THIS WEEK – Special Valentine’s Recipe edition…How do you Love me?

The GOAL of this site is to help people with Diabetes transform what we can or should eat, into what we WANT to eat!

A diagnosis of DIABETES is NOT the end of GREAT EATING

Site pix

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!




KING OF THE NIGHT CAKE Diabetic Compatible, CHOCOLATE, Need I say more?

Diabetic Compatible, CHOCOLATE, Need I say more?

The King of the Night cake

(Based on the Queen of Sheba cake)

8 servings

Net Carbohydrates     11grams per serving.

Chef’s Notes: This cake is only about 11/2 inches high but very chocolaty and rich. It is the kind of cake you get from a very expensive bakery.

It is only a little bit more difficult than the most of my cake recipes but it is really, I mean REALLY worth it.  I thought to make it easier to follow I would group the ingredients by step.

My 98 year old aunt Sylvia wanted to know why I named the cake king of the Night and not Queen of the night. I told her :”It has nuts”

1-1/3- cup toasted almonds, cooled

2– 1/2 cup flour divided evenly

3– 1 Tbsp. unsweetened dark cocoa

4– 3.5 ounce bar of PERGINA bittersweet chocolate or equivalent

5- 2 Tbsp. Strong cold coffee

6– 2 Tbsp. Bourbon (may substitute more coffee or Trop 50 Orange juice)

7– ¼ pound (1 stick) unsalted butter at room temperature


9- 4 egg yolks

10- t ¼ tsp. Almond extract

11– 1 tsp. Pure Vanilla extract

12– 1- Tbsp. Sour cream

13– 1/2 tsp. cider vinegar

14– ½ tsp. baking soda

15 – 4 egg whites

16– ¼ tsp. cream of tartar

17 a pinch of salt


Butter or cooking spray for the springform pan


Preheat oven to 350°

STEP 1 -Butter or spray an 8-9 inch springform pan with Pam. Cut a piece of parchment paper or waxed paper to just fit into the bottom of the pan.


STEP 2 –In a food processor, pulverize the almonds with ¼ cup of the flour and the cocoa. ( ingredients 1-2-3)

STEP 3 –Over, not in, BARELY SIMMERING water, allow chocolate to melt into the coffee and Bourbon (ingredients 4-5-6)


STEP 4 –Beat butter until fluffy and add the GRANULATED SUGAR SUBSTITUTE and beat one minute more, then beat in the egg yolks. Add the almond and vanilla extracts and beat 30 seconds more. (ingredients 7-8-9-10-11)


STEP 5 –Combine the sour cream, vinegar and baking soda and add to the egg mixture. Beat one minute more. (Ingredients 12-13-14)

STEP 6 –Add the melted chocolate to the egg mixture.

(Note: Should the chocolate mixture break, add a few drops more coffee and whisk until smooth again)

STEP 7 –STIR  the nut mixture into the egg/ butter/chocolate mixture.

STEP 8 –Beat egg whites until they form a froth. Add the cream of tartar, the salt and 2 Tbsp. GRANULATED SUGAR SUBSTITUTE (ingredients 15-16-17-18) Beat the egg whites until stiff peaks form.

STEP 9 –Spoon ¼ of the egg whites into the chocolate batter to lighten. Add the remaining egg whites and fold into the batter ALTERNATELY with the remaining ¼ cup of flour.

STEP 10 –Pour into an 8 inch springform pan that has been sprayed with a cooking spray.

STEP 11 –Bake at 350 for 20-20 minutes CHECKING  after 20 minutes. For this cake the center should move slightly when the pan is gently shaken.

Let cool for 15 minutes on a rack before removing the spring form

This cake is so rich and delicious that I do not frost it just dust it with a bit of unsweetened cocoa powder and garnish it with a dollop of SWEETENED(WHIPPED OR SOUR) CREAM and a few berries.



