Atkins Day Break Bars -Start your day off right with the delicious taste of Atkins Day Break bars.

Atkins Day Break Bars -Start your day off right with the delicious taste of Atkins Day Break bars.
Fast and Easy Breakfast Bars for those on the GO!

Diabetic Cookbooks

Monday, November 30, 2009

Almond-Coconut Cookies

With only 10g carbs per serving these Almond-Coconut Cookies will be a hit with
your friends and family. Bake up a batch to give as gifts at Christmas. I'm sure
your diabetic friends or family will be thrilled you thought of them and went
to the trouble of making a good tasty treat just for them. Try using red and
green food coloring in the coconut for a festive Christmas look. Or serve as snowballs...Get creative, shape as snowmen/women or whatever suites your fancy.

Yield: 90 cookies


2 sticks (1 cup) unsalted butter, softened
2/3 cup packed light-brown sugar(or Splenda Brown Sugar)
2/3 cup granulated sugar (or Splenda)
2 tsp vanilla extract
2 large eggs
3/4 tsp baking soda
3/4 tsp salt
2+1/3 cups all-purpose flour(or soy, or almond flour)
7-oz tube of almond paste
6 whites from 6 large eggs
6 cups sweetened shredded coconut


Heat oven to 375°F. Have baking sheet(s) ready.

Beat butter, sugars and vanilla in a large bowl with mixer on medium speed 1 to 2 minutes until fluffy.
Beat in eggs, baking soda and salt until combined.
Add flour and beat on low speed until blended.
Crumble a 7-oz tube of almond paste into a food processor.
Add whites from 6 large eggs; process until smooth. Stir into dough along with 6 cups sweetened shredded coconut.

Drop rounded tablespoons dough about 1-1/2 in. apart on ungreased baking sheet(s).

Bake 8 to 9 minutes until edges are golden brown.
Cool on sheet 1 to 2 minutes before removing to a wire rack to cool completely.

Nutrition Facts
Amount Per Serving
Calories 88
Total Fat 5g
Saturated Fat 3g
Cholesterol 11mg
Sodium 55mg
Total Carbohydrates 10g*
(*less when using Splenda and soy or almond flour)

Monday, November 23, 2009

Banana & Date Oatmeal Cookies

I haven't tried this cookie yet, but from what I have read it is not only good for you, it is also good for your children. It has no sugar or artificial sweetener but I am told it is still a big hit with the kids as well as adults. You can even change the taste by using different fruit such as dried apricots, raisins, apples or even add some nuts, Experiment with this one and you may come up with a winner. Please give me some feedback if you try this recipe as is or anyway you choose.Just leave a comment below, I appreciate you taking the time to visit.

Preheat Oven to 350°F
Makes 2 & 1/2 dozen

3 ripe bananas
1 cup pitted dates(or raisins)(or any dried fruit)
2 cups rolled oats
1/3 cup oil
1 tsp Vanilla extract

Mash bananas and chop dates fine. Mix all ingredients in bowl together and let sit for 15 min. Drop teaspoonful on to non-stick cookie sheets and bake for 20 min. at 350°F. Store in airtight container and eat within 24 hrs.

I am looking for the carb count of this cookie recipe and will post it when (or if)
I find it. In the mean time ONE should be the limit. Eat at your own risk...

This recipe was donated by "Missty" from Paid to View Tube Forum
Thanks Missty for sharing.

Saturday, November 21, 2009

Simple and Easy Individual Baked Custard Cups

One of my readers asked for a custard she could eat without it making her blood sugar rise. I immediately thought of these individual custard cups which are fast to throw together and have such a creamy great taste. I sometimes throw in an extra ingredient like coconut or some dried fruit to change the flavor. Or you can put some fresh fruit on top just before serving. A sprinkling of cinnamon on top will also work. You can dress this custard up the way you like it. This recipe is for plain vanilla custard cups, but shown in picture with cherries on top.
It is also one of my favorites because it's easy to make and I don't have to worry with measuring for a correct portion because it's cooked in a portion size cup. Just remember when you add an extra ingredient you may need to also check for more carbs than what is stated here.


1 + 1/2 cups egg substitute such as Egg Beaters Original (or enough beaten eggs to make 1 and 1/2 cups)
* 2/3 cup Splenda (granulated)
* 1/2 teaspoon salt
* 1 quart fat-free milk, scalded (or regular milk)
* 1 teaspoon vanilla extract
* 1 pinch of nutmeg


Preheat oven to 325° F. Combine the egg substitute, Splenda and salt. Slowly stir in slightly cooled milk and vanilla.
Pour mixture into custard cups and sprinkle generously with nutmeg and/or cinnamon). Place baking cups in two 9 x 13-inch baking pans and pour hot water around them until it is about 1 inch deep. Bake for one hour or until a knife inserted near the center comes out clean. Enjoy warm or chilled.

7g carbohydrates per serving

Sunday, November 15, 2009

Chocolate Chip Cookie Bites

What can a diabetic (dieter) do when craving that delicious taste of chocolate?
I say "indulge"...yes you can eat chocolate and it will not raise your blood sugar; that is if you don't eat too much. I know it's hard to stop when these cookies are so delicious but I trust you to have the control you need and know when to stop. Eat these cookies slowly, while still warm, and let the chocolate melt in your mouth.

