MyDiabeticBag

Halloween 2012 Roasted Cinnamon Almonds (6g Carbs)

2012-10-28T17:53:00.000-07:00

Happy Halloween to you!

Well, it's that spooky time of year. Skeletons dangling from the rafters.
(Eek!) Spiders skittering up your spine. (Oh, no!) Shreaking goblIns
making your heart go thump-thump, thump-thump, THUMP-THUMP.
(Have mercy!) There are enough cringe-worthy things lurking around
these days--you don't want to add high blood sugar to the mix. (That's
TERRIFYING!!)

You can have your scary fun without the sugar rush. Here's a VERY
simple and scrumptious recipe that I adapted from a regular (not-
diabetic-friendly) holiday appetizer cookbook I found online a couple
of years ago. (See credits.)

Just imagine breathing in deeply. Aah, here comes the lovely, dark
cinnamon scent billowing into every corner of your house. (Yum-yum.)
Now you know that the holidays are rolling in. The toasty crunch of
roasted almonds and the delicate sweetness of Splenda bring the
cinnamon flavor to full bloom. Pure satisfaction. Very little time
needed to make this lovely dream a reality. Just look below.

Roasted Cinnamon Almonds
(Prep time-5 minutes or less)
(Start to finish-1 hour and five minutes)

Ingredients
4 cups whole, raw almonds
1/4 cup Brummel & Brown® Vegetable Oil and Yogurt Spread (or your
favorite butter substitute)
6 tablespoons Splenda® Granulated
1/4 teaspoon sea salt
1/2 teaspoon ground cinnamon

Preparation
1) Preheat oven to 250 degrees Fahrenheit.
2) Pour almonds into a large mixing bowl.
3) Melt Brummel & Brown® in a microwave-safe dish. Microwave for 30
seconds. Remove dish from microwave and mix in Splenda®, salt and
cinnamon. Pour butter-spice mixture over almonds. Toss well to coat.
4) Pour almond mixture onto a large baking sheet. Roast for 1 hour in
the preheated oven, stirring occasionally, until golden brown. (I stir
every fifteen minutes.)
5) Allow to cool. Store in an airtight container.

Now you've got PERFECT Halloween munchies for everyone!

Numbers you need to know:
Per 2-tablespoon serving: 180 Calories; 16g Fat (2g Saturated, 10g Monounsaturated, 4g Polyunsaturated; 6g Protein; 6g Carbohydrate; 2g Dietary Fiber; 1mg Cholesterol; 29mg
Sodium.

Nita's notes:

So, why the almond when there are so many nuts available? Well, the
Mayo Clinic (see credits) deems the 'pear-shaped nut' one of ten super
foods that should be incorporated into everyone's diet. The almond is
jam-packed with healthy phytonutrients. One serving provides 1/2 the
recommended daily allowance of vitamin E. Almonds are also a great
way to keep your hunger in check. A handful (approximately 2
tablespoons) before a meal (or in this case, before trick-or-treating) will
help you keep your food consumption within targeted limits.

This treat is definitely going to become one of my 'go-to' QUICK
recipes for special occasions. High marks on ease of preparation,
taste and portability. Also, this is a great idea for the gift-giving season
that's fast approaching. Just picture the jazzed-up almonds in holiday
tins. And imagine the 'oohs' and 'aahs' when the tins are opened and
the cinnamon scent hits the air! Makes my mouth water just thinking
about it. You can't go wrong with this recipe.

Hope your Halloween is happily haunting, spectacularly spine-tingling,
chillingly creepy and dazzlingly diabetic-safe! Have fun but eat
smart. As always, make healthy choices for a happier life!

BOO!

Nita

Anita Peacock
Lifelong Type 1 Diabetic
Owner/Manager/Designer at MyDiabeticBag.com (Visit us now! Get your holiday shopping done!)
Email me:
peacockproducts@bellsouth.net
MyDiabeticBag@gmail.com

Credits:

Brummel & Brown® is a registered Unilever brand of spreads.
Unilever US, Inc
800 Sylvan Avenue
Englewood Cliffs
NJ 07632
http://unilever.com/

http://voices.yahoo.com/10-foods-mayo-clinic-recommends-eating-stay-5467777.html

My recipe "Roasted Cinnamon Almonds" is adapted from
"Cinnamon-Roasted Almonds" in the following online holiday
appetizer recipe collection:
http://images.allrecipes.com/site/allrecipes/appetizers2.pdf

SPLENDA® is a registered trademark of McNeil Nutritionals, LLC 2012
| Fort Washington, PA, USA. All rights reserved. http:/Splenda.com

Southern Tomato Sandwich Revamped (8g Net Carbs)

2012-07-03T08:52:00.001-07:00

Ingredients:

· 1 whole low-carb pita (I use Joseph’s Flax, Oat Bran & Whole Wheat Pita Bread—only 8g total carb per whole pita. And only 4g net carbs when you subtract the fiber.)

· 2 tablespoons low-fat cream cheese (I use Philadelphia® brand)

· 3 large tomato slices

· 2 whole basil leaves, or to taste (I like more)

· Pinch sea salt, optional

· Freshly ground black pepper, to taste

· Pinch garlic powder, or to taste

Directions (if necessary…):

1. Lay pita flat and spread with cream cheese.

2. Place tomato slices down one half of the flat pita. Top tomatoes with basil leaves, salt, pepper and garlic.

3. Fold pita bread over taco-style and ENJOY!

Numbers you need to know:

Southern Tomato Sandwich Revamped makes 1 serving/sandwich. Each serving contains: 138 Calories; 7g Fat; 10g Protein; 13g* total Carbohydrate; 5g* Dietary Fiber; 16mg Cholesterol; 503mg Sodium. (*Special note: only 8g net carbs per sandwich when you subtract the fiber.)

Nita’s notes:

Well, it just wouldn’t be summertime in south Georgia without that family mealtime staple—tomato sandwiches. Or, as we lovingly call ‘em down home—‘mater san’wiches. They are easy, fresh and delicious.

I grew up on mayonnaise-y, tomato sandwiches on two slices of white bread per sandwich. They tasted splendid but were not so splendid for me. One sandwich (made the old way) had about 245 calories, 14g Fat and 28g of carbohydrate. (Wow!) AND, it had only 2g Dietary Fiber and 5g Protein.

That’s skewed a bit out of the diabetic-friendly zone. So I decided to adapt the old standard. Give the sandwich a makeover with more oomph and lower bad numbers. (Let me know what you think.)

I have yet to find a ‘lite’ mayonnaise that I like. (I would welcome suggestions.) This is one reason I chose to nix the mayo altogether and opt for low-fat cream cheese. And, boy-howdy, am I glad I did.

If you’ve never had a tomato sandwich with cream cheese, you are in for a very pleasant surprise. It really brings out the tomato-basil flavor. There just isn’t anything better with tomatoes than basil. They pair beautifully.

Another reason to go the cream cheese rather than mayo route is that the cream cheese helps to double the protein per sandwich. (The whole-grain pita ups the protein stats and doubles the dietary fiber, as well.)

And this pita bread is LOVELY—soft and delicious! Joseph’s pita bread is really good. I may be a bit biased because it’s the only low-carb ‘store-bought’ bread I’ve tried. (I’d love to hear from you about any brands you like. I’m always looking to expand my pantry inventory.)

I do wish the bread companies would come out with a low-carb plus low-sodium line. I didn’t feel exactly happy with the 503mg of sodium my ‘healthy’ sandwich has. That’s not all from the pita, the cream cheese also is sodium-laden. The sodium count is the only area where the ‘old’ sandwich (353mg Sodium) came out better than the ‘new’ sandwich (503mg Sodium).

I hope you enjoy this simple touch of south Georgia summer WITHOUT the heat. Oh, good grief, it’s HOT here. Hope you stay cool this summer!

And, as always, make healthy choices for a happier life!

Anita Whittle Peacock

Lifelong Type 1 Diabetic

Diabetes bag designer

Post brought to you by MyDiabeticBag.com

Credits:

· Josephs products are registered/trademarked/copyrighted property of Josephs Bakery. Find low-carb bread options at http://www.josephsbakery.com/

· Philadelphia Cream Cheese is a registered trademark of Kraft Brands: http://www.kraftbrands.com/philly/Pages/default.aspx?utm_source=SEM_MSN&utm_campaign=Philly_Brick_Non-Brand_Broad&utm_medium=cream_cheese_brand

Sauteed Tarragon Pork Chops (2g Carb per serving)

2012-05-01T12:20:00.000-07:00

Ingredients:

· 4 boneless pork loin chops

· 2 teaspoons extra virgin olive oil

· 1/4 teaspoon sea salt

· Freshly ground black pepper, to taste

· Garlic powder, to taste

· 1/4 cup dried tarragon leaves

Prepraration:

1. Defrost pork chops and set aside.

2. Combine olive oil, salt, pepper, garlic powder and tarragon in a small bowl. Rub over both sides of chops. Cover dish and place chops in refrigerator and allow to marinate at least 2 hours. (Can prep the night before cooking. Pull out and cook in less than 15 minutes!)

3. Preheat skillet/grillpan to medium high heat. Saute chops 4-6 minutes per side, depending on how done you like your chops.

4. Serve with barley mushroom casserole and collard greens.

Numbers you need to know:

Recipe yields 4 chops, 1 chop per serving. Per serving info: 185 Calories; 9g Fat; 22g Protein; 2g Carbohydrate; trace Dietary Fiber; 67mg Cholesterol; 172mg Sodium.

Nita’s notes:

These chops are delicious!! Like I said, they are GREAT with barley; but, they are also flavorfully fantastic with brown rice, quinoa, bulgar, etc.. And I just love collards; but, any green veggie is splendid.

This is an easy dinner entrée that can be done in minutes—MINUTES, I say. I just LOVE pork chops, really I do. Next to fish, it’s my favorite protein.

I hope you enjoy this simply scrumptious entrée. And, as always, make healthier choices for a happier life!

Nita

Anita Peacock

Lifelong Type 1 Diabetic

Owner/Manager/Bag Designer

Peacock Products: Life Products for Diabetics

peacockproducts@bellsouth.net

www.MyDiabeticBag.com

MyDiabeticBag.com

Pork Roast with Parsley, Sage, Rosemary and Thyme (trace Carbohydrates per serving)

2012-04-10T14:35:00.000-07:00

Rub Ingredients:

· 2 tablespoons chopped fresh parsley

· 2 tablespoons chopped fresh sage

· 2 tablespoons chopped fresh rosemary

· 2 tablespoons chopped fresh thyme

· 2 tablespoons minced garlic

· 1 teaspoon sea salt (optional)

· 2 teaspoons freshly ground black pepper

· 1 tablespoon extra virgin olive oil

Pork Roast Ingredients:

· approximately an 8 pound bone-in Boston butt

Preparation:

Process all rub ingredients in a food processor until the mixture forms a paste, scraping down the sides as needed.
Rub entire recipe on pork roast. Refrigerate roast uncovered up to two days to allow the rub/paste to form a crust.
Preheat oven to 350 degrees Fahrenheit. Place roast on rack in large roasting pan. Insert an oven-safe meat thermometer into thickest part of roast. Do not let thermometer come in contact with the bone or the bottom of the roasting pan.
Roast meat uncovered until the thermometer registers 155 degrees Fahrenheit, which will be approximately 4 to 6 hours according to the actual size of your roast. (A general estimate is 45 minutes per pound.)
Remove roast from oven, cover (with lid or loosely tented tin foil) and allow to sit for 30 minutes before slicing.

Numbers you need to know:

This recipe yields approximately 28 four-ounce servings. (Subtracting

the one-pound bone weight leaves us with 7 pounds or 28 servings.)

Each serving has the following: 207 Calories; 11g Fat (4g Saturated);

25g Protein; trace Carbohydrate; trace Dietary Fiber; 88mg

Cholesterol;158mg Sodium (91mg, if sea salt is omitted).

Nita's notes:

Yes, this takes a bit of time to cook; but, it's an easy prep and yields

lots of meals. It only takes about 10 minutes to make the rub/paste;

then the rest is refrigerating and roasting time.

Suggestion: let the roast become crusty in the fridge over a Thursday

and/or Friday night and then roast it on Saturday while you're doing

whatever you do at home. The meat thermometer will let you know

when it's done.

I love my digital meat thermometer. It has a remote control with read-

out that sits on the counter. The thermometer is attached by a wire to

the remote and you can set the target temperature (155 degrees

Fahrenheit in this case) before you put the toast in the oven. The

remote control beeps when it reaches the preset temp.

This gives you GREAT sandwich options. I like to place a four-ounce

slice on one half of a six-inch tortilla that's been spread with brown

mustard. Then fold over the tortilla to cover the roasted meat. Preheat

oven to 450 degrees Fahrenheit. Toast the sandwich six minutes on

each side. Yummy-yummy-yummy!

Hope you enjoy this easy many-meal recipe! And, as always, make

healthy choices for a happier life.

Nita

Anita Peacock

Lifelong Type 1 Diabetic

Owner/Manager/Bag Designer at MyDiabeticBag.com

peacockproducts@bellsouth.net

229-928-2055

Stuffed Chicken Breasts (3g Carb per serving)

2012-03-22T15:53:00.003-07:00

I know you will love this recipe. It looks and sounds harder than it is and the ‘oohs’ and ‘aahs’ you receive will be music to your ears. It’s a level of yumminess that’s hard to beat and lends a special occasion elegance to any dinner. The tantalizing smell of lemon, basil and thyme through your house is so delectable your nose will be twitching in anticipation.

