ANOTHER DIABETIC FOODIE

Zesty Bean Salad

2011-06-02T19:36:00.001-07:00

Or is it Salsa?

You can make half of this recipe or triple it easily. It is a great side dish with BBQ Chicken or as a lunch salad. I often talk about eating bright colors to make food less boring, this is like confetti to your eyes and mouth! Oh yes, it IS Easy Peasy!

Ingredients:

Fresh: Roma Tomatoes, 4 nice red ones, diced
   A Bunch of green onions sliced (scallions if you will)
   Fresh Lime: juiced
   A bunch of cilantro, snip off leaves with scissors to use.

Other: 2 cans of Black beans (or you can use your favorite beans kidney, white northern, garbanzo etc.) Today I used one can of black beans and one of dark kidney beans.

Frozen corn equal to one can of beans (I used fire roasted frozen corn)
1/3 cup rice wine vinegar
1 Tablespoon minced garlic
1/4 cup olive oil
1 teaspoon chili powder
1 teaspoon cumin (I use slightly more)
Black pepper to taste
1 Tablespoon Spenda or sweetener of your choice

Rinse and drain the beans (this is an important step!)

In a small bowl mix all of the liquid and spices: lime juice, vinegar, olive oil, garlic, chili powder, cumin, black pepper, and Splenda (sweetener) and set aside.

In large bowl, mix all the rest of the ingredients: Beans, tomatoes, green onions, corn and cilantro.
Pour over liquid ingredients and mix well.

It is ready to eat! But...oh my, The next day it is even better and the next if it stays around that long.

If you don't tolerate corn or are on a low glycemic diet omit the corn it is still yummy!

Fish Taco Quick!

2011-04-09T19:36:00.000-07:00

Ingredients:

2 pieces of cod (tilapia, haddock or other mild fish)

Garlic minced ( I used Happy Diabetic Garlic Happiness)

2 T Olive oil

Shredded cabbage or fresh Cole slaw mix

Fresh Mango peeled and sliced

1 fresh lime squeezed or True Lime crystals

Whole Wheat Low Carb tortillas (small fajita size)

In a non stick skillet place garlic and olive oil and heat to medium heat.

Place fish fillets into pan and cook about 4 minutes a side depending on the thickness of the fish pieces. When almost done I break up the fillets in the skillet and sprinkle with juice of the lime. Today I didn’t have a fresh lime so I used True Lime. (great to have on hand)

I peeled and sliced a sweet juicy fresh mango such a brilliant yellow color.

The addition of shredded cabbage (use purple or green or both for color) is traditional addition to fish tacos. I love the crunch!

Use your imagination! Add pico de gallo, black beans, green sauce, scallions as examples.

These fish tacos were delicious and so Easy Peasy!!

Inspired!

2011-04-02T19:36:00.001-07:00

I usually don't post other than recipes on this blog; this will be the exception. I was honored today to meet in person Chef Robert Lewis, the Happy Diabetic Chef at a TCOYD Conference in Tucson today.
Chef Robert is truly an inspiration. I recommend you going to his website: thehappydiabeticchef.blogspot.com.

If you have the opportunity to attend a TCOYD Conference in your area do! Sometimes we just need a little boost to carry on, this was just what I needed!

Thank you Chef Robert! Keep on doing what you do...spreading the love!

Oh yes, garlic chicken for dinner tomorrow!!

Italian Turkey Sausage Pasta

2010-10-23T19:01:00.003-07:00

This is one of those "what do I fix for dinner?" ideas, when you feel like hearty comfort food in a healthier way.

Ingredients: 1 lb box Dreamfields Penne Pasta (or whole wheat pasta)
   1 lb Sweet (or Hot) Italian Turkey (or Chicken) sausage
   1 yellow pepper sliced
   1 red pepper sliced
   2-3 fresh tomatoes cubed
   1 shallot chopped (or onion if you wish)
Cook turkey as per package, I usually start off poaching it in water, then browning on all sides.
Bring pasta water to boil and cook to al dente or the tenderness you and your family enjoy.

In another skillet saute peppers, shallot, and tomatoes until soft.
Drain Pasta and put in large serving bowl, top with cooked vegetable mixture and then the sausages.
As a recipe is just a guide, you can add mushrooms, broccoli, zucchini, or other ingredients of your liking!
Serve with a salad, this one has olive oil, dash of vinegar dressing. EASY PEASY!

Healthy Whole Wheat Banana Nut Bread

2010-09-28T18:04:00.002-07:00

OR is it Pumpkin Bread?

I have made this bread three times now with a couple of "tweaks". Once using butter, once with canola oil and once with unsweetened apple sauce in place of the fat. All three were delicious and moist. Of course we know which is the healthier choice, don't we?

Ingredients:

1 1/2 cup whole wheat pastry flour
1 cup of Splenda or sweetener of your choice to equal 1 cup sugar
1/4 cup canola oil or apple sauce
1 teaspoon baking powder
1 teaspoon baking soda
1 egg
1 teaspoon vanilla
3 ripe bananas or 1 1/3 cups pumpkin (if using pumpkin add 1 tsp pumpkin pie spice)
3/4 cups chopped pecans (small pieces)

Mash Bananas in a small mixing bowl (this is where you would use pumpkin instead)
Add Splenda, Baking Powder, Baking Soda, egg and vanilla (optional pumpkin spice here)
Mix by hand until well blended. Stir in whole wheat flour and pecans

Pour into a greased and floured bread pan.
Bake 45 minutes or until a toothpick comes out clean. Bake at 350 degrees F.
Remove from pan immediately and cool on a cookie rack.
Cut 12 slices so you don't over indulge.

One slice is 1 carb serving. Perfect mid afternoon snack and so EASY PEASY!

Fresh Marinara Sauce for Freezer

2010-09-06T09:49:00.002-07:00

Don't you just love the taste of fresh tomatoes, basil and garlic (optional)? Making your own Marinara Sauce is easy, and you can enjoy that fresh flavor year round. A few simple ingredients, food processor and freezer bags will be needed. The bonus is you know exactly what is in your sauce for your creations long past the season.

Oh yes, it's so easy peasy!

Only 3 ingredients needed.

1) Wash your tomatoes and basil.

Chopped Basil

2) In a large pot, boil water about half way full

3) Make an ice water bath in a large bowl

4) cut basil into ribbons ( I find using scissors the easiest method)

Once the water comes to a boil, drop in the tomatoes and leave about 1 minute. You may see the skin split open at this point.

Remove the tomatoes and plunge into the ice water bath for another 1-2 minutes. The skin will now peel off very easily. I find this step somehow therapeutic. Slice the tomatoes in half, remove the core and put into food processor with basil, minced garlic (optinal) and pulse just two or three pulses. Too much processing and you will be left with tomato juice. Pour into freezer bags and place in freezer for use later.

Hot water bath

Peeled orbs of mouth watering deliciousness !

I will use the marinara sauce in recipes long after the tomato vines are just a memory, but the flavor will be as fresh as the day it was made.

Fresh Chicken Pasta With a Twist and a Kick

2010-09-05T09:31:00.005-07:00

FLAVORFUL, COLORFUL, OH SO HEALTHY AND BEST OF ALL

IT IS EASY PEASY!

Ingredients for 4 servings (with some leftover)

1/2 pound Spelt Pasta or other 100% whole grain pasta
1/2 pound Dreamfields Pasta
1/4 cup flat leaf parsley (Italian Parsley)
6 Tablespoons grated fresh Parmigiano-Reggiano cheese
1/4-1/2 teaspoon red pepper flakes
1/2 Lemon (you will zest the lemon and use juice.
6-8 grape or cherry tomatoes cut in half
1/2 diced red bell pepper
2-3 baked or poached chicken breasts seasoned with Italian seasoning (or 4-5 chicken tenders)
2 Tablespoons Olive oil
1-2 cloves garlic minced

You can bake or poach your chicken in advance. I like to bake my chicken with added chicken stock to keep it moist. Cut then in 1" cubes.

