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 22, 2011

Lemon-Vanilla Cheesecake

Yeah, It's another cheesecake...but with less carbs, so you can have a larger slice. Or you can even have a second slice because it too is made with whey protein powder and is very low in carbs.

Lemon-Vanilla Cheesecake


2 Cups cottage cheese
1/2 cup sour cream
1/4 cup vanilla-flavored whey protein
1/4 cup Splenda
Grated rind and juice of fresh lemon
1 teaspoon vanilla extract

**Low-carb crust

Cooking spray
1+1/2 cups hazelnuts***
1/3 cup vanilla-flavored whey protein powder
4 tablespoons butter

Preheat oven to 350ºF
Grind hazelnuts or almonds in food processor or blender to medium-fine
Add protein powder and butter, mix well
Spray pie plate or pan with cooking spray
Press crust mix firmly and evenly into pan
Place crust in preheated oven on bottom rack
Bake for 12 to 15 minutes until brown
Let cook before adding cheesecake mix.

Directions for filling:

Preheat oven 375ºF
Mix cottage cheese,eggs,sour cream, protein powder,Splenda,lemon rind,lemon juice, and vanilla extract in blender or with mixer(high speed) Blend until smooth.
Pour into pre-baked crust.
Place cake on the top rack of oven.
Place a flat pan of water on bottom rack under cake.
Bake for 30 to 40 minutes
Let cool then chill before serving

Makes 12 servings
8g carbs
2g fiber
True carbs=6g

What is a "free food" ?

I got an e-mail from one of my readers and he wanted to know what they mean when they say it's a "free food" ?

Well Dan here is the answer...

A free food is any food that contains less than 5 grams of carbohydrates and has less than 20 calories.(Yes, I count the calories too) You should limit all free foods to no more than 3 servings a day spread out throughout the day.

Sunday, October 16, 2011

Cranberry Pear Brown Betty

Delicious and crunchy, just in time for the holidays. You can even add some nuts
for more crunch.

Yield: Makes 8 servings

2 cups dry coarse whole wheat bread crumbs**
2 tbsp butter, melted, or extra virgin olive oil
6 pears, peeled, cored and sliced (or large can pear halves,drained, enough to equal 3 pears)
1 tbsp freshly squeezed lemon juice
1 cup fresh or frozen cranberries
* 1/4 cup packed brown sugar *
1/2 cup cranberry cocktail (no sugar added)


In a bowl, combine bread crumbs and butter. Set aside.

In a separate bowl, combine pears, lemon juice, cranberries and brown sugar.

In a greased slow cooker stoneware, spread one-third of the bread crumb mixture. Layer half of the pear mixture over top. Repeat. Finish with a layer of crumbs and pour cranberry cocktail over top. Cover and cook on High for 4 hours, until fruit is tender and mixture is hot and bubbly.


Works best in a small (3½ quart) slow cooker

* You can reduce the carbs by using Splenda Brown Sugar

**To make dried bread crumbs for this recipe, toast 4 slices of whole wheat bread. Tear into pieces and process in a food processor fitted with a metal blade until finely ground. Use a light-tasting whole wheat loaf for this recipe.

Sunday, October 9, 2011

Pecan Sandies

This recipe may seem strange to some of you but when you think about it , it is just what diabetics and people who are trying to lose weight need: high protein, less fat and less carbohydrates.I like it because I can eat more than one and still not reach my 15g carb snack limit.


Cooking spray
1 cup butter
1 cup Splenda
1 egg
1+1/2 cup Vanilla flavor whey protein powder
1/2 tsp salt
1+1/2 chopped pecans*


Preheat oven to 325ºF
Beat butter and Splenda together until smooth and creamy
Beat in egg, mixing well
Beat in protein powder, pecans and salt
Spray cookie sheet with cooking spray
Form dough into marble size balls, place on cookie sheet and flatten slightly
Bake for 10 to 13 minutes or until golden brown on top.

*You can use different nuts with this cookie, so try more than one to see which you and your family like the best.

Makes 4+1/2 doz.
2g carbs per cookie

Wednesday, July 27, 2011

Apricot-orange Bread

Apricot Orange Bread

1 egg and a little margarine are used in this low-saturated-fat, low-cholesterol, low-sodium,and low carb bread.But it still has a rich taste that even the kids love.
You can use this for a light dessert or for a snack. I also sometimes like a slice toasted with a pat of butter for breakfast.


