Asparagus in Parmesan & Pepper Phyllo Bags

It used to be that every time I saw the words "phyllo dough" in a cookbook, I'd immediately turn the page. I always assumed it was tricky to use or the recipe would be too difficult. Finally, one day, I courageously went outside my comfort zone and gave it a try...and found out that it was EASY and FUN! Honestly, it's hard to make a mistake with phyllo because it is a very forgiving dough, even though it's paper thin. Handle it carefully and, if it tears a little bit, just keep going. The typical way it's used requires several layers of the dough, which conveniently covers up any mistakes or torn places.

This recipe is an entertaining way to eat vegetables and your kids will love the crunchy "bag!" (These little, flavorful bundles look like fresh asparagus sticking out of the grocery bag.) They are equally delicious as either an appetizer or side dish.

Asparagus in Parmesan & Pepper Phyllo Bags
(Makes 8 appetizers)

8 sheets of phyllo dough (in freezer section of grocery)
24 spears of asparagus (thin as possible)
4 deli ham slices, very thinly sliced (prosciutto or turkey may be substituted)
¼ cup olive oil mixed with 1/8 teaspoon garlic powder (or use garlic flavored oil)
4 teaspoons freshly grated Parmesan cheese
Freshly ground pepper to taste

1. Preheat oven to 350-degrees and line cookie sheet with parchment paper (or spray with non-stick cooking spray). Follow the directions on the package to thaw and handle phyllo dough.

2. Lay one slice of phyllo so that a long side is toward you (like an open book). Using a pastry brush, dab olive oil on the left side, as if you’re putting oil on the left page of the open book. Coverage should be quite thin and it is not necessary to completely cover in oil, just dab lightly. (Tip: If you have a pump oil sprayer, such as Misto, it can make this step easier; do not over do it, mist lightly.) Sprinkle with ½ teaspoon Parmesan and freshly ground pepper to taste. Take remaining side and close over oiled and seasoned side (as if you’re closing the book).

3. Turn dough clockwise so that a long side is toward you. Again, dab lightly with oil. Take three spears of asparagus and snap off tough, woody ends. Holding all three spears in your hand, wrap the lower half of the bundle with ½ slice of ham, leaving the tips uncovered.

4. Lay asparagus/ham bundle on the left side of the phyllo dough about 1” from end so the tips extend above dough rectangle (see diagram below). Roll lower portion of asparagus/ham bundle inside dough by first folding 1” flap over asparagus (see #1 in diagram); then fold up excess dough from bottom over stems (see #2 in diagram); finally continue rolling across remaining dough until completely encased (with tips exposed at top of “bag”).

5. Place on baking sheet with seam side down. Brush top of dough and exposed asparagus tips with a little more oil. Repeat procedure with remaining ingredients until you have created eight asparagus bags.

6. Bake for 20 minutes, turning after 15 minutes, until crisp and golden brown. Allow to cool for a few minutes before serving.

Nutritional Information (per piece): 98 calories, 8.8 g carbohydrates, 5.5 g total fat, 0.4 g saturated fat, 0.2 g fiber, 4.3 g protein.

Original recipe by Kathy Sheehan, copyright 2009

Sugar-free Lemon Squares on Almond Shortbread

Lemons are sunshine on this rainy day! Actually, this sunny fruit any day makes it a happy one. They are my favorite dessert ingredient and Lemon Squares rank near the top of my list of lemony treats. Even though their preparation is a two-step process (first you bake the crust), all the steps are very easy and take minimal effort. This cookie bar is extremely low-carb because almond flour replaces the regular high-carb wheat flour in the crust, which adds flavor and heart-healthy Vitamin E and monounsaturated fats. The use of Splenda instead of sugar performs perfectly in this recipe, further reducing the carbs until the final result is a tiny 4 net carbs per serving! Have a cup of tea, relax and enjoy....

