STRAWBERRY YOGURT DESSERT CUPS

1 pkg (4-serving size) strawberry sugar-free gelatin

3/4 cup boiling water
1/2 cup cold water
Ice cubes
1 carton (8-oz) lowfat vanilla greek yogurt
1/2 tsp vanilla extract, optional
5 large fresh strawberries for garnish, optional

In a bowl, dissolve the gelatin in the boiling water stirring to dissolve completely. Combine the cold water with ice cubes to make 1 cup. Add to the gelatin and stir until slightly thickened; remove any remaining ice.

Stir the yogurt and the vanilla, if using, into the gelatin. Pour into 5 individual dessert dishes or cups.

Refrigerate until set, at least 30 minutes.

Before serving, garnish with fresh strawberries, if desired.

file photo

STIR AND SERVE GREEN BEANS WITH ORANGE ZEST

3 lbs fresh green beans, trimmed

Salt and pepper to taste
2 tbsp olive or coconut oil
3 garlic cloves, sliced very thin
1 cup fresh basil leaves, thinly sliced
1/2 cup fresh mint leaves, finely chopped
2 tsp freshly grated orange peel

Heat a large saucepan with 7 to 8 quarts of water to a boil. Add 1 tablespoon salt and the green beans; cook 8 to 10 minutes or until crisp-tender, stirring occasionally. Drain and thoroughly rinse with cold water until no longer hot. Drain well. (At this stage beans can be stored in an airtight container in the refrigerator for up to 2 days with the following finishes just before serving.)

In a large saucepan heat the oil over medium heat.  Add the garlic and cook for 1 minute while stirring. Add the green beans, 3/4 teaspoon of salt and 1/4 teaspoon of freshly ground black pepper. Cook 3 to 5 minutes or until the beans are heated through, stirring often.

Remove beans from the heat and stir in the basil, mint, and orange peel.

My version of an old Good Housekeeping recipe.

Old GH Photo

FUDGY PEANUT BUTTER BROWNIE CAKE

1 box sugar-free brownie mix

3/4 tsp almond extract
1 cup crunchy peanut butter
1 jar sugar-free hot fudge ice cream topping
fresh mint sprig for garnish, if desired

Preheat oven to 350 degrees.
Coat the bottom of a 9-inch round cake pan with nonstick cooking spray; set aside.

Prepare the brownie mix according to package directions. Stir in the almond extract and peanut butter until blended. Spread batter into the prepared baking pan.

Bake at 350 degrees for 40 to 42 minutes or until a toothpick inserted in the center comes out clean. Cool completely in the pan before removing to a cake plate.

Stir the hot fudge topping until smooth. Spread the entire jar over the cake covering the top and sides. Using a frosting knife swirl topping in a decorative patter. Place mint sprig in center, if using.

This is my version of a Pillsbury recipe I found when I was first diagnosed with diabetes.

YUMMY STUFFED MUSHROOMS

These stuffed mushrooms are an acceptable appetizer for diabetics.

3 slices bacon, fried, drained well on paper towels, crumbled
1/2 brick (8-oz size) low-fat cream cheese
4 tbsp grated Parmesan cheese, divided
3 drops Worcestershire sauce
2 twists freshly ground black pepper
1 lb mushrooms, stems removed

Preheat oven to 350 degrees.
Very lightly spray the bottom of an 8-inch square baking dish or pan; set aside.

In a mixing bowl combine the bacon, cream cheese, 2 tablespoons of the grated Parmesan cheese, Worcestershire sauce, and pepper until blended.

Stuff the filling into the mushrooms and place in the prepared baking dish. Sprinkle with the remaining 2 tablespoons of Parmesan cheese.

Bake at 350 degrees for 25 to 30 minutes until the filling is a golden brown.

