The Diabetes Holiday Cookbook

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Delicious, healthy holiday dishes that everyone can enjoy The Diabetes Holiday Cookbook takes the worry out of holiday menu planning and food preparation for people with diabetes and those who love them. Bursting with flavorful recipes for every occasion, this month-by-month guide to healthy holiday cuisine features new and improved fat and sugar substitutes that were not available even a few years ago.

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The Diabetes Holiday Cookbook Year-Round Cooking for People with Diabetes Carolyn Leontos M.S. R.D. C.D.E. Debra Mitchell C.E.P.C. Kenneth Weicker C.E.C.

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John Wiley Sons Inc.

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Copyright © 2015 by Carolyn Leontos Debra Mitchell and Kenneth Weicker. All rights reserved Published by John Wiley Sons Inc. New York 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 scanning or otherwise except as permitted under Section 107 or 108 of the 1976 United States Copyright Act without either the prior written permission of the Publisher or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center 222 Rosewood Drive Danvers MA 01923 978 750-8400 fax 978 750-4744. Requests to the Publisher for permission should be addressed to the Permissions Department John Wiley Sons Inc. 605 Third Avenue NewYork NY 10158- 0012 212 850-6011 fax 212 850-6008 email: PERMREQWILEY.COM. This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering professional services. If professional advice or other expert assistance is required the services of a competent professional person should be sought. This title is also available in print as ISBN 0-471-02805-3. Some content that appears in the print version of this book may not be available in this electronic edition. For more information about Wiley products visit our web site at www.Wiley.com.

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iii Contents To Kill Diabetes Today Click Here FOREWORD BY MURIEL STEVENS ACKNOWLEDGMENTS vii INTRODUCTION 1 January 5 New Year’s Day 7 Chinese New Year 18 February 29 Valentine’s Day 31 March 41 St. Patrick’s Day 43 April 49 Easter 51 Passover 62 May 73 Cinco de Mayo 75 Mother’s Day 86 Memorial Day 95 June 105 Father’s Day 107 v

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July 117 Independence Day/Canada Day 119 August 129 Happy Birthday 131 Every day is someone’s birthday so we’ve chosen to feature this holiday in August which currently has no observed holidays. September 141 Labor Day 143 Rosh Hashanah 154 October 163 Columbus Day 165 Halloween 172

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v November 181 Thanksgiving 183 December 195 Hanukkah 197 Las Posadas 204 Christmas 214 Kwanzaa 225 INDEX 235 Foreword It may take a village to help raise a family but if that family includes a person with diabetes it takes just one special villager such as Carolyn Leontos to show them the way to a long healthy life. As a registered dietitian and a certified diabetes educator Carolyn Leontos has affected the lives of those with diabetes in the best way possible. Through her compassionate approach to problem-solving and her books and programs too many to count she leads them to the dining room and makes them happy to be there. We met many years ago and have worked together on many projects. Carolyn was a constant guest on my call-in radio show. As my nutrition and diabetes specialist she was always available to spread the word about a healthy way of life. Her reassuring answers to callers whose lives had changed when they or a family member was diagnosed with diabetes are still remembered. It wasn’t only those who had diabetes that she educated. Carolyn entered the kitchens of every hotel in Las Vegas to spread the word about the need for healthier eating. Like the Pied Piper Carolyn soon had the chefs following her lead. Two of them created the recipes for this important new book The Diabetes Holiday Cookbook.

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Certified Executive Chef Ken Weicker is the executive chef of the Suncoast Resort in Las Vegas Certified Executive Pastry Chef Debra Mitchell is the executive pastry chef at Treasure Island a Mirage/MGM Grand hotel. These talented chefs have created a collection of recipes and menus geared to holidays for every month of the year. The scope of the recipes and menus shows just how far healthy eating limits can be stretched even for people with diabetes. The only restriction vi F O R E W O R D now seems to be portion size Although this book was written for those with diabetes it could stand on its own as a delicious guide to a healthier way of eating for everyone where little is forbidden—not even potato kugel Passover chicken enchiladas Cinco de Mayo roast rib of beef Christmas or delicious desserts Muriel Stevens Food Editor Restaurant Critic and Consumer Advocate Las Vegas Sun Las Vegas Nevada

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vii Acknowledgments We want to thank: Art Leontos whose inspiration love and support were the basis for this project Fran and Ryan Weicker who researched typed and tasted innumerable recipes Jessica Tate who kindly tasted many recipes lacking her favorite ingredient sugar Jesus Castillo who also helped with research and Elizabeth Zack our editor for her insightful comments that kept us on track and made this book easier to read. Note:All recipes were analyzed using Nutritionist Five nutrition software for recipe analysis First Data Bank San Bruno California.

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Introduction The Diabetes Holiday Cookbook is written for everyone who is concerned about good health. It is for: • every person who has diabetes—to help him or her cope with special occasions while still taking good care of themselves and maintaining good glucose control • all the people who care about someone with diabetes • every mother who has been frustrated while trying to plan a birthday party for her child with diabetes • every spouse who wants to make a holiday special for a partner with diabetes • every family member and every friend who wants to include a loved one who has diabetes in celebrations. And in fact anyone who cares about delicious healthful eating can benefit from the information and recipes in this book There have been many advances in the treatment of diabetes in recent years. We now know much more about how to manage this disease: we know that you can adjust insulin dosages to “cover” extra carbohydrates thereby giving people with diabetes options to eat foods that were previously forbidden. That makes choosing foods for celebrations easier— but as is the case for everyone taking in more calories than you use will result in unwanted weight gain. This book takes you through the holidays month by month starting with New Year’s Day all the way to Christmas and Kwanzaa. For each you will find a little bit of history about each holiday as well as menus with 1 2 The Diabetes Holiday Cookbook

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tested recipes and suggestions for appropriate calorie-free ways to celebrate the day. Food is an important part of any celebration so each holiday in this book has its own festive menu complete with recipes. Some holiday menus are more elaborate and offer buffet-table selections. Others give you suggestions for the whole day—and you could even end up with leftovers too You may want to use the entire menu or select only one or two recipes to go with your favorites. Or you may want to mix and match to suit your own taste. The Roast Pork Loin we suggest for New Year’s for example may be just what you want for Easter. Or our Thanksgiving turkey might be your Christmas entrée. Keep in mind that the recipes are designed to be festive. Although added sugar and fat are kept to a minimum these foods are not meant to be eaten every day. You’ll find new and improved fat and sugar replacers offering many delicious options that were not possible even a few years ago. Some of these recipes also use alcohol as an ingredient but in every case we have given you an alternative if you do not wish to use alcohol in your food preparation. As food safety is always a concern be sure to use a meat thermometer to ensure that your entrées have reached a safe temperature. Gourmet chefs Kenneth Weicker and Debra Mitchell will also reveal ways to enhance flavor while adding few or no calories. Lemon or orange zest—the grated rind of the fruit—can intensify citrus flavor without increasing carbohydrate. You will learn what to do with overripe bananas even on a day when you don’t have time to bake Some things to keep in mind: Use cooking spray such as Pam to prepare your baking pans. And always remove visible fat from meat and meat juice or broth. Every time you discard a tablespoon of fat you are throwing away 120 calories Some recipes may have more sodium than you want to take in. Reduce the sodium by eliminating or cutting back on salt itself or on a salty ingredient. Capers for example are high in sodium and could be left out if sodium is a concern. Garlic is another “adjustable” ingredient. It is low in calories fat and sodium so you can add more or cut back as your taste dictates. Whatever else you do do not eat anything unless you really enjoy the taste. Our philosophy A calorie is a terrible thing to waste and you shouldn’t squander it on anything that isn’t high quality truly delicious and something you really enjoy. Numerous advances in the treatment of diabetes over recent years have given people many more choices in what they eat. Nevertheless it is important to remember that everyone with diabetes has individual needs and not every recipe in this book may be appropriate for everyone. In general however the recipes are tasty nutritious alternatives that may benefit anyone concerned about health and caloric intake. Still if you have a ques-

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I N T R O D U C T I O N 3 tion about any specific food check with your doctor or dietitian. Calorie carbohydrate fat and exchange information is included for each recipe so that you or your doctor or dietitian can make appropriate choices. Portion size is also an important issue. International travelers know that in the United States portions are larger than in other parts of the world. Generally speaking most people whether they have diabetes or not would be better off with smaller portions. So if calories are a concern think “international” when planning your parties. Think quality rather than quantity—and enjoy

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January To Kill Diabetes Today Click Here New Year’s Day Chinese New Year

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New Year’s Day To Kill Diabetes Today Click Here January 1 ew Year’s Day is one of the world’s oldest holidays originating from the time of the ancient Egyptians and Babylonians. Since the era of Julius Caesar it has been celebrated at the beginning of the year on January 1. January was named after the Roman god Janus who is depicted with two faces—one looking forward the other backward. Likewise as we celebrate the New Year we celebrate also the triumphs and successes of the past year and look forward to what the coming year will bring. Both New Year’s Eve and New Year’s Day are great times to have parties. It is a wonderful time of year to say good-bye to the old and welcome in the new with family and friends. The Tournament of Roses Parade is a long California tradition and television has extended its reach throughout the country. The Rose Bowl always an exciting college football game follows it. Together they make a great excuse for a party Pennsylvania is home to another famous parade: the Mummers Parade held in Philadelphia on New Year’s Day. This tradition dates from the 1700 s and has been officially sponsored by the city of Philadelphia since 1901. It is a celebration in which all the participants sport elaborate costumes the word “mummer” means a person who wears a disguise or mask for fun. Feasting on traditional New Year’s foods is an international practice. In the southern part of the United States black-eyed peas are eaten to ensure prosperity for the coming year. Some people eat leafy green vegetables such as cabbage a slang term for paper money to bring N

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financial luck. In Spain it is believed that eating twelve grapes brings good luck in 7

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8 The Diabetes Holiday Cookbook the next twelve months while in England a drink from the wassail bowl signifies a toast to good health. If you are entertaining plan your menu so that your guests have choices. If any of your guests have diabetes or some other reason to be concerned about what they eat make sure you serve a variety of foods and include some yummy low-calorie treats. Good Luck Black-Eyed “Peas” which are sometimes known as cowpeas are really beans. They are easy to recognize because of the dark dot on their cream-colored skin. They also are low in fat and a good source of carbohydrate fiber vitamins and minerals. With that résumé it is no surprise that they bring you good luck. But most important they taste great This is a great time of year for new beginnings—that’s why we have New Year’s resolutions. Many people resolve to do things that will improve their lives like exercising losing weight or saving money. Everyone knows that resolutions are much easier to make than to keep but try to make healthful eating the whole year long one of your goals. Using this book you can celebrate the holidays with special foods all year long and still keep that resolution

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New Year’s Day To Kill Diabetes Today Click Here Shrimp Cocktail Julienne Vegetable Consommé Roast Pork Loin with Mushroom Dressing Good Luck Black-Eyed “Peas” Chocolate “Bread” Pudding or Apple Crisp Shrimp Cocktail y i e l d : 4 servings 1 tablespoon Old Bay Seasoning or 16 large or jumbo raw shrimp any shellfish seasoning shell on H small onion thinly sliced Lettuce

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10 The Diabetes Holiday Cookbook 1 small carrot sliced 8 tablespoons Cocktail Sauce recipe 1 stalk celery chopped follows 1 lemon cut in half In a pot with 4 cups of cold water add the Old Bay onion carrot celery and lemon. Bring to a boil turn the heat down and simmer for 10 minutes. Add the shrimp and cook for 8 to 12 minutes depending on size counting from the time the water returns to a boil. The shrimp will be opaque and firm. Remove the shrimp and cover them with ice to cool quickly. Discard the cooking liquid and vegetables. When the shrimp are cool enough to touch peel off the shells. To devein cut along the middle of the 9 back from the head to the tail about J inch deep and pull out the dark vein. Rinse the deveined shrimp under cold water. Put a lettuce leaf on a plate or if you prefer chop lettuce and put it into a stemmed glass. Arrange four shrimp on plate or glass and drizzle 2 tablespoons Cocktail Sauce over shrimp. Serving size: G recipe Vegetable exchanges: 1 Very-lean-meat exchanges: 1 Calories: 60 Calories from fat: 6 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 43 milligrams Sodium: 423 milligrams Carbohydrate: 8 grams Dietary fiber: 1 gram Sugars: 4 grams Protein: 6 grams Cocktail Sauce y i e l d : 4 servings

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4 tablespoons ketchup 3 tablespoons chili sauce 1 teaspoon lemon juice 1 teaspoon prepared horseradish dry 1 teaspoon caper juice H teaspoon capers finely chopped Mix all the ingredients. Put the mixture in a clean sanitized jar cover and refrigerate until ready to use. It will keep 2 weeks refrigerated. Serving size: 2 tablespoons Vegetable exchanges: 1 Calories: 24 Calories from fat: 0 Total fat: 0 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 308 milligrams Carbohydrate: 6 grams Dietary fiber: 0 grams Sugars: 4 grams Protein: 0 grams For lower sodium omit capers and caper juice.

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12 The Diabetes Holiday Cookbook Julienne Vegetable Consommé To Kill Diabetes Today Click Here y i e l d : 4 servings 2 medium ripe tomatoes 1 quart Vegetable Stock recipe follows H carrot peeled H stalk celery H medium red pepper H medium green pepper 1 teaspoon chopped parsley Wash the tomatoes and slice each one into about six pieces. Bring the vegetable stock to a simmer add the tomatoes and continue to simmer for about 10 minutes. Strain the stock through a very fine strainer or coffee filter. Season to taste with salt and pepper. Fill a medium-size pot with 2 cups of water and set it on medium-high heat. While waiting for the water to come to a boil cut the carrot celery and peppers into fine julienne strips 1 inch long by J inch wide. Blanch the julienne long thin vegetables in boiling water for 1 minute and drain. Divide the vegetables into 4 equal sections and put each section into one of 4 soup bowls. Top with the stock and sprinkle with the chopped parsley. Serving size: 8 ounces Vegetable exchanges: 1 Calories: 34 Calories from fat: 9 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 850 milligrams Carbohydrate: 6 grams Dietary fiber: 1 gram Sugars: 3 grams Protein: 1 gram

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J A N U A R Y 13 Vegetable Stock Y i e l d : 1H quarts 4 stalks celery leaves removed 3 large carrots unpeeled 2 large yellow onions unpeeled H head garlic unpeeled 2 tablespoons parsley stems 1 tablespoon canola oil 2 teaspoons thyme 2 teaspoons marjoram 3 bay leaves 2 teaspoon black peppercorns crushed 2 teaspoons salt optional 1 cup dry white wine or water 6 cups cold water Wash all the vegetables and chop into H- inch pieces. Place a 2-gallon pot on medium heat and add the oil. When the oil is hot add all the vegetables carefully as the oil may spatter and lightly sauté over medium heat for 4 minutes stirring from time to time. Do not brown. Add all the spices and stir. Add the wine and simmer for 1 minute. Add the cold water and bring to a boil slowly over medium heat. Turn the heat down and lightly simmer for 60 minutes. Do not let the stock come to a rolling boil or it may become cloudy. Strain through a large strainer or colander lined with a coffee filter or cheesecloth to remove all particles. This stock should be clear with a slight golden hue and neutral flavor. You may use any vegetable in a stock. However be aware that if strongly flavored vegetables are used the stock will take on that flavor. Note: Freeze any remaining vegetable stock in small containers for use in other recipes.

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14 The Diabetes Holiday Cookbook Serving size: 8 ounces Vegetable exchanges: 1 Fat exchanges: H Calories: 39 Calories from fat: 21 Total fat: 2 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 790 15 † milligrams Carbohydrate: 3 grams Dietary fiber: 0 grams Sugars: 1 gram Protein: 0 grams Alcohol: 1 gram Roast Pork Loin with Mushroom Dressing To Kill Diabetes Today Click Here y i e l d : 6 servings 2 pounds boneless center-cut pork 1 teaspoon salt optional loin 2 teaspoons black pepper 2 cloves fresh garlic very finely 1 teaspoon rosemary chopped If you use water instead of wine the stock will have 32 calories per serving and 0 grams of alcohol. † Figure in parentheses does not include salt. Preheat the oven to 350°.

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J A N U A R Y 15 Trim off all exterior fat from the pork loin. Combine the chopped garlic with salt pepper and rosemary. Rub the pork loin with this mixture to season. Place the pork loin in a shallow pan add 1 cup of water cover with aluminum foil and place in the oven for about 40 minutes. Uncover. Increase the temperature to 400º and continue cooking until an internal temperature of 165º is reached on a meat thermometer inserted into the very center of the roast or approximately 30 minutes more. Remove from the oven let stand for 20 minutes then slice and serve. Serve sliced atop Mushroom Dressing with Good Luck Black-Eyed “Peas” recipes follow . Serving size: 3 ounces Lean meat exchanges: 3 Calories: 172 Calories from fat: 61 Total fat: 7 grams Saturated fat: 3 grams Cholesterol: 62 milligrams Sodium: 332 41 milligrams Protein: 32 grams Mushroom Dressing y i e l d : 6 servings 4 cups dry bread cubes use stale bread cut into H-inch cubes or purchased croutons 8 ounces mushrooms sliced 1 stalk celery finely chopped G cup finely chopped onion 1 tablespoon vegetable oil 1I cups Chicken Stock or Vegetable Stock see recipes pp. 21 and 11 G teaspoon salt optional Scant teaspoon black pepper G teaspoon dried thyme 1 clove garlic minced Cut the stale bread into Hinch cubes or use purchased croutons. Measure 4 cups and set aside. Sauté all the vegetables in a 2-quart nonstick pan with the vegetable oil over medium heat until softened. Add the stock

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16 The Diabetes Holiday Cookbook and bring to a boil. Add the seasonings. Turn off the heat add the bread cubes all at once and stir until well mixed. Turn the heat back on to mediumhigh and stirring constantly cook for about 3 minutes more. If the dress- Figure in parentheses does not include salt. ing is too dry you may add more stock if dressing is too moist for your taste cook a little longer to make it drier. Serving size: H cup Starch exchanges: 1 Fat exchanges: H Calories: 108 Calories from fat: 36 Total fat: 4 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 456 243 milligrams Carbohydrate: 14 grams Dietary fiber: 1 gram Sugars: 2 grams Protein: 5 grams Good Luck Black-Eyed “Peas” To Kill Diabetes Today Click Here y i e l d : 16 servings 1 pound black-eyed peas 1 bay leaf 4 ounces bacon diced 1 teaspoon salt

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J A N U A R Y 17 H medium onion finely chopped H teaspoon pepper 2 stalks celery finely chopped 2 tablespoons minced fresh parsley 2 cloves garlic peeled and chopped 1 green onion Rinse the peas put them in a large container cover with plenty of water and soak them in the refrigerator overnight. Heat the bacon in a large pot over medium-low heat. When the bacon is slightly brown add onion celery and garlic. Increase heat to medium high and sauté for two minutes. Add the bay leaf. Drain the peas and add them to the pot. Add water to a level about 2 inches above the peas. Bring to a boil reduce heat to simmer and cook for 1 to 1H hours or until the peas are tender. Stir often as the peas may stick. Remove and discard bay leaf. Take out about a third of the peas put into the blender and puree. Pour back into the remaining peas this will thicken Figure in parentheses does not include salt. the mixture. Add salt and pepper to taste. Mince the parsley and green onion and sprinkle on top just before serving. Serving size: I cup Starch exchanges: 1 Lean-meat exchanges: 1 Calories: 134 Calories from fat: 30 Total fat: 3 grams Saturated fat: 1 gram Cholesterol: 8 milligrams Sodium: 301 milligrams Carbohydrate: 18 grams Dietary fiber: 3 grams Sugars: 0 grams Protein: 9 grams

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18 The Diabetes Holiday Cookbook Chocolate “Bread” Pudding y i e l d : 1 8-by-12-inch cake Chocolate Chiffon Cake M cups cake flour H cup plus 2 tablespoons Splenda sugar substitute 1 teaspoon baking powder G teaspoon salt G cup cocoa powder 3 ounces boiling water G cup oil 3 egg yolks 1 teaspoon vanilla extract 5 egg whites H teaspoon cream of tartar G cup semisweet mini chocolate chips Preheat the oven to 325°. Sift together flour H cup Splenda baking powder and salt. Place in the bowl of an electric mixer fitted with the paddle attachment. Make a well in the center of the dry ingredients. Mix the cocoa and boiling water add to the well in the dry ingredients along with the oil egg yolks and vanilla and beat until smooth. In a separate bowl whip the egg whites and cream of tartar and 2 tablespoons of Splenda to make a meringue. Whip until the egg whites form a stiff peak. Take a third of the flour mixture and gently fold into the meringue. Then fold the meringue back into the flour mixture. Fold in the chocolate chips. Pour into an 8-by-8-inch pan lightly coated with cooking This recipe is not recommended for low-sodium diets.

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J A N U A R Y 19 spray. Bake for 20 to 25 minutes. Cake should be lightly browned and spring back to touch. Allow to cool 30 minutes then remove from pan. Bread Pudding 4 cups 2 milk 6 eggs I cup Splenda sugar substitute 6 ounces semisweet baking chocolate melted Chocolate Chiffon Cake cut into H- inch cubes. You can bake the cake the day before if you wish. Sugar-free chocolate sauce optional Preheat the oven to 300°. Place the milk in a heavy saucepan over medium heat and bring to a boil. Remove from the heat. In a medium-size bowl whisk together the eggs and Splenda. Slowly whisk the hot milk into the eggs. Whisk in the melted chocolate. Mix to combine completely. Place the cake cubes evenly in the 8-by-12-inch baking dish and pour the chocolate mixture over the cubes. Press the cubes down into the mixture to saturate them. Allow the pan to sit for 10 minutes occasionally pressing the cubes into the liquid. Cover the pan with foil and place it on a cookie sheet in the preheated oven. Then carefully fill the cookie sheet with water. Bake approximately 1 hour and 25 to 30 minutes or until a knife inserted into the middle of the pan comes out clean. Cool about 10 minutes before serving. Cut into squares and place them on warmed serving plates. Drizzle sugar-free chocolate sauce lightly over the pudding and around the plate optional. Or serve with a fresh fruit sauce.

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20 The Diabetes Holiday Cookbook Serving size: S of recipe Starch exchanges: 1 Fat exchanges: 2 Lean-meat exchanges: 1 Calories: 209 Calories from fat: 129 Total fat: 14 grams Saturated fat: 6 grams Cholesterol: 124 milligrams Sodium: 138 milligrams Carbohydrate: 16 grams Dietary fiber: 2 grams Sugars: 5 grams Protein: 8 grams Apple Crisp To Kill Diabetes Today Click Here y i e l d : An 8-by-8-inch baking dish 6 Granny Smith apples Juice of H a lemon H cup unsweetened apple juice 1 cup plus 2 tablespoons Splenda sugar substitute N cup raisins 1 cup low-fat sour cream Preheat the oven to 350°. 3 tablespoons flour 2 eggs 1 teaspoon cinnamon G teaspoon nutmeg H cup chopped walnuts N cup quick oats Peel the apples cut in quarters and remove cores. Slice into J- inch slices. Place the apples in a heavy saucepan with the lemon juice apple juice H cup Splenda and raisins. Place over medium heat and bring the

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J A N U A R Y 21 liquid to a boil stirring constantly. Cover and reduce heat to simmer for 8 to 10 minutes stirring occasionally. Cook the apples just until soft and remove them from the heat. Transfer to a large mixing bowl and allow to cool. Place the sour cream in a separate bowl. Sift together the flour and H cup Splenda and beat into the sour cream with a wire whisk. Whisk eggs in a small bowl then beat them into the sour cream mixture. Add H teaspoon of the cinnamon and the nutmeg and mix in. Fold the sour cream mixture into the apples and pour into a baking dish coated with cooking spray. Spread out evenly. In a separate bowl mix together the walnuts oats 2 tablespoons Splenda and the remaining cinnamon. Sprinkle over the top of the apples. Place the baking dish on a cookie sheet in the oven and bake for 25 to 30 minutes until set. Remove from the oven and cool slightly for about 20 minutes before serving. Serving size: R of recipe Starch exchanges: 1 Fruit exchanges: H Fat exchanges: 1 Calories: 161 Calories from fat: 57 Total fat: 6 grams Saturated fat: 2 grams Cholesterol: 43 milligrams Sodium: 22 milligrams Carbohydrate: 24 grams Dietary fiber: 3 grams Sugars: 13 grams Protein: 4 grams

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Chinese New Year To Kill Diabetes Today Click Here Celebrated on the first day of the first moon this holiday usually occurs around the middle of January the actual date varies from year to year. hroughout the ages different countries have followed different calendars. For centuries the country of China followed a lunar calendar. It wasn’t until early in the twentieth century that China adopted the Gregorian calendar the one used by almost every other country in the world. The official name of the lunar calendar’s New Year is Spring Festival but its popular name is Chinese New Year. The New Year is greeted with an all-night celebration centered on the family. Families engage in such activities as board games and cards. Every light in the house is kept on all night long. Fireworks light the sky at midnight filling the night with noise intended to scare off the evil spirits of the old year. Early the next morning children receive gifts of money wrapped in red and gold paper. T

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J A N U A R Y 23 Families greet relatives neighbors and friends in the spirit of reconciliation. The air is permeated with warmth and friendliness and old grudges are easily shed during this time. The celebration usually goes on for five days but Chinese New Year is not over until the Festival of Lanterns takes place fifteen days later at the time of the first full moon of the New Year. The New Year is said to be the year of a certain animal. Ancient tradition says that the Buddha promised gifts to all the animals that would pay him homage. Twelve animals came to honor Buddha so each of these animals has a year in the Chinese zodiac named after it. These twelve ani- 18 mals are the Rat Ox Tiger Hare Dragon Snake Horse Sheep Monkey Rooster Dog and Boar. The signs repeat every twelve years and people born in a particular year are said to inherit the characteristics of the animal of the year of their birth. Individuals born in the Year of the Rat are ambitious and sincere. Those born in the Year of the Ox are bright cheery and natural leaders. The Tiger is courageous and sensitive while the Hare is talented and loving. The Dragon is strong and passionate and the Snake is wise and strongwilled. Babies born in the Year of the Horse will be attractive and popular while those born in the Year of the Sheep can claim tasteful and stylish qualities. The Monkey is persuasive and smart the Rooster is wise and has a pioneering spirit the Dog is generous and loyal and the Boar is gallant and noble. Even if you are not Chinese you can celebrate this holiday by serving a traditional Chinese meal complete with chopsticks. It is a great way to teach your children about this culture. Besides conveying an air of authenticity chopsticks help with portion control. Unless you’re very adept at using them it’s hard to overeat

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Chinese New Year To Kill Diabetes Today Click Here Chicken Daikon Soup Potstickers Asian Chicken Salad Gingered Sea Bass Chinese Greens and Lo Mein Noodle Stir-Fry Jasmine Rice Pudding Note: Many Chinese foods are high in sodium. If you or your guests need to restrict your sodium intake some of these recipes may not be appropriate.

