THIS WEEK- Diabetes cooking: Black Friday, an excuse for breakfast?

A diagnosis of DIABETES is NOT the end of GREAT EATING

The purpose of my website and the cookbook that is in the works is to celebrate our limitations, reinvent our diets, and applaud every positive step we make, every ounce we lose, every point our numbers go down and to let you know that:


I hope to share with you that a DIABETIC COMPATIBLE RECIPE does not have to be a stand in for the “good stuff” but can stand alone as something wonderful.

Enjoy, be Healthy, BE Happy, Be Creative, Be DECADENT !


My WEDDING CAKE Diabetic "Happy" Amaretto Cheesecakes

CHEESECAKE!!!! Need I say More?

Disclaimer: I do mention some brand name brand products in some articles. I am not paid by the companies that make or distribute these products, nor do I own any stock in any of the companies. I mention them because…THE PRODUCTS WORK FOR ME!



Article #269

 Diabetes cooking: Black Friday, an excuse for breakfast?

If you are not one of the millions of people working on Black Friday and are not at all interested in getting out there at some crazy hour of the morning to get a “deal” , and you have the day off, how about breakfast?

Work days we do what we do about breakfast. Even on our days off there is so much to catch up on. Black Friday and a few other well placed days off can be an excuse to indulge yourself in a really wonderful breakfast. Wonderful, yes; high in carbohydrates, no.

Delicious and moist, these Cranberry Orange muffins are a snap to make

These are the days to consider making a batch of low carbohydrate blueberry or cranberry muffins.

If you start the batter a day ahead, it takes just a few minutes to bake up. The really wonderful thing is that these freeze like a dream so you can have them ready to pack and go when you are back to your daily grind. It is the Black Friday deal that keeps giving.

Not a fan of muffins? How about a really great omelet or fritatta? They are really easy to make. Best thing is that you get to choose what to put into to them.

So easy to prepare yet so elegant to eat

It can be as simple as cheese or as decadent as smoked salmon and brie. You can (only if you like) try and be healthy and load your omelet with your favorite vegetable(s). Only your imagination, good sense, and the leftovers in the fridge limit your choices.

If the omelet is too much for you, take a few minutes to fry up some eggs. You get them cooked EXACTLY as YOU like them and you are not at the mercy of a short order cook. I remember ordering fried eggs at a restaurant in Florida. My choices were sunny side up or over easy. I like them hard fried and crispy yet, sunny side up. The poor server wasn’t sure if the cook could do them that way. At home, we are our own short order cooks. When I eat ham & eggs I like my ham thinly sliced and fried sorta crispy. And that is what I get 100 times out of 100 times at my home not some greasy spoon.

Eggs not your thing? How about a great cup of coffee or tea? How about going a step further and whipping up some milk to top off your cup. Better yet, sprinkle a little cocoa powder and cinnamon over the frothed milk for the coffee or cinnamon and cardamom on the tea. Fancy coffee shop stuff and you are still in your jammies. Pure bliss. You still have to wash up your cup though!

So relax. You either cooked up a storm or washed up a boatload of dishes or traveled for miles …or all three. Treat yourself to a fun and different breakfast. It may be the best Black Friday deal out there.

Enjoy! Be healthy! Be DECADENT!

Crustless-Caprese Quiche

4 servings

Net Carbohydrates 6 grams

Chef’s Notes: Fresh basil is available all year long in most areas. Perfect for that Black Friday breakfast. I had the tomatoes and cheese on hand and thought why not. Turned out so good I can’t wait to make it again.

Quiche is notorious for having a soggy crust. Not using a crust eliminates the problem!

1 shallot or 3 scallions chopped

1 Tbsp. butter

3 eggs lightly beaten

Enough milk, half and half or cream to make 1 ½ cups when added to the eggs

½ cup shredded mozzarella cheese

Salt and pepper to taste

Pinch (1/16 tsp.) fresh nutmeg

1 small Roma (plum) tomato sliced 1/8 “ thick

2 TBSP. fresh basil chopped

Non- stick spray or butter for the pie pan


How to prepare the recipe:

Pre heat the oven to 375° F.

Butter or spray a 9 inch pie pan with a non- stick spray

Sautee the shallot or scallions in butter.. Allow to cool.

Beat the eggs lightly and add the salt pepper, and nutmeg. Add the milk or cream until you have 1 ½ cups of liquid in total.

Evenly spread the shredded cheese on the bottom of the pan. Distribute the chopped basil over the cheese. Arrange the tomato slices over the basil. Gently pour the egg mixture over the cheese. Bake for 30-35 minutes or until the quiche is browned and puffed.

Allow to cool a little before serving.



Article # 268

The Holidays can be difficult

November is here. Let the eating begin?

What is it about the fall and winter that make us feel almost obligated to eat until we bust? I suppose historically we ate more in winter to keep our bodies warm. Now we celebrate eating for months at a clip.

We have made it past the “trick or treat” season doing no worse than dunking for the smallest apple (whose dentures were those at the bottom of the barrel?). Now what?

You have invited Aunt Tilly and Uncle Theo and your semi-obnoxious cousins to Thanksgiving dinner.

