CARAMEL APPLE CRISP

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.

WHITE FISH FOIL PACKET

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

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CHEESE SNACK CRACKERS

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.

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SHORTCAKES WITH WARM APPLE-CINNAMON TOPPING

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.

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SHRIMP AND PEA POD STIR-FRY

1 lb fresh or frozen medium shrimp in shells

1/2 cup reduced-sodium chicken broth

1 tbsp reduced-sodium soy sauce

2 tsp cornstarch

2 tsp grated fresh ginger

2 tsp sesame oil

3 garlic cloves, minced

1/4 tsp salt

1/4 tsp crushed red pepper, optional

2 tbsp canola or olive oil

1 cup sliced onion

1 cup packaged fresh julienned carrots

12-oz snow pea pods, trimmed

1 1/3 cups hot cooked brown rice

If shrimp if frozen, thaw. Peel and devein leaving tails intact, if desired. Rinse; pat dry.

To make sauce: In a small bowl combine the chicken broth, soy sauce, cornstarch, ginger, sesame oil, garlic, salt, and crushed red pepper, if using.

In a 12-inch skillet or a wok heat the oil over medium-high heat. Add the onion and carrots; cook, stirring, 3 to 4 minutes until just beginning to soften. Add the pea pods and cook, stirring, 3 minutes. Add the shrimp; cook, stirring, 3 minutes more or just until shrimp are opaque. Add the sauce and cook, stirring, until thick and bubbly.

Serve the shrimp mixture over the hot rice. Garnish with additional crushed red pepper, if desired.

Yield: 4 servings

Per serving of 1 1/2 cups shrimp mixture over 1/3 cup rice: 323 calories, 11 g fat (1g sat), 159 mg cholesterol, 499 mg sodium, 32 g carbs (5g fiber, 7g sugar), 26 g protein

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CRUNCHY PECORINO BAKED COD

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.

recipe and photo allrecipes 2025

LEAN BEEF BURGERS

1lb extra-lean ground beef

1/4 cup finely chopped sweet onion
1 tsp garlic powder
1/4 tsp black pepper
2 tbsp low-fat mayonnaise (I only use olive oil mayonnaise)
1 tbsp catsup
4 red lettuce leaves
4 multigrain sandwich thins (a wonderful alternative to buns!)
1 large ripe tomato, sliced into 4 thick slices

In a medium mixing bowl combine the beef, onion, and garlic powder; mix well.  Shape the mixture into 4 even-sized patties approximately 4-inches in diameter.  Sprinkle the black pepper on the meat patties.

Cook on a preheated grill that has been oiled on in a large skillet that has been coated with nonstick cooking spray.  Cook over medium heat 4 to 5 minutes per side.  This should make a burger slightly pink in the center at a 160 degree temperature.  Personally, I like my burgers very well done so I leave mine for another couple of minutes per side.

While the burgers cook, combine the mayonnaise and catsup in a cup or small bowl.  Layer the lettuce on the bottoms of the sandwich thins.  Top lettuce with the cooked patties followed by the mayo mixture and top with the tomato slices.  Finish by placing the top portion of the sandwich thins over the tomatoes.

1 completed burger sandwich per serving = 272 calories, 7 g total fat (2 saturated) 30 g protein, 25 g carbs, 70 mg cholesterol, 6 g dietary fiber
This recipe is from a diabetic magazine.

 

BEEF AND TURKEY MEATLOAF

3/4 cup no-salt-added tomato sauce, divided

4 tbsp reduced-sodium chunky salsa, divided

1/2 tsp black pepper

2 egg whites

1 garlic clove, finely minced

1/2 cup finely chopped onions

1/3 cup no-salt-added mushrooms, stems and pieces, drained and chopped

1/2 cup old fashion 100% whole-grain oats

8-oz lean ground beef

8-oz lean ground turkey

Preheat oven to 350 degrees.

Spray a piece of aluminum foil with nonstick cooking spray. Place foil on broiler pan; set aside.

Mix 1/2 cup tomato sauce, 3 tablespoons salsa, pepper, and egg whites in a medium bowl. Stir in the garlic, onions, mushrooms, and oats.

In a large bowl, combine the ground beef and ground turkey; Stir in the liquid ingredients and mix together well. Shape into a 4 X 8-inch loaf and place on the prepared broiler pan.

Mix the remaining tomato sauce and salsa; drizzle over top of meatloaf.

