CREAMY CASHEW & ROASTED TOMATO DIP

When you want a fancy homemade dip to impress your guests, try this creamy dip.

9-oz cherry tomatoes

1 tbsp olive oil + extra

1 tbsp good quality balsamic vinegar

Salt and freshly ground black pepper

1 tsp Splenda or Stevia granulated

2 large sprigs of fresh thyme

7-oz unsalted cashew nuts, soaked in a bowl of water overnight

7-oz buttermilk

Freshly squeezed juice of 1 lemon

Preheat oven to 275-degrees.

Cut tomatoes in half and arrange on a roasting pan, cut side up. Drizzle with the olive oil and balsamic vinegar. Sprinkle the sugar overall. Pull thyme sprigs between your fingers to remove the tiny leaves and sprinkle them over the tomatoes. Roast about 1 1/2 to 2 hours, until almost dried but still a little soft. Remove from the oven and let cool.

Drain the cashews and discard the water. Place nuts in a blender with the buttermilk, lemon juice and most of the roasted tomatoes (reserve a few tomatoes for garnish). Process to a smooth puree and taste for seasoning, adding salt, pepper and/or lemon juice if needed. 

Spoon dip into a bowl and top with the reserved tomatoes. Drizzle with a dab of olive oil. Serve with pita chips and/or fresh veggies.

Yield: 4 servings

recipe idea and photo First for women 2024

Homemade Diabetic-Friendly Protein Bars

This recipe was sent to me by Life in Balance with a lengthy advertisement. I do not allow others to post advertisements on this blog, but I will post their recipe and allow who it was sent by.

Homemade Diabetic-Friendly Protein Bars

Ingredients:

1 cup almond flour

1/2 cup unsweetened protein powder (whey or plant-based)

1/4 cup chia seeds

1/4 cup unsweetened almond butter

2 tbsp unsweetened cocoa powder

2 tbsp erythritol or monk fruit sweetener

1/3 cup unsweetened almond milk (add more if needed)

1 tsp vanilla extract

1/4 cup chopped nuts (e.g., almonds or walnuts)

1/4 cup dark chocolate chips (sugar-free)

Instructions:

Prepare Dry Ingredients:

In a large bowl, mix almond flour, protein powder, chia seeds, cocoa powder, and erythritol.

Mix Wet Ingredients:

In a microwave-safe bowl, heat almond butter until slightly softened (about 10-15 seconds). Stir in almond milk and vanilla extract.

Combine:

Gradually add the wet mixture into the dry ingredients, mixing until a thick dough forms. Adjust almond milk if the mixture is too dry.

Add Extras:

Fold in chopped nuts and dark chocolate chips.

Shape:

Press the mixture evenly into a parchment-lined 8x8-inch pan. Use a spatula to smooth the surface.

Chill:

Refrigerate for 2-3 hours until firm.

Cut and Serve:

Slice into 8 bars and store in an airtight container in the fridge for up to one week.

Life in Balance Photo

WARM FIESTA BEAN DIP

1 lb lean ground beef OR lean ground turkey

1 can petite cut diced tomatoes with jalapenos
1 can low-sodium refried beans
1 tbsp chili powder
1/2 cup thawed frozen corn
1 can petite cut diced tomatoes
1 1/2 cups shredded Cheddar cheese
Chips for serving (see below)

Preheat oven to 350 degrees.
Lightly spray a 2 1/2-quart baking dish with nonstick cooking spray; set aside.

In a skillet, brown the ground beef, stirring to crumble; drain off any excess fat.
Add the diced tomatoes with jalapenos, refried beans, and chili powder; cook, stirring until heated through. Spoon the mixture into the prepared baking dish. On top of the hot mixture, layer the corn, diced tomatoes, and cheddar cheese. Bake at 350 degrees for 5 minutes or so until hot and the cheese is melted.

Serve warm with the chips that work best for your blood sugar. I use Beanito's which work great for my blood sugar. Remember this is to share. Limit your intake.

file photo for reference.

"SWEET" 'N' SPICY SNACK MIX

When you really want a snack, try a handful of this. It doesn't sound diabetic-friendly but if you read the nutritional facts below, you will see it is okay once in a while.