Chicken and Stuffin’ Ingredients:

• 5 (8-ounce) skinless, boneless chicken breast fillets
• 1/2 cup shredded Swiss cheese
• 2 tablespoons cottage cheese
• 2 tablespoons cold Brummel & Brown® Vegetable Oil and Yogurt Spread (or your favorite butter substitute)
• 2 tablespoons lemon juice
• 1/2 cup chopped mushrooms
• 1/4 cup chopped onion
• Olive oil cooking spray
• 2 tablespoons fresh thyme, chopped (or 2 teaspoons dried)
• 2 tablespoons fresh basil, chopped ( or 2 teaspoons dried)
• 2 teaspoons fresh garlic, minced
• 1/4 teaspoon freshly-ground black pepper
• 2 teaspoons extra virgin olive oil
• 2 teaspoons Brummel & Brown® Vegetable Oil and Yogurt Spread (or your favorite butter substitute)

Basting Liquid Ingredients:

• 1 teaspoon extra virgin olive oil
• 2 tablespoons lemon juice
• 1/4 teaspoon sea salt
• 1/2 teaspoon freshly-ground black pepper

Preparation:

1) Partially defrost chicken breasts—this will make it easier to halve them smoothly. Lay each breast flat on cutting board. Cut each in half so that the two pieces are approximately equal in size (making a 4-ounce serving size). Allow the chicken to finish thawing.
2) While chicken finishes thawing, chop veggies in a food processor. Spray a small skillet with olive oil spray. Heat over medium-high heat for a couple of minutes. Add the chopped veggies and sauté until onions are nicely browned and mushrooms are limp, approximately 5-7 minutes. Set aside.
3) Place each breast fillet half between 2 sheets of plastic wrap. Pound thin with the flat side of meat mallet or with a rolling pin. Take care not to tear chicken. Set aside.
4) Gently combine the following ‘stuffin’ ingredients in a small-to-medium sized bowl with a fork: cheeses, 2 tablespoons (cold) Brummel & Brown®, 2 tablespoons lemon juice, sautéed vegetables, thyme, basil, garlic and 1/4 teaspoon freshly-ground black pepper.
5) Spread each flattened breast half with 2 tablespoons of cheese-veggie-herb mixture. Fold chicken breast over (like a taco) so that the cheese-veggie-herb mixture is in the center.
6) Place 2 teaspoons Brummel & Brown® and 2 teaspoons olive oil in a large skillet (or on a stovetop grillpan) sprayed well with olive oil spray. Heat skillet/grillpan to medium or medium-high and allow Brummel & Brown® to melt. Swirl or brush the Brummel & Brown®-oil mixture to coat cooking surface evenly. Allow coated skillet/grillpan to heat a couple of minutes before proceeding.
7) Add folded chicken breasts to skillet/grillpan and cook 5-6 minutes, until nicely browned. Combine basting liquid. While breasts are cooking, brush topside of chicken with basting liquid. When grilling side is nicely browned, flip breasts over and continue to cook 5-6 minutes more. (Again, while chicken cooks, brush topside with basting liquid.) When grilling side is nicely browned, remove to serving platter. Let stand 10 minutes before serving.
8) Excellent with quinoa salad and lemon-poached green beans.

Numbers you need to know:

This recipe yields 10 servings, 1 stuffed fillet per serving (don’t worry, these make great reheaters for a worknight supper). Each serving has: 182 Calories; 6g Fat, 29g Protein; 3g Carbohydrate; 1g Dietary Fiber; 71mg Cholesterol; 172mg Sodium.

Nita’s notes:

If you can find 4-ounce breast fillets, good for you! You won’t have to go through preparation step 1. But, around here, all we can seem to get are the Dolly Parton-sized huge-mongous 8-ounce breast fillets. (How do those chickens walk?! They must fall over a lot….) Thus the reason for cutting them in half. 4 ounces of most meat is the standard serving size. Just remember the serving size should approximate the size of a deck of cards in length, width and height. (Tiny data tidbit about diabetic eating. File it away for future reference.)

Please, please, PLEASE do try this recipe! It is ‘oh, good golly Miss Molly’, ‘slap your mama’ fantastic. It’s a hit with my y’unguns (nieces and nephews) and adults, alike. It’s fast becoming one of my most-requested recipes. I love to make it when I want something fairly easy that’s sure to impress.

To reheat leftovers, do one or two pieces at a time for the best and juiciest results. Place chicken in a small bowl, cover dish with a damp paper towel. Microwave on high for 1 minute. T’ain’t nothin’ better t’eat in my book. Hubby and I had these chicken leftovers (with barley and broccoli) for dinner last night. Where were y’all?! We missed having you here.

Great flavors and good vibes from my home to yours. Remember, make healthier, tastier choices for a happier life!

Nita

Anita Whittle Peacock
Lifelong Type 1 Diabetic
http://mydiabeticbag.com/
Owner/Manager/Designer
peacockproducts@bellsouth.net
MyDiabeticBag@gmail.com

Brought to you by MyDiabeticBag.com

Souper Bowl Sunday Party-Down Stew

2012-02-04T10:52:00.000-08:00

(Entrée/Meal, 17g Carb per serving BUT loaded with protein and fiber, too!)

SPECIAL NOTE: This makes a SLEW of STEW! But, it’s a wonderful kick-off to your Super Bowl party. I also like to share the love. Send storage-bags-full home with guests. It’s a great reheater for an easy work-night supper. Yes, it’s a vat-full of soup; but, it’ll get ‘gone’ before you can blink.

Ingredients:

1 tablespoon extra-virgin olive oil
1 cup chopped sweet onion (like Vidalia, y’all)
2 tablespoons chopped garlic
2 tablespoons ground cumin
1/2 teaspoon crushed red pepper flakes
1/2 cup chopped fresh thyme (or 8 teaspoons dried thyme leaves)
2 teaspoons paprika
1-to-2 teaspoons chipotle chile powder (increase at your own risk)
1 teaspoon freshly-ground black pepper
3 quarts fat-free and low-sodium chicken broth*
1 cup lime juice
1 teaspoon sea salt
1 cup pearl barley
4 cups ‘chunked’ baby carrots (each baby carrot cut into thirds)
2 cups chopped cilantro
2 (7.76-ounce) cans salsa verde
3 cups cooked and loosely pulled-apart chicken breast*
3 cups cooked and loosely pulled-apart chicken thighs*
4 (14.5-ounce) cans no-salt-added chickpeas/garbanzo beans, undrained
4 (14.5-ounce) cans no-salt-added diced tomatoes with green chilies, undrained

Preparation:

Heat oil in a LARGE (12-quart) stock pot over medium heat. Add the chopped onion, garlic, cumin, red pepper flakes, thyme, paprika, chipotle chile powder, ground cloves and black pepper to the pot. Saute 4-to-5 minutes, stirring often (so herbs and spices don’t scorch), until onions are lightly browned.
Add broth, lime juice, sea salt, barley, carrots, cilantro and salsa verde to the stock pot. Bring to a boil, cover, reduce heat and simmer a total of 50 minutes.
Stir in cooked chicken, chickpeas and tomatoes. Cover and continue to simmer for 10-15 minutes more. Adjust seasonings (with the exception of salt, unless you are decreasing it) to taste.

Numbers you need to know:

This recipe yields approximately 9 quarts or 36 one-cup servings. Per serving nutrition analysis is, as follows: 134 Calories; 2g Fat; 10g Protein; 17g Carbohydrate; 4g Dietary Fiber; 17mg Cholesterol; 174mg Sodium.

Nita’s notes:

You can use leftover home-cooked chicken for this recipe. Or you can buy a couple of grocery rotisserie-style roasted chickens to use for the meat; BUT, beware the sodium level of what you get already-prepared from the grocery. Since this recipe calls for both cooked chicken and chicken broth/stock, I like to kill the 2 proverbial birds (chickens) with one stone—I cook the chicken and make broth all in one fell swoop.

So here’s the chicken and broth recipe within the recipe:

Place 3 pounds each of skinless, bone-in chicken breasts and thighs in a LARGE stockpot with water to completely cover, 1 cup lemon juice, 1 cup white wine with a variety of seasonings; but, always with bay leaves, garlic and black peppercorns. (Place the bay leaves and peppercorns in a tea/infusion ball so that they’re easy to remove.) I use bone-in meat as often as time will permit because it yields more flavor and a moister final dish.

Bring to a boil, reduce heat, cover and let simmer 45 minutes. (I make homemade broth this way all the time.) When the chicken finishes cooking, remove the tea/infusion ball and trash its contents. Then, remove the chicken from the stock/broth and refrigerate the stock for several hours so that all the fat condenses and rises to the top. You can then scoop it out (skim the fat off) easily.

While the stock is chilling, remove the meat from the bones, (shredding it by hand for this recipe), and refrigerate the meat until ready to use it in this or whatever chicken recipe is in the works.

Have a wonderful SouperBowl Sunday. Whether you’re a Patriot or a Giant (or, if you’re like me, always pulling for the Falcons, whether they’re playing or not…), you’ll be a winner with this deliciously-healthy soup. I hope the game’s exciting and that you have a great evening. Enjoy yourself!

And, as always, make healthier choices for a happier life.

Nita

Anita Peacock

Lifelong Type 1 Diabetic

eMail: MyDiabeticBag@gmail.com

eCommerce site: MyDiabeticBag.com

MyDiabeticBag.com

Credits:

Eden Foods (http://www.edenfoods.com/) makes a wide variety of no-salt-added, fat-free and organic canned/boxed vegetables and stocks/broth. I use a lot of their products and they are very, VERY good. Check ‘em out for a way to make whatever you’re cooking easier to prepare—you won’t have to make everything from scratch to control the sodium and fat level. I cannot get Eden Foods locally; so, I order them through our food co-op in bulk.

Cilantro-Lemon-Lime Roasted Chicken (EASY Entree,2g carbs per serving)

2012-01-23T14:15:00.000-08:00

Active Prep Time: 10 minutes (Do this the night before you plan to roast the chicken to allow ample marinating time for the best flavor.)
Marinating Time: 4 to 48 hours
Roasting Time: 50 minutes
Broiling Time: 5-to-10 minutes, until nicely browned

Ingredients:

10 bone-in, skin-on chicken thighs (This is approximately 3 pounds. (You can substitute 3 pounds of other bone-in, skin-on chicken pieces, if you prefer. Just use all the same cut so all pieces get 'done' at the same time.)
Olive Oil Spray (You won't need this until roasting time.)

Marinade*:

2 Tablespoons Worcestershire Sauce
2 Tablespoons lemon-pepper, or to taste--I like mine very lemon-peppery (BE SURE to use a no salt brand like Mrs. Dash®.)
2 Teaspoons minced fresh garlic (2 cloves)
1/2 Cup white wine
1/4 Cup lemon juice
1/4 Cup lime juice
1/4 Cup fresh cilantro, chopped
1/4 Cup fresh tarragon, chopped

Preparation:

Place thawed chicken in a large resealable plastic storage bag or in a plastic storage container that has a tight-fitting lid. Set aside.
Combine marinade ingredients well. (*Can prepare marinade in a food processor/blender to save time and work.) Pour marinade over chicken, cover TIGHTLY and shake container/bag to thoroughly coat chicken.
Refrigerate 4-to-48 hours before cooking. (The longer you let it marinate, the tastier the chicken will be.) Shake container/bag several times during the marinating time for better final consistent flavor.
When your marinating time is complete and you are ready to rock 'n roast, remove chicken from refrigerator. Let it sit for at least 30 minutes at room temperature.
Place your oven rack in the middle position of your oven. Preheat oven to 450 degrees Fahrenheit. Coat two 9" x 13" baking dishes with olive oil spray. Place five chicken thighs SKIN-SIDE DOWN in each baking dish. Pour marinade from container/bag into a glass bowl (preferrably with a lip) and whisk to evenly redistribute the seasonings. Once you have it well-mixed, pour marinade evenly over chicken. Cover baking dishes with aluminum foil. (If you can't tolerate aluminum foil, use baking dishes with tight-fitting ovenproof lids.)
Roast chicken 10 minutes. Remove foil/lids and turn chicken over so that the skin-side is up, brush with pan juices, replace foil/lids and continue baking 10 minutes longer at 450 degrees.
Reduce oven temperature to 350 degrees. Remove foil/lids and brush chicken with pan juices. Continue baking UNCOVERED at 350 degrees for 30 minutes longer, basting with pan juices every ten minutes.
Turn broiler on high, baste chicken once more and broil 5-10 minutes, until chicken is nicely browned. Remove from oven and allow it to rest at least 10-15 minutes before serving.

Numbers you need to know:
Cilantro-Lemon-Lime Roasted Chicken yields 10 servings, 1 thigh per
serving. Each serving has, as follows: 216 Calories; 15g Fat (4g
Saturated, 6g Monounsaturated, 3g Polyunsaturated); 16g Protein; 2g
Carbohydratetrace Dietary Fiber; 79mg cholesterol; 102mg Sodium.

Nita's notes:
I get SO MANY compliments on my nice, juicy thighs.... my succulent
roasted chicken thighs, that is.
                                  .
The thigh is my favorite-est piece of chicken. It's higher fat content (as
compared to the breast) helps it stay moist and delicious while it's
roasting. You can substitute bone-in, skin-on chicken breasts to save
11 Calories and 5g Fat per serving; but, your chicken won't turn out as lip-smackingly juicy.

No matter what chicken "pieces" I'm roasting, I use specific
time-and-temperature guidelines. No, I didn't come up with these
on my own. I discovered this roasting method in the cookbook, Living Lean and Loving It.   (See credits.)

I find that following that roasting method guarantees perfectly roasted
chicken every time. And, yes, that same cookbook still claims a
favorite spot on my dining room cookbook hutch. I would never part
with it. I couldn't. Lots of culinary inspiration in that late-80s book.

What I'm trying to say is that this method should suit any of your
baked/roasted bone-in chicken recipes. Try the time-and-temp
specifications with your favorite recipe. You'll get a much moister,
more flavorful result.

This dish is lovely paired with pearl barley (if you do grains) and a
raw-veggie salad/pico de gallo or sauteed onions and broccoli. (These
sides are not included in the recipe nutrition breakdown.)

Hope you enjoy this as much as my church-folk (Gwynne, sorry it's
taken me this long to get it posted), my family and I do. There are
never leftovers! And that makes me smile. Try this recipe and there'll be
smiles aplenty.

Now, get in that kitchen and whoop up something yummy. And, as
always, make healthier choices for a happier life!