Bake 55 minutes or until the juices run clear. Remove from oven and let stand 5 minutes before cutting to serve.

Yield: 4 servings

Per serving: 220 calories, 7g total fat (2g saturated), 26g protein, 13g carbs, 60mg cholesterol, 3g dietary fiber, 300mg sodium

Dietary Exchanges: 1/2 starch, 1 vegetable, 3 meat

This is a diabetic cooking recipe.

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MOIST CHOCOLATE CAKE

 This is a dessert and should not be a daily part of your diet. Use for special occasions or pitch-in meals, etc. Some diabetics cannot have dessert. If you are one of those, I apologize but you must skip this one.

2 cups flour* (I use white whole-wheat)

1 tsp salt

1 tsp baking powder

2 tsp baking soda

3/4 cup unsweetened baking cocoa

2 cups Splenda or Stevia Granulated (This is what I use. Use an equivalent amount of your favorite sweetener.)

1 cup canola oil (I use 1/2 cup + 1/2 cup unsweetened applesauce)

1 cup hot black coffee

1 cup low-fat milk

2 large eggs

1 tbsp mayonnaise (not mayo-type salad dressing)

1 tsp vanilla extract

Preheat oven to 325 degrees.

Grease or spray a 9x13-inch baking pan; set aside.

In a large mixing bowl, sift together the flour, salt, baking powder, baking soda, cocoa and Splenda. Add the oil, coffee and milk. Using low or medium speed of electric mixer, beat 2 minutes or until well blended. Add eggs, one at a time, mayonnaise and vanilla extract. Beat another 2 minutes.

Cool in pan on a wire rack. Cut into 20-24 pieces for serving. Top each serving with a tablespoon of sugar-free whipped cream or sugar-free ice cream, if desired.

*You may use your favorite no/low carb flour substitute.

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LILY'S CHOCOLATE CHIP COOKIES

Lily has some of the best chocolate for diabetics. I love their chocolate chips in recipes or just a handful as a quick snack. Here is their chocolate chip cookie recipe.

2 cups almond flour

1/4 cup coconut flour

1 tsp baking powder

1 1/2 tsp salt (cut back to just 1 cup if you have a problem with sodium)

1/2 tsp cornstarch

1/2 cup unsalted butter, melted

1 cup  erythitol/stevia blend brown sugar alternative

4-oz softened cream cheese

4 tsp vanilla extract

2 eggs 

1 cup Lily's milk chocolate style baking chips

Heat oven to 350-degrees. Line baking sheets with parchment paper. Stir together the dry ingredients.

In a large bowl, combine butter and sugar alternative. Add the cream cheese and vanilla, blend well. Add eggs. Gradually beat in dry ingredients. Stir in chips. Let dough set for 5 minutes.

Drop by heaping tablespoons onto the prepared cookie sheets, flatten slightly.

Bake 10-13 minutes or until edges are light golden brown. Cool completely.

Yield: 3 dozen cookies

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HOISIN-TOFU LETTUCE WRAPS

1/2 cup pine nuts

12-oz firm tofu (fresh bean curd - not silken-style)

3 tbsp rice vinegar

2 tbsp soy sauce

1 tbsp Splenda or Stevia (sugar, if you choose)

1/4 tsp Asian chili sauce

Dash of toasted sesame oil

1/2 cup shredded carrot

2 tbsp bottled hoisin sauce

1 cup chopped fresh cilantro or flat-leaf parsley

16 lettuce leaves

Bottled hoisin sauce (optional)

Fresh cilantro or flat-leaf parsley (optional)

Place pine nuts in a large dry nonstick skillet. Cook and stir about 4 minutes or until nuts are golden brown. Remove from skillet and set aside.

Cut tofu into 1/4-inch cubes. In a small bowl, combine rice vinegar, soy sauce, sweetener, Asian chili sauce and sesame oil; stir to dissolve the sweetener. Heat same skillet over medium-high heat and add tofu, carrot, and vinegar mixture to skillet. Cook and stir for 3 to 4 minutes or until vinegar mixture is absorbed. Stir in the 2 tbsp hoisin sauce and mix well. Add the 1 cup cilantro or parsley. Heat, stirring, for 1 minute. Remove from the heat. Stir in the pine nuts.

Serve the mixture in lettuce leaves. Pass additional hoisin sauce and garnish with the fresh cilantro or parsley.

