Recipes for Diabetics (or just to lose weight)

Flourless Chocolate Cake 

Is there anyone out there who doesn't like chocolate cake? If so I haven't met them yet! For those of us who thought we could never indulge in the pleasure of having a wedge of chocolate cake because we are diabetic or trying to lose weigh, this recipe is one we will treasure.
One of the best things about this flourless chocolate cake is how easy it is: You mix it all in the food processor or blender in about 5 minutes. It's especially good with some homemade whipped cream and a little sugar-free chocolate sauce dribbled on top!

Prep Time: 5 minutes
Cook Time: 30 minutes

Ingredients:

* 2 cups pecans
* 1/3 cup cocoa
* 1 t baking powder
* 1/4 teaspoon salt
* 4 eggs
* 1/2 cup (I stick) butter, melted
* 1 teaspoon vanilla
* 1/4 cup erythritol (optional)(see below)
* Artificial sweetener equivalent to 1 cup sugar
* 1/2 cup water

Preparation:
Heat oven to 350 F. Grease a 8" or 9" round pan or springform pan.

1. Process pecans in food processor - pulse until they are meal.

2. Add the rest of the dry ingredients and pulse again. (Note on erythritol: You can do this recipe with all artificial sweetener, but I've begun experimenting with partial erythritol, with success. I haven't tested all different combinations yet, though - it may be that more erythritol is even better.)

3. Add the wet ingredients and process until well-blended.

4) Pour into pan and bake. The exact time will vary with the pan. Start checking at about 25 minutes until toothpick inserted in center comes out clean.

5) Cut when cool. If desired, serve with homemade whipped cream and/or chocolate sauce.

Nutritional Information: Each of 8 servings has 2 grams of effective carbohydrate plus 4 grams of fiber, 6 grams of protein, and 334 calories.

*Erythritol is 60-70% as sweet as table sugar yet it is almost non-caloric, does not affect blood sugar, does not cause tooth decay, and is absorbed by the body, therefore unlikely to cause gastric side effects unlike other sugar alcohols. Does not have a laxative effect like other sugar alcohols.

Low-Fat Ratatouille Vegetable Recipe 

After the movie "Ratatouille " that was about the "rat" who could cook I started receiving this question. What is Ratatouille and can diabetics eat it? There are many different recipes for Ratatouille but this one was the best for diabetics. It can be served plain or over pasta, potatoes, or roasted chicken. The one pictured is served over roasted rosmary potatoes. Remember to use the small red potatoes soaked and rinsed or pasta from Dreamfields if you use them with your stew..

* "rata" is slang from the French Army meaning "chunky stew"
* touiller, "to stir"

Low-Fat Ratatouille Vegetable Recipe

Ingredients

Servings: 6 | Prep time: 10 minutes

1 tbsp olive oil

1 cup chopped onion

2/3 cup finely chopped bell pepper

1 clove garlic, chopped

1 1/2 lb eggplant, peeled and cut in 1/2-inch cubes

1 lb zucchini, unpeeled and cut in 1/2-inch slices

1 tsp basil

1 tsp marjoram

3 medium tomatoes, peeled and quartered

1/2 tsp salt

1/4 tsp pepper

2 tbsp Parmesan cheese

Cooking Methods

1. Heat the oil in a large skillet and saute the onion, bell pepper and garlic for 3-4 minutes.
2. Add all remaining ingredients except the Parmesan cheese, cover and cook over medium heat, for about 10 minutes, stirring occasionally.
3. Garnish with Parmesan cheese to serve.

"Rice" Pudding 

"Where's the Rice?"

This recipe doesn't really have any rice in it, but it still taste like rice pudding.
Isn't it wonderful what we can do with cauliflower? Try this just once and see
what your family says about it. I bet they like it just as much as the real thing.

Ingredients:

* 1/2 cup finely grated (riced) RAW cauliflower
* 1/2 cup Splenda
* 1/4 cup Brown Sugar Twin
* 4 oz. cream cheese
* 2 egg yolks
* 1 cup heavy whipping cream
* 1 teaspoon vanilla extract
* 1/2 teaspoon nutmeg
* 1/8 teaspoon ground cloves
* 1/4 teaspoon cinnamon (option)

Mix 1/4 cup of cream with sweeteners, extracts, spices, and cauliflower. Heat in microwave for 1 1/2 minutes. Let stand for 15 minutes. Beat egg yolks with 1/4 cup of cream; set aside. Pour remainder of cream in sauce pan, add cream cheese and cook on medium heat, stirring constantly, until thickened. Add cauliflower mixture and egg mixture to pan and stir to rethicken. Pour into 4 small ramekins or pudding dishes and refrigerate 1-3 hours. Serve and enjoy!

Makes 4 servings. 5 net grams of carbohydrate per serving.

Pumpkin Cranberry Bread 

Delicious and Healthy

Ingredients:

* 1+1/2 cups all-purpose flour
* 1+1/2 cups whole wheat flour.
* 1 tablespoon plus 2 teaspoons pumpkin pie spice
* 2 teaspoons baking soda
* 1 1/2 teaspoons salt
* 3 cups baking Splenda
* 1 can (15 ounces) LIBBY'S® 100% Pure Pumpkin
* 4 large eggs
* 1 cup vegetable oil
* 1/2 cup orange juice or water
* 1 cup dried, fresh or frozen **cranberries

Directions:

PREHEAT oven to 350° F. Grease and flour two 9 x 5-inch loaf pans.

COMBINE flour, pumpkin pie spice, baking soda and salt in large bowl. Combine sugar, pumpkin, eggs, oil and juice in large mixer bowl; beat until just blended. Add pumpkin mixture to flour mixture; stir just until moistened. Fold in cranberries. Spoon batter into prepared loaf pans.

BAKE for 60 to 65 minutes or until wooden pick inserted in center comes out clean. Cool in pans on wire racks for 10 minutes; remove to wire racks to cool completely.

Recipe makes two loaves.

FOR THREE 8 x 4-INCH LOAF PANS:
PREPARE as above. Bake for 55 to 60 minutes.

FOR FIVE OR SIX 5 x 3-INCH MINI-LOAF PANS:
PREPARE as above. Bake for 50 to 55 minutes.

** You can try other fruits with this recipe. Get creative, mix in some nuts or mix in another fruit.

I can't find the correct amount of carbs for this recipe because I have adapted it so diabetics can have a slice of this tasty bread. Try not to eat more than one 1/4 inch slice at a time so as not to raise your blood sugar. One slice is probably less than 15 g of carbs.

Coffee: To Drink or Not to Drink? 

Most recently, coffee has been praised as a health drink because it is a great source of disease-fighting antioxidants, mostly those called quinines. Most of the negative effects of coffee are due to the caffeine content of coffee, but even caffeine in moderation has some positive effects.

Coffee contains hundreds of compounds, many of which have been poorly studied. Because of this, Vanderbilt University opened the Vanderbilt Institute for Coffee Studies (ICS) in the late 90s, funded by a grant from coffee-producing countries, and has subsequently received support from the International Coffee Organization and from USA corporations, including Starbucks. Their mission includes investigating the health effects of coffee consumption. For more information and their latest research findings, visit the ICS website at: http://www.vanderbilt.edu/ics/.

Studies have shown that coffee may boost athletic performance, reduce cavities, help relieve headaches, improve moods and reduce the risk of some cancers, type II diabetes, cirrhosis of the liver, gall stones and Parkinson's disease.

But because caffeine is a drug, it can be abused and may interfere with a good night's sleep. And excessive amounts may cause jitteriness and nervousness and cause withdrawal symptoms when discontinued.

And although black coffee is calorie-free, the calories can add up with all the extras. For example, a Starbucks's short (8oz.) caffe latte made with skim milk contains only 68 calories but a venti (24 oz.) mocha frappuccino contains a whopping 500 calories, enough to cause you to gain a pound every week if you drink one daily.

According to the National Institutes of Health (NIH), moderate caffeine intake is not associated with any health risk. Three 8 oz cups of coffee (about 250 mg.) per day is considered a moderate amount of coffee. Ten 8 oz. cups per day is considered excessive.

Pregnant women and people with coronary heart disease or peptic ulcers may be advised by their health care providers to restrict or avoid using caffeine and many drugs interact with caffeine. Check with your pharmacist about potential interactions with caffeine whenever you take medications.

Ahaaa, now we can relax with that hot cup of java, it may do us a wonder of good.

Mini Mushroom-&-Sausage Quiches 

Mini Mushroom-&-Sausage Quiches

These crustless mini quiches are like portable omelets. Turkey sausage and sauteed mushrooms keep them light and savory.
Small and satisfying, they're also a good finger food for your next cocktail party.

Ingredients:

* 8 ounces turkey breakfast sausage , removed from casing and crumbled into small pieces
* 1 teaspoon extra-virgin olive oil
* 8 ounces mushrooms , sliced
* 1/4 cup sliced scallions
* 1/4 cup shredded Swiss cheese
* 1 teaspoon freshly ground pepper
* 5 eggs
* 3 egg whites
* 1 cup milk

Preparation:

Position rack in center of oven; preheat to 325°F.
Coat a nonstick muffin tin generously with cooking spray (see Tip).

Heat a large nonstick skillet over medium-high heat.
Add sausage and cook until golden brown, 6 to 8 minutes.
Transfer to a bowl to cool.
Add oil to the pan.
Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes.
Transfer mushrooms to the bowl with the sausage.
Let cool for 5 minutes.
Stir in scallions, cheese and pepper.

Whisk eggs, egg whites and milk in a medium bowl.
Divide the egg mixture evenly among the prepared muffin cups.
Sprinkle a heaping tablespoon of the sausage mixture into each cup.

Bake until the tops are just beginning to brown, 25 minutes.
Let cool on a wire rack for 5 minutes.
Place a rack on top of the pan, flip it over and turn the quiches out onto the rack.
Turn upright and let cool completely.

Tip:
A good-quality nonstick mini-muffin tin works best for this recipe.
If you don't have one, line a regular muffin tin with foil baking cups.

Nutritional Information:
Per quiche
Calories 90 kcal
Carbohydrates 3 g
Dietary Fiber 0 g
Fat 5 g
Saturated Fat 2 g
Protein 9 g
Potassium 108 mg
Sodium 217 mg
Cholesterol 105 mg

Light Lemon Sauce with Herbs 

A mixture of parsley, chervil, tarragon and chives, is a classic combo in French cooking. The herbs give this simple sauce, which is similar to hollandaise, a delightful lift.

Ingredients:

* 1/3 cup reduced-fat mayonnaise
* 1/3 cup reduced-sodium chicken broth
* 1 tablespoon Dijon mustard
* 1 tablespoon extra-virgin olive oil
* 1 tablespoon lemon juice juice
* 2 teaspoons chopped fresh parsley
* 2 teaspoons chopped fresh tarragon
* 2 teaspoons chopped fresh chives
* 2 teaspoons chopped fresh chervil (see Tip)
* Freshly ground pepper to taste

Preparation:

1. Place mayonnaise in a small saucepan. Gradually add broth, whisking until smooth. Heat over medium-low heat, whisking constantly, until heated through but not bubbling, about 2 minutes. Remove from heat and stir in mustard, oil, lemon juice, parsley, tarragon, chives, chervil and pepper. Serve warm.

Tip: If you don't have fresh chervil, use more fresh parsley instead.

Nutritional Information:
Per tablespoon

Calories 25
Carbohydrates 2 g
Fat 2 g
Potassium 8 mg
Sodium 98 mg

Healthy Poato Salad 

Low carb but still delicious

Diabetics have been avoiding potato salad because they thought they couldn't eat
potatoes. But this potato salad is not a high carb dish. You can even reduce the carbs a littel more if you let the potatoes soak to get more of the starch out of then.
After cutting up the potatoes cover them with warm water and let them soak for about 10 minutes. Rinse and drain until water is clear. the small red skin potatoes have less carbs than Idaho (brown skin)potatoes so I suggest you use them for this recipe. By the way you can use Dreamfields macaroni instead of potatoes for a great tasting low carb Macaroni Salad

Servings: 4 | Preparation time: 15 minutes

Ingredients

2 medium or 4 small red skin potatoes, peeled and cubes

1 hard-cooked egg, sliced

1/4 cup chopped celery

1/4 cup chopped bell pepper

1/4 cup chopped onion

2 tbsp chopped pimento

1 tbsp mustard

4 tbsp lite mayonnaise

1 small apple diced (option)

Cooking Methods

1. Cook the potatoes in boiling water for 8-10 minutes until tender but still firm.
2. Drain and cool. Mix all ingredients together and chill before serving.

