Diabetes Ebook:Diabetes cooking for everyone

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An award-winning cookbook author, professionally trained nutritionist, and type 2 diabetic, Carol Gelles combines gourmet flair with cutting-edge dietary knowledge in this essential, all-in-one diabetes cookbook. All 250 of the recipes in Diabetes Cooking for Everyone accommodate the dietary restrictions that accompany common diabetes complications by providing recipe variations for reducing fat and saturated fat, cholesterol, sodium, protein, or carbohydrates. Plus, each recipe has a GI rating for optimal nutrition and a list of diabetic exchanges to facilitate meal planning. These truly delicious yet easy-to-make dishes address the health needs of everyone with diabetes and PDF nourish the entire family, too.

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Carol Gelles www.ebook3000.com

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www.ebook3000.com D I A B E T E S C O O K I N G F O R EV E R Y ON E

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www.ebook3000.com Carol Gelles holds a master’s degree in food and nutrition from New York University and is the author of six other books includ- ing 1000 Vegetarian Recipes which won an IACP/Julia Child Cook- book Award and a James Beard Award. She lives in New York City.

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www.ebook3000.com Also b y Carol Gelles Want To Diabetes Free Life Click Here The Complete Whole Grain Cookbook Wholesome Harvest 101 Ways to Juice It 1000 Vegetarian Recipes Something for Everyone Juicer Cookbook

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www.ebook3000.com D I A B E T E S C O O K I N G F O R EV E R Y ON E To Cure Diabetes Naturally Click Here 250 All-Natural Low-Glycemic Recipes to Nourish and Rejuvenate Carol Gelles A M E M B E R O F TH E P E R S E U S B O O K S G R O U P

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www.ebook3000.com Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and Da Capo Press was aware of a trademark claim the designations have been printed in initial capital letters. Copyright © 2003 2008 by Carol Gelles Originally published in 2003 in a somewhat different form by Broadway Books in the United States. All rights reserved. No part of this publication may be reproduced stored in a retrieval system or transmitted in any form or by any means electronic mechanical photocopying recording or otherwise without the prior written permission of the publisher. Printed in the United States of America. Designed by Joel Avirom and Jason Snyder Cataloging-in-Publication data for this book is available from the Library of Congress. First Da Capo Press edition 2008 ISBN: 978-1-60094-063-7 Library of Congress Control Number: 2008926331 Published by Da Capo Press A Member of the Perseus Books Group www.dacapopress.com Da Capo Press books are available at special discounts for bulk purchases in the United States by corporations institutions and other organizations. For more information please contact the Special Markets Department at the Perseus Books Group 2300 Chestnut Street Suite 200 Philadelphia PA 19103 or call 800 810-4145 ext. 5000 or e-mail special.marketsperseusbooks.com. 1 2 3 4 5 6 7 8 9

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www.ebook3000.com Dedicated to the memory of my parents Charlotte and Ernest Gelles and of my rabbi and teacher Marshall T. Meyer

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i x F O R E W O R D To Get Rid Of Diabetes Permanently Click Here My introduction to nutrition and diabetes began fifty years ago at Northwestern University Medical School. A fellow first-year student and I studied the difference between a high-fat diet and a high-carbohydrate diet and their effect on blood sugar in rats. The experiment con- cluded that a high-fat diet produced higher blood sugars. Fifty years later a report in the Jour- nal of Diabetes showed a low-fat diet would delay the onset of diabetes. Over this period of time I strived to give diabetics a diet that controls blood sugar as well as making eating a pleasure not a chore. My diet was based on the teachings of Dr. Elliot P. Joslin in Boston who stressed diet and taught his students and patients well. In his clinic a wonderful colleague Dr. Priscilla White took care of the children and pregnancy group. Dr. White used to say “You take away so much from the diabetic don’t take away pleasure.” If she were alive today Dr. White would praise Ms. Gelles for giving diabetics the ability to enjoy gourmet foods without destroying or interfering with good blood sugar control. When I read Carol Gelles’s book I was deeply impressed. My book Controlling Diabetes the Easy Way has been in print for twenty years and has been updated three times. It sets general practical rules. Ms. Gelles gives us the graduate course and also addresses the problems asso- ciated with heart disease and renal failure by stressing the roles of potassium and sodium in the diet. This book is a tour de force for any intelligent willing diabetic. You can live to eat or eat to live. Sometimes you can have it both ways. —Dr. Stanley Mirsky author of Controlling Diabetes the Easy Way

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x i P R E F A C E To Kill Diabetes Forever Click Here Whenever I’m asked by a diabetic “What should I eat” I feel unsure how to reply . This ques- tion is difficult enough when posed by someone who is either newly diagnosed with diabetes or for one reason or another is experiencing the acute complications of poorly controlled blood sugar. If the question comes from someone who has long-standing diabetes and is now faced with heart disease high blood pressure or renal insufficiency the answer is even harder to formulate. This is because diet management is a complex lifestyle-dependent issue and lifestyles or habits are very hard to change. Most often the person has been handed a one-page printed diet and told to follow it. However we all know that these limited instructions are grossly inadequate for managing a serious condition for the rest of one’s life. The individual needs not only a meal plan but also recipes meal preparation techniques and knowledge of portion sizing. This information cannot be imparted in a single twenty- or thirty-minute ses- sion with a diabetes educator. All of which is why Diabetes Cooking for Everyone by Carol Gelles will prove invaluable. This is not just another “diabetic cookbook.” It is designed specifically for the management of dia- betes with one or more of its chronic complications. If you have purchased or are considering the purchase of this cookbook for any of the above-mentioned reasons I strongly recommend that you first meet with a registered dietitian with experience in diabetes management such as a Certified Diabetes Educator. Together you can design a plan for meals and snacks that will help slow the progression of problems while still allowing you to enjoy dishes that are not just tolerable but tasty and satisfying. Once you have a meal plan you can put Diabetes Cooking for Everyone to use. First read the initial instructions to get a basic understanding of how to use the book. You will find the recipes themselves easy to follow. One of the biggest barriers to using a cookbook

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x i is lengthy preparation times and hard-to-find ingredients. Most of the recipes in this book have no more than four or five steps. The portion sizes are easy to adapt to any meal plan and the

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x i i D I A B E T E S C O O K I N G F O R E V E R O N E ingredients are common to any kitchen cabinet or refrigerator. Vegetarians will find many suit- able recipes if they follow the reduced protein variations that substitute tofu or beans for meats or fish. Carol Gelles took on the monumental task of putting together a cookbook that is designed to assist anyone with complications of diabetes in preparing meals that are delicious satisfy- ing and healthy. Not only will her book benefit people with diabetes professionals who pro- vide nutrition counseling will also find this book an invaluable tool. The volume’s more than 250 recipes provide the best possible answer to the question “What should I eat” —Sheila Gittens RD CDE

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x i i i ACKNOWLEDGMENT S Click Here If You Also Want To Be Free From Diabetes As with any book there are many people who participate in the publishing of a given work. I am grateful to the people who participated in the hardcover version: my editor Jennifer Jose- phy my agent Judith Weber my nutritional and medical consultants Dr. Stanley Mirsky Dr. Robert Fiedler Dr. Franklin Klion Sheila Gittens RD CDE Susan Hagman RN CDE and Beth Minsky RD. This softcover version has been tweaked at the suggestion of my current editor Matthew Lore to highlight the low glycemic aspects of these recipes. I loved making the few adjust- ments necessary to convert this work from a book just for people with diabetes to one that is appropriate for everyone interested in low glycemic eating. Thanks also to Courtney Napoles for all her help with the manuscript. And of course to all my friends and family who have always been so supportive and are willing victims for my various cooking experiments.

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C O N T E N T S Click Here For Best Diabetes Treatment I N T R O D U C T I O N 1 Appetizers 2 1 Soups 4 2 H O T S O U P S 4 2 C O L D S O U P S 6 5 Entrées 6 9 P O U L T R Y 7 2 F I S H 11 9 B E E F 16 2 V E A L 17 9 L A M B 18 5 P O R K 19 4 Side Dishes 20 4 V E G E T A B L E S 20 5 S T A R C H E S 25 0 Salads 27 2 Breakfast and Brunch 30 6 Desserts 32 2 N U T R I E N T A N A L Y S I S O F R E C I P E S 34 5 I N D E X 37 9

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1 I N T R O D U C T I O N Want To Diabetes Free Life Click Here The thing I remember most clearly from my first Therapeutic Nutrition course was my pro- fessor Dorothy King saying “Diabetics have the healthiest diets of anyone in the population.” Little did I know I would one day be joining that particular population. If you are reading this book it is probably because you or someone you love has been diagnosed with diabetes. Dia- betes is a disease. There I’ve said it. It is not just a condition or a problem—although it is both—it is a disease. It is not to be taken lightly. That being said it is easy to go into denial about diabetes especially if you have just been diagnosed because in many cases there are no “real” symptoms. You can feel perfectly “normal” with diabetes. You can have diabetes and not even know it there are estimates of as many as 8 million people with undiagnosed diabetes. So if you don’t feel bad why should you have to give up french fries brownies ice cream and other desserts or foods that you really love Th e Di e t Frequently dieters are told not to say that they’re on a diet but rather that they have changed their lifestyle. For the person with diabetes especially one who is experiencing complications diet is not an optional lifestyle. The quality of your life depends on what you eat. Which food plan you should be following is a decision for you and your doctor and/or die- titian not one you should be making on your own. Further there is no one plan that is right for every person with diabetes. If you have heart disease or kidney disease or other complica- tions in addition to your diabetes you may find yourself trying to figure out how to coordinate two or more seemingly incompatible diets. Say for example your renal kidney doctor wants you to limit your protein and sodium potassium and/or phosphorus intakes your car- diologist wants you to limit your fat intake and your endocrinologist wants you to limit your carbohydrate intake. What does that leave It leaves you with a lot of stress. The best way to

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2 D I A B E T E S C O O K I N G F O R E V E R O N E deal with the situation is to visit a dietitian or nutritionist who will help you coordinate your various diets and find foods that are acceptable to you. It would be foolish and even dangerous for me to prescribe which diet is right for you in an introduction to a cookbook. The purpose of this book is to help you find and prepare fla- vorful foods that fit into the diet your health professionals have already prescribed. To this end I have provided nutritional information for each recipe more about that later. It is your job to choose the recipes compatible with your needs. It is my deepest hope that these recipes will help you realize there is still pleasure to be found in eating and that limitations do not need to mean liabilities or deficits. You are now a member of that group of people who are eating healthfully and as you will see from these recipes it can be a joyful experience if you allow it to be. W h a t I s D i a b e t e s Diabetes is a disorder of carbohydrate metabolism characterized by elevated blood glucose and defective insulin secretion or utilization. Translated into English: The blood sugar glucose level is the concentration of glucose in the blood. It is measured in milligrams per deciliter a value of 70 to 110 is considered normal. While blood sugar in a healthy person does vary according to the time of day and especially after meals insulin regu- lates the sugar and keeps it at a pretty even level. In a person with diabetes this mechanism does not function correctly and blood sugar levels can rise to dangerous highs of 600 or more in people who have not treated their diabetes though most do not rise that high. WH AT DO ES “ A L L TYPES OF D IA B E T IC S ” MEA N There are three commonly acknowledged categories of diabetes: Juvenile Onset Type I Adult Onset Type II and Gestational diabetes brought on by/during pregnancy. These categories are fairly self-explanatory although in reality the borderlines are somewhat blurred. Adults can develop Juvenile Onset diabetes and unfortunately Adult Onset is being seen more and more commonly in obese inactive children. Gestational diabetes is usually but not always a temporary condition that disappears after pregnancy. These three categories comprise a group I call “uncomplicated” diabetes. I suggest a second group exists that to date has not been formally labeled. I call this “com- plex” diabetes. This is the group of people who have developed one or more complications as a result of their diabetes. One of the insidious aspects of diabetes is that it invades all of the organs of the body and leaves many people with diabetes faced with the conundrum of fol- lowing multiple and sometimes conflicting diets.

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3 I n t r o d u c t i o n People with diabetes are four times more likely to develop coronary heart disease than the general public. Diabetes is also one of the four leading causes of blindness and renal kidney insufficiencies. These and other problems present the patient with complicated dietary requirements. In the “real” world many people with diabetes of all types will need diets that are far more complicated than a simple “uncomplicated” diabetic diet. W h a t Ar e S o m e G e n e r a l P r i n c i p l e s fo r L i v i n g w i t h D i a b e t e s HOW IS DIABETES TREATED The primary difference between Types I and II involves insulin output. The Type I diabetic produces little or no insulin and is most commonly treated with insulin injections as well as diet. The Type II diabetic frequently but not always produces insulin but the body does not utilize it well or at all. It can also be controlled by a variety of oral medications or when those fail insulin injections. This type of diabetes can sometimes be controlled by weight loss diet and exercise alone. The first step to treating diabetes is to be under the care of a health professional. The second step is to become knowledgeable about your diabetes and your body . Test your blood sugar regularly. Follow your food plan. Take your medications as prescribed. Regard your diabetes seriously not as something to be dealt with later and . . . exercise Exercise is a very important part of diabetes treatment. It will contribute to weight loss— which is an important aspect of controlling blood sugars. It also promotes formation of mus- cle tissue. This is important because the cells of muscle tissue are more active biologically than fat cells and the muscle cells use insulin more effectively than fat cells. Exercise also makes you feel good in general and gives you a sense of control over at least one part of your life. WH AT IS A D IA B E T IC D IE T Before I start any discussion of diabetic diets I want to be clear that this is a cookbook—not a medical reference. Your diet should come from your physician or dietitian. The discussion that follows is strictly informational. There is no one diabetic diet. It is whatever your physician or nutritionist prescribes for you. Here are a few of the plans that are most commonly prescribed: E X C H A N G E LI S T S : It is not uncommon for a patient just diagnosed with diabetes to be handed a diet to follow by his or her physician. This will usually include a meal plan that will

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4 D I A B E T E S C O O K I N G F O R E V E R O N E tell you how many “exchanges” you can have each day according to the number of calories the physician suggests for you and an “exchange list” devised by the American Diabetes Association ADA. The exchange list groups foods of similar nutrient content into cate- gories. For example: a bread/starch “exchange” will be any complex carbohydrate serving of approximately 15 grams of carbohydrate 80 calories 3 grams of protein 2 grams of fiber and a bit of fat. The foods in this group include breads pasta cereal legumes starchy veg- etables such as corn or potatoes and similar foods. The patient then plans meals for the day choosing foods from each exchange group bread/starch other carbohydrates/sugar very lean meat/protein lean meat fruit vegetables milk—skim fat that meet the totals rec- ommended in the plan. The recipes in this book include the number of diabetic exchanges in each recipe or variation. Exchange lists can be obtained by calling the American Diabetes Association at 800-342-2383. TH E GLY C E M I C I N D E X : You have probably heard the term “good carbs” but do you know what makes a carb a good one or for that matter a not good one It is the ranking on the glycemic index that determines this. Foods that have a GI of 55 or lower have a LOW GI and are good carbs. Foods with a GI of 56 to 70 have a MEDIUM GI and over 71 have a HIGH GI. Unlike the exchange lists discussed above the glycemic index does not presume that just because foods have similar nutritional profiles they are used by the body the same way . In fact just the oppo- site. The GI compares how quickly a food is digested and gets into the bloodstream and how high it raises the blood glucose levels. This is especially important to people with diabetes. A food that only gently raises your blood glucose makes it easier for your body to deal with than a food that makes your sugar spike. For an example let’s look at long grain white rice. On the exchange list system one form of rice is the same as any other. The GI looks at how each form of rice reacts in your body . Not all rice is created the same some are “starchier” than others and because your body digests them dif- ferently cooking methods also affect the GI. Regular long grain white rice has a LOW GI of 50 Converted long grain white rice has a LOW GI of 38 basmati white rice has a MEDIUM GI of 66 and jasmine long grain white rice has a HIGH GI of 109 even higher than pure glucose. Brown rice which you would think would have the lowest GI actually has a MEDIUM GI of 66. The recipes in this book are all low glycemic. Recipes with a low glycemic index are usually good choices for anyone with diabetes unless your healthcare professional wants you on a low carbohydrate diet. C A R B O H Y D R AT E C O U N T I N G : A physician or nutritionist will prescribe a specific number of car- bohydrates that s/he feels is appropriate to be consumed each day or will suggest how many car- bohydrates to consume at each meal. The patient will keep track of how many carbohydrates are

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5 I n t r o d u c t i o n included in the foods s/he is consuming during the course of the day by consulting a nutrition counter or using the diabetic exchange lists. The rest of the meal is filled in with protein and fat choices. This is the system on which Controlling Diabetes the Easy Way by Dr. Stanley Mirsky and Joan Rattner Heilman Random House 1998 updated 5th printing 3rd edition 2002 is based. WH AT CA N I EAT Not to be too redundant but this is a question for your physician or dietitian to answer. For many people with diabetes the answer is: Everything in moderation. The typical diabetic meal will be well balanced with some carbohydrates protein and fat. This book offers menu suggestions at the bottom of each entrée recipe to give you help planning a balanced meal. You will have to look at the meal as a whole—not just what’s in the entrée—to stay within your prescribed guidelines. You don’t have to have the entire meal suggested use it as a guideline. WHAT IS THE D IFF E R E N C E B E T WE EN A DIABETIC RECIPE AN D A “ R E G U L A R ” RECIPE Once upon a time physicians and the ADA American Diabetic Association recommended that people with diabetes avoid all sugar and follow lower carbohydrate diets in fact some physi- cians still make these recommendations. The current common position is that any food is acceptable in a diabetic program as long as it has been calculated into the allotted daily totals. Therefore recipes for people with diabetes look largely like any other healthy moderate- to low-fat recipe. The one noticeable difference will be portion size. Most of the portions in this book are very modest. An acceptable hamburger for a person with diabetes would be 3 ounces cooked as opposed to the 8-ounce burgers that many restaurants are so proud to serve—and forget the cheese and bacon You will find recipes in this book that use fruits and/or fruit juices wine and even sugar agave syrup molasses or honey—all in modest amounts. Most frequently the amount of fruit or juice in a recipe serving four is less than one serving of fruit. My goal with these recipes is to bring a broad range of full-flavored foods into the guidelines for a diabetic meal. H o w Ar e th e Nutritiona l Va l u e s C a l c u l a t e d The values for each recipe are calculated on the nutritional software “The Food Processor” by ESHA Research. First the ingredients in each recipe are entered then the number of serv- ings is entered and then the program provides the figures. I have chosen to report Diabetic

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6 D I A B E T E S C O O K I N G F O R E V E R O N E Exchanges by ¼ exchanges nutrients measured by grams are rounded up or down to the nearest gram. The definition of terms is the same as that used for nutritional labeling. Since the defini- tion of High and Low is based on the percentage of the amount of calories there needs to be a specific number to measure against. I’ve chosen the value of 2000 calories per day—which is the figure used by the government for nutritional labeling. The suggested daily intake for a female 11 to 50 years old is 2200 calories. The suggested calorie intake for females over 50 is 1900 calories. For males 19 to 50 years old the suggested intake is 2900 calories. Over 50 the suggested intake is reduced to 2300 calories close to the figures we are using. Males 11 to 14 require 2500 calories and males 15 to 18 require 3000 calories. HOW ACCURATE AR E THE FIG URES FO R NU TR ITIO NA L VA LUES These figures are only as good as the information in the nutritional software program. I’ve entered figures for variations of recipes and sometimes the differences surprise me. For example you would think that there is less protein in vegetable broth than in chicken broth right Well according to “The Food Processor” that depends on what brands you use. It seems that College Inn chicken broth has less protein than Swanson vegetable broth. However generic chicken broth has more protein than Swanson vegetable broth and College Inn chicken broth has less protein than College Inn low-sodium broth. The moral of the story is to take these figures as approximations. I doubt that any software is totally accurate especially since any food even something as quantifiable as 4 ounces of car- rot will vary in nutritional value depending on soil length of time in storage conditions of the storage area and weather conditions in the growing region. C A L C U L AT IN G TH E GLYCE M I C I ND E X Here’s how the GI value of a food is determined. A panel of ten people who have fasted since the previous night consume 50 grams of carbohydrate determined by nutrition informa- tion derived by the government within 10 to 12 minutes. Their blood sugars are then tested frequently over the next 2 hours and the results are plotted on a chart. These figures are then compared to the results of people who have consumed 50 grams of pure glucose the form of sugar digested most quickly. Pure glucose is assigned the figure of 100 on the glycemic index and that is the reference figure to which all other tested foods are com- pared. A food with a GI of 35 will have had a response of 35 of that of the pure glucose result 100.

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7 I n t r o d u c t i o n It is easy to see that you cannot predict what the GI of a food will be by simple logic alone. To find the GI values of a food you must consult the GI tables. These can be found in books on the GI diet and online one good site is www.glycemicindex.com. There are also many excel- lent books that will teach you more about the glycemic index should your doctor suggest this program to you. WH Y AR E TH ERE H IGH AN D LO W BO XES I have provided extensive nutritional information for each recipe but felt that putting all those figures alongside each recipe would make the page look messy and confusing. To compare fig- ures from different recipes you would have to flip from one page to the next. To simplify the process I put all the nutritional information into a chart at the back of the book. You need only scan a column instead of flipping pages. On the other hand I didn’t want you to have to turn to the chart every time you were contemplating a recipe. So I created these boxes to give you the approximate nutrition at a glance. Many of the nutrients I’ve provided information on are not of interest to everyone. Some will just be counting carbohydrates or fat. Others will be con- cerned about protein or sodium. If the nutrient you are concerned about does not show up in either box then you know that that recipe has a moderate amount in it. Not too much or it would appear in the high box and not too little ditto the low box. If you need a specific amount of a nutrient you will have to look in the table in the back for exact amounts. But if you are looking for a ballpark figure the absence or presence of the nutrient in a box should be all you need. If there were no nutrients that were either high or low we eliminated that cat- egory . So you will find many recipes with only a high or only a low box. WH AT D O TH E HIGH AND LO W BO XE S IN D ICATE If the nutritional calculations for a recipe are higher than the “high” figure or lower than the “low” figure in the chart on page 8 then that nutrient will be listed in the box. Although the chart at the back of the book gives nutritional information for fourteen different nutrients the boxes are for only the most commonly sought-after figures—calories fat saturated fat protein carbohydrates fiber cholesterol calcium iron magnesium phosphorus potassium and sodium. These boxes take into consideration the recipe variations. For example Vegetable Tomato Soup page 45 has 382 milligrams of sodium per serving—which exceeds the 350 milligram definition of high-sodium content. However following the recipe there is a Reduced Sodium variation whose sodium content is only 55 milligrams per serving. Therefore sodium will appear in the high box but will also appear in italics in the low box indicating there is a vari- ation that allows the recipe to be prepared with less than 140 milligrams of sodium.

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C H A R T A : D E F I N I T I O N S O F H I G H AN D L O W N U T R I E N T VA L UE S H I G H CA L O RI E 400 calories 20 of daily intake of 2000 calories or more LO W C A L O R I E 40 calories 2 of daily intake of 2000 calories or less H I G H F A T 13g or more LO W F A T 3g or less H I G H S A T U R A TE D F A T 4g or more LO W S A T U R A TE D F A T 1g or less FDA H I G H P R O T E I N 10g 20 of adult women’s recommended daily requirement or more LO W P R O T E I N 2.5g 5 of adult women’s recommended daily requirement or less H I G H C A R B O H Y D R A T E 25g 20 of recommended daily carbohydrate intake for healthy person or more LO W C A R B O H Y D R A T E 3g 2 of recommended daily carbohydrate intake for healthy person or less H I G H F I BE R 5g or more FDA LO W FI B E R 2g or less H I G H CH O L E S T E RO L 60mg 20 of maximum daily recommendation of 300mg or more LO W C H O L E S T E R O L 20mg or less FDA H I G H C A L C I U M 160mg 20 of recommended daily requirement or more LO W C A L C I U M 40mg 5 or less of recommended daily requirement or less H I G H I R O N 3mg 20 of adult women’s recommended daily requirement or more LO W I RO N .75mg 5 of adult women’s recommended daily requirement or less H I G H M A G N E S I U M 36mg 20 of recommended daily requirement or more LO W M A G N E S I U M 14mg 5 or less of recommended daily requirement for women or less H I G H P H O S P H O R U S 160mg 20 of recommended daily requirement or more LO W P H O S P H O RU S 80mg 5 of recommended daily requirement or less H I G H PO T A S S I U M 350mg 10 of recommended daily requirement or more LO W PO T A S S I U M 100mg 5 of minimum daily requirement or less H I G H S O D I U M 400mg or more FDA LO W S O D I U M 140mg or less FDA

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9 I n t r o d u c t i o n ABOUT SPECIFIC ING REDIEN TS A G AV E S Y R U P also called nectar: A natural sweetener produced from the sap of the agave plant native to Mexico agave syrup is made up mostly of fructose and has a mild flavor and is sweeter than sugar or honey. It is somewhat viscous about as thick as Mrs. Butterworth’s pancake syrup but thinner than honey. It’s available in light or amber colors the amber tast- ing more like maple syrup than the light. The values for agave range from 16 to 32 on the GI scale and although it will vary from brand to brand it is always LOW. It is 60 calories and has 16 grams of carbohydrate per tablespoon. Agave is available in most health food stores some supermarkets and many different places on line. If you type “agave” into your search engine it should bring up many differ- ent sites where you can order it. B E A N S : Most of the beans used in this book are available canned but they can also be pre- pared from dried beans. If you are watching your sodium carefully you must use dried beans and cook them yourself without salt. If you are watching your sodium intake some- what you may use canned beans after rinsing them under cold water. Rinsing will not remove all the sodium but it will reduce it. In fact this is a good practice even if you are not on a low-sodium diet. As for nutritional information the values used in this book are for canned and drained not rinsed beans. Low-sodium variations are calculated for home- cooked without sodium. It may be possible to find low-sodium canned beans in health-food stores. BR O TH : When a recipe calls for broth I have listed nutritional values in the order of broth called for in the ingredient list. That is if the recipe calls for chicken or vegetable broth the first nutritional value in the table at the end of the book will be for the recipe cooked with chicken broth and the second will be for the recipe prepared with vegetable broth. I have used the nutritional values for College Inn chicken and beef broths a generic low-sodium chicken broth and Swanson vegetable broth since I believe all these broths to be universally available. I am not assuming that the reader will prepare homemade versions of these broths. If you are using the homemade broth recipes in this book I have provided the values for those below and you can figure out the substitutions by doing a little math. A College Inn Chicken Broth E Swanson Vegetable Broth B Campbell’s Chicken Soup Broth F College Inn Beef Broth C Dry cube + water G Homemade Chicken Broth page 43 D Low-sodium chicken broth H Homemade Vegetable Broth page 44

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1 0 D I A B E T E S C O O K I N G F O R E V E R O N E C H A R T B : C OM P A R I S O N O F N U T R I E N T VA L UE S F O R D I F F E R E N T BR O TH S Values for 1 cup A B C D E F G H Calories 40 60 12 31 20 20 35 31 Carbohydrates — 4g 1.5g 1.5g 3g — 0 7g Protein 1g 4g 1g 3g 2g 4g 8g 0 Fiber — — — — — — — — Fat 4g 4g .3g 1.5g 1g — .6 .2g Saturated Fat 1g 1g .7g .8g — — .2g 0 Cholesterol 5mg 10mg — 3.8mg — — 0 0 Calcium — — 12mg 15mg — — 22g 26.4g Iron — — .1mg — — — — — Magnesium — — 2.4mg — — — 19.4mg 13.2mg Phosphorus — — 12.5mg — — — .2mg .2mg Potassium 30mg — 24.3mg — — 30mg 409mg 325mg Sodium 999mg 540mg 792.2mg 106.7mg 1000mg 999mg 101mg 35mg D AI R Y PR OD U C T S : When calling for dairy products such as milk or cheese I have not specified percentage of fat. That is up to you. If you choose to use whole milk products the recipe will taste smoother and richer but all recipes will also be successful if you choose to use fat-free products. Nutritional information is given for both whole milk and fat-free products. If you are using 1 or 2 percent milk products you will have to “guesstimate” the exact figures for fat con- tent. T wo percent will be halfway between whole 4 percent fat content and skim fat-free milk products. G AR L I C : These recipes are mostly prepared with fresh garlic. It’s simply better than any of the prepared garlic alternatives. When a recipe calls for 1 clove of garlic I am assuming that you are using a “normal”-size clove. I know that cloves can range from tiny to very large. If you have a very large clove of garlic cut it into quarters if each piece is the size of a pine nut then count the large clove as four cloves of garlic. A clove the size of an average-size almond I would count as 2 or 3 cloves of garlic depending on how much you love garlic. If you prefer to meas- ure 1 clove of garlic equals ¼ teaspoon minced garlic. G R A I N S : These are a great source of carbohydrates fiber and vitamins. In addition to being good for you they are easy to keep in the pantry and available year round. Try to select whole grains

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1 1 I n t r o d u c t i o n such as brown rice whole-grain wheat wheat berries wild rice quinoa or bulgur. These grains still have their bran and are higher in fiber and nutrients than their processed counterparts such as pasta polenta couscous white rice or pearled barley. Although grains have a long shelf life they do eventually become rancid. If you have had an open package around a long time give it a little sniff before using. If you sense a strong odor your grain has become rancid. O I L : Whenever a recipe calls for vegetable oil I use canola oil as in current scientific thought it is generally considered to be the healthiest vegetable oil with the possible exception of olive oil—and I call for that specifically when I intend you to use it. Therefore the values in these recipes are for canola oil. In the grand scheme of things there is no significant differ- ence in the values of the nutrients given in this book between canola oil and vegetable oil. Oil that has been sitting around too long can become rancid. It is best to store open oils in the refrigerator. Fats that are saturated will remain solid at room temperature unsaturated fats are liquid at room temperature but in the refrigerator will become cloudy or solidify. Let the oil warm up a little and it will become liquid again. If your oil smells a little like turpentine it is rancid. C H A R T C : C OM P A R I S O N O F N U T R I E N T S O F D I F F E R E N T T Y P E S O F F AT S 1 T E AS P O O N CA L O RI E S F A T S A TUR A TE D F A T C H O L E S T E R O L Olive oil 40 4.5g .6g 0 Canola oil 40 4.5g .3g 0 Soybean oil 40 4.5g .6g 0 Corn oil 40 4.5g .6g 0 Safflower oil 40 4.7g .4g 0 Butter 33 3.8g 2.7g 10mg Lard 38 4.3g 1.7g 4mg Shortening 37 4.2g 1.1g 0 S ALT/ S O D I U M : The calculation of the sodium count for these recipes assumes that you are not adding any salt to a recipe when it states “Salt to taste.” For most of us this is a fantasy. In fact you may find yourself adding a lot of salt until a recipe is to your taste. So here are the values for salt. Calculate the amount of salt you’ve added then add the proper figure for the amount you’ve used and don’t forget to divide by the number of servings. If you are using sea salt instead of table salt subtract 25 milligrams of sodium per teaspoon.

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1 2 D I A B E T E S C O O K I N G F O R E V E R O N E C H A R T D : A M O U N T O F S O D I U M I N ME A S U R I N G S P O O N S O F S A LT SE R VI N G S S O DI U M 1 teaspoon salt 1 2325mg 1 teaspoon salt 4 580mg 1 teaspoon salt 6 388mg ½ teaspoon salt 1 1263mg ½ teaspoon salt 4 318mg ½ teaspoon salt 6 210mg ¼ teaspoon salt 1 632mg ¼ teaspoon salt 4 158mg ¼ teaspoon salt 6 105mg WH AT G UIDELINES WERE FOLLOWED TO CRE AT E TH ES E RECIPES The American Diabetic Association’s current guidelines suggest that a person with diabetes can eat anything including sugar and fruit and other items previously forbidden as long as they are within the limits of a daily overall count. Hence you will find recipes that include fruits or fruit juices wine and sugar. On the other hand except in some desserts the amounts of these ingre- dients are small. Count these recipes as you would any other. I have provided the diabetic exchanges for each recipe directly following the serving size so that you can figure how to count the exchanges and use recipes that fit into the eating plan suggested by your health professional. More extensive nutritional information is found at the end of the book starting on page 346. WH Y A DESSER T CH APTE R In reality most people with diabetes live with people who are not diabetic for whom dessert is a common way to end a meal. According to the new ADA guidelines desserts are not off limits to a person with diabetes as long as they are allotted for in the day’s calculations. The desserts in this book are all “real”—that is they are not made with artificial sweeteners. The low- glycemic sweetner I’ve used is agave syrup see page 9. I do not encourage frequent con- sumption of dessert but if you are going to eat something sweet it should be something delicious. My own feeling is that artificial sweeteners are not good for anyone and that eating a lot of artificially flavored foods only arouses a sweet tooth. If you feel that you must eat “sugar-free” foods there are many available in packages in the supermarket and there are cookbooks dedicated to this subject. The recipes I have selected for the dessert chapter tend

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1 3 I n t r o d u c t i o n toward custards puddings and fruit desserts—which all have some redeeming nutritional val- ues. Please use desserts only occasionally and in small quantities. Eating “sweets” will not help you achieve your desired blood sugars even if they are “allowed.” S p e c i a l Di e t s A BRI E F PRIM ER O F HOW TO FIN D TH E R IG H T RECI PES FO R Y O U R NEEDS I have tried to help you tailor recipes to your special needs by creating variations and provid- ing the nutritional information for those variations. But you don’t have to limit yourself to the variations I suggest. For example if you are on a low-protein program and a recipe that appeals to you does not have a low-protein variation you can adjust the portion size so that the item fits in with your needs and then add rice or pasta as a side dish to bulk up the meal. If you are following a plan that restricts one nutrient or another you may want to use the nutrition tables at the back of the book to help you select the right recipes for you. If for exam- ple you need a recipe very low in phosphorus just look down the column for phosphorus con- tent and check out only the recipes that meet your needs. WH Y D O O N LY S O M E R E C I P E S H AV E VA R I AT I O N S F O R S P E C I A L D I E T S The good news is that all of these recipes were written to be as “healthy” as possible. Many recipes do not need variations because they are acceptable to all diets as written. Although this might seem obvious there are no variations for recipes that have only small amounts of “offending” nutrients. For example Yellow Squash with Stewed Tomatoes uses 1 teaspoon of olive oil and serves four people. This is ¼ fat exchange per person. I felt the recipe would suffer if the oil were left out so there is no Reduced Fat variation for this recipe. But there is a Reduced Sodium variation since you can significantly reduce the sodium count by using low-sodium canned tomatoes. LO W GLY CE M I C DIET All recipes in this book have a LOW GI or a variation with a LOW GI. LOW -PROTEIN DIET Usually protein-restricted diets come with other restrictions as well such as sodium potas- sium and/or phosphorus. The best way to manage this is to check the exact values at the back of the book for all nutrients in the recipe to be sure they fit into your daily allowances. The most generalized advice for using any recipe is to serve only half portions and bulk up the rest of the meal with pasta or rice. I have also provided variations on recipes that reduce the protein levels. Whenever possible I have substituted tofu beans or additional vegetables

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1 4 D I A B E T E S C O O K I N G F O R E V E R O N E C H A R T E : C OM P A R I S O N O F D I F F E R E N T PR O T E I N S AN D T H E I R R E L AT I V E N U T R I T I O N A L VA L UE S CALORIES FAT PROTEIN CARBOHYDRATES CHOLESTEROL 4 O U N CE S R AW Chicken white 100 1.5g 26g 0 66mg Beef shoulder 284 22g 21g 0 53mg Pork loin 139 4g 24g 0 67mg Lamb shoulder 170 5g 23g 0 54mg Turkey breast 153 8g 20g 0 74mg Veal loin 200 8g 28g 0 221mg Beef liver 162 4g 23g 0 404mg Salmon 207 12g 23g 0 67mg Tuna 116 1.2g 25g 0 53mg Tofu firm 87 5.1g 9g 3g 0 Soy burger 227 10.1g 24g 9g 0 Seitan 160 2g 24g 12g 0 1 CU P CO OKE D Potato 113 0 2g 26g 0 Rice 161 .3g 3g 35g 0 Pasta 188 .2g 10g 36g 0 Kidney beans 225 .9g 15g 40g 0 Lentils 230 .8g 18g 40g 0 for the meat and where necessary increased some of the seasonings to compensate for the loss of the “meaty” flavors. LOW -SO D IU M DIET The recipes in this book are written without specific salt suggestions. If you are on a low- sodium diet just don’t add any salt. That should be adequate for most “no salt added” diets. If you are on a restricted sodium diet look for the low-sodium variations of the recipes. Wher- ever canned products are called for use salt-free products or homemade products prepared without salt. Check the sodium content of each recipe in the back of the book to be sure you are staying within your prescribed guidelines. LO W CHO LE STE RO L Cholesterol and fat are two separate issues but they are frequently both of concern to the dia- betic. Cholesterol is an issue for anyone at risk for heart disease and as a diabetic your risk is

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1 5 I n t r o d u c t i o n CALCIUM IRON MAGNESIU M PHOSPHORUS POTASSIU M SODIUM 12mg .8g 32mg 222mg 289mg 74mg 6mg 2.4g 22mg 198mg 346mg 67mg 5mg .3g 24mg 220mg 372mg 48mg 14mg 2.0g 25mg 186mg 289mg 65mg 15mg 1.4g 27mg 211mg 312mg 67mg 28mg 1.0g 24mg 210mg 263mg 74mg 7mg 7.7g 22mg 360mg 366mg 83mg 13mg .4g 32mg 264mg 410mg 66mg 33mg 1.2g 39mg 251mg 461mg 42mg 134mg 1.6g 52mg 167mg 198mg 9mg 34mg 2.5g 20mg 390mg 204mg 623mg 20mg 3.6g — — — 361mg 6mg .4g 31mg 61mg 477mg 6mg 13mg 1.0g 8mg 23mg 7mg 5mg 12mg .8g 35mg 58mg 48mg 6mg 59mg 5.2g 80mg 251mg 713mg 4mg 38mg 6.6g 71mg 256mg 731mg 4mg greater than the general population. Therefore many people with diabetes try to keep their cholesterol intake to less than 300 milligrams per day . Most of these recipes are moderate to low in fat and cholesterol. Whenever a recipe seems higher in cholesterol I try to present a lower-cholesterol variation. The only fats that contain cholesterol are those that come from animal products such as butter or ghee clarified butter lard chicken fat and suet. Of course there are also “invisible” fats such as the marble in meats or skin of poultry—or the not-so- invisible layer of fat outside a roast or ham. Oils from plants do not contain cholesterol. As a rule any dish that is vegan no meat/no dairy is cholesterol-free. Look for reduced-protein variations to find vegetarian versions of meat/chicken/fish dishes that are also lower in choles- terol. Check for actual figures in the back of the book to see if the recipes fit in with your needs. LO W SATURATED F AT Although some physicians such as Dean Ornish prescribe very very low fat diets not all sources agree with him. Many physicians feel that some fat is essential in the diet. Current

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1 6 D I A B E T E S C O O K I N G F O R E V E R O N E findings indicate that eating monosaturates molecules that have one double bond—consult your high school chemistry texts for further explanation such as olive oil or canola oil actu- ally protects your heart. Polyunsaturates molecules that have more than one double bond are also considered healthy oil. They are safflower sunflower corn cottonseed and peanut oils. However saturated fats molecules with no double bonds which come primarily from animal fats as well as tropical oils are extremely unhealthy and should be limited to less than 10 percent of the daily total fat intake. LO W F AT Although weight control and heart disease are probably the leading reasons for people to watch their fat intake there are other conditions such as gallbladder and liver disease that also require fat counting. Most recipes have less than ½ teaspoon of fat content per serving. Whenever pos- sible I have variations for even lower-fat methods to prepare recipes. CARBOHYDRATES When you say carbohydrates many people think bread pasta/grain/cereal beans and pota- toes. These carbohydrates are also known as starches. Although they are carbohydrates they are just a small part of the carbohydrate universe. There are other foods that are also sources of carbohydrates: fruits vegetables dairy products and sugars including sugar honey molasses syrups and all the other sugars that can be hidden in prepared foods. Sugars are known as simple carbohydrates. They consist of one or two molecules and not much else. These are foods that enter your bloodstream quickly. They are frequently referred to as “empty” calories because nutritionally they contribute very little to your daily require- ments. Simple carbohydrates should be used sparingly if at all. Besides sugar other “empty” calories are found in candies sodas diet soda is okay sweet wines and chewing gum sugar- free is okay. In addition to empty calories there are foods that are not good carbohydrate choices: jellies jams candy cakes and cookies puddings and pies fruit juices and sweetened condensed milk or sweetened coconut milk. Although the current ADA guidelines suggest that you can find a place for sugars in your diet it is still not advisable to do so often. Complex carbohydrates are longer chains of molecules and provide other nutrients such as fiber minerals and vitamins as well as possibly some fat and/or protein. Even within the complex carbohydrate group there are some that impact your blood sugar more than others. The starches are higher in carbohydrates that is they have more grams of carbohydrate per 100 grams of weight than vegetables. And there are some vegetables that are higher in carbo- hydrates than others. The starchy vegetables are artichokes brussels sprouts carrots corn kale okra onions including onion family members such as leeks scallions chives peas red

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1 7 I n t r o d u c t i o n peppers tomatoes turnips and winter squash. These vegetables should be counted and por- tions should be controlled more closely than the “watery” vegetables. Vegetables with a lower ratio of grams of carbohydrate to weight such as asparagus broc- coli cabbage cucumbers lettuce mushrooms summer squash—you know “vegetables”—can be eaten with much less regard to portion size unless of course your physician or nutritionist has you on a very low carbohydrate diet. MIN E R A L S Patients with renal complications may have specific limitations on some minerals—such as sodium phosphorus potassium and others. This is something that you must keep track of carefully. For you it is best to pick recipes by looking at the tables in the back and finding recipes with the amounts of minerals that fit in your daily food plan. V EG ETAR IAN DIET Diabetes is not picky—it strikes all populations including vegetarians. Maintaining a healthy diabetic diet as a vegetarian can be a little trickier than for the meat eater. As usual my advice is to consult your nutritionist. If you get the go-ahead the best way to use this book is to look at the low-protein variations of the recipes. Many of them substitute tofu or beans for meat. When recipes call for broth use vegetable broth instead of chicken or beef. M E A L P ATTERNS Different physicians and nutritionists have different theories on the best way to manage dia- betes. Some recommend three meals plus a snack. Others recommend smaller more frequent meals. The portions in this book are suitable for the three-meal-a-day plan. If you are on a many-small-meals plan you can use any recipe in this book but eat half of the serving sugges- tion. Other good small meals are soup-and-salad if it is a hearty soup. If it is a vegetable soup you might want soup plus a piece of bread or other starch. Appetizers are by definition small portions. Many of the appetizers would make suitable small meals as would salads. MENU PLANNING When considering a menu it’s best to decide what the entrée will be and then build the meal around it. If you have chosen a dish that is primarily protein such as a grilled or sautéed chicken breast or a fish fillet then try to include a starch such as a grain pasta or starchy veg- etable plus at least one nonstarchy vegetable. After you’ve chosen your side dishes consider adding a soup and/or salad and/or appetizer and after that see if you feel there’s room in your

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1 8 D I A B E T E S C O O K I N G F O R E V E R O N E allowances for a dessert. I have included menu suggestions after each entrée recipe. You do not have to make the entire meal. You certainly can skip the soup appetizer or dessert and still have an adequate meal. S o m e C o o k i n g P o i n t e r s an d Ki t c h e n T i p s A NO TE T O E X P E RI E N C E D C OOK S Although it is tempting to alter recipes you find in a cook- book remember that if you are using the nutritional information provided for these recipes—that information is valid only if you have followed the recipes exactly and measured out the ingredients. I try to make my recipes as specific as possible so you the reader will not have to speculate about what I intended. For example I call for 1 cup chopped onion not 1 medium onion chopped. This way you don’t have to look at an onion and wonder if it is medium or large or medium large or medium small. Too many decisions. A cup is a cup. The question is how much do you have to buy to equal 1 cup chopped To help I have included a shopping guide on page 19 that will tell you how many or how much you must buy of a fruit or vegetable to equal 1 cup chopped. To have good results you should be using the proper tools for the job. For diabetic cook- ing measurements are critical The nutritional values are calculated assuming that you are measuring the ingredients properly. Although a cup is a cup is a cup just to confuse the issue there are two types of measuring cups. One usually glass or clear plastic has a handle and spout while the other comes in a set of nested cups technically known as marianne cups. The glass measuring cup is used for liquids—if the ingredient that you are using pours use the liq- uid cup and measure the liquid at eye level. If it is solid or powdery like flour use the nested cups making sure that the ingredients are level with the top of the cup. If it plops like ketchup or mayonnaise use the nested cups as well. The table below will help you figure out what size or weight of a vegetable to buy to equal a cup of chopped or sliced ingredients. “Tablespoons” and “teaspoons” refer to that set of spoons held together by a ring sold in kitchenware stores or departments. They do not refer to the soup spoons and teaspoons that come with your flatware or silverware if you are fancier. These spoons are used to measure liquids and solids and ploppy stuff. Be sure to use level amounts do not use rounded or mounded amounts of ingredients unless the recipe so specifies. Use the pot sizes specified because in addition to being the proper size to hold the amount of ingredients rates of evaporation will vary in different-size pots assuming that the item is cooked uncovered—an item cooked covered will be less dependent on pot size. For example if you are cooking a soup in a 5-quart pot when the recipe called for a 4-quart pot don’t be

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1 9 I n t r o d u c t i o n surprised if the yield will be smaller than that given in the recipe and if the soup is thicker than described in the headnote. The larger pot had more surface area and therefore allowed for quicker evaporation than the smaller pot. S H O P P I N G G U I D E ITE M SIZ E W E I G H T CU T- U P ME A S U RE M E N T Apple 1 medium 4 ounces 1 cup chopped or diced Asparagus 1 large 5 medium 5¹⁄ ³ ounces 3½ ounces 1 cup shredded 1 cup pieces Broccoli 2 medium stalks 9 ounces 1 cup florets Cabbage 1 medium wedge 3 ounces 1 cup chopped 1 small wedge 2 ounces 1 cup shredded Carrot 1 large 6 ounces 1 cup sliced chopped or shredded Cauliflower ¼ small head 4 ounces 1 cup florets Celery 2 medium stalks 4 ounces 1 cup sliced 2 small stalks 6 ounces 1 cup chopped Cucumber ¾ medium 6 ounces 1 cup sliced or chopped Eggplant ¼ small 3½ ounces 1 cup cubed Green beans 24 medium 3½ ounces 1 cup cut into pieces Mushrooms 4 medium 3 ounces 1 cup sliced or chopped Onion 1 medium 4 ounces 1 cup chopped 1 large 7 ounces 1 cup finely chopped Pepper bell 1 small 4½ ounces 1 cup chopped or diced Potato 1 medium 5½ ounces 1 cup cubed 1 small 4¾ ounces 1 cup shredded Tomato 1 medium 6 ounces 1 cup diced or chopped Zucchini 1 small 3½ ounces 1 cup sliced Oven thermostats are notoriously inaccurate. I recommend buying a good oven thermome- ter. Even a 25-degree error will make a difference in the final result of your baked product. Have a salad spinner on hand. Next to my knives and measuring cups and pots and pans it’s the one piece of equipment I use on a daily basis. You will be amazed at how much dirt comes out of anything leafy—mere rinsing will rarely be sufficient. I usually put my greens into the inner basket uncut then place that into the outer bowl. Fill the bowl with cool water

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2 0 D I A B E T E S C O O K I N G F O R E V E R O N E and swish the greens around. Lift out the inner basket and discard the water from the outer basket. Repeat this as many times as necessary until there is no dirt or grit in the bowl after you empty the water I sometimes have to do this as many as four or five times. Then spin the greens. Don’t assume that your fresh parsley or other fresh herbs are clean—they may not be. A juice extractor is a nice piece of equipment to have especially if you are on a low-sodium diet. Many recipes start with broth as the flavor base by using a juice extractor you can make a quick and flavorful vegetable broth. Here’s how: juice a few carrots celery stalks a small parsnip some cabbage and fresh parsley and a tomato. Pour into a pot with an equal amount of water. Throw in any pulp that may have accumulated in the juicer along with a small onion or some leek. Bring to a boil. Reduce heat and simmer uncovered 30 minutes. Strain off the pulp. If you are not watching your sodium intake add salt to taste. AT T I T U D E I S AL L You can approach diabetes as a fate worse than death or as a challenge you embrace. The first attitude will leave you depressed and possibly in denial. It will not change the fact that you have this disease. It will not help you take care of yourself. It will not make you pleas- ant to be around. If you embrace the challenge exercise daily eat properly and take your medications if applicable you will soon find that your blood sugars will be in the normal range. You will be helping yourself in the long term. Furthermore you will find that life still is worthwhile and so are you Just in case I haven’t said this enough: This is strictly a cookbook. It is not intended to tell you how to manage your diabetes. That is a job for you and your physician or dia- betes educator. This book is designed to help you follow the food plan that was already prescribed specifically for you. To that end I provided as much nutritional information as I felt would be helpful to you I developed recipes that fit in with the most commonly prescribed food plans and most impor- tant I tried to create foods that you and your family will enjoy together. It is my thought that if you have foods you love you will not feel deprived and will be more willing to follow the food plan that will help you achieve a long and healthy life. Enjoy

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2 1 A p p e t i z e r s Appetizers To Stop Diabetes In Few Days Click Here Appetizers do not have to be throw-away recipes you use to set the mood for a meal. They can be perfect little meals especially valuable for people who are on a several-small-meals-a-day plan from their doctor or nutritionist. Many of the recipes in this chapter can also be doubled to become entrées for example: Orange Teriyaki Salmon Tuna with Black Olive Vinaigrette or Ginger Lamb with or without Watercress Salad. Some of the appetizer salads and spreads make nice luncheon fare. When using the appetizers as appetizers be sure to calculate them into your daily nutritional allotments. If you’ve planned a meal that is high in carbohy- drates you may want to choose an appetizer salad or a dip with crudités. If your meal is low in carbohydrates then an appetizer that includes bread or beans may be just the right touch.

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low GI LOW : saturated fat cholesterol calcium magnesium phosphorus potassium fat sodium 2 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E Black Be a n Di p To Stop Diabetes In Few Days Click Here This is a real hit whenever I serve it. A nice change from hummus or other Middle Eastern spreads. It’s a little thick to use as a dip with chips so I use it with pita bread. If you would pre- fer a lighter dip loosen the consistency with some yogurt or a little lime juice or extra salsa— but if you’re using more salsa omit the ground red pepper from the recipe. 1 cup black beans rinsed and drained ¹⁄ ³ cup sliced scallion white and green parts ¼ cup cilantro leaves fresh coriander 1 tablespoon olive oil ½ teaspoon ground cumin 2 cloves garlic minced ¹⁄8 teaspoon ground red pepper Salt to taste ½ cup salsa 1 Place the beans scallion cilantro oil cumin garlic red pepper and salt into a food proces- sor fitted with a steel blade. Cover and process until smooth. 2 Add the salsa and pulse until combined. SE R V E S : 6 Diabetic Exchanges: ½ bread ¼ very lean meat ¼ vegetable ½ fat R E D U C E D F AT : Omit the olive oil and use 1 tablespoon water. Diabetic Exchanges: ½ bread ¼ very lean meat ¼ vegetable R E D U C E D S O D I U M : Use home-cooked black beans without any salt not canned use home- made salsa. Diabetic Exchanges: ½ bread ¼ vegetable ½ fat

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low GI LOW : saturated fat protein fiber cholesterol calcium iron magnesium phosphorus sodium calorie fat 2 3 A p p e t i z e r s B a b a Ghanouj To Cure Diabetes Naturally Click Here Serve this as a spread with pita bread or as a dip with crudités. For a very nice lunch serve a Middle Eastern “combo” plate with this baba ghanouj Tabouli page 301 and Cucumber Feta Dip page 24 if that fits in with your food plan. 1 medium eggplant 1 pound ¼ cup tahini 2 tablespoons fresh lemon juice 2 cloves garlic minced ¼ teaspoon ground cumin ¹⁄8 teaspoon ground red pepper Salt to taste 1 Preheat oven to 400°F. 2 Pierce the eggplant with a fork and bake on an oven rack 40 minutes or until soft you may want to put some foil on the floor of the oven to catch any drips. Cut the eggplant in half and scrape off all the flesh into a food processor fitted with a steel blade. Discard the skin. 3 Add tahini lemon juice garlic cumin pepper and salt cover and process until smooth. SE R V E S : 8 Diabetic Exchanges: ¾ vegetable ¾ fat R E D U C E D F AT : Reduce the tahini to 2 tablespoons add 1 extra clove garlic and 1 tablespoon more lemon juice. Diabetic Exchanges: ¾ vegetable ½ fat

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low GI LOW : calorie fat protein carbohydrate fiber cholesterol iron magnesium phosphorus potassium sodium saturated fat 2 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E C ucu mbe r F e ta Di p To Get Best Natural Diabetes Treatment Click Here Use this dip as a sauce for cold poached or grilled chicken or salmon. As a dip serve it with either crudités or pita wedges. ¹⁄ ³ cup packed feta cheese ½ cup plain yogurt divided ½ cup coarsely shredded cucumber 1 tablespoon snipped fresh dill 1 small clove garlic minced ¹⁄8 teaspoon ground black pepper In a medium bowl mash the feta cheese with a fork. Add 2 tablespoons yogurt and continue to mash until fairly smooth. Gently stir in the rest of the yogurt. Stir in the cucumber dill garlic and pepper. Let stand at least 20 minutes in the refrigerator. SE R V E S : 6 Diabetic Exchanges: ¼ lean meat ½ fat R E D U C E D C H O L E S T E R O L / F AT : Use low-fat feta cheese and fat-free yogurt. Diabetic Exchanges: ¼ lean meat ¼ milk R E D U C E D S AT U R ATE D F AT/PR O T E I N / C H O L E S T E R O L / S O D I U M : Omit feta cheese increase gar- lic to 2 cloves and dill to 2 tablespoons. Diabetic Exchanges: ¼ milk

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low GI LOW : calorie fat saturated fat protein carbohydrate fiber cholesterol calcium iron magnesium phosphorus potassium sodium 2 5 A p p e t i z e r s Toma to Salsa To Get Rid Of Diabetes Permanently Click Here I was originally going to give you a recipe for homemade baked tortilla chips to go with the salsa but they came out hard instead of crisp. I thought about where I’d gone wrong and then I had a bright idea—just buy the chips Use the baked chips not the fried ones. If you have really flavorful tomatoes you may be able to get away without using the tomato juice. Use only mild chilies not jalapeño peppers. 1 cup chopped tomato ¼ cup chopped onion ¼ cup chopped canned green chilies roasted peeled peppers or more to taste 2 tablespoons tomato sauce 1 teaspoon lemon juice 6 sprigs cilantro fresh coriander Salt to taste Place the tomato onion chilies tomato sauce lemon juice and cilantro in a food processor. Cover and process until finely chopped. Season with salt if using. SE R V E S : 6 Diabetic Exchanges: ½ vegetable R E D U C E D S O D I U M : Use minced fresh jalapeño pepper to taste instead of the canned chilies. Diabetic Exchanges: ½ vegetable

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low GI LOW : fat saturated fat protein fiber cholesterol calcium magnesium phosphorus sodium 2 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E Thy m e Stuffed Mush rooms To Kill Diabetes Forever Click Here Use medium-size mushrooms. There should be about fifteen mushrooms in an 8-ounce con- tainer. Pick out the twelve nicest then chop any that remain. My sister thought these were a lit- tle heavy on the thyme but I liked it and so did the other tasters. One 8-ounce package medium white mushrooms 2 teaspoons olive oil divided 1 tablespoon minced shallot 1 clove garlic minced 1½ tablespoons plain dry bread crumbs 1 teaspoon chopped fresh parsley ¹⁄8 teaspoon dried thyme ¹⁄8 teaspoon ground black pepper Salt to taste 1 Preheat oven to 375°F. 2 Rinse the mushrooms until clean. Set aside 12 mushrooms removing the stems. Chop the remaining mushrooms along with the 12 stems. Pour 1 teaspoon of the olive oil into an 8-inch- square baking pan. Toss the 12 mushroom caps in the oil arrange well side up. 3 In a small nonstick skillet heat the remaining 1 teaspoon oil over medium-high heat. Add the shallot garlic and chopped mushrooms. Cook stirring until softened about 2 minutes. Stir in bread crumbs parsley thyme pepper and salt. 4 Fill the wells of the mushrooms with the bread-crumb mixture. Bake 12 minutes or until mushrooms are cooked through. SE R V E S : 4 Diabetic Exchanges: ¾ vegetable ½ fat

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low GI LOW : saturated fat protein fiber cholesterol calcium iron magnesium phosphorus sodium fat 2 7 A p p e t i z e r s Roas ted Red Pepper s with Fenne l Salad and Pignoli Click Here For Best Diabetes Treatment There is not a huge amount of salad here so I serve this on bread plates instead of salad plates. I originally prepared this salad using 1 tablespoon of lemon juice but thought it was a bit too tart so I cut back to 2 teaspoons. But then I couldn’t decide which one I really preferred. So try this one as written but feel free to add a little extra lemon juice if you like. 2 small red bell peppers 1 tablespoon pignoli pine nuts 1½ cups very thinly sliced fennel 1 tablespoon olive oil 2 teaspoons fresh lemon juice 1 teaspoon chopped fennel fronds Salt to taste 1 Preheat broiler. 2 Cut the peppers in half lengthwise. Discard seeds and pith. Place on a baking pan. Broil 4 inches from the heat 5 minutes or until quite charred. Turn and cook until second side is charred about 5 minutes. Place in paper bag and cool. Peel and discard skin. 3 In a dry small skillet cook the pignoli stirring constantly for about 3 minutes or until the pignoli start to brown a little. Remove from skillet and set aside. 4 In a medium bowl combine the sliced fennel oil lemon juice fennel fronds and salt. 5 Place a roasted pepper half on each plate top with ¼ of the salad mixture then top each with some of the toasted pignoli. SE R V E S : 4 Diabetic Exchanges: 1 vegetable ¾ fat R E D U C E D F AT : Omit pignoli reduce oil to 2 teaspoons. Diabetic Exchanges: 1 vegetable ½ fat

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low GI LOW : calorie protein fiber fat cholesterol saturated fat calcium iron magnesium phosphorus sodium 2 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E Lemon Z ucchin i Ribbon s with Roas ted Re d Pep p e r Sauce Want To Diabetes Free Life Click Here If you don’t want to make the sauce just serve the ribbons as a side dish or serve them with a pre- pared marinara sauce. You have to press down with the peeler to get nice even zucchini ribbons. 1 small roasted red bell pepper page 27 or jarred 2 tablespoons water 1 tablespoon tomato paste ½ clove garlic ¼ teaspoon sugar ¹⁄8 teaspoon ground red pepper Salt to taste 1 medium zucchini 2 teaspoons olive oil ¼ teaspoon dried rosemary crumbled 1 teaspoon fresh lemon juice 1 Place the roasted red pepper water tomato paste garlic sugar ground red pepper and salt in a blender. Cover and process until smooth. 2 Slice off the ends of the zucchini cut the zucchini in half lengthwise. Using a vegetable peeler going perpendicular to the cut side peel the zucchini into long thin ribbons you should have 3 cups. 3 In a large skillet heat the oil over medium-high heat. Add the zucchini and rosemary cook stirring until slightly softened about 2 minutes. Stir in the lemon juice. 4 Divide the zucchini into 4 portions and place each portion on a small dish. Place a dollop of red pepper sauce in the center of each. SE R V E S : 4 Diabetic Exchanges: ½ vegetable ½ fat R E D U C E D S O D I U M : Use low-sodium tomato paste and homemade roasted red peppers. Diabetic Exchanges: ½ vegetable ½ fat

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low HIGH: protein calcium 2 9 A p p e t i z e r s GI LOW: fiber iron magnesium phosphorus sodium calorie fat cholesterol saturated fat Toma to and Mo zzarella with B a si l Chiffonade Click Here If You Also Want To Be Free From Diabetes Chiffonade simply means thinly sliced or shredded. I find it easiest to make a chiffonade by stacking the basil leaves one on top of the other then rolling them into a “log” lengthwise and just cutting the “log” into thin slices. For this recipe to be fabulous you must use only top-notch ingredients: extra-virgin olive oil ripe tomatoes fresh or if you must use packaged use the kind packed in water mozzarella and basil. The sodium count will vary widely depending on the mozzarella you use. 1 tablespoon olive oil 1 clove garlic minced 2 ripe medium tomatoes 8 ounces fresh mozzarella Salt and freshly ground pepper to taste ¹⁄ ³ cup shredded fresh basil 1 In a small bowl stir together the oil and garlic let stand 10 minutes. 2 Cut the tomatoes and mozzarella into ¼-inch-thick slices. Arrange the mozzarella on top of the tomato slices. Drizzle the oil over the cheese top with salt and pepper if using. 3 Sprinkle with the basil. SE R V E S : 4 Diabetic Exchanges: 1½ lean meat ½ vegetable 2½ fat RE D U CE D S AT U R ATE D FAT/PR O TEIN/ C HOL ES T ER O L: Use only 2 ounces low-fat shredded mozza- rella sprinkled over tomatoes. Diabetic Exchanges: ½ very lean meat ½ vegetable ¾ fat R E D U C E D F AT/ S AT U R ATE D F AT/P R O T E I N / C H O L E S T E R O L : Use only 2 ounces low-fat shredded mozzarella sprinkled over tomatoes omit oil. Diabetic Exchanges: ½ very lean meat ½ vegetable

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low HIGH: protein calcium 2 9 A p p e t i z e r s R E D U C E D S O D I U M : Use unsalted mozzarella. Diabetic Exchanges: 2¼ lean meat ½ vegetable 1½ fat

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low GI H I G H : fiber LOW : cholesterol iron magnesium phosphorus saturated fat protein sodium 3 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E Roas ted Asparagus with Stil ton To Stop Diabetes In Few Days Click Here You can substitute another blue cheese such as Danish blue or Saga blue for the Stilton and if you don’t like blue cheese at all use something mild like Muenster or Jarlsberg. 24 medium stalks asparagus about ¾ pound 1 tablespoon olive oil 2 cloves garlic slivered Freshly ground pepper to taste Salt to taste ¹⁄ ³ cup crumbled Stilton 1 Preheat oven to 400°F. 2 Hold the asparagus stalk with one hand on the bottom of the stalk and one hand in the middle. Bend the asparagus until the bottom breaks off. Discard bottom. 3 Pour the olive oil into a 9-inch-square baking pan and shake the pan to spread the oil. Place the asparagus in the pan and turn to coat with the oil. Sprinkle with the garlic pepper and salt. Bake 30 minutes or until the asparagus are roasted. 4 Sprinkle the Stilton over the asparagus and bake 3 minutes longer or until Stilton is warmed through. SE R V E S : 4 Diabetic Exchanges: ¼ lean meat 1 vegetable 1 fat R E D U C E D S AT U R ATE D F AT/PR O T E I N / C H O L E S T E R O L / S O D I U M : Omit the cheese and sprinkle with 2 teaspoons fresh lemon juice before serving. Diabetic Exchanges: 1 vegetable ¾ fat

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low GI LOW : saturated fat cholesterol calcium magnesium phosphorus sodium 3 1 A p p e t i z e r s Whit e Bean s with Be e t s To Cure Diabetes Naturally Click Here The beets are a lovely visual and taste contrast to the marinated beans. The mint adds a subtle taste. Be sure to use mild onions for this dish. 1 cup cooked cannellini beans or great northern beans to cook from dried see page 62 or use canned drained ¹⁄ ³ cup finely chopped fennel 3 tablespoons chopped mild onion such as Vidalia or Wala Wala 1 tablespoon chopped fresh parsley 1 teaspoon finely chopped fresh mint or ¼ teaspoon dry mint crumbled 2 cloves garlic finely chopped 1 tablespoon olive oil 1½ teaspoons red wine vinegar 1½ teaspoons fresh lemon juice ¹⁄8 teaspoon ground black pepper Salt to taste 4 small whole cooked beets quartered fresh-cooked or canned drained In a medium bowl combine the beans fennel onion parsley mint and garlic. In a small bowl combine the oil vinegar lemon juice pepper and salt. Pour dressing over beans and toss to combine. Divide among 4 serving plates. Garnish with beet wedges. SE R V E S : 4 Diabetic Exchanges: ½ bread 1 vegetable ¾ fat R E D U C E D S O D I U M : Use home-cooked dried beans and beets prepared without salt. Diabetic Exchanges: ½ bread 1 vegetable ¾ fat

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low GI LOW : carbohydrate fiber cholesterol saturated fat iron magnesium potassium sodium 3 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E Salmon and S mo ke d Salmon Pâté To Get Best Natural Diabetes Treatment Click Here I like to serve this with a dense whole-grain bread but it’s also very good on crackers or stuffed in celery or mushroom caps. It’s also a good lunch spread. 1 cup cooked skinless and boneless salmon fresh or canned ¼ cup cottage cheese 1½ tablespoons snipped fresh dill or ½ teaspoon dried dill weed 1 tablespoon thinly sliced scallion white and green parts 1 tablespoon plain yogurt 1 tablespoon olive oil 2 teaspoons Dijon mustard ¼ teaspoon Worcestershire sauce ¹⁄8 teaspoon Tabasco ½ cup smoked salmon 3 ounces 1 Place the cooked salmon cottage cheese dill scallion yogurt olive oil mustard Worces- tershire sauce and Tabasco in a food processor fitted with a steel blade. Cover and process until smooth. Add the smoked salmon cover and process until the smoked salmon is finely chopped. 2 Place in crock or serving bowl and chill at least 1 hour. SE R V E S : 8 Diabetic Exchanges: ½ very lean meat ¼ lean meat ½ fat R E D U C E D S O D I U M : Omit smoked salmon use unsalted cooked or canned salmon use low- sodium cottage cheese. Diabetic Exchanges: ¾ lean meat ½ fat

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low GI H I G H : cholesterol LOW : saturated fat carbohydrate fiber phosphorus fat sodium 3 3 A p p e t i z e r s Shr im p with Rémoulad e Sauce To Get Rid Of Diabetes Permanently Click Here Cornichon are tiny pickles. You can usually find them in the supermarket section that has capers roasted red peppers and marinated artichokes. If you can’t find them you can just chop any sour pickle. ½ pound small shrimp peeled and deveined 1 tablespoon mayonnaise 1 tablespoon finely chopped fresh parsley 1 tablespoon finely chopped cornichon 1 teaspoon Dijon mustard ½ teaspoon capers chopped ½ clove garlic minced ¼ teaspoon dried tarragon 3 drops Tabasco ¼ cup plain yogurt 2 cups chiffonade of arugula see page 29 1 In a 1½-quart saucepan cook the shrimp in boiling water for 1 to 2 minutes or until no longer translucent. Drain and run under cold water to chill drain. 2 In a medium bowl combine the mayonnaise parsley cornichon mustard capers garlic tarragon and Tabasco. Gently fold in the yogurt until completely combined. Fold in the shrimp. 3 Divide arugula among 4 plates and top with shrimp. SE R V E S : 4 as appetizer Diabetic Exchanges: 1 very lean meat ¾ fat R E D U C E D F AT/ S AT U R ATE D F AT/ C H O L E S T E R O L : Omit the mayonnaise or substitute fat-free mayonnaise use fat-free yogurt. Diabetic Exchanges: 1 very lean meat R E D U C E D S O D I U M : Omit the capers and use low-sodium pickles and mayonnaise add 1 table- spoon snipped fresh dill increase garlic to 1 clove. Diabetic Exchanges: 1 very lean meat ¾ fat

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low GI LOW : fat saturated fat carbohydrate fiber calcium potassium sodium 3 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E Curried Shr im p To Kill Diabetes Forever Click Here These shrimp are irresistible serve them as an hors d’oeuvre in a bowl with toothpicks so guests can help themselves. As an appetizer serve on a lettuce leaf and garnish with lemon slices. Feel free to use frozen peeled shrimp cooked according to package directions instead of fresh shrimp for this recipe. ½ pound medium shrimp peeled and deveined 1 tablespoon mayonnaise 2 teaspoons chopped mango chutney 2 teaspoons thinly sliced scallion 1 teaspoon curry powder ½ clove garlic minced Pinch cinnamon Pinch ground red pepper Salt to taste 2 tablespoons yogurt 1 In a 1½-quart saucepan cook the shrimp in boiling water for 1 to 2 minutes or until no longer translucent. Drain and run under cold water to chill drain. 2 In a medium bowl combine the mayonnaise chutney scallion curry powder garlic cin- namon red pepper and salt. Gently fold in the yogurt until completely combined. Fold in the shrimp. SE R V E S : 6 Diabetic Exchanges: 1 very lean meat ½ fat R E D U C E D F AT/ S AT U R ATE D F AT/ C H O L E S T E R O L : Omit the mayonnaise or use fat-free mayon- naise use fat-free yogurt. Diabetic Exchanges: 1 very lean meat

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low GI LOW : fat saturated fat fiber calcium iron sodium cholesterol 3 5 A p p e t i z e r s Scallops with Essences of Orange and Rosemary Click Here For Best Diabetes Treatment I first tested this without the ginger and thought the flavor needed a little something so I stirred a little ginger into half of the recipe and Dijon mustard into the other half. Both tasted really good but I opted for the ginger. ¼ cup orange juice 1 teaspoon minced ginger ½ teaspoon grated orange rind ¼ teaspoon dried rosemary crumbled Salt to taste 2 teaspoons butter ½ pound scallops 1 In a small bowl stir together the orange juice ginger orange rind rosemary and salt. 2 In a medium nonstick skillet melt butter over medium-high heat. Add the scallops and cook until lightly browned about 3 minutes. Remove scallops from skillet. Pour the orange mixture into the skillet and cook until slightly thickened about 1 to 2 minutes. Return scallops to skillet and toss coating in the sauce. SE R V E S : 4 Diabetic Exchanges: 1½ very lean meat ½ fat R E D U C E D S AT U R ATE D F AT/ C H O L E S T E R O L / S O D I U M : Use olive oil instead of butter. Diabetic Exchanges: 1½ very lean meat ½ fat

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low GI H I G H : protein iron phosphorus LOW : saturated fat fiber cholesterol magnesium sodium 3 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E Seared Tuna with Thy m e and Butter B ean s Click Here If You Also Want To Be Free From Diabetes I tasted this dish at a restaurant and thought it was so delicious I re-created it for this book. Hand-chop the garlic for this recipe don’t use a garlic press and leave the pieces slightly larger than minced. Try to get fresh thyme as it is an important flavor in the dish. If you can’t find butter beans fava or giant lima beans would be good substitutes. ¾ pound tuna steak cut 1-inch thick Ground pepper to taste Salt to taste 1 tablespoon olive oil divided 2 cloves garlic finely chopped 1 teaspoon chopped fresh thyme or ¼ teaspoon dried thyme ¾ cup cooked butter beans from dried or canned drained 1 Slice the tuna steak into ¼-inch-thick slices or for rare tuna cook it to desired doneness before slicing. Season with pepper and salt let stand 20 minutes or longer in the refrigerator. 2 In a medium nonstick skillet heat 1 teaspoon of the oil over high heat. Add the garlic and thyme to the skillet then the tuna. Cook the tuna about 1 minute per side or until desired done- ness. Remove the tuna from the skillet. 3 Add the remaining 2 teaspoons oil to the skillet. Add the butter beans and cook stirring about 3 minutes or until heated through. 4 Divide the beans among 4 small plates top with slices of tuna. SE R V E S : 4 Diabetic Exchanges: ¼ bread 2 very lean meat ¾ fat R E D U C E D S O D I U M : Use home-cooked beans without any salt or low-sodium canned. Reduced- sodium canned lima beans were used for analysis. Diabetic Exchanges: ½ bread 2 very lean meat ¾ fat

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low GI H I G H : protein iron phosphorus LOW : saturated fat carbohydrate fiber cholesterol magnesium 3 7 A p p e t i z e r s potassium sodium Tu n a with Black Oliv e Vinaigr e tte Want To Diabetes Free Life Click Here You can use everyday black olives available in the supermarket be sure to buy the pitted ones to save yourself some work or try to find kalamata olives pitted if possible for a deeper and saltier flavor. ¾ pound tuna steak ½-inch thick Salt to taste Ground black pepper to taste 1 tablespoon olive oil divided ¼ cup finely chopped black olives 3 tablespoons chopped fresh parsley 2 teaspoons balsamic vinegar 1 teaspoon fresh lemon juice 1 clove garlic minced 1 Season the tuna with salt and pepper let stand 20 minutes or longer in the refrigerator. 2 In a small bowl combine 1 teaspoon of the olive oil the black olives parsley vinegar lemon juice and garlic. 3 In a medium nonstick skillet heat the remaining 2 teaspoons oil over high heat. Add the tuna cook the tuna about 1 to 2 minutes per side or until desired doneness. Remove the tuna from the skillet. Cut the tuna into slices. Arrange on 4 salad plates. Top each with a quarter of the olive mixture. SE R V E S : 4 Diabetic Exchanges: 2 lean meat ¼ vegetable 1 fat R E D U C E D S O D I U M : Substitute finely chopped peeled and seeded tomatoes for the olives. Diabetic Exchanges: 2 lean meat ¾ fat

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low GI H I G H : protein LOW : carbohydrate fiber calcium iron 3 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E Orange Teri yak i Salmon Click Here If You Also Want To Be Free From Diabetes I serve this with molded cooked brown rice. Grease a metal ¼ cup measuring cup and then pack the rice into the cup. Turn it over onto the plate to unmold. Top with slices of scallion. Place two skewers on each plate. This makes enough to serve two people as an entrée. The nutritional information does not include the rice. ½ pound skinless salmon fillet 1 tablespoon soy sauce 1 tablespoon orange juice 1 teaspoon mirin or sherry ½ teaspoon grated orange rind ½ teaspoon sugar 1 clove garlic minced 1 Cut the salmon into ¾-inch cubes. 2 In a medium bowl combine the soy sauce orange juice mirin orange rind sugar and gar- lic. Add the salmon and toss. Let stand 10 minutes. 3 Preheat broiler. 4 String the salmon onto 8 small skewers. Broil 1 to 2 minutes per side or until desired doneness. SE R V E S : 4 Diabetic Exchanges: 1¾ lean meat ½ fat R E D U C E D S O D I U M : Use reduced-sodium soy sauce. Diabetic Exchanges: 1¾ lean meat ½ fat

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low GI H I G H : protein phosphorus LOW : carbohydrate fiber calcium sodium fat saturated fat 3 9 A p p e t i z e r s Ginger L a m b with Wate rcress Salad To Stop Diabetes In Few Days Click Here You can use a multiple of this garlic-ginger mixture on leg or rack of lamb for a smashing main dish. I use meat from the leg or shoulder of the lamb for this recipe. Instead of daikon radish which is very mild you can substitute shredded jicama or slightly underripe pear or Asian pear. 1 tablespoon minced ginger 2 cloves garlic minced ½ pound boneless lamb Salt to taste 2 cups lightly packed watercress leaves ½ cup sliced cucumber ¼ cup sliced and quartered daikon radish 1 tablespoon balsamic vinegar 1 teaspoon olive oil Ground black pepper to taste 1 Combine the ginger and garlic. Press onto all sides of the lamb let stand 15 minutes or longer in the refrigerator. 2 Preheat broiler. 3 Place the lamb on a broiler pan season with salt. Cook 2 to 3 minutes per side for medium- rare slice. 4 In a medium bowl combine the watercress cucumber radish vinegar oil and pepper. Toss to combine. 5 Place a quarter of the watercress mixture on each of 4 plates. Top with slices of the lamb. SE R V E S : 4 Diabetic Exchanges: 1¾ very lean meat ¼ vegetable ¾ fat R E D U C E D F AT/ C H O L E S T E R O L / S AT U R ATE D F AT : Substitute chicken cutlets for the lamb. Diabetic Exchanges: 2 very lean meat ¼ vegetable ¼ fat

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low GI H I G H : protein potassium magnesium LOW : calcium cholesterol saturated fat 4 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E Thai B e e f Salad To Cure Diabetes Naturally Click Here I like to use red leaf lettuce but Boston or any soft lettuce would also be nice. You can serve this recipe as an entrée salad for two. ½ pound London broil ½-inch thick Salt to taste Ground black pepper to taste 4 cups bite-size lettuce pieces 2 cups tomato wedges 1 cup sliced cucumber ½ cup sliced red onion 3 tablespoons fresh lime juice 4 teaspoons soy sauce 1 tablespoon chopped cilantro leaves fresh coriander 2 teaspoons sugar 2 teaspoons water 1 clove garlic minced Pinch crushed red pepper 1 Preheat broiler or grill. 2 Sprinkle steak with salt and pepper to taste. Place on grill or broiler pan and cook 5 to 6 inches from the heat for 2 minutes per side for medium rare. Let cool cut across the grain into ¼-inch-thick slices. 3 In a large bowl combine the lettuce tomatoes cucumber and onion. 4 In a small bowl combine the lime juice soy sauce cilantro sugar water garlic and crushed pepper stirring until the sugar dissolves. Pour over the salad and toss. 5 Divide the salad among 4 plates top with sliced beef.

