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


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:

Calories 360 Fat 19 g Sodium 440 mg

Carbohydrates 34 g Saturated fat 9 g Calcium 120 mg

Protein 13 g Cholesterol 170 mg Dietary fiber 4 g

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


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


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

Nutrition information per 2 tablespoons:

Calories 54 Fat 5 g Sodium 75 mg

Carbohydrates 1 g Saturated fat 3 g Calcium 26 mg

Protein 2 g Cholesterol 15 mg Dietary fiber 0 g

Diabetic exchanges per serving: 1 fat.


Serves 8.

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

• 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


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:

Calories 230 Fat 6 g Sodium 730 mg

Carbohydrates 35 g Saturated fat 1 g Calcium 54 mg

Protein 13 g Cholesterol 0 mg Dietary fiber 9 g

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


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


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:

Calories 160 Fat 8 g Sodium 810 mg

Carbohydrates 2 g Saturated fat 3 g Calcium 80 mg

Protein 19 g Cholesterol 180 mg Dietary fiber 0 g

Diabetic exchanges per serving: 3 lean meat.