Broccoli and Cheese
Broccoli is one of the best sources of antioxidants out there, meaning it's full of disease-fighting agents. It's great fresh, steamed, baked, or microwaved. If possible, avoid boiling it in liquid that you'll later discard, because you remove too many of its healthy nutrients. Enjoy it in this cheesy crust-free pie. 1 cup fresh broccoli, small florets V2 cup low-sodium chicken broth 1 whole egg, lightly beaten 1 cup skim milk 1 cup shredded cheddar cheese V* teaspoon pepper 1 Preheat the oven...
T Dry Steamed billed Carrots
Here's a tasty twist on a veggie favorite. Heather Dismore uses fresh herbs here to give these carrots a new and interesting flavor. Carrots are one of the best sources of vitamin A, antioxidants, lutein, and beta carotene. These are the nutrients best known for eye health. The orange fruits and vegetables are all good sources of these antioxidants, so get them in whenever you can 2 tablespoons butter V* cup minced fresh dill 1 pound baby carrots Salt and pepper 1 Melt the butter in a deep...
Losing Weight Rapidly at Kilocalories
If you're a moderately active male, 5 feet, 6 inches tall, you need 1,680 or approximately 1,700 kilocalories daily to maintain your weight. (Refer to Table 3-2.) If you eat only 1,200 kilocalories daily, you'll have a daily deficit of approximately 500 kilocalories. By dividing the kilocalories in a pound of fat (3,500) by 500, you can see that you'll lose 1 pound per week (3,500 divided by 500 is 7, so the loss will take 7 days). In Chapter 3, you find that you want to eat 40 percent of your...
Using the food guide pyramid
The federal government, with the assistance of many experts, has come up with a simple way for you to eat a good, balanced diet the food guide pyramid. This pyramid was recently completely revised so that you can be more specific about food choices and portions depending on your specific needs. For complete information about the new pyramid and how you can use it to your best advantage, be sure to check out www.mypyramid.gov. After you enter some basic information about yourself, using the...
Deciphering the Mysterious Food Label
Most packaged foods have a food label known as the Nutrition Facts label, which isn't really mysterious if you know how to interpret it. It was designed to be understood. Figure 5-1 shows a typical food label. The contents of the Nutrition Facts label are regulated by the Food and Drug Administration. The label in Figure 5-1 is from a 1-pound container of cottage cheese with fruit. You can find the following information on the label Serving Size The serving size is the portion of the total...
Shrimp Quesadillas
This recipe puts a nice twist on the classic Mexican dish. Though shellfish is a significant source of cholesterol, it's very low in total and saturated fat a great alternative to high-fat meats. Just be sure to limit cholesterol intake from animal products the rest of the day. Preparation time 15 minutes Cooking time 10 minutes Yield 4 servings A cup lowfat sugar-free plain yogurt 2 medium plum tomatoes, seeded and chopped Nonstick cooking spray 4 10-inch whole-wheat tortillas 1 In a small...
T Asian Vegetable Stir Fry
With this stir-fry, be creative and use any vegetables that you like. The health benefits here don't get any better All these vegetables in combination are rich in countless vitamin and minerals, notably vitamins A, C, B6, folate, calcium, and potassium. This stir-fry from Heather Dismore is prepared with minimal oil, so it remains quite low in total fat and calories. It's also rich in fiber, which makes it great for weight management, heart health, and especially blood sugar control. If you...
Pan Roasted Cod with Shrimp and Mirliton Squash
Here is a wonderful contribution from Chef Kevin Rathbun, of Rathbun's in Atlanta, Georgia see Appendix A . If you're keeping in mind blood sugar control and heart health, fish is always a great choice and this recipe makes use of two. The cod and shrimp come together well with the squash ragout. Mirliton squash, also known as chayote squash, is similar to other squash varieties, and it makes for a wonderful addition to soups, stews, and casseroles. Look for a small, avocado-sized squash with a...
T Live Cucumber and Avocado Soup
Candle 79 in New York features this quick, refreshing soup on warm days. Created by Chef Angel Ramos, it's low in calories and high in fiber for its portion size. It's a zesty starter to a vegetarian feast, or a terrific first course followed by grilled fish. 4 cucumbers, roughly chopped Juice from Vi lime 2 avocados, peeled and pits removed Vi teaspoon salt Vi jalapeno, seeds removed 1 small radish, julienned and chopped V bunch cilantro Sweet corn kernels cut from 1 ear 1 sprig mint, stems...
Tuna Dijon Brochettes
Fresh tuna has a beautiful ruby red color, a firm texture, and a meaty flavor. It goes well with spicy sauces and spices, like Dijon mustard. With sweet pineapple and mild veggies, you get a full flavor experience. Special tools 2 metal skewers, 8 inches long 8 ounces tuna, fresh, cut into 6 equal chunks 1 tablespoon Dijon mustard 4 mushrooms 4 squares red pepper, 1 inch each 4 slices zucchini, -inch thick 4 chunks fresh, peeled pineapple, 1 inch each 4 medium...
T Risotto alle Erbe Made with Extra Virgin Olive
Here is a wonderful risotto dish offered to us from Barbetta restaurant in New York see Appendix A . Important to note is the importance of stirring the risotto constantly This is not a moment for TV watching or telephone answering The risotto at the end should be smooth and flowing, and once done, you must eat it immediately. This saying in Italy tells the story You must wait for risotto, but risotto cannot wait for you. Making risotto with olive oil was first introduced by Barbetta Restaurant...
