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Diabetic Goodie Book

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Catalog No:
Diabetic Goodie Book
Kathy Kochan

We regret that this title is SOLD OUT;

Please contact us directly at eatwell@hickorytech.net

if you'd like to back-order this title. 

Thank you!


No Artificial Sweeteners.

50% discount...through Nov

All Royalties go to nonprofit Children's organization,

Kaleidoscope Konnections*

Low Sugar and Low Carb Baking.  Cheesecakes, Cookies, Bars, Cakes, Muffins, Scones, Quick Breads, Tortes, Cobblers, Puddings and Pies!  All of these CAN be part of a healthy diet, even for those individuals who are living with diabetes.
You don't have to cheat your sweet tooth to maintain a healthy diet.  Most recipes are only 1 CARB CHOICE per serving (check out the Chocolate Chip Cookie Recipe below....2 cookies = 1 Carb Choice). 

Recipes in The Diabetic Goodie Book will satisfy everyone's sweet tooth as they are HIGH in FLAVOR yet LOW in sugar, fat and calories. Over 150 simple and delicious recipes, all of which can be made from ingredients found in your kitchen.


We repeat...No artificial sweeteners...in any Recipe!

Each recipe has full nutrient profile, food exchanges and carb choices! You'll be proud to serve these cookies, bars, scones, muffins, crisps, cakes, pies, puddings and more.

*Breaking News!  All royalties go to Kaleidoscope Konnections, a nonprofit "edutaining" outreach
using the creative art of
compassionate role play/modeling!

Kaleidoscope Konnections uplift children of all ages who are facing major issues, like chronic disease and disability, or have endured a massive catastrophe like the children in New Jersey after Superstorm Sandy. They work with children in hospital wards, camps, retreats, churches and public and private schools to bring joy and humor, the message of self-acceptance, validate feelings and bully prevention. They travel from the Pacific Northwest to Alaska to the East Coast to the Deep South bringing hope, entertainment, education and encouragement to those of all ages.

Let's further their mission and learn the Muddle Song..".in the middle of a muddle is me and that's not where I want to be....But there's something inside that I can't hide...in the the middle of the muddle is me." 



"For those who cherish a dessert or sweet treat as part of a healthy eating plan, this is a delicious collection of recipes, much more than a cookbook.  The tips for preparation, cooking, serving and storing make light and easy work in the kitchen."

                                                                                   -Nancy Cooper, RDN, LD, CDE; Diabetes Nutrition Specialist
                                                                                     International Diabetes Center; Minneapolis, Minnesota

Softcover, 256 pages.

  • Just about everyone's favorite cookie; only 1 Carb Choice for 2 cookies!

    Makes: 48 Cookies

    1/2              cup extra canola or extra virgin olive oil
    2                 tablespoon sugar

    1/4              cup brown sugar

    1                 large egg
    1/2              teaspoon vanilla extract
    1                 tablespoon skim milk

    1/2              cup old-fashioned oats
    3/4              cup all purpose flour

    3/4              cup whole wheat flour

    1/2              tsp baking soda
    1/2 cup       mini dark chocolate chips

    Heat oven to 375°F. Spray baking sheets with cooking spray. In a large bowl, with electric mixer at medium speed, cream olive oil and sugars until well blended; scrape sides of bowl. Beat in egg, vanilla and milk at medium speed; scrape sides. In small bowl, combine oatmeal, flours and baking soda. Use a rubber spatula to stir into batter until well blended; stir in chips.Drop by teaspoonfuls onto prepared baking sheets, spacing about 2 inches apart. Spray bottom of a flat 2-inch glass with cooking spray and use to flatten each cookie, respraying glass when necessary. 
    Bake 8 to 10 minutes or until lightly browned. When cool, store tightly covered. Bake about 12 minutes or until browned. Cool about 10 minutes before cutting into 32 bars.

