Recipes

Apple Muffins

2 cups all-purpose flour
1 teaspoon baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 tablespoon cinnamon
1 cup unsweetened applesauce

1/4 cup dark brown sugar, packed
1/4 cup honey                                                                                                                                     1 large egg, lightly beaten
1 cup (8 ounces) almond milk, 3 tablespoons lemon juice
2 large apples, roughly chopped

Whisk dry ingredients in a bowl; beat wet ingredients together. Mix wet into dry and pour into greased muffin cups. Bake at 450 degrees for 10 minutes, lower heat to 400 and bake for 7 more minutes. Toothpick inserted into the middle should come out clean. Makes 18 muffins. Enjoy!

Per muffin: 95 calories, 21 carbs, 10g sugar (mostly natural sugar)

Yogurt feta dressing:

2 tablespoons plain yogurt (kefir or otherwise)

2 tablespoons feta cheese

2 teaspoons yellow mustard

1/4 teaspoon pepper, turmeric, garlic powder

dash of worcestershire

1-2  any fresh/dried herb (basil, dill, and oregano are my favorites)

Veggie + Chicken Pie

TOPPING

• 1/2 cup buckwheat (or cornmeal, millet, aramantha, polenta)
• 1 1/2 cups vegetable stock
• 1/4 teaspoon sea salt
• 2 tablespoons chopped green herb
• Freshly ground black pepper

FILLING

• 1/2 cup  yellow onion, chopped
• 1 tablespoon olive oil
• 1 jumbo carrots, chopped
• 1 can lima beans
• 1 can greens (I used spinach, use any you like)
• 1 large breast (6-7 oz.) of chicken
• 1/2-1 cup of chopped tomatoes (canned or fresh)
• 1/2 cup chicken stock
• 1 teaspoon cornstarch
• 1 teaspoon turmeric

Place buckwheat in pot or rice cooker with vegetable stock and salt. Bring to boil, cover, reduce heat and simmer until all liquid is absorbed. Remove from heat and set aside. (Stir in cheese when the grains are finished cooking if you are adding cheese).

In pot over medium heat, sauté onion and carrots in oil 3 minutes or until soft. Add turmeric, chicken, tomatoes, greens, and beans and salt and pepper to taste.

Mix in cornstarch, stir until thick and transfer to pie plate or casserole and set aside.

Turn on broiler.

When grains are done, fold in dried herbs and season to taste with salt and plenty of black pepper. Stir to combine and spread evenly over vegetables. Broil 5 minutes to yield a creamy grain topping with a crisp crust. Remove from oven and serve hot.

Serves 8. Per serving: 160 calories, 11 g protein, 20 g carbs.

Black Bean + Pumpkin Burrito

For 1 serving:

Heat up 1/2 cup black beans and 1/3 cup pumpkin. Mash thoroughly.

Add flavor: pinch of salt, 1/2 tsp. pepper, 1 tsp. mustard, 1 tsp. cumin, 1/2 tsp. garlic powder, 1 tsp. oregano.

Heat up a pan on the stove and spread the mixtue out flat like a pancake. Cook 2-3 minutes, then flip. (It won’t stay together, and that’s ok-just try to get it evenly cooked).

Take a tortilla (I used a high fiber + high protein brand), spread with cheese (I used a Sun-dried tomato Laughing Cow-great spreadability!), add 1/4-1/2 cup chopped spinach.

When the beans are done throw them on the tortialla and wrap tightly. Enjoy!

Servings:1  277 calories, 50 carbs, 20 protein. (Compared to the average burrito-500 calories and 95 carbs!)

Diabetic Pie Meets Fruit Parfait

For the crust:

1 1/2 cups finely crushed bran cereal

2 teaspoons unsweetened cocoa powder

3 tablespoons plain yogurt

2 tablespoons sweetner (or brown/white sugar)

Mix all ingredients. Press into a 9 inch pie plate and bake at 350 for 8 minutes. The mixture is a little crumbly, so just know it isn’t the same texture as a regular graham cracker crust would be.

For the filling: Spread 2 tablespoons of strawberry cream cheese on the bottom of the cooled tart. Mix one small container of (thawed) light cool whip with 1 packet of hot cocoa mix (I used Nestles fat free). Spread about half the mixture over the cream cheese. Add a layer of thinly sliced strawberries. On top of the strawberries spread about 1 1/2 cups of blueberries. Spread the remaining cool whip mixture on top. Slice strawberries for a garnish and refridgerate 1 hour to firm it up.

131 calories, 20 g carbs, 2 g protein per slice. Pie makes 8 servings.