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J A N U A R Y 25 Chicken Daikon Soup To Kill Diabetes Today Click Here y i e l d : 4 servings 4 cups Chicken Stock recipe follows 3 tablespoons rice long-grain glutinous 1 cup daikon a Chinese radish 2 teaspoons ginger peeled and finely grated 4 ounces chicken breast G cup carrot 1 tablespoon cilantro chopped In a 2-quart pot bring the stock to a boil with the rice. Cut the daikon into julienne long thin strips and add to the stock. Add the grated ginger. Turn down the heat and let the broth simmer for 10 minutes. Dice the chicken breast into about H-inch cubes cut the carrot into julienne strips If daikon is not available substitute H cup regular radishes. 20 and add to the simmering broth. Continue to simmer for 15 minutes more. Add the chopped cilantro and turn off the heat. Check for seasoning and add salt or white pepper to taste. Divide into 4 bowls.

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Serving size: G recipe Vegetable exchanges: 2 Very-lean-meat exchanges: 1 Calories: 86 Calories from fat: 17 Total fat: 2 grams Saturated fat: 0 grams Cholesterol: 12 milligrams Sodium: 942 milligrams Carbohydrate: 10 grams Dietary fiber: 1 gram Sugars: 1 gram Protein: 7 grams Chicken Stock y i e l d : 1H quarts 3 pounds chicken backs and necks 2 teaspoons thyme 2 gallons cold water 2 teaspoons marjoram 2 medium onions 2 bay leaves 2 celery stalks 2 teaspoons black peppercorns 2 carrots crushed 2 medium tomatoes 2 teaspoons salt optional 1 bunch parsley stems Rinse the chicken backs and necks. Wash all the vegetables and chop roughly into about H-inch pieces. Fill a large pot with the water add the chicken backs and necks and bring to a boil. Turn the heat down to a slow simmer for 30 minutes. Skim off and discard any impurities that float to the surface. Add all of the vegetables and all of the spices and continue to simmer for 1 hour. Do not let the stock come to a rolling boil or it may become cloudy. Strain through a fine strainer cheesecloth or coffee filter to remove all particles. Discard the bones and the vegetables.

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J A N U A R Y 27 This recipe is not recommended for low-sodium diets.

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28 The Diabetes Holiday Cookbook This stock should be clear with a slight golden hue. Adjust the seasoning if desired. Note: Freeze any remaining stock in small containers for use in other recipes. Serving size: 5N ounces Free food Calories: 20 Calories from fat: 12 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 516 129 milligrams Carbohydrate: 1 gram Dietary fiber: 0 grams Sugars: 0 grams Protein: 1 gram Potstickers To Kill Diabetes Today Click Here y i e l d : Approximately 20 dumplings 10 servings G cup finely chopped green cabbage 4 ounces lean pork chopped into very small pieces or coarsely ground 1 tablespoon low-sodium soy sauce 1 teaspoon sugar 1 teaspoon sesame oil O cup Potsticker Dipping Sauce recipe follows 20 round gyoza wonton wrappers or skins † leftover wrappers can be frozen if wrapped tightly and

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J A N U A R Y 29 1 teaspoon oyster sauce † used later Scant tablespoon canola oil 1 whole green onion chopped 1 teaspoon peeled and finely grated fresh ginger Blanch the cabbage for 1 minute in boiling water and drain in a strainer. While the cabbage is draining put the pork in a bowl with the other ingredients except for the dipping sauce and wrappers and mix well. Squeeze the cabbage dry and add to the pork mixture. Place a scant tablespoon of the mixture in the center of a wrapper. Wet the edges of the Figure in parentheses does not include salt. † Available wherever Chinese foods are sold. wrapper with water and fold in half. Starting at one end pinch the curved edge together making 4 or 5 pleats. Cover with a damp cloth while making the remaining potstickers. Heat a wide nonstick fry pan on medium-high heat and add a scant tablespoon of oil. Put the potstickers in pleated edge up not touching one another. Cook for about 2 to 3 minutes or until the bottoms are golden brown. Drain the excess oil turn the heat down to medium low and add N cup of water. Cover and steam for about 5 minutes or until all the liquid has evaporated. If you have more potstickers to cook and steam keep the steamed ones warm in a 200º oven while repeating the process. Serve 2 potstickers with about 1 tablespoon of dipping sauce as an appetizer.

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30 The Diabetes Holiday Cookbook Note: Potstickers can be made in advance. After pleating the potstickers place them in the freezer flat on a tray not touching. When frozen they can be transferred to airtight bags. The day before you are ready to cook take them out of the freezer and place them flat on a tray. Cover and defrost in the refrigerator overnight. Cook as described above. Serving size: 2 potstickers Starch exchanges: 1 Fat exchanges: 1 Calories: 123 Calories from fat: 51 Total fat: 6 grams Saturated fat: 1 gram Cholesterol: 9 milligrams Sodium: 615 milligrams Carbohydrate: 11 grams Dietary fiber: 0 grams Sugars: 1 gram Protein: 5 grams Potsticker Dipping Sauce y i e l d : Approximately 2 cups 1 cup low-sodium soy sauce H cup water N cup rice wine vinegar 1 teaspoon peeled and finely minced fresh ginger 1 green onion finely sliced 2 packages Sweet’N Low This recipe is not recommended for low-sodium diets.

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J A N U A R Y 31 Bring all the ingredients to a boil except for the green onion. Turn off the heat and allow the mixture to cool down. Add the slices of green onion. Serve cold with potstickers. Serving size: 1 tablespoon Free food Calories: 8 Calories from fat: 0 Total fat: 0 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 400 milligrams Carbohydrate: 1 gram Dietary fiber: 0 grams Sugars: 0 grams Protein: 1 gram Asian Chicken Salad To Kill Diabetes Today Click Here y i e l d : 6 servings Chicken 2 tablespoons low-sodium soy sauce 8 ounces skinless and boneless 1 packet Sweet’N Low chicken breasts 2 tablespoons water

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32 The Diabetes Holiday Cookbook In a small bowl mix the soy sauce Sweet’N Low and water. Pour this over the chicken cover tightly refrigerate and marinate for 24 hours. Remove the chicken from the marinade and broil until the internal temperature reaches 165° in the thickest part or approximately 5 to 6 minutes per side. Let cool. Cut each breast in half and then cut into thin slices to make strips G inch thick and 2 inches long. This recipe is not recommended for low-sodium diets. Dressing y i e l d : 3 ounces 4 teaspoons Hoisin sauce G teaspoon ground ginger 1 teaspoon Dijon mustard 4 teaspoons chili sauce 1 teaspoon peanut butter 4 teaspoons rice vinegar 1 teaspoon sesame oil 5 teaspoons canola oil In a bowl blend all the ingredients except for the oils. Add the oils slowly while whisking to fully incorporate them. Salad

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J A N U A R Y 33 1 teaspoon chopped cilantro 1 tablespoon thinly sliced green onions 1 tablespoon grated carrot 1 cup chopped romaine lettuce 1 cup chopped iceberg lettuce H cup thinly sliced red cabbage 1 cup napa cabbage sliced in thin strips 8 ounces cooked chicken breast already prepared Dressing 3 ounces already prepared To prepare the salad for serving mix the salad ingredients with the chicken and toss well with the dressing. Serve in 6 chilled bowls or 1 large bowl if you are having a buffet-style meal. Serving size: P of recipe Very-lean-meat exchanges: 1 Vegetable exchanges: 1 Fat exchanges: 1 Calories: 107 Calories from fat: 52 Total fat: 6 grams Saturated fat: 1 gram Cholesterol: 24 milligrams Sodium: 170 milligrams Carbohydrate: 4 grams Dietary fiber: 1 gram Sugars: 1 gram Protein: 9 grams Available wherever Chinese foods are sold.

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34 The Diabetes Holiday Cookbook Gingered 1 whole sea bass about 1H–2 pounds cleaned and scaled H small red pepper sliced into thin strips 4 tablespoons thinly sliced green onions Sea Bass y i e l d : 4 servings 2 tablespoons peeled and grated ginger 1 small jalapeño pepper thinly sliced 1 tablespoon chopped cilantro 1 tablespoon soy sauce 1 teaspoon sesame oil optional Wash the fish under cold water and pat it dry with paper towels. With a sharp knife make 4 or 5 deep diagonal cuts about 1 inch apart down to the bone on both sides. Lay the fish on a heatproof platter about H inch smaller than your steamer. If you do not have a steamer use a pan with a rack. Top the fish with all the vegetables reserving half of the green onion. Place the platter in the steamer and steam covered over boiling water for about 12 to 15 minutes or until the fish is opaque or flaky at the thickest part. Transfer the fish to a serving platter. Sprinkle it with the soy sauce 1 teaspoon sesame oil optional and the reserved green onion. Serving size: G recipe Very-lean-meat exchanges: 4 Calories: 158 Calories from fat: 27 Total fat: 3 grams Saturated fat: 1 gram Cholesterol: 61 milligrams Sodium: 350 milligrams Carbohydrate: 3 grams Dietary fiber: 1 gram Sugars: 1 gram Protein: 28 grams This recipe is not recommended for low-sodium diets.

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J A N U A R Y 35 Chinese Greens and Lo Mein Noodle Stir-Fry To Kill Diabetes Today Click Here y i e l d : 8 servings 8 ounces lo mein noodles 1 clove garlic minced 1 medium onion sliced 2 medium carrots thinly sliced bias cut 2 stalks celery thinly sliced bias cut G cup daikon or J cup radish julienne cut long thin strips 1 medium Portabella mushroom discard stem thinly sliced H head napa cabbage shredded 2 tablespoons low-sodium soy sauce 1 cup bean sprouts 2 tablespoons cornstarch mixed with 2 tablespoons cold water 2 green onions chopped 1 tablespoon canola oil Cook the noodles according to the package directions then rinse them under cold running water and drain. Blanch the garlic onion carrots celery and daikon in 2 inches of boiling water until about I cooked or for about 2 minutes after the water returns to a boil. Heat the oil over high heat in a large wok or frying pan. Add the blanched vegetables with the Portabella mushroom and stir for 1 minute. Turn heat to medium-high add the cabbage and continue to cook covered for 3 minutes. Add the soy sauce and bean sprouts and cook covered for 1 minute over high heat. Move vegetables to the outer edge of the wok or pan. Thicken the liquid with the cornstarch/water mixture and stir. Add the drained noodles to the vegetables. Stir well over high heat for 1 minute. Divide onto 4 plates and top with green onion.

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36 The Diabetes Holiday Cookbook The noodles can be cooked in advance. Serving size: J recipe Starch exchanges: 2 Calories: 149 Calories from fat: 17 Total fat: 2 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 173 milligrams Carbohydrate: 32 grams Dietary fiber: 2 grams Sugars: 3 grams Protein: 2 grams Available wherever Chinese foods are sold. Jasmine Rice Pudding To Kill Diabetes Today Click Here y i e l d : 6 servings 3 cups water H teaspoon vanilla extract H cup jasmine rice N cup golden raisins 1 cup 2 milk G teaspoon cinnamon H cup Splenda sugar substitute 6 mint leaves Pour the water into a large saucepan and bring it to a boil. Add the rice return to a boil and then reduce the heat to simmer. Cook the rice approximately 12 to 15 minutes until it is soft. The liquid will be reduced by half. Add the milk Splenda and vanilla. Simmer stirring occasionally for about 20 minutes until the mixture is creamy. Stir in the raisins and cinnamon then turn off the heat and let cool. Pour into serving dishes and chill. Immediately before serving garnish each portion with a mint leaf. Serving size: H cup Starch exchanges: 1H Calories: 114 Calories from fat: 7 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 3 milligrams Carbohydrate: 24 grams Dietary fiber: 1 gram Sugars: 8 grams

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J A N U A R Y 37 Sodium: 28 milligrams Protein: 3 grams Jasmine rice is a long-grain aromatic rice with a subtle perfume. It is ideal for rice pudding as it is moist and tender not fluffy when cooked.

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February Valentine’s Day

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Valentine’s Day February 14 To Kill Diabetes Today Click Here alentine’s Day is an international holiday celebrated in France England Canada and the United States. Legend tells us that it is named for the patron saint of lovers—a Roman priest St. Valentine whom the Romans martyred on February 14 271 because he would not renounce his Christian faith. Two versions of the origin of this holiday exist according to folklore accounts. One is that St. Valentine wrote messages of love hope and cheer to his family and friends while imprisoned sending these messages via carrier pigeon. Another version is that he wrote a note just before he was executed to the V

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daughter of the jailer who had befriended him—and signed it “Your Valentine.” Over the years lots of traditions have blossomed in observance of Valentine’s Day. Greeting cards originated in England toward the end of the nineteenth century featuring a heart or a cupid they were decorated with satin lace and ribbons. Birds now are often featured on valentine cards because they mate for life and thus are a symbol of true lifelong love. Plus legend has it that birds have always been messengers and that they delivered the very first valentines. Frequently greeting cards were sent anonymously and signed simply “Your Valentine.” While candy especially chocolate candy is a common gift for Valentine’s Day in the twenty-first century it is not a part of the origins of this holiday. So if you wish you can be very authentic and plan your celebration without it. If you are planning a party for children and one of those children happens to have diabetes you may wish to focus on some craft activities. Gather supplies like red construction paper or leftover red Christmas wrapping paper and ribbon lace glitter and glue and let the children 31

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42 The Diabetes Holiday Cookbook make a valentine card for a special person in their life. Read or ask another adult to read the children a story on the history of Valentine’s Day as one of the party activities. They will learn the true meaning of the day and you will have a few minutes of quiet in the midst of chaos. If the party is for yourself and an admirer go all out on decor Set the table with your most elegant linens china and crystal. If you do not have elegant tableware choose pretty and affordable disposables from your local card or party shop. Buy an inexpensive piece of red fabric or plastic to cover your table and then cover it with a white or ivory-colored lace tablecloth. This attractive tablecloth can be used not only for Valentine’s Day but for any celebration with red in the color scheme Note: Don’t forget fresh flowers and candles which can make even the most mundane meal elegant

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Valentine’s Day Potato and Caviar Hors d’Oeuvres Valentine Salad with Raspberry Vinaigrette Veal Scalloppini Marsala Wild Rice Broccoli Parmesan Strawberry-Chocolate Cream Delight or Sorbet with Berry Coulis Potato and Caviar Hors d’Oeuvres To Kill Diabetes Today Click Here y i e l d : 2 servings

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44 The Diabetes Holiday Cookbook 4 very small egg-shaped white or red H teaspoon finely chopped onion or skin potatoes finely chopped chives 2 teaspoons sour cream H ounce sevruga caviar In a small pot with about 2 cups of water simmer the potatoes gently for 30 minutes. Place them in the refrigerator to cool in the water they were cooked in. This step can be done the day before. When potatoes are cold after about an hour cut a small piece off one end of each so the potato will stand up. Cut off the top third of the potato at a 45-degree angle and discard. Using a teaspoon scoop out a small cavity about I inch deep from the center of the potato. Into each cavity place H teaspoon of sour 33 cream and J teaspoon of the onions or chives and top with a fourth of the caviar. Do this for each potato. Refrigerate until ready to serve. Serving size: H recipe Starch exchanges: 1 Calories: 85 Calories from fat: 19 Total fat: 2 grams Saturated fat: 1 gram Cholesterol: 43 milligrams Sodium: 112 milligrams Carbohydrate: 14 grams Dietary fiber: 1 gram Sugars: 1 gram Protein: 3 grams Valentine Salad with Raspberry Vinaigrette

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y i e l d : 2 servings 4 slices sourdough bread 1 recipe Raspberry Vinaigrette 1 rounded teaspoon very soft butter recipe follows or margarine optional 8 fresh raspberries if available or 2 cups assorted baby field greens defrosted frozen raspberries Cut out 4 heart-shaped croutons from the bread utilize the remaining bread for crumbs or another use. Very lightly butter each crouton butter or margarine is optional and toast in a hot oven until lightly brown. Toss the greens with the Raspberry Vinaigrette and place them on chilled salad plates. Place the raspberries evenly around the plates. Top with the heart-shaped croutons. Serving size: H recipe Starch exchanges: 1 Fat exchanges: 1 Calories: 127 Calories from fat: 36 Total fat: 4 grams Saturated fat: 2 grams Cholesterol: 7 milligrams Sodium: 194 milligrams Carbohydrate: 18 grams Dietary fiber: 2 grams Sugars: 3 grams Protein: 4 grams

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46 The Diabetes Holiday Cookbook Salad with unbuttered croutons Serving size: H recipe Starch exchanges: 1 Calories: 100 Calories from fat: 8 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 1 milligram Sodium: 174 milligrams Carbohydrate: 18 grams Dietary fiber: 2 grams Sugars: 3 grams Protein: 4 grams Salad with no croutons Serving size: H recipe Vegetable exchanges: 1 Calories: 32 Calories from fat: 2 Total fat: 0 grams Saturated fat: 0 grams Cholesterol: 1 milligram Sodium: 22 milligrams Carbohydrate: 5 grams Dietary fiber: 2 grams Sugars: 3 grams Protein: 2 grams Raspberry Vinaigrette y i e l d : 2 servings 2 tablespoons plain nonfat yogurt 2 teaspoons white wine vinegar or champagne vinegar H teaspoon Splenda sugar substitute G cup defrosted raspberries or fresh if available In a small dish blend all ingredients well mashing the raspberries. Push through a fine sieve to remove all the seeds. Cover and refrigerate until ready to serve. This is best if made the day before.

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F E B R U A R Y 47 Serving size: H recipe Free food Calories: 19 Calories from fat: 0 Total fat: 0 grams Saturated fat: 0 grams Cholesterol: 1 milligram Sodium: 12 milligrams Carbohydrate: 3 grams Dietary fiber: 0 grams Sugars: 2 grams Protein: 1 gram Veal Scalloppini Marsala To Kill Diabetes Today Click Here y i e l d : 2 servings 4 3-ounce slices of veal pounded to S inch thick ask the butcher to cut the veal slices from the leg or if possible the loin and ask to have them flattened to S inch thick 1 tablespoon olive oil 1 tablespoon finely diced onion 6 ounces mushrooms washed and sliced H cup marsala wine or water 1 teaspoon chopped fresh parsley Dust the veal lightly with flour. Heat a 10- or 12-inch sauté pan on high add the olive oil and quickly sauté the veal slices about 1 minute on each side or until lightly browned. Transfer to a warm platter. Turn the heat down to medium. Add the onion and mushrooms and sauté for 5 minutes. Add the marsala wine and bring to a boil stirring the bottom of the pan to loosen any browned particles. Once the wine comes to a boil 85 to 90 percent of the alcohol will be burned off leaving only the flavor. After 1 minute of boiling return the veal to the pan along with any juices from the platter. Turn off the heat. Take the veal out of pan and place it on

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48 The Diabetes Holiday Cookbook plates. Add the parsley to the pan stir and spoon the mushroom marsala sauce over the veal. Serving size: H recipe Very-lean-meat exchanges: 5 Fat exchanges: 2 Calories: 274 † Calories from fat: 100 Total fat: 11 grams Saturated fat: 2 grams Cholesterol: 132 milligrams Sodium: 92 milligrams Carbohydrate: 3 grams Dietary fiber: 1 gram Sugars: 2 grams Protein: 39 grams Alcohol: 1 gram † If you prefer this recipe easily adapts to chicken. Use skinless boneless breasts flattened thin instead of the veal. The chicken will take just a little longer to cook about 2 to 3 minutes longer each side. † If you substitute water for marsala wine you will save 1 gram of alcohol and 7 calories per serving. However the flavor will not be as rich. Wild Rice y i e l d : 2 servings 1 teaspoon olive oil 1 tablespoon minced onion 1 clove garlic minced H small red bell pepper chopped fine 1 cup Chicken Stock see recipe p. 21 J cup pecans chopped small 1 tablespoon finely chopped fresh parsley G cup wild rice In a 1-quart pot on medium heat add the olive oil onion garlic red bell pepper and rice. Sauté for 2 minutes. Add the chicken stock and the pecans. Cover bring to a boil and then turn down the heat to a slow simmer for 50 minutes. Add chopped parsley and serve.

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F E B R U A R Y 49 Serving size: H recipe about H cup Starch exchanges: 1 Fat exchanges: 1H Calories: 165 Calories from fat: 75 Total fat: 8 grams Saturated fat: 1 gram Cholesterol: 1 milligram Sodium: 371 milligrams Carbohydrate: 20 grams Dietary fiber: 3 grams Sugars: 1 gram Protein: 5 grams Broccoli Parmesan To Kill Diabetes Today Click Here y i e l d : 2 servings 8 ounces fresh broccoli 1 tablespoon Parmesan cheese Cut the head of the broccoli off the stem just at the point where the head will stay in one piece. Cut the stem to a 3-inch length and discard the thick portion of the remaining stem. Cut the remaining stem into 4 pieces This recipe is not recommended for low-sodium diets. You can substitute low-sodium chicken stock to reduce the sodium. lengthwise. Cut the head in half. Add water to a level in a pot just below bottom of a steamer basket and bring to a boil. Add the broccoli stems and

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50 The Diabetes Holiday Cookbook cook for 4 minutes covered. Add the broccoli heads. Cover and continue to steam for another 4 minutes or until tender. Sprinkle with the Parmesan cheese just prior to serving. Serving size: 4 ounces Vegetable exchanges: 1 Calories: 43 Calories from fat: 10 Total fat: 1 gram Saturated fat: 1 gram Cholesterol: 2 milligrams Sodium: 77 milligrams Carbohydrate: 6 grams Dietary fiber: 3 grams Sugars: 2 grams Protein: 4 grams Strawberry-Chocolate Cream Delight To Kill Diabetes Today Click Here y i e l d : 2 servings H cup Cool Whip Lite whipped 6 strawberries with stems if postopping sible I teaspoon cocoa powder 1 small banana Whisk together the topping with the cocoa powder until completely combined. If the cocoa powder is lumpy sift it first. Wash the

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F E B R U A R Y 51 strawberries and dry leaving the stems on if you like. Peel the banana and slice it in half lengthwise and then cut each half in 3 pieces. To serve place the chocolate cream in the center of a dessert plate and arrange the fruit around it. Note: You can also serve the dessert with pineapple spears melon cubes or even fresh orange segments. Use any fruit that could be picked up as finger food and dipped in cream to eat. Serving size: H recipe Fruit exchanges: 1 Fat exchanges: 1 Calories: 113 Calories from fat: 25 Total fat: 3 grams Saturated fat: 2 grams Cholesterol: 0 milligrams Sodium: 3 milligrams Carbohydrate: 21 grams Dietary fiber: 2 grams Sugars: 13 grams Protein: 1 gram Sorbet with Berry Coulis To Kill Diabetes Today Click Here y i e l d : 2 servings H cup individually quick frozen 1 cup fresh or individually quick raspberries frozen mixed berries 2 tablespoons fresh orange juice 1 cup fruit sorbet any flavor H teaspoon Equal 1H packets

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52 The Diabetes Holiday Cookbook If you are using frozen berries first lay them out in a single layer on a plate to thaw. Put the raspberries and orange juice in a heavy saucepan over low heat. Cook slowly stirring occasionally approximately 5 minutes or until the raspberries fall apart. Squeeze through a fine strainer to extract all the juice. Discard the seeds. Stir the Equal into the juice. Fold in the mixed berries. Serve over the fruit sorbet. Serving size: H recipe Fruit exchanges: 3 Calories: 172 Calories from fat: 0 Total fat: 0 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 5 milligrams Carbohydrate: 41 grams Dietary fiber: 3 grams Sugars: 34 grams Protein: 1 gram

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March St. Patrick’s Day To Kill Diabetes Today Click Here

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St. Patrick’s Day March 17 t. Patrick’s Day is held in celebration of a man who lived and died sixteen centuries ago. St. Patrick was born in England in about A.D. 389. When he was sixteen years old he was abducted by pirates and sold into slavery in Ireland. He escaped six years later and went to study at a European monastery. He became a priest and then a bishop after which he returned to Ireland where he brought Christianity and literacy to the people. He started many churches and schools whose traditions live on to this very day. Now he is known as the patron saint of literacy. A great teacher St. Patrick used common everyday things to explain complex concepts. He used the shamrock today a symbol of Irish heritage to represent the trinity of God the Father the Son and the Holy Spirit. The shamrock is a type of clover that grows abundantly in Ireland and contributes to the beautiful green color of the landscape. Thus Ireland holds the nickname “The Emerald Isle.” S

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In Ireland St. Patrick’s Day traditionally is a solemn celebration honoring the anniversary of the death of this great saint. In the United States and other countries where Irish immigrants have settled it takes on a more festive tone. Parades the wearin’ of the green and parties are the order of the day. Many people immigrated to the United States when the potato famine hit Ireland and legend now has it that there are more people of Irish descent in this country than there are in Ireland. This is not all that surprising however when you think about the fact that over half the people who fought in the Revolutionary War had Irish ancestors. In this century it seems that everyone with a drop of Irish blood celebrates on March 17. So if you are planning a party and including guests who have diabetes or other 43

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58 The Diabetes Holiday Cookbook health concerns do not omit traditional Irish favorites. This Split Pea Soup is an appropriate starter because of its color. But it is a hearty soup and for some may just make the whole meal. Corned beef cabbage and boiled potatoes are found on restaurant menus for this holiday everywhere but the recipes here will help you make lower-fat versions of these favorites. Irish Soda Bread is another traditional food you may want to try.

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St. Patrick’s Day Split Pea Soup New World Corned Beef and Cabbage Irish Soda Bread Mint Parfaits Split Pea Soup To Kill Diabetes Today Click Here y i e l d : 8 servings 1 ham hock smoked about 8 ounces 1 16-ounce package dried split peas 2 medium 1 cup carrots diced small 1 medium 1 cup onion diced small 1 clove garlic finely minced 1 bay leaf G teaspoon white pepper 1 cup peeled and grated potatoes 8 cups water Place all ingredients in a 4-quart pot or Dutch oven and bring to a boil over high heat. Reduce heat to low cover and simmer slowly for 2 hours. Remove the ham hock discarding skin bone and gristle. Cut the meat into

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60 The Diabetes Holiday Cookbook small cubes and add back into the soup. If you like the soup to be smooth carefully pour it into a blender to only half full and puree for a few seconds. Repeat until all the soup has been pureed. Put the soup back on the stove and heat while stirring until it comes back to a boil. Serves 12 5N- ounce portions as a starter or 6 as a meal on a cold winter night. Serving size: 5N ounces Starch exchanges: 2 Calories: 160 Calories from fat: 10 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 2 milligrams Sodium: 73 milligrams Carbohydrate: 28 grams Dietary fiber: 10 grams Sugars: 4 grams Protein: 11 grams 45 New World Corned Beef and Cabbage To Kill Diabetes Today Click Here y i e l d : 6 servings 1 corned beef brisket first cut or flat 6 small red-skinned potatoes washed cut 1 small head savoy cabbage 1 medium onion cut in half then 2 medium carrots

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sliced G inch sliced G inch thick thick 2 cloves garlic cut in half and smashed Fill a very large pot halfway with water. Bring the water to a boil. Rinse the corned beef in cold water so that all pickling spice is removed and add it to the pot. Add the onion and garlic and cover. Turn the heat down and simmer for 1I hours. Add the potatoes and continue to cook for 30 minutes. Cut the cabbage into wedges leaving the core intact and add them to the pot with the carrots. Cover and simmer an additional 15 minutes. Carefully lift out the cabbage wedges with a perforated spoon or scoop and let them drain. Pull out the meat and let it rest for 5 minutes on a cutting board. Portion out the potatoes onions carrots and cabbage. Slice the corned beef against the grain in thin slices and serve with the vegetables. Note: You will have corned beef left over for another meal. Leftover corned beef can be stored covered in its cooking water in the refrigerator. Serving size: 3 ounces of corned beef P of the vegetables Starch exchanges: 1 Vegetable exchanges: 2 Lean-meat exchanges: 3 Calories: 293 Calories from fat: 84 Total fat: 9 grams Saturated fat: 3 grams Cholesterol: 83 milligrams Sodium: 1045 milligrams Carbohydrate: 31 grams Dietary fiber: 8 grams Sugars: 7 grams Protein: 22 grams This recipe is not recommended for low-sodium diets.