3 cups crispy rice cereal squares

2 cups toasted O-shaped cereal
2 cups small twisted or thin stick pretzels
1 cup oyster crackers 
1 cup dry roasted peanuts
1 egg white
1/2 cup Splenda granular
1 tbsp Worcestershire sauce
1 tbsp paprika

Preheat oven to 300 degrees.
Spray a 10 x 15-inch baking or jellyroll pan with nonstick cooking spray; set aside.

Combine the cereals, pretzels, crackers, and peanuts in a large bowl.

Beat the egg white until foamy and stir in the Splenda, Worcestershire sauce, and paprika. Pour the mixture over the cereal mixture in the large bowl; toss to coat well. Spread the mixture out in a single layer on the prepared baking sheet.

Bake for 20 to 25 minutes at 300 degrees. Stirring mixture every 10 minutes during baking. Allow to cool before serving.

Note: May be stored in an airtight container.

Yield: 16 servings
Per serving: Approximately 140 calories, 17 g carbs, 4 g protein, 1 g sugar, 2 g fiber, and 300 mg sodium.

Note: I have never taken a picture of this and the following one is the closest I could find. However, it is not this exact recipe.

LEMON-HERB YOGURT DIP

 1 cup plain Greek yogurt

3 tbsp finely chopped flat-leaf parsley leaves

1 tbsp + 1 tsp minced scallions

1 tbsp chopped fresh dill

1 tbsp chopped fresh chives

2 tsp lemon zest

1 tbsp fresh lemon juice

pinch of kosher salt

1/8 tsp fresh ground black pepper

Garnish with lemon zest and/or fresh dill

In a medium bowl, whisk together all ingredients, except for garnish, until well combined. Garnish if desired and serve immediately.

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CHILI-FLAVORED POPCORN

Popcorn is a whole grain and makes a good snack for diabetics. But that does not include popcorn that has been drenched in butter or is candy-coated. To make a tasty popcorn snack try this recipe that uses spices to add flavor to the popcorn.

3 quarts popped popcorn
1 tbsp unsalted butter
1 tbsp olive or coconut oil
1 tbsp Dijon mustard
2 tsp chili powder
1/4 tsp salt, optional
1/4 tsp ground cumin

Place the popcorn in a large bowl.

Combine the butter, oil, mustard and spices in a bowl until well combined. Pour over the popcorn and toss until well coated.

Note: Add unsalted peanuts for variety, if desired.

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NO BAKE ENERGY BITES FROM KAF

NOTE: DIABETICS SHOULD ONLY MAKE THESE IF THEY THINK IT WILL WORK FOR THEM. NOTE: THERE IS HONEY IN THIS RECIPE. I HAVE MADE NOTATIONS ON THE MIX-INS!

BASIC DOUGH

• 3/4 cup nut butter (peanut, almond, sunflower)
• 1 cup rolled oats, old-fashioned or quick
• 1/3 cup honey
• 1/3 cup dried whole milk
• 1 teaspoon vanilla extract

• MIX-INS (USE 2 CUPS TOTAL)

• 1 tablespoon chia seeds or poppy seeds
• unsweetened coconut, toasted or untoasted
• mini chocolate chips (only if sugar-free)
• diced dried fruits (I do not recommend dried fruit for diabetics - very high sugar content)
• ground nuts
• wheat or oat bran
• crushed cookies or graham cracker crumbs (sugar-free)
• sunflower or pumpkin seeds

• Instructions

  
  1. In a large bowl mix together the nut butter, oats, honey, dry milk and vanilla.
  2. Using 2 cups total as your guideline, add in your mix-ins. If you are using chia seeds or poppy seeds, use only about 1 tablespoon as part of your mix-ins. Chia seeds especially can cause gastric distress if consumed in too large a quantity.
  3. Use your hands to blend and mix together all the ingredients. If the mixture is a bit dry, you can add more honey; add more oats if the mixture is a bit too sticky. This "recipe" is very flexible; consider it simply a starting point.
  4. Using your hands, two spoons or a tablespoon cookie scoop, portion the dough out to the size of ping-pong balls. Place on a parchment-lined sheet pan to rest and firm up for about 20 minutes.
  5. Store in an airtight container in the fridge for up to 2 weeks. These are great for breakfast with a glass of milk or juice.
  6. Yield: Approximately 2 dozen bites

NO BAKE ENERGY BITES FROM KAF

NOTE: DIABETICS SHOULD ONLY MAKE THESE IF THEY THINK IT WILL WORK FOR THEM. NOTE: THERE IS HONEY IN THIS RECIPE. I HAVE MADE NOTATIONS ON THE MIX-INS!

