All Mighty Words

I was watching a show called Kitchen Nightmares the other night and in this particular episode, Chef Ramsay was helping out the owners of an Irish Pub in New York. One of the dishes Chef Ramsay cooked on this episode was Shepherds Pie. It looked and sounded absolutely delicious, so I figured I would give it a try.

Shepherds Pie or sometimes spelled Shepards Pie, is a dish that is served at pubs throughout England and Ireland. It is traditionally made with finely chopped or ground lamb topped with mashed potatoes. Ground or chopped beef is often substituted for the lamb. When beef is used, the dish is referred to as “Cottage Pie”.

I am not a big fan of Lamb, so I used ground beef in the recipe that follows. My wife and I absolutely loved this dish and will certainly make it again in the future. The ground beef was excellent, but I think the next time I make this, I will try using a braised beef instead. I am thinking that some left over meat from a pot roast would work wonderfully in this dish.

Well, let’s get on with the recipe shall we? I am quite confident that you and your family will fall in love with this dish and make it again and again.

Please forgive me if any of the measurements in this recipe are not spot on accurate. I rarely follow recipes and tend to taste as I go along. I recommend you do the same and try to use the ingredients below as a guide.

The Mashed Potatoes:

I experimented and used three types of dairy with the potatoes. The result was a very fluffy and creamy mashed potatoes which worked wonderfully with the rest of the ingredients. Again, the ingredients below are a guide. I would add a little of each ingredient at a time and taste as you go. Like it creamier? Then add a bit more cream. Need more salt? Add a bit more. You could add a touch of garlic powder or freshly roasted garlic to these potatoes as well for an exciting variation.

About 5 Potatoes (I use Russets) Peeled and Cut Into Cubes
2 Tablespoons Sour Cream
1 Tablespoons Softened Cream Cheese
1 Tablespoon Butter
Salt and Freshly Ground Black Pepper

Pie Filling:

2 tablespoons Extra Virgin Olive Oil
1 Pound Ground Beef or Lamb
2 Carrots Peeled and Chopped
1 Onion Chopped
About 1/2 Cup Frozen Peas

Gravy:

2 Tablespoons Butter
2 Tablespoons All Purpose Flour
1 Cup Beef Stock or Broth
A Healthy Squirt Worcestershire Sauce
1 Tsp Freshly Chopped Thyme

The Garnish:

Paprika
Freshly Chopped Parsley Leaves

Directions:

Get a pot large enough to hold your potatoes with room to spare and fill with cold water. Add a generous pinch of salt to the water and then add your potatoes. Boil the potatoes in the salted water until tender. It should only take about 10-12 minutes. You can check the potatoes for doneness by piercing with a toothpick or fork. Drain the potatoes and add them to a large bowl. Add your sour cream, cream cheese, butter, salt and pepper. Mash the potatoes and stir until smooth. Set Aside.

While the potatoes are cooking, preheat a large skillet over medium high heat. Add the oil to the pan, then add the ground beef or lamb. Season the meat with a bit of salt and pepper. Brown the meat, crumbling it as you brown. If you are using meat that is high in fat, try and spoon out some of the drippings as you cook.

Add your chopped carrots and onions to the ground beef. Cook your vegetables with the meat for 5 minutes or so, stirring often. You can then remove from heat.

Now we are going to make our gravy. Grab another skillet and over medium heat cook 2 tablespoons of butter and 2 tablespoons of flour together for a few minutes, stirring often. Make certain to keep an eye on this mixture because it can burn. If it burns, the butter can turn bitter, and you will have to start over. You will only need to cook the butter and flour for a minute or so until it mixes together and is smooth.

Add your beef broth or stock,Worcestershire Sauce, and fresh thyme to the flour and butter mixture. Stir and allow gravy to thicken. It should only take a minute or so.

Add the gravy to your meat and veggies and stir in your frozen peas.

Preheat your oven broiler to high.

Now grab a relatively small round or rectangular baking dish and fill it with your meat and veggie mixture.

