SMOKED SAUSAGE AND BEAN SOUP

1 cup dry pinto beans

1 cup dry black beans

Rinse beans; place in a large kettle and cover generously with water.  Allow beans to soak overnight.

1 tbsp salt, OPTIONAL
2 quarts water
1 lb sliced smoke sausage
1 onion, chopped
1 large garlic cloved, minced
1 tsp chili powder OR Cajun seasoning
1 can (28-oz) diced tomatoes
1 tbsp lemon juice
1 tsp coarsely ground black pepper

Drain the beans well then rinse and drain.  Put beans back in large kettle or Dutch oven.  Add the salt, water, and smoked sausage.  Cook 1 1/2 hours or until beans are slightly tender.
Add the onion, garlic, chili powder or Cajun seasoning, tomatoes, lemon juice, and pepper.  Bring back to boiling then lower heat and simmer for 45 minutes to 1 hour. 
This soup is good with a thick slice of a crusty whole grain bread.

Note: File Photo

GROUND BEEF-VEGGIE PATTIES

3/4 lb lean ground beef

1/3 cup shredded zucchini
2 tbsp minced red onion + 4 thin slices for garnish, optional
1 garlic clove, minced
1/2 tsp dried thyme
1/4 tsp salt
1/8 tsp freshly ground black pepper
4 whole-grain sandwich thins
4 slices lettuce
4 slices tomato, optional
4 slices American cheese, if desired

In a large bowl combine the ground beef with the remaining ingredients and shape into 4 patties.
Very lightly spray a large skillet with nonstick cooking spray and cook patties 8 -12 minutes or until cooked to desired doneness.  May also be grilled.

To serve, top with cheese, is using, and place a lettuce slice on the bottoms of each of the sandwich rounds.  Top with a tomato slice then a pattie.  Top with the top half of the sandwich round. 

Yield: 4 servings

Note: File Photo

BARBECUE GREEN BEANS

This is an old recipe from my Southern Indiana childhood with a couple adjustments for my diabetes.

4 slices bacon, finely cut (chopped)
1/4 cup chopped onion
1/2 cup catsup - preferably surgar-free
1 1/2 Tbsp Splenda brown sugar blend
1 tbsp Worcestershire sauce
2 cans French style green beans, drained

Brown bacon and onions in skillet. Add the catsup, brown sugar and Worcestershire sauce. Simmer two minutes. Place beans in a casserole dish. Pour the bacon mixture over the top but do not stir! Bake at 350 degrees for 20 minutes.

file photo for reference only

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.

Note: File Photo

GROUND BEEF STUFFED MUSHROOMS

1 lb lean ground beef

2 tsp prepared horseradish
1 tsp chopped chives
1 clove garlic, minced
1/4 tsp freshly ground black pepper
18 large white mushrooms
1/2 cup beef or vegetable broth

Preheat oven to 350 degrees.
Set out a shallow baking dish large enough to hold mushrooms in a single layer.

Combine the ground beef, horseradish, chives, garlic, and pepper in a medium bowl.

Remove the stems from the mushrooms, chop a couple of them very fine and add to beef mixture, if desired.  Stuff the mushrooms with the beef mixture.

Place mushrooms in a shallow baking dish, stuffed sides up; pour the broth over the mushrooms.  Bake at 350 degrees until browned and beef is cooked through, approximately 20 minutes.

Yield: 1 1/2 dozen appetizers.

 Note: File Photo

QUICK AND EASY STRAWBERRY-RASPBERRY DESSERT

2 pkts sugar-free Hazelnut-flavored coffee creamer

1 cup thawed sugar-free nondairy whipped topping
3 cups sliced fresh strawberries
1 cup raspberries

Mix the coffee creamer with the nondairy whipped topping; set aside.

In a large bowl, toss the strawberries and raspberries together.  Place berries into individual dessert dishes and top each with a dollop of the flavored whipped topping.

Option: For a light, refreshing patriotic red, white, and blue dessert replace 1 cup of the strawberries with 1 cup of blueberries.

Note: File Photo

WHOLE-WHEAT PASTRY

When you need pastry for a special occasion (should not be a regular part of a diabetic diet) this is better for you than regular pastry.

1/2 cup all-purpose flour

3/4 cup whole-wheat flour
1/4 tsp salt
2 tbsp unsalted butter
2 tbsp canola oil
4 tbsp cold water, divided

In a medium bowl combine the two flours and salt.  Using a pastry blender or two knives, cut in the butter until the mixture resembles coarse crumbs.  Stir in the canola oil and sprinkle 1 tablespoon of the cold water over the mixture and toss with a fork. 

Push the moistened dough to the side of the bowl and repeat the process with the additional water, 1 tablespoon at a time, until all the flour is moistened.  Shape the mixture into a ball.  Roll out dough as you would with any other pastry recipe.

Note: File Photo - mine are never this pretty!

DIETITIAN QUOTE

"The way a person with diabetes should eat is the model we'd like everybody to follow." By Rebecca Fliszar, RD. 

DIABETICS AND DEPRESSION

The holidays often see cases of depression on the rise. This year we add the stress over covid-19 and the isolation it brings. If you are a diabetic or know one, don't let depression set in. See your doctor if you start to feel depressed. This information applies to anyone, not just diabetics.

Did you know that diabetics may be more prone to develop depression? If you are a diabetic (info below applies to anyone) and have 3 or more of the following symptoms, talk about it with your doctor. If you only have one or two of these symptoms but they have lasted longer than two weeks, you should also talk to your doctor. 

1. You know longer find pleasure in the things you used to enjoy.
2. Changes in your sleep pattern ie trouble sleeping or wanting to sleep more than usual.
3. You wake earlier and can't get back to sleep.
4. Change in appetite - not hungry or want to eat often.
5. Trouble with concentration; you can't concentrate on what you are reading or watching.
6. You feel tired all the time.
7. You wake up feeling tired and sad.
8. Nervousness to the point you can't sit still.
9. Guilt; you feel you can never do anything right or that you are a burden to others.
10. You feel you would be better off dead and have the desire to hurt yourself.

Note: This is a file photo!

HAPPY THANKSGIVING