Anita Peacock
Lifelong Type 1 Diabetic
Email: MyDiabeticBag@gmail.com
eCommerce site: http://mydiabeticbag.com/

MyDiabeticBag.com

Credits:
The timed-temp roasting method I used in this recipe came from "Eight
Ways with Barbequed or Broiled Chicken" published in Living Lean and
Loving It cookbook by Eve Lowry & Carla Mulligan Ennis; Publisher: St. Louis : Mosby/Forman, 1988. ISBN: 0801632153 DDC: 641.5638.

You can get new and used copies through Amazon. Some are as low as a penny plus $3.99 shipping--that's quite a bargain for such a great cookbook! (I've ordered several 'used-like new' cookbooks through Amazon and that's a GREAT way to expand you culinary resources.) Here's the link:
http://www.amazon.com/gp/offer-listing/0801632153/sr=8--
1/qid=1327206724/ref=olp_tab_used?
ie=UTF8&coliid=&me=&qid=1327206724&sr=8-
1&seller=&colid=&condition=used

Mrs. Dash (http://www.mrsdash.com/) is a registered trademark by
ALBERTO-CULVER INTERNATIONAL, INC. in Melrose Park, IL,
60160-1163.

Red Raspberry Baked Brie (5g carbs/serving)

2011-12-21T09:29:00.000-08:00

Appetizer, start to finish: 25 minutes, EASY

Here’s a simply elegant hors d’oeuvre that’ll take center stage at any holiday party. The blending of flavors is exquisite. Hints of curry and garlic accent the other delectable tastes. Not too little. Not too much. Just enough. Both play brilliantly against the sweet-tart fruit, the smoky chipotle heat, the crunchy cashews and the savory mellow cheese. Multi-depth melty goodness. (Man, oh man, is this good!)

Ah, and the fragrance while this is baking…. ‘Mouthwatering’ doesn’t do it justice. It’s a symphony for your senses. Pair this appetizer with plain low-carb crackers or sliced-thin and toasted-crisp bread. You want the appetizer to carry the flavor; so, don’t use highly seasoned crackers. They’ll detract from the cheesy-yumminess. They are the accompaniment, not the star of the show, after all.

*World Table™ (Wal-Mart brand) offers some varieties of low-carb crackers. Joseph’s Bakery has low-carb pita, tortilla and lavash options that are perfect to cut into smaller ‘slices’ and toast. (Preheat oven to 350° Fahrenheit. Spray baking sheet with non-stick olive oil spray. Arrange ‘slices’ in a single layer on sheet and bake 10 minutes. Store in an airtight container.) Or you can get ambitious and make your own low-carb plain flaxseed crackers/crispbreads. (See credits for more info.)

Ingredients

· 1/2 cup cashews, coarsely chopped and toasted

· 16-ounce wheel Brie, do not remove rind (can use multiple smaller-sized wheels)

· 1 teaspoon curry powder

· 2/3 cup Smucker’s® Sugar-Free Red Raspberry Preserves with SPLENDA®

· 1/4 teaspoon garlic powder

· 1/2 teaspoon ground chipotle chile powder (or Cajun or Creole seasoning powder)

Preparation

1) Preheat oven to 350° F. While oven preheats, toast cashews in a dry skillet over medium-low heat, 2 to 3 minutes, stirring constantly, until fragrant. Set aside.

2) Sprinkle curry powder evenly over top, bottom and sides of Brie wheel(s). Rub curry into the rind to thoroughly coat the surface on all sides. Place each wheel in a decorative oven-proof dish.

3) Combine sugar-free preserves, garlic and ground chipotle powder in a small bowl. Spread mixture evenly over the top of cheese, allowing some to drip down the sides. Sprinkle toasted cashews over top.

4) Bake 15 minutes in the preheated oven, or until cashews are slightly golden and cheese inside the rind is melted.

5) Serve warm with your choice of crackers or toasted pita/tortilla/lavash ‘slices’.

Numbers you need to know: This recipe yields 16 servings, 2 tablespoons per serving. Per serving: Calories: 125; 10g Fat; 32mg Cholesterol; 7g Protein; 5g Carbohydrates; trace Dietary fiber; 179mg Sodium. (This nutrition breakdown DOES NOT include the information for the crackers/pita/tortilla/lavash. You’ll need to figure those carbs, etc., and add those into your totals.)

Nita’s notes:

I’m not really a dessert person. Didn’t grow up with them as the norm. This “Raspberry Baked Brie” has the kind of ‘special occasion’ carbs I like to consume and how I like to consume them—combined with an almost equal number of protein grams. This helps temper the effect of the carbs on my blood glucose level, helping me avoid the dangerous spikes that leave me feeling awful. Can’t count the terrible holidays I had as a child. I was allowed a ‘special treat’ (sugary dessert) for said occasion, only to wind up very sick shortly thereafter. Sometimes hospitalized. Sometimes not.

Always, especially at the holidays, be aware of what you are eating. Carbs, fats, calories and sodium add up. And add up in a hurry when you’re attending a holiday party. Just because this is a diabetic-friendly appetizer, doesn’t mean you can consume it like a ‘free’ food. You can’t graze at the appetizer buffet. You can’t consume LOTS of diabetic-friendly (but not ‘free’ food) food and it not affect your blood glucose level. Even low-carb options consumed without regard will turn into high-carbs. Party smarter.

And don’t forget to count the ‘accompaniments’ to dips and spreads. Some people don’t realize how high-carb most of these things are. I’m pairing this Brie with “World Table™ Original Rice Crackers (Oven-Baked)”, which have 25g carbs and 130 calories in a serving of 15 crackers. No, I’m not going to eat 15 crackers at one time. But, that does translate into 1.7 grams of carbohydrate and 8.7 calories per cracker, which makes these crackers VERY low-carb/low-cal to eat with this spread. Just pay attention. Avoid the spike. (I’d try to make a football reference; but, I’m team-sports-impaired.)

Here’s my party-hardy-but-healthy protocol: 1) Check blood sugar. Check blood sugar. Check blood sugar. And check it OFTEN during the festivities. I mean it. It’s better to know than to be willfully ignorant. Too many consequences. 2) I always take something I know is safe for me to eat in moderation, like my Raspberry Brie and rice crackers. But, I do cut myself off when I’ve reached my carb/cal limit. 3) I ALWAYS, ALWAYS take ‘free’ foods to nosh on once I’ve reached that carb/calorie quota. I’m lucky. I happen to L-O-V-E raw veggies. So that’s never a compromise for me. I take ‘em because I love ‘em. I also keep a few single-serving mint tea bags and artificial sweetener in my Peacock Mini diabetes handbag. That makes a nice sweet drink with no carbs and no post-party repercussions.

I know many people say they just eat what they want and take extra insulin; but, that doesn’t work for me. And it’s not worth the “I feel like death warmed over” ickiness. (I don’t want to celebrate my holiday in DKA. That’s not celebrating. That’s comatose.) But, that’s me. You have to decide for yourself. What you are willing to sacrifice. For me, it’s no choice. I’d rather feel bright-eyed and alert to enjoy our holidays. Play with the kids. Hold the new babies. Converse with a clear head. Be involved.

If in doubt about how to handle your holidays, talk to your healthcare team. Even if you think you know what to do, it’s always a good idea to run it by your doc and dietician.

—Happy, HAPPY holidays from my home to yours.

And, as always, make healthier choices for a happier life!

Anita Peacock

Lifelong Type 1 Diabetic

MyDiabeticBag@gmail.com

Check out my diabetes bags, y'all: http://www.mydiabeticbag.com/

Join our Facebook diabetes support group: MyDiabeticLife

Credits:

· “Raspberry Baked Brie” is my much lower-carb, much improved flavor version of “Chutney Baked Brie” in Ultimate Guide to Holiday Appetizers, http://images.allrecipes.com/site/allrecipes/appetizers2.pdf

· Flax cracker/crispbread recipe: http://www.lowcarbfriends.com/bbs/lowcarb-recipe-help-suggestions/688339-flax-crackers.html

· http://www.josephsbakery.com/Smucker's is a registered trademark of The J.M. Smucker Company. http://www.smuckers.com/products/

· SPLENDA is a registered trademark of McNeil Nutritionals, LLC. http://www.splenda.com/

· World Table™ “Original Rice Crackers (Oven-Baked)”, distributed by Wal-Mart Stores, http://mypbrand.com/2010/11/08/a-closer-look-at-walmarts-world-table/ (World Table™ also has a “Brown Rice & Flax Rice Crackers” option that I really wanted to try; but, we didn’t find it here in our local Wal-Mart.)

from MyDiabeticBag.com

Diabetic-Friendly Apricot-Mustard-Sherry Glaze (6g total carbs per serving)

2011-12-03T12:35:00.000-08:00

OK, sorry ‘bout this; BUT, I had to revise my apricot glaze recipe as I had previously posted it. Put it back the way I originally made it, using Splenda Brown Sugar Blend rather than just the Splenda Granular. Also, I needed to decrease some of the other ingredients back to my original version amounts. I shoulda known not to mess with 'perfection'....haha

I thought at first the adjustments I'd made to the recipe made it every bit as good; BUT, no. (And Hubby-Hugh agreed tonight. That's why I'm on here confessin' my sins.) The alterations were definitely detrimental. And, the changes had only saved 1g carb per serving. I'm deleting the old recipe (No Sugar Added Apricot-Mustard-Sherry Glaze) and reposting it as "Diabetic-Friendly Apricot-Mustard-Sherry Glaze" under documents. Sorry for the inconvenience.

Perfectly mouthwatering, low-carb, low-cal glaze for your holiday ham! This is one of those recipes you'll absolutely love. So easy to make and it fills your home with the oh-so-deliciously-festive scents of cloves and orange. But, just wait 'til you have some. Oh, my. The savory taste of fresh rosemary and the 'bite' of both pepper and horseradish give the flavor so much more depth than a purely sweet glaze could ever hope to achieve. Yum! Yum!

Ingredients:

1 cup Smucker’s Sugar Free Apricot Preserves made with SPLENDA®
1 cup orange juice
3 tablespoons SPLENDA® Brown Sugar Blend
1/2 teaspoon garlic powder
1/2 teaspoon freshly ground black pepper
1/4 teaspoon ground cloves
1/4 teaspoon red pepper flakes, crushed
1 tablespoon fresh rosemary (or 1 teaspoon dried rosemary)
1 tablespoon cornstarch
3 tablespoons brown mustard
3 Tablespoons sherry
1/2 teaspoon prepared horseradish (not horseradish sauce, which has high-fat mayo and other things you don't need)

Preparation:

Whisk together sugar-free preserves, orange juice, Splenda, garlic, pepper, cloves, red pepper flakes, rosemary and cornstarch in a small sauce pan until well blended. Cook over medium-low heat until slightly thickened, whisking often so mixture does not stick to bottom of pan or scorch.
Whisk in brown mustard, sherry and horseradish. Continue cooking three-to-four minutes longer, whisking often. Remove from heat and set aside until ready to use. (If not using immediately, store refrigerated in an airtight container.)
If you are using this as a glaze: Use 1/4 cup (separated from the remaining glaze) to brush on a 10-pound ham. Glaze ONLY during the last thirty minutes of roasting/baking time; but, baste often during that time. Serve remaining glaze (from step 2) alongside meat at the table.

Numbers you need to know:

Yields 2 cups (32 tablespoons), 1 tablespoon per serving. Per serving: 19 Calories; trace Fat; trace Protein; 5g Carbohydrate**; trace Dietary Fiber; 0mg Cholesterol; 20mg Sodium.

**Special 'per serving' info: The 1/4 cup used to glaze the ham during roasting contributes approximately 1g carb per serving (assuming 20 servings per 10-pound bone-in ham). Adding this to the 5g carbs in 1 tablespoon glaze served alongside meat raises your carbs to approximately 6g total per serving.

Nita's notes:

Although I've been a ham-harpy here, this is a heavenly basting or side sauce for any roasted meat, pork, fowl or fish.
And don't forget the sandwiches, especially during the post-Thanksgiving pre-Christmas/Hanukkah holiday frenzy! This yields the perfect low-carb/low-cal spread for open-faced ham and/or turkey sandwiches. Simple meals for stressful times.
Special, SPECIAL Nita note: mind your serving size with any and all recipes!! You can't 'drink' this glaze like a diet cola and then wonder why on earth your blood glucose level is through the roof. Serving sizes and their corresponding nutrition breakdown matter. They are what you and I depend on to make healthy choices. Hidden carbs, calories, fats, cholesterol, protein and sodium add up quickly if you're not paying attention. So, pay attention. Be aware of what and how much you are eating. This is such a potent taste sensation, believe me, you don't need more than the serving size to be above-and-beyond satisfied. Scale it down to suit your own tastes.

Make healthier choices for a happier holiday season!

Anita Whittle Peacock

Lifelong Type 1 Diabetic

Email: MyDiabeticBag@gmail.com

eCommerce site: MyDiabeticBag.com (ALL bags $29.95!)

Facebook diabetes support group: MyDiabeticLife

Subscribe to this blog: http://mydiabeticbag.blogspot.com/

Credits:

"Diabetic-Friendly Apricot-Mustard-Sherry Glaze" is my reinterpretation of the following carb-laden recipe: http://www.recipetips.com/recipe-cards/t--2383/apricot-brandy-glaze.asp
Smucker's is a Registered trademark of The J.M. Smucker Company. http://www.smuckers.com/products/ProductDetail.aspx?groupId=1&categoryId=18&flavorId=94
SPLENDA is a registered trademark of McNeil Nutritionals, LLC. http://www.splenda.com/

World Diabetes Awareness Day--Frederick G. Banting

2011-11-14T10:32:00.000-08:00

Frederick G. Banting
11/14/1891-02/21/1941
Discoverer of Insulin
1923 Winner (with J.J.R. Macleod) of the Nobel Prize for discovery

Happy birthday to you! Happy birthday to you! Happy birthday, Dr. Banting. Happy birthday to you! We diabetics are SO VERY GLAD that you were born.

