Taste of Home Diabetes Family Friendly Cookbook: Eat What You Love and Feel Great!

881 Pages·2014·27.23 MB·English

A TASTE OF HOME/READER’S DIGEST BOOK
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EDITORIAL
Editor-in-Chief: Catherine Cassidy
Creative Director: Howard Greenberg
Editorial Operations Director: Kerri Balliet Managing Editor, Print & Digital Books: Mark Hagen
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Editors: Heather Ray, Janet Briggs, Michelle Rozumalski Associate Editors: Molly Jasinski, Christine Rukavena
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Editorial Production Manager: Dena Ahlers
Copy Chief: Deb Warlaumont Mulvey
Copy Editor: Mary C. Hanson
Content Operations Manager: Colleen King
Content Operations Assisstant: Shannon Stroud Executive Assistant: Marie Brannon
Chief Food Editor: Karen Berner
Food Editors: James Schend; Peggy Woodward, RD
Recipe Editors: Mary King; Annie Rundle; Jenni Sharp, RD; Irene Yeh Test Kitchen & Food Styling Manager:
Sarah Thompson Test Cooks: Nicholas Iverson (lead), Matthew Hass, Lauren Knoelke Food Stylists: Kathryn
Conrad (senior), Leah Rekau, Shannon Roum Prep Cooks: Megumi Garcia, Melissa Hansen, Bethany Van
Jacobson, Sara Wirtz Photography Director: Stephanie Marchese
Photographers: Dan Roberts, Jim Wieland
Photographer/Set Stylist: Grace Natoli Sheldon Set Stylists: Stacey Genaw, Melissa Haberman, Dee Dee
Jacq Editorial Business Analyst: Kristy Martin
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International Standard Book Number (Epub): 978-1-61765-267-7
Cover Photography: Taste of Home Photo Studio Pictured on front cover: Breezy Lemon-Berry Dessert
Contents
Understanding Diabetes
How We Calculate Nutrition Facts
Hey, That’s Not True . . .
Live It Up!
Swap & Drop
Build Your Plate
Appetizers, Snacks & Beverages
Breakfast & Brunch
Soups & Sandwiches
Beef, Pork & Lamb
Chicken & Turkey
Seafood & Meatless
Salads
Side Dishes
Breads, Rolls & Muffins
Desserts
Cookies, Bars & More
General Index
Alphabetical Index
UNDERSTANDING DIABETES
What is it?
Our bodies require insulin to help get glucose into our
cells for energy. When you have diabetes, your body is
either not producing enough insulin to feed your
cells or cells are resisting the insulin. When this
happens, the level of glucose rises in the blood, leading
to a variety of dangerous consequences.
Different Types
Type 1 diabetes occurs when the body’s immune
system destroys the cells in the pancreas that produce
insulin. That’s why people with Type 1 diabetes take
insulin shots or use an insulin pump.
Type 2 diabetes occurs when your cells begin to resist
the insulin your pancreas produces. Healthy eating,
physical activity and regular blood glucose testing are
the main therapies for Type 2 diabetes.
Untreated, high blood glucose can cause nerve
damage, kidney or eye problems, heart disease and
stroke, so it’s important to talk to your doctor about
whether you should be actively checking your blood
glucose levels.
The key to successfully managing diabetes is to
control blood sugar while getting the right amount of
nutrients. And that starts with a healthy diet. Each of
the 514 recipes in this book has been analyzed to offer
you Nutrition Facts and Diabetic Exchanges, so you can
choose the best recipes for you and your family.
HOW WE CALCULATE NUTRITION
FACTS
• When a choice of ingredients is given in a recipe
(such as 1/ cup sour cream or plain yogurt), the first
3
ingredient listed is always the one calculated in the
Nutrition Facts.
• When a range is given for an ingredient (such as 2 to
3 teaspoons), we calculate the first amount given.
• Only the amount of marinade absorbed during
preparation is calculated.
• Optional ingredients are not included in
calculations.
DIABETIC EXCHANGES
A helpful tool in making smart food choices is the food-
exchange system, which organizes foods into several
groups—generally breads and starches, fruits,
vegetables, milk, meat and protein-based substitutes,
fats, and other carbohydrates such as sweets. The idea
behind the exchange system is that every item within a
category is nutritionally equivalent to every other item
on that same list, providing roughly the same amount of
carbohydrate, fat, protein and calories.
While Diabetic Exchanges are designed for people with
diabetes, they can also be valuable for anyone trying to
control calories, reduce fat and eat a balanced diet.
Diabetic Exchanges are assigned to recipes in
accordance with guidelines from the American Diabetic
Association and the Academy of Nutrition and
Dietetics. All the recipes in Diabetes Family Friendly
Cookbook have been reviewed and approved by a
registered dietitian as suitable for someone with
diabetes to consider including in meal plans.
RANGES OF EXCHANGES
Some exchange lists are subdivided into groups that
specify exchanges of, say, lean meats and substitutes
(separate from high-fat meats), or fat-free milk
products (separate from whole-milk products). Foods
within each category are nutritionally equivalent in the
exchange system.
STARCHES
1 slice bread
1/2 cup cooked lentils 1/3 cup cooked pasta 1/2 cup corn 1 small potato
VEGETABLES
1/2 cup cooked carrots 1/2 cup cooked green beans 1 cup raw radishes
1 cup raw salad greens
1 large tomato
FRUITS
1 small banana
1/2 large pear 17 small grapes
2 tablespoons raisins
1/2 cup fruit cocktail FAT-FREE AND LOW-FAT MILKS
1 cup skim or 1% milk
1 cup plain nonfat yogurt
2/3 cup low-fat fruit-flavored yogurt 2/3 cup evaporated nonfat milk 1 cup low-fat buttermilk
LEAN MEATS AND SUBSTITUTES
1 ounce skinless chicken breast 1 ounce canned tuna (in water or oil, drained) 1 ounce cheese with
3 grams of fat or less per ounce 1/4 cup low-fat cottage cheese 2 egg whites
FATS
1 teaspoon oil
1 teaspoon stick butter
1 1/2 teaspoons peanut butter 1 tablespoon reduced-fat margarine spread 1 tablespoon reduced-fat
mayonnaise 6 almonds
4 1/2 teaspoons reduced fat cream cheese
HEY, THAT’S NOT TRUE . . .
3 Myths Worth Busting
People with diabetes have to eat different meals and
snacks from the rest of the family.
MYTH
It’s true that family members with diabetes have to
watch what they eat, but there’s no need to cook
separate dishes. Everyone will benefit from eating more
leafy greens, high-fiber foods and lean proteins.