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

Tuesday, December 14, 2010

Pudding Cookies

Pudding Cookies
(By: Russell Wright)
This is a quick and easy cookie recipe using pudding--pick any flavor you like!
I chose chocolate, of course because like most women, I'm a chocolate lover. You can throw in some semi-sweet chocolate chips or even some pecans or walnuts. Play around with this recipe and come up with one you can call your own.

Original Recipe Yield 1 - 2 dozen


* 3/4 cup buttermilk baking mix
* 1/4 cup vegetable oil
* 1 egg
* 1 (3.9 ounce) package instant chocolate pudding mix
* 1/2 cup chopped walnuts (optional)


1. Combine the baking mix, vegetable oil, egg and pudding mix in a bowl. Mix well. Stir in the nuts or chocolate chips (optional).
2. Place teaspoonfuls on ungreased cookie sheet. Bake at 350* degrees F (175 degrees C) for 10 minutes or until toothpick comes out clean.

Servings Per Recipe: 24

Calories: 68

* Total Fat: 4.3g
* Cholesterol: 9mg
* Sodium: 140mg
* Total Carbs: 7.1g
* Dietary Fiber: 0.3g
* Protein: 1.1g

Monday, October 18, 2010

Mini-Pumpkin Pudding Pies

The chill of winter is in the air so it may be a good time to serve up some warm comfort food. How does warm mini-pies sound to you? One pie is enough for two but dessert lovers may want their own. You can make several and freeze some for later. These mini-pies would be great to serve at your next gathering.


1 cup milk
2- 4 serving size pkg. butterscotch** "no sugar" instant pudding/pie filling mix
2- 15 oz cans pumpkin ( or you can use fresh pumpkin)***
1 tsp. pumpkin pie spice
Spiced Whipped Cream (optional)

To save on carbs I suggest using crust made from soy, wheat, or almond flour.
I have even tried flaxseed and all have worked great for these small pies.
Since the crust is small you may want to stick with the original white flour crust.


In bowl combine 2+1/2 cups all-purpose flour
2 Tbsp. sweetener (Splenda Baking Sweetener works best)
1 tsp. salt

Using fork, cut 1/3 cup chilled shortening and 6 Tbsp. chilled unsalted butter,
cut into 1/2 inch pieces, until crumbly.
Using fork, stir in 8 to 9 Tbsp. ice water 1 Tbsp. at a time,until
dough just starts to form.
Knead 2 or 3 times in bowl.
Divide pastry into 8 portions.
On floured surface roll portions into 7in. circles
Line the 4 to 5 inch tart pans with pastry, trim edges.
Prick bottom with fork.
Pre-heat oven to 450°F
Bake crust 10 to 12 minutes, or until golden brown

In large mixing bowl combine milk, pudding mix, pumpkin, and pumpkin pie spice.
Beat with electric mixer on medium speed for 2 minutes.
Divide mix among the prepared crust,spreading evenly.
Cover and chill for 2 hours to set.
To serve warm pop in microwave for 15 to 20 seconds or less.
Top with spiced whipped cream

To spice whipped cream , in chilled bowl combine 1/2 cup whipping cream, 1 Tbsp. of sugar or sweetener(Splenda) and 1/4 tsp. pumpkin pie spice. Beat with mixer on medium speed until soft peaks form.

** You can use other flavors if you don't care for butterscotch.

*** You can use any fruit pie filling as long as it is sugar free.
I like to make my own to be sure there isn't any added carbs. So give these a try and let me know how they turn out. Get creative and try something new like adding some nuts or some other treat inside these mini-pies.

Saturday, July 24, 2010

Almond and Honey-butter Cookies

Almond & Honey-Butter Cookies
was provided by EatingWell

Preparation Time: 40 minutes
Cook Time: 2 1/2 hours Serves: 44

This thumbprint cookie uses honey as the only sweetener and tender ground almonds to replace much of the butter found in similar cookies. Just a touch of butter mixed with honey in the filling gives it a rich flavor without too much saturated fat.


