Sweet Potato – Pecan Cheesecake! — Diabetic Friendly!

Try this on for size — this may be the best sugar-free, high fiber, gluten free, high protein, reasonably carb’d recipe I’ve ever made. And it is sooooo yummy…. Holy crap. There will be variations on this theme but here’s the basic recipe:

2 tsp(s), cinnamon, ground
0.50 tsp(s), Salt
2 tsp, Vanilla Extract
0.75 cup, Chopped pecans

80 grams, “Just Like Sugar for Baking” sugar substitute
1.25 cup, Farmers Market Sweet Potato Puree
2 containers (8 oz ea.), Cream Cheese (Light)
2 Eggs

Let the cream cheese and eggs come to room temp so they will mix well. combine eggs, sweet potato puree (or pumpkin), vanilla, Just Like Sugar, salt, cinnamon and mix until smooth. Gradually add cream cheese and mix until smooth and well blended.

Grease a pyrex baking pan (about 7″x9″) and spread pecans on the bottom of the pan.

Pour cream cheese mixture into the greased pan (or muffin cups) over the pecans, and bake in a hot oven/ with a water-bath at 400 for 5 minutes, then reduce heat to 300 and continue to bake for 20-25 minutes, until firm. (time will depend on the size of the dish — a smaller pan will take longer.)

Remove from oven and set aside to cool. Cover and refrigerate (or scoop out into single serving dishes to chill.)
8 x 1/2c portions: 235 calories each
17g fat
328mg sodium
20g total carbs
11g fiber carbs
7g sugar carbs
7g protein
(and half a day’s Vitamin A because of the sweet potato)


Real Banana Pudding & Type-2 Diabetes: A Love Story

My sweet-tooth has always been rather limited — I usually go for the stuff with cheese, gravy, or salsa on it when I’m looking to splurge…
but when I do crave desserts — it’s either banana pudding or this amazing cherry-pecan pie my grandma made.

I haven’t figured out the cherry pie, but I have found a way to do banana pudding that works out with my Type-2 Diabetes. And since portion control is the key to just about everything — notice that the dessert dishes hold 4oz (1/2c).IMG_2389

for 4 servings:

-1 package Fiber One Vanilla Pudding Mix
-2 Murray’s sugar-free Pecan Shortbread cookies (like Pecan Sandies), crumbled
-1 oz (weight, not volume) Brothers (freeze dried) banana crisps, crushed
-1c + 1oz (1 1/8c) whole milk
-4t Bob’s Red Mill Quick Rolled Oats
-4t chopped pecans

Put 1/2 crumbled cookie in the bottom of each dish. Add 1t each of the pecans and oats.

Mix the pudding mix and milk until thoroughly blended (I use a little stick mixer and let it mix until it whips a bit), then fold in the crushed bananas.


Pour the pudding (evenly divided) over the cookie crumble in each little cup, then cover and refridgerate for at least 1 hr. It keeps in the fridge for up to 3 days.

Each 1/2c serving will have 235 calories; 12g fat, 6g protein, 30g carbs, 7g sugar, 6g fiber

By comparison, a normal serving of banana pudding (the kind I grew up on) would be closer to 5-6 oz (or 8-9 on holidays); nonetheless, the stats would still tell the tale: 1/2c serving:

265 calories; 12g fat, 6g protein, 32g carbs, 21g sugar, 2g fiber.

Not a lot of difference except where it counts: in the sugars and the fiber. The whole point of making something healthier to fit with a Diabetes focused menu is to cause food to metabolize into sugar more slowly so as not to overburden the system with sugar that it can’t either use, store, or process. Fiber slows down this conversion.

And the closer other numbers are (calories are close to the same; and fat/protein are identical) — means the dish will be just as satisfying and filling at the end of a meal . In this case — the revamped diabetes-friendly recipe gives my grandma’s banana pudding a real challenge — I really like the swap fo pecan sandies for vanilla wafers — and the addition of a few extra pecans. It gives it a little of that banana-bread taste and some crunch.

Could I make it lower calorie? sure. 1% milk would remove some of the creamy-ness. I could use just the oats and forget the cookie. I could omit the pecans. I could forget the whole thing and just eat 4 slices of freeze-dried banana and a sugar-free vanilla jelly bean. But that’s not really the point for a dessert. The whole idea was to satisfy a craving for a comfort food dessert that comes up once in a blue moon.

Put this dessert with a modest grilled tuna filet, a serving of roasted veggies and a small salad –> and you’ve got a dinner fit for a celebration! (of course, for a birthday or something, I would probably serve the pudding in teacups or wine glasses, instead of the brightly colored plastic cups….)