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4 1 A p p e t i z e r s SE R V E S : 4 Diabetic Exchanges: 1¾ very lean meat 1½ vegetable ¾ fat R E D U C E D S AT U R ATE D F AT/P R O T E I N / C H O L E S T E R O L : Substitute 8 ounces pressed or baked tofu for the beef. Skip steps 1 and 2. Diabetic Exchanges: 1 lean meat 1½ vegetable ¼ fat R E D U C E D S O D I U M : Use low-sodium soy sauce. Diabetic Exchanges: 1¾ very lean meat 1½ vegetable ¾ fat

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4 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E Soups To Get Best Natural Diabetes Treatment Click Here When people ask me if I specialize in any one type of cooking I generally answer “no.” But to be truthful of everything I cook I think I’m best at soup making and I enjoy it most. Soups can be a very important part of the diabetic diet. They make excellent snacks. As main dishes for small meals especially a hearty bean soup just pair them with a salad perhaps a slice of bread and a piece of fruit. You can also carry them to work or school—all you need is a good thermos and you’re pre- pared. Since soups freeze well except cold soups you can always have them on hand for a quick meal. Many of the broths and vegetable soups are low in calo- ries fat and protein and so make a great filler-upper when you are hungry. Also since most of them contain lots of vegetables and at least some fiber they are good for you in that way too. Just watch out for the sodium content of any pre- pared broth or bouillon you may be using. Hot Soups Many of my hot soups start with broth as the base. That’s because the broth gives depth to the rest of the flavors in the soup. You’ll notice that I use fresh lemon juice in many of my brothy soups because the lemon makes these prepared broths taste fresher . Soups that have more body don’t need the lemon juice even if they contain some broth. Wherever possible I suggest using either chicken or vegetable broth making vegetarian soups an option. I tend to use chicken broth because I prefer to use canned broth over bouillon cubes and find canned chicken broth better than canned vegetable broth. But of course homemade broth be it vegetarian chicken turkey or beef is always better than canned. You can prepare homemade broth and then freeze it in 1-cup servings so they just have to be defrosted whenever you start a recipe calling for broth.

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low H I G H : potassium 4 3 S o u p s GI LOW : calorie fat saturated fat carbohydrate fiber cholesterol calcium phosphorus sodium Chicke n B r oth To Get Rid Of Diabetes Permanently Click Here This very basic broth is intended to be used in recipes to increase the depth of flavors. For “eat- ing” soup I would add parsnip and fresh dill. When I use leeks in a recipe calling for only the white or light green parts I clean and freeze the dark green parts for use in broth. If you don’t have leeks on hand just use onion. 2 pounds chicken pieces 10 cups water 4 carrots 4 large stalks celery 1 medium leek including dark green part 1 bunch parsley ½ cup lightly packed celery leaves 2 cloves garlic 1 In a 6-quart pot bring the chicken and water to a boil over high heat. Cook 10 minutes until scum rises to the top. Skim off the scum. 2 Add the carrots celery leaves leek parsley celery and garlic. Return to a boil. Reduce heat and simmer uncovered 50 minutes. 3 Remove the chicken pieces carrots and celery to a bowl the vegetables are good as a side dish and I use the chicken in salads. 4 Pour the soup and “greens” through a strainer. Press the greens with the back of a glass to release the juices into the broth. Discard the pressed greens. Chill or freeze the broth and remove the fat from the top before using. SE R V E S : 7 makes 7 cups Diabetic Exchanges: ½ very lean meat

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low LOW : calorie fat saturated fat protein fiber cholesterol calcium magnesium 4 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E GI phosphorus sodium Vege table B ro th To Kill Diabetes Forever Click Here Homemade broth is definitely better than store-bought since most brands are very salty whether canned or in cube form. I use a food processor to chop the vegetables because I want them to be very finely chopped almost minced. The more surface area of vegetable the more flavor you can get. If I’m using only a quarter of my turnip and cabbage—what should I do with the rest One solution is to chop everything up put the extras into plastic freezer bags and freeze them for the next time you want to make broth. I like to keep 1 cup of the broth in a container in the refrigerator where it lasts about a week and freeze the rest in 1-cup amounts so I can just pull out a cup when I need it. 5 carrots ¾ pound 2 cups very finely chopped 5 large stalks celery ¾ pound 2 cups very finely chopped 3 parsnips ¾ pound 2½ cups very finely chopped ¼ large head cabbage ¾ pound 3 cups very finely chopped ¼ rutabaga wax or yellow turnip 6 ounces 1½ cups very finely chopped 1 medium tomato 8 ounces 1 cup very finely chopped 12 cups water 1 medium onion 5 ounces quartered 1 small bunch parsley 1½ ounces ½ cup lightly packed celery leaves 3 cloves garlic Salt to taste 1 Cut the carrots celery parsnips cabbage rutabaga and tomato into 1-inch cubes. Process each vegetable separately in a food processor fitted with a steel blade until very finely chopped transferring each batch to an 8-quart pot. 2 Place the water onion parsley celery leaves and garlic in the pot with the chopped veg- etables. Bring to a boil. Reduce heat. Simmer uncovered 40 minutes stirring occasionally. 3 Pour the soup through a fine strainer gently pressing the liquid from the vegetables back into the broth discard the pressed vegetables. Season with salt if desired.

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low LOW : calorie fat saturated fat protein fiber cholesterol calcium magnesium 4 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E SE R VE S : 9 makes 9 cups Diabetic Exchanges: ½ bread

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4 5 S o u p s low GI H I G H : sodium potassium LOW : fat saturated fat cholesterol magnesium phosphorus sodium Vege table Toma to Sou p Click Here For Best Diabetes Treatment I cook this soup for a relatively short period of time so the vegetables retain some crispness. If on the other hand you are a fan of canned soup you may want to cook the soup longer. 1 tablespoon olive oil 1 cup chopped onion 1 cup chopped green bell pepper 1 cup sliced mushrooms 2 cloves garlic minced 3 cups vegetable broth One 28-ounce can crushed tomatoes 2 cups water 1 tablespoon sugar 1 teaspoon dried oregano ½ teaspoon dried basil 1 bay leaf ¼ teaspoon ground black pepper 1½ cups coarsely chopped celery 1 cup sliced carrots 1½ cups coarsely chopped zucchini 1 cup green beans cut into 1½-inch pieces ¹⁄ ³ cup chopped fresh parsley Salt to taste 1 In a nonstick 5-quart pot heat the oil over medium-high heat. Add the onion green pepper mushrooms and garlic cook stirring until vegetables are softened about 4 minutes. Stir in the broth crushed tomatoes water sugar oregano basil bay leaf and pepper. Bring to a boil. 2 Stir in the celery and carrots. Return to a boil. Reduce heat and simmer uncovered 10 minutes. Stir in the zucchini green beans and parsley. Return to the simmer reduce heat and simmer 10 minutes. Discard bay leaf stir in salt if using before serving. continued

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4 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E SE R V E S : 12 Diabetic Exchanges: 2 vegetable ¼ fat R E D U C E D S O D I U M : Use low-sodium chicken broth and low-sodium whole peeled tomatoes puréed in a blender or food processor. Diabetic Exchanges: 1¾ vegetable ¼ fat low GI H I G H : potassium sodium LOW : saturated fat protein cholesterol iron phosphorus sodium Bourbo n Stree t Vege table Sou p Click Here If You Also Want To Be Free From Diabetes This is a really wonderful soup of course I say that about a lot of soups—but that’s because I am a wonderful soup maker that uses many of the flavors you would find in Creole cooking. It’s so chock-full of stuff that it’s almost a meal in itself. In fact I think if you added some cooked chicken or shrimp to it you would have a great entrée. 1 tablespoon vegetable oil 3 cups shredded cabbage 1 cup chopped onion ½ cup chopped green bell pepper 2 cloves garlic minced 1 teaspoon ground turmeric 2 cups water 1 cup chicken or vegetable broth 1½ cups chopped tomatoes 1 cup sliced okra 2 teaspoons Old Bay Seasoning ½ teaspoon sugar ¼ teaspoon dried thyme 1 bay leaf ¹⁄8 teaspoon ground red pepper

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4 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E Salt to taste

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4 7 S o u p s 1 In a 4-quart nonstick pot heat the oil over medium-high heat. Add the cabbage onion green pepper and garlic. Cook stirring until vegetables are softened about 3 minutes. Stir in the turmeric until absorbed. 2 Add the water and broth and bring to a boil. Add the tomatoes okra Old Bay Seasoning sugar thyme bay leaf and pepper return to a boil. Reduce heat and simmer uncovered 30 minutes. Stir in salt if using and discard the bay leaf before serving. SE R V E S : 5 Diabetic Exchanges: 2 vegetable ½ fat R E D U C E D S O D I U M : Omit the Old Bay Seasoning use low-sodium broth. Diabetic Exchanges: 2 vegetable ½ fat

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low GI H I G H : sodium LOW : protein cholesterol calcium iron phosphorus sodium saturated fat 4 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E Z ucchini Esca role Sou p Want To Diabetes Free Life Click Here This is a handy soup to have around all the time. It’s low in everything you don’t want. I eat this whenever I’m feeling really hungry. It fills me up so I don’t overeat foods that are more calorie or carbohydrate or protein intensive. 2 teaspoons olive oil 1 cup chopped onion 2 cups chicken or vegetable broth 1 cup water 2 cups coarsely shredded zucchini ¼ cup snipped fresh dill ½ teaspoon poultry seasoning 2 cups lightly packed coarsely chopped escarole 1 tablespoon fresh lemon juice 1 teaspoon sugar ¼ teaspoon ground black pepper Salt to taste 1 tablespoon thinly sliced scallion dark green part 1 In a 2-quart nonstick saucepan heat the oil over medium-high heat. Add the onion and cook stirring until slightly softened about 2 minutes. Add the broth and water bring to a boil. 2 Add the zucchini dill and poultry seasoning return to a boil. Reduce heat and simmer uncovered 5 minutes. 3 Add the escarole lemon juice sugar pepper and salt simmer uncovered 5 minutes longer. Sprinkle with the scallion. SE R V E S : 4 Diabetic Exchanges: ¼ bread 1 vegetable 1 fat R E D U C E D S O D I U M : Use low-sodium broth. Diabetic Exchanges: ¼ bread ¼ lean meat 1 vegetable ½ fat

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low GI H I G H : potassium sodium LOW : fat saturated fat cholesterol phosphorus sodium 4 9 S o u p s B r occoli Fenne l Velve t Sou p The texture of this soup should be as smooth and luxurious as velvet. I sampled a version of this at L ’Ecole a restaurant staffed by the students of the French Culinary Institute in New York City . They served this together with a cauliflower soup ladled into the bowl side by side. You can make a similarly dramatic presentation using the Red Pepper Bisque on page 56. 2½ cups chicken or vegetable broth 1 cup water 3 cups broccoli florets 2 cups chopped fennel ½ cup sliced leek white and light green parts 2 tablespoons lightly packed fennel fronds ½ teaspoon dried tarragon ¼ teaspoon ground black pepper Salt to taste ¼ to ½ cup milk or additional broth optional 1 In a 2-quart saucepan bring the broth and water to a boil. Add the broccoli fennel leek fennel fronds tarragon and pepper return to a boil. Reduce heat and simmer uncovered 40 minutes or until vegetables are very soft. 2 Pour the soup into a blender or food processor fitted with a steel blade. Cover and process until smooth. Season with salt adding enough milk or additional broth to make a soup that is very thick but still pours easily into a bowl—or to desired consistency. SE R V E S : 4 Diabetic Exchanges: 1½ vegetable ¾ fat R E D U C E D PR O T E I N : Use broth instead of milk. Diabetic Exchanges: 1½ vegetable ½ fat R E D U C E D S O D I U M : Use low-sodium broth. Diabetic Exchanges: ¼ lean meat 1½ vegetable ¼ fat

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low GI H I G H : potassium sodium LOW : cholesterol calcium iron magnesium saturated fat sodium 5 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E C rea my P or tobello Mus h room Sou p To Cure Diabetes Naturally Click Here I do not usually use expensive hard-to-find ingredients but here I call for a little white truffle oil. It enhances and rounds out the mushroom flavor giving it that extra richness. However the soup is still delicious without it. 1 tablespoon butter 4 cups chopped portobello mushrooms ²⁄ ³ cup chopped onion ¼ cup all-purpose flour 2 cups chicken or vegetable broth ½ cup milk ¹⁄8 teaspoon ground black pepper ¹⁄8 teaspoon dried thyme 1 bay leaf 1 teaspoon black or white truffle oil Salt to taste 1 In a 2-quart nonstick saucepan melt the butter over medium-high heat. Add the mush- rooms and onion cook stirring until completely softened about 6 minutes. 2 Remove from heat stir in the flour until completely absorbed. Add the broth milk pepper thyme and bay leaf. Cook over medium heat stirring until mixture comes to a boil about 6 min- utes. Discard the bay leaf. Add the truffle oil and salt briefly returning to a boil before serving. SE R V E S : 4 Diabetic Exchanges: ½ bread 2 vegetable 1½ fat R E D U C E D S AT U R ATE D F AT/ C H O L E S T E R O L : Use olive oil instead of butter and low-fat broth and skim milk. Diabetic Exchanges: ½ bread ¼ very lean meat 2 vegetable ¾ fat

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5 1 S o u p s R E D U C E D F AT : Use 2 teaspoons olive oil instead of butter omit truffle oil and use low-fat broth and skim milk. Diabetic Exchanges: ½ bread ¼ lean meat 2 vegetable ½ fat R E D U C E D S O D I U M : Use low-sodium broth and unsalted butter. Diabetic Exchanges: ½ bread ¼ very lean meat 2 vegetable ¾ fat low GI H I G H : sodium LOW : cholesterol iron phosphorus fat saturated fat sodium Hungarian Caulifl ower and C abbag e Sou p Try to find genuine sweet not hot Hungarian paprika sold in most supermarket spice sec- tions in a red tin which is more flavorful than any other type. I purée only part of the soup to give it a little extra body but you can also purée the entire soup. The results are equally deli- cious but the consistency is extremely different. Don’t be dismayed that the yogurt looks slightly curdled in the soup . . . this doesn’t affect the flavor at all. Top the soup with additional yogurt if desired. 1 tablespoon vegetable oil 3 cups coarsely chopped cabbage 1 cup chopped onion 1 clove garlic minced 1 tablespoon Hungarian sweet paprika 1¾ cups chicken or vegetable broth 1¼ cups water 3 cups cauliflower florets Salt to taste ¼ teaspoon ground black pepper ¾ cup plain yogurt continued

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5 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E 1 In a 4- or 5-quart nonstick saucepan heat the oil over medium-high heat. Add the cabbage onion and garlic and cook stirring until slightly softened about 4 to 5 minutes. Stir in the paprika until absorbed. 2 Add the broth and water and bring to a boil. Add the cauliflower and simmer uncovered 20 minutes or until the cauliflower is soft. Stir in salt and pepper. 3 Place 2 cups of the soup into a blender or food processor fitted with a steel blade. Cover and process until smooth. Stir purée into soup. Stir in the yogurt reheat if necessary but do not boil. 4 Serve in bowls topped with additional yogurt dollops if you like. SE R V E S : 5 Diabetic Exchanges: 1½ vegetable 1 fat R E D U C E D F AT/ S AT U R ATE D F AT/ C H O L E S T E R O L : Reduce the oil to 2 teaspoons and use fat-free broth and fat-free yogurt. Diabetic Exchanges: ¼ lean meat 1½ vegetable ¼ milk ½ fat R E D U C E D S O D I U M : Use low-sodium broth. Diabetic Exchanges: ¼ lean meat 1½ vegetable ¾ fat R E D U C E D S AT U R ATE D FAT/ PR O T EI N / C H O L E S T E R O L : Omit the yogurt and use additional broth to get desired consistency . Diabetic Exchanges: 1¾ vegetable ½ fat

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5 3 S o u p s low GI H I G H : potassium sodium LOW : saturated fat cholesterol iron fat sodium Curried Caulifl ower Sou p with Scallion Ra i ta To Stop Diabetes In Few Days Click Here Definitely spicy The yogurt helps with the burn however and you can cut back on the ground red pepper or eliminate it completely if you are not partial to hot foods. Speaking of hot this is also lovely served chilled. This soup is a perfect filler-upper with not too many calories or carbohydrates. 2 teaspoons vegetable oil 1 cup chopped onion 2 cloves garlic minced 1 tablespoon curry powder ¹⁄8 teaspoon ground cumin ¹⁄8 teaspoon ground red pepper or less to taste 1¾ cups chicken or vegetable broth 1¾ cups water 4 cups cauliflower florets ¼ cup cilantro leaves fresh coriander Salt to taste Scallion Raita ½ cup plain yogurt 1 tablespoon thinly sliced scallion green part 1 teaspoon chopped cilantro leaves ½ small clove garlic minced 1 In a 2-quart nonstick saucepan heat the oil over medium-high heat. Add the onion and garlic and cook stirring until slightly softened about 2 to 3 minutes. Stir in the curry cumin and ground red pepper until absorbed. 2 Add the broth and water and bring to a boil. Add the cauliflower and simmer uncovered 20 minutes or until the cauliflower is soft stir in the cilantro.

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5 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E 3 Place half the soup in a blender or food processor fitted with a steel blade. Cover and process until smooth repeat with remaining soup. Season with salt. 4 For the Raita: in a small bowl stir together the yogurt scallion cilantro and garlic. 5 Serve soup topped with Scallion Raita. SE R V E S : 4 Diabetic Exchanges: 1¾ vegetable 1 fat R E D U C E D S AT U R ATE D F AT/PR O T E I N / C H O L E S T E R O L : Use vegetable broth instead of chicken and omit the Raita. Diabetic Exchanges: 1¾ vegetable ¾ fat RE D U CE D FAT/ S AT U R ATE D FAT/ C HOL ES TEROL / SOD IUM : Use low-sodium/low-fat broth and omit the Raita. Diabetic Exchanges: 1¾ vegetable ½ fat

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low GI H I G H : magnesium sodium LOW : fat saturated fat cholesterol sodium 5 5 S o u p s Sna p Pea Sou p with Rosemary The rosemary flavor is very prominent in this delicious soup. As with so many of my puréed soups this one is a little spicy and benefits from a dollop of yogurt. If you are not fond of spicy foods omit the red pepper. Be sure to remove all the stringy parts from the top and bottom of the snap peas also called sugar snaps before you cook them. 2 cups chicken or vegetable broth 1½ cups water 2 cups snap peas ½ cup green peas fresh or frozen not canned ½ cup diced potato ½ cup sliced leek white and light green parts ½ teaspoon dried rosemary ¹⁄8 teaspoon ground red pepper optional ¼ cup plain yogurt optional 1 In a 2-quart saucepan combine the broth water snap peas green peas potato leek rose- mary and pepper. Bring to a boil over high heat. Reduce heat and simmer covered 10 minutes uncover and simmer 20 minutes longer or until the potato is soft. 2 Pour the soup into a blender or food processor fitted with a steel blade. Cover and process until smooth. 3 Pour into individual bowls adding a dollop of yogurt if desired. SE R V E S : 4 Diabetic Exchanges: ½ bread 2½ vegetable ¾ fat R E D U C E D S O D I U M : Use low-sodium broth. Diabetic Exchanges: ½ bread ¼ very lean meat 2½ vegetable

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low GI H I G H : potassium sodium LOW : cholesterol iron 5 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E Re d Pep p e r Bis q u e This is a pretty thick soup. For a thinner one either cook the vegetables covered or add some extra broth to thin the puréed soup. If you don’t have buttermilk you can use ½ cup plain yogurt plus ½ cup milk. 1 teaspoon vegetable oil ¾ cup sliced leek white part only 1 clove garlic minced 3 cups chicken or vegetable broth 1 cup peeled cubed potato 1 tablespoon tomato paste 2 medium red bell peppers halved and roasted See page 27 for instructions on roasting red peppers 1 teaspoon sugar Pinch ground nutmeg ¹⁄8 teaspoon ground red pepper 1 cup buttermilk Salt to taste 1 In a 3-quart nonstick saucepan heat the oil over medium-high heat. Add the leek and garlic cook stirring until softened about 2 minutes. 2 Add the broth potato and tomato paste and bring to a boil. Reduce heat and simmer uncovered 30 minutes. 3 Place the soup roasted peppers sugar nutmeg and pepper in a blender or food processor fitted with a steel blade. Cover and process until smooth. Add buttermilk and salt and process until combined. SE R V E S : 4 Diabetic Exchanges: ½ bread 1½ vegetable ¼ milk 1¼ fat R E D U C E D F AT/ S AT U R ATE D F AT/ C H O L E S T E R O L / S O D I U M : Use low-sodium low-fat broth and low-sodium tomato paste. Diabetic Exchanges: ½ bread ¼ very lean meat 1½ vegetable ¼ milk ¾ fat

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low GI H I G H : potassium sodium LOW : saturated fat cholesterol phosphorous sodium 5 7 S o u p s Crea my Kohlrabi and P ota to Sou p This is really a potato leek soup with kohlrabi substituted for some of the potatoes. In addition to reducing the starchiness and lowering the GI it adds a nice flavor. 2½ cups chicken or vegetable broth 1½ cups water 2½ cups peeled cubed kohlrabi 1 cup peeled cubed potatoes ¾ cup sliced leek 1 bay leaf ¼ teaspoon dried thyme ¹⁄8 teaspoon ground black pepper Salt to taste ¼ cup plain yogurt optional 1 In a 2-quart nonstick saucepan bring the broth and water to a boil. Add the kohlrabi pota- toes leek bay leaf thyme pepper and salt. 2 Return to a boil. Reduce heat and simmer covered 25 minutes or until the potatoes are tender. Discard the bay leaf. 3 Transfer the soup in 2 or 3 batches into a blender or food processor fitted with a steel blade and process until puréed. 4 Serve topped with yogurt if desired. SE R V E S : 4 Diabetic Exchanges: ½ bread 1½ vegetable ½ lean meat R E D U C E D F AT/ S AT U R ATE D F AT/P R O T E I N / C H O L E S T E R O L / S O D I U M : Use low-sodium and -fat broth and don’t dollop with yogurt. Diabetic Exchanges: ½ bread ¼ very lean meat 1½ vegetable

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low GI LOW : fat saturated fat protein fiber cholesterol calcium sodium 5 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E Manhat tan Cla m Ch owder Omit the clams and you have a lovely vegetable soup—or substitute cod or another firm- fleshed white fish and you have a delicious fish chowder. If you are accustomed to potatoes in your chowder add diced boiling potatoes to the soup when you add the tomatoes but don’t for- get they will increase the carbohydrate and potassium counts and the GI. 2 teaspoons olive oil ½ cup chopped onion ½ cup sliced red bell pepper ½ cup chopped green bell pepper ½ cup chopped celery 1 clove garlic minced 1 teaspoon Hungarian paprika 1 cup clam juice or chicken or vegetable broth 1 cup water 1 cup chopped tomatoes One 6 ½-ounce can minced or chopped clams undrained 1 tablespoon tomato paste ½ teaspoon sugar 1 bay leaf ¹⁄8 teaspoon dried oregano ¹⁄8 teaspoon dried thyme ¹⁄8 teaspoon ground black pepper Salt to taste 1 In a 2-quart nonstick pot heat the oil over medium-high heat. Add the onion red and green pepper celery and garlic. Cook stirring until vegetables are slightly softened about 4 minutes. Stir in the paprika until absorbed. 2 Add the clam juice or broth and water bring to a boil. Add the tomatoes clams with their liquid tomato paste sugar bay leaf oregano thyme and pepper return to a boil. Reduce heat and simmer uncovered 40 minutes. Discard bay leaf. Add salt if using.

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5 9 S o u p s SE R V E S : 4 Diabetic Exchanges: 1½ very lean meat 1½ vegetable ½ fat R E D U C E D PR O T E I N : Omit clams and enjoy as vegetable soup. Diabetic Exchanges: 1½ vegetable ½ fat R E D U C E D S O D I U M : Omit canned clams and add 12 fresh clams well rinsed to the soup. When clams have opened remove from soup discard shells and chop the clam meat. Add chopped clams to soup. Use low-sodium broth and tomato paste. Diabetic Exchanges: 1¼ very lean meat 1¾ vegetable ½ fat

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low GI H I G H : carbohydrate sodium protein LOW : saturated fat cholesterol phosphorus fat sodium 6 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E Split Pe a and Barle y Sou p This is a lovely split pea soup not too thick not too thin. Sometimes I use yellow split peas sometimes green or sometimes some of each. It works well any which way . When I first pre- pared this recipe I included a tablespoon of sherry. I wasn’t crazy about it but my guests were so try it if you like. 4 cups chicken or vegetable broth 2 cups water 1½ cups chopped celery 1 cup chopped onion ¾ cup chopped carrot ²⁄ ³ cup green or yellow split peas 3 tablespoons pearl barley 3 tablespoons snipped fresh dill ½ teaspoon poultry seasoning ¼ teaspoon ground pepper Salt to taste 1 In a 3-quart saucepan bring the broth and water to a boil over high heat. Add the celery onion carrot and peas return to a boil. Reduce heat and simmer covered 1 hour. 2 Add the barley dill poultry seasoning and pepper. Return to a boil reduce heat and sim- mer uncovered 40 minutes longer or until the peas have dissolved. Season with salt. SE R V E S : 5 Diabetic Exchanges: 1½ bread 1¼ vegetable ½ fat R E D U C E D F AT/ S AT U R ATE D F AT/ C H O L E S T E R O L / S O D I U M : Use low-sodium and fat-free broth. Diabetic Exchanges: 1½ bread ¼ lean meat 1¼ vegetable

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low GI H I G H : protein carbohydrate fiber iron magnesium phosphorus potassium sodium LOW : fat saturated fat cholesterol sodium 6 1 S o u p s Lentil Kal e Sou p Although not technically high-calorie by our definition of 20 percent of the daily intake of calo- ries this soup does have 225 calories per serving. But it has a low GI and it makes a nice light meal—which more than justifies the calories. 3 cups water 2 cups chicken or vegetable broth 1 cup lentils ¾ cup chopped onion ¾ cup chopped celery ¾ cup chopped carrots 1 bay leaf 2 cups chopped kale 1½ tablespoons fresh lemon juice ½ teaspoon ground black pepper Salt to taste 1 In a 3-quart saucepan bring the water and broth to a boil over medium-high heat. Add the lentils onion celery carrots and bay leaf. Return to a boil reduce heat and simmer uncov- ered 35 minutes. 2 Add the kale lemon juice pepper and salt. Simmer uncovered 15 minutes longer. SE R V E S : 5 Diabetic Exchanges: 1¾ bread ½ very lean meat 1¾ vegetable ½ fat R E D U C E D S O D I U M : Use low-sodium broth. Diabetic Exchanges: 1¾ bread ½ very lean meat ¼ lean meat 1¾ vegetable

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low GI H I G H : carbohydrate fiber magnesium potassium LOW : fat saturated fat cholesterol sodium 6 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E Cuban Black B ea n Sou p To Get Best Natural Diabetes Treatment Click Here Once upon a time I used to start this soup with a couple of slices of bacon. My conscience doesn’t allow me to do that anymore—and I can’t say that the soup suffers from lack of flavor in any way . I like to purée about two thirds of the beans and vegetables in the soup leaving some beans whole. You may choose to purée the whole thing for a smooth soup. 1 cup black beans 7 cups water plus additional water for soaking 1 cup chopped onion ¾ cup chopped green bell pepper ¾ cup chopped celery 4 cloves garlic minced 1 teaspoon dried oregano ½ teaspoon ground cumin ¼ teaspoon ground black pepper 1 bay leaf ¼ cup chopped cilantro leaves fresh coriander Salt to taste 1 Let beans soak covered in water overnight or bring beans covered with water to a boil over medium-high heat then remove from heat and let stand covered 1 hour. 2 In a 3-quart saucepot bring the 7 cups of water to a boil. Add the soaked and drained beans onion bell pepper celery garlic oregano cumin pepper and bay leaf. Return to a boil. Reduce heat and simmer uncovered 1¼ hours. Stir in the cilantro and salt and cook 15 min- utes longer. Discard bay leaf before serving. 3 Place 3 cups of the soup into a blender or food processor fitted with a steel blade cover and process until smooth. Stir into remaining soup or puree remaining soup. SE R V E S : 5 Diabetic Exchanges: 1½ bread 1 vegetable

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low GI H I G H : carbohydrate magnesium potassium sodium fiber LOW : saturated fat cholesterol phosphorus fat protein sodium 6 3 S o u p s Tuscan Whit e Be a n and Vege table Sou p In addition to being a delicious soup this works beautifully as a sauce for spaghetti squash and also as a base for a chicken cacciatore–like dish: place 2 pounds of skinless chicken parts with bones in into a 6-quart pot add about 3 cups of soup and 1 cup of water. Bring to a boil then cover and simmer about 40 minutes or until the chicken is cooked. If you want a thicker sauce you can uncover the pot for the last 20 minutes. 2 tablespoons olive oil 4 cups chopped eggplant 1 cup sliced leek 1 cup chopped red bell pepper 3 cloves garlic minced One 28-ounce can whole peeled tomatoes in thick purée undrained 2 cups water 2 cups sliced zucchini 1 cup sliced yellow squash 1 cup cooked small white beans or cannellini from dry or canned drained ¹⁄ ³ cup chopped fresh parsley 1 tablespoon sweet vermouth optional 1 tablespoon sugar ¹⁄8 teaspoon ground black pepper Salt to taste 1 In a 6-quart nonstick pot heat the oil over medium-high heat. Add the eggplant leek red bell pepper and garlic. Cook stirring until the vegetables are slightly softened about 5 minutes. 2 Add the tomatoes with purée breaking them up with the back of a spoon. Stir in the water. Bring to a boil. Reduce heat and cook covered 30 minutes stirring occasionally. continued

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6 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E 3 Add the zucchini yellow squash beans parsley vermouth if using sugar pepper and salt. Return to a boil. Reduce heat and simmer covered 40 minutes longer. SE R V E S : 8 Diabetic Exchanges: ½ bread 1 other carbohydrate 1½ vegetable ¾ fat R E D U C E D F AT : Reduce the oil to 2 teaspoons. Diabetic Exchanges: ½ bread 1 other carbohydrate 1½ vegetable ¼ fat R E D U C E D PR O T E I N : Omit the beans. Diabetic Exchanges: 1 other carbohydrate 1½ vegetable ¾ fat R E D U C E D S O D I U M : Use low-sodium canned tomatoes for the canned tomatoes use beans that have been cooked from dried without salt instead of the canned increase the sugar if necessary. Diabetic Exchanges: ½ bread 1 other carbohydrate 1½ vegetable ¾ fat

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6 5 S o u p s Cold Soups To Get Rid Of Diabetes Permanently Click Here When I think of soup I usually envision a cold winter’s night and the warming sat- isfaction of a bowl of hot soup. But cold soups should not be overlooked as an asset to a menu. The virtues of cold soups are many. They at least the ones in this book are low in calories carbohydrates protein and fat. This makes them excel- lent snack foods and also an easy item to add to a dinner menu without adding too many diabetic exchanges.

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low H I G H : carbohydrate potassium 6 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E GI LOW : fat saturated fat cholesterol calcium phosphorus sodium protein carbohydrate Mango Gazpacho The color of this soup is not the bright red that you would expect but the flavor is lovely—slightly sweet slightly hot and cool. Be sure your mango is ripe and sweet as the mango gives this gaz- pacho its distinct character. If you want to make plain gazpacho 4 cups omit the mango and cumin from this recipe. 3 cups cubed tomatoes 2 cups peeled cubed cucumber 1½ cups cubed green bell pepper ½ cup cubed mango 3 tablespoons sliced scallion green and white parts 3 tablespoons fresh lime juice 1 tablespoon firmly packed cilantro leaves fresh coriander 1 teaspoon packed fresh mint leaves or ¼ teaspoon dried mint 1 teaspoon olive oil optional ¹⁄8 teaspoon ground cumin Dash ground red pepper or to taste optional Salt to taste ¾ cup diced mango Place all ingredients except the ¾ cup diced mango in a blender or food processor fitted with a steel blade. Cover and process until finely chopped. Stir in the diced mango. Chill at least an hour to allow flavors to meld. SE R V E S : 5 Diabetic Exchanges: 1¼ fruit 2¼ vegetable ¼ fat R E D U C E D C A R B O H Y D R ATE : Omit the mango. Diabetic Exchanges: 1 fruit 2 vegetable ¼ fat

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low GI H I G H : potassium LOW : cholesterol fat saturated fat sodium 6 7 S o u p s Chilled Yogurt B a si l Sou p This soup is superb especially during the summer when basil is at its peak and the cooling soup helps you forget the rising temperatures outside. 3 cups peeled cubed cucumber 1 cup cubed zucchini 1 cup vegetable broth ½ cup cubed green bell pepper ½ cup cubed onion ½ cup lightly packed basil leaves 2 tablespoons lightly packed fresh parsley leaves 1 tablespoon lightly packed mint leaves 2 teaspoons red wine vinegar 1 teaspoon olive oil 1 clove garlic minced ¼ teaspoon ground black pepper 1 cup plain yogurt Salt to taste 1 In a blender or food processor fitted with a steel blade combine the cucumber zucchini broth green pepper onion basil parsley mint vinegar oil garlic and pepper. Cover and process until smooth. 2 Add the yogurt and blend on low speed until mixed. Season with salt if desired. SE R V E S : 4 Diabetic Exchanges: 1½ vegetable ¼ milk ½ fat R E D U C E D F AT/ S AT U R ATE D F AT/ C H O L E S T E R O L : Omit the olive oil and use fat-free yogurt. Diabetic Exchanges: 1½ vegetable ¼ milk R E D U C E D S O D I U M : Use low-sodium broth. Diabetic Exchanges: 1¼ vegetable ¼ milk ¼ fat

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low GI H I G H : potassium LOW : fat saturated fat fiber cholesterol iron sodium 6 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E Chilled Cucu mbe r Sou p with S p i c y Salsa To Kill Diabetes Forever Click Here The spicy salsa and the cool cucumber soup create an excellent contrast in tastes and mouth sen- sations. Use any mild salsa homemade page 282 or store-bought for the timid. 5 cups peeled cubed cucumber 1 cup chicken or vegetable broth ¼ cup 1-inch scallion pieces green part only 2 tablespoons firmly packed cilantro leaves fresh coriander ½ small clove garlic minced 1½ cups buttermilk Salt to taste For the spicy salsa ½ cup tomato wedges 1 jalapeño pepper seeded leave the seeds in if you want a spicier salsa 1 tablespoon sliced scallion white and light green parts 1 tablespoon fresh lime or lemon juice Salt to taste 1 To prepare soup: place the cucumber broth scallion cilantro and garlic in a blender or food processor fitted with a steel blade. Cover and process until smooth. Stir in the buttermilk and salt to taste. Place in refrigerator at least 1 hour to chill. 2 To prepare salsa: place the tomato jalapeño scallion juice and salt in a blender or food processor fitted with a steel blade. Cover and pulse until finely chopped. 3 Pour the soup into 4 individual bowls. Top with dollops of the salsa. SE R V E S : 5 Diabetic Exchanges: 1 vegetable ½ milk ¼ fat

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low GI H I G H : potassium LOW : fat saturated fat fiber cholesterol iron sodium 6 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E R E D U C E D S O D I U M : Use low-sodium broth and no-salt-added buttermilk. Diabetic Exchanges: 1 vegetable ½ milk

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6 9 E n t r é e s Entrées Click Here For Best Diabetes Treatment The entrées in this book are very flavorfully prepared dishes that are moderate- to low-fat. The portion sizes are not large as a diabetic diet should not be excessively high in protein. If your physician has recommended a high-protein diet for you you may want to increase the size of the serving from those suggested here. Entrées should be accompanied by at least one vegetable but preferably more and a low-GI carbohydrate if your health professional allows. To help plan a balanced meal menu suggestions are presented at the bottom of each entrée recipe.

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7 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E Great Shake s Click Here For Best Diabetes Treatment Great Shakes are GREAT to keep on hand for those days you just have time to throw together a quick meal. Eating before you get too hungry is an important factor in maintaining a healthy diet. If you wait until you are famished you will overeat. Therefore always have items on hand that allow you to prepare quick tasty meals. When I’m in a hurry I pull out my George Foreman grill and sprinkle one of the shakes on chicken fish pork or vegetables. Then presto Dinner is ready—usually before I’ve even finished preparing my salad. Shakes can also be used before bak- ing sautéing or broiling. Each shake makes enough seasoning for several meals just store the excess in tightly covered plastic containers or Ziploc style storage bags. You can also stir them into yogurt for a nice dip for vegetables or sauce for fish or chicken. Nutritionally I count them as free foods except for the sodium content. For restricted-sodium diets just leave out the salt. H u n g a r i a n 1 tablespoon garlic powder 1 tablespoon Hungarian sweet paprika 1½ teaspoons salt or to taste 1 teaspoon onion powder ½ teaspoon ground black pepper ¼ teaspoon ground ginger In a small bowl stir together all the ingredients. Makes 2 tablespoons plus 2½ teaspoons. M e x i c a n 2 tablespoons chili powder 1 tablespoon garlic powder 1½ teaspoons salt or to taste 1 teaspoon paprika 1 teaspoon ground cumin ½ teaspoon dried oregano ½ teaspoon sugar ¼ teaspoon ground red pepper In a small bowl stir together all the ingredients. Makes 2½ tablespoons.

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7 1 E n t r é e s H e r b a l 1 tablespoon garlic powder 1 tablespoon dried parsley 1½ teaspoons salt or to taste 1 teaspoon onion powder 1 teaspoon dried basil ½ teaspoon dried rosemary ¼ teaspoon dried thyme ¼ teaspoon ground black pepper Place all the ingredients in a food processor or blender. Cover and process until the herbs are finely ground. Makes 1½ tablespoons. C a j u n 1 tablespoon garlic powder 1½ teaspoons onion powder 1½ teaspoons salt ½ teaspoon ground black pepper ½ teaspoon ground white pepper ¼ teaspoon ground red pepper cayenne ¼ teaspoon ground cumin ¼ teaspoon dried oregano ¼ teaspoon paprika In a small bowl stir together all the seasonings. Makes 2½ tablespoons. C u r r i e d 1 tablespoon curry powder 1 tablespoon garlic powder 1½ teaspoons salt ½ teaspoon ground turmeric ½ teaspoon ground ginger ¼ teaspoon ground cinnamon ¼ teaspoon paprika In a small bowl stir together all the seasonings. Makes 3 tablespoons. Diabetic Exchanges: free

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7 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E Poultry Want To Diabetes Free Life Click Here I have lots of poultry and fish recipes since they are healthy choices in a diabetic diet. With the possible exception of roasted chicken all dishes are prepared with skinned chicken parts. In general I prefer dark meat for stewing since it is moister than white meat. However white meat is lower in fat and cholesterol than dark. There is a world of difference between the serving size of chicken as purchased and the cooked edible part of the chicken. Here are some interesting figures: 2 pounds chicken parts as pur- chased with skin and bones four 4-ounce servings of cooked chicken or 2 smallish thighs no backbone 2 smallish drumsticks 1 small whole breast. The nutritional analysis for recipes using chicken parts is for a combination of dark and white meat except of course when the recipe calls specifically for only white or only dark meat. If you use only dark or only white here are the figures for both—adjust your own calculations accordingly. For 4 ounces—cooked skinless and boneless the minerals are not too different: BRE A S T TH IG H Calories 187 237 Protein 35g 29g Carbohydrates 0 0 Fiber 0 0 Total fat 4g 12g Saturated fat 1g 3g Cholesterol 96mg 107mg Diabetic Exchanges 4¼ very lean meat 5 very lean meat ¼ fat

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7 3 E n t r é e s low GI H I G H : protein cholesterol magnesium phosphorus potassium fiber LOW : calcium sodium Eggpla nt and Chicke n P r ovençal This is an incredibly rich dish even though it uses relatively little fat. The eggplant cooks down into a luxurious sauce for the chicken. I don’t peel the eggplant because I like eating the skin and think it adds color to the dish. If you don’t like the consistency of the skin peel before cubing. 2 pounds chicken pieces 1 tablespoon all-purpose flour ¹⁄8 teaspoon ground black pepper 1½ teaspoons olive oil ½ cup sliced leek white and light green parts 3 cups cubed eggplant 1½-inch pieces ½ cup chopped red bell pepper 2 cloves garlic minced ¼ cup water 1 bay leaf ¼ teaspoon dried rosemary crumbled ¹⁄8 teaspoon dried thyme 2 tablespoons chopped fresh parsley 1½ tablespoons dry red wine Salt to taste 1 Remove skin from the chicken rinse and pat dry . On a piece of wax paper combine the flour and black pepper. Dredge the chicken pieces in the flour. 2 In a 4-quart nonstick pot heat the oil over medium-high heat. Add the chicken and cook until lightly browned 3 to 4 minutes per side. Remove from pot. 3 Add the leek to the pot and cook stirring until softened about 1 minute. Add the eggplant bell pepper and garlic. Cook stirring until the vegetables start to look cooked about 5 minutes. continued

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7 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E 4 Add the water bay leaf rosemary and thyme to the pot bring to a boil. Add the browned chicken pieces and return to a boil. Reduce heat and simmer covered 30 minutes stirring occasionally. 5 Add the parsley wine and salt. Simmer uncovered 10 minutes longer or until sauce has thickened. SE R V E S : 4 Diabetic Exchanges: 4¾ very lean meat 2 vegetable ½ fat R E D U C E D F AT/ S AT U R ATE D F AT/ C H O L E S T E R O L : Use only breast meat. Diabetic Exchanges: 1 very lean meat 3 vegetable ½ fat R E D U C E D PR O T E I N : Use only 2 chicken thighs or drumsticks and reserve the unused flour- pepper mixture. Follow recipe through step 5 then remove the chicken from the pot and cut from the bone set aside. Toss 1 cup coarsely chopped portobello mushrooms 1 cup cubed yel- low squash and 1 cup frozen artichoke hearts with the the remaining flour/pepper mixture. Add to the pot when you add the parsley wine and salt. Simmer uncovered 15 minutes longer or until the squash is tender. Return chicken to pot and cook 2 minutes longer or until chicken is heated through. Diabetic Exchanges: 1 very lean meat 3 vegetable ½ fat M E N U S U G G E S T I O N S : Tricolore Salade page 273 Pasta Cooked al Dente Ruby Poached Pears page 339

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7 5 E n t rée s low GI H I G H : calorie fat saturated fat protein cholesterol magnesium phosphorus potassium LOW : carbohydrate fiber iron M o m ’ s Roas ted Chicke n This is a classic way to prepare roasted chicken classic especially if your roots go back to Hungary. 6½ lean meat exchanges of protein is a lot at one meal. However I would be uncomfortable putting one not so big chicken on the table for more than 6 people. There are about 26 to 28 ounces of meat on a 4 pound bird. That’s a little under 4½ ounces per person. If you take only 3 ounces the suggested portion for protein your exchanges will be: 4 very lean meat ½ vegetable 1 fat. One 4-pound roasting chicken 1 cup chopped onions 1½ tablespoons Hungarian sweet paprika 2 cloves garlic ½ teaspoon ground ginger ¼ teaspoon ground black pepper Salt to taste ½ cup water 1 Preheat oven to 350°F. 2 Thoroughly rinse the chicken removing any visible fat. In a 9-by-9-inch baking pan com- bine the onions paprika garlic ginger black pepper and salt. Rub this mixture all over the chicken. Place the chicken breast side down and roast 40 minutes. 3 Turn the chicken breast side up. Add the water stirring up any browned bits from the bot- tom. Roast 50 minutes longer or until juices run clear when chicken is pricked with a fork or when the plastic thermometer pops up or the temperature of the chicken is 180˚F. 4 Let stand 10 minutes before carving. Discard skin skim the fat off the drippings and serve as gravy for the chicken. SE R V E S : 8 Diabetic Exchanges: 6½ very lean meat ½ vegetable 2 fat continued

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7 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E M E N U S U G G E S T I O N S : Fresh Radishes and Hearts of Celery Chicken Consommé with Chopped Fresh Parsley Sliced Cucumber Salad page 283 Roasted Carrots Pecan Baked Apples page 341. low GI H I G H : protein cholesterol magnesium phosphorus potassium carbohydrate Chicke n Creole I find this dish to be only mildly spicy but you may want to omit the ground red pepper if you do not like spicy foods. You can make the lower-protein variation with either white or brown rice. Also if you have only tomatoes that are packed in thick purée you might want to add ¼ cup of water to the pot when you add the tomatoes another alternative is to use a can of stewed tomatoes. 2 pounds cut-up chicken pieces Salt to taste ¼ teaspoon ground black pepper 1 tablespoon all-purpose flour 1 tablespoon vegetable oil 1 cup chopped onion 1 cup chopped green bell pepper 1 cup chopped celery 2 cloves garlic minced ½ teaspoon paprika ¼ teaspoon chili powder ¹⁄8 teaspoon dried thyme ¹⁄8 teaspoon ground cloves ¹⁄8 teaspoon ground red pepper 1 bay leaf One 14- or 15-ounce can whole peeled tomatoes 1 Remove skin from the chicken rinse and pat dry . Season the chicken with the salt and pep- per. Dredge the chicken lightly in the flour.

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7 7 E n t r é e s 2 In a 5- or 6-quart nonstick pot heat the oil over medium-high heat. Add the chicken and cook 3 to 4 minutes per side or until chicken is browned. Remove from pot. 3 Add the onion green pepper celery and garlic to the pot. Cook stirring until slightly soft- ened about 2 to 3 minutes. 4 Stir in the paprika chili thyme cloves red pepper and bay leaf. Add the tomatoes with the canning liquid breaking up the tomatoes with the side of a spoon. 5 Return the chicken to the pot. Bring to a boil. Reduce heat and simmer covered 35 min- utes. Discard bay leaf before serving. SE R V E S : 4 Diabetic Exchanges: 5½ very lean meat 2 vegetable 1 fat R E D U C E D S AT U R ATE D F AT/ C H O L E S T E R O L / P R O T E I N : Use ¾ pound skinless chicken pieces increase chili powder to 1 teaspoon omit the all-purpose flour. Skip steps 1 and 2 add the oil to the pot and cook the vegetables until softened about 4 minutes. For white rice: continue with step 4 stirring in 1 cup of water after you’ve added the tomatoes. Add the chicken to the pot and cook covered 10 minutes. Stir in ²⁄ ³ cup converted white rice and simmer covered 20 minutes. Discard bay leaf remove the chicken from the pot remove bones and cut chicken into bite-size pieces. Stir chicken pieces into the rice. Diabetic Exchanges: 1½ bread 3 very lean meat 2 vegetable ¾ fat For brown rice: continue with step 4 stirring in 1¼ cups of water after you’ve added the toma- toes. Add ²⁄ ³ cup long-grain brown rice when you add the chicken and simmer covered 55 min- utes longer. Discard bay leaf remove the chicken from the pot remove bones and cut chicken into bite-size pieces. Stir chicken pieces into the rice. Diabetic Exchanges: 1½ bread 3 very lean meat 2 vegetable ¾ fat R E D U C E D S O D I U M : Use sodium-free canned tomatoes. Diabetic Exchanges: 5½ very lean meat 2¼ vegetable 1 fat M E N U S U G G E S T I O N S : Marinated Tomato Salad page 281 Steamed Broccoli Chocolate Truffles page 331

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low GI H I G H : protein cholesterol phosphorus LOW : carbohydrate fiber calcium sodium fat saturated fat 7 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E Chicke n with Forty Cl ove s of Garlic Click Here If You Also Want To Be Free From Diabetes Not really forty but with plenty It’s very important to bake this dish a long time with low heat to bring out the sweetness of the roasted garlic. 1 small head garlic 16 medium cloves 3 pounds chicken pieces ¼ teaspoon dried rosemary crumbled ¹⁄8 teaspoon dried thyme ¹⁄8 teaspoon ground black pepper Salt to taste ¹⁄ ³ cup dry white wine ¹⁄ ³ cup water 1 Preheat oven to 300°F. 2 Separate the garlic cloves but do not peel them. 3 Remove skin from the chicken rinse and pat dry . Arrange the chicken pieces flesh side down in a 9-by-13-inch nonreactive enamel glass or stainless steel baking pan. Sprinkle with the garlic cloves rosemary thyme pepper and salt. Add the wine and water to the pan. Cover tightly with heavy-duty aluminum foil. 4 Place in preheated oven and bake 2 hours. Carefully lift a corner of the foil to release the steam. Place chicken on serving platter with any pan juices and the garlic cloves. SE R V E S : 6 Diabetic Exchanges: 4¾ very lean meat ¼ fat M E N U S U G G E S T I O N S : Broccoli Fennel Velvet Soup page 49 Whole Wheat Couscous Pilaf page 265 Spinach and Mushroom Salad page 274 Fresh Orange Slices

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low GI H I G H : protein cholesterol magnesium phosphorus potassium LOW : fiber calcium sodium 7 9 E n t r é e s Chicke n Chasseur This is the French version of chicken Cacciatore with more mushrooms and less tomato. 2 pounds chicken pieces Salt to taste 1½ tablespoons all-purpose flour ¹⁄8 teaspoon ground black pepper 2 teaspoons olive oil 2 cups sliced mushrooms ¼ cup minced shallots ¾ cup water ¼ cup dry white wine 2 tablespoons chopped fresh parsley ½ teaspoon tarragon 2 tablespoons tomato paste 1 Remove skin from the chicken pieces rinse and pat dry . Season with salt if using. 2 On a piece of wax paper combine the flour and black pepper. Lightly dredge the chicken in the flour mixture. 3 In a 6-quart nonstick pot heat the oil over medium-high heat. Add the chicken and cook until browned about 3 minutes. Turn and cook on second side about 3 minutes. Remove the chicken from the pot. 4 Add the mushrooms and shallots. Cook stirring until softened about 2 minutes. Stir in the water wine parsley and tarragon. Bring to a boil. 5 Return the chicken to the pot. Return to a boil reduce heat and simmer covered 20 min- utes. Stir in the tomato paste cook uncovered 20 minutes or until chicken is cooked through and sauce has thickened. continued

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8 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E SE R V E S : 4 Diabetic Exchanges: ¼ bread 4¾ very lean meat ¾ vegetable ½ fat R E D U C E D S AT U R ATE D F AT/P R O T E I N / C H O L E S T E R O L / S O D I U M : Reduce chicken to 1 pound increase mushrooms to 4 cups add 1 cup sliced carrots when you return the chicken to the pot use low-sodium tomato paste. Diabetic Exchanges: 2¼ very lean meat 1½ vegetable ½ fat M E N U S U G G E S T I O N S : Roasted Red Pepper and Zucchini Salad page 288 Quinoa with Sugar Snaps page 268 Green Beans Almondine Fresh Plums low GI H I G H : protein cholesterol magnesium phosphorus potassium carbohydrate LOW : sodium Chicke n G u mb o “Real” chicken gumbo starts with a roux butter and flour slowly cooked until deeply browned and uses filé powder. This version doesn’t do either but it does taste good—very good. 2 pounds chicken pieces Salt to taste 1 tablespoon all-purpose flour 2 teaspoons vegetable oil ¾ cup chopped onion ¾ cup chopped green bell pepper ½ cup chopped celery 2 cloves garlic minced One 14- or 15-ounce can whole peeled tomatoes undrained ¼ cup water ¼ teaspoon dried oregano ¼ teaspoon Tabasco ¼ teaspoon ground black pepper 1 bay leaf 2 cups sliced okra

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8 1 E n t rée s 1 Remove skin from the chicken rinse and pat dry season with salt if using. Dredge the chicken in the flour. 2 In a 4-quart nonstick saucepan heat the oil. Add the chicken and cook until browned about 3 minutes. Turn and cook on second side about 3 minutes. Remove the chicken from the pot. 3 Add the onion green pepper celery and garlic. Cook stirring until slightly softened about 3 minutes. Stir in the tomatoes and water breaking up the tomatoes with a wooden spoon. Bring to a boil. 4 Return the chicken to the pot and stir in the oregano Tabasco pepper and bay leaf. Return to a boil reduce heat and simmer covered 30 minutes. Stir in the okra and cook uncovered 10 minutes or until chicken is cooked through and sauce has thickened. Discard bay leaf before serving. SE R V E S : 4 Diabetic Exchanges: 4¾ very lean meat 2¼ vegetable ¾ fat R E D U C E D F AT/ S AT U R ATE D F AT/PR O T E I N / C H O L E S T E R O L : Reduce chicken to 1 pound omit flour. Stir in 1 additional cup of water to equal 1¼ cups of water after you’ve added the toma- toes in step 3. Add ²⁄ ³ cup long-grain brown rice when you add the chicken and simmer covered 45 minutes. Stir in the okra simmer 10 minutes longer. Discard bay leaf remove the chicken from the pot remove bones and cut chicken into bite-size pieces. Stir chicken pieces into the rice. Diabetic Exchanges: 1½ bread 2¼ very lean meat 2¼ vegetable ½ fat R E D U C E D S O D I U M : Use low-sodium tomatoes. Diabetic Exchanges: 4¾ very lean meat 2½ vegetable ¾ fat M E N U S U G G E S T I O N S : Crispy Bread Caesar Salad Apple Brown Betty page 342

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low GI H I G H : protein cholesterol phosphorus magnesium potassium LOW : carbohydrate fiber calcium sodium 8 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E Chicke n Curry To Stop Diabetes In Few Days Click Here Even if you are not on a low-protein diet you may like the low-protein variation because it adds vegetables to the chicken curry. 2 pounds chicken pieces Salt to taste 2 teaspoons vegetable oil ²⁄ ³ cup chopped onion 2 cloves garlic minced 1 tablespoon curry powder 1 teaspoon ground turmeric ½ teaspoon ground ginger ½ teaspoon ground cinnamon ¹⁄8 teaspoon ground red pepper ½ cup water 1 Remove skin from the chicken rinse and pat dry . Season with salt if using. 2 In a 3-quart nonstick pot heat the oil over medium-high heat. Add the onion and garlic cook stirring until translucent about 2 minutes. Stir in the curry powder turmeric ginger cinnamon and red pepper until absorbed. Stir in the water. 3 Add the chicken pieces and bring to a boil. Reduce heat and simmer covered 30 minutes. Uncover and simmer 10 minutes longer. SE R V E S : 4 Diabetic Exchanges: 4¾ very lean meat ½ vegetable ¾ fat R E D U C E D S AT U R ATE D F AT/ PR O T E I N / C H O L E S T E R O L : Use 1 pound chicken pieces 4 cups cau- liflower florets ¼ cup peas and increase water to ¾ cup. Add the vegetables after you have sim- mered the chicken for 15 minutes then continue simmering as directed above. Diabetic Exchanges: ½ bread 2½ very lean meat 1¼ vegetable ½ fat M E N U S U G G E S T I O N S : Spicy Cucumber Yogurt Salad page 284 Rice Pilaf page 258 Lettuce and Tomato Salad Mango Slices

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low GI H I G H : protein cholesterol magnesium phosphorus potassium LOW : fiber calcium sodium 8 3 E n t r é e s Coq au Vi n This classic French dish is usually made with bacon and butter but this version is just as rich as any you’ve tasted. I like to use legs or thighs as they remain much moister than breast meat. If the mushrooms are large cut them into quarters. 2 pounds chicken pieces Salt to taste 2 tablespoons all-purpose flour ½ teaspoon paprika ¼ teaspoon ground black pepper ¹⁄8 teaspoon ground nutmeg 1 tablespoon vegetable oil 2 cups 8 ounces mushrooms halved 1 cup chopped onion 2 cloves garlic minced ½ cup dry red wine ¹⁄ ³ cup chopped fresh parsley ¼ teaspoon dried rosemary ¹⁄8 teaspoon dried thyme 1 Remove skin from the chicken rinse and pat dry . Season with salt if using. 2 On a piece of wax paper combine the flour paprika pepper and nutmeg. Dredge the chicken in the flour mixture. 3 In a 6-quart nonstick pot heat the oil over medium-high heat. Add the chicken pieces and cook 3 minutes turn and cook 3 minutes longer. Remove chicken from pot. 4 Reduce heat to medium. Add the mushrooms onion and garlic to the pot and cook stir- ring until slightly softened about 2 minutes. Stir in the wine parsley rosemary and thyme. Return the chicken to the pot. Bring to a boil. 5 Reduce heat and simmer covered 45 minutes or until chicken is cooked through. continued

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8 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E SE R V E S : 4 Diabetic Exchanges: ¼ bread 4¾ very lean meat ¾ vegetable 1¼ fat R E D U C E D S AT U R ATE D F AT/P R O T E I N / C H O L E S T E R O L : Use only 1 pound of chicken pieces. Increase the mushrooms to 3 cups 12 ounces. Add 1 additional teaspoon of oil to the pot before adding the onion. After 20 minutes of simmering add 1 cup of carrot chunks 1-inch pieces to the pot cover and continue simmering. Ten minutes after adding the carrots add 2 cups of zucchini chunks 1-inch pieces and any remaining flour mixture to the pot. Simmer covered 15 minutes longer. Diabetic Exchanges: ¼ bread 2½ very lean meat 1¼ vegetable 1½ fat M E N U S U G G E S T I O N S : Zucchini Escarole Soup page 48 Parslied Converted Long Grain White Rice Braised Celery with Fennel page 219 Ruby Poached Pears page 339

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8 5 E n t r é e s low GI H I G H : calorie protein carbohydrate cholesterol iron magnesium phosphorus potassium sodium LOW : fiber sodium Southern-Style Chicke n and Ric e I learned how to make this chicken dish from my friend Sylvia Woods. It’s a little spicy reduce the ground black pepper to ¼ or ½ teaspoon if you are not sure about spicy foods. If you can’t find Old Bay Seasoning use any Cajun spice mix but omit the ground black pepper. If you are not fond of garlic powder you can mince 3 to 4 cloves of garlic and add them when you add the onion and bell pepper. 2 teaspoons Old Bay Seasoning ¾ teaspoon ground black pepper ½ teaspoon garlic powder Salt to taste 3 pounds chicken pieces 2 teaspoons vegetable oil 1 cup chopped onion ½ cup finely chopped green bell pepper 2 cups water 1½ cups converted long-grain white rice 1 In a small bowl combine the Old Bay Seasoning black pepper garlic powder and salt. Remove the skin from the chicken. Sprinkle spice mixture over the chicken and let stand 20 minutes or longer in the refrigerator. 2 In a 6-quart pot heat the oil over medium-high heat. Add the chicken with all the season- ings. Cook turning frequently until seared on the outside about 8 minutes. Remove from pot. Add the onion and green bell pepper and cook stirring until slightly softened about 2 minutes. 3 Return chicken to pot. Add the water and bring to a boil. Reduce heat and simmer covered 20 minutes. Add the rice and return to a boil. Reduce heat and simmer covered 20 to 25 min- utes or until the rice has absorbed the liquids. Remove from heat. continued

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8 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E 4 Remove the chicken pieces from the pot. Using a fork and sharp knife cut the chicken away from the bones into bite-size pieces. Return the chicken to the pot discarding the bones. Stir the chicken into the rice. SE R V E S : 6 Diabetic Exchanges: 2 bread 4¾ very lean meat ½ vegetable ½ fat RE D U CE D SOD IUM : For the Old Bay Seasoning substitute ½ teaspoon poultry seasoning ¼ tea- spoon paprika ¼ teaspoon dry mustard ¹⁄8 teaspoon ground ginger ¹⁄8 teaspoon ground allspice ¹⁄8 teaspoon ground cinnamon and a pinch celery seed. Do not use any salt in the seasoning of the chicken. Diabetic Exchanges: 2 bread 4¾ very lean meat ½ vegetable ½ fat R E D U C E D PR O TE I N / FAT/ S AT U R ATE D FAT/ C H O L E S T E R O L : Use only 1 pound of chicken legs and increase the water to 2¼ cups. Cook in a 4-quart pot. After the rice has cooked 10 minutes stir in 2 cups sliced yellow squash. Simmer 10–15 minutes longer. Makes 4 servings. Diabetic Exchanges: 3¼ bread 2¼ very lean meat 1 vegetable ½ fat M E N U S U G G E S T I O N S : Bourbon Street Vegetable Soup page 46 Southern-Style Collards and Kale page 229 Sliced Cucumber Salad page 283 Fresh Fruit Salad page 344

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8 7 E n t r é e s low GI H I G H : protein cholesterol magnesium phosphorus potassium LOW : fiber sodium calcium Barbecu e Chicke n Serve this chicken warm or cold. Because I prefer dark meat I use only thighs and legs. The baking time is for small pieces if you are using large pieces you may have to bake them a little longer. If you are using breasts you might need to bake them a little less. You can also serve this sauce with other meats or fish. 2 pounds chicken pieces Salt to taste ¹⁄ ³ cup chopped onion ¼ cup water 3 tablespoons ketchup 1 tablespoon tomato paste 1 tablespoon molasses 1 tablespoon cider vinegar 1 teaspoon steak sauce 1 teaspoon Worcestershire sauce 1 clove garlic minced 1 Remove skin from the chicken rinse and pat dry . Season with salt if using. 2 Preheat oven to 350°F. 3 In a small saucepan combine the onion water ketchup tomato paste molasses vinegar steak sauce Worcestershire sauce and garlic. Bring to a boil over medium-high heat. Reduce heat and simmer uncovered 5 minutes stirring occasionally set aside. 4 Place chicken in the baking dish and brush top with barbecue sauce from step 2. Bake 20 minutes turn the chicken and brush second side with the barbecue sauce bake 10 minutes longer. Brush the chicken pieces with the barbecue sauce again and bake 5 to 10 minutes longer or until chicken is no longer pink in the center.

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8 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E SE R V E S : 4 Diabetic Exchanges: ½ other carbohydrate 4¾ very lean meat ½ vegetable ¼ fat R E D U C E D S AT U R ATE D F AT/ C H O L E S T E R O L : Use only white meat. Diabetic Exchanges: ½ other carbohydrate 5 very lean meat ½ vegetable ½ fat R E D U C E D S O D I U M : Use low-sodium steak sauce ketchup and tomato paste. Diabetic Exchanges: ½ other carbohydrate 4¾ very lean meat ½ vegetable ½ fat M E N U S U G G E S T I O N S : Arugula and Cucumber with Parmesan Dressing page 277 Spaghetti Squash with Mixed Vegetables page 245 Poached Plums page 340

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low GI H I G H : protein cholesterol phosphorus LOW : carbohydrate fiber calcium sodium 8 9 E n t r é e s Chicke n Gai Yang To Cure Diabetes Naturally Click Here I first tasted this at Teachers once my favorite local restaurant. Teachers is gone but I can order it from my now favorite Vietnamese restaurant Saigon Grill. I’m not sure the soy sauce and sesame oil are authentic ingredients but they taste good. 2 pounds chicken pieces Salt to taste 3 tablespoons chopped cilantro leaves fresh coriander 2 tablespoons fresh lime juice 1 teaspoon soy sauce 3 cloves garlic minced 1 teaspoon sesame oil ¹⁄8 teaspoon red pepper flakes 1 Preheat broiler. 2 Remove skin from the chicken rinse and pat dry . Season with salt if using. 3 In a medium bowl combine cilantro lime juice soy sauce garlic sesame oil and pepper flakes. Add chicken and let stand 10 minutes or longer in the refrigerator turning once. 4 Place the chicken pieces on a broiler tray . Brush with marinade. Broil 4 to 5 minutes per side or until chicken is browned. Brush other side of chicken with marinade and broil 4 to 5 minutes longer or until chicken is browned and cooked through. SE R V E S : 4 Diabetic Exchanges: 4¾ very lean meat 1 fat R E D U C E D F AT/ S AT U R ATE D F AT/ C H O L E S T E R O L : Omit the sesame oil use only white meat. Diabetic Exchanges: 5 very lean meat ¼ fat R E D U C E D S O D I U M : Use low-sodium soy sauce. Diabetic Exchanges: 4¾ very lean meat 1 fat M E N U S U G G E S T I O N S : Sliced Cucumber Salad page 283 Vegetable Fried Rice page 260 Mung Bean Sprouts with Scallions page 206 Fresh Strawberries

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low GI H I G H : protein cholesterol magnesium potassium phosphorus LOW : saturated fat 9 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E Chicke n with Fenne l and Almonds Fennel has a bulb which is the part you will cook that resembles a potbellied celery with thick stalks and feathery fronds that resemble dill. The flavor is similar to a mild licorice. If you do not like licorice you can substitute celery for the fennel. 1¼ pounds skinless and boneless chicken breast 2 medium breasts ¼ teaspoon ground black pepper Salt to taste 3 tablespoons sliced almonds 1 tablespoon olive oil divided 3 cups sliced fennel 2 cloves garlic minced 2 tablespoons fresh lemon juice 1 tablespoon Dijon mustard ¼ cup chopped fresh parsley 2 tablespoons chopped fennel fronds 1 Cut the chicken into ½-inch-wide strips. Sprinkle with pepper and salt if using set aside. 2 In a large nonstick skillet toast the almonds over medium heat until browned about 2 to 3 minutes. Remove from skillet and set aside. 3 In the skillet heat 2 teaspoons of the oil over medium-high heat. Add the sliced fennel and cook stirring until slightly softened and browned in places about 3 to 4 minutes. Remove from skillet set aside. 4 Add the remaining 1 teaspoon olive oil to the skillet. Add the chicken and garlic cook stir- ring until chicken is browned on the outside and no longer pink in the center about 4 minutes. Add the lemon juice and mustard to the skillet and cook stirring until the chicken is coated. 5 Add the sliced fennel parsley and fennel fronds to the chicken in the skillet cook stirring until warmed about 1 minute. Sprinkle with the toasted almonds.