Top the mixture with your mashed potatoes and spread evenly over the mixture. Sprinkle some paprika on top and broil around 5 - 6 inches from the heat until the potatoes are evenly browned.

Sprinkle some freshly chopped parsley on top and serve.

Ralph Serpe is a passionate home cook and webmaster for http://www.chefability.com. Visit ChefAbility today for more delicious cooking recipes & tips!

Author: Ralph Serpe

Planning a picnic with a diabetic friend or relative and wondering what foods to prepare? Want something a little different? Try this menu for a tasty picnic that defininetly won’t be remembered as “the usual picnic”. It is suitable for diabetics and non-diabetics alike. For the meat, go a different route with the All American Turkey Loaf, add a relish tray, Boston-style baked beans, and refreshing Oreo Cookie Dessert. Gelatin Punch makes for a cool, refreshing drink that’s welcome anytime. You can choose your flavor by the flavor of gelatin you use.

As always, remember it is important to keep hot foods hot and cold foods cold!

All American Turkey Loaves

(This recipe is from The Joslin Diabetes Quick & Easy Cookbook)

Vegetable cooking spray

8 oz very lean ground turkey breast

2 tbsp quick rolled oats

2 tbsp chopped onion

1 clove garlic, minced OR 1/8 tsp garlic powder

1/2 tsp Dijon mustard

1/2 tsp tomato paste

1/4 tsp Worcestershire sauce

2 tbsp egg substitute

1/8 tsp crushed dried marjoram

1/8 tsp crushed dried thyme

freshly ground pepper to taste

1 small bay leaf cut in half

Preheat oven to 425 degrees. Lightly coat a small shallow baking dish with cooking spray.

Place the turkey in a medium bowl. Add the oats, onion, garlic, mustard, tomato paste, Worcestershire sauce, egg substitute, thyme, marjoram and pepper. Mix well. Wet your hands before forming the mixture into 2 loaves of equal size.

Place the loaves in the prepared baking dish. Top each loaf with half a bay leaf. Lightly coat the loaves with cooking spray and bake for 20-25 minutes. Check after 15 minutes. Lower heat to 400 degrees if athe top is browning too quickly. Be sure to remove bay leaf halves before eating.

Two servings: Per loaf: 30 grams protein, 5 grams carbs

RELISH TRAY

No amounts are listed. Base on the number of people you will be serving.

Stuffed green olives

Ripe olives

Kosher dill pickle spears

Bread and Butter pickles

Whole baby carrots

Green onions, trim tops but leave some remaining.

EASY BOSTON-STYLE BAKED BEANS

4 cans navy beans, drained, reserving 1 1/4 cups liquid

1/2 lb bacon, fried and chopped, reserving half the fat

1 medium onion, chopped

1/4 cup yellow mustard

1/3 cup Splenda, granulated

2 tbsp molasses

Preheat oven to 350 degrees. Cook onion in the bacon fat until translucent. Stir in the beans and remaining ingredients. Pour into a 3-quart baking dish. Bake for 45 minutes.

18 servings at 9g protein, 21 g carbs and 3 g sugar each.

OREO COOKIE DESSERT

2 small pkgs sugar-free instant vanilla pudding mix

3 cups low-fat milk

8-oz light cream cheese, softened

8-oz carton frozen sugar-free whipped topping, thawed

16 Oreo sugar-free cookies, broken into pieces

Mix together pudding mix and milk on low speed of electric mixer; add cream cheese and mix until well blended. Add whipped topping and mix well with a large spoon (do not use mixer). Add cookie pieces and mix in. Chill for several hours or overnight before serving.

GELATIN PUNCH

1 pkg (6 oz) sugar-free gelatin of your choice

3/4 cup SPLENDA

2 cups boiling water

1 can (46 oz) pineapple juice

6 cups cold water

2 liters sugar-free chilled ginger ale

In a 4-quart freezer-proof container, dissolve gelatin and SPLENDA in boiling water. Stir in pineapple juice and cold water. Freeze overnight or all day. Remove from freezer 2 hours before serving time. Place in a large punch bowl (large plastic container for a picnic). Stir in ginger ale just before serving.