Article # 179

Being the side kick (dish) on the Diabetes-Compatible plate is tough

(just ask Robin, Tonto, and Dr. Watson)

Lemon Curry Chicken Yours to make as HOT or as mild as you like

Lemon Curry Chicken
Yours to make as HOT or as mild as you like

Cooking and eating with Diabetes management in mind is easy….EXCEPT when it is not. Many of us have it handled managing our Diabetes meals with the protein(s) part of the plate. Beef, chicken, fish, lamb, pork are pretty easy. There are hundreds, no thousands of variations on how to make those different and interesting and not blow our Diabetes budget.

The harder thing is the side kick (dish). Many of us were brought up on:

Meat & Potatoes-Chicken & Rice- Fish & Chips-Lamb & Mint jelly- Pork & Beans.

It is the “and” that can be a problem.

No question we can have a salad with our main dish. But salads, no matter how many different dressings you make, and no matter what you add to them start to get a little boring. Perhaps salads seem more boring because we think salad is all we can have.

So many times I see comments by readers about how much they hate vegetables. I get it. What I was served as a “kid’ was green beans from a can, boiled carrots, occasionally corn on the cobb….and oh yeah, lima beans. Trust me I “get” not liking vegetables.

Day after day I easily figure out the entrée but agonize over the side dish. The easy days of making a bowl of rice or potatoes or noodles are long gone. Sure, I can and do make them from time to time in limited quantities. But even using a smaller dish, my meal seems lost on the plate. I get angry at the limitations.

 Baked Spinach Casserole

    Baked Spinach Casserole

I thank the “stupidmarkets” for frozen spinach. It is often my “go-to” when time and inspiration fail me. Add a little lemon juice and a bit of grated or chopped cheese and the spinach becomes more than the sum of its parts.

The truth is that it takes more time and effort for us to make a really good and satisfying side for the plate. It is well worth it IF you have the time and interest.

Fresh green beans can be dull and boring. Adding a few strips of bell pepper or better yet a few almonds and stir frying them takes that humble bean to new heights. Cauliflower and spaghetti squash have become favorites in our house. Both have neutral flavors (like potatoes, beans, and noodles). They take on the flavors of things around them. Even better for the busy person, you can make cauliflower salads and casseroles in big batches and you have the easy side dish for another time. The same is true for spaghetti squash. When I have free time and they are on sale (why do they taste better on sale?) I make up a batch and pop it into the freezer. Both of these vegetables freeze very well and because they have little flavor of their own, lend themselves to a world of variations. I love the fried “Riced” cauliflower with my Asian pork chops or chicken. Spaghetti squash is great with pesto sauce and shrimp or chicken. A cauliflower salad is the best side kick a burger on a lower carbohydrate bun ever had.

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

             Skinny Slaw

Then, there are old favorites like Cole slaw or in my case, “Skinny slaw”. I have made this side dish for decades. It started out years ago at the DIET GOURMET SHOPPE and we made gallons of it every day. In those days, the emphasis was fat and calories. Today for us, the goal is lower carbohydrates. It is another great companion with the burger or oven fried fish. The terrific thing is that it fills the plate without busting the carbohydrate budget. No, I take that back. The best thing is that it tastes GREAT. What is the sense of making something if you don’t like the way it tastes?

Before I forget, don’t forget the forgotten vegetable, celery. It is not just for tuna salad or to dip in a low carbohydrate sauce. In a raw salad with lemon, cheese and nuts it is crunchy, fresh and delicious. Cooked with fennel it is such a new and interesting flavor, you will wonder why you ”NEVER HAD THAT BEFORE.”

My advice this week is to get out there and find some new friends to make your protein look good and your plate full and enjoyable. I haven’t even scratched the surface. Fair warning: it takes work to find new things that you and your family will love.

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

Celery & Cheese Salad A totally NEW way to look at celery

  Celery & Cheese Salad
A totally NEW way to look at celery

Celery, Cheese and Nut Salad

Makes 2 – 1 cup servings

Net carbohydrates               4 g. per serving


Chef’s Note: Celery is one of my favorite vegetables. Long lost in soups, tuna salad, under peanut butter, and in “relish” trays. This fast, inexpensive, refreshing side dish is a new way to look at celery.

