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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