Makes 1 dozen
1 cookie= 1 serving


Cooking spray
3 Tbsp butter (or heart-healthy margarine)
3 Tbap sugar substitute (Splenda)
1 egg white
1/4 tsp vanilla extract
1/4 tsp cinnamon
1/3 cup enriched all-purpose flour*
1 Tbsp unsweetened cocoa
1/8 baking soda
1 dash salt (optional)
2 tsp (skim)milk (or half & half**)
2 Tbsp semi-sweet chocolate mini chips


Preheat oven to 375°F
In small bowl, blend butter,egg-white,sugar substitute and vanilla
In large bowl, mix flour, cocoa,baking soda and salt
Add milk to dry ingredients
Stir in butter mixture and blend well
Stir in chocolate chips

Drop teaspoonfuls of cookie dough onto greased cookie sheet
Bake 7 to 9 minutes or just until set
Remove from cookie sheet, and allow them to cool a little before eating.
The chocolate holds heat, so be careful when serving warm.


fat,3g (if using skim milk)
Carbs=5g (per serving)
sodium 50mg

*You can use part whole wheat flour to reduce carbs more.
**Skim milk has more carbs than Half & Half but H & H has more fat.

Monday, November 2, 2009

Apple-Pecan Custard

I have been told that you can use other fruits to make this custard but I haven't tried any (yet) so I can't say if they will work as well as apples but who knows you may be the first to try. If so let us know how it turns out.

This Apple-Pecan Custard is also a
great tasting and healthy after school snack for the kids.


Nonstick cooking spray
1/2 cup unsweetened applesauce
1/3 cup milk
1 egg, slightly beaten
3Tbs. packed brown sugar substitute (Splenda)
1Tbs. butter,melted
1/2 tsp. vanilla
1/2 tsp. maple flavoring
3/4 cup chopped cooking apples (about 1 small apple)
1/3 cup rolled oats
2Tbs. chopped Pecans, toasted (see tip ****)
4 Tbs. whipped cream (see tip ***)


Preheat oven to 375°F. Lightly coat four 6-ounce ramekins with cooking spray. (Or use paper cups in a muffin pan). Place ramekins in a 15 x 10 x 1 inch pan.
In a medium bowl, combine applesauce, milk ,egg, brown sugar substitute, butter,vanilla, and maple flavoring. Stir in apple pieces and oats.
Divide evenly among ramekins. Bake about 25 minutes or until a knife inserted near center comes out clean. Cool. Sprinkle with pecans.

Makes about four 4 ounce servings.

nutrition, per serving
Calories 115,
fat 2g
chol. 8mg
sodium 63mg
carbs 13g
fiber 2g
True carbs=11g

**Tip: Double the recipe for 8 or triple for 12
***Tip: You can put a dollop of whipped cream on top to dress it up for a fancy dessert. Or use Splenda powdered sugar.
****Tip: You can use almonds or walnuts in place of pecans.

Old-Fashion Fried Fruit Pies

Old-Fashion Fried Pies

Just like granny used to make!
Remember the delicious fried fruit pies your Grandmother made?...
Well you can still eat them and they are so simple to make it will surprise you!
Can be used as breakfast, snack or dessert.

You can use the sugar free pie filling found in most stores or make your own.


Low-carb tortilla (4 to 6 inch round)
can of sugar free fruit pie filling
cinnamon (option)

Spread 1 teaspoon of butter on tortilla
add 1 to 1+1/2 tablespoons of fruit pie filling on one side
Sprinkle with cinnamon (if using apple pie filling)
Fold and mash edges with fork to close.
Fry in butter on medium heat until brown, turn and fry on other side until brown.
Serve warm.
**Can also be baked in 350 F oven until golden brown. Brush with a dab of oil or melted butter before baking.

Tortilla has 5 g carbs
filling has around 2 g carbs

One serving is about 7 g of carbs depending on amount of filling used in tortilla.

You can add 1 tablespoon of whipped topping if you like but this will increase your carb count, depending on what kind of topping you use.
OR sprinkle with Splenda powder sugar.

To make your own filling: Cook sliced apples (cherries, peaches, apricots) in butter and Splenda sweetener until tender. Add cinnamon if using apples.
Then prepare as above.

TIP: Cinnamon is known to help reduce blood sugar.

Wednesday, October 28, 2009

Splenda Tips

When using an artificial sweetener you may want to check what you are baking more often than when using sugar. Here are 2 tips to remember when using Splenda.

In the baking process, sugar caramelizes to produce the familiar golden brown color of baked goods.

Baked goods made with little or no sugar do not brown like recipes made with sugar.

To help achieve a more golden brown color when baking with SPLENDA Granulated Sweetener, lightly spray the batter or dough with cooking spray just before placing in the oven.

Bake times
Your baked goods made with SPLENDA® No Calorie Sweetener may bake more quickly than those made with sugar.

* Cakes: Check 7-10 minutes before the original recipe's expected bake time.
* Cookies, brownies and quick breads: : Check 3-5 minutes before the original recipe's expected bake time.

