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.
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.
file photo
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.
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.
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
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.)
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
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.
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.
As always, remember this is a dessert. Eat one piece and share the rest with family and friends.
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:
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
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
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.
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
Per serving: Approximately 300 calories, 45 g carbs, 12 g protein, 8 g fiber
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
1 tube (8-oz) refrigerated crescent rolls
1/2 lb uncooked bulk pork sausage
2 tbsp minced chives
Preheat oven to 375-degrees.
Unroll the crescent dough on a lightly floured surface; press perforations to seal. Roll into a 14x10-inch rectangle.
Spread sausage to within 1/2-inch of edges. Sprinkle with chives. Roll up carefully jelly-roll style, starting with a long side; pinch seam to seal. Cut into 12 slices and place slices 1-in apart in an ungreased 15x10x1-inch pan.
Bake for 12 to 16 minutes or until golden brown and the sausage is cooked through.
Yield: 12 pinwheels Per pinwheel: 132 calories, 9g fat (3g saturated), 13mg colesterol, 293 mg sodium, 8g carbs (1g sugar, 0g fiber) 4g protein
6 medium apples (6 cups) cored and sliced thin
1 tbsp Stevia
3/4 tsp ground cinnamon
2/3 cup rolled oats
1/4 cup white whole-wheat flour
2 tbsp Splenda Brown Sugar Blend
2 tbsp butter
1 egg white
1/3 cup chopped pecans
2 tbsp sugar-free caramel ice-cream topping
Preheat oven to 375 degrees.
In a large bowl toss the apples with the Splenda Granulated and cinnamon. Spoon evenly into a 2-quart baking dish or pan.
To make the topping, combine the oats, flour, and Splenda Brown Sugar Blend in a medium bowl. Using a pastry blender or two knives, cut the butter into the oat mixture until the mixture is crumbly. Stir in the egg white and the pecans until all combined. Sprinkle over the apples in the baking dish or pan.
Bake at 375 degrees for 35 to 45 minutes until the topping is golden brown and the apples are tender. If topping starts to get too brown, cover loosely with foil. Remove from oven, remove foil, and allow to cool on a wire rack for 20 minutes.
Just before serving, place the caramel in a cup or small bowl and microwave on high for about 10 seconds. Drizzle over the crisp.
Note: This basics of this recipe and the photo are from a 2010 Diabetic Living Magazine.
4 cups spinach, trimmed and washed
1 lb white fish fillets, cut into 4 equal-size pieces
1 tbsp Dijon mustard
2 tsp olive oil
2 tbsp white wine vinegar
2 garlic cloves, minced
2 green onions, chopped
1/4 tsp black pepper
20 grape tomatoes, halved
Preheat oven to 375 degrees.
Cut 4 18-inch-long sheets of heavy-duty foil.
Place 1 cup of spinach in the center of each of the foil sheets.
Combine the mustard, olive oil, vinegar, and garlic and drizzle evenly over the fish. Sprinkle with the green onions and pepper. Top evenly with the tomato halves.
Bring up the sides of the foil. Double fold the top and ends to seal each packet, leaving room for the heat to circulate inside to cook fish evenly. Place the packets in a single layer on a baking sheet that has sides.
Bake packets for 15 minutes at 375 degrees or cook until the fish is opaque and easily flakes with a fork. Cut slits in top of foil to release steam before opening to keep from getting your hands steamed.
Yield: 4 servings
Per serving: 150 calories, 4 g (1 g saturated) fat, 23 g protein, 7 g carbohydrate, 65 mg cholesterol, 2 g dietary fiber, 200 mg sodium
Make your own snack crackers from diabetic-healthy ingredients.
2 cups (8-oz extra-sharp cheddar cheese, shredded*
1/4 cup solid coconut oil**
1 tsp kosher salt
1 cup white whole wheat flour (or equivalent of your favorite no/low carb flour)
1/4 cup ice water
Place cheese in a large bowl and let stand at room temperature for 30 minutes.
Preheat oven to 375-degrees. Line an extra-large baking sheet with parchment paper. Add coconut oil and salt to the cheese. Beat with a mixer on low to medium until combined. Beat in flour (dough will be crumbly). Beat in the ice water. Knead dough a few times until it holds together. Divide dough in half.
