HERBED CHEESE DIP

1 pkg (4-serving size) lemon flavor sugar-free gelatin

1/4 tsp salt, optional
1 cup boiling water
1 carton (16-oz) 2% lowfat cottage cheese
4 oz neufchatel cheese
1/2 cup packed fresh parsley sprigs
2 garlic cloves
2 tbsp vinegar
2 tsp dill weed
1 tsp Worcestershire sauce
1/2 tsp black pepper

Completely dissolve gelatin and salt (if using) in the boiling water; pour into blender container.

Add remaining ingredients to the blender and cover. Blend mixture at low speed, scraping down sides as needed, for approximately 2 minutes until smooth.

Pour mixture into a serving bowl, cover and refrigerate for at least 4 hours or until set.

Yield: 3 1/2 cups dip

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SALSA MEATLOAF

1 lb lean ground beef or ground turkey

1/2 cup quick oats
1 tsp basil
1/2 tsp oregano
1/4 tsp salt
dash freshly ground black pepper
1/2 cup thick and chunky salsa (watch sugar content)
1 egg, slightly beaten

Preheat oven to 350 degrees.

In a large bowl, combine all the ingredients together until mixed well. Shape into a loaf in a 9-inch ungreased loaf pan.

Bake at 350 degrees for 50 to 60 minutes or until well browned and firm.

Allow to stand for 5 minutes before slicing to serve. Serve with additional salsa, if desired.

Yield: 4 servings
Per serving (1/4 of recipe): 290 calories, 10 g carbs, 23 g protein

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FRUITED GELATIN AND COTTAGE CHEESE

1 carton (16-oz) low-fat cottage cheese

1 pkg (4-serving size) orange-flavored sugar-free gelatin
3/4 cup boiling water
1/2 cup cold water
Ice cubes
1 can (11-oz) mandarin orange sections, drained well

Place the cottage cheese in a blender or food processor container. Place the cover on the container and blend until smooth; set aside.

Stir the boiling water into the gelatin and stir until completely dissolved.

Add enough ice cubes to the cold water to make 1 1/4 cups. Add to the gelatin mixture and stir until slightly thickened. Remove any unmelted ice. Stir in the oranges.

Divide the cottage cheese evenly into 8 individual serving dishes or place into a pretty glass dish. Spoon the gelatin mixture over the cheese.

Chill until set, at least 2 hours.

Yield: 8 half-cup servings.
Per serving: 80 calories, 5 g carbs, 8 g protein

Note: May be used as a salad or a dessert. If using as a dessert, add a dollop of sugar-free whipped topping, if desired.

This is a very old Jello photo.

LENTIL, BARLEY, SAUSAGE SOUP

1 tbsp olive oil

1/2 cup regular barley
1 cup chopped onion
3/4 cup chopped carrots
2 garlic cloves, minced
2 tsp ground cumin
4 cups reduced-sodium chicken broth
1 cup water
1/2 cup lentils, rinsed and drained
1 bay leaf
1 can (14 1/2-oz) no-salt-added fire roasted diced tomatoes, do not drain
6-oz cooked chicken-apple sausage links, cut in half lengthwise then sliced
4 cups fresh baby spinach

1. In a 3- to 4-quart saucepan heat oil over medium heat. Add barley; cook and stir for 3 to 4 minutes or until barley is golden. Add onion, carrots, and garlic; cook about 10 minutes or just until vegetables are tender, stirring occasionally. Stir in cumin; cook and stir for 30 seconds more.
2. Add broth, the water, lentils, and bay leaf. Bring to boiling; reduce heat. Simmer, covered, about 55 minutes or until barley and lentils are tender. Stir in tomatoes and sausage; heat through. Remove and discard bay leaf.
3. Add spinach, stirring until spinach begins to wilt. Ladle soup into serving bowls. Serve immediately.

Note: I got this recipe from a low-fat diabetic-friendly recipe booklet after my diabetes diagnosis. I would never eat it because of the chicken broth and the chicken sausage. I will make mine a little differently but for those of you who eat chicken, this is a healthy recipe. 

