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.

file photo for reference only

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.

SALMON WITH SPRING VEGGIES

Quick and Easy, ready in about a half hour. And it's healthy, too.

8-oz baby carrots or regular carrots cut into thin strips

8-oz thin asparagus

4 scallions, cut into 1-inch pieces

4 (4-oz each) skinless salmon fillets

1/4 tsp salt

1/4 tsp pepper

1/4 tsp crushed red pepper

2 tbsp olive oil

1 lemon, thinly sliced

2 tbsp minced chives

Move oven rack to lowest position and heat to 400-degrees.

Line a rimmed baking pan with a sheet of parchment paper.

In a microwave-safe bowl, cover carrots and asparagus with water. Microwave until tender, 2 to 3 minutes and drain. Rinse under cold water to stop the cooking process. Drain again.

Place scallions and vegetables on the parchment. Arrange salmon over the top. Sprinkle with the salt, pepper and crushed red pepper. Fold and crimp paper over salmon to seal. Bake until salmon flakes easily (press through the paper to test doneness} 20-25 minutes. Carefully open parchment and transfer to plates. Garnish with lemon slices and chives.

Yield: 4 servings  Per serving: 340 calories, 25g protein, 9g carbs, 260 mg sodium

recipe and photo Woman's World 2026

HOMEMADE HAWAIIAN PUNCH

 This is a good recipe to use when you need/want a low-sugar festive drink for children or diabetics. Snack should include a protein item such as a handful of nuts or a cheese stick.

2 cups light cranberry juice (I recommend Ocean Spray Lightstyle)

1 cup fresh orange juice1/2 cup unsweetened pineapple juice*

2 tbsp Splenda Stevia Granular (or 3 packets)

1 cup cold water

Fresh orange wedges to garnish glasses, if desired, or fresh orange slices to float in punch bowl.

Mix all the juices, Splenda, and water in a large pitcher or a punch bowl. Stir well to combine.

May be served in 8-oz glasses over ice or in punch cups for festive occasions. Garnish with oranges as described, if using.

Yield: 6 servings

Per serving: 45 calories, 11 g carbs, 1 g protein

Diabetic Exchange: 1 fruit

Weight Watchers Point: 1

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SWEET POTATO WONTONS

Remember these wontons are considered appetizers. Don't get carried away, only 1 or 2 at a time.

24 wonton wrappers

2 tbsp butter, melted

3 tbsp mango chutney

2 tbsp butter

1/4 cup finely chopped onion

2 tsp curry powder

1 tsp minced fresh garlic

1 garlic clove, minced

1 tbsp white whole wheat flour

1 1/2 cups chopped cooked sweet potato

1/3 cup whipping cream

Carrots, cut into bite-size thin strips and sauteed (optional for garnish)

Preheat oven to 350-degrees. 

Brush wonton wrappers with the 2 tablespoons melted butter. Press wrappers, buttered sides down, onto twenty-four 1 3/4-inch muffin cups, pleating as necessary. Bake about 10 minutes or until golden brown.

Meanwhile, cup up any large pieces of fruit in the chutney; set aside. In a heavy skillet, heat the 2 tablespoons butter over medium heat. Add onion, curry powder, ginger, and garlic; cook until onion is tender. Stir in the flour. Stir in cooked sweet potato, whipping cream, and chutney. Cook, stirring, until thickened. Cook, stirring 1 more minute.

Spoon sweet potato mixture into the wonton shells. If using, sprinkle with the carrots. Serve immediately.

Yield: 24  Per wonton: 75 calories, 3g (2 sat) fat, 1g protein, 10g carbs, 1g fiber, 2g sugar, 83mg sodium

 

recipe and photo fresh food fast volume 2

PINEAPPLE SUNSHINE CAKE

This is my diabetic version of a cake recipe I've had for years. This is not sugar free as the pineapple and juice have natural sugar. Here is my way to deal with that. Since dairy products are good for diabetics, drain the pineapple in the cake recipe while saving the juice. Measure the juice, discard. and replace the juice with same amount of whole milk

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

4 eggs

1/2 cup olive or coconut oil

1 can (8-oz) crushed pineapple in its own juice

Preheat oven to 350 degrees.

Spray a 9 x 13-inch baking pan with nonstick cooking spray; set aside.

In large bowl, combine all cake ingredients, including the pineapple juice, and mix together well.