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M A R C H 47 Irish Soda Bread To Kill Diabetes Today Click Here y i e l d : 16 servings 2 cups all-purpose flour 2 teaspoons caraway seeds 1 teaspoon baking soda H cup golden raisins H teaspoon salt 6H ounces buttermilk 2 tablespoons butter chopped Preheat the oven to 375°. Sift together the flour baking soda and salt. Place in the bowl of a mixer fitted with the paddle attachment. Add the chopped butter cut it in until the mixture resembles coarse cornmeal. Add the caraway seeds raisins and buttermilk. Mix only to combine. Turn out the dough onto a lightly floured surface. Knead it just enough to shape into a circle and press evenly into a greased 9-inch round cake pan. Cut a cross on top about 1 inch deep. Bake for approximately 25 minutes until the top of the bread is lightly browned. The loaf will sound hollow when tapped.

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Serving size: S of loaf Starch exchanges: 1 Calories: 92 Calories from fat: 16 Total fat: 2 grams Saturated fat: 1 gram Cholesterol: 5 milligrams Sodium: 169 milligrams Carbohydrate: 17 grams Dietary fiber: 1 gram Sugars: 4 grams Protein: 2 grams Mint Parfait y i e l d : 6 servings H cup egg substitute 4 teaspoons Equal 13 packets 3 tablespoons green crème de menthe optional G teaspoon mint extract 1H tablespoons crushed Oreo cookie crumbs cookie part only no filling 6 mint leaves for garnish if available 2H cups Cool Whip Lite whipped topping Place the egg substitute and Equal into the bowl of an electric mixer fitted with the whip attachment and whip up until light and fluffy. Add crème de menthe and mint extract and mix in. By hand fold in 2 cups of the whipped topping along with the Oreo crumbs. Spoon mixture into parfait glasses or other appropriate glasses that can go into the freezer freeze for at least 6 hours before serving. To serve top each glass with a dollop of the remaining whipped topping and a mint leaf. Serving size: 1 parfait Starch exchanges: 1 Fat exchanges: 1 Calories: 134 Calories from fat: 40 Total fat: 4 grams Saturated fat: 4 grams Cholesterol: 0 milligrams Sodium: 55 milligrams Dietary fiber: 0 grams Sugars: 7 grams Protein: 3 grams Alcohol: 3 grams

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64 The Diabetes Holiday Cookbook Carbohydrate: 14 grams If you choose to leave the crème de menthe out of this recipe you will save 3 grams of alcohol and 21 calories. You could use green food coloring to color your parfait but unfortunately there is no nonalcoholic substitute for flavor. April Easter Passover To Kill Diabetes Today Click Here

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66 The Diabetes Holiday Cookbook Easter First Sunday after the first full moon of the spring equinox aster is the most important holiday in the Christian religion. This joyous solemn Christian observance celebrates the resurrection of Jesus. The New Testament says that Jesus rose from the dead on the third day after he had been crucified disappearing from the tomb where he was buried. This miracle fulfilled God’s promise to send his son to redeem mortal men and save them for all eternity. Easter climaxes the forty days of Lent a time of fasting and prayer that began on Ash Wednesday. Easter Sunday is celebrated in Christian countries around the world. It is a day of rejoicing when Christian churches are decorated with spring flowers Easter lilies abound and joyous music fills the air. The word “Easter” can be traced back to the Anglo-Saxon name for the goddess of spring and fertility Eostra. Back then people celebrated with a spring festival named after the goddess which welcomed the rebirth of nature long before the era of Christianity. The hare was the symbol for Eostra and is thus a forerunner of the modern-day Easter Bunny and the basket of eggs he brings. Today Easter eggs symbolize Christ’s resurrection from the dead and the rebirth of new life in spring. Colored and decorated eggs have long been a part of the Easter tradition. They E

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originated in Egypt and Persia the custom was probably brought to Europe by travelers immigrants and traders. Another long-standing Easter custom is dressing in new clothes and for years a new hat worn at this time was affectionately referred to as an “Easter bonnet.” In 1933 Irving Berlin immortalized the custom with his classic hit “Easter Parade” which we still hear today. Old-movie buffs might want to rent the movie of the same name starring Fred Astaire and Judy Garland. 51 Wherever you are you may want to make a very special dinner for this holiday. Roast Spring Leg of Lamb is an appropriate and tasty entrée accompanied by Garlic Red Potatoes and Fresh Asparagus Polonaise. Start with a Spring Garden Vegetable Salad dressed with Lemon Vinaigrette. Top off your feast with a small piece of Easter Orange Cheesecake or Strawberry Chiffon Parfait. For a special treat you may want to make homemade Pumpernickel Dinner Rolls. You can mix the dough in your bread machine or if you prefer by hand. Your family and guests will know they are special when you all sit down to this delectable meal. If your child has diabetes do something extraordinary for him or her. Concentrate on getting a new Easter outfit or decorating Easter eggs. You might even consider hosting an egg-decorating party with a few friends on the day before Easter. Let your child help make an Easter centerpiece filled with fresh spring flowers and the eggs you’ve decorated.

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68 The Diabetes Holiday Cookbook Easter Spring Garden Vegetable Salad with Lemon Vinaigrette Roast Spring Leg of Lamb with Mint Sauce Garlic Red Potatoes Asparagus Polonaise Pumpernickel Dinner Rolls Easter Orange Cheesecake or Strawberry Chiffon Parfait Spring Garden Vegetable Salad To Kill Diabetes Today Click Here y i e l d : 4 servings 4 slices turkey bacon 1 hard-boiled egg cooled and

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H pound dandelion greens washed chopped small and dried Lemon Vinaigrette recipe follows 2 tablespoons finely diced red onion 4 ounces mushrooms washed and thinly sliced Cut the strips of bacon in half lengthwise then every H inch across. Cook the bacon in a fry pan until it is brown and crispy. Drain and set on 53 paper towels to absorb any grease. Toss all ingredients in a large bowl. Serve with Lemon Vinaigrette. Serving size: G recipe Vegetable exchanges: 1 Fat exchanges: 1 Calories: 84 Calories from fat: 42 Total fat: 5 grams Saturated fat: 1 gram Cholesterol: 63 milligrams Sodium: 250 milligrams Carbohydrate: 6 grams Dietary fiber: 2 grams Sugars: 2 grams Protein: 6 grams Lemon Vinaigrette

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70 The Diabetes Holiday Cookbook To Kill Diabetes Today Click Here y i e l d : 4 servings 2 teaspoons Dijon mustard 1 tablespoon fresh lemon juice 1H tablespoons rice wine vinegar 3 tablespoons virgin olive oil Pinch of salt Pinch of pepper 1 tablespoon peeled seeded and finely diced lemon Place the Dijon mustard lemon juice and vinegar in a bowl or blender. Slowly add the oil while whisking constantly. Season with salt and pepper to taste. Add lemon to the dressing. Serving size: 2 tablespoons Fat exchanges: 2 Calories: 97 Calories from fat: 96 Total fat: 11 grams Saturated fat: 2 grams Cholesterol: 0 milligrams Sodium: 51 milligrams Carbohydrate: 1 gram Dietary fiber: 0 grams Sugars: 0 grams Protein: 0 grams

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A P R I L 71 Roast Spring Leg of Lamb To Kill Diabetes Today Click Here y i e l d : 6 servings 1 6-pound leg of lamb shank half 1 tablespoon fresh lemon juice pelvic bone removed 2 cloves garlic very finely minced 2 teaspoons olive oil 2 teaspoons fresh rosemary chopped 1 tablespoon Dijon mustard small Remove all excess fat from the lamb as well as the pelvic bone if still attached. In a bowl combine the olive oil mustard lemon juice minced garlic and rosemary. Rub this mixture all over the leg of lamb and marinate in the refrigerator for at least 1 hour. Preheat the oven to 400º. Season the lamb with salt and pepper and roast for 15 minutes. Reduce the temperature to 325º and continue to roast for approximately 1H hours or until the internal temperature reading of a meat thermometer inserted into the center of the thickest part reaches 135°. Let the lamb rest out of the oven for 20 minutes before slicing. The inside should still be slightly pink and juicy.

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72 The Diabetes Holiday Cookbook Serving size: 3 ounces Medium-fat-meat exchanges: 3 Calories: 210 Calories from fat: 110 Total fat: 12 grams Saturated fat: 5 grams Cholesterol: 77 milligrams Sodium: 65 milligrams Carbohydrate: 0 grams Dietary fiber: 0 grams Sugars: 0 grams Protein: 23 grams Mint Sauce y i e l d : 6 servings 1 tablespoon onion finely chopped 1 teaspoon olive oil 1G cups chopped and loosely packed fresh mint leaves G cup dry white wine or water G cup water 4 tablespoons vinegar 4 teaspoons Splenda sugar substitute In a small saucepan over medium-high heat sauté the onion in the olive oil for 2 to 3 minutes stirring often until translucent. Add 1 cup of the chopped mint leaves stir well and continue to cook for 1 minute. Add the wine water vinegar and Splenda. Turn the heat down and simmer for 10 minutes. Strain. Let cool for 15 minutes and add remaining mint leaves. Cover and refrigerate until ready to serve. Serving size: 1 tablespoon Free food Calories: 15 Calories from fat: 6 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 1 milligram Carbohydrate: 1 gram Dietary fiber: 0 grams Sugars: 0 grams Protein: 0 grams Alcohol: H gram

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A P R I L 73 Garlic Red Potatoes To Kill Diabetes Today Click Here y i e l d : 6 servings 6 red potatoes golf ball size 1 teaspoon salt 1H cups water 1 teaspoon dried minced garlic Select potatoes that are all about the same size. If you purchase the very small in diameter potatoes figure 2 per person and shorten the cooking time by about 5 minutes. If you substitute water for wine you will save H gram of alcohol and 3 calories. Wash the potatoes well. With a potato peeler or sharp knife peel about a Hinch-wide band around the center of the potato. Place all the ingredients into a pot. Bring to a boil then turn the heat down to simmer cover and cook for 25 to 30 minutes depending on potato size. Check that the water is simmering and not at a fast boil. A fast boil will tear the skins. Test for doneness by inserting a fork into the center of a potato. If it comes out easily the potatoes are done.

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74 The Diabetes Holiday Cookbook Serving size: 1 potato Starch exchanges: 1 Calories: 79 Calories from fat: 1 Total fat: 0 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 119 milligrams Carbohydrate: 17 grams Dietary fiber: 0 grams Sugars: 0 grams Protein: 3 grams Asparagus Polonaise To Kill Diabetes Today Click Here y i e l d : 6 servings 2 pounds green asparagus jumbo or medium size 4 slices white bread crusts removed 1 cup Chicken Stock see recipe p. 21 1 tablespoon finely chopped fresh parsley J teaspoon white pepper J teaspoon light chili powder J teaspoon onion powder 2 teaspoons olive oil White of 1 hard-boiled egg finely chopped Hold each end of an asparagus stalk and bend until it snaps. Discard the short stem. You are now left with a tender stalk. Repeat this process with the remaining stalks. With a vegetable peeler peel about 2 to 3 inches

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A P R I L 75 of the base end of each asparagus spear. This will give the stem of the asparagus a light green color the tips will be dark green. Bring 2 inches of water to a boil in a 4-quart pot. Place a steamer basket in the pot. The water level should be just below the basket. Add the Pencil asparagus are thin and cook too fast. asparagus spears. Cover and steam for 5 minutes. Do not overcook. Carefully remove the asparagus from the steamer. While the asparagus is cooking prepare the rest of the recipe. Put the bread in a food processor and process until it is finely crumbed. Heat the stock to a boil. Place the bread crumbs in a bowl and add half the chicken stock mixing well. Blend in the olive oil and add the rest of the chicken stock the chopped egg white parsley white pepper chili powder and onion powder. Mix well. Spoon the sauce over the asparagus just before serving. Serving size: P of recipe Vegetable exchanges: 2 Fat exchanges: H Calories: 81 Calories from fat: 27 Total fat: 3 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 215 milligrams Carbohydrate: 9 grams Dietary fiber: 2 grams Sugars: 3 grams Protein: 5 grams Pumpernickel Dinner Rolls

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76 The Diabetes Holiday Cookbook To Kill Diabetes Today Click Here y i e l d : 16 small rolls 7 ounces warm water 105°–110° 1 teaspoon cocoa powder 2 tablespoons molasses 1 teaspoon gluten 2 tablespoons canola oil 1 teaspoon salt 1H cups flour 1H teaspoons yeast G cup rye flour 1 teaspoon caraway seeds G cup whole wheat flour Put the liquid ingredients in the baking pan of a bread machine add all the dry ingredients in the order listed except the yeast and caraway seeds. Level the ingredients and then add the yeast and caraway seeds. Put the baking pan into the machine. Select the dough cycle and press “start.” When the dough cycle is complete remove dough and shape it into a ball on a lightly floured surface. Divide the dough into quarters. Cut each quarter into 4 pieces. Shape each piece into a ball. Place the rolls about 2 inches apart on a cookie sheet that has been coated with cooking spray. Cover the rolls and let them rise until double in bulk about 45 minutes to an hour. Preheat the oven to 375° and bake the rolls for 25 to 30 minutes.

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A P R I L 77 Serving size: 1 roll Starch exchanges: 1 Calories: 80 Calories from fat: 17 Total fat: 2 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 148 milligrams Carbohydrate: 14 grams Dietary fiber: 1 gram Sugars: 2 grams Protein: 2 grams Easter Orange Cheesecake To Kill Diabetes Today Click Here y i e l d : 1 8-inch cheesecake O cup 2H ounces crushed vanilla wafers 2 tablespoons butter melted 24 ounces low-fat cream cheese H cup Splenda sugar substitute 1 teaspoon vanilla extract G cup orange juice 1 tablespoon grated orange zest 4 eggs G cup low-fat sour cream I cup 5 ounces canned mandarin oranges drained Cool Whip Lite whipped topping optional Preheat the oven to 300°. Crush the vanilla wafers with a rolling pin. Combine with melted butter. Spray an 8-inch round cake pan with cooking spray. Press the crumbs evenly into the sprayed pan. Freeze for at least 15 minutes to set. Place the cream cheese and Splenda in the bowl of an electric mixer fitted with the paddle attachment and beat at medium speed until creamy

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78 The Diabetes Holiday Cookbook scraping the batter down from the sides of the bowl. Add the vanilla orange juice and zest. Beat until smooth scraping down the sides of the bowl. With the mixer still on medium speed add the eggs one at a time scraping down after each addition. Mix until smooth. Add the sour cream and mix until smooth. Pour about a fourth of the mixture evenly into the pan. Distribute the orange segments over the batter and then fill the pan with the remaining batter. Place the pan on a cookie sheet with sides in the oven and fill the cookie sheet with water. Bake for 1 hour and 10 minutes. The cheesecake will feel firm to the touch when done. Let the cake rest 1 hour at room temperature then chill for 3 hours before removing it from the pan. To remove the cake from the pan place the pan directly over low heat on the range. Move it in a circular motion for 15 to 20 seconds. Place a plastic-covered plate over the pan. Press tightly and turn over tapping the bottom of the pan to release the cake. Place the serving plate against bottom of cake and turn it back over. Top each slice with the whipped topping and 1 orange segment if desired. Serving size: R cheesecake Starch exchanges: 1 Fat exchanges: 3 Calories: 222 Calories from fat: 140 Total fat: 16 grams Saturated fat: 9 grams Cholesterol: 110 milligrams Sodium: 236 milligrams Carbohydrate: 11 grams Dietary fiber: 0 grams Sugars: 2 grams Protein: 8 grams

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A P R I L 79 Strawberry Chiffon Cake Chiffon Parfait y i e l d : 6 servings 1 cup all-purpose flour H cup plus 1H teaspoons Splenda sugar substitute 1H teaspoons baking powder G teaspoon salt G cup oil 3 eggs separated G cup orange juice 2 tablespoons water 1 teaspoon vanilla extract 2 teaspoons grated orange zest G teaspoon cream of tartar Preheat the oven to 325°. Sift together the flour H cup Splenda baking powder and salt. Place in the bowl of an electric mixer fitted with the paddle attachment. Make a well in the center of the dry ingredients. Add the oil egg yolks orange juice water vanilla and zest into the well and beat until smooth. In a separate bowl whip the egg whites cream of tartar and 1H teaspoons of Splenda to make a meringue. Whip until the egg whites form stiff peaks. Take a third of the batter and gently fold it into the meringue. Then fold the meringue mixture back into the batter. Pour into an 8-inch-square pan that has been coated lightly with cooking spray. Bake 20 to 25 minutes. The cake should be lightly browned and spring back to touch. Allow to cool 30 minutes and then remove from pan. Note:You can make the cake a day ahead if you wish. Parfait Chiffon cake 1 cup sugar-free topping Cool Whip

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80 The Diabetes Holiday Cookbook 1H pints of strawberries reserve 3 Free cut in half for garnish 6 mint leaves for garnish if avail- 1 tablespoon Splenda sugar substi- able tute Cut the cooled cake into 1-inch cubes. Clean and slice the strawberries. Puree half the strawberries in the blender and mix with the Splenda. Fold the remaining strawberries into the puree. Choose 6 glasses stemmed wineglasses will do nicely. Put half the cake cubes evenly in the bottom of the glasses. Top with half the puree mixture. Place another layer of cake cubes in each glass and top with the remaining puree. Top each serving with whipped topping a half strawberry and a mint leaf. Serving size: 1 parfait Starch exchanges: 1 Fat exchanges: 1 Calories: 122 Calories from fat: 59 Total fat: 7 grams Saturated fat: 1 gram Cholesterol: 62 milligrams Sodium: 118 milligrams Carbohydrate: 12 grams Dietary fiber: 1 gram Sugars: 2 grams Protein: 3 grams

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A P R I L 81 Passover To Kill Diabetes Today Click Here Eight days beginning on the fifteenth day of the Hebrew month Nisan usually in March or April n important Jewish holiday Passover celebrates the exodus of the Jews from Egypt over three thousand years ago. By escaping from Egypt the Jews also escaped being the slaves of Pharaoh the leader of the Egyptians. The Old Testament describes the terrible plagues God imposed on the Egyptians in order to convince them to let the Jewish people go. But Pharaoh was stubborn and would not yield. Moses the leader of the Jewish people foretold the final and worst plague of all: God would kill the firstborn son of every Egyptian family. The Jews in order to be spared this plague sacrificed a lamb to God and sprinkled some of its blood on their doorposts so that the Angel of Death would “pass over” them. This final plague frightened Pharaoh into releasing the Jews from bondage and Moses led them out of Egypt. Today Passover is an eight-day celebration of the “passing over” to freedom from bondage and slavery. When the Jews left Egypt they fled quickly—so quickly that they did not have time even to let their bread dough rise As a result they were forced to bake unleavened bread which A

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we know as matzo. Matzo is still eaten today during Passover in remembrance of the exodus. A special meal called a seder is eaten on the first night of Passover. During that night the story of Moses is always read and the table is set with an extra glass of wine for Elijah the prophet who will foretell the Messiah’s coming. Special foods are always eaten including matzo wine— symbolizing hope for peace—bitter herbs to represent the bitterness of slavery and greens as a reminder that Moses freed the Jews during the spring of the year. Our seder menu incorporates all these traditions al- 62 though portion sizes may need to be adjusted to accommodate the person with diabetes. Matzo Ball Soup makes a perfect starter as the broth is low in calories and yet quite filling making it easier to select smaller portions of other menu items. The seder would not be complete without Gefilte Fish. Tomato-Garlic Brisket garnished with sprigs of fresh parsley and Horseradish Sauce makes a tasty entrée. Potato Kugel and Tchatchouka a Middle Eastern version of ratatouille round out the menu. Honey Cake tops off this special meal. Regardless of your religious beliefs this is a great time of year to teach your children or grandchildren about this holiday and about the beliefs of the Jewish people. On Passover everyone can pray with the Jewish people for peace freedom and justice for all the people of the world.

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A P R I L 83 Passover Gefilte Fish Matzo Ball Soup Tomato-Garlic Brisket with Horseradish Sauce Potato Kugel Dilled Parsnips and Carrots Tchatchouka Honey Cake Gefilte Fish To Kill Diabetes Today Click Here y i e l d : 12 servings

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Fish Stock 1 medium onion chopped 2 stalks celery chopped 1 medium carrot sliced 1 bay leaf 1 teaspoon peppercorns crushed G teaspoon salt 4 cups chopped fish bones and heads 6 cups cold water Place all the ingredients in a large pot. Bring slowly to a boil turn the heat down and simmer for 45 minutes. Strain discard the solids and put the liquid back on the stove. Bring to a boil to cook the Fish Balls see next recipe. 64 Fish Balls 1H pounds whitefish snapper pike or cod fillets I pound salmon fillets 2 small onions chopped H teaspoon kosher salt H teaspoon ground white pepper 1 teaspoon Splenda sugar substitute H cup egg substitute G cup matzo meal Fish Stock see previous recipe 1 medium carrot sliced Grind up the fish with the chopped onions in a meat grinder. Add the salt pepper Splenda and egg substitute. Blend well. Mix in the matzo meal. Blend the mixture until it gets thick enough to handle easily. If it is too thick add a little cold water if too thin add a little more matzo meal. Dip a small ice cream scoop or spoon into cold water. Fill the scoop with the fish mixture and with wet hands shape the balls. Divide the mixture into a total of 12 balls. Drop the fish balls into the boiling stock. Cover and simmer for 1H hours. Fifteen minutes before they are done add the carrot and finish cooking. Chill the fish balls with the stock in the refrigerator for up to 4

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A P R I L 85 days. Serve with the sliced carrots and some of the stock that has now jellied. Note: Gefilte Fish should always be chilled before serving. Serving size: 1 fish ball Very-lean-meat exchanges: 2H Vegetable exchanges: 1 Calories: 122 Calories from fat: 26 Total fat: 3 grams Saturated fat: 1 gram Cholesterol: 40 milligrams Sodium: 205 milligrams Carbohydrate: 5 grams Dietary fiber: 1 gram Sugars: 1 gram Protein: 18 grams

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86 The Diabetes Holiday Cookbook Matzo Ball Soup To Kill Diabetes Today Click Here y i e l d : 8 servings 1 tablespoon oil G cup matzo meal H cup egg substitute 1 teaspoon chopped fresh parsley G teaspoon salt 48 ounces Chicken Stock see J teaspoon white pepper recipe p. 21 Blend together the oil and egg substitute. Add the salt and pepper. Add the matzo meal and parsley and blend just enough to incorporate. Cover and let rest in the refrigerator for 20 to 30 minutes. Remove the mixture from the refrigerator and using a teaspoon measure and form 16 slightly rounded balls. Meanwhile bring 2 quarts of water to a boil. When the water is boiling add the matzo balls cover turn the heat down and let simmer for 20 minutes. While the matzo balls are simmering bring the stock to a boil. Ladle 6 ounces chicken stock into each soup bowl and lift 2 cooked matzo balls out of the simmering water into each soup bowl. Serve.

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A P R I L 87 Serving size: 6 ounces stock 2 matzo balls Vegetable exchanges: 1 Fat exchanges: 1 Calories: 64 Calories from fat: 32 Total fat: 4 grams Saturated fat: 1 gram Cholesterol: 2 milligrams Sodium: 617 milligrams Carbohydrate: 5 grams Dietary fiber: 0 grams Sugars: 1 gram Protein: 4 grams This recipe is not recommended for low-sodium diets. Tomato-Garlic Brisket with Horseradish Sauce y i e l d : 8 servings Brisket 3 pounds beef brisket first cut lean 2 stalks celery sliced H inch thick 1 tablespoon black peppercorns 5 cups water crushed 3 ounces tomato paste 1 onion sliced H inch thick 4 cloves garlic minced to a paste 1 carrot sliced H inch thick Preheat the oven to 325º. Trim off any exterior fat from the brisket. With the bottom of a small pot crush the peppercorns and rub on both sides of the brisket to season. Heat a large fry pan coated with cooking spray over high heat. Brown both sides of the brisket. Place the onion carrot and celery in the bottom of a roasting pan. Place the browned beef on top. Add 4 cups of water cover and place in the middle of the oven. Roast for 2H to 3 hours. Using a meat

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88 The Diabetes Holiday Cookbook thermometer check the internal temperature of the meat periodically after 2 hours. When the temperature reaches 165° remove the pan from the oven. Increase the oven temperature to 375º. Mix together the tomato paste and garlic and smear this mixture over the brisket. Add another cup of water to the roasting pan if the bottom is dry. Return the pan to the oven uncovered for approximately 30 minutes more or until the brisket has reached an internal temperature of 180°. Remove the pan from the oven and let the brisket rest for 20 minutes. Then slice thinly against the grain. Reserve the juice from cooking the brisket for the Horseradish Sauce recipe follows . Serving size: 3 ounces Lean-meat exchanges: 3 Calories: 177 Calories from fat: 69 Total fat: 8 grams Saturated fat: 3 grams Cholesterol: 70 milligrams Sodium: 104 milligrams Carbohydrate: 3 grams Dietary fiber: 0 grams Sugars: 0 grams Protein: 23 grams Horseradish Sauce y i e l d : 6 servings 1 cup of juice from cooking brisket 2–3 tablespoons prepared horse- 1 teaspoon cornstarch mixed with 1 radish teaspoon water Skim off any fat from the brisket juice and bring the juice to a boil. If the roast did not yield enough fat-skimmed juice add water to bring up to 1 cup. Thicken with the cornstarch mixture and simmer slowly for 4

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A P R I L 89 minutes. Take the mixture off the heat and add the prepared horseradish. Stir and serve on the side. Serving size: 3 tablespoons Free food Calories: 13 Calories from fat: 0 Total fat: 0 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 117 milligrams Carbohydrate: 2 grams Dietary fiber: 0 grams Sugars: 0 grams Protein: 1 gram Potato Kugel To Kill Diabetes Today Click Here y i e l d : 6 servings 1G pounds of baking potatoes peeled 1 medium onion thinly sliced 2 teaspoons olive oil 3 tablespoons matzo meal 1 teaspoon salt H teaspoon white pepper H teaspoon garlic powder H cup egg substitute beaten Preheat the oven to 375º and coat a 9-inch baking dish with cooking spray.