Yield: about 6 quarts

NOTE: There is sugar in this recipe from the natural sugar in the pineapple juice. For 1 serving of punch, this should not be a problem.

If you don’t want to bother with the punch, ice down some sugar-free sodas, teas, or vitamin water drinks.

Have a great picnic. Enjoy!

Author: Linda Wilson

Back-to-school is upon us. Kids will be busy with school and all the extra activities this time of the year brings. Here are a couple of hot sandwich ideas that come in handy when you need a quick meal or snack to tide those hungry ones over until after the game, etc. Both of these recipes are suitable for diabetics.

The first recipe is for an open-faced version of the ever popular grilled cheese sandwich. Since it is open-faced, meaning it uses only one slice of bread, and calls for whole-wheat bread, it will fit into the diabetics diet easily. In this one recipe, you have grain, dairy, meat and vegetable all included. That’s a pretty well-rounded recipe for a quick snack or meal.

OPEN-FACED GRILLED BACON-CHEESE SANDWICH

4 slices whole-wheat bread

1 tbsp butter

1/8 tsp garlic powder

4 slices American cheese

12 slices bacon, fried and drained on paper toweling

4 thick tomato slices

Melt butter in microwave and add garlic powder. Brush garlic butter on one side of each bread slice. Place bread in skillet or on griddle, buttered side down. Top each bread slice with a slice of cheese and three slices of bacon. Grill or fry over medium-high heat until bread is lightly browned and cheese starts to melt. Remove from heat and add a tomato slice on top of bacon.

Who doesn’t love a good BLT? Try this recipe to liven up the usual sandwich. The seasoning mix sprinkled over the bacon gives an extra “kick” to this BLT. Diabetics, be sure you use whole-wheat bread that is thin-sliced.

SWEET AND SPICY BLT

Seasoning mix: 1 tbsp SPLENDA

1/4 tsp ground cayenne pepper

1/4 tsp garlic powder

1 tsp paprika

Combine all ingredients in a small bowl and mix well. May be stored in refrigerator in an airtight container or zip storage bag.

Sandwich: 12 slices lean bacon (or turkey bacon)

2 tsp seasoning mix (above)

8 slices whole-wheat bread, plain or toasted to suit your taste

2 tbsp fat-free ranch dressing

4 leaves of green lettuce

8 slices tomato

Place bacon on a microwave-safe plate or pan and top each slice with 1/2 teaspoon seasoning mix. Cook bacon in microwave according to package directions to desired doneness. Toast bread, if desired. Spread 1/2 tablespoon ranch dressing on 4 slices of the bread. Layer bacon-using 3 slices per sandwich, tomato and lettuce slices on bread and top with remaining bread slices.

Makes 4 sandwiches.

Enjoy!

Author: Linda Wilson

For the pastry:

8 oz plain flour
1 egg
2 oz castor sugar (in the UK, this is a finer sugar than ordinary white granulated sugar)
5 oz butter

Making the pastry - combine all the ingredients together (I use my food processor to whizz up the paste, but it will work ok done by hand) This is a sweet pastry and requires no additional liquid.

Roll out in a rectangle and place in a greased tray - you need one approximately 8″ x 12″ with a bit of depth because the almond paste is runny before it’s baked.

Cover the base of the pastry with jam - I use raspberry, blackcurrant or damson, depending what I have in store. Any jam would do.

For the almond filling:

8 oz ground almonds
4 oz castor sugar
4 oz icing sugar
3 eggs
teaspoon of almond essence
1 cup of milk

Combine all these ingredients in a mixing bowl - pour onto the pastry base. Scatter some flaked almonds on top of the mixture.

Bake in a medium heat oven till golden brown.

Allow to cool down and then cut into fingers. You should get 16 fingers at least from this recipe. Store in a tin - keep cool.

Aaaaaaaaargh - I can taste the flavor right now! This is one of my favorite recipes. If you prefer, you can make it into a bakewell tart by cooking it in a circular flan dish instead of a tray-bake tray.