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9 1 E n t r é e s SE R V E S : 4 Diabetic Exchanges: 4¾ very lean meat ¾ vegetable 1¼ fat R E D U C E D F AT/ S AT U R ATE D F AT/P R O T E I N / C H O L E S T E R O L : Use only ¾ pound chicken breast and increase the fennel to 5 cups. Diabetic Exchanges: 3 very lean meat 1½ vegetable 1¼ fat M E N U S U G G E S T I O N S : Lentil Kale Soup page 61 Sautéed Zucchini with Tomatoes and Raisins page 239 Romaine Lettuce Salad Sliced Fresh Cantaloupe low GI H I G H : protein cholesterol magnesium phosphorus potassium sodium fiber iron LOW : saturated fat cholesterol Chicke n with Mung Bean S p rout s Look for black bean sauce in the Asian section of your local supermarket. It’s a thick and salty sauce—a little bit goes a long long way . Serve this dish over brown or white rice. ²⁄ ³ cup chicken or vegetable broth 1½ tablespoons soy sauce 1 tablespoon mirin rice wine or dry sherry 1½ tablespoons cornstarch 2 teaspoons black bean sauce About 1 pound skinless and boneless chicken breasts 2 breasts 1 tablespoon vegetable oil ½ cup 2-inch scallion pieces white and green parts 2 large cloves garlic minced 8 cups mung bean sprouts 1 In a small bowl stir together the broth soy sauce mirin cornstarch and black bean sauce. 2 Cut the chicken into strips ¼-inch wide by 3-inches long. 3 In a large nonstick skillet heat the oil over high heat. Add the scallion and garlic and cook stirring about 10 seconds. Add the chicken cook stirring until chicken is cooked through about 4 minutes. continued

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9 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E 4 Add the sprouts and cook stirring 1 to 2 minutes until wilted. 5 Add the sauce and cook stirring until thickened about 1 to 2 minutes longer. SE R V E S : 4 Diabetic Exchanges: ¼ bread 4½ lean meat 2¾ vegetable 1¼ fat R E D U C E D S AT U R ATE D FAT/PR O TEI N / C H O L ES T E R O L : Substitute 1 cake of firm tofu cut into strips for the chicken cook until sprouts are cooked through and tofu is heated about 2 minutes. Diabetic Exchanges: ¼ bread 1½ very lean meat 2¾ vegetable 1½ fat R E D U C E D S O D I U M : Use reduced-sodium broth and soy sauce reduce black bean sauce to 1 teaspoon. Diabetic Exchanges: ¼ bread 4 protein 2¾ vegetable 1 fat M E N U S U G G E S T I O N S : Chinese Vegetable Soup Steamed Brown Rice Stir-Fried Bok Choy page 207 Mandarin Orange Wedges

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9 3 E n t r é e s low GI H I G H : protein cholesterol phosphorus potassium LOW : saturated fat carbohydrate fiber calcium sodium Chicke n with Roas ted Re d Pep p e r – Garlic Sauce To Get Best Natural Diabetes Treatment Click Here Homemade roasted red peppers are much sweeter than the ones you buy in a jar although you can use the jarred ones in recipes when you’re in a pinch. See page 27 for how to “roast” pep- pers. You can use this method with only one or as many as peppers as can comfortably fit on a pan that fits under your broiler. You can also roast any color pepper you like. If you don’t have a Shake on hand you can use seasoned salt instead or Mrs. Dash. ²⁄ ³ cup roasted red pepper 2 medium red peppers roasted ²⁄ ³ cup chicken or vegetable broth or water ½ teaspoon sugar ¼ teaspoon dried oregano 2 cloves garlic minced 1 pound skinless and boneless chicken breast Cajun or Mexican Shake see pages 70–71 or salt to taste 2 teaspoons olive oil 1 Place the roasted pepper in a blender with the broth sugar oregano and garlic. Cover and blend until smooth set aside. 2 Place the chicken breasts between 2 pieces of wax paper. Using a meat pounder or other heavy object pound the meat until ¼-inch thick all over. Season with Cajun or Mexican Shake salt or other seasoning. 3 In a large nonstick skillet heat the oil over medium-high heat. Add as much of the chicken as will fit comfortably in the pan if necessary cook in 2 batches as you want the chicken to be sautéed not steamed and cook 2 to 3 minutes or until browned on bottom. Turn the chicken and cook 2 to 3 minutes longer or until cooked through. Remove to serving platter. 4 Add the red pepper sauce to the skillet cook stirring up the browned bits from the bottom of the pan. Heat about 1 minute or until sauce is warmed. Serve chicken with sauce.

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9 3 E n t r é e s continued

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9 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E SE R V E S : 4 Diabetic Exchanges: 3¾ very lean meat ¼ vegetable ½ fat R E D U C E D S AT U R ATE D F AT/PR O T E I N / C H O L E S T E R O L : Cook only ½ pound chicken breast but the entire red pepper sauce recipe. Cut the chicken into strips and add 2 cups cooked whole wheat pasta or 4 cups cooked spaghetti squash and the chicken to the skillet with the sauce. Cook stirring until heated through about 1 minute. Diabetic Exchanges with pasta: ¼ bread 2 very lean meat ¼ vegetable ½ fat Diabetic Exchanges with spaghetti squash: 2 very lean meat 2¼ vegetable ½ fat R E D U C E D S O D I U M : Use salt-free Shake homemade roasted red pepper and low-sodium broth. Diabetic Exchanges: 3¾ very lean meat ¾ vegetable ½ fat M E N U S U G G E S T I O N S : Crudities with Cucumber Feta Dip page 24 Broth Sautéed Summer Squash Woodland Mushrooms with Wheat Berries page 264 Fresh Apricots

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low GI H I G H : protein cholesterol magnesium phosphorus potassium LOW : saturated fat fiber calcium sodium 9 5 E n t r é e s Mexica n Chicken with Orange and Toma to Sauce This odd combination of ingredients makes a fresh and delicious sauce. For a little extra zip increase the ground red pepper or add some minced jalapeño peppers you can also season the chicken cutlets with Mexican Shake before cooking them. 1 pound skinless and boneless chicken breast Salt to taste or Mexican Shake page 70 2 teaspoons vegetable oil 1½ cups chopped tomatoes ¾ cup chopped orange segments 1½ tablespoons chopped cilantro leaves fresh coriander ¾ teaspoon ground cumin ¹⁄8 teaspoon ground red pepper 1 Place the chicken breasts between 2 pieces of wax paper. Using a meat pounder or other heavy object pound the meat until ¼-inch thick all over. Season with salt or Mexican Shake if using. 2 In a large nonstick skillet heat the oil over medium-high heat. Add as much of the chicken as will fit comfortably into the pan if necessary cook in 2 batches—you want the chicken to be sautéed not steamed and cook 2 to 3 minutes or until browned on bottom. Turn the chicken and cook 2 to 3 minutes longer or until cooked through. Remove to serving platter. 3 Add the tomatoes orange cilantro cumin and pepper to the skillet. Cook stirring until tomatoes are slightly softened about 2 minutes. Serve chicken with sauce. SE R V E S : 4 Diabetic Exchanges: 3¾ very lean meat ¼ fruit ¾ vegetable ½ fat R E D U C E D C A R B O H Y D R ATE : Omit the orange and increase the chopped tomatoes to 2 cups. Diabetic Exchanges: 3¾ very lean meat ¾ vegetable ½ fat ME N U SUGGES T I O N S : Baked Tortilla Chips Tomato Salsa page 25 Lentil Purée page 270 Iceberg Lettuce Salad Strawberry-Mango Sorbet page 334

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low GI H I G H : protein carbohydrate cholesterol magnesium phosphorus potassium LOW : saturated fat calcium sodium cholesterol 9 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E Sautée d Chicken Breas t s with Wil d Ric e and Mus h rooms If it is not cranberry season and you can’t find frozen cranberries you can substitute dried cranberries or chopped dried apricots but the carbohydrate count will be higher. If you don’t have wild rice you can use brown rice. 1 tablespoon vegetable oil divided 1 pound skinless and boneless chicken breast cut into ½-inch strips 1 large breast 2 tablespoons minced shallots 3 cups coarsely chopped mushrooms 2 cups cooked wild rice ¹⁄ ³ cup chopped cranberries ¼ cup chopped fresh parsley ¼ teaspoon ground black pepper Salt to taste 1 In a large nonstick skillet heat 2 teaspoons of the oil over high heat. Add the chicken strips and shallots cook stirring until cooked through about 3 to 4 minutes remove from skillet. 2 Add the remaining 1 teaspoon of oil to the skillet. Add the mushrooms and cook stirring until softened about 2 minutes. 3 Stir in the rice cranberries parsley pepper and salt. Return chicken strips to skillet cook stirring until the chicken and rice are heated through. SE R V E S : 4 Diabetic Exchanges: 1½ bread 3¾ protein 1 vegetable ¾ fat R E D U C E D PR O T E I N : Omit the chicken add 2 cups seitan when you stir in the rice. Diabetic Exchanges: 1¾ bread 1 lean meat 1 vegetable ¾ fat M E N U SUGGES T I O N S : Shredded Kohlrabi and Jicama Slaw page 296 Sautéed Fennel Fresh Cherries

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low GI H I G H : protein cholesterol magnesium phosphorus potassium LOW : saturated fat fiber calcium sodium 9 7 E n t r é e s Sautée d Chicken Breas t s with Orange Mu s tard Sauce If you keep a few boneless chicken breasts in your freezer you will have the ingredients on hand for this easy-to-prepare recipe—making it ideal for a delicious last-minute dinner. 3 tablespoons white wine or vegetable broth 1½ tablespoons honey mustard 1½ tablespoons orange juice concentrate undiluted 1½ teaspoons minced ginger or ¼ teaspoon ground ginger ¼ teaspoon ground black pepper 2 teaspoons olive oil 1 pound skinless and boneless chicken breast cut into ½-inch strips 1 large breast 2 cloves garlic minced Salt to taste 1 In a small bowl combine the wine mustard orange juice concentrate ginger and pepper set aside. 2 In a large nonstick skillet heat the oil over high heat. Add only enough of the chicken strips to cook in a single layer to the skillet cooking in batches if necessary add garlic and cook until browned on each side about 4 to 5 minutes altogether. Remove from skillet to serving plate. Cook remaining chicken strips if they did not all fit into the skillet add to serving plate. 3 Deglaze the pan using the mustard-orange mixture scraping up all the browned bits in the pan. Cook stirring about 30 seconds or until the sauce is bubbly all over. Pour over chicken. SE R V E S : 4 Diabetic Exchanges: ¼ other carbohydrate 3¾ very lean meat ¼ fruit ¾ fat R E D U C E D S AT U R ATE D F AT/PR O T E I N / C H O L E S T E R O L : Use only ½ pound of chicken. Increase oil to 1 tablespoon. Julienne 3 cups of one or any combination of the following: parsnip carrot sweet potato butternut squash. In a large skillet heat 2 teaspoons of the oil. Add the continued

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9 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E vegetables and cook stirring until they are cooked to desired texture about 5 to 8 minutes remove from skillet. Heat the remaining 1 teaspoon oil. Cook chicken and garlic as directed above. Deglaze pan with sauce. Return vegetables and chicken to pan and stir until coated with sauce. Season with salt if using. Diabetic Exchanges parsnip: ¾ bread ¼ other carbohydrate 2 very lean meat ¼ fruit ¾ fat Diabetic Exchanges carrot: ¼ other carbohydrate 2 very lean meat 2 vegetable ¼ fruit ¾ fat Diabetic Exchanges sweet potato: 1¼ bread ¼ other carbohydrate 2 very lean meat ¼ fruit ¾ fat Diabetic Exchanges butternut squash: ¼ other carbohydrate 2 very lean meat 2 vegetable ¼ fruit ¾ fat M E N U S U G G E S T I O N S : Arugula and Cucumber with Parmesan Dressing page 277 Quinoa with Sesame Seeds Fresh Blueberries

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9 9 E n t r é e s low GI H I G H : protein cholesterol magnesium phosphorus potassium LOW : saturated fat fiber calcium sodium Chicke n Breas t s with Grapefruit Sauce There was a time when grapefruits were so sour your mouth would water and your face would scrunch just thinking of them. Now the growers are so successful at growing sweet grapefruits you have to add lemon to the grapefruit juice to give this recipe the tartness I was looking for. ½ cup grapefruit juice 2 tablespoons fresh lemon juice 1 teaspoon grapefruit rind ½ teaspoon ground cardamom ¼ teaspoon ground black pepper 1 pound skinless and boneless chicken breast cut into ½-inch strips 1 large breast 1 tablespoon olive oil 2 cloves garlic minced 2 tablespoons water Salt to taste 1 In a medium bowl combine the grapefruit and lemon juices grapefuit rind cardamom and pepper. Add the chicken and let stand 20 minutes or longer in the refrigerator. 2 In a large nonstick skillet heat the oil over high heat. Add the chicken strips and garlic cook until browned on each side about 4 to 5 minutes altogether remove from skillet to serving plate. 3 Deglaze the pan using the grapefruit mixture and water scraping up all the browned bits in the pan. Cook stirring about 30 seconds or until the sauce is bubbly all over. Stir in salt if using. Pour over chicken. SE R V E S : 4 Diabetic Exchanges: 3¾ very lean meat ¼ fruit ¾ fat R E D U C E D S AT U R ATE D F AT/ PR O T E I N / C H O L E S T E R O L : Use only ½ pound of chicken. Julienne 2 cups of snowpeas ½ cup of carrot and ½ cup jicama. In a large skillet heat 2 teaspoons of the continued

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1 0 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E oil. Add the vegetables and cook stirring until they are cooked to desired texture about 3 to 4 minutes remove from skillet. Heat the remaining 1 teaspoon oil and cook chicken and garlic as directed above remove from pan. Deglaze pan with sauce. Season with salt if using. SE R V E S : 4 Diabetic Exchanges: ¼ bread 2 very lean meat ¼ fruit ½ vegetable ¾ fat M E N U S U G G E S T I O N S : Watercress and Pear Salad with Walnuts page 276 Baked Sweet Potato Steamed Cauliflower Florets Ruby Poached Pears page 339 low GI H I G H : protein cholesterol magnesium phosphorus potassium LOW : saturated fat carbohydrate fiber calcium sodium Grille d Chicke n Breas t with Mu s tard Dill Sauce To Get Rid Of Diabetes Permanently Click Here This is a very basic grilled chicken recipe. It makes an excellent sandwich filler or salad topper. The sauce is also a suitable dip for crudités. If you do not have a grill heat a little oil in a non- stick skillet and cook the chicken on top of the stove. Don’t broil it or it will be dry. 1 pound chicken cutlets breast 1 tablespoon olive oil 2 cloves garlic minced ½ teaspoon paprika ¼ teaspoon ground pepper Salt to taste For the sauce 2 ⁄3 cup 2 tablespoons snipped fresh dill 1 tablespoon Dijon mustard 1 teaspoon prepared white horseradish ¼ teaspoon Tabasco ¹⁄8 teaspoon Worcestershire sauce ½ cup plain yogurt

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1 0 1 E n t r é e s 1 Place each chicken cutlet between 2 pieces of wax paper and using a heavy weight such as a meat pounder or the bottom of a skillet pound until ¼-inch thick. Remove from the wax paper. 2 In a small bowl combine the olive oil garlic paprika and pepper. Lightly brush the top of each cutlet with some of this mixture. Sprinkle with salt if using. Stack the cutlets one on top of the other and let stand 20 minutes or longer in the refrigerator. 3 Preheat grill. Cook the chicken cutlets 2 to 3 minutes per side or until cooked through and no longer pink in the middle. 4 For the sauce: in a small bowl stir together the dill mustard horseradish Tabasco and Worcestershire sauce fold in the yogurt. Serve each chicken breast topped with a quarter of the sauce. SE R V E S : 4 Diabetic Exchanges: 3¾ very lean meat 1 fat R E D U C E D F AT : Reduce oil to 2 teaspoons use nonfat yogurt. Diabetic Exchanges: 3¾ very lean meat ½ fat M E N U S U G G E S T I O N S : V-8 Juice Sliced Cucumber Salad page 283 Garlic Sautéed Spinach Post-Halloween Chocolate Pudding page 324

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low GI H I G H : protein cholesterol phosphorus sodium calcium iron magnesium LOW : fat saturated fat carbohydrate fiber calcium cholesterol 1 0 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E Chicke n Yaki tori This chicken dish is popular even with people who don’t usually eat Japanese food and the best part is that it’s easy to prepare at home. 1 pound skinless and boneless chicken breast 2 tablespoons soy sauce 1 tablespoon mirin or dry sherry 2 teaspoons minced ginger 1 teaspoon vegetable oil 1 teaspoon sugar 2 cloves garlic minced 1 Cut the chicken into 1-inch cubes. 2 In a large bowl stir together the soy sauce mirin ginger oil sugar and garlic. Add the chicken and let stand 20 minutes or longer in the refrigerator. 3 Preheat broiler. String the chicken on eight 6-inch skewers. Cook 2 to 3 minutes or until chicken is browned. Brush with any remaining marinade and cook on second side until cooked through. SE R V E S : 4 Diabetic Exchanges: 4 very lean meat ¼ fat R E D U C E D PR O T E I N : Substitute a 15-ounce cake of firm tofu cut into cubes for the chicken. Diabetic Exchanges: ½ bread 2¼ lean meat ¼ fat R E D U C E D S O D I U M : Use low-sodium soy sauce. Diabetic Exchanges: ¼ bread 3½ very lean meat ¼ fat M E N U S U G G E S T I O N S : Miso Soup Sesame Snow Pea Salad page 292 Brown or Converted Long Grain White Rice Fresh Peach Slices

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low GI H I G H : protein cholesterol magnesium phosphorus potassium LOW : saturated fat fiber calcium sodium 1 0 3 E n t r é e s Grille d Chicke n Ke ba bs with Le m o n T h y m e and Rosemary The vegetables take longer to grill than the chicken so I string them on separate skewers. I serve one vegetable skewer and one chicken skewer to each person. These kebabs are just as good served cold. When I use wooden skewers for this recipe I soak them in water at least one hour to prevent them from burning. But don’t worry if they do char it won’t affect the food. 1 pound skinless and boneless chicken breast 1½ tablespoons fresh lemon juice 1 tablespoon olive oil 1 teaspoon Dijon mustard 2 cloves garlic minced ½ teaspoon finely chopped fresh rosemary or ¼ teaspoon dried rosemary ¼ teaspoon chopped fresh thyme leaves or ¹⁄8 teaspoon dried thyme ¹⁄8 teaspoon ground black pepper 1 cup red and/or green bell pepper cubes 1-inch pieces 1 medium onion cut into 8 wedges Salt to taste 1 Cut the chicken breast into 1-inch cubes. 2 In a large bowl combine the lemon juice olive oil mustard garlic rosemary thyme and pepper. Add chicken and vegetables toss until coated. Sprinkle with salt if using and let stand 20 minutes or longer in the refrigerator. String the chicken pieces on four 6-inch or 8-inch skewers and the vegetables on four 8-inch skewers. 3 Preheat grill or broiler. Line a pan with foil and grease with oil. Place the vegetable skew- ers in the pan and cook 4 minutes. Turn the vegetable kebabs and add the chicken kebabs to the pan. Cook the chicken 2 to 3 minutes per side or until cooked through and no longer pink in the middle don’t turn the vegetable kebabs when you turn the chicken. continued

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1 0 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E SE R V E S : 4 Diabetic Exchanges: 3¾ very lean meat ¾ vegetable ¾ fat R E D U C E D PR O T E I N : Use only half the chicken increase red peppers to 2 cups and add 2 cups sliced zucchini. Diabetic Exchanges: 2 very lean meat 1 vegetable ¾ fat M E N U S U G G E S T I O N S : Mango Gazpacho page 66 Bulgur with Basil and Sun-Dried Tomatoes page 255 Ginger Bread Pudding page 326

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1 0 5 E n t r é e s low GI H I G H : protein carbohydrate cholesterol magnesium phosphorus potassium fiber LOW : fat saturated fat fiber sodium Chicke n en B r oche tte with Orange Marmalad e and Sherry Marinad e Try to find metal skewers that are square instead of round—the chicken and vegetables will stay in place better. Don’t make the mistake of turning the cooked brochettes with your unprotected hands—the metal skewers get HOT Use potholders no matter how clumsy they may feel. 1¼ pounds skinless and boneless chicken breast 1 medium mild onion about 10 ounces such as Vidalia or Wala Wala ¹⁄ ³ cup sweet orange marmalade divided 1 tablespoon dry sherry divided 1 teaspoon Dijon mustard ¾ teaspoon low sodium soy sauce divided 1 clove garlic minced ¼ teaspoon ground ginger Salt and pepper to taste 1 Cut the chicken and onion into 1½-inch chunks. 2 In a large bowl stir together ¼ cup of the marmalade 2 teaspoons of the sherry the mus- tard ½ teaspoon of the soy sauce garlic and ginger. Add the chicken and toss with the mari- nade. Add the onion and toss to coat. Let stand at least 20 minutes or longer in the refrigerator. 3 Heat grill or broiler. 4 String the onion and chicken pieces alternately onto four 12-inch skewers brush with the marinade sprinkle with salt and pepper if desired. Place the skewers on the grill or across the top edges of a 9-by-13-inch baking pan lined with foil. Cook the chicken 4 inches from the heat 4 minutes per side until the chicken is cooked through. continued

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1 0 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E 5 While the chicken is cooking in a small bowl combine the remaining orange marmalade 1 tablespoon plus 1 teaspoon 1 teaspoon sherry and ¼ teaspoon soy sauce. Microwave on high for 30 seconds or until the marmalade has melted. Using a clean basting brush brush the cooked brochettes with the heated glaze. If you do not have a microwave just combine the glaze in a small saucepan and bring to a boil over high heat. SE R V E S : 4 1 skewer per person Diabetic Exchanges: 1 other carbohydrate 4¾ very lean meat 1 vegetable R E D U C E D PR O T E I N / S O D I U M : Use only ¾ pound chicken breast omit soy sauce. Prepare recipe as written. Add peeled sweet potato 12 ounces cut into pieces and 1 large green bell pepper 10 ounces cut into pieces to the marinade with the chicken and onion. String the vegetables alternately on skewers with the chicken pieces. Cook as directed above. Diabetic Exchanges: 1 bread 1 other carbohydrate 2¾ very lean meat 2 vegetable M E N U S U G G E S T I O N S : Green Bean and Red Onion Salad page 287 Wheat Berries with Scal- lions Sugar Snaps with Carrots page 247 Fresh Rasberries

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1 0 7 E n t r é e s low GI H I G H : protein cholesterol calcium magnesium phosphorus potassium sodium LOW : fiber saturated fat Stuffed Chicke n Breas t s with Spinac h and F e ta Chees e Presentation of this dish is quite lovely the pinwheel of chicken and spinach slices arranged on a platter looks very impressive. Don’t forget to spoon the cooking liquid over the slices. 2 teaspoons olive oil 1 tablespoon minced shallot 1 package frozen chopped spinach thawed and drained ½ cup crumbled feta cheese 2 tablespoons plain dry bread crumbs ½ teaspoon dried oregano ¹⁄8 teaspoon dried thyme ¹⁄8 teaspoon ground pepper Salt to taste 1¼ pounds boneless and skinless chicken breast 2 whole breasts halved Paprika to taste 2 tablespoons water 2 tablespoons white wine 1 Preheat oven to 350°F. 2 In a medium nonstick skillet heat the oil over medium-high heat. Add the shallot and cook stirring until translucent about 30 seconds. Remove from heat. Stir in the spinach feta bread crumbs oregano thyme pepper and salt. 3 Pound the chicken breasts between 2 pieces of wax paper until ¼-inch thick. Remove wax paper. Place ¼ of the spinach mixture on each chicken breast. Spread to within ¼-inch of the edge of the breast. Roll starting at the pointy bottom. Fasten with toothpicks. 4 Place the breasts in a 9-inch-square baking pan. Lightly sprinkle paprika over the rolls. Pour the water and wine into the baking pan. Cover with aluminum foil and bake 25 to 30 min- utes or until cooked through. continued

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1 0 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E 5 Cut the rolled chicken breasts crosswise into ½-inch slices. Arrange on serving platter pouring the cooking liquid over the sliced rolls. SE R V E S : 4 Diabetic Exchanges: ¼ bread 4¾ very lean protein ½ lean meat ½ vegetable 1¼ fat R E D U C E D S O D I U M : Omit the feta cheese. Diabetic Exchanges: ¼ bread 4¾ very lean meat ½ vegetable ½ fat M E N U S U G G E S T I O N S : Snap Pea Soup with Rosemary page 55 String Bean and Tomato Salad with Black Olives page 286 Steamed Asparagus Peach and Blueberry Crispy page 336

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1 0 9 E n t r é e s med. GI H I G H : saturated fat protein cholesterol magnesium phosphorus potassium LOW : sodium Chicke n P ot Pi e This is a great thing to do with leftover chicken. It’s homey and filling and much better and healthier than the pies you find in the freezer case of your supermarket. For a lower GI omit the crust and serve this as a stew. ¹⁄ ³ cup plus 1½ tablespoons all-purpose flour divided Salt to taste 2 tablespoons butter or margarine 2 teaspoons water 2 teaspoons vegetable oil 1 cup coarsely chopped celery 1 cup sliced mushrooms ½ cup chopped onion ½ cup chopped zucchini ½ cup chopped carrot 1 clove garlic minced 1 cup chicken broth 2 cups cubed cooked chicken ¼ cup fresh or frozen peas ¼ cup chopped fresh parsley 2 tablespoons snipped fresh dill ¹⁄8 teaspoon ground black pepper 1 Preheat oven to 375°F. 2 In a medium bowl mix together ¹⁄ ³ cup of the flour and salt if using. Using a pastry cutter or two sharp knives cut the butter into the flour until mixture resembles coarse cornmeal. Sprinkle the water over the surface of the flour and stir until mixture forms a ball. Cover and chill 20 minutes. continued

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1 1 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E 3 In a large nonstick skillet heat the oil over medium-high heat. Add the celery mushrooms onion zucchini carrot and garlic cook stirring until vegetables are slightly softened about 3 minutes. Stir in the remaining 1½ tablespoons flour until absorbed. Stir in the broth cook stirring until mixture has thickened. 4 Stir in the chicken peas parsley dill pepper and additional salt if using. Spoon into a 1½- quart baking dish a casserole or soufflé dish works well. 5 Roll the dough out between two pieces of wax paper until 1-inch larger than the circum- ference of the baking dish. Lift carefully and place over chicken mixture. Prick with a fork to vent. Bake 40 minutes or until the crust is golden and the filling is heated through. SE R V E S : 4 Diabetic Exchanges: ¾ bread 3 very lean meat 1½ vegetable 2 fat L O W GI R E D U C E D C A R B O H Y D R ATE : Omit crust. Diabetic Exchanges: 2 very lean meat 1 vegetable 1 fat R E D U C E D PR O T E I N : Use only 1 cup cubed chicken increase mushrooms to 2 cups sliced mush- rooms when you sauté the onion increase zucchini to 1 cup and peas to ½ cup. Diabetic Exchanges: ¾ bread 1½ very lean meat 2 vegetable 2 fat R E D U C E D S O D I U M : Use low-sodium broth fresh peas cooked in unsalted water and unsalted butter. Diabetic Exchanges: ¾ bread 3 very lean meat 1½ vegetable 1¾ fat M E N U S U G G E S T I O N S : Chicken Broth page 43 Israeli Salad page 285 Pecan Baked Apples page 341

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1 1 1 E n t r é e s low GI H I G H : carbohydrate magnesium potassium LOW : cholesterol saturated fat Turke y Faj i tas To Kill Diabetes Forever Click Here These make a great last-minute meal. They do not take long to make. You can prepare the filling in advance and just reheat when you are ready and you can use anything you have on hand. Of course chicken is just as good as turkey—or you could substitute shrimp or tofu for the poultry and use julienned zucchini or yellow squash instead of or in addition to the peppers and onions. ½ pound turkey cutlets 1 tablespoon vegetable oil divided 1 tablespoon lime juice 1 tablespoon chopped cilantro leaves fresh coriander 1½ teaspoons chili powder ½ teaspoon oregano ½ teaspoon ground cumin 2 large cloves garlic minced Salt to taste 1 cup julienned red bell pepper 1 cup julienned yellow bell pepper 1 cup sliced onion 4 7-inch flour tortillas ¼ cup salsa homemade page 25 or store-bought 1 Cut the turkey into ¼-inch-thick strips place in a medium bowl. 2 In another medium bowl stir together 2 teaspoons of the oil the lime juice cilantro chili powder oregano cumin garlic and salt. Remove 2 teaspoons of the chili mixture and add to the bowl with the turkey toss. Add the vegetables to the remaining chili mixture in the bowl and toss to coat let marinate 15 minutes or longer in the refrigerator. 3 In a large nonstick skillet heat the remaining 1 teaspoon oil over medium-high heat. Cook the turkey 4 minutes stirring constantly until no longer pink in the center remove from pan. Add the vegetables and cook stirring until slightly softened about 3 minutes or to desired doneness.

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1 1 1 E n t r é e s continued

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1 1 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E 4 Warm the tortillas on a grill or in an oven or microwave oven. Place a quarter of the turkey in the center of each tortilla top with a quarter of the vegetables then with 1 tablespoon salsa. Fold one side over the vegetables then roll to form a tube. SE R V E S : 4 Diabetic Exchanges: 1¾ bread 1¾ very lean meat 1½ vegetable 1½ fat R E D U C E D S AT U R ATE D F AT/PR O T E I N / C H O L E S T E R O L : Use 6 ounces baked tofu you can use barbecue- or Mexican-flavored if you like instead of the turkey cut into long strips. Diabetic Exchanges:1¾ bread ½ lean meat 1½ vegetable 1¼ fat R E D U C E D C A R B O H Y D R ATE : Omit the tortilla and serve as stir-fry. SE R V E S : 2 Diabetic Exchanges: 4 very lean meat 2¾ vegetable 1½ fat M E N U S U G G E S T I O N S : Mango Gazpacho page 66 Chopped Parsley Salad page 280 Mojito Grapefruit Pear Salad page 343

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1 1 3 E n t r é e s low GI H I G H : protein cholesterol magnesium phosphorus potassium carbohydrate fiber LOW : saturated fat cholesterol sodium Turke y Picadillo I used to make picadillo with ground beef but found that turkey is just as good and better for you. The reduced-protein variation doesn’t use any turkey at all but substitutes cooked bulgur—a good choice for any vegetarians in the household too. 1 pound ground turkey 1 cup chopped onion ½ cup finely chopped green bell pepper 3 cloves garlic minced ¼ teaspoon dried oregano ¹⁄8 teaspoon ground cloves or more to taste 3 cups chopped tomatoes ½ cup water ¼ cup tomato paste 15 small pimiento-stuffed olives sliced ¼ cup raisins ¹⁄8 teaspoon ground red pepper 2 teaspoons distilled white vinegar Salt to taste 1 In a large nonstick skillet cook the turkey with the onion green pepper and garlic over medium-high heat until the turkey is no longer pink about 6 minutes. Stir in the oregano and cloves. 2 Stir in the tomatoes water tomato paste olives raisins and ground red pepper. 3 Cook stirring occasionally for 15 minutes. Stir in the vinegar and salt if using and cook until heated through. SE R V E S : 4 continued

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1 1 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E Diabetic Exchanges: 2¾ lean meat ½ fruit 2¾ vegetable ½ fat R E D U C E D S O D I U M : Omit the olives and use low-sodium tomato paste. Diabetic Exchanges: 2¾ lean meat ½ fruit 2¾ vegetable ¼ fat R E D U C E D PR O T E I N : In 2 teaspoons of olive oil over medium-high heat sauté the onion green pepper and garlic until slightly softened about 2 minutes. Cook according to recipe until the tomato sauce has thickened about 10 minutes. Add 1½ cups cooked bulgur to the sauce and cook stirring until heated through about 3 minutes. Diabetic Exchanges: ¾ bread ½ fruit 2¾ vegetable ¾ fat M E N U S U G G E S T I O N S : Brown Rice with Scallion Roasted Red Pepper and Zucchini Salad page 288 Fresh Kiwi Slices

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1 1 5 E n t r é e s low GI HI G H : protein fiber cholesterol iron phosphorus potassium sodium magnesium carbohydrate LOW : sodium saturated fat cholesterol Twenty - Minut e Turke y Black Be a n Chili Who says diabetics don’t know how to party This chili is easy quick and divine If you don’t have espresso powder you can use plain instant coffee—or just skip it entirely. You can use pinto beans or kidney beans instead of the black beans—or no beans at all. Serve this with chopped onions or sliced scallions yogurt or sour cream and/or shredded Cheddar cheese— or with nothing at all 1¼ pounds ground turkey 1 cup chopped onion 2 cloves garlic minced 3 tablespoons mild chili powder l teaspoon ground cumin ½ teaspoon dried oregano 1½ cups cooked black beans from dried or canned drained ¾ cup water One 8-ounce can tomato sauce One 4- to 5-ounce can chopped chilies including canning liquid 2 tablespoons tomato paste 1 bay leaf ½ teaspoon sugar ¼ teaspoon instant espresso or coffee decaffeinated if desired Salt to taste 1 In a large nonstick skillet cook the turkey onion and garlic over medium-high heat crum- bling the turkey until it is no longer pink about 7 minutes. 2 Stir in the chili powder cumin and oregano. Stir in the beans water tomato sauce chilies tomato paste bay leaf sugar espresso and salt if using. continued

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1 1 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E 3 Cook stirring occasionally until the mixture has thickened about 10 minutes discard bay leaf before serving. SE R V E S : 6 Diabetic Exchanges: ½ bread 2½ lean meat 1¾ vegetable ¼ fat R E D U C E D PR O T E I N : Omit turkey sauté the onion and garlic in 1 tablespoon vegetable oil. Use only 2 tablespoons of chili powder and ½ can of chilies. Add 1 tablespoon molasses. Continue with recipe. Serve on 3 cups cooked spaghetti squash. SE R V E S : 4 Diabetic Exchanges: ¾ bread 4½ vegetable ¾ fat R E D U C E D C A R B O H YDR ATE : Omit the beans use only 2 tablespoons of chili and ½ can of chilies and simmer 5 minutes longer. SE R V E S : 4 Diabetic Exchanges: 3½ lean meat 2¾ vegetable ½ fat R E D U C E D S O D I U M : Use cooked-from-scratch black beans without salt low-sodium tomato sauce and tomato paste. Omit the canned chilies add ¼ cup chopped green bell pepper when you add the onion and add ground red pepper to taste. SE R V E S : 6 Diabetic Exchanges: ¾ bread ¼ other carbohydrate/sugar 2½ lean meat 1¼ vegetable ¼ fat M E N U S U G G E S T I O N S : Baked Tortilla Chips and Tomato Salsa page 25 Lettuce and Tomato Salad Blood Orange Wedges

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1 1 7 E n t r é e s low GI H I G H : fat protein cholesterol iron magnesium phosphorus potassium sodium Vege table Ste w with Turke y Meatballs Click Here For Best Diabetes Treatment The sauce without the balsamic vinegar is perky—add the vinegar and it becomes complex and rich. Taste the sauce before you add the vinegar and make your decision then. I like the vine- gar version. You can of course substitute any ground meat for the turkey . 1 pound ground turkey 3 tablespoons flavored or plain dry bread crumbs 2 tablespoons minced onion ¼ teaspoon dry oregano Salt to taste 2 teaspoons olive oil ½ cup chopped onion ½ cup chopped carrot 2 cloves garlic minced 2 cups chopped zucchini One 15-ounce can crushed tomatoes ¹⁄ ³ cup water 2 tablespoons chopped fresh parsley 1 teaspoon dried basil ½ teaspoon sugar ¹⁄8 teaspoon ground pepper 1 tablespoon balsamic vinegar optional 1 In a medium bowl combine the turkey bread crumbs minced onion oregano and salt. Form into 1-inch balls set aside. 2 In a 3-quart nonstick saucepan heat the oil over medium-high heat. Add the chopped onion carrot and garlic. Cook stirring until slightly softened about 2 minutes. Add the zucchini cook stirring until tender-crisp about 2 minutes. Add the tomatoes water parsley basil sugar

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1 1 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E and pepper bring to a boil. Add the turkey balls return to a boil reduce heat and simmer uncovered 20 minutes. Taste stir in the vinegar if using and cook 2 minutes longer. SE R V E S : 4 makes 5 cups Diabetic Exchanges: ¼ bread 3 very lean meat 2½ vegetable 1¼ fat R E D U C E D FAT/ S AT U R ATE D FAT/PR O TEI N / C H O LE S T E R O L : Make only half as many turkey balls. Stir in 4 cups cooked spaghetti squash when you add the vinegar. R E D U C E D S O D I U M : Use low-sodium crushed tomatoes. Diabetic Exchanges: ¼ bread 3 very lean meat 2½ vegetable 1¼ fat M E N U S U G G E S T I O N S : Crusty Sourdough Bread Tricolore Salade page 273 Strawberries with Rhubarb

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1 1 9 E n t r é e s Fish Want To Diabetes Free Life Click Here How many times have you heard or read that fish is good for you Well it’s true. In addition to being low-calorie generally low-fat and a great source of protein it is also an excellent source of omega fatty acids antioxidants thought to prevent heart disease. The problem with many traditional recipes for fish is that they are frequently cooked with lots of fat or served with high-fat sauces. The recipes here are low to moderate fat—and delicious Although each of these recipes was tested with a specific fish you can cer- tainly substitute one similar type of fish for another.

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low GI H I G H : protein magnesium phosphorus potassium LOW : carbohydrate fiber calcium sodium 1 2 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E Blackene d Tuna The trick to blackened anything is to have the skillet really hot before you throw on the fish. I usually disconnect my smoke alarm before starting this dish—not that I recommend discon- necting smoke alarms as a habit—and if you do don’t forget to reconnect it as soon as the smoke has cleared from the air. I like my tuna warm in the middle but not cooked. I find the easiest way to achieve this is to use a thin tuna steak and cook it for only one minute. The thicker tuna steaks take too long for the middle to get warm. 1 pound tuna steaks ½-inch thick 1 tablespoon melted butter 2 teaspoons Cajun Shake page 71 or blackening seasonings available in the spice section of the supermarket 1 Lightly brush both sides of the tuna with butter. Sprinkle with the spice mix. 2 Heat a large nonstick skillet 3 minutes over high heat. Add the fish and cook 30 seconds per side for rare 1 to 2 minutes for medium to well done. SE R V E S : 4 Diabetic Exchanges: 3¾ very lean meat ½ fat R E D U C E D S AT U R ATE D F AT/ C H O L E S T E R O L : Substitute olive oil for the melted butter. Diabetic Exchanges: 3¾ very lean meat ¾ fat R E D U C E D S O D I U M : Use low-sodium seasoning. Diabetic Exchanges: 3¾ very lean meat ½ fat M E N U S U G G E S T I O N S : Watercress and Pear Salad with Walnuts page 276 Roasted Root Vegetables Lemon Asparagus page 205 Fresh Raspberries

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low GI H I G H : protein magnesium phosphorus potassium carbohydrate LOW : fiber sodium saturated fat cholesterol 1 2 1 E n t r é e s Cilant ro Tuna B u rgers Serve these as patties or as a sandwich I recommend a nice crispy French roll with Dijon mus- tard. If you are eating this as a patty my testers all agree that tomato salsa is a perfect accom- paniment you can use the salsa on page 25 if you want to make it homemade. 1 pound fresh tuna cubed ½ cup 1-inch scallion pieces light and dark parts ½ cup lightly packed cilantro leaves fresh coriander ¼ cup lightly packed fresh parsley leaves ¼ cup plain dry bread crumbs 2 tablespoons fresh lime juice 2 egg whites 2 cloves garlic minced ¹⁄8 teaspoon ground red pepper Salt to taste 1 teaspoon olive oil 1 Place the tuna scallion cilantro parsley bread crumbs lime juice egg whites garlic pep- per and salt in a food processor. Cover and process until everything is minced. 2 Form into four 4-inch patties. 3 In a large nonstick skillet heat the oil over medium-high heat. Add the patties and cook 3 minutes on one side then turn and cook 2 to 3 minutes longer or until cooked through. SE R V E S : 4 Diabetic Exchanges: ¼ bread 4 very lean meat ¼ vegetable 1 fat continued

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1 2 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E RE D U C E D PR O TEI N : Prepare a quarter of the tuna burger recipe ¼ pound tuna 2 table- spoons scallion 2 tablespoons cilantro 1 tablespoon parsley 1 tablespoon lime juice ½ egg white ½ clove garlic pinch pepper. After step 1 do the following: in a large nonstick skillet heat 2 teaspoons of olive oil over medium-high heat. Add 2 cups of sliced zucchini and cook stirring until slightly softened about 3 minutes remove from skillet. Add the tuna mixture and cook stirring and breaking up the mixture into coarse crumbles until no longer pink about 2 minutes. Return the zucchini to the skillet and add 3 cups cooked farfalle bowties or other similar-size pasta 2 tablespoons water and ¹⁄8 teaspoon ground black pepper. Cook stirring until mixture is heated through. Diabetic Exchanges: 2¼ bread 1¼ very lean meat ½ vegetable ½ fat M E N U S U G G E S T I O N S : Black Bean Dip page 22 and Crudités Radish Salad page 293 Fresh Melon Wedges

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1 2 3 E n t r é e s low GI H I G H : protein carbohydrate magnesium sodium potassium LOW : saturated fat cholesterol fat sodium Pa s ta with Tuna Sauce This is a convenient sauce to make because I always have all the ingredients on hand. It makes a fair amount of sauce 6 servings and I like to freeze some for nights when I’m feeling lazy. As for pasta I tend to like penne or rigatoni. However long pasta is fine if you prefer twirling to spearing. 2 teaspoons olive oil 1 cup chopped onion 2 cloves garlic minced One 28-ounce can whole tomatoes in thick purée ¹⁄ ³ cup chopped fresh parsley ¼ cup water 1 tablespoon tomato paste 1 teaspoon dried oregano 1 teaspoon dried basil 1 teaspoon sugar ¼ teaspoon ground black pepper Salt to taste 12 ounces dried pasta One 6½-ounce can water-packed tuna drained 2 teaspoons chopped capers 1 In a 2-quart nonstick saucepan heat the oil over medium-high heat. Add the onion and garlic and cook stirring 2 minutes or until the onion is slightly softened. Stir in the tomatoes with the purée breaking them up with the back of a spoon. Stir in the parsley water tomato paste oregano basil sugar pepper and salt. Bring to a boil. Reduce heat and simmer uncov- ered 20 to 25 minutes or until thickened. 2 While the sauce is simmering cook the pasta according to package directions drain. 3 Add the tuna and capers to the tomato sauce. Cook 3 minutes or until heated through. Place the cooked pasta in a large bowl pour the sauce over the pasta and toss. continued

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1 2 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E SE R V E S : 6 Diabetic Exchanges: 2¾ bread 1 very lean meat 1½ vegetable ¼ fat R E D U C E D PR O T E I N : Omit the tuna and capers and serve this as a marinara sauce. Diabetic Exchanges: 2¾ bread 1¾ vegetable ¼ fat R E D U C E D S O D I U M : Use low-sodium tomatoes tomato paste and tuna. Omit capers. Diabetic Exchanges: 2½ bread 1 very lean meat 1¾ vegetable ¼ fat M E N U S U G G E S T I O N S : Melon and Prosciutto Arugula Salad Baby Pattypan Squash with Basil page 244 Fresh or Stewed Cherries

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1 2 5 E n t r é e s low GI H I G H : fat protein cholesterol magnesium phosphorus potassium LOW : fiber iron carbohydrate sodium P oached Salmon with Two Sauces If you’re in a hurry you can purchase cooked salmon and serve it with one or both of these sauces. 6 cups water 1 cup dry white wine ½ cup celery leaves 2 bay leaves ½ teaspoon dried thyme ¼ teaspoon dried rosemary 6 whole black peppercorns Salt to taste 1½ pounds fresh salmon fillet Horseradish Mustard Sauce ²⁄ ³ cup plain yogurt 2 teaspoons mayonnaise 1½ tablespoons prepared white horseradish 2 teaspoons Dijon mustard Dilled Cucumber Sauce ²⁄ ³ cup plain yogurt 2 teaspoons mayonnaise ¼ cup minced cucumber 1 tablespoon snipped fresh dill Salt to taste 1 In a large skillet bring water and wine to a boil over medium-high heat. Add the celery bay leaves thyme rosemary peppercorns and salt if using. Reduce heat and simmer uncovered 5 minutes. continued

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1 2 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E 2 Add the salmon and simmer covered 5 to 7 minutes or until cooked through. While the fish is poaching prepare the sauces. 3 Horseradish Mustard Sauce: in a medium bowl stir together the yogurt and mayonnaise then stir in the horseradish and mustard. 4 Dilled Cucumber Sauce: in a medium bowl stir together the yogurt and mayonnaise then add cucumber dill and salt if using. 5 If serving warm remove fish from pot and serve. If serving chilled place the fish on platter and put in the refrigerator to chill at least 1½ hours. Either way serve the fish with the two sauces on the side. SE R V E S : 6 Diabetic Exchanges: 3¼ lean meat 1¼ fat ¼ milk R E D U C E D F AT : Use fat-free yogurt omit the mayonnaise or use fat-free mayonnaise. Diabetic Exchanges: 3¼ lean meat ¼ milk ¾ fat R E D U C E D C A R B O H Y D R ATE : Eat the poached salmon without the sauces. Diabetic Exchanges: 3¼ lean meat ¾ fat M E N U S U G G E S T I O N S : Yellow Squash Ratatouille page 243 Celeriac Slaw page 295 Crispy Whole Wheat or Sourdough Rolls Fresh Fruit Salad page 344

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low GI H I G H : fat protein cholesterol magnesium phosphorus potassium LOW : carbohydrate fiber 1 2 7 E n t r é e s Roas ted Salmon with Black S e s a m e S e e d s You can find black sesame seeds in the Asian section of the supermarket. They do not taste exactly like the more familiar white ones. They are milder and really just add a little crunch and visual excitement to the salmon. The amount of time you will need to roast the salmon will depend on how thick it is. 1 teaspoon Dijon mustard 1 teaspoon honey 1 teaspoon soy sauce 1 clove garlic minced 1¼ pounds salmon fillet 1 tablespoon black sesame seeds 1 Preheat oven to 400°F. 2 In a small bowl stir together the mustard honey soy sauce and garlic. 3 Rinse and pat dry the salmon. Place in a 9-inch-square baking pan lined with aluminum foil. 4 Spoon the mustard mixture over the top of the salmon and spread with the back of the spoon so that the entire top of the salmon is coated in the sauce. Sprinkle with the sesame seeds. 5 Bake 15 to 25 minutes or until desired doneness. 6 To serve cut into 4 pieces. SE R V E S : 4 Diabetic Exchanges: 4 lean meat 1 fat R E D U C E D S O D I U M : Substitute low-sodium soy sauce. Diabetic Exchanges: 4 lean meat 1 fat M E N U S U G G E S T I O N S : Arugula and Fennel Salad with Avocado page 278 Ethiopian Kale page 231 Whole Wheat Berries with Scallions Grapefruit Wedges

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low GI H I G H : protein cholesterol magnesium phosphorus potassium sodium LOW : fiber 1 2 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E Asian Salmon B u rgers For lunch serve these on rolls with Dijon mustard with sliced raw onion and coleslaw on the side. For dinner serve them as patties with vegetables and barley on the side. 1 tablespoon sesame seeds 1 pound fresh salmon chunks skinless and boneless ¹⁄ ³ cup 1-inch scallion pieces light and dark parts ¼ cup plain dry bread crumbs 2 egg whites 1 tablespoon soy sauce 2 cloves garlic minced 1 teaspoon ground ginger 1 teaspoon chili hot sesame oil 1 teaspoon vegetable oil 1 In a dry skillet toast the sesame seeds over medium heat stirring constantly until lightly browned 3 minutes. 2 Place the salmon scallion bread crumbs egg whites soy sauce garlic ginger chili oil and toasted sesame seeds in a food processor fitted with a steel blade. Cover and process until everything is minced. 3 Form into four 3-inch patties. 4 In a large nonstick skillet heat the oil over medium-high heat. Add the patties and cook 2 minutes on one side then turn and cook 2 minutes longer. SE R V E S : 4 Diabetic Exchanges: ¼ bread ¼ very lean meat 3 lean meat ½ fat R E D U C E D F AT : Omit the chili oil add ¼ teaspoon ground black pepper omit the vegetable oil and broil or grill the burgers. Diabetic Exchanges: ¼ bread ¼ very lean meat 3 lean meat

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1 2 9 E n t r é e s R E D U C E D S O D I U M : Use low-sodium soy sauce. Diabetic Exchanges: ¼ bread ¼ very lean meat 3 lean meat ½ fat M E N U S U G G E S T I O N S : Asparagus Salad page 289 Broccoli Rabe with Shiitake Mushrooms page 210 Brown Rice with Sesame Seeds Clementines low GI H I G H : protein phosphorus potassium LOW : fiber calcium S wordfish K e b a b s with L i m e and S oy Marinad e To Stop Diabetes In Few Days Click Here You could probably use grouper tuna or salmon cubes for this kebab as well. Just be sure not to overcook them. Start cooking the onions first. When you turn the onions add the fish to the grill then turn the fish while the onions cook on the second side. 2 tablespoons fresh lime juice 1 tablespoon soy sauce 1 tablespoon mirin or dry sherry 1 tablespoon minced ginger 1½ teaspoons plum sauce 1½ teaspoons sesame oil 1 teaspoon honey ¼ teaspoon chili oil optional 2 cloves garlic minced 1 pound swordfish steak cubed 1 medium onion cut into 8 wedges 1 In a large bowl stir together the lime juice soy sauce mirin ginger plum sauce sesame oil honey chili oil and garlic. Add the swordfish and onion toss to coat. Let stand 20 minutes or longer in the refrigerator. 2 Preheat broiler or grill. continued

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1 3 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E 3 String the swordfish cubes onto four 8-inch metal skewers. Brush with any remaining marinade. String the onion onto two 8-inch skewers. 4 Grill or broil the onion 4 inches from the heat for 4 minutes. Turn and brush second side with marinade. Place the fish kebabs on the grill for 2 minutes turn the fish and cook 2 to 3 minutes longer or until fish and onion are cooked. SE R V E S : 4 Diabetic Exchanges: 3¼ very lean meat ¼ vegetable 1¼ fat R E D U C E D F AT : Omit the sesame and chili oils. Diabetic Exchanges: 3¼ very lean meat ¼ vegetable ¾ fat R E D U C E D S O D I U M : Use reduced-sodium soy sauce. Diabetic Exchanges: 3¼ very lean meat ¼ vegetable 1¼ fat M E N U S U G G E S T I O N S : Yellow Squash with Red Peppers and Fresh Herbs page 242 Sugar Snaps with Carrots page 247 Light as Air Cheesecake page 327

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1 3 1 E n t r é e s low GI H I G H : protein phosphorus potassium sodium LOW : fiber calcium saturated fat cholesterol Grilled S wordfish Put tanesca Serve this dish with pasta on the side the sauce is good on both the pasta and the fish. This sauce can also be served on any kind of mild-flavored fish such as tuna halibut or even a stronger fish like bluefish. 1½ teaspoons olive oil ½ cup chopped onion 2 cloves garlic minced One 14½-ounce can whole peeled tomatoes in thick purée 1 teaspoon sugar ¹⁄8 teaspoon red pepper flakes 2 anchovies mashed ¹⁄ ³ cup chopped black olives ¹⁄ ³ cup chopped fresh parsley 1 tablespoon capers chopped Salt to taste 1½ pounds swordfish steak about ½-inch thick 1 Preheat grill or broiler. 2 In a medium nonstick skillet heat the oil over medium-high heat. Add the onion and gar- lic and cook stirring 2 minutes until the onion is slightly softened. Stir in the tomatoes with purée breaking them up with the side of a spoon the sugar and the pepper flakes. Bring to a boil reduce heat and simmer covered 10 minutes. Stir in the olives parsley capers and salt. Simmer uncovered 5 minutes. 3 While the sauce is simmering place the fish on the grill or on a pan in the broiler. Cook 2 to 3 minutes then turn and cook second side 2 to 3 minutes longer. Serve with sauce on the side. continued

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1 3 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E SE R V E S : 6 Diabetic Exchanges: 3¼ very lean meat ¾ vegetable 1 fat R E D U C E D PR O T E I N / S AT U R ATE D F AT/ C H O L E S T E R O L : Grill 8 ounces of swordfish until well done. Prepare the sauce adding ½ cup water when you add the tomatoes. Flake the swordfish and add to the sauce when you add the parsley. Serve over 3 cups of cooked pasta. SE R V E S : 4 Diabetic Exchanges: 1¼ bread 1 very lean meat ¾ vegetable ½ fat R E D U C E D S O D I U M : Use low-sodium tomatoes omit the capers. Diabetic Exchanges: 3½ very lean meat 1 vegetable 1 fat M E N U S U G G E S T I O N S : Curried Cauliflower Soup page 53 Okra with Tomatoes page 234 Cucumber and Red Pepper Salad Flan

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low GI H I G H : protein magnesium phosphorus potassium LOW : saturated fat fiber 1 3 3 E n t r é e s B a k e d Halibut with Horseradi s h Crus t I love this way of preparing fish—the crust is delicate and the Dijon mustard adds a nice “zip” while helping to hold the crumbs on the fish. This would work with cod or scrod Chilean sea bass monkfish or any firm-fleshed white fish. For an even lower GI make homemade bread crumbs using sourdough bread. 1 tablespoon olive oil ¹⁄ ³ cup plain dry bread crumbs 2 teaspoons prepared white horseradish ¼ teaspoon paprika 1 pound halibut fillet ¹⁄8 teaspoon ground black pepper Salt to taste 2 teaspoons Dijon mustard 1 Preheat oven to 400°F. 2 In a small bowl combine the oil and bread crumbs. Stir in the horseradish and paprika. 3 Cut the halibut into 4 pieces season with pepper and salt. Place in a lightly greased 9-inch- square baking pan. Spread the mustard on top of the fish then pat on the crumbs. 4 Bake 10 minutes or until the fish flakes with a fork. SE R V E S : 4 Diabetic Exchanges: ½ bread 3½ very lean meat ¾ fat M E N U S U G G E S T I O N S : Lentil Kale Soup page 61 Okra with Tomatoes page 234 Quinoa with Sugar Snaps page 268 Rum-Glazed Pear Slices page 338

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low GI H I G H : protein magnesium phosphorus potassium LOW : saturated fat fiber sodium phosphorus cholesterol 1 3 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E Halibut with Sautéed Toma toes Make this recipe only when you have ripe tasty tomatoes. You can also use this recipe with any white-fleshed fish. This is a mild sauce for the fish. If you like you can add a pinch of ground red pepper to provide a little gusto. 1 tablespoon olive oil 3 tablespoons minced shallots 3 cups tomato wedges ¹⁄ ³ cup chopped fresh parsley 1 tablespoon balsamic vinegar ¼ teaspoon ground black pepper Salt to taste 1¼ pounds halibut fillet cut into 4 pieces 1 In a large nonstick skillet heat the oil over medium-high heat. Add the shallots and cook stirring 1 minute or until softened. Add the tomatoes parsley vinegar pepper and salt. Cook stirring until the tomatoes are softened about 2 minutes. 2 Place the halibut in the skillet flesh side down. Spoon the tomato mixture over the halibut. Cook 3 minutes. Turn the halibut pieces and cook 2 to 3 minutes longer or until the fish flakes when tested with a fork. SE R V E S : 4 Diabetic Exchanges: 4¼ very lean meat 1 vegetable ¾ fat R E D U C E D PR O T E I N : Omit the halibut. Cut 1 medium 1 pound eggplant in half crosswise then into wedges. Sauté in the oil with the shallots until browned in places about 4 to 5 minutes. Add remaining ingredients cooking about 10 minutes until all the vegetables are soft and cooked through. Serve with 2 tablespoons of grated Parmesan cheese. SE R V E S : 2 Diabetic Exchanges: 2½ vegetable ¾ fat M E N U S U G G E S T I O N S : Fennel Feta Salad page 297 Wild Rice Green Beans with Red Peppers Berries with Zabaglione page 335

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low GI H I G H : protein magnesium phosphorus potassium calcium LOW : saturated fat carbohydrate fiber cholesterol calcium sodium 1 3 5 E n t r é e s Roas ted Cod with Mo roccan Fl avors This is a really easy tasty method of preparing any firm mild fish. 1¼ pounds cod Salt to taste ¼ cup lightly packed fresh parsley leaves ¼ cup lightly packed cilantro leaves fresh coriander 1 tablespoon olive oil 1 tablespoon tomato paste 1 tablespoon fresh lemon juice 3 cloves garlic minced 1 teaspoon distilled white vinegar 1 teaspoon paprika ¼ teaspoon ground cumin ¹⁄8 teaspoon ground red pepper 1 Preheat oven to 400°F. 2 Season the cod with salt to taste let stand 10 minutes or longer in the refrigerator. 3 In a food processor combine the parsley cilantro olive oil tomato paste lemon juice garlic vinegar paprika cumin and pepper. Cover and process until finely chopped. 4 Place the cod in a 9-by-13-inch baking pan lined with greased aluminum foil. Spread the seasoning paste over the fish. Bake 15 to 20 minutes or until fish flakes when pricked with a fork. SE R V E S : 4 Diabetic Exchanges: 2¾ very lean meat ¾ fat R E D U C E D PR O T E I N / C H O L E S T E R O L : Slice one 15-ounce cake of tofu crosswise into 8 slices. Spread spice paste over top and place on baking pan lined with greased foil. Bake 15 minutes. Diabetic Exchanges: ½ bread 2¼ very lean meat 1¾ fat M E N U S U G G E S T I O N S : Ethiopian Kale page 231 Shredded Kohlrabi and Jicama Slaw page 296 Apple Brown Betty page 342

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low GI H I G H : protein cholesterol magnesium phosphorus potassium calcium LOW : saturated fat fiber calcium sodium cholesterol 1 3 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E Southwes tern Chilean Se a Ba s s Chilean sea bass has become so popular that overfishing is becoming a problem but this sauce would be equally good on scrod cod halibut or similar. 1¼ pounds Chilean sea bass Salt to taste 2 teaspoons olive oil ¾ cup finely chopped red bell pepper 5 cloves garlic minced 2 teaspoons minced seeded jalapeño pepper 1 teaspoon paprika 1 teaspoon chili powder ¼ cup dry white wine 1 Rinse the sea bass and pat dry . Season with salt. 2 In a large nonstick skillet heat the oil over medium-high heat. Add the pepper garlic and jalapeño pepper and cook stirring until slightly softened about 3 minutes. Stir in the paprika and chili powder until absorbed. 3 Add the wine to the skillet then the sea bass. Cover and simmer 6 to 8 minutes or until the fish flakes when pricked with a fork. Place fish on serving platter and pour the sauce over it. SE R V E S : 4 Diabetic Exchanges: 3½ very lean meat ¼ vegetable ¾ fat R E D U C E D PR O T E I N : Substitute cubed firm tofu 1-pound package cut into 1-inch cubes. Increase the chili powder to 1½ teaspoons. Cook uncovered until all the liquid has evaporated 6 to 8 minutes turning the cubes so they absorb the spices on all sides. Diabetic Exchanges: ¼ bread 2¼ very lean meat ¼ vegetable 1¾ fat M E N U S U G G E S T I O N S : Guacamole with Baked Chips Marinated Tomato Salad page 281 Sautéed Yellow Squash Flan

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low GI H I G H : protein iron phosphorus LOW : fat saturated fat carbohydrate fiber cholesterol magnesium potassium sodium 1 3 7 E n t r é e s Grille d Marli n with Str awberry -Peppe r Sauce This is a wonderful mild flavored fish and the unusual combination of fish and strawberries makes this a real winner. If you don’t have fresh strawberries on hand you can use frozen chop them while they are partially thawed. Because marlin are relatively new arrivals to the fish store nutritional calculations for this recipe were done with tuna as I could not find mar- lin in the data base. ¾ cup diced strawberries 2 tablespoons minced green bell pepper 1 tablespoon minced ginger 1 tablespoon minced onion 1 teaspoon fresh lime juice 1 pound marlin Salt to taste Ground black pepper to taste 2 teaspoons butter 1 In a medium bowl stir together the strawberries bell pepper ginger onion and lime juice let stand 20 minutes or longer in the refrigerator. 2 Rinse the marlin and pat dry . Season with salt and pepper if desired. 3 In a large nonstick skillet heat the butter over medium-high heat. Add the marlin and cook 2 to 3 minutes per side or until fish flakes when pricked with a fork. Cooking time will depend on thickness of the piece of marlin. 4 Serve with sauce on top or pass the sauce separately. SE R V E S : 4 Diabetic Exchanges: 2½ lean meat ¼ fruit M E N U S U G G E S T I O N S : Tricolore Salade page 273 Quinoa Pilaf Lemon Asparagus page 205 Baked Stuffed Pears

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low H I G H : protein cholesterol magnesium phosphorus potassium carbohydrate 1 3 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E GI LOW : saturated fat carbohydrate fiber calcium cholesterol iron phosphorus potassium sodium Mahi Mahi with Toma to and Roas ted Re d Pep p e r Coulis Coulis is just a purée by a fancier name. The red pepper is not overwhelming in this sauce. If you want yours more red-peppery add more. You can also use this sauce on grilled or sautéed chicken. 1½ tablespoons olive oil divided ¼ cup chopped onion 3 cloves garlic minced divided ¾ cup chopped tomato 1¼ pounds mahi mahi fillet Salt to taste Ground black pepper to taste ¼ cup roasted red pepper ½ medium homemade or store-bought 1 Preheat broiler. 2 In a 1-quart nonstick saucepan heat ½ tablespoon of the oil over medium-high heat. Add the onion and 1 clove garlic. Cook stirring until onion is slightly softened about 1 minute. Add the tomato and cook stirring frequently until tomato is cooked through about 4 minutes. 3 While the tomato is cooking in a small bowl stir together the remaining 1 tablespoon oil and 2 cloves garlic. Brush over the fish fillet season with salt and pepper. Cook the fish 6 inches from the heat for 6 minutes or until fish flakes when lifted with a fork. 4 While the fish is cooking place the tomato mixture in a blender with the roasted red pep- per. Cover and blend until smooth. Serve with fish. SE R V E S : 4 Diabetic Exchanges: 3¾ very lean meat ¼ vegetable 1 fat R E D U C E D S AT U R ATE D FAT/PR O TEI N / CHOLE S T E R O L : Prepare the sauce and serve it over 2 cups of pasta cooked al dente and sprinkled with 2 tablespoons grated Parmesan cheese.

