TACO-STYLE LASAGNA

1 lb lean ground beef

1/2 cup chopped green bell pepper

1/2 cup chopped onion

2/3 cup water

1 pkg taco seasoning mix

1 can (15-oz) black beans, rinsed and drained

1 can (14 1/2-oz) Mexican-style diced tomatoes, do not drain

6 (8″) flour tortillas

1 can (16-oz) refried beans

3 cups (12-oz pkg) shredded Mexican cheese blend

In a large skillet, cook the beef, pepper, and onion over medium heat until meat is no longer pink; drain well and rinse with hot water.  Return to skillet, add water and taco seasoning mix; bring to a boil.  Reduce heat; simmer uncovered for two minutes.  Stir in the black beans and tomatoes.  Simmer, uncovered, for 10 minutes.

Grease a 13 x 9 x 2-inch baking dish or pan.  Place two tortillas in greased pan and spread half of the refried beans and beef mixture over the tortillas.  Sprinkle 1 cup of cheese over beef mixture.  Repeat layers.  Top with remaining tortillas and cheese.  Cover and bake at 350 degrees for 25 to 30 minutes or until bubbly and cheese is melted.  Before serving, top each serving with some shredded lettuce and diced tomatoes, if desired, to bring some salad into the meal.

9 servings

SOUTHWESTERN SKILLET CORN

1 med red bell pepper, chopped

1 tbsp finely chopped seeded jalapeno pepper

1 tbsp butter

1 1/2 tsp ground cumin

1 (1 lb) pkg frozen corn, thawed

1/3 cup minced fresh cilantro (parsley may be substituted)

In a large nonstick skillet, saute pepper and jalapeno in butter until they are tender.  Add cumin, cook another half a minute.  Add corn and cilantro; saute another 2 to 3 minutes or until heated through.

3/4 cup = 138 calories, 26 g carbs, 6 g protein

Note:  Be careful when handling jalapenos.  Wear gloves and do not touch your eyes or face.

TANGY LEMONADE PIE

1 pkg (.3 oz) sugar-free lemon gelatin

1 pkg (8 oz) reduced-fat cream cheese, cubed

1 3/4 tsp sugar-free lemonade drink mix

1 (8 oz) reduced fat graham cracker crust

6 tbsp sugar-free frozen whipped topping, thawed

Prepare gelatin according to package directions.  Refrigerate until almost set.  Transfer gelatin to a blender or food processor.  Add the cream cheese and lemonade mix; cover and process until smooth.  Pour into the crust.  Refrigerate overnight.  Serve with whipped topping.

Enjoy!

It is not a sin for the diabetics to indulge in restaurant food once in a while. However, you need to take special care about certain kinds of things when it comes to eating food. Here are certain things you need to keep in mind.

a) Keep a check on your portion sizes

Most restaurants tend to use large portions. However, for diabetics the diet plan is based on a moderate portion size. In case, the restaurant you have chosen offers meals in many sizes, make sure that you choose the smallest portion. You may also get a bit creative.

Start ordering a lunch sized entrée for dinner or even a baby sized meal. You may even consider sharing your meals with a partner or even request for a take home container.

It would be a wise decision to ask the server to put half of the meal you have ordered, into a take-home container prior to it is served to you. This will help you have a moderate sized meal.

b) Make substitutions

Never ever settle for whatever comes in your way. Try to choose a diabetes friendly salad or a fruit bowl instead of fries. Fat-free or low-fat salad dressing is the best as compared to fries or finger chips served along with the sandwich or a certain meal.

Try ordering for salsa with burrito and not shredded cheese or sour cream. The dressings on the salad should be fat-free mayonnaise or barbecue sauce instead of ketchup or mustard. Several extras ordered with a sandwich or meal such as bacon bits, fried chips or croutons can destroy your nutrition plan. These foods tend to increase calorie as well as carbohydrate count.

You may also go for several healthy additions such as salsa, fat free mayonnaise, fat-free salad dressing or barbecue sauce. Try to enjoy up to three small serving of food. This way, you don’t require adjusting your meal plan.

c) Have a chat with the chef

This will help you a lot in having the most nutritious food that’s required for a diabetic. Ask the chef if he can provide you with some low cholesterol eggs, skinless chicken or whole grain bread.