I hope you enjoy this recipe - keep looking out for more in your inbox over the next few weeks.

Author: Margaret MacGillivray

Who doesn’t love a cool glass of refreshing lemonade, especially on hot summer days? Diabetics are always looking for beverages that don’t have that bitter, artificial sugar taste. Here are a couple of lemonade recipes that are tasty for diabetics as well as anyone watching their sugar intake. Both recipes are made using Splenda granular which does not leave that bitter taste found in some diet beverages.

The first recipe is lemonade with a berry twist, Our recipe uses blackberries but you could substitute raspberries or your other favorite berry. Very tasty and refreshing, perfect for a picnic, outdoor barbeque, or just relaxing around the pool.

BLACKBERRY TWIST LEMONADE

2 cups fresh blackberries or unsweetened frozen blackberries, thawed

1 cup fresh lemon juice

1 cup Granulated Splenda

4 cups cold water

Put berries, lemon juice, and Splenda into blender. Process mixture until smooth, scraping down sides. Press mixture through a sieve into a pitcher. Discard solids remaining in the sieve. Stir in water. Serve over ice.

Yield: 7 servings with 4 grams sugar each

Our second recipe is for an old-fashioned lemonade made with Splenda rather than sugar.

OLD-FASHIONED-STYLE SUGAR-FREE LEMONADE

2/3 cup water

1/2 cup Splenda granular

1 cup fresh squeezed lemon juice (about 6-8 lemons)

4 to 6 cups cold water to taste

In a large glass measuring cup, combine 2/3 cup water and the Splenda. Heat in the microwave for 2 minutes on high. Using caution, remove from microwave and stir the mixture to see if Splenda is completely dissolved. If not, return to microwave and heat an additional 45-60 seconds. Fill a pretty, large pitcher with ice. Pour lemon juice over the ice. Add the Splenda mixture and stir well. Add 4 cups (1-qt) of cold water. Stir well to blend. Taste and add additional water to suit your taste.

Fill a tall glass with ice and pour your choice of our lemonades over the ice for a very refreshing summer drink.

Enjoy!

Author: Linda Wilson

Back to school time is here. We all know that can be a busy and expensive time for families. With our economy currently not doing so good, stretching the food budget becomes especially important as money is being spent on school fees, clothing, athletic fees, even glasses for the children. Here is a menu that is tasty, inexpensive, and easy for busy, working moms and others.

A Swiss Steak made in the crockpot or slowcooker is great for busy families. It has beef, potatoes, carrots, and tomato so you have your meat and vegetables one dish. Add a salad of Tangy Cucumbers and Onions for a dash of crunch and flavor. For a quick and tasty dessert try our Mini Cherry Cheesecakes.

CROCKPOT SWISS STEAK DINNER

1 1/2 lbs beef round steak cut into 6 pieces

1/4 tsp salt

1/8 tsp black pepper

8 new red potatoes, scrubbed and cut into fourths

1 lb whole baby carrots

1 med onion, sliced

1 can diced Italian-style tomatoes, undrained

1 jar homestyle beef gravy

fresh parsley, chopped; optional

Spray a 12-inch non-stick skillet with cooking spray and heat over medium-high heat. Sprinkle salt and pepper over beef pieces. Cook meat 6-7 minutes, turning once, until browned.

Layer potatoes, carrots, onion and beef in 4 - 5 qt crockpot or slow cooker. Mix tomatoes with gravy and spoon over meat in slow cooker. Cover, and cook on low setting for about 8 hours or until meat and vegetables are tender. Sprinkle each serving with chopped parsley, if desired.

Makes 6 servings.

This is a good recipe for diabetics as it has a great protein to carb ratio. Per serving: 27 g protein and 20 g carbs.

