SAUTEED CHARD AND CRISPY SHALLOTS

2/3 cup olive oil

1/2 cup sliced shallots

2 garlic cloves, sliced

2 lbs rainbow chard, trimmed, sliced 

In a small pot, heat oil over medium-high heat until shimmering. In batches, add shallot and cook, turning often, until browned and crisp, about 2 minutes. Drain on paper towels; sprinkle with 1/4 tsp (or less) salt. Reserve 3 tablespoons of the oil.

In a large skillet, heat the 3 tablespoons of oil over medium heat. Add garlic and cook, stirring, until golden, 30 seconds. Add the chard and season with 1/2 tsp salt and 1/4 tsp pepper. Cook, stirring frequently, until chard is just wiled, 3 to 4 minutes. Transfer to serving bowl and sprinkle with the shallots.

Yield: 8 servings Cal 190, Pro 2 g Carb 6g, fat 10g (3g sat), sod 460 mg

I suggest only a pinch of salt on the shallots and only 1/4 teaspoon in the chard. Add a small amount, around 1/4 cup chopped ham and a couple tablespoons chopped walnuts. Of course, this will change the nutritional numbers above.

recipe and photo from First for women 2022

KANSAS CITY STEAK SOUP

nonstick cooking spray
1/2 lb ground sirloin or ground round beef
1 cup chopped onion
3 cups frozen mixed vegetables
1 cup sliced celery
1 can (14.5-oz) stewed tomatoes, do not drain
1 beef bouillon cube
1 tsp ground black pepper
2 cups water
1/2 cup white whole wheat flour (or almond flour)
1 can (10.5-oz) defatted beef broth

Spray a Dutch oven or large pot with the nonstick cooking spray and heat over medium-high heat until pot is hot. Add the beef and onion; cook stirring until browned.

To the beef and onion, add the mixed vegetables, celery, tomatoes, bouillon cube, pepper and water; bring to a boil.

Use a whisk, combine the flour and beef broth until smooth; add to the pot, stirring constantly. Return the mixture to a boil then reduce heat to low. Cover and simmer 15 minutes or until slightly thickened and heated through, stirring constantly.

Yield: 6 servings
Per serving: 198 calories, 5 g fat (2 g saturated), 23 mg cholesterol, 598 mg sodium, 27 g carbs, 5 g dietary fiber, 13 g protein

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HEARTY TOMATO-CHICKPEA STEW

This recipe is also suggested to fight inflammation in the body thanks to the anti-inflammatory properties in the legumes (chickpeas).

1 tbsp olive oil

1 onion, diced

2 tsp curry powder

2 tsp ground coriander

1 tsp grated ginger

1/2 tsp salt

1 can (28-oz) crushed tomatoes

2 cans (15-oz) chickpeas, drained, rinsed

Heat oil in a large pot over medium heat. Add onion and sauté 5 minutes or until translucent and softened but not browned. Stir in the curry powder, coriander, ginger and salt. Cook until fragrant, stirring constantly for 1 - 2 minutes. Stir in the tomatoes then chickpeas and simmer 15-20 minutes or until of a stew consistently.

Yield: 6 servings

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ARE YOU EATING THE RIGHT FRUIT?

Do you love fruit but find is often causes a blood sugar spike? Maybe you are eating the wrong fruits. Kiwi is one of the best fruits for diabetics. It doesn't affect blood sugar and also helps to lower cholesterol. One large kiwi has 3 grams of fiber and a low glycemic number. Other fruits that are good choices for diabetics include fresh figs, apples, pears, pomegranates, apricots, blueberries and strawberries. Avocados should be included in that group although some question if they are a fruit or vegetable. Avocados are fruits.

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ORANGE COTTAGE CHEESE SALAD

1 large carton large curd low-fat cottage chees

1 tub (8-oz) sugar-free frozen whipped topping, thawed
1 box (4-serving size) sugar-free orange-flavored gelatin
1 regular can crushed pineapple in its own juice, drained
1 small can mandarin oranges, well drained

In a large mixing bowl combine all the salad ingredients. Using a large silicone spatula, gently combine until thoroughly mixed. Transfer to a bowl or dish with a lid; cover and refrigerate at least an hour before serving.