While your pasta is cooking (per box directions) : zest the lemon set aside, squeeze the juice set aside.
In the bottom of a large serving bowl mix olive oil, pepper flakes and lemon juice and garlic.

Drain Hot pasta into bowl with olive oil mixture and toss in cut chicken, parsley, red bell pepper, fresh lemon zest and last the tomatoes.

Top with fresh grated Parmigiano-Reggiano cheese and ENJOY!

Click HERE for Printable Version

BERRY CRISP

2010-05-29T16:28:00.006-07:00

Choices of Blueberries, Blackberries, Raspberries and Strawberries, are abundant at the markets. It just makes my mouth water naming them. This is a healthier option for a early summer dessert that will make the whole family happy. The ease of preparation helps too!

Ingredients:

4-5 Cups Berries of your choice. Today I used all blackberries. You also can mix varieties for a delicious crisp.
1 1/2 Cups Splenda
2 Cups Whole Wheat Pastry Flour (if you have just whole wheat flour it will do just fine)
2 whole eggs beaten or equivalent amount of egg beaters
1 tsp. baking powder
Cinnamon (if desired)
2 T margarine made with canola oil, melted

Wash and drain berries, place in 4 qt baking dish
If desired, sprinkle with cinnamon

Mix Splenda, flour and baking powder together.
Add beaten eggs and mix until eggs are incorporated and mixture looks like large crumbs.

Sprinkle mixture evenly on top of the berries. Drizzle the melted margarine over the top.

Bake at 375 F for 40 minutes or until top is deep golden brown. The berry crisp is delicious warm or completely cooled.

Practice portion control! 1 cup per serving.

Quinoa Pilaf

2010-05-16T13:49:00.001-07:00

If you are not familiar with Quinoa (click here for information), it is worth your time to investigate. Very low on the glycemic index (35), and very high in protein, 6 gm per 1/2 cup. Quinoa can be red, white or black in color. Most grocery stores carry it now in the same area as rice. It can also be ordered online. If you purchase Quinoa that has not been pre-rinsed, you must rinse it first as it has a natural bitter coating. I will be experimenting with quinoa frequently. It is a very healthy option for the diabetic diet and can be used in breads, as cereal, and instead of meat protein. As with any new foods that you try, be sure to test to see how quinoa effects your blood glucose level. Below is dry uncooked quinoa, called a grain but it is actually a seed, from a plant which grows in Peru (among other South American countries).

Cook Quinoa as directed on box- 1 Cup Quinoa to 2 cups of water, bring to boil then turn heat down and simmer 10-15 minutes. You will see a transformation of the quinoa as it cooks. This is what it looks
like after it is prepared.

Gently sauté mushrooms, yellow pepper and red pepper in 2 tsp. olive oil

Toss the sautéed vegetables into the quinoa. Grate peel of one lemon into the mixture and add salt and pepper to taste.

Serve with grilled fish or chicken.

**Refrigerate the leftovers and serve cold on a bed of lettuce the next day, drizzle one teaspoon olive oil and 1 teaspoon lemon juice for dressing. It is as good cold as it is warm.

Enjoy in good health!

Bran Muffins

2010-03-23T18:45:00.005-07:00

A GREAT START OF THE DAY OR A GRAB AND GO FOR BREAKFAST ON THE RUN, HEALTHY, HIGH FIBER BRAN MUFFINS.

INGREDIENTS:

1 1/2 cups Bran Flakes Cereal or Raisin Bran
1/2 Cup Wheat Bran
1/3 Cup Boiling water
1 Cup Whole Wheat Flour
1 tsp. baking soda
1 tsp. baking powder
1/2 tsp. sea salt
1 cup brown sugar twin or 1/2 cup brown sugar splenda
1/3 cup unsweetened applesauce (no sugar added)
1 egg or egg substitute equal to one egg
1 cup low fat buttermilk
1/3 cup chopped walnuts or pecans (optional)

Combine the cereal, wheat bran and boiling water, stir well and set aside.

Mix the whole wheat flour, baking soda, baking powder and salt together, set aside.

In a larger bowl, beat the brown sugar twin or splenda, applesauce, and egg in a mixing bowl until creamy.

Add the dry ingredients, cereal mixture and buttermilk. Mix just until moistened together. Fold in nuts.

Fill muffin tins that have been sprayed with cooking spray (PAM) or lined with paper cups.

Bake @ 375 degrees for 18-20 minutes. Test with toothpick inserted in the center, if it comes out clean the muffins are done.

Delicious warm, or cool. Refrigerate the leftover muffins. Makes about 15-18 muffins. Serving is one muffin 2 carb choices.

Lamb Stuffed Peppers

2010-03-14T11:53:00.007-07:00

BEAUTIFUL, HEALTHY, DELICIOUS AND QUICK!

Ingredients:

1 pound Ground Lamb (may use any ground meat, buffalo and turkey are great healthy options)
3 Brilliant colored bell peppers (red, yellow, green)
1 medium yellow onion chopped
1 cup partially cooked brown rice (or left over brown rice)
1 small can tomato sauce
salt and pepper to taste
1 tsp. garlic powder

Clean and Cut peppers in half lengthwise, carefully remove seeds and pithy parts. Set aside.
Add remaining ingredients together in a bowl and mix well. Fill peppers generously with mixture.
Place pepper side down in baking pan, in preheated oven.
Please check out other Slightly-indulgent-Tuesday-recipes

Bake at 350 degrees for 30 minutes.
Click Here for Printable Version

Spicy Sweet Potatoes

2010-02-11T21:13:00.003-07:00

If you like your taste buds to get a mouth watering kiss of sweet and then a tiny zing of heat, you will love this recipe year-round.

You can easily make this for a large group or just yourself. Average 1/2 sweet potato per person as a guide.

Peel the potatoes, slice in 3/4 inch slices, then cube approximately 1" cubes. Place in a bowl and
toss with 1 teaspoon olive oil per potato. Place in single layer on cookie sheet and sprinkle with
Mrs. Dash's Extra Spicy seasoning mix. The amount of heat is regulated by you, but 1/8th teaspoon sprinkled over one potato cubed is just right.

Place in middle of the oven, bake at 400 degrees for 30 minutes, tossing/turning the potatoes a couple of times. Some will caramelize on the edges during baking, don't let the dark color worry you they are yummy!

(for 1/2 medium size sweet potato)
Calories 52
Fat 0
Protein 1.75g
Net Carbs 12g
Dietary Fiber 2.0g
Calcium 14.3g
Sodium 10mg
Sugars 3.5g
Potassium 132.1 mg
Folate 9.1 mcg
Vitamin C 15 mg
Vitamin A 13040.5 IU
CLICK HERE FOR PRINTABLE VERSION

Curry Chicken ( 3 easy steps)

2009-09-26T17:36:00.003-07:00

ingredients:

1 lb. chicken breast, bite sizes

1 onion, chopped

½ teaspoon ground ginger

4 garlic cloves minced

2 chicken bouillon cubes dissolved in 1 cup of water or 1 cup chicken stock.

2 tbs.Garam Masala

2 tsp. whole coriander seed

1 1/2 tbs. ground cumin

1 tsp. Turmeric powder

1 tsp. salt

1 tsp. cayenne powder

1 can 14 oz stewed tomatoes

1 can low fat evaporated milk

1. In a large pan add a couple of spoonfuls of vegetable oil, once it's warm add the chicken and sauté until it's cooked. Next add onions and cook for about 5 minutes or until it has become soft, then add minced garlic and ginger cook for 2 minutes.

