Homemade Diet Catsup (Ketchup)

Regular ketchup is so full of sugar and the sugar free ketchup is so darn expensive, we thought we’d give this homemade ketchup a try. I’m happy to say it turned out great!

6 oz. tomato paste
6 oz. water
3 oz. white vinegar
3 packets of artificial sweetener
1/2 teaspoon onion powder
1/2 tablespoon salt
(Optional) pinch of cloves, cumin, other spices you might like


Put all ingredients into a mixing. Blend with spoon or whisk until combined.

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.

Blueberry Crumb Topping


1/3 cup all-purpose flour
3-1/2 teaspoons Equal for Recipes or 12 packets Equal sweetener
1 teaspoon ground cinnamon
1/2 teaspoon maple extract
4 tablespoons cold margarine, cut into pieces
1 cup fresh, or frozen, blueberries

Combine flour, Equal for Recipes, and cinnamon in small bowl; sprinkle with maple extract.
Cut in margarine until mixture resembles coarse crumbs.
Add blueberries and toss.

Yogurt Cheese


2 quarts plain yogurt


Place 4 layers of cheesecloth in colander set over a bowl. Add the yogurt and let drain overnight in the refrigerator. The desired consistency is that of soft cream cheese