* 1 cup whole almonds, toasted (see Tip)
* 1 + 1/4 cups whole-wheat pastry flour, (see Note)
* 1 cup all-purpose flour
* 1 teaspoon baking powder
* 1/2 teaspoon salt
* 2/3 cup plus 1/4 cup honey, divided
* 1/3 cup canola oil
* 4 tablespoons unsalted butter, at room temperature, divided
* 1 large egg
* 1 teaspoon vanilla extract
* 3 tablespoons toasted sliced almonds, (see Tip) for garnish


1. Process whole almonds in a food processor or blender until finely ground (you will have about 1 1/4 cups ground). Transfer to a large bowl and add whole-wheat flour, all-purpose flour, baking powder and salt; stir until just combined. Beat 2/3 cup honey, oil and 3 tablespoons butter in a mixing bowl with an electric mixer on medium speed until well combined. Add egg and vanilla and beat until blended. Add the wet ingredients to the dry ingredients; stir to combine. Refrigerate the dough for 1 hour.

2. Preheat oven to 350°F. Coat 2 baking sheets with cooking spray or line with parchment paper or nonstick baking mats

3. Roll tablespoons of dough into 1-inch balls and place on the prepared baking sheets about 2 inches apart. Press the tip of your index finger in the center of each cookie to make an indentation. Bake the cookies, in batches, until set and barely golden on the bottom, 13 to 15 minutes. Transfer to a wire rack; let cool for 30 minutes.

4. Combine the remaining 1/4 cup honey and 1 tablespoon butter in a small bowl until creamy. Use about 1/4 teaspoon to fill each cookie and top with 2 sliced almonds, if desired.

Tip: To toast whole almonds, spread on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes. To toast sliced almonds, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant

Ingredient note: Look for whole-wheat pastry flour in the natural-foods section of large supermarkets and natural-foods stores.

Carbohydrates 12 g
Dietary Fiber 1 g
Fat 5 g
Sodium 43 mg
True carbs=11 g

Tuesday, July 20, 2010

Easy Apple Crisp

Most apple crisp recipes have much more sugar than listed here, but since this is a diabetic apple crisp, we have to limit the sugar to only 2 teaspoons. If you don't want to risk the consumption of refined sugar**, you may use a sugar substitute instead. I recommend Splenda for baking since high heat does not affect this sweetener. If you don't have much of a sweet craving, you may even choose to make your apple crisp with no added sugar or sugar substitute at all. Whichever you choose it will still be delicious, especially if you use a sweeter apple.

Ingredients (5 - 6 servings)

- 4 baking apples, peeled and cut into 1/4-inch thick slices

- 1 cup uncooked oatmeal

- 1/2 cup all-purpose flour*

- 1/4 cup roasted almonds, chopped

- 2 tsps. brown sugar (or 1/4 tsp. sugar substitute)

- 1/2 tsp. cinnamon

- 1/2 tsp. nutmeg

- 1/4 tsp. ginger

- 1/3 cup butter or margarine

- low-fat whipped cream (optional)

- non-stick cooking spray


Arrange apple slices in a sprayed baking pan. Mix oatmeal, flour, almonds, sugar, cinnamon, nutmeg and ginger together. Put the dry mixture on top of the apple slices. Melt margarine and pour it over the dry mixture. Bake in a preheated 350° F oven for about 30 - 35 minutes or until the topping turns crispy. Top with low-fat whipped cream and serve.

** Read "Sugar is not the Enemy"
* Lower the carbs by using soy or almond flour

Monday, June 14, 2010

Black Forest Trifle

You don't need a trifle dish to show off your trifle. You can even make small individual servings like the one pictured here.

I like making trifles not only do they taste good but they are appealing to the eye.
And this one has the dark cherries that helps lower your blood sugar. Read about dark cherries on my diabetic Squidoo lens at

Black Forest Trifle


(1) 8oz. package no sugar added low fat chocolate cake mix
(1) 4 serving size package sugar-free instant chocolate pudding mix
2 cups milk*
1 pound fresh dark sweet cherries, pitted or one 16 oz. package frozen unsweetened pitted dark sweet cherries, thawed and drained
2 cups frozen,whipped dessert topping thawed
Unsweetened cocoa powder(optional)


1. Prepare cake mix as directed on package using a 13x9x2 inch baking pan. Cool in pan for 10 minutes,remove from pan and cut into 1 inch cubes.

2.While cake is cooling, prepare pudding mix as directed on package using the 2 cups of milk. Cover, chill about 25 to 30 minutes, or until set.