Nutrition

Calories 133

Calories from Fat 55

Total Fat 6g

Saturated Fat 1g

Cholesterol 59 mg

Sodium 183 mg

Carbohydrate 15g

Dietary Fiber 2g

True carb 13g

Pumpkin Cookies 

Healthy and Delicious

Children as well as adults will love these spicy Pumpkin cookies.
They wont even know that they are good for their body. One bite
and they are hooked on these tasty treats.The beta-carotene is a
great cancer fighter.

Ingredients

2/3 cup whole-wheat pastry flour
2/3 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground allspice
1/4 teaspoon freshly grated nutmeg
3/4 cup canned plain pumpkin puree (See Ingredient notes)
3/4 cup packed light brown sugar or 1/3 cup *Splenda Sugar Blend for Baking (see Ingredient notes)
2 large eggs
1/4 cup canola oil
1/4 cup dark molasses
1 cup raisins

Cooking Instructions

1. Preheat oven to 350°F. Coat 3 baking sheets with cooking spray.

2. Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, salt, cinnamon, ginger, allspice and nutmeg in a large bowl.

3. Whisk pumpkin, brown sugar (or Splenda), eggs, oil and molasses in a second bowl until well combined. Stir the wet ingredients and raisins into the dry ingredients until no traces of dry ingredients remain. Drop the batter by level tablespoonfuls onto the prepared baking sheets, spacing the cookies 1 1/2 inches apart.

4. Bake the cookies until firm to the touch and lightly golden on top, 10 to 12 minutes, switching the pans back to front and top to bottom halfway through. Transfer to a wire rack and let cool.

**Ingredient Notes: As you might suspect from its orange color, pumpkin puree is an excellent source of beta carotene.

*Substituting with Splenda: For nonbaking recipes, use Splenda Granular (boxed, not in a packet). For baking, use Splenda Sugar Blend for Baking, a mix of sugar and sucralose. It can be substituted in recipes (1/2 cup of the blend for each 1 cup of sugar) to reduce sugar calories by half while maintaining some of the baking properties of sugar. If you make a similar blend with half sugar and half Splenda Granular, substitute this homemade mixture cup for cup.

When choosing any low- or no-calorie sweetener, be sure to check the label to make sure it is suitable for your intended use.

Nutritional Information per Serving
Calories 68
Carbohydrates 12g
Fat 2g
Saturated fat 0
Mono unsaturated fat 1g
Protein 1g
Cholesterol 12g
Fiber 1g
Potassium 76g

Blueberry Muffins 

Warm and healthy muffins are soooo good on a cold winter morning

Muffins, Muffins, Muffins...Yes you can eat them!
Yumm,,,,,And they taste soooo good when eaten still warm from the oven?
Here are my favorites for you to try. I try to use the original recipe whenever
possible. But if you want to lower the carb count more you can by using Splenda
instead of sugar and substituting part of the flour with whole wheat, almond or soy flour.
Muffins may not rise as high when using any substitute....

Blueberry Muffins

Servings: 12
Preparation Time: 10 min.
Cooking Time: 15 min.

Ingredients:

* 1 egg
* 2 cup buttermilk baking mix
* 1/4 cup sugar (or Baking Splenda)
* 2/3 cup milk
* 2 Tbs. vegetable oil, or butter, melted
* 1 cup fresh blueberries

Cooking Directions:

Preheat oven to 400° F.
Grease bottoms only of 12 medium muffin cups, or line with paper baking cups.
Place egg in a bowl and beat slightly.
Stir in remaining ingredients, except blueberries, just until moistened.
Fold blueberries into batter.
Divide batter evenly among cups.
Bake 15-18 minutes, until golden brown.

Nutrients
Calories 142
Protein 2.6g
Carbohydrates 19.2g (less when using Splenda)
Dietary Fiber 0.7g
True carbs 18.5

Blackberry muffins 

Give them something warm and delicious this Sunday morning

Blackberry Muffins

Servings: 12
Preparation Time: 15 min.
Cooking Time: 25 min.

Ingredients:

* 2 cup all purpose flour (can substitute half with whole wheat flour)
* 1 Tbs. baking powder
* 1/2 tsp. salt (necessary)
* 1/2 cup sugar (less carbs if you use baking Splenda)
* 1 egg, lightly beaten
* 1/2 cup lowfat milk
* 1/4 cup unsalted butter, melted
* 1 cup Driscoll's blackberries

Cooking Directions:

Preheat oven to 375° F.
Butter 12 muffin tins or line with paper muffin liners.
Set aside 1/4 cup flour.
Combine remaining flour, baking powder, salt and sugar in a mixing bowl.
Stir in remaining ingredients, except berries, just enough to dampen flour.
Do not over mix.
Mixture should be lumpy.
Sprinkle reserved flour over berries and gently stir into batter.
Fill each muffin tin 2/3 full.
Bake 25 minutes or until tester comes out clean when inserted in center.

Nutrients
Calories 155
Protein 3.0g
Carbohydrates 26.1g
Dietary Fiber 1.2g
True carbs 24.8g

7 Herbs that help lower blood sugar 

7 Herbs that help lower blood sugar

fenugreek.
gymnema sylvestre,
Konjac mannan
nopal cactus (a.k.a. the prickly pear cactus)
Banana leaf extract
Bitter melon
Cinnamon

Pumpkin Pie with Pecan Crust 

A low-carb Pumpkin pie

With the holidays near we are all looking forward to the great feast with the savory, tasty, golden brown, baked, turkey and all the trimmings. But did you know we can now eat some pumpkin pie with our guest without any worries of our blood sugar.

Low-carb Pumpkin Pie

Ingredients
Praline Crust:

* 2 tablespoons hot melted butter
* 1/2 cup finely chopped pecans
* 1/2 cup sugar substitute (Splenda)
* 1/8 teaspoon salt
* 1/8 teaspoon ground cinnamon
See TIP

Pie Filling:

* 1 (15-ounce) can no sugar added pumpkin filling
* 3/4 cup sugar substitute (Splenda)
* 1 tablespoon plus a dash pumpkin pie spice
* 1 & 1/4 cups heavy cream
* 4 eggs

Directions

Preheat oven to 350 degrees F.

Make the crust: Mix all crust ingredients together in a small bowl. While mixture is still warm from the butter, press it evenly into the bottom of a deep-dish pie pan. Bake for about 5 minutes, or until browned. Remove piecrust from oven.

Preheat oven to 425 degrees F.

Make the filling: Place all filling ingredients in a medium bowl and mix well with a wire whisk. Pour filling into prebaked piecrust. Bake for 15 minutes and then reduce the oven temperature to 350 degrees F. Continue to bake for an additional 50 to 55 minutes. To test for doneness, stick a toothpick in the center; if it comes out clean, the pie is done.

Cool and then chill before serving. To serve, top each slice with a dollop of low carb whipped cream.

Heres how to make your own whipped cream
Low Carb Fresh Whipped Cream:

1 cup heavy cream

1/3 cup sugar substitute (Splenda)

1 teaspoon no sugar added vanilla extract
With an electric mixer on high, whip the heavy cream just until frothy. Then add in the sugar substitute and vanilla extract and continue to whip on high until peaks form. Be careful not to over-whip, or cream will break. Transfer to a pastry bag or just spoon onto pie.

Nutrition per serving

Calories 241
Fat 24 g
Saturated Fat 12 g
Carbohydrates 7 g
Fiber 1g
True carbs=6g

TIP: Try making the crust from almonds if you don't like the pecans or just to make the carb count a little lower.

Alcohol and Blood Sugar 

With the Holidays right around the corner our mind turns to wines and spicy egg nog laced with alcohol.
When choosing what to drink, you should keep in mind that alcohol has a lowering effect on your blood sugar. Alcohol can make your blood sugar drop with little warning, and that could be dangerous. You should speak with your doctor before you drink any alcoholic beverage. Ask about the effect it will have on your medication, if you are taking any. And please remember to never drink any beverages that have alcohol on an empty stomach.

Can an Apple a day keep the doctor away? 

Believe it or not but that old saying might be the truth and not just a myth..........
With just 80 calories apiece, apples are packed with vitamins that offer antioxidants protection. They're also high in fiber, which helps to slow glucose absorption. Apples are more nutritious when eaten out of hand, but they're also beneficial when baked into your favorite dish. Eating an apple a day can do wonders for your health not to mention the good they do for your gum's and teeth. They also curb your urge to eat something sweet. Now that we know how good the apple is for our body maybe it would be a good idea to eat more. With that said here are some tasty recipes to try. Enjoy!

Apple Tart 

This apple tart will please all your family members from 1 to 100

Apple Tart
(makes 12 servings)
Make the crust first

Pecan Tart Crust
Ingredients:

(Mix) 2/3 cup quick-cooking rolled oats
1/2 cup whole wheat flour
1/4 cup toasted ground pecans
Set aside
In a large bowl combine half of an
8 ounce package of cream cheese
2 Tbs.soften butter
Beat with mixer on medium to high for 30 seconds.

Add 2 Tbs. packed brown sugar
1 tsp. finely shredded orange peel
i/4 tsp. baking soda
1/8 tsp. salt
Beat until thoroughly mixed.
Beat in the oat mixture as much as you can.
Using a wooden spoon stir in any remaining oat mixture. Cover and chill until dough is easy to handle.

The Apple Tart filling
Ingredients

No-stick Cooking spray
1/2 of an 8 ounce package cream cheese
1/3 cup dairy sour cream
1 egg white
4 Tbs. Orange marmalade (no-sugar or low-sugar)(divided in half)
1/4 tsp. ground cardamom
2 medium cooking apples, cored and thinly sliced (1/8 inch thick)

Instructions:
Preheat oven to 375*F. Pat Pecan Tart crust dough evenly onto the bottom and up the sides of a lightly greased 9-inch tart pan with a removable bottom. Line pastry with a double thickness of foil
that has been coated with cooking spray. Bake for 4 minutes. Remove foil and bake for 3 minutes more.
Cool completely.
In a medium bowl combine cream cheese,sour cream, egg white, 2 Tbs.orange marmalade and cardamom, beat until smooth. Spread onto cooled crust.

Arrange apple slices in two concentric rings on top of cream cheese mixture in tart pan, overlapping slices slightly. Cover top with foil.
Bake for 35 minutes. Uncover and bake for 10 to 15 minutes more, until crust is golden brown and apple slices are tender.
Place the other 2 Tbs.orange marmalade in a small microwave safe bowl, cover, microwave on 50% power for about 10 seconds or until melted. Brush onto apples.... let cool

Now ENJOY

Nutrition values:Per serving.
153 calories,
9g fat,
21mg chol.
149mg sodium,
15g carbs,
2g fiber,
4g pro.
True carbs=13g

Apple-Pecan Custard 

Great healthy after school snack for the kids ,too.

**Ingredients:

Nonstick cooking spray
1/2 cup unsweetened applesauce
1/3 cup milk
1 egg, slightly beaten
3Tbs. packed brown sugar substitute (Splenda)
1Tbs. butter,melted
1/2 tsp. vanilla
1/2 tsp. maple flavoring
3/4 cup chopped cooking apples (about 1 small apple)
1/3 cup rolled oats
2Tbs. chopped Pecans, toasted (see tip ****)
4 Tbs. whipped cream (see tip ***)

Instructions:

Preheat oven to 375*F. Lightly coat four 6-ounce ramekins with cooking spray. (Or use paper cups in a muffin pan). Place ramekins in a 15x10x1 inch pan.
In a medium bowl, combine applesauce, milk ,egg, brown sugar substitute, butter,vanilla, and maple flavoring. Stir in apple pieces and oats.
Divide evenly among ramekins. Bake about 25 minutes or until a knife inserted near center comes out clean. Cool. Sprinkle with pecans.

