PORK AND EGGPLANT STEW

Nonstick cooking spray

8-oz lean boneless pork, cut into 3/4-inch cubes

1 large onion, sliced and separated into rings

1 garlic clove, minced

1 small eggplant, peeled and cubed

1 can (14.5-oz) low sodium tomatoes, cut up

1 medium bell pepper, cored and cut into strips

1 can (5.5-oz) low-sodium vegetable juice

1 tsp dried oregano, crushed

1 tsp dried basil, crushed

1/4 tsp salt

1/4 tsp black pepper

2 tbsp snipped fresh parsley

1/4 cup crumbled feta cheese, optional

Coat a Dutch oven (or a large pan) with the nonstick spray. Preheat over medium heat and add the pork, onion, and garlic. Cook until the pork is browned and the onion is tender.

Stir in the eggplant, tomatoes with their juice, bell pepper strips, vegetable juice, oregano, basil, salt, and pepper. Bring to boiling. Reduce heat. cover and simmer 10 to 15 minutes or until veggies are tender. Stir in the parsley.

Ladle stew into serving bowls and sprinkle with the cheese, if using.

Yield: 4 servings Per serving: 138 calories, 4g total fat (1g sat), 26 mg cholesterol, 180 mg sodium, 15g carbs, 4g fiber, 10g protein

recipe and photo BH&G Diabetic Meals

BEWARE OF SUGAR IN FRUIT JUICE

Diabetics, especially, must be very careful with fruit juices. There are so many juice beverages today and many are full of extras. Most are no longer 100% juice. While even 100% juice can have a high sugar content, the others are often loaded with added sugars. For example, if the nutrition label on your juice says "fructose" or "high fructose corn syrup", you know you are getting added sugar. Be very careful with juices! You are better off to eat the whole fruit instead of drinking the juice in your every day diet.

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DIABETIC PEACH BARS

I love peaches so when I saw a Peach Bars Recipe on Pinterest I knew I had to make myself a diabetic version. It is delicious and my family was surprised that it had no added sugar. If you like peaches, give this a try.

1 box (2-layer size) yellow sugar-free cake mix

1/3 cup butter, softened

2 large eggs, divided

1 can (29-oz) peaches in light syrup, drained*

1 (8-oz) fat-free cream cheese

1/3 cup Stevia granulated

1 tsp vanilla extract

Preheat oven to 350 degrees.

In a mixing bowl, combine the cake mix, butter, and 1 of the eggs by mixing with a fork until crumbly. Remove 1 1/2 cups of the crumbs and set aside. Press the remaining crumb mixture onto the bottom of a 9 x 13-inch baking dish or pan. Bake at 350 degrees for 10 minutes.

While crust bakes, drain peaches into a colander, rinse with cold water, and drain well. *(May use fresh peaches, peeled and cut up; no rinsing necessary!) Cut peaches into bite-size pieces and place over the baked crust.

Combine the cream cheese, Splenda, and vanilla extract in mixer bowl; beat until creamy. Spread over the peaches; sprinkle remaining crumb mixture over the top.

Bake 30-35 until lightly browned. Allow to cool 10-15 minutes before serving.

*Canned peaches with Splenda or Stevia are best to use.

This is delicious served warm with a dollop of sugar-free whipped topping or ice cream.

Remember this is a dessert. One serving and share the rest with family and friends. This is a good recipe to take when going to a family dinner, pitch-in meal, etc. You know you can have a small piece of dessert with everyone else because you know what's in it.

FLOUNDER WITH TOMATOES AND PEPPERS

This recipe is for one serving. Must be adjusted for more servings.

1 or 2 (5-oz) fresh or frozen flounder fillets (or other thin mild-flavored fillets

2 tsp olive oil

1 small green chile pepper, chopped to 2/3 cup*

1/3 cup finely chopped onion

2 small plum tomatoes, chopped

1 tsp capers, drained, optional

3 kalamata olives. pitted and sliced

1/8 tsp black pepper

fresh parsley sprigs for garnish, optional

Thaw fish, if frozen. Rinse fish and pat dry with paper towels. Set aside.

In a medium skillet heat the oil over medium heat. Cook the green chili and onion in the hot oil about 4 minutes or until tender. Add the tomatoes, cover and simmer for 5 minutes.

Stir in the capers and olives. Arrange the fish on top of the vegetables. Sprinkle with the black pepper. Cover and simmer 4 to 6 minutes or just until the fish flakes easily when tested with a fork. Transfer to dinner plate and garnish with the parsley, if desired.

*When handling chile peppers always wear gloves or wash hands thoroughly with soap and water. Do not touch eyes before washing hands good.

Calories 295, 11g fat (2g sat), 68 mg cholesterol, 219 mg sodium, 20g carbs, 4g fiber, 30g protein

recipe idea and photo BH&G Diabetic meals

GUY AND HUNTER FIERI'S CHICKEN SALAD SANDWICH

This is an old recipe from 2011 when Guy said his son Hunter ate this sandwich three times a week.

