Rhubarb Scones

This is a fantastic summer breakfast idea. Up here in the Midwest, rhubarb is growing rapidly and (at least in my house) sometimes there aren't enough recipes to use it up. I really enjoy cooking with rhubarb because it has almost no carbohydrates and it's so easy to grab out of the garden. These light scones are simply to make and delicious to eat! So without further adieu: 

Rhubarb Scones:

Scone Ingredients:

- 2 large stalks rhubarb, thinly sliced crosswise
- 7 tbsp Splenda (divided)

- 2 1/2 cups almond flour
- 1/2 cup golden flax seed meal
- 1 tbsp baking powder
- 1/4 tsp salt
- 2 large eggs
- 6 tbsp butter, melted
- 1/2 cup chopped, toasted pecans (optional)

Topping Ingredients:
- 1 tsp Splenda
- 1/4 tsp cinnamon

Instructions:
1. Preheat oven to 325F and line a baking sheet with parchment paper.
2. In a medium bowl, toss together sliced rhubarb with 3 tablespoons of the Splenda. Let sit.

Step 2

3. In a large bowl, combine almond flour, flax seed meal, remaining Splenda, baking powder, and salt. Stir in eggs and melted butter until dough just comes together.
4. Stir in rhubarb mixture and chopped pecans until well distributed.
5. Turn dough out onto prepared baking sheet and form into a rectangle about 1 inch thick (should be about 6 by 8 inches). With a sharp knife, cut into 6 even squares. Then cut each square diagonally into two triangles.
6. Gently lift scones and spread around baking sheet so they have room to rise. Bake 25 to 28 minutes, or until golden brown and just firm to the touch.

Step 5

Step 6

7. In a small bowl, combine Splenda and cinnamon. Lightly sprinkle over hot scones and let sit 15 minutes.

Nutrition Information:Serving Size: 1
Serves: 12
Carbohydrates: 7.6 grams
Fiber: 4.3 grams

I found this recipe from my new favorite blog entitled: All Day I Dream About Food. The writer's recipes are low in carbohydrates and gluten free. I encourage you to check it out! :)

A Diabetic Thanksgiving

Happy Thanksgiving! I hope you all had a wonderful day! This was my first Thanksgiving since I've had diabetes, so obviously a few changes were made from the usual "eat-til-you-drop" attitude that I have had in the past. My family always eats the "Big Dinner" at around three in the afternoon. Fortunately for me, this meal fell over my fifteen carb three o'clock snack. WIN! So there I found my challenge: Thanksgiving dinner in 15 carbohydrates. It followed as such:

~ A huge helping of sugar-free strawberry Jello (FREE)
~ A serving of turkey (FREE)
~ A lot of green beans (FREE)
~ A small portion of mashed potatoes (8-10 carbs)
~ 1/2 piece of lefse, sweetened with Splenda instead of sugar (12-15 carbs)


So I overdid my carbs a little bit, but it was worth it! It was an amazing day to celebrate all of the things we have to be thankful for. Especially this year, I was so thankful for God's provision over my life the last six months that I have had diabetes. There have been many ups and downs,  but I am grateful that through it all, my Heavenly Father continues to show me his paths and get me through tough times.

Last summer, I started writing in a Thankful Journal at the end of every day, expressing gratitude for things in the day that I usually take so for granted. This has really opened my eyes to be aware of how many blessings God puts in our lives. This poses the perfect Thanksgiving question: How often do we take a moment in our busy days to just be still and think about all the gifts God has blessed us with? I certainly don't do it enough. But I can tell you that spending five minutes every night to write what I am thankful for in my day is sometimes the best five minutes of my whole day. When I am upset, crabby, or self-pitying myself, I usually don't want to write down what I'm thankful for. But I will sit down and do it anyway. When I do, my mood is entirely changed. How can it not be? God our Creator is so amazing that I cannot remain upset when I am focusing on His wondrous deeds in my life.