MICROWAVE BLUEBERRY JAM

You can make your own blueberry jam very easily in the microwave, one 8-oz jar at a time. It will keep in the refrigerator for a month or so. Blueberries are very healthy so you might want to give this a try.

2 cups fresh or frozen blueberries
1/3 cup Splenda or Stevia
Pinch of salt
2 tbsp fresh squeezed lemon juice
1 tsp very fine grated lemon peel
1/4 tsp pure vanilla extract

In a large microwave-safe bowl (you need room for the berries to bubble as they cook), stir together the berries, Splenda, salt, lemon juice and peel. Cook the mixture on high for approximately three minutes until the Splenda is dissolved.

Remove dish from microwave and stir the mixture (be sure Splenda is completely dissolved). Return to microwave and cook until mixture starts to set; approximately 3 to 5 minutes. Test by dipping a spoon in the mixture then holding it over the bowl. When the drips from  the spoon are thick, stir in the vanilla.

Spoon the jam into an 8-oz jar that has a lid. Place lid on jar and refrigerate.

Good on whole-grain or low-carb toast, pancakes, etc.

Note: I got this idea from a recipe I saw in a blueberry cookbook.

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SPINACH-MUSHROOM BITES

 

1/4 cup garbanzo bean flour*

1/2 cup white whole-wheat flour
3/4 tsp baking powder
3/4 tsp kosher or sea salt
1 tsp dried oregano
1 tsp dried parsley
1 Tbsp olive oil
1 cup mushrooms, finely chopped
1 handful baby spinach, chopped
1 clove garlic, minced
1 egg, lightly beaten
3/4 cup low-fat milk
1 cup shredded mozzarella cheese
Low-sugar or sugar-free marinara sauce for dipping, optional

Preheat oven to 375 F. 

Lightly grease a 24-cup mini muffin tin and set aside.
In a large bowl, combine flours, baking powder, salt, oregano, and parsley. Set aside.
Heat olive oil in a skillet over medium heat. Add mushrooms and sauté until mushrooms begin to release liquid, 2-3 minutes. Add spinach and garlic and sauté for another 2 minutes, until spinach is wilted, and garlic is fragrant. Remove from heat.
Add egg, milk and cheese to the flour mixture and stir gently just to combine. Stir in mushroom/spinach mixture. Let stand for 10 minutes.
Gently stir the batter. Divide evenly between the cups of the muffin tin. Bake for 20-22 minutes, until set and browned on top.

Serve warm with warmed marinara, if desired.

*May use an additional 1/4 cup white whole-wheat flour as a substitute if you do not have the garbanzo bean flour.

I got the idea for this from a recipe by Baked-in.com a few years ago.

PORK CHOPS WITH APPLES AND CREAMY MUSTARD SAUCE

This was a Kraft Foods recipe that I tweaked to make it diabetic-friendly.

1

Tbsp.  white whole-wheat (or your favorite low-carb) flour

1/2

tsp.  dried thyme 

1/2

tsp.  pepper

4

 center-cut boneless pork chops (1 lb.), 1/2 inch thick

2

tsp.  olive or coconut oil

1

small  onion, chopped

1

small  Gala apple, thinly sliced, each slice cut in half

3/4

cup  chicken broth

4

oz.  (1/2 of 8-oz. pkg.) PHILADELPHIA Neufchatel (low-fat cream) Cheese, cubed

2

Tbsp.  GREY POUPON Dijon Mustard

MIX first 3 ingredients on small plate. Add chops, 1 at a time; turn to evenly coat both sides of each.

HEAT oil in large nonstick skillet on medium heat. Add chops; cook 5 min. on each side or until done (160ºF). Transfer to plate; cover to keep warm.

ADD onions to same skillet; cook and stir 3 min. Stir in apples; cook 1 min. Add broth, cream cheese and mustard; cook 5 min. or until vegetables are crisp-tender and sauce is slightly thickened, stirring frequently. Serve sauce over chops.

Pork Chops are also good, if you want to omit the sauce.

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TRAIL BEAN SOUP MIX IN A JAR

Giving food gift jars can be fun but sometimes people wonder what they can give to a diabetic. If you want to give a diabetic a food gift jar, I suggest this bean soup mix. All you need to do is layer the ingredients in the order listed below into a quart jar.