Gingerbread Men/Women Cookies

Just in time for the holidays. You can make theses as treats for your Halloween guest or for the little "spooks" who knock on your door. Or better still make and freeze a batch for Christmas. It all depends on how you decorate these cookies. There is no rule that says a gingerbread cookie has to look like the gingerbread man! Use your imagination and have fun with this cookie.


2 cups all-purpose flour
½ teaspoon baking soda
½ teaspoon salt
2 tablespoons ground ginger
½ teaspoon ground cinnamon
¼ teaspoon ground allspice
¾ cup unsalted butter, room temperature
1 cup SPLENDA® Brown Sugar Blend
1 large egg
1 large egg yolk


Mix together flour, baking soda, salt, ginger, cinnamon and allspice into a medium bowl. Set aside.

Cream butter and SPLENDA® Brown Sugar Blend in a large bowl until smooth. Beat in egg and egg yolk. Stir in dry ingredients and mix until dough forms. Shape dough into a disc, wrap, and refrigerate for 2 hours.

Preheat the oven to 350°F. Line a cookie sheet with parchment paper.

Roll out dough to 1/4 inch thick on a lightly floured surface. Using a 4-inch cookie cutter, cut dough and place on cookie sheet.

Bake for 15 to 18 minutes. Allow cookies to cool for 2 minutes, then remove from pan and let cool completely on rack.


Serving Size: 1 (4-inch) gingerbread cookie

Nutrition Facts

Servings Per Recipe: 30
Amount Per Serving

Calories from Fat:45
Total Fat:5.0g
Saturated Fat:3.0g
Total Carbs:13g
Dietary Fiber:0g

In-A-Snap Cheesecake

This vanilla cheesecake can be thrown together in a snap. You can even change the flavor by using different flavored gelatin but most people prefer this plain vanilla which can be topped with the fruit of their choice. This make-ahead recipe is fast and delicious. Try it with a dollop of sugar-free jam or fruit slices on top. It's lip smacking good!

Makes 8 servings


1 Envelope unflavored gelatin (Knoxx®)
½ cup sugar or artificial sweetener(Splenda®)(omit if using sugar-free flavored gelatin)
1 cup boiling water
2(8oz)cream cheese, softened
1 tsp vanilla extract (optional when using flavored gelatin)
1 (9in)prepared graham cracker crust


Mix gelatin and sugar(Splenda) in small bowl,
add boiling water and stir until gelatin completely dissolves, about 5 minutes.

Beat cream cheese and vanilla in large bowl with mixer until smooth, slowly beat in gelatin mixture.

Pour into prepared crust.

Refrigerate until firm

Top with desired fruit just before serving.

Sunday, October 18, 2009

Chamomile Tea

Cooler days and even cooler nights, a great time to have a hot cup of tea to help us stay warm. So here is the tea that can do just that and more. Enjoy this tea with your dessert or by it's self. I for one just love a nice hot cup of tea after a delicious meal.

Chamomile Tea

Chamomile tea is well known for its calming effects. But it can also help diabetics.
Studies show that chamomile can also suppress enzymes that are linked to an increased risk of complications commonly associated with diabetes, such as vision, kidney and nerve damage.So adding a cup or two of chamomile tea to your daily routine isn't a bad idea - whether you have diabetes or not. Try drinking it with or right after meals, as chamomile has also been shown to aid in digestion and prevent heartburn and flatulence.

This tasty drink also boasts many other health benefits: It eases menstrual cramps, improves anxiety and sleep and treats the common cold. New research suggests that chamomile tea may also help people with diabetes.

Friday, October 9, 2009

Pumpkin Cookies.

Get ready for Halloween and the trick or treaters.
These cookies will be sure to please.
They are healthy and delicious.
Children as well as adults will love these spicy Pumpkin cookies.
They wont even know that they are good for their body. One bite
and they are hooked on these tasty treats. The beta-carotene is a
great cancer fighter.


2/3 cup whole-wheat pastry flour
2/3 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground allspice
1/4 teaspoon freshly grated nutmeg
3/4 cup canned plain pumpkin puree (See Ingredient notes)
3/4 cup packed light brown sugar or 1/3 cup *Splenda Sugar Blend for Baking (see Ingredient notes)
2 large eggs
1/4 cup canola oil
1/4 cup dark molasses
1 cup raisins

Cooking Instructions:

1. Preheat oven to 350°F. Coat 3 baking sheets with cooking spray.

2. Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, salt, cinnamon, ginger, allspice and nutmeg in a large bowl.

3. Whisk pumpkin, brown sugar (or Splenda), eggs, oil and molasses in a second bowl until well combined. Stir the wet ingredients and raisins into the dry ingredients until no traces of dry ingredients remain. Drop the batter by level tablespoonfuls onto the prepared baking sheets, spacing the cookies 1 1/2 inches apart.

4. Bake the cookies until firm to the touch and lightly golden on top, 10 to 12 minutes, switching the pans back to front and top to bottom halfway through. Transfer to a wire rack and let cool.

**Ingredient Notes: As you might suspect from its orange color, pumpkin puree is an excellent source of beta carotene.

*Substituting with Splenda: For nonbaking recipes, use Splenda Granular (boxed, not in a packet). For baking, use Splenda Sugar Blend for Baking, a mix of sugar and sucralose. It can be substituted in recipes (1/2 cup of the blend for each 1 cup of sugar) to reduce sugar calories by half while maintaining some of the baking properties of sugar. If you make a similar blend with half sugar and half Splenda Granular, substitute this homemade mixture cup for cup.