2. Add all of the spices to the pan, and stir continuously for about 3 minutes, the spices will release their aroma. Make sure the stewed tomatoes are in small pieces, then add them to the pan, combine thoroughly. Add the bouillon cube and water mixture to the chicken and spices.

3. Stir the mixture and cook for another 5 minutes, then reduce heat, and add the milk. Under low heat cover and let it cook for another 10 minutes. At this point, taste it for heat factor, if you prefer more spice, add it now, then simmer additional 10 minutes.

Very easy and is ready to eat in about 30 minutes. Serve with brown rice and a vegetable of choice.

Orange Chicken- Easy Peasy

2009-09-06T12:25:00.000-07:00

Chicken has become a staple in our family diet. Being low in fat, cholesterol and calories yet a good source of protein, makes chicken a healthy option. Oh my, it can be boring without changing it up a bit. With a busy schedule yesterday and making a vow that I would have somewhat of a relaxing weekend I opened the fridge and this idea popped into my head. It was a hit that required very little effort on my part!

Ingredients:
chicken breasts/or tenders
salt
pepper
paprika (I used Hungarian Sweet Paprika)
Sugar Free orange marmalade

Place chicken on shallow baking pan. I like to cover pan with foil for quick clean-up.

Season the chicken to taste with salt, pepper and paprika.
Coat each piece of chicken with a heaping teaspoon of marmalade.
Bake at 350 F for 50 minutes (for large breasts as in photo)

A touch of the warm, tangy sauce created in the pan was delicious over the brown rice.

Cornish Pasty with Whole Wheat Crust

2009-09-04T22:05:00.006-07:00

Filling: 1 finely chopped onion

1 pound extra lean ground beef or ground turkey

1 teaspoon Allspice

salt and pepper to taste

1 clove garlic, minced

1 small potato diced very small/skins on

1 1/2 Cups cooked Lentils:To cook 1 1/2 cups. lentils, simply pick over to remove debris or shriveled lentils, rinse, and drain. Cover with 1 cup water or broth and boil for 2 to 3 minutes (to aid indigestion) Reduce heat and simmer until tender. Depending on the variety and age,cooking time may take anywhere from 10 minutes to 1 hour.

Brown ground beef with onion and seasoning cook well. Mix the meat mixture with the raw diced potato and cooked lentils. (I don't add the potato to my pasty, as I avoid them, the rest of the family gets to enjoy the potato in their pasty. Toss gently to mix. Set this aside.

Whole Wheat Crust: This recipe can be used for pies/quiche as well.

2 1/2 cups whole wheat pastry flour
1/2 tsp salt
1/2 cup + 2 Tbls Canola oil
1/4 cup + 1 Tbls milk
***Place oil in freezer to get cold (this takes the place of cold butter and ice water.

Place flour, salt into food processor. Run pulse three to four times.
With processor running, add cold oil and milk slowly until it forms a ball around blade of processor.
Dump out dough, form into two balls and compress into disc shapes. Wrap in plastic wrap and refrigerate for 30 minutes (can leave overnight).
Remove dough from fridge and let sit for a few minutes before rolling out. Lightly dust surface (where you will roll out the dough) and rolling pin with flour and roll into a large circle.
With a 5-6 inch tea saucer as a guide cut out small circles. Repeat until all of the dough is used.
Place a small amount of the meat/lentil filling in the center of the small circles of dough and fold over. You will now have a half moon shape. Crimp the edges of the half circles well to seal.
Place on parchment paper lined cookie sheet and bake at 375 F for approximately 30 minutes or until golden brown.

Delicious for lunch or dinner these little packages of complex carbohydrates are high in fiber and protein.

The pasty will keep well for lunches the next day. The Cornish Pasty was originally made by the wives of Cornwall Tin Miners in the U.K. to take down in the mines for meals.

Click Here for Printable Recipe

100 % Whole Wheat Bread

2009-09-02T22:06:00.011-07:00

100% WHOLE WHEAT BREAD (Makes 5 - 2 pound loaves)

I can make 5 loaves from grinding the wheat/grains to taking the hot bread out of the oven in 1 1/2 hours. The aroma of fresh baked bread seems to escape the walls of the kitchen into the neighborhood. It is a mystery how many family members seem to pop in just at the moment I am placing the loaves onto their cooling racks!
Ingredients:

6 Cups warm water (approx. 115 degrees)

2/3 Cup Canola Oil

2/3 Cup Honey

3 Tbs. Dough enhancer (I use Honeyville brand) Makes bread lighter and fluffy.

2 Tbs. sea salt

1/3 Cup Vital Wheat Gluten (makes lower carb bread)

3 Tbs. Instant Yeast (I use SAF brand)

6-8 Cups fresh (if you have a grinder) ground wheat flour to begin with, You will use a total of 10-11 cups for total recipe.

(Flour amount varies depending on humidity)

Directions:

I use a Bosch Mixer which makes 5-6 loaves at a time with no problem. You can use a high power Kitchen Aid, or knead yourself if you choose.

I would divide this recipe in half for using a Kitchen Aid or self kneading.

Add the first 7 ingredients to mixer bowl and pulse mix or slow speed just to blend.

The next step is important: Add quickly the flour and mix on low speed. When the dough pulls away from the bottom and sides of the bowl,

set a timer for 8-10 minutes on speed 1 to develop the gluten. If using a kitchen aid (must be a powerful mixer to handle this dough), or by hand

knead until you can feel the elasticity in the dough.

Test the dough by oiling your hands well, take a small piece of dough and slowly stretch it between your fingers. You should be able to do this

to a thin "window" without the dough tearing apart. (It will have elasticity).

Shape dough into oblong shape and place into bread pans. With a very sharp knife or single edge razor blade, make 3 cuts diagonal across the loaf.

This will keep the loaf from forming too high of a dome while baking. Cover with dry tea towel and let rise for 30-35 minutes.

Bake at 350 for 30-35 minutes. The internal temperature of the bread should be 200 degrees F. When completely cool on racks, put into bread bags.

This baked bread can be frozen for 45 days without freezer burn. It is important to keep the bread in the refrigerator after the first few hours as there is no preservatives in the bread.

Whole grains can become rancid very quickly and black mold will appear if not stored properly in the fridge or freezer.

For variations you can add: any seeds, whole grains, oats etc.

For cinnamon bread: roll the dough to a rectangle, coat with margarine or butter. Top with a mixture of brown sugar Splenda and lots of cinnamon. Roll into a log and bake as directed.

Click Here for Printable Recipe

Fresh Peach Salsa

2009-08-30T08:55:00.006-07:00

INGREDIENTS:

4 cups chopped fresh peaches
1/2 cup sweet red or orange pepper
1/2 cup chopped red onion
1 jalapeno pepper, remove seeds & veins then chop finely
Zest of 1 Lime
Juice of 2 limes
1-2 Tablespoons minced fresh cilantro (leaves only)
1/2 tsp. salt

Mix all ingredients, place in sealed refrigerator container until ready to use/serve.
I will use this on grilled fish or chicken. It has a light fresh flavor with just a slight kick, for more heat use a few of the seeds and veins of the jalapeno.

Click here for Printable recipe.

High Protein Pancakes

2009-08-16T11:11:00.013-07:00

My favorite meal on weekends is breakfast. Pancakes are not usually on the best food list for diabetics, but these pancakes are packed with whole grains, protein and fiber. They are delicious and the whole family loves them! Kids don't even realize how healthy they are! The fresh blueberries burst with their juicy flavor and color while cooking.

Blender pancakes are simple and quick to make, everything goes into the blender including the whole grains. Today I used a mixture of soft white wheat berries, spelt berries, brown rice, barley, and rye berries. You can use just soft white wheat berries or mix them up. The blender does all of the work for these healthy and scrumptious disks.

