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.

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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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CHOCOLATE FROSTY

This is a Splenda recipe by Marlene Koch.

1 individual serving packet Splenda-sweetened sugar-free hot chocolate mix (Swiss Miss)

1/2 cup 1% milk

1 tablespoon Splenda (or your favorite sweetener) Granular (or 2 Splenda packets)

2 teaspoons cocoa powder

1/2 cup sugar-free low-carb vanilla ice cream

1/2 cup crushed ice

1. Place hot chocolate mix, milk, Splenda, and cocoa in a blender. Blend to mix.

2. Add vanilla ice cream and ice and blend until thick and frosty.

Serves One

Per Serving:

Calories 200

Carbohydrate 24 grams

Protein 13 grams

Fat 5 grams (3.5 saturated)

Fiber 4 grams

Sodium 220 milligrams

Diabetic Exchange = 1/2 Milk, 1 Starch

WW Points = 4 points

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STRAWBERRY ORANGE SMASH SMOOTHIE

3 cups unsweetened frozen strawberries 

2/3 cup Splenda or Stevia Granulated 

1 1/4 cups fresh squeezed orange juice

1 cup fat-free plain yogurt

1/2 tsp vanilla extract

1/4 cup ice cubes

Place all ingredients in a blender (will fill blender, that's okay). Mix on low 10 seconds. Remove lid, stir with a wooden spoon or silicone spatula,

Mix on medium speed for 15-20 seconds, remove lid and stir again.

Mix on high speed 15-20 seconds or until smooth. Pour into 5 glasses and serve immediately.

Note: I do not recommend smoothies for diabetics, but people do request recipes. This has 14 grams of sugar per serving (1/5 of recipe). Yes, I know it is natural sugar, no sugar is added, but it is still sugar. Occasional smoothies might be okay,, but I would not do them daily. 

CITRUS PUNCH

1 pkg (4-serving size) sugar-free orange gelatin

1/2-gallon sugar-free orange sherbet
2 bottles (2-liter size) sugar-free ginger ale, chilled
1 orange cut into thin slices for garnish, if desired
Extra scoops of sherbet to float on top, if desired

Mix the dry gelatin and the sherbet together until gelatin is dissolved. Pour into a punch bowl and stir in the chilled ginger ale.

Garnish with the thin oranges slices or sherbet, if desired.

Yield: Approximately 20 servings

Lime or lemon could be substituted for any or all of the orange products.

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BLUEBERRY SMOOTHIE

This Blueberry Smoothie is recommended for diabetics who are trying to lose belly fat!

1 cup fat-free milk*
6-oz nonfat plain yogurt
1 cup frozen blueberries
1 tbsp flaxseed oil

Put the milk, yogurt, and frozen blueberries into a blender container. Blend for 1 minute. Pour the mixture into a glass and stir in the flax seed oil.

Note: *Soy milk may be substituted for the fat-free milk.

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ORANGE-STRAWBERRY SUNRISE SMOOTHIE

Being diabetic does not mean we have to give up everything good. In fact, we diabetics can also enjoy a breakfast smoothie or a refreshing smoothie midday. This recipe is tasty, easy to make, and will fit into your diabetic diet when used as a meal substitute or a snack but not as a beverage with a meal! Orange Strawberry Sunrise Smoothie is a great way to start your day.

1 tub Crystal Light Sunrise Classic Orange Flavor sugar-free drink mix
1 cup cold water
1 cup chopped no-sugar-added frozen strawberries
1/4 cup milk
2 tbsp fat-free sour cream

Add the drink mix to the water; stir until the mix is dissolved. Remove 2 tablespoons of the prepared mix and put in a blender container. Reserve the remaining drink mix.

Add the strawberries, milk, and sour cream to the blender container. Cover blender and blend on high speed for 30 seconds or until the drink is thickened and well blended. Serve immediately.

Yield: 1 serving

NOTE: Use the remaining drink mix to make more smoothies. Or pour the mixture into a pitcher and add 6 cups cold water; stir to blend well. Serve or keep in the refrigerator.

This is a perfect drink to enjoy after a workout.

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SPICED CHAI MIX

3/4 cup unsweetened instant ice tea mix

3/4 cup Splenda Granular
1/2 cup non-fat dry milk powder
1/2 cup non-dairy powdered creamer
1 1/2 tsp ground cinnamon
1 1/2 tsp ground ginger
1 tsp ground cloves
3/4 tsp nutmeg
3/4 tsp ground cardamom

Thoroughly mix all ingredients together and place in a jar or other airtight container.

To serve, mix 3 tablespoons dry mix into 6-oz very hot water and stir to dissolve.

Yield: 13 servings
Per serving: 30 calories, 7 g carbs, 2 g protein, 1 g fat

Diabetic Exchange: 1/2 carb

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OH-SO-EASY CARAMEL APPLE CIDER

1 cup unsweetened apple juice

2 packets Splenda Coffee Flavors, Cinnamon Spice
1 packet Splenda Coffee Flavors, Caramel

Mix all ingredients together in a large microwave proof mug.  Heat in the microwave until warmed as desired.  Serve immediately.

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APPLE SPICE TEA

3 cups boiling water

3 apple tea bags
1 cup apple cider
1 tsp lemon juice
1/3 cup Splenda Granular
1/4 tsp allspice
2 cinnamon sticks
2 orange slices

Measure water into medium pot and bring to a boil. Remove from heat and add the tea bags. Steep 3 minutes; discard tea bags.

