HOMEMADE SWEETENED CONDENSED MILK

 2 cups milk

1 cup Splenda

1 pinch baking soda

1. Pour the milk in a pan and add the Splenda.
2. Bring to a boil and then simmer on a medium-high flame, stirring regularly. It needs to reduce by half its volume.  This should take about 20 minutes.  The milk can boil over anytime, so keep watching it.
3. After about 17-18 minutes, the milk will turn a very vibrant color and the texture will be very frothy.
4. Switch off the flame and add the baking soda. Stir well and let it cool.
6. Once cooled, stir well and store in an air tight container or use immediately.

Note: My diabetic version of a recipe from Manu's Menu.

VANILLA WHIPPED CREAM

You can make some sweet tasting homemade whipped cream by using a little vanilla and some homemade confectioners' sugar.  (Directions for making confectioners' (powdered) sugar using Splenda are available on this blog. NOTE: This is a repost from an old blog page. You can now buy some good powdered "sugar" substitutes on the market.

1 cup heavy cream
1/4 cup sugar-free confectioners' "sugar"*
1 tsp vanilla extract:

Beat the heavy cream with the "sugar" and vanilla in a medium mixing bowl using an electric mixer on high speed.  Beat until stiff peaks form.

This is great to use on everything from strawberry shortcake to pumpkin pi

*There are directions on this blog for making your own sugar-free powdered sugar.

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ROASTED PEPPER ROLL-UPS

This is a Better Homes and Gardens Diabetic Recipe.

1 15-oz can white kidney beans (cannellini beans), rinsed and drained

4-oz reduced fat cream cheese (Neufchatel), softened

1/4 cup packed fresh basil

1 tbsp fat-free milk

2 small garlic cloves, quartered

1/8 tsp black pepper

1/3 cup roasted red sweet peppers, drained and finely chopped

6 6-inch flour tortillas

1 cup packed fresh spinach

To make the filling: In a blender or food processor combine the beans, cream cheese, basil, milk, garlic and black pepper. Blend or process until smooth. 

To serve: Using a sharp knife, cut roll-ups crosswise into 1 1/2-inch-thick slices.

Yield: 6 servings

Per serving: 173 calories, 7 g fat (3 sat), 15 mg cholesterol, 289 mg sodium, 24 g carbs, 4 g fiber, 8 g protein

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STRAWBERRY MANGO SORBET

3/4 cup Splenda Granulated
1 1/2 cups filtered water
1 1/2 cups peeled & chopped mangoes
1 1/2 cups fresh strawberries, halved
1/4 cup lime juice

In a small saucepan, bring the Splenda and water to a boil.  Cook, stirring, until the Splenda is completely dissolved.  Set mixture aside to cool.

Process the mangoes and strawberries in a food processor until pureed.  Transfer to a large mixing bowl and stir in the cooled Splenda mixture and lime juice.  Combine well.

Transfer the mixture to a 9 x 13-inch dish and cover.  Place in freezer for 45 minutes or until mixture begins to firm up around the edges.  Stir and return to the freezer for another 2 hours or until firm.
Just before serving, transfer back to food processor and process for 2 to 3 minutes until smooth.

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LIGHT PESTO

3 tightly packed cups fresh basil leaves

3 tbsp walnut pieces

3 tbsp grated Parmesan cheese

2 peeled garlic cloves

1 tbsp lemon juice

3 tbsp water

A sprinkle of coarse salt

Black pepper to taste

3 tbsp extra-virgin olive oil

Combine the basil, walnuts, cheese, garlic, lemon juice and water in a blender container. Sprinkle with the salt and pepper. Pulse until the mixture becomes like paste.

With the motor running, add the olive oil in a slow steady stream. Process about a minute until smooth.

Toss with your favorite whole-wheat or low-carb pasta, adding enough water to thin as necessary.

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BE CAREFUL WITH DRIED FRUITS

Be very careful about eating dried fruits. A lot of fruits become tart when they are dried, so the manufacturers often add sugar. Read the labels! And remember those smaller pieces of dried fruit were once regular size pieces and they still contain most of the same nutrients. That means there are not less carbs in dried fruits just because they are smaller! Be sure you buy unsweetened varieties and never eat more than 2 tablespoons per serving.

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BARLEY AND VEGETABLE RISOTTO

4 1/2 cups reduced-sodium vegetable or chicken broth

2 tsp olive oil
1 small onion, diced
8-oz sliced mushrooms
3/4 cup uncooked pearl barley
1 large red bell pepper, diced
2 cups packed baby spinach
1/4 cup grated Parmesan cheese
1/4 tsp black pepper

In a medium saucepan, bring the broth to a boil; reduce heat to low to keep broth hot.