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1 3 9 E n t r é e s Diabetic Exchanges: 2 bread ¼ vegetable 1 fat M E N U S U G G E S T I O N S : Crudities with Black Bean Dip page 22 Tabouli Steamed Broccoli Pecan Baked Apples page 341 low GI H I G H : protein magnesium phosphorus potassium LOW : saturated fat fiber sodium Caribbea n G rouper This recipe would be very good with any number of firm-fleshed fish. I can see substituting salmon steaks Chilean sea bass monkfish swordfish halibut or scrod—and I’m sure I’m for- getting other fish that would taste great prepared this way. 1 tablespoon olive oil 1 tablespoon minced fresh ginger 2 cloves garlic minced 1¼ pounds fresh grouper Salt to taste Ground black pepper to taste 2 tablespoons water 2 tablespoons dry white wine or orange juice 2 tablespoons fresh lime juice 2 tablespoons pineapple or orange juice 1 teaspoon cornstarch 3 drops Tabasco 2 tablespoons finely chopped mango 1 tablespoon chopped cilantro leaves fresh coriander 1 tablespoon thinly sliced scallion 1 In a large bowl mix the oil ginger and garlic. Add the fish and toss to coat then sprinkle with salt and pepper. Let stand 20 minutes or longer in the refrigerator. continued

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1 4 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E 2 Heat a large nonstick skillet over high heat. When a drop of water sizzles across the pan add the fish and cook 3 minutes then turn and cook the other side 2 to 3 minutes or to desired doneness. 3 While the fish is cooking in a small bowl stir together the water wine lime juice pineap- ple or orange juice cornstarch and Tabasco. Stir in the mango and cilantro. 4 Remove fish from the skillet to a serving platter. Deglaze pan with the mango mixture cook stirring until mixture comes to a boil and has thickened. Pour over the fish. Sprinkle with scallion. SE R V E S : 4 Diabetic Exchanges: 3¾ very lean meat ¼ fruit ¾ fat M E N U S U G G E S T I O N S : Curried Cauliflower Soup page 53 Roasted Sweet Potatoes Sautéed Red Pepper and Zucchini Strips Rum-Glazed Pear Slices page 338

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1 4 1 E n t r é e s low GI H I G H : protein magnesium phosphorus potassium fiber carbohydrate LOW : saturated fat fiber calcium sodium fat cholesterol Monkfis h Co zumel Monkfish is called lotte in France. It’s a chewy fish frequently compared with lobster. Monkfish has a tough membrane that should be removed before cooking. Any firm white-fleshed fish would also do well with this sauce. 2 teaspoons olive oil ¾ cup chopped onion ½ cup chopped green bell pepper 1 teaspoon ground coriander ¼ teaspoon ground cumin ¹⁄8 teaspoon ground red pepper Salt to taste 1½ cups chopped tomatoes 2 tablespoons water 1 tablespoon fresh lime juice 1 pound monkfish 1 tablespoon chopped cilantro leaves fresh coriander 1 In a large nonstick skillet heat the oil over medium-high heat. Add the onion and green pepper cook stirring until onion is slightly softened about 3 minutes. Stir in the ground coriander cumin red pepper and salt until absorbed. 2 Stir in the tomatoes water and lime juice. Cover and cook stirring occasionally 5 min- utes. Add the fish to the skillet. Cover and cook over medium heat 10 minutes or until fish flakes when pricked with a fork. 3 Remove the fish to a serving platter. Stir the cilantro into the sauce and cook 1 minute. Pour sauce over fish. SE R V E S : 4 Diabetic Exchanges: 2¼ very lean meat 1¼ vegetable ½ fat continued

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1 4 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E R E D U C E D PR O T E I N : Omit fish add 2 cups cooked black beans to sauce when you would add fish and follow the rest of the recipe. Diabetic Exchanges: 1 bread 1½ vegetable ½ fat M E N U S U G G E S T I O N S : Sliced Cucumber Salad page 283 Quinoa with Sugar Snaps page 268 Orange-Glazed Carrots and Turnips page 215 Fresh Cherries low GI H I G H : protein magnesium sodium LOW : carbohydrate fiber calcium iron cholesterol Cajun Turb ot I am so impressed when this fish comes out of the broiler—it looks so “professional”—just like from a good restaurant If you don’t want to make the Cajun Shake you can buy a Cajun blend in the spice section of the supermarket. 2 teaspoons Cajun Shake page 71 1 tablespoon tomato paste 2 tablespoons water 2 teaspoons olive oil 1 pound turbot fillets 1 Preheat broiler. 2 In a small bowl combine the shake tomato paste water and olive oil. Spread on fish. 3 Broil 5 to 8 minutes or until fish flakes when pricked with fork. SE R V E S : 4 Diabetic Exchanges: 2½ very lean meat ¾ fat R E D U C E D PR O T EI N / C H O L E S T E R O L : Cut 2 cakes of tofu in half so that you have four cakes about ¾-inch thick brush both sides with the Cajun mixture. Broil until browned about 3 to 4 minutes per side. Diabetic Exchanges: ½ bread 2¼ lean meat ½ fat

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1 4 3 E n t r é e s RE D U CE D SOD IUM : Use the low-sodium version of the Cajun Shake and low-sodium tomato paste. Diabetic Exchanges: 2½ very lean meat ¾ fat M E N U S U G G E S T I O N S : Bourbon Street Vegetable Soup page 46 Shredded Kohlrabi and Jicama Slaw page 296 Spicy Grilled Cauliflower page 217 Sliced Peaches low GI H I G H : protein magnesium phosphorus potassium LOW : fiber calcium sodium cholesterol B a k e d Bl uefis h with Artichok e Heart s The first fish I ever ate and enjoyed when I was well into my twenties was bluefish. I know some people think it is too fishy . For those people I suggest using any fish they prefer as the veg- etables are very versatile and would be suitable to any mild fish. Bluefish range in size from small enough to feed two to huge. The cooking times will differ greatly depending on which one you’ve purchased. I prefer the smaller fish fillets. 1 pound bluefish fillets Salt to taste 2 tablespoons slivered almonds 2 teaspoons olive oil 1 cup julienned red bell pepper ½ cup sliced onion 2 cloves garlic minced 1 cup halved cherry tomatoes ½ cup frozen and thawed or canned artichoke hearts cut into eighths 2 tablespoons chopped fresh basil or ½ teaspoon dried basil 1 Preheat oven to 375°F. 2 Rinse the bluefish and pat dry . Season with salt if using. Place in a greased 9-by-13-inch baking pan. continued

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1 4 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E 3 Toast the almonds by placing on a piece of foil and putting in the oven for 8 to 12 minutes or until they are lightly browned. Watch out that they don’t burn Remove from oven set aside. 4 In a medium nonstick skillet heat the oil over medium-high heat. Add the bell pepper onion and garlic. Cook stirring until tender-crisp about 3 minutes. Add the cherry tomatoes arti- chokes and basil. Cook stirring until slightly softened about 1 minute. Spoon the vegetable mixture over the fillets. 5 Bake uncovered 10 to 20 minutes or until the fish flakes when pricked with a fork. 6 Sprinkle with the toasted almonds. SE R V E S : 4 Diabetic Exchanges: 2¾ very lean meat 1¼ vegetable 1½ fat R E D U C E D PR O T E I N : Slice 1 medium eggplant lengthwise into four ¾-inch-thick slices. Season with salt and pepper to taste. Combine ½ cup broth and 1 minced clove garlic. Pierce eggplant slices all over with a fork brush with broth mixture. Broil 3 minutes per side or until eggplant is browned. Remove from oven and sprinkle each slice with 1 tablespoon of shredded moz- zarella cheese. Prepare the recipe omitting steps 2 and 3 as you will be omitting the fish and almonds spoon the vegetable mixture over the mozzarella cheese and bake at 375°F for 10 minutes or until cheese has melted and veggies are warm. SE R V E S : 4 Diabetic Exchanges: ½ very lean meat 3 vegetable 1 fat M E N U S U G G E S T I O N S : White Beans with Beets page 31 Tossed Green Salad White and Shi- itake Mushrooms page 233 Asian Pear

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low GI H I G H : protein cholesterol magnesium phosphorus potassium LOW : fiber calcium 1 4 5 E n t r é e s Se a B as s with L e e k s Sea bass is a fish you often find in Chinese restaurants which is why this combination of ingre- dients is such a natural fit. Of course if you can’t find sea bass any mild-flavored fillet will do. ½ cup vegetable broth 1 tablespoon mirin or dry sherry 2 teaspoons soy sauce 2 teaspoons cornstarch ½ teaspoon sugar 1¼ pounds sea bass fillets Salt and ground black pepper to taste 2 teaspoons vegetable oil 1 cup sliced leeks 1 tablespoon minced ginger 1 Preheat broiler. 2 In a small bowl stir together the broth mirin soy sauce cornstarch and sugar. 3 Season the fish with salt and pepper. Broil 5 minutes or until fish flakes with a fork. 4 While the fish is broiling prepare the sauce. Heat the oil in a small saucepan add the leeks and ginger and cook stirring until leeks are cooked about 2 to 3 minutes. Add the soy sauce mixture and cook stirring until sauce comes to a boil and thickens about 1 minute. 5 Pour sauce over fish. SE R V E S : 4 Diabetic Exchanges: 4 very lean meat ¾ vegetable 1 fat R E D U C E D S O D I U M : Use low-sodium soy sauce and low-sodium broth. Diabetic Exchanges: 4 very lean meat ¾ vegetable 1 fat M E N U S U G G E S T I O N S : Julienned Zucchini and Yellow Squash Asparagus Salad page 289 Herbed Orzo page 251 Cantaloupe Slices

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low GI H I G H : protein magnesium phosphorus potassium sodium LOW : sodium 1 4 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E B roccoli - Stuffed Sole I confess that I use frozen chopped broccoli rather than cook it from fresh. I like to serve stuffed fish to company because it looks as though I’ve worked really hard—when in fact I haven’t. Of course this is a great way to serve any flat fish like Dover sole lemon sole or flounder. 1 teaspoon olive oil ¼ cup chopped onion 1 clove garlic minced 1 cup chopped cooked broccoli fresh or thawed frozen 2 teaspoons butter 1 tablespoon all-purpose flour ¹⁄ ³ cup chicken or vegetable broth ¼ teaspoon dried tarragon Salt to taste 4 small fillets of sole 1 pound 1 tablespoon white wine or additional broth 1 Preheat oven to 350°F. 2 In a medium nonstick skillet heat the oil over medium-high heat. Add the onion and gar- lic and cook stirring until softened 1 minute. Stir in broccoli. 3 In a 1-quart saucepan melt the butter. Stir in the flour until absorbed. Stir in the broth and bring to a boil stirring constantly. Add to the broccoli mixture with tarragon and salt set aside. 4 Season the fish with salt. Place a quarter of the broccoli mixture on each fillet and roll up. Place fish seam down in an 8-inch-square baking dish. Add wine cover with foil. Bake 30 min- utes or until fish flakes when tested with a fork. SE R V E S : 4 Diabetic Exchanges: 2¾ very lean meat 1 vegetable ¾ fat

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1 4 7 E n t r é e s R E D U C E D PR O T E I N : Make Broccoli-Stuffed Tomato omitting the flounder. Stir ½ cup shred- ded Cheddar into the broccoli mixture. Stuff into 4 hollowed-out medium tomato shells. Bake 20 minutes. Diabetic Exchanges: ½ lean meat 2 vegetable 1½ fat R E D U C E D S O D I U M : Use low-sodium broth and unsalted butter. Diabetic Exchanges: 2¾ very lean meat 1 vegetable ½ fat MEN U S U G G E S T I O N S : Red Pepper Bisque page 56 Watercress and Endive with Blue Cheese Dressing page 275 Steamed Asparagus Fresh Raspberries

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low GI H I G H : saturated fat protein cholesterol phosphorus potassium LOW : carbohydrate fiber calcium iron sodium 1 4 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E Lem o n Sole with White W i n e This is a very simple method for preparing any fillet of fish. I find the Herbal Shake a nice com- plement to the wine but you can use any seasoning shake in the book pages 70–71 or any commercially prepared seasoning too. 1 pound lemon sole Herbal Shake page 71 2 teaspoons butter 3 tablespoons white wine 1 Sprinkle the sole with the shake. 2 In a large nonstick skillet melt the butter over medium-high heat. Add the fish and cook 1 to 2 minutes per side. When the fish is just cooked add the wine to the skillet and shake the pan so the fish is surrounded by the wine. Remove fish to serving platter pouring any pan juices over the fish. SE R V E S : 4 Diabetic Exchanges: 3 very lean meat 1¼ fat R E D U C E D S AT U R ATE D F AT : Substitute olive oil for the butter. Diabetic Exchanges: 3 very lean meat 1½ fat R E D U C E D S O D I U M : Use a salt-free seasoning such as Mrs. Dash or prepare the Herbal Shake without salt use unsalted butter. Diabetic Exchanges: 3 very lean meat 1¼ fat M E N U S U G G E S T I O N S : Chilled Yogurt Basil Soup page 67 Mixed Vegetable Salad Green Beans with Mushrooms and Dill page 227 Poached Pears

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low GI H I G H : protein cholesterol magnesium phosphorus potassium LOW : carbohydrate fiber calcium sodium cholesterol 1 4 9 E n t r é e s Salmon-Stuffed Flounder Be sure to use small fillets of fish because large ones will overwhelm the filling. Use lemon sole or any mild-flavored fillet—whichever fish has the smallest fillets. You can also omit the fish fil- let and bake the salmon mixture as patties be sure to grease the pan so they don’t stick you will want to double or triple the recipe if you are serving just the salmon. ¼ pound salmon 1 egg white 2 tablespoons snipped fresh chives divided 1 tablespoon dry sherry Salt to taste 1 pound flounder fillets Freshly ground black pepper to taste 2 tablespoons dry white wine 1 tablespoon chopped onion ½ cup lightly packed chopped watercress sprigs ¼ cup chopped fresh parsley 1 tablespoon olive oil 1 tablespoon fresh lime juice 1 Preheat oven to 350°F. 2 For the salmon mousse: in a food processor fitted with a steel blade combine the salmon egg white 1 tablespoon of the chives sherry and salt. Cover and process until smooth. 3 Rinse the fish fillets and pat dry season with salt and pepper. Place the flounder skin side up on wax paper. Put a quarter of the salmon mixture on the wider end of the fish fillets then roll the fish to encase the salmon. Place the rolls in a lightly greased 9-inch-square baking pan seam side down. Add wine and onion to the pan. Cover pan with aluminum foil and bake 18 to 20 minutes or until fish is cooked throughout. continued

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1 5 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E 4 Remove fish from pan and put on a serving platter keep in a warm oven while you prepare the sauce. Pour the pan juices with the onion into a blender. Add the watercress parsley olive oil and lime juice. Cover and blend until smooth. Pour over fish rolls. SE R V E S : 4 Diabetic Exchanges: 3¼ very lean meat ¾ lean meat 1 fat R E D U C E D F AT/ S AT U R ATE D F AT/P R O T E I N / C H O L E S T E R O L : Make Salmon-Stuffed Zucchini: prepare the salmon filling as described in step 2. Cut 2 medium zucchini in half lengthwise. Scoop out the center leaving hollow “boats.” Fill each boat with a quarter of the salmon mix- ture. Bake 15 minutes or until salmon is cooked through. To prepare sauce: place the water- cress parsley lime juice and ¹⁄ ³ cup warm chicken or vegetable broth in a blender. Cover and process until smooth. Serve the sauce with the zucchini. Diabetic Exchanges: ¼ bread 1 lean meat 1 fat M E N U S U G G E S T I O N S : Arugula and Fennel Salad with Avocado page 278 Bulgur Yellow Squash Ratatouille page 243 Bing Cherries

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low GI H I G H : protein magnesium phosphorus potassium LOW : fat saturated fat carbohydrate fiber calcium iron sodium 1 5 1 E n t r é e s Orange Orange Roughy This is a wonderful way to serve a mild-flavored fish fillet. This fish is relatively new to the mar- ket since they live so deep that it wasn’t until recently that modern fishing techniques allowed harvesting of such deep waters. They are native to New Zealand have a delicate flavor and are now widely available. 1 pound orange roughy fillets 3 tablespoons orange juice 2 tablespoons water 1 tablespoon white wine or additional orange juice ½ teaspoon crushed coriander seed ¼ teaspoon grated orange rind 1 teaspoon canola oil 1 teaspoon butter Salt to taste 1 tablespoon chopped cilantro leaves fresh coriander 1 Rinse and pat dry the fish fillets. 2 In a shallow bowl combine the orange juice water wine coriander seed and orange rind. Add the fish fillets and let marinate 20 minutes or longer in the refrigerator. 3 In a large nonstick skillet heat the oil and butter. Add the fish and cook 2 minutes per side or until fish flakes when pricked with a fork. Remove fish from skillet place on serving platter and season with salt. 4 Deglaze the skillet with the marinating mixture. Pour over fish and sprinkle with cilantro. SE R V E S : 4 Diabetic Exchanges: 2½ very lean meat ½ fat M E N U S U G G E S T I O N S : Chicken Broth with Scallion Slices Chickpea Leek Salad page 298 Sugar Snaps with Carrots page 247 Strawberry Mango Sorbet page 334

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low GI H I G H : protein cholesterol magnesium phosphorus potassium LOW : iron sodium 1 5 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E Re d Rai n b ow Trout with S w e e t Pe pp e r Salsa Red rainbow trout looks just like salmon. You can substitute almost any fish for the trout as the salsa has a lovely versatile flavor. If you are no fan of mint the relish is quite good even without it. ²⁄ ³ cup finely chopped orange or red bell pepper ¹⁄ ³ cup finely chopped onion ¼ cup finely diced orange 2 tablespoons finely chopped lime pulp 1 tablespoon chopped cilantro leaves fresh coriander 1 teaspoon finely chopped fresh mint ¼ teaspoon ground cumin 1¼ pounds red rainbow trout boned Salt to taste Ground black pepper to taste Cajun Shake page 71 or seasoning to taste 1 In a small bowl combine the bell pepper onion orange lime cilantro mint and cumin. Let stand at least 30 minutes for the flavors to meld. 2 Preheat broiler. 3 Sprinkle trout with salt pepper and Cajun seasoning. Place skin side down on a broiler pan. Cook 5 to 6 minutes or until fish flakes when pricked with fork or to desired doneness. 4 Divide the fish among 4 plates topped with the salsa. SE R V E S : 4 Diabetic Exchanges: 4¼ very lean meat ¼ fruit ½ vegetable 1 fat M E N U S U G G E S T I O N S : Snap Pea Soup with Rosemary page 55 Sautéed Corn and Zucchini page 221 Green Bean and Red Onion Salad page 287 Sliced Anjou Pears

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low GI H I G H : protein cholesterol magnesium phosphorus potassium LOW : fiber iron sodium 1 5 3 E n t r é e s Sea Trout with Sn ow Peas and Mint Some years ago the fish industry felt that some of the catch would be more popular if they had nicer names. So they changed this fish’s name from weakfish to sea trout. I was pleasantly sur- prised to find the flavor so mild because it smelled fishy as it was cooking. The combination of snow peas and mint is just right. 1¼ pounds sea trout Salt to taste Ground black pepper to taste 2 teaspoons vegetable oil 1 cup sliced onion 1 cup julienned snow peas 2 teaspoons minced ginger 2 cloves garlic minced 2 tablespoons mirin or dry sherry 1 tablespoon chopped fresh mint 1 Season the sea trout with salt and pepper let stand 10 minutes or longer in the refrigerator. 2 In a large nonstick skillet heat the oil over medium-high heat. Add the onion snow peas ginger and garlic. Cook stirring until tender-crisp about 3 minutes. Remove from the skillet. 3 Add the fish to the skillet. Cook skin side down 3 minutes. Turn and cook 4 minutes longer or until fish flakes when pricked with a fork you can remove the skin while the second side is cooking. 4 Remove the fish from the skillet and place on a serving platter. Return the vegetables to the skillet add the mirin and chopped mint. Cook stirring until heated through about 1 minute. Pour over fish fillets. SE R V E S : 4 Diabetic Exchanges: ¼ bread 3½ very lean meat ¾ vegetable 1½ fat M E N U S U G G E S T I O N S : Curried Coleslaw page 294 Converted Long Grain White Rice or Brown Rice Broccoli Rabe with Shiitake Mushrooms page 210 Mojito Grapefruit Pear Salad page 343

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low GI H I G H : protein cholesterol magnesium phosphorus potassium LOW : saturated fat carbohydrate fiber calcium iron sodium 1 5 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E Citrus Glazed Re d S nappe r with S e s a m e S ee d s This glaze would work well with many different fish: flounder sole tuna swordfish sea bass or any other mild-flavored fish. Don’t forget to grate the zest before you cut the lemon and orange to squeeze the juice. 4 red snapper fillets 5 ounces each Salt and ground black pepper to taste 2 teaspoons sesame seeds 2 teaspoons vegetable oil ¹⁄ ³ cup fresh orange juice 1 tablespoon fresh lemon juice 1 teaspoon sesame oil ½ teaspoon grated orange rind ¼ teaspoon grated lemon rind 1 Season the fillets with salt and pepper set aside. 2 In a large nonstick skillet cook the sesame seeds over medium-high heat stirring con- stantly until lightly browned about 4 to 5 minutes. Be careful not to burn them. Remove seeds from skillet. 3 Heat the oil in the skillet. Add the fillets and cook skin side down for 2 minutes then turn and cook 2 minutes longer. Remove from skillet. 4 Add the orange juice lemon juice sesame oil orange and lemon rinds to the skillet to deglaze the pan. Pour sauce over the fillets sprinkle with sesame seeds. SE R V E S : 4 Diabetic Exchanges: 3¾ very lean meat ¼ fruit 1 fat M E N U S U G G E S T I O N S : Thyme Stuffed Mushrooms page 26 Baked Acorn Delicata or Dumpling Squash Steamed Green Beans Fresh Strawberries

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low GI H I G H : protein cholesterol iron magnesium phosphorus potassium carbohydrate LOW : saturated fat fiber 1 5 5 E n t r é e s Cioppin o Sort of a soup sort of a stew. You can vary this by adding or deleting any fish or shellfish you like. 2 teaspoons vegetable oil 1 cup chopped onion ½ cup chopped green bell pepper 2 cloves garlic minced One 14- to 15-ounce can diced tomatoes ½ cup water 2 tablespoons dry red wine 1 bay leaf 1 teaspoon dry basil ¼ teaspoon ground black pepper ¹⁄8 teaspoon dried thyme Salt to taste 12 clams ½ pound shrimp peeled and deveined ½ pound cod halibut or other white fish 2 tablespoons chopped fresh parsley 1 In a 4-quart nonstick saucepan heat the oil over medium-high heat. Add the onion green pepper and garlic. Cook stirring until vegetables are slightly softened about 2 minutes. 2 Stir in the tomatoes stir in the water wine bay leaf basil pepper thyme and salt. Bring to a boil. Reduce heat and simmer uncovered 15 minutes. 3 Add the clams. Simmer covered 3 minutes. Add the shrimp cod or halibut and parsley. Cover and simmer 5 minutes or until fish are cooked and clams have opened. Discard bay leaf before serving. continued

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1 5 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E SE R V E S : 4 Diabetic Exchanges: 3¼ very lean meat 1½ vegetable ½ fat R E D U C E D PR O T E I N : Add ½ cup converted rice when you add the tomatoes simmer 20 min- utes covered. Omit the cod and clams add shrimp and ¼ cup peas cover and simmer 5 to 7 minutes longer or until shrimp is cooked. Diabetic Exchanges: 1¼ bread 1¾ very lean meat 1½ vegetable ½ fat R E D U C E D S O D I U M : Use low-sodium tomatoes. Diabetic Exchanges: 3¼ very lean meat 1¾ vegetable ½ fat M E N U S U G G E S T I O N S : Crusty Sourdough Bread Spinach and Mushroom Salad page 274 Berries with Zabaglione page 335

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low H I G H : protein cholesterol 1 5 7 E n t r é e s GI LOW : saturated fat carbohydrate fiber sodium Pan-Seared Cajun Shr i m p I like to leave the tails on the shrimp for a pretty presentation: arrange the shrimp in a pinwheel with the tails facing the outside of a serving platter place lemon or lime wedges and fresh pars- ley in the center of the pinwheel. If you love spicy food use more of the Cajun spice mix if you can’t tolerate spice use less. 1¼ pounds jumbo shrimp 1 tablespoon olive oil 1½ teaspoons Cajun spice mix available in most supermarkets or Cajun Shake page 71 Salt to taste 2 tablespoons chopped fresh parsley 1 tablespoon fresh lemon juice 1 Remove the shells and devein the shrimp rinse and pat dry. 2 In a large bowl combine the oil Cajun spice mix and salt if using. Add the shrimp and toss until covered with the spice mixture. Let stand 10 minutes. 3 In a large nonstick skillet cook the shrimp over medium-high heat until just cooked about 2 to 3 minutes per side. Stir in the parsley and lemon juice. SE R V E S : 4 Diabetic Exchanges: 4 very lean meat ¾ fat R E D U C E D PR O T E I N / C H O L E S T E R O L : Make Pan-Seared Cajun Shrimp with Wild Rice: reduce the shrimp to ¾ pound large shrimp. When the shrimp are cooked stir in 2 cups of cooked wild or brown or white rice. Stir until heated through add extra low-sodium Cajun spice if desired. Diabetic Exchanges: 1 bread 2½ very lean meat ¾ fat R E D U C E D S O D I U M : Prepare the homemade Cajun Shake omitting the salt. Diabetic Exchanges: 4 very lean meat ¾ fat M E N U S U G G E S T I O N S : Tricolore Salade page 273 Greek Vegetable Stew page 224 Plum Halves

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low HI G H : protein carbohydrate cholesterol iron magnesium phosphorus sodium 1 5 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E GI fiber potassium LOW : saturated fat cholesterol Ginger Shri m p with Whit e and Wil d Ric e and Scallions You can use white or wild rice or a combination of the two if you prefer. 1 tablespoon vegetable oil 1 pound extra-large or jumbo shrimp peeled and deveined 1½ tablespoons minced ginger 3 cloves garlic minced ½ cup sliced scallions green and white parts 2 cups cooked converted long grain white rice 1 cup cooked wild rice 1½ tablespoons soy sauce 1 tablespoon hoisin sauce 1 In a nonstick wok or large skillet heat the oil over high heat. Add the shrimp ginger and garlic. Cook stirring until shrimp are no longer translucent about 3 minutes. 2 Stir in the scallions and cook stirring 30 seconds or until just slightly softened. 3 Stir in the rice soy sauce and hoisin sauce. Cook stirring until rice is heated through. SE R V E S : 4 Diabetic Exchanges: 2¼ bread 2 very lean meat ¼ vegetable ¾ fat R E D U C E D PR O T E I N / C H O L E S T E R O L : Omit the shrimp. Sauté the scallion ginger and garlic until softened about 1 minute. Add 2 cups cooked chickpeas and the rice with the soy and hoisin sauces. Diabetic Exchanges: 3½ bread ¼ very lean meat ¼ vegetable ¾ fat R E D U C E D S O D I U M : Use low-sodium soy sauce. Diabetic Exchanges: 2¼ bread 2 very lean meat ¼ vegetable ¾ fat M E N U S U G G E S T I O N S : Mixed Greens Salad Okra with Tomatoes page 234 Fresh Fruit Salad page 344

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low GI H I G H : protein magnesium phosphorus potassium LOW : fiber calcium iron saturated fat 1 5 9 E n t r é e s Garlic Sautéed Scallops Don’t be deceived by the simplicity of this recipe—it is full-flavored. Serve it with good bread so you can sop up any sauce on the plate. I also serve this as an appetizer for eight. 1 pound sea scallops Salt and ground black pepper to taste 1½ tablespoons butter 3 cloves garlic minced 1 tablespoon fresh lemon juice 1 tablespoon chopped fresh parsley 1 Rinse the scallops and pat dry . Season with salt and pepper. 2 In a large nonstick skillet melt the butter over medium-high heat. Add the garlic and cook stirring 30 seconds. Add the scallops. Cook stirring until opaque and cooked through about 3 to 4 minutes or until scallops are lightly browned. 3 Add the lemon juice and parsley cook stirring about 30 seconds longer. SE R V E S : 4 Diabetic Exchanges: 2¾ very lean meat 1 fat R E D U C E D S AT U R ATE D F AT/ C H O L E S T E R O L : Substitute olive oil for the butter. Diabetic Exchanges: 2¾ very lean meat 1 fat M E N U S U G G E S T I O N S : Crusty Sourdough Bread Watercress and Endive with Blue Cheese Dressing page 275 Green Beans with Mushrooms and Dill page 227 Baked Peaches with Fresh Melba Sauce page 337

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low GI HI G H : protein iron phosphorus potassium carbohydrate magnesium LOW : fat saturated fat fiber sodium cholesterol calcium 1 6 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E Z u pp a de Clams I first tasted this dish in a very well-known seafood now defunct restaurant in Hoboken New Jersey called the Clam Broth House. It’s been a favorite ever since. Sometimes I add some red pepper flakes for a little zip. 4 pounds littleneck clams 1½ teaspoons olive oil ½ cup chopped onion 2 cloves garlic minced 2 cups chopped tomatoes 1 tablespoon tomato paste ¼ teaspoon dried basil ¼ teaspoon dried oregano ¹⁄8 teaspoon dried thyme ¹⁄8 teaspoon ground black pepper Salt to taste 1 Thoroughly rinse the clams and discard any that don’t close when tapped. 2 In a 6-quart nonstick pot heat the oil over medium-high heat. Add the onion and garlic and cook stirring until the onion is slightly softened about 2 minutes. Add the tomatoes tomato paste basil oregano thyme pepper and salt. Cook uncovered 3 minutes or until tomatoes give up their juice. 3 Add the clams increase the heat to high and cook covered 5 to 7 minutes or until the clams have opened. Discard any clams that don’t open in the allotted cooking time. SE R V E S : 4 Diabetic Exchanges: 2 very lean meat 1¼ vegetable ½ fat R E D U C E D PR O T E I N : Prepare only 1 pound of clams using the rest of the ingredients as listed. Serve over 4 cups cooked pasta. Diabetic Exchanges: 2½ bread ½ very lean meat 1¼ vegetable ¼ fat M E N U S U G G E S T I O N S : Sourdough Bread Caesar Salad Ripe Nectarines

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low GI HI G H : protein iron magnesium phosphorus potassium carbohydrate LOW : saturated fat fiber cholesterol sodium 1 6 1 E n t r é e s Mussels in Saff ron Toma to B roth If you have some mussels that do not open in the allotted cooking time discard them. 3 pounds farm-raised mussels 1½ teaspoons olive oil ¾ cup finely sliced leek white and light green parts 3 cloves garlic minced ¾ cup finely chopped tomato ²⁄ ³ cup water ¹⁄ ³ cup dry white wine vegetable broth or clam juice ¼ cup chopped fresh parsley ¹⁄8 teaspoon saffron threads ¹⁄8 teaspoon ground black pepper Salt to taste 1 Thoroughly rinse and debeard pull off any stringy-looking stuff the mussels discard any mussels that do not close when tapped. 2 In a 6-quart nonstick pot heat the oil over medium-high heat. Add the leek and garlic cook stirring until slightly softened 1 to 2 minutes. Add the tomato water wine parsley saf- fron pepper and salt if using. Bring to a boil reduce heat and simmer covered 5 minutes. 3 Add the mussels. Cover and cook on high heat 4 to 7 minutes or until all or most of the mussels have opened. Serve in soup bowls with the saffron broth. SE R V E S : 4 Diabetic Exchanges: 2 lean meat ¾ vegetable ½ fat R E D U C E D PR O T E I N / C H O L E S T E R O L : Use only 1 pound of mussels and serve over 4 cups cooked whole-wheat pasta shells. SE R V E S : 4 Diabetic Exchanges: 2 bread/starch ½ lean meat ¾ vegetable ½ fat M E N U S U G G E S T I O N S : Marinated Tomato Salad page 281 Sourdough Bread Fresh Blueberries

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1 6 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E Beef To Cure Diabetes Naturally Click Here Although you are probably better off choosing a chicken or fish dish there is still a place for beef in a diabetic menu plan. Despite high fat and cholesterol don’t forget that beef is a good source of iron and vitamins as well—not to mention plain old good taste. Watch portion sizes and choose leaner cuts of beef and you will be just fine. low GI H I G H : protein cholesterol phosphorus LOW : fiber sodium M o m ’ s Hungarian Braised P ot Roas t My mom was a fabulous cook—the only problem was that she only had one recipe. Everything she cooked had onion garlic paprika and kosher salt. That’s how she cooked roast beef roast chicken duck or turkey—that’s even how she cooked roast pork. It’s also how she made chicken and meatball fricassee chicken paprikash and hotdog goulash—each and every one of which was delicious By the way Mom would have wanted you to know this freezes beautifully. You can slice the meat before freezing store it in the gravy then just pop it into the oven to heat when you want to serve it. 1 tablespoon vegetable oil 2 cups chopped onions 2 cloves garlic minced 2 tablespoons Hungarian sweet paprika ½ teaspoon ground black pepper Salt to taste 2 pounds first-cut brisket 2 cups water and additional water if necessary

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1 6 3 E n t r é e s 1 In a 6-quart nonstick pot heat the oil over medium-high heat. Add the onions and garlic and cook stirring until slightly softened about 2 minutes. Stir in the paprika black pepper and salt if using. 2 Add the brisket to the pot and cook until slightly browned on bottom about 2 minutes. Turn and brown slightly on the other side about 2 minutes. 3 Add the water to the pot. Bring to a boil reduce heat and simmer covered 2 hours turn- ing occasionally. Uncover and cook 1 to 2 hours longer turning occasionally until tender when pierced with a fork adding additional water if necessary. 4 Slice and serve with pan juices on the side. SE R V E S : 6 Diabetic Exchanges: 3½ very lean meat 1 vegetable 3¼ fat M E N U S U G G E S T I O N S : Sliced Cucumber Salad page 283 Parslied Carrots Applesauce

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1 6 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E low GI H I G H : fat saturated fat protein cholesterol phosphorus potassium LOW : carbohydrate fiber calcium sodium Garlicky Tenderloin T i p s Although this recipe calls for tenderloin also known as filet mignon any tender cut of meat will do. Sirloin or boneless rib steak would work well. The red wine and water make a nice sauce for the steak but you can omit them and still have a splendid main course. 1 pound beef tenderloin filet mignon or other tender cut cut into 1-inch cubes ¼ teaspoon ground black pepper Salt to taste 1 tablespoon olive oil 4 cloves garlic minced 3 tablespoons water 3 tablespoons red wine 1 Season beef with pepper and salt let stand 10 minutes. 2 In a large nonstick skillet heat the oil over high heat. Add the beef cubes and garlic and cook turning until all sides are seared and meat is at desired doneness 3 to 4 minutes for rare 9 to 10 minutes for well done. Remove beef from skillet. Add the water and wine to deglaze the pan. Pour the sauce over the beef cubes. SE R V E S : 4 Diabetic Exchanges: 3 lean meat 1¾ fat RE D U CE D FAT/ S AT U R ATE D FAT/ C HOLES TEROL/P R O TE I N : In a large nonstick skillet heat 1½ teaspoons of the olive oil sauté 2 cups sliced zucchini ½ cup red pepper cubes 1 cup green pepper cubes and 1 cup of thick sliced onion over medium-high heat for 5 minutes or until tender-crisp. Remove from skillet. Heat the remaining 1½ teaspoons oil and cook ½ pound of cubed beef with garlic to desired doneness. Remove beef to serving platter with vegetables. Deglaze pan with water and wine and pour sauce over beef and vegetables. SE R V E S : 4

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1 6 5 E n t r é e s Diabetic Exchanges: 1½ lean meat 1½ vegetable 1¼ fat M E N U S U G G E S T I O N S : Snap Pea Soup with Rosemary page 55 Chunky Mediterranean Salad page 291 Converted White Rice with Chopped Parsley Baby Pattypan Squash with Basil page 241 Honeydew Wedges with Lime low GI H I G H : fat saturated fat protein cholesterol magnesium phosphorus potassium iron LOW : calcium sodium Braised B e e f with Re d W i n e Although not exactly beef bourguignon I would say this is a first cousin. Because it is rich and filling I look forward to this kind of meal on a cold winter’s day curled up reading a book while the house fills with the aroma of stewing beef. 1 pound stewing beef cubed 1 tablespoon all-purpose flour 1 tablespoon vegetable oil divided 3 cups sliced mushrooms 1½ cups coarsely chopped onions 1½ to 2 cups water ½ cup sliced carrot 1 bay leaf ¼ teaspoon dried rosemary ¼ teaspoon dried thyme ¹⁄ ³ cup red wine 2 tablespoons chopped fresh parsley ¼ teaspoon ground black pepper Salt to taste 1 Dredge the beef in the flour. continued

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1 6 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E 2 In a 2-quart pot heat 2 teaspoons of the oil over medium-high heat. Add the beef and cook turning until browned on all sides about 5 minutes. Remove beef from pot. Add remaining tea- spoon of oil then add mushrooms and onions. Cook stirring until softened about 4 minutes. 3 Add 1½ cups water bring to a boil over medium-high heat. Add the beef carrot bay leaf rosemary and thyme return to a boil. Reduce heat and simmer covered 1½ hours. Uncover and simmer 40 minutes longer or until beef is almost tender. 4 Add the wine parsley pepper and salt return to a boil. Reduce heat and simmer covered 30 to 40 minutes longer or until beef is tender adding more water if necessary. Discard bay leaf before serving. SE R V E S : 4 Diabetic Exchanges: 3 meat 1¾ vegetable 3¾ fat L O W PR O T E I N : Decrease beef to ½ pound add 2 cups celery cut into 1-inch pieces when you add the carrot. Add 2 cups sliced zucchini when you add the wine. Diabetic Exchanges: 1 bread 1½ lean meat 2¼ vegetable 2½ fat M E N U S U G G E S T I O N S : Onion Soup Marinated Tomato Salad page 281 Sourdough Bread Cantaloupe

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1 6 7 E n t r é e s low GI H I G H : fat saturated fat cholesterol protein iron phosphorus potassium carbohydrate fiber magnesium LOW : fiber calcium sodium saturated fat cholesterol Mediterranea n Beef Ste w Eat this stew with couscous or noodles. It would also be delicious if you used lamb instead of beef. 2 teaspoons olive oil divided 1¼ pounds beef cubes 1 cup chopped onion 2 cloves garlic minced 1½ cups water 2 cups cubed eggplant 1 cup chopped tomato 2 tablespoons tomato paste 1 teaspoon sugar ½ teaspoon ground cinnamon ¼ teaspoon dried oregano ¼ teaspoon ground allspice ¼ teaspoon ground black pepper ¹⁄8 teaspoon ground cloves ¼ teaspoon grated lemon rind Salt to taste 1 In a 3-quart nonstick saucepot heat 1 teaspoon of the oil over medium-high heat. Add the beef and cook turning often until browned on all sides about 5 minutes. Remove beef from pot set aside. Add the remaining teaspoon of oil then the onion and garlic. Cook stirring until onion is slightly softened about 2 minutes. 2 Add the water and bring to a boil. Return beef to pot. Reduce heat and simmer covered 1½ to 2 hours or until beef is tender. continued

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1 6 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E 3 Add the eggplant tomato tomato paste sugar cinnamon oregano allspice black pepper and cloves. Cook uncovered 30 minutes. 4 Stir in the lemon rind and salt. SE R V E S : 4 Diabetic Exchanges: 3¾ lean meat 1½ vegetable 3 fat R E D U C E D PR O T E I N : Omit the beef. Increase oil to 1 tablespoon and sauté 4 cups cubed egg- plant with the onion and garlic. Add ½ cup beef broth. Go to step 3 adding 1¾ cups cooked chickpeas. Diabetic Exchanges: 1½ bread ½ very lean meat 1¾ vegetable ¾ fat M E N U S U G G E S T I O N S : Tomato and Mozzarella with Basil Chiffonade page 29 Bulgur with Chopped Spinach and Onions Chopped Parsley Salad page 280 Apricot Halves

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1 6 9 E n t r é e s low GI H I G H : protein cholesterol iron phosphorus potassium carbohydrate fiber magnesium LOW : saturated fat cholesterol sodium San ta Fe Beef Ste w I love this Southwestern stew Don’t be intimidated by the relatively long list of ingredients— it’s really not hard to make. It’s also not too spicy if you like more heat add some Tabasco sauce or ground red pepper. 2 teaspoons vegetable oil 1 cup chopped onion ½ cup chopped green bell pepper 2 cloves garlic minced One 14- or 15-ounce can whole peeled tomatoes packed in juice undrained 1 pound stewing beef cut into 1-inch cubes 1 cup water ¼ cup canned chopped green chilies undrained 1 tablespoon dark brown sugar 1 teaspoon cider vinegar ½ teaspoon chili powder ½ teaspoon ground cumin ¼ teaspoon dried oregano ¹⁄8 teaspoon ground black pepper 2 tablespoons chopped cilantro leaves fresh coriander Salt to taste 1 In a 2-quart nonstick saucepan heat the oil over medium-high heat. Add the onion green pepper and garlic. Cook stirring until vegetables are slightly softened about 3 minutes. 2 Add the tomatoes with canning liquid breaking up with the back of a spoon. Add the beef water chilies brown sugar vinegar chili powder cumin oregano and black pepper. Bring to a boil reduce heat and simmer covered 1½ hours. Stir in the cilantro and salt. Simmer uncov- ered 40 minutes longer or until the beef is tender. continued

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1 7 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E SE R V E S : 4 Diabetic Exchanges: ¼ other carbohydrate 3 lean meat 1¾ vegetable ½ fat R E D U C E D F AT/ S AT U R ATE D F AT/P R O T E I N / C H O L E S T E R O L : Substitute 1 cup black beans for the beef omit the water and use 2 cups broth instead. SE R V E S : 6 Diabetic Exchanges: 2 bread ¼ other carbohydrate 1¾ vegetable ½ fat R E D U C E D S O D I U M : Use low-sodium tomatoes omit the green chilies and add 1 to 2 seeded jalapeño peppers chopped. Diabetic Exchanges: ¼ other carbohydrate 3 lean meat 1¾ vegetable ½ fat M E N U S U G G E S T I O N S : Tomato Salsa page 25 with Crudités or Baked Tortilla Chips Green Bean and Red Onion Salad page 287 Cajun Barley page 252 Fresh Strawberries

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1 7 1 E n t r é e s low GI H I G H : fat saturated fat protein cholesterol magnesium phosphorus potassium sodium iron LOW : calcium sodium Ropa V i e j a Shredde d B e e f in Toma to Sauce This is my favorite dish to order when I go to a Cuban or Asian-Cuban restaurant. Now I make it at home. Don’t be discouraged by the long time it takes for the meat to become tender—the result is well worth the wait. 12 cups water 1¼ pounds flank steak 1 cup chopped onion 2 cloves garlic 1 bay leaf 1 tablespoon olive oil ½ cup finely chopped onion ¹⁄ ³ cup finely chopped green bell pepper 2 cloves garlic minced One 8-ounce can tomato sauce 3 tablespoons tomato paste 2 tablespoons dry red wine 1 tablespoon red wine vinegar ½ teaspoon ground cumin ¼ teaspoon dried oregano ¼ teaspoon ground black pepper Salt to taste 1 In a 6-quart pot bring the water to a boil over medium-high heat. Add the steak and return to a boil. Boil 10 minutes discarding any scum that forms on the surface. Add the chopped onion whole cloves of garlic and bay leaf. Return to a boil. Reduce heat and simmer uncov- ered 2½ to 3 hours or until the beef is tender. Remove beef from pot reserving 1 cup of the cooking liquid and let cool about 30 minutes. When it is cool enough to handle shred the beef along the grain cutting the shreds in half if very long. continued

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1 7 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E 2 In a large nonstick skillet heat the oil over medium-high heat. Add the finely chopped onion bell pepper and the minced garlic. Cook stirring until slightly softened about 3 min- utes. Add the shredded beef reserved 1 cup of cooking liquid tomato sauce tomato paste wine vinegar cumin oregano pepper and salt. Cook stirring frequently until mixture is thick about 30 minutes. SE R V E S : 4 Diabetic Exchanges: 4¼ very lean meat 2¾ vegetable 2½ fat R E D U C E D S O D I U M : Use salt-free tomato sauce and paste. Diabetic Exchanges: 4¼ very lean meat 2¾ vegetable 2½ fat M E N U S U G G E S T I O N S : Shredded Iceberg Lettuce with Sliced Tomatoes and Onions Baked Plantain Okra with Tomatoes page 234 Flan

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low H I G H : fat saturated fat protein cholesterol iron phosphorus potassium 1 7 3 E n t r é e s GI carbohydrate fiber magnesium LOW : fiber calcium fat saturated fat cholesterol Barbecu e B e e f You’ll love how tender and tasty the beef is after the long slow simmering. You can also make this with lamb or pork or shred the meat and serve it on a bun if you like. 1½ pounds boneless lean beef cubed 2 cups water 1 cup chopped red onion 3 cloves garlic minced ¼ cup ketchup 1 tablespoon cider vinegar 1 tablespoon dark brown sugar ½ teaspoon Worcestershire sauce ¹⁄8 teaspoon Tabasco Salt to taste 1 Place the beef in a 3-quart saucepan. Add the water onion and garlic. Bring to a boil over high heat. Reduce heat and simmer covered 2 hours or until beef is tender adding more water if necessary. 2 Remove the beef from the pot and shred. Return to the pot with any remaining cooking liquid. 3 Stir in the ketchup vinegar brown sugar Worcestershire sauce Tabasco and salt. Cook uncovered over medium heat until mixture is thickened about 30 to 45 minutes. SE R V E S : 5 Diabetic Exchanges: ¼ other carbohydrate 3½ meat ½ vegetable 3½ fat R E D U C E D FAT/ S AT U R ATE D FAT/PR O T EI N / C H O L E S T E R O L : Substitute 1 cup dry red kidney beans for the beef. Cook 1 to 1½ hours or until beans are tender. Proceed with recipe as written. Diabetic Exchanges: 1½ bread ¼ other carbohydrate ½ vegetable M E N U S U G G E S T I O N S : Vegetable Tomato Soup page 45 Sautéed Spinach Post-Halloween Chocolate Pudding page 324

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low GI H I G H : fat saturated fat protein cholesterol phosphorus potassium LOW : fiber calcium sodium 1 7 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E Herbed Meat Loaf Meat loaf is one of my favorite comfort foods which is why you’ll find more than one meat loaf recipe in this book. In addition to making a perfect entrée there’s usually enough left for sand- wiches. You can double this recipe and really have lots of leftovers. You can slice the cold meat loaf and wrap each slice in plastic wrap then place in a freezer baggie. This way you can just pull out as much as you need for sandwiches or to reheat for another meal. 1½ pounds ground beef One 8-ounce can tomato sauce ½ cup finely chopped onion ¹⁄ ³ cup chopped fresh parsley ¼ cup quick-cooking oats 1 egg white 1 clove garlic minced 1 teaspoon dried oregano ½ teaspoon dried basil ¼ teaspoon ground black pepper ¹⁄8 teaspoon dried thyme Salt to taste 1 Preheat oven to 350°F. 2 In a large bowl combine the beef tomato sauce onion parsley oats egg white garlic oregano basil pepper thyme and salt. Pat into an 8-by-4¾-inch loaf pan. Bake for 50 minutes or until meat is cooked through. SE R V E S : 6 makes 1 loaf Diabetic Exchanges: 3¼ lean meat ¾ vegetable 2¼ fat R E D U C E D S O D I U M : Use low-sodium tomato sauce. Diabetic Exchanges: 3¼ lean meat ¾ vegetable 2¼ fat M E N U S U G G E S T I O N S : Split Pea and Barley Soup page 60 Curried Coleslaw page 294 Garlic Green Beans Fresh Raspberries

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med. GI H I G H : fat saturated fat protein magnesium phosphorus potassium LOW : calcium 1 7 5 E n t r é e s Shepherd’ s Pi e Shepherd’s pie is also known as cottage pie. It is a classic English comfort food. Although the potatoes are part of the signature of Shepherd’s Pie I’ve made the reduced carbohydrate vari- ation without them if you miss the potatoes you can use Pureed Cauliflower and White Beans page 218 instead. 1 pound potatoes 2 to 3 medium 1 pound ground beef 1 cup sliced mushrooms ¾ cup chopped carrot ½ cup finely chopped onion 1 tablespoon all-purpose flour ½ cup beef broth ¼ cup fresh or frozen peas 2 tablespoons snipped fresh dill ¼ teaspoon dried marjoram or oregano ¼ teaspoon ground black pepper divided Salt to taste ¼ cup milk 1 Preheat oven to 350°F. 2 Peel the potatoes and cut into 1-inch cubes. Cook the potatoes in boiling water salted if desired 20 minutes or until the potatoes are soft. 3 While the potatoes are cooking in a large nonstick skillet cook the beef mushrooms car- rot and onion breaking up the beef about 4 minutes. The beef should no longer be pink. Stir in the flour until absorbed. 4 Add the broth peas dill marjoram ¹⁄8 teaspoon of the pepper and salt. Spoon into a 1½- quart baking dish. continued

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1 7 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E 5 Drain the potatoes then return the potatoes to the pot and mash with milk the remaining ¹⁄8 teaspoon pepper and salt until smooth. Spoon the potatoes around the edge of the baking dish and decorate attractively using the tines of a fork. Bake 30 minutes or until potatoes are browned and meat mixture is hot. SE R V E S : 6 Diabetic Exchanges: 1 bread 2 lean meat ¾ vegetable 1½ fat R E D U C E D F AT/ S AT U R ATE D F AT/P R O T E I N / C H O L E S T E R O L / P O TA S S I U M : Use only ½ pound of meat increase mushrooms to 2 cups carrots to 1 cup and add 1 cup diced zucchini when you cook the meat. SE R V E S : 5 Diabetic Exchanges: 1 lean meat 1 vegetable ¾ fat L O W GI R E D U C E D C A R B O H Y D R ATE : Omit potato topping. Diabetic Exchanges: 2 lean meat 1 vegetable 1½ fat M E N U S U G G E S T I O N S : Lettuce and Tomato Salad Fresh Blueberries

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1 7 7 E n t r é e s low GI High: protein potassium carbohydrate magnesium phosphorus potassium sodium Low: calcium phosphorus cholesterol protein Stuffed Green Pe pper s To Get Best Natural Diabetes Treatment Click Here I like these very much. The recipe now calls for cooked rice because the first time I tested it I called for raw rice and we had to eat “crunchy” stuffed peppers—not fun. So save a little rice from your Chinese takeout or substitute any cooked grain that you may have around the house and you won’t have a problem. 2 medium to small green or red bell peppers ¾ pound ground lean beef ½ cup cooked white or brown rice ¼ cup chopped onion 1 clove garlic minced ¼ teaspoon ground pepper Salt to taste One 8-ounce can tomato sauce divided One 8-ounce can stewed tomatoes ¼ teaspoon ground ginger ¼ teaspoon Tabasco or less to taste 1 Preheat oven to 375°F. 2 Cut the peppers in half through the stem remove seeds and white pith cook in boiling water 4 minutes remove from water and drain well. 3 In a medium bowl combine the beef rice onion garlic pepper salt and ½ cup of the tomato sauce. Divide the meat among the bell pepper halves. Place in an 8-inch-square baking pan. 4 Stir together the remaining tomato sauce stewed tomatoes ginger and Tabasco pour over the peppers. Bake 50 minutes. SE R V E S : 4 continued

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1 7 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E Diabetic Exchanges: ¼ bread 2¾ very lean meat 2½ vegetable ¼ fat R E D U C E D S A T U R A TE D F A T / P R O T E I N / C H O L E S T E R O L : Omit meat. Sauté onion and garlic in 1 teaspoon olive oil. Stir in ½ teaspoon chili until absorbed. Stir in 1 cup cooked brown rice ½ cup cooked chickpeas and ½ cup shredded Cheddar cheese. Continue recipe baking 20 minutes. Diabetic Exchanges: 1 bread ½ lean meat 2½ vegetable ¾ fat R E D U C E D S O D I U M : Use low-sodium tomato sauce and stewed tomatoes. Diabetic Exchanges: ¼ bread 2¾ very lean meat 2½ vegetable ¼ fat M E N U S U G G E S T I O N S : Zucchini Escarole Soup page 48 Pureed Cauliflower and White Beans page 218 Fresh Strawberries

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1 7 9 E n t r é e s Veal To Get Rid Of Diabetes Permanently Click Here Since veal comes from calves it’s not too unexpected that the nutritional values are somewhat similar to beef which comes from cows—just in case anyone didn’t know that. It’s interesting that although pound for pound veal is slightly lower in calories fat and saturated fat than beef beef is lower in cholesterol and sodium. low GI H I G H : protein fiber cholesterol magnesium phosphorus potassium carbohydrate LOW : sodium saturated fat Rosemary Veal Ste w This stew just melts in your mouth. The rosemary is a very prominent flavor. If you’re not a rosemary fan substitute ¼ teaspoon dried thyme. 1¼ pounds veal cubes boneless veal for stew 1 tablespoon all-purpose flour 1 tablespoon vegetable oil 1 cup chopped onion 2 cloves garlic minced 1 cup water 1 cup sliced carrots ¹⁄ ³ cup chopped fresh parsley ½ teaspoon dried rosemary crumbled ¼ teaspoon ground black pepper 3 cups whole trimmed green beans ¾ pound Salt to taste 1 On a piece of wax paper dredge the veal in the flour. 2 In a 6-quart nonstick pot heat the oil over high heat. Add the veal and cook until browned all over about 5 to 7 minutes. Add the onion and garlic to the pot and cook stirring until slightly softened about 1 minute. continued

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1 8 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E 3 Add the water and bring to a boil. Reduce heat and simmer covered 45 minutes. 4 Add the carrots parsley rosemary and pepper. Simmer covered 10 minutes longer. 5 Add the green beans. Simmer covered 7 minutes or until desired doneness. Add salt to taste. SE R V E S : 4 Diabetic Exchanges: ½ bread 4 very lean meat 2½ vegetable 1 fat R E D U C E D S AT U R ATE D F AT/ PR O T E I N / C H O L E S T E R O L : Reduce veal to ½ pound and add 1 cup cooked chickpeas when you add the green beans. Diabetic Exchanges: 1 bread 2 very lean meat 2½ vegetable ¾ fat M E N U S U G G E S T I O N S : Roasted Red Peppers with Fennel Salad and Pignoli page 27 Tricolore Salade page 273 Lemon Asparagus page 205 Ginger Bread Pudding page 326

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low H I G H : saturated fat protein cholesterol phosphorus potassium 1 8 1 E n t r é e s GI LOW : fiber Herbed Veal and Spinac h Meat Loaf This meat loaf has quite a garlicky kick. I love it this way but you may choose to use less garlic. I thaw the spinach and use half the package but I don’t drain it or squeeze it dry the way I do for most recipes. In this recipe you want the liquid from the spinach. I use white-wine Worcester- shire sauce here but if you only have regular Worcestershire on hand that will be fine. 1¼ pounds ground veal Half a 10-ounce package frozen chopped spinach thawed ¹⁄ ³ cup plain dry bread crumbs 2 egg whites 3 cloves garlic minced 1 teaspoon dried oregano 1 teaspoon dried basil 1 teaspoon white-wine or regular Worcestershire sauce ½ teaspoon dried thyme ¼ teaspoon ground black pepper Salt to taste 1 Preheat oven to 350°F. 2 In a large bowl combine all the ingredients. Shape into a 6-by-4-by-2-inch loaf. 3 Place in an 8-inch-square baking pan. Bake 50 to 60 minutes or until cooked through. SE R V E S : 4 Diabetic Exchanges: ½ bread 4¼ very lean meat ¼ vegetable 1½ fat M E N U S U G G E S T I O N S : Vegetable Tomato Soup page 45 Barley Pilaf Sweet and Sour Red Cabbage page 214 Mojito Grapefruit Pear Salad page 343

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low H I G H : fat saturated fat protein cholesterol magnesium phosphorus potassium 1 8 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E GI carbohydrate LOW : fiber sodium Ve a l with Pepp er s and Toma toes For those people not happy eating veal this recipe can be made with sliced turkey or chicken cutlets. If you have fresh basil on hand use 1 tablespoon chopped instead of the dried. 1 pound veal scallops thinly sliced boneless veal ¹⁄8 teaspoon ground black pepper Salt to taste 2 tablespoons all-purpose flour 2 teaspoons olive oil 1 cup sliced green bell pepper ¾ cup sliced onion 2 cloves garlic minced 2 cups tomato wedges ¼ cup vegetable or beef broth or water ¼ teaspoon dried basil 1 Cut the veal into strips ¾-inch wide. Season with pepper and salt. Dredge in the flour. 2 In a large nonstick skillet heat the oil over medium-high heat. Add the veal and cook stir- ring until cooked through about 4 minutes. Remove from skillet. 3 Add the green pepper onion and garlic to the skillet cook stirring until vegetables are slightly softened about 3 minutes. Add the tomatoes broth and basil. Cook stirring until tomatoes are cooked about 4 minutes. Return the veal to the skillet and cook stirring 1 minute or until veal is heated and sauce has thickened. SE R V E S : 4 Diabetic Exchanges: ¼ bread 3¾ lean meat 1¾ vegetable 1¼ fat R E D U C E D PR O T E I N : Prepare half of the recipe and serve with 3 cups cooked converted long grain white rice. Diabetic Exchanges: 2 bread 2 lean meat ¾ vegetable ¾ fat R E D U C E D S O D I U M : Use water instead of broth. Diabetic Exchanges: ¼ bread 3¾ meat 1¾ vegetable 1¼ fat

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1 8 3 E n t r é e s M E N U S U G G E S T I O N S : Cuban Black Bean Soup page 62 Spicy Grilled Cauliflower page 217 Orzo with Olive Oil Kiwi and Strawberry Slices low GI H I G H : protein cholesterol phosphorus potassium fiber iron LOW : fiber calcium saturated fat cholesterol sodium Ve a l with S h i i take Mus h rooms Any mushroom will do although I like the texture of the shiitake mushrooms best in this recipe. 1½ pounds veal scallops thinly sliced boneless veal Salt and freshly ground black pepper to taste 2 tablespoons all-purpose flour 1 tablespoon olive oil divided 2 cloves garlic minced 2 cups halved shiitake mushrooms 1 cup chicken or vegetable broth 2 tablespoons Madeira or Marsala 1 Pound the veal with a meat tenderizer pointy mallet or pierce all over with a fork. 2 Season with salt and pepper if using. Let stand 20 minutes or longer in the refrigerator. 3 Dredge the veal in the flour to cover lightly. 4 In a large nonstick skillet heat 2 teaspoons of the oil. Add the veal and cook until browned all over about 5 minutes. 5 Remove veal from the skillet and set aside. 6 Add the remaining 1 teaspoon olive oil to the skillet. Add the garlic and cook stirring 10 seconds. Add the mushrooms and cook stirring until oil is absorbed. Add the broth and Madeira or Marsala. Cook until the mushrooms have softened about 4 minutes. 7 Return the veal to the skillet. Cook until veal is heated through and sauce has thickened. SE R V E S : 6 continued

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1 8 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E Diabetic Exchanges: 3½ very lean meat ¼ vegetable 1 fat R E D U C E D S O D I U M : Use low-sodium broth. Diabetic Exchanges: 3½ very lean meat ¼ vegetable 1 fat R E D U C E D S AT U R ATE D F AT/ PR O T E I N / C H O L E S T E R O L : Omit veal skip steps 1 and 2. Increase mushrooms to 6 cups. Dredge the mushrooms in the flour skip steps 4 and 5. Cook the mush- rooms and garlic in the tablespoon of olive oil until oil is absorbed. Add 1¼ cups broth and the wine. Simmer 5 minutes until sauce has thickened. Season to taste with salt and pepper. Serve over Polenta see page 267. SE R V E S : 4 Diabetic Exchanges: 1¼ bread ¾ vegetable 1 fat M E N U S U G G E S T I O N S : Grilled Fennel and Red Onion with Orange Marinade page 225 Quinoa Steamed Broccoli Fresh Plums

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1 8 5 E n t r é e s Lamb To Kill Diabetes Forever Click Here For those who love it lamb is the most delicious meat of all. On the other hand it is also one of the least liked meats. Be sure to check with guests before you serve it to make sure they are among the fans—not the detractors. I’ve never met a baby lamb that was not tender. It is one of the few meats that you can get as tender a cut in the supermarket as you can from a fine butcher. You will find that lamb is very commonly used in dishes from Mediterranean countries and also from India. It blends well with strong spices. low GI H I G H : fat saturated fat protein fiber cholesterol phosphorus potassium LOW : sodium Greek-Styl e Braised L a m b and Green Bea n s The green beans are intended to be overcooked and mushy in this recipe—if you want yours tender-crisp add them during the last 5 to 7 minutes of cooking. Keep an eye on the stew dur- ing the last 15 minutes of cooking. If the liquid is almost completely gone add ¼ cup more water the sauce should be rich but not abundant. 2 teaspoons olive oil 1 pound lamb cubed 1 cup chopped onion 2 cloves garlic minced ½ teaspoon ground paprika ½ teaspoon ground turmeric ¼ teaspoon ground ginger ¼ teaspoon ground cinnamon 3 cups water continued

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1 8 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E 3 cups halved green beans ¹⁄ ³ cup chopped fresh parsley ¼ teaspoon ground black pepper Salt to taste 1 In a 3-quart nonstick saucepot heat the oil over medium-high heat. Add the lamb onion and garlic and cook turning occasionally until the lamb and onion are browned about 10 minutes. Stir in the paprika turmeric ginger and cinnamon until absorbed. Add the water and bring to a boil. Reduce heat and simmer uncovered until the lamb is fairly tender 1 to 1½ hours. 2 Add the green beans. Return to a boil simmer covered until the green beans are very ten- der about 30 minutes longer stirring occasionally. Stir in the parsley pepper and salt. SE R V E S : 4 Diabetic Exchanges: 2¾ lean meat 1¾ vegetable 3½ fat R E D U C E D F AT/ S AT U R ATE D F AT/P R O T E I N / C H O L E S T E R O L : Use only ½ pound of lamb and add 2 cups sliced zucchini when you add the green beans. Diabetic Exchanges: 1½ lean meat 1¾ vegetable 2 fat M E N U S U G G E S T I O N S : Rice Pilaf page 258 Shredded Kohlrabi and Jicama Slaw page 296 Rum-Glazed Pear Slices page 338

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low H I G H : protein cholesterol iron magnesium phosphorus potassium 1 8 7 E n t r é e s GI LOW : carbohydrate fiber calcium sodium Roas t Le g of L a m b As far as I am concerned there is nothing more delicious or festive than a perfectly cooked leg of lamb. If you want to please traditionalists you might have some mint jelly available in some supermarkets or gourmet stores to pass on the side. Don’t forget to count carbohydrates for the jelly if you choose to use it. ½ leg of lamb about 4 pounds ½ cup chopped fresh parsley 4 cloves garlic minced ½ teaspoon dried rosemary ¼ teaspoon ground black pepper Salt to taste 1 Preheat oven to 350°F. 2 Place the lamb in a 9-by-13-inch baking pan. 3 Combine the parsley garlic rosemary pepper and salt. Rub all over the lamb. 4 Roast 1 hour and 10 minutes for rare or longer to desired doneness. SE R V E S : 6 Diabetic Exchanges: 5¾ very lean meat 1 fat M E N U SUGGES T I O N S : Snap Pea Soup with Rosemary page 55 Oven Roasted Carrots Lemon Asparagus page 205 Boston Lettuce Salad Chocolate-Dipped Strawberries page 332

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low H I G H : calorie fat saturated fat protein carbohydrate fiber cholesterol iron mag- 1 8 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E GI nesium phosphorus potassium LOW : sodium Lamb and Chickpe a Ste w I cube shoulder chops for this recipe. The result is a lovely tender stew. I also throw the bones from the lamb into the pot to give the stew variation more flavor. 3 cups water 1 pound lamb shoulder cubed 1½ cups chopped onions 2 cloves garlic minced ½ teaspoon ground cinnamon ½ teaspoon ground allspice ¼ teaspoon ground black pepper Salt to taste 3 cups cubed butternut squash 1-inch pieces 1 cup cooked chickpeas 2 tablespoons chopped fresh mint 1 In a 3-quart saucepot bring the water to a boil over medium-high heat. Add the lamb onions garlic cinnamon allspice pepper and salt. Return to a boil. Reduce heat and simmer uncovered until the lamb is fairly tender 1 to 1½ hours. 2 Add the squash and chickpeas. Return to a boil. Reduce heat and simmer covered until the squash is very tender about 40 minutes longer stirring occasionally. Stir in the mint. SE R V E S : 4 Diabetic Exchanges: ¾ starch ¼ very lean meat 2¾ lean meat 3 vegetable 2¾ fat R E D U C E D F AT/ S AT U R ATE D F AT/P R O TEI N / C H O L E S T E R O L : Use only ½ pound of lamb and ½ cup chickpeas double the cinnamon and allspice. Add 2 cups carrot chunks 1-inch pieces when you add the squash. Diabetic Exchanges: ½ bread 1½ lean meat 4 vegetable 1½ fat M E N U S U G G E S T I O N S : Spicy Cucumber Yogurt Salad page 284 Yellow Squash with Red Pep- per and Fresh Herbs page 242 Green Beans à la Grecque page 226 Fresh Melon Salad

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1 8 9 E n t r é e s low GI H I G H : fat saturated fat protein fiber cholesterol iron magnesium phosphorus potassium carbohydrate sodium LOW : sodium saturated fat cholesterol Curried L a m b with Vege table s The secret to making this dish is not to overcook the okra. That way it doesn’t become slimey. If you can’t stand the thought of okra leave it out and substitute a cup of sliced zucchini. 1 tablespoon vegetable oil 4 cups coarsely chopped cabbage 1 cup chopped onion 1 tablespoon minced ginger 3 cloves garlic minced 1 tablespoon curry powder 1½ cups water ¾ pound lamb cubed ½ cup sliced carrot 1 cup sliced okra 1 cup sliced yellow squash ¼ cup green peas fresh or frozen 2 tablespoons chopped cilantro leaves fresh coriander Salt to taste 1 In a 3-quart nonstick saucepan heat the oil over medium-high heat. Add the cabbage onion ginger and garlic. Cook stirring until slightly softened about 4 minutes. Stir in the curry powder until absorbed. 2 Add water and bring to a boil. Add the lamb and carrot return to a boil. Reduce heat and simmer uncovered 1 hour and 15 minutes stirring occasionally. Add the okra squash peas cilantro and salt. Cook uncovered 10 minutes longer. SE R V E S : 4 Diabetic Exchanges: ¼ bread 3 lean meat 2¼ vegetable 2¼ fat continued

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1 9 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E R E D U C E D FAT/ S AT U R ATE D FAT/PR O T E I N / C H O L E S T E R O L : Omit the lamb. Add 1½ cups cooked chickpeas and substitute 1 cup chicken or vegetable broth for the water. Cook uncovered 30 minutes. Add okra squash peas cilantro and salt. Cook uncovered 10 minutes. Diabetic Exchanges 1¼ bread ¼ very lean meat 2¼ vegetable 1 fat M E N U S U G G E S T I O N S : Dal Rice Pilau Scallion Raita double the recipe page 53 Fresh Mango and Orange Salad low GI H I G H : fat saturated fat protein cholesterol iron magnesium phosphorus potassium calcium LOW : cholesterol Afghan L a m b with Spinac h This is one of those recipes I make over and over for family and friends. Everyone loves it— even those who are not usually fond of lamb. 1 pound lamb cubes 1 tablespoon all-purpose flour 2 teaspoons olive oil 1 cup chopped onion 2 cloves garlic minced 1 teaspoon ground turmeric ¼ teaspoon ground cinnamon ¼ teaspoon ground cardamom ¹⁄8 teaspoon ground nutmeg ¹⁄8 teaspoon ground red pepper One 14- to 15-ounce can diced tomatoes ½ cup water 4 cups lightly packed spinach leaves ¼ cup plain yogurt ½ teaspoon grated lemon rind Salt to taste 1 Preheat oven to 350°F.

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1 9 1 E n t r é e s 2 Dust the lamb cubes with the flour. 3 In a 3-quart nonstick ovenproof dutch oven or pot heat the oil over medium-high heat. Add the lamb and cook until browned on all sides about 5 minutes. Remove lamb from the pot and set aside. 4 Add the onion and garlic to the pot cook stirring until slightly softened about 2 minutes. Stir in the turmeric cinnamon cardamom nutmeg and pepper until absorbed. Stir in the tomatoes and water then return lamb to the pot. Cover and place in oven for 1½ to 2 hours or until the lamb is soft. 5 Remove the pot from the oven and stir in the spinach until it is wilted. Stir in the yogurt lemon rind and salt. SE R V E S : 4 Diabetic Exchanges: 2¾ lean meat 2 vegetable ¼ milk 2½ fat R E D U C E D S O D I U M : Use low-sodium tomatoes. Diabetic Exchanges: 2¾ lean meat 2 vegetable ¼ milk 2½ fat R E D U C E D F AT/ S AT U R ATE D F AT/PR O T E I N / C H O L E S T E R O L : Substitute 1 pound firm tofu cut into 1-inch cubes for the lamb and flour. Skip steps 2 and 3. Sauté onion and garlic in oil. Sub- stitute beef or vegetable broth for the water. Bake 1 hour. Diabetic Exchanges: 1½ very lean meat 2 vegetable 1¼ fat M E N U S U G G E S T I O N S : Curried Cauliflower Soup page 53 Chopped Tomato and Cucumber Salad page 282 Pita Bread Steamed Green Beans Fresh Strawberries

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low GI H I G H : protein cholesterol phosphorus potassium LOW : fiber calcium sodium 1 9 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E Shis h K e b a b I make this on my George Foreman Grill—it’s easy and quick. If you are not a fan of lamb you can substitute chicken or beef but if you’re using beef be sure to use a tender cut such as sir- loin or filet mignon. 1 tablespoon fresh lemon juice 1 tablespoon olive oil 2 teaspoons red wine vinegar 2 cloves garlic minced ½ teaspoon dried oregano ¹⁄8 teaspoon ground black pepper 1 pound lamb cut into 1-inch cubes 1 medium green pepper cored seeded and cut into 8 pieces 2 small tomatoes quartered 1 medium onion cut into 8 wedges Salt to taste 1 In a large bowl combine the lemon juice olive oil vinegar garlic oregano and pepper. Add lamb and vegetables toss until coated. Sprinkle with salt if using. Let stand 20 minutes or longer in the refrigerator. String the lamb cubes onto four 8-inch skewers and the vegetables onto four 8-inch skewers. Brush with any extra marinade. 2 Preheat grill or broiler. Line a pan with foil and grease with oil. Place the vegetable skew- ers in the pan and cook 4 minutes. Turn the vegetable kebabs and add the lamb kebabs to the pan. Cook the lamb 2 to 3 minutes per side or until cooked to desired doneness don’t turn the vegetable kebabs when you turn the lamb. SE R V E S : 4 Diabetic Exchanges: 3¼ very lean meat 1 vegetable 2 fat R E D U C E D F AT/ S AT U R AT E D F AT/ PR O T E I N / C H O L E S T E R O L : Use only half the lamb and double the vegetables. Diabetic Exchanges: 1¾ very lean meat 1¾ vegetable 1¼ fat M E N U S U G G E S T I O N S : Israeli Salad page 285 Tabouli page 301 Fresh Strawberries

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low GI H I G H : protein cholesterol magnesium phosphorus potassium LOW : carbohydrate fiber calcium sodium saturated fat cholesterol 1 9 3 E n t r é e s L a m b T i k k a This is such an easy tasty way to prepare lamb that it has become one of my “regular” meals. 1 teaspoon coriander seeds ¼ cup plain yogurt 2 teaspoons fresh lemon juice 1 teaspoon curry powder 1 teaspoon chili powder Salt to taste 1¼ pounds lamb cubes 1 In a plastic bag pound the coriander seeds with a heavy object until the seeds are crushed. 2 In a medium bowl stir together the yogurt lemon juice curry powder chili powder crushed coriander seeds and salt. Add the lamb and marinate turning occasionally 2 hours in the refrigerator. 3 Preheat broiler. 4 String the lamb onto four 8-inch skewers. Cook 6 inches from the heat for 3 minutes. Turn and cook 3 minutes longer for medium-rare or until desired doneness. SE R V E S : 4 Diabetic Exchanges: 4 very lean meat ¼ milk 1¼ fat R E D U C E D F AT/ S AT U R ATE D F AT/P R O T E I N / C H O L E S T E R O L : Substitute 15 to 16 ounces firm tofu cut into 1-inch cubes for the lamb. Grill until tofu starts to brown then turn about 3 min- utes per side. Diabetic Exchanges: 1½ very lean meat ¾ vegetable 1 fat M E N U S U G G E S T I O N S : Spicy Cucumber Yogurt Salad page 284 Rice Pilaf page 258 Curried Okra Clementine Sections

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1 9 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E Pork Want To Diabetes Free Life Click Here The pork industry likes to refer to pork as “the other white meat” indicating that pork is as healthy for you as chicken and removing itself from its old image as a fatty food. Depending on the cut the analogy is correct. However it does not apply to bacon or other obviously fatty or untrimmed cuts of pork. The other dif- ference is that pork can be tough and dry if not cooked properly chicken can be dry too but is seldom tough. You must cook pork just until it loses the pink in the center. No longer. Or as with any other stewing meat cook until it becomes tender about an hour to an hour and a half. low GI H I G H : fat saturated fat protein cholesterol phosphorus potassium LOW : carbohydrate fiber sodium Spice -Crus ted Roas t Loin of P ork This recipe wins rave reviews from everyone. You can use a boneless pork roast or tenderloin for this amazingly tasty dish. When cooking pork it’s very important not to overcook it or it will be dry. 2-pounds boneless pork roast 1 tablespoon coriander seeds 1 tablespoon molasses 2 cloves garlic minced ½ teaspoon anise seed ½ teaspoon ground cardamom ¼ teaspoon ground allspice ¼ teaspoon ground black pepper ¹⁄8 teaspoon dried mint crumbled

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1 9 5 E n t r é e s 1 Score the roast with slashes 1-inch apart. 2 Place the coriander seeds in a plastic bag. Pound with a meat pounder the back of a heavy skillet or any heavy object until the seeds are thoroughly crushed. 3 In a small bowl stir together the molasses crushed coriander seeds garlic anise seed car- damom allspice pepper and mint. Brush all over the roast. Cover and refrigerate at least 1 hour. 4 Preheat oven to 350°F . Bake 1 hour and 15 minutes or until meat thermometer reads 160°F. SE R V E S : 6 Diabetic Exchanges: ¼ other carbohydrate 4¼ very lean meat 2¾ fat M E N U S U G G E S T I O N S : Creamy Portobello Mushroom Soup page 50 Watercress and Pear Salad with Walnuts page 276 Baked Sweet Potatoes Sauté of Julienned Zucchini and Snow Peas page 240 Fresh Fruit Salad page 344

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low GI H I G H : fat saturated fat protein cholesterol phosphorus potassium LOW : carbohydrate fiber calcium sodium 1 9 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E Roas t Loin of P ork with Fresh Herbs The herbs complement the taste of the pork beautifully. You can use a boneless pork roast or tenderloin. If you can’t find fresh herbs you can use ½ teaspoon each of dried thyme rosemary and mint. 1¾ pounds boneless pork roast Ground black pepper to taste Salt to taste 1½ teaspoons chopped fresh thyme leaves 1½ teaspoons chopped fresh rosemary 1 teaspoon chopped fresh mint 2 cloves garlic minced 1 teaspoon olive oil ¹⁄ ³ cup chopped fresh parsley 1 Preheat oven to 350°F. 2 Score the roast with slashes 1-inch apart. Season with pepper and salt let stand 20 minutes or longer in the refrigerator. 3 In a small bowl combine the thyme rosemary mint and garlic. Stir in the oil then the parsley. Spread over pork roast. Place in a 9-inch-square baking pan. Bake 1 hour to 1 hour and 15 minutes or until meat thermometer reads 160°F. SE R V E S : 6 Diabetic Exchanges: 4 very lean meat ¾ fat M E N U S U G G E S T I O N S : Zucchini Escarole Soup page 48 Orzo with Peppers Yellow Squash with Stewed Tomatoes page 241 Peach Slices

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low GI H I G H : fat saturated fat protein cholesterol phosphorus potassium LOW : fiber calcium sodium 1 9 7 E n t r é e s A p p l e P ork Chops A rich special-occasion dish. These chops should not be overcooked or they will be dry . You can use pork chops with or without the bone. 4 small pork chops ½-inch thick about 1½ pounds with the bone or 1 pound boneless Salt to taste ¼ teaspoon ground black pepper 2 tablespoons all-purpose flour 1 tablespoon vegetable oil 1 cup sliced onion 2 cups sliced apples ¼ teaspoon dried thyme ¼ cup apple juice 1 Season the chops with salt and pepper dredge lightly in flour. 2 In a large nonstick skillet heat the oil over medium-high heat. Add the pork chops. Cook 4 minutes per side or until juices run clear when a small slit is cut in the meat. Remove from skillet. 3 Add the onion and cook until slightly softened about 1 minute add the apples and thyme cook until slightly softened about 2 minutes. Add the apple juice return the pork chops to the skillet and cook turning the chops once until sauce has thickened. SE R V E S : 4 Diabetic Exchanges: ¼ bread 3 lean meat ½ fruit ½ vegetable 1½ fat M E N U S U G G E S T I O N S : Broccoli Fennel Velvet Soup page 49 Ginger Butternut Squash and Yellow Turnip Purée page 246 Stir-Fried Bok Choy page 207 Poached Orange

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low GI H I G H : protein cholesterol phosphorus potassium LOW : fiber calcium sodium 1 9 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E Boneles s P ork Chops with L e e k s and Orange J uic e The hint of sweetness enhances the flavor of the pork. Cook the chops until just done over- cooking leaves you with a very tough piece of meat. 4 boneless pork chops ½-inch thick about 1 pound Salt to taste ¼ teaspoon ground black pepper 1 tablespoon cornstarch 2 teaspoons vegetable oil ½ cup chopped leek white and light green parts 1 clove garlic minced ¹⁄ ³ cup orange juice white wine or water 2 tablespoons water 1 teaspoon light or dark brown sugar ½ teaspoon ground ginger ½ teaspoon grated orange rind 1 Season the chops with salt and pepper and dredge lightly in cornstarch. 2 In a large nonstick skillet heat the oil over medium-high heat. Add the pork chops. Cook 4 minutes per side or until juices run clear when a small slit is cut in the meat. Remove from skillet. 3 Add the leek and garlic and cook until softened about 1 minute. Stir in the juice water brown sugar ginger and orange rind return the pork chops to the skillet and cook turning the chops once until sauce is thickened 1 to 2 minutes. SE R V E S : 4 Diabetic Exchanges: ¼ bread 3¾ very lean meat ½ vegetable 1 fat M E N U S U G G E S T I O N S : Chickpea Leek Salad page 298 Grilled Fennel and Red Onion with Orange Marinade page 225 Strawberry Mango Sorbet page 334

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low GI H I G H : protein cholesterol magnesium phosphorus potassium LOW : fiber calcium sodium 1 9 9 E n t r é e s Braised P ork Chops with Re d Onion You can make this with veal chops instead of pork chops and yellow or white onions instead of red. 4 boneless pork chops ½-inch thick about 1 pound Salt to taste ¼ teaspoon ground black pepper 2 tablespoons all-purpose flour 1 tablespoon vegetable oil 2 cups sliced red onions ¼ cup chopped fresh parsley ¼ teaspoon dried rosemary crumbled ¹⁄8 teaspoon dried thyme ¹⁄ ³ cup water 2 tablespoons red wine 1 Season the chops with salt and pepper dredge lightly in flour. 2 In a large nonstick skillet heat the oil over medium-high heat. Add the pork chops. Cook 4 minutes per side or until juices run clear when a small slit is cut in the meat. Remove from skillet. 3 Add the onions parsley rosemary and thyme and cook until slightly softened about 2 minutes. Add the water and wine return the pork chops to the skillet and cook turning the chops once until sauce is thickened 1 to 2 minutes. SE R V E S : 4 Diabetic Exchanges: ¼ bread 3¾ lean meat 1 vegetable 1½ fat M E N U S U G G E S T I O N S : Zucchini Escarole Soup page 48 Herbed Orzo page 251 Greek Veg- etable Stew page 224 Light as Air Cheesecake page 327