3.In a 3 quart trifle bowl or large glass bowl, layer half of the cake cubes,half of the cherries, half of the pudding and half of the whipped topping Repeat the layers. If desired sprinkle with cocoa powder and top with a few cherries.

* To lower the carbs more use soy milk in place of regular milk.

True carbs=21g if using regular milk.

Friday, May 28, 2010

Carrot & Spice Bars

Shown without nuts.

These great tasting bars can be used for a mid day snack, for breakfast or for dessert. No matter when you eat them I am sure you will find them very tasty and satisfying. You may have a problem getting one of your own if the kids get to them first. They do love these even though they are made with carrots and bran flakes.
I like them while still warm, with a fresh cup of decaffeinated coffee.
What a great way to start a day!


1cup milk **
1/4 cup margarine or butter
1 cup bran-flakes (cereal)
2 eggs
3/4 cup grated carrots
1/3 cup golden raisins, coarsely chopped
2 + 1/2 oz pureed carrots***
1 teaspoon grated orange peal
1 teaspoon vanilla
2 cups all-purpose flour****
3/4 cup sugar (or baking Splenda)
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 cup orange juice
1/4 cup toasted pecans (or walnuts, or almonds)


Preheat oven to 350°F.
Lightly coat a 13X9 baking pan with nonstick cooking spray, set aside.

Combine milk and margarine(butter) in large microwavable bowl.
Microwave on high 1 minute or until margarine(butter) is melted.
Add cereal. Let stand 5 minutes. Add eggs, whisk to blend. Add grated carrots, raisins, pureed carrots, orange peel and vanilla.

Combine flour, sugar(sweetener), baking soda and cinnamon in medium bowl. Add to mixture, stirring until thoroughly blended. Spread evenly into prepared pan.

Bake 25 minutes or until toothpick inserted into center comes out clean. Insert tines of fork into cake at 1 inch intervals.Or use toothpick... Spoon orange juice over cake. Sprinkle nuts on top and lightly press into cake.

**You may want to use soy milk to lower the carbs more.
***You can use a 2& 1/2 oz jar of baby food carrots for a smoother puree`.
**** You can use almond flour or half regular and half whole wheat.

Total fat 3g
Carbohydrates 19g (when using sugar, regular milk and flour)

Friday, April 9, 2010

Apricot-Almond Clafouti

Apricot-Almond Clafouti

Clafouti is sort of a cross between a flan and a fruit-filled pancake. I used apricots instead of the traditional cherries, but any fruit can be used, including apples, pears, peaches and/or plums. It will puff up during baking, then collapse; let it cool slightly before serving so you can truly enjoy the flavors. Leftovers make a delicious breakfast treat.


* 1 pound fresh apricots, (about 8 medium), pitted and cut into wedges
* 1/4 cup almond liqueur, such as amaretto, or orange juice
* 1 lemon
* 1 tablespoon plus 1/3 cup sugar, divided**
* 2 large eggs
* 1 large egg white
* 1 cup low-fat milk***
* 2/3 cup all-purpose flour
* 1/2 teaspoon almond extract
* Pinch of salt
* 1 tablespoon sliced almonds
* Confectioners’ sugar, for dusting (option)


1. Combine apricots and almond liqueur (or orange juice) in a large bowl. Grate 2 teaspoons zest from the lemon and set aside. Juice the lemon and stir 2 teaspoons of the juice into the apricots. Let stand for at least 1 hour.
2. Preheat oven to 350°F. Coat a 10-inch round baking dish or oval casserole with cooking spray. Sprinkle 1 tablespoon sugar evenly over the bottom. Drain the apricots (reserving the syrup) and arrange in the baking dish.
3. Combine whole eggs, egg white and the remaining 1/3 cup sugar in a medium bowl. Beat with an electric mixer on medium speed until pale yellow. Add milk, flour, almond extract, salt, the reserved lemon zest and the reserved syrup; beat well to blend. Pour the batter over the apricots; sprinkle with almonds.
4. Bake the clafouti until puffed and golden, 45 to 55 minutes. Let cool about 20 minutes. Sprinkle with confectioners’ sugar; serve warm.

