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.

file photo

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

clipart

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.

BREAKFAST EGG-TOFU SCRAMBLE

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.

idea and recipe First for women 2023

BLUEBERRY TART WITH WALNUT CRUST

I got the original idea for this tart from a diabetic recipe website (I believe it was EatingWell).  I have made some changes that I think make it healthier.  Walnuts and blueberries are two of the healthiest foods and are especially good for diabetics.  

CRUST:
1/2 cup lightly toasted walnuts
1 cup Graham cracker crumbs*
1 large egg white
1 tbsp unsalted butter, melted
1 tbsp coconut oil
pinch of salt, optional

Preheat oven to 325 degrees.

Coarsely chop the walnuts in a food processor; add Graham cracker crumbs and process until the mixture is fine crumbs.

In a medium bowl, whisk the egg white until frothy; add crumb mixture, butter, coconut oil, and salt - if using.  Toss the mixture to combine well.  Press onto the bottom and 1/2-inch up the sides of a 9-inch tart pan that has a removable bottom.

Set tart pan on a cookie sheet and bake at 325 degrees for 8 minutes or until dry and slightly darkened around edges.  Remove from oven and allow to cool on a wire rack.

FILLING:
1 brick (8-oz) Neufchatel (low-fat) cream cheese, softened
1/2 cup low-fat sour cream
1/4 cup + 2 tbsp pure maple syrup*, divided
2 cups fresh blueberries

In a mixing bowl with mixer on low speed, beat the cream cheese, sour cream, and 1/4 cup of maple syrup until smooth.  Carefully spread the mixture into the cooled crust.  Place the blueberries over the filling and drizzle with the remaining two tablespoons of maple syrup (I omit this syrup).

Refrigerate at least an hour before serving.  Can be made 1 day ahead and refrigerated.

*If you have serious problems with your blood sugar, use sugar-free maple-flavored syrup and use sugar-free vanilla wafer crumbs instead of graham cracker crumbs.

As always, remember this is a dessert. Eat one piece and share the rest with family and friends. 

SWEET AND CRUNCHY DELI-STYLE PICKLES

7 pickling-size cucumbers, quartered lengthwise
1 cup water
1/2 cup rice vinegar
1/3 cup Splenda or Stevia Granulated
1 tbsp kosher salt
1 whole clove
1 tsp mustard seed
1 tsp whole black peppercorns
1 tsp peeled, chopped fresh ginger
1/2 jalapeno pepper, seeded and chopped
2 garlic cloves

Place the cucumbers into a clean 1-quart canning jar. Set aside.

Combine all the remaining ingredients in a small saucepan; simmer over low heat until the salt is dissolved.

Pour the hot juice over the pickles in the jar; cover tightly with a two-piece lid.

Refrigerate pickles and leave 4 to 5 days before serving.

Note: The sweetness and flavor will intensify over time.

 

file photo

JOY BAUER'S TURKEY MEATLOAF FOR DIABETICS

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: 239

Total Fat: 3 g

Saturated Fat: 0 g

Cholesterol: 45 mg

Sodium: 380 mg

Total Carbohydrate: 20 g

Dietary Fiber: 3 g

Protein: 33 g

file photo

TURKEY BURGERS WITH MARJORAM

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

file photo

PORK TENDERLOIN WITH CUCUMBER-MANGO SALAD

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

file photo

DIABETIC-FRIENDLY PINEAPPLE-PECAN BREAD

1/4 cup pecans, chopped fine

1/4 cup olive oil

1/4 cup ground flaxseed

1/8 tsp lemon juice or 1/4 tsp grated lemon peel

3/4 cup Stevia granulated

1 egg

1/2 cup all-purpose flour

2 cups white whole-wheat flour

1/2 tsp baking soda

2 tsp baking powder

8 1/2-oz can crushed pineapple in its own juice (no syrupy pineapple!)

1/4 cup milk

1/2 cup chopped pecans

Preheat oven to 350 degrees.

Spray a 8 or 9-inch* loaf pan with butter-flavored nonstick cooking spray.  Sprinkle the 1/4 cup of finely chopped pecans over the bottom of the pan.  Sprinkle a pinch of Splenda over the pecans and spray lightly with the cooking spray.  Set pan aside.

In a medium mixing bowl, using an electric mixer, blend the canola oil and flaxseed; add the lemon juice or peel, Splenda, and egg.  Mix until well blended

Combine the flours, baking soda, and baking powder in another bowl.  Add flour mixture to the Splenda mixture alternately with the pineapple, mixing until well blended after each addition.  Begin and end with the flour mixture.

Mix in the milk until blended then stir in the 1/2 cup of pecans.

Spread the mixture over the pecans in the prepared pan and bake at 350 degrees for 50 minutes or until a wooden toothpick inserted in the center comes out clean.

Note: For health reasons, I do not add salt to most of my baking.  If you want to add salt, I would only add a pinch! Also, I used a 9-inch loaf pan and that is the bread pictured below. I have since decided than an 8-inch pan allows for a thicker bread.

This is the bread I made for a friend.

PINEAPPLE-AVOCADO SALSA

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.

file photo

SWEET-AND-SOUR CHICKEN

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

file photo this recipe