2 cups chopped rotisserie chicken, skin removed

1/2 cup diced celery

1/3 cup diced carrot

1/3 cup diced red onion

1/2 cup mayonnaise made with olive oil

2 tbsp yellow mustard

1 tsp celery salt

1 tsp granulated garlic

Pinch of paprika

1 tsp freshly ground black pepper

6 whole-wheat sourdough rolls, split and toasted

Lettuce and tomato for garnish

In a bowl, combine the chicken, celery, carrot, onion, mayonnaise, mustard, celery salt, garlic, paprika, and black pepper; mix until combined.

Serve on the toasted rolls with a slice of lettuce and a slice of tomato on each sandwich.

Note: You can eat this on a lettuce leaf to save the bun carbs and calories, if desire

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ITALIAN CHICKEN

This recipe idea is from a Better Homes and Gardens Diabetic meals book.

2 tbsp olive oil

4 medium skinless, boneless chicken breast halves

1 large onion, halved lengthwise and thinly sliced2 cloves garlic, minced

3 large tomatoes, coarsely chopped

1/4 cup ripe olives, pitted and sliced

1/4 tsp salt

sprinkle of black pepper to suit taste

1/4 cup reduced-sodium chicken broth

2 tsp cornstarch

1/4 cup snipped fresh basil or 1 tbsp dried basil

2 cups hot cooked couscous, for serving 

Fresh basil for garnish, optional

In a large skillet heat 1 tablespoon of the olive oil over medium-high heat. Add chicken and cook 4 to 5 minutes per side or until chicken is tender and cooked through. Remove from skillet and keep warm.

For the sauce, add the remaining olive oil, onion and garlic to a hot skillet. Cook, stirring for a couple minutes. Add the tomatoes, olives, salt and pepper. Bring to a boil then reduce the heat. Cover and simmer for 3 minutes. In a small bowl or cup, stir the broth and cornstarch together, using a small whisk to remove any lumps and add to the skillet. Cook, stirring, until thickened and bubbly. Cook, stirring, for a couple more minutes. Stir in the snipped or dried basil. Pour the sauce over the chicken and serve with the couscous. Garnish with the fresh basil, if desired.

Yield: 4 servings  

Diabetic Exchanges: 1 1/2 starch, 2 vegetables, 3 lean meat

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SIMPLE BANANA PANCAKES - NO FLOUR

You can replace flour and sugar with protein and potassium when you make these simple pancakes using only egg and banana.

1 large egg

1 large banana
In a small bowl, peel and slice the banana.
Mash banana and beat in the egg to combine well.
Spray a medium skillet with nonstick cooking spray and heat over medium heat. Pour batter onto skillet, one-fourth cup at a time.  Cook until browned, turn and cook until browned on both sides.
May eat as is, use instead of bread for a breakfast sandwich, or enjoy with some sugar-free syrup.
Yield: 3 pancakes

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DIABETIC APPLE CRISP

This is one of my old Internet articles I came across in the archives. It was first published in February 2008.I did make one change. I changed the all-purpose flour to white whole-wheat. Today we have excellent white whole-wheat flour on the market. In fact, it is all I buy now. No refined white flour in my house.

If you have a diabetic among your family and/or friends, there is no need to worry about what to serve for dessert. There is also no need to make two desserts, one for the diabetic and one for everyone else. With this delicious Apple Crisp recipe, everyone can enjoy the same dessert, and you won't hear one complaint. That is because this dessert doesn't taste like a "diabetic dessert". When you serve this recipe, no one will guess you just served them a diabetic crisp. If you and/or the diabetic don't tell, no one will ever know!

1/2 cup Splenda Brown Sugar Blend

2 tbsp white whole wheat (or almond) flour

1/2 tsp ground cinnamon

4 cups peeled and thinly sliced apples (Rome recommended)

TOPPING:

1 1/4 cups quick cooking oats

1/2 cup white whole-wheat (or almond) flour

1/4 cup Splenda Brown Sugar Blend

3/4 cup chopped nuts

1/2 cup butter, melted

Preheat oven to 350 degrees. Lightly spray an 8-inch square baking dish with nonstick cooking spray. Set aside.

To make the apple filling, combine brown sugar blend, flour, and cinnamon in a large bowl. Add apples, tossing to coat. Spoon into the prepared baking dish. Set aside.

To make topping, combine oats, flour, brown sugar blend and nuts in a bowl. Stir in butter. The mixture will be crumbly. Spoon over the apples mixture.

Bake at 350 degrees for 45 minutes or until the apples are bubbly and the topping is golden brown. Best when served warm.