Mixed Berry Frozen Yogurt — So Healthy Your Mouth Can’t Wait!!!!!



Yes, I’m Type-2 Diabetic — but this is a summer treat (okay, not just summer — it’s too good to limit to a couple of months between June and September) and healthy in so many ways, you’ll choose it no matter what.nutrition panel

This is for a 1.5 quart batch — which, when frozen, is 8x 3/4-cup servings, OR 12x 1/2c servings in little Tupperware or Ziplock/Glad containers, OR 16x 3oz frozen treat bars — on a stick or in a tube.

Here’s the nutrition and ingredients for 8 x 3/4-cup servings:
(HINT: remember to NOT fill the containers completely — stuff expands as it freezes!!!!  If there’s a little left — it’s a bonus!)


  • 20.00 oz strawberries, blueberries, blackberries, raspberries (mix to your taste)
  • 5 T C-Salts (Buffered Vitamin C + Minerals)
  • 0.25 tsp Sea Salt
  • 16.00 oz, Greek Gods Yogurt Traditional Greek Plain (not low or no-fat)
  • 100.00 g, Just Like Sugar Table Top Sweetener
  • 10.00 Drops (0.12 ml), Better Stevia Drops
  • 12.00 packet (0.8g), True Lime (Crystallized Lime juice)
  • 1/2 packet Fiber One Vanilla pudding mix

Puree berries until smooth in a blender with True Lime, salt, and C-Salts.  Add whole-milk Greek Yogurt  and Stevia drops, then the Just Like Sugar.  Blend for a few seconds, then let it stand for at least 3 minutes — then blend again and partially “whip” the mixture — this adds some air and gives it a slightly different texture when frozen.

From this point, you can either pour the mixture into an ice cream freezer, or portion it into frozen treat molds or tubes.

The treats have a much different texture than traditional ice cream/frozen yogurt because when made without sugar, the emulsion/elasticity of sugar+fat does not occur.  This is why most people will prefer these as bars on a stick.

I actually like the frosty ice-y popsicle consistency, and the slowed eating process of eating it out of a cup/container…. but that’s probably just me.

Here are some of my favorite tools —


These nifty zip-lock squeeze-up baggies are made by a company called Zipzicle — you can get them straight from the manufacturer, or from Amazon, and other online merchants. I use these when I’m low on freezer space — they slip into unbelievably small spaces both to freeze and to store. And if you’re eating from a picnic cooler — there’s no small parts to keep track of and take home.


Zoku makes some wonderfully whimsical ice-pop molds — this is by far my fave (and thematically appropriate for life on the coast) They’re a little steep in price — but made of safe and durable silicone. Hand washable and simple to remove once the pops are frozen hard. (More like this pictured below)


Zoku round pops mold. Makes 4, about 3oz —


Zoku “quick freeze” pop maker. You can get a single, a double like this, or a triple. Each one freezes 3 times before you have to re-freeze the core. These pops can be plain-Jane, or dolled-up with fresh fruit/nuts, krispies etc. Pops take about 10 minutes to freeze — and a little longer after the first go-round.  I like to add toasted flake coconut and toasted almond slices….


Zoku triple pop maker — with some fancy examples!


Glad 1/2c re-usable containers. Ziplocks’ are square — just as good, but harder to get the good stuff out with a spoon when they’re frozen hard. Tupperware and Rubbermaid make them this size in a more durable material — but these last upwards of 10 times to re-use.


Excellent 1 1/2 qt ice cream freezer from Cuisinart. Read the instructions first (I didn’t) and it will save a headache. Hint: It has to be turned on and going before you add the liquid you’re freezing. lol


There are some great silicone molds where you just add the sticks and freeze. I got these 3oz containers on Amazon for under $10 —


You can get these push-up / squeeze tubes at any kitchen shop — some even have the little lids attached so they’re harder to lose. They hold from 2-4 oz depending on brand.  Hint: Stand them up in a cup to freeze in case there’s a leak….

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Here are the brands I use:

Naturally probiotic -- tart -- creamy -- high protein -- and yummy.  This is the real thing!

Naturally probiotic — tart — creamy — high protein — and yummy.

Not just buffered Vitamin-C, but also calcium, magnesium, zinc, and potasium!

Not just buffered Vitamin-C, but also calcium, magnesium, zinc, and potassium!

This is the purest lime flavor you'll ever taste short of just eating a fresh lime....

This is the purest lime flavor you’ll ever taste short of just eating a fresh lime….

either the

either the “Table Top” or “Baking” versions will work. Both add 4g of fiber per 5g Tablespoon.