My Sugar-free Lemon Squares on Almond Shortbread
Makes 12 servings

For crust
1 cup almond flour (or finely ground almonds)

2 teaspoons all-purpose flour
¼ teaspoon salt
¼ cup Splenda granular (not baking blend)
¼ teaspoon finely grated lemon zest
3 tablespoons cold butter, cut into several pieces
2 teaspoons canola oil

For filling
2 eggs
¾ cup Splenda granular (not baking blend)
2 tablespoons all-purpose flour
3 tablespoons lemon juice
1 teaspoon finely grated lemon zest (or more if you like it tart)
¼ teaspoon baking powder

1. Preheat oven to 350-degrees. Prepare an 8” x 8” baking pan with non-stick cooking spray.

2. In a medium mixing bowl, measure almond flour, 2 teaspoons flour, salt, Splenda, lemon zest and mix together with a fork. Add cold butter and, using a pastry cutter or two knives, cut butter into flour mixture until the butter is well distributed and mixture looks like coarse crumbs. One teaspoon at a time, drizzle canola oil over mixture and stir in using a fork. Press crumb mixture into the bottom of the baking pan and bake for 15 minutes.

3. Meanwhile, make filling: Put eggs and Splenda into a medium mixing bowl and beat briskly with a wire whisk for about 1 minute until light yellow and slightly thickened. Add the flour, lemon juice, lemon zest and baking powder and beat until well incorporated. Pour over crust and return to oven to bake for 20 minutes or until set and edges begin to brown. Remove to wire rack and cool completely. Optional: Dust lightly with 1 teaspoon of powdered sugar before serving.

Nutritional Information per serving (1/12th of recipe): 109 calories, 5 g carbohydrates, 9 g total fat, 2.3 g saturated fat, 1 g fiber, 3.1 g protein.

Original recipe by Kathy Sheehan, copyright 2009

How does this compare with a traditional Lemon Square recipe? My recipe is far lower in carbohydrates and calories. Also, it has less saturated fat, more fiber and protein. Even though it is higher in total fat, because of the almond flour, my recipe is rich in Vitamin E and monounsaturated fat, which are good for your heart and overall health. For comparison, the nutritional information for the same size Lemon Square made from a traditional recipe is 165 calories, 25.7 g carbohydrates, 6.6 g total fat, 3.75 g saturated fat, 0.3 g fiber, 2.2 g protein.

Stuffed & Roasted Tomato Margherita Salad

I love the combination of tomatoes and fresh mozzarella cheese in traditional Caprese salad. This is a delicious twist on that classic that mimics my favorite Margherita pizza with the added fresh basil. In each bite, you'll taste the rich, creamy mozzarella with the smoky flavor of the roasted tomato and crunchy seasoned breadcrumbs - yum! I eat it slow with my eyes closed to truly experience this heavenly mix of flavors and textures. This recipe can be enjoyed by one person for lunch or share it with a friend to accompany a meal.

My Stuffed & Roasted Tomato Margherita Salad
(Makes 1 lunch-size serving or 2 side dish servings)

1 ripe tomato (I prefer a plum tomato)
½ tablespoon olive oil
1 minced garlic clove
Salt & pepper to taste
1 tablespoon Italian-style breadcrumbs
1 tablespoon grated Parmesan Cheese
2 cups green leaf lettuce
1 tablespoon fresh basil, torn into small pieces (or dried, if you don’t have fresh)
10 sprays of Wishbone Red Wine Mist Salad Spritzer (or 2 teaspoons balsamic vinaigrette dressing of your choice)
1 ounce of sliced, fresh mozzarella

1. Preheat oven to 350-degrees. Wash and pat dry tomato. Cut in half lengthwise, scoop out with spoon and discard pulp. Lay cut side down on paper towel to drain for 5 minutes or pat inside dry with paper towel.

2. In a small bowl, mix together the olive oil, salt, pepper and garlic. Add tomatoes and toss until well coated. Remove tomato halves to small baking pan with cut side up, leaving olive oil mixture in bowl.

3. To the oil mixture, add the breadcrumbs and parmesan cheese. Stir breadcrumbs and oil together until crumbs are coated and mixture resembles coarse crumbs. Divide evenly into tomato halves and bake for 15 minutes.

4. Meanwhile, tear lettuce into bite-size pieces, place on serving plate and add basil. Top with dressing and toss. Cut mozzarella into two slices, place on lettuce leaves and garnish with freshly ground pepper. When tomatoes are roasted and stuffing is golden brown, place on salad and enjoy!