Pour batter into prepared pan and bake at 350 degrees for 25-30 minutes or until a wooden toothpick inserted in the center comes out clean.

Allow to cool completely on a wire rack before icing with the following icing.

Icing:

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

1 box (4-serving size) sugar-free vanilla pudding mix

1 can (8-oz) crushed pineapple in its own juice

Combine all icing ingredients and spread over the top of the cake.

Yield: 21-24 servings

Because of the whipped topping icing, leftovers should be refrigerated.

Reminder: This is a dessert. One square a day! This cake is so tasty you can serve it to anyone, and they won't even know it is diabetic-friendly unless you tell them. Perfect for large family meals and pitch-in meals at work, church, etc.

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CINNAMON RAISIN BREAD PUDDING FROM EQUAL

A few years ago, we were at the Ft Worth VA when they were passing out diabetic recipes.  This is one of them. I have never made it as I hate raisins. This is an Equal recipe, so I have used their product. Feel free to use an equivalent of your favorite sweetener, but remember that may change the nutritional information shown below.

2 cups fat-free milk

2/3 cup Equal Spoonful or 16 packets Equal Sweetener

4 tbsp stick butter, melted

1 egg

2 egg whites

1 tsp cinnamon

1/4 tsp salt

4 cups 3/4-inch cubes day old cinnamon raisin bread

Combine the milk, Equal, butter, egg, egg whites, cinnamon, and salt in a large bowl; stir in the bread cubes.

Spoon the mixture into an ungreased 1 1/2-quart rectangular casserole dish.

Bake at 350 degrees for 30 to 35 minutes or until the pudding is set and a sharp knife inserted in the center comes out clean.

Yield: 6 serving Per serving:  232 cal, 90 cal from fat, 10 g total fat, 2 g sat fat, 37 mg cholesterol, 405 mg sodium, 26 g total carbs, 2 g dietary fiber, 10 g protein

Diabetic exchanges: 1/2 milk, 1 1/2 starch, 2 fat 

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BISCUIT TOPPED TURKEY POT PIE

 Many of you will shudder at the idea of a biscuit. Fine, skip this recipe. This is a diabetic-friendly recipe as you will see in the nutritional information. This dish has a great carb to protein ratio and should be okay for diabetics whose blood sugar is controlled. If you have trouble controlling your blood sugar, feel free to skip the recipe as a biscuit is probably not a good idea for you. Please refrain from scolding those who can eat it!

Filling:

3 tsp olive or canola oil

1/2 cup diced red bell pepper

1/2 cup diced green bell pepper

2 celery stems, sliced

1 small onion, diced

2 tbsp white whole-wheat flour

1 1/4 cups chicken broth

1 cup cubed potatoes

1/2 tsp thyme

1/4 tsp salt

dash of freshly ground black pepper

2 cups cubed turkey breast (cooked)

1/3 cup frozen peas

Preheat oven to 425 degrees.Heat the oil in a large skillet over medium heat.  Add the bell peppers, onion, and celery; cook while stirring for 4 to 5 minutes to soften veggies.  Stir in the flour until blended then stir in the broth.  Add the potatoes, thyme, salt, pepper.  Bring the mixture to a boil, reduce heat, cover and cook on simmer for about 10 minutes.

Add the turkey and the peas to the simmering mixture; cook another 5-7 minutes or until the potato is tender and peas are hot.  Pour the mixture into a very lightly greased 1-qt casserole dish.

Biscuits:

3/4 cup white whole-wheat flour (using whole-grain flour is important for the diabetic)

3/4 tsp baking powder

dash of salt

1/8 tsp baking soda

3 tbsp cold butter, cut-up

3 tbsp low-fat buttermilk

In a medium bowl combine the flour, baking powder, salt, and baking soda; cut in butter with a pastry blender or two knives until butter is pea-sized.  Stir in the buttermilk.  Place mixture on a lightly floured surface and knead lightly.  Pat dough out to about 1/2-inch thickness; use a biscuit cutter or a 2-inch glass to cut dough into 5 biscuits.  Reroll dough as needed.  Place biscuits on top of the filling and bake at 425 degrees 12-15 minutes until the topping is lightly browned.

Yield: 5 servings of 1 biscuit and 3/4 cup turkey/vegetable mixture = 250 calories, 30 g carbs, and 18 g protein per serving.

Dietary exchange: 2 starch, 2 meat, 1 fat per serving

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