DIABETIC-FRIENDLY OATMEAL-BLUEBERRY MUFFINS

I do not recommend muffins as a regular part of a diabetic's diet. However, for special occasions or just to satisfy a longing, this recipe should work for most diabetics whose blood sugar is under control.

1 cup + 2 tbsp white whole-wheat flour

6 ounces uncooked regular oats

1 tbsp baking powder

2 tbsp Splenda Baking Blend

1/2 tsp salt

1 cup milk

1 egg or 1/4 cup egg substitute

1/4 cup olive or coconut oil

1 cup fresh blueberries

Vegetable cooking spray

1 tsp ground cinnamon

In a medium mixing bowl, combine flour, oats, baking powder, Splenda and salt. Make a well in the center of the mixture.

In a small mixing bowl, combine milk, egg and oil. Add to the well of the dry ingredients. Stir just until dry ingredients are moistened. Gently fold the blueberries into the mixture. Spray 12 muffin cups with vegetable oil spray or line with paper liners. Fill each cup 2/3 full of the batter. Sprinkle cinnamon over the tops of the batter. Bake at 425 degrees for 20 to 25 minutes or until lightly browned.

file photo for reference only

TERIYAKI BEEF SOUP

8-oz boneless beef sirloin steak

2 tsp olive oil

1 large shallot, cut into thin rings

4 cups water

1 cup apple juice or apple cider

2 carrots, cut into bite-size pieces

1/3 cup long grain rice

1 tbsp grated fresh ginger

1 tsp instant beef bouillon granules

3 garlic cloves, minced

2 cups broccoli flowerets

1 to 2 tbsp reduced-sodium teriyaki sauce

1 tbsp dry sherry, optional

Trim fat from beef. Cut beef into bite-size strips. In a large saucepan heat oil over medium-high heat. Cook and stir beef and shallot in hot oil for 2 to 3 minutes or until beef is brown. Remove beef mixture with a slotted spoon. Set aside.

In same saucepan combine water, apple juice, carrots, uncooked rice, ginger, bouillon granules, and garlic. Bring to boiling; reduce heat. Cover and simmer about 15 minutes or until carrots are tender. 

Stir in the broccoli and beef mixture. Cover and simmer for 3 minutes. Stir in the teriyaki sauce and, if desired, the dry sherry.

Yield: 5 servings Per serving: 197 calories, 6 g fat (2 sat), 30 mg cholesterol, 382 mg sodium, 22 g carbs, 2 g fiber, 13 g protein

file photo for reference

INDIAN SPICED CHAI TEA

You can replace this favorite coffee house drink with your own homemade version for only a fraction of the sugar and calories.

2 cups water

1/4 tsp ground cinnamon

1/4 tsp ground cloves

1/4 tsp powdered ginger

1/4 tsp ground cardamom

1/8 tsp ground nutmeg

3 tea bags, either black tea or Darjeeling

1/2 tsp vanilla

1/4 cup Stevia

1 tbsp honey

1 cup 1% milk

Bring the water and spices to a boil in a small saucepan. Add the tea bags and allow to steep 2-3 minutes. Remove tea bags and stir in the vanilla, Splenda, and honey. Strain tea.

To serve, measure 2/3 cup tea and 1/3 cup milk into a mug and microwave 1 minute or heat tea and milk together in a small saucepan.

Yield: 3 servings Per serving: 60 calories, 12 g carbs, 3 g protein

Diabetic exchange: 1 carb

WW Points: 1

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WHOLE-WHEAT PASTRY

When you need pastry for a special occasion (should not be a regular part of a diabetic diet) this is better for you than regular pastry.

1/2 cup all-purpose flour

3/4 cup whole-wheat flour

Pinch of salt

2 tbsp unsalted butter

2 tbsp olive oil

4 tbsp cold water, divided

In a medium bowl combine the two flours and salt.  Using a pastry blender or two knives, cut in the butter until the mixture resembles coarse crumbs.  Stir in the canola oil and sprinkle 1 tablespoon of the cold water over the mixture and toss with a fork. 

Push the moistened dough to the side of the bowl and repeat the process with the additional water, 1 tablespoon at a time, until all the flour is moistened.  Shape the mixture into a ball.  Roll out dough as you would with any other pastry recipe.

file photo, mine are never this pretty