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)


Loaded BLT Dip & Baked Potato Topping

Oh my, potato pie!  Let me count the ways…

To use this dip.special-k-sour-cream-and-onion-cracker-chips-detail-prod-dyp300x247

  1. Dip for veggies, chips, french fries, crackers, taquitos, flautas, garlic bread, mozerella sticks…
  2. Topping for your baked potato
  3. Mixed with hard-boiled egg yolks to devil your eggs
  4. Mix with potatoes, chopped hard boiled eggs, onions, and celery for potato salad
  5. Mix 2T with 1/2c tuna for tuna salad
  6. Spread on hearty sandwich bread for a killer mayo substitute
  7. As a dollop added to a bowl of fresh split pea soup (or chili… or tomato soup… or potato soup… or tortilla soup….)
  8. toss a little with fresh pasta and parm
  9. fold into a rice pilaf
  10. serve on your chicken enchiladas, or for Taco Night!
  11. probably more I haven’t thought of yet
  12. or just lick it off your fingers to get the last bit out of the bowl

178090139_XSIt’s not nearly as fat-dense as just sour cream, because of all the other goodness folded in — and no added salt or sugar removes two of the other major tripwires.

You can substitute low-fat (not fat free — significant flavor will be lost) sour cream for some portion of the regular sour cream, and knock out more the fat and calories.  Experiment to get a balance that suits you and yours.

If you like extra heat, use hot rather than mild Rotel (diced tomatoes & green chilis).

If you’re a garlic hound, add more Sriracha.

If you like things cheesy, add 1/2 c shredded parm, or 1 c shredded sharp cheddar… or whatever cheese you’re into.

Love avocado? Trying to cut some of the saturated fat? Try substituting 1/2 c mashed avocado for 1/2 c of the sour cream. (that’s about 1 small avocado)441390

Think bacon is the pot of gold at the end of the pig?  Double (or triple) the bacon!

Basically — add, subtract, multiply and alter to suit your own buds!

This recipe makes 4 cups of dip.
(16 x 1/4 c servings)
[1/4 cup is just about right to dress a med baked potato or to make 4 deviled eggs]


  • 1 can Rotel diced tomatoes & green chilis, drained
  • 6 slices thick high-quality bacon — cooked, drained on paper towels, & crumbled
  • 1 egg yolk
  • 1 T lime juice
  • 1 T Sriracha sauce
  • 2 T dehydrated minced onion
  • 2 T dried, or 1/2 c  fresh chopped basil
  • 1 T dried, or 1/4 c fresh chopped thyme
  • 1 T dried, or 1/4 c fresh chopped parsley or cilantro (I like parsley better)
  • 1 t black pepper
  • 1/2 t mustard powder
  • 3 T Chia seeds (like Bob’s Red Mill)

Mix ingredients together and chill for at least 1/2-hr before serving.

(I like to divide it up into 4-oz cups with lids so people can have their own little dip cup, and so leftovers are already portioned into smaller servings.)

Roughly, if you make this dip as written out here with regular sour cream, you get these

nutrients in 1/4 c:

  • 100 calories
  • 7g fat (4 Sat)
  • 4 carbs
  • of which 1.5g are fiber
  • and of which 1.5g are sugar
  • 3g protein


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….)