Makes about four 4+ounce servings.

nutrition, per serving
Calories 115,
fat 2g
chol. 8mg
sodium 63mg
carbs 13g
fiber 2g
pro.2g
True carbs=11g

**Tip: Double the recipe for 8 or triple for 12
***Tip: You can put a dollop of whipped cream on top to dress it up for a fancy dessert. Or use Splenda powdered sugar.
****Tip: You can use almonds in place of pecans.

Old-Fashion Fried Pies 

Just like granny used to make!

Remember the delicious fried fruit pies your Grandmother made ?...Well you can still eat them
and they are so simple to make it will surprise you!
Can be used as breakfast, snack or dessert.

You can use the sugar free pie filling found in most stores or make your own.

Ingredients:

Low-carb tortilla (4 to 6 inch round)
can of sugar free fruit pie filling
cinnamon (option)
butter

Spread 1 teaspoon of butter on tortilla
add 1 to 1 1/2 tablespoons of fruit pie filling on one side
Sprinkle with cinnamon (if using apple pie filling)
Fold and mash edges with fork to close.
Fry in butter on medium heat until brown, turn and fry on other side until brown.
Serve warm.

Tortilla has 5 g carbs
filling has around 2 g carbs

One serving is about 7 g of carbs depending on amount of filling used in tortilla.

You can add 1 tablespoon of whipped topping if you like but this will increase your carb count, depending on what kind of topping you use.
OR sprinkle with Splenda powder sugar.

To make your own filling: Cook sliced apples (cherries, peaches, apricots) in buter and Splenda sweetener until tender. Add cinnamon if using apples.
Then prepare as above.

TIP: Cinnamon is known to help reduce blood sugar.

Baked Apple Frittata 

Good anytime,

butter-flavored cooking spray
1 1/2 cups (360 ml) egg substitute
1/3 cup (80 ml) low fat (1%) milk
1/4 cup (35 g) unbleached all-purpose flour
2 large Granny Smith apples, cored, thinly sliced, and sprinkled with fresh lemon juice
1 tablespoon (15 g) packed light brown sugar
1 tablespoon (15 ml) fresh thyme leaves

Preheat oven to 425°F (220°C), Gas Mark 7. Lightly coat a 3-quart ovenproof pan with cooking spray.
In a bowl, whisk together egg substitute, milk, and flour. Pour into prepared pan.
Toss the apple slices with the brown sugar and thyme leaves. Arrange apple slices in the middle of the batter and bake until frittata is puffed, golden brown, and set in center when pan is gently shaken, 8 to 10 minutes. Cut into wedges to serve.

TIP: Reduce the carbs more by using Splenda brown or white sugar substitute.

Per serving: 155 calories, 11 g protein, 1 g total fat, 27 g carbohydrates, 3 g dietary fiber, 1 mg cholesterol, 199 mg sodium
Diabetic exchanges: 1 very lean protein, 2 carbohydrate (1 bread/starch, 1 fruit)

Fiber, Fiber, Fiber 

Just how much do you need?

FIBER will lower your risk of diabetes, heart disease and constipation.

What is fiber? Why do you need it?

Officially, fiber is a type of carbohydrate that the body can't digest.
Fiber basically makes you feel full and keeps you full for a longer period of time which means you don't eat as much. Fiber does not have calories so diets high in fiber tend to be low in calories.

You should try to eat at least 8 grams of fiber for breakfast, 8 grams of fiber for lunch and 8 to 10 grams of fiber for dinner. I also recommend snacking on fiber foods throughout the day and shoot for a goal of 3 to 5 grams of fiber per snack time. Your overall goal should be about 30 to 40 grams of fiber or more, every day.

A good breakfast item with lots of fiber is whole unprocessed oatmeal... I'm not talking about that instant stuff. Other good sources include high-fiber bread (at least 3 grams of fiber per slice), and other whole grains like English muffins or pita bread. I recommend getting pita breads and English muffins with at least 5 grams of fiber. Multi-grain or whole wheat.

Also good sources are whole fruits or vegetables, and flour tortillas with at least 5 grams of fiber per tortilla.

I have seen tortillas with as much as 20 grams of fiber. This seems like a bit much but it's not. A great way to start your day is with a breakfast wrap made with some eggs,cheese and ham wraped in a high fiber tortilla.

Why do you need fiber?
Everyone needs fiber...it is what your body uses to move waste from the body.
Easiely and regurally. A clean inner body is a healthier body.

How much fiber do you need?
For adults, 30 to 40 grams a day is ideal.
For children the general rule is to take their age and add 5 to get the total number of fiber grams per day. For instance, my 6 year old grandson should get at least 11 grams of fiber a day.

You can get 10 grams of fiber from a tasty stir-fry of broccoli, spinach, cauliflower, onions, mushrooms, carrots... and any other high fiber veggie you like! Toss in some chicken or shrimp and you'll have a good meal.

BUT don't forget the water...Fiber without water is like a cork in a wine bottle...You could get clogged up like your sewer line does sometimes. Eating a high-fiber diet with plenty of drinking water will keep you regular and feeling full without all the unnecessary calories.

Since the holidays are around the corner it is crucial you watch what you eat and get plenty of fiber and water.

1 SKILLET CHICKEN PARMESAN 

Serves 6, Prep time:10 min., Cook time:15-20 min.

Using prepared spaghetti sauce makes this dish fast and easy. I use a spaghetti sauce that has no added sugar that can be found in almost every super market.

Ingredients

1 egg

1 tsp milk

3/4 cup grated Parmesan cheese

6 boneless, skinles thin sliced chicken breast fillets

2 Tbls. oil

1 jar spaghetti sauce (no added sugar)

6 slices provolone or mozzarella cheese

Fresh chopped Italian parsley (option)

Instructions

Beat egg in bowl with milk.

Dip each piece of chicken in egg mix then in Parmesan cheese, coating well.

Heat oil in large skillet over medium-high heat.

Cook chicken in skillet for about 5 minutes on each side or until done and golden brown. Remove from skillet.

Wipe remaining oil from skillet.

Pour spaghetti sauce into skillet.

Add chicken in single layer.

Spoon sauce over chicken then top each with a slice of mozzarella or provolone cheese or both.

Cover and heat over medium heat until sauce is bubbly and cheese is melted

Garnish with parsley

Only 8 grams of carbs.

Tip: To make it a meal serve with a salad and Dreamfields spaghetti...this will make it about 12 to 16 grams of carbs depending on the salad dressing.

Salmon and Asparagus 

Fast, Easy and Delicious

1 pound fresh asparagus spears, cut into 2-inch pieces
1-1/2 teaspoons extra virgin olive oil
Course sea salt and freshly ground pepper to taste
1 pound fresh or frozen salmon fillets with skin
1 teaspoon finely shredded lemon peel
1 teaspoon snipped fresh parsley

Directions
1. Place two (1 large and 1 medium) cast-iron skillets or oven-safe heavy skillets in a cold oven;
heat oven to 450 degrees F.
In a medium bowl combine asparagus and 1/2 teaspoon olive oil;
sprinkle with salt and pepper.
Brush the remaining1 teaspoon of olive oil on both sides of fish; sprinkle lightly
with salt and pepper.

2. Carefully remove hot skillets from oven. Place fish, skin side down, in the large skillet.
Place asparagus in medium skillet. Return skillets to oven.
Bake for 12 minutes, or until fish flakes easily when tested with a fork and asparagus is crisp-tender.

3. To serve, sprinkle fish with lemon peel and parsley.

Under 1 g of carbs.

Why You should NEVER skip a meal... 

Eat to lose weight

Not eating isn't a good solution to blood sugar concerns. In fact, if you don't give your body the calories it needs, you can easily wind up actually storing fat.

Sound crazy? Here's how it works: When you deprive your body of food it goes into "starvation mode." Your metabolism slows down and your body stores fuel in the form of fat, because it's not getting the regular intake of food it is used to.

Fat Double Whammy

Can't seem to exercise off the fat from your hips or belly? New research reveals that the body can only burn "old" fat if it senses that "new fat" is being eaten. In other words, when you go on a severely low-fat diet, your body hoards the fat it has, as if it thinks you are trying to starve it of one of the building blocks of life. So it becomes harder and harder to lose fat-this is the real reason why many diets and exercise programs don't make you slimmer.

If you exercise and eat plenty of good fats at the same time-olive oil, coconut oil, flax seed, fish oil-your body will
cooperate and let you burn off those unwanted inches. This is a very new discovery!

"Many people actually start losing weight-unwanted body fat-when they get off deprivation diets."

No-Flour Chocolate Chip & Pecan Cookies 

Cookies are now on our "can eat" list.

Whoopee we can now enjoy our own Chocolate chip cookies.

Ingredients:

2 egg whites
2/3 cup sugar substitute
dash of salt
1 teaspoon vanilla extract
1 cup finely chopped pecans
1/4 cup dark semi sweet chocolate chips

Instructions:

Preheat oven to 350 degrees.
Beat egg whites until they become foamy.
Slowly add sugar substitute and continue beating well.
Add salt and vanilla and stir.
Add pecans and chocolate chips and stir.
Cover cookie sheet with foil and grease.

Drop by teaspoonfuls onto cookie sheet.
Put in oven and turn oven off.
Leave overnight in oven.
In the morning serve and enjoy!

Yummy Old-Fashion Fudge 

Who said Diabetics can't eat candy?

Just because we have heard that diabetics can't eat candy doesn't mean it's true.
We all need a little sweets in our life and this recipe is one we can all savor. Not only is it good but it will bring back memories of when we would hang around in the kitchen to lick the spoon and bowl. No mixer used here! Just like granny, we do the work...

Makes about 1 1/4 pounds or 32 squares.

Ingredients:

Butter

2 cups sugar (see tip)

3/4 cup half-and-half or light cream

2 oz. unsweetened chocolate,cut up

1 tsp. light-colored corn syrup

1/8 tsp. salt

2 tbsp. butter

1 tsp. vanilla

1/2 cup chopped nuts toasted (optional)

Instructions:

Line a 9x5x3 inch loaf pan with foil,extending foil over edges of pan. Butter the foil, set pan aside.

Butter the sides of a heavy 2 quart saucepan. In saucepan combine sugar, half-and-half, chocolate, corn syrup, and salt.
Cook and stir over medium high heat until mixture boils. Clip a candy thermometer to side of pan.
Reduce heat to medium-low, continue boiling at a moderate, steady rate, stirring frequently, until thermometer reaches 236* F,(soft ball stage) for 20 to 25 minutes.
Remove saucepan from heat. Add the 2 tablespoon of butter and the vanilla, but DO NOT STIR.
Cool, without stirring, until the thermometer registers 110* F (about an hour)

Remove the thermometer from saucepan. Beat mixture vigorously with a clean wooden spoon just until fudge begins to thicken, add nuts. Continue heating until fudge becomes very thick and starts to lose its gloss.(6 to 8 minutes)

Spread fudge into prepared pan, immediately. Score into squares while fudge is still warm. When fudge sets lift from pan with foil.. Cut fudge into squares using scored lines.
Will keep up to a week in covered container.

Nutrition values, per piece: calories 71, 2g total fat, 4 mg chol., 20 mg sodium,
13g carbs.,0g fiber, 0g protein

TIP: To reduce the carbs to a lower count use Splenda instead of sugar.
TIP 2: For the nuts use roasted almond slivers.

The Miracle NUT! 

The Incredible, Edible Almond

The next time you get an urge to snack try eating a handful of this Miracle Nut: The Almond
Your body will be very grateful you did!

