BEWARE OF SUGAR IN FRUIT JUICE

Diabetics, especially, must be very careful with fruit juices. There are so many juice beverages today and many are full of extras. Most are no longer 100% juice. While even 100% juice can have a high sugar content, the others are often loaded with added sugars. For example, if the nutrition label on your juice says "fructose" or "high fructose corn syrup", you know you are getting added sugar. Be very careful with juices! You are better off to eat the whole fruit instead of drinking the juice in your every day diet.

file photo

HERBY CHICKEN WITH APRICOTS & FETA

1 tsp salt

1 tsp dill weed

1/2 tsp dried oregano

1/2 tsp dried thyme

1/2 tsp pepper

8 (2 lbs) boneless skinless chicken thighs

3 tbsp olive oil

1 small onion, chopped

8 dried apricots

8 pitted dates

1/2 cup chicken stock

1/4 cup lemon juice

1 cup crumbled feta cheese

2 green onions, thinly sliced

Hot cook couscous for serving, optional

Combine salt, dill, oregano, thyme and pepper. Sprinkle the mixture over the chicken. In a skillet, heat oil over medium heat. Brown the chicken in batches, if necessary. Return all chicken to the skillet. Add onion, apricots, and dates cooking another 5 minutes.  Stir in the chicken stock and lemon juice, bring to a boil. Reduce heat and simmer, covered, until a thermometer in the chicken reads 170 degrees, about 5 to 7 minutes. Uncover and top with the cheese and green onions. Serve with the couscous, if desired. 

Yield: 8 servings Per serving 1 chicken thigh with 1/4 cup of the apricot pan mixture (without couscous): 282 calories, 10g carbs, 24g protein Diabetic Exchanges: 3 lean meat, 2 fat, 1/2 starch

recipe idea and photo TOH

 

ARE YOU EATING THE RIGHT FRUIT?

Do you love fruit but find is often causes a blood sugar spike? Maybe you are eating the wrong fruits. Kiwi is one of the best fruits for diabetics. It doesn't affect blood sugar and also helps to lower cholesterol. One large kiwi has 3 grams of fiber and a low glycemic number. Other fruits that are good choices for diabetics include fresh figs, apples, pears, pomegranates, apricots, blueberries and strawberries. Avocados should be included in that group although some question if they are a fruit or vegetable. Avocados are fruits.

file photo

APPLE ROSE TARTLETS

1 sheet frozen puff pastry dough

5 red (preferably McIntosh) apples, halved, cored thinly sliced

1/4 cup fresh lemon juice

1/4 granulated Stevia

1 tsp ground cinnamon

Swerve confectioners' sugar replacement, optional

Heat oven to 350-degrees. Generously coat muffin cups with cooking spray. Line rimmed baking sheet with paper towels. On a lightly floured surface, roll out dough into 12-inch square. Ising 3-inch round cookie cutter, cut our 12 rounds. Press 1 dough round into each muffin cup, leaving 1/4-inch space from top of cups. Chill.

In a large bowl, toss apples with juice. In batches, arrange in microwave safe baking dish, overlapping as needed. Microwave until soft enough to bend, 1-2 minutes. Transfer to towel-lined baking sheet. Mix sugar and cinnamon, evenly divide among the muffin cups.

On surface, line up 12 apple slices, short side to short side, facing in one direction and slices overlapping by about half; roll up jelly-roll style. Fit roll of apple slices in muffin cup, skin side up. Repeat. Bake until golden and tender, 25-30 minutes. Let cool 5-10 minutes; run small knife around edges. Transfer to racks. Let cool. If desired, sprinkle with confectioners' sugar replacement.

Yield: 12 servings  Per serving: 98 calories, Protein 1g, Carbs 19g Sodium 43g Total fat 3g (2g sat)

Please note this is a dessert and should be treated as such. 1 for the diabetic, remaining to be shared with family or friends.

file photo

APPLE BUTTER

I love apple butter and this Splenda recipe is tasty. A serving size is 1 tablespoon. This is an easy crock pot recipe that makes your house smell so good while it cooks.

• 5 lbs of apples – peeled, cored and thinly sliced (suggest Jonathan, Golden Delicious or Ida Red)
• 1 cinnamon stick
• ½ teaspoon of salt
• ½ cup SPLENDA^® Brown Sugar Blend
• ¼ teaspoon of nutmeg
• ½ teaspoon of cloves
• ½ teaspoon of allspice

1. Stir all ingredients together in slow cooker. Cook on high for 4 hours.
2. Remove and reserve cinnamon stick.
3. Place apple mixture into food processor and process until smooth.
4. Return mixture and cinnamon stick back to the crock pot and cook uncovered, on high, for about 4 hours or until mixture is thick and dark.
5. Place in containers and store in refrigerator for up to 3 weeks or freeze for up to 3 months.