Ingredients:
1-cup whole grains not ground grains (ie. Wheat, buckwheat, brown rice, spelt, rye or a mixture of all)
1 cup 1% milk

1 cup 1% milk (2nd cup of milk)
2 eggs or egg substitute equal to 2 eggs
1/3 cup canola oil
1 tsp. salt
1 tsp cinnamon
1 tsp vanilla
1 TBS Honey
! TBS. baking powder
1 Scoop Whey or Vegetable Protein powder (most health food/ or whole foods stores carry this/ minimum 20g protein)
¼ cup almond slivers
½ cup fresh blueberries
¼ cup old fashioned oats

In a blender combine the grains and 1 cup of the milk, blend for 2 minutes
Add: 1 cup of milk (this is the 2nd cup of milk) and blend 2 more minutes

Add: 2 eggs
1/3 cup canola oil
honey, vanilla, salt, cinnamon and protein powder

Blend well then add 1TBS baking powder

After pouring on the griddle, sprinkle top with:
Blueberries (you could also use raspberries, blackberries or chopped peaches)
Almond slivers ( chopped pecans or walnuts would be nice too)
Old fashioned oats

Pre-heat the griddle or frying pan to low/medium to medium (not too hot)
The whole grains take a bit longer to cook, high heat will burn them before they are cooked through.

Pour the batter to the size desired, ( a serving of 2/ 6" pancakes)

Cook, flipping over when top is bubbly and edges appear cooked.

Serve with sugar free syrup, or sugar free jam if desired, but they are good without too!
Freeze leftover pancakes for a quick breakfast on the go.

2-6” pancakes have a net carb of 20g
CLICK HERE FOR PRINTABLE RECIPE

Summer Salad

2009-07-24T22:18:00.015-07:00

Arizona summers are HOT, this year has been no exception. The past couple of weeks we have been in the 112 to 115 range. Yes, most of the time it is a dry heat, but during our "monsoon" season the humidity increases too!
The very thought of preparing a hot meal makes me perspire!

A few days ago my "fruit lady" received our shipment of Apricots from Utah. I came home with 27 pounds of the large, juicy, deep orange orbs. After making several batches of sugar free apricot jam (see sugar free strawberry jam recipe below and follow same directions), I found I still had many of the beauties left. From these spheres in waiting, came my idea for this deliciously satisfying cool dinner. I might add, it is a rapid fix as well after a busy day at the office!

1/2 bag of baby spinach (approx. 80g)
2 fresh apricots washed and sliced
1/8 cup sliced almonds
drizzle of Mexican Lime Olive Oil, about 1 teaspoon ** you may substitute 2 Tablespoons of EVOO with one packet of TrueLime added. Drizzle 1 teaspoon over salad.
1 oz soft Goat Cheese

Layer above ingredients and serve.

Use the NutritionData widget at the bottom of my blog for further details, but this is an abridgment of the food values in this salad.
2 Apricots = 8 carbs and 34 Calories and a bonus of 1 g fiber very high in potassium and other nutrients.
80 g of Spinach = 4 carbs and 5 g fiber and mega nutrients
1 oz Goat Cheese = O carbs (but caution it has 4 g saturated fat. little crumbles go a long way!

Sugar Free Strawberry Jam

2009-07-05T16:54:00.014-07:00

The strawberries are absolutely brilliant this year. Deep shades of red and so flavorful and juicy, and there is an abundant supply at the markets.

This is not a new recipe, nor is it my own creation, but worthy of bringing to your attention. It is simple to make and so versatile in use as well.

To begin, you will need 2 quarts of nicely ripe strawberries, washed and hulled. I then used my food processor to smooch them into a slightly chunky pulp. You can also use a potato masher to do this job.

In a large bowl, mix 1 1/2 cups zero calorie Splenda (granulated) with 1 package of Fruit Pectin. Mix these dry ingredients together well.

Add 4 cups of of the smashed strawberries to the Splenda mixture and stir well. It is important that you then stir this mixture for an additional 3 minutes.

Ladle into freezer containers and let stand for 30 minutes while the jam thickens. This may be stored in the freezer for up to 1 year or in the refrigerator for a month.

The jam is delicious on toast, whole wheat pancakes, sugar free pudding. The taste is that of fresh strawberries, not like jar jams. You may want to try blueberries, raspberries, blackberries of a mixture of several types of berry.

Muffin Bites

2009-05-24T13:25:00.010-07:00

These bite size muffins are a deliciously healthy fast food for breakfast on the run, or as a quick snack when you have those craving moments. Packed full of fiber, protein and "good" carbs.

Ingredients:

1 Cup Boiling water

1 Cup of rolled oats..not instant or quick cook oatmeal

Mix these and set aside.

1 Cup Canola Oil

1 Cup Honey or Agave Syrup

2 Cups fresh buttermilk or skim milk (your choice)

5 Cups whole wheat pastry flour

1/2 Cup Oat bran

1/2 Cup ground flax seeds

1 1/2 Cup wheat bran

1 Tablespoon Baking Powder

1 Tablespoon Baking Soda

2 Teaspoons Salt

3 Teaspoons Vanilla

3 whole eggs or 6 egg whites (may use egg substitute)

1 1/2 Cups grated Zucchini

1 1/2 Tablespoons Cinnamon

1 Cup Chopped walnuts or pecans

Mix all wet ingredients in a large bowl. Add all dry ingredients and hand stir together

until well blended with a whisk. Do not over mix as they will become tough.

Fill mini muffin tins 3/4 full, I used a # 40 scoop. Bake at 375 F. for 8-10 minutes, until the

muffins spring back when lightly touched or a tooth pick comes out clean.

Serving size is 3 mini muffins with 15 g Carbs and 5 g fiber.

Makes about 8 dozen mini muffins. Store in your freezer for ready to go breakfast!

Mughlai Chicken

2009-03-28T23:01:00.010-07:00

If you are a fan of Indian and Central Asian cuisine, you will enjoy this recipe. While it seems difficult, it really isn't at all. I have mentioned before that using spices can add so much flavor to mundane foods. This is a perfect example. Don't let the long list of ingredients scare you away from trying this recipe. The aroma that filled the kitchen while preparing this dish was heavenly!

We have a local market called Sprouts, there I can buy a teaspoon or a cup or more of the spices I need. The photos of the spice "bags" are what I purchased there. By buying in small quantities the spices stay fresh longer.

Ingredients:

1 cube = 1" ginger

5-6 cloves of garlic, peeled

2 teaspoons ground cumin

1 teaspoon ground coriander

1/2- 3/4 teaspoon red pepper flakes (if you like it hotter...add to your liking)

1/4 cup sliced almonds

1/4 cup water

In a food processor blend the first 5 ingredients well.

Add the almonds and water and make a paste. Set this aside for later use.

3-4 pounds boneless, skinless chicken thighs, fat trimmed off and cut in half.

1 Tablespoon Cardamom pods, slightly squeezed to open for flavor.

1-2 cinnamon sticks

3 bay leaves

5-6 whole cloves

1/4 cup canola oil

2 onions very finely chopped (they will almost dissolve in the sauce)

1 cup low fat Greek yogurt (be sure to use Greek yogurt as it is thick, I use it instead of sour cream in many recipes)

3/4 cup chicken broth

1/2 cup heavy cream or half and half

1/2 cup raisins

2 teaspoons garam masala

1 tablespoon splenda

1 teaspoon salt

In a large skillet or dutch oven add 1/4 cup vegetable oil. (I used canola oil) and heat on medium high. Brown the chicken thighs on both sides to seal in the juices, you will not fully cook them at this point. Remove from pan and keep on a dish.