TANGY CUCUMBER ONION SALAD

1 cup fat-free sour cream

2 tbsp cider vinegar

2 tbsp lemon juice

1/4 tsp salt

1/8 tsp pepper

3 large cucumbers, peeled and thinly sliced

1 small sweet onion, thinly sliced

In a large bowl, combine the sour cream, vinegar, lemon juice, salt and pepper. Add cucumbers and onion and toss to coat. Cover and refrigerate at least 1 hour before serving. Use a slotted spoon for serving.

MINI CHERRY CHEESECAKES

1 pkg of 6 mini graham cracker pie shells

1 (1 oz) pkg instant sugar-free fat-free cheesecake pudding mix

12 tbsp no-sugar-added cherry pie filling

6 tbsp sugar-free whipped topping, optional

Prepare pudding mix according to package directions. Fill mini pie shells about 2/3 full (this will leave some pudding left over). Top pudding with 2 tablespoons of pie filling per pie. Refrigerate until serving time. Top with a tablespoon of whipped topping if desired.

Variations: Use 1 full-size pie shell to make a regular-size cheesecake.

Use different pie fillings to suit your taste. Blueberry, peach, etc are also good.

Author: Linda Wilson

Want some new ways to brighten up breakfast at your house? Do you children like a muffin tucked in their lunch box or for a snack after school? Is there a diabetic in your household? Following are a couple of tasty muffin recipes that will be the answer to any of the situations listed above. For breakfast, add some fresh fruit, a sausage link, slice of bacon, an egg or a small cup of low-fat, sugar-free yogurt and you have a meal. If you or your child is diabetic, add at least one protein source with the muffin. The good thing about muffins is that they can be made in advance, saving time during that inevitable morning rush! They are also great to grab on your way out the door for a midmorning snack at work.

LEMON POPPYSEED MUFFINS

2 1/4 cups cake flour

1/2 cup SPLENDA

1/2 cup Equal Sugar-Lite

3/4 cup butter, softened

1/2 cup nonfat instant dry milk

2 tsp baking powder

3/4 tsp baking soda

3/4 cup buttermilk

2 tbsp fresh lemon juice

2 1/2 tbsp grated lemon peel

1 egg

1/2 cup egg substitute

2 tsp vanilla extract

2 tbsp poppyseeds

Preheat oven to 350 degrees. Line 18 muffin cups with paper baking cups. Set aside.

In a large mixing bowl, mix cake flour, SPLENDA, Equal, and butter on medium speed of electric mixer 1-2 minutes until blended and crumbly. Add dry milk, baking powder, baking soda and salt. Mix on low speed until blended. Blend buttermilk, juice, lemon peel, egg, egg substitute and vanilla in a small mixing bowl. Add 2/3 of buttermilk mixture to flour mixture. Mix on medium speed one minute. Stop and scrape sides and bottom of bowl. Mix on medium-high speed 45 to 60 seconds. Reduce mixer speed to low and add remaining liquid; blend. Stop mixer and scrape sides and bottom of bowl again. Add poppyseeds. Mix on medium-high speed 30 seconds. Pour muffin batter into prepared pans. Bake muffins 12-15 minutes or until toothpick inserted in center comes out clean.

This Banana Chocolate Chip Muffin is a particular favorite of children. It is an especially good way to give your diabetic child a special treat.

BANANA CHOCOLATE CHIP MUFFINS

3-4 large bananas, ripe and mashed

3/4 cup Splenda granular

1/4 cup egg substitute or 1 egg

1 1/2 cups flour

1 tsp baking soda

1 tsp baking powder

1/4 tsp salt, optional

1/3 cup butter, melted

1/4 cup mini semi-sweet chocolate chips

Preheat oven to 375 degrees. In a large mixing bowl, blend together bananas, sugar and egg or egg substitute. Add flour, baking soda, baking powder and salt. Blend well. Stir in the butter and chocolate chips. Fill paper-lined muffin tins 2/3 full. Bake at 375 degrees for 15-20 minutes.

Yield: 18 muffins

Note: Yes, there is a minimal amount of sugar in the chocolate chips. However, there should not be enough in 1 muffin to raise blood-sugar levels. Of course, in the case of severe diabetes or special needs consult with your doctor or buy sugar-free chocolate chips.