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90 The Diabetes Holiday Cookbook Grate the potatoes using the large holes on a grater and then mix quickly and thoroughly with all the other ingredients. Pour into the prepared bak-

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A P R I L 91 ing dish. Smooth out to ensure even thickness. Bake for 50 minutes or until browned on top. Take the kugel out of oven and let it rest for 5 minutes before serving. Serving size: P recipe approximately I cup Starch exchanges: 1 Vegetable exchanges: 1 Calories: 123 Calories from fat: 21 Total fat: 2 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 235 milligrams Carbohydrate: 20 grams Dietary fiber: 2 grams Sugars: 1 gram Protein: 5 grams Dilled Parsnips and Carrots To Kill Diabetes Today Click Here y i e l d : 6 servings 2 medium carrots G teaspoon salt 2 medium parsnips H teaspoon dill 2 cups water Wash peel and slice the carrots and parsnips J inch thick. Bring the water to a boil. Add the salt and dill. Add the carrots and parsnips cover

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92 The Diabetes Holiday Cookbook and simmer for 3 to 5 minutes depending on how crunchy you like your vegetables. Drain the water and serve the vegetables hot. Serving size: P recipe approximately I cup Vegetable exchanges: 2 Calories: 52 Calories from fat: 0 Total fat: 0 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 112 milligrams Carbohydrate: 13 grams Dietary fiber: 3 grams Sugars: 1 gram Protein: 1 gram Tchatchouka 1 cup eggplant 2 teaspoons olive oil 1 medium onion sliced 3 cloves garlic chopped small 1 cup zucchini cut into H-inch cubes H cup green pepper seeds removed diced into H-inch pieces Preheat the oven to 375º. y i e l d : 8 servings G teaspoon basil G teaspoon oregano J teaspoon cayenne pepper G teaspoon thyme Pinch of allspice 1 15-ounce can diced tomatoes with juice Peel and cut the eggplant into H- inch cubes. Place the cubes in a bowl and sprinkle them lightly with salt. Set aside. Heat the olive oil in a 4-quart pot and sauté the onion and garlic for 2 minutes. Add the zucchini peppers and eggplant. Stir in the spices and mix well. Add the tomatoes with the juice. Bring to a boil cover and cook in the oven for 30 minutes.

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A P R I L 93 Serving size: J recipe approximately I cup Vegetable exchanges: 2 Calories: 48 Calories from fat: 12 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 213 milligrams Carbohydrate: 9 grams Dietary fiber: 3 grams Sugars: 3 grams Protein: 2 grams Honey Cake y i e l d : 1 10-inch Bundt cake N cup matzo meal N cup potato starch H cup Splenda sugar substitute I teaspoon cinnamon G teaspoon nutmeg 8 eggs separated G cup vegetable oil I cup honey Preheat the oven to 325°. Combine the matzo meal potato starch Splenda cinnamon and nutmeg in a large mixing bowl. Make a well in the center of the dry ingredients. Place the egg yolks in the well and beat them in with a rubber spatula. Add the oil and honey and beat until smooth. Put the egg whites in a separate bowl and use an electric mixer to whip them until they’re stiff and shiny. Gently fold a third of the egg whites into the matzo mixture. Then fold in the remaining whites. Combine thoroughly but do not overmix. Prepare a 10-inch Bundt pan with cooking spray and pour the batter into the well-sprayed pan. Bake for 1 hour. When the cake is ready a cake tester inserted in the center will come out clean and the cake will be golden brown on top. Note: This cake will rise to the top of the pan but settle back down about a third of the way. Allow it to cool in the pan for 15 minutes and then turn it out onto a serving plate.

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94 The Diabetes Holiday Cookbook Serving size: S of cake Starch exchanges: 1 Fat exchanges: 1 Calories: 132 Calories from fat: 54 Total fat: 6 grams Saturated fat: 1 gram Cholesterol: 106 milligrams Sodium: 34 milligrams Carbohydrate: 17 grams Dietary fiber: 0 grams Sugars: 13 grams Protein: 3 grams

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May Cinco de Mayo Mother’s Day Memorial Day

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Cinco de Mayo May 5 To Kill Diabetes Today Click Here he Fifth of May is sometimes confused with Mexican Independence Day which is really September 16 1810 when the Mexicans declared their independence from Spain. The Fifth of May actually celebrates the victory of the Mexican army over Napoleon III’s forces at Puebla Mexico in 1862. Toward the end of 1861 when the American Civil War was raging France Spain and England sent troops to Mexico to collect debts owed to their respective governments. The English and Spanish negotiated their debt repayments and quickly returned home. The French had different ideas. At the beginning of this war an optimistic Napoleon sent T

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Maximilian to rule Mexico because he was sure the French could conquer the Mexicans. Cinco de Mayo was the day that an outnumbered Mexican army outmaneuvered the French and won a major battle. The War in Mexico continued and affected the Civil War as the French were unable to send any supplies to the Confederate army because they were too busy defending themselves in Mexico. The United States was also interested in defeating the French so after the Civil War ended the government encouraged discharged troops to go to Mexico and join the battle against the French who were ultimately defeated in 1867. Even though it took several years to end the war the victory started with winning the Battle of Puebla on the Fifth of May. This celebration is a tribute to the unity patriotism and spirit of the Mexican people. It’s a great day for a party. If you are entertaining children be sure to make or buy a piñata. If you decide to make your own go to your local library or to the Internet for directions. You can fill it with your own good- 75

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100 The Diabetes Holiday Cookbook ies. Blindfold the children one at a time and let them take turns trying to hit the piñata with a stick to break it open. This really is best done outdoors or in a large area where you have plenty of room and can keep the rest of the children at a safe distance from the piñata and the child with the stick. Dancing is a terrific party activity for adults. Make sure you have lively music to encourage your guests to burn off calories. Diabetes is very prevalent among Mexican Americans and in many instances it is related to overweight and a sedentary lifestyle. So use your creativity to cut calories from your recipes and engage your family in physical activity. There are lots of delicious Mexican foods and as you can see from our menu they’re not deep-fried You might want to consider serving these foods buffet style. There is lots of variety so your guests can choose the specific foods and the amounts of those foods they want to eat. Just add mariachi music—and celebrate

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Cinco de Mayo To Kill Diabetes Today Click Here Baked Chips with Salsa Cruda Mazatlán Seafood Cocktail Nopalitos Salad Red Snapper Veracruz or Chicken Enchiladas Zesty Black Beans and Tofu Kahlúa Parfait or Mexican Wedding Cookies

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102 The Diabetes Holiday Cookbook Baked Chips with Salsa Cruda y i e l d : 4 servings 8 6-inch corn tortillas purchased Salsa Cruda recipe follows Preheat the oven to 400º. With a sharp knife cut corn tortillas into 8 wedges as you would slice a pizza. Lay the wedges flat on a baking sheet that has been coated with cooking spray. Bake them for 6 to 8 minutes until lightly browned being 77 careful not to burn them. The chips on the outer edges of the sheet may cook faster. If so remove them with a spatula and continue to bake the rest. Serving size: 16 chips Starch exchanges: 1H Calories: 115 Calories from fat: 12 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 84 milligrams Carbohydrate: 24 grams Dietary fiber: 3 grams Sugars: 0 grams Protein: 3 grams Salsa Cruda y i e l d : About 3 cups

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1–2 jalapeño peppers optional 3 tomatoes chopped 1 medium onion chopped 1 small red pepper diced small 1 small green pepper diced small 2 tablespoons chopped cilantro 1 teaspoon salt optional 2 tablespoons lime juice Depending on how hot you like your salsa take one or more jalapeño peppers cut in half and discard the seeds. Slice the pepper thin. If you like your salsa mild leave the jalapeño pepper out entirely. Mix the remaining ingredients with the jalapeños. Take half of the mixture and blend smooth in a blender or food processor. Add back to remaining mixture and refrigerate. Serve with Baked Chips. Serving size: H cup Vegetable exchanges: 1 Calories: 30 Calories from fat: 0 Total fat: 0 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 395 7 milligrams Carbohydrate: 7 grams Dietary fiber: 2 grams Sugars: 3 grams Protein: 1 gram Figure in parentheses does not include salt.

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104 The Diabetes Holiday Cookbook Mazatlán Seafood Cocktail y i e l d : 4 servings 6 small shrimp peeled deveined and cut into quarters 2 ounces bay scallops 2 ounces red snapper cut into Hinch pieces G cup lime juice 1 tablespoon onion chopped small 1 teaspoon minced garlic 1 small jalapeño pepper sliced seeds removed 2 tablespoons tomato seeded and chopped small 1 tablespoon fresh chopped cilantro 2 cups lettuce sliced very thin Bring 2 cups of water to a boil over high heat. Add the shrimp and scallops and boil for 1 minute. Add the snapper and continue to cook for 3 more minutes with water just at the boiling point. Remove from heat drain and chill well. Mix the scallops shrimp and snapper with the lime juice onion garlic and jalapeño. Add the tomato and cilantro. Divide into 4 servings and serve on small plates or in margarita glasses on shredded lettuce. Serving size: G recipe Vegetable exchanges: 1 Very-lean-meat exchanges: 1 Calories: 57 Calories from fat: 10 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 31 milligrams Sodium: 98 milligrams Carbohydrate: 3 grams Dietary fiber: 1 gram Sugars: 1 gram Protein: 9 grams Nopalitos Salad

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M AY 105 Dressing y i e l d : 4 servings 1 tablespoon Dijon mustard 2 tablespoons red wine vinegar 4 tablespoons canola oil Blend all ingredients. Salad H teaspoon Equal 1H packets 1 tablespoon water 2 large tomatoes each cut into 6 thin slices 1 medium green pepper halved seeded and cut into strips 1 cup canned nopales strips drained and rinsed 2 tablespoons minced cilantro 1 green onion green part thinly sliced Freshly ground black pepper 1 lime cut into 8 wedges H batch dressing recipe above 1 medium onion cut into strips In the center of 4 plates lay flat 3 tomato slices. Divide the peppers nopales and onions into 4 equal portions. Place one portion of each on top of the tomato slices arranging them so that they look like the spokes of a wheel. Sprinkle the tomato slices with the cilantro green onions and a few grindings of black pepper. Garnish each plate with 2 lime wedges. Drizzle with 1 tablespoon of dressing.

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106 The Diabetes Holiday Cookbook Serving size: G recipe Vegetable exchanges: 2 Fat exchanges: H Calories: 72 Calories from fat: 28 Total fat: 3 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 104 milligrams Carbohydrate: 11 grams Dietary fiber: 3 grams Sugars: 3 grams Protein: 1 gram Red Snapper Veracruz y i e l d : 4 servings 1 pound skinless boneless red snapper cod or orange roughy 1 medium onion sliced 1 clove garlic minced 1 medium green pepper sliced into 2 medium ripe tomatoes cut into strips 1 tablespoon cilantro chopped G cup dry white wine or water H teaspoon lemon pepper strips If the fish is frozen defrost in refrigerator overnight. Cut the fish into 4 portions and set aside. Heat a large nonstick sauté pan or skillet coat it with cooking spray add the onions and garlic and cook over medium heat for 3 minutes. Add the pepper strips and cook for 3 more minutes. Add the tomatoes cilantro white wine and lemon pepper. Bring this mixture to a boil add the fish and cover tightly. Turn the heat down to low and simmer for approximately 10 minutes. Place the fish on 4 plates and spoon the sauce over it. Serve with steamed rice.

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M AY 107 Serving size: G of recipe Very-lean-meat exchanges: 3 Vegetable exchanges: 2 Calories: 161 Calories from fat: 24 Total fat: 3 grams Saturated fat: 1 gram Cholesterol: 41 milligrams Sodium: 125 milligrams Carbohydrate: 8 grams Dietary fiber: 2 grams Sugars: 4 grams Protein: 25 grams Alcohol: 1 gram If you use water instead of wine you will save 10 calories and 1 gram of alcohol per serving. Chicken Enchiladas y i e l d : 6 servings 1H cups cooked and shredded chicken 2 tablespoons onion diced into G-inch pieces 1 teaspoon minced garlic G cup green pepper diced into 1I cups Enchilada Sauce recipe follows G cup water 6 6-inch corn tortillas I cup shredded low-fat mozzarella cheese G- inch pieces H cup tomato diced into G- inch pieces Preheat the oven to 400º. In a 2-quart pot place the chicken onion garlic pepper tomato G cup of the Enchilada Sauce and water. Bring to a boil over high heat then turn the heat down to medium-low cover and simmer for 15 minutes or until mixture is almost dry. Spoon H cup of the Enchilada Sauce on the bottom of an 8-inch square baking dish. Steam or heat the tortillas in the microwave one at a time to

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108 The Diabetes Holiday Cookbook soften. Place N cup of the chicken mixture at one end of a softened tortilla and roll. Place the tortilla in the pan seam side down. Repeat with the remaining mixture and tortillas. Top with the remainder of the Enchilada Sauce and sprinkle with the mozzarella. Cover and bake for 15 minutes. Serving size: 1 enchilada Starch exchanges: 1 Vegetable exchanges: 1 Medium-fat-meat exchanges: 1 Calories: 179 Calories from fat: 52 Total fat: 6 grams Saturated fat: 1 gram Cholesterol: 29 milligrams Sodium: 264 milligrams Carbohydrate: 21 grams Dietary fiber: 3 grams Sugars: 3 grams Protein: 13 grams

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M AY 109 Enchilada Sauce y i e l d : 6 servings 2 cups 1 tablespoon olive oil 4 teaspoons minced onion 1 teaspoon minced garlic 2 tablespoons chili powder 1 15-ounce can tomatoes with juice 2 tablespoons tomato paste H cup water 1 teaspoon Worcestershire sauce G teaspoon cumin Heat the olive oil in a heavy saucepan. Sauté the onion and garlic in the olive oil for 1 minute over medium-high heat. Add the chili powder and cumin and stir well. Add the remaining ingredients. When this starts to boil turn the heat down and simmer covered for 30 minutes. Place in a blender and puree until smooth. Cool for later use. Serving size: 3 ounces Vegetable exchanges: 1 Fat exchanges: H Calories: 52 Calories from fat: 25 Total fat: 3 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 195 milligrams Carbohydrate: 7 grams Dietary fiber: 1 gram Sugars: 2 grams Protein: 1 gram Zesty Black Beans and Tofu y i e l d : 10 H- cup servings

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110 The Diabetes Holiday Cookbook 1 package firm tofu usually found in the produce section 1 medium onion diced small 1 15-ounce can low-sodium black 1 16-ounce jar salsa mild or spicy depending on your taste 1 teaspoon freshly ground black pepper beans Drain the tofu and dice it into H- inch cubes. Heat a nonstick fry pan over medium-high heat. Add the tofu and cook until all the liquid has evaporated. Add the onion and continue to cook for 3 minutes. Add the drained black beans and the salsa. Bring to a boil and turn the heat down. Simmer for 10 minutes. This makes a great side dish served hot or a dip for chips served cold. Serving size: H cup Vegetable exchanges: 2 Calories: 57 Calories from fat: 11 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 399 milligrams Carbohydrate: 10 grams Dietary fiber: 3 grams Sugars: 2 grams Protein: 5 grams Kahlúa Parfait y i e l d : 6 servings H cup egg substitute 4 teaspoons Equal 12 packets 1 ounce Kahlúa liqueur † 1 teaspoon coffee extract ‡ 2N ounces semisweet baking chocolate

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M AY 111 1 pint Cool Whip Lite whipped topping Pour the egg substitute and Equal into the bowl of an electric mixer and whip until light and fluffy. Add the Kahlúa and mix in. Fold in the Cool Whip by hand. Divide the mixture in half and add the coffee extract to one half. Set aside. Heat the chocolate until it is melted. Using a wire whisk add the unflavored portion of the cream mixture about half at a time to the chocolate beating vigorously. Be sure to incorporate all the chocolate from the sides of the bowl into the mixture. Fill parfait glasses or wineglasses with two This recipe is not recommended for low-sodium diets. † You may substitute 1 teaspoon instant coffee dissolved in 1 teaspoon warm water for the Kahlúa. ‡ You may substitute H teaspoon instant coffee dissolved in H teaspoon warm water for the coffee extract. alternating layers of each flavor. Freeze the parfaits for at least 6 hours before serving. Serving size: 4 ounces Starch exchanges: 1 Fat exchanges: 1 Calories: 144 Calories from fat: 62 Total fat: 7 grams Saturated fat: 5 grams Cholesterol: 0 milligrams Sodium: 37 milligrams Carbohydrate: 14 grams Dietary fiber: 0 grams Sugars: 10 grams Protein: 3 grams Alcohol: 1 gram 7 calories

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112 The Diabetes Holiday Cookbook Mexican Wedding Cookies y i e l d : 2 dozen cookies H cup unsalted butter 2H teaspoons Equal 8 packets 1 teaspoon vanilla extract 1 Granny Smith apple Pinch of salt 1 cup chopped walnuts 1 egg white Flour for marking 1 cup all-purpose flour Preheat the oven to 350°. Beat the butter with the Equal and vanilla until it is creamy and light. Peel core and grate the apple. Measure 4 tablespoons of grated apple and add it to the butter mixture. Beat in. Add the flour salt and walnuts. Mix well to form a coarse texture. Some of the flour will look dry and some of the pieces will be the size of peas. Add the egg white. Mix thoroughly. Coat a cookie sheet lightly with cooking spray. Portioning the dough out by the tablespoonful roll it into balls and place the balls on the prepared cookie sheet about 1 inch apart. Dip a fork into flour and press a mark into the top of each cookie. Cookies should be about N inch high. Bake for 13 to 15 minutes until bottoms of cookies are slightly browned. Serving size: 1 cookie Starch exchanges: H bread Fat exchanges: 1 Calories: 86 Calories from fat: 58 Total fat: 6 grams Saturated fat: 3 grams Cholesterol: 10 milligrams Sodium: 15 milligrams Carbohydrate: 6 grams Dietary fiber: 0 grams

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M AY 113 Sugars: 0 grams Protein: 1 gram If you use instant coffee instead of Kahlúa you save about 12 calories per serving 6 to 8 from alcohol and 6 from carbohydrate. However the flavor will not be the same.

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Mother’s Day To Kill Diabetes Today Click Here Second Sunday in May his special holiday honors mothers everywhere. While it has been officially observed in the United States since 1914 when President Woodrow Wilson proclaimed the second Sunday in May as Mother’s Day its roots can be traced to celebrations in ancient Greece honoring Rhea the mother of the gods. In England “Mothering Day” was celebrated in the 1600s on the fourth Sunday of Lent. At this time many poor people worked as servants and lived in the homes of their employers. Mothering Day was a day off and everyone was encouraged to return home and spend time with his or her mother. The day was made festive with a mothering cake. Julia Ward Howe the woman who wrote the words to “The Battle Hymn of the Republic” promoted a “Mother’s Day” as early as 1872. She wanted the day to be devoted to peace. In 1907Anna Jarvis started a campaign to make Mother’s Day a national holiday. She convinced her church to celebrate on the second Sunday in May the anniversary of her T

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M AY 115 mother’s death. By 1911 the holiday was celebrated in almost every state of the Union. Celebrating Mother’s Day is a worldwide tradition. Australia Belgium Denmark Finland and Turkey are among the countries that celebrate on the second Sunday in May. Other countries celebrate at different times of the year. No matter what the date it is a great way to honor mothers throughout the world. Everyone from the smallest child up can do something special for Mother’s Day. While adults tend to buy gifts send flowers or take Mom out to dinner the handmade card of a three-year-old holds a special place in every mother’s heart. Older children may want to give Mom a gift cer- 86 tificate offering to do an unwanted household chore for one whole week or once a week for a month. Some families have a tradition of serving Mom breakfast in bed on her special day. Another alternative is to offer her a festive family brunch. Set the table with the best tablecloth or placemats and make it extra special with a fresh floral centerpiece. Our Fresh Fruit Cup Appetizer Garden Vegetable Scramble Seafood Frittata homemade muffins Banana Bread and Strawberry Yogurt Parfait are easy enough to prepare so that everyone can help make this special meal for Mother. If you have little ones and they want to prepare breakfast for Mom try the Strawberry Yogurt Parfait first. It is a meal in itself and looks very festive in a stemmed glass. If you do not have parfait glasses you can use water goblets. This requires no cooking and allows little ones to brag that they made it all by themselves.

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Mother’s Day Fresh Fruit Cup Garden Vegetable Scramble or Seafood Frittata Blueberry-Lemon Whole Wheat Muffins or Raspberry Corn Muffins or Banana Bread Strawberry Yogurt Parfait Fresh Fruit Cup y i e l d : 8 servings 2 oranges Juice of 1 lemon 1 green apple 1 banana 1 kiwi H cup seedless red or green grapes H cup blueberries or blackberries 1 teaspoon Equal 3 packets

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M AY 117 Cut the larger fruit into bite-size pieces. Combine all ingredients in the order listed. Stir gently after each addition. Served chilled. Note:Any fruit you desire or have available can be used to make a fruit cup. Always start with a citrus fruit the juice will keep fruit like apples or bananas from browning. Add the most fragile fruit like raspberries last. 88 If you want a macédoine of fresh fruits fresh fruit flavored with spirits add H cup of any fruit-flavored liqueur to fruit. Refrigerate for 4 hours before serving. Serving size: H cup Fruit exchanges: 1 Calories: 65 Calories from fat: 3 Total fat: 0 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 1 milligram Carbohydrate: 17 grams Dietary fiber: 3 grams Sugars: 12 grams Protein: 1 gram Garden Vegetable Scramble To Kill Diabetes Today Click Here y i e l d : 4 servings

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2 teaspoons canola or olive oil G cup onion diced small G cup tomato diced small G cup mushroom diced small G cup red pepper diced small H cup spinach cut into strips G inch wide by 1 inch long 1 teaspoon white pepper H teaspoon salt optional 1 cup egg substitute G cup green pepper diced small Heat an 8- or 10-inch nonstick fry pan on medium heat add the oil and all the vegetables and sauté for 5 to 7 minutes or until the vegetables are tender. Sprinkle with salt and pepper. Turn the heat to medium-high and pour in the egg substitute. Keep stirring until the eggs are well scrambled. Arrange the eggs on 4 serving plates. Serve with toasted whole-grain bread—no butter of course—and a dish of fresh fruit. Serving size: G recipe Vegetable exchanges: 1 Fat exchanges: H Calories: 50 Calories from fat: 27 Total fat: 3 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 324 33 milligrams Carbohydrate: 4 grams Dietary fiber: 1 gram Sugars: 1 gram Protein: 3 grams Figure in parentheses does not include salt.

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M AY 119 Seafood Frittata y i e l d : 4 servings G cup salmon cut into H-inch cubes G cup whitefish snapper or orange roughy cut into H-inch cubes 6 pieces asparagus sliced G inch thick 2 teaspoons olive oil G cup onion diced small G cup green pepper diced small G cup mushroom sliced 4 pitted black olives sliced G cup baby shrimp cooked 1 cup egg substitute Blanch the salmon and other fish in boiling lightly salted water for 5 minutes. Drain and set aside. Blanch the asparagus in boiling lightly salted water for 5 minutes. Drain and set aside. Heat the olive oil in a 10inch nonstick fry pan over medium-high heat and sauté all the vegetables for 5 minutes or until tender. Add the blanched asparagus olives fish and shrimp. Turn the heat down to medium add the egg substitute and mix gently. Cover turn the heat to low and cook for about 5 minutes or until the mixture is firm to the touch in the center. Slide the frittata onto a cutting board and cut it into 4 wedges. Place each wedge on a serving plate and garnish with a few slices of fresh fruit if you like. Serving size: G recipe Vegetable exchanges: 1 Lean-meat exchanges: 3 Calories: 200 Calories from fat: 81 Total fat: 9 grams Saturated fat: 1 gram Cholesterol: 88 milligrams Sodium: 262 milligrams Carbohydrate: 4 grams Dietary fiber: 1 gram Sugars: 1 gram Protein: 25 grams

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120 The Diabetes Holiday Cookbook Blueberry-Lemon Whole Wheat Muffins To Kill Diabetes Today Click Here y i e l d : 18 2-inch muffins 1 cup all-purpose flour 1 cup whole-grain flour H teaspoon salt 2G teaspoons baking powder 1 tablespoon Equal 10 packets 1 egg 1G cups 2 milk G cup canola oil 1H teaspoons fresh lemon juice I teaspoon grated lemon zest 1 cup blueberries individually quick-frozen Preheat the oven to 325°. Reserving 1 tablespoon of the all-purpose flour to sprinkle over the berries sift together the flours salt baking powder and Equal into the bowl of an electric mixer fitted with the paddle attachment. Add the egg milk oil lemon juice and zest. Mix only until combined. Toss the 1 tablespoon of reserved flour over the berries to coat them. Using a rubber spatula gently fold the berries into the mix. Coat the muffin pans with cooking spray or use paper muffin liners. Fill the muffin cups three- quarters full. Bake for approximately 15 minutes or until the muffins have risen and are lightly browned.

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M AY 121 Serving size: 1 muffin Starch exchanges: 1 Calories: 96 Calories from fat: 34 Total fat: 7 grams Saturated fat: 0 grams Cholesterol: 12 milligrams Sodium: 127 milligrams Carbohydrate: 13 grams Dietary fiber: 1 gram Sugars: 2 grams Protein: 3 grams Raspberry Corn Muffins y i e l d : 24 2-inch muffins 1 cup cornmeal 1 cup all-purpose flour G teaspoon salt 1 tablespoon baking powder 2 tablespoons Splenda sugar 1 egg 2 tablespoons canola oil I cup 2 milk G cup sour cream I cup fresh raspberries substitute Preheat the oven to 400°. Put the cornmeal flour salt baking powder and Splenda into the bowl of an electric mixer fitted with the paddle attachment. Mix until just combined. Add the egg oil milk and sour cream. Mix until just combined. Do not overmix. Fold in the raspberries by hand using a rubber spatula gently so you do not break them up. Drop by overfilled tablespoonsful into muffin pans that are either coated with cooking spray or lined with paper muffin cups. Bake 10 to 12 minutes until muffins are a light golden color.