Yield: 16 filled lettuce leaves. Per 1 filled lettuce leaf: 16 calories, 3g fat (0 sat, 3g protein, 4g carbs, 179 mg sodium

recipe and photo from fresh foods fast

SPINACH SALAD WITH RASPBERRY VINAIGRETTE

1 1/2 cups fresh raspberries

1/2 cup sugar-free balsamic vinaigrette

3/4 tsp Stevia

8 cups packaged baby spinach

1 cup sliced cucumber

1/3 cup thinly sliced red onion

1/4 cup crumbled feta cheese

1/4 cup chopped pecans

Ground black pepper

To make dressing: combine 1/2 cup of the raspberries, vinaigrette and Stevia in a blender or mini chopper. Cover and blend until smooth. Set aside.

In a large bowl, toss together the remaining 1 cup raspberries, spinach, cucumber, onion and half the dressing. Spoon the mixture onto a platter or divide among 8 plates. Top with the cheese and pecans. Season with the pepper. Serve the remaining vinaigrette on the side.

Yield: 8 servings

Recipe and photo Sandra Lee

 

GOOD OLD-FASHIONED CHERRY PIE

For those special occasions that call for pie or those times when you just crave a slice of pie! Remember this is a dessert, one slice a day! Share with family and friends or take when you are asked to bring a dish or dessert to other occasions. This way you will know there is a dessert you can have, too.  Most diabetics can fit this into their diets occasionally. If you can't, sorry about that

pastry for a 2-crust pie (made without sugar)

2 cans (15-oz each) pitted tart cherries

1 cup Splenda Granulated

3 tbsp cornstarch

2 tsp white whole wheat flour or almond meal/flour

2 tsp lemon juice

1/4 tsp vanilla extract

1/4 tsp almond extract or flavoring

3 to 4 drops liquid red food coloring, optional

pinch of salt

EGG WASH: 1 egg, beaten with 1 tbsp water

Preheat oven to 425 degrees.

Make the egg wash.

Line a 9-inch pie plate with pastry; brush entire bottom and sides of crust with egg wash.  Reserve remaining egg wash.  Refrigerate until ready to fill.

Drain the cherries; reserve the juice and set cherries aside.

In a 2-quart saucepan combine the Splenda, cornstarch, flour, and reserved cherry juice.  Cook mixture over medium heat, stirring constantly, until mixture comes to a slow boil.  Cook for 1 minute; remove from heat

Add the lemon juice, vanilla extract, almond extract, food coloring - if using, and salt; stir to combine well.  Fold in the cherries and pour into the chilled crust.  Top pie with a top crust or lattice crust strips, turning edges under and crimping to seal.  Brush top crust with remaining egg wash and cut air slits in top if using a solid crust. 

Use a pie shield or cover edges with a loose foil rim to prevent edge of crust from getting too brown.  Bake at 425 degrees for approximately a half hour or until crust is golden and filling is bubbly.

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SWEET AND SOUR BEEF AND CABBAGE

1 1/2 lbs lean ground chuck

1/2 cup chopped onion

1/2 cup sliced celery

1/2 cup chopped green bell pepper

2 tbsp dried parsley flakes

3/4 tsp salt

1/4 tsp garlic powder

1/4 tsp black pepper

1 medium head of cabbage, cored, cut into 6 wedges (I cut mine up rather than wedges)

1/2 cup tomato sauce

1/4 cup vinegar

1 tbsp Splenda brown sugar blend

In a large skillet, over medium heat, cook the ground chuck, onion, celery, and bell pepper until the meat is browned and the veggies are tender. Drain in a colander and rinse with hot water. Wipe the skillet with paper toweling to remove excess grease. Return the mixture to the skillet. Sprinkle the parsley flakes, salt, pepper and garlic powder over the mixture. Arrange the cabbage wedges over the mixture. Combine the tomato sauce, vinegar, and Splenda brown sugar blend; stir until well blended. Pour the sauce over the cabbage and meat mixture. Cover and bring the ingredients to a boil. Reduce the heat and simmer 15 to 20 minutes. Serve immediately while hot.

KETO COLE SLAW

Let me state up front that I do not follow the KETO diet plan nor do I recommend it. I do, however, use a recipe from time to time that sounds good. This recipe fits into that category. I saw this recipe on the internet; my info is in ( ). This is a tasty low-carb recipe. I believe the carbs per serving are less than 3g per 1 cup.

