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...

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.

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...

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...

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.