Emjoy!

Author: Linda Wilson

Breakfast is probably the most important meal of the day. Yet, while kids are tired in the mornings and rushing around to get ready for school, it is sometimes tempting to offer a donut, toaster pastry or other nutritionally devoid treat. Don’t give in to that temptation. You want your child to do well during their school day so help them out by starting their day with some nutritious food and breaking the “cereal routine” somedays. Following are some recipes that can be made ahead or are quick and easy and they will give your children a good start to their day. All of these recipes are also suitable for diabetics.

Kids love muffins. So make up a batch of these Oatmeal-Blueberry Muffins. Oats and blueberries are a couple of our best food products and here they are combined into a tasty muffin. Add a small carton of yogurt for a quick and tasty breakfast. If mornings are hectic for you, make the muffins before hand and warm before serving for breakfast.

OATMEAL-BLUEBERRY MUFFINS

1 cup + 2 tbsps flour

6 ounces uncooked regular oats

1 tbsp baking powder

2 tbsp Equal Sugar-Lite

1/2 tsp salt

1 cup skim milk

1 egg or 1/4 cup egg substitute

1/4 cup vegetable oil

1 cup fresh blueberries

Vegetable cooking spray

1 tsp ground cinnamon

In a medium mixing bowl, combine flour, oats, baking powder, Equal and salt. Make a well in the center of the mixture.

In a small mixing bowl, combine milk, egg and oil. Add to the well of the dry ingredients. Stir just until dry ingredients are moistened. Gently fold the blueberries into the mixture. Spray 12 muffin cups with vegetable oil spray. Fill each cup 2/3 full of the batter. Sprinkle cinnamon over the tops of the batter. Bake at 425 degrees for 20 to 25 minutes or until lightly browned.

French Toast Strata needs to be refrigerated overnight making it perfect if you like to make breakfast preparations the night before. Hop up in the morning, remove from the ‘fridge, pop in the oven and breakfast is served by the time you are ready to face the day. For diabetics, add a couple strips of bacon or a sausage patty or link. There are apples in the strata so a fruit is incorporated into this meal.

FRENCH TOAST STRATA

1/3 cup granulated sugar substitute (I use Splenda)

1 cup egg substitute

2/3 cup skim milk

3/4 tsp vanilla extract

1 tsp maple-flavored extract

8 slices cinnamon-raisin bread

2 cups apples, peeled, cored, sliced thin

1/4 cup low-fat cream cheese

1 tbsp granulated sugar substitute (for this I use Equal Sugar-Lite)

1/2 tsp ground cinnamon

Spray an 8-inch square baking pan with non-stick cooking spray.

In a medium mixing bowl, blend together 1/3 cup granulated sugar substitute, egg substitute, milk and extracts. Tear bread into small pieces and toss into egg mixture. Add apples. Coat the bread evenly with mixture and pour into prepared pan. Cut cream cheese into 8 pieces and place strategically over the top of mixture. Blend cinnamon with 1 tablespoon of sugar substitute and sprinkle over the strata. Cover and refrigerate overnight.

Next morning preheat oven to 350 degrees. Remove strata from fridge and bake 40-50 minutes or until lightly browned and set. Serve immediately while hot.

Carbs 20g, Protein 7 g in each 1/8 of strata serving.

Our Strawberry Spread is great spread on toast, bagels, etc. Your child will feel so special knowing you made this delicious spread for them.

STRAWBERRY SPREAD

1 qt fresh strawberries

3/4 cup cold water, divided

2 tbsp lemon juice

1/4 tsp cinnamon

3 tbsp cornstarch

1 cup Equal Sugar-Lite

Wash, hull, finely coarsely chop berries. Combine in a small dutch oven or other heavy saucepan, strawberries, 1/2 cup water, lemon juice and cinnamon. Bring mixture to a boil, stirring well. Dissolve cornstarch in the remaining cold water and add to the boiling mixture. Reduce the heat and simmer a couple of minutes or until mixture thickens, stirring occasionally. Remove from the heat and cool. Stir in Equal after mixture has cooled down.