 
On this Thanksgiving weekend, I am looking at my Thankful Journal over the past six months. I will never be able to express how much I love God and am thankful for Him in my life!

No-Noodle Zucchini Lasagna

Okay, I feel like our first reaction to anything with zucchini is a negative one. But it can be substituted into many different recipes to make foods healthier and lower in carbohydrates. Pasta is very high in carbs, but I love to eat lasagna. My sister found this recipe and we tried it. It is actually very good. It doesn't taste identical to regular lasagna, of course, but it is a nice option for a healthier meal filled with energy-giving veggies.

Prep Time: 30 minutes
Cook Time:  1 hour
Servings: 8

Ingredients:
- 2 large zucchini
- 1 Tbsp salt
- 1 pound ground beef
- 1 1/2 tsp ground black pepper
- 1 small green pepper, diced
- 1 onion, diced
- 1 cup tomato paste
- 1 (16 ounce) can tomato sauce
- 1/4 cup red wine
- 2 Tbsp chopped fresh basil
- 1 Tbsp chopped fresh oregano
- Hot water as needed
- 1 egg
- 1 (15 ounce) container low-fat ricotta cheese
- 2 Tbsp chopped fresh parsley
- 1 (16 ounce) package frozen chopped spinach, thawed and drained
- 1 pound fresh mushrooms, sliced
- 8 ounces shredded mozzarella cheese
- 8 ounces grated Parmesan cheese


Directions:
1. Preheat oven to 325 degrees. Grease a deep 9x13 inch baking pan.
2. Slice zucchini lengthwise into very thin slices. Sprinkle slices lightly with salt; set aside to drain in a colander. *
3. To prepare the meat sauce, cook and stir ground beef and black pepper in a large skillet over medium high heat for 5 minutes. Add in green pepper and onion; cook and stir until meat is no longer pink. Stir in tomato paste, tomato sauce, wine, basil, and oregano, adding a small amount of hot water if sauce is too thick. Bring to a boil; reduce heat and simmer sauce for about 20 minutes, stirring frequently.
4. Meanwhile, stir egg, ricotta cheese, and parsley together in a bowl until well combined.
5. To assemble lasagna, spread 1/2 of the meat sauce into the bottom of prepared pan. Than layer 1/2 the zucchini slices, 1/2 the ricotta mixture, all of the spinach, followed by all of the mushrooms, then 1/2 the mozzarella cheese. Repeat by layering the remaining meat sauce, zucchini slices, ricotta mixture, and mozzarella. Spread Parmesan cheese evenly over the top; cover with foil.
6. Bake for 45 minutes. Remove foil; raise oven temperature to 350 degrees, and bake an additional 15 minutes. Let stand for 5 minutes before serving.

Nutrition Information: (Per Serving)
- Calories: 494
- Total Fat: 27.3g
- Cholesterol: 121mg
- Sodium: 2200mg
- Total Carbs: 23.2g
- Dietary Fiber: 5.8g
- Protein: 41.3g

* We found that it was helpful to make sure that you have enough time earlier in the day to dry the zucchini.

Black Forest Cheesecake Delight

This is a recipe that my sister found in the Philadelphia Cream Cheese Cookbook. But she tweaked it a little bit so that it would be more "diabetic approved."






Ingredients:

Crust:
- 1 cup sugar free chocolate wafer cookie crumbs
- 2 tbsp butter (melted)

Cheesecake Part:
- 2 8oz packages cream cheese (1  1/3 less fat, 1 fat free)
- 2/3 cup Stevia (or another sugar substitute)
- 2/3 cup egg whites
- 6 oz semi-sweet chocolate chips (melted)
- 1/4 tsp almond extract

Topping:
- Sugar free Cherry Pie Filling
- Sugar free Whipped Topping

Directions:

Combine sugar free chocolate wafer cookie crumbs and butter. Press onto bottom of a 9 inch spring-form pan. Bake at 350 degrees for 10 minutes.

