Life is not a journey to the grave with the intention of arriving safely in a pretty and well-preserved body,
but rather to skid in broadside, totally worn out & proclaiming “Wow, What a Ride!”

Wednesday, November 30, 2016

meal ideas ~ winter + stew = ahhhh

Winter + Stews = ahhhhh... no more needs to be said.

Spanish Chicken Stew
Bubbling over with flavor, this stew can be made with ingredients commonly on hand.

1 1/4 pounds skinless, boneless chicken thighs, cut into 1-1/2-inch pieces
12 ounces red-skinned potatoes, cut into 1/2-inch wedges
1 medium onion, thinly sliced
1 teaspoon bottled minced garlic (2 cloves)
1/2 teaspoon dried thyme, crushed
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1 14 1/2 - ounce can no-salt-added diced tomatoes, undrained
1 cup reduced-sodium chicken broth
1 medium red sweet pepper, cut into 1/4-inch strips
1/3 cup small pimiento-stuffed olives, cut up
Bread Sticks (optional)

In 3-1/2- or 4-quart slow cooker, combine chicken, potato, onion, garlic, thyme, salt, and black pepper. Add tomatoes and broth.

 Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3-1/2 to 4 hours.

 If using low-heat setting, turn to high-heat setting. Stir in sweet pepper and olives. Cover and cook for 30 minutes more. Serve with bread sticks, if desired. Makes 4 servings.

Nutrition Facts Per Serving: 297 cal., 8 g total fat (2 g sat. fat), 113 mg chol., 616 mg sodium, 24 g carb. (4 g fiber, 7 g sugars), 32 g pro. Diabetic ExchangesVegetables (d.e): 1; Starch (d.e): 1; Lean Meat (d.e): 3.5

Hearty Pork-Beer Stew
A sweet-and-spicy mustard sauce makes this low-fat soup extra special.

1 pound boneless pork shoulder
Nonstick cooking spray
2 large sweet potatoes, peeled and cut into 1-inch cubes
3 medium parsnips, peeled and cut into 3/4-inch slices
2 small green apples, cut into wedges
1 medium onion, cut into thin wedges
3 cups vegetable broth
1 tablespoon packed brown sugar
1 tablespoon Dijon-style mustard
1 1/2 teaspoons dried thyme, crushed
1 teaspoon bottled minced garlic (2 cloves)
1/2 teaspoon crushed red pepper
1 12 - ounce can beer or 1-1/2 cups vegetable broth
4 large roma tomatoes, cut up

 Trim fat from meat. Cut meat into 3/4-inch pieces. Lightly coat large skillet with cooking spray; heat over medium-high heat. Add meat; cook and stir until meat is brown. Set aside.

 In a 5- to 6-quart slow cooker, combine sweet potato, parsnip, apple, onion. Add meat. Whisk together broth, brown sugar, mustard, thyme, garlic and crushed red pepper. Pour over meat along with the beer.

 Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3-1/2 to 4 hours. Stir in tomato. Makes 8 servings.

Nutrition Facts Per Serving: 209 cal., 4 g total fat (1 g sat. fat), 37 mg chol., 471 mg sodium, 27 g carb. (5 g fiber, 12 g sugars), 14 g pro. Diabetic Exchanges Starch (d.e): 1; Other Carb (d.e): 0.5; Lean Meat (d.e): 1.5; Vegetables (d.e): 1

Tuesday, November 29, 2016

healthy living ~ CDC Holiday Health Song

The 12 Ways to Health Holiday Song

Learn how to stay safe and healthy with this festive song, sung to the tune of The Twelve Days of Christmas!*
1. The first way to health, said the CDC to me
Wash hands
 to be safe and healthy.

2. The second way to health, said the CDC to me
Bundle up for warmth, and wash hands to be safe and healthy.

3. The third way to health, said the CDC to me
Manage stress, bundle up for warmth, and wash hands to be safe and healthy.

4. The fourth way to health, said the CDC to me
Don't drink and drive, manage stress, bundle up for warmth, and wash hands to be safe and healthy.

5. The fifth way to health, said the CDC to me
BE SMOKE-FREE, don't drink and drive, manage stress, bundle up for warmth, and wash hands to be safe and healthy.

6. The sixth way to health, said the CDC to me
Fasten belts while driving, BE SMOKE-FREE, don't drink and drive, manage stress, bundle up for warmth, and wash hands to be safe and healthy.