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122 The Diabetes Holiday Cookbook Serving size: 1 muffin Starch exchanges: 1 Calories: 68 Calories from fat: 19 Total fat: 2 grams Saturated fat: 1 gram Cholesterol: 10 milligrams Sodium: 175 milligrams Carbohydrate: 10 grams Dietary fiber: 1 gram Sugars: 1 gram Protein: 2 grams Banana Bread To Kill Diabetes Today Click Here y i e l d : 1 loaf 9 by 5 by 3 inches 16 slices 2 cups all-purpose flour 1 teaspoon baking soda G teaspoon cinnamon J teaspoon nutmeg 3 overripe medium bananas chopped 2 eggs G cup granulated sugar G cup Splenda sugar substitute H cup unsweetened applesauce 1 teaspoon vanilla extract H cup chopped walnuts optional Preheat the oven to 350°. Sift together the flour baking soda cinnamon and nutmeg into the large bowl of an electric mixer. Add all the other ingredients to the bowl

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M AY 123 and mix to combine. Do not overmix. Spray a loaf pan with cooking spray. Pour the batter into the prepared pan. Bake approximately 1 hour. Check by inserting a toothpick in the center of the loaf. It will come out clean when the bread is done. Serving size: 1 slice Starch exchanges: 1H Calories: 134 112 † Calories from fat: 26 8 † Total fat: 3 1 † grams Saturated fat: 0 grams Cholesterol: 27 milligrams Sodium: 88 milligrams Carbohydrate: 24 grams Dietary fiber: 1 gram Sugars: 9 grams Protein: 3 grams Bananas must be overripe—the riper the better You can save overripe bananas in your freezer. † Figures in parentheses indicate nutritional information if nuts are left out. Strawberry Yogurt Parfait To Kill Diabetes Today Click Here y i e l d : 4 servings 2 cups low-fat granola 1 pint fresh strawberries or your 2 cups plain or flavored low-fat low- favorite berries calorie yogurt Set out 4 parfait glasses or choose tall clear glasses like a white-wine glass. Place G cup of the granola in the bottom of each glass. Carefully

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124 The Diabetes Holiday Cookbook spoon G cup of the yogurt on top of each. Add 2 strawberries that have been washed and sliced. Repeat a layer of granola and one of yogurt and then finish with the balance of the strawberries. This must be served immediately after it is made or the yogurt will make the crunchy granola soggy. Serving size: 1 parfait Starch exchanges: 1 Fruit exchanges: 2 Skim-milk exchanges: 1 Calories: 272 Calories from fat: 30 Total fat: 3 grams Saturated fat: 0 grams Cholesterol: 2 milligrams Sodium: 190 milligrams Carbohydrate: 53 grams Dietary fiber: 5 grams Sugars: 18 grams Protein: 10 grams

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Memorial Day To Kill Diabetes Today Click Here Last Monday in May emorial Day honors those brave men and women who gave their lives in the service of their country. This holiday was originally called Decoration Day when it originated during the Civil War because women decorated the graves of the men who were killed in the war with flowers. Today we remember the dead of all our wars on this day. Many families take this time to remember not only those who lost their lives serving their country but also their own deceased family members. They may take flowers and “decorate” the graves of their loved ones. Because this holiday is always celebrated on a Monday it is a threeday holiday for many people. Unofficially it is considered the beginning of summer a time for picnics barbecues and gatherings of family and friends. Children celebrate because the school year is nearly over and adults look forward to a break in their daily routine. Make sure your day includes physical activity. You could go bike riding as a family or go for M

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126 The Diabetes Holiday Cookbook a walk or run. If your celebration takes place near water swimming is a great activity. Our Memorial Day menu is easy on the cook. Much of it can be prepared ahead of time and grilled outdoors. Serving family-style lets guests with diabetes select the amount they want to eat. Grilled Tomatoes are a tasty way to get your veggies and they allow all your guests to benefit from healthful choices too. Make the Green and Red Coleslaw on the same day you plan to serve it so it is not soggy. However you can prepare your Parmesan Grilled Tomatoes and scrub and wrap your potatoes ahead of time. Also prepare your meats for the grill early on keeping them refrigerated until it’s time to cook. If you plan to cook at the beach or the park make sure you have enough cooler space to keep all perishable items 95 cold. Bake your shortcake biscuits and prepare your strawberries beforehand. This menu makes it easy to plan for either a small party or a large one. Plan for a half cup of coleslaw one potato and one Tomato for each person. The amount of meat you buy and whether or not you serve both meats or choose one would depend on the number of guests. Each pound of uncooked flank steak will make four to five three-ounce servings each half pound of ribs will yield about three ounces of cooked meat. So whether you are entertaining four or forty you can use these recipes to help simplify your party and enjoy your first cookout of summer

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Memorial Day Green and Red Coleslaw Citrus Grilled Flank Steak or Country-Style Barbecued Spareribs Parmesan Grilled Tomatoes Grilled Baked Potatoes Individual Ginger and Lemon Strawberry Shortcakes or Strawberry Rhubarb Crisp Green and Red Coleslaw y i e l d : 8 servings

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128 The Diabetes Holiday Cookbook 2 cups shredded green cabbage 1 cup shredded red cabbage 2 stalks celery finely sliced 2 green onions finely sliced Dressing 1 large carrot shredded G cup peeled and grated firm apple like Granny Smith H cup low-fat mayonnaise 1 tablespoon apple cider vinegar Place the vegetables and apple in a large mixing bowl and combine. Blend together the mayonnaise and vinegar then stir into the vegetable 97 mixture. Cover and chill in the refrigerator for at least 2 hours. Stir once every hour. Serving size: H cup Vegetable exchanges: 2 Calories: 54 Calories from fat: 10 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 155 milligrams Carbohydrate: 11 grams Dietary fiber: 1 gram Sugars: 8 grams Protein: 1 gram Citrus Grilled Flank Steak

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To Kill Diabetes Today Click Here y i e l d : 6 servings 1 tablespoon minced garlic 2 teaspoons cumin 2 tablespoons orange juice 1 tablespoon lemon juice 1 tablespoon lime juice 2 tablespoons red wine vinegar 1 teaspoon red pepper flakes 2 tablespoons water 2 pounds flank steak I inch thick Fresh thyme sprigs optional Mix together all the ingredients except the steak and place in a shallow nonreactive dish glass or stainless steel. Coat the meat well with the mixture cover and marinate for at least 6 hours turning every couple of hours. Light the grill and when it is hot remove the steaks from the marinade. Place the steaks on the grill and sear for about 4 minutes watching that there aren’t any flare-ups. Move the steaks to a slightly different spot away from flare-ups if necessary. Turn them over and season to taste with salt and freshly ground black pepper. Cook for another 4 minutes or until the meat is still slightly pink in the middle. Remove the meat from the fire and let rest for 5 minutes. Slice the steak against the grain into 1-inch-wide strips. Serve on a platter. Garnish with fresh thyme if you like. Serving size: 4 ounces Lean-meat exchanges: 4 Calories: 243 Calories from fat: 112 Total fat: 12 grams Saturated fat: 5 grams Cholesterol: 60 milligrams Sodium: 86 milligrams Carbohydrate: 0 grams Dietary fiber: 0 grams Sugars: 0 grams Protein: 31 grams

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130 The Diabetes Holiday Cookbook M AY Country-Style Barbecued Spareribs To Kill Diabetes Today Click Here y i e l d : 6 servings 4 cups water 2 pounds country-style pork ribs 1 tablespoon white vinegar trimmed of any excess fat 2 tablespoons Worcestershire sauce 1 cup Barbecue Sauce recipe 2 teaspoons Tabasco sauce follows 1 small onion thinly sliced Bring the water to a boil with the vinegar Worcestershire and Tabasco sauces and onion. Add the ribs. Cover and simmer for 45 minutes on medium-low heat. Remove the ribs from the water and place them in the refrigerator covered until ready to grill. This step can be done the day before. Create a not-too-hot fire on the grill in order to cook the ribs slowly. Coat one side of the ribs with cooking spray and place them coated side down on the grill. Keep an eye on the meat and move it if you have flareups. After 10 minutes turn the meat over. The ribs should be lightly browned. Cook the other side for 10 minutes. Before you turn the ribs again brush each piece with 1 tablespoon of any barbecue sauce of your liking or the one listed here. Coat the other side and grill for about 2 minutes on each side.

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131 Serving size: 4 ounces P recipe Medium-fat-meat exchanges: 4 Fat exchanges: 1 Vegetable exchanges: 1 Calories: 385 Calories from fat: 223 Total fat: 25 grams Saturated fat: 10 grams Cholesterol: 103 milligrams Sodium: 1019 milligrams Carbohydrate: 6 grams Dietary fiber: 0 grams Sugars: 3 grams Protein: 29 grams This recipe is not recommended for low-sodium diets. Barbecue Sauce y i e l d : 2 cups 1 clove garlic finely minced H teaspoon sesame oil 1 cup low-sodium tamari soy sauce 1 cup water 2 tablespoons hoisin sauce 1 tablespoon cornstarch mixed with 1 tablespoon water 1 green onion finely chopped 2 tablespoons Splenda sugar substitute Sauté the garlic in the oil for 2 minutes. Add the tamari water Splenda and hoisin sauce. Bring to a boil. Reduce the heat and simmer for 2 minutes. Thicken with the cornstarch mixture and continue to simmer for 2 minutes. Add the green onion and take off stove. This sauce can be made ahead of time and refrigerated for up to 3 days. Serving size: 2 tablespoons Free food Calories: 18 Calories from fat: 2 Total fat: 0 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 633 milligrams Carbohydrate: 3 grams Dietary fiber: 0 grams Sugars: 2 grams Protein: 1 gram

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132 The Diabetes Holiday Cookbook This recipe is not recommended for low-sodium diets. M AY Parmesan Grilled Tomatoes To Kill Diabetes Today Click Here y i e l d : 6 servings 3 tomatoes each about 2H inches in diameter Pinch of salt Pinch of freshly ground black pepper I teaspoon basil I teaspoon oregano 1H teaspoons parsley flakes 1 tablespoon olive oil 6 tablespoons grated Parmesan cheese Preheat the grill until it is hot. Wash the tomatoes and cut them in half across the center. Place cut side up on a platter and sprinkle each half with salt and pepper. Mix together the grated cheese basil oregano and parsley. Distribute this mixture evenly over the cut side of the tomatoes. Lightly coat an 8- by6- inch piece of foil with the olive oil. Place the foil on the hot grill and then arrange the tomatoes evenly spaced on the foil. Grill 13 to 15 minutes with the lid of the grill closed. Test with a fork for doneness the tomatoes will feel soft when done.

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133 Serving size: H tomato Fat exchanges: 1 Calories: 48 Calories from fat: 35 Total fat: 4 grams Saturated fat: 1 gram Cholesterol: 4 milligrams Sodium: 134 milligrams Carbohydrate: 1 gram Dietary fiber: 0 grams Sugars: 1 gram Protein: 2 grams Grilled Baked Potatoes y i e l d : 6 servings 3 medium baking potatoes H cup nonfat sour cream 1 tablespoon olive oil 1 tablespoon dried chives 1H teaspoons Mrs. Dash Seasoning Bake the potatoes for 45 minutes at 400°. Cool them at room temperature for 30 minutes then refrigerate. Note: The potatoes should be baked a day ahead of time or at least 4 hours before grilling. Preheat the grill until it is hot. Cut the cooled potatoes in half lengthwise. Rub each cut side with H teaspoon of the olive oil and sprinkle seasoning evenly over each half. Place the potatoes on the grill and grill the uncut side for 10 minutes. Turn them over and grill 10 minutes on the cut side. Remove the potatoes from the grill. Top each with a generous tablespoon of nonfat sour cream and sprinkle with chives. Serving size: H potato Starch exchanges: 2 Calories: 154 Calories from fat: 21 Total fat: 2 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Carbohydrate: 30 grams Dietary fiber: 2 grams Sugars: 3 grams

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134 The Diabetes Holiday Cookbook Sodium: 25 milligrams Protein: 4 grams M AY Individual Ginger and Lemon Strawberry Shortcakes To Kill Diabetes Today Click Here y i e l d : 6 servings 1H pints fresh strawberries H teaspoon Equal 1H packets 4 tablespoons unsalted butter 2 tablespoons granulated sugar 1 cup all-purpose flour 1 teaspoon baking powder J teaspoon salt H teaspoon grated lemon zest H teaspoon fresh lemon juice 4 ounces buttermilk 1H cups Cool Whip Lite whipped topping 1 teaspoon ground ginger Preheat the oven to 350°. Wash the strawberries and cut them in quarters. Divide the berries in half. Sprinkle half with the Equal. Put the other half into a food processor

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135 fitted with the steel blade and puree. Stir the puree into the cut strawberries cover and refrigerate. To make the shortcakes using an electric mixer beat the butter and sugar until light and creamy. Sift together the flour baking powder ginger and salt. Attach the dough hook to the mixer or use a dough blender or fork and cut the dry ingredients into the butter and sugar. Blend until pieces are the size of peas. Add the lemon zest lemon juice and 2 ounces of the buttermilk. Mix until just combined. Do not overmix. Turn the dough out onto a floured pastry board. Knead by hand 2 or 3 times. Roll out to H inch thick. Cut out circles with a 2Hinch biscuit cutter. Spray a cookie sheet lightly with cooking spray and arrange the shortcakes on it 1H inches apart. Use a pastry brush to brush the shortcakes with the remaining buttermilk. Bake for 12 to 15 minutes until light brown. Cool. Assemble the dessert immediately before serving. Cut each shortcake in half place the bottom halves on individual dessert plates and cover them with the berry mixture dividing it evenly. Cover the berries with the whipped topping and then place the other half of the shortcake on top. Serving size: P recipe Starch exchanges: 2 Fat exchanges: 2 Calories: 232 Calories from fat: 93 Total fat: 10 grams Saturated fat: 7 grams Cholesterol: 22 milligrams Sodium: 130 milligrams Carbohydrate: 31 grams Dietary fiber: 2 grams Sugars: 11 grams Protein: 4 grams Strawberry Rhubarb Crisp y i e l d : 8 servings

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136 The Diabetes Holiday Cookbook 1G pounds rhubarb 1 small orange 1 tablespoon dark rum or 1 teaspoon rum extract G cup sugar I teaspoon Equal 4 packets 4 tablespoons unsalted butter 1 teaspoon salt H cup brown sugar I cup all-purpose flour 1 pint fresh strawberries cut into quarters Preheat the oven to 450°. Wash the rhubarb thoroughly. Trim the ends and peel as you would celery stalks then cut into G- inch slices. Zest the skin off the orange with a fine grater then squeeze the juice from the orange and strain it. Put the rhubarb zest juice rum or extract and sugar into a saucepan with a heavy bottom. Cook over medium heat covered stirring occasionally approximately 10 minutes or until rhubarb is al dente. Remove from heat. Puree H cup of the strawberries in a blender to make G cup of puree. Fold the puree the remaining strawberries and the Equal together. Combine the rhubarb and the strawberry mixture. Divide into 8 individual ovenproof dishes. Chop the butter into G-inch pieces place in the bowl of an electric mixer fitted with the paddle attachment and add all the remaining ingredients. Mix on low speed to form a crumbly topping. Do not overmix. The topping should have a rough texture with pieces the size of peas. Cover the tops of the filled dishes generously with about N inch of topping. Place the dishes on a cookie sheet in preheated oven. Bake approximately 10 minutes or until topping is brown and crunchy. Cool about 5 minutes and serve.

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137 Serving size: J recipe Starch exchanges: 2 Fat exchanges: 1 Calories: 178 Calories from fat: 54 Total fat: 6 grams Saturated fat: 4 grams Cholesterol: 16 milligrams Sodium: 249 milligrams Carbohydrate: 30 grams Dietary fiber: 2 grams Sugars: 17 grams Protein: 2 grams

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June Father’s Day To Kill Diabetes Today Click Here

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Father’s Day To Kill Diabetes Today Click Here Third Sunday in June egend tells us that this day one meant to honor fathers everywhere originated when a woman named Sonora Smart Dodd was in church listening to a Mother’s Day sermon in 1909. Years earlier her mother had died leaving six small children. Her father William Jackson Smart raised the children alone. Sonora thought it was only fair to show the same honor and respect for fathers as was being given to mothers. She organized the first Father’s Day Celebration in Spokane Washington on June 19 1910. Harry C. Meek was another early supporter of setting aside a special day to honor fathers. He was recognized in 1920 by the Lions Club as the L

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“Originator of Father’s Day.” Regardless of who had the original idea the concept caught on and a National Father’s Day Committee was formed in New York City in 1926. President Calvin Coolidge supported the idea as early as 1924. However it wasn’t until more than thirty years later in 1956 that Congress passed a joint resolution supporting this holiday. And finally ten years after that in 1966 that President Lyndon Johnson officially declared the third Sunday in June as “Father’s Day.” It is a great day to honor your dad your grandfather or any man who has in some way served as a father to you. Perhaps you can treat him to his favorite sport. If your dad is a golfer give him a round of golf as a great gift. Encourage him to walk the eighteen holes just as the pros do. That exercise is a good way to start his special day. Cook dinner inside so Dad doesn’t get stuck doing the grilling. Our menu is fit for a king and if your father has diabetes most likely it will 107

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142 The Diabetes Holiday Cookbook “fit” his meal plan as well. Beef tenderloin is naturally lean and if the Chocolate Mousse or Coconut Custard Pie exceeds his limits for the meal save it for a snack later in the day. Make your dinner special with festive tableware and a spring centerpiece. Dad will appreciate anything you do for him.

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Father’s Day Spicy Corn and Black Bean Salad Beef Bordelaise Green Beans with Red Pepper Sauté Roasted Rosemary Potato Wedges Chocolate Mousse or Coconut Custard Pie Spicy Corn and Black Bean Salad y i e l d : 6 servings

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144 The Diabetes Holiday Cookbook 1 cup frozen corn defrosted 1 cup canned black beans drained and rinsed G cup finely diced green pepper G cup finely diced red pepper 1 tablespoon seeded and finely diced jalapeño pepper 1 tablespoon finely chopped cilantro G cup finely diced red onion 2 tablespoons olive oil 2 tablespoons rice wine vinegar 1 teaspoon Splenda sugar substitute 2 teaspoons Dijon mustard G teaspoon salt 2 teaspoons water 6 lettuce leaves In a large bowl mix the corn beans peppers cilantro and onions until completely combined. In a separate small bowl blend the olive oil 109 vinegar Splenda mustard salt and water. Combine and toss. Serve well chilled atop chilled plates lined with lettuce leaves. Serving size: H cup Vegetable exchanges: 2 Fat exchanges: 1 Calories: 90 Calories from fat: 42 Total fat: 5 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 262 milligrams Carbohydrate: 11 grams Dietary fiber: 3 grams Sugars: 1 gram Protein: 1 gram

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Beef Bordelaise To Kill Diabetes Today Click Here y i e l d : 6 servings Beef Tenderloin 2 pounds beef tenderloin center cut 2 teaspoons chopped fresh rosemary 1 teaspoon salt optional 2 teaspoons freshly ground black pepper Preheat the oven to 300º. Dry the beef with a paper towel. Rub salt pepper and rosemary on all sides. Heat a nonstick fry pan with an ovenproof handle large enough to fit the beef on high heat. Lightly brown the beef on all sides then remove the pan from the stove and place it in the oven. Roast the beef for about 30 to 60 minutes depending on how you like your meat done. Start checking for doneness at 30 minutes by inserting the tip of a meat thermometer into the very center of the roast. The following temperatures should serve as a guideline: rare: 120° medium rare: 128° medium: 135 ° medium-well : 145° well done: 155 °.

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J U N E 146 When the roast is done to your liking remove it from the pan and wrap loosely in foil. Set aside at least 20 minutes before carving. Serving size: 4 ounces Lean-meat exchanges: 4 Calories: 241 Calories from fat: 105 Total fat: 12 grams Saturated fat: 4 grams Cholesterol: 94 milligrams Sodium: 457 59 milligrams Carbohydrate: 0 grams Dietary fiber: 0 grams Sugars: 0 grams Protein: 31 grams Bordelaise Sauce 1 small onion sliced 1 small carrot sliced 1 stalk celery sliced 1 tablespoon canola oil 2 tablespoons tomato paste H cup dry red wine optional 2 cups Beef Stock recipe follows 1 bay leaf 1 teaspoon finely chopped fresh rosemary 2 tablespoons flour Heat a 2-quart pot on high heat. Sauté the vegetables in the oil until lightly brown. Add the tomato paste and flour and continue to stir with a wooden spoon for about 2 minutes. Scrape the bottom often so the flour does not burn or stick and is well mixed with the vegetables. Turn heat down to medium and add the wine H cup of water if you do not want to use wine. Mix well. Add the stock and bay leaf and simmer for 30 minutes. Strain and return the sauce to the stove and continue cooking until sauce is reduced to 1 cup about 10 to 15 minutes. Finish the sauce with a few grindings of black pepper and fresh rosemary. This sauce should be smooth dark brown and slightly thick.

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J U N E 147 Serving size: 1H tablespoons Vegetable exchanges: 1 Calories: 48 55 † Calories from fat: 24 Total fat: 3 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 221 milligrams Carbohydrate: 4 grams Dietary fiber: 0 grams Sugars: 1 gram Protein: 2 grams Alcohol: 1 † gram Figure in parentheses does not include salt. † Figures in parentheses are for wine included in preparation. Beef Stock y i e l d : 1 quart 4 cups 2 pounds beef bones cut into small pieces shank or leg bones are best 2 medium carrots washed coarsely chopped 1 medium onion not peeled quartered 2 cloves garlic cut in half 1 stalk celery coarsely chopped 2 tomatoes quartered 1 teaspoon thyme 1 teaspoon rosemary 1 tablespoon peppercorns 1 teaspoon salt optional 1 bay leaf 12 cups cold water Preheat the oven to 450°. Brown the bones in a roasting pan for 15 minutes. Stir. Add the vegetables and cook for 15 minutes more. Remove from oven and transfer the contents of the baking pan into a large pot. Add the seasonings and cold water. Start with medium heat and bring the stock up to a boil. Turn the heat down to low and simmer gently for 3 hours. Skim off any scum or fat that rises to the surface. Strain the stock through a fine mesh strainer. Discard the bones and vegetables. There should be about 1 quart of liquid left. If you have more

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148 The Diabetes Holiday Cookbook put the stock back on the stove and gently reduce to 1 quart. Place the stock in the refrigerator and let it cool for 6 to 8 hours or overnight. When cold the fat will be hardened and can be easily lifted from the top. The stock will keep for 1 week covered in the refrigerator or for several months if frozen. Note: Freeze any remaining stock in small containers for use in other recipes. Serving size: H cup Free food Calories: 14 Calories from fat: 4 Total fat: 0 grams Saturated fat: 2 grams Cholesterol: 0 milligrams Sodium: 319 28 milligrams Carbohydrate: 0 grams Dietary fiber: 0 grams Sugars: 0 grams Protein: 2 grams Figure in parentheses does not include salt. Green Beans with Red Pepper Sauté y i e l d : 6 servings I pound green beans cut into 1–1H-inch lengths 1 teaspoon olive oil H medium onion cut into strips 1 1 clove garlic minced 1 medium red pepper cut into strips 1 inch long Salt and pepper to taste inch long Boil the beans for 8 to 9 minutes in 3 cups of water. While the beans are cooking heat the olive oil in a nonstick fry pan over medium heat add the onions and garlic and sauté for 2 minutes. Add the peppers and

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J U N E 149 continue to sauté tossing or stirring often. When the beans are done drain them and add them to the fry pan. Season with salt and pepper if desired and stir or toss well. Remove from heat and serve. Serving size: H cup Vegetable exchanges: 1 Calories: 37 Calories from fat: 8 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 4 milligrams Carbohydrate: 5 grams Dietary fiber: 2 grams Sugars: 2 grams Protein: 1 gram

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150 The Diabetes Holiday Cookbook Roasted Rosemary Potato Wedges To Kill Diabetes Today Click Here y i e l d : 4 servings 3 baking potatoes washed H teaspoon freshly ground black 1 tablespoon fresh rosemary leaves pepper pulled from stem 1 teaspoon paprika G teaspoon salt Preheat the oven to 400º. Coat a roasting pan or cookie sheet pan with cooking spray. Cut each potato in half then each half into 4 long thin wedges. Mix together the rosemary salt pepper and paprika in a plastic bag. Add the potatoes to the bag and toss well. Lay the potatoes flat on the baking sheet and roast for 20 minutes. Turn the potatoes over and cook them for another 20 minutes or until golden brown and crispy. Serving size: G recipe approximately H cup Starch exchanges: 1 Calories: 69 Calories from fat: 1 Total fat: 0 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Dietary fiber: 2 grams Sugars: 0 grams Protein: 2 grams

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J U N E 151 Sodium: 151 milligrams Carbohydrate: 16 grams Chocolate Mousse To Kill Diabetes Today Click Here y i e l d : 6 servings H cup egg substitute 1 ounce semisweet chocolate op2 teaspoons Equal 7 packets tional for garnish 6 ounces semisweet chocolate 1 pint plus H cup Cool Whip Lite whipped topping Using an electric mixer whip the egg substitute with the Equal until light and fluffy. Melt the chocolate in the top of a double boiler. Remove the chocolate from the heat. With a wire whisk whip the egg substitute into the chocolate. Scrape down the mixture as you beat to completely combine. Using a rubber spatula fold 1 pint of the Cool Whip Lite into chocolate mixture. Mix gently but thoroughly. Divide into 6 parfait glasses or stemmed wineglasses. Top each serving with a generous spoonful of whipped topping.

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152 The Diabetes Holiday Cookbook As an added garnish grate a small amount of some extra chocolate and sprinkle it on top of the whipped cream. Serving size: P recipe Starch exchanges: 1H Fat exchanges: 3 Calories: 247 Calories from fat: 131 Total fat: 15 grams Saturated fat: 9 grams Cholesterol: 0 milligrams Sodium: 40 milligrams Carbohydrate: 25 grams Dietary fiber: 2 grams Sugars: 18 grams Protein: 4 grams Coconut Custard Pie y i e l d : 1 9-inch pie 2 cups 2 milk Pinch of salt 2H tablespoons cornstarch 1 egg 1 egg yolk reserve the white for another use 1 tablespoon butter chopped 2 teaspoons Equal 7 packets I cup shredded coconut 1 9-inch pie shell regular prebaked till golden brown and cooled available frozen 1 cup Cool Whip Lite whipped topping 1 teaspoon vanilla extract Bring 1H cups of the milk and the salt to a boil in a heavy saucepan. In a separate bowl dissolve the cornstarch in the remaining H cup milk add the egg and yolk and mix to combine. Whisk a third of the boiling milk into the cornstarch mixture using a wire whisk. Then whisk this back into the remainder of the boiling milk. Reduce heat to simmer and cook for 2 minutes stirring constantly. Remove from heat.

