon

Spray a large skillet with nonstick cooking spray or heat 2 teaspoons of canola oil and brown the pork chops in the pan with the onion.

In a small bowl combine the water, bouillon, and pepper, stirring well to dissolve all the bouillon. Add the mixture to the skillet with the pork chops and onion. Cover the skillet and bring the mixture to a boil. Reduce the heat and simmer for 20 minutes. Skim off any fat.

Add the apple slices and the cinnamon to the skillet. Return lid to skillet and simmer for another 15 minutes. Serve hot.

Yield: 4 servings

Note: Photo credit - Mel's Kitchen

MINI HAM & CHEESE FRITTATAS

1/4 lb cubed fully cooked lean ham

1 cup shredded fat-free cheddar cheese
1 1/2 cups egg substitute (or 6 eggs)
4 egg whites
3 tbsp minced chives
2 tbsp skim milk
1/4 tsp salt
1/4 tsp black pepper

Preheat oven to 375 degrees. Coat 8 muffins cups with nonstick cooking spray.

Divide ham evenly among the 8 muffin cups. Top ham with cheese. In a large mixing bowl beat eggs or egg substitute with egg whites. Beat in the chives, milk, salt and pepper. Pour this mixture over the cheese in muffin cups. Each cup should be about 3/4 full. Bake 22-25 minutes or until a knife inserted near center comes out clean. Carefully run a knife around edges to loosen. Remove from pan and serve warm.

file photo

BLACK BEAN SOUP

3 tbsp olive oil

1/2 medium yellow onion, finely chopped 

1/2 cup finely chopped celery

1/2 medium green bell pepper, finely chopped

1 garlic clove, finely chopped

1 cup water

2 cans (15-oz each) black beans

2 cans (15-oz each) Mexican-style stewed tomatoes

1/2 tsp cumin

1/2 tsp ground coriander

1/4 tsp salt 

1/2 tsp black pepper

1/4 cup low-fat sour cream

Heat the olive oil in a 10-inch skillet; add the onion, celery, bell pepper, and garlic. Sauté approximately 5 minutes or until the vegetables are tender.

Drain the black beans.

In a large saucepan, combine the sautéed veggies, black beans, water, and undrained tomatoes; stir in the cumin, coriander, salt, and black pepper. Cook, stirring occasionally, over medium-low heat for 15 minutes. Spoon half the mixture into a blender container and process until pureed. Return pureed mixture to the saucepan with the remainder of the soup. Cook, stirring occasionally, until completely heated through.

To serve, ladle into bowls and top each bowl with a tablespoon of sour cream. Serve with baked tortilla chips, if your diet allows.

Yield: 4 servings.

file photo

CAPRESE PASTA SALAD

8-oz dried multigrain penne pasta

1 pint cherry tomatoes or grape tomatoes, halved

4-oz fresh mozzarella cheese

1 medium yellow bell pepper, coarsely chopped

1/2 cup fresh basil, torn

2 tbsp balsamic vinegar

2 tbsp olive oil

1 tsp Dijon mustard

2 garlic cloves, minced

1/2 tsp salt

1/4 tsp pepper

Cook pasta according to package directions. Rinse under cold running water to cool; drain well.

In a serving bowl, combine pasta, tomatoes, cheese, bell pepper and basil. In a screw-top jar, combine vinegar, olive oil, mustard, garlic, salt and pepper. Cover and shake well. Pour over salad and toss to coat.

Yield: 6 servings

Per serving: 251 calories, 9g fat (3g sat), 13mg cholesterol, 292mg sodium, 30g carbs, 11g protein

Diabetic Exchanges: .5 vegetable, 2 starch, .5 high-fat meat, 1 fat

An easy salad to take to work, etc as shown above

APPLE-CHERRY COBBLER

This is an article I wrote many years ago for an internet publication. I saw it in my archives and thought I would share it with you before deleting it. By the way, my husband (deceased 3 years ago) now has admitted he never knows when he is eating a sugar-free dessert. He's decided they are as tasty as those full of sugar. The picture is a file photo as I haven't taken one of this recipe.