BASIC DOUGH

3/4 cup nut butter (peanut, almond, sunflower)

1 cup rolled oats, old-fashioned or quick

1/3 cup honey

1/3 cup dried whole milk

1 teaspoon vanilla extract

MIX-INS (USE 2 CUPS TOTAL)

1 tablespoon chia seeds or poppy seeds

unsweetened coconut, toasted or untoasted

mini chocolate chips (only if sugar-free)

diced dried fruits (I do not recommend dried fruit for diabetics - very high sugar content)

ground nuts

wheat or oat bran

crushed cookies or graham cracker crumbs (sugar-free)

sunflower or pumpkin seeds

Instructions

 

In a large bowl mix together the nut butter, oats, honey, dry milk and vanilla.

Using 2 cups total as your guideline, add in your mix-ins. If you are using chia seeds or poppy seeds, use only about 1 tablespoon as part of your mix-ins. Chia seeds especially can cause gastric distress if consumed in too large a quantity.

Use your hands to blend and mix together all the ingredients. If the mixture is a bit dry, you can add more honey; add more oats if the mixture is a bit too sticky. This "recipe" is very flexible; consider it simply a starting point.

Using your hands, two spoons or a tablespoon cookie scoop, portion the dough out to the size of ping-pong balls. Place on a parchment-lined sheet pan to rest and firm up for about 20 minutes.

Store in an airtight container in the fridge for up to 2 weeks. These are great for breakfast with a glass of milk or juice.

Yield: Approximately 2 dozen bites

APPLE CHEESE LOG

 A great little appetizer or party snack that diabetics can enjoy along with family and/or friends.

1 brick (8-oz) fat-free cream cheese, softened

1/2 cup finely chopped Granny Smith (or other tart) apple
1/4 cup chopped pecans
1/4 tsp ground cinnamon
1/2 cup finely chopped pecans for rolling
Sugar free vanilla wafers or assorted whole-grain or your favorite low-carb crackers for serving

Combine the cream cheese, apple, 1/4 cup chopped pecans, and cinnamon; stir until well blended. Shape mixture into a log and roll in the 1/2 cup finely chopped pecans.

Cover log and refrigerate at least 20 minutes before serving.

Serve with the vanilla wafers or assorted crackers.

Notes:

• If you don't want to make a log, sprinkle some finely chopped pecans over the top and leave in a bowl to be served as a spread.
• Cinnamon is excellent for diabetics. If you enjoy the flavor of cinnamon, increase the amount a little.
• Pecans (and other nuts) are good for diabetics.

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CHICKEN RANCH DIP

2 (8-oz) cans boneless chicken, drained

1 pkg low-fat cream cheese, softened

1 packet dry Ranch Dressing mix

Combine all ingredients together, mixing well.

Serve cold with whole grain or your favorite low-carb crackers, fresh veggies or Beanito Chips.

file photo for reference

GREEN CHILI PIE

 1 can (4-oz) green chilies, drained

1 pkg (10-oz) shredded cheddar cheese

2 large eggs

2 tbsp milk

Touch of tabasco sauce

Preheat oven to 350-degrees. Grease a 9-inch pie plate or 9-inch square baking dish.

Spread the drained chilies over the bottom of the greased pie plate. Sprinkle the cheddar cheese over the chilies.

In a small bowl, mix the eggs, milk and tabasco sauce together and pour over the cheese.

Bake at 350-degrees 45 minutes. Remove from oven and allow to cool 3 to 5 minutes before cutting into 12 squares or slices. Serve with assorted crackers or tortilla chips.