Note: This should be a side dish to a lean protein item such as a boneless skinless chicken breast, pork loin, etc. It is a good salad to make for large meals, pitch-in meals, etc. You can have a serving along with everyone else and not be tempted to "eat the whole thing".

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BLOOD SUGAR AND TIREDNESS

Do you ever wonder why you feel tired more than you think you should?  Of course, tiredness can also be a symptom of other problems. Since you are a diabetic, I assume you see your doctor regularly where other problems can be detected.

BACON-WRAPPED SHRIMP IN THE AIR-FRYER

8 slices thick-cut bacon, cut into thirds

24 peeled tail-on shrimp

Wrap a bacon piece around each shrimp, securing with a toothpick. 

In batches, lay shrimp in a single layer in the air-fryer basket. Air fry for 20 minutes at 390-degrees.

Always remove toothpicks before serving with your favorite sauce.

Yield: 24 appetizers, 6 servings

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ZUCCHINI SOUP

I suggest following the directions and using butter rather than margarine. Many doctors suggest dairy products over substitute products for diabetics.

2 tbsp butter

1/2 cup sliced carrots

1/2 cup sliced celery

1 small onion, chopped

2 cups chicken broth

2 cups grated zucchini

2 tbsp chopped fresh parsley

1 small potato, cubed

14 tsp seasoned salt, optional

Freshly ground black pepper, to taste

In a 2-quart saucepan, melt butter over medium heat. Add carrots, celery, and onion; sauté, stirring frequently until onion is translucent. Add the remaining ingredients and bring to a boil. Reduce heat to a simmer cook 35-45 minutes or until the veggies are tender.

This is a photo of a very similar recipe. I got my recipe from my younger days in Indiana where The Amish Cook had a recipe column.

 

 

PORK CHOPS 'N' MUSHROOMS

2 tbsp olive oil

4 bone-in pork loin chops

Kosher salt, to taste

Ground black pepper, to taste

1/2 cup chicken stock

10-oz quartered baby bella mushrooms

2 tbsp thyme, to garnish

In a large skillet, heat oil over medium heat. Season pork with salt and pepper. Sauté for 7 minutes. Turn and cook until pork chops are browned and done to medium, about 7 to 8 minutes or until pork registers 160-degrees in centers. Remove pork from the pan and keep warm.

Add the stock to the same pan deglaze. Add mushrooms and season with fresh pepper; cook about 3 to 5 minutes or until browned and tender. 

Place pork chops on a serving platter and add the mushrooms around the pork. Garnish with the thyme.

Yield: 4 servings

Per serving: 280 calories, 32g protein, 15g fat (4g sat), 5g carbs, 240mg sodium

recipe and photo Woman's World '26

LOW CARB KETO JELLO WHIPS

1 box (.3-oz) Sugar Free Orange Jello (or flavor of your choice)

3/4 cup boiling water

1 cup ice water

1 cup plain non-fat Greek yogurt

Pour water into a medium mixing bowl; add Jello and stir until completely dissolved. Stir in the ice water (place ice in a 1-cup measuring cup and add water to fill cup). Stir into the Jello mixture and stir until ice melts and mixture thickens.

Place Jello mixture and Greek yogurt into a blender and blend on high 30 seconds.

Pour mixture into individual serving glasses or a medium bowl and chill for 2 hours.

Per 1 cup: 35 calories, 2 g carbs, 6 g protein

Photo and my version of a recipe from Resolution Eats

Note: I do not follow or promote a KETO diet. I do however eat a KETO recipe from time to time.

SLOW COOKER SWISS STEAK

1 1/2 lbs round steak, 3/4-inch thick, trimmed

1 tbsp white whole-wheat flour

1/2 tsp salt

1/2 tsp freshly ground black pepper

1 medium onion, sliced

1 medium carrot, chopped

1 rib of celery, chopped

1 can (14.5 oz) diced tomatoes

Cut steak into 4 to 6 serving-size pieces.

In a pie plate, combine flour, salt, and pepper; dredge meat through the mixture coating both sides.

Place the onion slices in the bottom of a crock pot or slow cooker; top with the meat.

Place the carrot and celery pieces over the meat and pour the tomatoes overall.