When choosing any low- or no-calorie sweetener, be sure to check the label to make sure it is suitable for your intended use.

Nutritional Information per Serving
Calories 68
Carbohydrates 12g
Fat 2g
Saturated fat 0
Mono unsaturated fat 1g
Protein 1g
Cholesterol 12g
Fiber 1g
Potassium 76g
True carbs=11g

Wednesday, October 7, 2009

Oatmeal-Date Cookies

The carb count for these cookies can be reduced by using the substituted ingredient in parenthesizes. Otherwise the carb count will be as listed.


Nonstick cooking spray
1/2 cup packed light brown sugar ( or Splenda brown sugar)
1/4 cup butter, softened
1 egg plus 1 egg white, lightly beaten
1 Tbs. frozen apple juice concentrate, thawed
1 tsp. vanilla
1+1/2 cups all-purpose flour (or use any lower carb. flour like wheat, soy, or almond, mixed half and half with all-purpose flour)
2 tsp. baking soda
1/4 tsp. salt
1+1/2 cups uncooked quick oats
1/2 cup chopped dates (raisins, dried cranberries)

Preheat oven to 350°F
Lightly coat cookie sheet with nonstick cooking spray; set aside.
Beat sugar and butter in large bowl.
Add egg, egg white, apple juice concentrate and vanilla; mix well.
Add flour baking soda and salt; mix well.
Stir in oatmeal and dates.
Drop dough by rounded teaspoonfuls onto prepared cookie sheet.
Bake 8 to 10 minutes or until edges are very lightly browned.
Centers will still be soft.
Cool 1 minute before removing from cookie sheet, then remove to cooling racks
to finish cooling.

Makes 36 servings

Nutrients per serving
Calories 65
total fat:2g
Protein: 1g
Carbohydrates: 11g
Fiber: 1g
Sodium: 106mg
True carbohydrates=10g (less when using substitutes)

Saturday, October 3, 2009

Splenda Conversion Chart

After receiving many questions about using the artificial sweetener Splenda and Baking Splenda I decided we may need a chart to help us when we use them in our baking. There is a difference in the amounts when using these sweeteners but I have tried them both and I have found Baking Splenda to be the best when used in any recipe you have to bake. Be sure to check chart for amount when using either sweetener.

Double Chocolate Brownies

Double Chocolate Brownies
For the Chocolate lover in you


cooking spray
1/4 cup butter
2/3 cup sugar, granulated(see tip)*
1/2 cup water
1 teaspoon vanilla extract
1 cup flour, all-purpose**
1/4 cup cocoa powder, unsweetened
1 teaspoon baking powder
1/4 cup chocolate chips, semisweet miniature
2 teaspoon sugar, powdered(see tip2)
Pecan pieces, chopped walnuts, or sliced almonds(optional)


Preheat oven to 350°F. Lightly coat the bottom of a 9x9x2-inch baking
pan with nonstick cooking spray, being careful not to coat sides of pan.

In a medium saucepan, melt butter; remove from heat.
Stir in granulated sugar, the water, and vanilla.
Stir in flour, cocoa powder, and baking powder until combined.
Stir in chocolate pieces. (and nuts)
Pour batter into prepared pan.

Bake for 15 to 18 minutes or until a toothpick inserted near the center
comes out clean. Cool on a wire rack.
Remove from pan. Cut into 16 bars. Sprinkle with the powdered sugar.

Carbs per serving

*Tip 1: Use Splenda, Baking Splenda (see chart) or Altern in place of sugar.
Tip 2: Eat plain to reduce the carbs even more
**Tip 3: Use a mixture of 1/2 whole wheat and 1/2cake flour
for a lower carb count and a healthier brownie.

Blueberry Muffins

Blueberry Muffins
Warm and healthy muffins are soooo good you will be temped to eat more than one,
Just remember not to over do and count those carbs.

Muffins, Muffins, Muffins...Yes you can eat them!
Yumm,,,,,And they taste soooo good when eaten still warm from the oven?
Here are my favorites for you to try. I try to use the original recipe whenever
possible. But if you want to lower the carb count more you can by using Splenda
instead of sugar and substituting part of the flour with whole wheat, almond or soy flour.
Muffins may not rise as high when using any substitute....

Blueberry Muffins

Servings: 12
Preparation Time: 10 min.
Cooking Time: 15 min.


1 egg
2 cup buttermilk baking mix*
1/4 cup sugar (or Splenda)
2/3 cup milk
2 Tbs. vegetable oil, or butter, melted
1 cup fresh blueberries

Cooking Directions:

Preheat oven to 400° F.
Grease bottoms only of 12 medium muffin cups, or line with paper baking cups.
Place egg in a bowl and beat slightly.
Stir in remaining ingredients, except blueberries, just until moistened.
Fold blueberries into batter.
Divide batter evenly among cups.
Bake 15-18 minutes, until golden brown.

Calories 142
Protein 2.6g
Carbohydrates 19.2g (less when using Splenda)
Dietary Fiber 0.7g
True carbs 18.5
*Carb count will be less when using artificial sweetener or wheat/almond flour.

