Diabetics Rejoice!: 2026

Friday, April 3, 2026

Low Carb Mini Honey Lemon Cakes

I got an adorable Nordic Ware mini cakelette baking pan in the shape of little beehives, so honey flavored cakes immediately came to my mind. If you’ve never tried sugar free, keto allulose honey, I highly recommend it. It really does taste like honey, but zero carbs! The brand I used is from Wholesome Yum, but you can find other honey flavored liquid allulose online, which would work equally as well in this recipe.

Low Carb Mini Honey Lemon Cakes

Makes 6 cakelettes (or cupcakes)

Cake Ingredients:

7 tablespoons coconut flour

1/4 cup granulated allulose sweetener

3 tablespoons unflavored whey protein powder

1½ teaspoons baking powder

1/8 teaspoon salt

3 large eggs, room temperature

1/4 cup liquid allulose honey

2 teaspoons lemon zest

1/4 cup unsalted butter, melted and cooled a bit

1/4 cup unsweetened low carb milk of choice

1/4 teaspoon honey flavored extract (or vanilla extract)

1/4 teaspoon lemon extract

Glaze Ingredients:

2 tablespoons liquid allulose honey

1 tablespoon unsalted butter

1½ teaspoons fresh lemon juice

1. Preheat the oven to 325°F. Grease the mini beehive cakelette pan or six wells of a muffin tin, making sure to grease well all the nooks and crannies of the mini cakelette pan.

2. In a medium bowl, sift together the coconut flour, granulated allulose sweetener, whey protein powder, baking powder, and salt and whisk until no lumps remain. In a large bowl and using an electric mixer, beat the eggs and liquid allulose honey on high until light in color and increased in volume. Add the lemon zest, melted butter, low carb milk, and extracts and whisk on low until well combined. Add the dry ingredients and beat on low just until there are no lumps and the batter is smooth.

3. Divide the batter evenly among the prepared pans and tap the pan on the counter to help settle the batter into the bottom of the cake molds and remove any air bubbles. Smooth the tops. Bake for 18 to 22 minutes, until lightly browned, the tops are just firm to the touch and a toothpick comes out clean. (The internal temperature should read between 200°F and 206°F.)

4. Remove from the oven and let the cakes cool in the pan for five minutes. Then flip the cakes out onto a wire rack before glazing.

5. To make the glaze: Combine the 2 tablespoons allulose honey, 1 tablespoon butter and lemon juice in a microwave-safe bowl or in a small sauce pan set over low heat. Heat until the butter is melted and whisk until smooth. Brush the glaze onto the warm cakes. The cakes can be stored at room temperature in a sealed container for up to 3 days, or can be stored in the refrigerator for longer. Serve cakes at room temperature or slightly warmed for the best flavor and texture.

Nutritional Information per serving: 193 calories, 7.5 g carbohydrates (3 g dietary fiber, 1.6 g sugars), 13.9 g total fat (8.5 g saturated fat, 0 g trans fat), 133 mg cholesterol, 260 mg sodium, 70.8 mg calcium, 78 mg potassium, 136 IU Vit A, 1 mg iron, 10.5 g protein. Net carbs per serving: 4.5 grams

Sunday, March 29, 2026

Sugar Free Carrot Relish (Hart’s Turkey Farm Copycat Recipe)

If you have ever been to Hart’s Turkey Farm Restaurant in Meredith, New Hampshire, then you will know of their delicious carrot relish that is served with saltine crackers as an appetizer. Traditionally, carrot relish is overloaded with sugar! This recipe uses allulose/monkfruit as its sweetener, which slashes the carb count significantly. I think you will find this sugar-free version just as delightful as the carrot relish that is so acclaimed at one of my favorite restaurants.

Sugar Free Carrot Relish

Makes 1 pint (32 servings)

3 cups shredded carrots, shredded on the big holes of a box grater

½ onion, chopped

A pinch of ground cayenne (or a dash or two of hot sauce)

1 teaspoon celery seed

½ teaspoon sea salt

1/3 cup allulose Monkfruit sweetener, or to taste

9 tablespoons apple cider vinegar

1/4 cup water

Low carb crackers to serve

1. Add all the ingredients (except the crackers) to a heavy medium sauce pan. Bring to a boil and simmer for about 30 minutes on medium low heat, stirring occasionally. Simmer until the liquid is absorbed and the vegetables are tender. Spoon into a pint-size glass jar and cool completely before serving.

