In 2007, I was diagnosed with acute type 1 diabetes. I was approximately 200 pounds, and had extremely poor eating habits. I've always been a foodie, and being diagnosed with diabetes was both scary, and depressing. I was wondering if I'd ever be able to enjoy a decent meal again.

Taking matters into my own hands, I decided to learn how to cook for myself. I am exploring the wonderful world of braising, roasting and, gasp, veggies.It's been an enlightening, fun, delicious ride, and after shedding 100 pounds and 18 sizes, I am feeling and looking better than ever. Most important, thanks to a healthy diet and exercise regimen, I am no longer insulin dependent.

Cooking and entertaining during the holidays can be tricky, especially for diabetics or people with nutritional or weight concerns. I, the Diva Diabetic, am giving you a sample of my easy-to-prepare meals that can work fabulously for entertaining, a knock-out spread that will wow your guests and satisfy your every holiday craving without the guilt, of course.

* The Diva Diabetic's recipes are: complex carb-free, refined-sugar free and high in vitamins and protein.

Diva Diabetic Quick Tips:

- Most diabetics should eat no more than 45 grams of carbs per meal (a bit more for those who live a particularly active lifestyle). I try to eat between 30-40 grams per meal, to be on the safe side.

-The key to staying within a healthy carb count is portion size. Pay attention to labels, and don't overeat, as going over portion sizes and carb limits will spike your blood sugar.

- The holidays can be challenging, as food is plentiful, so if you do happen to overindulge on one meal, remember to scale back on your other two meals of the day. Eat less, and be mindful of your carb count.

- Exercise. Diabetics should exercise at least two to three times per week. Studies have shown that exercise reduces blood sugar levels. It can be as simple as jogging up and down stairs, power-walking to the subway or train station, or hitting the treadmill before work.

THEME: TRADITIONAL WITH A TWIST!

Hors D'oeuvres:

Cucumber & Smoked Salmon Bites
(5 servings, 4 bites per person)
approx. 1 gram of carbs per serving

Ingredients:
One whole large cucumber, peeled and sliced into approx 20 rounds
1/4 lb. smoked salmon, thinly sliced
1 oz. creme fraiche
Finely chopped chives, for garnish
Black pepper, to taste

Place cucumber slices on a decorative serving plate. On top of the cucumber, place one thin slice of smoked salmon, a small dollop of creme fraiche, and sprinkle with a touch of black pepper. Garnish each piece with chopped chives for a fancy finish.

STARTER: Roasted-Pumpkin Soup
(6 servings)
approximately 9 grams carbs per serving

Ingredients:
1 medium pumpkin (about 3-4 lbs.)
1 tbsp fresh thyme
1 small onion, finely diced
1 clove garlic, finely minced
1 small apple, peeled and finely diced
1 tablespoon fresh ginger, finely minced or 1 tsp ground ginger
1 teaspoon ground nutmeg
3 cups chicken or vegetable broth
1 cup water
4 tablespoon olive oil
1 tablespoon butter
Salt and pepper to taste
Chopped fresh chives for garnish


Preheat oven to 400 degrees. Cut pumpkin in half lengthwise, remove seeds and place on foil-lined baking sheet, cut side down. Roast in oven for approx. 40 minutes until brown and soft. Remove from oven and let cool for 10 minutes. Scoop out pumpkin center (discarding the shell) and place in large bowl.

In a large soup pot, heat 2 tablespoons olive oil and 1 tsp butter; saute the diced onion, apple, minced onion with the thyme, ginger, nutmeg, salt and pepper for 10 minutes, until soft. Add the roasted pumpkin, chicken broth and water and mix well. Turn heat to high, cover and bring to a boil. Reduce heat and simmer for 10 minutes. Turn off heat, remove from stove and let soup cool down fer several minutes. Remove soup from pot and blend in a food processor or blender in small batches. Return blended soup to pot and reheat over low flame. Taste for seasoning and add salt and pepper if desired. Divide into small soup bowls or mugs and serve immediately.


ENTREE: Orange-Glazed Herb Turkey Breast
(6-8 servings)
approximately 13 grams carbs per serving

Ingredients:
2 boneless turkey breast halves, approx. 3 lbs each (skin on)
1 orange (grated, peel and juiced)
2 cloves garlic, very finely minced or grated
2 tablespoons rosemary, finely chopped
2 tablespoons thyme, finely chopped
6 tablespoons olive oil
Salt and pepper to taste
**additional rosemary and thyme sprigs to line bottom of roasting pan**
***turkey broth or water to coat bottom of pan, if needed***


For glaze:
Juice of 3 oranges
1/2 cup balsamic vinegar
4 tablespoons Dijon mustard
1 teaspoon rosemary, finely chopped
2 teaspoon fresh thyme, finely chopped
Salt and pepper to taste
1 tablespoon. olive oil
Thaw turkey breasts in refrigerator. When defrosted, wash and pat dry. Mix juice of one orange, 1 tablespoon olive oil, salt and pepper. Drizzle 2 tablespoons of olive oil at the bottom of roasting pan. Place whole sprigs of rosemary and thyme at bottom of roasting pan. Place turkey breasts on top of thyme and rosemary in the roasting pan, and drizzle with marinade mixture. Cover with aluminum foil or plastic wrap and let sit in refrigerator overnight.