Place lid on cooker and cook for 8 to 10 hours on low setting or for 4 to 5 hours on high setting.

Per 1/6 of recipe: 8g total carbs, 22 g protein

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CUCUMBER SALAD

3 large cucumbers, scrubbed, sliced thin

1 cup white wine vinegar

3/4 cup water

3/4 cup Splenda or Stevia Granulated

1 tsp salt

Dash red pepper flakes

Dash dried parsley

Dash freshly ground black pepper

Dash dried basil

In a saucepan heat all the ingredients except the cucumbers in a saucepan until the Splenda is totally dissolved.  Pour mixture over the cucumbers.

Store in an airtight container and may be kept refrigerated for several days.

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CHOCOLATE DESSERT COOKIES

2 cups Splenda or Stevia Granular (May substitute equivalent amount of Splenda Baking Blend) 

1 cup all-purpose flour or your preferred no/low carb flour

2 large eggs

1 1/4 cups butter

3/4 cup unsweetened cocoa powder

1 tsp baking soda

Combine all ingredients in a mixing bowl until well blended. Form mixture into 8 equal size balls. Place balls on a parchment-lined baking sheet/s and bake at 350-degrees for 8 minutes. 

Yield: 8 cookies 1 cookie per day

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PEACH-BERRY CRUMBLE - DIABETIC VERSION

I saw a recipe several years ago in a Southern Living Magazine that really caught my attention. This crumble incorporates two of my very favorites - peaches and blackberries. Since I am a diabetic, I worked with the recipe and came up with this version for us diabetics. Yummy! Of course, having a bowl of the fresh fruit is more ideal but hey, sometimes even diabetics need a dessert. This is a perfect recipe for family meals, bring a dish meals, etc. You can share with friends and not be tempted to overindulge

3 cups fresh peach slices (about 3 medium)

2 cups fresh blackberries*

1 large egg 

1 large egg yolk 

1 cup Splenda or Stevia Granulated 

3/4 cup white whole-wheat flour

1/2 cup uncooked regular oats

1/4 teaspoon kosher salt 

1/2 cup butter, melted 

Sugar-free vanilla ice cream for serving, optional

Preheat oven to 375°. Place first 2 ingredients in an 11- x 7-inch (or 2-qt.) baking dish. Stir together egg, egg yolk, and next 4 ingredients with a fork until mixture resembles coarse meal. Sprinkle over fruit; drizzle melted butter over topping. Bake 40 to 45 minutes or until light brown and bubbly. Let stand 10 minutes; serve warm with ice cream.

*Blueberries work well in this recipe if you prefer them to the blackberries.

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DIABETICS AND STROKE

Did you know that diabetics are more likely to have a stroke than the general population? Since immediate care after a stoke is urgent, it is important to know the signs of stroke. Remember the word FAST to help you remember the signs. They are:

Face: Numbness in the face, changes in vision, uneven smile

Arm & Leg: Weakness or numbness, trouble walking

Speech: Slurred Speech, Inappropriate words, Mute (words won't come)

Time: Time is of the essence; call 911 at the first signs!

Did you know stroke is the 3rd leading cause of death in the United States?

Approximately 800,000 suffer a stroke each year.

There is one drug that can reverse symptoms and reduce long-term disability in those who suffer an ischemic stroke (abstruction of blood flow to the brain). However it must be administered within 3 hours of symptoms and test must be run to determine if the stroke was ischemic before the drugs can be administered. Thus, the need for getting to a hospital immediately.

F.A.S.T. stands for:

Face drooping—Can the person smile normally, or does one side of the face droop?

Arm weakness—When the person raises both arms, does one drift downward?

Speech difficulty—Can the person speak normally, or is speech slurred?

Time to call 911—If you see or experience any of these symptoms, call 911 immediately. A person does not have to be experiencing all these symptoms to be having a stroke. Any one symptom is enough to call 911 immediately. The faster treatment can be started, the better.

This is a repeat of a post I made in August. I was able to clean it up a bit, making it easier to read.

Lemon Parmesan Broccoli

2 pkgs (12-oz) fresh broccoli florets 

3 tbsp olive oil

3 garlic cloves, minced

1/2 cup grated Parmesan cheese

3 tbsp lemon juice

Heat oven to 400-degrees. Grease a baking sheet.