1 16oz bag of cole slaw mix (I like to chop my slaw mix)

1/4 cup sour cream

3/4 cup mayonnaise (I use only olive oil mayonnaise)

1 tbsp Pyure (I use1/2 to 1 packet of Splenda or Stevia)

Combine all ingredients in a large bowl and stir together until well combined.

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GRILLED EGGPLANT WITH MINT VINAIGRETTE

2 eggplants (1lb each), cut crosswise into 1/2-inch-thick slices

1/2 cup extra virgin olive oil

1 lemon

2 tbsp white wine vinegar

1/4 cup finely chopped shallots

1 tbsp finely chopped fresh mint, plus small leaves for garnish

Small square feta cheese, for shaving

Lay eggplant slices in a single layer on 2 baking sheets and sprinkle both sides with kosher salt. Set aside about 30 minutes, or until moisture beads on top of eggplant.

Prepare grill for medium-high heat. Rinse eggplant to remove excess salt and pat dry. Brush slices with 3 tablespoons of olive oil, coating both sides. Season with salt and pepper to taste. Working in batches, grill eggplant about 5 minutes per side, or until char marks form and eggplant is very tender. Transfer to platter as you finish each batch.

Meanwhile, grate zest of lemon into a small bowl. Halve lemon and squeeze 2 tablespoons of juice into the bowl. Whisk in vinegar, shallots, chopped mint and remaining 5 tablespoons oil. Season vinaigrette to taste with salt and pepper. Spoon vinaigrette over grilled eggplant and sprinkle with mint leaves. Using vegetable peeler, shave thin slices of feta over eggplant. Sprinkle with pepper and serve.

Yield: 4 servings Per serving: 372 calories, Fat 31g (6g sat), 286 sodium, 23g carbs, 10g fiber, 6g protein Diabetic Exchanges: 3 vegetable, 1/2 milk, 2 fat

recipe and photo Saturday Evening Post 2025

CHURRO ALMONDS

1/4 cup Stevia (not liquid)

3 tbsp cinnamon

1/2 tsp salt

1/4 tsp cayenne

1/4 cup water

1/2 tsp vanilla extract

2 cups almonds

Preheat oven to 350 degrees.

Line a baking sheet with parchment paper and spray paper with nonstick cooking spray; set aside.

In a medium-size mixing bowl, stir together the stevia, cinnamon, salt, and cayenne.

In a separate medium-size mixing bowl, whisk together water and vanilla; stir in almonds.

Transfer the wet almonds to the dry mixture and stir until well coated.

Spread out on the prepared baking sheet and bake at 350 degrees for 15 minutes, stirring occasionally.

Leftovers should be stored in an airtight container.

Yield: Serves 8

recipe and photo from Kroger a few years ago

GRILLED WEDGE SALAD

1 medium to large head iceberg lettuce

olive oil

Fresh ground pepper

Blue Cheese Dressing

Chopped cherry tomatoes

chopped cooked bacon

crumbled blue cheese

Cut lettuce into 4 wedges and brush the cut sides with olive oil. Sprinkle with pepper.

Grill wedges over medium-high heat until they are grill marked, 1 to 2 minutes per cut side.

Place on serving platter and top with the dressing, tomatoes, bacon and the crumbled blue cheese.

Yield 4 servings

Food Network recipe idea and picture

 

GINGER & LIME VINAIGRETTE

1/4 cup chopped fresh cilantro

3 tbsp fresh lime juice

2 tbsp canola or extra-virgin olive oil

1 1/2 teaspoons grated fresh ginger

Dash of salt

Dash of freshly ground black pepper

Stir all ingredients together in a bowl, using a whisk. Serve over lettuce or pasta salad.

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APPLE GROWERS DIABETIC APPLE CRISP

6 large Granny Smith apples
juice of 1/2 lemon
1 1/2 tsp cornstarch
1/4 cup Splenda or Stevia granular

TOPPING:
1/2 cup cold butter
1/4 cup + 1 tbsp Splenda Brown Sugar Blend
1/2 cup white whole-wheat flour
1/2 cup raw oats
1/2 tsp ground cinnamon
dash of salt, optional

Preheat oven to 375 degrees. Spray a 9 X 9-inch baking pan or dish with nonstick cooking spray; set aside.

Peel, core and slice apples; toss with the lemon juice. Stir in the cornstarch and Splenda granular. Place apple mixture in the baking dish spreading out evenly.

