Friday, October 29, 2010

Apple and Onion Beef Pot Roast 6 hours

This recipe makes one of the best gravies I've ever tasted!


  • 1 (3 pound) boneless beef sirloin tip roast, cut in half
  • 1 cup water
  • 1 teaspoon seasoned salt
  • 1/2 teaspoon reduced sodium soy sauce
  • 1/2 teaspoon Worcestershire sauce
  • 1/4 teaspoon garlic powder
  • 1 large tart apple, quartered
  • 1 large onion, sliced
  • 2 tablespoons cornstarch
  • 2 tablespoons cold water
  • 1/8 teaspoon browning sauce


  1. In a large nonstick skillet coated with nonstick cooking spray, brown roast on all sides. Transfer to a 5-qt. slow cooker. Add water to the skillet, stirring to loosen any browned bits; pour over roast. Sprinkle with seasoned salt, soy sauce, Worcestershire sauce and garlic powder. Top with apple and onion. Cover and cook on low for 5-6 hours or until the meat is tender.
  2. Remove roast and onion; let stand for 15 minutes before slicing. Strain cooking liquid into a saucepan, discarding apple. Bring liquid to a boil; cook until reduced to 2 cups, about 15 minutes. Combine cornstarch and cold water until smooth; stir in browning sauce. Stir into cooking liquid. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve over beef and onion.


Nutritional Analysis: One serving (3 ounces cooked beef with 3 tablespoons gravy) equals 173 calories, 6 g fat (2 g saturated fat), 69 mg cholesterol, 262 mg sodium, 4 g carbohydrate, trace fiber, 25 g protein. Diabetic Exchanges: 3 lean meat.

Saturday, October 23, 2010

Clean Eating Cherry Pecan Lara Bars

Clean Eating Cherry Pecan Lara Bars
(Makes 4 bars)


1/2 cup date – pitted
1/2 cup dried cherries – no sugar added
1 cup pecans
1/2 tsp. cinnamon


Step 1 – Place all ingredients in the processor, and blend until it becomes a ball like the one above.

Step 2 – Place on plastic wrap on a flat work surface.

Step 3 – Wrap plastic around the “dough”.

Step 4 – Roll and shape.

Step 5 – At this point, you can place the whole thing in the fridge for 24 hours. But I recommend the freezer. The dough is very sticky and soft, so a few hours in the freezer would do it some good.

You could also put a few extra nuts in the processor and roll your bars in the nuts as a last step to avoid getting your fingers sticky when you pick it up.

But ultimately, that’s it! And man, are they G.O.O.D.!

Eat and Enjoy!

Munchkin Helpers:

If you have little ones, here’s how they can help (With close supervision, of course).

Let the little ones put the ingredients into the processor, and once the lid is secure, let them turn on the processor and watch it go! They can help roll the bars as well.

Nutritional Content
1 serving = 1 bar

Calories: 421
Total Fat: 820 gm
Saturated Fats: 2 gm
Trans Fats: 0 gm
Cholesterol: 0 gm
Sodium: 1 mg
Carbohydrates: 65 gm
Dietary fiber: 8 gm
Sugars: 51 gm
Protein: 4 gm
Estimated Glycemic Load: 33


Garam Masala Chicken with Roasted Vegetables

This has out of this world flavor!!



In a small bowl, mix together 1/4 cup oil, garam masala, ginger, garlic, and 1 tablespoon salt. Place chicken in a large baking dish or plastic bag, loosen the skin from the breast and legs of the chicken and, using your hands, spread a good part of the mixture underneath. Rub the remaining mixture inside the chicken cavity and over the skin. Tie the legs together with kitchen twine. Loosely cover, refrigerate, and let marinate 30 minutes or up to 12 hours.

Arrange the rack in the center of the oven and heat oven to 400 degrees F.

Remove chicken from marinade, let any excess drip off, and reserve marinade. Let chicken sit at room temperature while oven warms up, about 30 minutes.