In a bowl, toss the broccoli with the remaining ingredients and transfer to the prepared baking sheet. Bake at 400-degrees for 15 minutes.

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FRENCH GREEN BEAN SALAD

2 cans French style green beans, drained

3 to 4 stalks diced celery

1 to 2 tsp onion flakes

1 small jar pimentos, drained

1 small bell pepper, diced

1 diced cucumber

1/4 cup vinegar

salt to taste

pepper to taste

1 to 2 small packets Truvia or Splenda (may use sugar, if you can use it)

Combine all ingredients in a bowl and toss to coat. Refrigerate several hours before serving, overnight is best.

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LIME CHICKEN BREASTS

6 boneless, skinless chicken breast halves

1 cup chicken broth
1 lime, squeezed, and peel zested
1 cup whipping cream
white whole-wheat flour
salt to suit taste
1/4 tsp freshly ground black pepper
2 tbsps canola or coconut oil
Hot cooked brown rice for serving, optional

Salt and pepper the chicken breasts; dredge lightly in the flour.

Heat the oil in a large nonstick skillet; when hot add the chicken and cook on medium-high for 10 to 12 minutes or until cooked all the way through.  Remove chicken from pan and keep warm.

In the same skillet cook the broth with the lime juice, and lime zest until reduced by half.  Stir in the cream and heat through. 

Serve the sauce over the chicken with the rice as a side. Rice is optional but if using, use brown rice. I suggest substituting some broccoli or something similar instead of rice.

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APPLE ROSE TARTLETS

1 sheet frozen puff pastry dough

5 red (preferably McIntosh) apples, halved, cored thinly sliced

1/4 cup fresh lemon juice

1/4 granulated Stevia

1 tsp ground cinnamon

Swerve confectioners' sugar replacement, optional

Heat oven to 350-degrees. Generously coat muffin cups with cooking spray. Line rimmed baking sheet with paper towels. On a lightly floured surface, roll out dough into 12-inch square. Ising 3-inch round cookie cutter, cut our 12 rounds. Press 1 dough round into each muffin cup, leaving 1/4-inch space from top of cups. Chill.

In a large bowl, toss apples with juice. In batches, arrange in microwave safe baking dish, overlapping as needed. Microwave until soft enough to bend, 1-2 minutes. Transfer to towel-lined baking sheet. Mix sugar and cinnamon, evenly divide among the muffin cups.

On surface, line up 12 apple slices, short side to short side, facing in one direction and slices overlapping by about half; roll up jelly-roll style. Fit roll of apple slices in muffin cup, skin side up. Repeat. Bake until golden and tender, 25-30 minutes. Let cool 5-10 minutes; run small knife around edges. Transfer to racks. Let cool. If desired, sprinkle with confectioners' sugar replacement.

Yield: 12 servings  Per serving: 98 calories, Protein 1g, Carbs 19g Sodium 43g Total fat 3g (2g sat)

Please note this is a dessert and should be treated as such. 1 for the diabetic, remaining to be shared with family or friends.

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STAIR EXERCISE

 If at all possible, a diabetic should always take the stairs rather than an elevator or escalator.  One of the keys to diabetic exercise is to make it a part of your everyday life.  While that doesn't have to mean an hour a day at the gym, it does mean you should find the simple ways to get exercise.  Stairs are a very good way to do that.

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SIMPLE CHEF'S SALAD

1 1/2 cups mixed lettuce greens

1 hard-boiled egg, sliced

3-oz diced ham or turkey

1 tomato, cubed or your choice of small tomatoes

1-oz cheese cubes

2-oz olive oil or a drizzle of your favorite low carb or sugar-free dressing

Place lettuce in a bowl and add the egg, meat, tomato and cheese. Drizzle with the olive oil or your favorite dressing.

Yield: 1 serving

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ICED MOCHA MAGIC

1 cup brewed coffee

1/4 cup milk

2 tbsp sugar-free chocolate syrup

Whipped cream

Puree first 3 ingredients with 1/2 cup of ice. Transfer mixture to a glass or mug. Top with the cream. Shave some 75% to 90% cacao over the whipped cream, if desired.