Add the spices to the skillet/dutch oven, with the onions and cook until the onions are soft

and browned, stir this often to prevent burning. Now add the paste from the food processor and stir well. Add the yogurt a little at a time blending well after each addition to prevent lumping. Stir in the chicken broth, cream and the raisins.

Return the chicken thighs to the skillet/dutch oven, sprinkle with the garam masala, splenda, and salt. Cover and cook on a medium-low heat for 30 minutes or until the chicken is cooked completely through.

I served this with brown rice, and Mediterranean salad.

Cauliflower Cheese (Faux Mac n' Cheese)

2009-03-07T17:35:00.006-07:00

This is a comfort food that is requested often, even by the children in the family!

Ingredients: 1 Large head cauliflower or equal amount of fresh florets.

1/2 Cup Half and Half

1/4 Cup 1 % milk

2 oz low fat cream cheese (or full fat if you desire)

2 teaspoons Dijon mustard

2 1/2 cups shredded Sharp Cheddar Cheese

1/4 teaspoon garlic powder

1/4 teaspoon black pepper (no salt is needed!)

Cook the cauliflower by steaming in bag or on the stovetop until slightly tender. Do not over cook or it will not keep the shape and get soggy.

Drain on paper towels, then place in a 8 x 8 baking dish or casserole.

In a saucepan, bring the half and half, milk to a simmer, stir in the cream cheese and mustard until smooth. Stir in 2 cups of the shredded sharp cheese, pepper and garlic powder and whisk until everything melts together.

Pour the mixture over the cauliflower and gently toss to combine evenly.

Top with 1/2 cup shredded sharp cheddar cheese. Bake for 15-20 minutes or until the top is slightly browned. It reheats well for leftovers!

You can spice this up by adding a well drained can of diced green chilies to this casserole!

Asparagus

2009-02-28T13:16:00.005-07:00

I am excited that it is asparagus season again. Most all of the local markets have it on sale now.

Growing up I hated the stuff, I think it was because my mother didn't know that you could buy it fresh. The slimy texture of asparagus out of a can just isn't the same. It makes a wonderful side dish, a nice addition to a salad, or in stir fry as well.

To make these colorful packages, I snapped the woody ends off the asparagus stalks. Blanched them in boiling water for 2 minutes. Wrapped them in prosciutto (3 stalks per bundle),

and baked them at 400 degrees for 5 minutes. The color was wonderful, they were crisp, tender and sooo good. There was no need to season as the thin slices of prosciutto added just enough salt and flavor.

Asparagus is a natural diuretic and packed full of good nutrition!

Mediterranean Salad

2009-02-23T22:04:00.005-07:00

By using bright colors and different textures in food we can create dishes that are not only appealing to the eye, but to our taste buds too! This is a delicious change from the tossed salad, yet every bit as easy to prepare. The ingredients are available at most markets.

Eating Pretty, as I call it, helps me enjoy foods that are in my healthy lifestyle.

This salad included:

Small Heirloom Tomatoes....these have beautiful colors!

Sliced Persian Cucumbers.....small delicate cucumbers

Small fresh Mozzarella balls, drain well and quarter

Blended with a handful of micro-greens, crunchy, tender and wonderful flavor.

Dressing:

1/4 Cup Virgin Olive Oil

1/4 Cup Red Wine Vinegar

1/2 fresh squeezed Lemon

Salt and Pepper to taste

Use only 1/2 of the dressing on the salad. (keeps well in the fridge) Toss gently and serve.

100% Whole Grain Pita Bread

2009-02-03T13:34:00.013-07:00

I am sure on some blog somewhere this or a similar recipe has been posted. The reason I am sharing this recipe with you is that I actually did it!! Guess what? You can too!! Who said that type 2 diabetics can't have fun with food? Key to success in controlling diabetes I believe is to experiment with good carb foods, fun foods and try new things.

Who would have believed that "I" could make Pita bread at home? Well, you can do it too!
It really isn't that difficult, nor are there many special supplies needed to complete this task.

A pizza stone is required. You can use any size, it may limit the amount of pita bread you can bake at one time, but as they only bake for 3 minutes (4 maximum) it really goes quite quickly.

You do need a stand mixer, heavy duty type (Bosch or Kitchen Aid etc.) as the dough is much like bread dough.

A kitchen scale to weigh the dough.

Parchment paper, which will make placing and removing the pita from the oven much easier.

The following recipe will make 9-10 pitas. One serving is a half of a pita which is a little less than 15 g carbohydrates (or one piece of whole wheat bread)

As I have mentioned in other posts, I grind my own wheat, it is high in fiber & nutrition.

Whole grain products are not only good for diabetics but the whole family. Many don't have a grain mill, so I would search for a food co-op that has fresh ground wheat in your area.

First and most important is to preheat your oven to 500 degrees F. or higher if your oven has a higher setting. Preheating is not just until your oven beeps, but at least 1/2 hour after that to insure your pizza stone is hot all the way through.

In your mixer: 2 Cups warm water 115 degrees F.
1 Tablespoon Honey or Agave Syrup
1 teaspoon Salt
1 Tablespoon dough enhancer
1 Tablespoon dough relaxer
1/2 cup vital wheat gluten (this is used in place of high gluten flour to keep the low carbs)
1 cup whole wheat flour

Mix all above on slow speed as you add more whole wheat flour, enough so the dough forms a SOFT ball. Once the dough forms a ball you continue to mix for 8 minutes. This allows the gluten to develop.

Place the dough on a oiled surface (to prevent sticking) Cut dough into 4 ounce pieces and roll into a ball. With a rolling pin, roll the balls into a 6-8 inch circle. You will need to lightly (Very lightly) dust the dough to keep from sticking to the pin. The technique to rolling the pita is important, and may take a little practice, but again, if I can do this Anyone can do this!

Be careful and only roll from the middle of the dough and not completly to the edge. You must never roll completely off the edge of the pita as this will prevent the bread from creating a pocket.

Place the pitas on a parchment paper that you place on the under side of a cookie sheet.

Pull the parchment off the cookie sheet onto the pizza stone.

Bake for 3-4 minutes. It is amazing to watch them pocket!
No fear if they do not pocket they are still delicious and can be opened with scissors. You can also cut them into pie shapes and bake until crispy for pita chips!

When you remove the pita from the oven, place them immediately in a plastic bag to steam and cook for 5 minutes. Then remove from the bag and allow to cool on a rack before storing in another plastic bag. These can be frozen easily too!

If you have questions or need help just let me know! I made these Sunday for the Super Bowl and filled with Chicken Salad.

Sauteed Brussel Sprouts

2009-01-03T16:58:00.004-07:00

An excellent choice for a side dish, and so easy to prepare. I first saw this recipe on Food Network, but decided to change a few ingredients to see if it would be as tasty as the full fat version. It is!!

1-2 pounds fresh brussel sprouts cleaned and cut in half.

1 TBSP Olive oil

1 TBSP Butter (OK you have to have a little fun)

3 strips Turkey Bacon cut into small pieces

1 medium onion, chopped

1/2 tsp salt

Brown the turkey bacon bits, drain and set aside in a non-stick skillet Put olive oil and butter in skillet and saute the onion until light brown and almost clear. Put sprouts in the skillet, add salt and pepper to taste. Saute with the onion until golden brown. The sprouts will be firm and semi-crisp. Remove from skillet and garnish with bacon bits.

Oven Made Stew

2008-12-20T15:41:00.002-07:00

My friend Mary gave me this recipe. It is easy, delicious and perfect for

a cold winters night!

1- 1 1/2 pounds stew meat (not too large of pieces-I usually cut them in half)

4-5 red potatoes cut in quarters

3-4 carrots chunked

2 small onions quartered

1 can peas along with juice

1 can cream of celery soup (low sodium)

1 can tomato soup (Healthy Option)

1/2 can milk

Mix the soups and milk in a bowl.