Have you ever made a mistake or am I the only one who does that? One evening I was working on a new recipe to add to my website and guess what--you got it, I goofed! I had an apple I needed to use, and I had a really bad sweet tooth. The perfect combination for coming up with a new recipe for us diabetics.

I was tired and I was excited as I was figuring this all out. I melted butter in a casserole dish in the oven. I grabbed a mixing bowl and started measuring and adding ingredients. "Yum! This sounds good," I thought. The more I worked the better it sounded. So, I got a little anxious to get this dessert in the oven, as I knew it would need to bake for about an hour. Glancing at the clock, I realized it would be after 9 pm before my wonderful creation would come out of the oven. And you know we diabetics aren't supposed to eat before going to bed. Too bad, guess I'll stay up until midnight.

I'm sure you are getting the idea by now that I'm not really concentrating on what I'm doing. Ever been there? I go there often! Too often in fact! I finish up and slide my new creation into the oven, grab a glass of iced tea and head for my computer work area. After all, I do need to get this down on paper and onto my website before I forget exactly what I've done. You see, in addition to being scatter-brained, I am also forgetful. Don't tell anyone, okay? It'll be our secret!

I am sitting at the computer, and my husband is in his recliner close by. Suddenly, as I'm listing the ingredients, I gasped. "What is the matter," my husband asks. "I wish you would quit doing that," he adds before allowing me to answer his question. "With you," he continues, "I never know what that's going to mean." To hear him, you'd think I do that fairly often! Silly man!

"I forgot to put the milk in my wonderful new cobbler," I explained, evidently with a worried look on my face.

"Is that all?" he had the nerve to ask. To which I repeated, "Is that ALL? Don't you see," I tried explaining. "You can't make this type of cobbler without milk."

"Then go add some milk," he calmly replies. HUH? My cobbler has been in the oven 10 or 15 minutes. I can't go add some milk! "You can always give it to Dustin" (our 18-year-old grandson)", he adds. "He'll eat anything you make. But you know I won't eat it; it's sugar-free." Isn't that just like a man? Trying to pass the culls off on the grandkids!

But guess what, folks. My cobbler actually turned out to taste pretty good. Even Dustin said so. You know, the grandson who will eat anything I make! So now I have two new recipes in one. Add the milk and you have a cobbler. Forget the milk and you have sort of a fruit crisp dessert. Especially if you hurry to the oven and sprinkle some finely chopped pecans over the top.

If you have a sweet tooth, an apple you need to use and a can of lite cherry pie filling in the pantry, give it a try. You'll be glad you did. By the way, if you don't have an apple you need to use or a can of lite cherry pie filling in the pantry, pick some up the next time you're at the grocery store. It's actually a pretty good dessert. Just ask Dustin, you know, the one who'll eat anything I make.

7 tbsp butter
3/4 cup white whole wheat flour
1 cup Splenda granular (Stevia works, too)
3 tsp baking powder
3/4 cup milk
1 tsp vanilla
1 large apple, peeled and diced
1 can lite cherry pie filling (no sugar added)

Preheat oven to 325 degrees. Put butter into a large oval or a square baking dish and place in oven to melt butter. In a medium mixing bowl, combine Splenda, flour, baking powder, vanilla and milk. Mix well. Remove dish from oven and add batter by pouring into the center of the butter; do not stir or mix. Add apple on top of batter and pie filling on top of apple. Do not stir or mix! Bake at 325 for 50 minutes or until crust is golden brown and crispy around the edge.

Serving note: Serve warm with sugar-free vanilla frozen yogurt or whipped cream for a really yummy dessert. Just don't make this often. It is a dessert and must be treated as such One serving for you and the rest for family and/or friends. By the way, I had a serving one day and a serving the next. My blood sugar reading stayed fine both days. Dustin, the grandson took care of the rest of it for me.