On this World Diabetes Awareness Day, the 120th anniversary of Dr. Banting's birth, I'd like to say a few things in simple appreciation of this man and his work.

Seems like EVERYBODY has diabetes these days. Didn't used to be so. Not for long anyway. Before Dr. Banting's little discovery of insulin, a Type 1 diabetes diagnosis was a death sentence. Let me put it even more bleakly, before 1922, there was a 100% death rate for Type 1 (Juvenile) Diabetics. Our bodies, unable toprocess carbohydrates, literally starved to death. Our organs stopped working. A painfully horrific death.

Insulin is so widely available now that it's hard to believe there was a time in our not-too-distant past (before 1922) when insulin injections didn't exist. No one knew anything about this simple hormone (first dubbed 'isletin' for the Islets of Langerhans). We didn't know it existed. For Type 1 diabetics, that was a fatal thing not to know. Not to have. Not to live.

But, in walks our unlikely hero, the plucky and persistent Frederick G. Banting. I don't throw the word 'miracle' around too much. People overuse and abuse it. But, it really is quite miraculous that Dr. Banting discovered insulin.

So, I thank you, Dr. Banting for so many things. Here are just a few.

Thank you, Dr. Banting, for putting your heart and soul into diabetes research, even though you had no prior research experience and had attended only one lecture on diabetes before taking the job in Toronto where you discovered insulin, how to isolate it, how to inject it.

Thank you, Dr. Banting, for turning the incredible loss you suffered, when your close friend withered and died from diabetes, into a driving force in unlocking some of the mysteries of the pancreas.

Thank you, Dr. Banting, for believing in yourself, for not giving up on your theories about a 'pancreatic extract' even though your boss, J. J. R. Macleod--a leading figure in the study of diabetes in Canada, didn't put much stock in your ideas to begin with.

Thank you for your tears when your diabetic research collie, that you'd kept alive on your 'isletin', died 9 days after the meager supply ran out. Thank you for caring so much.

Thank you for selling your car to personally fund your research endeavors when the initial university money ran out. Thank you for putting your all into finding an answer.

Thank you for not being greedy, for never profiting from your discovery so that insulin could be a very low cost miracle drug available to everyone that needed it, not just the rich. You sold your insulin patent for $1 to the University of Toronto to further research. You didn't accept the $1 million dollars (in the 1920s!!) offered to you by a financier. You were an honest, ethical man committed to your ideals.

Thank you, Dr. Banting, for all the parents who don't have to watch their Type 1 kids die like they did before insulin. We still lose more than we should; but, not like we did before you entered our world.

I have to cry when I read the story of your injecting this newly purified insulin into diabetic children in hospital wards in 1922. The kids lay comatose and dying of ketoacidosis. Before the last children were injected, the first began waking up from their comas. I can only imagine how that felt, not just to the kids and their parents; but, to you.

You changed the world. And did it with such humility. I wish I could have known you. You are my hero.

I thank you, Dr. Frederick Grant Banting, for all the birthdays I've celebrated since being diagnosed a Type 1 (Juvenile) Diabetic a few months before my sixth birthday in 1969.

Without you, I wouldn't be here. There wouldn't have been a seventh birthday for me. We Type 1s that are alive today have you to thank for every yesterday, today and tomorrow. We mourn those who didn't get the benefit of your work. Who weren't as lucky as we are. Thank you doesn't seem big enough. But, it's simple and straightforward. Thank you for saving our lives. Millions and millions of 'thanks' for the millions and millions you saved.

Anita Whittle Peacock
Lifelong Type 1 Diabetic
This post made possible by Dr. Frederick G. Banting

Cited references:

"Discovery of Insulin" by Christian Nordqvist in 'Medical News Today',
http://www.medicalnewstoday.com/info/diabetes/discoveryofinsu
lin.php

"The Discovery of Insulin". NobelPrize.org.
http://www.nobelprize.org/educational/medicine/insulin/discovery-insulin.html

"Frederick Banting", http://scienceheroes.com/index.php?option=com_content&view=article&id=80&Itemid=115

"Frederick Grant Banting". Encyclopedia of World Biography. 2004. Encyclopedia.com. http://www.encyclopedia.com/topic/Sir_Frederick_Grant_Banting.aspx

'It's the Great Pumpkin'-Oatmeal-Raisin Cookie (6g carbs per serving)

2011-10-29T13:09:00.000-07:00

'Tis the season of the pumpkin! Mwah-ha-ha-ha-ha……ha-ha-ha-ha!!!!' (That last bit was maniacal laughter, in case you couldn’t tell.)

It’s that wicked time of year again. Sharpen your scythe. Pluck an unsuspecting pumpkin from its safe haven. Carve it. Prepare its sweet and vulnerable flesh for the devouring.

The bad “spray-on tan” shade of the pumpkin’s outside lets you know right off the bat that something’s amiss—some toxic evil’s a-brewin’ inside. So what gives the pumpkin its supernatural, ungodly hue? Get ready for it…drum roll, please…brrrrrrrrrrrrrrrrrrr… beta-carotene.

Stop right there. I don’t like the sound of this beta-carotene, at all. It’s kind of freaking me out. "Ooooh, I am the super-villain Beta-Carotene, come to wreak unholy, unspecified havoc!   Cower before my awesome… uh…awesomeness! GRRR!"
　
Gulp. Uh, OK, I spooked myself. Time to change subjects or seasons…or, possibly, undergarments…. (Too far?) All I’m saying is that you can just tell by looking at ’em that pumpkins are evil, right? Up to no good. Bad to the bone. (If they had bones—I’m telling you, they’d be bad.) Let’s just leave it at that.

No can do. Sorry to trick you, boys and ghouls; but, we need to stay on this shaky ground a while longer. Dig a little deeper. Unearth more dirt on beta-carotene. Where’s it come from? Is it good or bad? What’s it do? Why is it that ungodly color?

Sit up straight, uncover those eyes and unclench those fists! We’re about to sink our teeth into some tips I gleaned in my search for the truth.

Beta-carotene is definitely a good guy when you get it organically through your diet, not through supplements. It’s one of the most abundant “pro-Vitamin A” phytonutrients found in nature. (Phyto means “plant”.) Certain fruits and veggies are full of it—beta-carotene, that is.

Beta-carotene converts to retinol (Vitamin A) in our bodies with a little help. It is a fat-soluble compound, which means you must eat foods rich in beta-carotene with a dietary fat for it to be absorbed and converted by the body. (The good fat in the recipe below is just fine and dandy as an absorption-conversion catalyst!)

So, what’s the hubbub about Vitamin A? Why do we need this unholy conversion? Simply put, we need Vitamin A (and thus foods rich in beta-carotene) for normal growth and development, a properly-functioning immune system and good vision. Ironic, huh? The pumpkin is a time-honored symbol for Halloween—the season to flaunt all things abnormal—when, in fact pumpkins (and all beta-carotene-rich foods) help us be anything but.

And, believe it or not, that supernatural Day-Glo orange exterior is really one of the super natural colors in Mother Nature’s palette. Beta-carotene produces (often vibrant) shades in the yellow-orange-red range and, when combined with other of nature’s pigments, deep green, pink, and white.

But, let’s concentrate on fall harvest colors: Those silky ambers and deep, delicious gingers and greens that we see so abundantly this time of year. Most of these are thanks to beta-carotene—sweet potatoes, carrots and winter squash (including the pumpkin). Dark leafy greens like collards, kale, turnips, spinach, cilantro and fresh thyme—you guessed it, rich in beta-carotene. Oh, and broccoli—never forget broccoli!

So get freaky and have yourself a happy beta-carotene-y Halloween-y! Treat your tricksters (with parental permission) to the delicious pumpkin cookies below.

Be they ghosts, goblins—whatever the evil incarnation that comes a-knockin’ at your castle door—these diabetic-friendly devilish delights are guaranteed to put a smile on those impish faces. (And for you adults, a couple of these are GREAT with a cup of hot tea!   Just 'cuz you're too old for the trickin', doesn't mean you're too old for the treatin'!)

The Great Pumpkin-Oatmeal-Raisin Cookie

Preparation Time: 30 minutes
Start to Finish: 1 hour

Ingredients:

-Butter-flavored nonstick fat-free cooking spray
-3/4 Cup coarsely chopped walnuts, toasted
-1 1/2 Cups almond flour—I like Bob’s Red Mill®
-1/2 Cup flaxseed meal—I like Bob’s Red Mill®
-1 1/3 Cups old-fashioned rolled oats
-1 Teaspoon baking soda
-1 Teaspoon ground cinnamon
-1/2 Teaspoon ground cloves
-1/2 Teaspoon ground nutmeg
-1/2 Teaspoon sea salt or regular salt
-1 Cup Brummel & Brown Spread® w. yogurt (or your favorite butter substitute), softened
-1/2 Cup SPLENDA® Granulated No Calorie Sweetener
-2 Tablespoons SPLENDA® Brown Sugar Blend (optional)
-1 Cup Libby’s® 100% Pure Pumpkin (or your favorite, BUT, NOT PIE FILLING!)
-1 Large egg
-1 Teaspoon vanilla extract
-3/4 Cup raisins

Preparation:

1) Preheat oven to 350° F. Spray three large baking sheets (preferably with sides) with nonstick cooking spray. Set aside.
2) Toast chopped walnuts in a small dry skillet over medium-low heat until fragrant, about 3 minutes. Set aside.
3) Combine flour, flaxseed meal, oats, baking soda, cinnamon, cloves, nutmeg and salt in a medium bowl.
4) Beat Brummel & Brown®, SPLENDA® Granulated No Calorie Sweetener and SPLENDA® Brown Sugar Blend (if using) in a large bowl at medium speed until light and fluffy. Add pumpkin, egg and vanilla; mix well. Add flour mixture; mix well. Stir in toasted walnuts and raisins.
5) Coat a tablespoon with the nonstick cooking spray. Drop cookie mixture by rounded tablespoons (try to get them equally sized and well-spaced) onto prepared baking sheets.
6) Bake 14-16 minutes or until cookies are lightly browned and set in centers. Cool on baking sheets for 3-4 minutes. Remove cookies carefully (they will be a bit crumbly) to wire racks to finish cooling completely, about 15 minutes.

Numbers you need to know:

A little preliminary frightfest: The regular "non-carb-reduced-AT-ALL" original Libby's® "Pumpkin-Oatmeal Raisin Cookies" recipe yields 48 cookies/servings, 120 calories each with a humdinger of 17g carbs per cookie. That's enough to scare you to death. Or carb you to death, as the case may be! (And, these are not huge cookies!)

A little-less scary (but, still hair-raising) option: "Harvest Pumpkin-Oatmeal Raisin Cookies" recipe from SPLENDA® Simple & Sensational cookbook reduced the calories a little and the carbs a nice chunk: 48 cookies/servings with 110 Calories and 12g Carbohydrates per cookie/serving. Still, YIKES!

Now, I don't know about you; but, I thought we could do much better carb-wise than this; so, I went to work in my very own teen-tiny, not-so-secret laboratory. (That's my kitchen, in case you didn't know.)

And, here's the best option of all, my very own "The Great Pumpkin-Oatmeal-Raisin Cookie" recipe.

My muchly-modified recipe yields 45 cookies/servings, with 79 Calories (76, if you omit SPLENDA® Brown Sugar Blend) and 6g Carbohydrate (5, if you omit SPLENDA® Brown Sugar Blend) per cookie/serving. That's a whole lot less scary. And when it comes to carbs, the less scary and less lethal, the better.

Again, these are not huge cookies! But, my recipe cookie-size is exactly the same as the original Libby's® and SPLENDA® cookbook recipe cookie-sizes.

Nita's notes:

Here's what and how I substituted to make the carb-load a good bit lighter. My recipe in this post has only 1/3 of original Libby's® carbs and 1/2 of SPLENDA® cookbook recipe carbs for the same sized cookie.   I wanted much lower carbs without sacrificing the rich taste and texture of these yummy cookies. I think you'll be very satisfied with my non-evil experiment results!

I used a mixture of almond flour and flaxseed meal (both MUCH lower in carbs) to replace the regular flour. Now, of course, almond flour won't work for every recipe; but, it's perfect for cookies.

Almond flour is simply blanched, ground almonds and has very little carbs, 6 grams per 1/4 cup. Flaxseed meal is also a great lower-carb flour substitute--it has only 8g carbs per 1/4 cup. In comparison, regular flour (white, all-purpose, whole wheat) has a whopping 23 grams of carbs per 1/4 cup. That adds up in a hurry!

So, how do you substitute almond flour and flaxseed meal for regular flour? A general rule of thumb: Replace 1/4 of the total amount of flour called for in a recipe with flaxseed meal and replace the remaining 3/4 amount with almond flour. (This original recipe called for 2 cups all-purpose flour. So, by using our formula: 1/4 of 2 cups = 1/2 cup flaxseed meal; 3/4 of 2 cups = 1 and 1/2 cups almond flour.)

Refined sugar and artificial sweetener adjustments: Rather than using 1/2 cup each of SPLENDA® Sugar Blend and SPLENDA® Brown Sugar Blend (I'm not even gonna discuss the undiluted sugar and brown sugar of Libby's® original recipe, egads), I substituted a total of 1/2 cup SPLENDA® Granulated plus 2 tablespoons SPLENDA® Brown Sugar Blend.   Same great taste. MUCH fewer carbs. No-brainer substitution. (I've not yet tried a batch omitting that final 2 tablespoons of SPLENDA® Brown Sugar Blend; but, I'll let you know as soon as I do!)

(Special note: check out the links to Libby's® original recipe and SPLENDA® cookbook recipe to get the SCARY nutrition breakdown for those. Those facts'll send you screaming in fear for your life!)

Hope you enjoy my burnt offeringsas much as we do. (No, really, I didn't burn them!)   They are scrumptious.

And, as always, make healthier choices for a happier life.
Happy haunting! Mwah-ha-ha-ha-ha!