Nutritional Information per lunch-size salad: 201 calories, 8.6 g carbohydrates, 15.2 g total fat, 4.5 g saturated fat, 2.5 g fiber, 7.8 g protein (If serving as 2 side salads, divide nutritional information in half to calculate per serving.)

Original Recipe by Kathy Sheehan, copyright 2009

Pasta, Potato & Rice Substitutes

Pasta and potatoes, I love them - but sadly, they don't love me. As a matter-of-fact, white starches (such as rice, pasta, potatoes and white bread products) should no longer be on my menu, except rarely or in very small quantities. A serving of any of these white, starchy no-no's should be limited to 1/3 cup once or twice a week, at the most. Have you ever measured out a level 1/3 cup of pasta? It's not much more than a spoonful. Plop that in the middle of your plate, top with spaghetti sauce and that's not much of a meal! I thought the days of my favorite spaghetti dinner were over for good. But instead of giving up, I got creative!

There are lower carb, higher fiber pastas on the market, such as Dreamfields brand, which is formulated in such a way that only 5 net carbs are absorbed by the body. It tastes like regular pasta to me, so it is my favorite "go to" brand when cooking for my family. Even with reduced carb pastas, portion control is important. One serving is about ½ to ¾ of a cup of cooked pasta, not a heaping plate full, but a small side-dish size. Also, it is best to test and see how your blood glucose reacts to the different reduced carb pastas before you include it regularly in your food plan. (To see how your body reacts to any food, check your blood sugar about 2 to 2½ hours after eating, if it is still elevated and over 150, then the offending food should be limited in your diet.) When it comes to potatoes and rice, for me they need to be avoided almost entirely. Here are some of my favorite food substitutes that can stand in nicely for this disastrous trio that are much more nutritious while adding fiber and flavor to your meal.

Pasta Alternatives

1. Spaghetti Squash is extremely easy to prepare, but you do need to plan ahead for cooking time. Simply cut the squash in half lengthwise and place, cut side down, onto a baking sheet that has been sprayed with non-stick cooking spray or oiled with canola or olive oil. Bake in a 375-degree oven for about 45-50 minutes or until tender when pierced with a fork. Remove from oven and allow to cool for 5 minutes. With a fork, scrape the noodle-like strands onto a serving plate. Sprinkle with grated parmesan cheese and season with salt and pepper before topping with your favorite pasta sauce. Nutritional Information for 1 cup of cooked spaghetti squash: 40 calories, 9.9 g carbohydrate, 0.2 g fat, 2.2 g fiber, 0.9 g protein.

2. Zucchini "Pasta" can be made by cutting lengthwise into 1/8" thick slices, then further cutting thin slices into 1/8" wide matchsticks (or use a mandoline to cut into long julienne, matchstick slices). Heat ½ tablespoon olive oil in a pan, add minced garlic and saute until just fragrant, about 20 seconds. Add zucchini to pan, add salt and pepper to taste. Saute until limp and spaghetti-like. (If desired and to fool your tastebuds into thinking you're eating a more authentic noodle pasta, add 1/3 cup cooked spaghetti noodles to zucchini and toss together.) Remove to serving plate and sprinkle with parmesan cheese. Top with your favorite pasta sauce. Nutritional Information for 1 cup of cooked zucchini "noodles" sauteed with olive oil without added pasta noodles: 86 calories, 7 g carbohydrate, 6.6 g fat, 2.3 g fiber, 1.1 g protein.

Potato Alternatives

1. Potato & Cauliflower Mashed "Potatoes" can be an acceptable substitute for many people, especially those starved for their much-loved, but forbidden, creamy spuds. Simply steam 1 large head of cauliflower until tender. Meanwhile, boil 1 large russet potato that has been peeled and cut into chunks until fork-tender. Drain vegetables and place into large mixing bowl. Add 1 tablespoon unsalted butter. Mash with a potato masher or whip with a hand mixer. Add milk or chicken stock 1 tablespoon at a time until desired consistency is reached. Add salt and pepper to taste. Serves 4. Nutritional information per serving (¼ recipe) : 122.8 calories, 21 g carbohydrates, 3 g fat, 4.5 g fiber, 3.9 g protein.