When the oven is heated, place potatoes, squash, and onions in bottom of a roasting pan, drizzle with any remaining marinade, remaining 1/4 cup oil, remaining 1 tablespoon salt, and season well freshly ground black pepper. Toss to coat. Place chicken, breast side up, on top of vegetables and roast until skin becomes brown and vegetables are starting to get tender, about 1 hour. Brush yogurt on chicken and continue roasting until chicken is well browned, juices run clear when inner thigh is pierced with a knife, legs move easily in the joint, and a meat thermometer inserted into the thickest portion of the thigh registers160 to 165 degrees F on an instant-read thermometer, about another 40 to 50 minutes. Let chicken rest at least 10 to 15 minutes before serving.


David's Masala spice (approximate measurements)

4 tbsp curry powder

1 tbsp cinnamon

1 tsp ginger

1 tsp pepper

1/2 tsp chili powder

1/2 tsp oriental 5 spice mix

1/2 tsp nutmeg

1/2 tsp cloves

1/2 tsp orange peel

Garam Masala Spice

250gms.Coriander Seeds(Dhaney/Sookha Dhaniya)
100gms.Dry Red Chillies(Kashmiri/Bedgi/Resham Patti)
100gms.Dry Coconut shredded
50gms.Fennel Seeds(Badishep/Saunf/Suva)
50gms.Cumin Seeds(Jeera)
50gms.Cinnamon Bark(Dalchini/Taj)
1whole Nutmeg grated
25gms.Asafoetida Chunks(Hing Khada/Sabut Hing)
25gms.Black Pepper Corns(Kali Miri/Kali Mirch)
20gms.Carraway Seeds(Shahijeera/Kalajeera)
20gms.Bay Leaves(Tamal Patra/Tej Patta)
20gms.Green Cardamom(Hirvi Velchi/Hari Ilaichi)
20gms.Cassia Buds(Nagkesar/Cobra's Saffron)
20gms.White Poppy Seeds(Khuskhus/Posto)
20gms.Star Anise(Badayan/Badal Phool)
20gms.Turmeric Root(Halkund/Haldi Gaanth)

  • Servings Per Recipe: 75
  • Amount Per Serving
  • Calories: 41.2
  • Total Fat: 1.7 g
  • Cholesterol: 0.0 mg
  • Sodium: 6.6 mg
  • Total Carbs: 7.4 g
  • Dietary Fiber: 4.2 g
  • Protein: 1.6 g


Wednesday, October 20, 2010

Selecting Savorty Squash

Selecting Savory Squash

With this guide, choosing the proper squash for your recipe will be as easy as (pumpkin) pie.

Acorn, also known as Danish, Des Moines or Table Queen. This acorn-shaped squash is dark green with some orange spots when mature. Tender orange flesh with a large seed cavity make it ideal for stuffing or it can be sliced in "rings."

Buttercup, sometimes called Turban, is fairly easy to identify with its creamy white top and dark green, striped, squat body. The orange flesh is said to be among the sweetest in the squash family.

Butternut, a large, rather pink, smooth-skinned squash shaped like a huge peanut. The flesh is yellow-orange and makes a beautiful soup. Butternut squash can sometimes be found pre-cut and wrapped in cellophane in the supermarket produce section.

Calabaza, also called Cuban squash or West Indian pumpkin, has a smooth skin that can range from green to buff to orange, and be speckled or striated. The flesh is sweet, moist and bright orange, making it perfect for nearly any recipe, although it's best when cooked or pureed with other foods and not served alone.

Delicata, sometimes known as Sweet Potato squash, is a small, oval squash with pale green and ivory striped skin. Perfect when baked and served simply with butter, or it is excellent in puddings and pies because of its sweet flesh.

Gold Nugget, resembles a small golden pumpkin and has orange flesh and a nutty flavor when fully mature. Very hard and difficult to halve, it's best baked or steamed whole.

Hubbard, available in blue (dusty green) and golden (orange) is often sold cut up, because it is so large and its shell is extremely hard. Once you get past the exterior though, it's a very versatile squash.

Spaghetti squash is a mild variety that, when cooked, can be separated into spaghetti-like strands. It is oval-shaped and pale yellow in color. Its bland flavor makes it suitable for saucing.