Per 1/12 of recipe: 112 cal, 9g fat, 61mg chol, 1.2g carbs, 1g fiber, 7.1g protein, 159 mg sodium

file photo for reference

BROCCOLI FRITTERS

 1 bunch broccoli, cut into florets

2 lightly beaten eggs
2 lightly beaten egg whites
1/3 cup grated Parmesan cheese
2 tbsp flour
1/2 tsp salt, (optional, I suggest you omit)
1/2 tsp garlic powder
1/2 tsp black pepper
2 tbsp canola oil
salsa for serving, optional
sour cream for serving, optional

Steam broccoli 3 to 4 minutes in a steamer basket until tender; coarsely chop and set aside.

In a large bowl, combine the eggs, egg whites, Parmesan cheese, flour, salt, garlic powder and pepper. Once combine, stir in the broccoli.

Heat 1 tablespoon of the canola oil in a large nonstick skillet over medium heat. Drop the broccoli batter by 2 heaping tablespoonfuls into the hot oil and press to flatten. Cook, in batches, for 3 to 4 minutes on each side or until fritters are a golden brown; add remaining oil as needed. Drain the fritters on paper towels.

Serve as a side dish with meats or serve as appetizer/snacks with salsa and/or sour cream.

Yield: 6 servings of 2 fritters

Per serving (without salsa or sour cream): 129 calories, 8 g (2 g sat) fat, 8 g carbs, 8 g protein

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TACO DIP

1 lb ground beef, browned and well drained (may substitute lean ground turkey)

1 tbsp taco seasoning
1 can refried beans
1 cup salsa (check for sugar content)
1 cup fat-free sour cream or plain Greek yogurt
1 cup shredded Mexican-blend cheese
1/2 cup chopped green onions
1/2 - 3/4 cup black olives (I prefer them chopped)
1 large Roma tomato, diced - optional

In a bowl, combine the ground beef, taco seasoning, and refried beans until combined. Spread mixture over the bottom of a pie plate. Layer the remaining ingredients over the beef/bean mixture. Cover and refrigerate until serving time.

Serve with baked whole-grain tortilla chips or Beanito chips.

NOTE: Remember this is an appetizer not a meal. Eat accordingly and share with others.

This Pillsbury photo is used for reference only - not this exact recipe.

PECAN CHEESE BALL

1 jar (16-oz) Cheez Whiz

1 brick (8-oz) fat-free cream cheese, softened
4-oz shredded mild reduced-fat cheddar cheese
1 cup finely chopped pecans
1 small onion, finely chopped
1 tsp Worcestershire sauce
Additional chopped pecans to roll cheese ball in

In a bowl, mix until well blended. Roll into a ball, cover and chill until serving time. Right before serving, roll in more chopped pecans.

Serve with an assortment of whole-grain or low-carb crackers. May also be served with celery sticks.

Note: Reminder, this is an appetizer/snack. Do not make a meal of cheeseball and crackers!

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SALMON CHEESE BALL

Here is a different cheese ball recipe for diabetics. The salmon makes this party food a better choice for diabetics, unfortunately this diabetic doesn't like salmon. 

1lb can red salmon

1 tbsp lemon juice

8-oz low-fat cream cheese, softened

1/4 tsp salt, optional

1 tsp horseradish

1/4 tsp liquid smoke

2 tsp finely grated onion

1/2 cup chopped pecans for rolling

3 tbsp chopped parsley

Drain salmon, put into a bowl. Remove the skin and bones.

Combine the first 7 ingredients in a bowl. Mold into a ball and refrigerate.

Before serving, roll the chilled ball in the parsley and pecans.

Serve with party breads, crackers, fresh veggies.

file photo for reference

ONION PARTY DIP

1 packet dry onion soup mix

1 cup plain Greek yogurt

2 garlic cloves, crushed

1 tbsp low-fat milk

freshly ground pepper to taste

1 tsp lemon juice

2 tbsp chopped chives + extra for garnish, if desired

Combine all ingredients in a bowl; stir with a wooden spoon or silicone spatula until well blended. Allow to stand about 3 hours before serving so the dip will thicken.

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RED PEPPER HUMMUS

Olive oil cooking spray

2 cups chopped red bell pepper
1 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1/2 tsp apple cider vinegar
2 tbsp chopped fresh parsley
1/2 tsp salt
1/2 tsp cumin
2 tbsp Splenda Granulated
1 can (19-oz) garbanzo beans, drained

Spray a nonstick sauté pan with the olive oil cooking spray. Add the bell pepper and sauté 4-5 minutes; set aside.