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low GI H I G H : fat protein cholesterol magnesium phosphorus potassium sodium 2 0 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E Sze ke l e Goulash This is an authentic Hungarian dish—you will be amazed at how good this combination of fla- vors is unless of course you’re Hungarian—then you already know The original recipe would be made with sour cream not yogurt but you really can’t tell the difference. 2 teaspoons vegetable oil 1 pound pork cubed ¾ cup chopped onion 2 cloves garlic minced 1 tablespoon Hungarian paprika 1½ cups diced tomatoes 1¼ cups water 2 tablespoons tomato paste 1-pound package sauerkraut drained ¼ teaspoon ground black pepper ¼ cup plain yogurt 1 In a 3-quart nonstick pot heat the oil over medium-high heat. Add half the pork and cook until browned all over about 5 minutes. Remove from pot. Repeat with remaining pork removing from pot. 2 Add the onion and garlic to the pot. Cook stirring until slightly softened about 2 minutes. Stir in the paprika until absorbed. 3 Add the pork tomatoes water and tomato paste to the pot bring to a boil. Reduce heat and simmer covered for 1 hour and 15 minutes. Add the sauerkraut and pepper cook uncov- ered 25 minutes or until pork is tender. 4 Stir in the yogurt do not allow to boil remove from heat and serve immediately. SE R V E S : 4 Diabetic Exchanges: 3½ lean meat 1¾ vegetable ½ fat R E D U C E D S O D I U M : Use low-sodium sauerkraut and tomato paste. Diabetic Exchanges: 3½ lean meat 1¾ vegetable ½ fat M E N U S U G G E S T I O N S : Sliced Cucumber Salad page 283 Steamed Spinach Apricot Halves

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2 0 1 E n t r é e s low GI H I G H : fat saturated fat protein cholesterol phosphorus potassium sodium magnesium LOW : fiber calcium saturated fat cholesterol Shredded P ork with Garlic Sauce This is a classic Szechuan preparation of pork or beef. Julienning is defined as cutting into matchstick-size pieces. In this recipe it just means cut into thin strips about 3-inches long. ¹⁄ ³ cup chicken or vegetable broth 1 tablespoon soy sauce 1 tablespoon mirin or dry sherry 1½ teaspoons cornstarch 1 teaspoon sugar 1 tablespoon vegetable oil divided 1 pound boneless pork “julienned” 1 tablespoon minced ginger 2 cloves garlic minced 1 cup “julienned” celery ½ cup “julienned” green bell pepper ½ cup “julienned” carrot ¼ cup “julienned” scallions ¼ teaspoon chili oil 1 In a small bowl stir together the broth soy sauce mirin cornstarch and sugar. 2 In a nonstick wok or large nonstick skillet heat 1 teaspoon of the oil over high heat. Add the pork ginger and garlic cook stirring until pork is no longer pink inside about 6 minutes. Remove from skillet. 3 Add the remaining 2 teaspoons of oil. Add the celery bell pepper carrot and scallions. Cook stirring until vegetables are tender-crisp about 3 minutes. Return pork to skillet. 4 Add the broth mixture and cook stirring until sauce comes to a boil and thickens about 2 minutes. Stir in the chili oil. continued

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2 0 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E SE R V E S : 4 Diabetic Exchanges: 4½ lean meat ¾ vegetable 1 fat R E D U C E D F AT/ S AT U R ATE D F AT/PR O T E I N / C H O L E S T E R O L : Substitute a 15-ounce package of firm tofu cut into strips for the pork skip step 2 and add ginger scallions and garlic in step 3. Add tofu just before you add the broth mixture in step 4. Diabetic Exchanges: 1½ very lean meat ¾ vegetable 1¾ fat R E D U C E D S O D I U M : Use low-sodium soy sauce. Diabetic Exchanges: 4½ lean meat ¾ vegetable 1 fat M E N U S U G G E S T I O N S : Chicken Broth with Scallion Vegetable Fried Rice page 260 Orange Wedges

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2 0 3 E n t r é e s low GI H I G H : protein cholesterol phosphorus potassium sodium LOW : fiber calcium Holid ay B a k e d Ha m I love the look of the scored ham studded with whole cloves. My mom used to do hers this way and decorated it with rings of pineapple with maraschino cherries in the center—a not-too- subtle hint that I grew up in the fifties You can use regular preserves for the glaze but I used the fruit-only no-added-sugar kind. Chinese mustard is spicier than yellow brown or Dijon. It’s the mustard you get at a Chinese restaurant or in packets when you order in. If you don’t have any use Dijon. ½ shank-end smoked cooked ham about 6 pounds 30 whole cloves ¼ cup apricot spread 2 tablespoons plum sauce 1 tablespoon mirin or dry sherry 1½ teaspoons prepared Chinese mustard available in Asian markets or the Asian section of your supermarket 1 Preheat oven to 375°F. 2 Score the ham and stud with the cloves. Place in roasting pan and bake uncovered 45 minutes. 3 In a small bowl stir together the apricot spread plum sauce mirin and Chinese mustard. Brush onto ham and bake 30 minutes longer. SE R V E S : 8 Diabetic Exchanges: ½ other carbohydrate 5½ very lean meat 1¼ fat M E N U SU G G E S T I O N S : Tricolore Salade page 273 Sherried Green Beans and Jicama page 228 Barley with Mushrooms and Zucchini page 253 Fresh Strawberries

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2 0 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E Side Dishes Click Here If You Also Want To Be Free From Diabetes Unless your physician or nutritionist has put you on a very low carbohydrate diet side dishes should be an important part of your daily food intake. Choose at least one or more vegetables that are lower in carbohydrates or have a lower GI value. Choose the starchy vegetables and other complex carbohydrates potatoes grains beans according to your eating plan. If you don’t have time to prepare one of the recipes in this chapter defrosting a simple box of frozen vegetables is good in a pinch. My favorite trick for instant cooked vegetables is to wrap a portion of green beans or asparagus or similar in a wet paper towel then microwave for 1 minute or until desired doneness—voilà perfectly cooked vegetables

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2 0 5 S i d e D i s h e s Vegetables To Stop Diabetes In Few Days Click Here Mom always said “Eat your vegetables” and now the government is saying it too. At least five a day that’s a combination of fruits and vegetables. Vegetables are great. They provide vitamins minerals and fiber and they are not too calorific. If you don’t prepare them using fat they are low in fat and have no cholesterol. What more could a person ask for Don’t forget that not all vegetables are low in carbo- hydrates. Potatoes corn winter squash beans and peas all are high in starch and counted as bread exchanges. There are also vegetables that are higher in starch but still count as vegetables. They are listed in the introduction on page 16. low GI LOW : fat protein cholesterol calcium iron magnesium phosphorus sodium saturated fat L em o n Asparagu s Thin or thick is always a debate when choosing asparagus. It’s strictly a matter of taste. I prefer spears as thin as possible. The main point is that if you’ve chosen thick you’ll have to cook them longer than I suggest here. To prepare fresh asparagus hold the spear with one hand in the center of the stalk and the other at the bottom end. Bend until the stalk breaks in two discard the bottom. 1 tablespoon butter 1 pound thin asparagus 1½ tablespoons fresh lemon juice ¹⁄8 teaspoon ground black pepper Salt to taste 1 In a large nonstick skillet melt the butter over medium-high heat. Add the asparagus and cook stirring until tender-crisp about 3 to 4 minutes or more if your asparagus is thicker. 2 Add the lemon juice pepper and salt. Toss until asparagus spears are coated. SE R V E S : 4 Diabetic Exchanges: 1 vegetable ½ fat R E D U C E D S AT U R ATE D F AT/ C H O L E S T E R O L / S O D I U M : Use olive oil instead of butter. Diabetic Exchanges: 1 vegetable ¾ fat

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low GI LOW : fat saturated fat cholesterol calcium phosphorus 2 0 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E Mung Bean S p rout s with Scallions A friend and I liked these so much that we polished off the whole recipe even though it’s sup- posed to serve four. 2 tablespoons water 1 tablespoon soy sauce 1 tablespoon mirin or dry sherry 1 teaspoon cornstarch 2 teaspoons vegetable oil 4 cups fresh mung bean sprouts ¹⁄ ³ cup thinly sliced scallions white and green parts 2 cloves garlic minced 1 teaspoon minced ginger 1 In a small bowl stir together the water soy sauce mirin and cornstarch. 2 In a nonstick skillet or wok heat the oil over high heat. Add the bean sprouts scallions gar- lic and ginger. Cook stirring until tender-crisp about 1 to 2 minutes. Add the soy sauce mix- ture. Cook stirring until mixture thickens about 1 minute longer. SE R V E S : 4 Diabetic Exchanges: 1½ vegetable ½ fat R E D U C E D S O D I U M : Use low-sodium soy sauce. Diabetic Exchanges: 1½ vegetable ½ fat

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low GI H I G H : calcium potassium LOW : fat saturated fat fiber cholesterol phosphorus 2 0 7 S i d e D i s h e s Stir-Fried Bok Ch oy Bok choy is the vegetable with the big white stalks and dark green leaves—not the bigger lighter-leafed Chinese cabbage. Baby bok choy is also available in many markets this is a small head with light green stems and dark leaves. You can use any of these in this recipe. 3 tablespoons water 2 tablespoons mirin or dry sherry 2 teaspoons soy sauce 2 teaspoons cornstarch 1 teaspoon sugar 2 teaspoons vegetable oil 10 cups lightly packed bok choy cut into bite-size pieces 2 cloves garlic minced 1 In a small bowl stir together the water mirin soy sauce cornstarch and sugar. 2 In a nonstick wok or large nonstick skillet heat the oil over high heat. Add the bok choy and garlic. Cook stirring until tender-crisp about 5 minutes. Stir in the soy sauce mixture and cook stirring until sauce has thickened about 1 minute. SE R V E S : 4 Diabetic Exchanges: ¼ other carbohydrate ¾ vegetable ½ fat R E D U C E D S O D I U M : Use low-sodium soy sauce. Diabetic Exchanges: ¼ other carbohydrate ¾ vegetable ½ fat

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low GI LOW : fat saturated fat protein cholesterol calcium iron phosphorus sodium 2 0 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E Sautéed B roccoli with Bell Pepp er s This is a very simple way to prepare broccoli. I like to use the stems as well as the florets. If the stems are “woody” peel them then slice thin. 2 teaspoons olive oil 3 cups broccoli florets and stems if desired 1 cup sliced red bell pepper 2 cloves garlic sliced paper thin 3 tablespoons chicken or vegetable broth 1 tablespoon balsamic vinegar Salt to taste In a large nonstick skillet heat the oil over high heat. Add the broccoli bell pepper and garlic. Cook stirring 5 minutes or until vegetables are tender-crisp. Add the broth and vinegar. Cook stirring until liquid evaporates about 2 minutes. Add salt if using. SE R V E S : 4 Diabetic Exchanges: 1 vegetable ½ fat

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low GI H I G H : sodium LOW : fiber cholesterol phosphorus sodium 2 0 9 S i d e D i s h e s B roccoli Soufflé This lovely side dish is a perfect “go with” for simple entrées such a Lemon Sole with White Wine page 148 or grilled fish or chicken. You can bake this in any 1½ -quart ovenproof baking dish. 1 tablespoon butter divided 3 tablespoons grated Parmesan cheese divided 1 cup vegetable broth divided 3 cups chopped broccoli florets ¹⁄ ³ cup sliced leek ¼ teaspoon dried tarragon ¹⁄8 teaspoon dried thyme 1 tablespoon flour 4 egg whites 1 Preheat oven to 350°F . Using 1 teaspoon of the butter grease a 1½ -quart soufflé dish. Dust with 1 tablespoon of the Parmesan cheese. 2 In a 1-quart saucepan bring ²⁄ ³ cup broth to a boil. Add the broccoli leek tarragon and thyme reduce heat and simmer covered 20 minutes or until the vegetables are well cooked and most of the broth has evaporated. 3 Place the broccoli mixture in a food processor. Cover and process until finely chopped. 4 In the same saucepan melt the remaining 2 teaspoons butter over medium heat. Stir in the flour until absorbed. Add the remaining ¹⁄ ³ cup broth and the chopped vegetables. Cook stir- ring until mixture comes to a boil let cool. 5 In a large bowl beat egg whites until stiff. Fold in the broccoli mixture. Turn into prepared dish top with remaining Parmesan cheese and bake 25 minutes. 6 Serve immediately. SE R V E S : 4 Diabetic Exchanges: 1 very lean meat ¾ vegetable ½ fat R E D U C E D S O D I U M : Use low-sodium broth and Parmesan cheese and unsalted butter. Diabetic Exchanges: 1 very lean meat ¾ vegetable ½ fat

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low GI LOW : fat saturated fat fiber cholesterol calcium magnesium phosphorus potassium sodium 2 1 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E B roccoli Ra b e with S h i i tak e Mus h rooms Broccoli rabe is not to everyone’s taste. It definitely has a bitter edge that this preparation tames somewhat. The end result is very pleasing. ¹⁄ ³ cup chicken broth 1 tablespoon mirin or dry sherry 2 teaspoons soy sauce 1 teaspoon black bean garlic sauce available in Asian markets or the Asian section of your supermarket 1 teaspoon cornstarch 2 teaspoons vegetable oil 4 cups chopped broccoli rabe 2 cups sliced shiitake mushrooms 2 cloves garlic sliced paper thin 1 In a small bowl combine the broth mirin soy sauce black bean garlic sauce and cornstarch. 2 In a nonstick wok or large nonstick skillet heat the oil over high heat. Add the broccoli rabe shiitake mushrooms and garlic. Cook stirring until tender-crisp about 5 minutes. Stir in the soy sauce mixture and cook stirring until sauce has thickened about 1 minute. SE R V E S : 4 Diabetic Exchanges: 1¼ vegetable ¾ fat R E D U C E D S O D I U M : Use low-sodium broth and soy sauce. Reduce the black bean sauce to ½ teaspoon. Diabetic Exchanges: 1¼ vegetable ½ fat

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low GI LOW : calorie fat saturated fat protein fiber cholesterol calcium iron magnesium phosphorus sodium 2 1 1 S i d e D i s h e s Brussel s S p rout s with S e s a m e S ee d s This is a very simple way to serve brussels sprouts. I like to use the sesame seeds that still have the hull because they are more flavorful than the hulled ones. You can find them in health food stores. 3 cups brussels sprouts 1½ teaspoons sesame seeds 1 teaspoon vegetable oil 2 cloves garlic minced ¼ teaspoon ground pepper Salt to taste 1 Trim the bottoms of the brussels sprouts and remove any yellowed leaves. Cut in half through the stems. 2 Cook the brussels sprouts in boiling water until tender about 7 minutes or to desired done- ness drain. 3 In a dry nonstick skillet toast the sesame seeds over medium heat about 3 minutes stir- ring constantly. 4 Add the oil and garlic to the skillet with the sesame seeds and cook stirring for 30 seconds. Add the brussels sprouts pepper and salt to the skillet. Cook stirring until brussels sprouts are heated through about 2 to 3 minutes. SE R V E S : 4 Diabetic Exchanges: ¾ vegetable ¼ fat

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low GI LOW : fat saturated fat protein cholesterol phosphorus sodium 2 1 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E Pe s to Cabbag e This is an unexpected flavor combination that resulted from a happy accident when I happened to be chopping some cabbage near some pesto sauce. You can make homemade pesto or use store-bought. ¼ cup water 1 tablespoon pesto sauce 5 cups shredded cabbage ¹⁄8 teaspoon ground black pepper Salt to taste In a large nonstick skillet heat the water and pesto sauce until boiling. Add the cabbage and cook stirring until cabbage is tender about 4 minutes. Stir in the pepper and salt. SE R V E S : 4 Diabetic Exchanges: 1¼ vegetable ¼ fat

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low GI LOW : saturated fat protein cholesterol iron phosphorus sodium 2 1 3 Si d e D i s h e s Sautéed Green and Re d Cabbag e The flavors in this dish are subtle with just a little kick from the pepper. You could add chopped apple or raisins when you sauté the vegetables if you want a “fancier” vegetable dish. You could also use only one type of cabbage if you like. 1 tablespoon olive oil 2 cups shredded green cabbage 2 cups shredded red cabbage ½ cup chopped onion 2 tablespoons fresh lemon juice ¼ cup chopped fresh parsley ½ teaspoon ground black pepper Salt to taste In a large nonstick skillet heat the oil over medium-high heat. Add the cabbages and onion and cook stirring until wilted about 3 minutes. Stir in the lemon juice parsley pepper and salt. SE R V E S : 4 Diabetic Exchanges: 1½ vegetable 1 fat

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low GI LOW : fat saturated fat protein fiber cholesterol iron phosphorus sodium 2 1 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E S w e e t and Sour Re d Cabbag e This is a subtle “sweet and sour.” I like to serve this with any roast such as pork turkey or chicken. 2 teaspoons vegetable oil 4 cups shredded red cabbage ½ cup chopped onion ¼ cup apple juice 2 tablespoons fresh lemon juice 1 tablespoon firmly pressed brown sugar ¹⁄8 teaspoon ground cloves ¹⁄8 teaspoon ground black pepper Salt to taste 1 In a large nonstick skillet heat the oil over medium-high heat. Add the cabbage and onion. Cook stirring until slightly softened about 4 minutes. 2 Stir in the apple juice lemon juice brown sugar cloves pepper and salt. Cook stirring until all liquid has evaporated and cabbage is soft about 4 minutes. SE R V E S : 4 Diabetic Exchanges: ¼ other carbohydrate ¼ fruit 1¼ vegetable ½ fat

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low GI H I G H : potassium LOW : saturated fat protein cholesterol iron phosphorus sodium 2 1 5 S i d e D i s h e s Orange - Gl aze d Car rot s and Turnips Because carrots and orange juice are high in sugar this is not an everyday dish. It’s a perfect side dish for Thanksgiving. You might even try substituting it for candied yams. It’s the same color and tastes almost as good. For a sweeter dish use rutabaga yellow turnip instead of the turnip. ¼ cup orange juice 1 tablespoon dry sherry 1 tablespoon honey 2 teaspoons honey mustard 1 teaspoon grated orange rind 1 tablespoon vegetable oil 2 cups julienned carrots 2 cups julienned turnip 1 tablespoon minced fresh ginger Salt to taste 1 In a small bowl stir together the orange juice sherry honey mustard and orange rind. 2 In a large nonstick skillet heat the oil over medium-high heat. Add the carrots turnip and ginger. Cook stirring until vegetables are tender-crisp about 3 minutes. Stir in the orange mix- ture and cook stirring until vegetables are glazed. Add salt if using. SE R V E S : 4 Diabetic Exchanges: 1¾ vegetable ¾ fat

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low GI LOW : fat saturated fat protein cholesterol calcium iron magnesium phosphorus sodium 2 1 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E Caulifl ower with Preise l This is a Viennese recipe my mom used when preparing cauliflower on special occasions. Of course she used butter instead of oil—and lots of it For an even lower GI make your own bread crumbs out of stale sourdough bread. 4 cups cauliflower florets 2 teaspoons vegetable oil 3 tablespoons plain dry bread crumbs ¹⁄8 teaspoon ground black pepper Salt to taste 1 Cook the cauliflower in boiling water for 5 minutes. Drain well. 2 In a large nonstick skillet heat the oil over medium-high heat. Add the bread crumbs and cook stirring until browned about 3 minutes. Stir in the pepper and salt. Add the cauliflower to the skillet and cook stirring until heated through about 2 minutes. SE R V E S : 4 Diabetic Exchanges: ¼ bread ¾ vegetable ½ fat

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low GI LOW : fat saturated fat protein cholesterol calcium iron phosphorus sodium 2 1 7 S i d e D i s h e s S p i c y Grilled Caulifl ower This is such an attractive way to serve cauliflower the slices resemble fans. You will not be using the entire head of cauliflower—only the middle part. Use the leftover florets for another recipe. Vary the spiciness by using more or less Tabasco. 1 head cauliflower 2 teaspoons olive oil 1 teaspoon Old Bay Seasoning or Cajun Shake page 71 ½ teaspoon fresh lemon juice 1 clove garlic minced 3 drops Tabasco 1 Preheat grill or broiler. 2 Remove the leaves from the cauliflower head. Slice in half through the stem. Continue cut- ting through the stem to form four ½ -inch thick pieces of cauliflower. 3 In a small bowl combine the oil seasoning lemon juice garlic and Tabasco. Brush lightly on the slices of cauliflower. 4 Grill or broil 3 minutes per side until the cauliflower is tender-crisp or to desired doneness. SE R V E S : 4 Diabetic Exchanges: 1 vegetable ½ fat R E D U C E D S O D I U M : Use Cajun Shake without salt. Diabetic Exchanges: 1 vegetable ½ fat

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low GI H I G H : fiber magnesium potassium LOW : fat saturated fat 2 1 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E Pureed Caulifl o wer and Whit e B e an s Could you fool anyone into thinking these are mashed potatoes Maybe not but maybe yes— they’re very close. Use cannellini or small white beans they are delicious and have a very low GI these mock mashed potatoes have a GI lower than 31 whereas real mashed potatoes have a GI around 91. I recook the cooked beans with the cauliflower so they will be extra mashable and hot. You can add chopped scallions or minced garlic for extra kick if you like. 2 cups cauliflower florets 1 cup cooked white beans from scratch or canned drained Chicken or vegetable broth 2 tablespoons chopped scallion 1 tablespoon butter or olive oil Salt and pepper to taste 1 In a 1½-quart saucepan over medium high heat cook the cauliflower and beans uncov- ered in salted boiling water until soft about 15 minutes. Drain. 2 Return to the pot and mash with a fork until desired consistency. If mixture is too thick add broth a tablespoon or two at a time until desired consistency. If you want your vegetables smooth puree them in a food processor. 3 Add scallions butter or oil salt and pepper and stir until combined. SE R V E S : 4 Diabetic Exchanges: ¾ bread ½ vegetable ½ fat R E D U C E D F AT/ C H O L E S T E R O L : Omit the butter. Diabetic Exchanges: ¾ bread ½ vegetable

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low GI H I G H : potassium LOW : fat saturated fat protein cholesterol phosphorus sodium 2 1 9 S i d e D i s h e s Braised Celery with Fenne l Such a simple yet delicious recipe. You can of course just make braised celery or braised fen- nel instead of the combination. You can freeze the leftover broth to use in other recipes. 2 teaspoons olive oil 3 cups 1-inch celery chunks 2 cups cubed fennel 2 cloves garlic minced 1 cup chicken or vegetable broth 1 tablespoon chopped fresh parsley ¹⁄8 teaspoon ground black pepper Salt to taste 1 In a large nonstick skillet heat the oil over high heat. Add the celery fennel and garlic cook stirring until slightly softened about 3 minutes. 2 Add the broth and parsley bring to a boil. Reduce heat and simmer covered 20 minutes or until vegetables are soft. Drain you may want to reserve the broth for other uses. Season with parsley pepper and salt. SE R V E S : 4 Diabetic Exchanges: 1 vegetable ½ fat R E D U C E D S O D I U M : Use low-sodium broth. Diabetic Exchanges: 1 vegetable ½ fat

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low GI LOW : saturated fat protein cholesterol phosphorus 2 2 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E Sautéed Celery with Car rot s and Sn ow Pea s Toss in a little baked tofu and serve over brown rice and you have a nice entrée. If you want to spice this up substitute extra chili oil for some of the sesame oil. 2 teaspoons vegetable oil 2 cups julienned celery 1 cup julienned snow peas ½ cup julienned carrot 2 cloves garlic cut into slivers 2 teaspoons soy sauce 1 teaspoon mirin or dry sherry 1 teaspoon sesame oil ¼ teaspoon chili oil optional In a medium nonstick skillet heat the vegetable oil over medium-high heat. Add the celery snow peas carrot and garlic. Cook stirring until vegetables are tender-crisp about 4 minutes. Stir in the soy sauce mirin sesame oil and chili oil if using. SE R V E S : 4 Diabetic Exchanges: ¼ bread ¾ vegetable ¾ fat R E D U C E D S O D I U M : Use low-sodium soy sauce. Diabetic Exchanges: ¼ bread ¾ vegetable ¾ fat

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low GI LOW : fat saturated fat protein fiber cholesterol calcium iron phosphorus sodium 2 2 1 S i d e D i s h e s Sautéed Corn and Z ucchini I use canned corn for this recipe and instead of the water the liquid from the can. The zucchini and onion are cooked until very soft so that all the flavors blend. If you prefer your veggies crispier you can sauté the veggies add the corn and cook just until the corn is heated through. 1 teaspoon olive oil 1 cup diced zucchini ¹⁄ ³ cup chopped onion ¹⁄ ³ cup chopped green bell pepper 1 cup cooked corn kernels fresh canned or frozen 2 tablespoons water or liquid from corn ¼ teaspoon chili powder ¼ teaspoon ground black pepper Salt to taste 1 In a medium nonstick skillet heat the oil over medium-high heat. Add the zucchini onion and bell pepper. Cook stirring until slightly softened about 3 minutes. 2 Add the corn water chili powder pepper and salt. Cover and simmer 10 minutes. SE R V E S : 4 Diabetic Exchanges: ¾ bread ½ vegetable ¼ fat R E D U C E D S O D I U M : Use fresh corn kernels instead of canned. Diabetic Exchanges: ¾ bread ½ vegetable ¼ fat

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low GI H I G H : potassium LOW : saturated fat cholesterol calcium iron phosphorus sodium 2 2 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E Stuffed Eggplant I use two very small eggplants but you can use one ¾- to 1-pound eggplant for this recipe instead. The amount of pepper called for makes for a slightly spicy filling—use less for a tamer result. 2 small eggplants about 6 to 7 ounces each 1 tablespoon olive oil 1 cup chopped portobello mushrooms ½ cup chopped onion 2 cloves garlic minced ½ cup chopped tomato 2 tablespoons chopped fresh parsley 1 tablespoon plain dry bread crumbs 1 tablespoon grated Parmesan cheese ¼ teaspoon ground pepper Salt to taste 1 Preheat oven to 350°F. 2 Cut the eggplants in half lengthwise. Scoop out the flesh leaving a ¼-inch-thick eggplant shell chop the scooped flesh. Place the shells on a baking pan and bake 15 minutes. 3 While the shells are baking in a medium nonstick skillet heat the oil over medium-high heat. Add the chopped eggplant mushroom onion and garlic. Cook stirring until vegetables are slightly softened about 4 minutes. Stir in the tomato. Cook stirring 1 minute longer. Add the parsley bread crumbs Parmesan cheese pepper and salt. 4 Spoon mixture into the eggplant shells. Return to the oven. Bake 15 to 20 minutes or until filling is heated through. SE R V E S : 4 Diabetic Exchanges: ¼ bread 1¾ vegetable ¾ fat

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low GI H I G H : saturated fat calcium magnesium phosphorus potassium sodium LOW : sodium 2 2 3 S i d e D i s h e s Grilled Eggplant Parmesa n I prepare this recipe a lot. I think the taste is so delicious that I don’t miss all the fat or the bread- ing. In fact I often use this as an entrée by doubling the portion size. 1 teaspoon olive oil 2 tablespoons chicken or vegetable broth ½ teaspoon dried oregano 1 clove garlic minced 8 slices eggplant ½-inch thick 1 cup marinara sauce divided 1 cup shredded mozzarella cheese 4 ounces divided 2 tablespoons grated Parmesan cheese divided 1 Preheat broiler. Grease an 8-inch-square baking dish with olive oil. 2 In a small bowl stir together the broth oregano and garlic. 3 Pierce the eggplant slices all over with a fork. Brush the eggplant slices on both sides with the broth mixture. Place on a baking sheet lined with greased aluminum foil. Cook 6 inches from the heat 3 to 4 minutes per side or until browned on each side. 4 Reduce oven temperature to 350°F . Place 4 of the eggplant slices in the greased baking pan. Top each with 2 tablespoons sauce and 2 tablespoons of mozzarella cheese. Sprinkle 1 table- spoon of the Parmesan cheese over the 4 slices. Place the remaining ingredients on top in the same order. Bake 20 minutes or until cheese has melted and eggplant is hot. SE R V E S : 8 Diabetic Exchanges: ¼ bread ½ lean meat 1 vegetable ½ fat R E D U C E D F AT/ S AT U R ATE D F AT/ C H O L E S T E R O L : Use low-fat mozzarella cheese and fat-free Parmesan cheese. Diabetic Exchanges: ¼ bread ½ lean meat 1 vegetable ½ fat R E D U C E D S O D I U M : Use low-sodium sauce mozzarella and Parmesan cheese. Diabetic Exchanges: ¼ bread ½ lean meat 1 vegetable ¼ fat

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low GI LOW : fat saturated fat protein cholesterol calcium iron phosphorus sodium 2 2 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E Greek Vege table Ste w This is closely related to ratatouille but with the Greek additions of cinnamon and green beans. 1 tablespoon olive oil 1 cup sliced onion ½ cup diced green bell pepper 2 cloves garlic minced 3 cups cubed eggplant 1½-inch pieces 1 cup sliced zucchini ½-inch thick ½ cup vegetable broth ¼ cup chopped fresh parsley 1 tablespoon tomato paste ½ teaspoon dried oregano ½ teaspoon sugar ¼ teaspoon ground cinnamon ¹⁄8 teaspoon ground black pepper Salt to taste 2 cups green beans cut into 2-inch pieces 1 In a 3-quart nonstick saucepan heat the oil over medium-high heat. Add the onion bell pepper and garlic. Cook stirring until slightly softened about 2 minutes. Add the eggplant and zucchini cook stirring until slightly cooked about 5 minutes. 2 Stir in the broth parsley tomato paste oregano sugar cinnamon pepper and salt. Bring to a boil. Add the green beans reduce heat and simmer covered 30 minutes or until all the vegetables are soft. SE R V E S : 6 Diabetic Exchanges: 1¾ vegetable ½ fat R E D U C E D S O D I U M : Use low-sodium broth and tomato paste. Diabetic Exchanges: 1¾ vegetable ½ fat

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low GI H I G H : potassium LOW : fat saturated fat protein cholesterol phosphorus sodium 2 2 5 S i d e D i s h e s Grilled Fenne l and Re d Onion with Orange Marinad e You can use an all-fruit or sugar-free marmalade but I have given the nutritional information using regular marmalade. If you do not have anise seed you can use fennel seed or just omit it the recipe will be fine anyway. 1 large or 2 small fennel 1 medium red onion 2 tablespoons orange juice 1 tablespoon orange marmalade 1 tablespoon sherry 1 teaspoon fennel fronds ¼ teaspoon orange rind ¼ teaspoon anise seed 1 clove garlic minced 1 Cut off the fennel stalks and fronds reserving top of the fronds for the marinade and dis- carding the rest. Cut the fennel bulb into 8 wedges keeping the root intact so the wedges hold together. Cut the red onion into 8 wedges as well. Chop the fennel fronds. 2 In a 9-inch-square baking pan combine the orange juice marmalade sherry fennel fronds orange rind anise seed and garlic. 3 Place the fennel and onion in the baking dish with the orange mixture. Let stand 20 min- utes or longer in the refrigerator turning once. 4 Preheat broiler. Place the vegetables with the marinade 6 inches from the heat. Broil 6 to 7 minutes per side or until vegetables have browned. SE R V E S : 4 Diabetic Exchanges: ¼ other carbohydrate 1½ vegetable

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low GI H I G H : potassium LOW : fat saturated fat cholesterol protein phosphorus sodium 2 2 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E Green B e an s à la Grecque I usually order these when I eat at my local Greek diner. This is one of those times when I like my green beans well cooked and less crunchy. If you want your green beans really soft you may want to add a little extra water and cook them a little longer. If you don’t have fennel seed you can use anise seed or nothing at all. 2 teaspoons olive oil 3 cups green beans cut into 1½-inch pieces ½ cup chopped onion One 8-ounce can tomato sauce ½ cup water ½ teaspoon dried oregano ¼ teaspoon fennel seed ¹⁄8 teaspoon ground black pepper Salt to taste 1 In a 2-quart nonstick saucepan heat the oil over medium-high heat. Add the green beans and onion and cook stirring until onion is slightly softened about 3 minutes. 2 Add the tomato sauce water oregano fennel seed black pepper and salt. Bring to a boil. Reduce heat and simmer covered 30 minutes. SE R V E S : 4 Diabetic Exchanges: 2½ vegetable ½ fat R E D U C E D S O D I U M : Use low-sodium tomato sauce. Diabetic Exchanges: ¼ other carbohydrate 1½ vegetable ½ fat

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low GI LOW : fat saturated fat protein cholesterol magnesium phosphorus sodium 2 2 7 S i d e D i s h e s Green Bean s with Mus h rooms and Dill This has become one of my favorite ways to prepare green beans. It’s easy and a wonderful combination of flavors. Don’t worry if the lemon turns the beans off color. For a more dramatic presentation leave the green beans whole. 2 teaspoons olive oil 2½ cups green beans cut into 2-inch pieces 1½ cups sliced mushrooms ¼-inch thick 2 cloves garlic minced 2 tablespoons snipped fresh dill or ½ teaspoon dried dillweed 1½ teaspoons fresh lemon juice 1 teaspoon Dijon mustard Salt to taste 1 In a large nonstick skillet heat the oil over medium-high heat. Add the green beans mush- rooms and garlic. Cook stirring until green beans are tender about 5 minutes. 2 Stir in the dill lemon juice mustard and salt until heated through. SE R V E S : 4 Diabetic Exchanges: 1¼ vegetable ½ fat

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low GI LOW : fat saturated fat protein cholesterol calcium phosphorus sodium 2 2 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E Sherried Green Be an s and Ji c a m a This is a wonderful combination. Don’t be distressed if as with the lemon juice in the previous recipe the green beans turn slightly off color when you add the lime juice. 2 teaspoons olive oil 2 cups green beans cut into 2-inch pieces 2 cups julienned jicama 1 tablespoon sherry 1 tablespoon fresh lime juice Salt to taste 1 In a large nonstick skillet heat the oil over medium-high heat. Add the green beans and jicama. Cook stirring until green beans turn bright green and jicama is slightly softened about 4 minutes. 2 Add the sherry lime juice and salt. Cook stirring 1 minute longer. SE R V E S : 4 Diabetic Exchanges: 2 vegetable ½ fat

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low GI LOW : saturated fat cholesterol phosphorus sodium 2 2 9 S i d e D i s h e s Southern-Style Collards and Kale Most but not all of the liquid should be cooked away by the time the greens are done. Check your saucepan about 5 minutes before the end of the cooking time to make sure the liquid has not all cooked away . If so add a little water. Use less red pepper flakes or ¼ teaspoon ground black pepper for a milder version. 2 teaspoons olive oil ½ cup finely chopped onion 2 cloves garlic minced 3 cups loosely packed chopped collard greens 3 cups loosely packed chopped kale 1 cup chicken or vegetable broth 1 cup water 1 teaspoon sugar ¼ teaspoon red pepper flakes Salt to taste 1 In a 3-quart nonstick pot heat the oil over medium-high heat. Add the onion and garlic and cook stirring 2 minutes or until onion is slightly softened. 2 Add the collards kale broth water sugar pepper and salt. Bring to a boil. Reduce heat and simmer covered 25 minutes or until vegetables are very tender. SE R V E S : 4 Diabetic Exchanges: 1¾ vegetable ½ fat R E D U C E D S O D I U M : Use low-sodium broth. Diabetic Exchanges: 1¾ vegetable ½ fat

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low GI LOW : fat saturated fat cholesterol iron phosphorus sodium 2 3 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E Braised Greens and Caulifl o wer Use just one or any combination of greens you like: collard greens Swiss chard beet greens kale. 2 teaspoons olive oil 1 cup chopped onion 2 cloves garlic minced 4 cups chopped fresh greens well rinsed and dried ¾ cup chicken or vegetable broth 1 cup water ¼ teaspoon ground black pepper 5 cups cauliflower florets Salt to taste 1 In a 4-quart nonstick pot heat the oil over medium-high heat. Add the onion and garlic and cook stirring until slightly softened about 2 minutes. Add the greens and cook stirring until wilted about 4 minutes. 2 Add the broth water and pepper. Bring to a boil. Reduce heat and simmer uncovered 20 minutes. 3 Increase the heat to medium. Add the cauliflower and salt if using and cook covered 5 to 7 minutes or until cauliflower is tender. SE R V E S : 6 Diabetic Exchanges: 1½ vegetable ½ fat R E D U C E D S O D I U M : Substitute low-sodium chicken broth for the regular. Diabetic Exchanges: 1½ vegetable ¼ fat

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low GI LOW : fat saturated fat protein cholesterol phosphorus sodium 2 3 1 S i d e D i s h e s Ethiopia n Kale Ethiopian cuisine is one of my favorites. The interesting thing is that the spices are not too complicated—but very well balanced. These greens are a good example. Use collards or other greens in this recipe if you like. This dish is perfect with any simple roast or grilled meat and also with any curry. 2 cups water 6 cups lightly packed torn kale leaves 1 cup chopped red onion 2 teaspoons olive oil 1 tablespoon minced ginger 4 cloves garlic minced ¼ teaspoon red pepper flakes Salt to taste In a 2-quart saucepan bring the water to a boil over medium-high heat. Add the kale onion oil ginger garlic pepper and salt. Return to a boil then reduce heat and simmer uncovered 25 minutes. SE R V E S : 4 Diabetic Exchanges: 2 vegetable ½ fat

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low GI H I G H : potassium LOW : fat saturated fat cholesterol calcium sodium 2 3 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E Sautéed P or tobello Mus h rooms with Vege tables If you don’t have portobello mushrooms use shiitake or cremini mushrooms. If none of those is available white mushrooms are okay too. 2 teaspoons olive oil 1 cup sliced celery ½ cup sliced leek white and light green parts ½ cup chopped red bell pepper 2 cloves garlic minced 3 cups chopped portobello mushrooms ¹⁄8 teaspoon ground black pepper Salt to taste 1 In a large nonstick skillet heat the oil over medium-high heat. Add the celery leek red pep- per and garlic. Cook stirring until vegetables are tender-crisp about 4 minutes. 2 Add the mushrooms. Cook stirring until cooked about 3 minutes. Stir in the pepper and salt. SE R V E S : 4 Diabetic Exchanges: 1½ vegetable ½ fat

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low GI LOW : fat saturated fat protein fiber cholesterol calcium magnesium phosphorus sodium 2 3 3 S i d e D i s h e s Whit e and S h i i take Mus h rooms This is more a condiment than a vegetable. It would be great served with any simple meat entrée like grilled chicken or steak. 1 tablespoon olive oil 3 cups sliced white mushrooms 2 cups sliced shiitake mushrooms 1 tablespoon minced shallot 2 tablespoons chopped fresh parsley 1 tablespoon Madeira ¹⁄8 teaspoon ground black pepper Salt to taste 1 In a medium nonstick skillet heat the oil over medium-high heat. Add the mushooms and shallot. Cook stirring 3 minutes until mushrooms are slightly softened. 2 Add the parsley and Madeira. Cook stirring 1 minute or until the Madeira is absorbed. Season with pepper and salt. SE R V E S : 4 Diabetic Exchanges: 1 vegetable ½ fat

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low GI H I G H : magnesium potassium LOW : saturated fat protein cholesterol phosphorus sodium fat 2 3 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E Okra with Toma toes This is a wonderful summer dish when tomatoes are at their peak. Okra has had a bad rap—as long as you don’t overcook it it doesn’t become slimey. 1 tablespoon olive oil ½ cup chopped green bell pepper 2 cloves garlic minced 2 cups sliced okra ½-inch thick 2 cups ripe tomato wedges ¼ teaspoon ground black pepper Salt to taste 1 In a large nonstick skillet heat the oil over medium-high heat. Add the green pepper and garlic and cook stirring 1 minute. 2 Add the okra and cook stirring 1 minute. Add the tomatoes and cook stirring 2 minutes or until the tomatoes are heated through. Season with pepper and salt. SE R V E S : 4 Diabetic Exchanges: 1¾ vegetable ¾ fat R E D U C E D F AT : Use only 1 teaspoon olive oil. Diabetic Exchanges: 1¾ vegetable ¼ fat

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low GI LOW : saturated fat cholesterol calcium phosphorus sodium 2 3 5 S i d e D i s h e s Sautéed Sn ow Pea s with Mus h rooms The unusual thing about this recipe is that it uses balsamic vinegar for flavoring instead of the expected soy sauce. 2 teaspoons olive oil 1 tablespoon minced shallot 1½ cups snow peas halved crosswise l ½ cups sliced mushrooms ½ cup sliced water chestnuts 1 tablespoon balsamic vinegar 1 teaspoon sesame oil Salt to taste 1 In a large nonstick skillet heat the oil over medium-high heat. Add the shallot and cook stirring 30 seconds. Add the snow peas and mushrooms and cook stirring until slightly soft- ened about 4 minutes. 2 Stir in the water chestnuts vinegar oil and salt. Cook stirring until heated through about 1 minute. SE R V E S : 4 Diabetic Exchanges: ¼ bread ¾ vegetable ¾ fat

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low GI LOW : fat saturated fat protein cholesterol calcium phosphorus sodium 2 3 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E Sautéed Sn ow Pea s with Grape Toma toes If you prefer your vegetables tame omit the pepper flakes. If you don’t have grape tomatoes cherry tomatoes make an excellent substitute. If the cherry tomatoes are on the large side cut them in half. 2 teaspoons vegetable oil 2 cups snow peas cut into bite-size pieces about ¹⁄ ³ pound 1½ cups grape tomatoes 2 cloves garlic minced ½ teaspoon dried mint crushed ¹⁄8 teaspoon crushed red pepper 2 tablespoons chopped fresh parsley Salt to taste 1 Heat the oil in a large nonstick skillet over medium-high heat. Add the snow peas toma- toes garlic mint and pepper. Cook stirring until almost tender-crisp about 2 minutes. 2 Add the parsley and salt. Cook stirring 1 minute longer. SE R V E S : 6 Diabetic Exchanges: ¼ bread ½ vegetable ¼ fat

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low GI H I G H : saturated fat protein fiber calcium iron magnesium phosphorus potassium 2 3 7 S i d e D i s h e s Creame d Spinac h Although I call for either milk or broth you can also use some of each. Some people like to put a pinch of ground nutmeg in their creamed spinach. The portions for this recipe are small. 2 teaspoons butter 1 tablespoon all-purpose flour ²⁄ ³ cup milk or chicken broth 1 package frozen chopped spinach thawed and squeezed dry 1 clove garlic minced ¹⁄8 teaspoon ground black pepper Salt to taste 1 In a 1-quart nonstick saucepan melt the butter over medium-high heat. Stir in the flour until absorbed. 2 Add the milk and stir until mixture comes to a boil. Stir in spinach garlic pepper and salt. Cook stirring until mixture is heated through. SE R V E S : 4 Diabetic Exchanges: ½ bread 2 vegetable ½ milk 2¼ fat R E D U C E D F AT/ S AT U R ATE D F AT/PR O T E I N / C H O L E S T E R O L / S O D I U M : Use low-sodium chicken broth ¾ cup chopped fresh spinach cooked without salt and unsalted butter. Diabetic Exchanges: ½ bread ¼ lean meat 2½ vegetable ¾ fat

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low GI H I G H : magnesium potassium LOW : saturated fat cholesterol calcium 2 3 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E Vege table Stir-Fry This recipe requires a lot of julienning which is cutting into matchstick-size pieces. I recom- mend using a mandoline not the musical instrument but a wonderful slicing machine— which I believe is French in origin or your food processor for the zucchini yellow squash and carrot. If your processor doesn’t have a julienning blade just slice the vegetables using the thin slicing blade. Don’t bother to julienne—just use them sliced. The baby corn you’ll have to juli- enne by hand as any machine will just make a mush of it. 1 tablespoon vegetable oil 3 cups julienned zucchini 2 cups julienned yellow squash ½ cup julienned carrot ¹⁄ ³ cup thinly sliced leek white and light green parts only ½ cup julienned canned baby corn 2 tablespoons mirin or dry sherry 1 tablespoon soy sauce 1 In a large nonstick skillet heat the oil over high heat. Add the zucchini squash carrot and leek. Cook stirring until vegetables are tender-crisp about 4 minutes. 2 Add the baby corn mirin and soy sauce. Cook stirring until heated through about 1 minute. SE R V E S : 6 Diabetic Exchanges: ¾ bread ½ vegetable 1 fat R E D U C E D S O D I U M : Use light soy sauce omit baby corn. Diabetic Exchanges: ¼ bread ½ vegetable 1 fat

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low GI H I G H : potassium LOW : fat saturated fat protein cholesterol calcium iron phosphorus sodium 2 3 9 S i d e D i she s Sautéed Z ucchini with Toma toes and Ra isin s The sweet-and-sour element to this dish makes it a perfect accompaniment for simple entrées such as grilled chicken pork roast or broiled fish. 2 teaspoons olive oil 3 cups zucchini cut into ¾-inch cubes ½ cup chopped onion 1 cup diced tomato 2 tablespoons vegetable broth or water 1 tablespoon dark raisins 2 teaspoons balsamic vinegar ½ teaspoon ground ginger ¹⁄8 teaspoon ground black pepper Salt to taste In a large nonstick skillet heat the oil over medium-high heat. Add the zucchini and onion and cook stirring until slightly softened about 4 minutes. Stir in the tomato broth raisins vine- gar ginger pepper and salt. Cook stirring until soft about 5 minutes. SE R V E S : 4 Diabetic Exchanges: ¼ bread ¾ vegetable ½ fat

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low GI H I G H : magnesium potassium LOW : saturated fat cholesterol sodium 2 4 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E Sauté of Julienne d Z ucchini and Sn ow Pea s I brought this dish to a potluck supper and everyone loved it. Substitute some yellow squash for some of the zucchini for a more colorful dish. Make sure you use only the yellow part of the lemon rind zest and not the bitter white part pith. 2 teaspoons fresh lemon juice 2 teaspoons soy sauce ¼ teaspoon grated lemon zest 2 teaspoons vegetable oil 2 cups julienned zucchini 1½ cups julienned snow peas ½ cup julienned red bell pepper ½ cup julienned leek ¼ teaspoon curry powder ¹⁄ ³ cup chopped walnuts Salt to taste 1 In a small bowl stir together the lemon juice soy sauce and lemon zest. 2 In a large nonstick skillet heat the oil over medium-high heat. Add the zucchini snow peas red bell pepper and leek. Cook stirring until tender-crisp 4 minutes. Stir in the curry powder until absorbed. 3 Add the lemon juice mixture and cook stirring 1 minute. 4 Stir in the walnuts and salt. SE R V E S : 4 Diabetic Exchanges: ½ bread ¼ lean meat ½ vegetable 1½ fat R E D U C E D S O D I U M : Use low-sodium soy sauce. Diabetic Exchanges: ½ bread ¼ lean meat ½ vegetable 1½ fat

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low GI H I G H : potassium LOW : fat saturated fat cholesterol phosphorus sodium 2 4 1 S i d e D i s h e s Yell ow Squash with Ste wed Toma toes If you have ever tasted canned zucchini and tomatoes you will be thrilled with this fresh ver- sion. It tastes even better Of course you can substitute zucchini for the yellow squash. 1 teaspoon olive oil ½ cup chopped onion ¹⁄ ³ cup finely chopped green bell pepper One 14- to 15-ounce can whole peeled tomatoes undrained 3 cups sliced yellow squash 1 teaspoon sugar ¼ teaspoon dried basil ¼ teaspoon ground black pepper Salt to taste 1 In a 2-quart nonstick saucepan heat the oil over medium-high heat. Add the onion and green pepper and cook stirring until slightly softened about 2 minutes. 2 Add the tomatoes with canning liquid breaking them up with the back of a spoon. Add the squash sugar basil pepper and salt. Bring to a boil. Reduce heat and simmer uncovered 20 minutes. SE R V E S : 4 Diabetic Exchanges: 2½ vegetable ¼ fat R E D U C E D S O D I U M : Use reduced-sodium tomatoes. Diabetic Exchanges: 2¾ vegetable ¼ fat

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low GI LOW : fat saturated fat protein cholesterol calcium iron phosphorus sodium 2 4 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E Yell o w Squas h with Re d Pep p e r s and Fresh Herb s To Stop Diabetes In Few Days Click Here I never ate squash or eggplant or fish growing up. They just weren’t in my mom’s Hungarian cooking vocabulary. I think it’s common for food prejudices to pass from one generation to the next. Fortunately I overcame this one. If you don’t have fresh herbs on hand you can use dried herbs and have a wonderful dish too. 2 teaspoons olive oil 3 cups sliced yellow squash 1 cup sliced red bell pepper ¾ cup sliced onion 1 clove garlic minced 1 tablespoon chopped fresh basil or ½ teaspoon dried basil 1 teaspoon chopped fresh rosemary or ¼ teaspoon dried rosemary ½ teaspoon fresh thyme leaves or ¹⁄8 teaspoon dried thyme ¹⁄8 teaspoon ground black pepper Salt to taste In a large nonstick skillet heat the oil over medium-high heat. Add the squash pepper onion garlic basil rosemary thyme and black pepper. Cook stirring 5 minutes or until vegetables are tender-crisp. Season with salt if desired. SE R V E S : 4 Diabetic Exchanges: 1½ vegetable ½ fat

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low GI H I G H : potassium LOW : saturated fat protein cholesterol calcium phosphorus sodium 2 4 3 S i d e D i s h e s Yell ow Squash Ra ta touille To Cure Diabetes Naturally Click Here People frequently ask me how I come up with ideas for recipes. This one is a very typical inspi- ration. I saw some beautiful vegetables in the market and just brought them home. Then I had to figure out what to do with them. With the exception of the yellow squash they were typical ratatouille vegetables so instead of using zucchini and green bell peppers which I didn’t have in my refrigerator I used yellow squash and red bell peppers. This is every bit as good as the greener version—perhaps even a little sweeter. 1½ tablespoons olive oil 4 cups cubed eggplant 1½-inch pieces 2 cups cubed yellow squash 1½-inch pieces 1½ cups cubed red bell pepper 1-inch pieces 1 cup red onion wedges 2 cloves garlic minced 3 cups tomato wedges ¼ cup chopped fresh parsley ¼ cup chopped fresh basil 2 tablespoons red wine or water ½ teaspoon dried rosemary ½ teaspoon sugar ¼ teaspoon ground black pepper ¹⁄8 teaspoon dried thyme Salt to taste 1 In a large nonstick skillet heat the oil over medium-high heat. Add the eggplant squash bell pepper onion and garlic. Cook stirring until the vegetables are slightly softened about 5 minutes. 2 Add the tomatoes parsley basil wine rosemary sugar pepper thyme and salt. Reduce heat to medium. Cook stirring occasionally for 20 minutes or until the mixture is cooked through. SE R V E S : 6 Diabetic Exchanges: 2½ vegetable ¾ fat

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low GI LOW : saturated fat protein fiber cholesterol calcium iron phosphorus sodium 2 4 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E Ba b y Pattypan Squash with Ba si l Pattypan squash look a little like flying saucers. They come in yellow and green. If you can’t find them you can prepare this dish with any sliced summer squash. 1 tablespoon olive oil 2 cups baby pattypan squash cut in half horizontally 2 cloves garlic sliced paper thin ¹⁄8 teaspoon dried rosemary crumbled 2 tablespoons chopped fresh basil ¹⁄8 teaspoon ground black pepper Salt to taste 1 In a medium nonstick skillet heat the oil over medium-high heat. Add the squash garlic and rosemary and cook stirring until tender-crisp about 5 minutes. 2 Add the basil pepper and salt. Cook stirring 1 minute. SE R V E S : 4 Diabetic Exchanges: ¼ bread ¾ fat

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low GI LOW : fat saturated fat protein cholesterol calcium phosphorus sodium 2 4 5 S i d e D i s h e s Spagh e tti Squash with M i x e d Vege table s Spaghetti squash is a great low-carbohydrate substitute for pasta. You can use any combina- tion of vegetables—cauliflower carrots yellow squash bell peppers etc.—not just the ones listed here but do include the tomatoes as they add to the dish’s character. Top with grated Parmesan cheese if you like and serve this as an entrée or side dish. 1 medium spaghetti squash 2 pounds 1 tablespoon olive oil 1 cup broccoli florets 1 cup sliced zucchini 1 cup sliced mushrooms ½ cup sliced onion ½ cup sliced red bell pepper 2 cloves garlic minced 1½ cups tomato wedges ½ cup vegetable broth ¼ cup chopped fresh parsley ½ teaspoon dried basil 1 Pierce the squash all over with a fork. Bake at 375°F for 45 minutes. Cut in half and discard seeds. Pull out the flesh with a fork so that it forms spaghetti-like strands. You should have 2 cups spaghetti squash. 2 While the squash is baking in a large nonstick skillet heat the oil over medium-high heat. Add the broccoli zucchini mushrooms onion pepper and garlic and cook stirring until veg- etables are tender about 5 minutes. Add the tomato wedges broth parsley and basil and cook stirring 3 minutes or until the tomatoes are slightly softened. 3 Add the spaghetti squash and cook stirring until heated through about 3 minutes. SE R V E S : 6 Diabetic Exchanges: 1¾ vegetable ½ fat

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low GI H I G H : magnesium potassium LOW : fat saturated fat protein cholesterol phosphorus sodium 2 4 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E Ginger Butternut Squash and Yell ow Turnip Purée This is an excellent substitute for mashed sweet potatoes at Thanksgiving—or anytime. I make it in the microwave but if you don’t have one you can steam the vegetables until very soft. 2 cups cubed yellow turnip rutabaga 2 cups cubed butternut squash 1 tablespoon honey ¼ teaspoon grated orange rind ¹⁄8 teaspoon ground cardamon Salt to taste 1 Put the turnip in a large microwave-safe bowl cover lightly with wax paper and microwave 650 watt at high heat 5 minutes. Add the squash cover and microwave at high 12 minutes stirring occasionally. 2 Place the turnip squash honey orange rind cardamom and salt in a food processor fitted with a steel blade. Cover and process until smooth. SE R V E S : 4 Diabetic Exchanges: ¼ other carbohydrate 2¼ vegetable

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low GI LOW : fat saturated fat protein fiber cholesterol calcium magnesium phosphorus sodium 2 4 7 S i d e D i s h e s Sugar Snap s with Car rot s For an exotic look use black sesame seeds found in Asian markets or the Asian section of your local supermarket. Cut the carrot sticks the same length as the sugar snaps. This recipe does not make a very large yield but that’s because these are slightly starchy vegetables and should be eaten sparingly. For a really quick preparation buy a bag of peeled baby carrots and just cut them in half lengthwise. 1 cup carrot sticks ¼-inch thick 2 teaspoons vegetable oil 1 cup sugar snaps 1½ teaspoons sesame seeds Salt to taste 1 Blanch the carrots for 1 minute in boiling water drain. 2 In a medium nonstick skillet heat the oil over medium-high heat. Add the sugar snaps car- rots and sesame seeds. Cook stirring 2 minutes or until vegetables are tender-crisp. Season with salt. SE R V E S : 4 Diabetic Exchanges: ¼ bread ½ vegetable ½ fat

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low GI LOW : fat saturated fat protein fiber cholesterol calcium magnesium phosphorus sodium 2 4 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E B a k e d Herb-Stuffed Toma toes If you don’t have fresh herbs or are in a hurry you can just use flavored bread crumbs. If you’re not worried about a little extra fat not to mention cholesterol a tablespoon or two of grated Parmesan cheese makes these even better. For a lower GI make your own bread crumbs using sourdough bread. 2 medium tomatoes ¼ cup plain dry bread crumbs 2 tablespoons chopped fresh parsley 2 tablespoons chopped fresh basil 1 clove garlic minced ¹⁄8 teaspoon dried thyme ¹⁄8 teaspoon ground black pepper Salt to taste 1 Preheat oven to 350°F. 2 Cut tomatoes in half horizontally and scoop out the insides. Chop the pulp. In a medium bowl combine the pulp bread crumbs parsley basil garlic thyme pepper and salt. Put a quarter of the filling into each shell. 3 Bake 25 minutes or until tomatoes are cooked through. SE R V E S : 4 Diabetic Exchanges: ¼ bread ¾ vegetable

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low GI LOW : fat saturated fat protein fiber cholesterol calcium iron phosphorus sodium 2 4 9 S i d e D i s h e s Sautéed Toma toes with Ba si l I love this combination both as a salad and as a cooked side dish. It is really essential to have perfect ingredients when used raw as a salad but for the cooked version you can use less than perfect tomatoes. 2 teaspoons olive oil 3 cups tomato wedges 2 cloves garlic minced 2 tablespoons chopped fresh basil ¹⁄8 teaspoon ground black pepper Salt to taste In a large nonstick skillet heat the oil over medium-high heat. Add the tomatoes and garlic cook stirring until tomatoes are cooked about 6 minutes. Stir in the basil pepper and salt. SE R V E S : 4 Diabetic Exchanges: 1¼ vegetable ½ fat

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2 5 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E Starches To Cure Diabetes Naturally Click Here Starches starchy vegetables grains bread and pasta/noodles are complex car- bohydrates. That means that unlike simple carbohydrates such as sugar syrups and other “empty calories” complex carbohydrates usually contain lots of valu- able nutrients especially B vitamins and fiber. When choosing grains bread and pasta/noodles it’s best to go with whole grain products since many of the nutrients are found in the hull and germ of the grain and these are the parts that are removed to make white flour white rice pearled barley etc. Just how much starch to include in your daily intake is a subject you should discuss with your physician or diabetic educator.

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low GI H I G H : carbohydrate LOW : saturated fat fiber cholesterol calcium phosphorus potassium sodium 2 5 1 S i d e D i s h e s Herbed Orz o To Get Best Natural Diabetes Treatment Click Here I think orzo is one of the most fun pastas to eat and this is one of the easiest ways to prepare it. You can use this recipe on any pasta shape. Start with 5 ounces of dry pasta and the nutri- tional information will be the same as this. If you have fresh basil on hand use 2 tablespoons chopped instead of the dried. ¾ cup dry orzo ¼ cup chopped fresh parsley 1 tablespoon olive oil 2 cloves garlic minced ½ teaspoon dried basil ¼ teaspoon ground black pepper Salt to taste 1 Cook the orzo in boiling salted water 10 minutes or until al dente drain. 2 Stir in the parsley oil garlic basil pepper and salt. SE R V E S : 4 Diabetic Exchanges: 1½ bread ¾ fat

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low GI LOW : fat saturated fat cholesterol calcium phosphorus sodium 2 5 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E Cajun Barl e y You can adjust the heat to your own taste by using more or less Cajun seasoning. This version is only mildly spicy . I used the Cajun Shake in this recipe but you can substitute any Cajun sea- soning you have on hand. If you don’t have either you can improvise using minced garlic lots of pepper and a pinch of cumin paprika and oregano. 2 teaspoons vegetable oil ¾ cup chopped onion ½ cup chopped green bell pepper 1½ teaspoons Cajun Shake page 71 or Cajun seasoning One 14- to 15-ounce can diced tomatoes undrained 1¼ cups chicken or vegetable broth 1 bay leaf ¾ cup pearled barley 1 cup sliced okra Salt to taste 1 In a 2-quart nonstick saucepan heat the oil over medium-high heat. Add the onion and green pepper cook stirring until slightly softened about 2 minutes. Stir in the Cajun season- ing then the tomatoes with canning liquid. Add the broth and bay leaf and bring to a boil. 2 Stir in the barley and return to a boil. Reduce heat and simmer covered 20 minutes. 3 Stir in the okra cover and simmer 15 minutes longer. Discard bay leaf. Stir in salt if desired. SE R V E S : 8 Diabetic Exchanges: 1 bread 1 vegetable ¼ fat R E D U C E D S O D I U M : Use low-sodium tomatoes and broth. Use Cajun spice without salt. Diabetic Exchanges: 1 bread 1 vegetable ¼ fat

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low GI H I G H : carbohydrate fiber magnesium phosphorus potassium LOW : saturated fat cholesterol calcium sodium 2 5 3 S i d e D i s h e s Barle y with Mus h rooms and Z ucchini Add an extra ¼ cup of broth or water for a slightly creamier consistency. 2 teaspoons olive oil 2 cups sliced mushrooms 1 cup chopped onion 2 cloves garlic minced 1¾ cups chicken or vegetable broth ¾ cup pearled barley 1½ cups chopped zucchini ¼ cup chopped fresh parsley ¼ teaspoon ground pepper Salt to taste 1 In a 2-quart nonstick saucepan heat the oil over medium-high heat. Add the mushrooms onion and garlic cook stirring until softened about 2 minutes. Add the broth and bring to a boil. 2 Stir in the barley and return to a boil. Reduce heat and simmer covered 30 minutes. 3 Stir in the zucchini and parsley cover and simmer 7 minutes longer. Stir in pepper and salt if desired. SE R V E S : 6 Diabetic Exchanges: 1¾ bread ½ vegetable ¾ fat R E D U C E D S O D I U M : Use low-sodium broth. Diabetic Exchanges: 1¾ bread ½ vegetable ½ fat

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low GI H I G H : carbohydrate iron magnesium phosphorus potassium LOW : saturated fat cholesterol sodium 2 5 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E L e e k s Lentil s and Barle y If you happen to have any of this leftover toss in some chopped vegetables and dress with your favorite Italian dressing to create a fabulous salad. 1 tablespoon vegetable oil 3 cups thinly sliced leek white and light green parts only 1¾ cups beef or vegetable broth 1 cup water ¾ cups lentils rinsed ¼ cup pearled barley rinsed 1 bay leaf ¼ teaspoon pepper Salt to taste 1 Heat the oil in a 3-quart nonstick saucepan over medium-high heat. Add the leeks and cook stirring until softened about 2 minutes. 2 Add the broth and water and bring to a boil. Stir in the lentils barley and bay leaf. Return to a boil reduce heat and simmer covered 40 minutes or until liquid has been absorbed. Dis- card bay leaf season with pepper and salt. SE R V E S : 6 Diabetic Exchanges: 1¾ bread ½ very lean meat 1¾ vegetable ¼ fat R E D U C E D S O D I U M : Use low-sodium broth and don’t add any salt. Diabetic Exchanges: 1¾ bread ¼ very lean meat 1¼ vegetable ¼ fat

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low GI LOW : fat saturated fat cholesterol calcium iron phosphorus sodium 2 5 5 S i d e D i s h e s Bulgur with Ba si l and Sun-Dried Toma toes Bulgur is cracked wheat that has been cooked then dried. Because it’s precooked the cooking time is relatively short. Pignoli are also called pine nuts. You can toast the pignoli by cooking them in a dry skillet over medium heat stirring constantly about 3 minutes or until they start to brown and smell nutty. Be careful not to overcook them. 1 teaspoon olive oil ½ cup chopped onion 1 cup water ½ cup medium bulgur 2 tablespoons chopped fresh basil or ½ teaspoon dried basil 2 tablespoons chopped oil-marinated sun-dried tomatoes 1 tablespoon toasted pignoli Salt to taste 1 In a 1½ -quart nonstick saucepan heat the oil over medium-high heat. Add the onion and cook stirring until slightly softened about 2 minutes. Add the water and bring to a boil. 2 Add the bulgur and return to a boil. Reduce heat and simmer 20 minutes covered. Stir in the basil sun-dried tomatoes pignoli and salt. SE R V E S : 4 Diabetic Exchanges: ¾ bread ½ vegetable ½ fat

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low GI LOW : fat saturated fat protein cholesterol calcium iron magnesium phosphorus sodium 2 5 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E Bulgur with Re d Pe p pe r and Pe a s Like couscous bulgur is a great grain to keep around the house for those last-minute occasions when you’ve prepared the salad and main dish and haven’t given much thought to the starch. The bulgur in this recipe is slightly al dente for softer bulgur add ¼ cup more water and cook 5 minutes longer. 1 teaspoon olive oil ¾ cup chopped red bell pepper ½ cup chopped onion 1 cup chicken or vegetable broth ½ cup medium bulgur ¼ cup frozen peas 2 tablespoons chopped fresh parsley ¼ teaspoon ground black pepper Salt to taste 1 In a 2-quart nonstick saucepan heat the oil over medium-high heat. Add the bell pepper and onion cook stirring until slightly softened about 2 minutes. 2 Add the broth and bring to a boil. Add the bulgur peas parsley and pepper return to a boil. Reduce heat and simmer covered 15 minutes or until all the liquid has been absorbed. Season with salt if using. SE R V E S : 4 Diabetic Exchanges: ½ bread ¾ vegetable ¼ fat R E D U C E D S O D I U M : Use low-sodium broth. Diabetic Exchanges: ½ bread ¾ vegetable ¼ fat

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low GI H I G H : magnesium LOW : saturated fat cholesterol calcium iron sodium 2 5 7 S i d e D i s h e s Kasha with M us h rooms and Walnut s Kasha is roasted buckwheat a grain with a very distinctive flavor. It is usually prepared with bowtie pasta in Eastern European recipes but I figure why serve two carbs in one recipe I call for medium- or large-grain kasha in this recipe. I think if you use fine-grain the end result will be too mushy and if you use whole kasha it will be too coarse. 1 egg white ½ cup medium or large-grain kasha 2 teaspoons vegetable oil 1 cup chopped portobello mushrooms 1 cup chopped onion 1 cup chicken or vegetable broth ¼ teaspoon ground black pepper Salt to taste ¹⁄ ³ cup chopped walnuts 1 In a medium bowl beat egg white and stir in kasha. In a dry 2-quart nonstick saucepan cook mixture until the beaten egg has dried onto the kasha remove from pan. Add vegetable oil mushrooms and onion to the saucepan. Cook stirring until slightly softened about 2 minutes. 2 Add broth pepper and salt bring to a boil. Stir in the reserved kasha and return to a boil. Cover and simmer 10 to 12 minutes or until liquid is absorbed. Let stand 5 minutes longer. Stir in walnuts. SE R V E S : 4 Diabetic Exchanges: ¼ bread ½ very lean meat 1 vegetable 1¾ fat R E D U C E D S O D I U M : Use low-sodium broth. Diabetic Exchanges: ¼ bread ½ very lean meat 1 vegetable 1½ fat

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low GI H I G H : magnesium LOW : fat saturated fat protein fiber cholesterol calcium iron sodium 2 5 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E Ric e Pilaf The subtle flavor of this pilaf makes it a good choice to serve with entrées that have a lot of punch such as a curry or that have a flavorful sauce such as Coq au Vin. 2 teaspoons olive oil ½ cup chopped onion ½ cup chopped celery ½ cup chopped green bell pepper 1 cup chicken or vegetable broth ½ cup water ¾ cup converted long-grain white rice ¼ teaspoon ground black pepper ¼ cup chopped fresh parsley Salt to taste 1 In a 2-quart nonstick saucepan heat the oil over medium-high heat. Add the onion celery and bell pepper. Cook stirring until slightly softened about 3 minutes. 2 Add the broth and water and bring to a boil. Add the rice and pepper return to a boil. Reduce heat and simmer covered 25 minutes or until all the liquid has been absorbed. Stir in parsley and season with salt if using. SE R V E S : 6 Diabetic Exchanges: 1¼ bread ½ vegetable ½ fat R E D U C E D S O D I U M : Use low-sodium broth. Diabetic Exchanges: 1¼ bread ½ vegetable ¼ fat

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low GI H I G H : magnesium LOW : saturated fat cholesterol calcium iron sodium 2 5 9 S i d e D i s h e s Rice with Choppe d Nut s For an even more festive dish you can substitute wild rice for some or all of the white rice then toss in a handful of dried cranberries for added color and tartness. 1½ teaspoons vegetable oil ½ cup chopped onion 1½ cups cooked converted long-grain white rice ¼ cup finely chopped pecans 2 tablespoons chopped walnuts ¹⁄8 teaspoon ground allspice ¹⁄8 teaspoon ground nutmeg ¹⁄8 teaspoon ground black pepper Salt to taste In a large nonstick skillet heat the oil over medium-high heat. Add the onion and cook stir- ring until slightly softened. Stir in the rice pecans walnuts allspice nutmeg pepper and salt. Cook stirring until heated through about 2 minutes. SE R V E S : 4 Diabetic Exchanges: 1 bread ¼ vegetable 1¾ fat

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low GI H I G H : magnesium LOW : fat saturated fat cholesterol calcium sodium 2 6 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E Vege table Fried Ric e You can use any variety of vegetables you have on hand. I’ve used frozen mixed vegetables instead of the peas. You can also make this into a low-protein entrée by stirring in 1 cup of diced cooked meat pork chicken beef shrimp or tofu when you add the rice. 1 tablespoon soy sauce 1 tablespoon mirin or dry sherry 2 teaspoons vegetable oil 1 cup chopped onion ¹⁄ ³ cup chopped snow peas ¹⁄ ³ cup fresh or frozen peas ¼ cup julienned carrot 1 tablespoon minced ginger 2 cloves garlic minced 2 cups bean sprouts 2 cups cooked converted long-grain white rice ½ teaspoon sesame oil 1 In a small bowl stir together the soy sauce and mirin. 2 In a nonstick wok or large nonstick skillet heat the oil over high heat. Add the onion snow peas peas carrot ginger and garlic. Cook stirring until tender-crisp about 2 minutes. Stir in the bean sprouts and cook until wilted about 1 minute. Add the rice. Cook stirring until heated through about 2 minutes. Add the soy sauce mixture and cook stirring until com- pletely combined with rice mixture. Stir in sesame oil. SE R V E S : 4 Diabetic Exchanges: 1 bread 1 vegetable ½ fat R E D U C E D S O D I U M : Use low-sodium soy sauce. Diabetic Exchanges: 1 bread 1 vegetable ½ fat

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low GI H I G H : magnesium LOW : saturated fat cholesterol calcium sodium 2 6 1 S i d e D i s h e s Wild Rice and Vege table Me dl e y This is a real showcase dish. Wild rice is native to America and is a grass not a true grain. To this day much wild rice is still harvested by canoe which is why it’s so expensive. 1 cup water ½ cup wild rice 1 tablespoon olive oil ½ cup chopped red bell pepper ½ cup chopped asparagus ½ cup chopped zucchini ½ cup chopped yellow squash ¹⁄ ³ cup chopped leek white and light green parts 2 cloves garlic minced ¼ cup chopped fresh parsley ½ teaspoon curry powder ¹⁄8 teaspoon ground black pepper Salt to taste 1 In a 1-quart saucepan bring the water to a boil. Stir in the wild rice. Return to a boil reduce heat and simmer covered 40 to 50 minutes or until wild rice is tender and water is absorbed. 2 In a large nonstick skillet heat the oil over medium-high heat. Add the red bell pepper asparagus zucchini squash leek and garlic. Cook stirring until the vegetables are tender- crisp about 4 minutes. 3 Add the wild rice parsley curry powder pepper and salt. Cook stirring until heated through about 2 minutes. SE R V E S : 4 Diabetic Exchanges: 1 bread ½ vegetable ¾ fat

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low GI Low: total fat saturated fat protein cholesterol calcium iron potassium sodium 2 6 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E Green B e an s S h i i take Mus h rooms and W ild Ric e This is one of those dishes that I consider “company” food. Wild rice is still not served too often and shiitake mushrooms add to the glamorous impression. The green beans add color and crunch. 1 tablespoon butter 1¼ tablespoons minced shallots 1 cup sliced shiitake mushrooms ¼ cup beef or chicken or vegetable broth 2 cups green beans cut into 1¼-inch pieces 1 cup cooked wild rice ¼ teaspoon ground pepper Salt to taste 1 In a large nonstick skillet with a tight-fitting cover melt the butter over medium-high heat. Add the shallots and cook stirring until softened about 1 minute. Add the mushrooms and cook stirring until softened about 4 minutes. Stir in the broth. 2 Add the green beans. Cover and steam until desired doneness about 4 minutes for tender- crisp. Add the wild rice and cook stirring until rice is heated through about 3 minutes. Stir in the pepper and salt. SE R V E S : 6 Diabetic Exchanges: ¼ bread 1 vegetable ½ fat R E D U C E D S O D I U M : Use unsalted butter and salt-free broth and omit the salt. Diabetic Exchanges: ¼ bread 1 vegetable ½ fat