(Leave off the chocolate covered pretzels shown in this file photo below.)

recipe idea and photo First for women 2023

PUMPKIN LATTE CUSTARD

1 can (29-oz) pumpkin

1 1/2 cups granulated Stevia or Splenda

1 can (13-oz evaporated milk

4 large eggs

1 tbsp pumpkin pie spice

1 tbsp instant espresso powder

3/4 tsp salt

Whipped cream, optional

Sugar-free gingersnap cookies, crushed, optional 

Pour 1-inch of water into a 6-qt slow cooker. Layer two 24-inch pieces of foil; roll up lengthwise to make a 1-inch-thick roll. Shape roll into a ring and place in slow cooker to make a rack.

Whisk together first 7 ingredients. Transfer mixture into a greased 2-qt baking dish. Very gently lower onto the foil rack, being careful not to allow dish to touch sides of cooker. Cover slow cooker with a double layer of white paper towels. Place lid securely over the paper towels.

Cook, covered, on low 6 to 7 hours or until a food thermometer reads 160-degrees. Carefully remove dish from cooker. Top servings with the whipped cream and crushed cookies. Garnish with additional cookies, if desired.

Personally, I would dip servings directly from the dish in the slow cooker, using potholder gloves and a long-handled spoon.

Yield: 8 servings

recipe idea and photo TOH 2026

NOTE: This is a dessert and should be treated as such. 1 serving per day. I do not recommend this immediately after a heavy carb meal.

BREAKFAST EGG-TOFU SCRAMBLE

3 large eggs

1 tsp coconut oil

4-oz soft tofu

pinch of salt

pinch of turmeric

fresh tomatoes for serving

fresh sprig of cilantro for garnish

Mix all ingredients together and scramble. Serve with diced or small tomatoes and garnish with fresh cilantro. 

I got this from a magazine about a lady that lost weight by changing how she ate. This was her go to breakfast. It would also be a good breakfast for a diabetic.

Note: Coconut oil may help prevent and/or slow down dementia.

idea and recipe First for women 2023

BLUEBERRY TART WITH WALNUT CRUST

I got the original idea for this tart from a diabetic recipe website (I believe it was EatingWell).  I have made some changes that I think make it healthier.  Walnuts and blueberries are two of the healthiest foods and are especially good for diabetics.  

CRUST:
1/2 cup lightly toasted walnuts
1 cup Graham cracker crumbs*
1 large egg white
1 tbsp unsalted butter, melted
1 tbsp coconut oil
pinch of salt, optional

Preheat oven to 325 degrees.

Coarsely chop the walnuts in a food processor; add Graham cracker crumbs and process until the mixture is fine crumbs.

In a medium bowl, whisk the egg white until frothy; add crumb mixture, butter, coconut oil, and salt - if using.  Toss the mixture to combine well.  Press onto the bottom and 1/2-inch up the sides of a 9-inch tart pan that has a removable bottom.

Set tart pan on a cookie sheet and bake at 325 degrees for 8 minutes or until dry and slightly darkened around edges.  Remove from oven and allow to cool on a wire rack.

FILLING:
1 brick (8-oz) Neufchatel (low-fat) cream cheese, softened
1/2 cup low-fat sour cream
1/4 cup + 2 tbsp pure maple syrup*, divided
2 cups fresh blueberries

In a mixing bowl with mixer on low speed, beat the cream cheese, sour cream, and 1/4 cup of maple syrup until smooth.  Carefully spread the mixture into the cooled crust.  Place the blueberries over the filling and drizzle with the remaining two tablespoons of maple syrup (I omit this syrup).

Refrigerate at least an hour before serving.  Can be made 1 day ahead and refrigerated.

*If you have serious problems with your blood sugar, use sugar-free maple-flavored syrup and use sugar-free vanilla wafer crumbs instead of graham cracker crumbs.

As always, remember this is a dessert. Eat one piece and share the rest with family and friends. 

SWEET AND CRUNCHY DELI-STYLE PICKLES

7 pickling-size cucumbers, quartered lengthwise
1 cup water
1/2 cup rice vinegar
1/3 cup Splenda or Stevia Granulated
1 tbsp kosher salt
1 whole clove
1 tsp mustard seed
1 tsp whole black peppercorns
1 tsp peeled, chopped fresh ginger
1/2 jalapeno pepper, seeded and chopped
2 garlic cloves

Place the cucumbers into a clean 1-quart canning jar. Set aside.