2. Roasted Vegetables are one of my favorite side dishes and is so easy to prepare. Cut up a variety of vegetables into similar sized pieces and place on a baking sheet. Some suggestions are butternut squash, parsnips or sweet potato (definitely good potato substitutes), cherry or grape tomatoes, carrots, acorn squash, zucchini, or asparagus. For taste and visual appeal, try a mixture of your favorites. Drizzle with olive oil, salt and pepper and toss to coat. Roast in a hot 400-degree oven until vegetables are fork tender, usually 20 to 40 minutes, depending on the type of vegetables chosen. Approximate Nutritional Information per serving (½ to ¾ cup): 147 calories, 21 g carbohydrates, 4 g fat, 6 g fiber, 1.5 g protein. (If using lighter vegetables, such as summer squash, tomatoes or asparagus, the totals will be much less.)

3. Buttery Mashed Potato Swedes: See recipe http://diabeticsrejoice.blogspot.com/2009/12/buttery-mashed-potato-swedes.html

Rice Alternatives

1. Lentils are in the legume family, so they are high in fiber and protein. They cook up fairly quickly, about the same amount of time as rice. There are several colors and varieties of lentil, so finding one to compliment your oriental stir-fry or to have as a side dish is not difficult. To add more flavor, simmer in chicken, beef or vegetable stock instead of water. Also, add herbs to further link the lentils to whatever you're serving as the main course. Nutritional Information (per ½ cup serving) is 112 calories, 19.3 g carbohydrates, 0 g fat, 7.2 g fiber, 8.9 g protein.

2. The nutritionists will tell you, "eat brown rice instead of white rice," or "quinoa is the new super food," or "barley is a better choice than white rice," etc. Actually, in comparison, they are not much different (although brown rice, barley and quinoa are slightly more nutritious than white rice). Below is a chart so you can decide for yourself. The deciding factor really should be how your body responds to eating any rice or grain because your glycemic response is what is most important. Check your blood sugar about 2 to 2½ hours after eating, if it is still elevated and over 150, then the offending food should be limited in your diet.

I hope you'll give these a try. I'm sure you'll find them as satisfying and pleasing as the original high-carb foods they're replacing on your dinner plate. Enjoy!

Black Forest Cake

Cake is usually off limits for diabetics, which makes it difficult and sometimes depressing when they can't even have a slice for their birthday or at the holidays. This was the case for me, so I became determined to find a way and began experimenting. With a net count of only 25 carbs per slice, this decadent "special occasion" recipe allows a diabetic to have their chocolate cake once in a while and enjoy it without guilt or the usual out-of-this-world spike in their blood sugar! This beautiful, rich cake is a show-stopper and one you'll be pleased to serve to everyone at the party.

At this time of year fresh cherries are available, so I have used them. But if they are not in season, substitute a can of sugar-free cherry pie filling that has been drained of the thick liquid in place of the chopped cherries. Also, don't be turned off by the grated beets in this recipe because you will not taste them, I promise. Beets are a common ingredient in traditional Chocolate Velvet Cake and add color and natural sweetness (which is why I can get by with so little sugar), plus they compliment and enhance the chocolate flavor. Have a happy, special day!

My Black Forest Cake

Serves 12 (or makes 12 cupcakes)

For the cake

¾ cup all-purpose flour
¼ cup coconut flour
½ cup almond flour (or finely ground almonds)
2 teaspoons baking powder
1 teaspoon baking soda
½ teaspoon salt
1 tablespoon dry buttermilk powder

5 tablespoons cocoa powder
3 large eggs

6 tablespoons sugar
6 tablespoons Splenda granular
3 tablespoons vegetable or canola oil

4 ounces beets, peeled and finely grated (½ cup)

1 teaspoon instant coffee granules dissolved in 1 TB hot water (can be decaf or regular)

For the white chocolate whipped cream frosting

1 pkg. sugar-free, fat-free white chocolate instant pudding (the size that makes 4 servings)
2 oz. mascarpone cheese
1 cup cold skim milk
1 teaspoon vanilla extract
¼ cup heavy whipping cream
½ tablespoon Splenda, granular
¼ teaspoon vanilla extract

Filling

¾ cup fresh sweet cherries (pitted and chopped) and 12 cherries pitted, but left whole for garnish. (If fresh cherries are not available, drain a can of sugar-free cherry pie filling in a strainer until much of the thick liquid has drained off.)

