Diabetic-Friendly Recipes: Chocolate Pudding “Cake”

Chocolate Pudding “Cake”


Try this quick and easy dessert, it’s great to take to a party and everyone will love it.

Prep time: 15 minutes

Serves: 12


  • 30 graham cracker squares (15 sheets broken in half), divided
  • 1.4 ounce box sugar-free, fat-free instant chocolate pudding mix
  • 1 ½ cups fat-free milk
  • 12 ounces fat-free whipped topping, thawed and divided
  • ¼ cup mini-chocolate chips


  1. Arrange 10 graham squares, slightly overlapping, on bottom of 8-inch square pan.
  2. In a large bowl, prepare pudding according to package directions. Cool in refrigerator for 5 minutes.
  3. Fold 6 ounces whipped topping into pudding and incorporate well.
  4. Spread half of the pudding mixture over graham squares in pan; cover with 10 of the remaining graham squares. Repeat layers.
  5. Refrigerate 3 hours or overnight.
  6. Top dessert with remaining 6 ounces light whipped topping. Sprinkle with mini chocolate chips.

Nutrition facts for 1 rectangle (2” x 2 2/3”)

Calories: 165

Carbohydrates: 29g

Protein: 3g

Fat: 3.0g

Sugar: 13g

Dietary fiber: 1g

Sodium: 210mg

by Keri Smith, CDE, registered dietitian at Valley Clinic

Diabetes-Friendly Recipes: Shrimp Fajitas!

Eating healthy can seem challenging even when a person does not have diabetes. See the recipe below for a diabetic friendly meal.

Shrimp Fajitas


Serve this dish with jicama sticks and guacamole. You can make this colorful dish even more vibrant by using different color peppers or purple onion.

Prep time: 15 minutes

Serves: 5


  • Cooking spray
  • 1 pound medium shrimp, peeled and deveined
  • 1 teaspoon canola oil
  • 1 red bell pepper, sliced into thin strips
  • 1 green bell pepper, sliced into thin strips
  • 1 medium onion, sliced into thin strips
  • ¼ cup water
  • ½ tablespoon chili powder
  • ¼ teaspoon cayenne pepper (optional)
  • ¼ teaspoon cumin
  • ½ teaspoon salt (optional)
  • ½ teaspoon ground black pepper
  • 10 corn tortillas


  1. Coat a large non-stick skillet with cooking spray.  Cook the shrimp over medium heat for about 2 minutes.  Remove the shrimp from the pan and set aside.
  2. Add the oil to the pan and heat. Add the bell peppers and onions and cook for about 7 minutes or until they begin to brown. Add the shrimp and any juices back to pan.
  3. Add the water and spices, including salt (optional) and pepper. Bring the mixture to a boil; reduce heat and simmer until the water evaporates. Serve the shrimp and peppers in the corn tortillas.

Nutrition facts for 2 fajitas:

Calories: 245

Carbohydrates: 31g

Protein: 24g

Fat: 3.5g

Sugar: 4g

Dietary fiber: 5g

Sodium: 385mg


by Keri Smith, CDE, registered dietitian at Valley Clinic

November is National Diabetes Month

Diabetes wordcloud

Did you know that in 2012, approximately 29.1 million Americans (or 9.3% of the population) had diabetes? Of the 29.1 million, 21.0 million were diagnosed and 8.1 were undiagnosed.

What are some of the signs or symptoms of diabetes?

The most common symptoms of diabetes are:

  • Frequent urination
  • Increased thirst
  • Increased hunger
  • Fatigue
  • Blurry vision
  • Slow healing wounds
  • Pain and/or numbness in hands or feet

If you are experiencing some of these signs or symptoms, you might want to talk to your doctor about checking for diabetes.


Myths About Diabetes

Test your knowledge about diabetes by answering true or false to the following statements.

  • Diabetes is not that serious of a disease.  FALSE! However, if diabetes is properly controlled, you can prevent or delay diabetes complications.
  • If you are overweight or obese, you are at an increased risk for developing diabetes. TRUE! But this does not mean that you will absolutely develop it.
  • People with diabetes cannot eat sweets or chocolate. FALSE! Though it is suggested that these types of foods be eaten in small portions and only on special occasions.
  • Once a person is diagnosed with diabetes, they have to be on insulin right away. FALSE! Sometimes there are other ways to manage your diabetes. Be sure to keep regular check-ups with your provider, consider meeting with a dietitian or Certified Diabetes Educator (both available here at CHAS), join one of our Healthy Living with Diabetes Workshops, and aim to maintain a healthy lifestyle.

Stay tuned for some amazing diabetic-friendly recipes coming next week…

by Keri Smith, CDE, registered dietitian at Valley Clinic