IT'S IN THE EYES OF THE BEHOLDER

A big problem for many diabetics is portion control.  Here is a good tip for those who tend to overeat. The eyes are the window to the brain. You can trick your mind into thinking you are eating more simply by using a smaller size plate. Forget the huge dinner plates and go for the smaller ones. Also, cut your food into smaller pieces and spread the food out on the plate. Suddenly your mind will believe you have more food than you actually do. Put these tips into practice daily and you will be surprised how quickly you become adjusted to eating less.

file photo

TUSCAN ONE POT MEAL

 

1 tablespoon olive oil

1 pound turkey sausage,*casing removed
1 small onion, chopped
2 garlic cloves, chopped
3 (15-1/2-ounce) cans great northern beans, undrained
1 (14-1/2-ounce) can diced tomatoes, undrained
2 cups chicken broth
1 teaspoon Italian seasoning
1/4 teaspoon black pepper
2 cups fresh spinach, washed and patted dry

In a large soup pot, heat oil over high heat. Add sausage, onion, and garlic, and cook 6 to 8 minutes, or until no pink remains, stirring frequently to break up the meat.
 
Add remaining ingredients except spinach; bring to a boil. Reduce heat to low and simmer, uncovered, for 30 minutes, or until thickened. Stir in spinach, and serve.

*Always read labels and be sure you are getting lean turkey sausage. Do not buy ground turkey or sausage products that include skin.
This dish I got from Mr Food years ago is full of good for you ingredients.

BUTTERSCOTCH PUMPKIN MOUSSE

This diabetic-friendly recipe is from TOH.

1 1/2 cups cold fat-free milk
1 pkg (1-oz) sugar-free instant butterscotch pudding mix
1/2 cup canned pumpkin
1/2 tsp ground cinnamon
1/4 tsp ground ginger
1/4 tsp ground allspice
1 cup fat-free (and sugar-free or low sugar) frozen whipped topping, thawed, divided

In a large bowl, whip the milk and pudding mix together for 2 minutes. Let stand 2 minutes or until soft set.

In a separate bowl, combine the pumpkin and spices; gently fold into the pudding. Fold in 1/2 cup of the whipped topping.

Divide equally into 4 small serving dishes and refrigerate until serving time.

Garnish each with a dollop of the remaining whipped topping, if desired. Sprinkle with some additional cinnamon. (Cinnamon is a blood sugar stabilizer.)

Note: Adding a fresh mint leaf to the whipped topping adds a nice touch but is completely optional.

File photo

BROILED TILAPIA PARMESAN

1/2 cup Parmesan cheese

1/4 cup butter, softened

3 tablespoons olive oil mayonnaise
2 tablespoons fresh lemon juice
1/4 teaspoon dried basil

1/4 teaspoon ground black pepper

1/8 teaspoon onion powder

1/8 teaspoon celery salt

2 pounds tilapia fillets

Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.

In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.

Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to overcook the fish.

file photo

COCONUT POUND CAKE

Remember, this is a dessert and should be treated as such. This is a good recipe to make and share with others.

1 pkg (2-layer size) sugar-free yellow cake mix

1 pkg (4-serving size) coconut (or French vanilla) flavored instant pudding mix, sugar-free
4 eggs
1 cup water
1/4 cup coconut oil*
3/4 - 1 cup unsweetened coconut

Preheat oven to 350 degrees.
Grease and lightly flour a 10-inch tube pan or a bundt pan; set aside.

Combine all the ingredients, except coconut, in a large mixer bowl and mix on low until blended and all dry ingredients are wet. Beat at medium speed 4 minutes. Stir in the coconut.

Pour batter evenly into the prepared pan. Bake at 350 degrees for 50 to 55 minutes or until cake springs back when lightly touched with tips of fingers.

Remove from oven and cool in pan on a wire rack approximately 15 minutes. Remove from pan and finish cooling on wire rack. Do not force from pan. If cake doesn't seem ready to come out easily after loosening sides, give it a few more minutes.

*Canola or olive oil may be substituted. However, coconut oil is especially healthy.

NON-STARCHY VEGETABLES

Do you ever wonder what vegetables are non-starchy? Here is a partial list:

• Artichoke
• Asparagus
• Brussels sprouts
• Bamboo shoots
• Cabbage
• Green, Wax, and Italian Beans
• Beets
• Broccoli
• Carrots
• Cauliflower
• Celery
• Cucumber
• Eggplant
• Greens such as collard, kale, mustard, turnip, spinach
• Radishes
• Mushrooms
• Onions
• Okra
• Peppers
• Squash
• Tomatoes
• Turnips
• Water Chestnuts

There are sure to be some non-starchy vegetables you do or can learn to love.