All About Diabetes

Who doesn’t love a hefty slice of pizza topped with a generous helping of your favorite meat cuts – pepperoni, ground beef, salami, and sausage?  In this pizza version, we opt for Italian sausages and pepperoni slices atop a whole-wheat pita crust.  It’s so delicious it is hard to believe that it is not cholesterol laden as well.

Yield: 8 to 10 portions

Ingredients:

• 2 teaspoon olive oil
• 1/2 cup pizza sauce
• 1/3 cup Italian sausage, grilled, cubed (about 1 piece)
• 8 pieces pepperoni, sliced thinly
• 1/2 cup mushrooms, sliced
• 1/2 piece green bell pepper, sliced
• 3/4 cup mozzarella cheese, grated
• 3/4 cup low fat cheddar cheese, grated
• 1 teaspoon fresh oregano
• 4 pieces whole-wheat pita bread

Procedures:

1. Preheat oven to 450F.
2. Grease pizza pan with 1 teaspoon olive oil.  Place pita bread over it.
3. Spread pizza sauce over pita bread.
4. Distribute sausage and/or pepperoni, mushrooms, and bell pepper evenly.
5. Top with mozzarella and cheddar.
6. Sprinkle oregano on top.
7. Bake 10 to 15 minutes until cheese is melteed.
8. Slice into quarters and serve.

Nutrition Facts Per Serving:

• Calories (kcal) 189
• Carbohydrates (g) 10
• Protein (g) 9
• Fat (g) 1

A vegetarian option for those vegetable lovers out there.  Feel free to add your favorite vegetables aside from the ones used below, such as spinach or mushrooms.  Pre-baking may not be done for these vegetables anymore.  Using tortilla as the base, it is also topped with a sprinkling of mozzarella – a “thin crust” pizza version everyone will love.

Yield: 8 to 10 portions

Ingredients:

• 2 tablespoon olive oil
• 1 tablespoon fresh thyme
• 1/4 teaspoon salt
• 4 pieces garlic cloves, sliced thinly
• 1 pc red bell pepper, cored and cut into 2″ wedges
• 1 pc green bell pepper, cored and cut in 2″ wedges
• 1 pc large tomato, sliced
• 1 pc white onion, sliced
• 1 3/4 cup mozzarella cheese, grated
• 4 pieces tortilla, large

Procedures:

1. Preheat oven to 425F.
2. Use 1 tsp olive oil to coat pizza pan.  Place tortilla over pan.
3. Combine 1 tsp olive oil, thyme, salt, garlic, bell pepper, tomatoes, and onion in a baking dish and mix well.
4. Stir the vegetables and bake for 7 minutes.
5. Divide cheese into 2 portions.  Sprinkle half over tortilla base.
6. Spread vegetables over the cheese.
7. Top with remaining mozzarella.
8. Bake 5 to 10 minutes or until cheese is melted and tortilla is lightly toasted.
9. Slice into quarters and serve.

Nutrition Facts Per Serving:

• Calories (kcal) 71
• Carbohydrates (g) 8
• Protein (g) 3
• Fat (g) 3

Who does not love pizza, with its abundance of toppings and its gooey, melted cheese dripping with every slice?  And thanks to the abundance of wheat pizza bases available, even diabetics can bite into the next pizza recipes that combine a whole lot of flavor with a whole lot of healthy options.

• Roasted Veggie Tortilla Pizza
• Meat Lovers Pizza
• Pizza an Pan
• Fruity Dessert Pizza

Here’s a list of delicious and healthier options to satisfy your comfort food cravings:

Grilled Banana w/ yoghurt: Place a peeled banana on a piece of foil. Sprinkle some vanilla essence and a teaspoon of granulated fructose. Grill for five minutes and serve with yoghurt. Add freshly crushed cardamom seeds before grilling, if you like. This fruit sugar has a much lower GI than sugar. The warmth of the spices and vanilla, with the slow-release energy from the bananas, makes a comforting snack of pudding for only 150 calories. (more…)

All the decadent goodness with none of the guilt.  The batter may be a bit difficult to handle when adding Splenda but the eggs will help smoothen it out in the end.