In the bottom of a covered roasting pan, place other remaining ingredients.

Pour the soup over the top, gently stir together.

Bake at 275 for 4-5 hours...covered!

I have tried this in the crock pot and it just doesn't turn out the same.

Meatball Appetizer

2008-12-20T15:27:00.006-07:00

These are delicious little meatballs, be careful as you won't be able to stop eating them!

2 Lbs Hamburger/ground turkey

3/4 Cup Whole wheat Bread Crumbs

1 Small finely minced Onion

1/2 cup 1% milk

2 eggs

2 tbsp. parsley flakes

2 tsp salt

1 tsp pepper

1 tsp Worchestershire sauce

Mix ingredients together and make small meatballs. About 1" in diameter.

put on foil lined baking sheet and bake at 350 for 25-35 minutes, until done.

Sauce:

1 Jar sugar free grape jelly ( made with Splenda)

1 Jar Heinz Chili sauce

1 tbsp Agave (optional)

Mix the sauce in crock pot or other vessel of choice. Put cooked meatballs in the pot and simmer for 1-3 hours. (If you make the meatballs the day before and refrigerate crock pot time should be 2-4 hours.

AGAVE

2008-11-30T19:05:00.006-07:00

I have recently learned about and experimented with Agave at my favorite cooking shop, Shar's Kitchen. It is a natural sweetener that is retrieved from the Agave Plant in central Mexico. Yes, it is the same plant from which Tequila is made. The type of Agave I use is Xagave, which is a blend of blue and white agave.

The glycemic index is 30, and I have used it in baking, cooking and beverages. There is no after taste. It is 100% natural and for me, has caused no rise in blood glucose levels. Agave is being used more and more by diabetics and is recommended by the ADA.

It is a bit costly, but you only use 1/3 - 1/2 cup for exchange of 1 cup of sugar as it is at least 1.5 times more sweeter than sugar. As in the previous recipe, it reduces down to make a thick syrup. 2 cups of Agave Nectar and 1 1/2 tsp of maple flavoring makes a delicious syrup for whole grain pancakes or waffles. It is not quite as thick as syrup, however every bit as yummy.

Everything in moderation, but for that special recipe, treat this is a good option, keep in mind it is not calorie free so again, as with many foods, I caution to use in moderation.

I will be posting more recipes that use agave. In most of the recipes you can use Splenda in place of agave if you choose. I do believe Agave is worth a try.

Sticky Chicken

2008-11-30T18:24:00.020-07:00

An adapted recipe from My Kitchen Cafe and Janae, once again, thanks Janae for this suggestion!

Ingredients:

6-8 boneless skinless chicken breast tenders

1 cup canned Lite coconut milk 

1 Tbsp. Crystallized ginger or ground ginger

1 tsp. fresh ground pepper 

1 tsp. red pepper flakes

Marinade chicken in coconut milk, ginger, pepper and red pepper flakes for 1-5 hours.

Cook Brown rice: I used the remaining coconut milk as part of the cooking liquid for the rice. Portions of rice to equal 4 servings=2 cups liquid, one cup rice. Remember it takes about 50 minutes for brown rice to cook so allow enough time when preparing unless you have a pressure cooker in which it takes just 20 minutes. (I love my pressure cooker ! )

Glaze: 3/4 cup rice vinegar (Mirin) 1/3 Cup Agave Nectar 3 Tbsp. Braggs Liquid or soy sauce  1 tsp. red pepper flakes

While the chicken is cooking, bring above ingredients to a boil over medium-high heat and cook until mixture is reduced and thickened, about 15 minutes. Be patient because it takes a little while for the Agave nectar to reduce. Once it starts getting really thick, immediately take it off the heat! Glaze both sides of chicken the last few minutes of cooking.

Serve chicken over brown rice, drizzle remaining sauce on rice. Serve with steamed oriental style vegetables.

PRINTER FRIENDLY VERSION click here

Turkey Breast a la Crockpot

2008-11-26T08:54:00.004-07:00

I found this recipe that sounded so good, with a little change here and there I have made it a healthier rendition. It is delicious!

Ingredients:

1 Turkey Breast It would be as good with chicken breasts)

1 Tablespoons I can't believe it is not butter + 1 tablespoon olive oil

1 package dry Italian seasoning mix

1 large onion in quarters

4 stalks celery

1 can low sodium chicken broth

1/2 tsp. black pepper

1 can Healthy Request Cream of Chicken soup

8 oz Low Fat Cream Cheese

(can salt to taste)

Directions:

Brush margarine/olive oil on all sides of the turkey breast. Rub the Italian seasoning

into the skin of the breast. Place the onion and celery into the cavity. Place the turkey

into a crock pot. Add the chicken broth and pepper (salt to your taste). Cook on low

for 6 - 8 hours. See *** below.

Combine cream of chicken soup and cream cheese. Warm in the microwave until smooth.

Stir into the broth in the crock pot. *** ADD this during the last 45 minutes of cooking.

The result is tender, flavorful turkey and gravy.

Sweet Potato Pear Bisque

2008-11-16T22:16:00.009-07:00

This is a lovely soup to serve prior to the Thanksgiving meal. It is also a wonderful comfort soup for a cold winter night. It is easy to prepare, high in fiber and vitamins it is a perfect diabetic friendly/family friendly soup with a slight sweet yet savory taste.

INGREDIENTS:

2 ½ cups water
¼ cup powdered chicken broth/or canned low sodium.
1 small onion, chopped
½ tsp dried thyme, crushed
2 sweet potatoes, peeled and chopped
2 pears, peeled, cored and chopped
1/8 tsp fresh ground pepper
zest of one lemon

2 cups - half and half
Fresh ground nutmeg to taste

DIRECTIONS:

Combine the first 8 ingredients in 3qt pot and bring to a boil. Cook for approx 20 minutes until

potatoes are tender. Pour vegetables and broth into a blender. Blend until smooth. (You can

use a hand blender if you have one and it works perfectly). I use my pressure cooker to make this soup in 8 minutes.

Pour mixture back into the pot and add the half-and-half, and fresh ground nutmeg. Heat through and serve.

Serves 4-6

Pumpkin Bread

2008-11-16T12:42:00.012-07:00

This recipe is from a co-worker that I tweaked a bit to fit into the diabetic friendly blog.

Thanks Janae! This is a wonderful moist pumpkin bread.

Serving size = 1 slice large loaf about 1/2 inch thick or 2 slices mini loaf 1/2" thick.

20 carbs and 7 g fiber.

Ingredients:

1 1/4 cup canola oil

2 cups pumpkin (canned is good)

1/2 cup brown sugar spenda

1 cup splenda granular

2 packages of sugar free coconut cream or vanilla pudding mix

1 tsp baking soda

5 eggs

2 cups whole wheat pastry flour

1 tsp salt

1 tsp cinnamon

1 cup chopped nuts of choice (optional)

Directions:

In a large bowl, mix together oil, pumpkin, both types of splenda, pudding mix, cinnamon and salt and set aside. Slightly beat the eggs, and mix into the batter. Mix in the flour and baking soda until just combined. Stir in nuts (optional).

Spread batter into two greased and floured 9x5 inch loaf pans, three 8 1/2 X 4 1/2 loaf pans

or 7 mini loaf pans.

Bake at 325 F or 165 C. for 1 hour, or until a tester inserted in the center comes out clean. For the mini loaf test at 40-45 minutes with a toothpick, if it comes out clean it is done.

PRINTER FRIENDLY VERSION click here

Turkey Chili

2008-11-09T09:41:00.004-07:00

1 pound ground turkey

1 medium onion/diced

1 clove chopped garlic

2 15 oz cans diced tomatoes/I use tomatoes with green chilies.