Anita Peacock
Lifelong Type 1 Diabetic

MyDiabeticBag@gmail.com
Visit us online now at www.MyDiabeticBag.com
Please, request to join our Facebook diatetes support group: MyDiabeticLife

Info Credits and Links:

“CDC – National Report on Biochemical Indicators of Diet and Nutrition - Fat-Soluble Vitamins & Micronutrients: Vitamins A and E and Carotenoids”, http://www.cdc.gov/nutritionreport/part_2a.html

“Human Nutrition: PL FAQs”: http://ars.usda.gov/Aboutus/docs.htm?docid=4142

“Influence of Dietary Fat on Beta-Carotene Absorption and Bioconversion into Vitamin A”, Ribaya-Mercado, Judy - TUFTS-HNRCA,
https://www.ars.usda.gov/research/publications/publications.htm?seq_no_115=161734

MasterCook Deluxe, version 11.0, ValuSoft, a division of THQ, Inc. http://www.valusoft.com/

"Splenda's Real Nutritional Information: An Update to the Sweetener Post", http://www.lowcarbfreedom.com/2005/06/an_update_to_th.html

Recipe Credits:

Bob's Red Mill® registered products and flour conversion use:
http://www.bobsredmill.com/; Bob's Red Mill, 13521 SE Pheasant Court, Milwaukie, Oregon 97222. All Rights Reserved. Permission to use granted to Peacock Products. (Thanks, Andre!)

Brummel & Brown is a registered trademark of the Unilever Group of Companies, dually headquartered in London, The United Kingdom (Unilever PLC) and Rotterdam, The Netherlands (Unilever N.V.).

The Great Pumpkin-Oatmeal-Raisin Cookie recipe adapted from “Harvest Pumpkin-Oatmeal Raisin Cookies” in SPLENDA® Simple & Sensational Recipes. (Copyright©2008. Published by Publications International, Ltd., Lincolnwood, IL 60712. All rights reserved. Permission to use granted to Peacock Products. (SPLENDA® adapted their recipe from the original Libby's® Pumpkin-Oatmeal Raisin cookies recipe as shown here: http://www.verybestbaking.com/recipes/134563/Pumpkin-Oatmeal-Raisin-Cookies/detail.aspx)
Libby’s® is a registered trademark of Société des Produits Nestlé
S.A., Vevey, Switzerland. http://www.nestle.com/

SPLENDA® is a registered trademark of McNeil Nutritionals, LLC.; 601 Office Center Drive, Fort Washington, PA 19034. http://splenda.com/

Special Credits:

“It’s the Great Pumpkin, Charlie Brown”, TV animated short film
based on Charles M. Schulz’s “Peanuts” cartoon strip. Director: Bill Melendez. Release date: 27 October 1966 (USA). Produced by: Lee Mendelson, Bill Melendez. For more information, go to the following website: http://www.imdb.com/title/tt0060550/

Special BIG thanks to Ted Lowell for helping me get my blog templates tweaked! You're a sweet boy, Tedward! Much love from Deeda.

Eggplant Parmesan

2011-10-11T10:54:00.000-07:00

http://mydiabeticbag.com/vegetarian/everything-you-ever-wanted-in-an-eggplant-parmesan-and-nuthin-you-dont.htm

Please, click the link above to go to the recipe. You will have several options: "pdf", "print" and "email". Let me know if you like this method of posting better than having the entire blog post (individual recipe or article) show within the blog. Linking to the recipe on my eCommerce site saves me a few steps and a good bit of time. But, it's not worth it, if y'all don't like it. So, please, let me know through the email link below. Thanks a bunch!

Anita Peacock
Lifelong Type 1 Diabetic
MyDiabeticBag@gmail.com

Barbecued Boneless Pork Chops (7g carb)

2011-09-01T18:42:00.000-07:00

Celebrate Labor Day by indulging in some guilt-free and lip-smackin' good barbecued pork chops! The double-duty marinade and serving sauce is easy to whip up and tastes better than any bottled sauce you'll find. It's sure to be one you'll conjure up often for whatever you're throwing on the barbeque!

Marinade/Barbecue Sauce Ingredients:

■ 1 14.5-ounce can fire-roasted, no salt added, diced tomatoes

■ 1/4 cup spicy brown mustard

■ 1/2 cup fresh lemon juice

■ 2 tablespoons reduced-sodium soy sauce (or lemon juice)

■ 6 tablespoons Worcestershire sauce

■ 2 tablespoons minced garlic

■ 2 tablespoons minced onion

■ 2 tablespoons dry sherry

■ 2 tablespoons rice wine vinegar

■ 1/4 cup fresh chopped tarragon (or 4 teaspoons dried)

■ 1/2 teaspoon chili powder, or to taste

■ 1/4 teaspoon cayenne, or to taste

■ 1/4 teaspoon ground nutmeg (freshly-ground is best)

■ dash red pepper sauce, or to taste

Pork Chops:

■ 8 boneless top loin pork chops, 4 ounces each

■ olive oil spray

■ freshly-ground black pepper

Preparation:

1) Pour fire-roasted tomatoes into a medium non-metal bowl. Mash the tomatoes well with a potato masher or fork. Add remaining marinade/sauce ingredients and stir very well to blend.

2) Place thawed chops in a large glass or stoneware baking dish. Pour marinade over chops and turn chops to coat all sides well. Cover baking dish and refrigerate for at least 2 hours (or overnight) before continuing with the recipe.

3) Spray grill or grillpan with olive oil and preheat on low heat for 2-3 minutes. Increase heat to medium-high and allow to heat an additional 2-3 minutes until nice and hot. Remove the chops from marinade (reserve marinade for step 4) and shake excess marinade from chops before placing each on your grill (or grillpan). Grill 4 minutes per side, sprinkling each "up" side with freshly-ground pepper. (Also, it wouldn't hurt to spray the "up" sides with olive oil before flipping the chops over to grill the other side.)

4) Meanwhile, pour reserved marinade into a medium saucepan and bring to boil on stove burner. Reduce heat immediately and simmer for 5-6 minutes, stirring often, until sauce is thickened slightly. This is a lovely accompanying barbecue sauce to serve alongside the chops. (Reduced sauce will yield approximately 3 cups, which is about 3 tablespoons per serving.)

Numbers you need to know:

Recipe yields 8 chops and approximately 3 cups of sauce (after reduction):

1 chop and 3 tablespoons reduced sauce per serving.

Per serving info: 179 Calories; 5g Fat (2g Saturated, 2g Monounsaturated, 1g Polyunsaturated); 21g Protein; 7g Carbohydrate; 1g Dietary Fiber; 51mg Cholesterol; 372mg Sodium (237mg, if additional lemon juice is substituted for soy sauce).

Nita's notes:

■ Great recipe for any grilling holiday menu! (Fourth of July, Memorial Day, Labor Day.) But, also great any time your mouth starts watering for good ol' barbecue. Could be done on an outside grill over medium-high heat, be it gas or coals. I just like to do it indoors with a grillpan. Any time can be grilling time. So yummy and really so simple.

■ Don't ever grab ready-made barbecue sauce!! No one needs that high-sugar, high-sodium sauce in a jar, not when you can whip up this easy and delicious version. Store any leftover reduced sauce in a covered container in the refrigerator up to 2 weeks. Great on sandwiches using leftover chops! Great marinade and sauce for other grilling/roasting protein like chicken or beef.

Hope you have yourself a wonderful Labor Day!

And, as always, make healthier choices for a happier life.

From my home to yours—Nita

Anita Whittle Peacock

Lifelong Type 1 Diabetic
peacockproducts@bellsouth.net
MyDiabeticBag.com

Basil Walnut Parmesan Pesto (1g carbs per serving!)

2011-08-12T12:11:00.000-07:00

Ingredients:

· 1/4 cup toasted and coarsely chopped walnuts (measured AFTER toasting and chopping)

· 2 cups tightly-packed fresh basil leaves

· 1 tablespoons minced garlic

· 3 tablespoons extra virgin olive oil

· 2 tablespoons fresh lemon juice

· 1/4 cup grated Parmesan cheese

· 1/4 teaspoon sea salt (optional)

· 1/4 teaspoon red pepper flakes, crushed

· 1/2 teaspoon freshly-ground black pepper

Preparation:

1. Toast walnuts in a small dry skillet over medium-low heat, stirring often, until they become fragrant (about 3 minutes). Remove from burner and set aside to cool.

2. Place basil leaves in a food processor. Process until the leaves are well-chopped.

3. Add remaining ingredients (including the toasted walnuts) to the processor and pulse several times until the pesto is blended well, but still crumbly. Store tightly-covered in fridge until ready to use. Cover and refrigerate leftovers.

Yields 1 cup = 8 servings, 2 tablespoons per serving.

Per serving info: 84 Calories; 8g Fat (1g Saturated, 4g Monounsaturated, 3g Polyunsaturated); 2g protein; 1g Carbohydrate; trace Dietary Fiber; 2mg Cholesterol; 106mg Sodium (47mg Sodium if sea salt is omitted).

Nita’s Notes: I’ve been in a real “sauce-y” mood lately, using fresh veggies and herbs that are abundant right now in South Georgia. I hope y’all won’t mind another. This is delicious as a dip for fresh carrots, zucchini, yellow summer squash, any color bell pepper you like. Or, yet again, this pesto is a great topper for a variety of grilled, roasted, broiled veggies, chicken or fish.

We spread it on pan-blackened thick salmon steak fillets Tuesday night. Good Golly, Miss Molly—that was TASTY! I can’t wait to try it on eggplant and tomatoes—grilled or broiled, separately or together. I know that’s gonna taste GOOD!!

From my home to yours—Nita

Make healthier choices for a happier life!

Anita Peacock
Lifelong Type 1 Diabetic
eCommerce site: MyDiabeticBag.com (Check out my bags!)
eMail: peacockproducts@bellsouth.net

MyDiabeticBag.com

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Late Summer Fiesta Salad or Salsa (8g carb per each one-cup serving)

2011-08-08T11:03:00.000-07:00

Ingredients:

·         3 cups diced, ripe fresh tomatoes, cored and seeded (I use about 6 large organic tomatoes)
·         2 cups diced, fresh zucchini (about 2 medium with ends removed—DO NOT PEEL)
·         1 cup diced red bell pepper, cored and seeded
·         1 cup diced green bell pepper, cored and seeded
·         1/2 cup finely chopped fresh cilantro leaves (measured after chopping)
·         1/4 cup finely chopped fresh oregano (measured after chopping)
·         1/4 cup finely chopped green onions, white and green parts (or substitute Vidalia other mild onion)
·         1-3 tablespoons finely chopped fresh jalapeño peppers, cored and seeded (Wear gloves when working with fresh jalapeños! Each fresh pepper yields about 1 tablespoon chopped. You can substitute bottled jalapeños; but, beware of the sodium overload.)
·         3 tablespoons minced fresh garlic, or to taste
·         4 teaspoons (1tablespoon + 1teaspoon) ground cumin, or more to taste
·         1 teaspoon sea salt (optional)
·         2 teaspoons Splenda® Granulated No Calorie Sweetener (or your choice of sweetener)
·         1/2 teaspoon freshly-ground black pepper, or to taste
·         1 teaspoon red pepper flakes, crushed
·         3 tablespoons lime juice
·         3 tablespoons rice wine vinegar
·         3 tablespoons extra-virgin olive oil
·         3 dashes red pepper sauce, or to taste (optional)

Preparation:

1.       Combine first four ingredients in a large glass or plastic bowl that has a tight-fitting lid.
2.       Combine remaining ingredients (for sauce/marinade) in a medium non-metallic bowl or a 2-cup (or larger) measuring cup with a lip for easy pouring. Whisk or stir until well combined and pour sauce over diced veggies in storage bowl from Step 1. Stir gently with fork to blend all ingredients.
3.       Cover tightly and refrigerate at least 2 hours before serving. Be sure to stir gently before serving.
4.       Serve as a delicious side dish or as a chunky salsa topper for grilled or roasted fish or chicken. (Top the fish or chicken after cooking—you want the salsa to be cool.) Makes a nice combo of sweet and cool with a pop of peppery heat.

Yields 9 cups = 9 servings, one cup per serving (with juice).

Per serving info: 78 Calories; 5g Fat (1g Saturated, 3g Monounsaturated, 1g Polyunsaturated); 2g protein; 8g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 220 mg Sodium (11mg Sodium if sea salt is omitted).

·         Nita’s Notes: Although I’ve listed several ingredients as optional, don’t leave’em totally out—they add that nice flash of flavor. So, experiment with “how much” is “just right” for you by starting with just a bit and adding a bit more, only if needed. Always let the salad/salsa sit for a while to let the flavors develop more. Taste-test after it has “rested” and BEFORE you add extra heat. The HOT flavors often intensify while the salsa is resting. I like it at the “sweaty upper lip” level; but, you’ve got to find your own tolerantly-yummy heat level.

From my home to yours—Nita

Make healthier choices for a happier life!

Anita Peacock

Lifelong Type 1 Diabetic

eCommerce site: MyDiabeticBag.com (Check out my bags!)

eMail: peacockproducts@bellsouth.net

MyDiabeticBag.com

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Credit: SPLENDA® is a registered trademark of McNeil Nutritionals, LLC.

Herb Vinaigrette (1g carb per serving!)

2011-07-25T15:31:00.000-07:00

Ingredients

· 1/4 cup rice wine vinegar (or your favorite vinegar)

· 1/4 cup lemon or lime juice

· 1 clove garlic, peeled

· 2 tablespoons chopped fresh herbs (like basil, cilantro, tarragon)

· 1/4 cup extra virgin olive oil (or grapeseed oil or canola oil)

· 1 tablespoon Dijon mustard or plain low-fat yogurt

· 2 teaspoons SPLENDA® Granulated (or other sweetener) to taste

· 1 teaspoon freshly-ground black pepper

· Pinch red pepper flakes, or to taste

· 1/4 teaspoon sea salt (optional)

Preparation:

1) Pulse the first four ingredients in a food processor until relatively smooth.

2) Add oil and mustard (or yogurt) to mixture and pulse a few times to blend.

3) Add pepper, Splenda and salt, if using. Pulse a bit more to blend.