Combine cream cheese and Stevia on medium speed until well blended. Add egg whites and mix well. Blend in semi-sweet chocolate chips and almond extract. Pour over crust. Bake at 350 degrees for 45 minutes. Loosen from pan, cool before removing. Chill. Top with sugar free cherry pie filling and sugar free whipped topping.

Nutrition Information: (Serves 12)
 Serving is 1 slice:
- Fat: 13 grams
- Carbs: 25.5 grams

Chocolate Chocolate Chip Cookies

It would be the understatement of the year to say that I love chocolate. I ADORE chocolate! However, I am a diabetic, so I have had to do a little extra looking to find cookies with high chocolate content but low carb content. I am proud to say that I have found such a cookie! :) These are so good (whether or not you're diabetic)!

Ingredients:
- 1/2 cup ( 1 stick) butter or margarine, softened
- 1/4 cup sugar
- Sugar substitute equal to 1/2 cup of sugar
- 1 large egg
- 1 teaspoon vanilla extract
- 1 cup flour
- 3 tablespoons cocoa powder
- 1/2 teaspoon baking soda
- 1/8 teaspoon salt
- 2 tablespoons skim milk
- 1/3 cup semi-sweet chocolate chips

Directions:
- Preheat oven to 375°F
- In medium bowl, beat butter, sugar, and sugar substitute until well blended. (That should take about 3 minutes.)
- Add egg and vanilla and beat until combined.
- Sift together flour, cocoa powder, baking soda, and salt.
- Alternately add milk and flour mixture to butte and sugar mixture, beating until well blended between additions.
- Stir in chocolate chips.
- Drop by teaspoonfuls onto ungreased cookie sheet. Press flat.
- Bake 7 to 9 minutes or just until set.
- Remove from cookie sheet to wire rack and cool completely.

Nutrition Information: (Per cookie)                        
- Calories: 50
- Protein: 1 gram
- Fat: 3 gram
- Carbohydrate: 5 gram
- Cholesterol: 5 mg
- Sodium: 50 mg

Exchanges:
- 1 vegetable
- 1/2 fat

Low Glycemic Food List

Shortly after returning home from the hospital after discovering that I had diabetes, I did a lot of research into the disease and important foods to incorporate into my "new" diet. I came across this list of low glycemic foods. These things are helpful to keep in mind for those who are diabetic because it can help improve glucose control. This is because all of these foods take a longer time to digest, so the blood sugar levels rise slower than with other foods.
* This article/list was written by Dominique Brooks in 2010. However, most of the information comes from the American Diabetes Association.


Whole Grains
- Causes blood sugar levels to rise more slowly because they contain significant amounts of fiber
- Pasta and converted rice also have a low glycemic index
- Examples: barley, bulgar, and rolled oats

Foods with Protein
- Beans (Ex: peas and lima beans) are high in fiber and protein
- Lean meats and fish have lower glycemic values

Vegetables
- Most vegetables contain fiber
- Selecting fresh or raw vegetables may offer additional benefits for people with diabetes
- Examples: spinach, turnip greens, zucchini, okra, brussel sprouts, and eggplant

Healthy Fats
- Monounsaturated and omega-3 fats
- When consumed in moderation, these foods offer additional health benefits
- Examples: olive oil, flaxseed oil, fish, and nuts

Dairy Products
- Low-fat or nonfat
- Examples: Skim milk, low-fat yogurt (with or without fruit), low-fat cheeses, sour creams, and cottage cheese

Golden Peanut Butter Cookies

Today I tried this new recipe. These cookies are so good! They don't taste at all like diabetic cookies and they are quite healthy. Enjoy one or two on these nice sunny days!


