SWEET POTATO PIE

3 medium to large sweet potatoes
1/2 cup butter
1 1/4 to 1 1/2 cups Splenda granulated
3/4 tsp ground cinnamon
1/4 tsp ground nutmeg
3 large eggs, beaten
1 cup low-fat evaporated milk
1 tsp vanilla extract
1 unbaked sugar-free 9-inch pie shell
Sugar-free frozen whipped topping thawed for garnish, if desired

Cook the sweet potatoes covered in water to a boil; reduce the heat and simmer about 45 minutes until tender. 

Heat oven to 350 degrees.

Drain the potatoes and when cool enough, peel, remove blemishes, and mash.  Add the butter, Splenda, cinnamon, nutmeg, eggs, milk, and vanilla.  Using a wooden spoon, beat mixture until smooth.  Pour the mixture into the unbaked pie shell.

Bake pie at 350 degrees for 60 minutes.  If crust begins to get too brown, cover edge with a foil rim.

Note: Cinnamon is a blood sugar regulator so I have more cinnamon in this recipe than you may be used to.

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BANANA CHOCOLATE CHIP MUFFINS

3-4 large bananas, ripe and mashed

3/4 cup Splenda or Stevia granular*
1/4 cup egg substitute or 1 egg
1 1/2 cup white whole-wheat flour
1 tsp baking soda
1 tsp baking powder
1/4 tsp salt, optional
1/3 cup butter, melted (or coconut oil)
1/4 cup sugar-free chocolate chips

Preheat oven to 375 degrees. In a large mixing bowl, blend together bananas, sugar and egg or egg substitute. Add flour, baking soda, baking powder and salt. Blend well. Stir in the butter and chocolate chips. Fill paper-lined muffin tins 2/3 full. Bake at 375 degrees for 15-20 minutes.

* For those who prefer sugar, Splenda measures the same as sugar so use the amount listed.

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CRUSTLESS PUMPKIN PIE

1 can (15-oz) pumpkin

1/3 cup Splenda* Granulated
1 tbsp honey, optional
1 1/2 tsp pumpkin pie spice
2 eggs, lightly beaten
1 tsp vanilla extract
3/4 cup fat-free evaporated milk

Preheat oven to 350 degrees.
Lightly grease an 8-inch springform pan; set aside.

In a medium mixing bowl combine the pumpkin, Splenda, honey, and pumpkin pie spice. Add the eggs and vanilla extract; beat lightly just until combined. Gradually stir in the milk.

Pour the mixture into the prepared springform pan.

Bake at 350 degrees for 45 to 50 minutes or until the center appears set when gently shaken.  Remove from oven and cool on a wire rack for 1 hour. Cover and chill for at least 2 hours but up to 24 hours before cutting to serve.

To serve, loosen from sides of pan by running a thin metal spatula or knife around the edge; remove sides of pan.

Cut pie into 8 wedges to serve. Top each wedge with a dollop of sugar-free frozen whipped topping, thawed and sprinkled with cinnamon, if desired.

* Splenda measures the same as Stevia or even sugar, if you prefer those.

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APPLE UPSIDE-DOWN CAKE FOR DIABETICS

2 tbsp butter

1/2 cup sugar-free maple-flavored syrup
2 large baking apples
1/4 cup raisins, optional
1/2 cup sifted cake flour
1 cup white whole-wheat flour
3 tsp baking soda
1/2 tsp salt
1/3 cup no-sugar added applesauce
1/3 cup Splenda* granulated (Or Splenda Baking Blend if you can have some sugar)
1 tbsp milk
2 large eggs, well beaten
1 tsp vanilla extract
2/3 cup water

Preheat oven to 350 degrees.

Melt the butter in a 9-inch round cake pan, swirling to coat sides; add the maple-flavored syrup stirring to blend. Allow to cool while you peel, core, and slice the apples. Layer the apples over the maple-butter mixture in the cake pan. Sprinkle the raisins over the apples, if using. Set aside.

Combine the flours, baking soda, and salt in sifter and sift into a small bowl.

In medium mixing bowl or large mixer bowl, cream together the applesauce, Splenda, and milk. Beat in the eggs and vanilla extract. Add the flour mixture in small increments alternately with the 2/3 cup of water, beating after each addition. Gently pour the batter over the apples and raisins in the pan. Gently spread batter to even and level. Bake at 350 degrees for 45 to 50 minutes or until a wooden toothpick inserted in the center comes out clean. Turn out onto serving platter immediately after removing from oven.