NOTE: Yield: 9 servings at 310 calories, 38 carbs, 4 grams protein each. As with all fruits, there is the natural sugar of the apples and a high carb count. However, the oats and nuts counterbalance most of that. Enjoy this dessert after a meal that has a good protein count. You would not want to serve this dessert after a pasta or vegetarian meal. And as with all desserts, it is not a good idea to overindulge!

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HERBY CHICKEN WITH APRICOTS & FETA

1 tsp salt

1 tsp dill weed

1/2 tsp dried oregano

1/2 tsp dried thyme

1/2 tsp pepper

8 (2 lbs) boneless skinless chicken thighs

3 tbsp olive oil

1 small onion, chopped

8 dried apricots

8 pitted dates

1/2 cup chicken stock

1/4 cup lemon juice

1 cup crumbled feta cheese

2 green onions, thinly sliced

Hot cook couscous for serving, optional

Combine salt, dill, oregano, thyme and pepper. Sprinkle the mixture over the chicken. In a skillet, heat oil over medium heat. Brown the chicken in batches, if necessary. Return all chicken to the skillet. Add onion, apricots, and dates cooking another 5 minutes.  Stir in the chicken stock and lemon juice, bring to a boil. Reduce heat and simmer, covered, until a thermometer in the chicken reads 170 degrees, about 5 to 7 minutes. Uncover and top with the cheese and green onions. Serve with the couscous, if desired. 

Yield: 8 servings Per serving 1 chicken thigh with 1/4 cup of the apricot pan mixture (without couscous): 282 calories, 10g carbs, 24g protein Diabetic Exchanges: 3 lean meat, 2 fat, 1/2 starch

recipe idea and photo TOH

 

CRANBERRY MUFFINS

1 1/2 cups white whole-wheat flour, sift before measuring

1/2 cup garbanzo bean flour

1/2 cup Stevia granulated

1 tbsp baking powder

1/2 tsp salt

1 cup coarsely chopped cranberries

1 cup milk

1/4 cup butter, melted

2 large eggs

Preheat oven to 400 degrees.

Grease 12 muffin cups with solid shortening or line with paper cups; set aside.

Sift the flours with half the Splenda, the baking powder and salt into a large mixing bowl.

Place cranberries in a small mixing bowl and toss with the remaining Splenda to coat well. Add to the flour mixture and toss again.

Measure the milk into a 2-cup glass measuring cup. Add the 1/4 cup melted butter and eggs; beat with a fork or small whisk until eggs are incorporated and all is well combined.

Make a well in the center of the flour mixture and pour milk/egg mixture into the well. Quickly stir with a fork just until moistened. Do not beat - batter will be lumpy.

Divide the batter evenly into the muffin cups, filling each about 2/3's full. Place on center rack in oven and bake at 400 degrees 25-30 minutes until golden brown.

Remove muffins from pan to a wire rack.

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AMISH AUTUMN SALAD

 This is a common salad this time of year among the Amish. I lived in Indiana several years where I followed the late Elizabeth Coblentz the Amish cook's column in my local newspaper. I love Amish cooking and recipes.

2 cups peeled and diced apples (I personally think you should leave the peel on. Apples skins are good for diabetics.)

1 cup peeled and grated carrots

1/2 cup raisins (if your blood sugar allows)

1/2 cup mayonnaise

In a large bowl, combine the apples, carrots, and raisins. Add the mayonnaise and toss until the ingredients are evenly coated. Chill for 1 hour before serving.

Serves 4

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EASY CHICKEN POT PIE

2 tbsp olive oil

1 1/2 lbs boneless, skinless chicken thighs, cut into 2-inch pieces

1 1/4 cups chicken broth

1/4 cup whole-wheat or your favorite low-carb flour

1 tbsp Dijon mustard

1 onion, finely chopped

1 red bell pepper, chopped

1 cup frozen mixed vegetables, thawed

1 sheet frozen puff pastry dough, thawed

Heat oven to 400-degrees.

In a skillet, heat 1 tablespoonful of the oil over medium-high heat. Add chicken and cook until lightly browned, about 5 minutes; flip. Reduce heat to medium. Cover and cook until cooked through, about 10 minutes. Reserve 1/4 cup of the pan juices. Transfer chicken to a 2-quart baking dish that has been sprayed with nonstick cooking spray.

In a bowl, mix the reserved pan juices, broth, flour, mustard and 1/4 teaspoon salt. In a skillet over medium heat, heat remaining tablespoon of oil and add vegetables. Cook 5 minutes then add broth and cook another 3 minutes. Stir into the chicken.

Roll out puff pastry to 1-inch larger than top of baking dish. Place dough over the filling, trim. Bake until golden, about 30 minutes. Allow to stand 15 minutes before serving.

Yield: 12-15 servings Per serving (15): 390 calories 20g protein, 30g carbs, 500mg sodium, fat 18g (6g sat) Note: reduce sodium by using low-sodium chicken broth.

recipe idea and photo First for women 2022

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.