THIS WEEK- Diabetes cooking, love & the whole 9 yards

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 #276

Diabetes cooking, love & the whole 9 yards

I would like to talk about some great loves in the Diabetes community. How many partners in a relationship go all out to find ways of making their special someone healthier? I am so clear that it is not only people with Diabetes that are reading here. Their loved ones are right there with them and in many cases for them.

Skinny Slaw
This entire plate is 15g. carbohydrates
Who could ever eat the whole amount?

There is a great (in my less than humble opinion) couple that have become online friends of mine. The husband is the one with Diabetes. The wife is the one that found this site and has tried many of my recipes. From what she tells me she makes my recipe for Skinny Slaw almost as often as I do. It is something they can both enjoy and he gets to have a big helping of it on his plate. Although I have never met them, we are good friends.

Not all of my recipes work for them. Unlike me, they are wheat free. What they do is make some of my desserts without the crusts. Each of us has to adapt a recipe to make it work for them. Sometimes a crust is only there to hold the filling. I work very hard at making great tasting crusts. I hate it when you get to the edge of a tart and it tastes like cardboard. I love that they are willing to adjust the recipe(s) for their needs.

The other part of their love and support is verbal. My friend is her husband’s biggest cheerleader and support system. That she uses my words and thoughts to make him keep at it, feel less upset if the numbers are a little higher one day, fills me with pride. My romance is with you. That anything I can do makes it happier and easier for any one of you is beyond words for me.

Nut-free Sunflower cake

Another of my online friends has a grandchild, not with Diabetes but with a nut allergy. To cut down on the carbohydrates, I used toasted ground nuts to replace some of the flour. She loves this kid a “whole bunch plenty”. What she does is the same thing but for another reason. She leaves off the crusts. This way they all get to enjoy a flavor that he thought would never be theirs to eat again. I found a way of making cakes and tarts for him using toasted sunflower or pumpkin seeds to replace the nuts that replaced some of the flour. It not only works, it is scrumptious.

These people and many other people that contact me, warm my heart. It may seem like such a little thing to adjust your cooking and way of eating for the needs of another, but it is essence of loving and caring.

Another reader wrote to me and said:

“My mother is very bad. She loves food and is not taking care with what she eats. I will show her your recipes (she doesn’t use a computer) and I hope she will see that there are still good things to eat. Thank you for sharing with us.”

As I see it, it is thank you for caring and loving your mother enough to look for things to tempt her into eating better.

Simple Yellow cake with

I was almost knocked over in the “stupidmarket” the other day. I was in the baking aisle. Hey, I need baking soda and vanilla just like everybody else. There was this lady moving around cans of frosting on the shelf. She flagged down a worker and asked if they had any frosting without sugar. You gotta know I could not leave this alone. I had to ask why she was looking for sugar free frosting. I admit it is none of my business but I couldn’t help myself. Boy was I glad I asked her about the sugar free frosting. This was her reply:

“I am doing a bake sale for my church and there are so many people with Diabetes, I didn’t want them to look at all the goodies and know they couldn’t have any”.

She took my breath away. How loving and caring is that woman? Her generosity of spirt is overwhelming.

She was as happy that I asked as I was. I explained to her what I do and gave her the recipe for a cream cheese frosting using a sugar substitute. I explained that she could color it and flavor it using extracts and from one base come up with a bunch of flavors. We made each other’s day.

How lovely to know that there are people out there that care enough to go a little further to make others feel welcomed, respected, and loved.

With all the negativism in the world I am so happy to know that there are millions of you out there in cyberspace, loving and caring for your spouses, children, grandchildren, parents, and friends.

THANK YOU. You make my days.


ENJOY!!! Be happy, be healthy, and BE DECADENT! –w

Call it Gallic Pot Roast, Bouef ala Mode
It the perfect comfort food you always ate…now even better!

The French Pot Roast

8 servings

Carbohydrates          6 grams per serving

Chef’s Note: This recipe can be finished either in the oven or the top of the stove. It is a great way to make use of a less expensive cut of beef. I follow Julia Child’s admonition: ”never let water touch the meat”

I like to make this a day in advance, refrigerate so the meat absorbs the flavors of the gravy and is MUCH easier to cut,

If you choose NOT to cook with wine, I do not recommend this recipe. It is possible do prepare it with just the tomato sauce and beef broth, but that has an entirely different taste and is about as French as….. Jersey City.


1- 4 lb. pot roast (I use eye round but top, or bottom round works as well)

1 -cup sliced onions

1 -bay leaf

1 -tsp. salt

1/2 –tsp. freshly ground pepper

2 -tsp. Herbs de Provence

1- 6 ounce can tomato sauce

½- cup low sodium beef broth

4- Tbsp. olive oil

1- cup dry red wine (merlot, cabernet, pinot noir all work well)

¼- cup brandy

2- Tbsp. butter (or salt pork)

2-3 cloves garlic, minced

3- Tbsp. cognac or brandy (optional)

3- carrots (sliced on an angle)

1- carrot grated

12 ounces of mushroom sliced thickly (try crimini)


How I prepare this recipe:
In a glass or pottery bowl, combine the sliced onions, bay leaf, herbs de Provence,  2 tablespoons of the oil, wine, and brandy. Add the meat, cover, and let marinate in the refrigerator at least 24 hours, turning occasionally. Drain and reserve marinade. Dry the meat with paper towels. Sprinkle with salt and pepper. If using a top or bottom round roast you may have to roll up, tie securely with kitchen string.
Heat the remaining oil in a deep pot (Dutch oven) brown the meat on all sides over high heat. Transfer the meat to a plate. Add butter or salt pork to the pan and allow it to melt. Add the sliced onions and sauté until brown (about 5 minutes).  Add the grated carrot and garlic, cook for 1 minute. Pour the marinade into the pan and bring to a boil, scraping the brown particles from the bottom of the pan. Add the cognac, tomato sauce, bay leaf, and beef broth. Cover, bring to a boil over direct heat. At this point you can either:

Reduce the heat and simmer for 3-3 ½ hours


Roast in a preheated 350° degree oven for 3-3 ½ hours.