Roll one portion of dough between two sheets of parchment paper until 1/8-inch thick. Prick dough all over with a fork. Using a fluted pastry wheel, cut dough into 1-inch squares. Place squares about 1/2-inch apart on the baking sheet.
Bake 8 to 10 minutes or until crackers start to brown. Watch closely to prevent burning. Remove from pan and cool on a wire rack. Crackers will crisp as they cool. Repeat with the remaining dough. Store crackers in an airtight container in the refrigerator up to 2 days or freeze up to 3 months.
*For best results, shred cheese by hand rather than use the bagged pre-shredded.
**Choose coconut oil labeled refined or deodorized for oil with little or no coconut flavor.
1 cup your favorite low carb or whole-grain biscuit baking mix
2 teaspoons Splenda or Stevia granulated
1 tsp grated orange peel
3 to 4 tbsp fat-free half-and-half cream
1 teaspoon Splenda or Stevia Granulated
Warm Apple Cinnamon Topping (Recipe follows)
3 tbsp sugar-free frozen whipped topping, thawed
Preheat oven to 450 degrees. Line a cookie sheet with parchment paper.
In a medium-sized bowl combine the biscuit mix, first sweetener and orange peel.
Stir in the cream, 1 tablespoon at a time, until a soft dough comes together. On a lightly floured surface, knead dough 10 times. Turn dough out on work surface and using a biscuit cutter or a 2-inch-wide glass, cut the dough into cakes. Rework dough to make a total of 6 shortcakes. Place the shortcakes on the prepared baking sheet; sprinkle the tops with the 1 tsp of sweetener.
Bake cakes at 450 degrees for 12 to 15 minutes or until a light golden brown.
While the shortcakes are baking, prepare the following Warm Apple Cinnamon Topping:
1 1/2 tsp butter
3 cups thinly sliced apples
1/4 tsp cinnamon (I recommend using 1/2 tsp since cinnamon increases insulin production)
1/2 cup non-sweetened apple juice*
1 tsp Splenda or Stevia granulated
Melt the butter in a large heavy-duty skillet. Add the sliced apples and cinnamon; cook over medium heat up to 5 minutes until the apples are tender. Add the apple juice and sweetener. Increase the heat and cook 30 seconds or until the juice is reduced by about half and the mixture is syrupy.
To assemble: Split each shortcake in half crosswise. Evenly divide the topping and place over the bottom halves of the shortcakes. Place tops of cakes over the apple topping. Spoon a half tablespoon of the thawed whipped topping over each of the shortcakes. Sprinkle lightly with cinnamon, if desired. Again, I recommend using the extra cinnamon.
*If you need to lower your sugar intake, use 1/4 cup apple juice mixed with 1/4 cup water.
You can lower your carb intake by using only the bottom of the shortcake.
Remember this is a treat, not an everyday staple. Only 1 per day! Share the others with family or friends.
5 (5 to 7 oz) cod fillets
1/4 tsp black pepper
1/2 cup panko breadcrumbs
1/2 cup grated Pecorino Romano Cheese
2 tbsp mayonnaise
1 tbsp butter, softened
1/2 tsp dried oregano
1/2 tsp dried thyme
2 dashes of Worcestershire sauce, optional
Lemon wedges and/or tartar sauce, for serving
Be sure to have an oven rack in the center of the oven with another rack 6-inches from the broiler.
Preheat oven to 425-degrees and line a 10x15-inch rimmed baking sheet with foil.
Pat fillets dry with paper towels. Sprinkle both sides with pepper and arrange on the prepared baking sheet.
For topping, stir together panko, cheese, mayo, butter, oregano, thyme and Worcestershire, if using, in a medium bowl. Spread topping evenly over the fillets.
Bake at 425-degrees on the oven center rack for 4 to 6 minutes per 1/2-inch thickness or until a meat thermometer inserted into the thickest parts registers 145-degrees. Transfer baking sheet to the broiler rack, broiling until topping is crisped, about 1 minute. Serve with the lemon wedges and/or tartar sauce,
Yield: 4 servings Per serving: 265 cal, 12g fat (5g sat), 28g pro, 8g carbs, 399mg sodium
Note: This recipe also works well with tilapia, halibut, flounder, or orange roughly.