NOTE: This is good spread on toast or used as you might use jelly or jams.

1 tbsp = 11 calories, 3 g carbs, trace protein

For a different way to serve ham and eggs and entice your child to eat something they might otherwise not want, try our Mini Ham and Cheese Frittatas. Your child will love the idea of their own little muffin cup meal. And you will have served them a good breakfast.

MINI HAM & CHEESE FRITTATAS

1/4 lb cubed fully cooked lean ham

1 cup shredded fat-free cheddar cheese

1 1/2 cups egg substitute (or 6 eggs)

4 egg whites

3 tbsp minced chives

2 tbsp skim milk

1/4 tsp salt

1/4 tsp black pepper

Preheat oven to 375 degrees. Coat 8 muffins cups with nonstick cooking spray.

Divide ham evenly among the 8 muffin cups. Top ham with cheese. In a large mixing bowl beat eggs or egg substitute with egg whites. Beat in the chives, milk, salt and pepper. Pour this mixture over the cheese in muffin cups. Each cup should be about 3/4 full. Bake 22-25 minutes or until a knife inserted near center comes out clean. Carefully run a knife around edges to loosen. Remove from pan and serve warm.

Enjoy!

Author: Linda Wilson

Here is a good dinner menu that is very economical and satisfying. Featured is Amish Beef-Cabbage Casserole that I received from an Amish acquaintance. You will notice that I did not change the recipe but left it authentic with diabetic recommendations in parenthesis. This casserole has meat, vegetables, and rice which is a grain all incorporated into the dish. For our diabetics, skip bread with this meal since there is rice in the casserole. Add three bean salad and finish your meal with chocolate cake.

AMISH BEEF & CABBAGE CASSEROLE

1 lb ground beef, browned and drained

3 cups fresh cabbage, shredded

3/4 cup onion, diced

1 tsp salt

1/2 tsp black pepper

1/4 tsp garlic powder

1 can tomato soup

1 soup can of water

1 cup cooked rice (brown rice is recommended for diabetics)

1 tbsp brown sugar (can be omitted or use 1 tsp Splenda brown sugar blend)

1 tbsp lemon juice

1 cup shredded Cheddar cheese

Preheat oven to 350 degrees.

Grease (for health purposes, it is better to use a non-stick vegetable spray) a 2-quart casserole dish. Placed cabbage in dish. Stir in the hamburger and onion. Add remaining ingredients, except cheese, and mix all together. Cover casserole dish and bake for 1 hour. Remove from oven and sprinkle cheese over the top. Ready to serve.

THREE-BEAN SALAD

1 can cut green beans, drained & rinsed

1 can yellow wax beans, drained & rinsed

1 can kidney beans, drained & rinsed

1/2 cup bell pepper, chopped fine

1/2 cup minced onion

Dressing: 3/4 cup Splenda or Equal Sugar Lite

1/2 cup extra-virgin olive oil

1/2 cup cider vinegar OR 1/4 cup each cider and balsmic vinegars

1/4 tsp salt

1/2 tsp black pepper

In a large bowl, combine beans, bell pepper and onion.

Make dressing: Using a glass jar with a screw-on lid, combine sugar substitute, oil, vinegar, salt and pepper. Secure lid and shake jar well to blend ingredients. Pour dressing over bean mixture and mix well to blend. Cover and refrigerate for about 24 hours. Remove from refrigerator and let come to room temperature before serving.

DIABETICS MOIST CHOCOLATE CAKE

2 cups all-purpose flour

1 tsp baking powder

1 tsp salt

2 tsp baking soda

3/4 cup unsweetened cocoa

2 cups Splenda granular

1 cup vegetable oil

1 cup hot coffee

1 cup milk

2 eggs

1 tbsp mayonnaise

1 tsp vanilla extract

Preheat oven to 325 degrees.