This is a Splenda recipe. Use an equivalent of your favorite sweetener, if you prefer.

Splenda recipe and photo

ACORN SQUASH WITH APPLES& & NUTS

1 acorn squash, cut* into 4 pieces, seeds removed

1 large Granny Smith apple, peeled, cored, diced

3/4 tsp Splenda brown sugar blend

1 tbsp butter, melted

1 tbsp chopped pecans or walnuts

1/4 tsp salt

1/4 tsp ground cinnamon

Place squash pieces in a slow cooker, peel side down.

In a small bowl, combine apples, Splenda brown sugar, butter, nuts, salt, and cinnamon. Scoop evenly into the squash wedges. Cover and cook on low setting 5 hours or half that on high setting. Squash is ready when skin begins to pucker and the flesh is fork tender.

*Before attempting to cut squash, place in microwave and cook on high 1 to 2 minutes. This will soften the skin so cutting will be easier.

file photo for reference

CHOCOLATE DIPPED ORANGE SECTIONS

1 large orange, peeled and sectioned

2/3 cup sugar-free chocolate chips

Crushed nuts such as pecans, etc

Melt chocolate chips in microwave, stirring every few seconds, until completely melted and creamy. Place crushed nuts into a small bowl. Dip each orange section halfway into the melted chocolate. Immediately dip the chocolate end into the crushed nuts. Place on parchment or waxed paper until the chocolate is dry

Serve as a dessert or use as a snack.

recipe idea and photo  First for women 2023

BAKED APPLES WITH CARAMEL SAUCE

4 large baking apples

1/2 tsp cinnamon
1/8 tsp nutmeg
1/2 cup uncooked oats
1/4 cup raisins, optional based on your blood sugar
2 tbsp butter, softened
1/2 cup sugar-free caramel topping (Smucker's has a good one.)

Preheat oven to 400 degrees. Spray an 8-inch baking dish with nonstick cooking spray.

Wash apples thoroughly and core. Cut a small slice off the bottom is necessary to make apple sit upright. In a small mixing bowl, combine cinnamon, nutmeg, oats, raisins and butter; combine well. Stuff mixture into apples. Cover pan with aluminum foil and bake for 45-50 minutes until apples are tender. Remove from oven and drizzle caramel topping over apples. Serve warm.

file photo

PORK AND APPLE BREAKFAST SAUSAGES

NOTE: I found this recipe in a Diabetes Cookbook from Prevention Magazine several years ago. The picture is a file photo.

1 lb pork tenderloin, cut into chunks
1/2 medium to large apple, peeled and cut into chunks
3/4 tsp poultry seasoning
1/2 tsp paprika
1/4 tsp salt

Put the pork, apple and spices into the bowl of a food processor fitted with a metal blade. Process about 1 minute until finely chopped. Wash hands thoroughly then using hands shape the mixture into 24 patties. Coat tops lightly with vegetable oil spray. Heat a nonstick skillet over medium-high heat. Place patties, sprayed side down, in pan. Cook approximately 5 minutes, turning as needed, until brown and no pink remains. Reduce heat if the patties start to brown too quickly.

This makes 8 servings of 3 patties each. Per serving: 73 calories, 1 g carbs, 12 g protein

After cooking, patties may be kept in refrigerator in a resealable plastic freezer bag for up to 4 days or in the freezer for up to 6 weeks. To reheat, place on a microwave-safe plate, cover loosely with waxed paper or paper towel. Microwave on medium power for 1 minute or until heated through.

APPLE ONION SAUTE

4 medium firm apples, cored and sliced

3 tbsps butter*
2 onions, sliced
1/2 tsp marjoram
salt to taste
freshly ground black pepper to taste
1/2 tsp freshly squeezed lemon juice

Heat butter in a large skillet. Add onions and apples. Sauté over medium heat until apples and onions are tender. Season with marjoram, salt and pepper. Stir in lemon juice. Serve hot with a lean protein item such as chicken, pork chops, steak, etc.

