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Hello everyone,

The holiday season is here! We have compiled a few diabetic friendly dessert videos from YouTube. Enjoy!


Chocolate Fudge Cake


Cinnamon Rolls


Pumpkin Pie


Lemon Tart


Chocolate Cupcake


Peanut Butter Chocolate Chip Cookies

Bitter Gourd or Bitter Melon is a plant that is widely grown in tropical countries. It is very low in calories and a rich source of iron, vitamins B1, B2, and B3, potassium, zinc, magnesium, phosporus, folate, and fiber. Fresh bitter gourd is rich in vitamin C.

Health Benefits:

Diabetes: Bitter gourd has a chemical that acts like insulin and can help lower blood sugar levels.

Psoriasis: Bitter gourd juice with lime juice is an effective remedy for psoriasis.

Acne, Itching, Blood Boils: Bitter gourd has blood purifying properties. Regular consumption of bitter gourd can help prevent acne. It is also an effective remedy for blood disorders.

Kidney Stones: Bitter gourd can help get rid of painful kidney stones by breaking them down.


How to Enjoy:

Because of its bitter taste, many people avoid eating this nutritious fruit. To lessen the bitter flavor, soak sliced bitter gourds in salt water for at least 30 minutes before cooking. Add to stir-fries, soups, or you can try Stuffed Bitter Melon.


I am a HUGE fan of tacos and Mexican fare.  Try this lower-carb taco recipe and let me know what you think!

Servings: 6

Recipe Ingredients: 1 package taco shells – (12 shells/ 6″ dia)

1 package taco seasoning mix – (1 1/4 oz)

1 lb cooked chicken, shredded, or

torn into small pieces – (2 2/3 cups)

1 1/2 cups shredded reduced-fat Cheddar cheese, (6 oz)

3/4 cup nonfat sour cream

2 cups shredded lettuce

1 cup diced tomato

3/4 cup chopped onion Recipe Instructions: 1. Preheat the oven to 350 degrees. Put the taco shells on a cookie sheet.

2. In a skillet, combine the taco seasoning and 1 cup water. Bring to a boil; add the cooked chicken and simmer 10 to 15 minutes, until most of the liquid is absorbed into the chicken.

3. Bake the taco shells 5 to 7 minutes, until warm.

4. Place 1/4 cup of the chicken mixture in each taco shell. Top each with 2 tablespoons Cheddar cheese, 1 tablespoon sour cream, some shredded lettuce, diced tomato, and chopped onion. Serve immediately.

This recipe yields 6 servings. Serving size: 2 tacos.

Exchanges Per Serving: 4 Lean Meat, 2 Starch, 1/2 Fat.

Nutrition Facts: Calories 408; Calories from Fat 143; Total Fat 16g; Saturated Fat 4g; Cholesterol 82mg; Sodium 685mg; Carbohydrate 28g; Dietary Fiber 3g; Sugars 5g; Protein 35g.

Source: “American Diabetes Association at” S(Formatted for MC6): “09-18-2002 by Joe Comiskey –” Copyright: “© American Diabetes Association, 2001” Servings: 6

Guacamole Dip For Diabetics

Have you been asked to prepare a popular side for a meeting or party? Here is a delicious, diabetic approved recipe for the ever-popular guacamole.


  • 3 large ripe avocados
  • 2 cups plain non-fat yogurt, drained
  • 1 large plum tomato, seeded and finely minced
  • 2 tablespoons minced shallots or red onion
  • 2 large cloves garlic, minced
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons fresh lime juice
  • 1 teaspoon chili powder
  • dash of cayenne pepper
  • minced fresh cilantro for garnish


  1. Cut avocados in half lengthwise; remove and discard the pits. (Or keep one if you’re planning on using it to keep the guac from turning brown.)  Using a spoon worked in between the flesh and the skin, remove the avocado half from the skin.
  2. Cut the avocado into 1-inch pieces.
  3. Using a large mixing spoon, mix the avocado with the yogurt, mashing the avocado as you mix to a chunky consistency.
  4. Stir in tomato, shallot, garlic, lemon juice, lime juice, chili powder, and cayenne pepper.
  5. Cover and refrigerate until ready to serve.  You can serve with our baked pita chips or tortilla chips.

Nutrition Information

Per 2-piece serving: 95 calories (45% calories from fat), 3 g protein, 5 g total fat (0.8 g saturated fat), 11 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 25 mg sodium
I admit it–there is nothing I like better than a good, warm-from-the-oven, chocolate chip cookie!  Try this recipe next time you are looking for a treat–
1 cup butter, softened
1-1/2 cups Splenda or Maltitol Crystals
1-1/2 teaspoons dark molasses
2 large eggs
1 cup almond flour
1 cup vanilla whey protein powder
1/4 cup oat bran
1 teaspoon baking soda
1 teaspoon salt
12 ounces sugar free chocolate bar, chopped into small pieces
1 cup chopped walnuts or pecans

Preheat oven to 375°F. Line baking sheets with parchment paper or a non-stick baking mat. Beat together butter, Splenda, and molasses until light and fluffy. Add eggs, one at a time, and beat well after each addition. In a separate bowl, stir together ground almonds, vanilla whey protein powder, oat bran, baking soda and salt. Stir almond flour mixture into butter mixture until blended. Stir in nuts and chopped chocolate bars. Drop by rounded tablespoons onto preparted baking sheets. Flatten with palm of hand. Bake for 10 minutes, or until golden. Allow to cool for 2 minutes on baking sheet then remove to wire racks to cool.

Thanksgiving is a great time to count our blessings.   I try to practice an “attitude of gratitude” year round, but Thanksgiving serves as a nice reminder to slow down, enjoy and focus on the important things.

Holidays at most homes focus a lot on food and that can be especially challenging for anyone with diabetes. If you are looking for low sugar, low carb recipes, the internet is a great source.  We found a great Pumpkin Pie recipe worthy of sharing this morning.  If you have any favorite recipes you would like to share, you are welcome to share them here as a comment.


  • 1 (9-inch) pastry shell
  • 1 tsp ground cinnamon
  • 1-1/2 cup pumpkin (canned)
  • 1/2 tsp ground nutmeg
  • 2 eggs; beaten
  • 1/2 tsp ground ginger
  • 1 cup low-fat milk
  • 1/4 tsp Salt
  • 3 tbsp liquid cal-free sweetener
  • 1 pinch ground cloves
  • 2 tbsp brown sugar, packed
  • Light vanilla ice cream


  1. Prick pastry shell with a fork. Bake in 450F oven for 8 min.
  2. Stir together pumpkin, egg, milk, sweetener, sugar and seasonings. Pour into partially baked pie shell.
  3. Bake in 350F oven for 50 minutes or until center is almost set. Cool slightly and then refrigerate.
  4. Cut into 8 wedges and serve each with 2 tbsp light vanilla ice cream.
Nutritional Information (Per Serving)
Calories: 173
Protein: 5 g
Fat: 9 g
Carbohydrates: 20 g
Exchanges: 1/2 Starch/Bread, 1-1/2 Fat, 1 Dairy, 1/2 Fruit

Pumpkin Pie