Appetizers salads and soups
Raw and plain food beats those cooked and covered with butter or sour cream, and that rule applies to appetizers, salads, and soups, too. Raw carrots and celery can be enjoyed at any time and to almost any extent. Clear soups are always healthier. Salsa has become a popular accompaniment for crackers and chips instead of a high-fat dip. A delicious green salad is nutritious and filling. By contrast, olives, nachos, and avocados have lots of fat. Nuts, chips, and cheese before dinner add lots of...
Expanding Your Meal Options with Vegetarian Entrees
When you hear the word vegetarian, you might think bland tofu or piles of raw vegetables. But vegetarian cuisine is undergoing a true renaissance, as new vegan and vegetarian restaurants open in cities large and small. More people are choosing to eat vegetarian meals as part of their regular diets. Vegetarian meals can be part of a healthy diabetic diet. T Vietnamese Style Stuffed Grape Leaves These stuffed grape leaves, created by Millenium in San Francisco, are served on lettuce leaves with...
Sweet and Spicy Plum Miso Sauce
2 ripe red-fleshed plums, seed removed, diced 2 tablespoons agave nectar 1 clove garlic peeled 1 tablespoon rice vinegar 1 tablespoon minced ginger 4 tablespoons white or chickpea miso Place all ingredients in a blender and blend until smooth. Adjust the sweetener and vinegar to taste. Per serving Kcalories 252 Calories from Fat 64 Fat 5g Saturated 7g Cholesterol 0mg Sodium 851mg Carbohydrate 37g Dietary Fiber 5g Protein 14g.
Classic Barley Pilaf
Barley that still retains the bran takes a long time to cook, so manufacturers pearl the barley, which means they remove the bran. Pearled barley is the kind you usually find in supermarkets. Look for barley with grains that are oval, not round, a sign that the bran is mostly intact. In comparison with rice and wheat, barley has significantly less effect on blood glucose. Barley is also tasty added to soups. 1 piece smoked ham hock, 6 ounces i stalks celery, cut into i-inch lengths i bay leaves...
T Quinoa and Spiced Adzuki Beans
Vegetate, voted Best Vegetarian Restaurant for Washington D.C., contributes this version of rice and beans. The quinoa contributes a full protein serving, while the adzuki beans are not only tasty but are known in many Asian cultures to have medicinal effects. The Chinese believe that adzuki beans strengthen the heart, aid blood circulation, improve fatigue, and help keep the digestive system healthy. With their abundance of iron, they're a particularly good choice for meeting the nutritional...
Savoring Thai food
Thai food is a good choice for people with diabetes. It is cooked with little fat because stir-frying is the method of choice. Thai cooking keeps the meat, fish, and poultry to small quantities, thus providing taste rather than bulk, as in a Western diet. The dipping sauces have strong tastes, so they're used in very small quantities, minimizing the salt and sugar in the diet. Vegetables are eaten in larger quantities. At the end of the meal Thais enjoy fruits like mango, pineapple, guava, and...
T Pickled Vegetables
Have your favorite veggies, but pickle them. Be creative Try this with any vegetables you like. Eccolo restaurant in Berkeley, California see Appendix A , serves these pickled vegetables as a side to many dishes. It's a tasty way to satisfy hunger pains without sending those blood sugars through the roof. You can see this dish in the color section. Yield 20 servings, or 3 pounds of pickles 1 tablespoon yellow mustard seed 1 teaspoon fennel seed 1 teaspoon black peppercorns 4 driedpepperoncini 3...
T Vegetable Frittata
Because a frittata is finished in the oven, make sure you choose an oven-safe skillet. This frittata recipe from Tante Marie's cooking school in San Francisco, is full of vegetables, vitamins, and flavor. It makes a great dinner as well, so don't just save it for breakfast. 1 pound broccoli 8 eggs 6 egg whites 1 tablespoon cold water 1 pound spinach 1 tablespoon olive oil V teaspoon freshly ground black pepper V cup soft white cheese, such as goat cheese V cup freshly grated Parmesan cheese 1...
Gritted Ahi Tuna with Asian Staw I
If you're in the mood for something that's light yet delicious and satisfying, this dish from food writer Heather Dismore is perfect. It's full of protein yet low in total calories and fat. The slaw provides a good source of vegetables, and the dressing helps to round out the dish with few added calories. Fresh tuna is best when prepared very rare in the middle nearly raw. For this reason, be sure to purchase sushi-grade tuna at the fish market. It's safer, less likely to be contaminated, and...
Choosing sugar substitutes
Although people with diabetes are allowed to have some sugar in their diet, sugar is more appropriate for a diabetic who is at normal weight than an obese diabetic. Preventing obesity may be a matter of avoiding as little as 50 extra calories a day. If this can be accomplished by using artificial sweeteners, which provide sweetening power but no calories, so much the better. Some of the recipes in this book call for gt 4 cup or more of sugar. These are perfect opportunities to use a sugar...
Hangawi
12 Park Avenue, New York, New York 212-213-1001 Hangawi's owners, William and Terri Choi, started the restaurant 15 years ago because they believe vegetarianism is the healthiest diet. They translated many of their favorite Korean dishes for Western vegetarians. They use many ingredients that they bring back from Korea to produce food for which their restaurant has been voted the best vegetarian restaurant in New York. Hangawi provided Organic Tofu and Shitake Mushrooms Chapter 10
Tapenade Salsa
2 ounces anchovies 1 cup olive oil 1 cup pitted black olives 2 tablespoons balsamic vinegar 1 In a food processor, combine the anchovies, olives, and garlic until the mixture becomes a paste, about 45 seconds. 2 In a separate bowl, combine the olive oil and vinegar. 3 Combine the two mixtures and stir. Per serving Kcalories 838 From Fat 639 Fat 71g Saturated 10g Cholesterol 109mg Sodium 1,226mg Carbohydrate 7g Dietary Fiber 1g Protein 43g.