Monday, September 28, 2009

Orange Dream Cheesecake

This is a dream come true for all diabetics who love cheesecake
As you may have guessed I love Cheesecake so when I found this recipe I just had to let you know about it.
It's just what the taste buds ordered.
Your family and guest will be delighted to get this tasty treat.
Makes: 8 servings

1 Honey Graham cracker, crushed (about 3 Tbsp.)
2/3 cup boiling water
1 pkg. (4-serving size) JELL-O Brand Orange Flavor Sugar Free Gelatin
1 cup (Low Fat) Cottage Cheese
1 tub (8 oz.)(Fat Free) Cream Cheese (Philadelphia brand has less carbs)
2 cups thawed Whipped Topping

Sprinkle crumbs onto bottom of 8- or 9-inch spring-form pan or 9-inch pie plate sprayed with cooking spray.
Stir boiling water into gelatin in large bowl at least 2 min. until gelatin is completely dissolved. Cool 5 min.
Pour into blender container.
Add cheeses; cover.
Blend on medium speed until well blended, stopping occasionally to scrape down side of blender container; pour into large bowl.
Add whipped topping; stir gently until well blended.
Pour into prepared pan; smooth top with spatula.
Refrigerate 4 hours or until set.
Remove side of pan just before serving.
Store leftover cheesecake in refrigerator.

Jazz It Up
Garnish with fresh mint sprigs or Orange twists just before serving.

Nutrition (per serving)
Calories 100
Total fat 2g
Saturated fat 1.5g
Cholesterol 10mg,
Sodium 330mg,
Carbohydrate 11g,
Dietary fiber 0g,
Sugars 5g,

Tip: lower the carb count by making this cheesecake without the crust or with wheat germ crust, finely chopped almonds, pecans, or one phyllo sheet. Check the carbs in the ingredients and use the ones that are lowest. Some low fat products have more carbs than the regular ones.

Flourless Peanut butter & Chocolate Cookies

Recipe created by Kalyn

This recipe will be sure to please those who like to mix their chocolate and peanut butter together.Think Reeces Peanut butter cups, yeah they taste just as good.

After lots of tries that weren't bad but not quite what I wanted, I decided it was worth using the tiniest bit of brown sugar to take the edge off the chocolate and add crispiness. These cookies only have 2 Tb. brown sugar plus the small amount of sugar that's in the peanut butter, if any at all. So they really are *almost* sugar free.

Use a hand beater to mix together the cookies for best results. I used chunky peanut butter, but you could use plain peanut butter for a more elegant cookie. This dough is pretty stiff after you add the peanut butter, so you may need to scrape it off the beaters.

I scooped out dough with a small spoon, about 2 tsp. of dough per cookie, and rolled it into a ball. I was using my toaster oven, so I baked 12 cookies at a time for a total of 24 small cookies.

I used a fork to press down the cookies, necessary because they don't spread out much. I baked these cookies on parchment, but if you don't have any I don't think it's completely necessary.

Flourless and (almost) Sugar Free Cookies with Peanut Butter and Chocolate

Makes 24 small cookies

2 eggs
1 cup Splenda granular sweetener
2 Tbs. Brown Sugar (or use 2 Tbs. Splenda Brown Sugar Blend or 1 Tb. Splenda + 1 Tb. brown sugar)
3 Tbs. unsweetened cocoa powder
1 tsp. baking powder
1 tsp. vanilla
1/2 cup almond meal
1 Cup natural peanut butter without added sugar

Preheat oven to 350°F. Cut parchment to fit baking sheet, or spray with non-stick spray.

In plastic bowl, add eggs, Splenda, Brown Sugar (or substitute described above), cocoa powder, baking powder, and vanilla.
Use hand beater or stand mixer to beat together about 30 seconds.
Add almond meal and beat 15-20 seconds.
Add peanut butter and beat until well mixed., about 20 more seconds.
Dough will be stiff, so scrape it off the beaters if needed.

Use a small spoon to measure out about 2 tsp. of dough and roll each cookie into a ball,
then arrange cookies in rows on baking sheet.
Leave enough room to smash down cookies with a fork when the baking sheet is full.
Smash cookies to about 1/2 inch thick, then bake for 15-17 minutes, or until top feels firm and cookies look done.
Let cool a few minutes before eating.

I haven't the slightest idea how many carbs is in 1 cookie but there isn't enough sugar in one to worry about. Just don't go overboard and eat half a dozen at one time :)

Pumpkin Cranberry Bread

Since pumpkins are in season you will see quite a few pumpkin recipes here.I love the taste of fresh but when I can't get fresh I use canned pumpkin. Delicious filling and healthy


1+1/2 cups all-purpose flour
1+1/2 cups whole wheat flour.
1 tablespoon plus 2 teaspoons pumpkin pie spice
2 teaspoons baking soda
1 1/2 teaspoons salt
3 cups baking Splenda
2 cups fresh pumpkin or I can (15 ounces) LIBBY'S® 100% Pure Pumpkin
4 large eggs
1 cup vegetable oil
1/2 cup orange juice or water
1 cup dried, fresh or frozen **cranberries


PREHEAT oven to 350° F. Grease and flour two 9 x 5-inch loaf pans.

