Focus on diabetes: to reduce or prevent your risk of diabetes type 2, foods high in fiber and rich in omega-3 provide a foundation for year-round health

Finding healthy and delicious recipes that feature antioxidant-rich vegetables, dietary fiber, and omega-3 fatty acids–important ingredients in the daily diet, especially for individuals with type 2 diabetes–remains a challenge for today’s busy chefs. The recent cookbook Healthy Calendar Diabetic Cooking from the American Diabetes Association offers a full year of delicious menus and user-friendly recipes the entire family will enjoy.

This unique cookbook provides month-by-month, even day-by-day meal plans and recipes. The menus also feature weekly grocery lists to help busy homemakers save time (and money). Menus include healthy portions of omega-3-rich foods, such as fresh salmon, that help reduce the risk of heart disease and lower blood cholesterol and blood pressure.

According to the National Diabetes Education program, diabetes prevention is proven, possible, and powerful. Studies demonstrate that people at high risk for type 2 diabetes can prevent or delay the onset of the disease significantly by losing a modest amount of weight through dietary modification and regular exercise.

The Post offers samples from the cookbook’s quick, tasty, and healthy food recipes that help take the guesswork out of year-round food plans.


(Makes 4 servings)

1/4 cup all-purpose flour

1/4 cup sesame seeds

1/2 teaspoon salt

1/4 teaspoon ground black pepper

4 salmon fillets (4 oz. each)

1 teaspoon sesame oil

Cooking spray

2 teaspoons canola oil

In medium bowl, combine flour, sesame

seeds, salt, and pepper. Brush one

side of each fillet with sesame oil. Press

oiled side of fish into sesame mixture.

Coat a medium nonstick skillet with

cooking spray. Heat canola oil with

medium-high heat. Place salmon fillets

crust side down into hot pan.

Cook on both sides 3-4 minutes.

Per Serving:

Calories: 282

Total Fat: 17 gm

Cholesterol: 77 mg

Carbohydrate: 6 gm

Sugars: 1 gm

Diabetic Exchange: 3 lean meat, 1 1/2 fat, 1/2 carbohydrate

Calories from Fat: 149

Saturated Fat: 3 gm

Sodium: 280 mg

Dietary Fiber: 1 gm

Protein: 26 gm


Makes 4 servings

Cooking spray

1 teaspoon sesame oil

3 cups broccoli florets

2 cups pea pods

2 medium carrots, sliced into thin sticks

2 tablespoons lite soy sauce

Coat large nonstick skillet with cooking

spray and heat oil over medium

heat. Add broccoli, pea pods, and carrots.

Stir-fry 6-7 minutes.

Drizzle soy sauce over vegetables and

continue to stir-fry 1 more minute.

Per Serving:

Calories: 58

Total Fat: 1 gm

Cholesterol: 0 mg

Carbohydrate: 10 gm

Sugars: 5 gm

Calories from Fat: 13

Saturated Fat: 0 gm

Sodium: 332 mg

Dietary Fiber: 4 gm

Protein: 3 gm

Diabetic exchange: 2 vegetables


Makes 8 servings

1 pound lasagna noodles (16 noodles)

1 cup fat-free ricotta cheese

1/4 cup grated Parmesan cheese

1 tablespoon dried parsley

1 egg

Cooking spray

1 cup mushrooms, finely diced

1 medium zucchini, finely diced

2 tomatoes, seeded and finely diced

3 garlic cloves, minced

1/4 teaspoon salt

1/4 teaspoon ground black pepper

1 jar (16 oz.) marinara pasta sauce

Preheat oven to 350 [degrees]. Cook lasagna

noodles according to package directions,

omitting salt. Drain. Lay out

noodles on wax paper.

In a medium bowl, mix ricotta,

Parmesan cheese, parsley, and egg.

Set aside.

Coat large nonstick skillet with

cooking spray. Saute mushrooms,

zucchini, tomatoes, and garlic over

high heat 5-7 minutes. Remove from

heat and let cool.

Fold vegetables into cheese mixture.

Add salt and pepper. Heap 2

tablespoons cheese mixture at end of

each noodle.

Starting at cheese mixture end,

roll noodle to other end. Secure with

toothpick. Repeat for remaining


Coat baking dish with cooking

spray. Place roulades side by side in

dish. Pour sauce over roulades and

bake 20 minutes.

Per Serving:

Calories: 254

Total Fat: 3 gm

Cholesterol: 40 mg

Carbohydrate: 44 gm

Sugars: 9 gm

Calories from Fat: 25

Saturated Fat: 1 gm

Sodium: 339 mg

Dietary Fiber: 4 gm

Protein: 14 gm

Diabetic exchange: 2 starches, 2 vegetables, 1 lean meat



Makes 5 servings


1/4 cup white wine vinegar

1/2 cup fresh raspberries, pureed

1 1/2 tablespoons olive oil

1/4 teaspoon salt

Pinch ground black pepper


4 cups mixed baby green fields

1 cup fresh raspberries

1 tablespoon pine nuts

In small bowl, whisk dressing ingredients.

In medium salad bowl, toss together

salad ingredients. Drizzle dressing

over salad and toss gently to coat.

Per Serving:

Calories: 72

Total Fat: 5 gm

Cholesterol: 0 mg

Carbohydrate: 6 gm

Sugars: 3 gm

Calories from Fat: 48

Saturated Fat: 1 gm

Sodium: 122 mg

Dietary Fiber: 3 gm

Protein: 1 gm

Diabetic exchange: 1 vegetable, 1 fat

COPYRIGHT 2005 Saturday Evening Post Society

COPYRIGHT 2005 Gale Group

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