Mary’s Memo – June 9th


There’s no reason to settle for leftovers or a hastily thrown together meal when you could be cooking with sumptuous recipes specifically designed for one or two people. They can also be easily scaled up if you’re entertaining. Delicious Diabetes Cooking for One or Two People by Michelle Berriedale-Johnson comes to the rescue with wonderful recipes plus a wealth of diabetes-related information, everything from symptoms, diagnosis and blood sugar control to alternative sweetener information and nutritional therapy. None of the recipes are long or complicated and many are even suitable for those managing other dietary restrictions such as gluten or dairy allergies. Berriedale-Johnson is a bestselling author and the founder of the Free From Food Award (food allergy/intolerance). She lives in the United Kingdom.
We selected Whole Wheat Blueberry Muffins to share.


• 2 tablespoons Demerara sugar (this is raw sugar and is available at Chief)
• 2 tablespoons butter, softened
• 1 small egg (or 2 tablespoons beaten eggs)
• 1/4 cup milk or buttermilk
• 1/2 cup whole wheat flour
• 1/4 teaspoon baking powder
• Pinch salt
• 1/3 cup blueberries

Line a muffin tin with paper liners or grease. In a large bowl, using an electric mixer or wooden spoon, beat the sugar, butter, egg and milk. In a small bowl, whisk together the flour, baking powder and salt. Gradually beat the flour mixture into the liquid mixture. Fold in the blueberries. Spoon batter into prepared muffin cups. Fill empty cups with water. Bake in preheated 350ºF oven for 20 minutes or until a tester inserted in the center of a muffin comes out clean. Remove the muffins from the oven and let them cool slightly on a wire cooling rack. Serve warm or transfer to wire rack to cool completely. Recipe makes 3 to 4 small muffins.
Source: Delicious Diabetes Cooking for One or Two People by Michelle Berriedale-Johnson (; May 2014, $19.95/softback).


The old adage “grin and bear it” has some proven value, as indicated in a 2012 study in Psychological Science. University students who simulated different types of smiles while performing stressful tasks had lower heart rates than students who donned neutral expressions. And a classic study from 1988 found that activating smile muscles made people rate cartoons as funnier. In contrast, just lowering the eyebrows (in effect, frowning) had an immediate negative effect on mood in a 2012 study in the journal Emotion.
Source: University of California, Berkeley Wellness Letter, June 2014.


I don’t know if it was the bag of 10-10-10 that I applied where the rhubarb grows in early March but I have the best rhubarb I’ve had in several years! If you have a bumper crop and like easy recipes, you must make Five Ingredient Rhubarb Squares. Before blending the cold butter with the cake mix, be sure butter is cut into many small pieces. Mine should have been smaller when I tested the recipe.


• 1 box Betty Crocker SuperMoist yellow cake mix
• 3/4 cup cold butter, cut into small pieces
• 1-3/4 cups sugar
• 3 eggs
• 4 cups sliced rhubarb

Heat oven to 350ºF (325ºF for dark or nonstick pan). Reserve 2 tablespoons of the cake mix. In large bowl, cut butter into remaining cake mix, using pastry blender (or pulling 2 table knives through ingredients in opposite directions), blend until crumbly. In bottom of ungreased 13x9-inch pan, pat 2 cups of the mixture. Reserve remaining crumbly mixture for topping. Bake 13 minutes. In large bowl, beat reserved 2 tablespoons cake mix, sugar and eggs with electric mixer at medium speed until creamy. Stir in rhubarb. Pour over partially baked crust. Sprinkle remaining crumbly mixture over top. Bake 45 to 50 minutes longer or until golden brown and center is set. Cool slightly before serving. Serve warm or cold. Store in the refrigerator. Recipe makes 16 servings (290 calories, 100 from fat).
Source: Betty Crocker recipe.

Download PDF

Leave a Reply

Your email address will not be published. Required fields are marked *