* Splenda measures the same as Stevia or even sugar, if you prefer those.

NOTE: I do not use raisins. I substitute chopped pecans for the raisins as that is actually better for a diabetic. Also, I can't stand raisins!

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SPIRAL HAM WITH A DIABETIC ORANGE GLAZE

1 fully cooked spiral sliced ham (approx 8-9 lbs)

2 cups water
1/2 to 3/4 cup Splenda Brown Sugar Blend
1/4 cup no-sugar-added orange juice
1 cup Splenda sweetened orange marmalade
1/4 cup Dijon mustard

Preheat oven to 375 degrees.

Place the ham, cut side down, on a rack in a large roasting pan.  Pour the water into the pan; cover the ham with an aluminum foil tent.  Bake1 and 1/2 hours.

Meanwhile, in a small mixing bowl, whisk together the Splenda, orange juice, marmalade, and Dijon mustard.  Set mixture aside.

Remove the ham from oven and remove the foil tent.  Liberally brush the glaze mixture over the surface of the ham using 3/4 cup.  Leave the foil off and return ham to the oven for another half hour or until internal temperature is 140 degrees on a meat thermometer.

Remove from oven and let stand for 10 minutes before serving.  Place quartered oranges around ham to garnish, if desired.

Serves around 25

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ITALIAN CHICKEN ARTICHOKE SOUP

1 tbsp canola oil

1 cup chopped onion
1 tsp dried oregano
4 cups fat-free, reduced-sodium chicken broth*
1 can (14-oz) no-salt-added diced tomatoes, do not drain
2 cups water
6 tbsp minute brown rice
1/4 tsp salt
1 1/2 cups diced cooked boneless skinless chicken breast meat
1 pkg (9-oz) frozen artichoke hearts, thawed and chopped
1/4 cup chopped Italian parsley
Fresh ground black pepper, optional
4 tsp grated Parmesan cheese

Heat canola oil in soup pot over medium heat for 1 minute. Add the onion and oregano; stir and cover. Cook, stirring occasionally, for 3 minutes or until onion starts to soften and turn translucent. Stir in the broth, water, tomatoes, rice and salt. Reduce heat to simmer and simmer for 10 minutes, stirring occasionally, until the rice is tender.

Add the chicken and the artichoke hearts to the soup. Simmer another 3 to 4 minutes, just until heated through. Stir in the chopped parsley. Season to taste with fresh ground black pepper, if desired. Divide into 4 soup bowls ad sprinkle a teaspoon of the grated Parmesan over each bowl.

*May substitute vegetable broth, if desired.

Yield: 4 servings
Per serving: 322 calories, 30 g protein, 33 g carbs, 7 g (1 sat) fat, 55 mg cholesterol, 527 mg sodium Bonus: 380 mg omega-3s!

BREAKFAST PANINI

4 slices whole-grain bread (or low-carb bread) of your choice

1/4 cup chopped bell pepper

1 thinly sliced green onion

1/3 cup cooked ham, chopped

2 eggs or 1/2 cup egg substitute

freshly ground black pepper to suit taste

2 slices reduced-fat cheese of your choice

nonstick cooking spray

Spray a small skillet with nonstick cooking spray and heat over medium heat. Add the bell pepper and onion; cooking while stirring until veggies begin to soften. Stir in the ham.

In a small bowl beat the eggs with the black pepper and pour over the ham mixture in skillet. Cook for a couple of minutes, stirring often, until the eggs are almost set.

Heat grill pan (or a medium skillet). Spray 1 side of each bread slice with the nonstick cooking spray (I like to use the butter flavored spray.) On the unsprayed side of two of the slices, place a slice of the cheese topped with half the egg mixture. Place the unsprayed side of the remaining bread slices over the egg mixture.

Grill the sandwiches approximately 2 to 3 minutes per side, using a spatula to press down lightly, until light brown.

To serve, cut the sandwiches in half and serve immediately while still hot.

Yield: 2 sandwiches 1 sandwich per serving.

Per sandwich: Approximately 270 calories, 24 g protein, 30 g carbs. Perfect carb to protein ratio for us diabetics. Nutritional info based on whole-grain bread.

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SPLENDID BLUEBERRY CHEESECAKE BARS

CRUST:

1 1/4 cups graham cracker crumbs*
1/4 cup Splenda Granular
1/3 cup butter, melted

Preheat oven to 350 degrees. Spray an 8-inch square baking pan with nonstick cooking spray; set aside.