Add cider, lemon juice, Splenda, allspice, cinnamon sticks, and orange slices. Place back on heat and bring to a simmer but do not boil! Serve in 8-oz mugs.

Yield: 4 servings
Per serving: 35 calories, 9 g carbs

Diabetic exchange: 1/2 fruit
WW Points: 1

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DIABETIC-FRIENDLY HOT SPICY BEVERAGE

1 cup dried sugar-free, orange-flavored breakfast drink mix

1/2 cup dried sugar-free iced tea mix
1/4 cup dried sugar-free lemonade drink mix
3/4 tsp ground cinnamon
1 tbsp whole cloves
peel of one orange
peel of one lemon
2 gallons water
Cinnamon sticks for stirrers, optional

Combine all ingredients, except cinnamon sticks, in a large pot or a slow cooker. Stir together well and bring slowly to a boil, turn down to simmer. Serve directly from pot after removing the peels and cloves. Add a cinnamon stick to the mug, if desired.

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GREEN TEA-STRAWBERRY FIZZ

1 cup boiling water

4 bags green tea
2 tbsp Splenda Granulated
1/2 cup seltzer water
2/3 cup sliced strawberries
2 fresh mint leaves for garnish, if desired

Pour the boiling water over the tea and steep for 1 1/2 - 2 minutes. Remove tea bags and stir in the Splenda; chill.

Just before serving, pour into 2 ice filled glasses, add the seltzer and strawberries. Add a mint leaf to each, if desired.

Yield: 2 8-oz glasses

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RASPBERRY-LEMON SMOOTHIE

I do not normally recommend smoothies for diabetics but for those who do drink them, here is a recipe you might enjoy.

1 cup frozen no-sugar-added raspberries

1 carton (8-oz) low-sugar or no-added-sugar lemon-flavored Greek yogurt
1/2 cup low-fat milk
1 tsp vanilla
(add a dash of ground cinnamon to make it more diabetic friendly)

Place all ingredients in a blender, cover and blend until smooth.

Garnish with fresh raspberries and/or lemon slices, if desired.

Yield: 2 servings of approximately 3/4 cup each

ER-LEMON SMOOTHIE

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STRAWBERRY LEMONADE

1 1/2 cups strawberries (fresh or no sugar added frozen, slightly thawed)

1 cup lemon juice (approximately 4 lemons

2/3 cup Splenda Granular (or equivalent amount of your favorite sweetener)

3 cups cold water

2 tsp lemon zest

Process strawberries in a food processor or blender until smooth; pour into a pitcher. Add the lemon juice and stir in the Splenda and water. Strain out the strawberry pulp, if desired. Add the lemon zest. Serve in tall glasses with ice.

Yield: 4 servings

Garnish with sliced strawberries and/or lemon slices, if desired.

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CLASSIC HOT COCOA

1/4 cup unsweetened cocoa

1/2 cup boiling water
1/2 cup Splenda granulated or comparable amount of Stevia
2 cups low-fat milk
1/2 tsp vanilla extract
whipped cream for topping, optional
ground cinnamon for garnish, optional

Place cocoa in a medium saucepan and whisk in the boiling water and Splenda. Using the whisk, stir in the milk and vanilla; heat through without boiling.

Pour into cups or mugs and top with a dollop of whipped cream garnished with a sprinkle of cinnamon, if desired. Cinnamon is a good blood sugar stabilizer, so I recommend using it.

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BASIC VANILLA MILKSHAKE

1 pint sugar-free vanilla ice cream

1/4 cup low-fat or fat-free milk
1 tsp vanilla extract
1 pinch of salt, optional

Combine in blender and blend until desired consistency.

Note: Add a little fresh or frozen fruit to make variations on this recipe.

Yield: 2 shakes

NOTE: You can adapt this recipe to use whatever type milk, ice cream, etc you choose, ie soy, almond, etc.

SUGAR-FREE RUSSIAN TEA MIX

 

HOMEMADE HOT CHOCOLATE MIX

3 cups low-fat dry powdered milk

1/3 cup unsweetened cocoa powder
1 cup Splenda granulated (or your favorite sugar substitute)

Put all ingredients in a mixing bowl and mix together well. Place in air-tight jars or canisters for gift-giving or personal use.

Directions for use: Use 6 level tablespoons to each cup of hot water. For a richer drink add some whipped cream (if that won't mess up your blood sugar) and sprinkle with cinnamon. Or add a cinnamon stick for stirring.

Note: Cinnamon is a great blood sugar stabilizer.

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LIME SHERBET PUNCH

1/2 gallon sugar-free lime sherbet

1 (2 liter each) bottles diet 7 UP, chilled
1 (2 liter) bottle diet ginger ale, chilled

Combine the 7 UP and ginger ale; stir in the sherbet. Serve in a large punch bowl.

Yield: Approximately 40 punch cup servings

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COOL REFRESHING CHERRY BANANA SHAKE

1 cup cold fat-free milk

1 box (4-serving size) cherry-flavored sugar-free gelatin
1 cup crushed ice
1 large banana, cut into chunks

Pour milk into blender container and add the remaining ingredients. Place lid on blender and blend on high 30 seconds or until smooth.

Yield: 3 cups
Per 1 cup serving: 80 calories, 14 g carbs, 5 g protein

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