Yield: 24 portions

Ingredients:

• 1 1/4 cup Extra Virgin Olive Oil
• 2/3 cup unsweetened cocoa powder
• 2 cups splenda
• 4 pieces eggs, beaten until frothy
• 2 teaspoons Vanilla extract
• 1 1/2 cups All purpose flour
• 1 cup Walnuts, chopped

Procedures:

1. Preheat oven to 350F.
2. Heat olive oil and cocoa in a saucepan and blend until smooth.
3. Place mixture in a bowl and add Splenda.  Mix well.
4. Add eggs gradually, mixing well after each addition.
5. Add vanilla, flour, nuts and mix thoroughly.
6. Spread in a greased rectangular baking pan.
7. Bake for 20 to 30 minutes until toothpick inserted in center comes out clean.
8. Cool before cutting.

Nutrition Facts Per Serving:

• Calories (kcal) 232
• Carbohydrates (g) 21
• Protein (g) 3
• Fat (g) 16

Lemon bars are always a delicious treat. Here is a different version with an easy graham cracker base and an even easier tart lemon topping. You can opt to use calamansi juice instead, but reduce to proportions to adjust for its flavors.

Yield: 20 portions

Ingredients:

• 1 cup Wheat Graham Cracker Crumbs
• 2 tablespoons Wheat Graham Cracker Crumbs
• 1 1/4 cups Splenda or Artificial Sweetener
• 1/4 cup unsalted butter
• 2 pieces Eggs
• 2 tablespoons Light Sour Cream
• 1/4-1/3 cup Lemon Juice (about 2-3 pieces of fresh lemons)
• 1 tablespoon all-purpose flour
• 1/4 teaspoon Baking Powder

Procedures:

1. Preheat oven to 350%F.
2. Grease a square baking pan.
3. In a medium bowl combine 1 cup crumbs, 1/4 cup Splenda and butter.
4. Mix until mixture is crumbly.
5. Carefully pat into bottom of buttered pan.
6. Bake for five minutes and remove.
7. Beat eggs until foamy.
8. Stir in sour cream and lemon juice.
9. Add remaining 1 cup of Splenda, flour and baking powder.
10. Mix well to combine and pour over baked crust.
11. Bake for another 10 minutes.
12. Evenly sprinkle remaining 2 tablespoons graham cracker crumbs over top.
13. Cool on wire rack for at least 10 minutes.
14. Refrigerate before serving.

Nutrition Facts Per Serving:

• Calories (kcal) 92
• Carbohydrates (g) 15
• Protein (g) 1
• Fat (g) 3

I have always been a fan of molten chocolate cakes and wondered why I have never seen a sugar-free version.  Well, chocoholics should fret no more as this version proves that we can enjoy it in all its sugar-free goodness.  Make sure to bake it just before serving to get that runny center.

Yield: 8 portions

Ingredients:

• 2 tablespoons Unsalted Butter, for preparing ramekins
• 2 tablespoons All-purpose flour, for preparing ramekins
• 12 ounces Sugar Free Bittersweet chocolate, coarsely chopped
• 1 cup unsalted butter
• 1 cup Splenda
• 1/2 cup all-purpose flour
• 6 pieces eggs, large

Procedures:

1. Preheat oven to 350F.  Butter and flour six 8-ounce ramekins.
2. Place chocolate and butter in the top of a double boiler over simmering water, stirring until completely melted.  Set aside to cool.
3. Place Splenda, flour and eggs in a large bowl and beat until thick and fluffy for about five minutes.  Gently beat in the cooled chocolate mixture.
4. Pour the batter into the ramekins, filling them two-thirds to three quarters of the way up the sides.  Bake until they begin to puff up for about 15 minutes.  Run a knife around the edge of each ramekin and turn the ramekin upside down on a plate to unmold.