Nutritional Information:

Per serving
Calories 116 kcal
Calories From Protein -
Calories From Carbs -
Calories From Fat -
Carbohydrates 20 g (True carbs=19g)
Dietary Fiber 1 g
Fat 2 g
Saturated Fat 0 g
Monosaturated Fat -
Polysaturated Fat -
Protein 3 g
Potassium 34 mg
Sodium 40 mg
Iron -
Cholesterol 37 mg
Folic Acid -
Nutritional Bonus:
Per serving
Vitamin A (15% daily value).
** Reduce carb count more by using Baking Splenda
***Reduce carb count more by using Soy Milk

Friday, April 2, 2010

Cinnamon Buns

Cinnamon Buns
These are delicious little gems that taste just like they came from a popular cinnamon bun shop. You can eat them plain or with the Cinnamon glaze below this post.
Either way they are so delicious you may be tempted to eat more than one...

Don't worry about the pork can’t taste them in the finished product.
If you don't want to use the pork rinds you can try whole wheat flour or almond flour, but I don't know how they will turn if you do use something other than the pork rinds and it turns out good, Please let me know.

6-8 oz cream cheese
4 large eggs
2 cups pork rind flour (crush into a fine powder)
1 cup soy bake mix
1 tsp baking powder
2 tsp cinnamon
1/2 to 3/4 cup Splenda
1 tsp vanilla

Bring eggs and cream cheese to room temperature (Try putting your cream cheese in the microwave at half power for 1 minute, it’s easier to blend.)

Preheat oven to 425. With a wooden spoon, mix cream cheese and eggs (one egg at a time until smooth).

Add pork rind flour, baking powder, vanilla, cinnamon, and Splenda. Mix until blended. This Mixture will be thick. Taste the mix...It should be semi-sweet and definitely cinnamon flavored.

Mound mixture with a tablespoon into greased or lined muffin tins.

Bake for 12-15 minutes. Remove from oven and brush with melted butter.

Cinnamon Glaze
This icing is fabulous, but takes 10 minutes of mixing to work. It’s worth it!

While the muffins are in the oven make the glaze.

1 stick of butter
8 oz cream cheese
1/2 cup of Splenda
1 tsp lemon juice
1 tsp vanilla extract
Davinci French Vanilla Syrup*
Davinci Vanilla Syrup*

*Substitute a scant amount of fresh vanilla bean, or you can use 1 Tblsp vanilla extract

Soften the butter and cream cheese in the microwave.

Mix the butter and cream cheese thoroughly.

Add the Splenda a bit at a time. Once all of the Splenda is added, mix for 10 minutes. After 10 min add the lemon juice and vanilla extract..

Cover the buns with the glaze while they’re hot.

Now enjoy...

Thursday, April 1, 2010

Vanilla Egg Custard

Vanilla Egg Custard

When you are on a diet or if you are a diabetic and are looking for a sweet, creamy treat this custard is sure to hit the spot. And it's so easy to make. You can use this basic recipe to make many different custards. So if you are hankering for a banana, chocolate or a coconut custard this may be the answer.


* 4 eggs
* 1 cup skim milk
* 1 can non-fat evaporated milk
* 1/2 cup granular Splenda
* pinch of salt
* Nutmeg for dusting

***See Tip below


1. Preheat oven to 325 degrees.
2. Place 6 ramekins in a large roasting pan and set aside.
3. Whisk together the eggs, milk, evaporated milk, Splenda, vanilla, and salt. Pour through a fine mesh sieve into a large measuring cup.
4. Divide evenly among the custard cups and sprinkle nutmeg over each one. Pour enough hot water in the roasting pan to come about halfway up the sides of the custard cups.
5. Bake 25 to 35 minutes, until the custard are just set in the center. Carefully remove the custards from the water bath, and transfer to a wire rack to cool.
6. Refrigerate for at least 1 hour.

Serve within 24 hours.
Carbs Per Serving: 12 grams carbs total

Tip: You can add a cup of shredded coconut to change this easy recipe into a coconut custard. Or try any of your favorite fruits.

Sunday, March 28, 2010

Banana Bread

I know some people do not think of Banana Bread as being a dessert but I for one like it warm with a pat of butter or with some sweet sauce over the top. It can be eaten for breakfast, as a snack and as a dessert.
No matter when or which way you serve this bread it's always a treat. So try it tonight and watch your family smile with delight.


