Saturday, May 29, 2010


Choices of Blueberries, Blackberries, Raspberries and Strawberries, are abundant at the markets.  It just makes my mouth water naming them.  This is a healthier option for a early summer dessert that will make the whole family happy.   The ease of preparation helps too!


4-5 Cups Berries of your choice.  Today I used all blackberries.  You also can mix varieties for a delicious crisp.
1 1/2 Cups Splenda
2 Cups Whole Wheat Pastry Flour (if you have just whole wheat flour it will do just fine)
2 whole eggs beaten or equivalent amount of egg beaters
1 tsp. baking powder
Cinnamon (if desired)
2 T margarine made with canola oil, melted

Wash and drain berries, place in 4 qt baking dish
If desired, sprinkle with cinnamon

Mix Splenda, flour and baking powder together.
Add beaten eggs and mix until eggs are incorporated and mixture looks like large crumbs.

Sprinkle mixture evenly on top of the berries.   Drizzle the melted margarine over the top.

Bake at 375 F  for 40 minutes or until top is deep golden brown.  The berry crisp is delicious warm or completely cooled.

Practice portion control!  1 cup per serving.

Sunday, May 16, 2010

Quinoa Pilaf

If you are not familiar with Quinoa (click here for information), it is worth your time to investigate.  Very low on the glycemic index (35), and very high in protein, 6 gm per 1/2 cup.  Quinoa can be red, white or black in color.   Most grocery stores carry it now in the same area as rice.  It can also be ordered online.  If you purchase Quinoa that has not been pre-rinsed, you must rinse it first as it has a natural bitter coating.  I will be experimenting with quinoa frequently.  It is a very healthy option for the diabetic diet and can be used in breads, as cereal, and instead of meat protein.  As with any new foods that you try, be sure to test to see how quinoa effects your blood glucose level.  Below is dry uncooked quinoa, called a grain but it is actually a seed, from a plant which grows in Peru (among other South American countries).

Cook Quinoa as directed on box- 1 Cup Quinoa to 2 cups of water, bring to boil then turn heat down and simmer 10-15 minutes.  You will see a transformation of the quinoa as it cooks.  This is what it looks
like after it is prepared.

Gently sauté mushrooms, yellow pepper and red pepper in 2 tsp. olive oil

Toss the sautéed vegetables into the quinoa.   Grate peel of one lemon into the mixture and add salt and pepper to taste.
Serve with grilled fish or chicken.

**Refrigerate the leftovers and serve cold on a bed of lettuce the next day, drizzle one teaspoon olive oil and 1 teaspoon lemon juice for dressing.  It is as good cold as it is warm.

Enjoy in good health!