COMBINE flour, pumpkin pie spice, baking soda and salt in large bowl. Combine sugar, pumpkin, eggs, oil and juice in large mixer bowl; beat until just blended. Add pumpkin mixture to flour mixture; stir just until moistened. Fold in cranberries. Spoon batter into prepared loaf pans.

BAKE for 60 to 65 minutes or until wooden pick inserted in center comes out clean. Cool in pans on wire racks for 10 minutes; remove to wire racks to cool completely.

Recipe makes two loaves.

PREPARE as above. Bake for 55 to 60 minutes.

PREPARE as above. Bake for 50 to 55 minutes.

** You can try other fruits with this recipe. Get creative, mix in some nuts or mix in another fruit.

I can't find the correct amount of carbs for this recipe because I have adapted it so diabetics can have a slice of this tasty bread. Try not to eat more than one 1/2 inch slice at a time so as not to raise your blood sugar. One slice is a little less than 15g of carbs.

Rice(?) Pudding

"Where's the Rice?"
Okay I admit this is not made from rice but it can pass for it. It is a pudding made with a vegetable but I am including it as a dessert because it is sweet and you can serve it as a dessert.

Isn't it wonderful what we can do with cauliflower? Try this just once and see
what your family says about it. I bet they like it just as much as the real thing.


1/2 cup finely grated (riced) RAW cauliflower
1/2 cup Splenda
1/4 cup Brown Sugar Twin
4 oz. cream cheese
2 egg yolks
1 cup heavy whipping cream
1 teaspoon vanilla extract
1/2 teaspoon nutmeg
1/8 teaspoon ground cloves
1/4 teaspoon cinnamon (option)

Mix 1/4 cup of cream with sweeteners, extracts, spices, and cauliflower.
Heat in microwave for 1 1/2 minutes.
Let stand for 15 minutes.
Beat egg yolks with 1/4 cup of cream; set aside.
Pour remainder of cream in sauce pan, add cream cheese and cook on medium heat, stirring constantly, until thickened.
Add cauliflower mixture and egg mixture to pan and stir to re-thicken.
Pour into 4 small ramekins or pudding dishes and refrigerate 1-3 hours.
Serve and enjoy!

Makes 4 servings. 5 net grams of carbohydrate per serving.

Sunday, September 27, 2009

Apple(sauce) Cheesecake

Since I am a cheesecake lover I am always looking for healthy ways to make cheesecake so I can EAT it without any guilt! This one can be made as is or with an almond or pecan crust or wheat germ to reduce the carbs even more. This is good for a midday snack or for dessert.

Apple(sauce) Cheesecake

Makes 16 servings.


1/2 cups graham cracker crumbs
1/4 cup stick butter or margarine, melted
2 tablespoons Splenda*

* May substitute 3 packets of sweetener


Combine graham cracker crumbs, melted butter and 2 tablespoons sweetener.
Press mixture onto bottom of a 9-inch springform pan.
Bake in preheated 375°F oven 10 minutes.
Cool on wire rack while preparing cheesecake.



2 (8-ounce each) packages reduced fat cream cheese, softened
1 cup artificial sweetener** (Preferable: Splenda)
1+2/3 cups unsweetened applesauce
2 whole eggs
2 egg whites
2 tablespoons lemon juice
2 tablespoons cornstarch
3/4 teaspoon ground cinnamon
1/2 teaspoon apple pie spice
1 teaspoon vanilla extract
1 cup reduced fat sour cream

** May substitute 24 packets of sweetener


Beat cream cheese and 1 cup sweetener in mixing bowl on medium speed of mixer until smooth and well combined.
Mix in applesauce, eggs, egg whites and lemon juice until blended.
Stir in cornstarch, cinnamon, apple pie spice and vanilla.
Fold in sour cream until combined. Pour cheesecake mixture over baked crust.
Bake in preheated oven 60 to 65 minutes or until center of cake is almost set. Cool on wire rack.
Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely.
Cover and refrigerate several hours or overnight before serving.
To serve, remove side of pan. Drizzle top with Apple topping***, Cut cake into wedges.

Nutritional Info (per serving):

Calories 171
Protein 5g
Carbohydrate 13g Less if using almond flour,pecan or wheat germ for crust.
Fat 11 g
Cholesterol 56mg
Sodium 154 mg

***I fry up a chopped apple in a tespoon of butter with almond slivers, a teaspoon of Splenda brown sugar substitute to put on top.

Key Lime Cheesecake

So many diabetics think they have to give up the foods they love but I say all we need to do is find another way to make them so it wont make our blood sugar rise. That's why I am always searching for dessert recipes because that my friend is what we crave the most and I for one refuse to give up eating the foods I want. . While searching I found another low-carb cheesecake that has a nice citrus taste made with Key Limes and has a healthy crust. It's one you will be proud to serve your family and friends. You don't have to be a diabetic to enjoy this dessert.


1 tablespoon wheat germ
2 cups plus 1 tablespoon sugar substitute (recommended: Splenda)
16 ounces real cream cheese, room temperature ( Philadelphia brand has the less carbs)
1 cup sour cream
1 cup whole milk ricotta cheese
3/4 cup Key lime juice (fresh or bottled)
2 tablespoons no sugar added vanilla extract
1/4 cup hot water
2 limes, zested, divided
3 envelopes unflavored gelatin ( Knoxx brand)
3/4 cup boiling water
Special Equipment: 10-inch deep pie plate or cake pan


Sprinkle the wheat germ and 1 tablespoon sugar substitute over the bottom of the pie plate to create a "faux" crust.

