AVOCADO AND TURKEY SALAD

 1/4 cup canola oil

2 tbsp sour cream

1 tbsp heavy whipping cream

1/4 tsp salt

1/4 tsp minced garlic

3 cups torn mixed salad greens

2 cups cubed cooked turkey breast

1 med-size avocado, peeled and chopped

1 cup grape tomatoes, halved

Coarsely ground black pepper

In a large bowl, using a whisk, combine the oil, sour cream, whipping cream, salt and minced garlic until smooth. Add the greens, turkey, avocado and tomatoes. Toss to coat them top with the coarsely ground black pepper. Serve immediately.

Yield: 6 servings of 1 1/3 cups

Per serving: 225 calories, 17 g fat (3g sat), 141 mg sodium, 4 g carbs, 16 g protein

TOH basic recipe and photo

SPICY POPCORN

 When you want a tasty snack to enjoy with family and/or friends, try this popcorn,

10 cups popped popcorn

1/4 cup butter

1 tsp paprika

1/2 tsp ground cumin

1/4 to 1/2 tsp crushed red pepper flakes

1/3 cup grated Parmesan cheese

Place popcorn inn a large bowl. In a small bowl, combine the butter, paprika, cumin and pepper flakes. Pour mixture over the popcorn and sprinkle the cheese overall.

Yield: 10 1-cup servings

Per serving: 204 calories, 16 grams fat (7 sat), 337 mg sodium, 13 grams carbs (0 sugar, 2 g fiber), 3 g protein

Quick &Easy Recipe and Photo

ORANGE TOPPED PORK CHOPS

6 pork chops

1 tbsp olive oil or coconut oil

1 (11-oz) can mandarin oranges, drained

1/2 tsp ground cloves

Black pepper to taste

Brown the pork chops in a skillet that has been coated with the oil. Top the chops with the oranges and sprinkle with the cloves and pepper. Cover and simmer approximately 35 minutes or until cooked through.

Yield: 6 servings

Per serving: 167 calories, 39 mg sodium, 52 mg cholesterol, 6 grams carbs, 11 grams protein, 7grams fat

Diabetic Exchanges: 2 lean meat, 1/2 fruit, 1/2 fat

clipart file photo, not this exact recipe

GARLIC BROCCOLI SPEARS

1 lb fresh broccoli, cut into spears

2 tbsp olive oil

1 tbsp lemon juice

1 minced garlic clove

1/4 tsp salt, optional

1/8 tsp black pepper

Place broccoli in a saucepan with a small amount of water to steam. Cover and cook a few minutes until crisp tender.

While broccoli cooks, combine the remaining ingredients in a cup or small bowl.

Drain cooked broccoli and place in a serving dish. Drizzle with the lemon mixture and toss gently to coat.

Yield: 4 to 6 servings

file photo for reference

SPICY TUNA BURGERS

These patties may be eaten with a low-carb side or made into a sandwich. If using as a sandwich, use whole grain or low/carb rolls, split.

1 can (6 oz) tuna, drained and flaked

1 egg

1/2 cup Italian-seasoned fine bread crumbs

1/3 cup finely chopped onion

1/4 cup finely chopped celery

1/4 cup finely chopped sweet red pepper

1/4 cup olive oil mayonnaise

2 tbsp chili sauce

1/tsp dill weed

1/4 tsp salt, optional

1/8 tsp black pepper

Dash of hot sauce

Dash of Worcestershire sauce

In a bowl, combine all ingredients and mix together well. Shape mixture into 4 even-sized patties (this is a soft mixture). 

Coat a nonstick skillet with nonstick cooking spray and fry patties in the pan 3 to 4 minutes per side or until cooked through.

Serve with sliced tomato and lettuce leaves either on the plate or on the bun, if using.

file photo

VEGETABLE-BEEF CHILI

This chili is a good way for diabetics to enjoy corn.  Combined with the beef and beans, it should not raise your blood sugar.

1 lb top round or chuck steak, cut into cubes
1 tbsp canola oil
1 cup coarsely chopped green bell pepper
1/2 cup coarsely chopped yellow onion
1 garlic clove, minced
 3 (or 4) tbsp chili powder
3/4 cup A.1. Bold and Spicy Steak Sauce
2 cans (16-oz each) tomatoes, coarsely chopped (do not drain)
1 can (15-oz) chili beans, do not drain (may use red kidney beans, drained)
1 regular size can whole kernel corn

In a large pot or Dutch-oven heat the oil over medium-high heat; add the steak cubes and brown.  Drain if meat was fatty.

Reduce the heat to medium and add the bell pepper, onion, and garlic; cook, stirring about 3 minutes until tender.  Mix in the chili powder; cook stirring for a minute.