4) Store tightly covered in the refrigerator for up to two weeks. Stir or shake well before each use. Great on salads or on your choice of protein for a healthy meal.

Yields 1 cup (16 tablespoons/servings). Each tablespoon has, as follows:

· Herb Dijon Vinaigrette: 34 calories; 3g fat; trace protein; 1g carb; trace dietary fiber; 0mg cholesterol; 42mg sodium (32mg, if salt is omitted).

· Herb Yogurt Vinaigrette: 33 calories; 3g fat; trace protein;1g carbohydrate;trace dietary fiber; trace cholesterol; 31mg sodium (2mg, if salt it omitted).

· Nita’s Notes:

1. Yummy-to-the-tummy salad dressing or marinade for fish, poultry, meat, tofu. Use whatever favorite fresh herbs are in season. (Let me just say, pairing fresh cilantro and lime juice is spectacular on fish or chicken!)

2. This is a quick and easy vinaigrette with much room for your own personal touches. Don’t be afraid to use different kinds of vinegars. Most of them have around 16g carbs PER CUP!! That’s low carb when you’re stretching it over a whole salad dressing/marinade recipe.

3. Need to nibble? We ALL have those times when we eat out of boredom. Keep fresh in-season, non-starchy veggies in your fridge. Don’t go for something bad. Top a cup or two of raw veggies with Vinaigrette and have a healthy, low-carb, low-calorie, fiber-ful snack! I grew up on a farm and there’s just nothing better than the taste of fresh veggies to me! I love to snack on fresh veggies with this in the evening—especially now in the heat of summer in South Georgia. So cool to the tongue. Aaaahhh!

From my home to yours—Nita

Make healthier choices for a happier life!

Anita Peacock

Lifelong Type 1 Diabetic

eCommerce site: MyDiabeticBag.com (Check out my bags!)

eMail: peacockproducts@bellsouth.net

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Credit: SPLENDA® is a registered trademark of McNeil Nutritionals, LLC.

Just Peachy-Tarragon Chicken Salad

2011-07-11T16:33:00.000-07:00

*Numbers you need to know: Yields 4 cups. Info per each 1 cup serving: 197 calories; 10g fat; 22g protein; 7g carbohydrate (6g if fruit is omitted); 1g dietary fiber; 49mg cholesterol; 200mg sodium (83mg if salt is omitted).

Prep Time: 10-15 minutes, not including chicken preparation*

Start to Finish: 2 hours, 15 minutes or overnight

Nita’s Notes: This is a wonderful salad any time of year; but, especially in the spring and summer when fresh herbs, fruits and veggies abound. You can use apricots instead of peaches for the same nutrition breakdown. I’m just from Georgia and it would be sacrilege if I didn’t use peaches! You can also omit the fruit altogether and save a whole gram of carb per serving; but, the subtle sweetness adds much depth to the rich tarragon flavor.

Ingredients

· 1/4 cup coarsely chopped walnuts, toasted

· 1 cup finely chopped celery

· 1/2 cup finely chopped onion

· 1/4 cup finely chopped fresh peaches or apricots, peeled and seeded (approximately one of either)

· 1/4 cup finely chopped fresh tarragon leaves (or 2 teaspoons dried leaves)

· 1 1/2 cups cooked chicken, coarsely chopped (preferably prepared without added fat, calories or sodium)

· 2 teaspoons extra-virgin olive oil

· 1/2 cup plain Greek low-fat yogurt (can sub vegan yogurt; but, usually much higher carbs)

· 1 tablespoon fresh lemon juice

· 1 teaspoon minced fresh garlic

· 1 tablespoon Mrs. Dash® Lemon Pepper Seasoning Blend

· freshly-ground black pepper, to taste

Preparation:

1) Toast walnuts in a small dry skillet over medium-low heat for 2 to 3 minutes, stirring often. Remove skillet from burner as soon as the walnut oils become fragrant. Set aside to cool.

2) Chop celery, onions, peach (or apricot), tarragon, garlic and chicken. (*Please, note: This recipe assumes chicken cooked without oil, added seasonings or poaching liquid other than water. If you are using leftover chicken, this nutrition breakdown will not be complete. You’ll need to account for any added carbs, calories, fats that are in whatever chicken you are using.)

3) Combine all chopped ingredients (including walnuts) in a medium-large mixing bowl. Add oil, yogurt, lemon juice, sea salt (if using), lemon-pepper blend and ground black pepper. Stir gently.

4) Store in airtight covered container in refrigerator at least 2 hours (or overnight) before serving; so flavors develop and meld.

5) Serve on a bed of mixed greens or is equally great as a sandwich stuffer.

From my home to yours--Nita

Make healthier choices for a happier life!

Anita Peacock

Lifelong Type 1 Diabetic

eCommerce site: MyDiabeticBag.com (Check out my bags!)

eMail: peacockproducts@bellsouth.net

MyDiabeticBag.com

Visit (and please “Like”) our Facebook business page and subscribe to our blog: http://www.facebook.com/peacockproducts.mydiabeticbag

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Mrs. Dash® is a registered trademark of Alberto-Culver USA, Inc. These blends have all natural ingredients, no msg, no sodium. Click here for Lemon-Pepper Blend ingredient list.

Nothing says "Happy 4th of July" like Asparagus!?

2011-07-03T18:57:00.000-07:00

Well, maybe not. But, I'm all for blending in a lot of green with all that red, white and blue!

Numbers you need to know:

Recipe yields 5 ½-6 cups = 8 servings, 4-5 spears per serving. Per serving info: 55 calories; 3g fat; trace saturated fat; 3g protein; 6g carbohydrate; 3g dietary fiber; 0mg cholesterol; 61mg sodium (3mg sodium, if sea salt is omitted).

Delicious fresh off the grill or chilled and eaten cold with a Hollondaise-y sauce or my Sorta Tzatziki Sauce (see previous blog post). This simple, yet elegant, dish is great for any holiday; but, especially, the summer blockbusters!

Prep Time: 5-10 minutes

Start to Finish: 10-20 minutes

This is a simply delicious side dish—high marks on both SIMPLY and DELICIOUS! You can add more seasonings if you like; but, don’t get too carried away. The grilled (or roasted) asparagus should carry the flavor, not the seasonings. With this recipe, believe me, less is so very much more.

Ingredients:

· 2 pounds fresh asparagus (32-40 spears—cleaned, woody ends snapped off)

· 1 tablespoon extra-virgin olive oil

· 1 teaspoon fresh lemon juice

· ¼ teaspoon freshly-ground black pepper, or to taste

· 1 teaspoon minced fresh garlic

· 2 tablespoons sesame seeds, toasted

· ¼ teaspoon sea salt, optional (only add AFTER you’ve tasted the grilled asparagus without salt! and, don't use more than 1/4 teaspoon!)

Preparation:

1. Preheat countertop grill to medium-high heat. (Alternatively, to roast asparagus or “grill” in the oven, preheat oven to 500 degrees Fahrenheit.)

2. Clean asparagus under cold running water. Snap and discard woody ends. Dab cleaned and trimmed spears with paper towel and set aside. (Special note: when shopping for fresh asparagus, look for slender green spears with tight tips. Avoid any whose woody ends appear white and dried out.)

3. Combine olive oil, lemon juice, pepper and garlic in a large, shallow dish. Add the asparagus to the shallow dish and toss to coat well.

4. Lay asparagus in a single layer on preheated grill (or on a cookie sheet with sides if doing in the oven). Grill (or roast) 2-3 minutes on each side. If you are using a countertop grill with top- and bottom-side grids, you will grill a total of 2-3 minutes with the lid closed. If you are roasting in the oven, stir the asparagus after the first 2-3 minutes and roast 2-3 minutes more for a total of 4-6 minutes roasting time. You want the asparagus to still have a slight crunch to it, whichever method you use.

5. Toast sesame seeds in a small dry skillet over medium-low heat for two to three minutes until the seeds become fragrant. Remove to small bowl to cool.

6. When asparagus reaches desired doneness, remove from grill. Sprinkle with toasted sesame seeds.

7. Serve as a barbecue side dish or as a chilled appetizer or snack!

Helpful Hints for Happy and Healthy Holidays:

If you’re planning to host (or just planning to attend) a shindig, don’t for one minute think that you can’t eat anything, that you’ll just have to go off in a corner all by yourself and bear your Scarlet D (iabetes) stoically. That’s what I do. (And, if you believe that….) Be prepared—I take delicious, safe-for-me food to EVERY gathering, unless I’ve “grilled” the host/ess to make sure there’s more than one something there that’s fit for me to eat. (And, I’m not counting diet colas.) No holiday should be off limits to people with diabetes. But, we do have to take special precautions to make sure the holiday fare fits within our carb-cal limits.

Keep everything simple to avoid carb overload. Lay off the bottle completely! In this day and age (yes, I’m preaching good nutrition here), bought sauces almost always equal high carb, high sodium, high calorie. You don’t need that or really even want that. It’s just EASY; but, it sure ain’t GOOD. Here’s my corporate food philosophy (and please weigh in--but only if you agree with me 100%...): if a company pours sugar and/or salt on an old shoe, shrink-wraps it and sells it as a cheap and “fast” food product, people will buy it and eat it. Easy. NOT GOOD.

But, making good food choices doesn’t have to equal difficult or time-consuming. Simple choices make a big difference. Mix up a little garlic-herb pre-grill rub of your own and let the flavor of “your choice of protein here” shine through. A couple tablespoons fresh-ground black pepper, garlic powder to taste, a LITTLE salt (if absolutely necessary) and a tablespoon (chopped fresh) or a teaspoon (dried leaves) of your favorite herb (like basil, tarragon or oregano). Mix it together and rub-a-dub-dub! Takes five minutes and tastes SO good.

Still feel the need for something saucy? Mix up a simple vinaigrette with three parts vegetable oil to one part vinegar and add a touch of Splenda or Equal, if you feel sweet-deprived . (For example: 3 tablespoons extra virgin olive oil mixed well with 1 tablespoon rice wine vinegar. Artificially sweeten to taste.) Use this tangy, low-carb sauce like you would barbecue sauce—served at the table!

Make healthier choices for a happier life! Have a glorious Fourth of July!

Anita Peacock

Lifelong Type 1 Diabetic

Owner/Manager/Designer

MyDiabeticBag.com

peacockproducts@bellsouth.net

Visit (and please “Like”) our Facebook business page and subscribe to our blog:

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Sorta-Tzatziki Sauce

2011-06-16T19:18:00.000-07:00

(Not truly tzatziki; but, an easy low-cal dilly-icious topper for grilled or roasted meat, chicken, fish or veggies!)

Numbers you need to know:

Recipe yields approximately 2 cups = 16 servings, 2 tablespoons per serving. Per serving info: 18 calories; 1g fat; trace saturated fat; 2g protein; 1g carbohydrate; trace dietary fiber; 4mg cholesterol; 93mg sodium (34mg sodium, if sea salt is omitted). MUCH HEALTHIER than mayo and a nice change from mustard!

Prep Time: 10-15 minutes

Chill Time: At least 2 hours (overnight is best)

I mixed this up yesterday to go with some PEPPERY roast pork tenderloin. I’d gone a tad overboard with my herb rub and needed something cool and creamy to counteract the heat. This was perfect! I’d wanted to attempt a me-version of Greek-style yogurt sauce (tzatziki) for a while. So, I scouted about online and combined a few recipes, throwing in low-fat, low-carb substitutions to come up with this chilly-dilly sauce.

It’s definitely not tzatziki—I didn’t strain the yogurt, which I think is imperative with traditional tzatziki—but, I like to think it’s tzatziki-esque. It turned out quite lovely and would go fabulously with any highly-seasoned grilled or roasted meat, chicken, fish or veggies. And, if you can handle the carbs, it would be super as a spread on gyros!

Ingredients:

· 3/4 cup chopped and drained cucumber (approximately 1 medium cucumber, peeled, seeded and pulp removed)

· 2 tablespoons chopped green onion (approximately 1 green onion, white and green parts)

· 2 tablespoons chopped fresh dill (or 2 teaspoons dried dill weed)

· 2 teaspoons finely-chopped fresh garlic (1-2 cloves)

· 1 1/2 tablespoon fresh lemon juice (1/2 room temperature lemon)

· 1 cup Greek Style Low-Fat Plain Yogurt (2% Milk) or Plain Low-Fat or Non-Fat Yogurt

· 1/2 teaspoon sea salt (optional)

· 1/8 teaspoon white pepper

· 1 teaspoon SPLENDA® Granulated No-Calorie Sweetener

· 1/4 cup crumbled feta cheese

Preparation:

1) Chop the peeled and seeded cucumber by pulsing several times in a small food processor. Pour chopped cucumber onto several sheets of paper towel and spread out to allow excess moisture to drain. Allow the cucumber to drain for several minutes. While the cucumbers are draining, chop the onions, dill and garlic and juice the lemon.

2) Stir together all ingredients and refrigerate in a covered container at least two hours (but best chilled overnight so the flavors develop nicely) before serving.

3) Great as a sauce, spread or a dip! Always stir well before using.

Make healthier choices for a happier life!

Anita Peacock

Lifelong Type 1 Diabetic

Owner/Manager/Designer

MyDiabeticBag.com

MyDiabeticBag.com

Recipe sources:

http://recipehut.homestead.com/CucumberSauce.html

http://allrecipes.com/Recipe/Easy-Greek-Yogurt-Cucumber-Sauce/Detail.aspx

Other credits:

SPLENDA® is a registered trademark of McNeil Nutritionals, LLC.

http://www.splenda.com/

Diabetic Chicken Stir Fry

2011-06-13T14:53:00.000-07:00

Found this online and can't wait to try it out! I already had chicken breasts defrosting in the fridge and had planned a chicken-mushroom sauté; but, this slightly different blending of flavors really tempted my taste buds.

I will substitute rice wine vinegar sweetened to taste with Splenda for the sherry. Shrimp would also be a lovely alternative to chicken. And, please, do play around with the veggies—recipes are meant to be revamped. And, you know, stir fry is great on its own—you don’t need rice!