In a food processor, combine the remaining ingredients, add sauteed peppers. Puree 1 minute, scrape down sides and continue to puree until smooth.

Place in a covered bowl and refrigerate until serving time. Garnish with additional chopped parsley, if desired.

Yield: 15-16 servings

Note: Garbanzo beans are excellent for diabetics.

the file photo

SWEET AND SPICY MIXED NUTS

As diabetics we know nuts are good for us and sometimes, we want something more than just 'plain nuts'! Here is a recipe to make some sweet and spicy nuts to enjoy or even to give as gifts.

3 large egg whites
2 tbsp water
3 cups walnut halves
2 cups pecan halves
1 cup whole unblanched almonds
2 cups Splenda granulated
2 tbsp ground cinnamon
2 tsp ground ginger
2 tsp grated orange peel
1 tsp salt, optional
1 tsp ground nutmeg
1 tsp ground allspice
1/2 tsp ground cloves

Beat the egg whites and water in a mixing bowl until frothy. Add all the nuts and gently stir to coat.

Combine the Splenda, spices, salt (if using) and orange peel, stirring to mix together well. Add mixture to the nuts and stir gently to coat.

Spread mixture onto the two prepared pans and bake, uncovered, for 20-25 minutes until lightly browned at 300 degrees. Stir after 10 minutes of baking.

Allow nuts to cool completely before serving or storing in an airtight container.

Yield: 8 cups

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HOT WING DIP

Note: This is a dip, not a dip for hot wings, although it could be used for that.

1 pkg (8-oz) low-fat cream cheese (Neufchatel), cut-up

1/4 - 1/2 cup bottled Buffalo wing sauce
1 1/2 tbsp bottled reduced-calorie blue cheese salad dressing
1 cup chopped cooked chicken breast
1/2 cup finely chopped celery
1 fresh jalapeno pepper, seeded and minced (wear plastic gloves when handling jalapeno peppers)
20 celery stalks, halved crosswise
Garnish with chopped fresh jalapeno or celery leaves, if desired

In a 1 1/2-quart slow cooker combine the cream cheese, wing sauce, salad dressing, chicken, chopped celery and the jalapeno.

Place lid on cooker and cook on low 3 to 4 hours.

Serve with the celery stalks for dipping.

Yield: 10 servings
Per serving: Calories 99, carbs 3g (1g fiber), protein 7g, fat 7g (3g sat)
Diabetic Exchanges: Meat 1, Vegetables 1

Source: Diabetic Living

FIESTA CHICKEN DRUMETTES

1 lb chicken drumettes
4 tsp Mrs. Dash Fiesta Lime Seasoning Blend
1 tbsp olive oil

Preheat oven to 350 degrees.

Lightly brush chicken with the olive oil; sprinkle with the seasoning blend.

Bake 30 minutes or until chicken is cooked through.

Yield: 5 servings of 2 wings

THREE-PEPPER GUACAMOLE

 

3 tbsp + 1/4 cup minced fresh cilantro, divided

4 tbsp finely chopped onion, divided
3 tbsp minced seeded jalapeno pepper
1 tbsp minced seeded serrano pepper
2 tsp chopped chipotle pepper in abodo sauce
3 garlic cloves, minced
1/2 tsp salt
4 medium-size ripe avocados, peeled and cubed
1/3 cup finely chopped tomatoes
Baked tortilla chips for serving or your favorite low-carb chips

In a large bowl, combine the 3 tablespoons of cilantro, half the onion, the peppers, garlic and salt; mash together using a fork. Stir in the avocados. Gently fold in the tomatoes with the remaining onion and cilantro.

Serve with the tortilla chips.

Note: When handling the peppers it is best to wear disposable gloves. Do not touch eyes while handling peppers!

Per 1/4 cup serving: 76 calories, 7 g fat (1 sat), 0 cholesterol, 82 mg sodium, 4 g carbs, 3 g fiber, 1 g protein
Diabetic exchange: 1 1/2 fat

TOH Photo