Sweet Dumpling is a flavorful little round squash, usually ivory in color with green stripes. Baked or steamed, they make a beautiful single-serving presentation, especially when stuffed with additional vegetables.


Monday, October 18, 2010

Cheddar Cauliflower Soup

I substituted low-sodium chicken broth for the water, only used 1 c. cheddar, doubled the salt/pepper/bay leaves. Added paprika, cayenne and nutmeg and low-fat, organic turkey bacon which I crumbled and blended into the soup at the end.

8 servings, 1 cup each

Active Time: 35 minutes

Total Time: 35 minutes


  • 2 tablespoons extra-virgin olive oil
  • 2 large leeks, white and light green parts only, thinly sliced and rinsed
  • 4 cups chopped cauliflower florets (from 1 medium head)
  • 2 1/2 cups low-fat milk, divided
  • 2 cups water
  • 1 bay leaf
  • 1 teaspoon salt
  • 1/2 teaspoon white or black pepper
  • 3 tablespoons all-purpose flour
  • 1 1/2 cups extra-sharp Cheddar cheese
  • 1 tablespoon lemon juice


  1. Heat oil in a large saucepan over medium heat. Add leeks and cook, stirring, until very soft, about 5 minutes. Add cauliflower, 2 cups milk, water, bay leaf, salt and pepper. Bring to a boil over medium-high heat, stirring often. Reduce heat to a simmer, cover and cook, stirring occasionally, until the cauliflower is soft, about 8 minutes.
  2. Meanwhile, whisk the remaining 1/2 cup milk and flour in a small bowl. When the cauliflower is soft, remove the bay leaf and stir in the milk mixture. Cook over medium-high heat, stirring, until the soup has thickened slightly, about 2 minutes more. Remove from the heat. Stir in cheese and lemon juice.


Per serving: 186 calories; 11 g fat (5 g sat, 3 g mono); 27 mg cholesterol; 0 g added sugars; 10 g protein; 2 g fiber; 488 mg sodium; 198 mg potassium.

Nutrition Bonus: Vitamin C (45% daily value), Calcium (27% dv), Vitamin A (15% dv).

1 Carbohydrate Serving

Exchanges: 1 vegetable, 1/2 low-fat milk, 1 high-fat meat

Oatmeal Superb

  • 4 cups water
  • 2 cups old-fashioned oats
  • 1/4 cup chopped dried apricots
  • 1/4 cup dried cherries, chopped
  • 1/2 teaspoon salt
  • 3 tablespoons brown sugar ( I leave out)
  • 2 tablespoons butter ( I don't use for my dietary needs)
  • 1 cup fresh or frozen unsweetened raspberries, thawed
  • 1/4 cup sugar ( I leave the sugar out for my dietary needs or use Stevia)
In a large saucepan over medium heat, bring water to a boil. Add the oats, apricots, cherries and salt; cook and stir for 5 minutes. Remove from the heat; stir in brown sugar and raspberries. Cover and allow to sit for 2-3 minutes.

Adapted for my needs from this recipe:

Saturday, October 16, 2010

Chicken & Veggies w/ Herbs


* 8 ounces mushrooms, halved
* 1 cup frozen pearl onions
* 1/2 cup chicken broth
* 1/4 cup dry red wine
* 2 tablespoons tomato paste
* 1/2 teaspoon garlic salt
* 1/2 teaspoon dried rosemary, crushed
* 1/2 teaspoon dried thyme, crushed
* 1/4 teaspoon ground black pepper
* 1 bay leaf
* 4 skinless breast instead to lower the fat level
* Chicken broth (optional)
* 1/4 cup chicken broth
* 2 tablespoons all-purpose flour (I use a gluten-free flour for my needs)
* Hot cooked mashed potatoes (optional)
* Fresh parsley sprigs (optional)


1. In a 5-1/2- or 6-quart slow cooker, combine mushrooms and pearl onions. Stir in the 1/2 cup broth, the wine, tomato paste, garlic salt, rosemary, thyme, pepper, and bay leaf. Add chicken legs to cooker.

2. Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3-1/2 to 4 hours.

3. Using a slotted spoon, transfer chicken and vegetables to a serving platter. Discard bay leaf. Cover chicken and vegetables and keep warm.

4. For sauce: Skim fat from cooking liquid. Measure 2 cups of the cooking liquid, adding additional chicken broth, if necessary, to equal 2 cups total liquid. Transfer liquid to a medium saucepan. In a small bowl, stir the 1/4 cup broth into the flour; stir into liquid in saucepan. Cook and stir until thickened and bubbly; cook and stir for 1 minute more. Spoon some of the sauce over chicken. Pass remaining sauce. If desired, serve with mashed potatoes and garnish with parsley. Makes 4 servings.
Nutrition Facts

* Calories304,
* Total Fat (g)9,
* Saturated Fat (g)2,
* Cholesterol (mg)159,
* Sodium (mg)548,
* Carbohydrate (g)9,
* Fiber (g)1,
* Protein (g)43,
* Percent Daily Values are based on a 2,000 calorie diet

Creamy, Fruity Slow Cooker Oatmeal 6-8 hours

Creamy, Fruity Slow Cooker Oatmeal

4 servings

2 cups steel cut oats (work best, the rest cook too fast and you end up with a mess
5 cups water, or 2 cups milk and 3 cups water, or 5 cups fruit juice, or any combination you prefer
cinnamon (optional)
dried fruits, dates, raisins, cranberries, nuts coconut, etc. (optional)
1/2 cup bran or wheat germ (optional)

Put the oats and the water, along with anything else you want to add to the mix in the crock pot, turn on to low, and go to bed.

In the morning serve it with milk, cream, syrup, more butter, brown sugar, or whatever your family likes.

You can add the fruit in the morning if you like them a little chewier. You can also use canned crushed pineapple and the juice when you mix all the ingredients in the evening. Just dump the can of pineapple into a large measuring bowl (like the glass measuring bowl from Pampered Chef) and add enough water to make 6 cups.


Saturday, October 9, 2010

Stink Bug Killer

For killing stink bugs, I was given a recipe of 1/4 cup Borax soap, 1/4 cup blue Dawn dish soap, and 22 oz water

A Side Note About Nutritional Info

Many of the recipes on this site are recipes that I have collected over the years from many sources - friends, listserves, my own concoctions, etc. Where available, I list the sources.

When nutritional information is available, I tag the recipe accordingly. The same applies to diabetic exchange information. Crockpot recipes will feature the cooking time in the recipe title. If none of this information is tagged, it means I do not have the information.

Blue Cheese and Cheddar Scalloped Potatoes


In a pinch, I nabbed this recipe off the internet and made them to go along with grilled chicken last Sunday. I’m a HUGE fan of cheesy, creamy potatoes, but wanted a recipe that didn’t call for any condensed soups.

If you want to know what these potatoes tasted like, after taking two or three bites, my husband mumbled something like this, “Wow, these taste like they are right out of a dutch oven.” And that’s high praise considering my husband could subsist on dutch oven potatoes (and sweet and sour chicken) for the rest of his life.

The flavor and browning of the potatoes is helped along by a well-seasoned cast iron skillet. I have one hiding in the depths of my cupboards and am always so glad I keep hanging on to it when I use a recipe like this. (If you don’t have one, a) consider saving up for one and b) in the meantime, use an ovenproof skillet.)

The potatoes were perfectly tender without being soggy, the flavors of the garlic and onion were delicious and the cheese and cream bubbled and blended magnificently. I threw in some blue cheese because I happen to have an ongoing love affair with blue cheese and it took these potatoes over the top. Seriously, Over The Top. I tossed my grilled chicken to my 3-year old and dove in to the potatoes as my main course.