1 (6 oz) package of dried apricots cut into small pieces
2 Cups water
2 Tbsp margarine
1 Cup sugar(or baking Splenda)
1 egg, slightly beaten
1 Tbsp freshly grated orange peel
3-1/2 Cups sifted all-purpose flour
1/2 Cup nonfat dry milk powder
2 tsp baking powder
1 tsp baking soda
1 tsp salt
1/2 Cup orange juice
1/2 Cup chopped pecans, (Option) (or your choice of nuts)


Preheat oven to 350º F.
Lightly oil two 9x5-inch loaf pan.

Cook apricots in water in a covered medium-size saucepan for 10-15 minutes or until tender but not mushy. Drain; reserve 3/4 cup liquid. Set apricots aside to cool.

Cream together margarine and sugar.

By hand, beat in egg and orange peel.

Sift together flour, dry milk, baking powder, soda, and salt.
Add to creamed mixture alternately with reserved apricot liquid and orange juice.

Stir apricot pieces and pecans into batter.
Turn batter into prepared pans.
Bake for 40-45 minutes or until bread springs back when lightly touched in center.
Cool 5 minutes in pan. Remove from pan and completely cool on wire rack before slicing.

Nutritional Info

Amount Per Serving
Calories: 100.0

Total Fat: 4.4 g
Cholesterol: 7.9 mg
Sodium: 28.3 mg
Carbs: 14.2 g
Dietary Fiber: 1.4 g
Total carbs=12.8 g

Sunday, July 24, 2011

Almond flavored Spice Cookies

You don't need any Almonds to make these cookies but you could add a few if you like. I have tried them with and without and the nuts give them a crunch which I think we all like. It also makes the cookies last a little longer when eating them, which makes it seem as if we are eating more.

Almond Spice Cookies


1/2 cup butter, softened
3/4 cup sugar
1/4 cup egg substitute (2 lg. eggs beaten)
1/2 teaspoon almond extract
1 + 1/4 cups all-purpose flour
1/4 teaspoon each ground cinnamon, nutmeg and cloves
1/4 teaspoon baking powder
Pinch salt
1/2 cup chopped almonds


In a bowl, cream butter and sugar; add egg substitute and extract. Combine dry ingredients; add to the creamed mixture. Stir in almonds. Drop by rounded teaspoonfuls onto baking sheets coated with cooking spray. Bake at 350° for 9-11 minutes or until edges are golden brown. Remove to wire racks to cool. Yield: 5 dozen.

Nutrition Facts: One serving (2 cookies)
85 calories,
4 .g fat (0 saturated fat),
trace cholesterol,
62 mg. sodium,
10 g. carbohydrate,
0 fiber,
1 g. protein.

Friday, March 11, 2011

Berries and Cheesecake Nesters

This simple and easy recipe puts an end to portion guesswork. These "nesters" are just the right size...try them with different fruit and/or berries. Oh, yeah! You may need to make some extras for the kids, they just can't get enough of them.


2 sheets phyllo dough, thawed
4 oz. cream cheese
1/4 cup sour cream
3 Tbsp.milk or cream
1 Tbsp sugar
3 packets of sugar substitute
1/2 tsp. vanilla
1 cup berries(blueberries, raspberries or strawberries)*

* Thaw berries if using frozen.


Preheat oven to 350ºF.
Spray both sides of phyllo dough with nonstick cooking spray.
Working quickly, cut each sheet of dough lengthwise into 4 strips,then cut each strip crosswise into 4 pieces.

Spray 8 standard (2 1/2 in) nonstick muffin pans with cooking spray. Press 4 phyllo squares into each cup with corners overlapping; ruffle edges to create nests. Bake
4 minutes or until golden brown. Cool in pan on wire rack (You can use the extra rack from the oven)

While the nest are cooling, beat cream cheese, sour cream, milk, sugar, sugar substitute,and vanilla in medium bowl with mixer at medium speed until smooth.

Gently remove nests from pan. Spoon 2 tablespoons of mixture into each nest; top with 2 tablespoons of berries.