Combine all the remaining ingredients in a small saucepan; simmer over low heat until the salt is dissolved.

Pour the hot juice over the pickles in the jar; cover tightly with a two-piece lid.

Refrigerate pickles and leave 4 to 5 days before serving.

Note: The sweetness and flavor will intensify over time.

 

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JOY BAUER'S TURKEY MEATLOAF FOR DIABETICS

As anyone who reads my blogs regularly knows, I simply do not allow poultry into my mouth.  I know, it is a quirk I have no intention of trying to overcome!  However, I do realize that many of you live for chicken and turkey so I am posting this recipe from Joy Bauer for you.  But please remember to read the label on your ground turkey.  If the product contains skin it is not in your health's interest to purchase it.

oil spray

1 pounds turkey, ground, lean (at least 90% lean)

1 small zucchini, summer, grated

1 cup(s) oatmeal, instant

1/2 cup(s) mushrooms, shiitake, chopped

1/4 cup(s) milk, fat-free

1/4 cup(s) basil, fresh, thinly sliced

2 tablespoon soy sauce, less sodium

2 egg white(s)

4 clove(s) garlic, minced

1/2 teaspoon thyme, dried

1/2 teaspoon oregano, dried

salt substitute

pepper, black ground

Preheat the oven to 350°F. Coat a 1-quart loaf pan with oil spray or line with aluminum foil.

In a large bowl, mix the turkey, zucchini, oatmeal, mushrooms, milk, basil, soy sauce, egg whites, garlic, thyme, and oregano and season with salt substitute and pepper.

Press the turkey mixture into the loaf pan and cover with aluminum foil. Bake 40 minutes. Remove foil and bake 5 to 10 minutes longer, until the top begins to brown and the center is no longer pink. Serve immediately.

Amount per Serving:Calories: 239

Total Fat: 3 g

Saturated Fat: 0 g

Cholesterol: 45 mg

Sodium: 380 mg

Total Carbohydrate: 20 g

Dietary Fiber: 3 g

Protein: 33 g

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TURKEY BURGERS WITH MARJORAM

1/4 cup grated low-fat cheddar cheese

1/2 cup chopped green onions

1/2 cup diced green bell pepper

2 tbsp minced garlic

1 large egg

1 tbsp olive or canola oil

1 tsp dried marjoram

1/2 tsp salt

1/4 to 1/2 tsp freshly ground black pepper (amount according to taste)

1 lb ground lean turkey

4 whole-grain sandwich thins OR your favorite low/no carb buns

In a small mixing bowl, combine the cheese, green onions, bell pepper, and garlic.

In a large mixing bowl, lightly whisk together the egg, oil, marjoram, salt, and pepper.  Stir the cheese/veggie mixture into the egg mixture; add the ground turkey.  Mix together well using hands and form into 4 thick patties.  Handle carefully, they will bind once they start cooking.

Heat a large cast iron skillet or heavy nonstick skillet; add the oil and turn skillet to coat the bottom well.  Place the turkey patties into the skillet; do not cover.

Cook patties over medium-high heat to start then reduce the heat to medium low.  Cook about 12 - 15 minutes on the first side then turn and cook the second side another 12 - 15 minutes.

To check for doneness, cut into center of a burger.  Color should be white without any pink.

To serve, place on the bottom of a whole-grain sandwich thin.  Add lettuce, tomato, pickle, etc to suit your taste.  If you avoid breads altogether, eat on a lettuce leave or cut in half and serve wrapped in lettuce.

Yield: 4 servings

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PORK TENDERLOIN WITH CUCUMBER-MANGO SALAD

2 tbsp packed brown sugar (I use 1 packed tbsp Splenda Brown Sugar Blend)

2 tsp five-spice powder

1/2 tsp salt

2 (12-oz each) pork tenderloins

4 green onions

1 mango, peeled, seeded, and chopped

1 small English cucumber, thinly sliced

1 fresh jalapeno chile pepper, stemmed, seeded, and sliced (optional) handle with care or wear gloves

Preheat oven to 425-degrees. Line a shallow roasting pan with foil, set aside.

