ARTICHOKE SPINACH SALAD

12 cups torn fresh spinach

8 green onions, chopped
6 hard boiled eggs, sliced
1/2 lb fresh mushrooms, sliced
1 can (8-oz) sliced water chestnuts, drained
1 jar (6.5-oz) marinated artichoke hearts, drained and quartered
8 low-sodium bacon strips, cooked and crumbled

Combine all the above ingredients in a large salad bowl; set aside.

DRESSING:
1/2 cup cider vinegar
1/2 cup Splenda Granular or equivalent amount of your favorite sweetener
1/4 tsp salt, optional
1/2 tsp ground mustard
1 tsp grated onion
1 cup olive or canola oil

In a blender, combine vinegar, Splenda, salt, mustard and onion; cover and process until smooth. While processing, gradually add the oil in a steady stream.

Drizzle dressing over salad and toss to coat.

Any leftover dressing should be refrigerated.

Yield: 10-12 servings

Recipe idea and photo from TOH 2008. I redid recipe to make it more diabetic-friendly.

DEVILED HAM STUFFED EGGS

8 hard boiled eggs

1/4 cup deviled ham spread
1/4 cup finely chopped green onions
1/4 cup mixed sweet pickle and dill pickle relishes
1/3 cup finely chopped celery
1/3 cup olive oil mayonnaise
1 tsp prepared mustard
dash of freshly ground black pepper
Paprika for garnish

Slice eggs in half lengthwise; place yolks in a small bowl and set whites aside.

Mash the yolks with a fork. Add the remaining ingredients except paprika; mix together well.

Use the filling to fill the hollow in the whites. Sprinkle with paprika for garnish.

Yield: 8 servings

file photo for reference only

SWEET HORSERADISH SAUCE

Marlene Koch, a cookbook author of low-sugar desserts and foods, came up with this recipe after hearing her brother rave about a Horsey Sauce that gives a real zip to roast beef and other sandwiches. It is quite tasty if you are looking for a good sauce with some zip.

1/2 cup low-fat cottage cheese
3 tbsp light sour cream
2 tbsp horseradish
1 tbsp Splenda Granular

Place cottage cheese in a food processor or blender and puree until completely smooth (like mayonnaise). Add the remaining ingredients and blend again.

Store in a dish or jar with a lid and refrigerate.

Yield: Approximately 12 tablespoons
Per serving size of 1 tablespoon: 15 calories, 1 g carbs, 1 g protein, 1 g fat (saturated), 0 g fiber, 45 mg sodium
Diabetic Exchange = Free
WW points: 0

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MEXICAN-STYLE HAM AND EGG SANDWICH

1/2 medium avocado, peeled

2 tbsp thinly sliced green onion tops
1 tbsp lime juice
1 garlic clove, minced
2 whole-grain English muffins, split and toasted
1/4 cup fresh spinach leaves
2-oz thin sliced lower-sodium ham (ie Hillshire Farm)
2 eggs
2 tbsp fresh pico de gallo or salsa

Mash together the avocado, green onion, juice, and garlic in a medium bowl; spread over cut sides of the muffins.

Top bottom half of the muffins with the spinach and ham.

Coat a  nonstick skillet with nonstick cooking spray; heat over medium heat. Break eggs into skillet and reduce heat to low. Cook until whites are completely set. Turn eggs and cook until yolks are no longer runny.

Place eggs atop the ham. Add the pico de gallo and place muffin tops on sandwiches.

Yield: 2 sandwiches
Per sandwich: 315 calories, 12 g fat (3 g saturated, 0 g trans), 35 g carbs (5 g fiber), 16 g protein, 578 mg sodium

 Note: Recipe and photo from Diabetic Living.

PHYLLO APPLE POUCHES

2 tbsp salt-free butter

3/4 lb good baking apples, diced
1/2 cup Splenda Granular
2 tsp cinnamon
4 tbsp lemon juice
1/4 tsp salt
6 tbsp unsweetened applesauce
6 sheets phyllo dough

Preheat oven to 350 degrees.
Lightly spray a baking sheet with nonstick cooking spray; set aside.

In a medium skillet, melt butter; toss the apples into the butter.

In a small mixing bowl, combine Splenda, cinnamon, lemon juice, and salt; pour over the apples. Cook just until apples are tender.

Cover work surface with waxed paper. Carefully place one sheet of phyllo onto paper with short side closest to you. Lightly spray with cooking spray and fold in half lengthwise. Spray again and fold in half away from you. Cut off excess dough so you have a 6-inch square.

Place 1 tablespoon applesauce into the center of the square. Top with 2 tablespoons apple mixture. Fold each corner to the middle, covering the filling while spraying lightly with cooking spray to seal the edges together. Repeat process 5 times.