Only 9g carbs per serving

Friday, February 25, 2011

Gingered-Peach Tea Jell-O Dessert

Okay, I heard you, working moms don't have a lot of time to make dessert so here are some easy Jell-o recipes you can make in the morning to serve at dinner. They are fast to prepare and they taste good too. Use for a light dessert or for a great tasting snack.


3/4 cup boiling water
1 pkg. (0.3 oz.) JELL-O Peach Flavor Sugar Free Gelatin
1 cup cold prepared CRYSTAL LIGHT Peach Flavor Iced Tea
1/4 tsp. ground ginger
3/4 cup chopped drained canned peaches in extra-light syrup


ADD boiling water to gelatin mix; stir 2 min. until completely dissolved. Stir in tea and ginger.

PLACE peaches in 6 muffin cups sprayed lightly with cooking spray; cover with gelatin mixture.

REFRIGERATE 2 hours or until firm. Unmold onto dessert plates just before serving.

To remove gelatin molds from muffin cups, dip knife in warm water, then run knife around edge of each gelatin cup to loosen. Use moistened fingers to gently pull gelatin cups from muffin pan.

Calories 15
Sodium 45 mg
Carbohydrate 2 g

Thursday, February 24, 2011

Chocolate-Hazelnut Biscotti

This Chocolate-Hazelnut Biscotti is just the thing to curb that chocolate craving and the Hazelnuts gives it that little extra tasty crunch we all love. You can use other nuts if you like , such as pecans, walnuts or almonds.


* 1 1/2 cup(s) flour, whole-wheat pastry
* 1 cup(s) sugar substitute
* 1/2 cup(s) cocoa powder, unsweetened, preferably Dutch-process
* 1 1/2 tablespoon espresso, instant
* 1 teaspoon baking soda
* 1/4 teaspoon salt
* 2 egg(s)
* 2 egg white(s)
* 2 teaspoon vanilla extract
* 1 teaspoon almond extract
* 1/4 cup(s) nuts, hazelnuts, toasted and coarsely chopped


1. Preheat the oven to 300ºF. Line a large baking sheet with parchment paper or waxed paper.

2. Sift the flour, sugar substitute, cocoa, espresso powder, baking soda, and salt onto a piece of waxed paper or foil. In a large bowl, combine the eggs, egg whites, vanilla, and almond extract. Beat with an electric mixer set on medium speed. Reduce the speed to low and gradually add the flour mixture until a stiff dough forms, adding the hazelnuts when the dough is about half mixed.

3. On a floured surface, divide the dough in half. Form each half into a 12"-long log, pressing down the top slightly to a 3" width. Transfer the logs to the prepared baking sheet, placing them an inch or two apart. Bake until almost firm to the touch, about 40 minutes. Remove from the oven and let cool for 10 minutes.

4. Using a spatula, carefully transfer the logs to a work surface. Using a serrated knife, cut logs on the diagonal into 1⁄2"- to 3⁄4"-thick slices. Arrange the slices, cut side down, on the baking sheet. Return to the oven and bake 30 minutes longer, turning once halfway through. Cool completely on a wire rack. Store in an airtight container in the refrigerator for up to 2 weeks.

makes 20 servings

Amount Per Serving

Calories: 40
Total Fat: 1 g
Saturated Fat: 0 g
Cholesterol: 14 mg
Sodium: 73 mg
Total Carbohydrate: 6 g
Dietary Fiber: 1 g
Protein: 2 g

Friday, February 11, 2011

Chocolate Angel Food Cake

If this doesn't impress your health nut friends, nothing will. It has NO fat and only 70 calories per serving. It is soooo delicious you may be temped to eat just a bit more.


* 3/4 cup(s) flour, whole-wheat pastry
* 1 1/2 cup(s) sugar substitute
* 1/4 cup(s) cocoa powder, unsweetened
* 2 teaspoon espresso, instant
* 1 1/2 cup(s) egg white(s), (from about 10 eggs)
* 1/4 teaspoon salt
* 2 teaspoon vanilla extract


1. Preheat the oven to 350°F. Line a 10" angel food cake pan with parchment paper or coat with cooking spray.

2. In a large bowl, sift the flour, sugar substitute, cocoa powder, and coffee three times. Set aside.

3. In a large metal bowl, beat the egg whites with the salt on high speed until they become stiff but not lumpy, 4 to 6 minutes. They should cling firmly to the side of the bowl when tilted. Add the vanilla, but do not mix.