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J U N E 153 Add the chopped butter and stir until it is dissolved. Add the vanilla Equal and coconut. Mix until completely combined. Pour into the prebaked pie shell. Cover with plastic wrap and allow the wrap to touch the custard to prevent a skin from forming. Chill at least 3 hours before cutting. Top each piece with a generous spoonful of whipped topping. Serving size: Q of pie Starch exchanges: 1 Fat exchanges: 2 Calories: 192 Calories from fat: 110 Total fat: 12 grams Saturated fat: 6 grams Cholesterol: 49 milligrams Sodium: 157 milligrams Carbohydrate: 16 grams Dietary fiber: 1 gram Sugars: 3 grams Protein: 4 grams

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July Independence Day/Canada Day To Kill Diabetes Today Click Here

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Independence Day/ Canada Day To Kill Diabetes Today Click Here July 4/July 1 uly is the month in which Americans and Canadians celebrate the birth of their countries. Independence Day or the Fourth of July is the official birthday of the United States of America. It commemorates the signing of the Declaration of Independence by the Continental Congress on July 4 1776 in Philadelphia Pennsylvania. During this era King George III of England ruled the thirteen original colonies. However the colonists objected to taxation without J

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representation and they showed their anger with the Boston Tea Party in 1773. In response King George sent troops to try to control their rebellion. In 1774 each of the colonies sent representatives to Philadelphia to convene the First Continental Congress. There was unrest among the colonists they were unhappy with England but not yet ready to go to war. In April 1775 the king’s army advanced on Concord Massachusetts to suppress a colonial uprising causing Paul Revere to embark on his famous midnight ride. The Battle of Concord that followed represented the battle for the republic and during it “the shot heard ’round the world” was fired. The Continental Congress tried to work out its differences with England—to no avail. By June of 1776 it became apparent that they would not succeed and a committee was appointed to write the Declaration of Independence. On July 4 members voted to accept this document. John Hancock president of the Continental Congress signed the Declaration of Independence “with a great flourish” so that King George could read the signature without his spectacles. The document declaring a new country no longer under English rule was read to cheering crowds in Independence Square accompanied by the pealing of the Liberty Bell. 119

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158 The Diabetes Holiday Cookbook Canada’s birthday celebrates the anniversary of the British North America Act bringing Lower Ontario and Quebec Canada into the Dominion of Canada. Dominion Day the original name of this holiday was officially established in 1867. Canada has grown since that time and now includes the additional provinces of Alberta British Columbia Manitoba Newfoundland Prince Edward Island Saskatchewan the Northwest Territory and the Yukon Territory. The holiday has been celebrated annually since 1958 when flags and patriotism became part of the tradition. In 1968 multicultural celebrations started and were celebrated throughout the whole month of July. The name of this holiday was officially changed from Dominion Day to Canada Day in 1982. Today Canada Day committees in every province and territory organize and coordinate local celebrations. These holidays in both countries are celebrated with parades picnics band concerts and fireworks. They are also an excellent day to do something physically active. Baseball tennis and swimming are enjoyable sometimes competitive and they can burn up any extra calories people might consume. So invite your friends and neighbors over and have a celebration. The menu choices offered let your guests select a tasty meal well within their dietary parameters. Fire up the grill and enjoy a delicious day. Independence Day/ Canada Day Tomato Salad with Balsamic Vinaigrette

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Grilled Pacific Salmon Mango and Bourbon Chicken Breasts Russet Burgers Baked Beans Canadian Style Vegetable Kabobs Maple Walnut Brownies Red White and Blueberry Chiffon Cake Tomato Salad with Balsamic Vinaigrette y i e l d : 6 servings Balsamic Vinaigrette G cup balsamic vinegar 2 teaspoons Dijon mustard 3 tablespoons water 1 packet Sweet’N Low Mix all the ingredients put the vinaigrette into a tightly covered container and chill it well in the refrigerator. This dressing can be made ahead of time it will keep for approximately 2 weeks if kept refrigerated.

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160 The Diabetes Holiday Cookbook 121 Salad 3 medium vine-ripened tomatoes G teaspoon freshly ground black 1 small sweet onion pepper G cup fresh basil leaves cut into strips Thickly slice the tomatoes and lay them out on a platter alternating them with the thinly sliced sweet onion. Top with basil leaves and freshly ground black pepper. Spoon the vinaigrette over the salad just before serving. Serving size: P of recipe Vegetable exchanges: 1 Calories: 33 Calories from fat: 5 Total fat: H gram Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 35 milligrams Carbohydrate: 6 grams Dietary fiber: 1 gram Sugars: 4 grams Protein: 1 gram Grilled Pacific Salmon y i e l d : 8 servings 2 pounds salmon fillet skin on all bones removed G cup low-sodium soy sauce G cup water 2 tablespoons balsamic vinegar 1 tablespoon finely minced onion 2 teaspoons finely minced garlic 1 teaspoon Splenda sugar substitute 1 lemon cut into 8 wedges optional

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Rinse the salmon fillet in cold water and pat it dry with paper towels. Run your fingers along the fillet to feel for tiny pin bones. The pin bones run from the head to about two-thirds the length of the fillet appearing about every H inch. Pull out the bones using a pair of clean tweezers. Place the salmon in a nonreactive dish—glass or enamel. In a separate bowl mix together all the other ingredients. Pour this mixture over the fish and marinate for 12 to 24 hours turning fish 2 or 3 times. An hour before serving light your grill so that one side is hot and the other side is medium-hot. Lightly oil the grates on your grill just before

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J U LY 162 cooking. Take the fish out of the marinade and cook it on the hot section flesh side down for 1 minute. Carefully rotate it a quarter turn and cook for another minute. Flip fish over and continue to cook for 8 to 10 minutes on the medium-hot section rotating a quarter turn if necessary to get even cooking. Do not overcook. Salmon should be opaque and flaky. Transfer to a large platter and serve immediately. Garnish with lemon if desired. Serving size: 3 ounces Medium-fat-meat exchanges: 3 Calories: 247 Calories from fat: 135 Total fat: 15 grams Saturated fat: 4 grams Cholesterol: 74 milligrams Sodium: 91 milligrams Carbohydrate: 0 grams Dietary fiber: 0 grams Sugars: 0 grams Protein: 26 grams Mango and Bourbon Chicken Breasts To Kill Diabetes Today Click Here y i e l d : 8 servings

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J U LY 163 8 4-ounce skinless boneless chicken breasts 1 cup peeled and minced ripe mango 1 tablespoon Worcestershire sauce 1 tablespoon rice wine vinegar 2 teaspoons Dijon mustard G cup bourbon G cup minced red pepper G cup minced onion 1 teaspoon finely chopped cilantro leaves 2 –3 drops of Tabasco sauce 8 slices of mango 8 sprigs of cilantro Wash the chicken breasts and dry them with paper towels. Put the minced mango Worcestershire sauce vinegar mustard bourbon pepper onion cilantro leaves and Tabasco sauce into a food processor or blender and puree. Spread this marinade over the chicken breasts. Place them in a nonreactive dish like glass and cover. Refrigerate for at least 3 hours or up to 1 day flipping the pieces over a few times. You may substitute 1 teaspoon rum extract and G cup of water for the bourbon. You will save 3 calories and H gram of alcohol. Prepare the grill and cook the chicken breasts over medium heat about 10 minutes per side. Turn them frequently so they do not burn. When they’re done transfer them to a platter and garnish with a slice of mango and a sprig of cilantro atop each breast. Serving size: 1 chicken breast Very-lean-meat exchanges: 3 Vegetable exchanges: 1 Calories: 146 Calories from fat: 14 Total fat: 2 grams Saturated fat: 0 grams Cholesterol: 66 milligrams Sodium: 85 milligrams Carbohydrate: 4 grams Dietary fiber: 0 grams Sugars: 3 grams Protein: 26 grams Alcohol: 1 gram

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164 The Diabetes Holiday Cookbook Russet Burgers To Kill Diabetes Today Click Here y i e l d : 8 burgers 2 pounds lean ground beef N cup finely grated potato G cup finely grated onion 1 egg 2 tablespoons sweet relish 1 teaspoon salt optional 1 teaspoon freshly ground black pepper Light or turn on the grill. Heat until it is “white hot.” Mix all the ingredients well and form 8 equal-size patties. Broil them on a charcoal grill for the best flavor but any kind of grill will suffice. Cook the burgers for 3 minutes or until a meat thermometer inserted into the center of the burger registers 155°F or 72°C. Serve the burgers on purchased hamburger buns if desired with mustard and ketchup on the side. Serving size: J recipe Medium-fat-meat exchanges: 3 Calories: 238 Calories from fat: 131 Total fat: 15 grams Saturated fat: 6 grams Cholesterol: 98 milligrams Sodium: 388 89 milligrams Carbohydrate: 3 grams Protein: 23 grams Figure in parentheses does not include salt. Baked Beans Canadian Style

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J U LY 165 y i e l d : 12 servings 1 pound white navy beans 2 tablespoons Dijon mustard N cup blackstrap molasses 1 small onion finely diced G cup ketchup 1 tablespoon Worcestershire sauce H can tomatoes drained diced 1 teaspoon Tabasco sauce Preheat the oven to 250°. In the refrigerator soak the beans overnight in 6 cups of water. Drain the beans. In 6 cups of fresh water bring the beans to a boil in a 3- quart Dutch oven. Then turn the heat down to medium and skim off any scum that rises to the top. Add the molasses ketchup canned tomatoes mustard onion Worcestershire and Tabasco. Cover and bake for 6 hours. Remove the cover and stir. Add a little water if the beans are dry. Bake for 1 more hour uncovered stirring a few times. Serving size: I cup Starch exchanges: 2 Calories: 162 Calories from fat: 6 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 119 milligrams Carbohydrate: 31 grams Dietary fiber: 10 grams Sugars: 7 grams Protein: 9 grams

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166 The Diabetes Holiday Cookbook Vegetable Kabobs To Kill Diabetes Today Click Here y i e l d : 6 servings 1 small firm eggplant peeled and cut into 6 1-inch squares H inch thick Pinch of salt 1 small onion cut into 6 wedges 6 mushrooms each about 1 inch round 1 small red pepper seeds removed cut into 1-inch squares 1 small zucchini cut into 6 1-inch squares H inch thick 1 large Roma tomato cut into 6 wedges 2 tablespoons olive oil G teaspoon salt G teaspoon freshly ground black pepper 1 small green pepper seeds removed cut into 1-inch squares Sprinkle the eggplant pieces with a pinch of salt toss and let rest for 20 minutes. Meanwhile prepare all the other vegetables. Toss the onion mushrooms peppers zucchini and eggplant with the olive oil. If you are using wooden skewers first soak them in water for at least 1 hour. Thread each skewer with 1 piece of each vegetable starting with mushroom tomato onion and red pepper then adding eggplant green pepper and zucchini. Cover the kabobs and set them aside in the refrigerator until you’re ready to grill. Cook them on a medium-hot grill about 3 to 4 minutes per side turning them until all 4 sides are lightly browned. Season with salt and pepper to taste.

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J U LY 167 Serving size: 1 kabob Vegetable exchanges: 2 Calories: 59 Calories from fat: 16 Total fat: 2 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 107 milligrams Carbohydrate: 10 grams Dietary fiber: 3 grams Sugars: 6 grams Protein: 2 grams Maple Walnut Brownies To Kill Diabetes Today Click Here y i e l d : 16 brownies H cup 1 stick butter G teaspoon baking soda H cup light brown sugar Pinch of salt H cup sugar-free maple syrup H cup chopped walnuts 2 teaspoons maple-flavored extract I cup plus 2 tablespoons all-purpose flour Preheat the oven to 350°. Melt the butter over low heat. Remove it from the heat and blend with the brown sugar maple syrup and maple extract in a medium mixing bowl. Set aside. Sift together the flour baking soda and salt. Blend these dry ingredients into the butter mixture using a rubber spatula. Fold in the walnuts. Spray a 9-inch-square baking pan with cooking spray. Pour the

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168 The Diabetes Holiday Cookbook batter into the pan and bake 25 minutes or until a toothpick inserted into the center comes out clean. Serving size: 1 brownie Starch exchanges: 1 Fat exchanges: 1 Calories: 127 Calories from fat: 72 Total fat: 8 grams Saturated fat: 4 grams Cholesterol: 16 milligrams Sodium: 106 milligrams Carbohydrate: 12 grams Dietary fiber: 0 grams Sugars: 4 grams Protein: 1 gram Red White and Blueberry Chiffon Cake y i e l d : 1 8-by-12-inch cake 2 cups all-purpose flour 1 cup plus 1 tablespoon Splenda sugar substitute 1 tablespoon baking powder H teaspoon salt H cup oil 7 eggs separated H cup orange juice G cup water 2 teaspoons vanilla extract 2 teaspoons grated orange zest H teaspoon cream of tartar 1 pint fresh strawberries H pint fresh blueberries 1 cup Cool Whip Lite whipped topping Preheat the oven to 325°. Sift together the flour 1 cup of the Splenda the baking powder and salt in the mixing bowl of an electric mixer fitted with the paddle attachment. Make a well in center of the dry ingredients. Add the oil egg

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J U LY 169 yolks orange juice water vanilla and orange zest into the well and beat until smooth. In a separate bowl make a meringue by whipping the egg whites cream of tartar and the remaining 1 tablespoon of Splenda until the egg whites form a stiff peak. Take a third of the flour mixture and gently fold it into the meringue. Then fold the meringue back into the remainder of the flour mixture. Pour the batter into a 12-by-8-inch pan that has been sprayed lightly with cooking spray. Bake for 30 to 35 minutes. The cake should be lightly browned and spring back to the touch. Allow the cake to cool 30 minutes and then remove it from the pan placing it onto a serving tray. Cool it in refrigerator 30 more minutes before proceeding. In the meantime wash and slice the strawberries and wash the blueberries. Dry the fruit and toss together. Spread the whipped topping evenly over the cake. Sprinkle fruit evenly over the topping. Cut into 24 pieces. Serving size: 1 piece Starch exchanges: 1 Fat exchanges: 1 Calories: 122 Calories from fat: 59 Total fat: 7 grams Saturated fat: 1 gram Cholesterol: 62 milligrams Sodium: 118 milligrams Carbohydrate: 12 grams Dietary fiber: 1 gram Sugars: 2 grams Protein: 3 grams

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August Happy Birthday To Kill Diabetes Today Click Here

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Happy Birthday To Kill Diabetes Today Click Here Every day is someone’s birthday. oth the day a person is born and the anniversary of that day are known as a birthday. Everyone has one and it is a special day When you are young you anticipate the day with great longing. Little children tend to count the time between birthdays anxious to be a year older. But as we get older our attitudes change. Many older people celebrate their birthdays but do not acknowledge which birthday they’re celebrating. Some people like the famous comedian Jack Benny stay thirty-nine forever. As time goes on attitudes generally change again. When people live to the ripe old age of eight-five or ninety they tend to boast about their age. Those who make it to a hundred or more often get B

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special greetings from the White House and Willard Scott on the Today show. If you have a child who has diabetes you can work with his or her health-care team to figure out how you can adjust the insulin dosage to allow for special treats. If the birthday falls during a good-weather season in your area plan a party outdoors. That way the children can run and play without worry about breaking things. If you have an outdoor party plan games in which all the children can participate. Hopscotch and Red Light/Green Light are old favorites enjoyed by all. Have your child help you plan the party shop for the decorations and select the menu. Our menu suggestions are child-friendly and all are finger foods. Pecan Chicken Fingers and Potato Gaufrettes are young-crowd pleasers and easy to prepare. Grape Tomatoes Baby Carrots and Celery Sticks are vegetables most children will readily eat but do not hesitate to add any of your own child’s favorites. The Peanut Butter and Banana Cupcake Surprise takes a little more work but the looks on the 131

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174 The Diabetes Holiday Cookbook faces of the children when they discover the ice cream make it worth the effort. If you are celebrating with adults make the meal elegant by using your best china crystal and table linens. Flowers and candles always add a festive touch. The menu exemplifies how delicious healthful choices can be. Put birthday candles in the Chocolate Cream Pie—and celebrate Whatever you do on your birthday just don’t regret getting older. It is a glorious privilege.

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Happy Birthday Child Pecan Chicken Fingers Potato Gaufrettes Grape Tomatoes Baby Carrots Celery Sticks Peanut Butter and Banana Cupcake Surprise Pecan Chicken Fingers To Kill Diabetes Today Click Here y i e l d : 4 servings H cup quick oats J teaspoon paprika G cup finely chopped pecans or J teaspoon poultry seasoning walnuts 12 ounces skinless boneless chicken

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176 The Diabetes Holiday Cookbook J teaspoon garlic salt breasts J teaspoon freshly ground black pepper Preheat the oven to 350°. Spread the oats on a cookie sheet and bake until they are lightly browned. Remove the cookie sheet from the oven and increase the temperature to 425°. Mix the toasted oats and the nuts with the seasonings. Flatten the chicken to about H inch thick with a mallet. Cut the chicken into strips about 1 inch wide and 3 inches long. Coat the chicken on all sides with the oat/nut mixture. Lay the chicken pieces flat on a baking pan 133 coated with cooking spray and bake for about 12 minutes. The chicken will be opaque inside and the breading will be a rich brown color. Serving size: G of recipe Starch exchanges: H Very-lean-meat exchanges: 3 Calories: 177 Calories from fat: 49 Total fat: 5 grams Saturated fat: 1gram Cholesterol: 49 milligrams Sodium: 75 milligrams Carbohydrate: 8 grams Dietary fiber: 1 gram Sugars: 0 grams Protein: 22 grams Potato Gaufrettes

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y i e l d : 4 servings 2 baking potatoes 2 teaspoons vegetable oil H teaspoon freshly ground black pepper G teaspoon onion salt Preheat the oven to 450°. G teaspoon garlic salt G teaspoon paprika J teaspoon ground thyme J teaspoon ground rosemary Wash the potatoes well and cut them into slices G inch thick with a crinkle/wavy knife if you have one. Put the rest of the ingredients into a plastic bag and shake well. Add the potatoes and shake well to coat. Coat a baking pan with cooking spray and arrange the seasoned potatoes on it in a single layer. Bake them for 15 minutes. Turn the potatoes over and bake them for 10 minutes longer or until crisp. Serving size: G recipe Starch exchanges: 1 Calories: 99 Calories from fat: 22 Total fat: 2 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 101 milligrams Carbohydrate: 17 grams Dietary fiber: 0 grams Sugars: 0 grams Protein: 3 grams A U G U S T 135 Grape Tomatoes Baby Carrots and Celery Sticks

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178 The Diabetes Holiday Cookbook These vegetables are popular choices with most children. And there’s no recipe necessary here Simply arrange them attractively on a platter and let the little ones help themselves. Feel free to add or substitute any vegetable your child likes. There are many varieties of miniature vegetables available these days and they are a good way to introduce your child to new vegetables. Peanut Butter and Banana Cupcake Surprise filled with chocolate ice cream y i e l d : 1H dozen 2I- inch cupcakes Cupcakes 2 medium bananas very ripe 2I cups cake flour I cup Splenda sugar substitute H cup brown sugar 1 teaspoon salt H cup shortening 2 eggs 2 egg yolks 1 tablespoon baking soda 1 tablespoon baking powder I cup 2 milk 2 teaspoons vanilla extract Preheat the oven to 350°.

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Mix together the bananas I cup of the cake flour the Splenda brown sugar salt and shortening in the bowl of an electric mixer on medium speed for 4 minutes. Scrape down the sides of the bowl twice during mixing. Add the eggs and yolks gradually while continuing to mix on medium speed. Scrape down sides of bowl once more. Sift together the remaining 2 cups of cake flour the baking soda and baking powder and add to the above mixture. Blend slightly and then begin to add the milk and vanilla gradually until they’re incorporated. Scrape down the sides of bowl and mix until smooth. Pour the batter into cupcake pans that are either coated with cooking spray or lined with paper cupcake cups. Bake for approximately 18 to 20 minutes. Test for doneness by inserting a toothpick into the center of a cupcake. It should come out clean. Remove the cupcakes from the pans and cool them completely before icing. Icing H cup peanut butter Rainbow sprinkles 3 cups Cool Whip Lite whipped Chocolate syrup topping 2G cups sugar-free chocolate ice cream Place the peanut butter in a bowl and beat it by hand with a rubber spatula. Add 1 cup of the whipped topping and beat until smooth. Add the remaining topping and fold in until smooth. Ice the tops of the cupcakes and add sprinkles. To serve slice off the top third of each cupcake and set these pieces aside. Use a tablespoon to scoop out a cavity in the bottom piece of each cupcake. Fill the hollow with ice cream. Replace the reserved tops. Drizzle some chocolate syrup on each plate and place cupcake on plate. Sprinkle some rainbow sprinkles around the plate. Serve immediately.

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180 The Diabetes Holiday Cookbook Serving size: 1 cupcake Starch exchanges: 1 Fruit exchanges: 1 Fat exchanges: 2 Calories: 228 Calories from fat: 92 Total fat: 10 grams Saturated fat: 3 grams Cholesterol: 39 milligrams Sodium: 384 milligrams Carbohydrate: 30 grams Dietary fiber: 1 gram Sugars: 11 grams Protein: 6 grams This recipe is not recommended for low-sodium diets. Happy Birthday Adult To Kill Diabetes Today Click Here Iced Basil Gazpacho Veal Marengo Noodles Rosemary Zucchini and Yellow Squash Chocolate Cream Pie

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Iced Basil Gazpacho To Kill Diabetes Today Click Here y i e l d : 6 servings 2 medium ripe tomatoes cored and seeded diced into G-inch pieces 2 large cucumbers peeled seeded and diced into G-inch pieces 1 medium green pepper diced into G-inch pieces 1 small onion peeled and finely 1 clove garlic very finely minced 1 tablespoon chopped fresh parsley 1 cup water 11H- ounce can V-8 juice 2 tablespoons red wine vinegar Dash of freshly ground black pepper H tablespoon chopped fresh basil diced 2 teaspoons olive oil Combine all the ingredients except the basil. Refrigerate covered for at least 2 hours but not more than 24 hours. Before serving add the fresh basil and ladle into chilled bowls. Serving size: 4 ounces Vegetable exchanges: 2 Calories: 56 Calories from fat: 16 Total fat: 2 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 156 milligrams Carbohydrate: 9 grams Dietary fiber: 2 grams Sugars: 4 grams Protein: 1 gram

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182 The Diabetes Holiday Cookbook 137

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Veal Marengo y i e l d : 4 servings 1H pounds veal leg or loin flattened to S inch thick Flour to dust veal 1 tablespoon olive oil 2 tablespoons minced raw onion 1 teaspoon minced garlic clove 8 ounces mushrooms sliced 1H tablespoons tomato paste 16 small pearl onions frozen 4 ripe olives sliced 1 teaspoon tarragon H teaspoon white pepper Egg noodles prepared according to package directions Fresh rosemary sprigs optional for garnish 2 tablespoons white wine Lightly dust the veal with flour. Heat a pan on high and then add the olive oil. When the oil is hot quickly sear the veal on both sides for about 1 minute or until lightly browned. Remove the veal to a platter. In the same pan add the onion garlic and mushrooms and sauté over medium heat for 5 minutes. Add the tomato paste and stir well. Add the wine pearl onions and olives and continue to cook for another 2 minutes. Add the tarragon and pepper. Stir. Return the veal to the pan just long enough to heat it through. Place the veal slices on a bed of prepared noodles arranged artistically on a plate and spoon the sauce from the pan over all. Garnish the plate with a sprig of fresh rosemary if desired. Serving size: G recipe Very-lean-meat exchanges: 5 Vegetable exchanges: 1 Fat exchanges: 1 Calories: 255 Calories from fat: 71 Total fat: 8 grams Saturated fat: 2 grams Cholesterol: 133 milligrams Carbohydrate: 6 grams Dietary fiber: 1 gram Sugars: 1 gram Protein: 39 grams

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184 The Diabetes Holiday Cookbook Sodium: 159 milligrams This recipe easily adapts to chicken by using skinless boneless breasts flattened thin. The chicken will take just a little longer to cook. A U G U S T 139 Rosemary Zucchini and Yellow Squash y i e l d : 4 servings 1 small zucchini 1 small yellow squash H tablespoon olive oil 3 sprigs of fresh rosemary or H teaspoon dried rosemary J teaspoon salt J teaspoon white pepper Cut the zucchini and squash on the bias about H inch thick making about 8 pieces from each. If you are using fresh rosemary coat the vegetables with the olive oil and add the rosemary. If you are using dried rosemary mix the olive oil and dried rosemary and then coat the vegetables with this mixture. Set aside for 30 minutes or longer. Prepare the grill so that it is hot. Carefully place the vegetables on the grill and grill for 2 to 3 minutes on each side until they are tender. If you prefer you may use the broiler in your oven. Broil just long enough to make the

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vegetables tender and not mushy. Sprinkle with a little salt and white pepper if desired. Serving size: G recipe Vegetable exchanges: 1 Calories: 17 Calories from fat: 5 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 77 milligrams Carbohydrate: 3 grams Dietary fiber: 0 grams Sugars: 1 gram Protein: 1 gram Chocolate Cream Pie y i e l d : 1 9-inch deep-dish pie 1 9-inch deep-dish pie shell prebaked until golden brown and cooled available frozen 2H cups 2 milk 2 ounces unsweetened chocolate 2 ounces semisweet chocolate 1 tablespoon plus 2 teaspoons Equal 16 packets 2 tablespoons cornstarch 3 tablespoons unsweetened cocoa powder 2 eggs 1 tablespoon butter chopped 1 teaspoon vanilla extract 1 cup Cool Whip Lite whipped topping optional Pinch of salt Boil 2G cups of the milk in a heavy saucepan. Chop both chocolates very fine. Remove the milk from the heat and stir in the chocolates. Stir until completely melted. Sift together the Equal salt cornstarch and cocoa. Add the remaining G cup milk to the dry ingredients and beat until smooth. Beat in the eggs. Using a wire whisk gradually whisk in H cup of the hot chocolate milk to the egg mixture. Return the saucepan of chocolate milk to medium heat. Gradually add the egg mixture while whisking. Reduce the heat to low and cook for 2 minutes stirring constantly. The mixture will thicken. Remove it from the heat and stir in the chopped butter and vanilla. Pour the mixture into the prepared pie shell. Cover it with

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186 The Diabetes Holiday Cookbook plastic wrap and chill in the refrigerator. Allow the filling to set for at least 3 hours. If you wish top each piece with whipped topping upon serving. Serving size: Q of pie Starch exchanges: 1 Fat exchanges: 2H Calories: 195 Calories from fat: 114 Total fat: 13 grams Saturated fat: 6 grams Cholesterol: 51 milligrams Sodium: 153 milligrams Carbohydrate: 18 grams Dietary fiber: 2 grams Sugars: 5 grams Protein: 5 grams

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September Labor Day Rosh Hashanah To Kill Diabetes Today Click Here

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Labor Day To Kill Diabetes Today Click Here First Monday in September n June 1894 Congress passed an act making the first Monday in September a legal holiday and each year since then Americans have celebrated this holiday midway between the Fourth of July and Thanksgiving. While we know it as the final long weekend of summer its origins lie in the industrial revolution. Factories nonexistent prior to 1750 became widespread by 1850. Safety standards and regulations were unheard of and factories were dangerous and inhumane workplaces. Employers were concerned about profits not the safety of the workers and people worked long hours for little pay. I

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The labor movement began in the late 1800s because workers wanting to improve their lot joined together to form unions. In the early days protests were not peaceful and violence and bloodshed were part of any labor strike. About this time union workers began taking unpaid time off to hold parades and picnics and listen to speeches on how to right the wrongs of industrialized society. Thus the holiday was born. It became official shortly after the end of the infamous and bloody Pullman strike of 1894. As it was an election year President Cleveland wanted to appease the workingman so he signed the legislation making Labor Day official. Although he gave birth to this holiday Cleveland was not reelected. Yet to this day the unions continue to support political candidates who share their ideology. Union membership has declined over the years with only about 15 percent of Americans belonging to unions. Nevertheless all of us whether we belong to a union or not have benefited from the struggles of the early 143

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union members. Things that employees now take for granted—the fortyhour workweek paid vacations health insurance—are the result of their fight. So in the tradition of the day enjoy a break from work have a picnic include some physical activity and remember those pioneers who made all this possible. Our menu is best for a party. If you plan on having a large group you can now serve a variety of foods and your guests who have special health needs can select those foods that fit their need and desires. Slice the turkey and tri-tip steaks so that your guests can have some of each without going overboard. All the salads feature dressings that are low in fat and high in flavor. And the Peach and Blueberry Cobbler lends itself to an alternative sweetener which automatically lowers the sugar and calorie content enabling all to enjoy this treat.