Meanwhile, heat the oil in a large saucepan over medium heat. Add onion; cook, stirring, for 4 minutes. Turn heat to medium high. Add the mushrooms and cook 5 minutes, stirring often.

Add the barley and cook 1 minute.

Add 1/4 cup of the broth; cook, stirring, about 2 minutes or until most of the broth is absorbed. Add the remaining broth, 1/4 cup at a time, stirring constantly until broth is almost absorbed before adding the next 1/4 cup. After 20 minutes of cooking, stir in the bell pepper then continue adding the broth 1/4 cup at a time, until the barley in tender. This should take about 30 minutes total.

Stir in the spinach and cook, stirring, for 1 minute or just until spinach is wilted.

Stir in the cheese and pepper.

Yield: 6 servings
Per serving: 70 calories, 3g (1 sat) fat, 3g protein, 7g carbs, 5mg cholesterol, 2g fiber, 340 mg sodium
Diabetic Exchanges: 1 vegetable, 1/2 fat

Note: If you aren't familiar with barley, it is a whole grain. It helps to lower cholesterol and promotes intestinal health. It is also a good source of selenium, an antioxidant that has anti-cancer properties.

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MEALS FOR EVERYONE

 With planning, it is easy to make complete meals that are okay for the diabetic as well as tasty for the other diners. Find recipes that will suit your family and/or friends and still be okay for the diabetic. When diabetic cooks or persons are faced with foods that aren't good for their blood sugar, they are more tempted to waver from their diets. If you study this site, you will find many tasty recipes for the whole family to enjoy! And a diabetic diet can be healthy for anyone! My family never notices the difference, in fact sometimes they say, "Should you be eating this?"!

SWEETLEAF CRANBERRY SAUCE

2 tbsp SweetLeaf Organic Stevia Sweetener

5 to 6 drops SweetLeaf liquid Stevia

4 cups (1 pkg) cranberries

1/2 cup (fresh squeeze) orange juice

1/2 cup dried cranberries

Zest of 1 orange

Combine the ingredients in a large pot and bring to a boil. Lower heat to simmering and stir every few minutes until the berries start to burst and sauce thickens, about 30 minutes. If necessary add a few drops of orange juice or water to reach your desired consistency. Remove from the heat and transfer to a serving dish to cool.

Yield  37 calories, 8g carbs, 1g dietary fiber, 0g fats, 0g cholesterol, 5g sugars

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PERFECTION QUOTE FROM VINCE LOMBARDI

I like this quote attributed to the great football coach Vince Lombardi: "Perfection is not attainable. But if we chase perfection, we can catch excellence."

We can apply this to our health, diet, etc. We know we aren't perfect. We diabetics plan or chase perfection in our eating habits, exercise, etc but we will slip up from time to time. We may not be perfect but we can be excellent. The same can be said for fighting most illnesses. We aren't perfect in that the battle continues but with our doctors, loving family and friends, etc we can often reach excellent days.

Don't give up.  As you chase perfection you will often catch excellence in the process.

HOMEMADE BOYSENBERRY SYRUP

1/2 cup Splenda granular

1/2 cup water
1 bag (12-oz)frozen no-sugar-added boysenberries, partially thawed
2 tsp cornstarch + 2 tbsp cold water

In a medium saucepan, bring Splenda and 1/2 cup water to a simmer over medium heat. Add the berries and cook 5 minutes. Remove from the heat and strain through a sieve; pressing down with the back of a spoon to force the pulp through the sieve. Return the syrup to the pan. Mix the cornstarch and 2 tablespoons of cold water until smooth; add to the syrup and heat until mixture thickens and turn clear. Mixture will be thin but will thicken more as it cools.

Yield: 12 servings of 2 tablespoons each
Per serving: 25 calories, 6 g carbs, 0 g protein, 0 g fat, 1 g fiber

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LOW CARB PIG IN A BLANKET

Note: I have had this recipe for so long I cannot remember where I got it but the credit is not mine.

This can be a great breakfast idea, make them ahead and pop them in the microwave for a quick breakfast on the go. I like them for dinner. They have an unexpected sweet taste. Enjoy

Ingredients

• One Package of Hotdogs
• One Egg for each hotdog (generally 8)
• Cooking Spray

Directions

1. Heat oven to 450 degrees
2. Place the hotdogs on a broiler sheet and cook for approx 15 minutes or until they are cooked the way you like them. (I like a little brown crust on mine)
3. While your hotdogs are cooking spray a small skillet with cooking spray and heat on med heat.
4. Crack one egg into a small bowl and whisk until blended. Pour egg in hot skillet and gently roll pan to create a thin layer of egg.
5. Cook until just a thin layer on top is uncooked and flip, finishing the cooking for about 30 seconds to a minute.
6. Remove egg from the pan and allow to cool on a wire rack.
7. Repeat the process with each egg, making one egg blanket for each hotdog.
8. When all the blankets are done place one hotdog on each and roll up using a toothpick to hold it together.
9. Serve with your favorite condiments
10. Optional ingredients:
11. Sliced American Cheese
12. Chili
13. Thinly sliced green onions
    
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HOMEMADE NO-SALT SEASONING MIX FOR CHICKEN, STEAK, BURGERS, ETC

Here is a great seasoning mix you can make at home without using any salt or sugar products.  Add this to chicken, fish, or meats before grilling, baking, etc.