Almonds are high in protein. One ounce contains 12% of our daily protein needs. Because almonds are a plant food, they contain no cholesterol.

Almonds contain generous amounts of vitamin E, considered a powerful antioxidant with cancer-fighting qualities. They're also high in magnesium, containing even more than spinach.

Almonds are abundant in phosphorus, which is good for bones and teeth. One ounce (28 g) contains 143 mg of phosphorus. They also contain potassium, iron, zinc, copper, manganese, and trace amounts of the B vitamins thiamin and riboflavin.

Almonds are higher in calcium than all other nuts. One ounce of raw blanched almonds contains 66 mg calcium. One ounce of almonds, approximately 20 to 25, has as much calcium as 1/4 cup (59 ml) of milk.

Almonds are also higher in fiber than any other nut. One ounce of blanched almonds contains 1.5 g fiber. Unblanched almonds are nearly double the fiber as blanched. If you are pregnant, almonds can be a nutritious way of preventing certain birth defects because of their high folic acid content.

Although almonds, like all nuts, are high in fat, they are very low in saturated fat. One ounce (28 g) contains 15 g fat with only 1 g saturated. Most of the fat in almonds is monounsaturated, considered beneficial fat.

Almonds slow absorption of carbohydrates in the body, which may help management of diabetes. In addition to lowering cholesterol levels and reducing the risk of coronary heart disease, researchers at the University of Toronto are finding that eating almonds may reduce the impact carbohydrate- rich food has on blood sugar levels. Preliminary data highlight that eating almonds along with carbohydrate-rich foods creates a slower rise in blood sugar, which may increase satiety and help to keep insulin levels from fluctuating too dramatically. More research into the effects of almonds on diabetes management and blood sugar levels is planned.

Learn more about Almonds at:
http://www.almondsarein.com/

Eat Tart Cherries to reduce your blood sugar 

Tart Bing Cherries and dark Grapes are great snack fruits

Okay, You had a great meal and for a while you were feeling great. Then for some reason you got an urge to eat again but you know if you do it will not be such a good thing because your blood sugar hasn't returned back to normal yet. Well if George Washington had known what we know today he wouldn't have been so fast chopping down that cherry tree. He would have nurtured it and ate these delicious fruits that may be of a great help in lowering total cholesterol, lowering blood sugar, less fat storage in the liver, lowering oxidative stress and increased production of a molecule that helps the body handle fat and sugar.
So go ahead and grab a handful of these tart bing cherries and satisfy that urge to eat. It may even help lower your blood sugar faster. And the taste is
so good. Tart Bing Cherries and dark grapes make a great snack to hold us over to the next meal and we can eat them without feeling any guilt because we know they will help us control our blood sugar.

Crock-Pot (Slow-cooker) recipes 

Enjoy your summer...let your crock-pot do the cooking while you play.

OK, OK, I'll admit I'm lazy but who isn't when the hot days of summer are approaching? I want to be out doing things not cooped up in some hot kitchen every night trying to get a decent meal on the table. So I have put my crock-pot to work so I wont have to worry about what's for dinner every night. Throughout this lens you will find lots of crock-pot recipes and I add more when I find one that we (diabetics) can eat. I hope you enjoy them as much as I do.

Spiced Chicken and Vegetable Soup

Ingredients:

1 pound skinless, boneless chicken thighs or breast
1 1/2 cups frozen whole kernel corn (see tip)
3/4 cup chopped red-skinned potato (1 large)
1/2 cup chopped onion (1 medium)
1/2 cup chopped celery (1 stalk)
3 tablespoons Dijon-style mustard (optional)
1/4 teaspoon black pepper
1/8 teaspoon garlic powder(optional)
2 1/2 cups vegetable juice
1 14-ounce can reduced-sodium chicken broth

Instructions:

Cut chicken into small bite-size pieces.

In a 3 1/2- or 4-quart slow cooker combine chicken, corn, potato, onion,
celery, mustard, pepper, and garlic powder.
Pour vegetable juice and chicken broth over mixture in cooker.
Gently stir once.
Cover and cook on low-heat setting for 8 to 10 hours or on high-heat
setting for 4 to 5 hours.

Big Smile Tips:
1. To lower the carbohydrates substitute another vegetable for the corn
and/or the potatoe e.g, squash, carrots, cabbage, turnip,
or any low carb vegetable of your liking.

2. Soak cut potatoes in water for 15 minutes or more to get rid of the starch.
Rinse until water is clear.

Serves 6

Carbohydrate: 21g

Crock-pot Italian Chicken Parmesan 

Add a salad and a side dish for one great meal

When you have other fun things to do you can always count on your crock-pot to do the cooking while you are away from home. So go enjoy the nice warm days of spring. Your family wont even know that you didn't spend hours making this great tasting chicken. If you don't tell I certainly wont.

Time to Prepare: 15 minutes
Time to Cook: 8 hours
Number of servings: 8

Ingredients:

2 pounds boneless skinless chicken breasts

2 cans undrained 14.5 oz can diced tomatoes

1 cup sliced mushrooms

1 tsp thyme

1 tsp oregano

1 tsp parsley flakes

1 tsp basil

4 cloves minced garlic

1 tbsp minced onion

3/4 cup white wine

1 8 ounce can tomato sauce

1 16 ounce package firm noodles

2 cups shredded parmesan cheese (or less, adjust to your taste)

Instructions:

Spray crockpot with cooking spray.
Place chicken in crockpot.
Pour 2 cans of diced tomatoes over chicken.
Spread mushrooms evenly over all.
In a small bowl, combine remaining ingredients, pour over chicken and mushrooms.
Cover and cook on low 8 hours or high 4 hours.
Cook noodles as directed.
Shred chicken, stir noodles into crockpot, serve sprinkled with Parmesan cheese.

Notes: To keep our blood sugar from spiking use Dreamfields pasta.
You will find a coupon for $1.00 off above in the introduction.

Crock-pot Bar-B-Q Ribs 

Easy, fall-off the bone ribs

Ingredients:

3 lbs pork (or beef) ribs
salt
pepper
1 jar barbecue sauce (or your own home-made)
1 onion, diced

Directions:

Dice up the onion, add to crock pot.
Rub the ribs with salt and pepper, add to crock pot.
Dump Bar-B-Q sauce on top.
Cook on low setting for 8-10 hours.

Tip: Be careful when removing from cooker the meat will FALL OFF THE BONE!
Use a low-carb B-B-Q Sauce to lower the carbs. This recipe is using regular B-B-Q Sauce, i.e., Masterpiece.

Look for the recipe for oven fries on this lens, they sure taste good with these ribs.

Carbs per serving: 18.7
I reduce the carbs by making my own Bar-b-q sauce and leaving out the sugar. You can adapt your favorite recipe by substituting the sugar with an artificial sweetener like Splenda or Altern.

Easy Oven Fries 

These easy oven fries goes well with your crock-pot ribs.

Try these easy oven fries with your special herbs or seasoning. It easy to change the taste to just the way you and your family like them.

INGREDIENTS:

* nonstick vegetable oil cooking spray
* 4-5 large baking potatoes cut into 1/4 strips (see Tip)
* seasoning blend, your choice

PREPARATION:

Preheat oven to 450°.
Spray cookie sheet with nonstick spray.
Toss potatoes with seasoning choice. Put on a baking sheet and bake for 20 to 30 minutes, turning every 10 minutes so they brown evenly.

Tip: To lower the carbs slice red potatoes into shoestring thickness and soak in warm water for 15 minutes then rinse until water is clear to get rid of some of the starch.
This is another recipe that I did not put a carb count on because I don't know what type of potatoes you will use. But remember the starch in potatoes is what turns into sugar after eating so go light on the serving.

Crock-Pot Poached Salmon 

So easy and tasty you'll want to serve this often

I have heard so many people say "I don't like Salmon", then when they get a taste of salmon cooked like this they soon change their mind and start eating more of it. Not only is it healthy it is sooo easy and fast to fix. Look for more Salmon recipes on this lens.

Ingredients:

1 1/4 lb salmon fillet
1 tsp chopped chives
1/2 cup chopped celery
1 bay leaf
1/4 tsp onion powder
1/2 tsp salt
1/2 cup apple juice (see note)
1/2 cup water
1 Tbs lemon juice

Instructions:

Lay salmon fillets in crockpot.
Sprinkle chives, celery and bay leaf beside salmon.
Stir remaining ingredients together in bowl. Pour over salmon.
Cover and cook on Low for 3-4 hours or on High for 2 hours.
Cook until salmon flakes with fork. Discard bay leaf.

Tip: Wild samon is the best type of salmon to eat.
Wild Salmon is a great source of Omega 3 Oils,
eating 2 to 3 servings a week is good for the heart.

Note:
Since different brands of apple juice have different amounts of carbs you will
have to check which one is best for you. This is where the carbs will be coming from
in this recipe. If you omit the apple juice the carb count will only be a trace amount,
not enough to count.

Crock Pot Savory Rosemary Chicken 

Easy to make Crock Pot recipe

Ingredients:

Chicken (breasts, legs, thighs, whole, any type you want)
1/2 cup Vermouth (dry)
Sprig of Rosemary
Salt & Pepper

Cooking Instructions:
Salt & pepper your chicken to taste, place in crock pot & pour vermouth over.
Place sprig of Rosemary on top. Turn on LOW for 5-8 hours.

Serving Suggestions:
This chicken is good served with brown rice and green beans
You don't need much Vermouth, just for flavor, the chicken will cook in any amount.

:) Tip:
You can use frozen chicken. To get the golden look just pop the chicken under the broiler for a few minutes.

Carbohydrates= trace amount, not enough to count

Crock Pot Pepperoncini Pot Roast 

Add a low-carb veggie or two and make this a meal.

Ingredients:

5 lbs Roast
24-oz. jar of Greek salad peppers (pepperoncini)
Garlic (see tip)

Instructions:

Place the roast into Crock Pot.
Dump entire jar of peppers and liquid over it.
Cook all day on low, about 10 hours or 5 to 6 hours on high

;) Tips:
1. Original recipe calls for garlic slivers in slits in roast
but you can use chopped garlic.

2. If you use the 32 oz. jar of peppers you get lots more gravy and yummy peppers!

3. The vinegar in the peppers breaks down the fibers in the meat
so you can use the cheapest cuts and it will still be tender.

Serves: 10
Carbohydrates Per Serving: 3g

Lowering glucose tip:
Apple Cider Vinegar helps lower blood sugar and helps you to lose weight.
2 teaspoons of ACV in a glass of water in the morning and at night
is the recommended dosage.

Crock-pot Lasagna 

Yes, it is just as good as when baked in an oven.

Lasagna in a crock-pot? Yes, and it is just as tasty as when baked in the oven. I told you earlier that I was not the type of person to spend time in the kitchen if I could help it. I love to eat but my time outside or doing other things has helped me to adapt lots of my favorite recipes to cooking them in my crock-pot. It not only frees me from working in the kitchen it also helps save money by NOT using my oven.

Crock-pot Lasagna

Time to Prepare: 20-25 minutes
Time to Cook: 6-8 hours on low
Number of servings: 6

Ingredients:

1 I/2 lbs Italian (turkey, chicken, or beef) sausage
2 medium chopped onion
1 large 29 oz jar spaghetti sauce
2 tsp Italian seasoning mix
1/2 tsp oregano
1 tbsp minced onion
1/4 tsp dried thyme
1 15 ounce container part skim ricotta cheese
1 cup shredded parmesan cheese
3 cups shredded mozzarella cheese
12 uncooked lasagna noodles

Instructions:
Spray slow cooker with cooking spray.
In large skillet, cook sausage and onion over medium heat until sausage is no longer pink.
Drain. Add sauce and seasonings, mix well, reduce heat to low.
In bowl, combine ricotta cheese, parmesan cheese, and 2 cups of the mozzarella cheese.
Spoon 1/4 of sausage mixture into slow cooker, top with noodles, broken to fit.
Top with half of cheese mixture, then 1/4 sausage mixture and noodles.
Make another layer of cheese, sausage, and noodles, then finish with remaining sausage mixture.
Cover and cook on low 6-8 hours (high 3-4 hours).
Sprinkle with remaining mozzarella cheese, cover and cook 15 minutes until cheese is melted.