Blue Cheese and Cheddar Scalloped Potatoes

Serves 4

1 tablespoon butter
1 1/4 pounds russet or yukon gold potatoes, peeled and sliced 1/8-inch thick (I used the side of my box grater that has long lines to grate on)
1/2 medium onion, minced
2 cloves garlic, minced
1 teaspoon dried thyme
1/2 cup chicken broth
1/2 cup heavy cream
1 bay leaf
1 cup grated sharp cheddar cheese
1/4 cup crumbled blue cheese (or more to taste)
Salt and pepper

Preheat the oven to 425 degrees. Heat a large cast iron skillet over medium-high heat. Add the butter. When melted, add the onion, cook for 2-3 minutes until translucent and beginning to lightly brown.

Toss in the garlic and thyme and cook for 30 seconds, until fragrant. Add a pinch of salt and pepper. Dump in the potatoes, chicken broth, cream and bay leaf. Bring to a simmer and then cover, reduce the heat to medium-low and cook for about 10 minutes.

Remove the cover, sprinkle the cheese on top, and place the iron skillet in the oven. Cook for 15 minutes or until the cheese is bubbling and slightly browned. Let rest for 5-10 mintues before serving. Season with salt and pepper to taste.

Recipe Source: adapted from Serious Eats

Perfect Crockpot Potatoes 8-9 hours





Prep Time: 10 mins

Total Time: 1/2 day

  1. Line crock pot with aluminum foil, leaving enough to overlap potatoes when finished.
  2. Layer half of the bacon, onions, potatoes and cheese in crock pot.
  3. Season with salt and pepper and a dot of butter.
  4. Repeat layers of bacon, onions, potatoes and cheese.
  5. Dot with butter.
  6. Overlap with remaining foil.
  7. Cover and cook on LOW setting for 8 to 9 hours.

Perfect Crock Pot Potatoes

Serving Size: 1 (244 g)

Servings Per Recipe: 6

Amount Per Serving
% Daily Value
Calories 379.4
Calories from Fat 185
Total Fat 20.5 g
Saturated Fat 10.6 g
Monounsaturated Fat 7.0 g
Polyunsaturated Fat 1.3 g
Trans Fat 0.0 g
Cholesterol 60.5 mg
Sodium 681.3 mg
Potassium 794.5 mg
Magnesium 53.1 mg
Total Carbohydrate 29.2 g
Dietary Fiber 3.6 g
Sugars 2.8 g
Protein 19.6 g

Roasted Asparagus


Yield: 4 servings
Source: "Italian Diabetic Meals in 30 Minutes - Or Less!"


- 20 medium-width asparagus spears
- 2 teaspoons olive oil
- 2 teaspoons lemon juice
- Salt and pepper to taste
- 2 garlic cloves, very finely minced


Preheat the oven to 450 degrees F.

Place the asparagus spears side by side in a single
layer on a baking sheet lined with parchment paper
or aluminum foil sprayed with cooking spray.

Combine the remaining ingredients
and sprinkle them over the asparagus.

Roast the asparagus for 10 minutes
until cooked through but crisp.

Nutritional Information Per Serving (5 spears):
Calories: 41, Fat: 3 g, Cholesterol: 0 mg, Sodium: 9 mg,
Carbohydrate: 4 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 2 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat

Friday, October 1, 2010

Sloppy JoePizza

Sloppy Joe Pizza Recipe

Sloppy Joe Pizza Recipe

If your kids like sloppy joes, they'll love this pizza. Brenda Rohlman of Kingman, Kansas came up with the six-ingredient recipe that's easy to assemble.

  • 16 Servings
  • Prep/Total Time: 25 min.


  • 2 tubes (13.8 ounces each) refrigerated pizza crust
  • 1 pound ground beef
  • 1 can (15-1/2 ounces) sloppy joe sauce
  • 2 cups (8 ounces) shredded part-skim mozzarella cheese
  • 1 cup (4 ounces) shredded cheddar cheese
  • 1/2 cup grated Parmesan cheese


  • Unroll pizza dough; place on two greased 12-in. pizza pans. Bake at 425° for 6-7 minutes or until golden brown.
  • In a large skillet, cook beef over medium heat until no longer pink; drain. Add sloppy joe sauce. Spread over crusts. Sprinkle with cheeses. Bake at 425° for 6-8 minutes or until cheese is melted. Yield: 2 pizzas (8 slices each).