There is more than one way to cook a turkey

The Turkey part is easy and works for everybody. It is the rest of the meal, the sides that are the challenge. You can make a set of sides for everybody else and some diabetes compatible sides for yourself, but aren’t you making enough dishes already? It is Thanksgiving and you want to keep it as traditional as you can. And still have all of your guests satisfied (who am I kidding, EVERYBODY happy?) Even if you don’t have Diabetes, this holiday eating can pose some strange challenges.

There was one year when I invited some of my friends and their kids to dinner. A week before the youngest girl announced to the world that effective immediately she was a vegetarian. I am sure tofu turkey is simply wonderful but……In addition to ALL of my usual “traditional” dishes I created some extra ones for her. Happy to do it. She was a sweet kid. I did get a bit miffed when two weeks later her devotion to vegetarianism waned and morphed back into a cheese burger and fries. We were all young once.

Perfect portion control
4 ounces of scrumptious stuffing
Made in a muffin tin

Another year my niece and her husband were coming and he is Muslim. I use pork sausage in the dressing I have made for eons. No problem. I just substituted turkey sausage for the pork. It still worked pretty well. Everything was fine until she called us an hour before dinner to say they were just leaving…..from two states away.

I never seem to learn that the easiest thing is to eat out. It must be the call of the roasted leftover turkey that causes me to give up my resolve and make the dinner. Even the days of preparation for 15-20 minutes of eating does not turn me away from the holiday stove.

I still make the “traditional” sides with a few alterations.

Diabetic Compatible Cranberry Relish
Fresh Pineapple “sparks” up this classic holiday dish

Pineapple cranberry relish rather than cranberry sauce. Baked sweet potato with a ginger butter in place of sweet potatoes topped with marshmallows. I prepare beautifully seasoned mashed cauliflower in place of mashed spuds. Last week’s recipe for the baked stuffed acorn squash is now back on the table. Fresh green beans with almonds take the place of that strange green bean casserole with canned soup and fried onion crunchies on top. I have always enjoyed that concoction, knowing fully there “has to be something better (?) and more nutritious that this”.

This year I am also doing a Carrot and Cranberry Cake. It is all the flavors of the season without the excessive carbohydrates. You can even save a little of the cranberry relish to top the cake.

Thanksgiving problem(s) solved. Now all I have to get through is:



New Year’s Eve

Valentine’s Day



Can cookouts be far behind?


Enjoy! Be healthy! Be DECADENT!

Carrot Cranberry Cake

8 servings

net carbohydrates   13 grams per slice including frosting

Chef’s Note: I have replaced 1/3 of the flour in the original recipe with ground nuts. This cuts the carbohydrate count, adds fiber and protein. You can replace up to ½ of the flour with ground nuts.

Because Sugar alternatives don’t react the same way as sugar, the cakes don’t rise, I use the sour cream baking soda and vinegar to help the cakes get a little more loft. BUT THE CAKES IN AN 8 INCH ROUND WILL BE ONLY ABOUT 1-11/2 INCHES HIGH.


Dry mixture

2/3 cup flour (you can use 1/3 white/ 1/3 whole wheat)

½ cup toasted walnuts, cooled and chopped

1tsp. cinnamon

1tsp ginger

1/8 – tsp. nutmeg (optional)

1/8 tsp. ground cardamom (if you can find it)

Pinch of salt

2 TBSP. sugar free INSTANT vanilla pudding mix

Wet mixture

4 TBSP. of butter (at room temperature)

¼ cup vegetable oil

1 cup or equivalent of sugar alternative (YOUR CHOICE)

4 large eggs at room temperature

1 tsp. pure vanilla extract

1tsp. Baking Powder

2 TBSP. sour cream1/2 tsp. baking soda

1 tsp. cider vinegar

1 cup shredded carrots

1/2 cup fresh or frozen chopped cranberries

1/3 cup of walnuts chopped roughly

NOTE: Cardamom is sometimes hard to find sometimes. If you can find it, it adds a nuance to the cake. I keep my ground cardamom frozen.


Pre heat oven to 350°F.

Dry Mixture

In a food processor:

Combine nuts, salt, and 1/3 cup flour. Pulse until the nuts are totally pulverized. Add remaining 1/3 cup flour,  pudding mix, and spices. Pulse until combined. Add baking soda and powder and pulse until combined. (I often do this a day ahead),

Wet Mixture

Easiest if you have a stand mixer

Cream butter and Sugar alternative until light and fluffy add the oil and beat until well combined. Scrape down the sides of the bowl

Add vanilla

Alternately add the dry ingredients mixture and the eggs.

Add ½ tsp. of baking soda to sour cream and stir. Allow to double in volume before stirring into the batter.

When the wet and dry ingredients are combined, add the shredded carrots and chopped walnuts, and chopped cranberries and stir until just incorporated.

Spoon into baking pan and bake for 40-45 minutes or until tester comes out dry from the center.

Cream Cheese Frosting

8 ounces (1 pkg.) cream cheese (low fat is ok but NOT Fat free )

½ cup or equivalent measure sugar alternative.

2 TBSP. butter at room temperature

1/2 Tsp. Vanilla extract

Beat until smooth and frost cake when it is still slightly warm. Decorate with ground walnuts.*To keep the serving plate clean, turn cake out on to two pieces of parchment or waxed paper each big enough to cover ½ of the cake. Frost and remove paper before chilling.




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