7. The seventh way to health, said the CDC to me
Get exams and screenings, fasten belts while driving, BE SMOKE-FREE, don't drink and drive, manage stress, bundle up for warmth, and wash hands to be safe and healthy.

8. The eighth way to health, said the CDC to me
Get your vaccinations, get exams and screenings, fasten belts while driving, BE SMOKE-FREE, don't drink and drive, manage stress, bundle up for warmth, and wash hands to be safe and healthy.

9. The ninth way to health, said the CDC to me
Monitor the children, get your vaccinations, get exams and screenings, fasten belts while driving, BE SMOKE-FREE, don't drink and drive, manage stress, bundle up for warmth, and wash hands to be safe and healthy.

10. The tenth way to health, said the CDC to me
Practice fire safety, monitor the children, get your vaccinations, get exams and screenings, fasten belts while driving, BE SMOKE-FREE, don't drink and drive, manage stress, bundle up for warmth, and wash hands to be safe and healthy.

11. The eleventh way to health, said the CDC to me
Prepare dinner safely, practice fire safety, monitor the children, get your vaccinations, get exams and screenings, fasten belts while driving, BE SMOKE-FREE, don't drink and drive, manage stress, bundle up for warmth, and wash hands to be safe and healthy.

12. The twelfth way to health, said the CDC to me
Eat well and get moving, prepare dinner safely, practice fire safety, monitor the children, get your vaccinations, get exams and   screenings, fasten belts while driving, BE SMOKE-FREE, don't drink and drive, manage stress, bundle up for warmth, and wash hands to be safe and healthy.
Happy Holidays from the Center for Disease Control!
for an audio or video file or send an e-card of this song12 Ways Holiday song @ CDC

Monday, November 28, 2016

time ~ with the speed of mouse or snail

It’s almost December... wow, DECEMBER... unbelievable.  The last month of 2016 and it feels like this year just flew by, it did, right off the calendar.

 I remember this time last year returning from my three month trial stay in Colorado. “Excited” for the arrival of the next summer when I would not only be retiring from Kaiser, finally, but moving out to the ranch on a more permanent basis; and was “Not So Excited About” having to deal with wearing a medical mask my entire shift at Kaiser, due to refusing the flu shot. I shall not go into that boring story. Nevertheless, I did wear that mask until flu season was deemed over in March. I counted not only each day for my June retirement but each day to getting rid of that horrid papery fabric covering my face all day.

Actually it all went by fairly quickly, no complaints here.  Think I was too busy getting things ready for the two events to notice the time.

I remember contemplating, a while back, why when we get older that time seems to fly past us at the rate of a mouse being chased by a cat; as opposed to during childhood, the rate of speed of a snail going nowhere in particular. It should be the other way around, ha!

Anticipation! I decided it was because of “anticipating, waiting for...” As a child you’re always waiting: waiting for your Birthday, School Vacations, your Family’s vacation, Holidays, going somewhere with friends.... there is always exciting things you’re waiting to do while a child. As an Adult, there are exciting things there too... but more than anything you are just too busy with living; having normal day to day must do’s that you never seem to have enough time to meet the “get it done” deadline, and passes at a supersonic speed.

It makes sense. So, how do we attempt to slow down time while still keeping with our normal daily ADULT lives?

Find moments of Anticipation, Make Anticipation if you have to; find some reason to look forward to an upcoming calendar day. Not one where you need to do a ton of things to get ready for that day...heavens! Then it will become another “not enough time” fly by event.

No, it has to be something simple, easy to obtain, not too costly, but exciting; most totally, exciting.

So, with that thought I am working on just such plans. Hum, this is easier said than done, but will be fun to do. 

How about you? Will you join me in my newest "Wintering in Aspen Willow" challenge...? See if you can make time go from being a cat-chased mouse to a snail serendipitously moving along in its life.
Attempt to slow down your perception of time by creating an anticipated event for an upcoming calendar day—needs to be far off enough to notice the “time change” and is easy, simple, and fun.

One last word- the concept of Time in this challenge is purely one’s Perception, how you, and only you, judge the speed at which your time and calendar turns. So, if you are going to try this with a friend(s) remember the “anticipatory” event- even if the same as each other- is as individual to your “self” as is the time you are judging. What am I saying: don’t compare your judgement of time's speed with this, your perception will be unique.