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192 The Diabetes Holiday Cookbook Labor Day Vegetable Salad with Balsamic Vinaigrette All-American Pasta Salad Three-Bean Salad Red White and Blue Potato Salad Citrus-Marinated Turkey Steaks Tri-tip Beer Steak Peach and Blueberry Cobbler or Sun-Dried Cherry and Pineapple Bar Vegetable Salad with Balsamic Vinaigrette y i e l d : 8 servings

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3 medium vine-ripened tomatoes 1 cucumber English or seedless 1 medium onion sliced 2 teaspoons fresh thyme chopped Freshly ground black pepper H cup Balsamic Vinaigrette see recipe p. 121 Fresh basil leaves for garnish Remove the stems from the tomatoes and cut the tomatoes into small wedges. Set aside. Wash the cucumber and with the tines of a fork cut little grooves about G inch deep into the sides by dragging the fork down lengthwise. Repeat all the way around. Cut the cucumber in half lengthwise and slice it across about G inch thick. If you use a regular cucumber 145 be sure to remove seeds by dragging a spoon down the inside of each half. Place the cucumber slices in a large bowl. Add the sliced onion. Mix in the thyme pepper and vinaigrette. Toss well. Add in the tomatoes and gently mix. Place in a serving bowl and garnish with fresh basil. Serving size: J recipe about I cup Vegetable exchanges: 1 Calories: 31 Calories from fat: 3 Total fat: 0 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 32 milligrams Carbohydrate: 7 grams Dietary fiber: 1 gram Sugars: 5 grams Protein: 1 gram All-American Pasta Salad y i e l d : 8 servings

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194 The Diabetes Holiday Cookbook 8 ounces ditalini pasta or other small pasta 1 cup plain yogurt 1 tablespoon lemon juice 2 teaspoons curry powder 1 tablespoon finely chopped parsley 1 teaspoon white pepper 1 medium cucumber peeled seeded and diced into G- inch pieces H small onion finely diced 1 small green pepper seeded and diced into G- inch pieces 1 small tomato cut in half seeded and diced into G- inch pieces 2 teaspoons finely chopped fresh basil Cook the pasta per package directions. While the pasta is cooking mix together the yogurt lemon juice curry powder parsley white pepper and basil in a large bowl. Add the cucumber onion green bell pepper and tomato. Blend well. When the pasta is cooked cool it under cold running

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S E P T E M B E R 195 water. Drain the pasta well and add it to the bowl. Toss cover and refrigerate until ready to serve. Serving size: J recipe approximately I cup Starch exchanges: 1 Vegetable exchanges: 2 Calories: 141 Calories from fat: 10 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 1 milligram Sodium: 25 milligrams Carbohydrate: 27 grams Dietary fiber: 2 grams Sugars: 4 grams Protein: 6 grams Three-Bean Salad To Kill Diabetes Today Click Here y i e l d : 8 servings 1 15-ounce can red kidney beans 50 less salt 1 15-ounce can white navy beans 50 less salt 1 15-ounce can black beans 50 less salt 12 cups water H medium white onion cut into H medium green pepper diced into small pieces 2 teaspoons Dijon mustard 1 tablespoon white wine vinegar H cup plain nonfat yogurt 8 drops Tabasco sauce 1 tablespoon finely chopped fresh parsley

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196 The Diabetes Holiday Cookbook short strips H medium red pepper diced into small pieces Drain all the beans in a colander and then soak them in 6 cups of cold water for 15 minutes. Drain well. Bring 6 fresh cups of water to a boil on high heat in a large pot. Add the beans. When the water returns to a boil turn off heat and drain the beans. After they are well drained place them in a large bowl. Add the onion and peppers and mix gently. In a separate bowl mix the mustard vinegar yogurt and Tabasco sauce. Add this dressing to the beans and mix well. Sprinkle with chopped parsley and refrigerate until ready to serve. Serve chilled. Serving size: J recipe approximately I cup Starch exchanges: 2 Calories: 153 Calories from fat: 6 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 1 milligram Sodium: 224 milligrams Carbohydrate: 29 grams Dietary fiber: 9 grams Sugars: 3 grams Protein: 10 grams Red White and Blue Potato Salad y i e l d : 8 servings

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S E P T E M B E R 197 H pound Peruvian Blue potatoes washed well and cut into I-inch cubes H pound Red Bliss potatoes washed well and cut into I-inch cubes H pound round white potatoes washed well and cut into I-inch cubes Freshly ground black pepper 4 strips of turkey bacon cut into Ginch strips G cup red onion cut into thin strips G cup white wine vinegar G cup Chicken Stock see recipe p. 21 2 green onions cut small Cook all the potatoes covered in lightly salted water for 15 to 20 minutes until tender. Drain. Add the pepper to taste and set aside in a large bowl. Sauté the bacon until it is light brown. Add the red onion and cook for 2 more minutes. Add the vinegar and stock. Bring to a boil. Cool for 2 minutes and then pour this liquid over the potatoes. Mix well but gently If Peruvian Blue potatoes are not available increase the amount of either or both of the other potatoes. being careful not to break up the potatoes. Sprinkle the green onions on top and serve chilled. Serving size: J recipe approximately H cup Starch exchanges: 1 Calories: 95 Calories from fat: 13 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 5 milligrams Sodium: 133 milligrams Carbohydrate: 18 grams Dietary fiber: 2 grams Sugars: 2 grams Protein: 3 grams

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198 The Diabetes Holiday Cookbook Citrus-Marinated Turkey Steaks To Kill Diabetes Today Click Here y i e l d : 6 servings Turkey 1H pounds turkey cutlets about K inch thick cut from the breast Marinade 2 tablespoons lemon juice 2 teaspoons finely chopped fresh 2 tablespoons lime juice parsley 2 tablespoons Worcestershire sauce 2 tablespoons olive oil G cup dry white wine 1 teaspoon freshly ground black 2 teaspoons fresh rosemary leaves pepper 2 teaspoons fresh thyme leaves Garnish 2 teaspoons rosemary 2 teaspoons parsley 2 teaspoons thyme Rinse the turkey cutlets and pat them dry with paper towels. Mix together all the marinade ingredients in a separate bowl. Pour a fourth of

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S E P T E M B E R 199 the marinade into a glass dish just large enough to hold the turkey steaks flat. Lay in the turkey. Pour the balance of the marinade over the turkey. Cover and refrigerate 1 to 4 hours. When the grill is medium-hot grill the turkey cutlets on an oiled grate for 6 minutes on each side or until no longer pink in the middle. When the cutlets are done cut them into 6 portions. Arrange the turkey on a platter and sprinkle it with the herb garnish. Serving size: 4 ounces Very-lean-meat exchanges: 4 Calories: 140 Calories from fat: 20 Total fat: 2 grams Saturated fat: 0 grams Cholesterol: 70 milligrams Sodium: 65 milligrams Carbohydrate: 0 grams Dietary fiber: 0 grams Sugars: 0 grams Protein: 28 grams Tri-tip Beer Steak To Kill Diabetes Today Click Here y i e l d : 6 servings

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200 The Diabetes Holiday Cookbook 1–1H pounds tri-tip steak I inch thick 1 12-ounce bottle of beer G cup low-sodium soy sauce G cup water 2 tablespoons Dijon mustard 2 green onions thinly sliced 2 tablespoons ketchup 1 teaspoon freshly ground black pepper 4 cloves garlic finely minced Place the steak in a plastic zipper bag or in a glass dish. Pour the beer into a small saucepan and bring to a boil. Reduce the heat and simmer until it has reduced to H cup. Add the remainder of the ingredients and mix well. Pour this over the steak. Seal the bag or cover the dish and refrigerate for 12 to 24 hours turning occasionally. Light grill and when it is medium-hot remove the steak from the marinade and grill for 10 to 12 minutes turning once. Brush with marinade a few times while cooking. When it is grilled to your liking slice the meat diagonally across the grain in H- inch-wide strips. Serving size: 3 ounces Very-lean-meat exchanges: 3 Calories: 122 Calories from fat: 19 Total fat: 2 grams Saturated fat: 1 gram Cholesterol: 43 milligrams Sodium: 177 milligrams Carbohydrate: 0 grams Dietary fiber: 0 grams Sugars: 0 grams Protein: 23 grams Peach and Blueberry Cobbler y i e l d : 6 individual servings use 6-ounce ovenproof dishes

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S E P T E M B E R 201 Pie Dough 1 cup plus 3 tablespoons all-purpose 1 egg flour G cup cold 2 milk 1 teaspoon Equal 3 packets G cup butter chopped at room temperature Mix the flour and Equal in the bowl of an electric mixer fitted with the paddle attachment. Distribute the chopped butter over the top of the flour. Mix it in on low speed until small lumps form. Add the egg and milk and mix just to combine and form a dough. Remove the dough from the bowl and shape it into an oval. Wrap this in plastic and refrigerate it at least a half hour before use. Remove the dough from the refrigerator and cut it in half. Cover one half tightly with plastic wrap and refrigerate it for future use. Roll the remaining dough out on a lightly floured surface. Use an appropriate size round cookie cutter to cut it into 6 circles H inch wider than the ovenproof dishes. Cut a G- inch hole in the middle of each circle. Peach and Blueberry Filling 3 cups frozen sliced peaches thawed 1 tablespoon minute tapioca H teaspoon cinnamon H cup fresh blueberries 2 teaspoons Equal 7 packets 1 egg G teaspoon nutmeg Preheat the oven to 400°. Place the thawed peach slices in mixing bowl. In a separate bowl combine the cinnamon Equal nutmeg and tapioca. Sprinkle the cinnamon mixture over peaches and fold in with rubber spatula to combine completely. Fold in the blueberries distribute this mixture evenly among

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202 The Diabetes Holiday Cookbook the ovenproof dishes. Break the egg into a small bowl and beat thoroughly. Using a pastry brush lightly wash the edges of the dishes with beaten egg. Place pie-dough circles on top and brush them with beaten egg. Place the dishes on cookie sheet and bake for approximately 15 to 20 minutes until tops are golden brown. Remove them from oven and let them set 10 minutes to cool slightly before serving. Serving size: 1 cobbler Starch exchanges: 2 Fat exchanges: H Calories: 182 Calories from fat: 44 Total fat: 5 grams Saturated fat: 3 grams Cholesterol: 29 milligrams Sodium: 149 milligrams Carbohydrate: 33 grams Dietary fiber: 4 grams Sugars: 16 grams Protein: 3 grams Sun-Dried Cherry and Pineapple Bar y i e l d : 20 servings 1 cup sun-dried cherries 2 cups hot water 16 ounces crushed pineapple not drained 2 teaspoons cornstarch 2 teaspoons Equal 7 packets H cup chopped walnuts 1 cup all-purpose flour H teaspoon cinnamon 2 egg whites reserve yolks for another use G cup canola oil 1 cup oats

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S E P T E M B E R 203 Preheat the oven to 375°. Soak the cherries in 2 cups of hot water for 5 minutes then drain. Place the pineapple and cherries in a saucepan and sprinkle the cornstarch over them. Place the pot on medium heat and cook for approximately 5 minutes stirring constantly. The liquid will thicken. Remove from the heat and stir in 1 teaspoon of the Equal. Set aside to cool. Combine the oats walnuts flour cinnamon and the remaining 1 teaspoon Equal in the bowl of an electric mixer fitted with the paddle attachment. Mix to combine. Add the egg whites and blend in the mixture will resemble coarse meal. Add the oil and blend in. Take two-thirds of the oat mixture and press it tightly and evenly into an 8-inch square pan that has been coated with cooking spray. Next spread the pineapple-cherry mixture over the bottom layer of oat mixture. Press it down and spread it out evenly. Sprinkle on the remaining oat crumbs and bake for 20 to 25 minutes until the top is golden brown. Cool before cutting. Cut into 20 equalsize bars. Serving size: 1 bar Starch exchanges: 1 Fat exchanges: 1 Calories: 122 Calories from fat: 42 Total fat: 5 grams Saturated fat: 1 gram Cholesterol: 0 milligrams Sodium: 7 milligrams Carbohydrate: 19 grams Dietary fiber: 1 gram Sugars: 8 grams Protein: 2 grams

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Rosh Hashanah To Kill Diabetes Today Click Here Rosh Hashanah or Jewish New Year is celebrated on the first and second day of the month of Tishri the first lunar month usually in September. osh Hashanah is a very important holiday in Judaism. It is generally celebrated for two days considered one long forty-eight-hour day. This special time has many meanings. It commemorates the creation of the world as well as the Day of Judgment. It is also a day of remembrance a time to look back at the history of Judaism and a special time of prayer for Israel. And it is Jewish New Year complete with greeting cards and special foods. On Rosh Hashanah the shofar ram’s horn is blown to announce the beginning of the High Holy Days. When leaving the synagogue after Rosh Hashanah services celebrants say to one another “May you be inscribed in the Book of Life.” This greeting comes from the tradition that tells us that on this day God opens three books. He records the names of the righteous in the Book of Life the names of the wicked who will be punished by death in the second book and the names of those who have not yet been judged in the third book. Those in the third book have ten days to repent and atone for their R

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S E P T E M B E R 205 transgressions. The High Holy Days end ten days after Rosh Hashanah on Yom Kippur the Day of Atonement which is a day of prayer and fasting. Families gather together to observe the holiday of Rosh Hashanah with the festivities beginning at sundown when a special meal is served. Traditional menu items are apples dipped in honey challah the traditional egg bread and carrots. The challah is not braided as it is the rest of the year but baked in a circle or crown shape. The circle symbolizes the cycle of life and the wish that the next year will go smoothly. It is also shaped like a crown to remind everyone that God is king of the universe. The chal- 154 lah is dipped in honey before it is eaten as sweets eaten at this meal bring hope for a sweet year ahead one filled with blessings and abundance. Carrots a naturally sweet food are a featured dish on many holiday tables. Our Carrot and Pineapple Tzimmes sweet stew is delicious low in fat a great source of beta-carotene and it makes a perfect accompaniment to the Lemon-Roasted Chicken entrée. In Yiddish making a tzimmes means making a big fuss about something—yet another reason that this is an appropriate dish for this special day All the sweets served at this meal may appear to present a dilemma to the person with diabetes. But if you are counting your carbohydrates you can adjust your portion sizes and/or your medication to allow you to participate in the festivities. Use the nutrition information provided with each recipe to make appropriate choices. And check with your health-care team if you have questions.

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Rosh Hashanah Old-Fashioned Cabbage Soup Lemon-Roasted Chicken Lentils and Rice with Caramelized Onions Carrot and Pineapple Tzimmes Challah Carrot Cake with Vanilla-Pineapple Icing Old-Fashioned Cabbage Soup y i e l d : 12 servings 1 tablespoon olive oil 1 medium onion minced 8 ounces mushrooms diced small 2 medium carrots minced 4 cups green cabbage quartered core removed and thinly sliced 6 cups Chicken Stock see recipe p. 21 2 medium potatoes peeled and cubed small 15ounce can no-salt-added tomatoes chopped not drained 1 bay leaf Heat the olive oil in a 4-quart pot over medium heat and sauté the onion for about 2 minutes. Add the mushrooms and carrots and cook for 2 more

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S E P T E M B E R 207 minutes. Add the cabbage bay leaf and stock. Bring to a boil turn the heat down to low when the soup boils and simmer for 20 minutes. Add the potatoes and tomatoes and continue to cook for 15 minutes or until the potatoes are tender. Remove the bay leaf. Season with salt and pepper to taste. 156 Serving size: 5 ounces Vegetable exchanges: 2 Fat exchanges: H Calories: 72 Calories from fat: 21 Total fat: 2 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 277 milligrams Carbohydrate: 12 grams Dietary fiber: 2 grams Sugars: 4 grams Protein: 3 grams Lemon-Roasted Chicken To Kill Diabetes Today Click Here y i e l d : 8 servings 4-pound whole chicken 1 teaspoon lemon pepper H cup fresh lemon juice H teaspoon salt

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1 tablespoon Dijon mustard H teaspoon paprika 3 cloves garlic crushed H cup Chicken Stock low sodium defatted see recipe p. 21 Rinse the chicken under cold water inside and out and pat it dry with a paper towel. Place the chicken in a large plastic zipper bag. Mix together the lemon juice mustard garlic and stock and pour into the bag with the chicken. Seal the bag and let the chicken marinate for 1 to 2 hours in the refrigerator turning it every 30 minutes. Preheat the oven to 375°. Mix together the lemon pepper salt and paprika. Take the chicken out of bag and drain any marinade from the cavity. Season the chicken both inside and out with the seasoning mixture. Place the chicken in a roasting pan inserting a meat thermometer into the thickest part of the breast near the wing and cook it for 60 minutes. The thermometer should reach a minimum of 165°. Let the chicken rest for 15 minutes before cutting. Remove the skin before serving. Serving size: 3 ounces Very-lean-meat exchanges: 4 Calories: 162 Calories from fat: 57 Total fat: 6 grams Saturated fat: 2 grams Cholesterol: 76 milligrams Sodium: 219 milligrams Carbohydrate: 0 grams Dietary fiber: 0 grams Sugars: 0 grams Protein: 25 grams

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S E P T E M B E R 209 Lentils and Rice with Caramelized Onions Lentils and Rice y i e l d : 8 servings O cup lentils H cup brown rice 5H cups Chicken Stock or Vegetable Stock divided see recipes pp. 21 and 11 G cup diced celery G cup diced carrots 1 clove garlic minced 1 teaspoon olive oil 1 tablespoon chopped fresh parsley H bay leaf The lentils and rice can be cooked ahead of time. Cook the dry lentils O cup will yield 1H cups when cooked in 3 cups of the stock for about 45 minutes. When the lentils are tender remove them from the heat and let cool. Bring the brown rice H cup will yield 1H cups rice when cooked to a boil with 2 cups of the stock and H bay leaf then reduce to a simmer and cook covered for 50 minutes. Remove the bay leaf and let the rice cool. Sauté the celery carrots and garlic in the olive oil for 2 to 3 minutes. Add the lentils and rice and stir. Pour in the remainder of the stock stir cover and simmer for 5 minutes. Turn off the heat add the parsley and stir. Keep the pot covered while you prepare the onions. Caramelized Onions 2 medium onions cut into quarters 2 tablespoons dry red wine then sliced into short strips 1 teaspoon Splenda sugar substi-

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210 The Diabetes Holiday Cookbook 2 tablespoons balsamic vinegar tute Place the onion strips in a nonstick fry pan. Cook them on high heat for 5 minutes stirring often. Turn the heat down to medium add the vinegar wine and Splenda and continue to cook slowly for approximately 15 minutes. The juices will start to come out of the onions and begin to caramelize. When the onions are dark brown and most of the juices are gone they are done. To serve divide the lentil-rice mixture onto serving plates and top with 2 tablespoons of caramelized onions. Serving size: H cup Starch exchanges: 1 Vegetable exchanges: 1 Calories: 115 Calories from fat: 10 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 100 milligrams Carbohydrate: 21 grams Dietary fiber: 4 grams Sugars: 4 grams Protein: 5 grams Carrot and Pineapple Tzimmes y i e l d : 8 servings

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S E P T E M B E R 211 2 large carrots peeled and diced into large pieces 2 medium sweet potatoes peeled and diced into large pieces 1H cups water H teaspoon salt 2 tablespoons honey H cup pitted prunes H cup crushed unsweetened pineapple drained 1 tablespoon lemon juice 1 teaspoon finely grated lemon zest Bring the carrots sweet potatoes water and salt to a boil over medium heat. Cover and cook for 15 minutes. Add the prunes honey lemon juice and lemon zest. Cover and continue to simmer gently over low heat for 20 minutes or until the liquid is almost absorbed. Serving size: J of recipe Vegetable exchanges: 1 Fruit exchanges: 1 Calories: 92 Calories from fat: 2 Total fat: 0 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 157 milligrams Carbohydrate: 23 grams Dietary fiber: 2 grams Sugars: 12 grams Protein: 1 gram Challah y i e l d : 1 10-inch crown 2H cups all-purpose flour 1 tablespoon sugar H teaspoon salt H packet active yeast 2 eggs H cup warm water 1 egg yolk 1 tablespoon cold water 3 tablespoons margarine softened

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212 The Diabetes Holiday Cookbook Preheat the oven to 400.° Mix H cup of the flour the sugar salt and yeast in the bowl of an electric mixer fitted with the paddle attachment. Add the margarine and beat 2 minutes. Add the eggs and another H cup flour beat 2 minutes on medium speed. Add the warm water and mix in. Add the remaining 1H cups flour and mix in to form a soft dough. Turn the dough out onto a lightly floured surface and knead 4 to 5 minutes until the dough is smooth. Place the dough in a lightly oiled bowl and lightly oil the top of the dough. Cover with plastic wrap. Let the dough rise in a warm place until double in size about 50 minutes. Remove the plastic wrap punch down the dough turn it out onto a lightly floured surface and form it into a cylinder 16 inches long. Then coil the cylinder into a circle or “crown” shape. Place it on a cookie sheet sprayed with cooking spray. Beat the remaining egg yolk with the cold water to make an egg wash and use this to secure the ends of the dough together. Reserve the rest of the egg wash. Place the cookie sheet in a large plastic bag and let the dough rise in a warm place until double in size about 45 minutes. Remove the cookie sheet from the plastic bag gently brush the loaf with egg wash and bake it in the preheated oven for 20 to 25 minutes. Serving size: S of loaf Starch exchanges: 1 Fat exchanges: H Calories: 107 Calories from fat: 29 Total fat: 3 grams Saturated fat: 1 gram Cholesterol: 40 milligrams Sodium: 109 milligrams Carbohydrate: 16 grams Dietary fiber: 1 gram Sugars: 1 gram Protein: 3 grams Carrot Cake with

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S E P T E M B E R 213 Vanilla-Pineapple Icing To Kill Diabetes Today Click Here Carrot Cake y i e l d : 24 servings H cup butter at room temperature 3 eggs 1 cup unsweetened pineapple juice 2 teaspoons vanilla extract 2H cups all-purpose flour 2 teaspoons baking powder 1 teaspoon baking soda H teaspoon nutmeg 1 teaspoon cinnamon Pinch of salt 3 tablespoons Equal 30 packets H cup crushed unsweetened pineapple drained 3 cups shredded carrots H cup coarsely chopped walnuts optional Preheat the oven to 350°. Beat soft butter in the bowl of an electric mixer until it is light and creamy. Beat in the eggs one at a time scraping down the sides of the bowl after each addition. Beat in the pineapple juice and vanilla scraping down again. Sift together the all-purpose flour baking powder baking soda nutmeg cinnamon salt and Equal. Add half the dry ingredients to the batter and mix until combined. Scrape down the bowl add the remaining dry ingredients and mix only until all the dry ingredients are incorporated into the batter. Add the pineapple carrots and walnuts if using. Mix in scrape down and blend until completely combined. Do not overmix. Spray

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214 The Diabetes Holiday Cookbook an 8by-12-inch baking pan with cooking spray. Pour the batter into the prepared pan spread it out evenly with spatula and bake for 30 to 35 minutes or until a toothpick inserted in the center comes out clean. Cool and ice. Vanilla-Pineapple Icing 8 ounces cream cheese H teaspoon Equal 1H packets H teaspoon vanilla extract 8 ounces crushed unsweetened pineapple drained G cup chopped walnuts optional Beat the cream cheese and Equal in the bowl of an electric mixer until soft and creamy. Add the vanilla and pineapple scrape down the sides of the bowl and mix until smooth. Spread the icing over the cooled cake. Sprinkle with chopped walnuts if desired. Serving size: 1 piece 1 ⁄24 of recipe Starch exchanges: 1 Fat exchanges: 2 Calories: 174 160 Calories from fat: 90 79 Total fat: 10 9 grams Saturated fat: 5 grams Cholesterol: 47 milligrams Sodium: 174 milligrams Carbohydrate: 17 grams Dietary fiber: 1 gram Sugars: 5 grams Protein: 4 grams Figures in parentheses provide nutritional information if nuts are left out.

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October Columbus Day Halloween To Kill Diabetes Today Click Here

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Columbus Day To Kill Diabetes Today Click Here October 12 observed the second Monday in October n August 3 1492 Christopher Columbus an Italian set sail from Spain on a voyage that changed the world forever. The common knowledge of the era said that the world was flat and that if you sailed beyond a certain point you would fall over the edge. A handful of scientists believed that the world was round. Columbus wanted to prove this theory and looked for money to finance an exploration of the seas. His native Italy England and Portugal all refused to support this “extreme” idea. He finally convinced Queen Isabella of Spain to back his venture because at the time trade merchants were looking for an easier route to Asia. They believed they had to circumnavigate Africa and sail east. Columbus proposed sailing west to reach Asia by circling the globe. A O

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condition of Queen Isabella’s support was that Columbus also conquer some land for Spain. After many years of negotiating he finally set sail on the Santa María accompanied by the Niña and the Pinta. They landed in the New World on October 12 1492. For years Columbus was given credit for the discovery of the New World. Today controversy exists over whether he “discovered” a land that had been inhabited for years. We do know that he did bring this new land to the attention of the civilized world which introduced Western civilization to this continent. His discovery initiated continuing contact between people of the Old World and the New. Over the years millions of people followed Columbus to the New World in search of freedom and a better life. Although funded by Spain Columbus was a son of Italy and it was Italian Americans who began Columbus Day celebrations in America. 165

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Congress passed a joint resolution in 1934 recognizing the achievements of Christopher Columbus. In 1968 an act of Congress was passed requesting the president to proclaim the second Monday in October “Columbus Day.” Our Italian feast in honor of this day is a great menu for people with diabetes. Minestrone Soup is naturally low in fat yet it’s a powerhouse of nutrients. Soup is a great way to start a meal because it is filling and makes it easier not to overeat when you get to the main course. Chicken Cacciatore is another low-fat winner. This tasty dish can be prepared a day ahead of time which gives its flavors time to develop. The key here is to slightly undercook the chicken and to finish cooking it just before serving. The Almond Ricotta Cheesecake or the Chocolate Hazelnut Biscotti are a perfect way to top off this meal. The nutrition information provided for all these recipes helps you select the amount just right for you.