2. Serve with low carb crackers. Also, this relish is a very nice addition to a cheese platter. Spoon it directly onto a slice of cheddar cheese and enjoy!

Nutritional Information per tablespoon: 7 calories, 1.8 g carbohydrate (0.3 g dietary fiber, 0.6 g sugars), 0 g total fat, 0 mg cholesterol, 15 mg sodium, 5 mg calcium, 37 mg potassium, 520 IU Vit A, 1 mg Vit C, 0 g protein. Net carbs per serving: 1.5 grams

Saturday, February 14, 2026

Low Carb Clotted Cream Ice Cream

I was browsing the internet and learned there was such a thing as Clotted Cream Ice Cream! Of course, I had to give this a try, but sugar free and low carb. The final result is the BEST frozen custard ice cream I’ve ever had! If you want a low carb vanilla ice cream that is decadent beyond belief, this is the recipe for you.

Low Carb Clotted Cream Ice Cream

Makes 10 servings

1 cup whole milk (I used Fairlife brand, which is half the carbs of regular whole milk)

1 ½ cups heavy cream

6 oz. English Clotted Cream*

3 tablespoons powdered monkfruit/erythritol sweetener (I used LaKanto Monkfruit sweetener)

A pinch of salt

4 egg yolks

6 tablespoons allulose sweetener

1 tablespoon vanilla extract

In a heavy saucepan, whisk the milk, heavy cream, clotted, cream, powdered monkfruit sweetener and salt over medium heat until the sweetener and clotted cream are dissolved.

In a small bowl or glass measuring cup, whisk together the egg yolks and allulose sweetener.

When the milk and cream mixture begins to bubble at the edges of the pan, ladle about 1/2 cup of the warm liquid slowly into the egg yolks while whisking to temper the yolks. Then slowly add the tempered egg yolk mixture into the hot milk and cream mixture while whisking continuously. Continue whisking gently until the custard reaches 170°F and coats the back of a wooden spoon. (Do not boil or the mixture may curdle.)

Remove the saucepan from the heat, add the vanilla and stir to combine. Pour the custard through a fine mesh strainer and into a medium/large bowl. Top with plastic wrap and refrigerate until cool, about two hours.

Churn according to the manufacturers instructions for your ice cream maker. Churn until thickened, about 20 to 25 minutes. The ice cream will have a soft, creamy texture. If a firmer consistency is desired, transfer the ice cream to an airtight container and place in the freezer for at least six hours or overnight.

*Clotted Cream is sometimes referred to as Cornish Clotted Cream or Devonshire Cream. Also, if using regular whole milk instead of Fairlife brand, add 1 ½ carbs per serving.

Nutritional Information per ½ cup serving: 252 calories, 2.7 g carbohydrates (0 g fiber, 0.8 g sugars, 0.5 g sugar alcohols), 24.8 g total fat (15.4 g saturated fat, 0 g trans fat), 166 mg cholesterol, 54 mg sodium, 72 mg calcium, 35 mg potassium, 202 IU Vit A, 3.1 g protein. Net carbs per serving: 2.7 grams

Thursday, February 5, 2026

Baked Cottage Cheese Breakfast Bowl

This high protein breakfast pudding can be made either sweet or savory! It makes one generous serving that leaves your body nourished and satisfied for hours.

Baked Cottage Cheese Breakfast Bowl

Makes 1 serving

Base Mixture:

½ cup cottage cheese (4% fat)

1 large egg

1/4 cup almond flour

1/4 teaspoon baking powder

A pinch of salt

Sweet Additions:

½ teaspoon vanilla extract

1-2 tablespoons allulose honey or sugar free maple syrup (or 6 drops monkfruit extract)

1/4 cup strawberries (chopped), or blueberries, fresh or frozen

Savory Additions:

1/4 cup ham, or cooked sausage, bacon or broccoli (chopped)

2 tablespoons shredded cheese

Freshly ground black pepper to taste

½ teaspoon chopped herbs

Preheat the oven to 350°F. Lightly grease one large oven-safe ramekin or small baking dish; set aside.

In a bowl, whisk together the base mixture of cottage cheese, egg, almond flour, baking powder, and salt until smooth.