(have an event in mind, although I need to really consider if it is sagacious. :)

Friday, November 25, 2016

Thursday, November 24, 2016

happy Thanksgiving ~ Giving Thanks

I would like to thank everyone for six years of giving me the incentive and inspiration to continue with Journey; without you these pages would be blank. 
today is Thanksgiving and what am I thankful for.....

Wednesday, November 23, 2016

meal ideas ~not your traditional cranberry treats

there are a couple of traditional Thanksgiving holiday recipes that I post every year. oops, Thanksgiving is tomorrow, but you can still make these, which I highly recommend you give it a try....or you can save them for the upcoming joyous days of celebration. I love cranberry for its phenomenal health properties, and for it one of the best fruits you can add to your meal plans.
Cranberry-Orange Relish
      For all those Holiday Cranberry fans--This is my favorite cranberry (anytime) recipe.  It is super easy, tastes terrific, and looks pretty on the table or your plate.

12 oz cranberries – fresh
1 medium orange, navel is best, unpeeled and cut into chunks
1 c. sugar (more or less to your taste)
1 piece, about 1 inch, fresh ginger peeled roughly chopped.
¼ tsp ground cinnamon

      Put cranberries, orange, ginger, & cinnamon in a food processor, pulse until finely chopped. Scrape into a serving bowl or plastic container. Cover and refrigerate. Letting it stand all day or a couple of days makes it even better by allowing sugars to incorporate. Can be made up to 5 days ahead, it freezes very nicely.
      note: if the flavor from using the entire orange seems too strong for you, add some orange zest instead and then cut the meat into chucks.
      for a different spin: add chopped cilantro or mint and minced jalapeno pepper.  You can use a sugar substitute. 
      and it freezes perfectly~

Hot Cranberry Toddy 
As the weather gets colder, warm up with this low-carb spiced cranberry drink. A little bourbon or rum adds extra zip, or make the drink nonalcoholic by substituting orange juice. Garnish with a stick of cinnamon or lemon slices.

 1 48oz unsweetened cranberry juice (6 cups)
 2 cups water
 3 1 - inch long strips lemon peel (set aside)
 1/4 cup lemon juice
 3 inches stick cinnamon
 1/2 teaspoon whole cloves
 1/3 cup bourbon, rum, or orange juice
 Fresh lemon slices (optional)
 Stick cinnamon (optional)

 In a 4-quart saucepan or Dutch oven combine cranberry juice, the water, and lemon juice.

 For spice bag, place lemon peel, the 3 inches stick cinnamon, and the cloves in the center of a double-thick 6-inch square of 100 percent-cotton cheesecloth. Bring the corners together; tie with clean kitchen string. Add to juice mixture.

 Bring just to boiling; reduce heat. Cover and simmer for 10 minutes. Discard spice bag. Stir bourbon into juice mixture. If desired, garnish individual servings with lemon slices and additional stick cinnamon. Makes 12 (scant 6-ounce) servings

Nutrition Facts Per Serving: 38 cal., 5 mg sodium, 6 g carb Diabetic Exchanges Fruit (d.e): 0.5

Cranberry Phyllo Cheesecake 
Cranberries add a bold contrast to rich cheesecake, and their deep burgundy color pops out on the plate—perfect for a holiday gathering. The phyllo crust keeps this cheesecake low in carbs.

1 cup fresh cranberries
 1/3 cup dried pitted plums
 1/4 cup sugar
 2 tablespoons orange juice
 1 8 - ounce package cream cheese (Neufchatel)
 1/4 cup sugar
 1 egg
 1 egg white
 1 teaspoon vanilla
 Butter-flavored nonstick cooking spray
 8 sheets frozen phyllo dough (14x9-inch rectangles), thawed
 2 tablespoons toasted wheat germ

Preheat oven to 350 degrees F. For topping, in a small saucepan, combine cranberries, dried plums, 1/4 cup sugar, and the orange juice. Cook over medium heat until the cranberries pop and the mixture thickens slightly, stirring frequently. Set aside.

 For filling, in a food processor, combine cream cheese, 1/4 cup sugar, the egg, egg white, and vanilla. Cover and process until smooth, scraping the side of the bowl as necessary. Set aside.

