Busy, busy, busy.  We are constantly busy and in a hurry.  But we can find time to prepare decent meals and don’t have to depend on fast-food for all our sustenance.  Preparing home-cooked meals is especially important if you have children.  Our children need to know what it’s like to eat a meal from their own kitchen.  And I am a big proponent of sit-down meals for families, as you know if you follow my articles.  To help you with easy and economical meal preparation here are a couple of good recipes.  Chicken vegetable soup is a lite soup that is made in the crockpot.  Throw everything in the crockpot in the morning and come home to a nice hot soup.  For dessert make this quick microwave apple crisp.  Both of these recipes are diabetic friendly.

LITE CHICKEN VEGETABLE SOUP

1 can (28-oz) diced tomatoes, undrained

2 cups reduced-fat & reduced sodium chicken or vegetable broth

2 cups cubed or shredded cooked chicken

1 cup frozen whole-kernel corn

2 celery ribs, chopped

1 can (6-oz) tomato paste

1/4 cup dry lentils, rinsed

1 tbsp Splenda

1 tbsp Worcestershire sauce

2 tsp dried parsley flakes

1 tsp dried marjoram

In a slow cooker, combine all ingredients.  Cover and cook on low for 6 to 8 hours or until vegetables are tender.

1 cup serving = approximately 140 calories, 17 g carbs, 15 g protein

MICROWAVE APPLE CRISP

6 cups sliced, peeled tart apples

2 tbsp Splenda

3/4 tsp ground cinnamon, divided

1/4 cup water

1/2 cup all-purpose flour

1/8 tsp salt

2 tbsp + 2 tsp Splenda brown sugar blend

3 tbsp unsalted butter

In a bowl, toss apples with Splenda and 1/4 tsp of the cinnamon.  Place apples in an ungreased 8-inch square microwave-safe baking dish.  Sprinkle with water.  In another bowl, combine the flour, salt, brown sugar blend, and remaining cinnamon.  Cut in the butter until crumbly.  Sprinkle over apples.  Microwave, uncovered, on high for 10-12 minutes or until apples are tender.

Yield = 5 servings at the following per serving:  257 calories, 49 g carbs, 2 g protein

Enjoy!

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If you are looking for a different way to prepare salmon, give this barbecue roast salmon a try.  This recipe is suitable for diabetics as well as others.  Surprise you family and friends with this different recipe.  Serve with parsley rice which is also suitable for diabetics as it has a high protein to carbs ratio.  Both dishes require baking but you can bake the rice first and then roast the salmon while the rice dish sits for a few minutes.  Complete your meal with your favorite salad and a light dessert.

BARBECUE ROASTED SALMON

1/8 cup water + 1/8 cup unsweetened pineapple juice

2 tbsp lemon juice

4 salmon fillets (6-oz each)

1 tbsp Splenda brown sugar blend

4 tsps chili powder

2 tsps grated lemon rind

3/4 tsp ground cumin

1/2 tsp salt

1/4 tsp ground cinnamon

vegetable cooking spray

thin lemon slices, optional

Combine water-pineapple mixture, lemon juice, and salmon fillets in a zip-top plastic bag, seal and marinate in refrigerator 1 hour, turning occasionally. 

Preheat oven to 400 degrees.  Remove fillets from bag and discard marinade.  In a mixing bowl, combine Splenda, chili powder, lemon rind, cumin, salt, and cinnamon.  Rub mixture over fish.  Place fish in an 11 x 7-inch baking dish coated with cooking spray.  Bake at 400 degrees for 12 minutes or until fish flakes easily when tested with a fork.  Serve with the lemon slices as garnish, if desired.

Note:  I adapted this recipe from one I found in an old Cooking Light magazine.

PARSLEY RICE

2 cups hot rice that’s been cooked without salt or butter added

2 green onions, chopped

1 garlic clove, minced

3 tbsp salt-free butter

2 cups fat-free milk

8 oz pkg shredded low-fat cheese of your choice (I like Mexican blend)

1 cup chopped fresh parsley

1/4 cup egg substitute

1/4 tsp salt

1/8 tsp fresh ground black pepper, optional

Preheat oven to 350 degrees.  Spray a 1 1/2-qt casserole dish with non-stick cooking spray, set aside.