Mmmm! Smell that seared chicken (or shrimp) and veggies—delectable scents of ginger, garlic and onion wafting through your house. Dang, I'm hungry!

Ingredients:

12 ounces skinless, boneless chicken breast
1 tablespoon vegetable oil

2 garlic cloves, finely minced
1 cup broccoli florets

1 cup cauliflower florets

1/2 pound fresh mushrooms, sliced
4 green onions, cut into 1-inch pieces

2 tablespoons low-sodium soy sauce

3 tablespoon dry sherry

1 teaspoon finely minced fresh ginger

1 teaspoon cornstarch dissolved in 2 tablespoons water

1/4 teaspoon sesame oil

1/4 cup unsalted dry-roasted peanuts

Preparation:

1. Trim any fat from chicken and thinly slice diagonally into 1-inch strips.

2. In a large non-stick skillet or wok, heat oil and stir-fry chicken 3 or 4 minutes or until cooked through and lightly browned. Remove; set aside and keep warm.

3. Add garlic and stir-fry for 15 seconds; add broccoli and cauliflower, stir-fry 2 minutes. Add mushrooms, green onions, soy sauce, sherry and ginger; stir-fry 2 minutes.

4. Add dissolved arrowroot, sesame oil, peanuts and the chicken. Cook until heated through and sauce has thickened.

Numbers you need to know:

Makes 4 servings.

Nutrition Information Per Serving: Calories 256, fat 10 g, cholesterol 72 mg, protein 30 g, carbohydrate 9 g, sodium 30 mg (Please, note: I’m a bit skeptical about the sodium amount listed here. I’d like to know what brand of soy sauce the recipe creator used. I can’t find ANY that would yield this low a sodium load per serving. So DO BEWARE!)

Food Exchanges: 3 1/2 Low-Fat Meat, 2 Vegetables.

Recipe Source: http://www.cooksrecipes.com/diabetic/chicken-stir-fry-diabetic-recipe.html

Make healthy choices for a happier life!

Anita Peacock

Lifelong Type 1 Diabetic

Owner/Manager/Designer

MyDiabeticBag.com

MyDiabeticBag.com

The Rub--The Recipe

2011-05-28T11:37:00.000-07:00

—from my home to yours!

Nita’s Notes: Free food recipe alert! Lotsa flavor without lotsa anything you’re counting! This is great on whatever you’re grilling, broiling, roasting , baking or sautéing! I love it on fish and pork chops. (It would be scrumptious on ribs if you’re leaning that way for Memorial Day.) I keep a batch mixed up and stored in my spice/herb pantry at all times. (It’s also great sprinkled on veggies before cooking.)

Ingredients:

2 tablespoons freshly-ground black pepper

2 tablespoons dried parsley

1 tablespoon dried rosemary leaves, crushed

1 tablespoon dried tarragon leaves, crushed

1 tablespoon dried thyme leaves, crushed

2 teaspoons dried sage leaves, crushed

1 1/2 teaspoons garlic powder

1 1/2 teaspoons lemon peel

1 teaspoon sea salt (optional—if you omit the salt, add an extra teaspoon of sage.)

Preparation:

1) Combine all ingredients in a small-to- medium mixing bowl. Blend well with fork.

2) Pour rub mixture into a glass jar with an airtight lid and store covered out of direct sunlight “up to six months”. (That seems to be the standard for herbs and spice storage—but, I keep dried herbs much longer than that. I write the spice blend name and date it was made on a mailing label and stick it to the jar.)

3) Rub well on your particular choice of protein before you get ready to grill, roast, broil or bake.

Numbers you need to know:

Recipe yields 9 tablespoons—that’s 36 (3/4 teaspoon) servings of rub. You could halve the recipe; but, I guarantee this is a rub you’ll love to have on hand for all occasions, including quick “regular day” meals. As a general guideline, I use a tablespoon per every pound (4 servings) of whatever I’m a-cookin’.

Rub prepared with salt:

3/4 teaspoon serving

Calories, 3

Fat, trace

Protein, trace

Carbohydrate, 1g

Fiber, trace

Cholesterol, 0mg

Sodium, 53mg

Rub prepared without salt:

3/4 teaspoon serving

Calories, 3

Fat, trace

Protein, trace

Carbohydrate, 1g

Fiber, trace

Cholesterol, 0mg

Sodium, 1mg

Make healthy choices for a happier life!
Wishing you a happy, healthy Memorial Day Weekend!

Anita Peacock
Lifelong Type 1 Diabetic
Subscribe to my blog here: http://mydiabeticbag.blogspot.com/

MyDiabeticBag.com

Perfect Three Bean Salad

2011-05-17T15:00:00.000-07:00

—from my home to yours—Anita Peacock

Nita’s Notes: Don’t be intimidated by the large number of ingredients. This is a quick-to-make, deliciously-refreshing salad that is GREAT for a summer potluck or picnic. It was a huge hit at our Sunday church luncheon!

And, it’s a breeze to make. You’re mainly measuring and dumping prepackaged items. You could substitute ready-made chunky salsa for the chopped tomatoes and bottled jalapeños for fresh, but the sodium level will go through the roof and that’s not good for anyone. For the same reason, be sure to use canned beans that are labeled “No Salt Added”.   Eden Foods is a great brand when you are looking for a wide variety of No Salt Added canned foods.

Active preparation time: 20 minutes (at most)
Chilling time: overnight

Salad Ingredients: (Ingredient key: NSA = No Salt Added)
3/4 cup (1/2 of a 15-ounce can) of Eden Farms® NSA Garbanzo Beans, rinsed and drained
3/4 cup (1/2 of a 15-ounce can) of Eden Farms® NSA Black Beans, rinsed and drained
3/4 cup (1/2 of a 15-ounce can) of Eden Farms® NSA Pinto Beans, rinsed and drained
1/2 cup chopped onion, not too fine
1/2 cup chopped green bell pepper, not too fine
1/2 cup chopped red bell pepper, not too fine
1/2 cup chopped seedless cucumber, not too fine
1/4 cup chopped cilantro leaves, not too fine
1/2 cup frozen corn kernels, thawed (Or steam fresh corn kernels in a small dish in microwave. Place kernels in dish, cover with a folded wet paper towel and cook on high for 2 minutes. Allow to cool a bit before handling.)

Tomato-Vinaigrette Ingredients:
1/4 cup extra virgin olive oil
2 tablespoons rice wine vinegar
1 tablespoon red wine vinegar
1 tablespoon lime juice
1 tablespoon lemon juice
1 cup finely chopped tomatoes
1 teaspoon finely chopped garlic, or to taste
1/2 tablespoon Tabasco sauce, or to taste
1 tablespoon ground cumin
1 teaspoon chili powder, or to taste
1 tablespoon Splenda® Brown Sugar Blend
2 teaspoons freshly ground black pepper
1/2 teaspoon sea salt
1 fresh jalapeño pepper, seeded and chopped, optional

Preparation:
1)     Rinse beans thoroughly (at least two minutes) in a colander in the sink under cold running water. Allow beans to drain well for several minutes.
2)     While beans are draining, chop veggies for entire recipe (onions, bell peppers, cucumber, cilantro, tomatoes and jalapeños). Set tomatoes and jalapeños aside for use in the vinaigrette.
3)     Pour rinsed and drained beans into a large non-metal mixing bowl. Add chopped onion, bell peppers, cucumbers and cilantro. Add thawed or steamed whole corn kernels. Set bowl aside.
4)     Mix the remaining ingredients (Saucy Tomato Vinaigrette) together in a small-to-medium sauce pan. Heat on stove over medium-low heat for about five minutes, stirring constantly until the sauce is slightly thickened.
5)     Pour sauce over bean-veggie mixture in the large mixing bowl. Stir gently with a large, thin spoon, using great care not to “smush” the beans.
6)     Pour into an airtight covered plastic storage container. Cover, shake container and refrigerate overnight to allow flavors to develop. (I like to shake the container several times during the chilling time to make sure the tangy sauce coats everything well.)
7)     This makes a lovely buffet dish served in a glass salad bowl or in colorful food-safe pottery.
8)     Refrigerate leftovers in airtight container for up to a week.

Numbers you need to know:
Recipe yields 6 cups, which equals 12 half-cup servings.
Calories per half-cup serving, 121
Protein, 4g
Carbohydrate, 15g
Dietary Fiber, 4g
Cholesterol, 1mg
Sodium, 93mg

Make healthier choices for a happier life!

Anita Peacock
Lifelong Type 1 Diabetic
Owner/Manager/Designer

Peacock Products: Life Products for Diabetics
MyDiabeticBag.com

peacockproducts@bellsouth.net

Splenda is a registered trademark of McNeil Nutritionals, LLC.

Eden Foods is a registered trademark of Eden Foods, Inc.

Microsoft's Ease of Access. It ain't easy. And it sure ain't access.

2011-05-09T11:33:00.000-07:00

One blind, blonde technology-challenged diabetic’s viewpoint.

This is long. And I do apologize. But, it did me good to write it, to get some things off my chest. I urge you to please take the time to read it all, especially if you haven’t got a disability to call your very own. I hope it’ll make you think—really think about what accessibility means.

Let me start by saying that I am a huge Microsoft fan. I have been my whole computing life. I have the utmost respect and, dare I say, “love” for all things Microsoft.

So, please note that my suggestions are based solely on my own personal needs. I am in no way attempting to speak for everyone with visual disabilities. We are not interchangeable. Our needs are not the same. We are not the same.

I earned my extreme low vision about twenty years ago from a lifetime of living with brittle Type 1 diabetes. (My blind cane is not a fashion accessory….) So, technology—I’m speaking of assistive technology here—gives me the tools I need to live my life and run my itty-bitty business.

However, these assistive tech programs are not cheap. The one I use is about $400. (GASP!) And it’s somewhere in the low- to mid-range price of low-vision programs. So, recently, when it came time to replace both my desktop and my ancient assistive software, big, red, honking dollar signs began flashing. Even I could see them and it was not good.

So you can imagine how happy I was when I learned that Windows 7 has built-in “ease of access” features, including some for low vision.

Finally! No additional expense for a separate program. This was music to my fiscally-responsible ears. I couldn’t wait to get my accessible baby home and give her a-go. Get my business back up and running lickety-split. No problem, right?

Well, to put it mildly, not exactly. These are not low vision accessibility tools*. They’re “Oops, I left my glasses in the other room and don’t want to go get ‘em” options. A convenience for folk without a disability. Not accessibility. There is a BIG difference.

So, what happened here? I don’t know. I’ve pondered this deeply, and, although I could just rant on and on about how disappointed I am—I do have quite a talent for that—I decided to turn my anger into something positive.

I want to offer constructive suggestions to Microsoft—well, actually to any company interested—for making more accessible products. Ways the corporate world can avoid letting their “needy” customers down, as they let me down in this case.

The key to giving us people with disabilities access:

It doesn’t matter what new thingamabob you’re putting out that’s supposed to be geared for us, you’ve got to ask us, listen to us and take the time to get it right.

The common-sense approach to accessibility:

1. Ask lots and lots of us people with disabilities a simple question: “Hey, what features would m`ake using this product easier for you?”

2. Really listen to us. Use our knowledge and our “hands on” involvement. Let us help you develop your product so that it is really and truly usable for us. (And, don’t you dare try to tell us what we need.)

3. Let us test your product and use our feedback to make earnest improvements every step of the way. (It’s a continuous process.)

4. Accept our final word as to whether your product is “accessible”. If we say it’s not, repeat steps 1 through 3 as often as needed to make it so.

5. Make no changes after we’ve given our “stamp of approval”. If you do, you’re likely to take away the accessibility of your product.

Why most of the corporate world doesn’t get or get to accessibility:

In a nutshell: Companies let people without disabilities decide whether a product or feature is accessible or not.

People without a disability can’t recognize when something is not accessible. What I mean is that they have no way of knowing if something is accessible or not. They also can’t turn something that’s inaccessible into something that is accessible for the same reason. Sadly, most don’t realize that they are unqualified to handle these tasks. Not without the disabled community’s help.

I don’t care if you’re the CEO, CFO, LMNOP, or just a well-meaning computer programmer—if you don’t have whatever need is not being met, your opinion on how to make a product accessible for someone with that need doesn’t matter. Not at all. Not ever. You should not be the decision-maker here; but, oftentimes you are. And that’s a shame. And a disappointment.

People with disabilities are the only ones who can help you get to an accessible product. Our decisions are the only ones that matter.

Developing an accessible product takes time. But, you are promising something to people so they can live a productive life. Accessibility is a necessity for people like me, not a convenience. And, Microsoft, I’m pretty sure you’ve got the resources to take the time and get it right.

Three obvious flaws that let me know Microsoft didn’t use the common-sense approach to accessibility:

Undersight 1:

The Windows 7 magnifier is not designed to work with Windows 7 high-contrast color themes.

More visually-impaired people than not will need both magnification and high-color contrast at the same time. I do and I’m certainly not the exception.

An opaque high-color contrast theme should have been the default theme for the magnifier. (More in Undersight 2.)

Undersight 2:

The magnifier is designed to work with transparent Windows 7 Aero themes, which are not visually-friendly, at all. This transparency is supposed to allow the user to see what lies beneath the active window. That might be great for someone who doesn’t have a visual impairment; but, it’s visually-confusing if you do. Bits and pieces of words and graphics bleeding through what you’re trying your best to see in the active window…. This is “anti-accessible” any way you look at it.

Again, high-contrast color themes that are opaque (not transparent) would solve this and should be the default for using the magnifier.

Undersight 3:

The magnifier doesn’t work well. Period. The settings are unstable. Even when I tried to use it with the default Aero themes, the magnifier often shifts out of full-screen mode and docks itself at the top two inches of the screen. Nothing else on the screen is magnified. And, there this misplaced magnifier stays (even after reboot) until someone who can see can rescue me. Again, not accessible at all.

All three examples absolutely scream that final decisions on “accessibility” were made by people who didn’t need the features to actually be accessible. Without the need, you can’t know. You just can’t.

