Pineapple Salsa

pineapple salsa


1 cup finely chopped fresh pineapple
1/2 cup diced red bell pepper
1/2 cup diced green bell pepper
1 cup frozen corn kernels, thawed
1 (15 ounce) can black beans, drained and rinsed
1/4 cup chopped onions
2 green chile peppers, chopped
1/4 cup orange juice
1/4 cup chopped fresh cilantro
1/2 teaspoon ground cumin
salt and pepper to taste


In a large bowl, toss together pineapple, red bell pepper, green bell pepper, corn, black beans, onions, green chile peppers, orange juice, and cilantro.
Season with cumin, salt, and pepper.
Cover, and chill in the refrigerator until serving.


Fruit is very good for you, and as long as you’re eating a balanced diabetes diet you can have pineapple in moderation.

Keep in mind however that pineapple scores higher on the glycemic index than most other varieties of fruit. This means that eating pineapple may cause an undesirable increase in your blood glucose levels.

Eating too much pineapple may produce a negative effect on your blood glucose levels. This is because pineapple is higher in sugar than other fruits. A 1/2 cup of raw pineapple chunks contains 9.28 g total carbohydrate, most of it from sugar. You do gain fiber from pineapple, and there is no starch.

Corn is a starch, so keep that in mind when planning your meal.Your breakfast meals should be about half starchy foods, while your lunch and dinner meals should each have no more than 1/4 starchy foods.

Parmesan Crackers for Diabetics

parmesan crackers


3/4 cup whole wheat flour
1/4 cup cornmeal
1/4 cup grated Parmesan cheese
2 tablespoons dehydrated vegetable flakes
1 teaspoon baking powder
1/4 teaspoon salt
4 tablespoons cold reduced-fat margarine
1/4 cup skim milk
dash of cayenne pepper (optional)


In a bowl, combine flour, cornmeal, Parmesan cheese, dehydrated vegetable flakes, baking powder, and salt.
Using a pastry blender or two knives, cut margarine into flour mixture until it resembles fine crumbs.
Make a well in the center and stir in the milk to form a stiff dough.
Gather the dough into a ball and chill, wrapped in plastic wrap, for 15 minutes.

Preheat oven to 375°F while the dough is chilling.

When you’re ready to bake, roll out dough on a lightly floured work surface to 1/8-inch thickness.
Cut out with small cookie cutters into desired shape. Transfer cut out crackers to a non-stick cookie sheet.
Prick surface of crackers with a fork.
Bake 4 to 5 minutes, until crackers are lightly browned on the bottom.
Using a wide spatula, turn cracker over and bake for another 3 to 5 minutes, until browned on the bottom.
Cool completely on a wire rack. Store in an airtight container.

Spring Rolls

spring roll

This recipe isn’t as easy as some others, but well worth the extra bit of effort!


4 pieces dried shiitake mushrooms, soaked in hot water to rehydrate, sliced thinly without stems
1 bunch spring onions, sliced
1 clove garlic, chopped
1 teaspoon fresh ginger, grated
1 piece red bell pepper, chopped
2 cups chinese cabbage, chopped
1/3 cup bamboo shoots, sliced thinly
1 teaspoon Light soy sauce
1 tablespoon chili sauce
1/2 teaspoon fish sauce
1/4 cup Wansuy chopped
1 cup togue
15 pieces lumpia wrapper
1 tablespoon olive oil
1 tablespoon cooking oil spray or olive oil


1/4 cup light soy sauce
1/4 cup Chili sauce
2 tablespoons calamansi juice
1 teaspoon muscovado sugar
1 tablespoon wansuy, chopped
1 piece siling labuyo, seeded and chopped

Preheat oven to 250-300F


Heat frying pan and drizzle with olive oil.
Saute onions, garlic and ginger until slightly cooked.
Add mushrooms, bell pepper, cabbage, and bamboo shoots. Cook slightly.
Add soy sauce, chili sauce and patis. Cook until cabbage is slightly wilted.
Remove from heat and add wansuy and bean sprouts. remove excess liquid.
Get 1 piece lumpia wrapper and fill with 1 tablespoon vegetable mixture. Fold. Repeat with remaining wrappers.
Place spring roll on baking sheet sprayed with cooking spray or oil.
Bake 15 minutes or until lightly browned

Prepare sauce by combining ingredients and spooning over rolls.

Steamed Dumplings filled with Shiitake Mushrooms

steamed dumplings


3 c minced fresh shiitake mushrooms
3 Scallions – minced
1 1/2 c minced Chinese cabbage
2 tablespoons minced fresh ginger
1/8 teaspoon dark sesame oil
1/4 teaspoon five-spice powder
1/4 teaspoon crushed hot pepper flakes, or to taste
1 1/2 tablespoons minced cilantro
1 1/2 tablespoons reduced-sodium soy sauce
45 wonton wrappers
small leaves of flowering kale


Combine all of the ingredients except wonton wrappers, kale and sauce.

Stir-fry in a well-seasoned wok or non-stick skillet over high heat until all liquid is absorbed.