Notes: Once again we use Dreamfields pasta to keep our blood sugar from spiking...
Get your $1.00 off coupon above in the introduction.

Notice: I did not put a carb count with this recipe because it would not always be the same. It depends on what type or brand of spaghetti sauce you use as well as the meat and pasta.

Got a Chocoate Craving? 

The right chocolate may even be good for you!

Chocolate and Diabetes

Craving chocolate, but not sure if you should indulge? The American Diabetes Association says it's OK to give into temptation every once in a while even if you are diabetic. Consider these healthier ways to satisfy your taste for this treat without sabotaging your blood sugar control. Dark or bitter chocolate is a better option than milk chocolate, which is higher in dairy fat. The ADA also suggests low-fat frozen yogurt or chocolate graham crackers. Angel food cake, strawberries and chocolate syrup are a good option as well: The syrup contains sugar, but it is almost fat free, which the ADA says is actually the worst part of most candies for diabetics. When enjoying an occasional chocolate treat, be sure to count it as a carbohydrate in your dietary plan. Sometimes one little square of simi-sweet chocolate melting slowly in your mouth will get rid of this craving.

Crock -Pot Vegetable Soup 

Use any vegatables you like that are low in carbohydrates

Ingredients:

16 oz bag of frozen mixed vegetables(green beans, green peas, carrots, corn)

3/4 cup chopped red-skinned potato(1 large)(see tip)

1/2 cup chopped onion (1 medium)

1/2 cup chopped celery (1 stalk)

1/4 teaspoon black pepper

2 1/2 cups vegetable juice

1 14-ounce can reduced-sodium chicken broth

Instructions:

In a 3 1/2- or 4-quart slow cooker combine all ingredients. Gently stir once.

Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.

:) Tips:
To lower the carbohydrates: Soak cut potatoes in water for 15 minutes or more to get rid of the starch.
Rinse until water is clear.

Serves 6

Carbohydrate: 15 g

Artichoke, Spinach and Ham Deviled Eggs 

For a quick snack or for parties

These deviled eggs are just what you need when you feel that little hunger twinge coming on or you can serve them at your next party. Your guest will be asking for this quick and delicious recipe so be prepared...don't say I didn't warn you!

Ingredients:

4 Hard-cooked eggs, peeled

1/3 Cup spinach and artichoke dip

2Tbsp. garlic and herb spreadable cheese

1 Slice Virginia ham, finely chopped

Paprika (optional)

Fresh chopped chives (optional)

Hot pepper sauce (optional)

Instructions

Cut eggs in half crosswise (not lengthwise as commonly instructed for deviled eggs) to produce 2 round halves. Trim a little off the more pointed end of each half so that they will sit flat on serving dish.

Carefully remove yolks from egg halves and mash in a bowl with a fork.
Add dip, cheese and hot pepper sauce, if desired; mix until smooth.

Add chopped ham and stir until well combined.
Spoon mixture evenly into egg whites.

Garnish with paprika and chives, if desired.
Cover and refrigerate until ready to serve.
Serve chilled.

Nutrition Facts
Serving Size 2 halves
Amount Per Serving

Calories 162
Fiber 1g
Calories From Fat 107
Sugars 2g
Total Fat 12g
Protein 10g
Saturated Fat 5g
Carbohydrates 4g
Cholesterol 248mg
Potassium
Sodium 300mg
Sodium Extra 13mg
True carbs=3g

Olive Garden Italian dressing. 

So good you don't need crackers or bread

Use this dressing on your favorite salad mix.

Make your salad a meal by adding some grilled chicken or shrimp.

I love eating out, especially at the Olive Garden. The one thing I like is their great tasting garden salad. The tangy Italian dressing is awesome. It took me over a month of asking to get their famous Italian Dressing recipe.
Here it is for all of you Olive Garden fans.

Pour this dressing on your salad then toss lightly just before serving.
It seems to taste better if left sitting over night so the flavors can mingle.

1/2 cup white or red wine vinegar
1/3 cup water
1/3 cup vegetable oil or olive oil
1/4 cup light corn syrup
2 1/2 tablespoons grated Romano cheese
2 tablespoons dry pectin (used to thicken jelly)
2 tablespoons beaten egg or egg substitute
1 1/4 tsp. salt
1 tsp. lemon juice
1/2 teaspoons minced fresh garlic or 1 tsp. garlic powder
1/4 teaspoons dried parsley flakes
pinch of oregano
pinch of crushed red pepper flakes, or to taste

Combine all of the ingredients with a mixer on medium speed for 30 seconds -Or- in a blender on low speed for 30 seconds -Or- use a wand mixer on low speed for 30 seconds. Chill at least 1 hour.

Yes, there are a few carbs in this dressing but it's such a small amount we can't even count them, but to be on the safe side when counting your daily intake of carbs add 1 if you eat a big helping of this salad dressing on your salad.

Frappuccino--- NO It's not Starbucks! 

Great healthy drink to start a busy day. Recipe donated from friend at Mylot

Frappuccino (mocha/coffee)

In blender:

Add Ice, 1 cup of ice cubes(depending on size)

1Tbs. of Splenda (or your favorite sweetener)

1 Tbs of pure cocoa

2 tsp. of vanilla extract (or sugar free vanilla syrup)

1/4 cup of fresh brewed strong coffee

the secret ingredient TOFU about 1/5 of a 14oz pkg.

1 Tbs. of ground flaxseed or(flaxseed oil).

Blend on high.

Enjoy!!

By the way, the whole drink has only 2 carbs.

Quick Low-Carb Snack Ideas 

Try one of these when you feel the urge to eat....

1. Sliced turkey breast, roast beef, chicken breast or ham wrapped around celery sticks

2. Sliced avocado salad dressed with olive oil and a teaspoon of balsamic vinegar

3. Quarter-cup roasted almonds

4. Cup of roasted peanuts in the shell

5. Four large boiled shrimp with sugar-free cocktail sauce

6. Two cups sugar-free gelatin topped with whipped cream

7. Hard-boiled eggs

8. Half an apple (cut-up into 4 slices) with 1 tbs Peanut Butter

9. One small banana or 1/2 large banana

10. One cup popcorn

11. 1/2 cup raw broccoli with 2 tbs ranch dressing

12. 1/2 cup raw carrots with 2 tbs ranch dressing

13. 12 cherries

14. 1/2 cup cottage cheese

15 One cup cubed watermelon

Pinwheel Appetizers 

Can be used for Appetizers or Snack

These delicious appetizers can be made way ahead;
the longer they sit in the refrigerator, the more the flavors will blend.

Yield: 36 servings
Serving size: 1 pinwheel appetizer

Ingredients:

3 cups cooked brown wild rice

1 package (8 ounces) nonfat cream cheese

1/3 cup grated Parmesan cheese

1 teaspoon dried parsley flakes

1/2 teaspoon garlic powder

1/2 teaspoon Dijon-style mustard

2 to 3 drops hot pepper sauce (optional)

3 (12-inch) soft flour tortillas (low-carb)

2-1/2 ounces thinly sliced corned beef

9 fresh spinach leaves

Instructions:

1. Combine cooked wild rice, cream cheese, Parmesan cheese, parsley, garlic powder, mustard, and pepper sauce. Spread evenly over tortillas, leaving 1/2-inch border on one side of each tortilla.

2. Place a single layer of corned beef over the rice and cheese mixture. Top with layer of spinach. Roll each tortilla tightly toward 1/2-inch border. Moisten border of tortilla with water; press to seal roll.

3. Wrap tightly in plastic wrap. Refrigerate several hours or overnight. Cut into 1-inch slices to serve.

Calories 37
Calories from fat 21%
Total fat 1 g
Saturated fat <1 g
Cholesterol 4 mg
Carbohydrates 5 g
Fiber <1 g
Protein 2 g
Sodium 91 mg

Min-Burgers 

Serve as appitizer or Snack

Yield: 16 servings
Serving size: 1 mini burger

Ingridents

1 pound ground chicken

1/4 cup Italian-style dry bread crumbs

1/4 cup chili sauce

1 egg white

1 tablespoon white Worcestershire sauce

2 teaspoons Dijon mustard

1/2 teaspoon dried thyme

1/4 teaspoon garlic powder

32 thin slices plum tomatoes (about 3 medium)

1/2 cup sweet onion slices (about 1 small)

16 slices cocktail rye or pumpernickel bread

Mustard (optional)

Pickle slices (optional)

Snipped chives or green onion tops (optional)

Instructions

1. Preheat oven to 350°F. Combine chicken, bread crumbs, chili sauce, egg white, Worcestershire sauce, mustard, thyme, and garlic powder in medium bowl. Form mixture into 16 patties.

2. Place patties in 15x10-inch jelly-roll pan. Bake, uncovered, 10 to 15 minutes or until patties are no longer pink in center.

3. Place 2 tomato slices and 1 onion slice on each bread slice. Top each with 1 patty; add dollops of mustard, pickle slices, and chives, if desired.

Calories 74
Total fat 2 g
Saturated fat 1 g
Cholesterol 14 mg
Carbohydrates 7 g
Fiber 1 g
Protein 6 g
Sodium 149 mg
True carbs=6g

Spicy Hot Chicken Tenders 

Great Appitizer or Snack

Yield: 10 servings
Serving size: about 2 chicken tenders
plus 1-1/2 tablespoons dipping sauce

Ingredients

3 tablespoons Louisiana-style hot sauce

1/2 teaspoon paprika

1/4 teaspoon ground red pepper

1 pound chicken tenders

1/2 cup fat-free blue cheese dressing

1/4 cup reduced-fat sour cream

2 tablespoons crumbled blue cheese

1 medium green or red bell pepper, cut lengthwise into 1/2-inch strips

Instructions

1. Combine hot sauce, paprika, and ground red pepper in small bowl; brush on all surfaces of chicken. Place chicken in greased 11x7-inch baking dish. Cover; marinate in refrigerator 30 minutes.

2. Preheat oven to 375°F.

3. Bake, uncovered, about 15 minutes or until chicken is no longer pink in center.

4. Combine blue cheese dressing, sour cream, and blue cheese in small serving bowl. Serve dip with chicken and bell pepper.

Note: With just a few easy changes, this favorite appetizer is updated to fit into today's healthy eating plan. Chicken tenders are marinated in hot sauce and then baked, rather than fried, in this low-fat version. Cool off these spicy chicken chunks by dunking them in the low-fat blue cheese dressing.

Calories 83
Total fat 2 g
Saturated fat 1 g
Cholesterol 27 mg
Carbohydrates 5 g
Fiber N/A
Protein 9 g
Sodium 180 mg

Cheesy Pecan/(Walnut) Quesadillas 

Start to finish: 15 minutes, Makes 4 servings

3oz Brie cheese, chopped (about 1/4 cup)
(2) 8 to 9 inch flour tortillas
2 Tablespoons toasted chopped pecans (or walnuts)
2 Tablespoons snipped fresh Italian parsley
Dairy sour cream

Sprinkle cheese over half of each tortilla. Top with nuts and parsley. Fold tortilla in half, pressing gently.In a lightly greased 10 inch skillet or on greased griddle cook quesadillas over medium heat 2 to 3 minutes or until lightly browned, turning once. Cut into wedges. Serve with sour cream.

Nutrition facts per serving: 170 calories, 12g total fat, 27mg chol., 202mg sodium, 9g carbs., 0g fiber, 6g protein

TIP: reduce the carbs more by using Tam-X-ico's(brand name)low carb tortillas, only 5g carbs each.