In the bowl of an electric mixer, beat the softened cream cheese, sour cream, ricotta cheese, lime juice, 2 cups sugar substitute, vanilla extract, 1/4 cup hot water, and zest of 1 lime on medium speed until well combined.

Using a fork to mix, thoroughly dissolve the 3 envelopes of gelatin in 3/4 cup boiling water. Do not let cool and move onto the next step immediately. (It is important that the water be boiling hot and that you mix the gelatin powder in quickly so it is completely dissolved. If not, you will have gummy bear-type lumps.) With the mixer on high and working very quickly so the gelatin does not set, blend the hot dissolved gelatin thoroughly into cheesecake mixture. Immediately pour mixture into the prepared pie pan and sprinkle with the zest of the other lime. Chill in the refrigerator for about 3 to 4 hours or until firm. Serve.

Hint: If you have any extra cheesecake mixture left over after filling the pie pan (I always do), put it in a pastry bag or heavy-duty plastic bag mix in a drop or 2 of green food coloring and put it in your freezer for about 7 to 10 minutes, just to firm it up a bit to the thickness of whipped cream. Then take it out and decorate the top of the Key Lime Cheesecake. (If saved in a plastic bag, just snip the corner off and squeeze it out.)

Nutritional Analysis
per serving
Calories 238
Fat 19g
Saturated Fat 13g
Carbohydrates 8g
Fiber 0 grams
Carbohydrates 8g

Flourless Chocolate Cake

One of the best things about this flourless chocolate cake is how easy it is to make: You mix it all in the food processor or blender in about 5 minutes. I used to make it with sugar, but no one really noticed when I switched. It's especially nice with some homemade whipped cream and a little sugar-free white chocolate sauce on top!

Prep Time: 5 minutes
Cook Time: 30 minutes

2 cups pecans
1/3 cup cocoa
1 t baking powder
1/4 teaspoon salt
4 eggs
1/2 cup (I stick) butter, melted
1 teaspoon vanilla
1/4 cup erythritol* (optional)
Artificial sweetener equivalent to 1 cup sugar
1/2 cup water

Heat oven to 350°F. Grease a bunt cake pan, a 8" or 9" round pan or spring-form pan.

Process pecans in food processor - pulse until they are meal - but they won't get quite as small as corn meal.

Add the rest of the dry ingredients and pulse again. (Note on erythritol: You can do this recipe with all artificial sweetener, but I've begun experimenting with partial erythritol, with success. I haven't tested all different combinations yet, though - it may be that more erythritol is even better.)

Add the wet ingredients and process until well-blended.

Pour into pan and bake. The exact time will vary with the pan. Start checking at about 25 minutes until toothpick inserted in center comes out clean.

Cut when cool. If desired, serve with homemade whipped cream and/or chocolate sauce.

Nutritional Information:
Each of 8 servings has 2 grams of effective carbohydrate
4 grams of fiber,
6 grams of protein,
334 calories.

*Erythritol is a natural sugar alcohol (a type of sugar substitute) which has been approved for use in the United States and throughout much of the world. It occurs naturally in fruits and fermented foods. At industrial level, it is produced from glucose by fermentation with a yeast, Moniliella pollinis. It is 60–70% as sweet as table sugar yet it is almost non-caloric, does not affect blood sugar, does not cause tooth decay, and is absorbed by the body, therefore unlikely to cause gastric side effects unlike other sugar alcohols. Under U.S. Food and Drug Administration (FDA) labeling requirements, it has a caloric value of 0.2 calories per gram (95% less than sugar and other carbohydrates), though nutritional labelling varies from country to country—some countries like Japan label it as zero-calorie, while European Union regulations currently label it and all other sugar alcohols at 2.4 kcal/g.

Apricot and Toasted Almond Cups

Your family as well as your guest will enjoy these tasty Phyllo Cups.

Makes 8 servings


Butter-flavored cooking spray
1/2 cup low-fat cottage cheese
4 oz. reduced-fat cream cheese
4 tsp. sugar substitute (Splenda)
1 Tb.fat-free milk
1/4 tsp. vanilla
4 sheets phyllo dough (thawed if using frozen dough)*
3 Tb. Apricot preserves**
1/4 cup sliced toasted almonds


Preheat oven to 350°F.

Spray 8 standard size (2&1/2 inch) muffin cups with cooking spray; set aside.

Beat cottage cheese, cream cheese, Splenda, milk and vanilla in large bowl with electric mixer at high speed until completely smooth; refrigerate until needed.

Place 1 phyllo sheet on work surface. Keep remaining sheets covered with plastic wrap and damp kitchen towel. Lightly spray phyllo sheet with cooking spray. Top with another phyllo sheet; spray with cooking spray. Repeat using remaining sheets of phyllo.

Cut the stack of phyllo sheets into 8 pieces using sharp knife or kitchen scissors. Gently fit each stacked square into prepared muffin cup. Bake 5 minutes or until lightly browned; cool in pan.