 For crust, coat a 9-inch tart pan with a removable bottom or a pie plate with nonstick cooking spray. Unfold phyllo dough; remove 1 sheet of the phyllo dough. (As you work, cover the remaining phyllo dough with plastic wrap to prevent it from drying out.) Coat the phyllo sheet with nonstick cooking spray. Top with a second sheet of phyllo dough; trim to form a 13 x 9 inch rectangle. Gently press trimmed phyllo rectangle into the tart pan or pie plate, allowing ends to extend over edge of pan. Coat with nonstick cooking spray; sprinkle with some of the wheat germ. Coat and layer 2 more sheets of phyllo; place across phyllo in pan in a crisscross fashion. Coat with nonstick cooking spray; sprinkle with more of the wheat germ. Repeat twice with remaining phyllo and wheat germ. (If desired, turn under edges of phyllo to form an edge.) Bake for 5 minutes.

 Spoon filling into phyllo crust, spreading evenly. Spoon cranberry mixture onto filling. Using a knife, carefully cut through cranberry mixture and filling to marble slightly

 Bake for 20 to 25 minutes or until phyllo is light brown and filling is set. If necessary to prevent overbrowning, cover edge of tart with foil for the last 10 minutes of baking. Cool in pan on a wire rack for 1 hour. Cover and chill for at least 4 hours or up to 24 hours. Makes 10 slices.

Nutrition Facts Per Serving: 156 cal., 6 g total fat (3 g sat. fat), 37 mg chol., 153 mg sodium, 21 g carb. (1 g fiber), 5 g pro. Diabetic Exchanges Other Carb (d.e): 1.5; Fat (d.e): 1

Tuesday, November 22, 2016

healthy living ~ body scrub gifts

Another gift idea are body scrubs- these happen to be my two favorite recipes that I found and tried...  both of these scrubs make inexpensive but elegant gifts for the upcoming holiday season!  Have fun with the packaging.


Put simply, a body scrub is a skin care product whose primary function is to remove dead skin cells through exfoliation as well as cleanse the skin and increase the body's blood circulation. Sometimes a body scrub is referred to as a body exfoliant, body gloss or body polish. The exfoliating component needs to be abrasive enough to achieve this but not too strong so as not to damage healthy skin. If you're not using a body scrub then you're missing out on a number of benefits that other skin care products don't provide. 

Coffee Scrub
This homemade coffee scrub made with orange essential oil can help nourish skin and lessen the appearance of stretch marks and cellulite. The antioxidants in the coffee provide a temporary anti-inflammatory that helps skin appear firmer and help prevent premature skin aging. The almond oil and vitamin e will moisturize your skin leaving it silky smooth. 

1 cup ground coffee
1/2 cup brown sugar 
1/4-1/2 almond oil **
1/4 tsp vitamin e oil 
10 drops orange essential oil (optional)

Combine ingredients in a small bowl. To use wet skin and use a small scoop to apply scrub to skin. Gently rub coffee scrub in circles to help remove dry skin. Clean as much as you can with a paper towel then remove the rest in the shower or kitchen sink. Store in airtight container.

**Begin by using 1/4 cup almond oil and increase until you reach your preferred texture. 1/2 cup almond oil will make a thinner, more oily scrub. Best if used within 2-4 weeks.
Coconut Oatmeal Scrub
Use this recipe as a hand scrub in the kitchen sink. The coconut oil will thicken the ground oatmeal, so start with the lowest amount of oatmeal and oil then increase gradually to find the perfect consistency. To use the scrub apply a spoonful of oatmeal scrub on your skin and gently exfoliate in a circular motion. 

The coconut oil aids the oatmeal in exfoliating your skin while leaving it silky smooth. The vanilla and coconut oil will provide a subtle scent to the scrub. 

1 1/2 cup Oatmeal 
1/2 cup Organic Coconut Oil 
1 tsp vanilla extract 
1 tsp honey 
1 tsp brown sugar

Ground oatmeal in a food processor and place finely ground oatmeal in a bowl..Add brown sugar to oatmeal and mix..Pour honey, vanilla, and coconut oil to the oatmeal and mix until well combined..Store in an airtight container.
NOTE: Please use with caution if this is your first time using a scrub. Try a small area to make sure you’re not allergic to any of the ingredients before using on larger areas or face.