Cheese Puffs 

Prep time: 30 minutes, Bake time: 12 minutes, Makes: 32 Puffs

(1) 3oz pkg. cream cheese, softened
1 egg yolk
1 teaspoon lemon juice
1 teaspoon snipped fresh chives
1/2 cup shredded white cheddar cheese (2 oz)
2 slices bacon, crisp-cooked, drained and crumbled
(1) 17 1/4 oz pkg. (2 sheets) frozen puff pastry,thawed
Dash black pepper
Milk

Preheat oven to 400 degrees F. For filling, in a small mixing bowl combine cream cheese, egg yolk, lemon juice, chives, and black pepper. Beat with mixer on med. speed until nearly smooth. Stir in cheddar cheese and bacon.
On a lightly floured surface, roll one of the pastry sheets to a 12 inch square. Cut into 16 - 3 inch squares. Top each square with about 1 teaspoon of the filling. Brush edges with milk. Fold in half diagonally. Seal edges by pressing with tines of fork. Place on ungreased baking sheet. Repete with remaining pastry sheet and filling. Bake for 12 to 15 minutes or until golden brown. Serve warm.

Nutrition Facts per serving: 87 calories, 7g total fat, 12 mg chol., 83mg sodium, 6g carbo. 0g fiber,
1g protein

Creamy Cheese Spread 

Start to finish 15 minutes, Makes 10 servings

2 cups shredded brick cheese (8 oz)
(1) 8oz tub cream cheese with chives and onion
1/2 teaspoon bottled hot pepper sauce
Party rye bread, Pumpernickle bread, crisp crackers or bagel chips

Bring cheeses to room temperature. In a medium bowl beat the cheeses and hot pepper sauce with mixer on medium speed until mixture is nearly smooth. Serve with bread, crackers or bagel chips.

Nutrition facts per serving
94 calories, 6g total fat, 18 mg chlo., 154mg sodium, 5g carbs, 1g fiber, 3g protein
True 4g carbs

Stuffed Celery Bites 

Start to finish 30 minutes, Makes 8 servings

Nonstick cooking spray
2 Tablespoons pine nuts
1 clove garlic, minced (optional)
8 stalks of celery, washed and dried
(1) 8oz tub cream cheese
1/4 cup shredded Italian cheese blend (about 1 oz)
2 Tablespoons dry-roasted shelled sunflower seeds

Lightly coat a skillet with nonstick cooking spray.
Add pine nuts and garlic. Cook over medium heat for 3 to 5 minutes or until nuts are golden brown, stirring frequently. Set aside.
Remove tops and wide base from celery. Using a vegetable peeler, remove two thin strips from the rounded side of the celery. Creating a flat surface.
In a small bowl stir together the cream cheese and Italian cheese blend. Spread or spoon cheese mixture into celery. Cut each filled stalk of celery into 2 inch pieces, Sprinkle half the pieces with the pine nut mix and half with sunflower seeds.

Nutrition facts per serving: 132 calories, 13g total fat, 31mg chol.,152mg sodium, 3g carbs, 1g fiber,
4g protein True carb count 2g carbs.

TIP: for fast bites use crunchy peanut butter in celery

Artichoke Dip with Pretzels 

Start to finish 10 minutes, Makes 40 servings

(1) 14oz can artichoke hearts,drained and finely chopped
(1) 8oz carton dairy sour cream
1/2 cup bottled chunky blue cheese salad dressing
1/4 cup snipped chives or finely chopped green onion tops
Large pretzel sticks or rods, small pretzel knots or Melba toast rounds

In a medium bowl stir together the artichoke hearts, sour cream, salad dressing and chives(or onion tops)
Transfer to serving bowl. Serve with pretzels or melba toast for dipping.

Nutrition facts per serving
31 calories, 3g total fat, 4mg chol.,56mg sodium,
1g carbs, 0g fiber, 1g protein

Fresh Fruit Dip 

Start To Finish 15 Minutes, Makes 6 Servings

(1) 8oz. carton vanilla low-fat yogurt

1/4 cup unsweetened applesauce

1/8 tsp. ground cinnamon, nuteg, or ginger

3 cups assorted fresh fruit such as pineapple chunks, strawberries, apple slices, and/or peach slices

In a small bowl stir together the yogurt, apple sauce and cinnamon. To serve, spear fruit with decorative picks and dip into yogurt mixture.

Nutrition facts per serving:
27 calories, 0g total fat, 1mg cholesterol, 9mg sodium, 6g carbohydrates,, 0g fiber, 1g protein

Onion Dip 

Prep time = 15 minutes, cook time = 21 minutes, makes 8 servings

2 cups onions, peeled, halved and coarsly chopped.
(about 1+ 1/3lbs.)
1/2 teaspoon salt
2 Tablespoons cooking oil
2 teaspoons snipped fresh sage
1/3 cup dairy sour cream
2 Tablespoons grated Parmesan cheese
2 Tablespoons finely chopped red onion
Potato chips or American cracker bread broken into serving size pieces.

In large skillet cook the 2 cups of onions and salt in hot oil, uncovered, over medium-low heat about 20 minutes or until very soft and slightly browned, stirring occasionally.
Stir in sage, Cook 1 minute more. Remove from heat; stir in sour cream and Parmesan cheese. Transfer to serving dish. Sprinkle with red onions. Serve with potato chips or cracker bread.

Nutrition Facts per serving: 69 calories, 6g total fat, 5mg chol., 174 sodium, 4g carbohydrates,1g fiber, 1g protein True carbos=3g

Spinach Artichoke Dip 

Prep Time: 20 Minutes Makes:4 cups Servings: 16 quarter-cup appetizer portions

One (16 ounces) package chopped frozen spinach
One (9 ounces) package frozen artichoke hearts, thawed
8 ounces 1/3 less fat plain cream cheese
8 ounces fat-free plain cream cheese
1/4 teaspoon salt
1/2 cup finely grated Parmesan cheese
1/4 cup plain bread crumbs
1 tablespoon balsamic vinegar
1-1/2 teaspoons garlic powder
1/4 teaspoon freshly ground black pepper
1 cup (8 ounces) Homemade Vanilla Glucerna® Shake

Directions:

1. Preheat the oven to 350 degrees F. Lightly mist a shallow ovenproof dish with nonstick vegetable oil spray.

2. Place the spinach in a microwave-safe container. Microwave the spinach on high for 1 to 2 minutes. Allow spinach to cool for several minutes. Place the cooled spinach in several layers of paper towels or a clean cotton towel and squeeze out the water.

3. Transfer the spinach to a cutting board and chop finely. Place the artichokes in several layers of paper towels or a clean cotton towel and squeeze out the water. Transfer the artichoke pieces to a cutting board and chop coarsely.

4. In the bowl of an electric mixer, combine the cream cheese, salt, Parmesan cheese, bread crumbs, vinegar, garlic powder, and pepper, and mix on medium speed until smooth. Reduce the speed to low and slowly pour in the Glucerna Shake. Add the spinach and artichoke and fold in by hand.

5. Spoon the mixture into the prepared pan, cover with parchment paper and then a piece of aluminum foil, and bake for 40 minutes.

6. Serve warm with raw vegetables such as zucchini sticks, red pepper strips cut 1-1/2 inches wide, broccoli, and toasted pita chips.

Carb Choices

1/2 Carb Choice

Diabetes Exchanges

1/2 starch, 1 lean meat, 1/2 fat

Nutrition Facts:

Amount Per Serving

Calories 90 %Daily Value*
Calories from Fat 40

Total Fat 4.5g 7%
Saturated Fat 2.5g 13%
Cholesterol 15mg 5%
Sodium 340mg 14%
Total Carbohydrate 7g 2%
Dietary Fiber 2g 7%
Sugars 1g
Protein 7g

Quinoa 

Clockwise from top left: Red quinoa, barley, white quinoa and millet are good true whole grains to work into your diet.

QUINOA (keen-wah) This is a small, round, quick-cooking grain somewhat similar in color to sesame seeds. It's nutritional and an excellent source of low GI carbs, fiber and protein. It is rich in B vitamins and minerals including iron, phosphorus, magnesium and zinc. You can also buy quinoa flakes and quinoa flour, but GI of these products has not yet been published. But we're still looking...

Basic Recipe for Quinoa

This light and wholesome grain may be prepared quickly and easily with this basic method.

2 cups water
1 cup quinoa
Place quinoa and water in a 1 1/2 quart saucepan and
bring to a boil.
Reduce to a simmer, cover, and cook until all of the water is absorbed (about 15 minutes).
You will know that the quinoa is done when all the grains have turned from white to transparent, and the spiral-like germ has separated.

Tip: It is important to rinse quinoa thoroughly before cooking. The grains have a bitter-tasting coating designed by nature to discourage hungry hordes of birds.

* Substitute quinoa for rice, couscous, cracked wheat or barley in soups, stuffed vegetables, salads, stews and even in a 'rice' pudding.

* For a richer flavour, toast quinoa (but don't let it burn) in a dry pan for a minute or two before cooking.

GI= 51
Makes 3 cups.
Learn more about diabetes and the GI diet at
Living with Type 2 Diabetes

Quinoa a Tasty Hot Breakfast Cereal 

Hot Breakfast Cereal

Bring 2 cups water to a boil, add 1 cup quinoa, reduce heat, simmer 5 minutes.
Add 1/2 cup thinly sliced apples, 1/3 cup raisins, 1/2 tsp cinnamon and simmer until water is absorbed.
Serve with milk or cream and sweeten to taste with honey or brown sugar.

Tip: Use Splenda in place of honey or sugar.

Breakfast Quinoa 

Try with different fruits or with cinnamon

1 cup cooked quinoa (see cooking instructions above)
1/2 cup milk or vanilla soy milk
2 Tbsp. chopped pecans
2 Tbsp. chopped dried dates
2 Tbsp. dried cranberries
1-2 tsp maple syrup

Put quinoa in a microwaveable bowl and add milk or soy milk.
Microwave on high for 2-3 minutes or until hot.
Top with fruit and nuts, and drizzle with maple syrup to taste.
Tip: Quinoa has a sweet, nutty taste, and if you use flavored soy milk, you may not need the full amount of maple syrup for flavouring.

Tomato & Ham Breakfast Melt 

Easy to prepare Prep time 15 min. Makes 1 serving

High Fiber | Low Cholesterol | High Calcium | Healthy Weight

Use thin sliced whole wheat bread to reduce the carbohydrates even more.

2 slices thin multigrain bread, toasted
4 thin slices tomato
4 thin slices ham
2 slices reduced-fat Cheddar cheese

Top toasted bread with tomato, ham and cheese. Toast in a toaster oven or under the broiler until the cheese is melted.

NUTRITION INFORMATION: Per serving: 299 calories; 10 g fat; 48 mg cholesterol; 25 g carbohydrate; 31 g protein; 7 g fiber; 1,129 mg sodium; 522 mg potassium. Nutrition bonus: Calcium (30% daily value), Selenium (25% dv), Zinc (24% dv), Vitamin C (20% dv), Magnesium (17% dv), Iron & Vitamin A (15% dv).
18 g true carbohydrates

Tip: If you want you can add 1 fried egg after toasting.

Easy Breakfast Bake (crowd size) 

Good enough for the whole family & friends

Ringing the breakfast bell has never been easier! Enjoy all the traditional tastes of breakfast in one easy pie.

Prep Time:20 min
Start to Finish:1 hr 10 min
Makes 12 servings

2 packages (12 oz each) bulk pork sausage
1 medium bell pepper, chopped (1 cup)
1 medium onion, chopped (1/2 cup)
3 cups frozen hash brown potatoes
2 cups shredded Cheddar cheese (8 oz)
1 cup Original Bisquick® mix
2 cups milk
1/4 teaspoon pepper
4 eggs

1. Heat oven to 400ºF. Grease rectangular baking dish, 13x9x2 inches. Cook sausage, bell pepper and onion in 10-inch skillet over medium heat, stirring occasionally, until sausage is no longer pink; drain. Stir together sausage mixture, potatoes and 1 1/2 cups of the cheese in baking dish.
2. Stir Bisquick mix, milk, pepper and eggs until blended. Pour into baking dish.
3. Bake uncovered 40 to 45 minutes or until knife inserted in center comes out clean. Sprinkle with remaining cheese. Bake 1 to 2 minutes longer or just until cheese is melted. Cool 5 minutes.
High Altitude (3500-6500 ft) No changes.