Ingredients:
- 1 cup whole-wheat pastry flour
- 3/4 cup oat flour
- Sugar substitute equal to 1/4 cup sugar
- 3/4 teaspoon baking soda
- 3/4 teaspoon baking powder
- 2/3 cup peanut butter ( I use all natural Smuckers peanut butter)
- 6 tablespoons margarine or butter
- 3/4 cup light brown sugar ( I used 1/4 cup brown sugar substitute and 1/2 cup regular brown sugar)
- 1/4 cup fat-free egg substitute
- 2 tablespoons pure maple syrup
- 1 teaspoon vanilla extract

  Directions:
- Preheat oven to 350 degrees F.
- Combine the flours, sugar substitute, baking soda, and baking powder in a bowl and stir to mix well. Set aside.
- Combine the peanut butter, butter, and brown sugar in a large bowl and beat with an electric mixer to mix well. Beat in the egg substitute, maple syrup, and vanilla extract. Add the flour mixture to the peanut butter mixture and beat to mix well.

- Shape level teaspoonfuls of the dough into balls and arrange 1-1/2 inches apart on ungreased baking sheets. Flatten each cookie to 1/4 -inch thickness by crisscrossing the tines of a fork. Dip the tines of the fork lightly in sugar between each cookie if desired.
- Bake for 10 to 12 minutes, until the bottoms of the cookies are golden brown. Remove the cookies and let sit for 2 minutes. Transfer the cookies to wire racks to cool completely. Makes 40 cookies.


Nutritional Information: (Per Serving: 1 Serving = 1 Cookie)


- Calories: 77
- Protein: 2 grams
- Sodium 82 mg
- Cholesterol: 0 mg
- Fat: 4 grams
- Saturated Fat: 0.7 grams
- Dietary Fiber: 0.9 grams
- Carbohydrates: 9 grams
- Exchanges: 1/2 Carbohydrate, 1 Fat

" Out of Zion, the perfection of beauty, God shines forth." ~ Psalm 50:2

Eating Right

Eating healthy involves eating natural foods. For diabetics, it is very important to incorporate those natural nutrients into the diet. This is because it can be very helpful in managing your blood glucose levels. Here are some foods that should be in your diet:
*Note: The following information is written by Dr Susan Jewell. I found it extremely helpful in planning meals, so I hope it will be the same for you.

Vegetables and Soy Protein: 

~ Provides body with essential minerals and nutrients to help manage and control blood sugar levels. 

~ Maintains proper bodily functions and biochemical reactions. 

~ Leafy, green vegetables (Ex: spinach, broccoli and brussels sprouts) are excellent sources of potassium and magnesium, low in carbohydrate content, and have few calories. 
~ Soy plant products (tofu, soy milk, tempeh) are natural high grade proteins that can be easily absorbed into the body. 
~ Vegetables and some soy products have a low glycemic index, a beneficial health indicator for diabetes.

Magnesium:
~ Important for the regulation of insulin in the body and controlling blood sugar levels.
~ Diabetic patients should increase their daily intake of magnesium rich foods such as spinach, oats, cashews, whole grains, bananas and green leafy vegetables.

Fruits:~ Provides essential minerals for a healthy body and are low in calorie and carb content.
~ Cranberries, pomegranates, apples, citrus fruits, bananas, papayas, and oranges have high nutritional content and a low glycemic index.

Herbs and Spices:
~ Some possess anti-diabetic properties which can help to manage and reduce some of the symptoms of diabetes.
~ Herbs like garlic can lower blood sugar levels.
~ Cinnamon contains natural active ingredients with insulin-enhancing activities and antioxidant effects.
~ Tumeric and gooseberry can increase the activation of pancreatic cells to increase insulin production.

High Fiber Foods:
~ Can reduce the symptoms of diabetes because it can lower the requirement for insulin in the body and help create a slower release of glucose in the blood.
~ Foods rich in fiber include: chickpeas, oatmeal, beans, barley, and peas.
~ Natural fiber foods like corn and lentils can also help to reduce blood sugar levels.
~ High fiber foods contain chromium, which is important for vital biochemical reactions in the body.