The pizza you order should have a thin crust and consists of a lot of vegetables. All you require to do is to opt for a healthier plan in order to stay committed to your diabetes meal plan.

d) Keep tabs on what you drink

If you are having a large glass of soda, then you surely are going to overload your body with about hundreds of calories. Don’t opt for shakes and ice cream as they have a lot of calories and saturated fat.

Ordering for a diet soda will be the right choice. You can even go for sugar free iced tea, mineral water or sparkling water. If your diabetes is under control, an occasional alcoholic drink is perfectly fine.

However, if your blood sugar levels are high, alcohol will add to empty calories to your meals. It can even aggravate complications such as eye disease or nerve damage. If you must drink alcohol, light beer and dry wines consists of fewer calories as compared to other alcoholic drinks. Sugar free mixed drinks are great options such as seltzer, club soda, diet soda or diet tonic.

e) Eat on time

Eating at same time will help you maintain steady blood sugar levels.

If you make your own meal plan for diabetes, you’re far more likely to be able to follow it successfully. Provided you select them properly, the diet can be comprised of numerous foods that you enjoy. However, making a plan is not all you need to do. Don’t allow yourself to find ways to mentally back out of the meal plan by trying to find the perfect amount of time in your day to eat.

Sticking to a sugar diabetes meal plan carries with it a number of advantages. You can improve both your blood pressure and cholesterol levels. The most important factor to your diabetes, your blood sugar levels, will also be better maintained with a sugar diabetes meal plan.

As an additional benefit, you may shed some pounds by adhering to a well-designed diabetic meal plan. Due to the fact that overweight people often suffer from sugar diabetes, it is important to eat a nutritious diet so you can avoid gaining extra pounds. If you include foods you love to eat, rather than those you don’t, in your sugar diabetes meal plan, you will be more likely to eat healthy. You will reap the rewards of your efforts by losing the extra weight and helping to take good care of your body.

To set up an efficient meal plan for sugar diabetes, you need to count your intake of calories, as well as the carbohydrates that you consume. Review the food pyramid guides or exchange lists to determine how much food you should eat from each of the food groups. By taking these steps toward preparing a reasonable sugar diabetes meal plan, you can help control your sugar diabetes, improve your long term health, and create a sense of well being.

SWEET AND SOUR POT ROAST

3 1/2 lb chuck roast

2 tbsp canola oil

2 onions, quartered

1 bay leaf

1 tsp salt

1/2 cup water

1 tbsp Splenda Brown Sugar Blend

1/4 cup catsup

2 tsp vinegar

In a Dutch Oven Pot brown meat in canola oil.  Add all the remaining ingredients.  Add lid to the pot and simmer the mixture for at least 1 hour and a half to 2 hours.

GLAZED CARROTS with ONIONS

3 beef bouillon cubes

6 medium carrots, quartered

boiling water

4 medium onions, sliced

1/4 cup butter

1 tbsp Splenda granular

2 tbsp chopped parsley

In a large saucepan combine two of the bouillon cubes with the carrots.  Add enough boiling water to cover the carrots; stir to dissolve the bouillon.  Cover pan and cook for 10 minutes.  Add the onions and cook another six minutes or until carrots are just tender; drain.

In a large skillet, melt the butter over medium heat.  Add the third bouillon cube and the Splenda.  Stir until the bouillon is dissolved.  Add the carrot and onion mixture.  Cook, stirring frequently, until the carrots and onions are golden and glazed.  Sprinkle with the chopped parsley just before serving.

Note:  This recipe can also be made with chicken bouillon.

DELISH BERRY CRISP

1 cup old-fashion or quick cooking oats

1 cup all-purpose flour

1 tbsp Splenda granular

1 1/4 tsp cinnamon

1/2 tsp ground nutmeg

1/4 cup firmly packed Splenda Brown Sugar Blend

1 stick unsalted butter, softened

5 cups fresh berries ie blackberries, raspberries, blueberries, pitted cherries, or a combination of more than one.

Preheat oven to 350 degrees.  Spray a 9 x 13-inch pan with nonstick cooking spray.

In a large bowl, mix together oats, flour, Splenda, cinnamon and nutmeg.  Add brown sugar blend and mix; break up any lumps with the back of your spoon.  Add butter, distributing through the oat mixture,  using your clean hands is the best way, until crumbly.  Place the berries in the bottom of the prepared baking pan.  Scatter the oat mixture over the top of the berries.  Be sure to cover the berries evenly.  Bake at 350 degrees for about 40 minutes until the juices begin to bubble around the edges.  The topping should be lightly browned and crisp.