In a large mixing bowl, sift together all the dry ingredients. Add oil, coffee and milk to dry ingredients; mix with electric mixer on low speed for two minutes. Add eggs, mayonnaise and vanilla extract then beat two minutes more. Spray a 13″ x 9″ x 2″ baking pan with non-stick cooking spray. Pour batter into pan and bake at 325 degrees for 25-30 minutes until a toothpick inserted in center comes out clean. Lightly dust with powdered sugar (see how to make sugar-free powdered sugar on this website) if desired or drizzle with sugar-free chocolate sauce.

Enjoy!

Author: Linda Wilson

The smell of homemade pumpkin pie conjures images of family and celebration, gently seasoned with love, comfort and good cheer. It is the ubiquitous dessert of fall and harvest. Whether served warm or cold, home crust or pre-made, pumpkin pie completes a hearty, fall meal.

Many cooks are afraid to try homemade pie crust recipes, but really, they are quite simple. The most important thing to consider is your liquid and the actual heat of your oven. It is a good idea to keep a thermometer in your oven so you can monitor how hot you are actually cooking. Below is one of the simplest pie crust recipes:

Makes: 1 9-inch (4-cup volume)

1 cup all-purpose flour (Unbleached flour is great)

1/2 teaspoon salt

1/3 cup vegetable shortening or margarine

2 – 3 tablespoons cold water (cold is very important).

Combine flour and salt in a medium bowl; cut in vegetable shortening until mixture is crumbly. Sprinkle with water a little at a time until just moist; blend until mixture holds together. Do not over mix or your crust will not be flaky.

Next, shape the dough into a ball; place on a lightly floured surface. Roll out to 1/8-inch thickness and line pie plate with crust. Trim the edges leaving a 1-inch overhang to fold under and crimp.

If you are making two pies, double all above ingredients, follow the recipe above but divide the dough in half.

To make a truly delicious pumpkin pie, make the batter ahead, if you need a little extra time on the day of your big meal, but pour the batter into the pie shell just before baking. This will keep the crust crisp. Add a dusting of cinnamon or nutmeg to the top of your pie, but be careful as these are very potent spices. Be sure you follow the directions that say to begin with a high baking temperature, then reduce the heat part way through the baking. Failure to follow this step will result in a soggy, underdone crust.

Even a store-bought crust can be given a made-at-home flair by using interesting, decorative crust crimping. One of my favorites is to take pieces of left-over crust (after trimming) and fashion them into fall leave to decorate the edges or center of the pie.

There are a variety of pumpkin pie recipes and it is even possible to make a pumpkin pie using fresh pumpkin, however, canned pumpkin often yields more reliable results with less work. Following is a very easy recipe for you to follow:

Simple Pumpkin Pie

8 servings

Ingredients

3/4 cup granulated sugar (you can substitute ½ cup sugar + ¼ cup brown sugar for a deeper flavor)
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves

1/4 teaspoon ground nutmeg
2 large eggs
1 can (15 ounces) packed (canned) pumpkin
1 can (12 fluid ounces) evaporated milk
1 unbaked 9-inch (4-cup volume) deep-dish pie shell
Whipped cream or dessert topping.

1. Combine sugar, salt, cinnamon, ginger, nutmeg and cloves in small bowl. Beat eggs in a separate bowl. Stir in pumpkin and sugar-spice mixture. Slowly stir in evaporated milk.
2. Pour mixture into prepared pie shell in pan.
Bake in preheated 425F oven 15 minutes. Reduce temperature to 350F; bake 40 to 50 minutes or until knife inserted near center comes out clean.

3. Cool on wire rack 2 hours. Serve immediately or refrigerate. Top with whipped cream before serving.

It is possible to substitute 1 ¼ teaspoon of pumpkin pie spice for the spices, but the taste is not quite the same.

If you choose to prepare homemade whipped cream (and you should), simply whip one small container of heavy whipping cream with ¼ cup of sugar and 1 teaspoon of vanilla until firm. If you like, you can even add a dash of cinnamon to your whipped cream for an extra special flavor. Vanilla and whole bean vanilla ice cream is also delicious with a freshly baked pumpkin pie.

Author: Sandra Canfield