THICK FRENCH TOAST WITH SPICY RUM BUTTER

Makes 4 slices.

Note: Adapted from "Chili Pepper Madness" by Michael Hultquist.

• 3 eggs

• 1/3 c. milk

• 1/2 tsp. vanilla

• Pinch of sugar

• 4 (1-in.-thick) slices multigrain bread

For spicy rum butter:

• 1/4 c. (1/2 stick) butter, softened

• 1/4 c. brown sugar

• 1/2 tsp. rum extract

• 1/4 tsp. cinnamon

• 1 tsp. chile powder

Directions

In a mixing bowl, beat eggs with milk, vanilla and sugar. Soak bread in egg mixture.

Heat a frying pan to medium heat and cook each piece of bread about 1 to 2 minutes per side or until browned.

To prepare rum butter: Cream butter with brown sugar, rum extract, cinnamon and chile powder. Serve over French toast.

Nutrition information per slice:

Calories360Fat19 gSodium440 mg

Carbohydrates34 gSaturated fat9 gCalcium120 mg

Protein13 gCholesterol170 mgDietary fiber4 g

Diabetic exchanges per serving: 1½ bread/starch, ½ other carb, 3½ fat.

CHILe PEPPER SODA DIP

Makes about 2 3/4 cups.

Note: Chile powder blends can vary in sweetness, smokiness and heat level. For this, we used standard grocery store chile powder, but you can use your favorite kind and adjust the amount to taste. Adapted from "Chili Pepper Madness," by Michael Hultquist (CreateSpace, 2014).

• 2 (8-oz.) pkg. Neufchâtel or cream cheese, softened

• 6 to 8 oz. Fresca, 7-Up, Sprite or other lemon-lime soda

• 1 tbsp. chile powder (see Note)

• 2 tsp. garlic powder

Directions

In a mixing bowl, combine all ingredients. Mix well. Refrigerate at least 1 hour before serving.

Nutrition information per 2 tablespoons:

Calories54Fat5 gSodium75 mg

Carbohydrates1 gSaturated fat3 gCalcium26 mg

Protein2 gCholesterol15 mgDietary fiber0 g

Diabetic exchanges per serving: 1 fat.

SPICY BERBERE LENTIL STEW

Serves 8.

Note: Find berbere seasoning, which is common in Ethiopian cooking, in specialty food stores such as Penzey's. Adapted from spicesinc.com.

• 2 c. onion

• 3 tbsp. olive oil

• 1/2 tsp. garlic powder

• 1 1/2 tsp. powdered ginger

• 2 tbsp. berbere seasoning blend (see Note)

• 2 c. split red lentils

• 1/2 c. chopped tomatoes

•3 oz. red wine

• 6 c. vegetable broth

• 24 precooked turkey meatballs, optional

Directions

Sauté onions in olive oil until onions are translucent. Add the garlic and ginger, and sauté for another minute. Add the berbere seasoning and sauté for a few minutes more, stirring occasionally to prevent burning. The onions should start to caramelize.

Add the lentils, tomatoes, red wine, vegetable broth and meatballs, if using, and bring to a boil. Turn heat to simmer and cook uncovered for an hour.

Nutrition information per serving without meatballs:

Calories230Fat6 gSodium730 mg

Carbohydrates35 gSaturated fat1 gCalcium54 mg

Protein13 gCholesterol0 mgDietary fiber9 g

Diabetic exchanges per serving: 1 vegetable, 2 bread/starch, 1 lean meat, ½ fat.

SHRIMP PILI-PILI

Serves 4.

Note: Pili-pili is more commonly known as bird's-eye peppers, which are common in Kenyan cooking. You can use serrano or any hot chile.

• 1/4 c. (1/2 stick) butter or margarine

• 1/4 c. peanut oil

• 1 tbsp. crushed dried African bird's-eye chile, pequins or other hot pepper (see Note)

• 4 garlic cloves, minced

• 3 tbsp. lime or lemon juice

• 1 lb. large shrimp or prawns, shelled and deveined

Directions

Melt butter and add oil in a pan, and add the crushed chile, garlic and juice. Simmer for a couple of minutes to blend the flavors. Transfer to a ceramic bowl.

Toss the shrimp in the marinade and marinate for a couple of hours in the refrigerator.

Thread the shrimp on skewers and grill over charcoal or broil, until shrimp are slightly browned. Discard leftover marinade.

Nutrition information per serving:

Calories160Fat8 gSodium810 mg

Carbohydrates2 gSaturated fat3 gCalcium80 mg

Protein19 gCholesterol180 mgDietary fiber0 g

Diabetic exchanges per serving: 3 lean meat.