4. With a spatula, gently fold one-third of the egg whites into the flour mixture. Repeat twice until all the egg whites are just combined, but not deflated.

5. Gently spread the batter into the prepared pan. Bake until the cake springs back when touched, 35 to 40 minutes. Remove from the oven and invert the pan onto its feet or the neck of a wine bottle. Let cool completely.

6. Gently run a long knife between the cake and the outer rim of the pan, pressing it firmly against the pan to prevent tearing the cake. Run the knife or a skewer around the inside of the tube. Invert the pan and remove cake.

Makes 8 servings.

Amount Per Serving

Calories: 70
Total Fat: 0 g
Saturated Fat:
Cholesterol: 0 mg
Sodium: 144 mg
Total Carbohydrate: 15 g
Dietary Fiber: 2 g
TRUE Carbs 13g

Monday, February 7, 2011

Apple Walnut Cake

This cake is not only good tasting it's also healthy. Try it with or without the cream cheese frosting. I like it with a pat of butter while still warm from the oven.
It's also a great snack for the kids.


2 & 1/2 cup flour (or 1 & 1/4 of wheat flour and 1 & 1/4 white flour)

3 tsp soda

2 tsp cinnamon

1/2 tsp nutmeg

1 tsp salt

1 cup butter

2 tsp vanilla

2 eggs

1 tsp liquid sugar substitute

4 cups finely chopped apple (you can use grated apples or chunky applesauce)

1 cup walnuts


Mix dry ingredients;
add butter, vanilla, eggs, sugar substitute, and blend well.

Stir in apples and nuts,
bake in well-greased 9x13 pan at 375 degrees, 40-45 minutes.

Thursday, January 6, 2011

Strawberry Bavarian Deluxe (Mousse)

I was asked "How many carbs is a type 2 diabetic allowed for each meal and each snack?" To answer that question I had a talk with my diabetic dietitian and here is what she said "Everyone has a different need when it comes to eatting low carb foods, it is best to ask their doctor or dietitian, But for most type 2 diabetics the rule of 45/15 is a good way to start." That's 45g per meal and 15g per snack. Some may need more or less depending on their medication and how it works or what type of food they eat. I have tried to stay within these limits when posting these desserts. I hope you enjoy these desserts and have been able to adjust to what your body can tolerate. So, with that said, here is another great dessert for you to try. This is a make ahead recipe that needs to be refrigerated for 8 hours or overnight. Some people are allergic to strawberries so you may perfer peaches in this dessert.

Strawberry Bavarian Deluxe


1/2 bag frozen unsweetened strawberries (one mounded quart)partially thawed
1/4 cup Splenda (artificial sweetener)
1/4 cup low-sugar strawberry preserves
3/4 cup water, divided**
2 Tbsp balsamic vinigar
2 envelopes unflavored gelatin
1 Tbsp honey
1/2 cup pasteurized liquid egg whites
1 tsp vanilla
1/2 tsp cream of tartar
1 pint fresh strawberries
1 cup frozen light whipped topping, thawed


Chill a 2 quart nonstick bundt pan or other mold in freezer. Place strawberries, preserves and sugar substitute in food processor or blender, process until smooth.

**Combine 1/4 cup water and vinegar in small saucepan. Sprinkle in gelatin, let stand about 5 minutes or until softened. Stir in remaining 1/2 cup water and honey. Cook and stir over medium heat until gelatin dissolves.

Whisk gelatin mixture into berry mixture in a medium bowl. Cover and refrigerate until mixture is soupy but not set.

Beat liquid egg whites, vanilla and cream of tartar in large bowl with mixer at high speed until soft peaks form.

Gently fold egg white mixture, one third at a time, into chilled gelatin mixture until mixture is uniform in color. Pour mousse into chilled bunt pan. Cover and refrigerate for 8 hours or overnight.

To unmold, dip bunt pan briefly into large bowl of hot water to loosen. Run tip of knife around top of mold. Center serving plate over top of mold, invert plate and mold. Shake gently to release mold. You may need to refrigerate mold for a few minutes before serving. Serve with whipped topping and fresh strawberries.

Carbs per serving 15g
Fiber 2g
True carb count 13g

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