Serves 4

*You can substitute olive oil for some of the butter, if desired. I would keep at least 1 tablespoon of butter for its glazing properties.

file photo

STRAWBERRY SPREAD

1 qt fresh strawberries

3/4 cup cold water, divided
2 tbsp lemon juice
1/4 tsp cinnamon
3 tbsp cornstarch
1 cup Equal Sugar-Lite or Splenda Blend

Wash, hull, finely coarsely chop berries. Combine in a small dutch oven or other heavy saucepan, strawberries, 1/2 cup water, lemon juice and cinnamon. Bring mixture to a boil, stirring well. Dissolve cornstarch in the remaining cold water and add to the boiling mixture. Reduce the heat and simmer a couple of minutes or until mixture thickens, stirring occasionally. Remove from the heat and cool. Stir in Equal after mixture has cooled down.

NOTE: This is good spread on toast or used as you might use jelly or jams.

1 tbsp = 11 calories, 3 g carbs, trace protein

file photo

FRUIT AND NUT BAKED APPLES

Normally I do not recommend using dried fruits as the sugar content is higher in dried fruit than the regular fruit. However, this is a very small amount when divided by 4 apples and the nuts help to counter the apricots.

4 large baking apples
1 tbsp lemon juice
1/4 cup chopped dried apricots
1/3 to 1/2 cup chopped walnuts (may substitute pecans)
1 1/2 tbsp packed Splenda Brown Sugar Blend
1/2 rounded tsp ground cinnamon
2 tbsp melted butter or butter-flavored olive oil

Hollow out the center of each apple, leaving approximately a 1 1/2-inch cavity about 1/2-inch up from the bottom.

Peel top of apple down about 1-inch. Brush the peeled edges of the apples evenly with the lemon juice.

In a small bowl, combine the apricots, nuts, Splenda and cinnamon; add the butter and mix together well.
Spoon evenly into the cavities in the apples.

Place 1/2 cup water in the bottom of a slow cooker. Arrange apples in the bottom of the cooker. If stacking is required in your cooker, do not place directly on top of each other.

Place lid on cooker and cook on low 3 to 4 hours or until the apples are tender.

Best served warm but also good at room temperature. Drizzle with sugar-free caramel ice cream topping, if desired.

file photo

CINNAMON FRESH FRUIT SALAD

This fruit salad is a refreshing way to satisfy that sweet tooth or to enjoy a little different fruit touch with your breakfast or other meal. Low in protein, as fruit always is, so keep that in mind.

1 navel orange, peeled, sectioned, and the sections halved
1 kiwi, peeled, sliced, slices quartered
1 medium size firm ripe banana, peeled and sliced
1 medium apple, peeled, sliced and slices halved
6 seedless grapes, halved
2 tbsp sunflower kernels
1/4 cup nonfat, low sugar orange yogurt
4 tsp Splenda Granulated OR an equivalent amount of Stevia
1/8 to 1/4 tsp ground cinnamon

In a large bowl, combine the fruit with the sunflower kernels.

In a small bowl, combine the yogurt, Splenda or Stevia, and cinnamon; pour over fruit and toss to coat.

Yield: 8 1/2-cup servings
Per serving: 63 calories, 13 g carbs, 1 g protein
Diabetic Exchange: 1 fruit

Recipe and photo from TOH, 2000

CRANBERRY AND APPLE RELISH

When you start thinking of something different to go with your lean meats such as turkey, chicken, pork, etc, give this relish a try.

1 bag (12-oz) fresh cranberries

1 cup Splenda Granulated
1 cup water
3 tbsp orange juice concentrate
1 medium apple, peeled, cored and diced
1/3 cup golden raisins

Place cranberries, Splenda, water, and orange juice.in a medium saucepan. Bring mixture to a boil and boil for 3 to 4 minutes or until the berries start to thicken and the water has been reduced by half.

Remove from pan and place in a medium bowl. Cover and refrigerate 2 to 3 hours overnight.

Add diced apple and half the raisins to cranberries; stir well. Refrigerate until ready to serve then just before serving sprinkle the remaining raisins (I omit as I don't like raisins) over the relish as a garnish.

Served chilled with meats such as poultry, pork, etc.

Yield: 20 servings
Per serving: 25 calories, 6g carbs, 0 protein

File Photo

ROASTED PEARS

4 ripe Bartlett pears, peeled, cored, cut in half lengthwise

2 tbsp Splenda Granulated
1/4 tsp ground cinnamon
2 tbsp lemon juice
2 tbsp melted butter
1/4 tsp maple flavoring
1/2 cup orange juice
1 pint sugar-free vanilla
ice cream

Preheat oven to 375 degrees.

Arrange the pears, cut side down, in an 11x7-inch baking dish.

Combine the Splenda, cinnamon, lemon juice, melted butter, and maple flavoring. Spoon over the pears, turning to coat both sides. Pour the orange juice in bottom of the pan and let it surround the pears.