Pizza Crust/Flatbread

• 2 1/4  cups  all-purpose flour, divided (about 10 ounces)
• Dash of sugar
• 1  package dry yeast (about 2 1/4 teaspoons)
• 6  tablespoons  warm water (100° to 110°)
• 1/2  cup  warm water (100° to 110°)
• 1/2  teaspoon  salt
• Cooking spray

1. Lightly spoon flour into dry measuring cups; level with a knife.

2. Dissolve sugar and yeast in 6 tablespoons warm water in a large bowl; stir in 1/4 cup flour. Let stand 30 minutes or until bubbly. Add 1 3/4 cups flour, 1/2 cup warm water, and salt to yeast mixture; stir until a soft dough forms. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 8 minutes); add enough of the remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; cover and let rest 5 minutes. Bake at 350 for 7-10 minutes.

88 calories, 2 g protein, 18 carbs. Makes 12 servings.

Mansion Eggplant Lasagna

1 medium eggplant, washed and sliced horizontally

1 red pepper, washed and cut into half with seeds removed

1 1/2 cups ricotta cheese ( I used Frigo’s part skim)

Marinara sauce (optional)

Lighlty spray the eggplant and pepper with cooking spray and season with salt and pepper. Roast the eggplant and pepper at 450 for about 30 minutes, until soft. While they are cooking, mix 1 teaspoon dried mustard, 2 teaspoons of pepper, 2 tablespoon of herb(s) (rosemary, oregano, basil, thyme, or sage are all good-or any combo of them) and a dash of balsamic vinegar to the cheese. Whip together and let stand at room temperature. When the vegetables are cool, spray a cooking dish lightly, then layer eggplant, cheese, pepper, cheese and eggplant. If you choose to add marinara sauce, put a little on the bottom of the dish and then spread some on top of the last layer. Cook at 350 for 10 minutes until warmed through and the cheese is melting.

234 calories, 7g protein, 21g carbs per serving. Makes 2 servings. (Nutrition figured without the marinara sauce).

Non-diabetic Lemon Bars

I encourage non-diabetics to eat in moderation-but know there is nothing health conscious about these!

*A clear glass dish works best. Be sure to spray the dish first.

½ cup powdered sugar

1/8 tsp. salt

1 cup flour

½ cup butter  (must be butter)

 Mix and press in 8×8 pan. Cook at 350 degrees for 15 minutes.  Watch very closely or it will burn.

 While previous mixture is baking mix:

1 cup sugar

½ tsp. baking powder

1/8 tsp. salt

2 eggs well beaten

2 Tbsp. fresh lemon juice plus rind or 1/4 cup bottled lemon juice

 Pour over bake dough and bake 20 minutes longer and sprinkle with powdered sugar while warm.

*To caramelize the powdered sugar: put the oven on broil and watch closely until the sugar starts to brown-but before it starts to burn.

Cornbread Muffins

1/4 cup flour

1/4 cup cornmeal

1 tablespoon sugar or sugar replacement (stevia, splenda, etc)

1/2 tsp. baking powder

1/8 tsp. salt

1/8 tsp. baking soda

freshly grated nutmeg (regular nutmeg works too)

1/4 cup milk

1/4 cup + 2 tbs. plain yogurt

1 egg beaten

1/4 corn (or 1 small, fresh ear)

Whisk the dry ingredients; stir the wet ingredients separately, then add to the dry. Mix in the corn last before dropping by the tablespoonful into greased muffin tins. Cook at 400 for 12 minutes. Makes 20 mini muffins.

*For the honeyed muffins, when they come out of the oven, poke several holes with a toothpick. Squeeze a droplet of honey onto the top and spread. The honey will sink into the muffin as it cools.

28 calores, 4 carbs per muffin (not the honeyed kind)

Chocolate Yogurt Cake

2 1/4 cup applesauce

2 large beaten eggs

1/4 cup sugar

1/2 cup plain yogurt

1/4 cup and 3 tbs. cocoa

2 1/4 cup flour

pinch of salt

2 tsp of baking powder

1 tsp baking soda

Mix wet into dry, bake at 350 for twenty minutes.

1/24 of the cake: 75 cals, 16g carbs

Carrot Cake Muffins (When topped with cream cheese icing, they are cupcakes!)

2 cups grate carrots

2 eggs

1 1/2 cups crushed pineapple

1/4 cup sugar

little less than 1/4 cup of applesauce

1 1/2 cups flour (half can be wheat)

1/4 cup shredded coconut

3 tsp. baking soda

mix wet into dry, bake at 350 for 20 minutes. Makes 41 mini muffins. 25 calories, 5 carbs per mini muffin.