To make topping, mix together the Splenda Brown Sugar blend, flour, cinnamon, and salt, if using. Using a pastry blender or two knives, cut in the butter until the mixture is about the size of small peas. Add the oats and work the dough with your hands until it starts to clump together. Sprinkle topping over the apples. Bake at 375 degrees for 45 to 50 minutes.

Yield: 9 servings (Remember, diabetics only have 1 serving per day.

 

SCALLOPS AND GREENS SALAD

Scallops are a great seafood choice for diabetic as they have a high protein content.

1 pkg (12-oz frozen scallops, cooked and chilled

6 cups mixed salad greens

4-oz shredded Mozzarella cheese

3 hard-boiled eggs, sliced

1/3 cup chopped celery

1/3 cup low or no sugar vinaigrette/Italian salad dressing of your choice

Lemon slices, optional

In a large bowl toss together all ingredients. except salad dressing. Chill for at least an hour.

Before serving, drizzle with the salad dressing. Garnish with lemon slices, if using.

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CHEESE ROLLS

1 lb mild Cheddar cheese (warm until pliable)

1 8-oz block cream cheese, softened

Dash of minced garlic

1 cup pecans, chopped fine

Mix the two cheeses together with the garlic. Shape mixture into 2 small rolls and roll in the pecans. Chill. To serve, slice and serve with an assortment of whole-grain crackers.

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DIABETIC'S LEMON CHEESECAKE

Receiving a diagnosis of diabetes usually means a change in lifestyle and diet. If you are like me--I have a terrible sweet tooth!--I had this mental image of all things sweet and good disappearing from my diet. Imagine my surprise to discover this is not true. In fact, doctors and nutritionists recommend eating fresh fruit. And there are many ways to make delicious diabetic desserts. As with all foods, we diabetics have to watch our portions and even more so with sweets. Do not make this cheesecake and eat it all before bedtime! But incorporated into a healthy diet, you should be able to enjoy it. With its sugar-free ingredients and fresh fruits,if desired,  it is healthy and tasty! Make this to share with others so you aren't tempted to enjoy too much of it!

1 1/4 graham cracker crumbs*
1/4 cup Splenda or Stevia granular or equivilent of your favorite sweetener
1/3 cup butter, melted
1 pkg (3-oz) sugar-free lemon gelatin mix
2/3 cup boiling water
2 bars (8-oz each) light cream cheese
6-oz. lite/firm silken tofu
grated rind of 1 lemon
juice of 1 lemon
1 cup sugar-free frozen whipped topping, thawed
Fresh fruit of your choice, optional

In a small mixing bowl combine the graham cracker crumbs, Splenda, and melted butter until mixed together well. Using the back of a large spoon, press the mixture on the bottom and up the sides of an 8-inch springform pan. Chill the crust for about ten minutes.

In a blender container mix the lemon gelatin mix and the hot water; slowly add in the cream cheese and the tofu. Continue to mix until smooth. Pour the mixture into a large mixing bowl and add the lemon rind, lemon juice and the thawed topping. Pour into the prepared pan, smoothing the top. Chill for 4 hours or more. Before serving garnish with more whipped topping and fresh fruit/fruits of your choice, if desired.

*If you cannot use crumbs made from graham crackers, make your crumbs from sugar-free butter cookies or sugar-free vanilla wafers.

Serves 12.

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DIABETIC-FRIENDLY FROSTING

1 (1.4 oz.) pkg. sugar-free instant pudding mix

1 3/4 cups milk

1 (8 oz.) pkg. cream cheese

1 (8 oz.) container sugar-free frozen whipped topping, thawed

Combine pudding mix and milk in a medium bowl; mix well and let stand until thickened. In a large bowl, beat cream cheese until smooth. Add pudding and mix well. Finally, fold in whipped topping.

Change your icing flavors by changing pudding flavors.

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SCRAMBLED TURKEY NACHOS

1/3 cup refrigerated fully cooked crumbled turkey sausage

Nonstick cooking spray

1/3 cup refrigerated egg whites

2-oz no-salt-added blue corn tortilla chips

1/4 cup reduced-fat shredded sharp cheddar cheese

8 cherry tomatoes, quartered

Snipped fresh cilantro, optional

Heat sausage in the mircrowave according to package directions and keep warm.

Coat a medium nonstick skillet with cooking spray. Heat skillet over medium-high heat. Add egg whites and cook for 1 minutes or until egg whites are set, stirring often.