Saute onions and garlic in butter until tender.  Combine rice, sauteed vegetables, milk, cheese, parsley, egg substitute, salt and pepper, if using.  Stir until mixed well.  Spoon into prepared casserole dish and bake for 45 minutes.

Note:  You can make this recipe healthier by using brown rice.  As listed above this recipe has a ratio of 10 g protein to 13 g carbs per 1/2 cup serving.

Enjoy!

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Pumpkin is always a favorite fall and holiday item.  All our images of fall seem to have a pumpkin in them somewhere.  But not only are pumpkins a part of our fall decor, they are also a big part of our diet.  And pumpkin is a healthy food we should all enjoy.  Help the diabetic in your life to enjoy pumpkin treats, too.  Orange-glazed pumpkin bundt cake is a diabetic friendly recipe.

ORANGE-GLAZED PUMPKIN BUNDT CAKE

1 cup all-purpose flour

1/2 cup whole-wheat flour

2 tsp pumpkin pie spice

1 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

1/4 cup Smart Balance Butter-Flavored Spread

1/2 cup Splenda

1/2 cup light brown sugar

1 cup canned pumpkin

1 large egg or 1/4 cup egg substitute

1/2 cup low-fat buttermilk

2 tsp vanilla extract

1/3 cup powdered sugar

2 tsp orange juice

Preheat oven to 350 degrees.  Coat a 6-cup bundt pan with non-stick cooking oil spray and set aside. 

Combine flours, spice, baking powder, baking soda and salt in a medium mixing bowl and whisk to mix well.  Set aside.

Combine butter-flavored spread, Splenda and brown sugar in a large mixing bowl and beat with electric mixer at medium speed until well blended.  Beat in egg and pumpkin.  Reduce mixer speed to low, beat flour mixture into pumpkin mixture.  Beat in buttermilk and vanilla just until moistened.  Spoon the batter into pan and bake 25 to 30 minutes or until a toothpick inserted in center comes out clean.  Cool in pan on a wire rack for 10 minutes.  Then remove from pan and cool completely on wire rack. 

If you wish to use the glaze, combine the powdered sugar and orange juice in a small bowl.  Stir until well mixed; add water a drop at a time if needed to reach drizzling consistency.  Drizzle over cooled cake.

NOTE:  This recipe was adapted from “The Big Book of Diabetic Desserts” by Jackie Mills.

*To make sugar-free powdered sugar:

Now don’t tell.  Most people won’t know the difference.

Enjoy!

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Peanut butter can be an important part of a diabetic’s diet. The protein it contains is useful in counteracting the sugar or carb components in desserts. Here is a PB Fudge recipe and a Frosty PB Pie are both suitable for diabetics. They are also tasty for non-diabetics. The Fudge is a great way for diabetics to satisfy that aggravating sweet tooth. The Pie combines two favorites, peanut butter and chocolate.

SUGAR-FREE PB FUDGE

2 cups Splenda

dash of salt

2/3 cup evaporated milk

2 tbsp crunchy peanut butter

1tsp vanilla extract

4 tbsp butter

In a medium-sized heavy saucepan, combine Splenda, salt and milk. Bring to a boil and ball until mixture forms a soft ball when dropped into cold water. Remove from the heat and add peanut butter, vanilla and butter. Beat hard as you can until the mixture is no longer glossy and is thickening. Pour into a pan that has been sprayed with non-stick cooking spray. The size pan you use will determine the thickness of the fudge. Score into squares and add a pecan half to the top of each square if desired.

FROSTY PB PIE

4 oz cream cheese, softened

1/4 cup peanut butter

1/4 cup Splenda

1 tsp vanilla extract

1 tub (8 oz) frozen sugar-free whipped topping, thawed

2 tsp sugar-free chocolate syrup

1 chocolate crumb crust–recipe follows

In a mixing bowl, beat the cream cheese, pb, Splenda, and vanilla until smooth. Fold in the whipped topping. Spoon into prepared crust. Drizzle with chocolate syrup. Cover and freeze for 4 hours or until set. Remove from freezer for 30 minutes before serving.

Crust:

1 cup sugar-free chocolate wafer crumbs

3 tbsp butter

1 tbsp Splenda

Blend all ingredients together. Press onto the bottom and sides of an 8-inch pie plate.