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low GI H I G H : magnesium LOW : fat saturated fat cholesterol calcium sodium 2 6 3 S i d e D i s h e s Dill y Wheat Berrie s with Vege tables Wheat berries are also known as whole-grain wheat—which is exactly what they are. The only thing done to the wheat is the chaff is removed. Wheat berries still have the hull germ and endosperm. When finely ground wheat berries become whole-wheat flour. I call for cooked cauliflower since I don’t think that simple sautéing will cook it enough. Take as many liberties as you like with this recipe—substitute zucchini green beans carrots or any vegetable you like for the cauliflower. You can also substitute any cooked whole grain for the wheat berries. 1¼ cups water ½ cup wheat berries 1½ teaspoons olive oil ½ cup chopped onion ½ cup diced celery ½ cup chopped green bell pepper 2 cloves garlic minced 1 cup cooked cauliflower florets steamed boiled or microwaved 3 tablespoons snipped fresh dill ¼ teaspoon ground black pepper Salt to taste 1 In a 1½ -quart saucepan bring the water to a boil over high heat. Add the wheat berries and return to a boil. Reduce heat and simmer covered 1½ to 2 hours or until the liquid is absorbed. 2 In a large nonstick skillet heat the oil over medium-high heat. Add the onion celery green pepper and garlic. Cook stirring until vegetables are slightly softened about 3 minutes. 3 Add the wheat berries cauliflower dill pepper and salt. Cook stirring until heated through about 2 minutes. SE R V E S : 4 Diabetic Exchanges: 1 bread 1 vegetable ¼ fat

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med. GI H I G H : magnesium phosphorus potassium LOW : saturated fat cholesterol calcium sodium 2 6 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E Woodland M us h rooms with Wheat Berries The flavors of this dish are best described as “woodsy.” Taste the interesting combination of sweet wine salty soy sauce acidic vinegar and musky mushrooms in this dish and you will see what I mean. 1 tablespoon olive oil 4 cups coarsely chopped mushrooms use any combination of white portobello shiitake or other interesting mushroom 2 cloves garlic minced 1½ cups cooked wheat berries ¼ cup cooked fresh or frozen peas 3 tablespoons thinly sliced scallion 1 tablespoon Marsala 2 teaspoons balsamic vinegar 1 teaspoon soy sauce ¼ teaspoon ground black pepper Salt to taste In a large nonstick skillet heat the oil over medium-high heat. Add the mushrooms and garlic and cook stirring until softened about 4 minutes. Add the wheat berries peas scallion Marsala balsamic vinegar soy sauce pepper and salt. Cook stirring until heated through about 2 minutes. SE R V E S : 4 Diabetic Exchanges: 1 bread 1 vegetable ¾ fat

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med. GI H I G H : carbohydrate LOW : fat saturated fat cholesterol calcium magnesium phosphorus potassium sodium 2 6 5 S i d e D i s h e s Whole Wheat Couscous Pilaf This is a perfect last-minute dish. It takes only about 10 minutes to make and you can keep all the ingredients on hand for whenever you need a quick starch. Oh and yes it tastes great and goes well with any entrée. Use whole wheat couscous for its added nutrients and lower glycemic rating than regular couscous. 1 teaspoon olive oil ¹⁄ ³ cup finely chopped onion 1²⁄ ³ cups chicken or vegetable broth 1 cup whole wheat couscous ¹⁄ ³ cup chopped fresh parsley or 1 tablespoon dried parsley ¹⁄8 teaspoon ground black pepper Salt to taste 1 In a 2-quart nonstick saucepan heat the oil over medium-high heat. Add the onion and cook stirring until slightly softened about 2 minutes. 2 Add the broth and bring to a boil. Stir in the couscous and return to a boil. Reduce heat and simmer covered 2 minutes or until broth is absorbed. Stir in the parsley pepper and salt. SE R V E S : 6 Diabetic Exchanges: 1¾ bread ¼ vegetable ¼ fat R E D U C E D S O D I U M : Substitute low-sodium chicken broth for the vegetable broth. Diabetic Exchanges: 1¾ bread ¼ vegetable

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med. GI H I G H : carbohydrate LOW : fat saturated fat cholesterol calcium magnesium phosphorus potassium sodium 2 6 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E Couscous with Z ucchini and Scallion Be sure to store your grains someplace cool and dark. Before you use any grain that you’ve had around the house for a long time give it a sniff. If it smells stale discard it. 1 teaspoon olive oil ½ cup thinly sliced zucchini 1 cup chicken or vegetable broth ½ cup water ¾ cup couscous ¼ cup frozen peas 3 tablespoons thinly sliced scallion 2 tablespoons chopped fresh parsley 1 tablespoon snipped fresh dill 2 teaspoons chopped fresh mint ¹⁄8 teaspoon ground black pepper Salt to taste 1 In a 2-quart nonstick saucepan heat the oil over medium-high heat. Add the zucchini and cook stirring until slightly softened about 2 minutes. 2 Add the broth and water and bring to a boil. Stir in the couscous and peas and return to a boil. Reduce heat and simmer covered 3 minutes or until broth is absorbed. Stir in the scal- lion parsley dill mint pepper and salt. SE R V E S : 5 Diabetic Exchanges: 1¾ bread ¼ fat R E D U C E D S O D I U M : Use low-sodium broth. Diabetic Exchanges: 1¾ bread ¼ fat

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med. GI LOW : fat saturated fat protein cholesterol calcium iron magnesium phosphorus potassium sodium 2 6 7 S i d e D i s h e s P olen ta Polenta is really medium on the glycemic index but if you couple it with low-GI foods you will still have a low-GI meal. 4 cups water divided 1¼ cups yellow cornmeal Salt to taste 1 In a 3-quart saucepan bring 2 cups water to a boil over high heat. 2 In a jar with a tight lid combine the remaining 2 cups water and the cornmeal. Shake until totally combined. Add the cornmeal mixture to the boiling water stirring furiously until com- pletely combined. 3 Reduce heat so mixture is just simmering and cook stirring constantly until polenta pulls away from the side of the pot as it is stirred about 25 minutes. Stir in salt if using. SE R V E S : 6 Diabetic Exchanges: 1¼ bread

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low GI H I G H : magnesium LOW : saturated fat cholesterol calcium sodium 2 6 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E Quinoa with Sugar Snap s The proper pronunciation of quinoa is KEEN-wa. Quinoa has a substance in its seed covering that is a natural insecticide which makes it taste slightly bitter. However with adequate rins- ing the flavor becomes very mild. Unlike most grains which have a starchy “mouth feel” quinoa is light and fluffy . If you can’t find sugar snaps snow peas or plain peas would be fine. ½ cup quinoa 1½ teaspoons olive oil ½ cup chopped onion 1 clove garlic minced 1 teaspoon chili powder l cup chicken or vegetable broth ¾ cup chopped sugar snaps 2 tablespoons chopped cilantro leaves fresh coriander ¹⁄8 teaspoon ground black pepper Salt to taste 1 Rinse the quinoa thoroughly. 2 In a 2-quart noonstick saucepan heat the oil over medium-high heat. Add the onion and garlic and cook stirring until slightly softened about 2 minutes. Stir in the chili powder until absorbed. Add the quinoa and cook stirring until coated with chili mixture about 1 minute. Add the broth and bring to a boil. Reduce heat and simmer covered 12 minutes. Stir in the sugar snaps cilantro pepper and salt. Simmer covered 3 to 5 minutes longer or until quinoa has cooked through. SE R V E S : 4 Diabetic Exchanges: 1 bread 1¼ vegetable ½ fat R E D U C E D S O D I U M : Use low-sodium broth. Diabetic Exchanges: 1 bread 1¼ vegetable ¼ fat

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low GI Low: total fat saturated fat cholesterol phosphorus sodium 2 6 9 S i d e D i s h e s Curried Pea s and Quinoa If you’ve read very far into this book you know that I like spicy foods very much. If you’re not as fond of mouth-tingling foods you may want to omit the ground red pepper. 1¼ teaspoons vegetable oil ¼ cup chopped onion 3 cloves garlic minced 2 teaspoons minced fresh ginger 1 tablespoon curry powder ¼ teaspoon ground coriander ¼ teaspoon ground turmeric ¼ teaspoon ground cumin ¹⁄8 teaspoon ground red pepper 1 package 10 ounces frozen peas 1¼ cups chicken or vegetable broth ¼ cup quinoa thoroughly rinsed Salt to taste 1 In a 3-quart nonstick saucepan heat the oil over medium-high heat. Add the onion garlic and ginger and cook stirring until softened about 2 to 3 minutes. 2 Stir in the curry powder coriander turmeric cumin and red pepper until absorbed. Stir in the peas and broth. Bring to a boil reduce heat and simmer covered 15 minutes. 3 Add the quinoa return to a boil. Simmer covered 15 to 20 minutes or until the liquid has been absorbed and quinoa is transparent and tender. Stir in salt if using. SE R V E S : 8 Diabetic Exchanges: 1 bread ¼ vegetable ¼ fat R E D U C E D S O D I U M : Use low-sodium broth. Diabetic Exchanges: 1 bread ¼ vegetable ¼ fat

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low GI H I G H : fiber LOW : fat saturated fat cholesterol calcium sodium 2 7 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E Lentil Purée Okay okay—so the truth of the matter is this was intended to be a lentil soup and it failed—but it does make a delicious purée Baby lentils are also known as French lentils. They are smaller and darker than the more common brown lentils. 1½ cups water ¾ cup chicken or vegetable broth ½ cup baby lentils ½ cup chopped celery 2 tablespoons red wine 2 cloves garlic minced 1 bay leaf ¼ teaspoon oregano ¹⁄8 teaspoon ground black pepper 2 tablespoons chopped fresh parsley Salt to taste 1 In a 2-quart saucepan bring the water and broth to a boil. Add the lentils celery wine gar- lic bay leaf oregano and black pepper. Return to a boil reduce heat and simmer uncovered 30 minutes. Add the parsley and simmer 10 minutes longer. Discard bay leaf season with salt. 2 Place the mixture in a blender or food processor fitted with a steel blade. Cover and blend until puréed pushing down the ingredients with a spoon when necessary. SE R V E S : 4 Diabetic Exchanges: 1 bread ¼ fat R E D U C E D S O D I U M : Use low-sodium broth. Diabetic Exchanges: 1 bread ¼ fat

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low GI H I G H : fiber LOW : saturated fat cholesterol calcium sodium 2 7 1 S i d e D i s h e s Curried Lentils Serve this dish with rice as a vegetarian entrée. As a side dish this curry will pep up any grilled broiled or baked chicken or fish. Keep an eye on the lentils toward the end of the cooking time you may need to stir in a bit of water to make sure they don’t stick to the bottom of the pot. 1 tablespoon vegetable oil ¾ cup chopped onion 2 cloves garlic minced 2 teaspoons curry powder ½ teaspoon ground turmeric ½ teaspoon ground cumin ½ teaspoon ground cinnamon ¹⁄8 teaspoon ground cloves 1¼ cups chicken or vegetable broth ¼ cup apple juice ½ cup lentils ½ cup finely chopped carrot Salt to taste 1 In a 1½-quart nonstick saucepan heat the oil over medium-high heat. Add the onion and garlic cook stirring until slightly softened about 2 minutes. Stir in the curry powder turmeric cumin cinnamon and cloves until absorbed. Stir in the broth and apple juice bring to a boil. 2 Add the lentils and carrot return to a boil. Reduce heat and simmer uncovered 30 min- utes or until the lentils are softened and the water has been absorbed. Season with salt if using. SE R V E S : 4 Diabetic Exchanges: 1 bread ¼ very lean meat 1 vegetable 1 fat R E D U C E D S O D I U M : Use low-sodium broth. Diabetic Exchanges: 1 bread 1 vegetable ¾ fat

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2 7 2 Salads To Get Rid Of Diabetes Permanently Click Here Salads are a delicious way of adding vegetables to your diet. They also add a crisp and crunchy texture to a meal. Try to eat salad at both lunch and dinner . Feel free to add a little cheese cooked chicken fish or meat to a salad to make it into an entrée. Most of the salads in this chapter use vinaigrettes. That’s because vinaigrettes tend to be less fatty than creamy dressings.

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low GI LOW : saturated fat protein carbohydrate fiber cholesterol calcium iron magnesium phosphorus sodium 2 7 3 S a l a d s Tricolore Salad e To Kill Diabetes Forever Click Here This is the salad I usually order when I go out to dinner in an Italian restaurant. But there’s no need to go to a restaurant when you can make it just as well at home. 3 cups arugula torn into bite-size pieces 1 cup radicchio torn into bite-size pieces 1 cup Belgian endive cut into 1-inch pieces 1 tablespoon olive oil 2 teaspoons red wine vinegar 1 teaspoon Dijon mustard 1 teaspoon minced shallot Freshly ground black pepper Salt to taste 1 In a large bowl combine the arugula radicchio and endive. 2 In a small bowl combine the oil vinegar mustard shallot pepper and salt. Pour over salad and toss to combine. SE R V E S : 4 Diabetic Exchanges: ½ vegetable ¾ fat

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low GI H I G H : iron magnesium potassium LOW : saturated fat cholesterol sodium 2 7 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E Spinac h and M us h room Salad Click Here For Best Diabetes Treatment I originally thought this salad would serve six but everyone tends to like it so much—it only serves four. 10 cups spinach 2 cups sliced mushrooms ½ cup sliced red onion 1½ tablespoons olive oil 2 tablespoons fresh lemon juice 1 teaspoon Dijon mustard ½ clove garlic minced ¼ teaspoon dried oregano ¹⁄8 teaspoon ground black pepper Salt to taste 1 Rinse the spinach well and remove coarse stems spin dry if you don’t have a salad spin- ner dry with paper towels. 2 In a large bowl combine the spinach mushrooms and onion. 3 In a small bowl stir together the oil lemon juice mustard garlic oregano pepper and salt. Pour over salad and toss. SE R V E S : 4 Diabetic Exchanges: 1½ vegetable 1 fat

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low GI LOW : carbohydrate fiber cholesterol iron magnesium sodium fat saturated fat protein phosphorus 2 7 5 S a l a d s Wate rcress and E n d iv e with Bl u e Che es e Dressin g I use a plain Danish blue for this recipe but if you have Roquefort or Stilton that would be even better. This salad also makes a lovely appetizer. 4 cups watercress coarse stems removed 2 cups Belgian endive cut into 1-inch pieces 2 tablespoons crumbled blue cheese 1 tablespoon mayonnaise ¹⁄8 teaspoon Worcestershire sauce Pinch ground red pepper 3 tablespoons buttermilk 1 In a large bowl combine the watercress and endive. 2 In a small bowl combine the blue cheese mayonnaise Worcestershire sauce and pepper. Stir in the buttermilk. Pour over salad or serve on the side. SE R V E S : 4 Diabetic Exchanges: ½ vegetable ¾ fat R E D U C E D F AT/ C H O L E S T E R O L : Use a purchased fat-free blue cheese dressing instead of the one here. Diabetic Exchanges: ¾ other carbohydrate ¼ vegetable

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low GI LOW : saturated fat protein fiber cholesterol iron phosphorus sodium 2 7 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E Wate rcress and Pear Salad with Walnut s I was able to find the pear-infused vinegar in my local supermarket. If you can’t find it any balsamic vinegar will do. For even richer flavor toast the walnuts bake at 350° for 7 to 10 minutes. 1 tablespoon olive oil 2 teaspoons pear-infused or plain balsamic vinegar 1 teaspoon minced shallot 1 teaspoon Dijon mustard 1 bunch watercress 5 ounces rinsed ½ ripe pear thinly sliced 2 tablespoons chopped walnuts 1 In a small bowl use a whisk to combine the oil vinegar shallot and mustard. 2 In a large bowl toss the watercress pears and walnuts with the dressing. SE R V E S : 4 Diabetic Exchanges: ¼ fruit ¼ vegetable 1 fat

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low GI LOW : saturated fat protein fiber cholesterol iron sodium fat phosphorus calorie 2 7 7 S a l a d s Arugula and Cucumbe r with Parmesan Dressin g Want To Diabetes Free Life Click Here I’ve become very partial to grape tomatoes but if they are not available in your area cherry tomatoes will be just fine. Peel the cucumbers unless you are using Kirby or English cucumbers. 1 bunch arugula rinsed ½ cup sliced cucumber ¹⁄ ³ cup halved grape or cherry tomatoes ¼ cup thinly sliced red onion ¹⁄ ³ cup yogurt 2 tablespoons grated Parmesan cheese 2 teaspoons mayonnaise ¹⁄8 teaspoon ground pepper 1 In a large bowl combine the arugula cucumber tomatoes and onion. 2 In a small bowl stir together the yogurt Parmesan cheese mayonnaise and pepper. Pour over salad and toss to combine. SE R V E S : 4 Diabetic Exchanges: ½ vegetable ½ fat R E D U C E D F AT : Use fat-free yogurt and mayonnaise. Diabetic Exchanges: ½ vegetable

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low GI H I G H : potassium LOW : saturated fat protein cholesterol phosphorus sodium fat fiber 2 7 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E Arugula and Fenne l Salad with Avocado This spectacular salad is a wonderful way to start a meal or what’s better end it. You won’t even want dessert. Save any extra grapefruit juice for breakfast the next day. 1 medium grapefruit 1 bunch arugula 1 cup very thinly sliced fennel ½ cup diced avocado 1 tablespoon fresh lemon juice 2 teaspoons balsamic vinegar 2 teaspoons olive oil 1 teaspoon honey mustard Salt to taste 1 Using a sharp paring knife slice the rind and pith from the top and bottom of the grape- fruit. Remove the remaining rind and white pith. Cut the segments over a bowl from the membrane cutting toward the center alongside the membrane. Squeeze any remaining juice from the membranes into the bowl and reserve. 2 Thoroughly rinse the arugula and remove large stems. Arrange the arugula on each of 4 salad plates. Top each with a quarter of the fennel slices and grapefruit segments and sprinkle with a quarter of the avocado. 3 In a small bowl stir together 1 tablespoon of the reserved grapefruit juice the lemon juice balsamic vinegar oil mustard and salt to taste. Drizzle over each of the salads. SE R V E S : 4 Diabetic Exchanges: ½ fruit ½ vegetable 1 fat R E D U C E D F AT : Omit the avocado. Diabetic Exchanges: ¼ fruit ½ vegetable ½ fat

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low GI H I G H : potassium LOW : saturated fat protein fiber cholesterol magnesium phosphorus sodium 2 7 9 S a l a d s Warm Me dl e y of White and Wil d M us h rooms on Mesclun I was torn as to where to place this recipe in the book. Should it be in the appetizer or salad chapter as it is excellent in either spot It is very light and a perfect starter for a hearty stew or starchy entrée. On the other hand it is a salad 1 tablespoon olive oil divided 1 tablespoon plus 1 teaspoon balsamic vinegar divided ½ teaspoon Dijon mustard Salt to taste 1 cup sliced white cultivated mushrooms 1 cup sliced assorted wild mushrooms 2 teaspoons minced shallots 4 cups lightly packed mesclun 1 In a small bowl stir together 1½ teaspoons of the olive oil 1 tablespoon of the balsamic vinegar the mustard and salt and set aside. 2 In a medium skillet heat the remaining 1½ teaspoons oil over medium-high heat. Add all of the mushrooms and the shallots. Cook stirring until softened about 3 minutes. Stir in the remaining 1 teaspoon balsamic vinegar and salt. 3 In a large bowl toss the mesclun with the dressing. Divide the mesclun among 4 plates each topped with a quarter of the mushroom mixture. SE R V E S : 4 Diabetic Exchanges: 1 vegetable ¾ fat

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low GI LOW : saturated fat protein fiber cholesterol phosphorus sodium 2 8 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E Choppe d Parsle y Salad To Stop Diabetes In Few Days Click Here One day I was at the local farmers market and bought the largest bunch of parsley I’ve ever seen. It was much more than I could ever use for just a normal week of recipe testing so I made parsley salad. The nice thing about parsley salad is that you can dress it in advance—it doesn’t have to be a last-minute affair. Be warned that the dressing is very tart. You may want to start with 1½ tablespoons of lemon juice and increase from there. 2 cups chopped fresh curly parsley ½ cup finely peeled and chopped cucumber ¹⁄ ³ cup finely chopped celery ¼ cup finely chopped red bell pepper ¼ cup thinly sliced scallion green and white parts 2 tablespoons fresh lemon juice 1 tablespoon apple juice 1 tablespoon olive oil ¹⁄8 teaspoon ground black pepper Salt to taste 1 In a large bowl combine the parsley cucumber celery red pepper and scallion. 2 Add the lemon juice apple juice oil pepper and salt. Toss to combine. SE R V E S : 4 Diabetic Exchanges: 1 vegetable ¾ fat

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low GI LOW : fat saturated fat protein fiber cholesterol calcium iron magnesium phosphorus sodium 2 8 1 S a l a d s Marinated Toma to Salad Dress this salad at least two hours in advance to let the flavors mingle. You can add other vegetables to this salad such as celery cucumbers or bell peppers. 3 cups tomato wedges 1 tablespoon olive oil 2 teaspoons red wine vinegar 1 clove garlic minced ¼ teaspoon Italian seasoning or some combination of dried basil oregano and thyme ¹⁄8 teaspoon ground pepper Salt to taste In a medium bowl combine the tomatoes oil vinegar garlic Italian seasoning pepper and salt. Let stand at least 2 hours to marinate. SE R V E S : 4 Diabetic Exchanges: ¾ vegetable ½ fat

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low GI LOW : fat saturated fat protein fiber cholesterol calcium iron phosphorus sodium 2 8 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E Choppe d Toma to and C ucumbe r Salad This can be used as a salsa that is wonderful served with grilled fish or chicken in the summer when tomatoes are at their peak. You can omit the jalapeños if you don’t like spicy foods. 1½ cups chopped tomatoes 1½ cups peeled and chopped cucumbers ¼ cup sliced scallions 2 tablespoons chopped cilantro leaves fresh coriander 1 tablespoon seeded and minced jalapeño pepper or to taste optional 1 tablespoon fresh lime juice 2 teaspoons olive oil 1 clove garlic minced Salt to taste In a large bowl combine the tomatoes cucumbers scallions cilantro optional jalapeño pep- per lime juice oil garlic and salt. Toss to combine. SE R V E S : 4 Diabetic Exchanges: 1 vegetable ½ fat

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low GI LOW : fat saturated fat protein fiber cholesterol calcium iron magnesium phosphorus sodium 2 8 3 S a l a d s Slice d Cucu mbe r Salad I peel then cut my cucumbers in half lengthwise and scoop out the seeds before slicing. This is especially compatible with hearty stews. 3 cups thinly sliced cucumbers ½ cup thinly sliced red bell pepper ¼ cup thinly sliced red onion 1 tablespoon distilled white vinegar 1½ teaspoons olive oil ¼ teaspoon sugar ¼ teaspoon dried dillweed ¹⁄8 teaspoon ground black pepper Salt to taste In a medium bowl combine all the ingredients. Let stand at least 15 minutes before serving. SE R V E S : 4 Diabetic Exchanges: ¾ vegetable ¼ fat

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low GI LOW : fat saturated fat protein fiber cholesterol iron phosphorus sodium 2 8 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E S p i c y Cucu mbe r Yogurt Salad This salad is similar to an Indian raita and as such goes well with any kind of curry. I omit the ground red pepper when serving it with spicy foods. 3 cups thinly peeled and sliced cucumbers ½ cup plain yogurt 2 tablespoons chopped fresh parsley 2 tablespoons thinly sliced scallion 1 teaspoon chopped fresh mint 1 clove garlic minced ¹⁄8 teaspoon ground red pepper Salt to taste Put all the ingredients into a large bowl. Toss until combined. SE R V E S : 4 Diabetic Exchanges: ½ vegetable ¼ fat

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low GI LOW : calorie fat saturated fat protein fiber cholesterol calcium iron magnesium phosphorus sodium 2 8 5 S a l a d s Israeli Salad This salad—or one like it—is served daily in Israel at both breakfast and dinner hence the name. On my kibbutz we put a plate of fresh vegetables on each table and people would dice their vegetables of choice. I don’t recall whether or not the salads were dressed but one ele- ment that I didn’t include is dill pickle—which was a popular salad item. Dice the vegetables into pieces ¼-inch or smaller. 1½ cups finely peeled and diced cucumbers ¾ cup finely diced red bell pepper ½ cup finely diced tomato ½ cup chopped fresh parsley ¹⁄ ³ cup finely diced onion 1 tablespoon plus 1 teaspoon distilled white vinegar 2 teaspoons vegetable oil ¹⁄8 teaspoon ground black pepper Salt to taste In a medium bowl combine all the ingredients. Let stand at least 20 minutes before serving. SE R V E S : 6 Diabetic Exchanges: ¾ vegetable ¼ fat

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low GI LOW : saturated fat protein cholesterol calcium phosphorus sodium 2 8 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E String B ea n and Toma to Salad with Black Olive s When grape tomatoes first came on the market they were so amazingly sweet that I would eat them for dessert. But as they have become increasingly available they seem to have become less sweet and more like regular cherry tomatoes so use whichever you can easily find. 2 cups green beans 12 grape or cherry tomatoes halved 8 medium pitted black olives halved ¼ cup chopped fresh parsley 1 tablespoon olive oil 2 teaspoons wine vinegar 1 teaspoon Dijon mustard 1 teaspoon minced shallot ¹⁄8 teaspoon ground black pepper Salt to taste 1 Cook the green beans in boiling water until bright green. Drain and rinse until cool. 2 In a large bowl combine the green beans tomatoes olives and parsley. 3 In a small bowl combine the oil vinegar mustard shallot pepper and salt. Pour over salad and toss to combine. SE R V E S : 4 Diabetic Exchanges: 1½ vegetable ¾ fat R E D U C E D S O D I U M : Omit the olives. Diabetic Exchanges: 1½ vegetable ¾ fat

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low GI LOW : cholesterol phosphorus saturated fat sodium 2 8 7 S a l a d s Green Bean and Re d Onion Salad This is a wonderful salad with a Greek pedigree. Instead of cooking the green beans in boiling water you can also blanch them by wrapping 1 cup in wet paper towels and microwaving for a minute or until the green beans turn bright green then repeat twice with the remaining beans. ¼ cup walnuts 3 cups whole green beans ½ cup thinly sliced red onion ¼ cup crumbled feta cheese 1 tablespoon olive oil 1 tablespoon fresh lemon juice 1 teaspoon red wine vinegar ¹⁄8 teaspoon ground black pepper Salt to taste 1 Toast the walnuts by placing in a 350°F oven for 7 to 10 minutes or until the walnuts are lightly browned and give off a nutty aroma. Let cool and coarsely chop. 2 Cook the green beans in boiling water until bright green. Drain and rinse until cool. 3 In a large bowl combine the green beans onion feta cheese and walnuts. Add the olive oil lemon juice vinegar pepper and salt. Toss to combine. SE R V E S : 6 Diabetic Exchanges: ¼ very lean meat 1 vegetable 1¼ fat R E D U C E D F AT/P R O T E I N / S O D I U M : Omit feta cheese. Diabetic Exchanges: ¼ very lean meat 1 vegetable 1 fat

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low GI LOW : fat saturated fat protein fiber cholesterol calcium iron magnesium phos- phorus sodium 2 8 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E Roas ted Re d Pep p e r and Z ucchini Salad You can prepare this salad with most leftover cooked vegetables rather than the zucchini. It’s good with broccoli or cauliflower yellow squash fennel etc. 2 cups sliced zucchini or other vegetables ½ cup roasted red pepper strips page 27 1 tablespoon snipped fresh dill 2 teaspoons red wine vinegar 2 teaspoons balsamic vinegar 2 teaspoons olive oil 1 teaspoon Dijon mustard 1 clove garlic minced ¹⁄8 teaspoon ground pepper Salt to taste 1 Cook the zucchini in boiling water 2 minutes or until just cooked. Drain and cool. 2 In a medium bowl combine the zucchini pepper strips and dill. 3 In a small bowl stir together both the vinegars oil mustard garlic pepper and salt. Pour over salad and toss to combine. SE R V E S : 4 Diabetic Exchanges: ½ vegetable ½ fat

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low GI LOW : saturated fat cholesterol calcium phosphorus sodium 2 8 9 S a l a d s Asparagu s Salad Whether you choose thick or thin asparagus spears make sure that they are fresh and not wrin- kled. To prepare asparagus hold the middle of the spear in one hand and the bottom in the other then bend the asparagus until it snaps. Discard the bottom part. 2 cups asparagus cut into 2-inch pieces ½ cup thinly sliced orange or red bell pepper 2 tablespoons chopped walnuts 2 tablespoons chopped fresh parsley 2 teaspoons red wine vinegar 2 teaspoons balsamic vinegar 2 teaspoons olive oil 1 teaspoon orange juice 1 teaspoon Dijon mustard ¹⁄8 teaspoon grated orange rind 1 clove garlic minced Salt to taste 1 Wrap the asparagus in wet paper towels then microwave them on high power 1 to 2 min- utes or until bright green. Cool. 2 In a medium bowl combine the asparagus bell pepper walnuts and parsley. 3 In a small bowl combine the red wine and balsamic vinegars oil orange juice mustard orange rind garlic and salt. Pour over salad and toss to combine. SE R V E S : 4 Diabetic Exchanges: 1 vegetable 1 fat

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low GI LOW : saturated fat protein cholesterol calcium iron phosphorus sodium 2 9 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E Tarragon B r occoli and Caulifl ower Salad If you are not a tarragon fan some chopped fresh dill would make a lovely substitute. 2 cups broccoli florets 2 cups cauliflower florets 2 tablespoons sliced scallion white and green parts 1½ tablespoons olive oil 1 tablespoon fresh lemon juice 2 teaspoons cider vinegar 1 teaspoon Dijon mustard 1 teaspoon fresh chopped tarragon or ½ teaspoon dried tarragon crumbled ¹⁄8 teaspoon ground pepper Salt to taste 1 In a 3-quart pot of boiling water cook the broccoli and cauliflower over medium-high heat until just tender about 3 minutes. Drain and chill. 2 In a large bowl combine the broccoli cauliflower and scallion. 3 In a small bowl combine the oil lemon juice vinegar mustard tarragon ground pepper and salt. Pour over salad and toss to combine. SE R V E S : 4 Diabetic Exchanges: 1 vegetable 1 fat

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low GI LOW : protein fiber cholesterol iron magnesium phosphorus sodium fat saturated fat 2 9 1 S a l a d s Chunky Mediterranean Salad This salad is very versatile. You can serve it as an appetizer for eight a side salad for six or add extra cheese to make it a luncheon salad for four. 2 cups celery cut into 1-inch pieces 1 cup cubed peeled cucumber l cup cubed red or orange bell pepper ¾-inch pieces ¹⁄ ³ cup crumbled feta cheese 1 tablespoon snipped fresh dill 1 tablespoon red wine vinegar 1½ teaspoons olive oil ½ teaspoon chopped capers ¼ teaspoon dried oregano 1 clove garlic minced ¹⁄8 teaspoon ground black pepper Salt to taste 1 In a large bowl combine the celery cucumber bell pepper feta cheese and dill. 2 In a small bowl combine the vinegar oil capers oregano garlic and pepper. Pour over the salad and toss to combine. Season with salt if desired. SE R V E S : 6 Diabetic Exchanges: ¼ lean meat ¾ vegetable ½ fat R E D U C E D F AT/ S AT U R ATE D F AT/P R O T E I N / S O D I U M : Omit the feta cheese. Diabetic Exchanges: ¾ vegetable ¼ fat

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low GI LOW : fat saturated fat cholesterol calcium phosphorus sodium 2 9 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E S e s a m e S n ow Pe a Salad The orange bell peppers make this salad look really dramatic. If you can’t find them—or if they’re extremely expensive—substitute red or yellow peppers. If you can’t find any other bright pepper use julienned carrots—I’m going for color here not necessarily the flavor of the bell peppers. 3 cups snow peas ½ cup sliced orange bell pepper ¹⁄ ³ cup sliced baby corn canned ¹⁄ ³ cup sliced scallions green and white parts 1 tablespoon cider vinegar 1½ teaspoons sesame seeds 1 teaspoon sesame oil 1 teaspoon vegetable oil ½ teaspoon soy sauce ½ teaspoon sugar ½ teaspoon minced fresh ginger ¼ teaspoon chili hot sesame oil Salt to taste 1 Cook the snow peas in boiling water 1 to 2 minutes or until bright green. Drain and cool. 2 In a large bowl toss together the snow peas bell pepper baby corn and scallion. 3 In a small bowl stir together the cider vinegar sesame seeds sesame oil vegetable oil soy sauce sugar ginger chili oil and salt. Pour over the salad and toss to combine. SE R V E S : 6 Diabetic Exchanges: 1½ vegetable ¼ fat

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low GI LOW : calorie fat saturated fat protein fiber cholesterol calcium iron magnesium phosphorus sodium 2 9 3 S a l a d s Radis h Salad To Cure Diabetes Naturally Click Here I slice the radishes with the thin blade of my food processor. It makes this a very easy quick dish. The dressing is watery but the flavor is delicate and delicious. An excellent side dish for a sandwich or simple grilled or broiled chicken. ¼ cup buttermilk 1 tablespoon mayonnaise 2 tablespoons snipped fresh dill Salt to taste 4 cups thinly sliced radishes ¼ cup thinly sliced scallion green and white parts 1 In a small bowl stir together the buttermilk mayonnaise dill and salt. 2 In a medium bowl combine the radish slices and scallion. Add the dressing and toss to combine. SE R V E S : 6 Diabetic Exchanges: ¾ vegetable ½ fat R E D U C E D F AT : Use fat-free mayonnaise. Diabetic Exchanges: ¾ vegetable

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low GI LOW : cholesterol phosphorus sodium fat saturated fat protein iron 2 9 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E Currie d Colesl aw To Cure Diabetes Naturally Click Here I think the peanuts add a nice surprise to the slaw but you can leave them out. 4 cups shredded cabbage ½ cup shredded carrot 3 tablespoons thinly sliced scallion white and dark green parts 2 tablespoons chopped peanuts ¹⁄ ³ cup plain yogurt 1 tablespoon mayonnaise 1 tablespoon chopped cilantro leaves fresh coriander ½ teaspoon curry powder ¹⁄8 teaspoon ground black pepper Salt to taste 1 In a large bowl combine the cabbage carrot scallion and peanuts. 2 In a small bowl stir together the yogurt mayonnaise cilantro curry powder pepper and salt. Pour over the cabbage and toss to combine. SE R V E S : 4 Diabetic Exchanges: ¼ lean meat 1¼ vegetable 1 fat R E D U C E D F AT/ S AT U R ATE D F AT/P R O T E I N / F I B E R : Omit peanuts use fat-free mayonnaise and yogurt. Diabetic Exchanges: 1¼ vegetable

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low GI H I G H : potassium LOW : saturated fat protein cholesterol fat 2 9 5 S a l a d s Celeri a c Sl aw Celeriac also called celery root is a vegetable with a consistency similar to parsnip. In fact if you can’t find celeriac you can substitute parsnip. This is a very lightly dressed salad that goes well with most entrées—roasts stews grilled meat or fish—or can be served as an appetizer. 3 cups peeled and coarsely shredded celeriac celery root ¹⁄ ³ cup coarsely shredded carrot 3 tablespoons chopped fresh parsley 2 tablespoons thinly sliced scallion green and white parts 3 tablespoons plain yogurt 1 tablespoon mayonnaise 1½ teaspoons honey mustard 1 teaspoon distilled white vinegar ¼ teaspoon ground black pepper Salt to taste 1 In a large bowl toss together the celeriac carrot parsley and scallion. 2 In a small bowl stir together the yogurt mayonnaise mustard vinegar pepper and salt. Pour over salad and toss to combine. SE R V E S : 4 Diabetic Exchanges: 2¼ vegetable ¾ fat R E D U C E D F AT : Use fat-free yogurt and mayonnaise. Diabetic Exchanges: ¼ other carbohydrate 2¼ vegetable

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low GI H I G H : fiber potassium LOW : saturated fat protein cholesterol calcium iron phosphorus sodium 2 9 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E Shredded Kohlrabi and Jicama Sl aw I remember kohlrabi from my youth only as a “free food” for dieters—that alone was enough to assure me that it had to be something horrible. I’ve since become a fan of this underrated vegetable. Jicama is a Mexican root vegetable with a sweet flavor and a crunchy texture. The peel is tough on both these vegetables so be sure to remove it before shredding. This salad is light and crunchy and a perfect foil for any hearty dish. 3 cups peeled and coarsely shredded kohlrabi l cup peeled and coarsely shredded jicama l tablespoon chopped cilantro leaves fresh coriander 2 tablespoons cider vinegar 1 tablespoon vegetable oil 1 tablespoon orange juice ½ teaspoon dry mustard ¼ teaspoon sugar Salt to taste 1 In a large bowl combine the kohlrabi jicama and cilantro. 2 In a small bowl stir together the vinegar oil orange juice mustard sugar and salt. Pour over salad and toss to combine. SE R V E S : 4 Diabetic Exchanges: 1¾ vegetable ¾ fat

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low GI LOW : protein cholesterol iron magnesium phosphorus fat saturated fat sodium 2 9 7 S a l a d s Fenne l F e ta Salad Try to select fennel with the feathery fronds—this will assure that the fennel is fresh. If all the fronds have been cut off and especially if the bulb looks a little wrinkled hold this salad for another day—or use celery instead of the fennel. If you can find fresh fennel but without the fronds you can substitute fresh dill for the fronds. 4 cups very thinly sliced fresh fennel ½ cup thinly sliced red onion ¼ cup crumbled feta cheese 2 tablespoons chopped kalamata olives 2 tablespoons chopped fresh parsley 2 tablespoons fresh lemon juice 1 tablespoon fennel fronds 1 tablespoon olive oil 1 teaspoon Dijon mustard ¹⁄8 teaspoon ground black pepper In a large bowl combine the fennel onion feta olives parsley lemon juice fennel fronds oil mustard and pepper. Toss to combine. SE R V E S : 6 Diabetic Exchanges: 1 vegetable 1 fat R E D U C E D F AT/ S AT U R ATE D F AT/P R O T E I N / S O D I U M : Omit the olives and cheese. Diabetic Exchanges: 1 vegetable ½ fat

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low GI LOW : saturated fat cholesterol magnesium phosphorus sodium 2 9 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E C hi ckpe a L e e k Salad It’s important that you use only the light green part of the leek. The white part is too sharp and the dark green part is too tough. Grate the rind of the orange first then using a sharp knife remove the rest of the rind and all the white pith before dicing the orange into ¼-inch pieces. If you don’t have white wine vinegar substitute cider vinegar. 1½ cups sliced leeks ¹⁄8-inch thick 1 cup cooked chickpeas from dry or canned drained ½ cup finely diced orange 1 tablespoon chopped cilantro leaves fresh coriander 1 tablespoon olive oil 1 tablespoon white wine vinegar ½ teaspoon grated orange rind Salt to taste 1 In a medium bowl combine the leeks chickpeas orange cilantro oil vinegar orange rind and salt. 2 Toss to combine. Let stand at least 1 hour before serving. SE R V E S : 6 Diabetic Exchanges: ¾ bread ¼ very lean protein ¼ fruit 1 vegetable ¾ fat R E D U C E D S O D I U M : Use home-cooked beans prepared without salt. Diabetic Exchanges: ¾ bread ¼ very lean protein ¼ fruit 1 vegetable ¾ fat

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low GI LOW : saturated fat cholesterol calcium magnesium phosphorus potassium 2 9 9 S a l a d s Orien tal Couscous Salad Use only fresh bean sprouts for this salad canned ones are not acceptable. If you can’t find fresh sprouts try using coarsely shredded kohlrabi or daikon radish instead. ²⁄ ³ cup water 6 tablespoons whole wheat couscous ½ cup fresh mung bean sprouts ½ cup chopped snow peas ¼ cup chopped water chestnuts 3 tablespoons thinly sliced scallion 1½ tablespoons mirin or dry sherry 1 tablespoon soy sauce 2 teaspoons vegetable oil 1½ teaspoons rice or cider vinegar ½ teaspoon sugar ¼ to ½ teaspoon chili hot sesame oil 1 clove garlic minced 1 In a 1-quart pot bring the water to a boil over medium-high heat. Add the couscous and cook covered 3 minutes. Fluff with a fork and let cool. 2 In a large bowl stir together the couscous sprouts snow peas water chestnuts and scallion. 3 In a small bowl stir together the mirin soy sauce oil vinegar sugar chili oil and garlic. Pour over salad and toss to combine. SE R V E S : 4 Diabetic Exchanges: 1 bread ¼ vegetable 1 fat R E D U C E D S O D I U M : Use low-sodium soy sauce use chopped daikon radishes instead of the water chestnuts. Diabetic Exchanges: 1 bread ¼ vegetable 1 fat

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low GI H I G H : carbohydrate fiber LOW : saturated fat cholesterol calcium magnesium phosphorus sodium 3 0 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E Mo roccan Couscous Chickpea and Car rot Salad Couscous especially whole wheat has a shorter shelf life than most whole grains. Make sure yours is fresh. You can vary this recipe by using shredded zucchini yellow squash jicama daikon radish or rutabaga instead of the carrot. To add an interesting flavor try stirring in 1 tea- spoon finely crushed coriander seeds. ²⁄ ³ cup water 6 tablespoons whole wheat couscous ¾ cup cooked chickpeas from dry or canned drained ½ cup shredded carrot ¼ cup chopped fresh parsley 3 tablespoons chopped scallion 2 tablespoons fresh lemon juice 1 tablespoon olive oil ½ teaspoon ground turmeric ¹⁄8 teaspoon ground red pepper Salt to taste 1 In a 1-quart pot bring the water to a boil over medium-high heat. Add the couscous and cook covered 3 minutes. Fluff with a fork and let cool. 2 In a large bowl combine the couscous chickpeas carrot parsley and scallion. 3 In a small bowl combine the lemon juice oil turmeric red pepper and salt. Pour over salad and toss to coat. SE R V E S : 6 Diabetic Exchanges: 2 bread ¼ vegetable ½ fat R E D U C E D S O D I U M : Use chickpeas cooked from dry without salt not canned. Diabetic Exchanges: 2 bread ¼ vegetable ½ fat

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low GI H I G H : magnesium LOW : cholesterol calcium phosphorus sodium fat saturated fat protein 3 0 1 S a l a d s Tabouli I added some chopped fresh basil and chopped walnuts to this salad to make an ordinary tabouli extraordinary. For a plain tabouli omit the walnuts and basil. Add crumbled feta cheese and it becomes a small meal. 1 cup water ½ cup bulgur ¾ cup finely chopped tomato ½ cup finely peeled and chopped cucumber ½ cup chopped walnuts ½ cup chopped fresh parsley ¼ cup thinly sliced scallion green and white parts 3 tablespoons chopped fresh mint or 2 teaspoons dried mint 2 tablespoons chopped fresh basil or 1 teaspoon dried basil 2½ tablespoons fresh lemon juice 2 tablespoons olive oil ¼ teaspoon ground black pepper Salt to taste 1 In a 1½-quart saucepan bring the water to a boil. Add the bulgur. Cover and cook 20 min- utes or until the liquid has been absorbed. Let cool. 2 In a large bowl combine the bulgur tomato cucumber walnuts parsley scallion mint basil lemon juice olive oil pepper and salt. Toss to combine. SE R V E S : 6 Diabetic Exchanges: ½ bread ½ vegetable 2 fat R E D U C E D F AT/ S AT U R ATE D F AT : Omit the walnuts and reduce oil to 1 tablespoon. Diabetic Exchanges: ½ bread ½ vegetable ½ fat

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low GI LOW : fat saturated fat protein fiber cholesterol calcium iron phosphorus sodium 3 0 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E Grilled Vege table and M i x e d Ric e Salad You do not have to cook up three different kinds of rice although I really do. You can just use one or two types of rice or you can buy one of those fancy rice mixes Lundgren Farms makes many interesting ones from a health-food store. This is a great way to use up any leftover veg- etables you have on hand. ½ cup cooked converted long-grain white rice ½ cup cooked brown rice ½ cup cooked wild rice 1 cup diced grilled eggplant ¾ cup chopped grilled zucchini and/or yellow squash ¹⁄ ³ cup chopped roasted red bell pepper ¼ cup thinly sliced scallion white and green parts 2 tablespoons chopped fresh parsley 1 tablespoon olive oil 1 tablespoon red wine vinegar 1 tablespoon fresh lemon juice ¼ teaspoon ground black pepper Salt to taste 1 In a large bowl combine the white brown and wild rices: toss to combine. Add eggplant squash red pepper scallion and parsley. 2 Add the oil vinegar lemon juice pepper and salt. Toss to combine. SE R V E S : 6 Diabetic Exchanges: ¾ bread ½ vegetable ½ fat

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low GI H I G H : protein LOW : saturated fat calcium cholesterol 3 0 3 S a l a d s Orien tal Chicke n Salad The mustard I use in the dressing is the spicy kind you get at a Chinese restaurant. I save the pack- ets I get when I order food in. You can also look for it in the Asian section of your supermarket. If you don’t have rice vinegar substitute 1 tablespoon cider vinegar. You can substitute shredded romaine lettuce for the Chinese cabbage or bok choy if you like if more convenient. 1½ cups cooked cubed chicken ½ cup chopped water chestnuts ¼ cup cooked peas use fresh or frozen—not canned 3 tablespoons sliced scallion 1½ tablespoons rice vinegar 1 tablespoon vegetable oil 2 teaspoons soy sauce 1 teaspoon Chinese mustard ½ teaspoon sesame oil ¼ teaspoon ground ginger ¼ teaspoon honey 2 cups shredded Chinese cabbage 1 In a medium bowl combine the chicken water chestnuts peas and scallion. 2 In a small bowl stir together the vinegar oil soy sauce mustard sesame oil ginger and honey. Pour over the chicken salad and toss to combine. Serve over shredded cabbage. SE R V E S : 4 Diabetic Exchanges: 2½ very lean meat ¾ vegetable 1 fat R E D U C E D PR O T E I N : Substitute one 15-ounce cake firm tofu cubed for the chicken. Diabetic Exchanges: 1¼ bread ½ very lean meat ¾ vegetable ¾ fat R E D U C E D S O D I U M : Use low-sodium soy sauce. Diabetic Exchanges: 2½ very lean meat ¾ vegetable 1 fat

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low GI H I G H : protein cholesterol iron magnesium phosphorus potassium LOW : fiber fat saturated fat 3 0 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E Shr im p and Cucu mb e r Salad This is a lovely dish for an elegant lunch or summer supper. Serve on a bed of lettuce if desired. 1¼ pounds shrimp ¹⁄ ³ cup plain yogurt 1 tablespoon mayonnaise 1 tablespoon finely chopped scallion white and green parts 1 tablespoon finely chopped fresh parsley ½ clove garlic minced ¼ teaspoon dried tarragon 4 cups peeled and sliced cucumbers 1 Cook the shrimp in boiling water until no longer translucent 3 to 5 minutes depending on the size of the shrimp. Drain the shrimp and place in a bowl of ice water to chill. Shell the shrimp and remove the vein in the back. Cut the shrimp in half lengthwise. Place in refrigera- tor to chill. 2 In a medium bowl combine the yogurt mayonnaise scallion parsley garlic and tarragon. 3 In a large bowl combine the cucumbers shrimp and dressing. Toss until combined. SE R V E S : 4 Diabetic Exchanges: 4 very lean meat ¾ vegetable ¾ fat R E D U C E D F AT/ S AT U R ATE D F AT/ C H O L E S T E R O L : Use fat-free yogurt and mayonnaise. Diabetic Exchanges: 4 very lean meat ¾ vegetable ¼ fat

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low GI H I G H : protein potassium LOW : saturated fat cholesterol calcium sodium 3 0 5 S a l a d s Tuna Avoca d o and Toma to Salad This is a perfect lunch for a summer day when tomatoes are really worth eating If you have some black olives on hand slice them and toss them in—but don’t forget they will increase the sodium and fat counts. One 6½-ounce can tuna packed in water drained thoroughly 3 cups tomato wedges ¹⁄ ³ cup chopped green bell pepper ¹⁄ ³ cup diced avocado 3 tablespoons thinly sliced scallion white and green parts 2 tablespoons red wine vinegar 1 tablespoon olive oil ½ teaspoon white wine Worcestershire sauce ¹⁄8 teaspoon ground pepper Salt to taste 1 In a large bowl break up the tuna into bite-size pieces. Add the tomatoes green pepper avocado and scallion. 2 Add the vinegar oil Worcestershire pepper and salt. Toss to combine. SE R V E S : 4 Diabetic Exchanges: 1½ very lean meat 1½ vegetable 1 fat R E D U C E D PR O T E I N : Use a 3¼-ounce can of tuna and increase the tomato to 4 cups and avo- cado to ½ cup. Diabetic Exchanges: ¾ very lean meat 2 vegetable 1¼ fat R E D U C E D S O D I U M : Use low-sodium tuna. Diabetic Exchanges: 1½ very lean meat 1½ vegetable 1 fat

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3 0 6 Breakfast and Brunch To Cure Diabetes Naturally Click Here Everyone has heard their mother say “Breakfast is the most important meal” and it looks like mom was right. Recent research has shown that eating breakfast reduces your risk of obesity heart disease and diabetes among other virtues. However if you’re reading this book the chances are good that you’ve already developed diabetes whether or not you’ve eaten breakfast. But breakfast is still important even when you have diabetes because it can help you to: ■ Reach and maintain a healthy weight ■ Have better strength and endurance ■ Have lower blood cholesterol levels ■ Eat more nutritiously during the rest of the day ■ Focus and be more productive during the day Breakfast for a person with diabetes doesn’t look all that much different from any- one else’s. It’s an important meal and it doesn’t have to be repetitive. Of course you must be sure that the breakfast you choose fits in with the plan that your physician or nutritionist has recommended for you. Here are some simple suggestions: ■ Eggs—any style. Diabetics should not eat more than four whole eggs egg yolks per week—and that includes the eggs used in baking or cooking. How- ever an occasional egg is still allowable not to mention delicious. ■ Scrambled egg substitute such as Egg Beaters or egg whites with whole wheat toast. ■ Cottage cheese low-fat or fat-free is preferable on a slice of toast or with a piece of fruit ■ Unflavored yogurt low-fat or fat-free is preferable with a piece of fresh fruit ■ Hot cereal high fiber is best ■ Cold cereal high fiber is best ■ Peanut butter on a slice of whole-grain bread ■ Or any of the recipes in this chapter

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3 0 6 Diabetes Self-Management blog: Getting Off to a Good Start with Breakfast. Amy Cambell May 14 2007.

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low GI H I G H : saturated fat protein cholesterol calcium phosphorus sodium LOW : fiber iron cholesterol 3 0 7 B r e a k f a s t an d B r u n c h Chees e O me l e t To Kill Diabetes Forever Click Here I use a two-percent cheese such as American Cheddar or jalapeño Jack. You can also use part- skim mozzarella or any fat-free cheese. 2 eggs 4 egg whites Salt to taste Ground black pepper to taste 2 teaspoons butter 2 slices low-fat cheese 1 In a medium bowl beat the eggs egg whites salt and pepper until completely combined. 2 In a large nonstick skillet melt the butter over medium-high heat. Add the egg mixture and cook 2 to 4 minutes or until almost set. Turn over. Place cheese slices on top of eggs. Cook 1 minute covered or until cheese is melted. 4 Slide omelet onto serving plate folding the omelet to enclose the filling. Cut in half to serve. SE R V E S : 2 Diabetic Exchanges: 1 very lean meat 1½ lean meat 1½ fat R E D U C E D C H O L E S T E R O L : Omit the whole eggs and add 4 additional whites to the mixture. Or use ²⁄ ³ cup egg substitute such as Egg Beaters or Egg Scramblers for the eggs and egg whites. Diabetic Exchanges egg whites: 2 very lean meat ¾ lean meat 1 fat Diabetic Exchanges egg substitute: 1½ very lean meat ¾ lean meat 1¼ fat

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low GI H I G H : fat saturated fat protein cholesterol sodium LOW : fiber calcium cholesterol 3 0 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E We s ter n O me l e t for Two You can make a vegetable omelet the same way—just omit the ham. Add ½ cup chopped veg- etable such as zucchini broccoli or spinach when you add the green pepper. 2 eggs 4 egg whites Salt to taste 1 teaspoon vegetable oil ½ cup chopped green pepper ¼ cup chopped onion ¹⁄ ³ cup diced ham 2 teaspoons butter 1 In a medium bowl beat the eggs egg whites and salt until completely combined. 2 In a medium nonstick skillet heat the oil over medium-high heat. Add the green pepper and onion and cook stirring until slightly softened about 4 minutes. Stir in the ham. Remove from skillet and set aside. 3 In a large nonstick skillet melt the butter over medium-high heat. Add the egg mixture and cook covered 2 to 4 minutes or until desired doneness. 4 Slide omelet onto serving plate. Place ham mixture over half the omelet. Fold the omelet to enclose the filling. Cut in half to serve. SE R V E S : 2 Diabetic Exchange: 1 very lean meat 1½ lean meat ¾ vegetable 2 fat R E D U C E D C H O L E S T E R O L : Omit the whole eggs and add 4 additional whites to the mixture. Or use ²⁄ ³ cup egg substitute such as Egg Beaters or Egg Scramblers for the eggs and egg whites. Diabetic Exchanges egg whites: 2 very lean meat ½ lean meat ¾ vegetable 1½ fat Diabetic Exchanges egg substitute: 1½ very lean meat ½ lean meat ¾ vegetable 1¾ fat R E D U C E D S O D I U M : Use unsalted butter omit ham. Diabetic Exchanges: 1 very lean meat 1 lean meat ¾ vegetable 1½ fat

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low GI H I G H : protein potassium LOW : saturated fat fiber cholesterol calcium phosphorus 3 0 9 B r e a k f a s t an d B r u n c h Egg White Frit ta ta for Two Turning a frittata is not easy . Instead of trying to turn the whole thing at once you can cut the frittata into half or quarters and turn it one part at a time. Or you can just place the skillet under a preheated broiler until the egg whites are cooked. Or you can cover the skillet with a lid and cook the frittata until the top is done. You can choose any combination of your favorite vegetables and occasionally use 2 beaten whole eggs plus 2 egg whites instead of the egg whites or use egg substitute—like Egg Beaters or Egg Scramblers—instead of the egg whites. 6 egg whites 2 tablespoons chopped fresh parsley 2 teaspoons snipped fresh chives ¹⁄8 teaspoon ground black pepper Salt to taste 2 teaspoons olive oil ½ cup sliced mushrooms ½ cup diced zucchini ½ cup lightly packed coarsely chopped fresh spinach ¹⁄ ³ cup chopped onion ¼ teaspoon dried oregano 1 In a medium bowl beat the egg whites with the parsley chives pepper and salt and set aside. 2 In a medium skillet heat the oil over medium-high heat. Add the mushrooms zucchini spinach onion and oregano. Cook stirring until vegetables are slightly softened about 3 min- utes. Stir in the egg whites and let cook without further stirring 2 minutes or until the egg is set on the bottom. Place a plate over the pan and turn the pan over. Slide the frittata back into the pan to finish cooking the bottom about 1 to 2 minutes longer. SE R V E S : 2 Diabetic Exchanges: 1½ very lean meat 1 vegetable 1 fat

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low GI H I G H : fat saturated fat protein cholesterol magnesium phosphorus potassium LOW : fiber 3 1 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E Eggs Florentine I chop the spinach coarsely so that it retains its character. You can use one package of frozen whole leaf spinach thawed and coarsely chopped instead of fresh. 6 cups coarsely chopped spinach thoroughly rinsed 6 cups water 1 tablespoon distilled white vinegar Salt 1 tablespoon butter 1½ tablespoons all-purpose flour ²⁄ ³ cup scalded milk ¹⁄8 teaspoon ground pepper Pinch nutmeg 8 eggs 1 To a 4-quart nonstick saucepan add the spinach with any water clinging to the leaves. Cook for 2 minutes or until the spinach is just wilted drain. Set spinach aside. 2 To the same saucepan add the water vinegar and salt. Bring to a boil over high heat. Keep at a simmer until you are ready to cook the eggs. 3 In a 1-quart nonstick saucepan melt the butter over medium heat. Remove from heat stir in the flour until absorbed. Stir in the milk all at once and continue to stir until all lumps are gone if necessary mashing the lumps against the side of the pan. Over medium heat cook stirring until mixture has thickened. Stir in the pepper nutmeg and salt to taste. Remove ¼ cup sauce from the pot and set aside. Stir the spinach into the remaining sauce. 3 Carefully crack and open each egg into a bowl. Slide eggs from bowl into the boiling water. Return to a boil and cook 2 minutes. Remove from water and drain well. 4 Divide the spinach sauce among 4 small plates put 2 eggs on each plate placing a dollop of the reserved sauce atop each egg. SE R V E S : 4 Diabetic Exchanges: 1¾ lean meat ¼ vegetable ¼ milk 2 fat

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low H I G H : fat saturated fat protein carbohydrate cholesterol calcium phosphorus 3 1 1 B r e a k f a s t an d B r u n c h GI sodium LOW : fiber magnesium cholesterol Hu e vos Ranche ros This is really a breakfast treat. I make the eggs in separate small skillets. If you have only one small skillet you may want to make both eggs in a large skillet so they can cook at the same time and the first egg doesn’t get cold while you are cooking the second one. As for the cheese I like to use 1- or 2-percent-fat jalapeño Jack cheese but you can use American cheese or plain Jack cheese just as well—or eliminate the cheese completely if you prefer. T wo 7-inch flour tortillas 2 teaspoons butter divided 2 eggs 2 egg whites divided Salt to taste Pepper to taste 2 slices cheese ¼ cup salsa homemade page 25 or store-bought 1 Heat the tortillas in a 350°F oven for 5 minutes. 2 While the tortillas are heating in each of 2 small nonstick skillets melt 1 teaspoon of but- ter over medium-high heat. To each skillet add 1 whole egg with the yolk unbroken and 1 egg white. Season with salt and pepper. Cook about 1 to 2 minutes or to desired doneness. If you prefer eggs “over” turn them before topping with cheese. Place a slice of cheese over each egg portion. 3 Remove the tortillas from the oven and place one on each plate. Top each with one of the fried eggs then put 2 tablespoons of salsa on each portion. SE R V E S : 2 Diabetic Exchanges: 1½ bread ½ very lean meat 1½ lean meat ½ vegetable 1¾ fat R E D U C E D F AT/ C H O L E S T E R O L : Omit whole eggs increase egg whites to 4. Use fat-free cheese. Diabetic Exchanges: 1½ bread 1 very lean meat ¾ lean meat ½ vegetable 1¼ fat

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low H I G H : cholesterol phosphorus potassium 3 1 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E GI LOW : fiber sodium saturated fat cholesterol Hu e vos al Nido E g g s in a Ne s t These are very pretty and make a nice “company” breakfast or brunch I’m a little too lazy to make these without any occasion. The eggs are in a tomato “nest” and the tomatoes are in alu- minum foil “nests.” If you prefer a less Mexican flavor omit the chili powder and sprinkle the top of the eggs with grated Parmesan cheese instead of the Cheddar. 4 medium tomatoes 2 teaspoons vegetable oil ¼ cup finely chopped onion ¼ cup finely chopped green bell pepper ¼ cup finely chopped mushroom 1 clove garlic minced 1 tablespoon plain dry bread crumbs ¼ teaspoon chili powder ¹⁄8 teaspoon ground black pepper Salt to taste 4 eggs 1-ounce slice low-fat Cheddar or American cheese cut into quarters 1 Preheat oven to 350°F. 2 Cut a thin slice off the top of each tomato so that you can scoop out the insides. Scoop out the inside of 1 tomato and chop scoop out the remaining tomatoes and discard the pulp. Place each tomato on a 6-inch square of aluminum foil wrap to close and bake 10 minutes or until heated through. 3 While the tomato shells are baking in a medium nonstick skillet heat the oil over medium- high heat. Add the onion green pepper mushroom tomato pulp and garlic. Cook stirring until vegetables are slightly softened about 3 minutes. Stir in the bread crumbs chili powder pepper and salt. 4 While the tomatoes are baking poach see page 310 the eggs in boiling salted water for 2 minutes. Drain.

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3 1 3 B r e a k f a s t an d B r u n c h 5 Remove the tomato shells from the oven and turn oven setting to broil. 6 Open each foil packet and place a quarter of the vegetable mixture in each tomato shell top each with 1 poached egg and a piece of cheese. 7 Place the tomatoes under broiler and cook about 1 minute or until cheese is melted. SE R V E S : 4 Diabetic Exchanges: ¼ very lean meat 1 lean meat 1¾ vegetable 1 fat R E D U C E D CA L O RIE/ F AT/ S AT U R ATE D F AT/ C H O L E S T E R O L : Poach only the egg whites. Diabetic Exchanges: ¾ very lean meat 1¾ vegetable ½ fat

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3 1 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E low GI LOW : fiber cholesterol fat saturated fat Crus tless Vege table Quiche Who really needs a crust for a quiche If you prefer you can substitute 2 whole eggs or the egg substitute equivalent of 2 eggs for the 4 whites. Olive oil and flour for pie dish 1 cup cottage cheese 4 egg whites 2 tablespoons snipped fresh dill 1 tablespoon all-purpose flour ¼ teaspoon Worcestershire sauce ¼ teaspoon ground black pepper Salt to taste 2 teaspoons olive oil 1½ cups sliced mushrooms ½ cup chopped asparagus ¼ cup chopped leek white and light green parts ¼ cup shredded carrot 2 cups bite-size spinach pieces 1 Preheat oven to 350°F . Thoroughly grease a 9-inch pie dish with olive oil and dust with flour. 2 Place the cottage cheese egg whites dill flour Worcestershire sauce pepper and salt in a food processor fitted with a steel blade. Process until smooth set aside. 3 In a medium nonstick skillet heat the oil over medium-high heat. Add the mushrooms asparagus leek and carrot. Cook stirring until all the vegetables are slightly softened about 3 minutes. Add the spinach and cook stirring until wilted about 1 minute. Let cool completely.

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3 1 5 B r e a k f a s t an d B r u n c h 4 Stir the cottage cheese mixture into the vegetable mixture. Pour into prepared pie dish. 5 Bake 40 minutes or until top is browned and knife inserted in center comes out clean. Run sharp knife around the edge of the pan to release the quiche. SE R V E S : 6 Diabetic Exchanges: ¼ very lean meat ¾ meat ¾ vegetable ½ fat R E D U C E D F AT : Use one-percent cottage cheese. Diabetic Exchanges: ¼ other carbohydrate 1 very lean meat ¾ vegetable ½ fat R E D U C E D S O D I U M : Use low-sodium cottage cheese. Diabetic Exchanges: ¼ very lean meat ¾ meat ¾ vegetable ½ fat

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low GI H I G H : carbohydrate fiber cholesterol sodium protein LOW : magnesium phosphorus cholesterol 3 1 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E French Toas t If you like your French toast “wet” inside you need to dip the bread a little longer than the quick dip suggested here. In that case the egg mixture will not make as many pieces of French toast. 2 eggs lightly beaten ½ cup milk 2 tablespoons agave syrup ½ teaspoon vanilla extract 8 slices sourdough bread 4 teaspoons butter divided 1 In a shallow wide bowl beat the eggs with the milk agave syrup and vanilla extract. 2 Quickly dip both sides of the bread slices in the egg mixture. 3 In a large nonstick skillet melt 2 teaspoons of the butter over medium-high heat. Place 4 slices of bread to fit in the pan in a single layer. Cook until browned on bottom about 1 to 2 minutes turn and cook the second side until browned about 1 to 2 minutes longer. Repeat with remaining butter and bread. SE R V E S : 4 Diabetic Exchanges: 1¾ bread ¼ other carbohydrate ½ lean meat ¾ fat R E D U C E D C H O L E S T E R O L : Substitute 4 egg whites or ²⁄ ³ cup egg substitute such as Egg Scram- blers or Egg Beaters for the eggs. Use skim milk. Diabetic Exchanges egg whites: 1¾ bread ¼ very lean meat ½ fat Diabetic Exchanges egg substitute: 1¾ bread ¼ other carbohydrate ¾ very lean meat 1¼ fat

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low GI H I G H : Saturated fat carbohydrate cholesterol calcium phosphorus sodium 3 1 7 B r e a k f a s t an d B r u n c h Sourdough Pancakes Click Here For Best Diabetes Treatment These are not exactly like regular pancakes—they are denser with a tangy flavor. But they are tasty and satisfy that desire for pancakes. I suggest 2 pancakes per serving they are very filling if you eat more calculate the nutritional information accordingly. Sourdough products have low GI values because they are acidic. Once you’ve made your sourdough starter you can keep it in the refrigerator forever just add ½ cup water and ½ cup flour every 3 to 4 weeks. Sourdough Starter 1 cup water 1 package dry yeast 1 cup whole wheat flour 1 Stir together the water yeast and flour. 2 Place a clean cloth over the top of the bowl and let stand at room temperature 2 to 3 days or until mixture smells yeasty and is bubbly. Stir the mixture 2 to 3 times a day . There may be hooch a blackish liquid on top stir it in. As long as the mixture is bubbly when stirred it is alive and good to use. If you want a mild sourdough starter discard the hooch rather than stir- ring it back in you may want to add extra water to the starter to replace the hooch. Pancakes 2 egg whites 1 egg 1 cup sourdough ¼ cup milk ¹⁄ ³ cup agave syrup or to taste 2 tablespoons melted butter 1 teaspoon vanilla or almond extract ½ cup all-purpose flour ¹⁄ ³ cup whole wheat flour continued

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3 1 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E 2 teaspoons baking powder 1 teaspoon baking soda Salt to taste 2 to 3 teaspoons butter 1 In a large bowl beat the egg whites and egg. Beat in the sourdough milk agave syrup melted butter and extract. 2 On a piece of wax paper combine both flours baking powder baking soda and salt. Add to sourdough mixture and stir until combined but not smooth. 3 Melt 1 teaspoon of butter in a large nonstick skillet over medium-high heat. Drop the bat- ter about 2 rounded tablespoons per pancake and spread to form 3-inch pancakes. Cook 2 to 3 minutes or until browned on bottom. Turn and cook top 2 minutes longer or until pancakes are cooked in the middle. SE R V E S : 6 to 8 Diabetic Exchanges: 1 bread ¼ other carb ¼ very lean meat ½ lean meat ¼ milk ½ fat

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3 1 9 B r e a k f a s t an d B r u n c h low GI LOW : total fat saturated fat cholesterol calcium phosphorus potassium sodium Sourdough Berry Bran Muffin s These are really bran-filled bran muffins—which means they may be a little hard on your GI digestive tract—not glycemic index system in the beginning but keep up with it—they are really good for you. Use any berries you like. I usually use blueberries but have also used a mix- ture of blueberries and chopped strawberries and they are delicious too. These are very small— I really consider 2 to 3 a serving although I gave the nutritional information per muffin. 2 cups unprocessed bran ²⁄ ³ cup buttermilk ½ cup sourdough starter see page 317 ²⁄ ³ cup agave syrup 2 egg whites 2 tablespoons melted butter ½ cup all-purpose flour 1 tablespoon baking powder 1 teaspoon baking soda Salt to taste 2 cups fresh or frozen berries thaw the blueberries after measuring 1 Preheat oven to 400˚F . Thoroughly grease 24 2-inch muffin cups heavily dust the bottoms of the cups with flour. 2 In a medium bowl combine the bran with the buttermilk sourdough and agave syrup. Beat in egg whites and melted butter. 3 On wax paper stir together flour baking powder baking soda and salt. Stir into bran mixture. Fold in blueberries. continued

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3 2 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E 4 Spoon a heaping tablespoon of batter into each of the prepared muffin cups. Bake 18 to 20 minutes or until golden browned and they have risen. 5 Remove from oven. Run a sharp knife around the edge of each cup to loosen the muffin lift out of the pan and cool on wire rack. SE R V E S : 24 Diabetic Exchanges: ¼ bread ¼ fruit ¼ fat R E D U C E D F AT : Omit the butter. Diabetic Exchanges: ¼ bread ¼ fruit

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3 2 1 B r e a k f a s t an d B r u n c h low GI H I G H : potassium LOW : fiber cholesterol iron magnesium phosphorus sodium fat saturated fat Peach M i l k Shake Want To Diabetes Free Life Click Here I don’t recommend skipping breakfast. If you can’t bear food in the morning try this—it’s pretty nutritious. You can use frozen fruit to thicken and chill the mixture. You can use blue- berries raspberries or strawberries instead of the peaches—and soy milk for the regular milk. You can also toss in a tablespoon of bran flakes or wheat germ for a little extra fiber. ½ cup frozen unsweetened peach slices ½ cup whole milk 1 teaspoon agave syrup or to taste ¼ teaspoon vanilla extract 1 Place the peaches milk agave and vanilla into a blender. 2 Cover and process until smooth. SE R V E S : 1 Diabetic Exchanges: ¼ other carbohydrate ½ fruit ½ milk ¾ fat R E D U C E D F AT/ S AT U R ATE D F AT/ C H O L E S T E R O L : Use skim milk instead of whole. Diabetic Exchanges: ¼ other carbohydrate ½ fruit ½ milk

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3 2 2 Desserts Click Here If You Also Want To Be Free From Diabetes As I said in the introduction to this book I don’t believe artificial sweeteners are good for you. Nor do they taste particularly good. If you must eat dessert try fruit. If you must have something sweeter eat something delicious but not too much of it—and not too often. The desserts in this book are sweetened with agave syrup which has a low GI but still has 60 calories per tablespoon and some sugar which is medium on the glycemic index. “Sweets” are not an everyday or even every-week item for diabetics. If you prefer desserts with artificial sweeteners consult books devoted to that subject.