Monday, November 21, 2016

life's humor

Life?  life has a sense of humor, as twisted as I feel it may be sometimes; nevertheless, funny.

I have a lot of time to deliberate about Life and living Life. My heading on this blog page tells how I have always felt:

“Life is not a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside, totally worn out and proclaiming “WOW- what a ride!”    Margaret Mead

Life plays with me every day, it always has. It does, of us on a daily basis. We just don’t pay attention or see only the “bad” of an event.

Thinking about this I suddenly realized that before now in my “time of Solitude,” I didn’t either pay attention out of lack of whatever; or was too busy, too many distractions going on around me to really notice Life’s sense of humor and too often my lack of. Did I see the “bad, unfunny” because I was angry MY day’s plan was interrupted? Possibly.

What brought all this thinking on? Life played a little trick on me the other day; just to remind me- Life is in control.

Gypsy and I go out for walks in the woods every day; it is part of our exercise program for each other. We also have a fox and a bobcat running around in our woods- perfectly ok with me- and we have tons of rabbits; which is most likely the reason we have Mrs. F and Mr. BC there too. 

Gypsy is very good finding not only wildlife tracks but the leavings and bones of all our little bunnies that are feeding Mrs. F and Mr. BC, and probably their little ones too.

Most of the time nabbing while grimacing and touching as little of the said bone as I can, I stick it inside a burnt trunk or hang it from a tree until I can return to dispose of it properly. Burying it doesn’t work... Little Miss Nose Knows, finds it and digs it back up. ha!

Finally getting smart I started tucking a simple bread bag into my pocket, then at least I can bag it and take it to the garbage in one trip. Plan was working quite well. That first day we used eight bags gathering what was already “up and away from G.”

I was proud of myself last Wednesday when as we headed out the door I grabbed a baggie and hiked off into the woods for a short stroll. Wasn’t too long before Miss “Nose to the Ground” found a treasure- she was excited. And I, patting myself on my back, bounced over to where her little nose was poking and...lo and behold...was the leavings of a huge rabbit- One Little Thing about this rabbit- It was the entire skeletal structure intact with bones picked clean. Usually we just find a leg or skull.

Now, the question I asked myself was—“can you fit the entire, intact, skeletal structure of this rabbit into that small simple bread bag...without touching said item?

Answer: Yes, it can fit, if you break up the structure somewhat. BUT- No, you cannot do it without some contact with said bones. :(  (sigh)

As I stood there taking a good 4 to 5 minutes trying to get these bones in this little, very thin, bag, I hear upon the soft voice of the wind.... Life Chucking-

ok, I get it, bigger bags next time...

moral of this story:
 no matter what... Life will always be one step ahead of you, and one jest up.

Living is so much more fun if you ride within Life’s humorous lane and skid in broadside, proclaiming “WOW- what a ride!

I am sorry I don’t have a picture of the colossal rabbit; no phone or camera- it was suppose to be just a quickie, short walk; that why I was so proud I remembered to grab a baggie- :)

Thursday, November 17, 2016

thursday's crafting ~ a Thankful Turkey

I have a friend that every year makes a yarn turkey and some paper feathers. Then, EVERYONE, child or adult, who comes into her home over the next week has to write what they are thankful for on a paper feather and places it into this cute turkey centerpiece. In a moment I will show you her fun idea and instructions, but.....

first, my version, 

    since I live in the woods were we have tons of pine cones available- (at least those that Gypsy hasn't chosen for her outdoor balls- ha!) I am going to use these. 
    and... since i am alone, I decided that everytime I think of something I am thankful for, I will write it down to place into my ...

Pinecone Bouquet of Thankfulness

now: ____________________________________________________________________

How to make my friend's Thanksgiving Turkey Yarn Ball

How to make it: Cut a 1-inch sliver off the bottom of a 9-inch polystyrene ball. Wrap sphere neatly in thick dark-brown yarn, covering surface completely; knot on bottom. Make a 4-inch ball from light-brown yarn and attach to body with a wooden craft stick. Create simple facial features using felt: white circles (approximately the size of a quarter, with 1/8-inch pom-poms for pupils) for eyes, yellow triangles for the beak, and long red felt teardrops as the wattle. Cut feather shapes from colored craft paper and bend in half lengthwise to create seam. Glue wooden craft stick to the bottom third of the feather and insert in a fan shape on turkey body. You can make it larger or smaller depending on need and size of polystyrene ball.