Nutrition Information:

1 Serving: Calories 300; Total Fat 18g Cholesterol 115mg; Sodium 490mg; Total Carbohydrate 20g (Dietary Fiber 1g, Sugars 4g); Protein 15g Percent Daily Value*: Vitamin A 8%; Vitamin C 10%; Calcium 20%; Iron 6% Exchanges: 1 1/2

Do-Ahead Breakfast Bake 

So good the entire family will like this.

This is a weekend favorite--ham, potatoes, cheese and eggs combined in a simple, yet company-good casserole.

Prep Time:10 min
Start to Finish:4 hr 55 min
Makes:12 servings

1 cup diced fully cooked ham (6 ounces)
2 packages Betty Crocker® hash brown potatoes
1 medium green bell pepper, chopped (1 cup)
1 tablespoon instant chopped onion
2 cups shredded Cheddar cheese (8 ounces)
1 cup Original Bisquick® mix
3 cups milk
1/2 teaspoon pepper
4 eggs

1. Heat oven to 375ºF. Grease rectangular baking dish, 13x9x2 inches.
2. Layer ham, potatoes, bell pepper, onion and 1 cup of the cheese in baking dish. Stir Bisquick mix, milk, pepper and eggs until blended. Pour into baking dish; sprinkle with remaining cheese. Cover and refrigerate at least 4 hours but no longer than 24 hours.
3. Bake uncovered 30 to 35 minutes or until light golden brown around edges and cheese is melted. Let stand 10 minutes.

Nutrition Information:

1 Serving: Calories 240 Total Fat 12 g Cholesterol 105 mg; Sodium 620 mg; Total Carbohydrate 19 g (Dietary Fiber 1 g); Protein 14 g Percent Daily Value*: Vitamin A 8 %; Vitamin C 10 %; Calcium 20 %; Iron 6 % Exchanges: 1 Starch; 1/2 Milk; 1 Medium-Fat Meat; 1 Fat

Apple Orange Syrup (makes 8 servings) 

Ready in 5 minutes,

INGREDIENTS
1 tablespoon cornstarch
1 cup apple juice
1/3 cup orange juice
DIRECTIONS
In a saucepan, stir cornstarch and juices until smooth.
Bring to a boil; boil and stir for 2 minutes.

Nutritional Analysis: One serving (2 tablespoons) equals 23 calories,
trace fat (0 saturated fat), 0 cholesterol, 1 mg sodium, 6 g carbohydrate,
0 fiber, trace protein. Diabetic Exchanges: 1/2 fruit.

Multi-Grain Waffles 

TOTAL TIME: 45 minutes, Makes 8 servings, 2 waffles each

Traditional waffles are a butter-laden, high-carb indulgence, but they make the transition to good fats and smart carbs beautifully, yielding crisp, nutty-tasting waffles with all the sweet pleasure of the original. The batter can also be used for pancakes.

EASE OF PREPARATION: Moderate

2 cups buttermilk
1/2 cup old-fashioned rolled oats
2/3 cup whole-wheat flour
2/3 cup all-purpose flour
1/4 cup toasted wheat germ or cornmeal
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
2 large eggs, lightly beaten
1/4 cup packed brown sugar(or use Splenda brown sugar sub.)
1 tablespoon canola oil
2 teaspoons vanilla extract

1. Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.
2. Whisk whole-wheat flour, all-purpose flour, wheat germ (or cornmeal), baking powder, baking soda, salt and cinnamon in a large bowl.
3. Stir eggs, sugar, oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened.
4. Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about 2/3 cup for an 8-by-8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter.

NUTRITION INFORMATION: Per serving: 188 calories; 4 g fat (1 g sat, 2 g mono); 55 mg cholesterol; 30 g carbohydrate; 8 g protein; 3 g fiber; 328 mg sodium.
Nutrition bonus: 144 mg calcium (14% dv).
2 Carbohydrate Servings
True carbs: 27g
Reduce carbs even more ...use Splenda brown sugar substitute

MAKE AHEAD TIP: Wrap any leftovers individually in plastic wrap and refrigerate for up to 2 days or freeze for up to 1 month. Reheat in a toaster or toaster oven.

Tostada Waffles 

Prep time:10 min. ,Start to finish 15 min. 10 servings (2 each)

Cross the border to a new waffle! Topped with tostado fixin's, these waffles can be served morning, noon or night.

2 cups Original Bisquick® mix
1 1/3 cups milk
2 tablespoons vegetable oil
1 egg
1 can (4.5 ounces) Old El Paso® chopped green chiles, drained
1 teaspoon chili powder
1 pound lean ground beef
1 envelope (1.25 ounces) Old El Paso® taco seasoning mix
6 cups finely shredded lettuce
1 cup shredded Cheddar cheese (4 ounces)
2 medium tomatoes, chopped (1 1/2 cups)
1 1/2 cups sour cream
2 medium green onion, sliced (2 tablespoons)

1. Heat waffle iron; grease with shortening if necessary (or spray with cooking spray before heating). Stir Bisquick, milk, oil and egg in large bowl until blended. Stir in chilies and chili powder.
2. Pour about 1/2 cup batter onto center of hot waffle iron. (Waffle irons vary in size; check manufacturer's directions for recommended amount of batter.) Close lid of waffle iron. Bake about 5 minutes until steaming stops and waffle is golden brown. Carefully remove waffle. Repeat with remaining batter.
3. While waffles are baking, cook beef as directed on package of seasoning mix. Top waffles with beef and remaining ingredients.
(Total time will vary; cook or bake time is per batch.)

Nutrition Information:

1 Serving: Calories 370; Total Fat 24 g; Cholesterol 85 mg; Sodium 670 mg; Total Carbohydrate 23 g (Dietary Fiber 2 g); Protein 16 g
True carbs:21g

Asparagus Quiche 

An Anytime Recipe, Good Morning ,Noon, or Night

Asparagus Quiche
Submitted by: dlife
Source: dLife

Ingredients:3 Tbsp. margarine, melted
24 unsalted crackers, crushed
1 1/2 cups evaporated skimmed milk
1 cup egg substitute
1 tsp. dry mustard
1 tsp. Worcestershire sauce
1/8 tsp. ground nutmeg
Dash of freshly ground pepper
1 pound fresh asparagus, trimmed and cut into 1 1/2-inch pieces (about 21/2 cups)

Instructions:1. Preheat oven to 350 degrees.

2. Combine margarine and crackers; press mixture in bottom and up sides of a 10-inch pieplate. Bake for 5 minutes and set aside.

3. Combine milk, egg substitute, mustard, Worcestershire sauce, nutmeg and pepper; stir in asparagus. Pour mixture into prepared crust.

4. Bake for 30 to 35 minutes or until set. Let stand 10 minutes before serving.

Perfect as is, but I added some finely chopped onion and loved it that way.

Nutritional Information:
184 Calories;
18.7g Total Carbohydrate;
7.6g Total Fat;
1.2g Saturated Fat;
3mg Cholesterol;
291mg Sodium;
11.1g Protein;
1.2g Fiber
True carb count:17.5g

Lemon Blueberry Surprise Muffins 

Diabetics can enjoy desserts too!

Just because you are a diabetic doesn't mean you have to give up desserts. But be careful these Muffins are so good you will be tempted to eat more than one.

Ingredients:

# 3 egg
# 3 tablespoons oil
# 1/4 cup heavy cream
# 1 1/4 cups vanilla whey protein powder
# 2 teaspoons baking powder
# 1/3 cup low calorie sweetener(Splenda)
# 1/4 teaspoon cinnamon (optional)
# 1 tablespoon lemon rind
# 1/2 teaspoon orange rind
# 1/2 cup blueberry
# 3 ounces cream cheese, cut into 9 small cubes
# nonstick cooking spray

Directions

Preheat oven to 375 degrees. Line 9 muffin tins with paper liners or spray with non-stick spray. Combine the eggs, oil, and cream; stir to blend. Add the whey powder, baking powder, Splenda, cinnamon, lemon rind, and orange rind.

Stir until just combined. Do not over stir or muffins will be tough. Fold in the blueberries gently.

Spoon 1/2 the batter into the prepared muffin tins. Place a cube of cream cheese in the center of each. Fill with remaining batter, making sure batter goes completely over and around the cubes of cream cheese.

Bake at 375 degrees for 8 to 10 minutes, or until muffins spring back to the touch and no longer look moist on top. Serve warm.

Makes 9 muffins.

Amount Per Serving
Total Fat 12.0g
Saturated Fat 4.8g
Mono unsaturated Fat 4.2g
Polyunsaturated Fat 2.2g
Trans Fat 0.0g
Cholesterol 89mg
Sodium 134mg
Potassium 46mg
Total Carbohydrate 7.7g

Yummy Frosted Strawberry Cake 

A yummy Frosted Strawberry Cake is so good and pretty you can use it for a birthday cake or as a wedding cake...(serve this and save tiered wedding cake for the bride and groom)

Recipe makes 16 servings

Ingredients:

For the cake

* 8 egg white
* 1 1/4 cups canola oil
* 1 cup Splenda granular
* 2 teaspoons vanilla
* 2 cups all-purpose flour
* 2 teaspoons baking powder
* 2 teaspoons baking soda
* 1/2 teaspoon salt
* 1 lb strawberry

For the frosting:

* 1/2 cup shortening
* 1/2 cup butter
* 1/2 cup Splenda granular
* 1 teaspoon vanilla
* 1 tablespoon skim milk

Directions
For Cake

Preheat oven to 350 degrees F.
Spray pan and lightly flour

mix eggs, oil, Splenda, and vanilla.
mix in flour baking powder baking soda and salt.
stir in strawberries (cut in small pieces).
pour mixture in a pan and bake till toothpick comes out clean.

For icing.
mix shorting butter and vanilla
add Splenda.
spread on cooled cake and serve.

Nutrition
Amount Per Serving
Total Fat 29.5g
Saturated Fat 7.5g
Mono unsaturated Fat 14.4g
Polyunsaturated Fat 6.1g
Trans Fat 0.0g
Cholesterol 18mg
Sodium 344mg
Potassium 91mg
Total Carbohydrate 14.5g

Tip:To make your cake lower in carbs as well as a healthier cake substitute one cup of flour with whole wheat flour.

Double Chocolate Brownies 

For the Chocolate lover in you

Ingredients:

* cooking spray
* 1/4 cup butter
* 2/3 cup sugar, granulated(see tip)
* 1/2 cup water
* 1 teaspoon vanilla extract
* 1 cup flour, all-purpose
* 1/4 cup cocoa powder, unsweetened
* 1 teaspoon baking powder
* 1/4 cup chocolate chips, semisweet miniature
* 2 teaspoon sugar, powdered(see tip2)
* Pecan pieces, chopped walnuts, or sliced almonds(optional)

Preparation:

Preheat oven to 350°F. Lightly coat the bottom of a 9x9x2-inch baking
pan with nonstick cooking spray, being careful not to coat sides of pan.

In a medium saucepan, melt butter; remove from heat.
Stir in granulated sugar, the water, and vanilla.
Stir in flour, cocoa powder, and baking powder until combined.
Stir in chocolate pieces. (and nuts)
Pour batter into prepared pan.

Bake for 15 to 18 minutes or until a toothpick inserted near the center
comes out clean. Cool on a wire rack.
Remove from pan. Cut into 16 bars. Sprinkle with the powdered sugar.

Carbs per serving
17g

Tip: Use Splenda or Altern in place of the sugar,
Tip 2: Eat plain to reduce the carbs even more
Tip 3: Use a mixture of whole wheat and cake flour
for a lower carb count and a healthier brownie.