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low GI H I G H : saturated fat cholesterol 3 2 3 D e s s e r t s Coffee Pots de Crèm e To Stop Diabetes In Few Days Click Here Pots de Crème are little tiny cups bake these in espresso cups of very rich creamy dessert. I use espresso when I make these but you can just brew regular coffee using twice your usual amount of grinds. Or use double the amount of instant coffee if that’s what you like. ¹⁄ ³ cup heavy cream ¼ cup espresso or double strength coffee ¼ cup agave syrup 3 tablespoons milk 2 egg yolks 1 egg 1 Preheat oven to 325˚F . Grease 4 espresso cups. 2 In a 1-quart saucepan heat the cream coffee agave syrup and milk over medium–high heat until scalded. 3 In a medium bowl beat the egg yolks and egg until just combined you don’t want foam. Gradually stir in the scalded coffee mixture. Pour mixture into the prepared cups. Place in a 9-inch-square baking pan and fill with boiling water until 1-inch deep. Bake 20 to 25 minutes or until center is just firm when shaken. 4 Chill completely. SE R V E S : 4 Diabetic Exchanges: ½ lean meat 2 fat

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low GI H I G H : saturated fat LOW : fiber iron magnesium sodium cholesterol 3 2 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E Post-Halloween Chocolate Pudding To Cure Diabetes Naturally Click Here What do you do with leftover Kisses or Hershey Miniatures “treats” Make this chocolate pudding so rich and smooth it puts any commercial pudding to shame. 3 tablespoons cornstarch 2 tablespoons agave syrup 2 tablespoons cocoa 2 cups milk divided ½ cup milk chocolate pieces 3 ounces 1 In a 1½-quart saucepan stir together the cornstarch agave syrup and cocoa. Stir in ½ cup of the milk until all lumps are dissolved. Stir in the remaining milk. 2 Bring to a boil over medium heat stirring constantly and I mean that about 10 minutes. Remove from heat stir in the chocolate pieces until melted. 3 Pour into 6 small bowls cover with plastic wrap. Chill at least 2 hours. SE R V E S : 6 Diabetic Exchanges: ¼ bread 1 other carbs ¼ milk 1¼ fat R E D U C E D F AT : Use skim milk instead of whole. Diabetic Exchanges: ¼ bread 1 other carbs ¼ milk ¾ fat

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low GI H I G H : carbohydrate LOW : fiber cholesterol iron magnesium phosphorus sodium fat saturated fat 3 2 5 D e s s e r t s Deysee Tibetan Rice Dessert To Get Best Natural Diabetes Treatment Click Here I first tasted this dessert in my local Tibetan restaurant which alas is no longer there. It’s like rice pudding but much much easier to make. You can use freshly cooked warm rice or reheat leftover rice. The rice must be warm so that it is nice and soft. There are lots of flavor variations you can do. You can stir in spices such as ground cardamom my favorite cinnamon or nut- meg vanilla extract or rosewater. 1 cup cooked converted long grain white rice 2 tablespoons agave syrup or to taste ¾ cup yogurt 3 tablespoons chopped shelled pistachio nuts about 30 pistachio nuts 1 tablespoon dried currants ¼ teaspoon ground cardamom or to taste 1 In a medium microwave-safe bowl stir together the rice and agave syrup. 2 Microwave on high 1 minute or until rice is hot. Stir in the yogurt pistachio nuts currants and spices if desired. Serve warm. SE R V E S : 4 Diabetic Exchanges: ¾ bread ¼ milk ¾ fat R E D U C E D F AT/ S AT U R ATE D F AT/ C H O L E S T E R O L : Use fat-free yogurt. Diabetic Exchanges: ¾ bread ¼ milk ½ fat

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low GI H I G H : carbohydrate LOW : fiber phosphorus fat saturated fat cholesterol 3 2 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E Ginger Bread Pudding With flavors that remind you of Christmas and winter nights in front of the fireplace this bread pudding is a real standout. Serve this pudding warm or chilled I like it best warm sliced or scooped out of the pan. The low-fat version is really almost as good. 2 egg whites 1 egg 1¼ cups milk ²⁄ ³ cup agave syrup 1 tablespoon molasses 2 teaspoons vanilla 1½ teaspoons ground ginger 1 teaspoon cinnamon Salt to taste 5 cups sourdough bread cubes about 6 slices 1 cup chopped peeled apple 2 tablespoons dried currants or chopped raisins 1 Preheat the oven to 350˚F. Heavily butter a 9-by-5-by-3-inch loaf pan. 2 In a large bowl beat the egg whites and egg until completely combined. Stir in the milk agave syrup molasses vanilla ginger cinnamon and salt. Add the bread apple and raisins. Let stand 20 minutes stirring occasionally. Pour into loaf pan. 3 Bake 50 to 60 minutes or until a knife comes out clean when inserted in center. SE R V E S : 8 Diabetic Exchanges: ¾ bread ¼ lean meat ¼ milk ¼ fruit ¾ fat R E D U C E D F AT : Use 4 egg whites and eliminate the whole egg use fat-free milk. Diabetic Exchanges: ¾ bread ¼ lean meat ¼ fruit ¼ milk

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low GI H I G H : total fat saturated fat carbohydrate cholesterol calcium phosphorus LOW : low fiber saturated fat iron 3 2 7 D e s s e r t s Light as Air Cheesecak e The title says it all. This is not New York cheesecake that sinks to the bottom of your stomach. This is so light you can hardly believe you ate it—watch out—you did This is very nice served with sliced strawberries or fresh raspberries. 3 8-ounce packages cream cheese softened 1 cup agave syrup 1½ teaspoons vanilla extract 4 eggs ½ cup toasted almonds ground 1 Preheat oven to 350˚F . Grease an 8-inch springform pan. 2 In a large bowl beat the cream cheese with the agave syrup and vanilla until smooth. Beat in eggs. Reserve ½ cup batter. 3 In a medium bowl stir the ground nuts into the reserved batter. Spread over the bottom of the prepared pan. Pour in the remaining batter. Bake 1 hour or until browned on top. Cool completely in the refrigerator. SE R V E S : 12 Diabetic Exchanges: 1 lean meat 4¼ fat R E D U C E D F AT : Use fat-free cream cheese instead of full fat. Diabetic Exchanges: 1 very lean meat ½ lean meat ¼ other carbohydrate ¾ fat

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low GI H I G H : saturated fat LOW : fiber cholesterol iron magnesium sodium 3 2 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E Flourless Chocolate Torte This is a super rich cake and if you want to go really over the top you can frost the top with a ganache semisweet chocolate melted with heavy cream. When the cake bakes it will probably look very uneven as it rises but as it cools it will fall it’s supposed to to a flatter more even look. 4 ounces semisweet chocolate 1 stick ½ cup unsalted butter ½ cup agave syrup 3 large eggs 1 teaspoon vanilla extract ½ cup unsweetened cocoa powder 1 Preheat oven to 375˚F and butter an 8-inch round baking pan. 2 In a double boiler or metal bowl set over a saucepan of barely simmering water melt chocolate with butter stirring until smooth do not let come to a boil. Remove top of double boiler or bowl from heat and whisk agave syrup into chocolate mixture. Add eggs and whisk well stir in the vanilla. 3 Sift ½ cup cocoa powder over chocolate mixture and whisk until just combined. Pour batter into pan and bake in middle of oven 25 minutes or until cake has risen. SE R V E S : 12 Diabetic Exchanges: ¼ lean meat ½ other carb 2¼ fat

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low GI H I G H : total fat saturated fat magnesium LOW : fiber sodium 3 2 9 D e s s e r t s Nutella Tart For anyone who has never heard of Nutella you are in for a real treat It’s chocolate and hazel- nuts blended into the consistency of very soft smooth peanut butter. It’s yummy to dip fruit into or just to eat off a spoon. Some people couple it with peanut butter for a very rich sand- wich treat. This tart is incredibly delicious. The cream topping is not overly stiff so it may spread a little when you serve it—don’t worry no one will notice once they taste it. Oh did I mention that Nutella happens to have a GI of only 33 Crust: 1 cup ground almonds or walnuts 3 tablespoons butter softened 1 tablespoon agave syrup Filling: ¼ cup + 3 tablespoons Nutella divided 2 teaspoons hazelnut chocolate or almond flavored liqueur optional ¾ cup heavy cream 1 tablespoon agave syrup 1 Preheat oven to 325˚F. 2 In a medium mixing bowl combine the almonds butter and agave syrup. Press the nut mixture firmly into bottom and sides of a 9-inch tart pan. Bake for about 10 minutes or until the edge is golden brown cool. 3 Spread ¼ cup of Nutella over the bottom of the tart. 4 In a small bowl stir together the remaining 3 tablespoons of Nutella and the liqueur if using. continued

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3 3 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E 5 In a medium bowl combine the cream and agave syrup. Beat on high until whipped cream forms stiff peaks. Fold in the Nutella mixture. 6 Spread over the Nutella in the crust. Chill until serving time. SE R V E S : 6 Diabetic Exchanges: ¾ lean meat 4¾ fat

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low GI LOW : protein fiber calcium iron magnesium phosphorus potassium sodium 3 3 1 D e s s e r t s Chocolate Truffles These amazingly rich confections just burst in your mouth with chocolaty goodness. They are too messy to roll into balls so I just make lumps using two spoons then toss the lumps into a plastic bag with cocoa to coat them they end up looking like truffles—hence the name. ¾ cup semisweet chocolate chips 3 tablespoons butter ¹⁄ ³ cup heavy cream 1 tablespoon agave syrup ½ teaspoon almond or rum extract Unsweetened cocoa 1 In a 1-quart saucepan over low heat melt the chocolate and butter stirring frequently do not let boil. Stir in the cream agave syrup and extract. Let chill in refrigerator completely mixture should be solid. 2 Form into ¾-inch balls roll in cocoa. Chill until serving. SE R V E S : 20 Diabetic Exchanges: ½ other carbohydrate ¼ lean meat 1 fat

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low GI LOW : calories protein carbohydrates fiber fat saturated fat cholesterol calcium iron magnesium phosphorus potassium sodium 3 3 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E Chocolate-Dipped Strawberries You can dip the strawberries in advance and chill until serving time but do this the same day as you are going to use them. Although I don’t truly believe that one strawberry is a serving I thought it would be easier to give the nutritional information per berry. You can do the math after you’ve eaten as many as you feel are a portion 12 medium strawberries preferably with stems 1 square semisweet chocolate 1 ounce 1 tablespoon heavy cream 1 teaspoon coffee almond or hazelnut flavored liqueur 1 Rinse the strawberries and place on paper towels to dry thoroughly. 2 In a small saucepan melt the chocolate with the cream and liqueur over low heat until melted. Dip the strawberries into the chocolate so that the nonstem half of the strawberry is covered with chocolate. Place on greased aluminum foil and let chill in the refrigerator until serving time. SE R V E S : 12 Diabetic Exchanges: ¼ fruit ¼ fat

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low GI LOW : total fat saturated fat protein fiber cholesterol calcium iron magnesium phosphorus sodium 3 3 3 D e s s e r t s Walnut Apricot Bi t e s These are very rich. I like to serve them on a platter with chocolate covered strawberries and truffles and similar dessert “bites”—your guests will be impressed. 1 cup dried apricots 1 tablespoon agave syrup 1 teaspoon minced ginger or ¼ teaspoon ground ginger ¹⁄ ³ cup ground walnuts divided ¼ teaspoon ground cinnamon 4 walnut halves 1 Place the apricots agave syrup and ginger into a food processor. Cover and process until very finely chopped. 2 Place the ground walnuts on a piece of wax paper. Add the cinnamon and stir. 3 Cut the walnuts in quarters. Wrap each walnut piece in about 2 to 3 teaspoons of the apricot mixture. Roll each in the walnut-cinnamon mixture. SE R V E S : 16 Diabetic Exchanges: ½ fruit ¼ fat

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low H I G H : carbohydrate 3 3 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E GI LOW : total fat saturated fat protein fiber cholesterol calcium iron magnesium phosphorus sodium Strawberry Mango Sorbet You can use this method to make any fruit sorbet. You may want to add more or less lemon juice or agave to your taste. 2 cup strawberries 1 cup mango pieces ½ cup agave syrup 1 tablespoon lemon juice 1 Place all ingredients into a blender or food processor fitted with a steel blade. Cover and process until smooth. 2 Pour into a metal bowl and place in the freezer for 2 hours. 3 Beat the sorbet with an electric mixer until the texture is uniform return to the freezer 1 hour longer. 4 Repeat step 3 until sorbet is completely frozen. 5 For a fluffy consistency about 1 hour before serving put the frozen sorbet into a food processor fitted with a steel blade. Cover and process until the ice crystals are broken up. 6 Return to freezer until serving time. SE R V E S : 6 Diabetic Exchanges: ¾ fruit

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low GI LOW : protein fiber fat saturated fat calcium iron magnesium phosphorus sodium 3 3 5 D e s s e r t s Berries with Zabaglione You can just eat the zabaglione by itself but I find that too rich. I prefer to use it as a dollop for the fruit. Use any berries you like. I particularly like sliced strawberries but raspberries blue- berries blackberries or some combination of them all is pretty good too. This is also nice with poached or canned pears. 2 cups berries 2 tablespoons Madeira 1 tablespoon agave syrup 1 egg yolk 1 Divide the berries among 4 small bowls. 2 In the top of a double boiler stir together the Madeira and agave syrup. Stir in the yolk. 3 Place over simmering water and beat with an electric mixer until fluffy about 2 minutes. 4 Spoon over berries. SE R V E S : 4 Diabetic Exchanges: ¼ other carbs ½ fruit ½ fat

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low GI H I G H carbohydrate LOW : protein cholesterol iron magnesium phosphorus 3 3 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E Peach and Blueberry Crispy Not quite a traditional “crisp” the nuts and oatmeal topping is just delicious. You can make this with fresh or frozen fruit. If using frozen measure it while frozen then thaw before con- tinuing with the recipe. For a really delicious treat serve this slightly warmed with some vanilla ice cream on the side. 2 tablespoons agave syrup 1 tablespoon + 1 teaspoon cornstarch 2 cups blueberries 1 cup sliced peaches Topping: 1 tablespoon agave syrup 1 tablespoon melted butter ¹⁄ ³ cup old fashioned oat flakes ¼ cup slivered almonds ¼ teaspoon ground cinnamon 1 Preheat the oven to 375˚F. 2 In a 1½-quart baking dish stir together the agave and cornstarch until the cornstarch is dissolved. Add the fruit and toss to coat. 3 In a medium bowl combine the agave syrup and butter stir in the oats almonds and cinnamon. Sprinkle over the top of the fruit. 4 Bake 30 minutes or until the fruit mixture is bubbly. SE R V E S : 6 Diabetic Exchanges: ½ fruit ¾ fat

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low GI LOW : total fat saturated fat protein cholesterol calcium iron magnesium phosphorus sodium 3 3 7 D e s s e r t s Baked Peaches with Fresh Melba Sauce For “real” Peaches Melba top the peach halves with vanilla ice cream then top with the rasp- berry Melba sauce. 3 large peeled peaches halved pit discarded ¼ cup agave syrup divided ½ teaspoon fresh lemon juice ¹⁄8 teaspoon ground cinnamon or ginger 1 cup fresh raspberries 3 tablespoons orange or apple juice 1 teaspoon cornstarch Pinch nutmeg 1 teaspoon orange liqueur or additional agave syrup 1 Preheat oven to 375˚F. 2 Place peaches in a baking pan cut side up. 3 In a small bowl stir together 2 tablespoons of agave syrup with the lemon juice and ground cinnamon. Drizzle over the peach halves. Bake 20 minutes or until peaches are soft about 20 minutes for ripe 30 to 40 minutes for hard. Place each peach half in a serving bowl. 4 While the peaches are baking place the raspberries and remaining 2 tablespoons agave syrup into a blender or food processor. Cover and blend until liquefied. 5 In a 1-quart saucepan combine the orange juice and the cornstarch. Stir until there are no lumps. Add the raspberry mixture and nutmeg stir. Cook over medium heat stirring con- stantly until mixture comes to a boil. Strain the seeds out stir in the orange liqueur let cool. continued

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3 3 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E 6 Pour a generous tablespoon of the raspberry sauce over each of the peach halves. Can be served warm or chilled. SE R V E S : 6 Diabetic Exchanges: ¾ fruit low GI LOW : total fat cholesterol calcium iron magnesium phosphorus sodium Rum-Glazed Pear S lice s It’s quick it’s easy it’s delicious it’s not too obscenely calorific—what more could you want from a dessert Well if you’re not too concerned about your sugar levels you might want some vanilla ice cream. 2 large ripe pears 1 tablespoon butter 2 tablespoons agave syrup 2 teaspoons rum or orange juice 1 teaspoon lemon juice Pinch nutmeg 1 Peel and core the pears. Cut into thick wedges. 2 In a large skillet melt the butter over medium heat. Add the pears and cook until browned on bottom about 3 to 5 minutes. Turn and cook until browned on top and softened through- out about 3 to 5 minutes more. Timing may vary depending on ripeness of pears. Remove pears to dish. 3 Add the agave syrup rum or orange juice lemon juice and nutmeg to the pan and cook until bubbly all over about 1 to 2 minutes. Return pears to the pan and cook turning until the pears are coated. SE R V E S : 4 Diabetic Exchanges: ½ other carbohydrate/sugar 1½ fruit ½ fat

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3 3 9 D e s s e r t s low GI H I G H : carbohydrate LOW : protein fat saturated fat cholesterol calcium iron magnesium phosphorus sodium Ru b y Poached Pears You can use white wine or cranberry white grape or orange juice instead of the pomegranate juice but then the pears will be less red. As with so many of these desserts a little vanilla ice cream on the side is very nice. ½ cup pomegranate juice ¼ cup red wine or extra pomegranate juice 3 tablespoons agave syrup ½ cinnamon stick 1 star anise 8 coriander seeds 6 whole peppercorns 2 cardamom pods 2 ripe pears peeled halved and cored 1 In a 1½ to 2-quart saucepan combine pomegranate juice red wine agave syrup cinnamon stick star anise coriander seeds peppercorns and cardamom bring to a boil over medium- high heat. Add the pear halves and return to a boil. 2 Reduce heat and simmer covered 20 to 30 minutes or until cooked through baste with the poaching liquid and turn the pears once or twice during the cooking time. SE R V E S : 4 Diabetic Exchanges: 1 fruit ½ fat

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low H I G H : saturated fat cholesterol 3 4 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E GI LOW : protein fiber calcium iron manganese phosphorus sodium saturated fat cholesterol Poached P l u m s with Pink Whi ppe d Cream These plums are delicious as is the whipped cream was an afterthought. If you are serving this to guests or if you just really want to splurge it’s great on top of a piece of pound cake. ¹⁄ ³ cup orange juice 3 tablespoons dry white wine 2 tablespoons agave syrup 4 black or red plums quartered ¹⁄8 teaspoon ground nutmeg Pink Whipped Cream: ½ cup heavy cream 1 tablespoon agave syrup 2 teaspoons poaching liquid from the plums 1 In a 1-quart saucepan bring the juice wine and syrup to a boil over medium-high heat. Add the plum wedges and nutmeg and simmer uncovered 15 minutes. Let cool completely. 2 In a medium bowl combine the cream agave syrup and poaching liquid. Beat on high speed until cream holds stiff peaks. 3 Spoon plums into 4 serving dishes. Top with whipped cream. SE R V E S : 4 Diabetic Exchanges: ¾ fruit 2½ fat R E D U C E D F AT/ C H O L E S T E R O L : Omit the pink whipped cream. Diabetic Exchanges: ¾ fruit

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low GI LOW : saturated fat protein cholesterol calcium iron phosphorus sodium 3 4 1 D e s s e r t s Pecan Baked Apples You can use any apple but Granny Smith as they never seem to soften. I make these in the microwave but you can just bake them in a 375˚F oven until soft about 35 minutes. 2 large apples ½ cup pecans 3 tablespoons agave syrup 1 teaspoon ground cinnamon 1 Cut the apple in half through the stem and blossom ends. Using the tip of a spoon or a melon baller remove and discard the core. Using the spoon or melon baller scoop out the apple flesh leaving a shell about ¹⁄8-inch thick. 2 Place the scooped apple flesh and pecans into a food processor. Cover and process until finely chopped. Stir in the agave syrup and cinnamon. Spoon equal amounts of this mixture into each of the apple shells. Place in a glass or microwave-safe baking dish. 3 Microwave on high for 4 minutes. Rotate apples in dish and microwave on high 3 to 4 minutes longer. SE R V E S : 4 Diabetic Exchanges: ¼ lean meat ½ fruit 1¾ fat

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low GI H I G H : carbohydrate fiber LOW : cholesterol calcium iron magnesium phosphorus 3 4 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E A p p l e Brown Betty This is a nice holiday dessert. I use Macintosh apples because I like the tartness but most apples will work—except Granny Smiths. 2 cups cubed sourdough bread ½-inch cubes 1 tablespoon melted butter 3 cups thinly sliced peeled apples ¼ cup agave syrup 2 teaspoons fresh lemon juice ½ teaspoon ground cinnamon ¼ teaspoon ground allspice Salt to taste 1 Preheat oven to 350˚F . Grease a 1 to 2-quart baking dish. 2 In a medium bowl toss together the bread cubes and butter. 3 In a large bowl toss together the apples agave syrup lemon juice cinnamon allspice and salt. 4 Place ½ of the bread cubes in the baking dish. Top with all of the apples but not the juice in the bowl. Top with remaining bread cubes and pour sauce from apples over the bread cubes. 5 Cover and bake 30 minutes. Uncover and bake 20 to 30 minutes longer or until bread cubes are browned. SE R V E S : 4 Diabetic Exchanges: 1¼ bread 1¼ fruit ½ fat

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low GI LOW : total fat saturated fat protein cholesterol calcium iron phosphorus sodium 3 4 3 D e s s e r t s Mojito Grapefruit Pear Salad I had my first mojito at a Cuban restaurant very recently. I loved the flavors and so used that as an inspiration for this dessert. You can omit the pears and just use extra grapefruit and it’s still a lovely dessert. You must use fresh mint. 2 grapefruits 1 pear peeled and cut into ½-inch pieces 2 tablespoons thinly shredded mint leaves 1 to 2 tablespoons agave syrup 1 tablespoon rum 1 Using a sharp paring knife remove the skin and pith from the grapefruits. Working over a medium bowl cut the segments from the membrane. When all the segments have been removed squeeze any juice from the membrane. 2 Add the pear mint agave syrup and stir. Chill. SE R V E S : 4 Diabetes Exchanges: 1 fruit ¼ fat

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low GI LOW : protein fat saturated fat cholesterol calcium iron magnesium phosphorus sodium 3 4 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E Fresh Fruit Salad Needless to say you can vary this fruit salad endlessly. Use any combination of fruits use any fruity liqueur or none at all. Add agave honey grenadine or sugar to taste if you feel you want this sweeter. 1 cup sliced peaches 1 cup sliced strawberries ½ cup blueberries 1 tablespoon orange liqueur or orange juice 1 Combine all the ingredients in a medium bowl. SE R V E S : 4 Diabetic Exchanges: ¾ fruit ¼ fat

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Nutrient Analysis Want To Diabetes Free Life Click Here

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3 4 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E Nutrient Analysis of Recipes and V ariations for One Serving To Cure Diabetes Naturally Click Here RECIPE CALORIES kcal TOTAL FAT g SATURATED FAT g PROTEIN g CARBOHYDRATES g DIETARY FIBER g A p p e t i z e r s Black Bean Dip 63.98 2.64 0.31 2.70 7.31 2.73 Low Fat 44.09 0.39 0.01 2.70 7.32 2.73 Low Sodium 65.15 2.46 0.35 2.90 8.45 2.89 Baba Ghanouj 61.21 4.08 0.58 1.95 5.63 1.80 Low Fat 39.10 2.09 0.30 1.29 4.82 1.62 Cucumber Feta Dip 36.85 2.46 1.68 2.00 1.79 0.10 Low Fat 15.29 0.34 0.21 1.18 1.94 0.10 Low Sodium 14.91 0.69 0.43 0.82 1.45 0.10 Tomato Salsa 12.28 0.12 0.02 0.4 1 2.74 0.86 Low Sodium 10.89 0.13 0.02 0.42 2.47 0.55 Thyme Stuffed Mushrooms 47.4 1 2.64 0.31 1.68 5.11 0.56 Roasted Red Peppers with Fennel Salad 62.60 4.59 0.63 1.25 5.28 1.86 Low Fat 40.63 2.39 0.31 0.74 4.98 1.76 Lemon Zucchini Ribbons 37.35 2.36 0.32 1.01 3.85 1.10 Low Sodium 36.99 2.38 0.33 0.91 3.89 1.14 Tomatoes and Mozzarella 205.96 15.74 8.58 10.72 4.35 0.73 Low Fat 37.75 0.21 0.03 4.85 4.04 0.97 Low Sodium 202.72 13.28 6.65 16.19 4.85 0.73 Low Protein 67.58 3.59 0.48 4.85 4.04 0.97 Roasted Asparagus with Stilton 101.79 6.62 2.56 4.90 5.56 2.43 Low Protein 62.71 3.38 0.46 2.51 5.52 2.44 White Beans with Beets 99.19 3.71 0.47 3.24 13.55 3.46 Low Sodium 102.83 3.69 0.46 4.10 14.33 4.38 Salmon and Smoked Salmon Pâté 63.47 3.64 0.83 6.92 0.49 0.04 Low Sodium 62.92 3.49 0.74 7.08 0.51 0.04 Shrimp with Rémoulade Sauce 73.48 3.86 0.86 8.19 1.42 0.25 Low Fat 48.77 0.80 0.27 8.4 1 1.76 0.25

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3 4 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E Low Sodium 72.95 3.80 0.84 8.16 1.42 0.23

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3 4 7 N u t r i e n t A n a l y s i s o f R e c i p e s an d V a r i a t i o n s fo r On e S e r v i n g CHOLESTEROL CALCIUM IRON MAGNESIU M PHOSPHORUS POTASSIU M SODIUM WATER mg mg mg mg mg mg mg g 0 24.11 1.16 3.40 7.53 53.56 196.96 53.54 0 24.15 1.15 3.43 7.56 53.56 197.04 56.01 0 18.52 0.86 23.47 47.72 155.33 63.92 38.04 0 16.17 0.50 15.48 73.10 165.20 4.49 56.30 0 10.88 0.33 1 1.92 43.48 147.99 3.18 56.19 10.00 68.59 0.10 5.72 51.05 58.95 102.79 35.66 1.25 40.23 0.05 5.32 32.9 69.97 14.74 30.49 2.59 27.59 0.05 4.13 22.98 53.80 9.88 31.06 0 17.10 0.19 5.03 1 1.14 97.96 70.50 48.88 0 3.86 0.20 5.21 1 1.43 99.97 33.84 40.44 0 9.30 0.91 6.54 61.8 222.88 22.56 55.00 0 20.05 0.62 14.35 34.33 216.44 17.82 65.99 0 19.50 0.42 9.40 23.52 203.71 17.73 65.85 0 9.79 0.40 12.80 19.88 175.96 4.40 68.11 0 1 1.22 0.39 14.89 23.11 195.71 5.52 68.14 44.55 330.67 0.71 8.00 16.62 143.14 86.59 89.76 1.18 124.79 0.33 1 1.78 87.46 159.67 137.89 58.06 30.62 421.15 0.48 22.74 313.73 197.00 14.66 86.35 1.18 124.80 0.34 1 1.78 87.50 159.67 137.89 58.06 8.46 86.07 0.51 2.95 45.91 310.85 157.21 109.42 0 26.90 0.47 0.53 2.49 285.17 0.28 106.95 0 34.14 1.31 8.99 18.88 135.63 211.18 91.13 0 54.62 1.79 38.75 89.89 258.29 19.67 99.15 10.94 56.69 0.30 8.34 97.28 89.88 364.28 29.48 1 1.57 79.77 0.28 9.31 114.57 100.56 56.98 29.28 70.96 51.98 1.35 19.06 70.92 133.82 180.83 54.08 68.20 60.84 1.33 19.95 78.37 145.94 164.48 53.11 71.25 51.91 1.35 18.82 71.68 133.47 120.60 53.39

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3 4 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E RECIPE CALORIES kcal TOTAL FAT g SATURATED FAT g PROTEIN g CARBOHYDRATES g DIETARY FIBER g Curried Shrimp 64.84 2.75 0.52 8.00 1.76 0.19 Low Fat 47.12 0.72 0.13 8.00 1.90 0.19 Scallops with Orange 74.13 2.30 1.38 9.64 3.09 0.07 Low Sodium 74.13 2.30 1.38 9.64 3.09 0.07 Low Cholesterol 77.35 2.72 0.35 9.64 3.09 0.07 Seared Tuna and Butter Beans 167.02 5.52 0.46 23.22 7.39 1.93 Low Sodium 181.50 5.65 0.49 23.73 8.01 2.53 Tuna with Black Olive Vinaigrette 182.12 9.34 0.46 21.08 2.94 0.15 Low Sodium 146.52 5.58 0.47 21.17 1.94 0.27 Orange Teriyaki Salmon 114.18 6.16 1.24 1 1.87 1.62 0.05 Low Sodium 114.18 6.16 1.24 1 1.62 1.87 0.05 Ginger Lamb with Watercress Salad 105.5 5.02 1.62 12.40 2.16 0.33 Low Cholesterol 8.82 1.89 0.35 13.71 2.16 0.33 Thai Beef Salad 140.42 4.77 1.91 14.05 1 1.43 2.22 Low Sodium 140.42 4.77 1.91 13.71 1 1.77 2.22 Low Protein 108.00 4.05 0.59 8.59 12.54 2.45 S o u p s Chicken Broth 35.20 0.62 0.17 7.70 0 0 Vegetable Broth 30.80 0.17 0 0 6.86 0 Vegetable Tomato Soup 66.46 1.54 0.18 2.88 1 1.79 2.88 Low Sodium 59.12 1.77 0.39 2.62 9.89 2.42 Bourbon Street Vegetable Soup 80.00 4.01 0.46 2.19 10.65 2.89 Vegetable Broth 76.00 3.41 0.26 2.39 1 1.25 2.89 Low Sodium 78.22 3.52 0.4 1 2.60 10.95 2.87 Zucchini Escarole Soup 83.21 5.45 1.10 2.33 7.37 2.33 Vegetable Broth 67.79 3.21 0.34 3.04 9.53 2.29 Low Sodium 76.29 3.62 0.92 3.89 8.52 2.33 Broccoli Fennel Velvet Soup 60.18 2.81 0.66 2.92 7.54 3.15 Chicken Broth 62.68 1.78 0.50 4.29 10.53 3.15 Low Sodium 69.41 2.11 0.98 4.97 9.72 3.15 Low Protein 60.18 2.81 0.66 2.92 7.54 3.15 Creamy Portobello Mushroom Soup 153.53 7.12 3.30 3.95 13.89 2.02 Low Fat 124.55 3.19 0.74 5.03 14.52 2.02 Low Sodium 136.41 4.64 2.18 5.24 14.66 2.02 Hungarian Cauliflower and Cabbage Soup 102.45 5.98 1.43 3.92 9.96 3.39

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3 4 9 N u t r i e n t A n a l y s i s o f R e c i p e s an d V a r i a t i o n s fo r On e S e r v i n g CHOLESTEROL mg CALCIUM mg IRON mg MAGNESIU M mg PHOSPHORUS mg POTASSIU M mg SODIUM mg WATER g 59.27 29.85 1.07 16.25 85.34 94.76 72.39 35.54 57.56 29.52 1.05 15.66 80.51 86.87 59.50 34.78 23.71 15.81 0.20 33.73 127.00 216.18 105.68 59.28 23.71 15.81 0.20 33.73 127.00 216.18 91.51 59.28 18.71 15.81 0.21 33.73 127.02 216.18 91.52 58.83 0 64.40 14.59 0.64 183.73 185.58 167.52 99.45 0 55.28 14.76 16.00 223.38 188.44 1.04 87.04 0 53.04 14.11 2.05 186.35 28.18 169.67 83.49 0 53.60 14.16 3.28 189.05 53.15 3.62 78.56 33.45 9.09 0.23 16.54 134.07 216.55 263.63 47.11 33.45 9.09 0.23 16.54 134.07 216.55 184.88 47.11 37.12 30.89 1.10 18.24 106.62 248.56 44.48 66.83 32.89 29.89 0.52 21.36 124.62 248.56 46.47 82.74 21.1 1 36.91 1.78 34.31 149.47 617.32 354.31 229.60 28.11 36.91 1.78 34.31 149.47 617.32 249.31 229.60 0 92.37 1.67 64.49 142.30 519.02 325.15 249.56 0 22.0 — 19.36 0.22 409.20 101.2 431.38 0 26.40 — 13.20 0.22 325.60 35.2 432.3 0 46.20 1.43 13.97 35.83 226.51 381.74 240.61 0.96 47.71 0.97 22.37 49.13 385.4 1 54.83 231.47 1 45.84 0.74 28.66 48.16 375.48 825.44 288.90 0 45.84 0.74 28.66 48.16 369.48 825.64 288.29 0.77 48.92 0.74 28.66 48.16 363.88 39.18 279.73 3.75 34.23 0.64 23.26 41.99 333.44 760.28 349.08 0 33.78 0.63 22.60 41.03 303.50 760.93 436.79 2.88 45.77 0.64 23.26 41.99 310.94 9 1.80 318.02 3.13 54.62 1.02 24.41 60.79 391.93 665.38 317.27 3.28 79.0 1.03 24.4 1 60.79 410.68 677.72 315.36 5.69 88.61 1.02 24.4 1 60.79 410.68 120.03 289.01 3.13 54.62 1.02 24.41 60.79 391.93 665.38 317.27 14.38 39.00 0.43 4.38 123.97 488.74 544.00 272.79 2.47 51.99 0.44 7.86 154.89 474.45 77.24 250.59 1 1.30 46.69 0.43 4.38 123.97 473.74 77.10 251.10 6.67 87.2 0.61 21.33 77.26 335.47 437.48 302.47

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3 5 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E CALORIES RECIPE kcal TOTAL FAT g SATURATED FAT g PROTEIN g CARBOHYDRATES g DIETARY FIBER g Vegetable Broth 94.96 4.85 1.04 4.32 1 1.16 3.39 Low Fat 83.16 2.89 0.50 4.98 1 1.72 3.39 Low Sodium 98.76 5.00 1.34 4.76 10.58 3.39 Low Protein 63.85 2.68 0.20 3.05 9.45 3.39 Curried Cauliflower Soup with Scallion Raita 90.72 5.38 0.83 4.68 12.08 2.44 Vegetable Broth 91.68 4.06 0.85 4.56 12.13 3.37 Low Protein 86.49 1.39 0.15 8.37 10.76 2.45 Low Sodium 99.41 4.09 1.07 6.03 1 1.72 2.45 Snap Pea Soup with Rosemary 124.46 4.34 1.26 5.26 16.65 3.97 Vegetable Broth 106.96 1.71 0.39 6.14 19.28 3.97 Low Sodium 116.38 2.18 1.06 7.08 18.00 3.97 Red Pepper Bisque 146.99 7.14 1.36 4.42 17.44 2.06 Vegetable Broth 132.57 4.98 .62 5.17 19.69 2.06 Low Sodium 139.25 5.31 1.19 5.86 18.54 2.08 Creamy Kohlrabi and Potato Soup 87 1 0.3 5.5 14.9 3.9 Vegetable Broth 85 0.8 0 3.7 16.3 3.9 Low Sodium 81 1.1 0.5 4.4 15.3 3.9 Manhattan Clam Chowder 78.60 3.09 0.48 5.06 8.97 1.75 Low Sodium 114.7 3.62 0.61 10.02 1 1.73 2.29 Low Protein 61.74 2.86 0.36 1.83 9.18 1.99 Split Pea and Barley Soup 180.64 3.48 0.85 9.39 29.28 3.05 Vegetable Broth 164.42 1.08 0.05 10.19 31.68 3.05 Low Sodium 173.26 1.52 0.66 1 1.05 30.51 3.05 Lentil Kale Soup 208.34 2.83 0.62 13.68 34.81 12.20 Vegetable Broth 198.34 1.33 0.12 14.18 36.31 12.20 Low Sodium 203.73 1.60 0.50 14.72 35.58 12.20 Cuban Black Bean Soup 152.81 0.72 0.16 9.41 28.59 9.88 Tuscan White Bean and Vegetable Soup 172.01 3.70 0.49 3.37 31.30 3.96 Low Fat 152.12 1.45 0.19 3.37 31.30 3.96 Low Sodium 177.13 3.85 0.55 4.22 33.63 5.21 Low Protein 147.01 3.58 0.49 2.12 26.80 2.71 Mango Gazpacho 116.42 1.68 0.25 2.53 29.69 3.77 Gazpacho Variation 89.61 1.57 0.22 2.32 22.67 3.03 Chilled Yogurt Basil Soup 84.34 3.68 1.50 4.20 10.58 2.12 Low Sodium 77.08 2.69 1.54 4.47 10.22 2.12

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3 5 1 N u t r i e n t A n a l y s i s o f R e c i p e s an d V a r i a t i o n s fo r On e S e r v i n g CHOLESTEROL mg CALCIUM mg IRON mg MAGNESIU M mg PHOSPHORUS mg POTASSIU M mg SODIUM mg WATER g 4.78 87.31 0.61 21.48 77.30 323.62 437.73 301.25 2.29 94.00 0.59 17.07 42.38 266.65 84.15 281.49 6.21 93.36 0.61 21.33 77.26 323.47 80.95 284.4 1 0 42.84 0.59 17.07 42.38 266.65 420.83 269.04 3.89 63.48 0.65 18.26 90.72 377.25 789.25 362.02 3.98 74.89 0.65 25.14 90.72 438.26 487.95 360.69 0.55 102.45 2.08 21.16 85.68 518.36 176.03 293.05 4.75 94.09 0.61 20.10 61.05 402.05 127.37 254.11 6.37 84.36 1.95 38.08 89.23 304.12 894.7 326.29 1.99 84.36 1.95 38.08 89.23 277.87 895.59 323.61 5.36 97.82 1.95 38.08 89.23 277.87 114.82 326.58 5.89 89.21 0.87 24.27 102.39 383.19 822.54 316.94 2.45 88.97 0.87 24.30 102.27 360.50 823.35 314.65 5.03 101.99 0.85 26.08 105.19 375.28 154.70 282.52 0 38.8 1.2 30.1 107 660 509 355 0 32.7 0.9 28.6 61.9 528 649 348 2.4 42.3 0.9 28.6 61.9 529 92 322 8.38 15.60 1.24 14.09 30.73 244.00 592.16 257.49 21.36 55.27 9.23 24.78 141.48 540.99 90.96 264.85 0 21.32 0.70 15.73 34.42 285.54 302.88 221.05 4.00 41.16 1.78 19.85 48.1 1 299.99 844.98 361.92 0 41.16 1.78 19.85 48.11 275.99 845.77 359.48 3.08 53.47 1.78 19.85 48.11 275.99 131.93 325.79 2.50 94.16 5.03 67.52 270.20 819.68 550.28 479.20 0 94.15 5.03 67.51 270.20 804.8 550.77 477.88 1.92 101.85 5.03 67.52 270.20 804.68 104.63 457.04 0 58.19 2.57 77.62 157.50 505.87 27.31 369.25 0 50.46 1.82 21.59 32.17 412.43 256.46 278.4 1 0 50.46 1.81 21.59 32.14 412.43 256.46 278.4 1 0 70.16 1.96 48.71 88.83 577.26 18.92 265.06 0 40.46 1.37 21.59 32.17 412.43 188.96 252.28 0 36.58 0.93 35.53 60.99 627.84 14.78 359.15 0 32.46 0.88 31.82 56.45 563.49 13.95 325.45 7.78 112.95 0.89 35.95 104.68 419.99 283.34 270.49 8.74 116.79 0.88 35.95 104.66 419.99 60.26 259.91

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3 5 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E CALORIES RECIPE kcal TOTAL FAT g SATURATED FAT g PROTEIN g CARBOHYDRATES g DIETARY FIBER g Low Fat 64.46 0.70 0.26 4.85 12.1 1 2.12 Chilled Cucumber Soup with Spicy Salsa 60.56 1.27 0.62 4.18 9.17 1.45 Vegetable Broth 58.10 1.17 .47 3.97 9.46 1.45 Low Sodium 68.17 1.48 0.77 4.95 9.70 1.38 P o u l t r y Eggplant and Chicken Provençal 285.58 9.81 2.47 35.64 1 1.98 3.65 Low Protein 158.35 5.40 1.21 1 1.26 17.80 7.40 Mom’s Roasted Chicken 373.24 16.07 4.42 49.78 5.02 1.23 Low Fat 336.48 1 1.70 3.23 50.21 5.02 1.23 Chicken Creole 329.51 1 1.98 2.62 40.35 12.45 2.92 Low Sodium 327.86 12.11 2.63 40.44 13.51 3.09 Low Protein Brown Rice 327.61 9.16 1.75 24.99 34.76 3.94 Chicken with 40 Cloves of Garlic 228.10 7.80 2.18 33.90 2.68 0.17 Chicken Chasseur 272.11 10.33 2.38 36.06 7.57 1.12 Low Sodium/Protein 173.80 6.52 1.29 20.02 9.53 1.70 Chicken Gumbo 300.88 10.25 2.38 36.50 13.58 3.58 Low Sodium 299.17 10.38 2.40 36.59 14.68 3.75 Low Protein 297.42 7.17 1.44 21.32 35.89 4.60 Chicken Curry 248.89 10.19 2.36 34.21 3.04 0.53 Reduced Protein 172.82 6.69 1.33 19.78 9.11 3.60 Coq au Vin 298.56 1 1.48 2.47 36.11 6.61 0.98 Low Protein 226.66 8.90 1.49 20.63 12.21 2.86 Southern-Style Chicken and Rice 408.33 9.44 2.32 36.58 40.90 1.49 Low Sodium 408.33 9.44 2.32 36.58 40.90 1.49 Low Protein 402.15 6.60 1. 36 21.67 61. 34 2.23 Barbecue Chicken 252.16 7.90 2.20 34.30 9.50 0.60 Low Sodium 252.37 7.90 2.20 34.28 9.56 0.57 Chicken Gai Yang 251.31 1 1.23 2.67 34.12 1.46 0.08 Low Sodium 251.18 1 1.23 2.67 34.02 1.57 0.09 Low Fat 193.52 4.07 1.15 35.54 1.46 0.08 Chicken with Fennel and Almonds 242.23 8.00 1.16 34.86 6.91 2.67 Low Protein 193.34 7.39 0.97 22.30 10.08 4.02 Chicken with Mung Bean Sprouts 257.25 6.11 0.91 33.84 17.95 4.17 Low Sodium 255.71 5.70 0.87 33.81 15.58 4.17 Low Protein 234.57 1 1.30 1.49 18.58 20.04 4.59

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3 5 3 N u t r i e n t A n a l y s i s o f R e c i p e s an d V a r i a t i o n s fo r On e S e r v i n g CHOLESTEROL mg CALCIUM mg IRON mg MAGNESIU M mg PHOSPHORUS mg POTASSIU M mg SODIUM mg WATER g 1.25 113.79 0.85 28.86 46.54 325.30 65.59 255.05 3.34 115.83 0.58 28.40 102.56 383.29 128.52 261.45 2.94 112.46 0.58 28.44 102.4 1 383.07 283.20 269.92 4.18 140.81 0.44 31.81 121.04 412.48 104.67 295.80 104.36 38.60 2.23 55.53 283.73 622.42 101.69 230.61 26.93 42.47 1.83 53.46 148.62 647.14 58.02 256.90 148.49 36.32 2.67 51.96 360.11 528.21 137.45 158.07 152.35 37.31 2.63 54.66 379.73 545.57 138.99 161.07 116.41 61.88 2.67 48.17 310.27 723.4 1 314.40 278.43 116.41 75.25 2.63 60.08 329.12 784.65 143.91 277.06 63.08 61.46 2.36 75.97 282.95 639.62 270.73 301.78 103.36 30.90 1.49 33.63 254.54 323.44 94.36 88.39 104.36 28.88 2.38 44.51 310.95 591.68 163.64 176.66 50.68 22.98 2.19 33.08 234.67 619.53 60.03 182.02 104.36 85.36 2.67 66.68 295.42 716.47 286.53 286.15 104.36 99.20 2.63 79.01 314.94 779.89 109.96 284.73 50.68 85.34 2.35 94.81 269.69 633.31 242.82 324.38 104.36 25.45 1.45 34.66 256.54 341.29 94.67 127.39 51.88 47.85 1.82 39.58 188.97 434.02 64.66 171.59 104.36 31.44 2.58 44.67 316.81 571.14 100.36 159.03 51.88 42.11 2.49 49.26 243.99 74 1.34 66.59 223.99 102.01 51.91 3.09 49.85 313.08 403.59 576.62 192.45 102.01 51.49 3.09 49.79 313.08 403.39 97.09 192.45 50.68 62.64 3.32 44.15 229.20 319.98 745.44 244.48 104.36 36.46 1.90 51.43 260.80 503.31 269.01 119.84 104.36 36.23 1.89 51.13 260.34 498.08 123.67 119.85 104.36 21.55 1.4 1 32.65 248.56 311.91 170.82 85.19 104.36 21.78 1.43 33.11 250.02 314.31 138.59 85.03 96.39 22.51 1.23 34.10 262.80 311.77 161.25 84.06 82.22 70.56 1.83 66.38 345.06 695.78 222.93 178.03 49.33 85.64 1.74 57.90 255.68 731.28 208.70 174.86 66.60 52.25 2.95 78.85 343.23 648.59 617.98 332.15 66.41 54.81 2.95 78.85 343.23 643.60 351.45 332.15 0.83 149.27 3.96 122.58 293.19 500.82 554.90 324.60

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CALORIES TOTAL FAT SATURATED FAT PROTEIN CARBOHYDRATES DIETARY FIBER 3 5 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E RECIPE kcal g g g g g Chicken with Roasted Pepper–Garlic Sauce 161.89 4.43 0.86 26.8 2.39 0.64 Low Sodium 169.06 4.03 0.82 27.32 4.84 1.22 Low Protein Squash 141.37 4.13 0.77 14.73 12.40 2.81 Low Protein Pasta 121.22 3.82 0.69 14.64 7.03 1.13 Mexican Chicken with Orange and Tomato Sauce 174.90 3.94 0.57 27.08 7.10 1.55 Low Carbohydrate 163.76 3.98 0.58 26.95 4.18 0.99 Sautéed Chicken Breasts with Wild Rice and Mushrooms 306.52 5.52 0.72 33.45 31.42 3.62 Low Protein 262.06 5.12 0.59 20.31 36.44 3.62 Sautéed Chicken Breasts with Orange Mustard Sauce 184.48 4.72 0.81 26.52 5.87 0.13 Low Protein butternut squash 167.13 4.12 0.64 14.38 17.65 3.67 Low Protein sweet potato 224.62 4.31 0.68 14.98 29.59 3.09 Low Protein parsnip 194.69 4.31 0.67 14.53 23.32 2.89 Low Protein carrot 161.16 4.20 0.65 14.32 15.11 2.98 Chicken Breasts with Grapefruit Sauce 170.76 4.82 0.84 26.46 3.99 0.09 Low Protein 135.26 4.24 0.67 14.77 9.32 2.26 Grilled Chicken Breasts with Mustard Dill Sauce 181.10 6.14 1.49 27.62 2.54 0.13 Low Fat 164.97 4.02 0.70 27.80 3.49 0.13 Chicken Yakitori 141.72 2.64 0.75 23.99 2.80 0.04 Low Sodium 144.4 1 1.4 1 0.38 26.80 3.21 0.03 Low Protein 173.82 9.28 1.34 17.89 7.26 2.48 Grilled Chicken Kebabs with Lemon 176.47 4.99 0.85 26.9 1 4.98 1.02 Low Protein 129.4 1 4.42 0.69 14.77 8.35 2.26 Chicken en Brochette with Orange Marmalade 252.00 1.88 0.48 34.00 27.00 1.50 Low Sodium/Protein 293.61 1.31 0.31 22.77 49.95 5.42 Stuffed Chicken Breasts with Spinach and Feta Cheese 261.85 8.43 3.65 38.04 6.26 1.45 Low Sodium 212.35 4.43 0.86 35.38 5.49 1.45 Chicken Pot Pie 287.22 1 1.86 5.20 25.70 18.88 2.46 Low Sodium 284.00 1 1.25 4.70 26.13 19.01 2.46 Low Protein 247.36 10.93 4.45 16.39 21.90 4.00 Turkey Fajitas 230.02 7.58 1.23 6.22 35.07 3.65

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CHOLESTEROL CALCIUM IRON MAGNESIU M PHOSPHORUS POTASSIU M SODIUM WATER 3 5 5 N u t r i e n t A n a l y s i s o f R e c i p e s an d V a r i a t i o n s fo r On e S e r v i n g mg mg mg mg mg mg mg g 66.60 17.11 1.39 34.05 230.03 350.69 244.78 153.10 66.41 23.11 1.12 38.08 235.89 400.51 93.09 170.60 33.72 43.43 1.51 35.22 140.59 387.46 235.82 216.09 33.72 13.50 1.17 23.42 134.47 213.81 208.45 84.78 65.77 29.59 1.16 42.62 243.28 501.46 79.86 177.58 65.77 17.22 1.23 41.72 243.95 490.33 81.88 169.39 65.77 27.43 2.61 81.69 404.00 723.78 83.07 257.03 0 24.99 3.60 49.94 181.74 434.61 169.93 209.09 65.77 19.58 0.95 36.34 231.09 354.95 88.63 101.90 32.89 61.02 1.25 55.79 152.31 573.95 55.72 149.36 32.89 32.57 1.11 30.07 145.59 407.84 64.48 131.29 32.89 46.53 1.11 49.02 188.48 578.4 1 61.49 137.96 32.89 36.54 1.00 34.49 159.90 514.43 85.12 142.91 65.77 18.65 0.92 36.36 229.68 354.66 74.57 127.75 32.89 32.95 1.36 33.62 147.10 365.35 45.05 143.20 69.75 59.09 1.01 36.36 262.99 356.80 190.78 117.04 66.40 59.53 0.99 32.68 233.88 309.33 193.56 114.61 62.65 14.19 0.80 22.02 170.80 197.33 514.89 58.16 65.77 15.50 0.85 32.13 224.84 295.2 1 376.48 83.79 0 729.14 1 1.16 62.04 204.57 258.00 475.15 94.33 65.77 24.93 1.06 37.52 241.23 388.48 106.87 137.62 32.89 30.52 1.03 38.24 155.27 445.80 72.43 178.37 82.22 48.00 1.34 41.52 285.83 498.00 196.00 184.00 49.33 61.02 1.46 32.16 186.34 705.57 134.55 266.17 98.90 192.13 2.87 79.49 376.18 61 1.64 397.20 197.52 82.22 99.69 2.75 75.89 312.99 600.05 187.95 187.17 75.75 44.99 2.09 41.87 238.74 540.45 395.98 217.30 75.99 50.17 2.09 42.51 240.33 538.81 116.12 203.67 46.54 47.62 2.53 40.45 200.39 599.15 345.34 239.97 2.30 82.47 2.26 25.50 95.40 265.21 318.56 140.34

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3 5 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E CALORIES RECIPE kcal TOTAL FAT g SATURATED FAT g PROTEIN g CARBOHYDRATES g DIETARY FIBER g Low Protein 265.28 9.97 1.54 9.88 35.91 3.82 Low Carbohydrate 138.55 7.81 0.64 4.04 15.66 4.07 Turkey Picadillo 269.47 1 1.06 2.76 23.15 20.97 3.51 Low Sodium 257.53 10.05 2.65 22.57 20.94 3.57 Low Protein 177.04 4.10 0.54 5.40 33.66 6.58 20-Minute Turkey Black Bean Chili 220.30 8.55 2.25 20.68 17.94 6.14 Low Sodium 240.00 8.82 2.32 21.91 19.47 6.45 Low Protein 180.75 4.82 0.51 7.04 34.42 10.84 Low Carbohydrate 277.96 12.82 3.38 27.27 14.16 4.71 Vegetable Stew with Turkey Meatballs 292.94 13.72 3.91 24.37 18.95 3.52 Low Sodium 276.80 13.85 3.93 23.53 16.28 2.76 Low Protein 243.67 8.61 2.25 15.01 28.96 5.69 F i s h / S e a f oo d Blackened Tuna 149.52 3.98 2.06 26.59 0.29 0.06 Low Sodium 147.47 3.83 2.02 26.51 0 0 Low Cholesterol 155.53 4.51 0.72 26.61 0.57 0.11 Cilantro Tuna Burgers 218.11 7.14 1.67 29.59 7.40 0.82 Low Protein 261.65 4.88 0.87 15.43 38.82 2.87 Pasta with Tuna Sauce 305.48 2.80 0.33 16.77 50.84 3.21 Low Sodium 302.08 3.28 0.50 21.47 47.26 3.59 Low Protein 266.99 2.71 0.28 9.04 52.19 3.41 Poached Salmon with Dilled Cucumber Sauce 259.39 15.35 3.81 24.58 3.18 0.17 Low Fat 238.4 12.34 2.48 24.89 5.19 0.17 Low Carbohydrate 210.87 12.30 2.48 22.57 0.04 0 Poached Salmon with Horseradish Mustard Sauce 242.43 14.16 3.24 23.60 1.76 0.12 Low Fat 226.54 12.33 2.48 23.74 2.92 0.12 Roasted Salmon with Black Sesame Seeds 280.47 16.63 3.25 28.88 2.22 0.33 Low Sodium 280.34 16.63 3.25 28.78 2.33 0.34 Asian Salmon Burgers 233.61 10.84 1.46 26.33 6.61 0.4 1 Low Sodium 233.89 10.87 1.46 26.08 6.86 0.4 1 Low Fat/Sodium 213.16 8.55 1.20 26.08 6.86 .4 1 Swordfish Kebabs 182.78 6.63 1.56 23.20 5.36 0.18 Low Fat 164.55 4.60 1.25 23.19 5.36 0.18

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3 5 7 N u t r i e n t A n a l y s i s o f R e c i p e s an d V a r i a t i o n s fo r On e S e r v i n g CHOLESTEROL mg CALCIUM mg IRON mg MAGNESIU M mg PHOSPHORUS mg POTASSIU M mg SODIUM mg WATER g 0 125.81 2.95 54.84 157.70 312.03 320.72 134.89 4.25 42.38 1.29 25.73 70.55 404.17 168.96 258.69 89.59 44.97 2.91 47.62 238.69 734.68 339.28 316.10 89.59 45.35 2.72 54.02 249.92 880.23 136.93 307.96 0 37.05 2.15 47.91 89.11 516.86 236.10 287.55 74.66 80.52 3.12 35.4 1 181.61 694.76 708.15 231.58 74.66 48.84 3.11 68.30 246.12 704.74 138.23 196.00 0 126.76 3.31 38.98 67.55 847.87 949.91 352.65 11 1.98 90.77 3.33 53.12 272.41 772.13 672.23 270.04 97.20 97.98 3.76 51.06 230.46 747.82 364.43 291.04 97.20 92.75 3.04 62.87 249.31 754.32 208.10 287.40 48.60 115.18 3.42 52.87 759.01 791.47 319.94 393.85 58.80 19.00 0.83 56.77 217.4 1 51 1.78 189.76 81.14 58.53 19.39 0.83 56.70 216.59 504.75 41.96 81.25 51.03 18.14 0.84 56.70 216.63 518.21 278.96 80.58 43.09 45.40 2.11 68.15 311.67 420.39 137.20 119.44 10.77 54.68 2.96 57.18 170.66 380.47 107.02 192.73 9.21 48.69 2.35 41.9 149.64 254.94 401.58 104.08 8.51 83.75 4.03 67.28 179.67 593.11 38.09 187.13 0 62.79 1.80 49.16 124.62 474.15 224.47 168.99 74.76 83.45 0.50 40.55 319.07 520.94 153.08 139.29 68.02 83.96 0.46 34.02 267.36 437.68 160.81 135.99 66.91 14.05 0.42 32.24 264.91 414.44 67.15 82.54 71.22 49.33 0.46 36.52 291.97 469.15 140.33 109.87 67.46 49.45 0.44 33.26 266.07 428.11 145.58 108.70 83.63 43.47 0.76 39.91 331.50 535.81 191.75 99.52 83.63 43.70 0.78 40.37 332.96 538.2 1 159.52 99.35 62.37 40.67 1.60 39.87 244.27 631.55 367.73 104.50 62.37 40.67 1.60 39.87 244.27 631.55 288.98 104.50 62.37 40.67 1.60 39.87 244.27 631.55 288.91 104.50 44.23 9.60 1.01 32.77 303.49 359.80 345.70 104.86 44.23 9.60 1.01 32.77 303.49 359.80 345.58 104.86

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3 5 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E CALORIES RECIPE kcal TOTAL FAT g SATURATED FAT g PROTEIN g CARBOHYDRATES g DIETARY FIBER g Low Sodium 182.78 6.63 1.56 22.95 5.61 0.18 Griled Swordfish Puttanesca 182.11 6.53 1.44 23.76 4.71 0.99 Low Sodium 177.61 6.48 1.42 23.40 5.37 1.06 Low Protein 189.33 3.97 0.67 12.13 24.55 1.90 Baked Halibut with Horseradish Crust 194.81 6.72 0.95 24.93 7.15 0.36 Halibut with Sautéed Tomatoes 211.24 6.96 0.96 30.51 5.64 1.15 Low Protein 96.19 4.67 1.02 3.21 12.62 3.98 Roasted Cod with Morrocan Flavors 134.65 4.32 0.63 20.76 2.55 0.57 Low Protein 123.52 8.30 1.16 9.11 5.71 0.99 Southwestern Chilean Sea Bass 160.31 3.44 0.53 25.83 3.18 0.78 Low Protein 125.93 7.25 1.03 9.13 6.34 1.21 Grilled Marlin with Strawberry-Pepper Sauce 156.16 2.97 0.01 28.06 2.86 0.82 Mahi Mahi with Tomato and Roasted Red Pepper Coulis 176.93 6.16 0.98 26.67 2.36 0.32 Low Protein 225.68 6.63 1.28 5.14 35.95 3.51 Caribbean Grouper 178.33 4.92 0.80 27.77 3.26 0.25 Monkfish Cozumel 137.89 4.29 0.73 17.54 7.30 1.65 Low Protein 165.22 3.03 0.47 8.74 27.69 9.14 Cajun Turbot 134.57 5.66 1.15 18.55 1.31 0.24 Low Sodium 135.98 5.62 1.16 18.35 0.79 0.17 Low Protein 180.99 1 1.58 1.64 17.12 5.86 2.68 Baked Bluefish with Artichoke Hearts 192.71 8.50 1.32 20.75 7.87 1.71 Low Protein 149.96 7.30 3.17 7.07 16.12 4.86 Sea Bass with Leeks 201.53 6.39 1.06 27.26 6.28 0.44 Low Sodium 200.38 6.08 1.03 27.35 6.64 0.44 Broccoli-Stuffed Sole 157.86 4.80 1.90 21.69 6.73 2.59 Low Sodium 148.76 3.76 1.22 22.03 6.85 2.59 Low Protein 149.07 8.69 4.65 7.35 12.61 3.94 Lemon Sole with White Wine 161.52 6.86 4.32 21.40 0.23 0.03 Low Sodium 170.39 8.10 1.23 21.38 0.09 0 Low Saturated Fat 131.41 3.61 0.62 21.40 0.23 0.03 Salmon-Stuffed Flounder 200.91 7.85 1.40 28.20 1.12 0.28 Low Protein 105.48 6.64 1.11 7.94 3.68 1.4 1 Orange Orange Roughy 105.14 2.91 0.77 16.79 1.39 0.13

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3 5 9 N u t r i e n t A n a l y s i s o f R e c i p e s an d V a r i a t i o n s fo r On e S e r v i n g CHOLESTEROL mg CALCIUM mg IRON mg MAGNESIU M mg PHOSPHORUS mg POTASSIU M mg SODIUM mg WATER g 44.23 9.60 1.01 32.77 303.49 359.80 266.95 104.86 45.36 28.58 1.67 35.26 309.62 377.82 365.58 173.09 44.23 34.17 1.55 42.09 319.14 525.51 156.35 170.27 15.88 30.46 1.4 1 27.45 148.60 181.79 298.24 162.12 36.29 78.87 1.62 99.18 271.92 544.02 209.76 92.88 45.36 78.91 1.92 130.48 341.49 877.15 87.98 204.21 1.98 54.63 1.06 29.98 71.93 488.03 61.39 198.56 48.76 32.24 1.00 42.36 241.67 560.13 96.87 105.44 0 186.32 2.11 54.98 167.74 278.89 44.13 102.31 60.95 35.20 0.97 51.80 303.03 670.27 84.78 147.4 1 0 184.75 1.97 55.34 171.55 271.95 16.74 121.25 0 64.26 18.63 4.29 249.16 67.10 0.66 116.32 103.48 28.84 1.76 44.09 209.50 614.40 177.02 133.18 1.98 48.86 0.68 22.45 63.19 97.26 107.22 265.01 52.45 45.30 1.38 48.09 237.04 737.91 90.54 147.63 28.35 21.10 0.84 36.59 257.12 691.37 28.4 1 213.27 0 35.25 2.28 72.98 150.72 543.07 8.86 175.41 54.43 20.56 0.51 57.91 146.31 303.21 409.80 97.71 54.43 21.99 0.50 60.00 149.54 308.25 173.92 97.67 0 726.26 1 1.23 61.74 202.02 285.28 254.59 84.69 54.31 29.75 1.33 52.68 253.57 534.37 122.71 143.82 16.61 132.15 1.15 33.63 132.87 488.76 150.52 240.80 120.35 35.81 1.74 66.19 303.87 431.33 385.27 143.82 120.20 37.73 1.74 66.19 303.87 427.58 221.35 131.93 58.62 55.43 1.09 66.87 284.62 548.13 201.20 109.31 56.86 56.71 1.09 66.87 284.62 545.63 112.83 131.93 20.25 149.43 1.48 38.97 160.33 565.87 217.83 204.66 69.43 21.4 1 0.44 36.26 210.20 421.90 194.16 141.39 54.43 21.4 1 0.47 36.26 210.27 418.22 92.4 1 157.11 54.43 21.41 0.45 36.26 210.23 421.90 151.66 99.58 71.16 37.77 0.84 48.99 284.06 580.45 126.94 100.94 16.73 30.90 0.81 34.4 1 104.91 404.28 37.58 99.57 25.18 37.69 0.28 36.52 230.26 370.65 79.20 107.6

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CALORIES TOTAL FAT SATURATED FAT PROTEIN CARBOHYDRATES DIETARY FIBER 3 6 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E RECIPE kcal g g g g g Red Rainbow Trout with Sweet Pepper Salsa 223.20 7.74 2.21 30.20 7.88 2.36 Sea Trout with Snow Peas 217.32 7.55 1.62 25.50 8.95 1.78 Citrus Glazed Red Snapper with Sesame Seeds 178.48 5.99 0.85 27.10 2.69 0.26 Cioppino 171.62 3.60 0.36 24.77 8.54 1.97 Low Sodium 169.97 3.73 0.38 24.86 9.60 2.14 Low Protein 218.72 3.38 0.33 16.76 28.87 2.91 Pan-Seared Cajun Shrimp 185.48 6.01 0.96 28.93 2.06 0.16 Low Sodium 183.07 5.97 0.96 28.85 1.63 .07 Low Protein 205.78 5.26 0.81 20.60 18.58 1.55 Ginger Shrimp with Rice 264 4.7 0.6 20 34.2 1.6 Low Sodium 264 4.8 0.6 19.6 34.7 1.7 Low Protein 326 6.1 0.6 1 1.7 57.1 7.9 Garlic Sautéed Scallops 142.58 5.20 2.78 19.26 3.81 0.09 Low Fat/Cholesterol 149.19 5.94 0.78 19.21 3.81 0.09 Zuppa de Clams 613.03 8.98 0.92 99.85 26.92 1.51 Low Protein 810.43 9.92 1.06 106.53 66.60 3.33 Mussels in Saffron Tomato Broth 147.464.45 0.74 14.30 9.08 0.62 31.75 Low Protein 246.10 3.54 0.56 10.84 39.18 2.13 B e e f Mom’s Hungarian Braised Pot Roast 422.02 20.70 6.2 1 48.38 8.83 2.16 Garlicky Tenderloin Tips 356.39 28.60 10.62 20.66 1.18 0.06 Low Protein 237.54 16.26 5.58 12.06 9.91 2.62 Braised Beef with Red Wine 382.29 25.88 9.48 23.40 10.63 2.23 Low Protein 255.99 14.96 5.03 14.14 14.61 3.99 Mediterranean Beef Stew 378.68 25.59 9.44 28.09 8.25 1.93 Low Protein 197.33 5.55 0.70 8.75 30.40 8.4 1 Santa Fe Beef Stew 250.92 8.86 2.51 27.24 13.39 2.30 Low Sodium 252.05 9.13 2.53 27.52 15.12 2.76 Low Protein 249.74 3.15 0.36 12.25 43.63 9.68 Ropa Vieja 321.94 14.67 5.25 32.10 13.92 2.77 Low Sodium 322.47 14.63 5.25 30.99 13.66 2.55 Barbecue Beef 385.47 26.73 10.79 25.69 9.58 0.77 Low Protein 161.01 0.4 1 0.06 9.35 31.66 9.93 Herbed Meat Loaf 297.93 19.74 7.78 23.02 6.33 1.19

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CHOLESTEROL CALCIUM IRON MAGNESIU M PHOSPHORUS POTASSIU M SODIUM WATER 3 6 1 N u t r i e n t A n a l y s i s o f R e c i p e s an d V a r i a t i o n s fo r On e S e r v i n g mg mg mg mg mg mg mg g 83.63 116.52 0.67 49.50 410.52 757.39 51.07 169.31 117.65 51.18 1.21 58.12 390.09 642.13 85.32 183.56 68.04 29.72 0.60 46.44 274.10 563.57 115.13 133.89 108.75 70.17 4.94 37.93 184.84 708.76 319.67 267.78 108.75 83.53 4.90 49.84 203.69 770.00 149.18 266.4 1 84.37 77.37 5.71 29.85 110.19 519.14 298.91 232.03 215.46 76.48 3.53 53.54 291.83 286.81 388.62 11 1.55 215.46 76.48 3.53 53.54 291.83 275.78 21.87 1 1.49 129.28 49.45 2.66 58.80 242.83 253.70 129.41 129.11 141.4 60.1 2.9 52.2 179.8 263 578 171 141.4 61.9 3 55.3 186 274 433 170 0.1 73.9 3.2 70.1 224 381 277 163 49.07 34.13 0.43 64.87 253.78 385.48 223.26 95.54 37.42 32.85 0.45 64.76 252.61 384.09 183.52 94.70 258.33 365.93 108.37 81.68 1333.7 2677.14 443.26 142.27 258.33 375.73 109.07 106.88 1409.3 2720.54 444.66 207.60 52.56 5.32 51.12 244.92 504.31 333.67 196.38 10.91 42.80 2.92 47.19 158.60 298.26 125.03 261.53 140.62 33.45 5.34 30.17 494.17 954.91 182.74 350.03 79.38 14.47 2.75 23.85 210.29 365.75 56.96 87.97 39.69 31.19 2.06 35.55 149.43 507.34 33.17 201.06 78.25 32.68 3.39 39.44 278.59 701.41 80.70 288.4 1 39.12 62.01 2.71 48.91 215.34 854.43 101.30 369.64 96.05 20.70 3.57 31.08 238.09 482.58 71.43 275.62 0 47.37 2.73 51.99 154.20 545.4 1 31 1.19 174.45 77.88 46.12 3.90 27.54 230.78 529.86 307.80 270.60 77.88 66.29 4.48 43.00 254.81 626.06 67.64 281.23 0 100.02 3.41 92.56 194.84 1026.26 261.11 290.46 73.13 34.23 3.84 48.06 304.80 883.25 473.23 277.33 73.13 29.96 3.70 42.69 294.90 715.25 126.03 278.48 93.9 26.48 3.14 34.62 254.63 547.27 233.37 218.63 0 69.58 3.31 60.29 168.99 649.63 161.91 139.85 78.25 22.51 2.88 33.47 179.05 521.04 315.00 125.57

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3 6 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E CALORIES RECIPE kcal TOTAL FAT g SATURATED FAT g PROTEIN g CARBOHYDRATES g DIETARY FIBER g Low Sodium 297.93 19.75 7.78 23.01 6.33 1.23 Shepherd’s Pie 202 13 5.2 15.4 5.1 1.3 Low Protein 121 6.6 2.6 8.7 6.6 1.8 Stuffed Green Peppers 180.03 3.29 1.17 20.54 19.40 2.70 Low Protein 201.18 5.45 3.09 8.18 31.75 4.24 Low Sodium 180.03 3.31 1.18 20.52 19.41 3.26 V ea l Rosemary Veal Stew 272.90 7.13 1.33 31.95 20.07 5.62 Low Protein 240.19 5.76 0.70 18.18 29.57 8.12 Herbed Veal and Spinach Meat Loaf 257.59 10.21 4.08 31.47 8.23 0.89 Veal with Peppers and Tomatoes 329.15 18.00 6.32 28.77 12.82 2.34 Low Sodium 327.90 17.93 6.32 28.65 12.64 2.34 Low Protein 308.45 9.30 3.25 17.17 37.61 1.45 Veal with Shiitake Mushrooms 183.88 6.73 1.62 23.80 3.94 0.30 Low Sodium 182.35 6.32 1.58 24.14 4.20 0.30 Low Protein 171.75 4.48 0.72 8.07 22.35 6.93 L a m b Greek-Style Braised Lamb and Green Beans 352.16 25.04 1 1.38 21.27 9.26 3.92 Low Protein 217.24 13.79 5.87 12.24 1 1.15 4.70 Roast Leg of Lamb 252.51 8.78 3.12 40.00 0.98 0.21 Lamb and Chickpea Stew 414.55 22.70 9.49 24.91 28.82 7.83 Low Protein 268.81 1 1.57 4.79 13.97 29.36 8.10 Curried Lamb with Vegetables 336.63 20.29 6.98 24.03 15.80 5.42 Low Protein 209.15 7.54 0.73 7.73 30.80 9.17 Afghan Lamb with Spinach 319.91 20.02 7.97 22.59 12.84 2.88 Low Sodium 319.91 20.02 7.97 22.59 12.84 2.88 Low Protein 153.13 6.96 1.21 1 1.15 14.75 3.09 Shish Kebab 222.71 1 1.27 3.40 24.37 5.32 1.15 Low Protein 156.57 7.64 1.97 13.28 9.64 2.24 Lamb Tikka 210.19 8.72 3.61 29.74 1.78 0.57 Low Protein 94.20 4.96 0.95 8.46 6.19 1.29 P o r k Spice-Crusted Roast Loin of Pork 290.85 16.80 6.00 30.23 2.72 0.02 Roast Loin of Pork with Fresh Herbs 249.43 14.59 5.34 27.07 0.65 0.17

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3 6 3 N u t r i e n t A n a l y s i s o f R e c i p e s an d V a r i a t i o n s fo r On e S e r v i n g CHOLESTEROL mg CALCIUM mg IRON mg MAGNESIU M mg PHOSPHORUS mg POTASSIU M mg SODIUM mg WATER g 78.25 22.51 2.88 33.47 179.05 521.04 90.46 125.57 52.2 14.9 1.9 22.5 133 338 160 86 26.1 17 1.4 20.1 96.1 325 157 93 45.00 39.26 2.73 21.15 43.84 358.17 531.13 120.37 14.83 153.72 2.22 43.82 164.41 582.25 690.88 247.30 45.00 29.26 2.55 21.15 43.84 358.97 82.30 257.32 119.07 94.99 2.54 47.71 334.64 1043.11 134.26 340.79 47.63 110.53 2.51 56.45 203.48 886.59 63.67 326.01 116.24 81.61 2.54 56.65 316.98 598.70 265.42 151.77 104.37 41.92 1.82 39.09 239.70 570.69 143.34 206.94 104.37 42.22 1.82 39.24 239.71 570.69 81.28 207.78 52.19 43.35 2.37 34.02 170.53 312.71 44.17 186.93 91.55 21.87 1.31 29.62 244.08 383.74 274.53 106.67 91.36 24.44 1.31 29.62 244.08 378.74 125.97 136.82 1.25 47.70 3.12 33.76 98.14 302.59 265.90 102.97 74.84 74.78 2.51 31.33 207.80 612.87 88.97 366.17 37.42 77.72 1.93 34.29 133.91 615.88 51.23 392.59 123.86 22.12 3.87 55.25 379.48 595.04 123.13 148.99 79.38 103.87 3.90 88.75 307.62 864.36 83.62 419.2 1 39.69 102.35 2.72 75.58 208.17 863.38 68.95 424.53 80.63 11 1.60 3.28 66.57 221.25 746.16 88.37 312.54 1.88 123.03 3.01 48.22 82.84 551.81 621.95 270.18 79.19 116.42 3.73 70.48 213.18 624.46 234.21 270.92 79.19 116.42 3.73 70.48 213.18 624.46 147.59 270.92 1.99 218.73 3.20 79.59 157.42 538.44 312.16 287.22 78.25 23.09 2.35 34.45 206.54 461.58 74.83 242.60 39.12 21.52 1.72 30.02 131.14 476.15 44.75 177.27 91.17 39.30 2.80 38.23 295.94 516.17 126.98 119.80 1.87 156.49 1.64 38.99 132.94 230.49 23.48 138.98 105.46 43.07 1.63 27.47 253.85 431.11 33.57 67.40 81.36 28.59 1.25 28.30 244.11 430.66 60.77 61.19

