PDG Don DeVault, R.N., Diabetes Chairperson

Nutrition & Wellness

Low Carb Peach Crisp

By ryanmmurano


Low Carb Peach Crisp

  • 5 peaches (medium to large)

  • 2 tsp lemon juice

  • 1/2 cup total brown “sugar” sweetener (I used Ideal Brown or use Splenda Brown Sugar Blend)

  • 1/2 cup almond flour

  • 1/2 cup pecan halves

  • 2 teaspoons cinnamon

  • 1/8 cup old fashioned oats

  • 1 stick butter

  1. Butter an 8x8 baking dish and set it aside for later.

  2. Peel your peaches. (The easiest way to peel them: Less than a minute in boiling water then a quick dip in ice water … the skins just slip off really easily with your bare hands.) Once they are peeled, cut them around the pit (quarters is easiest, and then cut the large pieces into slices.

  3. Once done, add in the 2 teaspoons of lemon juice and 1/4 cup of the brown sugar replacement and mix.

  4. Once nicely mixed, pour into your buttered baking dish and set aside.

  5. Next, put your half cup of pecans in the food processor and pulse them until fine. If you don’t have a processor, beat them with a rolling pin or chop them up using a chef’s knife.

  6. Take all remaining ingredients except the butter, and combine. It’s really easy in the processor, just a few quick pulses.

  7. Once this is done, take your stick of cold butter, and cut it into cubes. Either cut the butter in with a pastry cutter/forks/knives, or add it to your processor. Pulse or combine until crumbly and pea size pieces are formed.

  8. Sprinkle the topping over your fruit trying to cover as much as possible.

  9. Place into a 350 degree oven and bake for about 40-45 minutes. The fruit should be nice and bubbly, and the topping slightly browned and crisp.

 Nutritional Facts

Servings  8

Calories - 209

Carbohydrates - 11.8g

Total Fat - 19.8g

Protein - 3.8g

Dietary Fiber - 2.5g

Spicy Butternut Squash Soup

By Logo inline

This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.


Spicy Butternut Squash Soup
photographer: Ken Burris

Nutritionist Tested & Approved

Time: 80 minutes (45 minutes prep)

  • 1 1/2 pounds (1 small to medium) butternut or other winter squash

  • 1 teaspoon canola oil

  • 2 stalks celery , chopped

  • 1 small onion, diced

  • 1 carrot , chopped

  • 1 teaspoon ground cumin

  • 1/4-1/2 teaspoon ground chipotle chile (see Tip)

  • 1/8 teaspoon ground cloves

  • 6 cups vegetable broth

  • 1 teaspoon sea salt

  • 1/4 teaspoon freshly ground pepper

  • 1/2 cup nonfat plain yogurt

  • 2 tablespoons snipped fresh chives or chopped parsley

  1. Preheat oven to 350°F.

  2. Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.

  3. Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.

  4. Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).

Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at

Recipes for Early Bird Breakfasts for Carb Counters

Buttery Cajun Popcorn

By J Kate

Cheesy and spicy, this tasty snack with just a touch of lime is absolutely addictive!Buttery Cajun Popcorn

  • 12 cups air-popped popcorn

  • 1/4 cup butter, melted

  • 2 tablespoons lime juice

  • 4-1/2 teaspoons Cajun seasoning

  • 4 to 5 tablespoons grated Parmesan cheese

  1. Place popcorn in a large bowl. Combine butter and lime juice; drizzle over popcorn and toss to coat. Combine Cajun seasoning and cheese; sprinkle over popcorn and toss to coat.

  2. Yield: 3 quarts.

Fruity Mousse

By re1ndeer


This fruity mousse is great on its own or used as a fruit dip!


Fruity Mousse

  • 1 8oz. pkg. fat-free cream cheese, softened

  • 1 tub Crystal light Pink Lemonade flavor low-calorie soft drink mix, divided

  • 1 cup skim milk

  • 1 tub 8oz. whipped topping, thawed

  1. Beat cream cheese and 1 1/2 tsp. of the drink mix in a large bowl with an electric mixer on medium speed until well blended and smooth. Gradually add milk, mixing to well blended.

  2. Gently stir whipped topping until well blended. Pour into serving bowl or individual dishes.

  3. Refrigerate 3 hours or until firm. Serve with fresh fruit, if desired.

  4. Note: Place remaining drink mix in a glass or plastic pitcher. Add 1 quart of water, stir to dissolve. Serve with ice.


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