1. Preheat the oven to 350 degrees. Line the bottom with parchment paper and lightly spray the sides of an 8-inch springform baking pan with cooking spray.

2. In a small bowl, combine the flours, baking powder, baking soda, salt, dry buttermilk powder and cocoa powder. Set aside.

3. Using a standing or handheld mixer set at medium-high speed, beat the eggs, sugar and Splenda for 4 full minutes until pale and fluffy. (Do not underbeat at this step because you need to incorporate air into the batter.) Add the oil and continue to beat for another 30 seconds. On low speed, beat in the grated beets, coffee, followed by dry ingredients and beat on low until the batter is smooth.

4. Pour into the baking pan and place in the middle of a preheated oven and bake for 20 minutes. Test with a toothpick inserted for doneness; it should come out clean. Bake for an additional 5-10 minutes if needed, testing every 5 minutes. Do not overbake so cake doesn’t dry out. (NOTE: If baking 12 cupcakes, only bake for 12 minutes then check for doneness. Add an additional 5-7 minutes if needed)

5. Cool for 10 minutes in the pan and unmold onto cooling rack. Cool on a wire rack until cold.

6. Meanwhile, make the frosting (see directions below) and refrigerate.

7. When cake is cooled, carefully cut into two layers with a serrated knife. Brush crumbs from bottom layer and spread 1/3 of frosting onto cake and smooth with a spatula into an even layer. Top with chopped cherries. Place top layer of cake on top of cherries and spread half of the remaining frosting on top and use the other half to cover sides. Garnish the top with whole cherries. Refrigerate for 30 minutes or until ready to serve. Refrigerate any leftovers.

Nutritional Information per serving (1/12th of cake): 242.5 calories, 27.8 g carbohydrate, 11.6 g total fat, 2.7 g saturated fat, 2.6 g fiber, 5.6 g protein
1 plain cupcake (1/12th of recipe, no frosting or cherries): 184 calories, 23.2 g carbs, 7.7 g total fat, 1 g saturated fat, 2.5 g fiber, 4.4 g protein
White Chocolate Cream Frosting (1/12th of frosting recipe): 53 calories, 3.2 g carbs, 3.9 g total fat, 1.75 g saturated fat, 0 g fiber, 1.2 g protein
White Chocolate Whipped Cream Frosting:

Measure 1 cup cold milk and vanilla into a medium mixing bowl. Add 2 oz. mascarpone cheese (¼ of 8 oz. container) and whip with a wire whisk until blended with milk. Using a wire whisk or handheld mixer, beat in 1 box of sugar-free instant white chocolate pudding mix until well blended and thickened. Refrigerate for 15 minutes until quite thick and set. Meanwhile, measure ¼ cup heavy whipping cream into a small mixing bowl. Using a handheld mixer, beat until beginning to thicken. Add ½ TB Splenda and ¼ teaspoon vanilla and whip until Splenda has dissolved and cream is thick and fluffy (do not overbeat or you'll end up with butter). Fold the whipped cream into the pudding mixture until fully blended and refrigerate for another 10-15 minutes before spreading on cake.

Original Recipe by Kathy Sheehan, copyright 2009
How does this recipe compare with the real thing? Black Forest Cake is usually frosted with 100% whipped cream, making it out of bounds for most people watching their fat, carb and calorie intake. My version is frosted with a mock whipped cream frosting that really is delicious and remains true to the original in taste and creaminess, but is a great deal lower in fat, especially saturated fat. Also, my recipe is significantly lower in calories and carbohydrates. For comparison, the nutritional content of 1/12th slice of a traditional Black Forest Cake is 622.4 calories, 81.9 g carbohydrates, 33.2 g total fat, 3.2 g fiber, 7 g protein.

Roasted Tomato & Tomatillo Salsa

For a long time I wondered what those little husk-covered, tomato-looking green things were next to the tomatoes in the produce section of the grocery called tomatillos. After reading about their sweet, apple-like flavor, I had to give them a try! This refreshing mild salsa makes a delicious accompaniment to steak or chicken grilled on the BBQ on a warm summer evening because it's not too hot or heavy. I slice the grilled meat thin and serve this along side or as a sauce. Also, it is a wonderful dip for vegetables, apple or pear wedges, baked tortillas or pita chips. As a low-carb snack, I love to spoon it onto colby-jack cheese slices! Any way you use it, I think you'll find its slightly sweet and tangy flavor delightful.