Preheat oven to 400 degrees, and remove turkey from the refrigerator. Mix chopped garlic, rosemary, thyme, 1 tablespoon olive oil, salt, pepper and grated rind of 4 oranges in shallow bowl. (Save the oranges for the orange glaze.) With a paring or butter knife, gently loosen the skin of the turkey breast, and evenly stuff the area between the turkey meat and loosened skin with herb mixture. Drizzle the remaining 2 tablespoons of olive oil over the turkey breasts and place in oven.

While turkey is baking, create the orange glaze. In a saucepan, on medium-low flame, pour balsamic vinegar, Dijon mustard, rosemary, thyme, salt and pepper and reduce for about 10 minutes, until vinegar thickens into a syrupy consistency. Turn off flame, and add the juice of the 3 oranges. Mix well to combine flavors.

After the turkey has been roasting for 20 minutes, brush on glaze evenly to coat both turkey breasts (use all of the glaze). Add a splash of turkey broth or water to roasting pan if bottom of the pan begins to dry. Continue roasting the turkey for an additional 20-25 minutes, until cooked through, juicy and browned to perfection.

To serve, let turkey breasts cool for at least 5 minutes. Each turkey breast should render 8 slices. Slice meat on a bias for an impressive presentation.

Roasted Brussels Sprouts With Pine Nuts
(6 servings)
approx. 6 gr. cabs per serving!

Ingredients:
1 lb. Brussels sprouts, washed and dried. Remove discolored or hanging leave/s
3 tablespoons of balsamic vinegar
1 clove finely minced garlic
1 teaspoon of thyme leaves
1 teaspoon olive oil
Kosher Salt and black pepper, to taste
1/4 cup pine nuts, toasted for 1 minute in a dry frying pan (watch carefully so they don't burn...just lightly brown!)

Preheat oven to 375 degrees. Spread brussel sprouts evenly on a baking sheet. Toss with balsamic vinegar, olive oil, garlic, thyme, salt and pepper. Roast in oven for 15 minutes, tossing with heat resistant spoon, midway through. Remove from oven, place on a serving platter and sprinkle with toasted pine nuts.



Winter Green Salad With Goat Cheese
(6 servings)
approx 10 grams carbs per serving

Ingredients:
1 package mesclun green-salad mix
1/4 cup of chopped walnuts
1 large green apple, sliced
1 small roll of soft goat cheese

For Dressing:
One lemon
One orange
3 tablespoons of olive oil
1/2 tsp dried thyme, or 1 teaspoon fresh thyme finely chopped
Kosher salt and pepper, to taste

Place salad mix in a salad bowl or platter. Make dressing: Grate the rind of the orange and lemon into a small bowl. Be careful not to grate down to the bitter white pith. Cut lemon and orange and juice both. Sprinkle with a touch of salt and pepper, and whisk in olive oil until fully combined. Sprinkle dressing over the salad greens. Crumble the goat cheese and place apple slices over the salad and mix well. Garnish with the chopped walnuts.



DESSERT: (Yes, Diabetics can enjoy dessert, too!) Spice Filled Pears
(8 servings)
Approx 13 gr. carbs per serving

Ingredients:
4 large pears, sliced in half, core removed
1 orange
4 tablespoons softened butter
2 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1 teaspoon ground cloves
1/2 teaspoon ground ginger
1 oz. dry roasted mixed chopped nuts

Preheat oven to 375 degrees. Place pears skin-side down in shallow baking dish, and squeeze juice of orange over each pear slice liberally and evenly. In a bowl, use clean hand to toss nuts with the softened butter, ground ginger, cinnamon, nutmeg and ground cloves, until well combined. Stuff each pear half with spice-nut mix; put in oven and bake for 20-30 minutes, until brown and bubbly. Remove from oven and serve warm on a festive dish.


Holiday Hot Cocoa
(4 servings)
approximately 12 grams carbs per serving

Ingredients:
2 cups whole milk
2 cups light cream
4 tablespoons unsweetened cocoa powder
1 teaspoon Cinnamon
1/2 teaspoon nutmeg


Combine all ingredients in a saucepan, mixing well. Heat cocoa through on medium-low flame until very warm but not boiling. Serve in festive holiday mugs, with an extra sprinkle of cinnamon and nutmeg on top of each.


Elizabeth Mwanga is an independent television and film producer. In 2008, she formed The IiN TV Productions, a New York City-based production company that develops original reality programs. As CEO and executive producer, she is currently developing nine reality docu-series. The first IiN TV Productions pilot, 'COUGARS: NYC,' was filmed in late 2008. In addition to her television and film work, Mwanga owns and operates IMANA MUSIC/BLACK FAMILY PUBLISHING, a music catalogue that owns over 500 sample-free, pre-cleared music titles.