If making sweet, whisk in your sweetener of choice and vanilla. Then gently fold in the fruit.

If making savory, add the meat or chopped broccoli, cheese, pepper and herbs to the base mixture and stir to combine.

Pour the mixture into the greased ramekin and bake for 25-30 minutes until set and lightly golden on top. Cool for about 10 minutes before serving.

Nutritional Information per serving: Varies, depending on additions to base mixture. Base mixture is 330 calories, 9.7 g carbohydrate (2 g dietary fiber, 5.2 g sugars), 22.8 g total fat (5.6 g saturated fat, 0 g trans fat), 201 mg cholesterol, 607 mg sodium, 255.6 mg calcium, 229 mg potassium, 2 mg iron, 141 IU Vit A, 24.3 g protein. Net carbs per serving: 7.7 grams.

More about my experience with Type 2 diabetes:

After experiencing gestational diabetes while pregnant in 1988, it wasn't long before a diagnosis of Type 2 diabetes was made, and then, much later, I was correctly diagnosed with autoimmune Type 1.5 (Latent Autoimmune Diabetes in Adults, also known as LADA).

Like many people newly diagnosed, I had to read and learn what diabetes was all about. I did everything my doctor told me to do, took my medication exactly as prescribed, began to exercise more, I consulted with a diabetic nutritionist, I changed my carb-loving lifestyle to within the dietary guideline of my nutritionist and lost some weight. For many years, following the advice of the experts, I managed the disease fairly well. Yet, it concerned me that my need for medication continued to rise steadily, but I was told by my doctor that diabetes is a progressive disease and that what I was experiencing was normal. In a few years of trying diet change, exercise and oral medication alone, I was prescribed insulin to go along with the oral meds. My blood sugars stabilized, but my need for more and more insulin over time to manage good control continued to go slowly and steadily upward, along with my weight. With the larger and larger amounts of insulin (the fat storage hormone), it didn’t take long for me to become obese! I was not pleased because at the rate my need for meds was growing, it appeared that it wouldn't be long before my condition would be too difficult to control.

Finally, I said "enough!" Something had to change! I read The Diet Cure by Julia Ross and began a diet overhaul unlike anything ever suggested by my diabetic team. Two other books I highly recommend are The Blood Sugar Solution by Dr. Mark Hyman for a T2 diabetic and Dr. Bernstein’s Diabetes Solution by Dr. Richard Bernstein for a T1 or any diabetic on insulin. I cut out all white starches and grains from my diet and went 100% sugar free. (No expert had ever suggested I look at the sugar grams in the foods I ate before and I was shocked to discover large amounts hidden in most processed foods, even items not meant to be sweet!) I began to eat mainly fresh vegetables, very small amounts of fruit and only when it's in season (I love summer berries!), plenty of healthy fats and a moderate amount of high-quality protein. I now follow a Ketogenic diet which allows about 20-30 grams of good carbs per day, mainly in the form of non-starchy vegetables. I don't go out often but, when I do, I go to a restaurant where I know I can eat within my diet. By living this lifestyle, I lost over 65 pounds but, more than that, my need for medication grew less and less. I now need only very small amounts of insulin at meals and 4 units of long-acting insulin at bedtime (down from over 25 units when I was eating higher carb). The best part is that I’ve been able to stop all other oral prescription medications, as well! My blood glucose is always steady, in a normal range and hardly ever goes above 100 mg/dl. My A1c is consistently 4.9 or lower. These excellent health outcomes keep me motivated to stick with a keto lifestyle, plus I really enjoy the food!

I am now at my ideal weight and have kept it steady for over six years. My cravings for carbohydrates and my voracious "sweet tooth" are well controlled. I am motivated to cook and have made cooking healthy my #1 hobby. I'm excited about incorporating the alternative flours into my baking so I can occasionally still enjoy a dessert or bread product in my diet. The outlook of managing my diabetes and the future of my health is extremely positive.

If you're reading this and dealing with similar issues, take heart! You can make the necessary changes to your diet and lifestyle to share in this positive outlook, too. Just take it one day at a time, be good to yourself, and do not depend solely on medication. I had to face the fact: There is no "magic pill" out there! Instead, I needed to commit to eating well to heal myself from within. Remember, it's your future and your health; no one can do this for you! You owe it to yourself and your loved ones!