In a small bowl combine brown sugar, spice powder, and salt; set 1 teaspoon of the mixture aside. Sprinkle the remaining mixture evenly over the tenderloins and rub in with your fingers. Place tenderloins in the roasting pan.

Roast meat about 25 minutes or until an instant read thermometer inserted in the centers registers 145-degrees. Cover with foil and let stand for 3 minutes before slicing.

Meanwhile, for the salad, slice green portions of the green onions into thin strips and chop the white portions. In a medium bowl combine all the green onions, mano, cucumber, chile pepper (if using) and rhe reserved brown sugar mixture. Slice pork and serve with the salad.

Yield: 4 servings of 3 slices pork with 1/2 cup each. Per serving: 266 calories,6g fat (2g sat), 35g protein, 18g carbs, 2g fiber, 265 mg sodium

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DIABETIC-FRIENDLY PINEAPPLE-PECAN BREAD

1/4 cup pecans, chopped fine

1/4 cup olive oil

1/4 cup ground flaxseed

1/8 tsp lemon juice or 1/4 tsp grated lemon peel

3/4 cup Stevia granulated

1 egg

1/2 cup all-purpose flour

2 cups white whole-wheat flour

1/2 tsp baking soda

2 tsp baking powder

8 1/2-oz can crushed pineapple in its own juice (no syrupy pineapple!)

1/4 cup milk

1/2 cup chopped pecans

Preheat oven to 350 degrees.

Spray a 8 or 9-inch* loaf pan with butter-flavored nonstick cooking spray.  Sprinkle the 1/4 cup of finely chopped pecans over the bottom of the pan.  Sprinkle a pinch of Splenda over the pecans and spray lightly with the cooking spray.  Set pan aside.

In a medium mixing bowl, using an electric mixer, blend the canola oil and flaxseed; add the lemon juice or peel, Splenda, and egg.  Mix until well blended

Combine the flours, baking soda, and baking powder in another bowl.  Add flour mixture to the Splenda mixture alternately with the pineapple, mixing until well blended after each addition.  Begin and end with the flour mixture.

Mix in the milk until blended then stir in the 1/2 cup of pecans.

Spread the mixture over the pecans in the prepared pan and bake at 350 degrees for 50 minutes or until a wooden toothpick inserted in the center comes out clean.

Note: For health reasons, I do not add salt to most of my baking.  If you want to add salt, I would only add a pinch! Also, I used a 9-inch loaf pan and that is the bread pictured below. I have since decided than an 8-inch pan allows for a thicker bread.

This is the bread I made for a friend.

PINEAPPLE-AVOCADO SALSA

Enjoy this salsa with chicken or pork to perk up your meals. This is a great way to add flavor without added sugars and unhealthy fats.

2 large tomatoes, seeded & chopped

1 cup diced fresh pineapple

2/3 cup cubed avocado

2 green onions, thinly sliced

1 tbsp lime juice

1 tbsp cider vinegar

1/4 tsp salt

1/2 tsp freshly ground black pepper

1 to 2 tbsp (to suit taste) chopped cilantro

Combine all ingredients together in a small bowl.  Cover and refrigerate until serving time.

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SWEET-AND-SOUR CHICKEN

3/4 cup reduced-sodium chicken broth

3 tbsp red wine vinegar

2 tbsp reduced-sodium soy sauce

4 tsp sugar (or equivalent of your favorite sweetener) nutritional info below is with sugar

1 tbsp cornstarch

1 garlic clove, minced

4 tsp vegetable oil (I suggest olive oil)

1 cup thinly sliced carrots

1 large (1 cup) red sweet pepper, seeded and cut into bite-size strips

1 cup fresh pea pods, tips and strings removed if desired

12-oz skinless, boneless chicken breast halves, cut into 1-inch pieces

1 can (8-oz) pineapple chunks in their own juice, drained

2 cups hot cooked brown rice (or cauliflower rice)

Snipped fresh cilantro or thinly sliced green onions, optional

To make sauce, in a small bowl stir together broth, vinegar, soy sauce, sugar, cornstarch, and garlic; set aside.