2 8 oz cans tomato sauce

1 Tbs taco seasoning

2 cans black beans (can use any bean of choice, but keep in mind the darker the bean the lower the glycemic index) Beans are a wonderful source of protein and fiber. You can also use a variety of beans in the same soup.

16 oz water

Brown the ground turkey and onion in a skillet. (did you know ground turkey is 50% less fat than ground beef?)

In a crock pot or large soup pot add all the remaining ingredients juice included. (do not drain)

If you use a crock pot no need to tend to the soup at all and can stay on all day. For a soup pot stir occasionally set on a medium low setting for 3 hours.

Top with a dallop of fat free sour cream, some low fat shredded cheddar cheese and a few

crispy tortilla strips or chopped green onion.

Soup!

2008-11-09T09:30:00.001-07:00

I woke up this morning to 46 degrees outside and cloudy, my favorite weather!

Finally it is soup weather here in Arizona. It takes little to create wonderful meals that can serve for dinner, lunch or even an after school snack. I have found that it is easy to "tweak" soup recipes to suit each family by changing the vegetables, beans or base a little. Let's face it, even the most novice cook can create a soothing and filling meal. I will be sharing some of my favorite recipes that with a salad or some warm whole grain bread will be healthy comfort food for the whole family. I pulled out the crock pot this morning, opened the cupboard doors, searched for soup like ingredients and can I just say, the aroma in the house at 9:30 AM is wonderful!

Steel Cut Oatmeal in Crockpot

2008-10-26T17:08:00.004-07:00

The time it takes to make steel-cut oatmeal is prohibitive in my morning schedule.

A friend shared this recipe with me to make life easier, healthy and delicious. This is the only kind of oatmeal that I can eat without BG levels going high.

I make a big batch using 8 cups of water and 2 cups of oatmeal. You may cut that in half though. I add raisins to taste also (just a few) . I put it in the crock pot on "high" for 3 to 3 1/2 hours. (see below) Actually, I put the crock pot on a timer so it is ready when I get up in the morning. I then refrigerate the leftovers in single servings and use that the rest of the week by microwaving it.

Adding fruit, nuts or spices to your liking gives great taste and variety.

You may cook it on "low" for 6 to 7 hours of you prefer.

Minestrone Soup

2008-10-05T08:15:00.012-07:00

This is an easy and delicious version of Minestrone Soup. Great for fall and winter meals.

Frozen zucchini, carrots, broccoli, and beans are sometimes called an "Italian Blend," and can be found in your supermarket's frozen section. Small pasta shapes (dreamfield's whole wheat or your favorite brand).

Serves 4 to 6

6 cups low-sodium chicken broth

1 (15.5-ounce) can cannellini beans, drained and rinsed

1 (28-ounce) can diced tomatoes

2 tablespoons extra-virgin olive oil, plus extra for serving

2 onions, chopped fine

4 garlic cloves, minced

1/2 cup pasta, dry (see above)

1 (16-ounce) bag frozen vegetables (see above)

1/4 cup minced fresh basil leaves (while fresh is best, I have used dry)

Table salt and ground black pepper to taste

Bring broth, beans, and tomatoes to boil in large saucepan. Heat oil in soup pot or dutch oven over medium-high heat until shimmering. Add onions cook until softened, about 5 minutes. Add garlic and cook about 30 seconds. Stir in broth / tomato mixture and pasta and simmer until pasta is tender, about 10 minutes.

Stir in vegetables and basil and cook until heated through, about 4 minutes. (vegetables will be al dente) Season with salt and pepper.

Serve with additional olive oil for drizzling. Top with some freshly grated Parmesan cheese.

Mediterranean Chickpea Salad

2008-10-05T08:05:00.012-07:00

What is a chickpea? Chickpeas are also called garbanzo beans.

The chickpea was originally cultivated on the lands bordering Mesopotamia and the eastern Mediterranean. Canned chickpeas are usually the convenient choice.

Nutrition - Chickpeas as well as other legumes are high in fiber. Soluble fiber acts as a scrub brush, cleaning the digestive system. This type of fiber also decreases serum glucose and cholesterol and decreases insulin requirements for people with diabetes.

Ingredients:
1 Can (15oz) Chickpeas, rinsed & drained (also called garbonzo beans)
1/2 small red onion-quartered and very thinly sliced
1/2 cucumber, peeled, seeded and chopped
1 roasted pepper, chopped
3 plumb tomatoes, chopped
2 Tbsp chopped fresh parsley
2 cloves garlic, chopped
3 Tbsp lemon juice
2 tsp. extra virgin olive oil
1/4 tsp salt
In a large bowl, combine all ingredients. Toss to mix and allow to stand
at room temperature for 10 minutes for flavors to marry. This serves 8.
leftovers are good too.

No Muss or Fuss Omelet

2008-10-04T12:26:00.021-07:00

Easy, Easy Omelet for One or Many

This is a quick and easy clean up breakfast, brunch or even dinner.

For breakfast with guests: Assemble your ingredients like a salad bar; if you have several people, and let each person build their own omelet.

Take a small sandwich size Ziploc freezer bag, using a water-proof marking pen; write each diner's name on a bag.

Break two eggs into bag. (Substitute 1/2 cup Egg Beaters, if you desire).Squish the bag with your hands to mix the yolk and white together.

Arrange ingredients on the counter and let each person choose the ingredients for their own bag. Use whatever you like,some suggestions: Lean ham or Canadian Bacon, crumbled crisp bacon,green pepper, mushrooms, onion, artichoke hearts, tomato, low fat cheddar cheese,feta cheese.

After adding the above, press excess air out and seal. Put the bags into a large pot of boiling water, uncovered, for exactly 13 minutes. Remove from water with tongs. Unzip bag and slide the omelet out onto a plate.

** DO NOT use more than two eggs per bag and increase the size of your pot according to number of bags. You can do up to 10 bags in a large soup kettle, use a 2 or 3 quart saucepan for 2 or 3 bags. When ready to eat, serve with such toppings as sour cream, salsa or Tabasco.

Let your imagination be your guide!

Serve with fresh fruit on the side or a two slices of turkey bacon and voila!

Baked Low-Fat Chicken Wings

2008-09-16T19:26:00.002-07:00

3 Tbsp Hot Sauce (Louisiana)
1/4 tsp cayenne pepper
1/2 tsp paprika
1 LB. chicken tenders

Celery Sticks

Preheat oven to 375 degrees F. In a shallow bowl combine hot sauce, cayenne pepper, paprika. Roll the
chicken tenders in the mixture, Place the chicken tenders on a small nonstick baking sheet, Bake uncovered
for 15-20 minutes or until chicken is tender.

DRESSING-
3/4 cup reduced-fat blue cheese dressing
1/3 cup low fat mayonnaise
4 tbsp crumbled blue cheese

combine ingredients. serve dressing with chicken and celery sticks

Makes 8 servings (2 oz chicken)

Potato Salad with NO potatoes!

2008-09-13T23:16:00.008-07:00

Ingredients:
1 large head cauliflower, roughly chopped
6 hard-boiled egg whites, chilled and chopped (or whole egg if you desire)
1/2 envelope ranch dressing/dip mix
1 1/2 cups fat-free mayonnaise
1/2 cup fat-free sour cream
3 tbsp. Dijon Mustard/yellow mustard if you prefer
2 tbsp. fat-free half and half
1 cup diced red onion or green onions
2 celery stalks, diced
3 tbsp. apple cider vinegar
2 tbsp. chopped fresh dill
2 tbsp. sweet pickle relish (made with splenda) (optional)

Directions:
Steam on stove top or in microwave bags until cauliflower is soft. In a medium bowl, mix together the ranch mix, mayo, sour cream, dijon mustard . Set aside. Once cool enough to handle, drain any excess water from the cooked cauliflower. Lightly mash just 2 cups of the cauliflower, and then place in a blender or food processor.