Skim fat from the gravy. Add the carrots, mushrooms. Allow to cool to room temperature, then refrigerate overnight.



Article # 275

Diabetes Eating: Reconnecting with old food friends

I was diagnosed in 2008. It took a few weeks before I started to create recipes that worked to manage MY Diabetes AND that I could serve to anyone without being embarrassed.

In 2012, I started this site so I could share recipes with people struggling with their Diabetes and those that were looking to broaden their repertory of Diabetes-Compatible meals. Tossed in for good measure were articles to help people feel less alone with their Diabetes and to encourage others to take a more positive position on their disease.

Churning out new recipes week after week, it was easy for me to get lost in the sheer number of new things to make for dinner. What was new in 2012 or 2013 sometimes has fallen by the wayside now that we start 2018.

I was reminded of this when ALL I wanted for dinner was a burger. Years ago I solved the bun problem by using sandwich thins or rounds or a low carbohydrate pita bread. Da burger was back on Da table.

But is a burger on a plate, even encased in a bread form enough? Perhaps it is for some; not for me. I wanted MORE.

Oven “Fried potatoes 2 Servings

I do very often make oven fries. They are so good that a small amount works really well for me. However, the fries AND the bun push my carbohydrate budget over MY limit. My skinny slaw works really well with a burger. The thing is that I feel that I need to put it into a separate plate so it does not get the bun wet. Oh yes, I am a brat. I have this unexplainable “thing” about using more than one plate (with a few exceptions) for one part of a meal. It makes absolutely no sense at all. I am perfectly happy to have a separate plate for an appetizer or a salad, just not for the side dish.

Turkey Burger with Sharp Cheddar Cheese
and a big side of Cauliflower Salad

Getting back to the side dish for my burger. I really have always loved potato salad as a side for a burger. It makes the meal feel so picnic-y. Years ago I created a cauliflower version of my potato salad (as a kid I made thousands of pounds of potato salad in the depths of my father’s restaurant). I brought some leftover cauliflower salad into the office one time and the 17 year old son (now 24-25) declared it better than regular old potato salad. It was high praise from a usually picky kid.

I had simply forgotten about my cauliflower salads. I have more than one version of it. Having remembered how much I liked the cauliflower salad, I was overcome with a craving for it. I was not disappointed. It was perfect as a companion for the burger, did not push my carbohydrate budget, and most important it was easy to prepare and scrumptious. That is unless you don’t think YOU like cauliflower. It is ok. You too deserve to be a brat from time to time.

We enjoyed it that night and the next day along with lunch. Two sides for two meals all for the effort of one. Would that be a food BO-GO?

I have created and shared hundreds of recipes. Some become so second nature that I prepare them without thinking time and time again. Others fall by the wayside. Not because they are anything less than wonderful, but because I forget about them or don’t see the ingredients in the market. My tendency is to shop with an open mind. If there are too many people in front of the area with the snap peas, I move on to the broccoli.

Life is an adventure!

Enjoy, be healthy, be happy, be decadent!

Alsatian Style (French /German) Cauliflower Salad

Cauliflower Salad (s)

Serving size about 1 cup

Net Carbohydrates                 <8 Grams.

Chef’s Note: These recipes only gets better the next day

Because no two cauliflowers are the same size, these recipes are in proportions            not exact measurements.

Mayonnaise based sauce:

For each ¼ cup of mayonnaise:

1 Tsp. Dijon mustard

½ tsp. apple cider vinegar

1-2 stalks of celery, chopped

½ red pepper, chopped

1 Tsp. Fresh dill, chopped (can use ½ tsp. dried)

2 Tsp. Fresh Parsley, chopped

Salt and pepper to taste

1 small shallot thinly sliced OR 2-3 scallions, sliced

How to prepare this recipe:

Bring a pot of salted water to a boil

Mix all of the sauce ingredients together in a bowl

Cut Cauliflower into florets (about a ¾ inch cube)

Boil cauliflower for 4 minutes and drain. Add to sauce. Stir and allow to cool before refrigerating

Vinegar based sauce (Alsatian Style [German/French])

For each ¼ cup of olive oil:

1 Tsp. Dijon mustard

4 tsp. apple cider vinegar

1-2 stalks of celery, chopped

½ red pepper, chopped

1 Tsp. Fresh dill, chopped (can use ½ tsp. dried)

2 Tsp. Fresh Parsley, chopped

Salt and pepper to taste

1 small shallot thinly sliced OR 2-3 scallions, sliced

¼ cup cooked bacon or pancetta (crumbled)

¼ cup black olives, chopped (optional)

How to prepare this recipe:

Bring a pot of salted water to a boil

Mix all of the sauce ingredients together in a bowl

Cut Cauliflower into florets (about a ¾ inch cube)

Boil cauliflower for 4 minutes and drain. Add to sauce. Stir and allow to cool. Best served at room temperature or slightly warmed.



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