Bake uncovered at 375 degrees for 20-25 minutes or until the pears are tender. Serve warm with a scoop of the sugar-free ice cream.

Yield: 8 servings

 file photo

DOUBLE CHOCOLATE FILLED STRAWBERRIES

45 large fresh strawberries
1/4 cup 1/3 Less Fat Cream Cheese, softened
1 cup cold fat-free milk, divided
1 pkg (1-oz) sugar-free white chocolate instant pudding mix
1 cup thawed sugar-free frozen whipped topping
1 tsp lemon zest
1 oz bittersweet chocolate

Stem the strawberries; make an X in the bottom of each berry. Spread each of the berries apart to create an opening in the center.

Whisk the cream cheese and 1/4 cup of the milk together in a medium bowl until blended.  Gradually whisk in the remaining milk; add the dry pudding mix and continue whisking another 2 minutes.  Stir in the whipped topping and lemon zest.  Spoon the mixture into a pastry bag or a resealable plastic bag. If using a plastic bag, cut a small corner from bottom of bag. Pipe the mixture into the centers of the berries.

Melt the bittersweet chocolate as the package directs, drizzle over berries.

file photo

 

SPICED GRANNY SMITH APPLES

1/2 cup butter (or 1/4 cup canola oil and 1/4 cup butter)

8 large Granny Smith apples, peeled, cored, sliced
1 1/4 cups Splenda granular
1 1/2 tsp ground cinnamon
1/2 tsp ground nutmeg

Melt butter (or butter in oil) in a large skillet over medium-high heat.

Add the apples, Splenda, cinnamon, and nutmeg to the apples and saute 15 to 20 minutes or until the apples are tender.

file photo

CRANBERRY-ORANGE SAUCE

This is my favorite diabetic cranberry sauce.  I got this recipe from Splenda. If you don't like Splenda, you can use the equivalent amount of your favorite sweetener.

1 teaspoon cornstarch

• 1 cup SPLENDA^® No Calorie Sweetener, Granulated
• 1/2 cup water
• 3 cups fresh or frozen cranberries
• 1 medium orange, peeled and sectioned
• 
  
• Combine cornstarch, SPLENDA^® Granulated Sweetener and water in a medium saucepan, stirring until SPLENDA^® Granulated Sweetener and cornstarch dissolve. Stir in cranberries and orange sections; bring mixture to a boil, stirring constantly, over medium-high heat. Reduce heat, and simmer, stirring often, 5 minutes or until cranberry skins begin to pop and mixture begins to thicken. Set aside to cool. Cover and chill at least 3 hours.

Splenda Photo.

FRESH APPLE-CHERRY RELISH

This recipe is one that should be eaten with a lean protein such as a chicken breast, small steak, pork chop, etc,  as this recipe itself contains less than 1 gram of protein and 20 grams of carbs per serving. Please do not eat without a lean protein item.

3 cups diced Granny Smith apples (do not peel)
1/2 cup dried cherries
1/4 cup pineapple juice
1 tbsp fresh lemon juice
1 tbsp fresh grated ginger
1/4 tsp ground cinnamon
1/8 tsp ground nutmeg

Combine all ingredients in a medium bowl; toss gently until well blended.

Yield: 6 servings

Diabetic exchange = 1 fruit

PORK CHOPS & APPLES

 

1 tbsp canola oil
6 pork chops that total about 2 lb
2 tsp cornstarch
1 cup water, divided
1 packet dry onion soup mix
1 tbsp Splenda brown sugar blend
1 apple, cored & sliced

In a large skillet over medium-high heat, heat the oil; add the chops and brown on both sides - will take about 10 minutes.  Remove from pan and set aside.  Spoon fat off pan juices.

Stir the cornstarch and 1/4 cup of the water together in a cup until smooth. 

Add the remaining water, soup mix, and Splenda to the pan, stir to blend.  Add sliced apple - stir to coat.  Heat mixture to boiling.

Return chops to skillet; reduce heat to low.  Cover and cook 10 to 15 minutes or until chops are cooked through, stirring occasionally.

Remove the pork chops and apples to serving platter, keeping warm.

Stir the cornstarch mixture into the skillet drippings and bring to a boil over medium heat.  Cook, stirring, until thickened.  Spoon hot sauce over the pork chops and apples.  Garnish with a sprig of marjoram, rosemary, or parsley, if desired.

Note: Suggested apples for this dish are Granny Smith, Winesap, or Rome.

 

file photo.