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3 6 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E RECIPE CALORIES kcal TOTAL FAT g SATURATED FAT g PROTEIN g CARBOHYDRATES g DIETARY FIBER g Apple Pork Chops 292.96 16.10 4.86 21.43 15.20 1.67 Boneless Pork Chops with Leeks and Orange Juice 213.62 8.09 2.06 26.84 6.84 0.28 Braised Pork Chops with Red Onion 292.53 1 1.22 2.79 36.50 8.31 1.26 Szekele Goulash 259.99 1 1.87 3.57 27.00 1 1.55 3.42 Low Sodium 259.99 1 1.84 3.57 26.99 1 1.56 3.42 Shredded Pork with Garlic Sauce 314.08 15.74 4.42 33.95 6.68 1.39 Low Sodium 313.31 15.53 4.40 33.87 7.06 1.39 Low Protein 136.26 8.17 0.97 8.24 8.60 1.60 Holiday Baked Ham 282.26 8.67 2.87 39.16 9.13 0.18 V e g e t a b l e s Lemon Asparagus 56.91 2.75 2.00 2.46 5.37 2.46 Low Sodium 61.75 3.38 0.46 2.46 5.37 2.46 Mung Bean Sprouts 75.04 2.49 0.21 3.94 10.35 2.15 Low Sodium 75.04 2.49 0.21 3.69 10.6 2.15 Stir-Fried Bok Choy 60.94 2.68 0.21 3.14 6.34 1.76 Low Sodium 60.39 2.62 0.21 2.89 6.59 1.76 Sautéed Broccoli with Bell Peppers 47.56 2.68 0.39 1.95 5.34 2.04 Broccoli Soufflé 95.34 5.10 3.00 7.22 5.81 1.73 Low Sodium 84.81 3.52 2.12 8.38 6.23 1.73 Broccoli Rabe with Shiitake Mushrooms 71.08 2.74 0.26 3.86 7.99 0.37 Low Sodium 69.64 2.50 0.24 3.85 8.21 0.36 Brussels Sprouts with Sesame Seeds 36.25 1.87 0.13 1.53 4.76 1.24 Pesto Cabbage 47.19 2.08 0.51 2.30 6.29 2.67 Sautéed Green and Red Cabbage 60.00 3.20 0.48 1.40 6.60 2.00 Sweet and Sour Red Cabbage 68.69 2.50 0.19 1.24 1 1.82 1.81 Orange-Glazed Carrots and Turnips 104.43 4.20 0.34 1.32 16.22 2.74 Cauliflower with Preisel 62.93 3.04 0.29 2.42 7.66 2.74 Spicy Grilled Cauliflower 46.52 2.48 0.33 1.98 5.52 2.45 Low Sodium 44.91 2.45 0.33 1.93 5.24 2.39 Pureed Cauliflower and White Beans 101 3.1 2.1 5 14.1 5.9 Low Fat 76 0.4 0.1 5 14.1 5.9 Braised Celery with Fennel 51.55 2.72 0.40 1.34 6.72 2.80 Low Sodium 50.97 2.56 0.38 1.47 6.82 2.80

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3 6 5 N u t r i e n t A n a l y s i s o f R e c i p e s an d V a r i a t i o n s fo r On e S e r v i n g CHOLESTEROL mg CALCIUM mg IRON mg MAGNESIU M mg PHOSPHORUS mg POTASSIU M mg SODIUM mg WATER g 66.36 22.08 1.06 28.26 208.21 420.30 53.55 128.78 78.25 25.70 1.35 28.67 218.05 385.04 50.60 80.87 104.33 38.66 1.98 40.26 305.37 551.01 68.37 151.18 72.58 61.07 2.46 47.05 252.42 732.85 592.56 286.89 72.58 61.07 2.46 47.05 252.42 732.85 284.46 286.89 94.54 28.30 1.46 35.83 272.84 597.60 403.10 136.16 94.44 29.58 1.46 35.83 272.84 595.11 250.15 151.22 0.42 139.50 1.51 37.31 118.90 313.54 354.91 160.20 85.60 14.44 1.60 35.68 356.30 513.14 2107.23 110.19 7.50 24.79 0.44 0.34 0.34 287.54 21.31 56.18 0 24.79 0.45 0.34 0.38 287.54 0.06 110.63 0 22.80 1.11 24.23 62.19 186.09 238.29 115.69 0 22.80 1.11 24.23 62.19 186.09 159.54 115.69 0 184.59 1.44 34.13 65.97 447.57 344.80 188.31 0 184.59 1.44 34.13 65.97 447.57 266.05 188.20 0.23 31.49 0.64 15.99 41.83 224.19 62.88 73.51 1 1 .71 83.83 0.76 21.40 74.45 247.76 41 1.50 131.95 9.66 100.57 0.77 21.88 82.02 241.27 100.55 131.95 0.42 30.02 0.97 0.62 3.18 10.48 272.03 152.36 0.32 31.14 0.97 0.51 2.91 7.01 140.85 152.36 0 20.52 0.65 9.70 28.4 1 157.91 120.42 41.64 1.25 80.12 0.79 18.81 39.77 285.03 50.22 118.06 0 45.00 0.67 15.00 32.00 220.00 13.00 102.62 0 44.24 0.51 14.42 38.30 215.39 10.18 102.62 0 43.92 0.59 23.66 58.02 379.92 31.47 109.51 0 27.01 0.63 1 1.06 38.48 148.93 58.19 90.52 0 22.30 0.44 14.48 42.99 298.85 148.21 89.42 0 22.30 0.44 14.48 42.99 291.49 29.71 88.38 7.5 43.7 1.5 37.9 97.6 359 37 75 0 43.7 1.5 37.9 97.6 358 16 74 0 58.08 0.74 17.25 45.17 429.05 157.09 118.42 0.24 59.02 0.74 17.25 45.17 427.17 101.38 129.73

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CALORIES TOTAL FAT SATURATED FAT PROTEIN CARBOHYDRATES DIETARY FIBER 3 6 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E RECIPE kcal g g g g g Sautéed Celery with Carrots and Snow Peas 67.66 3.68 0.38 2.14 6.89 2.39 Low Sodium 67.66 3.68 0.38 1.97 7.05 2.39 Sautéed Corn and Zucchini 64.02 1.53 0.22 1.70 12.92 1.97 Low Sodium 67.34 1.73 0.25 1.81 13.36 2.03 Stuffed Eggplant 86.51 4.11 0.76 2.75 1 1.00 3.23 Grilled Eggplant Parmesan 171.80 9.28 4.54 9.01 15.94 3.56 Low Sodium 137.37 5.32 3.20 10.24 14.19 4.48 Low Fat 80.52 3.49 1.62 5.07 8.00 1.78 Greek Vegetable Stew 65.45 2.54 0.34 1.91 9.98 3.51 Low Sodium 66.35 2.58 0.40 2.00 9.86 3.51 Grilled Fennel and Red Onion 57.36 0.24 0.01 1.54 13.25 3.28 Green Beans à la Grecque 71.81 2.4 1 0.32 2.08 1 1.28 4.33 Low Sodium 71.81 2.43 0.33 2.07 1 1.29 4.39 Green Beans with Mushrooms 54.12 2.49 0.33 2.07 6.46 2.99 Sherried Green Beans and Jicama 66.67 2.46 0.35 1.49 10.30 4.89 Southern-Style Collards and Kale 72.95 3.75 0.62 2.90 8.79 2.37 Low Sodium 70.64 3.14 0.56 3.42 9.17 2.37 Braised Greens and Cauliflower 57.92 2.32 0.38 2.74 8.33 3.45 Low Sodium 56.76 2.02 0.35 3.00 8.52 3.45 Ethiopian Kale 65.67 2.75 0.37 2.50 9.62 2.86 Sautéed Portobello Mushrooms with Vegetables 58.93 2.52 0.35 2.72 8.22 2.25 White and Shiitake Mushrooms 50.80 2.49 0.34 2.47 4.57 1.04 Okra with Tomatoes 72.50 3.76 0.52 2.03 9.68 2.96 Low Fat 52.61 1.51 0.21 2.03 9.68 2.96 Sautéed Snow Peas with Mushrooms 74.22 3.67 0.52 2.98 8.32 2.35 Sautéed Snow Peas with Grape Tomatoes 63.77 2.62 0.36 2.90 8.11 2.66 Creamed Spinach 240.03 12.46 8.07 13.57 22.90 5.66 Low Sodium 144.00 5.85 3.22 1 1.34 17.67 7.93 Vegetable Stir-Fry 98.66 3.95 0.33 3.08 13.07 2.87 Low Sodium 83.35 3.77 0.30 2.36 9.76 2.47 Sautéed Zucchini with Tomatoes and Raisins 60.97 2.60 0.36 1.88 9.06 2.15 Sauté of Julienned Zucchini and Snow Peas 128.63 9.05 0.82 4.59 9.47 3.35 Low Sodium 128.63 9.05 0.82 4.43 9.63 3.35

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CHOLESTEROL CALCIUM IRON MAGNESIU M PHOSPHORUS POTASSIU M SODIUM WATER 3 6 7 N u t r i e n t A n a l y s i s o f R e c i p e s an d V a r i a t i o n s fo r On e S e r v i n g mg mg mg mg mg mg mg g 0 43.39 1.01 17.72 41.94 296.04 207.89 99.75 0 43.38 1.01 17.72 41.94 296.04 155.39 99.75 0 10.20 0.47 18.87 50.41 217.42 201.46 100.39 0 8.46 0.46 21.75 60.00 214.55 72.11 76.86 1.01 37.14 0.73 19.04 46.74 390.46 80.82 139.90 23.97 201.69 0.97 41.63 178.26 597.98 579.71 99.03 15.54 229.75 0.94 39.12 201.67 564.91 19.14 102.63 8.24 117.47 0.448 20.79 82.50 300.09 304.56 99.84 0 36.18 0.70 16.73 31.45 332.43 109.32 148.64 0.32 37.46 0.70 16.73 31.45 332.43 15.80 148.64 0 53.30 0.75 19.23 56.28 430.60 49.76 116.2 0 56.91 0.99 14.40 26.82 463.23 372.23 178.56 0 56.91 0.99 14.40 26.82 463.23 8.40 178.57 0 40.33 0.76 4.24 42.90 312.61 33.45 100.52 0 32.74 1.09 21.60 33.11 262.88 4.52 112.39 1.25 113.71 0.98 21.89 39.76 315.16 277.61 85.70 0.96 117.55 0.98 21.89 39.76 307.66 54.79 130.94 0.63 61.07 0.50 17.97 49.4 1 342.69 156.83 162.28 0.48 62.99 0.50 17.97 49.4 1 338.94 45.42 184.90 0 86.62 1.07 24.82 43.18 309.62 29.22 251.72 0 29.12 0.95 17.30 126.47 544.14 33.91 126.67 0 4.82 1.02 8.06 76.73 278.14 6.64 83.75 0 49.39 0.93 40.64 58.97 390.28 12.73 105.30 0 49.39 0.92 40.64 58.95 390.28 12.73 147.22 0 26.50 1.62 18.57 71.00 290.48 6.25 99.73 0 37.33 1.77 25.55 55.09 307.48 9.12 116.82 36.59 450.87 6.31 152.06 237.54 1073.34 381.02 407.18 15.26 281.35 7.70 226.43 132.10 1494.59 278.48 387.33 0 32.82 0.98 43.11 74.35 484.71 244.14 185.11 0 32.54 0.89 38.57 59.75 449.42 162.98 175.25 0 22.89 0.75 28.40 48.63 394.48 40.09 162.55 0 49.84 1.88 48.07 90.31 374.07 160.05 133.11 0 49.84 1.88 48.07 90.31 374.07 107.55 133.11

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CALORIES TOTAL FAT SATURATED FAT PROTEIN CARBOHYDRATES DIETARY FIBER 3 6 8 D I A B E T E S C O O K I N G F O R E V E R Y O N E RECIPE kcal g g g g g Yellow Squash with Stewed Tomatoes 75.36 1.60 0.25 2.51 13.13 3.41 Low Sodium 73.47 1.75 0.27 2.61 14.34 3.61 Yellow Squash with Red Peppers 56.10 2.54 0.36 1.63 8.09 2.67 Yellow Squash Ratatouille 91.39 4.01 0.56 2.13 13.23 3.74 Baby Pattypan Squash with Basil 44.13 3.52 0.48 0.91 3.05 1.23 Spaghetti Squash with Mixed Vegetables 61.89 2.76 0.38 2.27 9.00 2.39 Ginger Butternut Squash and Turnip Purée 72.80 0.21 0.03 1.56 18.24 4.14 Sugar Snaps with Carrots 52.67 2.89 0.19 1.70 5.76 1.89 Baked Herb-Stuffed Tomatoes 45.42 0.64 0.12 1.64 8.90 0.91 Sautéed Tomatoes with Basil 50.83 2.71 0.37 1.28 6.82 1.57 S t a r c h e s Herbed Orzo 164.89 3.98 0.54 4.74 27.21 1.01 Cajun Barley 104.82 2.13 0.30 2.98 19.68 4.19 Low Sodium 102.44 1.75 0.27 3.27 19.70 4.15 Barley with Mushrooms and Zucchini 190.97 4.47 0.82 6.46 33.51 7.23 Low Sodium 187.50 3.55 0.73 7.24 34.09 7.23 Leeks Lentils and Barley 192 3.1 0.3 9.2 34.1 8.9 Low Sodium 195 21.3 0.5 9.5 33.7 8.9 Bulgur with Basil with Sun-Dried Tomatoes 92.75 2.48 0.31 3.07 15.86 3.79 Bulgur with Red Pepper and Peas 53.81 1.54 0.18 2.11 9.19 2.23 Low Sodium 56.50 1.68 0.37 2.38 8.82 2.23 Kasha with Mushrooms and Walnuts 137.00 9.39 0.83 5.35 9.95 2.03 Low Sodium 134.70 8.78 0.77 5.87 10.34 2.03 Rice Pilaf 116.41 2.92 0.52 2.42 20.33 1.53 Low Sodium 114.87 2.51 0.48 2.76 20.59 1.53 Rice with Chopped Nuts 175.46 9.57 0.90 3.18 20.46 2.64 Vegetable Fried Rice 131.29 2.68 0.32 4.12 22.89 3.21 Low Sodium 131.29 2.68 0.32 3.95 23.06 3.21 Wild Rice and Vegetable Medley 120.60 3.75 0.52 4.11 19.15 2.48 Green Beans Shiitake Mushrooms and Wild Rice 61 1.2 0.1 2.4 1 1.8 1 Low Sodium 70 2.1 1.4 2.3 1 1.9 2 Dilly Wheat Berries with Vegetables 118.45 2.39 0.34 4.89 21.60 4.76

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CHOLESTEROL CALCIUM IRON MAGNESIU M PHOSPHORUS POTASSIU M SODIUM WATER 3 6 9 N u t r i e n t A n a l y s i s o f R e c i p e s an d V a r i a t i o n s fo r On e S e r v i n g mg mg mg mg mg mg mg g 0 60.32 1.27 35.64 61.64 500.03 208.39 263.64 0 60.32 1.27 49.25 83.19 570.01 13.55 262.94 0 28.98 0.61 25.78 45.78 260.57 3.28 128.76 0 31.35 1.12 32.79 62.22 496.97 134.19 211.56 0 17.11 0.34 16.40 26.64 130.44 0.96 63.30 0 29.95 0.95 22.18 58.03 343.49 102.01 165.66 0 66.82 0.88 40.01 63.91 485.05 17.01 124.15 0 23.86 0.90 13.62 32.56 186.08 12.37 57.75 0 25.00 0.93 13.90 32.14 206.02 66.18 60.39 50.83 1 1.51 0.68 16.30 35.64 311.84 12.46 128.66 0 14.27 1.64 19.26 57.67 84.20 4.84 7.82 0.78 31.40 0.87 29.75 64.02 249.4 1 321.29 116.12 0.60 33.81 0.87 29.75 64.02 242.18 24.69 109.00 1.88 28.54 1.98 47.70 160.40 465.26 383.99 164.22 1.44 34.31 1.98 47.70 160.40 454.01 49.75 171.45 0 45.1 3.7 50.1 177 382 304 191 1.2 49.5 3.7 50.1 177.3 382 44 179 0 14.76 0.70 34.80 64.20 156.22 13.39 81.52 0 12.59 0.59 14.81 29.47 109.02 253.57 115.85 0.96 16.44 0.59 14.81 29.47 109.02 30.49 105.27 1.25 17.67 0.70 38.73 104.56 257.72 266.84 135.98 0.96 21.52 0.70 38.73 104.56 250.22 44.02 123.78 0.83 16.95 0.63 38.19 87.73 142.03 179.46 94.87 0.64 19.51 0.63 38.19 87.73 137.03 30.91 87.31 0 20.42 0.73 49.10 96.48 136.20 1.410 125.70 0 24.02 0.95 44.19 99.39 189.25 163.53 126.51 0 24.02 0.95 44.19 99.39 189.25 11 1.03 127.00 0 26.81 1.15 51.28 115.16 268.37 8.49 127.00 3.3 18.5 0.7 10.8 43.3 165 56 71 5.2 19.2 0.7 20.1 43 163 7 78 0 27.70 1.22 39.4 1 106.08 242.13 21.88 156.28

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3 7 0 D I A B E T E S C O O K I N G F O R E V E R Y O N E RECIPE CALORIES kcal TOTAL FAT g SATURATED FAT g PROTEIN g CARBOHYDRATES g DIETARY FIBER g Mushrooms with Wheat Berries 153.38 4.00 0.55 7.4 1 24.09 4.31 Woodland Whole Wheat Couscous Pilaf 156.74 1.73 0.11 6.09 31.81 4.94 Low Sodium 159.72 1.88 0.32 6.39 31.40 4.94 Couscous with Zucchini and Scallion 152.35 2.36 0.33 5.70 29.02 4.96 Low Sodium 150.50 1.86 0.29 6.11 29.33 4.96 Polenta 105.22 0.47 0.06 2.44 22.33 2.13 Quinoa with Sugar Snaps 123.24 3.29 0.38 4.45 20.17 2.56 Chicken Broth 125.74 3.54 0.50 4.20 19.42 2.56 Low Sodium Chicken Broth 125.93 3.42 0.57 4.71 19.81 2.56 Curried Peas and Quinoa 89 2.4 0.3 3.7 14 2.8 Low Sodium 88 2 0.3 4 14 2.8 Lentil Purée 89.11 1.03 0.23 6.04 13.53 5.27 Low Sodium 87.38 0.56 0.19 6.43 13.82 5.27 Curried Lentils 151.77 5.08 0.61 7.67 20.06 8.36 Low Sodium 148.89 4.31 0.54 8.32 20.54 8.36 S a l a d s Tricolore Salade 42.21 3.64 0.48 0.92 2.23 1.20 Spinach and Mushroom Salad 92.55 5.64 0.76 4.93 8.62 3.50 Watercress and Endive with Blue Cheese Dressing 55.88 4.19 1.30 2.52 2.91 1.83 Low Fat 36.39 0.08 0.02 1.44 8.24 2.33 Watercress and Pear Salad with Walnuts 73.98 5.94 0.70 1.51 4.65 1.21 Arugula and Cucumber with Parmesan Dressing 46.05 3.08 0.99 1.93 3.33 0.66 Low Fat 31.46 0.87 0.48 2.26 4.29 0.66 Arugula and Fennel Salad with Avocado 86.95 5.68 0.83 1.85 9.24 2.80 Low Fat 56.76 2.81 0.37 1.48 7.85 1.86 Warm Medley of White and Wild Mushrooms on Mesclun 61.14 3.71 0.50 2.22 6.23 1.54 Chopped Parsley Salad 51.51 3.68 0.51 1.26 4.62 1.59 Marinated Tomato Salad 39.53 2.55 0.34 0.80 4.45 1.00 Chopped Tomato and Cucumber Salad 44.97 2.59 0.36 1.09 5.58 1.37 Sliced Cucumber Salad 32.47 1.86 0.27 0.69 3.58 0.98 Spicy Cucumber Yogurt Salad 33.65 1.18 0.69 1.81 4.56 0.89

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3 7 1 N u t r i e n t A n a l y s i s o f R e c i p e s an d V a r i a t i o n s fo r On e S e r v i n g CHOLESTEROL mg CALCIUM mg IRON mg MAGNESIU M mg PHOSPHORUS mg POTASSIU M mg SODIUM mg WATER g 0 37.43 1.62 45.24 229.16 630.78 120.43 199.91 0 19.71 1.43 2.55 4.87 32.39 278.8 73.12 1.06 23.96 1.43 2.55 4.87 32.39 31.93 61.4 1 1.00 22.01 1.43 7.82 15.82 79.13 202.70 87.40 0.77 25.09 1.43 7.82 15.82 73.13 24.43 83.23 0 4.59 0.33 13.08 24.15 46.57 5.59 160.88 0 38.47 2.49 55.44 110.81 239.54 258.97 106.46 0 38.47 2.49 55.44 110.81 239.54 258.72 107.22 0.96 42.32 2.49 55.44 110.81 239.54 35.89 95.87 0.8 22.1 1.8 34.7 79.9 170 199 69 0.6 24.5 1.8 34.7 79.9 166 60 68 0.94 23.54 2.31 27.08 119.20 299.97 205.76 185.00 0.72 26.42 2.31 27.08 119.20 294.34 38.64 188.92 1.56 25.97 2.37 32.09 128.91 347.77 322.13 116.99 1.20 30.78 2.37 32.09 128.91 338.39 43.59 113.62 0 35.39 0.48 10.32 23.33 151.02 37.28 49.89 0 155.81 4.45 100.90 119.76 722.02 109.62 167.02 5.37 85.57 0.21 13.87 58.65 235.29 105.75 87.55 0 49.35 0.18 1 1.64 32.10 227.15 184.84 85.56 0 49.79 0.27 14.79 37.06 166.70 45.35 54.00 5.07 68.80 0.34 15.65 36.58 152.22 42.23 67.31 2.47 81.03 0.34 16.67 46.57 170.00 51.29 69.22 0 75.80 0.96 31.94 41.93 402.57 26.54 114.93 0 73.74 0.77 24.63 34.24 290.26 24.67 101.00 0 46.49 1.22 1 1.46 76.44 373.87 24.68 105.83 0 53.55 2.07 20.49 27.56 260.97 27.13 101.00 0 5.4 1 0.42 10.03 22.39 203.47 8.19 84.68 0 17.66 0.53 15.72 31.64 258.47 9.03 123.54 0 14.97 0.22 12.58 23.33 163.73 2.23 106.92 3.98 58.16 0.41 17.69 53.72 219.29 17.90 128.47

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3 7 2 D I A B E T E S C O O K I N G F O R E V E R Y O N E RECIPE CALORIES kcal TOTAL FAT g SATURATED FAT g PROTEIN g CARBOHYDRATES g DIETARY FIBER g Israeli Salad 29.20 1.69 0.14 0.67 3.52 0.95 String Bean and Tomato Salad 80.63 5.32 0.53 1.83 8.42 2.71 Low Sodium 66.05 3.86 0.53 1.83 7.84 2.71 Green Beans and Red Onion Salad 91.37 6.69 1.46 3.30 6.24 2.17 Low Sodium 74.87 5.36 0.53 2.4 1 5.98 2.17 Roasted Red Pepper and Zucchini Salad 36.84 2.49 0.33 0.95 3.53 1.02 Asparagus Salad 74.75 5.14 0.61 3.21 6.27 2.02 Tarragon Broccoli and Cauliflower Salad 69.72 5.52 0.74 2.10 4.70 2.49 Chunky Mediterranean Salad 45.65 3.02 1.42 1.77 3.63 1.15 Low Protein 23.70 1.25 0.18 0.59 3.29 1.15 Sesame Snow Pea Salad 63.83 2.33 0.25 3.19 8.63 2.95 Radish Salad 37.67 2.38 0.36 0.92 3.60 1.34 Low Fat 22.47 0.51 0.08 0.87 4.06 1.35 Curried Coleslaw 92.39 5.79 1.17 3.40 8.59 2.96 Low Fat 41.93 0.39 0.06 2.39 8.91 2.75 Celeriac Slaw 98.22 3.92 0.81 2.47 14.71 2.62 Low Fat 73.35 0.75 0.14 2.49 15.79 2.62 Shredded Kohlrabi and Jicama Slaw 75.82 3.68 0.26 2.1 1 10.36 5.28 Fennel Feta Salad 71.32 4.78 1.36 1.89 6.27 2.07 Low Sodium 44.28 2.47 0.31 0.94 5.67 2.04 Chickpea Leek Salad 124.62 4.73 0.47 3.19 18.92 4.42 Low Sodium 131.86 4.54 0.58 4.33 20.15 5.03 Oriental Couscous Salad 147.62 4.32 0.32 4.39 22.97 3.43 Low Sodium 141.10 4.32 0.32 4.06 21.59 3.29 Moroccan Couscous Chickpea and Carrot Salad 203.35 3.30 0.35 7.08 38.69 6.49 Low Sodium 201.27 3.49 0.37 7.4 1 37.53 6.73 Tabouli 153.18 10.95 1.21 3.38 12.91 3.24 Low Fat 69.09 2.51 0.35 1.95 1 1.08 2.76 Grilled Vegetable and Mixed Rice Salad 85.05 2.55 0.36 1.83 14.29 1.55 Oriental Chicken Salad 151.86 6.08 0.90 18.29 5.72 2.47 Low Sodium 151.86 6.08 0.90 18.13 5.89 2.47 Low Protein/ Low Sodium 130.91 8.22 0.94 8.81 7.80 2.68 Low Protein 130.91 8.22 0.94 8.97 7.63 2.68 Shrimp and Cucumber Salad 203.78 6.12 1.37 30.15 5.87 1.00

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3 7 3 N u t r i e n t A n a l y s i s o f R e c i p e s an d V a r i a t i o n s fo r On e S e r v i n g CHOLESTEROL mg CALCIUM mg IRON mg MAGNESIU M mg PHOSPHORUS mg POTASSIU M mg SODIUM mg WATER g 0 15.12 0.50 10.18 18.60 145.01 5.34 72.26 0 38.39 1.30 23.14 42.00 324.31 104.23 116.82 0 38.39 1.30 23.14 42.00 324.31 40.07 110.87 5.56 60.72 0.92 26.29 69.59 211.36 198.94 62.67 0 29.91 0.88 25.11 48.53 207.48 129.19 59.22 0 14.32 0.42 14.39 25.42 178.56 34.70 75.55 0 29.66 1.01 17.36 69.10 203.82 43.60 100.01 0 29.23 0.59 14.64 43.46 202.4 1 48.99 86.82 7.41 62.35 0.34 10.17 46.01 181.72 135.64 76.30 0 21.35 0.29 8.57 17.94 176.58 42.73 71.70 0 39.25 1.79 24.56 53.12 238.60 31.52 90.09 1.52 31.88 0.31 9.02 24.69 207.70 43.39 86.77 0.39 30.99 0.30 8.97 24.31 208.75 47.13 87.92 4.40 78.96 0.79 27.01 70.50 347.18 52.39 119.39 0.82 75.22 0.69 16.87 30.71 289.22 64.00 120.51 3.21 74.51 1.14 28.56 153.26 428.64 153.75 128.98 0.24 74.09 1.12 27.23 142.36 413.38 161.00 130.30 0 30.39 0.70 25.40 54.15 422.05 22.07 132.55 5.56 65.73 0.62 12.94 56.17 273.81 183.12 72.87 0 33.60 0.55 1 1.75 35.11 269.94 52.24 67.23 0 51.19 1.69 9.41 1 1.81 115.18 146.75 103.20 0 51.28 1.97 29.09 80.69 234.49 9.62 77.24 0 19.40 1.05 7.84 19.36 96.34 234.34 76.49 0 20.03 1.07 7.02 15.74 63.56 155.66 76.00 0 31.87 1.87 12.48 34.63 114.83 95.38 31.79 0 32.3 1 2.06 13.62 42.07 122.89 7.12 31.79 0 30.12 1.26 40.20 63.45 201.48 9.31 81.76 0 20.72 1.00 23.30 31.73 151.28 8.31 81.40 0 12.33 0.70 22.93 47.00 153.04 4.07 84.96 44.63 34.20 1.13 25.87 156.13 317.19 226.42 126.09 44.63 34.20 1.13 25.87 156.13 317.19 173.92 126.09 0 144.33 1.77 39.35 134.24 310.37 143.57 184.66 0 144.33 1.77 39.35 134.35 310.37 196.07 184.66 218.14 119.88 3.71 71.22 337.16 498.57 240.89 255.75

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3 7 4 D I A B E T E S C O O K I N G F O R E V E R Y O N E CALORIES RECIPE kcal TOTAL FAT g SATURATED FAT g PROTEIN g CARBOHYDRATES g DIETARY FIBER g Low Fat 177.17 2.66 0.52 30.22 7.22 1.00 Tuna Avocado and Tomato Salad 136.82 6.14 0.93 13.34 8.89 2.45 Low Protein 129.63 7.06 1.05 7.97 1 1.44 3.26 B r e a k f a s t / B r u n c h Cheese Omelet 194.26 1 1.97 6.30 18.32 3.25 0 Low Fat egg white 150.13 6.67 4.67 19.05 3.38 0 Low Fat egg substitute 153.54 9.43 5.22 15.03 2.53 0 Western Omelet 226.83 14.44 5.47 17.84 5.37 1.03 Low Sodium 165.88 9.74 3.15 14.22 5.37 1.03 Low Fat egg substitute 186.12 1 1.90 4.39 14.55 4.66 1.03 Low Cholesterol 182.71 9.13 3.84 18.57 5.50 1.03 Egg White Frittata 113.32 4.73 0.64 12.24 5.69 1.46 Eggs Florentine 227.64 15.17 5.92 15.53 7.10 1.29 Huevos Rancheros 311.60 15.05 6.81 18.21 25.92 0.52 Low Cholesterol 220.80 7.24 3.68 12.44 25.71 0.52 Huevos al Nido 155.40 8.77 2.20 9.85 10.18 1.53 Low Cholesterol 94.60 3.47 0.57 7.07 9.97 1.53 Crustless Vegetable Quiche 91.86 4.11 1.49 8.38 5.68 0.87 Low Fat 78.53 2.95 0.66 8.38 5.68 0.87 Low Sodium 78.86 2.82 0.56 8.36 5.36 0.87 French Toast 239 7 3.1 8.9 35.3 1.5 Low Fat - egg whites 210 3.56 1.7 9.3 35.4 1.5 Low Fat - egg substitute 207 4.26 1.8 7.2 35.3 1.5 Sourdough Pancakes 320 10.9 6.2 8.9 48 2.3 Sourdough Berry Bran Muffins 71 1.3 0.75 2 15.1 2.6 Low Fat 62 0.3 0.1 2 15.1 2.6 Peach Milk Shake 138.02 4.58 2.51 4.62 21.75 1.71 Low Fat 100.90 0.30 0.15 4.79 21.20 1.71 D e s s e r t s Coffee Pots de Crème 182 1 1.6 6 3.7 16.7 0 Post-Halloween Chocolate Pudding 190 7.3 4.4 4 24.1 1.1 Low Fat 147 4.7 2.8 4.1 24.3 1.1 Deysee 146 4.2 1.3 3.9 24 1 Low Fat 136 2.7 0.4 4.2 25.4 1 Ginger Bread Pudding 180 1.9 0.9 4.3 37.5 1.5

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3 7 5 N u t r i e n t A n a l y s i s o f R e c i p e s an d V a r i a t i o n s fo r On e S e r v i n g CHOLESTEROL mg CALCIUM mg IRON mg MAGNESIU M mg PHOSPHORUS mg POTASSIU M mg SODIUM mg WATER g 214.15 119.55 3.68 68.77 317.78 469.45 248.99 256.36 13.82 18.07 1.60 34.38 116.96 528.91 173.58 186.07 6.91 18.47 1.51 35.56 92.78 61 1.73 100.40 215.75 232.08 179.02 0.62 12.35 244.71 218.55 519.91 98.88 20.00 158.02 0.04 14.7 167.37 251.05 567.44 118.21 20.84 194.30 1.76 7.52 251.14 335.82 496.28 70.70 231.17 37.77 1.02 21.34 149.18 329.54 490.30 164.67 218.74 36.37 0.83 18.07 108.39 255.88 172.92 150.49 19.93 53.05 2.16 16.51 155.61 446.82 466.66 186.00 19.09 16.77 0.45 23.68 71.84 362.04 537.83 147.87 0 30.36 0.93 30.60 62.42 410.46 175.00 172.26 437.59 139.11 2.55 46.27 198.02 447.76 180.81 152.30 232.00 246.72 2.36 12.88 198.76 229.72 835.62 109.58 12.50 148.72 1.77 1 1.56 117.10 194.48 683.39 107.44 213.49 68.12 1.53 25.85 170.07 456.27 134.01 168.78 1.49 45.12 0.95 24.52 88.4 1 44 1.03 126.78 161.80 8.33 60.32 1.03 22.01 84.24 259.69 220.95 97.26 5.00 60.32 1.03 22.01 84.24 268.02 214.29 65.49 1.50 49.86 1.08 23.88 84.49 256.94 92.49 96.80 117.1 86.1 1.64 20.15 125 134 374 65 7.2 77.4 1.3 20.8 87.8 155 398 77 7.4 85.7 1.5 18.4 100 150 368 58 78.7 184.2 2.3 28.3 187 186 617 62.4 2.8 40.1 0.9 32.8 79 96 134 23 0.3 49.1 0.9 32.8 79 96 127 23 17.50 135.95 0.13 6.73 10.48 371.12 64.70 182.27 2.45 156.63 0.18 20.21 134.21 374.47 65.90 186.95 188.2 44.2 0.5 16.8 86.8 72.3 34 49 4.7 129.6 0.5 26.4 126.4 217 55 74 5.8 72.3 0.9 18.8 94 166 23 73 0.9 73.1 0.9 13.4 51 95 27 69 31.8 70 0.8 18.8 71 183 157 73

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3 7 6 D I A B E T E S C O O K I N G F O R E V E R Y O N E CALORIES RECIPE kcal TOTAL FAT g SATURATED FAT g PROTEIN g CARBOHYDRATES g DIETARY FIBER g Low Fat 168 0.6 0.1 3.9 37.7 1.5 Light as Air Cheesecake 367 24.2 13.2 7.5 32.7 0.6 Low Fat 220 4.4 0.7 1 1.3 35.2 0.6 Flourless Chocolate Torte 178 13.2 7.6 3.1 7.9 1.5 Nutella Tart 268 25.2 8.8 5 8.8 2.6 Chocolate Truffles 60 4.7 2.9 0.6 5.4 0.4 Chocolate-Dipped Strawberries 20.91 1.44 0.81 0.29 2.2 0.35 Walnut Apricot Bites 44 1.3 0.1 0.9 7.5 0.7 Strawberry-Mango Sorbet 145 0.3 0 0.5 38 1.7 Berries with Zabaglione 63.13 1.59 0.4 1 1.22 9.89 1.91 Peach and Blueberry Crispy 137 4.5 1.4 1.8 25.2 2.5 Baked Peaches with Fresh Melba Sauce 86 0.2 0 0.8 22.5 3 Rum-Glazed Pear Slices 111 3.2 1.8 0.4 20.1 Ruby Poached Pears 142 0.4 0 0.4 32.1 2 Poached Plums with Pink Whipped Cream 116 11 6.9 0.6 4.6 0 Pecan Baked Apples 168 9.6 0.9 1.3 21.3 2.8 Apple Brown Betty 255 3.8 2.2 3.3 54.1 5.5 Mojito Grapefruit Pear Salad 101 0.3 0 1.1 24 2.5 Fresh Fruit Salad 63.02 0.27 0.02 0.68 14.24 2.29

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3 7 7 N u t r i e n t A n a l y s i s o f R e c i p e s an d V a r i a t i o n s fo r On e S e r v i n g CHOLESTEROL mg CALCIUM mg IRON mg MAGNESIU M mg PHOSPHORUS mg POTASSIU M mg SODIUM mg WATER g 0.7 69 0.7 17.6 63 183 148 70 133 66.9 1.2 20.2 115 128 188 44 75.9 183.6 0.5 16.6 258 161 295 57 73.8 18.5 1.2 28.7 78 131 18 12 42.2 64.2 1 58.1 113 165 48 15 9.4 5.1 0.2 8.4 12 29 14 4 1.7 3.85 0.16 3.62 9.78 35.46 0.69 1 1.89 0 6.8 0.5 4.2 9.5 141 0 3 0 9.8 0.2 7.5 12.6 127 1 69 53.16 17.93 0.48 9.34 36.75 148.53 3.31 83.38 5.2 41.9 1.6 19.2 54.9 137 22 67 0 9.4 0.2 10.1 13.3 202 0 94 7.8 10 0.2 5.1 10.1 105 29 72 0 12 0.4 9.1 13.6 140 2 109 40.1 18.2 0 2.1 18.6 22 11 17 0 5.1 0.5 17.3 39.3 112 0 47 7.5 28.3 1.26 10.3 39.5 194 249 131 0 24.4 0.5 14.9 15.9 239 1 146 0 9.27 0.24 8.2 15.09 170.31 3.34 92.61

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3 7 9 I n d e x Index To Cure Diabetes Naturally Click Here Italics indicate a recip e variation. Afghan Lamb with Spinach 190–191 Appetizers see also Dips Curried Shrimp 34 Ginger Lamb with Watercress Salad 39 Lemon Zucchini Ribbons with Roasted Red Pepper Sauce 28 Orange Teriyaki Salmon 38 Roasted Asparagus with Stilton 30 Roasted Red Peppers with Fennel Salad and Pignoli 27 Salmon and Smoked Salmon Pâté 32 Scallops with Essences of Orange and Rosemary 35 Seared Tuna with Thyme and Butter Beans 36 Shrimp with Remoulade Sauce 33 Stuffed Breasts with Spinach and Feta Cheese 107–108 Thai Beef Salad 40–41 Thyme Stuffed Mushrooms 26 Tomato and Mozzarella with Basil Chiffonade 29 Tuna with Black Olive Vinaigrette 37 White Beans with Beets 31 Apple Brown Betty 342 Apples Pecan Baked 341 Apple Pork Chops 197 Apricot Bites Walnut 333 Arugula and Cucumber with Parmesan Dressing 277 Arugula and Fennel Salad with Avocado 278 Asian Salmon Burgers 128–129 Asparagus Lemon 205 Asparagus Roasted with Stilton 30 Asparagus Salad 289 Avocado Arugula and Fennel Salad with 278 Avocado and Tomato Salad Tuna 305 Baba Ghanouj 23 Baby Pattypan Squash with Basil 244 Baked Apples Pecan 341 Bluefish with Artichoke Hearts 143–144 Halibut with Horseradish Crust 133 Ham Holiday 202 Peaches with Melba Sauce 337–338 Tomatoes Herb-Stuffed 248 Barbecue Beef 173 Barbecue Chicken 87–88 Barley Cajun 252 Barley with Leeks and Lentils 254 Barley with Mushrooms and Zucchini 253 Basil Bulgur and Sun-Dried Tomatoes with 255 Pattypan Squash with Baby 244 Pesto Cabbage 212 Soup Chilled Yogurt 67 Tomato and Mozzarella with Basil Chiffonade 29 Tomatoes with Sautéed 249 Beans see Black Beans Chickpeas Lentils Barbecue Beef 173 Pureed Cauliflower and White 218 Soup Tuscan White and Vegetable 63–64 Tuna with Thyme and Butter Beans Seared 36 White with Beets 31 Bean Sprouts Chicken with Mung 91–92 Bean Sprouts with Scallions Mung 206

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3 8 0 I N D E X Beef Barbecue 173 Braised with Red Wine 165–166 Meat Loaf Herbed 174 Pot Roast Mom’s Hungarian Braised 162–163 Ropa Vieja 171–172 Salad Thai 40–41 Shepherd’s Pie 175–176 Shredded Beef in Tomato Sauce 170–171 Stew Mediterranean Beef 167–168 Stew Santa Fe Beef 169–170 Stuffed Green Peppers 177–178 Tenderloin Tips Garlicky 164–165 Beets White Beans with 31 Berries and Zabaglione 335 Bisque Red Pepper 56 Bites Walnut Apricot 333 Black Bean Chili T wenty-Minute Turkey 115–116 Dip 22 Monkfish Cozumel 141 –142 Soup Cuban 62 Stew Santa Fe 169 –179 Blackened Tuna 120 Blueberry Crispy Peach and 336 Bluefish with Artichoke Hearts Baked 143–144 Bok Choy Stir-Fried 206 Boneless Pork Chops with Leeks and Orange Juice 198 Bourbon Street Vegetable Soup 46–47 Braised Beef with Red Wine 165–166 Celery with Fennel 219 Greens and Cauliflower 230 Lamb and Green Beans Greek-Style 185–186 Pork Chops with Red Onion 199 Pot Roast Mom’s Hungarian 162–163 Bran Muffins Sourdough Berry 319–320 Bread Pudding Ginger 326 Broccoli Salad Tarragon and Cauliflower 290 Sautéed with Bell Peppers 208 Souffle 209 Sole Stuffed 146–147 Soup Fennel Velvet 49 Broccoli Rabe with Shiitake Mushrooms 210 en Brochette with Orange Marmalade and Sherry Marinade Chicken 105–106 Broth About 9–10 Broth Chicken 43 Broth Vegetable 44 Brown Betty Apple 342 Brussels Sprouts with Sesame Seeds 211 Bulgur with Basil and Sun-Dried Tomatoes 255 with Red Pepper and Peas 256 Tabouli 301 Turkey Picadillo 113 –114 Burgers Asian Salmon 128–129 Burgers Cilantro Tuna 121–122 Butternut Squash and Yellow Turnip Purée Ginger 246 Cabbage Coleslaw Curried 294 Pesto 212 Sautéed Green and Red 213 Soup Hungarian Cauliflower and Cabbage 51–52 Sweet and Sour Red 214 Cajun Barley 252 Shake 71 Shrimp Pan-Seared 157 Turbot 142–143 Carbohydrates About 4–5 16–17 Carribean Grouper 139–140 Carrots Salad Moroccan Couscous Chickpea and Carrot 300

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3 8 1 I n d e x Sautéed Celery with Carrots and Snow Peas 220 and Turnips Orange-Glazed 215 Sugar Snaps with 247 Cauliflower Braised Greens and 230 Grilled Spicy 217 with Preisel 216 Pureed with White Beans 218 Salad Tarragon Broccoli and 290 Soup with Scallion Raita Curried 53–54 Soup Hungarian and Cabbage 51–52 Celeriac Slaw 295 Celery with Carrots and Snow Peas Sautéed 220 Celery and Fennel Braised 219 Chasseur Chicken 79–80 Cheese see also Feta Asparagus with Stilton Roasted 30 Blue Cheese Dressing Watercress and Endive with 275 Cheesecake Light as Air 327 Omelet 307 Parmesan Dressing Arugula and Cucumber with 277 Tomato and Mozzarella with Basil Chiffonade 29 Chicken Barbecue 87–88 Breasts with Grapefruit Sauce 99–100 en Brochette with Orange Marmalade and Sherry Marinade 105–106 Broth 43 Chasseur 79–80 Coq au Vin 83–84 Creole 76–77 Curry 82 Eggplant and Chicken Provencal 73–74 with Fennel and Almonds 90–91 with Forty Cloves of Garlic 78 Gai Yang 89 Grilled Chicken Breast with Mustard Dill Sauce 100–101 Gumbo 80–81 Kebabs with Lemon Thyme and Rosemary Grilled 103–104 Mexican Chicken with Orange and Tomato Sauce 95 with Mung Bean Sprouts 91–92 Pot Pie 109–110 Roasted Mom’s 75–76 with Rice Southern-Style 85–86 with Roasted Red Pepper–Garlic Sauce 93–94 Salad Oriental 303 Sautéed Chicken Breasts with Orange Mustard Sauce 97–98 Sautéed Breasts with Wild Rice and Mushrooms 96 Stuffed Breasts Spinach with and Feta Cheese 107–108 Yakitori 102 Chickpeas Curried Lamb with Vegetables 189 –190 Stew Mediterranean Beef 167 –168 Salad Moroccan Couscous and Carrot 300 Salad Leek 298 Shrimp with White and Wild Rice 158 Stew Lamb and 188 Chilean Sea Bass Southwestern 136 Chili T wenty-Minute Turkey Black Bean 115–116 Chilled Cucumber Soup with Spicy Salsa 68 Chilled Yogurt Basil Soup 67 Chocolate -Dipped Strawberries 332 Pudding Post-Halloween 324 Torte Flourless 328 Truffles 331 Cholesterol 14–15 Chopped Parsley Salad 280 Chopped Tomato and Cucumber Salad 282

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3 8 2 I N D E X Chowder Manhattan Clam 58–59 Chunky Mediterranean Salad 291 Cilantro Tuna Burgers 121–122 Cioppino 155–156 Citrus Glazed Red Snapper with Sesame Seeds 154 Clam Chowder Manhattan 58–59 Clams Zuppa de 159 Cod Roasted with Moroccan Flavors 135 Coffee Pots de Creme 323 Coleslaw Curried 294 Collards and Kale Southern-Style 229 Cooking Tips 18–20 Coq au Vin 83–84 Corn and Zucchini Sautéed 221 Couscous Moroccan Chickpea and Carrot Salad 300 Pilaf Whole Wheat 265 Salad Oriental 299 with Zucchini and Scallion 266 Creamed Spinach 237 Creamy Kohlrabi and Potato Soup 57 Creamy Portobello Mushroom Soup 50–51 Creole Chicken 76–77 Crispy Peach and Blueberry 336 Crustless Vegetable Quiche 314–315 Cuban Black Bean Soup 62 Cucumber Dip Feta 24 Salad Arugula and with Parmesan Dressing 277 Salad Chopped Tomato and 282 Salad Israeli 285 Salad Shrimp and 304 Salad Sliced 283 Salad SpicyYogurt 284 Sauce Dilled 125–126 Soup with Spicy Salsa Chilled 68 Curryied Chicken 82 Coleslaw 294 Lamb Tikka 193 Lamb with Vegetables 189–190 Lentils 271 Peas and Quinoa 269 Shake 71 Shrimp 34 Soup Cauliflower with Scallion Raita 53–54 Desserts Apple Brown Betty 342 Baked Apples Pecan 333 Baked Peaches with Melba Sauce 337–338 Berries with Zabaglione 335 Bread Pudding Ginger 326 Cheesecake Light as Air 327 Chocolate: -Dipped Strawberries 332 Pudding Post Halloween 324 Torte Flourless 328 Truffles 331 Deysee Tibetan Rice Dessert 323 Fruit Salad Fresh 344 Grapefruit Pear Salad Mojito 343 Peach and Blueberry Crispy 336 Pear Slices Rum Glazed 338 Pears Ruby Poached 339 Pots de Creme Coffee 323 Sorbet Strawberry-Mango 334 Tart Nutella 329–330 Walnut Apricot Bites 333 Deysee Tibetan Rice Dessert 323 Diabetes Information About Ingredients 9–11 About Nutrition 5–7 Cooking Tips 18–20 Definition and Treatment 2–5 Special Diets 13–18 Tables: Amount of Sodium per tsp Salt 12 Comparison of Differing Broths 9–10 Comparison of Differing Fats 11 Comparison of Differing Proteins 14–15 Definition of High and Low Values 8

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3 8 3 I n d e x Nutrient Analysis of Recipes 346–377 Nutrients in Poultry 72 Shopping Guide 19 Dips Baba Ghanouj 23 Black Bean 22 Cucumber Feta 24 Sweet Pepper Salsa Tomato Salsa 25 Dilled Cucumber Sauce 125–126 Dilly Wheat Berries with Vegetables 263 Eggs Florentine 310 Frittata for T wo White 309 Huevos al Nido Eggs in a Nest 312–313 Huevos Rancheros 311 Omelet Cheese 307 Omelet for T wo Western 308 Quiche Crustless Vegetable 314–215 Eggplant Baba Ghanouj 23 Baked with Artichoke Hearts 143 –144 and Chicken Provençal 73–74 Greek Vegetable Stew 224 Halibut with Sautéed Tomatoes 134 Parmesan Grilled 223 Ratatouille Yellow Squash 243 Stuffed 222 Endive and Watercress with Blue Cheese Dressing 275 Escarole Soup Zucchini 48 Ethiopian Kale 231 Fajitas Turkey 111–112 Fennel Braised Celery and 219 Chicken with and Almonds 90–91 Grilled and Red Onion with Orange Marinade 225 Salad Roasted Red Peppers with and Pignoli 27 Salad with Avocado Arugula and 278 Salad Feta 297 Soup Broccoli Velvet 49 Feta Cheese Stuffed Chicken Breasts with Spinach and 107–108 Feta Dip Cucumber 24 Feta Salad Fennel 297 Fish see also Salmon Seafood Tuna Bluefish with Artichoke Hearts Baked 143–144 Chilean Sea Bass Southwestern 136 Cod with Moroccan Flavors Roasted 135 Flounder Salmon-Stuffed 149–150 Grouper Carribean 139–140 Halibut with Horseradish Crust Baked 133 Halibut with Sautéed Tomatoes 134 Lemon Sole with White Wine 148 Mahi Mahi with Tomato and Roasted Red Pepper Coulis 138–139 Marlin with Strawberry-Pepper Sauce Grilled 137 Monkfish Cozumel 141–142 Orange Orange Roughy 151 Red Rainbow Trout with Sweet Pepper Salsa 152 Red Snapper with Sesame Seeds Citrus Glazed 154 Sea Bass with Leeks 145 Sea Trout with Snow Peas and Mint 153 Sole Broccoli-Stuffed 146–147 Swordfish Kebabs with Lime and Soy Marinade 129–130 Swordfish Puttanesca Grilled 131–132 Turbot Cajun 142–143 Florentine Eggs 310 Flounder Salmon-Stuffed 149–150 Flourless Chocolate Torte 328 French Toast 316 Fresh Fruit Salad 344

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3 8 4 I N D E X Fried Rice Vegetable 260 Frittata for T wo Egg White 309 Fruit Salad Fresh 344 Gai Yang Chicken 89 Garlicky Chicken with Forty Cloves of 78 Chicken with Roasted Red Pepper–Garlic Sauce 93 Pork with Garlic Sauce Shredded 201–202 Scallops Sautéed 159 Tenderloin Tips 164–165 Gazpacho Mango 66 Ginger Bread Pudding 326 Lamb with Watercress Salad 39 Purée Butternut Squash and Yellow Turnip 246 Shrimp with White and Wild Rice 158 Glazed Carrots and Turnips Orange 215 Glycemic Index About 4–5 6–7 13 Goulash Szekele 200 Grapefruit Sauce Chicken Breasts with 99–100 Great Shakes 70–71 à la Grecque Green Beans 226 Greek Vegetable Stew 224 Greek- Style Braised and Green Beans 185–186 Green Beans see also String Bean à la Grecque 226 and Jicama Sherried 228 Lamb and Greek-Style Braised 185–186 with Mushrooms and Dill 227 and Red Onion Salad 287 Shiitake Mushrooms and Wild Rice 262 Grapefruit and Pear Salad Mojito 343 Greens see Collards Kale Greens and Cauliflower Braised 230 Grilled Cauliflower Spicy 217 Chicken Breast with Mustard Dill Sauce 100–101 Chicken Kebabs with Lemon Thyme and Rosemary 103–104 Eggplant Parmesan Grilled 223 Fennel and Red Onion with Orange Marinade 225 Marlin with Strawberry-Pepper Sauce 137 Salad Vegetable and Mixed Rice 302 Swordfish Puttanesca 131–132 Grouper Carribean 139–140 Gumbo Chicken 80–81 Halibut Baked with Horseradish Crust 133 Halibut with Sautéed Tomatoes 134 Ham Holiday Baked 203 Herbal Shake 71 Herbed Meat Loaf 174 Herbed Orzo 251 Herbed Veal and Spinach Meat Loaf 181 Holiday Baked Ham 203 Huevos Rancheros 311 Hueveros al Nido Eggs in a Nest 312–313 Hungarian Braised Pot Roast Mom’s 162–163 Hungarian Cauliflower and Cabbage Soup 51–52 Hungarian Shake 70 Israeli Salad 285 Jicama Sherried Green Beans and 228 Jicama Slaw Shredded Kohlrabi and 296 Kale Collards and Southern-Style 229 Ethiopian 231 Soup Lentil 61 Kasha with Mushrooms and Walnuts 257 Kebabs Chicken en Brochette with Orange Marmalade and Sherry Marinade 105–106

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3 8 5 I n d e x Grilled Chicken with Lemon Thyme and Rosemary 103–104 Shish 192 Swordfish with Lime and Soy Marinade 129–130 Kohlrabi and Potato Soup Creamy 57 Kohlrabi and Jicama Slaw Shredded 296 Lamb Afghan with Spinach 190–191 Curried with Vegetables 189–190 and Green Beans Greek-Style Braised 185–186 Roast Leg of 187 Salad Ginger and Watercress 39 Shish Kebab 192 Stew and Chickpea 188 Tikka 193 Leek Salad Chickpea 298 Leeks Lentils and Barley 254 Lemon Asparagus 205 Lemon Sole with White Wine 148 Lemon Zucchini Ribbons with Roasted Red Pepper Sauce 28 Lentils Barley with Leeks and 254 Curried 271 Purée 270 Soup and Kale 61 Light as Air Cheesecake 327 Loin of Pork with Fresh Herbs Roast 196 Loin of Pork Spice Crusted Roast 194–195 Mahi Mahi with Tomato and Roasted Red Pepper Coulis 138–139 Mango Gazpacho 66 Mango Sorbet Strawberry 334 Manhattan Clam Chowder 58–59 Marinated Tomato Salad 281 Marlin Grilled with Strawberry-Pepper Sauce 137 Meat Loaf Herbed 174 Meat Loaf Herbed Veal and Spinach 181 Meatballs Vegetable Stew with Turkey 117–118 Mediterranean Beef Stew 167–168 Mediterranean Salad Chunky 291 Mexican Chicken with Orange and Tomato Sauce 95 Mexican Shake 70 Milk Shake Peach 321 Mixed Rice Salad Grilled Vegetable and 302 Mojito Grapefruit and Pear Salad 343 Mom’s Hungarian Braised Pot Roast 162–163 Mom’s Roasted Chicken 75–76 Monkfish Cozumel 141–142 Moroccan Couscous Chickpea and Carrot Salad 300 Muffins Sourdough Berry Bran 319–320 Mung Bean Sprouts Chicken with 91–92 Mung Bean Sprouts with Scallions 206 Mushrooms Barley with and Zucchini 253 Broccoli Rabe with Shiitake 210 Green Beans with and Dill 227 Green Beans Shiitake and Wild Rice 262 Kasha with and Walnuts 257 Sautéed Chicken Breast with Wild Rice and 96 Sautéed Portobello with Vegetables 232 Sautéed Snow Peas with 235 Salad Spinach and 274 Soup Creamy Portobello 50–51 Stuffed Thyme 26 Veal with Shiitaki 183–184 Warm Medley of White and Wild on Mesclun 279 with Wheat Berries Woodland 264 White and Shiitaki 233 Mussels in Saffron Tomato Broth 161 Mustard Dill Sauce Chicken Breast with 100–101

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3 8 6 I N D E X Nutrient Analysis of Recipes 345–377 Nutella Tart 329–330 Nuts Baked Apples Pecan 334 Chicken with Fennel and Almonds 90–91 Kasha with Mushrooms and Walnuts 257 Rice with Chopped 259 Salad with Pignoli Fennel 27 Salad with Walnuts Watercress and Pear 276 Walnut Apricot Bites 333 Okra and Tomatoes 234 Omelet Cheese 307 Omelet for T wo Western 308 Orange Carrots and Turnips Glazed 215 Chicken Breasts with Mustard Sauce Sautéed 97–98 Chicken en Brochette with Marmalade and Sherry Marinade 105–106 Chicken with and Tomato Sauce Mexican 95 Grilled Fennel and Red Onion with Marinade 225 Orange Roughy 151 Pork Chops with Leeks and Orange Juice Boneless 198 Salmon Teriyaki 38 Scallops with Essences of and Rosemary 35 Oriental Chicken Salad 303 Oriental Couscous Salad 299 Orzo Herbed 251 Pan-Seared Cajun Shrimp 157 Pancakes Sourdough 317–318 Parmesan Grilled Eggplant 223 Parmesan Dressing Arugula and Cucumber with 277 Parsley Salad Chopped 280 Parsnip Sautéed Chicken Breasts with Orange Mustard Sauce 96 –97 Pasta Chicken with Roasted Red Pepper –Garlic Sauce 92 –93 Orzo Herbed 251 Mahi Mahi with Tomato and Red Pepper Coulis 138 Mussels in Saffron Tomato Broth 161 Swordfish Puttanesca Grilled 131–132 Tuna Burgers Cilantro 121 –122 with Tuna Sauce 123–124 Zuppa de Clams 159 Pâté Salmon and Smoked Salmon 32 Pattypan Squash with Basil Baby 244 Peach and Blueberry Crispy 336 Peach Milk Shake 321 Pears Poached Ruby 339 Salad Mojito Grapefruit and 343 Salad and Walnuts Watercress and 276 Slices Rum Glazed 338 Peas see Sugar Snaps Peas Bulgur with Red Pepper and 256 Peas and Quinoa Curried 269 Pecan Baked Apples 341 Pesto Cabbage 212 Picadillo Turkey 113–114 Pilaf Rice 258 Pilaf Whole Wheat Couscous 266 Plums with Pink Whipped Cream Poached 340 Poached Pears Ruby 339 Poached Plums with Pink Whipped Cream 340 Poached Salmon with T wo Sauces 125–126 Polenta 267 Pork Chops Apple 197 Chops with Leeks and Orange Juice Boneless 198

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3 8 7 I n d e x Chops with Red Onion Braised 199 with Garlic Sauce Shredded 201–202 Goulash Szekele 200 Ham Holiday 203 Loin with Fresh Herbs Roast 196 Roast Loin of Spice Crusted 194–195 Post-Halloween Chocolate Pudding 324 Pot Pie Chicken 109–110 Pot Roast Mom’s Hungarian Braised 162–163 Pots de Creme Coffee 323 Poultry about 72 Preisel Cauliflower with 216 Pudding Ginger Bread 326 Pudding Post-Halloween Chocolate 324 Puree Lentil 270 Pureed Cauliflower and White Beans 218 Puttanesca Sauce Grilled Swordfish with 131–132 Quiche Crustless Vegetable 314–315 Quinoa with Sugar Snaps 268 Quinoa Curried Peas and 269 Radish Salad 293 Rainbow Trout with Sweet Pepper Salsa Red 152 Ratatouille Yellow Squash 243 Red see also Roasted Red Pepper Cabbage Sweet and Sour 214 Onion with Orange Marinade Grilled Fennel and 225 Onion Salad Green Bean and 287 Peppers: Bisque 56 with Bulgur and Peas 256 Chicken with Garlic Sauce 93–94 Coulis Mahi Mahi with Tomato and 138–139 with Fennel Salad and Pignoli 27 Salad and Zucchini 286 Sauce Lemon Zucchini Ribbons with 28 Squash with and Fresh Herbs 242 Rainbow Trout with Sweet Pepper Salsa 152 Snapper with Sesame Seeds Citrus Glazed 154 Rémoulade Sauce Shrimp with 33 Rice see also Wild Rice Chicken Creole 76 –77 Chicken Gumbo 80 –81 Chicken and Southern-style 85–86 with Chopped Nuts 259 Cioppino 155 –156 Deysee Tibetan Dessert 323 Fried Rice Vegetable 260 Pilaf 258 Salad Grilled Vegetable and Mixed 302 Shrimp with White and Wild Ginger 158 Stuffed Green Peppers 177 –178 Veal with Peppers and Tomatoes 182 Roasted Asparagus with Stilton 30 Chicken Mom’s 75–76 Cod with Moroccan Flavors 135 Leg of Lamb 187 Loin of Pork with Fresh Herbs 196 Salad and Fennel 27 Salad and Zucchini 288 Salmon with Black Sesame Seeds 127 Ropa Vieja 171–172 Rosemary Veal Stew 179–180 Ruby Poached Pears 339 Rum Glazed Pear Slices 338 Salad Arugula and Cucumber with Parmesan Dressing 277 Arugula and Fennel with Avocado 278 Asparagus 289 Beef Thai 40–41 Broccoli and Cauliflower Tarragon 290 Celeriac Slaw 295 Chickpea Leek 298 Chicken Oriental 303 Chunky Mediterranean 391

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3 8 8 I N D E X Salad continued Coleslaw Curried 294 Couscous Chickpea and Carrot Moroccan 300 Couscous Oriental 299 Cucumber Sliced 283 Cucumber Yogurt Spicy 284 Fennel Feta 297 Fennel and Pignoli with Roasted Red Peppers 27 Fruit Fresh 344 Grapefruit and Pear Mojito 343 Green Bean and Red Onion 287 Israeli 285 Kohlrabi and Jicama Slaw Shredded 296 Lamb with Watercress Ginger 39 Parsley Chopped 280 Radish 293 Roasted Red Pepper and Zucchini 288 Shrimp and Cucumber 304 Snow Pea Sesame 292 Spinach and Mushroom 273 String Bean and Tomato Salad with Black Olives 286 Tabouli 301 Tomato Marinated 281 Tomato and Cucumber Chopped 282 Tricolore Salade 273 Tuna Avocado and Tomato 305 Vegetable and Mixed Rice Grilled 302 White and Wild Mushrooms on Mesclun Warm Medley of 279 Watercress and Endive with Blue Cheese Dressing 275 Watercress and Pear with Walnuts 276 White Beans with Beets 31 Salmon Asian Burgers 128–129 Orange Teriyaki 38 Poached with T wo Sauces 125–126 Roasted with Black Sesame Seeds 127 and Smoked Salmon Pâté 32 Stuffed Flounder 149–150 Salsa Sweet Pepper 152 Salsa Tomato 25 Santa Fe Beef Stew 169–170 Sautéed Broccoli with Bell Peppers 208 Cabbage Green and Red 213 Celery with Carrots and Snow Peas 220 Chicken Breasts with Orange Mustard Sauce 97–98 Chicken Breasts with Wild Rice and Mushrooms 96 Corn and Zucchini 221 Portobello Mushrooms with Vegetables 232 Snow Peas with Grape Tomatoes 236 Snow Peas with Mushrooms 235 Tomatoes with Basil 249 Zucchini and Snow Peas Julienned 240 Zucchini with Tomatoes and Raisins 239 Scallops with Essences of Orange and Rosemary 35 Scallops Garlic Sautéed 159 Sea Bass with Leeks 145 Sea Trout with Snow Peas and Mint 153 Seafood see also Fish Cioppino 155–156 Chowder Manhattan Clam 58–59 Mussels in Saffron Tomato Broth 161 Scallops with Essences of Orange and Rosemary 35 Scallops Garlic Sautéed 159 Shrimp: and Cucumber Salad 304 Curried 34 Ginger with White and Wild Rice 158 Pan-Seared Cajun 157 with Rémoulade Sauce 33 Zuppa de Clams 160 Tuna with Thyme and Butter Beans Seared 36 Sesame Snow Pea Salad 292

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3 8 9 I n d e x Shakes Cajun 71 Curried 71 Herbal 71 Hungarian 70 Mexican 70 Shake Peach Milk 317 Shepherd’s Pie 175–176 Sherried Green Beans and Jicama 228 Shish Kebab 192 Shopping Guide 19 Shredded Beef in Tomato Sauce Ropa Vieja 171–172 Shredded Kohlrabi and Jicama Slaw 296 Shredded Pork with Garlic Sauce 201–202 Shrimp and Cucumber Salad 304 Curried 34 Ginger with White and Wild Rice 158 Pan-Seared Cajun 157 with Rémoulade Sauce 33 Slaw Celeriac 295 Slaw Curried Cole- 294 Slaw Shredded Kohlrabi and Jicama 296 Sliced Cucumber Salad 283 Snap Pea Soup with Rosemary 55 Snow Peas Sauté of Julienned Zucchini and 240 Sautéed Celery with Carrots and 220 Sautéed with Grape Tomatoes 236 Sautéed with Mushrooms 235 Sea Trout with Snow Peas and Mint 153 Sesame Snow Pea Salad 292 Sodium Low Diet 14 in Salt 12 Sole Broccoli-Stuffed 146–147 Sole with White Wine Lemon 148 Sorbet Strawberry-Mango 334 Soufflé Broccoli 209 Soups see also Broth Bourbon Street Vegetable 46–47 Broccoli Fennel Velvet 49 Chilled Cucumber with Salsa 68 Chilled Yogurt Basil 67 Chowder Manhattan Clam 58–59 Creamy Kohlrabi and Potato 57 Creamy Portobello Mushroom 50–51 Cuban Black Bean 62 Curried Cauliflower with Raita 53–54 Hungarian Cauliflower and Cabbage 51–52 Lentil Kale 61 Mango Gazpacho 66 Red Pepper Bisque 56 Snap Pea with Rosemary 55 Split Pea and Barley 60 Tuscan White Bean 63–64 Vegetable Tomato 45–46 Zucchini Escarole 48 Sourdough Berry Bran Muffins 319–320 Sourdough Pancakes 317–318 Southern-Style Chicken and Rice 85–86 Southern-Style Collards and Kale 229 Southwestern Chilean Sea Bass 136 Spaghetti Squash Chicken with Roasted Red Pepper –Garlic Sauce 93 –94 with Mixed Vegetables 245 Twenty-Minute Turkey Black Bean Chili 115 –116 Vegetable Stew with Turkey Meatballs 117 –118 Spice-Crusted Roast Loin of Pork 194–195 Spicy Cucumber Yogurt Salad 284 Spicy Grilled Cauliflower 217 Spinach Creamed 237 Eggs Florentine 310 and Feta Cheese Stuffed Chicken Breasts 107–108 Lamb with Afghan 190–191 Meat Loaf Veal and Spinach 181 Salad and Mushroom 274

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3 9 0 I N D E X Split Pea and Barley Soup 60 Squash see also Spaghetti Squash Yellow Squash Zucchini Baby Patty Pan Squash with Basil 244 Purée Ginger Butternut Squash and Yellow Turnip 246 Sautéed Chicken Breasts with Mustard Sauce 97 –98 Stewed Beef Mediterranean 167–168 Beef Santa Fe 169–170 Lamb and Chickpea 188 Veal Rosemary 179–180 Vegetable Greek 224 Vegetable with Turkey Meatballs 117–118 Yellow Squash and Tomatoes 241 Stir-Fried Bok Choy 207 Strawberries Chocolate-Dipped 332 Strawberry Mango Sorbet 334 Strawberry-Pepper Sauce Grilled Marlin with 137 String Bean see Green Bean String Bean and Tomato Salad with Black Olives 286 Stuffed Chicken Breasts with Spinach and Feta Cheese 107–108 Eggplant 222 Flounder Salmon- 149–150 Green Peppers 177–178 Mushrooms Thyme- 26 Sole Broccoli- 146–147 Tomatoes Baked Herb- 248 Sugar Snaps see also Snap Pea with Carrots Quinoa with 268 Sweet Potato Sautéed Chicken Breasts with Orange Mustard Sauce 161 –162 Sweet and Sour Red Cabbage 214 Swordfish Kebabs with Lime and Soy Marinade 129–130 Swordfish Puttanesca Grilled 131–132 Szekele Goulash 200 Tabouli 301 Tarragon Broccoli and Cauliflower Salad 290 Tart Nutella 329–330 Tenderloin Tips 164–165 Teriyaki Salmon Orange 38 Thai Beef Salad 40–41 Thyme Stuffed Mushrooms 26 Tibetan Rice Dessert Deysee 323 Tikka Lamb 193 Tofu Chicken with Mung Bean Sprouts 91 –92 Chicken Yakitori 102 Chilean Sea Bass Southwestern 136 Cod with Moroccan Flavors Roasted 135 Lamb with Spinach Afghan 190 –191 Lamb Tikka 193 Pork with Garlic Sauce Shredded 201 –202 Turbot Cajun 142 –243 Tomatoes Beef in Sauce Shredded 170–171 Bulgur with Basil and Sun-Dried 138–139 255 Chicken with Orange and Sauce Mexican 95 Halibut with Sautéed 134 Mahi Mahi with and Red Pepper Coulis 138 and Mozzarella with Basil Chiffonade 29 Mussels in Saffron Broth 161 Okra with 234 Salad Chopped and Cucumber 282 Salad Marinated 281 Salad Tuna Avocado and 305 Salsa 25 Sautéed with Basil 246

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3 9 1 I n d e x Sautéed Snow Peas with Grape 236 Sautéed Zucchini with and Raisins 239 Soup Vegetable 45–46 String Bean and Salad with Black Olives 286 Stuffed Baked Herb- 248 Stuffed Sole Broccoli- 146–147 Veal and Peppers with 182 Yellow Squash with Stewed 241 Torte Flourless Chocolate 328 Tricolore Salade 273 Trout Red Rainbow with Sweet Pepper Salsa 152 Truffles Chocolate 331 Tuna with Black Olive Vinaigrette 37 Blackened 120 Burgers Cilantro 121–122 Pasta with Sauce 123–124 Salad Avocado and Tomato 305 Seared with Thyme and Butter Beans 36 Turbot Cajun 142–143 Turkey Chili T wenty-Minute Black Bean 115–116 Fajitas 111–112 Picadillo 113–114 Stew with Meatballs Vegetable 117–118 Turnip Purée Butternut Squash and Yellow 246 Turnip and Carrots and Orange Glazed 215 Tuscan White Bean and Vegetable Soup 63–64 Twenty-Minute Turkey Black Bean Chili 115–116 Veal Meat Loaf Herbed and Spinach 181 with Peppers and Tomatoes 182 with Shiitaki Mushrooms 183–184 Stew Rosemary 179–180 Vegetables see also Asparagus Avocado Bean Sprouts Bok Choy Broccoli Cabbage Carrot Cauliflower Celeriac Celery Collards Corn Eggplant Endive Fennel Green Beans Jicama Kale Mushrooms Okra Parsnip Peas Potato Radish Red Pepper Snow Peas Spaghetti Squash Spinach Squash Sugar Snaps Tomato Turnip Yellow Squash Zucchini Broth 44 Fried Rice 260 Lamb with Curried 189–190 Quiche Crustless 314–315 Salad Grilled and Mixed Rice 302 Sautéed Portobello Mushrooms with 232 Soup Bourbon Street 46–47 Soup Tuscan White Bean and 63–64 Spaghetti Squash with Mixed 245 Stew Greek 224 Stew with Turkey Meatballs 117–118 Stir-Fry 238 Wheat Berries and Dilly 263 Wild Rice and Medley 261 Warm Medley of White and Wild Mushrooms on Mesclun 279 Watercress and Endive with Blue Cheese Dressing 275 Watercress and Pear Salad with Walnuts 276 Western Omelet for T wo 308 Wheat Berries with Vegetables Dilly 263 Wheat Berries Woodland Mushrooms with 264 Whipped Cream Pink 340 White Beans with Beets 31 White Bean and Vegetable Soup Tuscan 63–64 White and Shiitake Mushrooms 233

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3 9 2 I N D E X Whole Wheat Couscous Pilaf 265 Wild Rice Chicken Breasts with and Mushrooms 96 Green Beans Shiitake Mushrooms and 262 Mushrooms with Wheat Berries Woodland 264 Shrimp Pan-Seared Cajun 157 and Vegetable Medley 261 Yakitori Chicken 102 Yellow Squash Ratatouille 243 with Red Peppers and Fresh Herbs 242 with Stewed Tomatoes 231 Turnip Purée Ginger Butternut Squash and 246 Yogurt Dip Cucumber Feta 24 Salad Spicy Cucumber 284 Sauce Dilled Cucumber 125–126 Sauce Horseradish Mustard 125–126 Soup Chilled Basil 67 Zabaglione Berries and 335 Zucchini Barley with Mushrooms and 253 Corn and Sautéed 221 Couscous with and Scallion 266 with Red Pepper Sauce Ribbons 28 Salad Roasted Red Pepper and 288 and Snow Peas Sauté of Julienned 240 Soup Escarole 48 Stuffed Flounder Salmon- 149 –150 with Tomatoes and Raisins and Sautéed 239 Zuppa de Clams 160

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