Pumpkin Pie 

A healthy treat for the whole family

Ingredients:

Pastry for single-crust pie (see tip)
1 can (16 ounces) pumpkin
1 can (12 ounces) evaporated fat-free milk
3 eggs
3/4 cup Splenda (artificial sweetener)
1 teaspoon vanilla
1 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
Light Whipped topping (optional)

Instructions:

Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge.

Beat pumpkin, evaporated milk and eggs in mixing bowl on medium speed of mixer until well combined. Blend in remaining ingredients. Pour over pastry shell.

Bake in preheated 400 degrees F oven 35 to 40 minutes or until knife inserted into center comes out clean.
Cool on wire rack.
Serve warm or at room temperature.
Garnish with light whipped topping, if desired.

Nutritional Information:
Per Serving:
176 calories;
7 g protein;
22 g carbohydrate;
7 g fat;
88 mg cholesterol;
236 mg sodium;
3 g fiber

True carbs=19

Tip: Reduce carbs by using whole wheat flour and making your own crust.

Doughnut Spiced Cake 

Great for that early morning snack

Yield: 10 servings
Prep time: 10 minutes
Bake time: 13 minutes
Serving size: 1 cake

Ingredients:

1 package (9 ounces) yellow cake mix

1/2 cup cold water

2 eggs

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

2 teaspoons powdered sugar(optional)(See Tip)

Instructions:

1. Preheat oven to 350°F. Grease and flour 10 mini (1/2 cup) Bundt pans.

2. Combine cake mix, water, eggs, cinnamon, and nutmeg in medium bowl. Beat with electric mixer at high speed 4 minutes or until well blended.

3. Spoon about 1/4 cup batter into each prepared Bundt pan. Bake 13 minutes or until toothpick inserted near center comes out clean and cakes spring back when lightly touched.

4. Cool in pans on wire rack 5 minutes. Remove cakes from pans. Serve warm or at room temperature. Sprinkle with powdered sugar just before serving.

Calories 127
Total fat 4 g
Saturated fat 1 g
Cholesterol 43 mg
Carbohydrates 21 g
Fiber <1 g
Protein 2 g
Sodium 182 mg

Tip: Use Splenda Powdered Sugar or eat plain to reduce the carbs. Remember the cinnamon will also help to control the sugar spikes.

Orange Dream Cheesecake 

This is a dream come true for all diabetics who love cheescake

As you may have guessed I love Cheesecake so when I found this recipe I just had to let you know about it.
It's just what the taste buds ordered.
Your guest will be delighted to get this tasty treat.
Makes: 8 servings

1 HONEY MAID Honey Grahams, crushed (about 3 Tbsp.)
2/3 cup boiling water
1 pkg. (4-serving size) JELL-O Brand Orange Flavor Sugar Free Gelatin
1 cup (Low Fat) Cottage Cheese
1 tub (8 oz.) PHILADELPHIA (Fat Free) Cream Cheese
2 cups thawed COOL WHIP Whipped Topping

SPRINKLE crumbs onto bottom of 8- or 9-inch springform pan or 9-inch pie plate sprayed with cooking spray.
STIR boiling water into gelatin in large bowl at least 2 min. until gelatin is completely dissolved. Cool 5 min. Pour into blender container. Add cheeses; cover. Blend on medium speed until well blended, stopping occasionally to scrape down side of blender container; pour into large bowl.
ADD whipped topping; stir gently until well blended. Pour into prepared pan; smooth top with spatula. Refrigerate 4 hours or until set. Remove side of pan just before serving. Store leftover cheesecake in refrigerator.

Jazz It Up
Garnish with fresh mint sprigs or Orange twists just before serving.

Diet Exchange:
1 Starch,1 Meat (VL)

Nutrition (per serving)Calories 100 Total fat 2g Saturated fat 1.5g
Cholesterol 10mg, Sodium 330mg, Carbohydrate 11g,
Dietary fiber 0g, Sugars 5g, Protein 8g,
Vitamin A 10%DV, Vitamin C 0%DV, Calcium 15%DV, Iron 0%DV

Tip: lower the carb count by making this cheesecake without the crust. Check the carbs in the ingredients and use the ones that are lowest. Some low fat products have more carbs than the regular ones.

Yes! We Can Eat Pizza 

Try this low-carb way to make Pizza

I have been a diabetic for years and during those years there were many times that I would cheat because I just had to have a slice of pizza, but not anymore.
Now I can eat it all and still keep my blood sugar under control.

Pizza was one of the things I just couldn't stay away from...so I had to find a way I could enjoy my Pizza and not worry that I was making this disease worse. It took a while but I have now found a way to make pizza and enjoy eating it too.

I make my pizza with tortilla's. Yes, there is now a tortilla on the market, found in most supermarkets, that has only 4 or 5 grams of carbohydrates. These nice round 6 inch tortillas are just right for a personal pan pizza.

You can have a soft crust or a nice crispy crust.
To make it a crispy crust you can butter (or use spray cooking oil) on the tortilla and brown in the oven or in a skillet before adding the toppings.

Top with pizza sauce(about 1 1/2 tablespoons)
add grated mozzarella cheese
chopped green peppers(option)
chopped onions (option)
Meat (chopped ham, cooked beef, cooked crumbled sausage, pepperoni or whatever you like)
Or add your favorite toppings.

Bake in 450* oven for about 10 minutes or until done.
(I like it when the cheese begins to turn brown)

This is a great way to keep your blood sugar from spiking. Serve with a nice fresh crisp salad with apple cider vinegar and oil.

The vinegar helps lower the blood sugar so you can enjoy this meal without any worries or guilt.

Happy Eating

Hope you enjoy

Golden Chicken with Spicy Refried Beans 

If you're concerned about making it too spicy, omit the jalapeno.

Kids love this combination of refried white beans and chicken tenders.

Serve with extra cheese to sprinkle on top.

Makes 6 servings

ACTIVE TIME: 35 minutes

TOTAL TIME: 35 minutes

2 teaspoons ground cumin
2 teaspoons ground coriander
1/4 teaspoon freshly ground pepper
1/4 teaspoon kosher salt
1 pound chicken tenders
3 teaspoons canola oil, divided
1 small onion, chopped
1 jalapeno pepper, chopped
2 15-ounce cans white beans, rinsed
3/4 cup canned diced tomatoes with green chiles or tomato salsa
1/4 cup shredded Monterey Jack or Cheddar cheese

1. Combine cumin, coriander, pepper and salt in a medium bowl. Add chicken and toss to coat.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and saute until golden brown and just cooked through, 2 to 4 minutes per side. Transfer to a plate and cover to keep warm.
3. Reduce heat to medium and add the remaining 1 teaspoon oil to the pan. Add onion and jalapeno and cook until beginning to soften, 1 to 2 minutes. Add beans, tomatoes (or salsa) and any accumulated juices from the chicken; cook, stirring often, until heated through, about 3 minutes. Transfer the bean mixture to a medium bowl and mash with a potato masher until creamy but still slightly chunky. Stir in cheese. Serve with the chicken.

NUTRITION INFORMATION: Per serving: 205 calories; 5 g fat (1 g sat, 2 g mono); 37 mg cholesterol;
26 g carbohydrate; 22 g protein; 8 g fiber; 645 mg sodium; 439 mg potassium.
.
Nutrition bonus: Fiber (31% daily value), Folate (30% dv).

1 Carbohydrate Serving : Total true carbs=18 grams

Beans, Great food for Diabetics 

Add some beans to your meal

Delicious Benefits of Beans for Diabetes
Beans are a healthy choice for anyone--they're low in fat, and offer protein and a variety of vitamins and minerals. But they may have extra benefits for people with diabetes because they're high in soluble fiber.

Soluble fiber binds to carbohydrates and slows their digestion and absorption all the way from belly to bloodstream, says Karen Collins, MS, RD, CDN, a nutrition adviser to the American Institute for Cancer Research, in Washington, DC. This slow rise helps prevent wide swings in blood glucose levels. Soluble fiber also helps lower total and LDL (bad) cholesterol levels, which are risk factors for heart disease--a concern for folks with diabetes, who are at increased risk.

Keep in mind that beans are still carbohydrates, so you'll need to factor them into your daily meal planning and carb counting, advises Ann Albright, PhD, RD, president-elect of health care and education for the American Diabetes Association. And when using canned beans, rinse and drain them to remove some of the sodium.
Even so...Beans are still a wonderful choice for people with diabetes. Here are some delicious ways to work them into your menus.

* Slip into a salad. Toss some garbanzo, Great Northern, or kidney beans, or any favorite cooked legumes into a green leafy salad.

* Capture the flavors of summer. Serve up some summer succotash with fresh baby lima beans and corn shaved straight off the cob.

* Perk up pasta. Marinate some mixed beans overnight in Italian salad dressing with pasta, tomatoes, red bell peppers, cucumbers, and other fresh veggies. Serve cold.

* Take a dip. Treat carrots, broccoli, green bell peppers, cucumbers, and whole wheat pita bread to hummus, which is made from pureed garbanzo beans.

* Go tropical. Make a fruity salad with black beans, chunks of pineapple or mango, red bell peppers, olive oil, and a squeeze of lime juice.

* Create a classic. Spice up beans and rice with chili powder, and top with a dollop of low-fat plain yogurt.

* Make a perfect puree. Use bean puree to thicken soups or as a base for dips and spreads.

* Keep it simple. Set out a bowl of fresh edamame soybeans still in the pods and let your family have a go at this nutty-tasting treat. The edible portion is inside. Just squeeze out the bean using your thumb and forefinger. Pods should be completely green, so avoid those that are starting to yellow.

Eating Fast Food 

Yes, even dieters and diabetics can eat fast food.

Believe it or not but McDonalds has some good food that even a dieter or diabetic can eat.

ASIAN SALAD with GRILLED CHICKEN

grilled chicken
salad mix (Asian blend)
mandarin orange slices
almonds
orange glaze
liquid margarine

Nutrition Infomation: 120 calories, 0.5g sat.fat,
710g sodium, 2g carbs, 24g protein

CAESAR SALAD with GRILLED CHICKEN

grilled chicken
salad mix
grape tomatoes
shredded parmesan cheese
liquid margarine

NUTRITION INFORMATION: 220 calories, 3 sat fat,
890mg sodium, 12g carbs,., 30g protein

APLE DIPPERS
peeled and sliced apples
(without the caramel dip)
But you can use plain yogurt

NUTRITION INFORMATION
35 calories, 8g carbs

Roasted Savoy Cabbage with Black Bean-Garlic 

Easy, Fast and delicious. 4 3/4 cup servings

Roasting cabbage brings out its rich, nutty flavor. We think Savoy is particularly beautiful, but green cabbage works as well.

ACTIVE TIME: 15 minutes

TOTAL TIME: 30 minutes

1 head Savoy cabbage (about 1 1/2 pounds), cored and cut into 1-inch squares
4 teaspoons canola oil
2 tablespoons Shao Hsing rice wine or dry sherry (see Tip)
4 teaspoons black bean-garlic sauce (see Tip)
1 bunch scallions, minced
2 teaspoons distilled white vinegar
2 teaspoons toasted sesame oil
5 dashes hot sauce, or to taste

1. Preheat oven to 500°F. Toss cabbage and canola oil in a large roasting pan and spread out in an even layer. Roast until beginning to wilt and brown, about 15 minutes.
2. Combine rice wine (or sherry) and black bean sauce in a small bowl; drizzle over the cabbage and toss. Continue roasting until tender, about 5 minutes more. Toss with scallions, vinegar, sesame oil and hot sauce until combined.

NUTRITION INFORMATION: Per serving: 123 calories; 8 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 12 g carbohydrate; 4 g protein; 5 g fiber; 485 mg sodium; 406 mg potassium. True carbs= 7g

Nutrition bonus: Vitamin C (80% daily value), Vitamin A (35% dv), Folate (32% dv), high omega-3s.

TIP: Black bean-garlic sauce is made from fermented black beans, garlic and rice wine. Shao Hsing (or Shaoxing) is a seasoned rice wine. Both are available in Asian specialty markets and some supermarkets in the Asian section.

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