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

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.

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