* 2-1/4 cup all-purpose flour*
* 2/3 cup honey-crunch wheat germ
* 1/4 teaspoon baking Soda
* 1/2 cup rolled oats, uncooked
* 1/4 cup brown sugar, packed**
* 1 tablespoon baking powder
* 1/2 teaspoon salt
* 1/2 cup egg substitute, thawed***
* 1/3 cup walnuts, chopped****
* 1 teaspoon vanilla extract
* 1-1/2 sticks margarine
* 1-1/2 cup mashed bananas
* 6 ounce can frozen apple juice concentrate, thawed


1. Preheat oven to 350 degrees F.
2. Grease 9"x5" loaf pan.
3. In large bowl, mix first 7 ingredients.
4. With pastry blender, cut in magarine until mixture resembles coarse crumbs.
5. Stir in bananas, undiluted apple-juice concentrate, egg substitute, walnuts, and vanilla just until flour is moistened.
6. Spoon batter into pan.
7. Bake 60 minutes or until toothpick inserted into center of bread comes out clean.
8. Cool bread in pan on wire rack 10 minutes; remove from pan and cool slightly.
9. Serve warm, or cool completely to serve later.

Nutritional Information (Per Serving)
Calories: 180
Sodium: 135 mg
Fat: 5 g
Carbohydrates: 15 g

*You can reduce the carbohydrates by using 1/2 whole wheat flour & 1/2 white flour.
**Use Splenda brown sugar to help reduce carbohydrate count.
*** Use enough fresh eggs to make 1 cup. (About 2 large or 3 medium)
**** You can use Pecans instead of walnuts.

Saturday, March 27, 2010

Chocolate Suouffle

Chocolate Souffle

Serves: 2
Souffl├ęs may look like a restaurant-only dessert, but they are actually easy to make. Whip them up right after dinner and enjoy while they’re still warm from the oven.


* 3 tablespoons granulated sugar, divided**
* 2 1/2 ounces semisweet or bittersweet chocolate, chopped
* 1 large egg, separated, plus 2 large egg whites
* 1 tablespoon heavy cream
* 1 teaspoon all-purpose flour
* 1/8 teaspoon ground cinnamon
* 1/8 teaspoon salt
* Confectioners’ sugar, for dusting (optional)


1. Position rack in center of oven; preheat to 375°F. Lightly coat two 10-ounce ramekins with cooking spray; coat the insides of each with 1 1/2 teaspoons sugar.
2. Place chocolate in a small microwave-safe bowl. Microwave on Medium, stirring every 20 seconds, until melted, 1 to 2 minutes. (Alternatively, see "No Microwave?" below.)
3. Whisk egg yolk and cream in a medium bowl until combined. Whisk in the chocolate until smooth, then whisk in flour and cinnamon until incorporated.
4. Beat egg whites and salt in a medium bowl with an electric mixer on high speed until soft peaks form. Beat in the remaining 2 tablespoons sugar in four additions, until stiff, glossy peaks form.
5. Using a rubber spatula, gently fold half the beaten whites into the chocolate mixture until fairly smooth; then gently fold this combined mixture back into the remaining egg whites until no white streaks remain. Divide between the prepared ramekins and place on a baking sheet. Bake until puffed and firm to the touch, 18 to 22 minutes. Dust with confectioners’ sugar, if desired. Serve immediately.

No Microwave? Place chopped chocolate in the top of a double boiler over hot, but not boiling water. Gently stir until almost melted. Remove from the heat and stir until the chocolate melts completely.
Nutritional Information:

Per serving
** Carbs are less if using Baking Splenda
Carbohydrates 43 g
Dietary Fiber 2 g
Fat 15 g
Recipe provided by EatingWell

Friday, March 12, 2010

Mini Vanilla and Almond Cheescakes.

As most of you have noticed I love cheesecakes so you will find a lot of them on this blog. These delicious mini-cheesecakes are gently flavored with Vanilla and Almond Extract. Garnish with fresh or canned fruit topping. Your family and/or guest will be delighted with their delicate flavor.


1 package (8 ounces) cream cheese, softened

1/3 cup sugar*

1 egg

1 teaspoon Pure Vanilla Extract

1/4 teaspoon Pure Almond Extract

12 vanilla wafers or chocolate wafers**

Fresh or canned fruit

1. Preheat oven to 350°F. Beat cream cheese and sugar in large bowl with electric mixer on medium speed until light and fluffy. Add egg and extracts; beat well.

2. Line 12 muffin cups with paper baking cups. Place a wafer in bottom of each muffin cup. Evenly divide cheese mixture among cups.