Using a spatula, carefully place packets on the prepared baking sheet. Bake at 350 degrees 25-30 minutes or until golden brown.

Yield: 6 pouches
Per pouch: 150 calories, 20 g carbs (2 g fiber), 1 g protein
Diabetic Exchanges: 1 fruit, 1/2 carb, 1 fat

Obviously this is a dessert. Only 1 pouch per day.

file photo

to for reference only.

ORANGE CREAMSICLE FRAPPE

This will remind you of an Orange Julius, the drink that used to be so popular in shopping malls.

3/4 cup fresh squeezed orange juice
3/4 cup 1% milk
1/4 cup Splenda Granular (or an equivalent amount of your favorite sweetener)
1/4 cup Egg Beaters or other pasteurized egg substitute
3/4 tsp vanilla extract
1 cup crushed ice
2 thin slices fresh orange for garnish, optional

Place all the ingredients, except ice, in a blender and pulse until blended. Add ice and blend until ice is completely incorporated and the drink is frothy.

Serve immediately.

Yield: 2 (8-oz) servings
Per serving: 110 calories, 19 g carbs, 7 g protein

Note: This is my version of a Splenda recipe. The picture is courtesy of Dunkin Donuts.

BAKED BROWN RICE PUDDING

This is not a quick recipe but will result in a tasty rice pudding.

1 1/4 cups hot water
1/2 tsp ground cinnamon
1/2 cup brown rice
1/4 tsp salt
2 1/2 cups low-fat (1%) milk
2 eggs, beaten
1 1/2 tsp vanilla
1 tsp orange zest
1/3 cup Splenda Granular (or an equal to amount of your favorite sweetener)
1/2 tsp ground cinnamon

Combine the water, 1/2 teaspoon of ground cinnamon, and salt in a medium saucepan; bring to a boil. Stir rice into the boiling mixture; cover and cook around 40 minutes or until most of the water has been absorbed.

Meanwhile, preheat oven to 325 degrees.
Lightly spray a 2-quart baking dish with nonstick cooking spray; set aside.

Stir the milk, eggs, vanilla, zest, and Splenda into the rice. Bring mixture to a simmer. Transfer mixture to the prepared baking dish.

Bake, uncovered, 30 minutes; stir. Bake another 30 minutes and stir again. Remove from the oven and swirl in the remaining cinnamon.

Note: Pudding will thicken as it cools. May be served warm or chilled.

Yield: 6 servings of 1/2 cup each.
Per serving: 135 calories, 18 g carbs, 7 g protein, 2 g (1 saturated) fat, 1 g fiber
Diabetic Exchanges = 1/2 low-fat milk, 1/2 carbs, 1/2 lean meat

Personal Note: Sliced or slivered toasted almonds make a nice garnish and almonds are good for you. Or garnish as you desire.

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CREAMY POPPY SEED DRESSING

1/2 cup low-fat buttermilk

1/2 cup fat-free sour cream or plain yogurt
3 tbsp Splenda Granular
2 tsp fresh lemon juice
1 tsp poppy seeds

Combine all ingredients in a small bowl and stir together with a whisk.

Note: To use as a dressing on fresh fruits, add a little orange zest to the dressing before mixing.

I suggest using you drizzle, not pour, over salads whether lettuce, veggie, or fruit.

Note: This is a Splenda recipe that I tweeked to be more diabetic-friendly. The photo is a file photo.

WHOLE BERRY CRANBERRY SAUCE

1/4 cup fresh-squeezed orange juice

1 tsp unflavored gelatin
1 pkg (12-oz) fresh cranberries, washed and drained
1 cup water
1 cup Splenda Granular

In a small bowl, add the gelatin to the orange juice; allow to set for 3 minutes.

In a medium saucepan, combine the cranberries, water, and Splenda; bring to a boil. Add the orange juice/gelatin and simmer 10 minutes or until cranberries have popped.

Transfer to a dish and refrigerate until ready to use.

Note: File Photo

QUICK AND EASY RASPBERRY HOT CHOCOLATE

Make yourself a tasty cup of raspberry-flavored hot chocolate the quick and easy way.  I use water.  If you want yours rich and you don't have a serious diabetic problem, you could use milk instead.

2 pkts Splenda Raspberry-flavored Flavor Accents
1 pkt sugar-free hot chocolate mix
1 cup boiling water
1 tbsp sugar-free thawed whipped topping

Pour the hot chocolate mix into a mug and add the Splenda packets; stir to mix well.  Pour the boiling water into the mug and stir until dissolved.  Add the whipped topping and enjoy!

Yield: 1 cup cocoa

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