Place preserves in small microwaveable bowl. Microwave on HIGH 20 seconds or until melted. Spoon 2 tablespoons cream cheese mixture into each phyllo cup; drizzle with 1 teaspoon melted preserves. Top with 1&1/2 teaspoons almonds.

* Phyllo dough can be purchased frozen in most Supermarkets.
Or you can make your own. Recipe can be found below.

**You can change the taste by using different preserves like blackberry, strawberry,
orange or whatever preserves you like best. Just remember to use the "no sugar" preserves to keep the carbs low.

Calories 109
Carbs 12g
Fiber 1g
Sodium 174mg

Phyllo dough recipe


1/4 cup water
2 cups flour (reduce carbs by using almond or soy flour)
4 teaspoons olive oil
1/4 teaspoon salt


Sift the flour with the salt.
Make a well in the middle of the flour.
In the well put the flour and the olive oil.
Work the dough until it hangs well together.
Dust flour on a table or board.
Kneed the dough for about 5-7 minutes.
The dough should be smooth and not stick to the board.
Roll the dough out to a big rectangle.
Lay a damp towel over it and let it rest for about 15 minutes.
Flour your hands and work the dough from the middle outwards until you have
the dough stretched to about 3 ft by 3 ft (1meter x 1meter)
Cut the dough with a sharp knife or pizza cutter to the desired sheet size.
Continue with the recipe that requires phyllo dough.

Saturday, September 26, 2009

Peanut Butter Cookies

Who can resist warm peanut cookies with a cold cup of milk?
This will be great for your mid morning snack or for your
night time snack. A light snack before bed will help keep your
morning glucose reading from being high.

Peanut Butter Cookies

This recipe makes 24 cookies.


6 Tablespoons Butter, unsalted and softened
1/2 Cup Peanut Butter, unsweetened, smooth or crunchy
1/4 Cup light Brown Sugar, packed (Or Splenda brown sugar substitute)
1/4 Cup Splenda
1 Egg, lightly beaten
1 Teaspoon Vanilla
1 1/4 Cups Oat Flour
1/4 Teaspoon Baking Powder
3 Tablespoons Peanuts, salted, chopped (Omit if using crunchy peanut butter)


Preheat oven to 350°F.

Beat together butter, peanut butter until smooth.
Add brown sugar, Splenda and beat with electric mixer until light and fluffy.
Beat in egg and vanilla for another 1-2 minutes.
Mix in flour, baking powder.
Mix in peanuts if using.

Drop dough by Tablespoons, 2 inches apart on cookie sheet.
Use fork to press down.
Bake for 22-25 minutes.
Transfer to rack to cook.

Quick Tip: If you use chunky peanut butter, omit the chopped peanuts
Or use creamy peanut butter for a smoother cookie.

Quick Tip: Purchasing a tablespoon scoop with a release button (ice cream or meatball scoop) allows you to make uniform cookies with the right portion for serving sizes. No guess work required.

Per Serving (1 Cookie)
94 calories,
7g fat,
3g protein,
7g carbohydrates,
1g fiber,
17mg cholesterol
TRUE CARBS=6g Less if using Splenda brown sugar substitute.

Friday, September 25, 2009

Spicy Pumpkin Bars

Put a smile on everyones face this Halloween season.
The kids will love them and so will the adults.


3/4 cup almond flour
2 teaspoons oat flour
2/3 cup canned pumpkin
2 eggs
1/4 cup sweet almond oil (or other vegetable oil)
2 teaspoons Brown Sugar Twin
3/4 cup Splenda
1/2 teaspoon baking powder
1/2 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon ground cloves
1/4 teaspoon ginger
1 teaspoon vanilla extract
1/2 cup chopped walnuts or pecans

Preheat oven to 350°F.
In bowl beat eggs with Brown Sugar Twin.
Add vanilla extract and canned pumpkin, mixing well after each. Set aside.
In a separate bowl, mix almond flour, baking powder, oat flour, salt, Splenda, and spices till well mixed.
Pour egg/pumpkin mixture into dry ingredients and be careful to mix extremely well. Pockets of unmixed batter will result in dry, lumpy bubbles in the finished bars. Add chopped nuts and mix again to distribute well.
Pour into baking dish that's been greased with butter or PAM.
For thin bars, use a 12"x8" pan; for thicker bars, an 8"x8" does nicely.
Pyrex dishes bake these bars more effectively than metal baking pans, so if you use metal, watch your bars more closely.

Bake at 350°F for 25-30 minutes for rectangular pan, and 30-40 minutes for square pan. Cool in pan for 5-10 minutes before removing, then cut in squares and enjoy! These bars can be frosted when cool as well. Here's a frosting recipe that works really well with these bars:

Cream Cheese Frosting Ingredients:

1 8-oz package cream cheese at room temperature
2 teaspoons vanilla extract
1 teaspoon butter flavor extract
3 pkts Splenda
1 teaspoon Brown Sugar Twin
sprinkle of cinnamon

Mix all ingredients well. For a more creamy (and prettier) frosting, mix with electric mixer till whipped. A drop of yellow food color is nice, but optional.
Spread on pumpkin bars.

Makes 12 squares. 3 carbs per square (including frosting.)

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