Note:  This crisp is really good served warm with vanilla sugar-free ice cream!

Enjoy!

the idea that you must utterly avoid sugar in your diabetes meal plans is one of the biggest misapprehensions in diabetes management.

The diabetes meal plans is designed to be healthy for diabetics and is reduced carbohydrate, reduced fat, and reduced sodium. An important part of the well working diabetes meal plan is to follow a healthy diabetic diet, reducing any farther problems like stroke or coronary disease.

The diabetes meal plans is not much different to the way everybody should eat. In reality, a meal plan for diabetes is a guide to the way the general public should eat. The focus of the diabetes meal plans is healthful meals focused on whole foods like grains, lean proteins and healthy fats with the inclusion of herbs and spices like cinnamon, to provide delectable taste and added health benefits.

Which diabetes meal plans is right for you? There’s no one meal plan for diabetes that works for everybody ; much of it actually is primarily based on age, sex, activity level, weight, and food preferences. There are several paths to help keep a meal plan for diabetes ; some are food pyramids, food classification, exchange lists and carbohydrate counting.

With planning, you can follow your guide for diabetes when you eat at eateries. If you’re showing signs of diabetes and experiencing signs of this illness, then you need to follow a diabetes meal plans. A structured diabetes meal plans is a very important part of your diabetes control as is spotting when you need to drink or eat in order to balance the effects of tablets or insulin on your blood glucose level.

The diabetic food pyramid is much like the more recognizable regular food pyramid with the primary difference being it helps diabetics avoid eating excess sugar. Because it is directed for use by those with diabetes it is fully supported by the American Dietetic Association and the American Diabetes Association.

The diabetic food pyramid is a diagrammatic representation of the types of foods a diabetic should eat. The diagram is in the shape of a pyramid divided into six sections. The sections at the bottom are biggest, indicating that these types of foods should be eaten the most. As the pyramid moves to the tip, the sections get smaller until the tip is the smallest, and indicates that these types of foods should be eaten the least.

With food labels, it all comes down to the nutrition facts. This is where you should start to get an idea of a diabetic food pyramid. It’s that list of nutrition information found on the package of foods sold in the grocery store. Reading food labels can help you make wise choices about the foods you buy. The labels will tell you what ingredients were used, the amount of calories, and other pertinent information essential to a diabetes patient.

Whole grains and some varieties of starchy food can be extremely beneficial for you. While it is never desirable to overdo the starch bit, it can be of tremendous use when consumed in moderation, as it contains the most-needed, energy-generating carbohydrates. Hence the pyramid’s base should include foods such as pasta, bread, rice and cereal. Apart from that, you could include a serving of peas, black-eyes peas, potatoes, dry beans and corn.

The largest group on the diabetic food pyramid is the grains, starchy vegetables and beans group, and is located on the very bottom of the pyramid. The smallest group is the fats, alcohol and sweets group, and is located at the top of the pyramid. The larger, lower groups require more servings per day, and the smaller, higher groups require significantly less. You should eat as very little from the fats, alcohol and sweets group as you possible can, as the foods that fit into that category are poor choices for a healthy eating plan.

Dietary glucose (sugar) is something all diabetics need to manage closely. The perception that they cannot eat sugar is not completely true but it is something that most diabetics avoid. The severity of their diabetes determines if and how much sugar they can eat from time to time. The diabetic pyramid shows those with this condition which foods to eat and in what amounts to help control blood sugar levels.

Since both type 1 and type 2 diabetes are major health issues it is important to consult you doctor before starting any new diet or exercise plan. Your doctor can get you started in the right direction and recommend a dietician who specializes in the type 2 diabetic diet. The dietician can help taylor a customized diabetic meal plan to your specific needs. There will be foods that are for the most part off limits but in most cases moderation is the key to combating this disease and the health issues it is directly responsible for.

Probably the biggest dietary change for the type 2 diabetic is cutting sugar and simple carbohydrates out of their diet. Sodas, candy, and baked goods are to be avoided because they pose the greatest threat to the diabetic; hyperglycemia otherwise known as high blood sugar.

Instead of the empty calories to be found in high sugar and processed foods you should eat a diet of nutrient rich foods that provide the necessary health benefits that only they can provide. Fruits, vegetables, and protein from lean meats and nuts are a good place to start with a type 2 diabetic diet. These foods and others provide a good mix of nutrients including complex carbohydrates which provide you with a steady supply of energy throughout the day and keep your blood sugar levels consistent.