3. Bake 25 to 30 minutes or until edges are lightly browned.

4. Refrigerate 4 hours to overnight. Serve topped with fresh or canned fruit.

Tip; Use fresh fruit if possible or frozen in its own juices.
If you use canned fruit use the ones canned in its own juices
or no sugar added.


per serving

Calories: 113
Fat: 8 g
Carbohydrates: 8 g
Cholesterol: 38 mg
Sodium: 76 mg
Fiber: 0 g
Makes 12 servings.

*You can reduce the carbs more by using Splenda instead of sugar and
**using milled flax seed instead of wafers.

Friday, March 5, 2010

Strawberry-Banana Cream Trifle

This dessert is fast and easy to make. Even though it was intended for diabetics anyone can enjoy this tasty treat. And it also looks as good as it taste.

1 lb. strawberries, sliced
1/2 cup Splenda (sugar substitute)
1 package sugar-free strawberry flavored gelatin (4 serving size)
1 cup boiling water
1 cup cold water
1 package banana cream sugar-free pudding
1+3/4 cups milk (or cream)**
1 (10 & 1/2 oz.) angel food cake cut horizontally into thirds.
Whipped Cream (optional)


Gently toss strawberries and Splenda in medium bowl; set aside

Stir gelatin into boiling water in small bowl; stir 2 minutes until completely dissolved.

Stir in cold water until well blended. Pop in freezer for 5 minutes to soft-set gelatin.

Beat pudding mix and milk in medium bowl with electric mixer on medium speed or wisk until mixed thoroughly. Refrigerate 5 minutes to soft-set.

Place 1 layer of angel food cake in bottom of trifle bowl. Tear another cake layer into pieces to fill in any gaps and in hole in center of cake.

Stir gelatin into pudding until well blended. Gently stir in strawberries.

Spoon half of mixture over cake in trifle bowl. Arrange remaining cake layer on top of strawberry mixture. Fill in gaps and hole with remaining torn pieces of cake.

Top with remaining strawberry mixture. Cover and refrigerate 2 hours until completely set.

** Can use Soy Milk to reduce carb count even more.
***Top with whipped cream before serving.

Calories 59
Carbohydrates 13g (Less when using soy milk)

Thursday, February 25, 2010

Lemon-Cranberry Bars

The low-carb desserts or snacks you find here at Just Desserts for Diabetics have been tested to see if they will raise blood sugar. The problem I have encountered is ...most people tend to eat more than a normal serving. I know it is hard not to eat more than what we should but it puts your health at risk. Please try to have only one serving at a time. Be sure to test your blood sugar when you try something new so you will know if it is right for you.


1/2 cup sugar substitute
1/2 cup frozen lemonade concentrate, thawed
1/4 cup margarine or butter, softened
1 egg
1&1/2 cups all-purpose flour*
2 teaspoons grated lemon peel
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup dried cranberries


Preheat oven to 375*F

Lightly coat 8 inch square baking pan with nostick cooking spray; set aside.

Combine sugar substitute, lemonade concentrate, margarine and egg in medium bowl; mix well.

Add flour,lemon peel,baking soda and salt; stir well.

Stir in cranberries; pour into prepared pan.

Bake 20 minutes or until light brown.

Cool completely in pan on wire rack. Cut into 16 squares.

1 square =1 serving
Makes 16 servings

Carbohydrates per serving= 15g
Less than 1g of fiber.

* to reduce the carbs more use soy flour or 1/2 whole wheat flour and 1/2 all-purpose flour.

Thursday, February 18, 2010

Slow Cooker (Crock Pot) Soy Yogurt with Fruit

Every tasty, sweet snack isn't an automatic no-no for diabetics. According to one study, one of the most satisfying and nourishing snacks of all – soy yogurt with fruit – can actually help keep both diabetes and blood pressure in check. Conducted by University of Massachusetts researchers, the study was published in the Journal of Food Biochemistry. Researchers tested a range of both soy and dairy yogurt brands, finding that soy yogurt with blueberries, strawberries or peaches has the most significant effect on the enzymes alpha-amylase and alpha-glucosidase, which are also targeted by diabetes drugs. Soy yogurt scored higher than dairy yogurt on measures of antioxidant and plant phenol content. In addition, researchers noted that soy yogurt appears to have the strongest ACE-inhibitor effect, helping manage blood pressure. Eat soy!