Trim wonton skins to form circles. Moisten edges with water.

Place 1 tablespoon of the mushroom mixture on half the circle, fold over and seal the edges.

Place the dumplings on a damp cloth or piece of parchment paper in the bottom of a Chinese bamboo steamer placed over a wok, or lay on a piece of parchment paper over a wire rack set into a large skillet.

Steam over boiling water for 10 to 12 minutes.

Arrange on a heated serving platter.

Garnish platter with small leaves of flowering kale.

Carpaccio of Beef with Asparagus and Tomato Salad

Carpaccio of Beef with Asparagus SaladCarpaccio of Beef is usually a raw beef appetizer, but in this recipe you can cook the beef to your likeness.

1 pound lean beef tenderloin
1/4 t salt
freshly ground pepper
1 pound thin asparagus
10 ounces tomatoes – chopped
1/4 c fresh basil, chopped
10 ounces baby lettuce
freshly ground pepper
3 T red wine vinegar
1 1/2 T olive oil
1 T water
1 t grained Dijon mustard
freshly grated pepper
Anchovy-Caper Dressing
4 ounces fat-free ricotta
1 c non-fat plain yogurt
1/4 c red wine vinegar
2 t capers
2 t anchovy paste
1 shallot, chopped
2 cloves garlic, chopped
1/4 c fresh basil leaves
1/4 c flat leaf parsley
freshly ground pepper

1. Preheat oven to broil
2. Salt and pepper the beef. Broil or grill until done to your desired degree. Set aside for at least 20 minutes.
3. Cook the asparagus in 2 tablespoons water in the microwave. Place in ice water to refresh. Drain and place in bowl. Add the chopped tomato and basil.
4. Make vinaigrette by whisking together the vinegar, oil, water, mustard, and pepper. Set aside.
5. Using a food processor with a metal blade, combine the ricotta, yogurt, vinegar, capers, anchovy paste, shallot, garlic, parsley, basil and pepper until smooth. Refrigerate until ready to serve.
6. Toss the asparagus with 1 tablespoon of the vinaigrette. Toss the tomato and chopped basil with 1 tablespoon of the vinaigrette. Toss the lettuce with the remaining vinaigrette and place in the center between the vegetables.
7. Slice the beef against the grain into paper thin slices. Arrange on the plate and drizzle each serving with 2 tablespoons (30 ml) of the Anchovy-Caper Sauce. Serve immediately.

Roasted Pepper Bites for Diabetics

roasted pepper appetizer


2 large red bell peppers, roasted
2 large yellow bell peppers, roasted
2 T white wine vinegar
1 T light olive oil
1/2 c. scallions, chopped
2 T chopped fresh thyme
2 T chopped flat-leaf parsley
1/4 c. chopped and pitted olives
pepper to taste
12 slices of baguette, 2 inches wide
2 large cloves garlic
4 large romaine lettuce leaves


Slice roasted peppers into strips, remove and discard seeds and put into medium mixing bowl.
Whisk together vinegar, olive oil, scallions, thyme, and parsley. Add to bell peppers and toss to coat evenly.
Stir in olives and season with pepper.
Cover, and refrigerate until ready to serve.

Toast both sides of baguette. Rub with the cut side of the garlic.
Arrange lettuce in the center of a large serving platter. Top with bell pepper mixture and surround with toasted baguette slices.
Provide a small spoon to serve the bell pepper strips onto the toast slices.

Tequila-Marinated Hot Chicken Wings

hot wings


2-3 pounds of chicken wings
1/2 c tequila
1/2 c chopped fresh cilantro
1/4 c fresh orange juice
1/4 c fresh lime juice
2 T (30 ml) olive oil
1/2 T cracked fresh pepper
3 large cloves garlic, minced
1 to 2 t Tabasco sauce, or to taste
1 t grated orange zest
1 t grated lime zest

2 long spirals of orange peel for garnish
8 lime wedges (2 limes quarted) for garnish
fresh cilantro for garnish


Rinse chicken wings and pat dry. Lay in a single layer in a large glass baking dish.

Combine remaining ingredients except orange zest spirals, lime wedges, and cilantro sprigs for garnish. Pour mixture over the chicken wings. Cover and refrigerate overnight, turning chicken wings several times.

Preheat oven to 350°F

Remove chicken wings from marinade and arrange in a large shallow roasting pan.

Bake chicken wings for 30 minutes.

Meanwhile, pour marinade into a saucepan, place on the stove and bring to a full boil; reduce by half, stirring occasionally for about 6 minutes. Set aside.

Remove the wings from the oven and preheat the broiler.

Brush the wings with the reduced marinade and broil, 4 to 6 inches from source of heat, until wings are crisp and brown, turning wings 2 or 3 times and brushing with marinade. (Wings may be made ahead to this point and wrapped in aluminum foil. Rewarm in a 300°F ( °C) oven, opening the foil packet to uncover the wings.)

To serve, arrange the wings on a heated serving platter. Garnish with spirals of orange zest, lime wedges, and cilantro sprigs. Serve warm.