Combine the graham cracker crumbs, Splenda granular and butter; mix together well. Firmly press the mixture onto the bottom of the prepared pan. Bake at 350 degrees for 5 minutes. Remove from oven and set aside.

FILLING:
12-oz cream cheese, softened
2/3 cup Splenda Granular
2 large eggs
1/3 cup sour cream
2 tsp vanilla extract
3/4 cup fresh blueberries

TOPPING:
1/4 cup sugar-free apricot preserves
1 tbsp water

With an electric mixer, beat cream cheese at medium speed until smooth. Gradually add the Splenda, beating until well blended. Add eggs, one at a time, beating well after each addition. Add the sour cream and vanilla, beating just until blended. Gently stir in the blueberries. Pour the mixture over the crust in the pan. Bake for 30 to 35 minutes or until firm. Remove from the oven and cool on a wire rack for 30 minutes. Cover and chill in the refrigerator for 2 hours.

Combine the preserves with the water in a small saucepan. Cook mixture over medium heat, stirring constantly until the preserves melt. Spread over the filling. Cut into twenty bars before serving.

*If you are worried about the sugar in the graham crackers, substitute some sugar-free butter cookies, crumbled fine.

For this dessert to be healthier, use reduced-fat cream cheese and reduced-fat sour cream. This will not hurt the recipe.

This is a Splenda recipe so we use their product in the recipe. However, if you do not use Splenda, you can use an equal amount of Stevia or even Sugar (if your body can handle it).

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HEALTHY BRAN MUFFINS

1/4 cup unsweetened applesauce
1/4 cup egg substitute (or 1 egg)
1 1/2 cups low-fat buttermilk
3 tbsp canola or olive oil
2 tsp vanilla extract
dash of salt
1/4 cup instant low-fat milk powder
3/4 cup Splenda (or Stevia) Granulated*
1 cup wheat bran, divided
1 1/2 cup white whole-wheat flour**
1 1/2 tsp baking soda
1 tsp ground cinnamon
2 tbsp flaxseeds
2 tbsp raisins, optional

Preheat oven to 350 degrees.
Line 12 muffin cups with paper baking liners.

In a large mixing bowl blend the applesauce, egg substitute, buttermilk, oil, vanilla, salt, milk, and Splenda together using a wire whisk.

Reserve 2 tablespoons of the wheat bran and set aside.  Add remaining wheat bran, flours, baking soda, and cinnamon to the applesauce mixture; stir well to blend.  Mix in the flaxseeds and raisins, if using.

Fill each of the muffin cups 2/3s full of batter.  Sprinkle the reserved wheat bran over the tops of the muffin batter.

Bake at 350 degrees for 20 to 25 minutes or until a wooden toothpick inserted in the centers comes out clean. 

* May use an equal amount of sugar, if you can use sugar.

**May use all-purpose flour although I recommend diabetics always use whole grains instead of refined ones.

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PANKO CRISPY FRIED CHICKEN

2 cups low-fat buttermilk
2 tbsp hot pepper sauce
2 tbsp Dijon mustard
1 large egg
1 1/2 tsp oregano
1 1/2 lbs (8) thin-sliced chicken breast cutlets
2 cups panko breadcrumbs*
1/2 tsp salt
1/2 tsp black pepper
1 1/2 quarts canola or olive oil for frying**

In a large glass bowl, whisk together the buttermilk, hot pepper sauce, Dijon mustard, egg, and 1/2 teaspoon of the oregano. Add the chicken cutlets to the marinade and turn to coat. Cover with plastic wrap and refrigerate 1 to 2 hours.

In a shallow dish toss together the panko breadcrumbs, salt, pepper and remaining oregano; set aside.

In a deep pot to avoid hot splatters, heat oil over medium heat until it reaches 350 degree or until crumbs sizzle when dropped into the oil. One at a time remove chicken cutlets from the marinade, shaking off the excess. Coat each cutlet with the bread crumb mixture. Discard marinade--do not reuse.

Add two to three cutlets to the hot oil, depending on size of cutlets. Fry for 3 to 4 minutes or until lightly browned. Transfer to a paper towel-lined platter or cookie sheet; keep warm. Let oil reheat then proceed to fry the remaining cutlets.

*You may substitute low carb breadcrumbs, if you desire.

**You may eliminate the oil by using an air fryer

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