2- cups celery cut into thin slices (about 8 stalks)

Juice and zest of ½ -1 lemon (about 3 Tablespoons.)

¼ -tsp. kosher or sea salt (divided)

¼ cup good olive oil

1/8 tsp. black pepper

½ tsp. Worcestershire Sauce

¼ tsp. Dijon mustard

1 Tbsp. minced shallot or scallion

1 tsp. chopped fresh parsley

½ cup toasted nuts (your choice walnuts, pecans or pistachios)

2 ounces of shaved or chunked parmesan cheese (Granna Padano)


Thinly slice celery (on an angle). Add 1 tablespoon of the lemon juice and 1/8 tsp of the salt and toss. (DON’T SKIP THIS STEP! It allows the celery to weep and soften the flavor of the lemon juice) Allow mixture to sit for 15-20 minutes

Combine: remaining salt, lemon juice and zest, pepper, Worcestershire sauce, and mustard. Stir until well combined. Add the olive oil and whisk until the mixture thickens. Add the scallions or shallot. Pour over the celery mixture and refrigerate for at least 1 hour. Toast the nuts and shave or chunk the cheese. Add the nuts to the celery mixture just before serving and top with the cheese



Article #178

Making what YOU want Diabetes-Compatible

A reader asked me last week about making Diabetic friendly (Compatible) Chili.

1- I could have been really smart mouthed and said to the reader that “real” chili is pretty much a Diabetes-Compatible dish. Originally it was made just with ground beef and lots of spices. Over the years, to extend the food dollar, beans were added. The only higher component to chili is the tomatoes. But I choose to answer her as follows:

2-Look at what you like about chili. Is it the heat, the meatiness, the texture?

Oven Roasted Plum Tomatoes

Oven Roasted Plum Tomatoes

3–Find a recipe that you like and look at the recipe in terms of using lower carbohydrate items in place of higher carbohydrate foods. For example: replace tomato sauce with roasted tomatoes or a really high quality diced tomato.

4- If chili isn’t the same for you without beans (while a good source of protein, it is high in carbohydrates) cut the amount of beans in the recipe down and substitute another vegetable for them.

It really works, if you have an open mind. If you crave beef stew and beef stew ain’t beef stew without potatoes, think about replacing all or some of the potatoes (at the end of cooking) with cauliflower. Is it the same? No, actually it is maybe even better.

Bottom line is that one does not know how good, or bad something is until they try it. I am always saying: “if you don’t like it, you NEVER have to eat it again. That is perfect. It gives you another chance to be a mad scientist in YOUR Diabetes-Compatible kitchen.

Looking at what you love in a different light.

It is all about seeing things a “little” differently. Instead of thinking about what you should not eat, look at what you can eat and then stretch your mind and your cooking abilities to make one heck of a scrumptious Diabetes-Compatible dish.

The first item I ever did this with was spaghetti squash. When I first tried it I got caught up in the name “SPAGHETTI” squash. I prepared it with tomato sauce and meatballs. I didn’t much like it. But there was something about it so I kept working at it. I did it with just oil and parmesan cheese and liked it. I then tried pesto and loved it.

Using a hammer and Chinese Cleaver to split open the Squash

Using a hammer and Chinese Cleaver to split open the Squash

What I still craved was tomato and pasta. One of my favorite dishes in years gone by was a pasta “Fresca”. Simply prepared pasta with fresh tomato and basil, sometimes I added a bit of zucchini. I recreated this dish with the spaghetti squash. To my delight, it was wonderful. It was, I thought and my family thought as good as, maybe better than, the “old” dish. The next experiment HAD to be mac and cheese. The kid in me always loved that dish. I had to look at it in a new way. What was it about the mac and cheese that I liked? It was the cheese sauce. It was a hop, skip and a jump to making it with spaghetti squash. It has a bit more chewiness than the pasta version but it is rich and thick and creamy. It was: ”ALMOST” mac and cheese.. It tasted great and fit into my carbohydrate budget.