So, Microsoft, even though I love ya (and really I do), I can’t approve your “ease of access” features. You didn’t deliver on your promise. Access was denied. I had to look elsewhere to make my computer usable for me.

That required another hefty hit to the credit card, I’m afraid. But, I am extremely grateful to the companies that do provide real accessibility programs, even if they are pricey**. My hat’s off to those of you that deliver on your promises. I wouldn’t have my independence or run my business without you. Thank you. Thank you. THANK YOU.

Most regular (non-disability-oriented) companies out there, not just Microsoft, have got to step up your game. Labeling something “accessible” doesn’t make it so. You can’t just go through the motions, pretending to make something accessible so that you can mark it as done on your Americans with Disabilities Act to-do list.

There’s no such thing as “accidental accessibility”. You’re not going to stumble into it. Get informed by the people with disabilities community before you have the—well, let’s just say—audacity to say that something is accessible for us. (And, Microsoft, if you didn’t mean to offer accessibility, you should have chosen another name. “Ease of access” implies things folk like me take very literally.)

There is no ease. There is no access. These are not intuitive options. They make absolutely no sense to us very real people who need you and your products to do what you claim. As it stands, you offer us access to nothing.

People with disabilities are fighters, every one. But, corporate decision makers shouldn’t make us fight so hard to live our lives. People without disabilities take independence for granted. Those of us with disabilities don’t have that luxury.

Empty promises of accessibility are thoughtless. And it’s such an unnecessary slight. Ask us. Listen to us. Use us. Hire us. We should be the ones to tell you what is accessible. Not the other way around. It’s just common sense. Let us help you to help us. Our needs matter. We matter.

OK, I’m done.

Anita Peacock

Owner/Manager/Designer

Peacock Products: Life Products for Diabetics

MyDiabeticBag.com

peacockproducts@bellsouth.net

229-928-2055

Footnotes:

*Microsoft’s “Ease of Access” suite of features also includes options for people with hearing loss and attention deficit. I do not have either of those disabilities. So, I am not qualified to judge their accessibility.

**Contact the National Federation of the Blind by phone at 410-659-9314 or visit them on the web at http://www.nfb.org/nfb/default.asp if you need help finding quality low-vision assistive technology programs. (In general, you get what you pay for. “Built-in” freebies just don’t cut it.)

Visit Peacock Products online right now!

Almond Cherry-Chocolate Cheesecake Bars

2011-02-13T17:42:00.000-08:00

I know y’all thought I was forgetting what tomorrow is. But, no I didn’t forget. It’s just been one of those weeks—calamity, calamity, calamity. So, here’s the skinny: my poor old girl—my darling computer DIED. No resuscitation, nothing retrieved from the hard drive. Heck, it couldn’t even detect the hard drive. She’s moved on to that computer scrap heap in the sky. Thank goodness for external hard drive back up!!! (I’ll post my rant about the woes of learning a new computer operating system with my limited vision and the irony of "ease of access" a little later.)

But, this week of unexpected distress is why my “Happy Valentine’s Day” to you is almost belated. And, yes—you folk who have been getting the Peacock Products eNewsletter for over a year will recognize this recipe from last year’s February issue. I recycled it because it’s so very satisfying and because I hadn’t the time to come up with something new, what with the computastrophe and all. So, do forgive, pretty please. I think you will once you taste this delectable dessert.

Almond Cherry-Chocolate Cheesecake Bars
Well, now, it wouldn’t be Valentine’s Day without a little sweet “something-something” for your sweetie.

The original recipe (cited at the end) didn’t call for either the cherries or the chocolate—but, I thought the cherry pie filling added a nice bright flavor. And, who doesn’t want a chocolatey “kiss” for Valentine’s Day?!! (Don’t be tempted to pump up the fudge volume—3 tablespoons total is lip-smackingly perfect!)

Prep Time: 15 minutes
Total Baking Time: 55 minutes to an hour (including preliminary crust baking time)
Chilling Time: 2 hours or overnight

Crust Ingredients
—canola or butter-flavored nonstick pan spray
1/4 cup Splenda® No Calorie Sweetener, Granulated
1 1/4 cup graham cracker crumbs—that's 7 and 1/2 sheets (30 crackers) processed in food processor
1/3 cup light butter (I like Brummel & Brown®)
1/4 cup toasted sliced almonds, finely ground

Filling Ingredients
12 ounces Neufchatel reduced-fat cream cheese
1/2 cup Splenda® No Calorie Sweetener, Granulated
2 large eggs
1/4 cup reduced-fat sour cream
2 1/2 teaspoons pure vanilla extract
1 teaspoon pure almond extract
3 tablespoons Smucker’s® Sugarfree Hot Fudge Topping
1 20-ounce can Comstock® No Sugar Added Cherry Pie Filling or Topping
1/4 cup toasted sliced almonds

Numbers you need to know! Almond Cherry-Chocolate Cheesecake Bars: This recipe yields 20 servings, 1 (2” x 1.6”) bar per serving. Nutrition values per serving: Calories: 125.4. Fat-Total: 7.5 g. Fat-Saturated: 3.2 g. Cholesterol: 34.3 mg. Protein: 3.5 g. Carbohydrates: 10.5 g. Dietary fiber: 4.0 g. Sodium: 144.5 mg.

Preparation
1) Preheat oven to 350° Fahrenheit.
2) Spray one 8 x 8-inch square glass oven-safe dish with nonstick spray. Set aside.
3) Mix crust ingredients together in a mixing bowl. Mix well. Press into prepared pan bottom. Bake 10-12 minutes or until firm.
4) For filling, mix cream cheese and Splenda together until smooth. Add eggs, one at a time, scraping the sides of the bowl, and mixing well after each addition. Add sour cream and extracts; mix well. Pour over prepared crust.
5) Bake in preheated oven 40-47 minutes, or until firm. Allow to cool. Cover and refrigerate at least 2 hours or overnight.
6) A few minutes before serving time, remove cheesecake from fridge and spread sugarfree fudge topping in a thin layer on top. Pour no-sugar-added cherry pie filling over fudge, spreading evenly. Sprinkle toasted sliced almonds evenly over all. Cut into 20 servings and enjoy a sinfully sensational dessert that your honey won’t believe is diabetic-friendly!

Credits:
Almond Cherry-Chocolate Cheesecake Bars recipe adapted from “Almond Cheesecake Bars” in Splenda® Simple & Sensational Recipes. (Copyright©2008. Published by Publications International, Ltd., Lincolnwood, IL 60712. All rights reserved. Permission to use granted to Peacock Products by publisher.)

Brummel and Brown is a registered trademark of Unilever Corporation.
Comstock is a registered trademark of Pinnacle Foods Group LLC.
Smucker's is a registered trademark of The J.M. Smucker Company.
SPLENDA is a registered trademark of McNeil Nutritionals, LLC.

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Southwestern Chicken Barley Bean Soup and Cheesy Sour-Creamy Tortillas

2011-01-19T11:19:00.000-08:00

from my home to yours—Anita Peacock

—see nutrition analysis at end

BRRR! It’s been c-c-c-cold lately and I do mean COLD—even here in South Georgia! We’re delicate peaches—we don’t know how to handle this kind of cold weather. It chafes our delicate skin! The weather the last couple of weeks made me want to snuggle up with my Hugh-Baby and chow down on some warm, nurturing homemade soup.

This started out as a “whatever I had on hand” soup that morphed into a Southwestern chicken stew with the addition of two of my favorite flavors (cumin and cilantro), some lime juice and green chilies. Oh, and in case you didn’t notice, there are a few other seasonings that I think kick up the flavor nicely, although I’m not sure how Southwestern they are. Everything I do is “inspired” rather than “authentic”. I just throw in what I think tastes good, what makes it a healthful dish and then I try to remember what I’ve done the next time I make it. So, please don’t judge me too harshly.

Now, about my fondness for cumin and cilantro: This was a late-blooming love affair. I didn’t know either of these parsley-ish fellers (at least by name) until about ten years ago. Of course, I’d had both in dishes at Mexican and Mediterranean restaurants. But, I didn’t know what they were—I just knew I liked ‘em. It was love at first savor—or knowledge—or whatever you will. It was GOOD!

So, I hope you enjoy this multicultural melding of flavors. And, feel free to add your own twist on the recipe. Email me or post your changes on my business page wall. I love to spice things up and am always open to new suggestions!

Southwestern Chicken Barley Bean Soup

Soup Prep Time: 10 minutes

Soup Start to Finish: 1 hour, 30 minutes

SOUP INGREDIENTS:

Ingredient Abbreviation Key: FF = Fat-Free, LS = Low-Sodium, NSA = No Salt Added, OG = Organic

1-tablespoon extra virgin olive oil

1-cup chopped sweet onion

2-tablespoons chopped garlic

2-teaspoons ground cumin, or to taste

1/4-teaspoon crushed red pepper flakes (or ground cayenne), to taste (optional)

1/4-teaspoon dried oregano

1-teaspoon paprika

1/4-teaspoon ground cloves (or coriander), to taste (optional)

1-teaspoon freshly-ground black pepper, or to taste

6 1/2-cups Pacific Natural Foods FF LS OG Chicken Broth (or homemade)

1/4-cup lime juice

1/2-teaspoon sea salt (OMIT if you are unable to substitute low-sodium ingredients)

1/2-cup pearl barley

1/2-cup frozen corn kernels

1-cup chopped fresh cilantro, or to taste

2-15-ounce cans Eden Foods FF NSA OG Garbanzo Beans (or 4 cups home-prepared)

2-14.5-ounce cans Eden Foods FF NSA OG Diced Tomatoes with Green Chilies (or 4 cups home-prepared)

SOUP PREPARATION:

1) Heat oil in a large stock pot over medium-high heat. (I have a big red 8-quart non-stick stock pot that I love!)

2) Add diced raw chicken breast (if you don’t have any leftover cooked chicken) and cook 3-5 minutes until lightly browned, stirring occasionally. Transfer browned chicken to a separate bowl and set aside. (Note: if you are using leftover cooked chicken for this soup, skip this step. And you won’t add the cooked chicken until later.)

3) Reduce burner to medium heat. Add the chopped onion, garlic, cumin, red pepper flakes, oregano, paprika, ground cloves and black pepper to the pot. Saute 4-5 minutes, stirring often (so herbs and spices won’t scorch), until onions are lightly browned.

4) Add broth, lime juice, sea salt, barley, corn and cilantro to the stock pot. Bring to a boil, cover and reduce heat. Simmer 50 minutes.

5) Stir in cooked chicken, chickpeas and tomatoes. Cover and continue to simmer for 10-15 minutes

This is an excellent soup to warm up a chilly (or downright frigid) evening. And, this recipe yields 3+ quarts, or 12 servings, approximately 1 cup each. It reheats very well; so, freeze leftovers or refrigerate up to 4 days and have an easy reheat for a busy work night meal. (I cook like my mama did—at least as it relates to quantity. So, my intentions may be to make a small pot of something; but, it winds up being a VAT! The freezer is your friend.) Serve with Cheesy Sour-Creamy Tortillas (recipe follows).

Cheesy Sour-Creamy Tortillas

These are nummy-nummy! Only prepare enough tortillas for your current meal—1 tortilla per person. The prepared tortillas DO NOT reheat well. They’re so easy to do and you just can’t beat that freshly-toasted crunch! Increasing the number of tortillas will not affect the baking time.

Tortilla Prep Time: 1 minute

Tortilla Start to Finish: 15minutes (bake during last step of soup preparation)

TORTILLA INGREDIENTS (per serving/tortilla):

1-(6-inch) corn (or flour) tortilla per person

2-tablespoons shredded reduced-fat Monterey Jack Cheese per person/tortilla

1-tablespoon light sour cream per person/tortilla

TORTILLA PREPARATION:

1) Preheat oven to 425 degrees Fahrenheit. Spread tortillas out on a baking/cookie sheet. Sprinkle cheese evely on each tortilla. Bake 8-10 minutes, depending on how crisp you like your tortillas. The longer the baking time, the crisper the tortilla. (I like ‘em CRISP!)

2) Allow to cool 2-3 minutes. Spread 1 tablespoon light sour cream on each tortilla right before serving. Don’t do that too early or you’ll have soggy tortillas! Serve with soup above (or any soup for that matter)! DELISH -OUS!

Nutrition Analysis—numbers you need to know:

Southwestern Chicken Barley Bean Soup recipe yields 3+ quarts=12 (approximately 1-cup) servings. Per serving info is as follows: Calories, 248. Total Fat, 3 g. Saturated Fat, trace. Cholesterol, 44 mg. Carbohydrate, 27 g. Fiber, 7 g. Protein, 26 g. Sodium, 175 mg.

Cheesy Sour-Creamy Tortillas recipe yield is flexible. 1 tortilla per serving. Per serving info is as follows: Calories, 155. Total Fat, 4 g. Saturated Fat, 1g. Cholesterol, 11 mg. Carbohydrate, 17 g. Fiber, 2 g. Protein, 10 g. Sodium, 155 mg.

ALL TOTALS:

Calories: 403

Total Fat: 7 g

Saturated Fat: 1 g

Cholesterol: 55 mg

Carbohydrate: 44 g

Fiber: 9 g

Protein: 36 g

Sodium: 330 mg

SPECIAL WARNING: This meal has the potential for sodium overload. The broth, beans, tomatoes, chilies, cheese—the sodium can add up in a hurry. The specific ingredient brands I’ve listed are either VERY low in sodium or have no salt added at all. Be careful substituting brands that aren’t so stingy with the salt shaker.

If you don’t have much of a low-sodium choice locally, branch out. I joined a wonderful food co-op that opened up my low- or no-sodium product selection a whole heckuva lot. (Check out http://www.unfi.com--u/ United Natural Foods Inc. They may have a chapter in your area. I have no relationship with this company other than being a satisfied customer.)

Of course, you can always make your own (broth, cooked beans, cooked tomatoes and chilies) and man (or wo-man) the salt shaker yourself! But, that takes the “quick and easy prep” down a peg or two.

Enough with the talkin’, LET’S EAT!!