Pour 1 tablespoonful of the oil into a 10-inch nonstick skillet; heat skillet over medium-high heat. Add carrots and sweet pepper; cook, stirring, 3 minutes. Add pea pods and cook, stirring, 1 minute more or until veggies are tender. Remove from skillet.

Pour remaining oil into the skillet. Add chicken. Cook, stirring, for 3 to 4 minutes or until chicken is no longer pink. Push chicken from the center of the skillet. Stir sauce then add to center of skillet. Cook, stirring until thickened and bubbly. Return vegetables to the skillet. Add the pineapple, stir all ingredients together to coat with sauce. Cook, stirring, until heated through. Serve with hot cooked brown rice. Sprinkle with the cilantro or green onions, if desired.

Yield: 6 servings Per serving of 1/4 cup chicken mixture, 1/3 cup rice: 234 calories, 5g (1g sat) fat, 16g protein, 20 g carbs, 3g fiber, 297g sodium

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DIABETIC-FRIENDLY PASTA PRIMAVERA

Note: This recipe may not work for all diabetics. But for those who have their blood sugar under control and have a pasta craving, give this a try. You can improve the nutritional numbers by using your favorite low-carb pasta or zucchini noodles. You can also substitute chicken broth for the vegetable broth to add more protein. And only one serving, remember quantity counts!

6-oz whole-wheat thin spaghetti
2 tbsp olive oil
1 garlic clove, chopped
1 cup thinly sliced carrots
1 cup thinly sliced onion
1 cup frozen baby peas, rinsed and drained
1 cup frozen artichoke hearts, thawed
1/4 cup vegetable broth
1/2 cup chopped basil
1/4 cup grated Parmesan or Romano cheese
freshly ground black pepper as garnish

Cook the spaghetti according to the package directions; reserve a half cup of the cooking water and drain.

Heat the oil in a deep and wide nonstick skillet over medium-high heat for a minute.  Add the garlic, carrots, and onion; cook, stirring, for 5 minutes until the vegetables start to soften.  Add the peas and artichoke hearts; cook, stirring, for a couple of minutes, just until heated.  Add the vegetable broth and keep warm over low heat.

Add the spaghetti and basil to the skillet and toss to combine.  Add some of the reserved spaghetti water to moisten, if needed.  Allow the flavors to blend for 1 minute.  Add the cheese and toss.  Serve immediately sprinkled with the pepper, if desired.

Yield: 4 servings

Per serving: Approximately 300 calories, 45 g carbs, 12 g protein, 8 g fiber 

STEAK AND CABBAGE SALAD WITH HORSERADISH VINAIGRETTE

1 lb flank beef steak

2 tbsp olive oil 

2 tbsp red wine vinegar

2 tbsp snipped fresh dill weed

1 tbsp prepared horseradish

1 tsp Dijon-style mustard

1/2 tsp black pepper

1/4 tsp salt

4 cups coarsely chopped green cabbage

1 medium English cucumber, halved lengthwise and thinly sliced (2 cups)

1 large yellow sweet pepper, cut into bite-size strips

1 large red sweet pepper, cut into bite-size strips

Trim fat from steak. For a gas or charcoal grill, place steak on the grill rack directly over medium heat. Cover and grill to desired doneness, turning once halfway through grilling. Allow 12 to 14 minutes for medium rare (145-degrees) or 15 to 17 minutes for medium (160-degrees.). Transfer steak to a cutting board; cover with foil. Let stand for 10 minutes.

For vinaigrette, in a screw-top jar combine olive oil, vinegar, 1 tablespoon of the dill weed, horseradish, mustard, pepper and salt. Cover and shake well to combine.

In a large bowl combine cabbage, cucumber, and sweet peppers. Drizzle with half the vinaigrette; toss to coat. Transfer to a serving platter or divide evenly among four serving plates. Thinly slice stead. Arrange steak on cabbage mixture. Sprinkle with the remaining 1 tablespoon dill weed and drizzle with the remaining vinaigrette.

Yield: 4 servings Per serving of 1 cup salad and 2 oz steak: 202 calories, 11g fat (3g sat), 18g protein, 8g carbs, 2g fiber, 4g sugars, 186mg sodium

recipe and photo Fresh Food Fast vol.2