The other important aspect of the diet for those with type 2 diabetes is how often you eat during the day. Instead of eating two or three big meals you need to be eating five or six smaller meals throughout the day. This helps avoid the big blood sugar spikes that are associated with eating big meals. Eating smaller meals will keep you blood sugars at a steady level which is easier to control.

Step 2 in properly controlling the effects of your diabetes is a regular exercise routine. Any type of exercise is a good thing and if you do nothing more then go for regular walks you are off to a good start. As you progress and your health improves and your diabetes comes under control you can add to your routine if you wish. Join a gym, go for bike rides, yoga, aerobics, or any other physical activity you enjoy are all good ways to add variety to your program.

The complications caused by type 2 diabetes can be easily managed and avoided by following a sensible type 2 diabetic diet plan and exercise program. By making these simple lifestyle changes and staying healthy you can control your diabetes and live your life to the fullest.

About 4 percent of all pregnant women will be afflicted with gestational diabetes but it usually goes away after the baby is born. Left untreated this form of diabetes can pose a dangerous risk to both the mother and unborn baby. The biggest risk is caused by excessive sugar that crosses the placenta to the baby. Insulin on the other hand does not cross this barrier.

High blood sugar levels in the mother means the same for the baby. The developing baby’s pancreas compensates for this by producing more insulin to remove the excess sugar from its blood stream. The sugar is stored away as fat which leads to macrosomia, also known as fat baby syndrome.

Babies born with macrosomia can have a whole host of health issues, some of which can be life threatening. Because babies born with this condition tend to be larger then normal they are most often require a cesarean birth. If they are born naturally they can damage their shoulders because they are too large for the birth canal. They can also be born with extremely low blood sugar levels and their respiratory system may not be fully developed, causing breathing problems.

To prevent gestational diabetes baby risks every woman should be tested during the second trimester of their pregnancy. If they are found to be suffering from this condition treatment and control needs to be started quickly. In most cases it can be controlled through gestational diabetes meal planning and exercise but in more extreme cases medical intervention may be necessary including daily insulin injections.

GLAZED CHICKEN STIR FRY

1 tsp dill weed

1/2 tsp salt

1/4 tsp pepper

1 lb boneless skinless chicken breasts, cut into 1/2-inch strips

3 ribs of celery, thin sliced

3 medium carrots, thin sliced

1 tbsp canola or extra virgin olive oil

4 tsp cornstarch

1 tsp chicken bouillon granules

1 cup no-sugar-add apple juice

In a bowl, combine the dill, salt and pepper; add chicken and toss to coat.  Place oil in a large nonstick skillet or wok; add chicken, celery, and carrots.  Stir-fry until the chicken is thoroughly cooked and the vegetables are tender.  In a small bowl, combine the cornstarch, bouillon and apple juice until smooth.  Stir mixture into skillet with chicken and vegetables.  Bring to a boil; cook and stir for two minutes or until thickened.

Yields 4 servings of 228 calories, 15 g carbs, and 26 g protein per serving.

SPINACH CASSEROLE

1 boxed package frozen chopped spinach

1/2 cup low-fat sour cream

1 envelope dry onion soup mix

1/2 cup shredded low-fat mozzalla cheese

1/2 cup shredded low-fat cheddar cheese

Preheat oven to 350 degrees.

Cook spinach according to package directions.  Mix spinach, sour cream and soup mix together.  Pour into a casserole dish that has been sprayed lightly with non-stick cooking spray.  Sprinkle cheeses over top.  Bake 30-40 minutes until heated through and cheese is melted.

COCONUT RICE PUDDING WITH FRESH BERRIES

1 cup instant brown rice

3 cup water

6 tbsp nonfat dry milk powder

4 tsp honey or 2 tsp Splenda granular

1/2 tsp coconut extract

grated coconut for garnish

2 cups fresh berries of your choice

In a microwave-safe bowl combine rice and water.  Stir to blend.  Cover bowl with plastic wrap and cut a small slit in center to vent.  Microwave on high 6 to 7 minutes.  Reduce the heat to medium and cook 3 to 6 minutes longer until rice is almost tender.  Remove bowl from microwave and allow to sit for 5 minutes or until the rice has softened.  Carefully, to prevent burns, remove the plastic wrap.  Stir the milk, honey and coconut extract into the rice.  Gently fold in the fresh berries.

Yield: 4 servings.

Enjoy!