SAND TARTS

 As always when I post 'sweet' recipes, let me remind you that not all diabetics can handle such recipes. If you are one who cannot, please don't critize those who can. Remember quantity is key. Do not over-indulge!

1 cup butter, softened 

1/4 cup Splenda or Stevia, granulated
2 cups white whole wheat flour*
2 tsp vanilla extract
1 cup chopped pecans
2 tbsp Splenda, granulated
2 tsp cornstarch

Preheat oven to 350 degrees. 

Line cookie sheet/s with parchment paper; set aside.

Beat butter and 1/4 cup Splenda granulated at medium speed with electric mixer about 2 minutes until creamy. Gradually add flour, beating at low speed until blended. Stir in vanilla and pecans. Shape into 1-inch balls and place onto cookie sheets. Bake 20 minutes; remove from oven; when just cool enough to handle, roll in powdered sugar replacement and place on wire racks to cool.

To make a diabetic or "fake" powdered sugar from Splenda, process 2 tablespoons cornstarch and 3/4 cup Splenda granular in a blender or food processor until it is the texture of powdered sugar. Roll cookie balls in mixture. Swerve also has a powdered product you may want to try.

*You may want to use 2 cups of your favorite low/no carb flour alternative. Make whatever adjustments your alternative flour may call for.

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CURRIED TURKEY-APPLE SALAD

1/4 cup diced red onion

1 tbsp canola or olive oil
1 tbsp curry powder
2 tbsp lemon juice
2 tbsp Splenda Granular
1/4 cup low-fat or olive oil mayonnaise
2 celery stalks, sliced thin
1 medium red apple, cut into small chunks
1 lb roasted turkey breast, chopped
salad greens
1/4 cup chopped toasted walnuts

Place the oil, curry powder and onion in a small saucepan and heat over medium-high heat. Simmer a couple minutes until the onion is tender. Add the lemon juice and Splenda; simmer about a minute or until sauce begins to thicken. Remove from heat and allow to cool.

When sauce is cooled, stir in the mayonnaise, blending well. Place the celery, apple, and turkey in a large bowl. Add the sauce and toss until salad ingredients are evenly coated.

To serve: Place salad greens on 4 salad plates. Top greens with the turkey salad and sprinkle with the toasted walnuts.

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ASIAN SALMON

2 lbs salmon fillets, with skin 

2 tbsp olive oil

2 tbsp rice vinegar

2 tbsp lite soy sauce

1 packed tsp Splenda Brown Sugar Blend (or 1 tbsp packed brown sugar, if you use)

2 cloves garlic, minced

1 pinch black pepper

2 tbsp very finely chopped green onion

1 tbsp sesame oil

Make several shallow slashes in the skinless side of each salmon fillet. Place fillets, skin-side down, in a glass baking dish.

Whisk together oil, vinegar, soy sauce, Splenda (or brown sugar), garlic, pepper, onion, and sesame oil in a bowl. Pour marinade over salmon; cover with foil and refrigerate for 1 to 2 hours.

Preheat oven to 350-degrees. Remove foil from salmon and bake in marinating dish for about 30 minutes or until salmon can be flaked with a fork. Pour any extra marinade over fish before serving.

Serves 8 

allrecipes 2016

SCRAMBLED EGG POCKETS

1 whole egg

2 egg whites
1 tbsp fat-free milk
1/8 tsp salt
1/8 tsp freshly ground black pepper
1 1/2 tsp butter, softened, divided
3 tbsp minced onion
2 tbsp jarred roasted red pepper, diced (blot on paper towel before dicing) or a few fresh baby spinach leaves
1 whole-wheat pita bread halved and warmed in microwave or oven

In a medium bowl whisk the egg, egg whites, milk, salt and pepper until well blended.

Over medium heat, melt 1/2 teaspoon of the butter in a medium skillet that has been coated with nonstick cooking spray. Add the onion and cook 3 minutes, stirring occasionally, until lightly browned and tender. Add the egg mixture to skillet and sprinkle with the red pepper. Stir gently, lifting edge to allow uncooked portion to flow underneath. Continue cooking until set.

Spread the inside of the two pita halves with the remaining butter. Spoon the egg mixture into the pitas.

Yield: 2 servings
Per serving: 155 calories, 6 g (3 sat fat, 11 g protein, 17 g carbs, 113 mg cholesterol, 3 g dietary fiber

file photo for reference

KETO CINNAM0N CHOCOLATE CHIA PUDDING

I do not follow or recommend a KETO diet but do see some worthwhile recipes from time to time. This is one of them. It is from WARRIOR made KETO Sweet Treats.

2 tsp unsweetened cocoa powder

1/2 tsp ground cinnamon

2 tbsp chia seeds

1/3 cup coconut milk

1/8 tsp vanilla extract

Stevia, to taste

Combine all ingredients in a bowl until blended. Pour mixture evenly divided into 2 small bowls or jars.

Refrigerate 4 hours before serving.

Yield: 2 servings

Per serving: Calories 167, fat 14 g, total carbs 10 g (fiber 7 g, net carbs 3 g), protein 4g

CHERRY ANGEL DELIGHT

Note: This is a dessert. Not all diabetics can enjoy dessert. If you are one who can't, skip this recipe and move on. Their is no need to disparage those who can have desserts.

1 sugar-free angel food cake

1 pkg (8 oz) light cream cheese, softened
1 small pkg sugar-free instant vanilla pudding mix
1 tsp vanilla extract
3 tbsp Splenda or Stevia

1 can lite cherry pie filling or no-sugar-added cherry pie filling
1 small carton sugar-free frozen whipped topping, thawed
1/3 cup chopped pecans, if desired for garnish

Tear cake into bite size pieces and lay on bottom of a 9x13-inch pan. Mix pudding according to package directions and refrigerate until set. Mix cream cheese, vanilla and Splenda into the pudding. Pour mixture over top of cake pieces. Spread pie filling over pudding mixture. Top with whipped topping. Sprinkle chopped pecans over the top. Refrigerate 1 hour before cutting to serve.

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CHILI-SPICED CHICKEN

8 skinless, boneless chicken breasts

2 tsp onion powder
1 tsp salt
1 1/2 tsp paprika
1/2 tsp chile powder
Cooking oil spray

Preheat oven to 350 degrees. Combine spices in a small bowl. Sprinkle spice mixture evenly over chicken breasts. Heat a large non-stick skillet over medium-high heat. Spray pan with cooking spray. Add chicken to pan and sauté about 2 minutes on each side. Remove chicken to a shallow baking pan and bake approximately 15 minutes or until juices run clear.

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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.

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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.

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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.

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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

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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.

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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