To assemble, arrange chips on two individual luncheon plates. Top evenly with the warm eggs, turkey and cheese. Microwave for 20 to 30 seconds or until cheese just melts. Top with the tomatoes and the cilantro, if using.

Yield: 2 servings Per serving:243 calories, 12g fat (3g sat), 22g carbs, 15g protein

 

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OLD-FASHIONED-STYLE SUGAR-FREE LEMONADE

 2/3 cup water

1/2 cup Splenda granular (or equivalent of your favorite sweetener)

1 cup fresh squeezed lemon juice (about 6-8 lemons)

4 to 6 cups cold water to taste

In a large glass measuring cup, combine 2/3 cup water and the Splenda. Heat in the microwave for 2 minutes on high. Using caution, remove from microwave and stir the mixture to see if Splenda is completely dissolved. If not, return to microwave and heat an additional 45-60 seconds. Fill a pretty, large pitcher with ice. Pour lemon juice over the ice. Add the Splenda mixture and stir well. Add 4 cups (1-qt) of cold water. Stir well to blend. Taste and add additional water to suit your taste.

file photo for reference

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ROASTED GREEN BEANS WITH MUSHROOMS, BALSAMIC, AND PARMESAN

I got this recipe from a facebook friend's post several years ago.

8 oz. mushrooms, sliced in 1/2-inch slices (I used brown cremini mushrooms, but any mushrooms will work)
1 lb. fresh green beans, preferably thin French style beans
1 1/2 T olive oil
1 T balsamic vinegar
salt and fresh ground black pepper to taste
2 T finely grated parmesan cheese

Preheat oven to 450F/230C. Wash mushrooms and let drain (or spin dry in salad spinner, which is what I did.) While mushrooms are drying, trim ends of beans and cut beans in half so you have bite-sized pieces. (An easy way to trim them is to gather a small handful of beans, stand them up on cutting board, holding loosely so they will fall down and have ends aligned, then trim. Repeat with the other end.) Cut mushrooms into slices 1/2 inch thick Put cut beans and mushrooms into a Ziploc bag or plastic bowl. Whisk together olive oil and balsamic vinegar and pour over, then squeeze bag or stir so all the beans and mushrooms are lightly coated with the mixture. Arrange on large cookie sheet, spreading them out well so beans and mushrooms are not crowded. Roast 20-30 minutes, starting to check for doneness after 20 minutes. Cook until beans are tender-crisp, mushrooms are cooked, and all liquid on the pan from mushrooms has evaporated. Season beans to taste with salt and fresh ground pepper, then sprinkle with finely grated Parmesan. Serve hot.

EASY TIRAMISU BOWL

Dairy products (full fat) are good for diabetics, so refrain from using low-fat milk. Also, up to 1-ounce a day of dark chocolate is healthy for diabetics. When buying dark chocolate, look for 75% to 90% cacao/cocoa. Raspberries have the lowest glycemic index of the berries, so enjoy.

1 pkg (8-oz) cream cheese, softened

3 cups cold milk
2 pkgs (3.4 oz each) sugar-free vanilla instant pudding mix
1 tub (8-oz) sugar-free frozen whipped topping, thawed
48 sugar-free vanilla wafers
1/2 cup strong brewed coffee
2 squares unsweetened dark chocolate, grated
1 cup fresh raspberries

Extra whipped topping for garnish, if desired

In a large mixing bowl, beat cream cheese with electric mixer until creamy. Gradually beat in milk and pudding mix. Stir in 2 cups whipped topping.

Line a 2 1/2-quart clear glass bowl with 1/2 the vanilla wafers and drizzle with half the coffee. Top with 1/2 the pudding mixture and 1/2 the grated chocolate. Repeat the process starting with the remaining vanilla wafers.

Garnish the top with the remaining whipped topping and the fresh raspberries.

 

PERINI RANCH STEAKHOUSE RUB

This is the house rub at the Perini Ranch Steakhouse in Buffalo Gap, Texas. This is not only used on steaks but on lamb chops and ribs.

1 tbsp flour

1 tbsp coarsely ground sea salt

4 tsp coarsely ground black pepper

1 tsp dried oregano

4 tsp granulated garlic

1 tsp paprika

1 tsp granulated beef stock base

Mix ingredients together; sprinkle or rub into meat.

Store in an airtight container

Yield: 1/2 cup 

Grilled Lamb Chops with this rub from Perini Ranch Steakhouse.