Alsatian Style (French /German) Cauliflower Salad

Alsatian Style (French /German) Cauliflower Salad

When I had mastered the way to have a hamburger on a bun (Sandwich thins, Joseph’s Pita) I found myself wanting something lower in carbohydrates to fill out the plate. Potato salad seemed to be “just the ticket”, but potatoes are so high in carbohydrates. I played around with cauliflower as the substitute. It was the same recipe I used for potato salad except the potato. I loved it. I sent some into the office (I always make too much) and our office assistant, a seventeen year old declared it better than the original. If a seventeen year old, without Diabetes, liked it better than the original, how bad could it be?

Last week I shared (again) my recipe for chicken parmesan. The ONLY change from the old recipe was not breading the chicken. The breading really didn’t add any flavor, just a lot more carbohydrates.

For this week’s recipe, I am calling on a food memory. I had a client in NYC, Zaro’s Bread Basket. They made the most outrageously scrumptious cream cheese brownies. How did I find a way of making that Diabetes-Compatible? See below and…

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


Simple Yellow cake with

Yellow cake with Cream Cheese Brownie Frosting

Serves 6 or makes 6 cupcakes

Net carbohydrates               13g.

Chef’s note:  One of my favorite clients in NYC was Zaro’s Bread Basket. They produced the most amazing cream cheese brownies. I could hardly keep my hands off of them. I use the frosting here to get close to that memory. I like to use an 8-8 ½ inch springform pan (well greased) or cupcake tin lined with paper cups.

Dry mixture

2/3  -cup flour (you can replace up to 1/4 the amount with whole wheat flour)

½ cup toasted almonds OR 1/3 cup almond flour

1-tsp. cinnamon

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

1 – tsp. baking powder

1 –tsp, baking soda (1/2 into dry mix, ½ into wet mix)

pinch of salt

Wet mixture

1/2 – stick (4 ounces) of butter at room temperature

¼ cup neutral flavored oil

1 – cup  or equivalent GRANULATED SUGAR SUBSTITUTE

3 – large eggs at room temperature

2- tsp. pure vanilla extract

2 – tbsp. sour cream (Low fat is ok BUTNOT fat free)

½  – tsp. cider vinegar

*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°

Dry Mixture

In a food processor:

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

Wet Mixture

Easiest if you have a stand mixer

Cream butter and GRANULATED SUGAR SUBSTITUTE until light and fluffy add the oil and beat until well combined. Scrape down the sides of the bowl

Add vanilla extract.

Combine the sour cream and vinegar. Add remaining ½ tsp. of baking soda to sour cream and stir.

Alternately add the dry ingredients and the eggs and sour cream mixture. Start with the dry. MIX ONLY UNTIL JUST INCORPORATED otherwise you wind up with bread.

Spoon the batter into baking pan and bake for 26-28 minutes (17-22 minutes for cupcakes) or until tester comes out dry from the center.

Allow to cool and remove from baking pan before frosting.

Cream Cheese Brownie Frosting

Cream Cheese Brownie Frosting

Cream Cheese Brownie Frosting

Covers one 8-9 inch cake generously

Net carbohydrates      16 per cake or 2.5 per slice

8 ounces cream cheese (can use low fat but NOT Fat free)


2 Tsp. Vanilla extract

2 TBSP. Strong coffee

2 TBSP. Hershey’s Special Dark un sweetened cocoa powder

1 TBSP. Sour cream or Vanilla “Greek” style yogurt.

Chopped walnuts or pecans  (optional) for decoration and crunch


Bring the cream cheese to room temperature either by leaving out overnight or by removing the cheese from the package and microwaving it for 12seconds then turning it a quarter turn and microwave it another 12 seconds and repeating until the cream cheese has softened, Beat all ingredients EXCEPT the nuts until smooth. Frost cake when it is still slightly warm.  And sprinkle nuts or a chocolate drizzle over the top.

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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