Enjoy!

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Muffins are a wonderful treat but one that diabetics are always watching because of the sugar and carb content.  Now that we are into fall, and a muffin is perfect with a hot cup of coffee, hot tea, or hot chocolate, I thought I would bring out a couple of muffin recipes that are perfect for diabetics as well as dieters or anyone wanting to eat a more healthy muffin.  Following are two ideal muffin recipes for the above mentioned persons.  Tropical Muffins is exactly that, a reminder of being in the tropics, eating tropical fruit and enjoying the warm sunshine and ocean breezes.  Healthy Carb French Toast Muffins are as the title indicates.  Healthy with a bit of flaxseed and whole wheat and yet the tempting taste of French toast.  Yum!

TROPICAL MUFFINS

1 1/4 cups all-purpose flour

3/4 cup Equal Sugar-Lite OR Splenda

2 tsp baking powder

1/4 tsp baking soda

1/2 tsp salt

1/4 cup unsweetened coconut

3 medium ripe bananas, mashed

1/3 cup unsalted butter

1 egg, beaten OR 1/4 cup egg substitute

1 tsp orange zest

1/3 cup fresh squeezed orange juice

Vegetable oil spray

Preheat oven to 375 degrees.  Spray 12 muffin cups with vegetable oil spray and set aside.

In a large mixing bowl, sift together flour, Splenda or Equal, baking powder, baking soda, and salt.  Stir in the coconut and make a well in the center of the mixture.  Combine the remaining ingredients together and put into the well of the dry mixture.  Stir just until the dry ingredients are moistened.  Spoon batter into muffin cups, filling each two-thirds full.  Bake at 375 for 25 to 30 minutes or until lightly browned.

HEALTHY CARB FRENCH TOAST MUFFINS

non-stick cooking spray

1 1/2 cups egg substitute

1/2 cup fat-free half and half cream

1 tsp ground cinnamon

3 tbsp Splenda Granular

2 tbsp milled flaxseed

1 tsp vanilla

6 slices whole-wheat bread, cut into chunks

Preheat oven to 400 degrees.  Spray muffin pan with cooking spray.  In a medium mixing bowl, whisk together all ingredients except bread chunks.  Gently fold in the bread.  Let set 5 minutes to soak the bread chunks.  Divide the mixture evenly among the muffin cups, overfilling slightly.  Bake 25 minutes or until puffed up and set.  Serve immediately. 

Per muffin:  140 calories, 17 g carbs, 11 g protein

This recipe is adapted from one in the Healthy Carb diabetes Cookbook

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Here is a recipe for Tomato Basil Rotini with Chicken Breast that is a good pasta recipe for diabetics.  This recipe uses healthy whole-wheat pasta and adds sliced chicken breast.  Those two items allow diabetics to eat this dish without guilt.  Add the Garlicky Spinach Salad, the recipe is below, and you have a quick and easy meal that is healthy and tasty. Perfect for a quick meal after a long day at work or the need to rush off to evening activities.  Also a good quick meal for a sit-down family dinner.

TOMATO BASIL ROTINI WITH CHICKEN BREAST

12 oz pkg whole-wheat rotini

2 cups chopped plum tomatoes

1 1/4 cups sugar-free pasta sauce

1 tbsp basil

1 tbsp olive oil

1 clove garlic, minced OR 1 tsp garlic powder

1 cup crumbled feta cheese

1 lb boneless skinless chicken breast

Cook pasta according to package directions and drain.  While pasta cooks, grill or saute chicken breasts until no longer pink in the center.  When thoroughly cooked, slice into strips. In a large mixing bowl, combine tomatoes, sauce, basil, olive oil, and garlic.  Add cooked pasta and toss to combine.  Top with the chicken strips. Sprinkle cheese over the top.  Serve warm.

GARLICKY SPINACH SALAD

1 lb fresh spinach

2 fresh tomatoes, sliced

6 scallions, trimmed and thinly sliced

5 tbsp plain nonfat yogurt

2 tbsp extra-virgin olive oil

2 garlic cloves, minced

1/2 tsp dried thyme

Fresh ground black pepper

Wash spinach, remove stems and dry.  Tear into pieces and place in salad bowl.  Add tomatoes and scallions and use hands to combine with spinach.  In a small mixing bowl, combine yogurt, oil, garlic, thyme and pepper.  Add dressing mixture to the spinach mixture and mix well.