    Nutrient Analysis: 2 cookies; 82 Calories, 13 g Carbohydrate, 1 g Protein, 3 g Fat, 14 mg Cholesterol, 45 mg Sodium, 1 g Fiber

    Exchanges:  1 starch (1 carb choice)

  • Fresh, flavorful & so delicious!
    Also works well with apples (as shown)

    Serves: 8


    2 cups        blueberries, washed & drained

    2                 medium ripe nectarines, washed, cored & sliced


    1/4 cup      all-purpose flour

    1/4 cup      whole-wheat flour

    1/4 cup      old-fashioned oats

    2 Tbs         brown sugar

    1/2 tsp.      cinnamon

    1/4 tsp.      nutmeg

    3 Tbs         extra light olive oil or canola oil


    Preheat oven to 400°F. Spray a quiche pan or shallow 2-quart casserole dish with cooking spray. Place nectarine slices in bottom of prepared baking pan. Cover slices with blueberries. In a small bowl, mix topping ingredients and sprinkle over fruits.

    To Microwave: Microwave on High for 12 minutes, rotating every 4 minutes. Let stand for 15 minutes before serving.

    To Bake: Bake for 20 to 25 minutes or until browned. Cool 15 minutes before serving.

    Nutritional Analysis Per Serving:

    Calories130Sat Fat0 g
    Carbohydrates19 gCholesterol0 mg
    Protein2 gSodium3 mg
    Fat6 gFiber3 g

    Exchanges: 1 starch and 1 fat (1 carb choice)


Kathy Kochan, author of the Diabetic Goodie Book, managed her diabetes with no complications from the age of five till her recent passing at the age of  65. She managed her diabetes using an insulin pump and was a cooking enthusiast, lecturing and teaching healthy cooking classes.

Dessert was her favorite part of the meal, and she enjoyed eating dessert everyday.  She spent a lifetime in the kitchen as her preferred pastime; challenging herself to bake healthy, yet tasty desserts that satisfy the sweet tooth and are quick and easy.  She refused to use artificial sweeteners in her recipes, "Why put another drug in your body?" she used to say.

Kathy was a columnist with the Cinnamon Hearts Diabetic Digest, one of the top ten culinary newsletters as recognized by The Washington Post.  She guest lectured at the Joslin Diabetes Clinic in Livingston, New Jersey and led women's classes on living with diabetes without complications.  She instructed healthy meal classes for the Mendham, New Jersey Adult School and for King's Supermarket stores.

Through these experiences she developed all of the delicious recipes in the Diabetic Goodie Book, including Chocolate Cloud Cake, No-Bake Peachy Ricotta Cheesecake, Lemon Chiffon Pie, Delightful Butter Cookies and Nutty Raspberry Coffee Cake.

Kathy and her husband Henry lived in Mendham, NJ for 40 years raising their two sons, who now have families of their own.  It was her wish that proceeds from the sale of Diabetic Goodie Book support Kaleidoscope Konnections in Yakima, WA run by her sister, Maureen Mould (a compassionate clown 'edutainer'...making learning exciting for children facing chronic illness or major catastrophes, like Superstorm Sandy in NJ).

The Diabetic Goodie Book - Don't cheat Your Sweet Tooth is a wonderful book for people with or without diabetes. These creative recipes taste great and are fun to make. 

Cheesecakes, cookies, tortes, cobblers, pies! All of these CAN be part of a healthy diet, even for those individuals who are living with diabetes. You don't have to cheat your sweet tooth to maintain a healthy diet. Traditional desserts are usually high in sugar and fat, but they don't have to be.

The Diabetic Goodie Book offers over 150 delectable dessert and baked goods recipes that are low in sugar, but use no artificial sweeteners. Author Kathy Kochan manages her diabetes through healthy eating since the age of five, and she eats dessert every day! She has had years of experience challenging herself to prepare healthy desserts which she uses to teach others to cook healthfully through Healthy Eating: Good Cooking classes. With the release of her first cookbook, The Diabetic Goodie Book:  Don't cheat Your Sweet Tooth,, she shares her talent and experience in making healthy, scrumptious desserts.

Kathy is a tiny, energetic woman who checks her blood sugar eight times a day and manages her diabetes with an insulin pump. When the time comes for dessert at her house, she thoroughly enjoys her creations, which rely less on sugar and fat for flavor and more on fruit and other natural ingredients. Kathy's technique is to find ingenious and tasty substitutes for the usual calorie-loaded ones.