Add the steak sauce and tomatoes; heat to boiling.  Reduce the heat and cover; simmer 45 minutes, stirring occasionally.

Add the beans and corn to the pot and simmer for another 15 minutes or until the steak cubes are tender.

Garnish with sour cream, red onion slices, grated cheese, or whatever you like.

 file photo.

CREAMY MASHED CAULIFLOWER

 

1 head (approximately 2 lb) cauliflower, cut into florets

3 tbsp light cream cheese, softened
1/2 tsp dill
3 tbsp grated Parmesan cheese

Place cauliflower in a saucepan and add enough water to cover.  Bring to a boil over medium-high heat and cook about 10 minutes until tender; drain.

Place drained cauliflower in a food processor and add the softened cream cheese that has been cut up.  Add the dill weed.  Process until smooth.

To serve, top with the Parmesan cheese.

File photo

Yield: 4 servings
Per serving: 100 calories, 5 g (3 sat.) fat, 9 g carbs, 7 g protein

Note:  This is a good substitution for mashed potatoes.

QUICK AND EASY CHOCOLATE-SHORTBREAD COOKIE

 Fellow diabetics with a sweet tooth, I took a sugar-free shortbread cookie and iced it with some zero-sugar chocolate fudge frosting. So yummy. Why had I never thought of this before? Need several or just one, so easy. If blood sugar is controlled, you could sprinkle a few small decorative candies on top for special occasions.

ROASTED SWEET POTATOES

For those times when your meal calls for some sweet potatoes.  Yes, you can have tasty sweet potatoes that aren't loaded down with syrup and marshmallows! This should be a side dish to a lean protein item.

4 medium-large sweet potatoes
1 tsp garlic powder
1 tsp Italian seasoning
1/4 tsp salt
1/4 tsp freshly ground black pepper
fresh parsley sprigs for garnish, if desired

Preheat oven to 500 degrees.

Scrub potatoes and cut into chunks; spread out in a 9 x 13-inch baking dish or pan that has been sprayed with butter-flavored nonstick cooking spray.

Sprinkle the garlic powder, Italian seasoning, salt, and pepper over the potatoes; toss to mix.

Bake at 500 degrees for approximately a half hour or until fork tender.

To serve, place on serving platter or in bowl and garnish with fresh parsley sprigs, if desired.

Yield: 6 servings

File photo

GREEK YOGURT BLUEBERRY MUFFINS

This recipe will work occasionally, maybe once a week, for some diabetics who really want a muffin. This should not be a part of your daily diet.

1 ¾ cups plus 1 teaspoon white whole wheat flour
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon fine sea salt
1/2 teaspoon ground cinnamon
⅓ cup melted coconut oil or extra-virgin olive oil
*½ cup honey or pure maple syrup (only if your blood sugar is under control)
2 eggs, preferably at room temperature
1 cup plain Greek yogurt*
2 teaspoons vanilla extract
1 cup (6 ounces) blueberries, fresh or frozen
1 tablespoon turbinado sugar (also called raw sugar), for sprinkling on top, optional - based on your blood sugar readings

Preheat the oven to 400 degrees Fahrenheit. Grease 18 muffin cups with coconut olive oil.

In a large mixing bowl, combine 1 ¾ cups of the flour with the baking powder, baking soda, salt and cinnamon. Mix them together with a whisk.

In a medium mixing bowl, combine the oil and honey or maple syrup and beat together with a whisk. Add the eggs and beat well, then add the yogurt and vanilla. Mix well. (If the coconut oil solidifies in contact with cold ingredients, gently warm the mixture in the microwave in 30 second bursts.)

Pour the wet ingredients into the dry and mix with a big spoon, just until combined (a few lumps are ok). In a small bowl, toss the blueberries with the remaining 1 teaspoon flour (this helps prevent the blueberries from sinking to the bottom). Gently fold the blueberries into the batter. The mixture will be thick, but don’t worry.

Divide the batter evenly between the 18 muffin cups   Sprinkle the tops of the muffins with turbinado sugar, if using. 

Bake the muffins for 15 to 18 minutes, or until the muffins are golden on top and a toothpick inserted into a muffin comes out clean.

Place the muffin tin on a cooling rack to cool. You might need to run a butter knife along the outer edge of the muffins to loosen them from the pan. 

If you have leftover muffins, store them, covered, at room temperature for 2 days, or in the refrigerator for up to 5 days. Freeze leftover muffins for up to 3 months.

*It is best not to substitute regular light yogurt.

This recipe makes 18 rather than 12 muffins. This is to make the muffins a more acceptable serving size for diabetics. One should not eat multiple muffins.  Only one per sitting, please.