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From time to time, the importance of a healthy food pyramid diet was associated with the prevention and treatment of diabetes food pyramid. The U.S. Department of Health and Human Services invites us to a healthy food pyramid diet to reduce the risk of diabetes. A diabetic diet is a healthy food pyramid diet and the need for prediabetics diabetics. A cookbook with healthy recipes for diabetics convivial is a must for any person on a food pyramid diet diabetese.

  All this is a diabetic, anyway? A healthy food pyramid diet is the focus of diabetics. Diabetic recipes for a cookbook with diabetes driving and health prediabetics in their quest for a healthy food pyramid diet. The Centers for Disease Control and Prevention (CDC) estimates that in 2007, 23.6 million people in the United States have diabetes. This correct ponds 8% of the population. In addition, 5.7 million Meenjoy with diabetes do not even know. Therefore, if after a diabetes diet is important.

  If you’re wondering what it looks like a diabetic, it’s a food pyramid for diabetics on the website of the American Diabetes Association. The diabetes food pyramid is easily accessible from the USDA Food Guide Pyramid. Diabetes Food Pyramid  food groups according to their content of carbohydrates (and protein) content. Starchy vegetables  potatoes and corn, the grains are in a group. A difference is that the cheese-meat-dairy group. Diabetes food pyramid  is a good guide for diabetics and diabetics have when planning a healthy meal from a cookbook.

  If you do not have diabetes, diabetes, a system for diet is always a good way to a healthy diet. Diabetic-friendly recipes are not just for those who have diabetes and diabetes .A benefits from the healthy foods that are Diabetes following a food pyramid diet. And everything you need to make a diabetic, this article and a book of healthy recipes, such as diabetic-friendly recipes.

  A healthy food pyramid diet, often from revenue Diabetic friendly, nothing extraordinary. Following a diabetes diet does not mean that you must be vegan or prohibit the food. A diabetic diet is about the choice of healthy food pyramid from  to help stabilize your blood sugar level, blood pressure and lowering your cholesterol, the maximization of the number.

  Of course, a diabetic diet is also diabetic to achieve or maintain a healthy weight. The Centers for Disease Control and Prevention (CDC) recommends persons diabetes to lose weight if they need it. Take a healthy weight may be the onset of diabetes, and complete, in many case, the normalization in the blood. You can usually find diabetes-friendly recipes in a book of healthy food pyramid recipes for weight loss.

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Eating an appropriate diet is significant for everyone, but for diabetics, eating decent is crucial for optimum health. In decree to best balance your blood bread degree, better your power to take insulin, preserve a robust eye and remain at a perfect weight, it’s significant to consume little bread, plump, cholesterol and sodium. At the same moment, you should consume more complicated carbohydrates and fiber. Look to these guidelines to assist preserve a robust diabetic diet:
1. Eat foods made from whole grains – such as whole wheat, brown rice, oats, and whole-grain corn – every day. Use whole-grain bread for toast and sandwiches; substitute brown rice for white rice for home- cooked meals and when dining out.
2. Eat plenty of fresh or frozen fruits and vegetables-leave the edible skins on to add extra fiber into your diet. Fruits are colorful and make a welcome centerpiece for any table. Enjoy the company of family and friends while sharing a bowl of fruit.
3. Eat moderate amounts of fish, poultry and lean meat. Try alternative protein sources, such as lentils, dried peas and beans.
4. Find a water bottle you really like (from a church or club event, favorite sports team, etc.) and drink water from it wherever and whenever you can.
5. Gradually work your way down from whole milk to 2% until you’re drinking and cooking with fat-free (skim) or low-fat milk and milk products.
6. Try baking, broiling, poaching, steaming or microwaving instead of frying.
7. Look out for food labels with phrases like “no sugar added,” “dietetic,” or even “diabetic.” These products can contain other objectionable ingredients, like sugar substitutes, that cancel out health benefits.
8. Cook with a mix of spices instead of salt.
9. Slow down at snack time. Eating a bag of low-fat popcorn takes longer than eating a slice of cake. Peel and eat an orange instead of drinking orange juice.

