Did you know that the word parfait means perfect in French?  Keeping that in mind, it seems perfect to add whole grains and fruit to yogurt to create a delicious and nutritious breakfast or snack!  Think of it as perfecting yogurt’s already considerable health benefits!

When the fat and calories are low, it can be a healthful choice at fast-food restaurants and coffeehouses.  But I like to make my own, don’t you?

Even in the summertime I like the taste of apple and spice.  I know it’s usually something for the autumn, but this cool spicy granola will leave you with energy to get through a busy work day.  If you are a granola lover, give this recipe a try.  I think you’ll like it!

Apple-Cinnamon parfait

Makes 6 servings

2 Tbs. unsalted butter

3 Granny Smith apples, peeled, cored and cut into 1/2″ chunks

2 Tbs. Splenda brown sugar

1 tsp. ground cinnamon

4 containers (6 oz. each) Chobani 0% apple-cinnamon yogurt

1 cup cinnamon-raisin granola (I use Bob’s Red Mill)

  • In a skillet, melt butter over medium heat.  Stir in diced apples, Splenda brown sugar and cinnamon.  Cook 8-10 minutes, until slightly tender, stirring periodically.  Cool apples and store in an airtight container until using.
  • To assemble parfait, layer a scant 1/4 cup yogurt in the bottom of a cup or glass.  Sprinkle 2 Tbs. of granola on top, followed by 3 Tbs. of cooked apples.  Repeat layering.  Serve

Make sure you assemble the parfait just before serving so your granola will stay crunchy.

Per serving:  239 calories, 6g fat, 2 g sat fat, 11 g protein, 36 g carbs, 2 g fiber, 59 mg sodium, 10 mg cholesterol

The ingredients can be prepped on the weekend so assembly on a weekday morning is quick and effortless!  If you need a great breakfast or snack with carbohydrates that keep your brain from experiencing fog – here’s your solution! 

Fix-ahead recipes save a lot of time on a hectic weekday!  🙂





The First Pies Appeared around 9500 BC, so they are not only a tradition in our everyday lives, but a force to be reckoned with as diabetics.  We have a choice to make – we can either be miserable and deny that pie exists in society, or we can outsmart the evil parts of it by coming up with a diabetic-friendly alternative…  a kind of pie-like experience that makes us feel as though we get to take part in the pie party!  And you guys know me – I like a good party – so let’s find some smart, diabetic-friendly recipes!

I know it may seem like a contradiction in philosophy when I talk about diabetes and desserts in the same sentence.  I’ve lived with this disease for over 20 years and I’ve learned that you have to make friends with it – I mean you have to find ways to enjoy the same things everyone else does.  You just have to be smart about it.
Where pie is concerned, I focus on the filling.  I’m not a big fan of pie crust to begin with, so the way I handle things seems to work for me.  I usually leave most of the crust on my plate, but I do eat a couple of bites of it.  I don’t think there are enough carbohydrates in two bites of crust to do too much damage.
Stressed spelled backwards is desserts. Coincidence? I think not!  – Author Unknown

If you can make little tartlets instead of one big pie, that seems to help if you’re exercising portion control.  Again, I don’t do a heavy crust, but enough to make it look like I’m being bad.  I use a Greek dough called filo or Phylo dough, a very thin unleavened dough used for making pastries such as baklava.  Any pie crust or bread will have yeast, which will definitely raise blood sugar.  My blood sugar doesn’t spike and stays pretty level if I use the Phylo dough.    By the way, I make a great baklava with sugar-free honey.  It’s the bomb!

I would use Splenda brown sugar and no salt butter in this recipe to make it more healthy.

The real secret to enjoying pie is to make the little individual serving sizes.  She is right, if you make a whole big pie, there is nothing to stop you from devouring the entire thing.  I’ve never used coconut flour, but I suspect it is much lower in carbohydrates than traditional all-purpose white flour.

Key limes are not always at our local market, but it really makes a difference in the flavor of the pie if you don’t use key limes.  I spent a lot of time and money just to end up with a pie that gave me a permanent pucker!  LOL.


Life is uncertain. Eat dessert first.  – Ernestine Ulmer

My husband makes a great no sugar added apple pie.  He knows I love cinnamon, so he makes sure it has plenty of cinnamon in it.  No canned filling either – he peels the apples and seasons them perfectly.  When I make a pie, I often “cheat” and buy a can of sugar-free apples or sugar-free cherries.  They’re sweetened with Splenda and nobody can tell they are healthy pies.

So I guess the take-away is:

  • Don’t play the “I can’t eat like everybody else” card.  You can – you just have to be more smart and creative about it.
  • Remember portion control.  For me, having a whole pie in front of me is too much of a temptation, so I like the idea of having my own little pie.  When it’s gone – that’s it.
  • The carbohydrates live in the yeast – so either make your crust very thin, use Phylo dough for your crust, or try a pie with no crust – there are Adkins recipes like that all over You Tube!  I highly recommend the pumpkin bake – it’s the pie without the crust (a.k.a. carbohydrates).
  • It’s okay to buy the canned filling.  You don’t have to peel and core and prep all day long to have a good pie.  Get one can of apple or cherry sugar-free filling sweetened with Splenda.  It works great!
  • If you make key lime pie, make sure you use key limes or you will discover you have a permanent pucker.  You’ve been warned – lol.

There’s no reason a diabetic can’t enjoy a slice of pie once in a while.  Just think – be smart about it.  Enjoy NATIONAL PIE DAY!!!  🙂