HAMBURGER BEANS

1 tbsp butter

1 lb lean ground beef
2 cans pork and beans
1 can red kidney beans, drained
1 cup catsup
1/2 cup cold water
2 tbsp prepared mustard
2 tsp apple cider vinegar
1 envelope onion soup mix

Preheat oven to 400 degrees.

In a skillet, melt the butter over medium-high heat. Add the ground beef and cook, stirring to crumble, until browned. Drain off any excess fat.

In a large mixing bowl combine the pork and beans, kidney beans, catsup, water, mustard, vinegar, and onion soup mix together until well blended. Add the drained ground beef and stir to combine.

Pour the mixture into a casserole dish that has been sprayed with nonstick cooking spray. Bake at 400 degrees approximately 25 minutes or until hot and bubbly.

file photo

ALABAMA CHICKEN CACCIATORE

1 tbsp unsalted butter

2 skinless, boneless chicken breast halves
1/2 cup chopped onion
1/2 cup chopped celery
1 garlic clove, minced
1 large can Italian-style diced tomatoes
1 cup fresh, sliced mushrooms
1/4 cup chopped green bell pepper
1/2 cup fresh chopped parsley
1 tsp basil
1 tsp oregano
1/4 tsp salt
1/4 tsp black pepper
5 servings cauliflower rice

In a large skillet, melt butter. Add chicken to skillet and cook until no longer pink in center. Remove chicken from skillet and chop into bite-sized pieces. Set aside.

Add onion, celery, bell pepper, mushrooms and garlic to skillet. Sauté vegetables until crisp tender. Return to chicken to skillet and add the tomatoes and remaining ingredients. Cover and simmer 20 minutes.

Serve over the rice. Sprinkle with a dash of red pepper flakes, if desired.

file photo

TURKEY AND BEAN BURRITOS

8 8-inch flour (or your favorite low carb) tortillas

12-lz uncooked ground turkey

1 large onion, chopped

2 garlic cloves, minced

1 can (15-oz) black or pinto beans, rinsed and drained

1/2 cup bottled salsa (watch sugar content)

2 tsp chili powder

1/2 cup (2-oz) shredded cheddar cheese

1/2 cup shredded lettuce

Salsa, optional

Light sour cream with snipped fresh cilantro, optional

Preheat oven to 350-degrees. Stack tortillas, wrap in foil. Heat in the oven for 10 minutes to soften.

Meanwhile, for the filling, in a large skillet cook turkey, onion, and garlic over medium heat until meat is browned and onion is tender. Drain off fat. Stir in beans, the 1/2 cup salsa and chili powder. Heat through.

Spoon approximately 1/3 cup of the filling mixture onto each tortilla. Top with 1 tablespoon of cheese and 1 tablespoon lettuce. Fold bottom edge up and over filling, just until covered. Fold in sides, roll up tucking in sides.

Serve with additional salsa and sour cream with snipped fresh cilantro, if desired.

DiabeticLiving

TASTY PASTA SALAD

2 cups whole grain or your favorite low/no carb bow tie or spiral pasta

1 1/2 cups fresh mushrooms, sliced thin

1 medium tomato, chopped

1 small cucumber, sliced thin

1 can (14-oz) artichoke hearts, rained & quartered

1/4 cup green onions, chopped

2/3 cup sugar-free vinaigrette dressing

3 tbsp parmesan cheese

In a large bowl, combine pasta and all the veggies. Pour the dressing over the pasta and veggies, cover and marinate in the refrigerator 1 to 2 hours. Drain the salad and sprinkle with the cheese. Toss lightly. Serve on a bed of salad greens.

Yield: 6 servings

file photo for reference only - not this recipe

WARM FIESTA BEAN DIP

1 lb lean ground beef OR lean ground turkey

1 can petite cut diced tomatoes with jalapenos
1 can low-sodium refried beans
1 tbsp chili powder
1/2 cup thawed frozen corn
1 can petite cut diced tomatoes
1 1/2 cups shredded Cheddar cheese
Chips for serving (see below)

Preheat oven to 350 degrees.
Lightly spray a 2 1/2-quart baking dish with nonstick cooking spray; set aside.