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Here is a quick, healthy recipe for chicken breasts that is sure to become a family favorite.  You’ll love it because it is quick, easy, healthy, and economical.  The citrus glaze gives the chicken breasts just a little extra twist.   For a different side dish, try the sausage, pear stuffing.  Made with whole-wheat bread and a pear, it is sure to become one of your favorite stuffing recipes.  Add a salad and you have a quick, hearty meal for your family.  Make this one of those sit-down family dinners that I always recommend. 

 CITRUS GLAZED CHICKEN

4 boneless, skinless chicken breasts (about 1 lb)

3 tbsp orange juice concentrate, thawed

2 tbsp lemon juice

1/2 cup chicken broth

3 tbsp Splenda or Equal Sugar-Lite

1 1/2 tsp cornstarch

1 tbsp butter

1 tbsp chives, chopped

1 tbsp fresh parsley, stemmed and chopped

1/4 cup sliced almonds, roasted

Preheat oven to 425 degrees.  Place chicken breasts on foil-lined baking sheet.  Brush with 1 tbsp orange juice concentrate.  Bake 15-20 minutes until cook ed through. 

Place remaining juice concentrate, lemon juice and broth in a small saucepan.  Blend Splenda/Equal and cornstarch in a small bowl.  Stir cornstarch mixture into juice mixture in saucepan.  Heat over medium-high heat and simmer 8 to 10 minutes until sauce thickens slightly.  Remove from heat and whisk butter into the sauce.  Add chives and parsley.  Pour over the chicken breasts then top with the almonds.

SAUSAGE AND PEAR STUFFING

2 tsp extra-virgin olive oil

4 cups whole-grain bread cubes

1 lb mild sausage

1/2 low-sodium chicken broth

4 celery stalks, chopped

1 medium onion, chopped

1 Bosc pear, coarsely chopped

1 tbsp chopped fresh sage

1 large egg, lightly beaten or 1/4 cup egg substitute

1/4 cup chopped fresh parsley

1/4 tsp salt

1/4 tsp freshly ground black pepper

Heat oven to 350 degrees.  Spray a 9×13-inch baking dish with non-stick vegetable oil spray.

Place bread crumbs in a large mixing bowl.  Cook sausage in a skillet over medium-high heat until browned.  Drain well in a colander then add to bread crumbs in bowl.  Put olive oil into a skillet, heat and add celery and onion.  Cook until softened.  Add pear and sage, cook 2 minutes longer.  Put vegetable/pear mixture into bowl with bread and sausage.  Add egg and stir to combine.  Add broth, parsley, salt and pepper; mix well.  Spread mixture into baking dish.  Bake until top is crispy and stuffing is heated through, approximately 1/2 hour.

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The goal of any dietary plan is to maintain levels of glucose in the blood. Therefore, foods rich in simple sugars, candy, cookies, sugary snacks and non-diet sodas, must be limited. A healthful, varied diet rich in whole grains, fruits and vegetables is the best way of ensuring overall health for diabetic. For the person who suffers from diabetes, their diet and eating habits can tend to become very restricted. Just how restricted depends entirely on how strong your diabetes is. If you have only got the mild type of diabetes, then your diet should only need to be controlled mildly. For the person who suffers from a very high blood sugar level though, and has a stronger type of diabetes, they will need to go on a strictly controlled Diabetic Diet.
This is not truly humor, particularly in the start when you are first having to let go of all those foods that you have loved and adored for most of your living. If you are a known chocoholic so you are in for urgently difficult times since you unquestionably will not be allowed to get that more coffee always again. Don’t desperation though, there are some Diabetic Diets in which you can get some tiny amounts of chocolate, just not in the quantities for which you are used to.
For the most part, the people with diabetes can eat just about any food as long as he does so in moderation and balance. At the same time, some thought has to be given to the amount of complex carbohydrates ? breads, cereals, rice, pastas ? in the diet because they have the same effect on blood glucose as does a simple carbohydrate, such as sugar. Whole grains, beans, nuts, fresh fruits and vegetables and fish and poultry are the foundation of a healthy diabetes diet. These foods are nutrient dense (low in calories and high in protein, fiber, vitamins, minerals, fiber and phytonutrients) and help lower blood glucose and cholesterol levels.

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