Guidelines for managing diabetes call for counting carbohydrates: The Diabetic Goodie Book explains it all in plain English. For those who are living with diabetes or who would like to control calories and carbs, all goodies are controlled for carbs, cholesterol, and sodium. Healthy fats are emphasized. Complete nutrition analysis, diabetic exchanges and carb counts are included.

Plus.... You don't have to be a professional to prepare these tasty treats! All goodies are Quick & Easy to prepare, and have cooking and preparation times listed with each recipe. All directions are easy to understand with pages of Helpful Kitchen Hints from Kathy's own kitchen.


  • According to the American Diabetes Associations, an estimated 15 million Americans have Diabetes Mellitus.  Experts expect this number to double in the next fifteen years.
  • There are two types of diabetes: Type 1 (insulin-dependent or juvenile-onset diabetes) and Type 2 (adult-onset diabetes).  Nearly 90 percent of all diabetic cases are Type 2.  The progressioin of Type 2 diabetes generally is slow, and is often controlled by weight management, healthy eating,and daily activity.
  • The symptoms of diabetes may be difficult to detect.  They include increased thirst, increased appetite, frequent urination, unexplained weight loss, fatigue, skin infections, slow healing wounds, blurred vision and tingling in the hands or feet.  If you suspect diabetes, but have not been diagnosed, contact your physician for a simple and inexpensive blood glucose test.
  • People with diabetes have high blood sugars which stem from a lack of insulin production or from a disruption in how the body utilizes insulin (insulin insensitivity).  Most carbohydrates in the diet convert to blood sugar which enters the body's cells with the help of insulin; this lack of insulin leads to elevated blood sugar levels.
  • People with diabetes are at increased risk of other life-threatening diseases including heart disease, blindness, stroke and loss of toes or fingers.
  • An appropriate diet for people  with diabetes is one that is low in fat, high in fiber and controlled for carbohydrates.
  • The American Diabetes Association and the Academy of Nutrition and Dietetics have grouped foods into seven lists called Exchanges which are used by diabetics to control their diet. Exchanges are included with every recipe in the Diabetic Goodie Book, as are Carb Choices.
  • Counting Carbohydrates if oftentimes used to replace the exchange system. The ratio of carbohydrate to insulin is used to determine the number of Carb Choices allowed.
  • When all is said and done, the same healthy diet principles recommended for people with diabetes is a well-balanced approach to eating for the whole family.

"For those who cherish a dessert or sweet treat as part of a healthy eating plan, this is a delicious collection of recipes, much more than a cookbook.  The tips for preparation, cooking, serving and storing which make light and easy work in the kitchen."

Nancy Cooper, RD, LD, CDE; Diabetes Nutrition Specialist
International Diabetes Center; Minneapolis, Minnesota

"A must have cookbook for diabetics and anyone who enjoys preparing and eating delectable desserts.  The variety of recipes, cooking hints and other helpful information will make it a classic."

Felicia Busch, MPH, RD, FADA, LN, President
Felicia Busch & Assoc.; national Media Spokesperson, American Dietetic Association

"Don't cheat your sweet tooth!  This dessert book is a great approach to enjoying tasty desserts while eating sensibly."

Linda Hachfeld, MPH, RD; Author, Cooking a'la Heart and Gifts of the Heart

"This book is excellent!"

Idaho Senior News

"Sweet pleasures are not forbidden in this great book!"

Wadena Pioneer Journal

"Tasty treats for those who can't eat anything they please."

The Randolph Reporter

"All goodies are quick and easy to prepare, with cooking and preparation times shown for each recipe.  The book will also lay flat on a counter for easy reference.  Lots of helpful hints on measurements.  Way to go, Kathy!"

Rocky Ford Daily Gazette

"The craving for desserts lurks within all of us, even for those with diabetes.  This book lets us say 'yes' to dessert.:

Rochester Democrat & Chronicle

"This Goodie Book is aimed at diabetics, but is good for everyone."

St. Paul Pioneer Press

"A no-nonsense goodie book that will make a significant population happy."

Port Arthur News

"This cookbook will appeal to anyone interested in having desserts and baked goods while maintaining a healthy eating plan.  This cookbook lets everyone say 'yes' to dessert."

Celia Topping, Food Editor
Rochester Democrat & Chronicle