1/2 tsp rosemary
1 tsp sage
1 tsp oregano
1 tsp thyme
1 tsp basil
1/2 cup cracked black pepper

Note: All this spices are from your spice rack, not fresh.

Combine the above ingredients and store in a zip-top plastic storage bag or an airtight container.

Yield: about a half cup of seasoning.

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Diabetic Stars

CLEANING WOODEN CUTTING BOARDS

This is a post from my health blog. I am sharing on my food blogs as this is important information.

Bacteria can grow in the deep knife cuts on wooden cutting boards because wood is porous and nearly impossible to clean.  A quick wipe is not enough to kill the germs on such a board.  To be sure you are getting rid of all the germs, soak wooden cutting boards in 1 tablespoon of bleach per gallon of water for at least 2 minutes.  Wash the board with hot soapy water following the soaking.

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COMPLEX CARBS TO BOOST YOUR MOOD

Feeling down or depressed? Eat more whole grains, fruits, vegetables, and legumes. Yes, these are carbohydrate foods but they are the complex (or good) carbs. These carbs boost your serotonin levels. Serotonin is a mood-elevating chemical in the brain. Just remember to eat some protein, too.

5 TIPS FOR DIABETICS EATING FAST FOOD

Tonight I have been going through the archives of some of my old Internet articles and this is one of them.  This article was published in September 2009 but still has some good advice for today.  Even better, in the last nine years since publication, fast food restaurants have made some big improvements to their menus.  Here is the article:

While it may be hard to admit, as diabetics, we know that fast food is not the best way for us to go. But we do live in a fast paced world and we are constantly surround by fast food restaurants. Who hasn't had the kids or grandkids in the car spotting every fast food place on the road? I know I give in once in awhile to my younger grandchildren and treat them to a "kids meal". And I am willing to bet you do the same thing!

While the golden arches, etc. may be tempting, it is best to pass them by as often as possible. However, there are always times we have to do what we have to do. If you are out and absolutely must have something quick and you find yourself only in "fast food alley", don't despair. Or perhaps you just have to give in to the little ones and go for it. Fast food is an option when ordered properly. Here are some tips to help you make good decisions once you step into that bastion of greasy fried food.

1. Be sure to order the small sizes. Forget the "super size value" the cashier will tempt you with. Remember it is not a "value" if you shouldn't have it.

2. Avoid the deep fried foods. You know you shouldn't have them so forget it! No french fries for you; order a small side salad instead. And go easy on the dressing. A drizzle won't hurt you. The whole package will!
3. When ordering your sandwich, go for the grilled chicken or the smallest size burger. Then you need to stick with this important step; ask that your sandwich be made without the dressing and mayo based sauces. If you want something on your sandwich, ask for mustard, catsup, lettuce, tomato, pickle and/or onion. If you get the small burger, break off the excess bun. Many times the burger is almost lost in a big bun. You know you shouldn't have that extra bread! Or you could remove the top of the bun, eliminating over half of the bread.

4. Drink water or unsweetened tea. Yes, you can have that diet drink if you really must. However, water is best for you with the unsweetened tea following in a close second.

5. Skip dessert. You really don't need a fried pie or cookies, etc. If you really must partake of dessert, go for a simple small ice cream cone. Sometimes you can get sliced apples.

As you can see, it really is possible to do fast food once in awhile without feeling guilty. Just make it a rare occasion. As diabetics, we simply cannot afford to be visiting "fast food joints" on a regular basis.

SOME NUMBERS ON DIABETES

These are numbers from 2014:

29.1 Million Americans have Diabetes - are you one of them? If so are you taking your meds, exercising and eating a healthy diet?

86 Million Americans have Prediabetes - are you one of them? If so are you doing everything the doctor tells you to take care of your health?

$245 Million is the annual cost in America of diabetes caused lost wages and diabetes medications.

Did you know that 1 in 4 Americans over the age of 65 have diabetes?

If you fall into either of the above catagories or if you have a family history of diabetes I suggest you pay attention to your health by eating a healthy diet, exercising - something as simple as walking will do, and faithfully take any medications your doctor prescribes. Complications from diabetes are serious but with proper meds and taking care of yourself you can live a normal life.

If you don't know where to start in changing your diet there are many healthy tasty recipes on this site.