In a skillet, brown the ground beef, stirring to crumble; drain off any excess fat.
Add the diced tomatoes with jalapenos, refried beans, and chili powder; cook, stirring until heated through. Spoon the mixture into the prepared baking dish. On top of the hot mixture, layer the corn, diced tomatoes, and cheddar cheese. Bake at 350 degrees for 5 minutes or so until hot and the cheese is melted.

Serve warm with the chips that work best for your blood sugar. I use Beanito's which work great for my blood sugar. Remember this is to share. Limit your intake.

file photo for reference.

TASTY PEACH CAKE

1 box sugar-free white or yellow cake mix

1 1/4 cups water
1/3 cup canola or coconut oil
3/4 cup egg substitute
1 small box sugar-free peach gelatin

Preheat oven to 350 degrees. 

Lightly spray a 9x13-inch or a large round baking pan with non-stick vegetable spray; set aside.

 In a large mixing bowl, beat together cake mix, water, oil, egg substitute and dry gelatin with electric mixer, on low speed, about 30 seconds until blended. Increase speed to medium and beat two minutes longer. Pour batter into prepared pan. 

Bake 35-40 minutes until lightly browned and a toothpick inserted in the center comes out clean. 

Remove from oven and cool until barely warm. Lay a fancy paper doily on top of cake and sprinkle with sugar-free powdered sugar to decorate.

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.

file photo

MUSTARDY PORK TENDERLOINS

1 cup nonfat Greek yogurt*

2 tbsp chopped fresh herbs

1 tsp grated lemon zest

1/2 tsp garlic salt

2 tbsp extra-virgin olive oil

1 tbsp spicy brown mustard

1/4 tsp black pepper

2 (1 lb each) pork tenderloins

2 tsp herb seasoning

Heat oven to 350-degrees.

In a bowl, stir together yogurt, herbs, lemon zest and garlic salt, cover and chill until ready to serve.

In a small bowl, combine 1 tablespoon of the olive oil, mustard, and pepper. Spread over the pork and sprinkle with the herb seasoning.

In a 12-inch nonstick skillet, heat the other 1 tablespoon of olive oil over medium-high heat. Add the pork and cook, turning, until browned all over, 6 to 7 minutes. Cover and cook over low heat, turning once, until a meat thermometer inserted into the thickest part reads 145-degrees. This should take about 5 minutes per side. Transfer meat to a cutting board and let stand for 5 minutes before slicing to serve. Spoon the sauce over the meat to serve.

Yield: 4 servings Per serving: 230 calories, 35g protein, 3g carbs, 1g sugar, 380 mg sodium, 8g (2g sat) fat

In the picture below, this recipe is served with mashed cauliflower and a salad.

First for women 2024

PARTY MEATBALLS

Meatballs: 

1 lb ground beef

1/2 cup Parmesan cheese
1/2 cup fine whole-grain breadcrumbs
2 eggs
1/2 tsp garlic salt
1 tsp chopped fresh parsley
Freshly ground black pepper to taste

Sauce: 

1/4 cup butter
1/4 cup sour cream
1/4 cup A-1 sauce
1/4 ketchup
1 tbsp Splenda brown sugar blend

To make the sauce, combine all the ingredients in a small saucepan. Heat on low, stirring often, until Splenda dissolves. Allow to simmer on low while you make the meatballs.

To make meatballs, in a medium mixing bowl combine all the ingredients and mix together well. Form into appetizer size meatballs. Spray a large skillet with non-stick cooking spray. Place meatballs, in a single layer, in heated skillet. Simmer on low heat until browned.

Mix sauce with the meatballs and keep warm in a chafing dish or slow cooker.

file photo

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