Add half and half and puree or pulse until blended. (it may not be completely smooth). Pour mayo mixture into the blender and mix until blended and creamy. Chop the rest of the cauliflower into small half-inch pieces. Place these cauliflower pieces in a large bowl, and add the onion, celery and vinegar. Toss and let sit for 5 minutes. Pour the blender mixture over the vegetables and mix well. Add the chopped egg whites, dill and fold in. Chill for several hours. MAKES 10 SERVINGS

Serving Size: 2/3 cup (1/10th of recipe)
Calories: 89
Fat: 1.25g
Sodium: 350mg
Carbs: 16.5g
Fiber: 2.5g
Sugars: 7g
Protein: 4.5g

Whole Grains!

2008-09-13T10:47:00.017-07:00

When I was diagnosed in 2005 I totally gave up any form of bread, baked goods, rice and potatoes. I still do not eat anything in those categories that are white. No processed sugar, white or processed flour or the products from white flour, no white potatoes and no white rice.

(This is my choice, not to impose my rules on you in any way).

I did find that these things spiked my blood glucose). Probably more than any one thing that upset me most about this disease was the fact that I love to cook, bake and of course eat.

In October of 2006 I met a very nice woman in my diabetes support group that told me about her experience with whole grains. She said she grinds her own wheat, millet, groats, rye, etc and makes her own breads and baked goods with no sudden or high rise in blood glucose. My thoughts were "oh yeah I know that hard, strong tasting stuff", that isn't for me!

She told me about a store not far from my office that sold the grinders and grains. In January, 2007 I was driving by that shop and decided to investigate. I spoke with the owner for a long time. I asked if I invest in the grinder will I be able to make good tasting bread and whole grain products. She said I will teach you myself! I invested in a Nutrimill grinder and a Bosch Kitchen Center (Mixer) and 50 pounds of golden wheat from Montana a few other products for baking such as SAF brand yeast and dough enhancer and off I went.

A couple of weeks later I went in for my first class. Now I make homemade low carbohydrate whole grain bread, whole wheat pita bread, whole wheat tortillas, pancakes, waffles and pasta. I don't use any processed white flour at all and use vita wheat gluten in its place when a recipe calls for the addition of white flour or high gluten flour. I don't eat these things everyday because of weight control, but I do have them often with no blood glucose spikes. The extra fiber in my diet has lowered my cholesterol and triglycerides as well. The addition of complex carbohydrates, that digest slowly (thus avoiding blood sugar raising quickly), to my diet in moderation I seem to have a bit more energy too.

You now know why I will include whole wheat, whole grain, legume and brown rice recipes on this blog. It may not be for you, but if you have a longing for some of those days of baking like I had, you might just want to try whole grains and see how your body/blood glucose responds. It is worth the effort!

CHICKEN APPLE SAUSAGE WITH CABBAGE AND APPLES

2008-09-13T09:15:00.010-07:00

This is a one skillet meal prepared easily!

4 links of chicken apple sausage (found in most grocery stores)

1 medium head cabbage, chopped

1 medium red apple, chopped with peeling on

2 Tablespoons olive oil

1 cup water

1/3 cup bragg’s apple cider vinegar

6 Tablespoons splenda

1 1/2 teaspoon garam masala

½ teaspoon salt

Brown cabbage and apples in olive oil. Add other ingredients and simmer until tender, about 30 to 35 minutes.

click here to print recipe

CRUNCHY PEANUT BUTTER COOKIES

2008-09-13T09:12:00.008-07:00

1 serving = 2 cookies

1 cup peanut butter

1 teaspoon vanilla extract

1 cup Splenda

1/2 cup chopped peanuts

1 egg

1/4 cup dark mini chocolate chips

Preheat oven to 350 degrees. Grease a large baking sheet with canola spray. Mix peanut butter, egg, vanilla, chocolate chips, and chopped peanuts. Roll dough into balls (walnut size) and place on baking sheet. Press a crisscross design on each cookie with a fork. Bake for 12 minutes.

Whole Wheat Chocolate Chip Cookies

2008-09-13T08:44:00.004-07:00

1 1/3 cup SMART BALANCE or other Trans fat free shortening

1/2 cup Splenda granulated sugar for baking
1/2 cup Splenda Brown sugar for baking
2 eggs
2 tsp vanilla
roughly 3 cups KING ARTHUR brand WHITE WHOLE WHEAT FLOUR (I ground my own soft white wheat.)
1 tsp soda
1 tsp salt
chopped nuts, if desired
1/2 pkg semi sweet chocolate chips

I added 1/3- 2/3 cup of old fashioned oats

Heat oven to 375. Mix shortening, sugars, egg and vanilla thoroughly. Stir dry ingredients together, blend in. Mix in nuts and chocolate pieces. Drop tablespoon size dollops onto prepared baking sheet that has been lined with parchment paper, bake 10-12 minutes until golden brown, but center is still slightly gooey. The cookies should keep well at room temperature for a couple of days, if you won't eat them that quickly, I advise keeping them in the freezer. (By the way, they are yummy frozen or warmed in the microwave for just 3-4 seconds).

3 dozen 2 1/2 inch cookies,

**Use soft white wheat

Grind on the “R” of the word FINER

Chicken Souvlaki

2008-09-13T08:35:00.003-07:00

Let chicken marinate in the refrigerator all day while you're at work, and when you get home it will be ready to grill.

Chicken Souvlaki
(Makes 4-6 servings, recipe created by Kalyn.)

4-6 boneless, skinless chicken breasts

Marinade:
1/2 cup olive oil
1/2 cup fresh squeezed lemon juice
1 T red wine vinegar
1 T finely minced garlic (or garlic puree from a jar)
1 T dried oregano (use Greek or Turkish oregano)
1 tsp. dried thyme

Trim all visible fat and tendons from chicken breasts, then cut each bread into about 6 crosswise strips. (I made the strips about 1 inch thick.) Put chicken strips into large Ziploc bag or plastic container with a tight-fitting lid.

Combine olive oil, lemon juice, vinegar, garlic, oregano, and thyme and stir together with a whisk or spoon. Pour marinade into Ziploc bag or plastic container, seal, and squeeze bag or turn container over and shake gently so all pieces of meat are well-coated with marinade. Put into refrigerator and marinate 8 hours or more.

To get ready to grill, remove chicken from refrigerator and let it come to room temperature, then drain chicken pieces and thread onto skewers. I put six pieces on each skewer, and folded over each piece of chicken so it wouldn't spin around on the skewers. Spray grill with non-stick spray or mist with olive oil, then preheat gas or charcoal barbecue grill to medium high. (You can only hold your hand there for a few seconds at that heat.)

Grill skewers about 12-15 minutes, turning often. Souvlaki is done when the chicken is slightly browned and firm, but not hard to the touch.

Photo and This recipe is from Kalyn's Kitchen @ http://kalynskitchen.blogspot.com/

You will find wonderful South Beach Diet Recipes many of which are Diabetic Friendly!

Salsa Chicken

2008-09-12T23:40:00.003-07:00

Easy and Delicious Chicken with Mexican flavor!

4 boneless skinless chicken breasts/ or 8 chicken tenders

1/2 Envelope of dry taco seasoning

1 1/2 cups salsa (choose the heat you like, I use mild)

2 cups reduced fat shredded cheddar cheese.

Line a glass baking dish with foil (for easy clean-up)

Pre-heat oven to 425 degrees

Sprinkle the taco seasoning on both sides of the chicken then place in baking dish. Pour

salsa over top. Place in oven and bake for 25 minutes. Cover with shredded cheese, and bake for 5-8 more minutes until cheese is melted and bubbly.

Serve over shredded lettuce with salsa and fat free sour cream.