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.
SESAME-CRUSTED SALMON
(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
STIR-FRIED VEGETABLES
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
VEGGIE LASAGNA ROULADES
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
noodles.
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
GREEN SALAD WITH
RASPBERRY VINAIGRETTE
Makes 5 servings
DRESSING
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
SALAD
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