Nutrition Facts Per Serving:

• Calories (kcal) 575
• Carbohydrates (g) 41
• Protein (g) 14
• Fat (g) 47

Apples are always a delight for baking and everyone’s favorite would always be apple pies. In this version, we do away with the pie crust and replace it with a healthier granola topping. You can also use it as a base instead of a topping for a different variation.
Yield: 8 to 10 portions

Ingredients:

• 3-4 pieces Red Apples, peeled and sliced into wedges
• 1/2 cup splenda or artificial sweetener
• 1/4 cup Unsalted butter
• 1 tablespoon All Purpose flour
• Granola topping
• 1/3 cup Maltose
• 2 tablespoons Extra-Virgin Olive Oil
• 1/2 teaspoon Vanilla Extract
• 1/2 teaspoon Cinnamon
• 1 1/2 cup Pecans, chopped
• 1/4 cup Sliced Almonds

Procedures:

1. Preheat oven to 350F.
2. Prepare granola topping by combining thoroughly maltose, oil, vanilla and cinnamon.
3. Combine oats and nuts in a bowl, add maltose mixture and toss until completely coated.  Press mixture into a greased square baking pan.
4. Bake for 10 to 15 minutes until lightly browned.  Cool and break into pieces.
5. Prepare apple filling by spreading apple slices in greased square baking pan.
6. Sprinkle Splenda combined with flour and dot with butter.
7. Cover with granola topping.
8. Bake for an additional 30 minutes.

Nutrition Facts Per Serving:

• Calories (kcal) 371
• Carbohydrates (g) 52
• Protein (g) 9
• Fat (g) 15

Baking used to be forbidden for most people with diabetes since sugar is a necessary ingredient in baking.  Thankfully, with the introduction of alternative sweeteners, and the right modifications, diabetics and figure-conscious people can now enjoy a whole new world of baked items.

• Apple Crispies
• Chocolate Lava Cake
• Lemon Bars
• Guilt Free Choco Fudge Brownies

The Romans documented oysters as aphrodisiacs in the second century A.D, where it was written about “the wanton ways of women after ingesting wine and eating giant oysters”. In reality oysters are very nutritious, high in protein, and rich in phosphorus, iodine and zinc, which are known to increase the sexual health of both men and women. On the other hand, nutmeg was higly prized by Chinese women as an aphrodisiac, since a large quantity can produce a hallucinogenic effect. In this recipe, enjoy the baked goodness of oysters and scallops with two different, yet oh-so-delicious toppings.

Yield: 12 portions

Ingredients:

• 24 pieces fresh oyster meat, removed from shells
• 24 pieces scallops with shells

Spinach Topping:

• 4 tbsp unsalted butter
• 2 cups spinach leaves, chopped
• 2 pieces garlic cloves, chopped
• 1 tbsp flour
• 1 cup skim milk
• 1/4 cup low fat cheese, grated
• salt and pepper
• nutmeg

Garlic Butter Topping:

• 5 pieces garlic cloves, minced
• 6 tbsp unsalted butter
• 1 cup wheat bread crumbs
• 1 tbsp basil, chopped

Procedures:

1. Preheat oven to 350 F
2. Prepare oyster scallop base by placing 1 piece of oyster meat per shell.
3. Prepare spinach topping by sauteing garlic in 3 tablespoons melted butter. Add spinach leaves and cook until wilted. Set aside.
4. Prepare white sauce base for spinach topping by melting remaining butter. Add flour and mix well to form dough. Slowly add milk and whisk until free of lumps and sauce has thickened. Season to taste with nutmeg, salt and pepper. Return spinach topping to white sauce.
5. Prepare garlic butter topping by sauteing garlic in 3 tablespoons butter. Set aside
6. Prepare breadcrumb mixture by melting remaining butter and adding breadcrumbs and basil. Set aside
7. Assemble by topping half of oyster-scallop base with about 1 tablespoon white sauce and 1/2 tablespoon grated cheese. Top remaining base with garlic butter about 1 tablespoon breadcrumb mixture.
8. Bake until oyster and scallops are cooked through and topping has browned.

Nutrition Facts Per Serving:

• Calories (kcal) 310
• Carbohydrates (g) 156
• Protein (g) 40
• Fat (g) 10