more PineCone Turkey Ideas ~
sometimes I dislike the invent of Internet technology, and then... there are times like these that I love it! searching for different Pine Cone Turkey ideas was fun- here are a couple of my favorites.

a simple idea for younger kids to make:

Wednesday, November 16, 2016

meal ideas ~ winter warmers in the Crock

If you know me, you know my love for using a “crock pot” or aka: slow cooker. With a little help from your slow cooker, you can throw together a few ingredients in the morning and sit down later to a steaming bowl of goodness. And the best part about dinner in one pot: fewer plates or pots.
Having a craving for something tummy warming, I made the Pork and Edamame yesterday; however, I didn't have all the ingredients, and as many of you know my grocery is 24 miles away. so, using what was on hand, made a substitute and a left-out an ingredient. became Pork and Sugar Snap Peas, it was just as delicious! 

left-out -- the red sweet pepper
exchanged-- the edamame for fresh sugar snap peas- 

Pork and Edamame Soup
This Asian-influenced soup is chock-full of soy protein with the helping hand of edamame. (soybeans.) you can also use Chicken, Turkey, or even tofu if you choose. 

2 pounds boneless pork shoulder roast
1 tablespoon vegetable oil
2 14 1/2 - ounce can reduced-sodium chicken broth
1 8 - ounce can sliced water chestnuts, drained
1 large red sweet pepper, chopped (1 cup)
2 tablespoons reduced-sodium soy sauce
1 tablespoon bottled hoisin sauce
2 teaspoons grated fresh ginger
1/4-1/2 teaspoon crushed red pepper
6 cloves garlic, minced (1 tablespoon)
1 12 - ounce package frozen sweet soybeans (edamame)
1 3 - ounce package ramen noodles, broken 
1/4 cup sliced green onions

Trim fat from roast. Cut roast into 1-inch pieces. In a large skillet brown meat, half at a time, in hot oil over medium-high heat. Drain off fat. Transfer meat to a 3- 1/2- to 4-1/2-quart slow cooker. Stir in broth, water chestnuts, sweet pepper, soy sauce, hoisin sauce, ginger, crushed red pepper, and garlic.

 Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3-1/2 to 4 hours. Skim off fat. Stir in edamame and ramen noodles (reserve seasoning packet for another use). Cover and cook for 5 minutes more. Top each serving with sliced green onions.

Nutrition Facts Per Serving: 275 cal., 11 g total fat (3 g sat. fat), 65 mg chol., 473 mg sodium, 14 g carb. (3 g fiber, 3 g sugars), 27 g pro.

Diabetic Exchanges Starch (d.e): 1; Fat (d.e): 1; Lean Meat (d.e): 3.5;

Country Italian Beef Stew
Satisfy any appetite with this flavor-filled stew. Rosemary and basil amp up the Italian zest while keeping calories and carbs to a minimum.

2 pounds boneless beef chuck pot roast
8 ounces tiny new potatoes, halved or quartered
2 medium carrots or parsnips, peeled and cut into 1- to 2-inch pieces
1 medium onion, chopped (1 cup)
1 medium fennel bulb, trimmed and cut into 1/2-inch-thick wedges
1 teaspoon dried rosemary, crushed
1 14 1/2 - ounce can lower-sodium beef broth
1 cup dry red wine or lower-sodium beef broth
1 6 - ounce can tomato paste
2 tablespoons quick-cooking tapioca
1/2 teaspoon black pepper
4 cloves garlic, minced
1 -2 cups fresh basil leaves, spinach leaves, or torn escarole

 Trim fat from roast. Cut roast into 2-inch pieces; set aside. In a 4- to 5-quart slow cooker combine potatoes, carrots, onion, and fennel. Add meat to cooker; sprinkle with rosemary.

 In a medium bowl whisk together broth, wine, tomato paste, tapioca, pepper, and garlic. Pour over all in cooker.

 Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. Stir in basil just before serving.

Nutrition Facts Per Serving: 325 cal., 6 g total fat (2 g sat. fat), 89 mg chol., 485 mg sodium, 25 g carb. (4 g fiber, 6 g sugars), 36 g pro. Diabetic Exchanges Lean Meat (d.e): 4; Fat (d.e): 1; Vegetables (d.e): 1; Starch (d.e): 1