This recipe came from Karla Kearney
We thank you for sharing.

Making soy yogurt at home is an inexpensive way to enjoy the health benefits of soy. Soy yogurt can be used in recipes that call for dairy yogurt. It can also be enjoyed all on its own with a little honey and fruit added. Using a slow cooker as an incubator for your soy yogurt adds convenience to this method.

Things You'll Need:

* 6 cups of cold soy milk (homemade or store bought)
* 4 cups of boiling hot soy milk (homemade or store bought)
* 1 packet of dairy-free yogurt culture (available at health food stores)
* 1/2 cup of tapioca or potato starch
* 1 + 1/2 tsp of agar powder (from health food store)
* large slow-cooker or crock pot
* small canning jars with lids(jelly size)**
* clean kitchen towel
* large saucepan
* candy thermometer
* wooden spoon
** I like to use the 4 oz. baby food jars because they hold exactly one serving. No guessing....always the right portion.

Step 1

Make sure all of your jars are clean. You may wish to sterilize them first. Dry them and set aside.

Step 2

In the saucepan, stir together a cup of the cold soy milk with the agar and starch, until it is no longer lumpy. Add to it 3 cups of the hot soy milk and stir until blended. Allow to cook over medium heat until it has thickened.

Step 3

Add the remaining soy milk (hot and cold) and stir until the temperature is around 115 degrees. Then add your active cultures. Make sure the temperature of the milk mix is no hotter than 115, or else it will kill your bacteria!

Step 4

Pour milk into the jars and cover with lids (do not screw on caps). Place jars into slow cooker with a folded kitchen towel placed on the bottom as a cushion. Put lid onto the slow cooker and set it on "warm". Allow the jars to rest for 10-12 hours.

Step 5

Remove from slow cooker and refrigerate for at least 12 hours before eating.

Saturday, January 16, 2010

Busy as a Bee

I feel like a busy bee!!!
I have been so busy since the New Year started I haven't had time to post many new recipes. I have been testing some new recipes and working on some other programs.
I did enjoy the holidays even if I did get lost coming home from my daughters home in
Pensacola. I saw some of Florida I have never seen before so it was worth the extra time. Lucky I had my I Phone to help me find my way back. I am now ready to get back to my blogs and sharing some great tasting dessert recipes with everyone. Sure hope you enjoyed your holidays and had a safe and healthy one.

Tuesday, January 5, 2010

Airy Almond Cookies

This is a light and chewy cookie that everyone can enjoy as a snack or after dinner.
Even the kids like their crunchy nutty taste.

3 egg whites
1/8 tsp salt
1 cup sugar*
1 tsp vanilla extract
1/2 cup whole almonds , toasted and finely chopped
1 cooking spray


Spray 2 baking sheets with nonstick cooking spray and preheat oven to 250 degrees F.
Beat egg whites with an electric mixer in a medium bowl until soft peaks form. Add in the salt; gradually beat in the sugar, then the vanilla. Continue to beat until the egg whites are stiff but not dry. Gently fold in the almonds.
Drop the batter one teaspoonful at a time onto the baking sheets; lift the spoon as you drop to create a peak in the center. Work quickly so batter does not spread.
Bake until the cookies are lightly browned and hard to the touch on top, about 20-30 minutes. Gently remove cookies from baking sheets and place on a wire rack to cool.
Additional Information
Replace the almonds with any nut like pecans, walnuts, or pistachios.

Nutrition Facts
Makes 40 servings
Amount Per Serving:

Calories: 16
Total Carbs: 3.7 g
Dietary Fiber: 0.1 g
Sugars: 3.6 g
Total Fat: 0.2 g
Saturated Fat: 0 g
Unsaturated Fat: 0.2 g
Potassium: 7.3 mg
Protein: 0.4 g
Sodium: 11.4 mg
* You can reduce the carbs more by using Splenda instead of sugar.

Monday, January 4, 2010

Soy Milk

I have been experimenting with using SOY MILK in some of the recipes that use milk.
Much to my surprise it has given me great results and it has less carbs as well as less fat than regular or low-fat milk. It also lets me use a little less of the artificial sweetener because it has a sweeter taste than regular milk. So if you want to have less carbs and less fat in your recipes that use milk, try using Soy Milk, it works great.

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