1/2 cup pearl barley
1/2 cup red beans
1/2 cup baby lima beans
1/2 cup split peas
1/2 cup pinto beans
1/2 cup black-eyed peas
1/2 cup yellow split peas
1/2 cup navy beans
1/2 cup lentils

Instructions to attach to jar:

1 jar Trail Bean Soup Mix
2 quarts water
1 ham hock
1 1/4 tsp salt
1 tsp black pepper
1 can (28-oz) diced tomatoes
1 large onion, chopped
1 garlic clove, minced

Place bean mix in a large bowl and add 2 quarts of water; soak overnight. Drain.

Bring 2 quarts water to a boil in a soup pot. Add the ham hock and simmer for 20 minutes. Remove the ham hock.

Add the drained bean mixture, salt, pepper, tomatoes, onion, and garlic. Bring to a boil, reduce heat and simmer for 1 hour or until the beans are tender.

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SALMON ORZO SALAD

This is a recipe from former first lady Laura Bush.

¼ cup crumbled feta

2 tablespoons olive oil plus one tablespoon for drizzling on salmon before cooking

1 small jar capers, rinsed

½ cup parsley, chopped

1 yellow squash, washed and cut with melon baller or make a small circles

1 medium zucchini, washed and cut with melon baller to make small circles

¼ red onion, diced

1 bunch asparagus spears, ends removed and cut into thirds

2 cup cherry tomatoes, assorted colors

½ kalamata olives, pitted and sliced

1 cup fresh spinach

1 cup orzo, cooked and drained, about 8 minutes. Do not rinse pasta.

1 small jar artichoke hearts, quartered

Note: reserve ½ the juice in the artichoke hearts jar for the salad

4 lemons, halved

4 four-ounce salmon filets (bones removed)

Adam’s reserve citrus seafood rub from HEB (If you can’t find Adam’s reserve seafood rub easily, I recommend using another seafood rub, which are usually found in the spices section of your grocery store.)

For the Dijon vinaigrette dressing:

1/3 cup red wine vinegar

2/3 cup olive oil

1 tablespoon Dijon mustard

salt and pepper to taste

Sauté all vegetables except spinach in 3 tablespoons olive oil, until tender.

Pour all ingredients into a large bowl, including the spinach.

Top with hot orzo, which will wilt the spinach.

Pour half jar of artichoke hearts juice to salad.

Add Dijon vinaigrette dressing.

For the herbed salmon filets:

Drizzle filets with olive oil.

Grill over medium heat, 2 minutes per side

Grill four lemon halves until charred.

Put orzo salad onto plates, place salmon on top of salad and garnish with charred lemon.

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LIGHT BLUEBERRY MUFFINS

1 1/2 cups white whole-wheat flour
1/4 cup + 2 tbsp Splenda Baking Blend or Truvia Baking Blend
1/2 tsp salt (use 1/4 tsp if you have a problem with sodium)
2 tsp baking powder
1/3 cup more or less canola oil
1 large egg, beaten
1/3 cup milk
1 cup fresh or frozen blueberries

Preheat oven to 400 degrees.
Line 8 to 10 muffin cups with paper liners; set aside.

Whisk together the flour, baking blend, salt and baking powder in a mixing bowl.

Place oil in a glass measuring cup; add the beaten egg and enough milk to make 1 cup. Beat until well mixed and stir into the flour mixture just until combined. Do not over mix muffin batter or it will become tough.

Sprinkle the berries with a pinch of flour, toss to coat lightly. Gently stir into the batter.

Fill the muffin tins 2/3s full and bake at 400 degrees 15 to 20 minutes until a wooden toothpick inserted in center comes out clean.

This is my diabetic version of a recipe I got years ago from Hoosier Homemade.

NOTE: Remember muffins are bread. Limit yourself to one muffin. Share remainder with family and/or friends. You can also freeze muffins in individual ziptop baggies. Double bag by placing individual bags into a 1 gallon ziptop bag so muffins can be removed 1 at a time.