My Roasted Tomato & Tomatillo Salsa (Makes about 1 cup, serves 4)

½ pound tomatillos, about 6 or 8 depending on size (with husks removed)
2 plum tomatoes
½ small red onion
1 jalapeño (or only ½ jalapeño needed for mild salsa)
½ tablespoon olive or canola oil
1 teaspoon dark brown sugar
½ tablespoon rice vinegar
½ tablespoon lime juice
1/8 teaspoon salt, or to taste
Ground pepper to taste

1. Preheat oven to 400-degrees. Remove husks from tomatillos, rinse and pat dry. Cut tomatillos in half and place on a baking sheet.

2. While protecting your hands from the oils, cut jalapeño in half and remove seeds and veins. Cut off stem and add to tomatillo in baking pan. (If you like your salsa very hot, just remove stem but do not cut it half or remove seeds.)

3. Cut red onion into 1” chunks and add to baking pan. Cut 1 plum tomato in half and add to baking pan with other vegetables. (Set other plum tomato aside.) Drizzle vegetables with oil and toss to coat. Season with a little salt and pepper, if desired. Roast vegetables in hot oven for 30 minutes, turning once, or until skins begin to char and take on some color. Remove from oven and allow to cool for 15 minutes.

4. Decide on heat level of salsa by choosing ½ roasted jalapeño for mild, the whole jalapeño for medium or the jalapeño with seeds for hot. Put roasted vegetables, brown sugar, rice vinegar, lime juice, salt and pepper into a food processor and chop to desired consistency. If you like your salsa chunky, do not over chop. Remove salsa from processor to serving bowl.

5. Take remaining uncooked plum tomato, cut into several pieces and place into food processor. Chop only until cut into a chunky consistency and add to salsa and mix together. Serve at room temperature or cold. Refrigerate any leftovers.

Nutritional information per ¼ cup serving (salsa only): 29 calories, 6.5 g carbohydrates, 0.5 g fat, 1.4 g fiber, 0.8 g protein

Original recipe by Kathy Sheehan, copyright 2009

Whole Wheat Almond Pancakes

My husband has always loved to make pancakes on the weekend. When we could no longer enjoy them together due to my diabetes, we fiddled with his excellent recipe to come up with one I can indulge in so the tradition can live on. This reformulated batter so nearly matches his own, even the expert can't tell the difference. If anything, "the almond flour only makes it better" and those are HIS words! Enjoy a hearty, country breakfast again without the guilt:

Whole Wheat Almond Pancakes (Makes twelve 4” pancakes, 4 servings)

½ cup almond flour
½ cup whole wheat baking mix*
1 tablespoon melted butter
1 large egg
1/3 cup to ½ cup 1% milk (depending how thick you like your batter)
Sugar-free or low-calorie syrup

Mix together the dry ingredients. Add melted butter, egg and 1/3 cup milk. Mix until well blended. Add more milk if batter is too thick or to desired consistency. Heat griddle until hot and water “dances” on surface. Drop about 2 rounded tablespoons of batter to make a 4” pancake onto the hot griddle and heat until the batter bubbles. Turn pancake and continue cooking until golden brown.

* I recommend Hodgson Mill Whole Wheat Insta-Bake Variety Baking Mix with Buttermilk.

Nutritional Information per serving of three 4” pancakes (does not include syrup): 186 calories, 15.6 g carbohydrates, 11.4 g total fat, 2.7 g saturated fat, 2.6 g fiber, 7 g protein.

Original recipe by Kathy Sheehan, copyright 2009

How does this recipe compare to regular pancakes? My recipe has fewer calories, far fewer carbohydrates and more fiber and protein compared to pancakes made from a dry mix. If purchased in a restaurant, a short stack of three pancakes is an astonishing 423 calories, 60 g carbohydrates, 14 g fat, 1.5 g fiber, 13 g protein (and that doesn't even count the syrup)!