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220 The Diabetes Holiday Cookbook Columbus Day Minestrone Soup Chicken Cacciatore Almond Ricotta Cheesecake or Chocolate Hazelnut Biscotti Minestrone Soup y i e l d : 6 servings

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H cup white navy beans 5 cups water 2 cloves garlic minced H small onion diced into small pieces 2 medium carrots diced into small pieces 2 stalks celery diced into small pieces 1 teaspoon basil 1 15-ounce can tomatoes chopped liquid included 1 cup zucchini diced into small pieces H cup macaroni 1 cup spinach cut into strips H inch wide by 1 inch long 6 teaspoons grated low-fat Parmesan cheese Soak the navy beans overnight in 2 cups of cold water. Drain. Place the beans in 3 cups water. Bring to a boil reduce the heat and simmer for 40 minutes or until almost tender. Add the garlic onion car- You may substitute a 15-ounce can of cannellini beans drained for the dry navy beans and skip the cooking of the beans. Start with 2 cups water the garlic onions carrots celery tomatoes and basil. Simmer for 15 minutes and then add the canned beans when you add the zucchini and the pasta. 167 rots celery basil and canned tomatoes and continue to simmer for 15 minutes. Add the zucchini and macaroni and cook for an additional 10 minutes. Add the spinach and turn off heat. Ladle into soup bowls and top with Parmesan cheese. This soup should be thick with vegetables beans and pasta and could be a meal in itself for any occasion.

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222 The Diabetes Holiday Cookbook Serving size: P recipe Starch exchanges: 1 Vegetable exchanges: 2 Calories: 135 Calories from fat: 10 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 270 milligrams Carbohydrate: 25 grams Dietary fiber: 7 grams Sugars: 7 grams Protein: 7 grams Chicken Cacciatore To Kill Diabetes Today Click Here y i e l d : 4 servings 1 2-pound chicken skin removed cut into pieces the legs and thighs separated the breast cut into 4 equal pieces 1 medium onion sliced 2 cloves garlic finely minced 8 ounces mushrooms quartered 2 stalks celery sliced H medium green pepper cut into strips 1 15-ounce can tomatoes diced with juice 1 tablespoon tomato paste G cup dry white wine G cup Chicken Stock see recipe p. 21 1 teaspoon basil 1 teaspoon oregano

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O cups raw rice prepare according to package directions H medium red pepper cut into strips Preheat the oven to 350°. Rinse the cut-up chicken under cold water and pat it dry with paper towels. Coat a large Dutch oven with cooking spray and set the pan over high heat. When the Dutch oven is hot place the chicken inside and brown it on all sides. Remove the chicken and set it aside. Place the onion garlic mushrooms celery and peppers in the Dutch oven and sauté for 5 minutes. Turn the heat down to medium and add the tomatoes and tomato paste. Stir

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224 The Diabetes Holiday Cookbook well. Return the chicken to the Dutch oven and stir. Add the wine stock and herbs. Bring to a boil. Cover and place in the oven. Bake for 30 minutes. Remove the cover from the Dutch oven stir and bake for an additional 20 minutes. Transfer the chicken to serving plates and cover with the vegetables and sauce that were cooked with the chicken. Serve with rice. Serving size: G recipe H cup rice Starch exchanges: 2 Very-lean-meat exchanges: 3 Vegetable exchanges: 1 Calories: 312 Calories from fat: 45 Total fat: 5 grams Saturated fat: 1 gram Cholesterol: 79 milligrams Sodium: 578 milligrams Carbohydrate: 36 grams Dietary fiber: 3 grams Sugars: 4 grams Protein: 30 grams Almond Ricotta Cheesecake y i e l d : 1 8-inch cheesecake H cup graham cracker crumbs G cup plus 1 tablespoon sliced almonds toasted lightly and roughly chopped 2 tablespoons butter melted 12 ounces low-fat cream cheese H cup Splenda sugar substitute Preheat the oven to 300°. H teaspoon almond extract 1 teaspoon vanilla extract 12 ounces low-fat ricotta cheese G cup nonfat plain yogurt 2 tablespoons Amaretto liqueur optional 4 eggs

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O C T O B E R 225 Mix together thoroughly the crumbs G cup chopped almonds and melted butter in a small bowl by hand. Press into an 8-inch round pan that has been sprayed with cooking spray. Place in the refrigerator to set while you prepare the filling. In the bowl of an electric mixer fitted with the paddle attachment combine the cream cheese Splenda almond extract and vanilla. Beat until light and creamy. Scrape down the mixture from the sides of the bowl This recipe is not recommended for low-sodium diets. add the ricotta yogurt and Amaretto if desired mixing until smooth. Add the eggs one at a time scraping down and mixing after each addition. Mix until smooth. Pour the batter into the prepared pan. Sprinkle the remaining 1 tablespoon of almonds over the top of the cheesecake. Set the pan on a cookie sheet with sides and place in the oven. Fill the cookie sheet with water to provide a water bath for the cheesecake. Bake approximately 1 hour and 10 minutes. Check after 30 minutes adding more water if needed. When the cheesecake is done it will feel firm to the touch and a toothpick inserted into the center will come out clean. Allow it to cool at room temperature for 30 minutes and then in the refrigerator for at least 3 hours before removing it from the pan and serving. To remove the cake from the pan place the pan directly over low heat on the stove. Move it in a circular motion for 15 to 20 seconds. Place a plastic-wrap-covered plate over the pan. Press tightly and turn it over tapping the bottom of the pan to release the cake. Place a serving plate against the bottom of the cake and turn it back over.

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226 The Diabetes Holiday Cookbook Serving size: R of cake Starch exchanges: H Medium-fat-meat exchanges: 1 Fat exchanges: 1 Calories: 160 168 Calories from fat: 91 Total fat: 10 grams Saturated fat: 5 grams Cholesterol: 27 milligrams Sodium: 180 milligrams Carbohydrate: 8 9 grams Dietary fiber: 1 gram Sugars: 2 grams Protein: 9 grams Alcohol: 1 gram Figures in parentheses include the optional Amaretto. Chocolate Hazelnut Biscotti y i e l d : 2 dozen biscotti 5 tablespoons butter melted 5 tablespoons Splenda sugar substitute 2 eggs 1 teaspoon vanilla extract H teaspoon baking powder 2 tablespoons cocoa powder G cup mini chocolate chips G cup chopped hazelnuts lightly toasted 1G cups bread flour Preheat the oven to 350°. Place the melted butter and Splenda in the bowl of an electric mixer fitted with the paddle attachment. Mix together until combined. Add the eggs and vanilla and mix together. Sift together the flour baking powder and cocoa and add them to the liquid ingredients. Add the chocolate chips and hazelnuts. Mix together to form a dough. Remove the dough from the bowl and place it on a lightly floured surface. Knead it together and roll it out into a cylinder 12 inches long. Place the cylinder on a cookie sheet that has been sprayed lightly with cooking spray. Flatten the dough with the palm of your hand to form a strip 2H inches thick. Bake for 18 to 20 minutes until set. Remove from the oven and cool. When the dough is

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O C T O B E R 227 cool cut it into H-inch slices and arrange them H inch apart on a cookie sheet. Rebake at 350° for 15 minutes until crispy. Serving size: 1 biscotti Starch exchanges: H Fat exchanges: 1 Calories: 75 Calories from fat: 1 Total fat: 4 grams Saturated fat: 2 grams Cholesterol: 25 milligrams Sodium: 40 milligrams Carbohydrate: 7 grams Dietary fiber: 0 grams Sugars: 1 gram Protein: 2 grams

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Halloween October 31 alloween is a time for ghosts and goblins and trick-or-treating. Its roots date back to an ancient era before the time of Christ. The Celtic people in Ireland and Great Britain had a New Year’s celebration called Samhain. They believed that the dead came back to earth searching for bodies to possess for the coming year. Not wanting to be possessed the Celts dressed in costume and paraded noisily to scare away the spirits. In the ninth century the Catholic Church proclaimed November 1 to be All Hallows’or All Saints’Day a special time to honor the saints and pray for the dead. The name Halloween is derived from “All Hallows’Eve” because it is celebrated on the evening before All Saints’Day. Despite the efforts of the church to make this a solemn celebration old ideas and the traditions of costumes and trick-or-treating prevailed. These customs migrated along with the Irish immigrants to the New World. Trick-or-treating originated in Ireland as people would go door to door begging for food for a communal celebration. Legend tells us that if the villagers were generous they would be blessed for the coming year. If they were stingy bad things would happen to them. This later evolved to playing real tricks such as writing on windows with soap and “greasing” doorknobs to make them difficult to open. A favorite trick in H

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O C T O B E R 229 nineteenthcentury New England was tipping over outhouses. Today while costumes and treats are still a big part of the Halloween tradition “tricks” have mainly died out. If you have a party at your house for children or adults get into the spirit by decorating. Greet guests with a wreath on your door. Start with an artificial Christmas wreath spray it with black spray paint and decorate it 172 with inexpensive plastic skulls and crossbones. Tape up black and orange crepe paper “spiderwebs” and “skeletons” around the house to add to the atmosphere. Put your emphasis on decor and games for the children. Make sure you have plenty of nutritious food on hand and try to see that all the children have a balanced meal before they start on goodies. Our “adult” menu can be modified for a children’s party. Tomato Soup with Black Olive “Eyeballs” is a hit with any age. Offer miniature carrots and add rice to the chicken to round out the menu for the little ones. Instead of cutting the Pumpkin Brownies after baking use a jack-o’-lantern stencil and sift powdered sugar on the sheet of brownies for a decorative touch.

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Halloween Tomato Soup with Black Olive “Eyeballs” Spinach Salad with Apple Cider Vinaigrette Drunken Chicken with Beet Sauce Brussels Sprouts Nests Pumpkin Brownies or Orange-Chocolate Chip Cookies Tomato Soup with Black Olive “Eyeballs” y i e l d : 4 servings 1 15-ounce can low-sodium tomatoes 3 cups water 3 tablespoons tomato paste 1 teaspoon salt G cup finely minced onion 1 teaspoon white pepper 1 stalk celery finely minced 3 tablespoons cornstarch mixed with 1 bay leaf 3 tablespoons water J teaspoon thyme 4 black olives sliced into rings

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O C T O B E R 231 In a 2-quart or larger pot add all the ingredients except the cornstarch mixture and the black olives. Cook over medium heat partially covered for 30 minutes. Remove the bay leaf. Puree the soup in a blender and then strain it through a fine sieve. Return the soup to the pot and bring it back to a boil. Slowly add the cornstarch mixture to the soup while whisking until the soup reaches the desired thickness. Turn the heat down and simmer 174 the soup gently for 5 minutes. Add the sliced black olives. Remove from the heat and serve. Serving size: G recipe Starch exchanges: 1 Calories: 74 Calories from fat: 7 Total fat: 1 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 673 milligrams Carbohydrate: 16 grams Dietary fiber: 2 grams Sugars: 6 grams Protein: 2 grams Spinach Salad with Apple Cider Vinaigrette y i e l d : 4 servings Salad

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1 large hard-boiled egg shelled and dipped in blue or yellow food coloring then chopped into small pieces 4 ounces spinach stems removed and larger leaves torn in half Juice of 1 lemon 8 ounces mushrooms washed sliced H cup jicama peeled and cut into fine strips G cup Apple Cider Vinaigrette recipe follows 1 large apple peeled and cut into fine strips Note: As soon as you prepare the apple mix it with the lemon juice so the apple strips will stay white. Dyeing the egg gives the salad an unusual look for Halloween. This recipe is not recommended for low-sodium diets.

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O C T O B E R 233 Place all the ingredients in a large bowl and toss with the Apple Cider Vinaigrette. Serving size: G recipe Vegetable exchanges: 2 Fat exchanges: 1H Calories: 115 Calories from fat: 69 Total fat: 8 grams Saturated fat: 1 gram Cholesterol: 53 milligrams Sodium: 74 milligrams Carbohydrate: 10 grams Dietary fiber: 5 grams Sugars: 6 grams Protein: 4 grams Apple Cider Vinaigrette y i e l d : H cup 1 teaspoon Dijon mustard Pinch of salt Pinch of white pepper 3 tablespoons olive or canola oil 3 tablespoons water 1 teaspoon Splenda sugar substitute 2 tablespoons cider vinegar Combine all the ingredients and mix well. Cover and refrigerate. The vinaigrette will keep for 1 week. Serving size: 1 tablespoon Fat exchanges: 1 Calories: 47 Calories from fat: 46 Total fat: 5 grams Saturated fat: 1 gram Cholesterol: 0 milligrams Sodium: 5 milligrams Carbohydrate: 0 grams Dietary fiber: 0 grams Sugars: 0 grams Protein: 0 grams

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234 The Diabetes Holiday Cookbook Drunken Chicken with Beet Sauce To Kill Diabetes Today Click Here y i e l d : 4 servings Drunken Chicken 1 2-pound chicken cut in half skin 2 tablespoons rum or brandy removed 1 green onion chopped small 1 cup dry white wine 1 teaspoon ginger H cup Chicken Stock see recipe 1 teaspoon freshly ground black p. 21 pepper G cup rice vinegar 2 teaspoons garlic salt Rinse the chicken under cold water and pat it dry with paper towels. Place it in a dish. In a separate bowl combine the rest of the ingredients and pour over the chicken. Cover and let the chicken marinate for 12 to 24 hours in the refrigerator turning occasionally. Preheat the oven to 400°. Remove the chicken from the marinade and place it in a roasting pan that has been coated with cooking spray. Roast for 35 to 40 minutes. When the chicken is done the juices should run clear and the internal temperature at the thickest part should be 165°. Cut up the chicken and place the pieces in Brussels Sprouts Nests recipe follows. Spoon Beet Sauce recipe follows over the chicken and serve.

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O C T O B E R 235 Serving size: G recipe Very-lean to lean-meat exchanges: 4 Calories: 174 Calories from fat: 38 Total fat: 4 grams Saturated fat: 1 gram Cholesterol: 99 milligrams Sodium: 231 milligrams Carbohydrate: 0 grams Dietary fiber: 0 grams Sugars: 0 grams Protein: 30 grams Alcohol: .7 grams The alcohol in the marinade contributes fewer than 5 calories and less than 1 gram of alcohol to the finished dish. You may substitute water if you do not want to use alcohol. Beet Sauce 2 medium beets washed with the leafy green tops cut off 1 cup water 1 small potato peeled and cut in quarters H teaspoon salt optional G teaspoon white pepper 1 teaspoon rice vinegar Simmer the beets and potato in the water covered for 60 minutes. Being careful not to break the skins lift the beets out of the cooking water. Reserve this cooking water and put the beets into a dish of cold water for a few minutes. Put the potato in a blender or food processor. Remove the peel from the beets. This is most easily done by rubbing it off with your hands. Cut off the stems and then cut the beets into quarters. Place the beets in the blender with the potatoes salt pepper and vinegar. Puree until smooth. Add a little of the cooking water to make an easily poured bright red sauce. Spoon this over the chicken. Serving size: G recipe Vegetable exchanges: 1 Calories: 23 Calories from fat: 0 Total fat: 0 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 315 23 milligrams Dietary fiber: 1 gram Sugars: 2 grams Protein: 1 gram

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236 The Diabetes Holiday Cookbook Carbohydrate: 5 grams Brussels Sprouts Nests To Kill Diabetes Today Click Here y i e l d : 4 servings 4 large brussels sprouts 1 teaspoon Splenda sugar substi- 1 cup water tute Cut the base of a brussels sprout about G inch so the outer leaves fall off or are easily stripped off. Cut the base again and strip a few more leaves Figure in parentheses does not include salt. until you reach the light green tightly wrapped core. Repeat with the other 3 brussels sprouts. Set aside. Cut the cores in half and slice them G inch thick. Bring the water and Splenda to a boil. Add the sliced brussels sprouts and boil covered over medium-low heat for 3 minutes. Add the leaves and continue to cook for 2 minutes more. Drain and keep warm until ready to serve. Divide the leaves into 4 equal portions. Arrange them on 4 serving plates making a nest of the brussels sprouts. Place pieces of Drunken Chicken inside each nest and top with Beet Sauce.

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O C T O B E R 237 Serving size: H cup Vegetable exchanges: 1 Calories: 19 Calories from fat: 1 Total fat: 0 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 11 milligrams Carbohydrate: 4 grams Dietary fiber: 2 grams Sugars: 0 grams Protein: 1 gram Pumpkin Brownies To Kill Diabetes Today Click Here y i e l d : 24 brownies 1 cup all-purpose flour 1 teaspoon baking powder H teaspoon baking soda H teaspoon pumpkin pie spice G cup granulated sugar 4 teaspoons Equal 12 packets G cup vegetable oil 2 large eggs 1 cup Libby canned pumpkin H cup chopped walnuts optional H cup brown sugar Preheat the oven to 350°. Lightly spray a 9-by-13-inch baking pan with cooking spray. Combine the flour baking powder baking soda and pumpkin pie spice in a small bowl. Set aside. Combine the sugars Equal oil eggs and pumpkin in a large bowl. Slowly stir the dry ingredients into the pumpkin mixture. Mix well. Stir in the chopped walnuts if using. Pour the batter into the prepared pan. Bake for approximately 20 minutes or until a toothpick inserted in the center comes out clean. Cut into 24 equal-size pieces.

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238 The Diabetes Holiday Cookbook Serving size: 1 brownie Starch exchanges: 1 Calories: 84 70 Calories from fat: 36 24 Total fat: 4 3 grams Saturated fat: 0 grams Cholesterol: 18 milligrams Sodium: 50 milligrams Carbohydrate: 11 grams Dietary fiber: 0 grams Sugars: 5 grams Protein: 2 1 grams Orange-Chocolate Chip Cookies To Kill Diabetes Today Click Here y i e l d : 2H dozen cookies 3 tablespoons Splenda sugar substitute H cup butter 1 egg H cup orange juice 1 teaspoon grated orange zest 1 cup all-purpose flour H teaspoon salt 1 teaspoon baking powder H cup chopped walnuts H cup raisins H cup chocolate chips Preheat the oven to 350°. In the bowl of an electric mixer fitted with the paddle attachment beat together the Splenda and butter until light and creamy. Beat in the egg juice and zest. Sift together the flour salt and baking powder. Add to the mixer bowl along with the walnuts raisins and chocolate chips. Blend to combine completely but do not overmix. Drop by the tablespoonful† onto a cookie sheet coated with cooking spray and press down to make each cookie H inch thick. Bake for 15 to 16 minutes or until lightly browned.

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O C T O B E R 239 Serving size: 1 cookie Starch exchanges: H Fat exchanges: 1 Calories: 82 Calories from fat: 48 Total fat: 5 grams Saturated fat: 3 grams Cholesterol: 16 milligrams Sodium: 88 milligrams Carbohydrate: 8 grams Dietary fiber: 0 grams Sugars: 4 grams Protein: 1 gram Figures in parentheses provide nutritional information if nuts are left out. †Dip the spoon in flour when dropping cookies. This will keep the dough from sticking to the spoon.

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November Thanksgiving

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Thanksgiving To Kill Diabetes Today Click Here The fourth Thursday in November in the United States the second Monday in October in Canada elebrating and giving thanks for a bountiful harvest and good fortune is a tradition that Europeans observed long before the early settlers migrated to the New World. Farmers in Europe filled a curved horn with grain and fruit—the original cornucopia or horn of plenty—and gave thanks for the abundance of food and other blessings. The Thanksgiving tradition in the United States dates back to 1621 when about fifty Pilgrims and ninety Native Americans celebrated a communal feast together. The first Thanksgiving dinner included turkey and probably other fowl such as ducks and geese roasted on a spit. Fruits of the harvest included pumpkins squash corn and cranberries that grew wild in the New England bogs. The Native Americans taught the Pilgrims C

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to grow and cook pumpkin and corn thus helping them to survive in their new homeland. The first Thanksgiving in Canada took place in 1578 in Newfoundland. Martin Frobisher an English navigator held a formal ceremony to give thanks for a safe journey. He was later immortalized when a bay in the Atlantic Ocean off of Canada was named for him. Nowadays Thanksgiving is an occasion during which we all can take time to be thankful for our many blessings. For many people the day is spent watching a football game followed by eating a big dinner. “Abundance” is the theme of the day when it comes to food but fight the couchpotato syndrome by making physical activity a part of your day. Go for a run a walk or a bike ride before you settle down in front of the football game. One way to handle the immensity of the feast is to spread it out throughout the day. Our menu is designed to let you do just that. You can 183

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244 The Diabetes Holiday Cookbook serve the Festive Relish Tray and Apricot and Walnut Loaf early in the day or during the football game. The soup turkey dressing vegetable and salad become the main meal. Save the pie for later in the evening. That way you can enjoy more variety without overdoing on any one aspect. There are many tricks to reducing sugar fat and calories in this meal. The fresh cranberries used in the sauce are a perfect example. They are very low in calories and can be sweetened with Equal or Splenda. Whitemeat turkey is naturally low in fat. The Pumpkin Pie recipe is so good no one will believe it does not have added sugar Don’t forget to give thanks for the many improvements in food technology that have enabled us to make lower-calorie food taste so delicious and help people with diabetes maintain good glucose control and good health.

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Thanksgiving Festive Relish Tray with Dijon Pimiento Dip Apricot and Walnut Loaf Squash and Apple Soup in Acorn Squash Shells Potato-Stuffed Roasted Turkey Breast Turkey Gravy Steamed Broccolini Apple-Orange Cranberry Sauce Pumpkin Pie with Whipped Topping or Chocolate Chiffon Cake with Spiced Topping Festive Relish Tray with Dijon Pimiento Dip

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246 The Diabetes Holiday Cookbook Radish roses scallion brushes carrot curls and red pepper stars will make a festive tray. They will take a little time and patience to perfect however. The good thing is if they don’t turn out you get to eat your mistakes y i e l d : 12 servings 12 small radishes 12 long thin red peppers 1 bunch green onions 1 recipe Dijon Pimiento Dip 2 large carrots 185 Radish Roses Remove the root and the stem. Cut paper-thin slices in the 4 sides of the radish. Slice down from the stem to the root curving the knife slightly as the cut is made to form a petal shape without cutting through completely. On top of the radish with a sharp knife carve out 3 V-shaped intersecting grooves to form a star. Place the radish in ice-cold water for at least 30 minutes when you are finished cutting. Repeat with all the radishes. Green Onion Brushes Cut off the root end and the green leafy sections leaving a stalk 3 inches long. Cut lengthwise through the stalk to the center. Rotate the stalk a quarter turn and cut again lengthwise to the center. Repeat again. Put in ice-cold water for at least 30 minutes. Repeat this process with all the green onions. Carrot Curls

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Peel the carrots and slice them very thinly lengthwise. The thinner you slice them the better the curl. Place the slices in a container of ice-cold water for at least 30 minutes. Red Pepper Bursts Cut off a third the length of each keeping the two-thirds end with the stem. Make Ginch-wide cuts all the way down to the stem. Soak in icecold water for at least 30 minutes. If you cannot find long thin peppers cut regular sweet peppers into 4 pieces and then cut into narrow strips almost all the way to one end. Place the peppers in a container of ice-cold water. Remove the vegetables from their water containers and arrange them attractively on a platter with the dip recipe follows in a small bowl in the center. Serve. Serving size: R of relish tray Vegetable exchanges: 1 Calories: 26 Calories from fat: 1 Total fat: 0 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 9 milligrams Carbohydrate: 6 grams Dietary fiber: 1 gram Sugars: 1 gram Protein: 1 gram

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248 The Diabetes Holiday Cookbook Dijon Pimiento Dip y i e l d : 1G cups 1 cup plain yogurt 1 teaspoon lemon juice 1 3-ounce jar pimientos drained Few drops of Tabasco sauce 1 teaspoon Dijon mustard Put all the ingredients into a blender or food processor and puree until smooth. Refrigerate until ready to use. Serving size: 1 tablespoon Free food Calories: 9 Calories from fat: 2 Total fat: 0 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 60 milligrams Carbohydrate: 1 gram Dietary fiber: 0 grams Sugars: 1 gram Protein: 1 gram Apricot and Walnut Loaf y i e l d : 1 loaf 9 by 5 by 3 inches 2 cups all-purpose flour G cup Splenda sugar substitute 1 tablespoon baking powder 2 teaspoons grated orange zest 1 cup orange juice 1 egg G teaspoon cinnamon 1 cup chopped dried apricots about G- inch pieces

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N O V E M B E R 249 1 cup chopped walnuts 2 tablespoons canola oil Preheat the oven to 350°. Put the flour Splenda baking powder and orange zest in the bowl of an electric mixer fitted with the paddle attachment. Mix until combined. Add the remaining ingredients and mix until completely combined. Do not overmix. Pour the batter into a loaf pan that has been coated with cooking spray. Bake for 45 to 50 minutes. When done the loaf will be lightly browned and firm to the touch. Cool it on a rack at least 1 hour before slicing. Slice into 20 servings. Serving size: 1 slice Starch exchanges: 1 Fat exchanges: 1 Calories: 115 Calories from fat: 43 Total fat: 5 grams Saturated fat: 0 grams Cholesterol: 11 milligrams Sodium: 64 milligrams Carbohydrate: 15 grams Dietary fiber: 1 gram Sugars: 4 grams Protein: 3 grams Squash and Apple Soup in Acorn Squash Shells y i e l d : 6 servings

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250 The Diabetes Holiday Cookbook 3 round acorn squashes softball size 2 teaspoons olive oil 2 tablespoons finely minced onion 1 pound butternut squash peeled and cut into H-inch cubes 1 medium potato peeled and quartered 2 large apples peeled cored and quartered 3 cups Chicken Stock see recipe p. 21 1 bay leaf J teaspoon thyme H teaspoon Worcestershire sauce Cut an acorn squash in half to form 2 cups. Scoop out the seeds and discard them. Repeat the process with the 2 remaining squashes. Bring 4 cups of water to a boil add the squash halves and cook for 15 minutes covered. Remove the squash and let it cool. Heat a 3-quart pot on medium-high heat. Add the olive oil and onion and cook for 2 minutes. Add the remaining ingredients. Bring to a boil. Scoop out most of the flesh from the cooked acorn squash halves leaving G inch of squash still attached to the sides and I inch left in the bottom. Be careful not to put a hole in the squash as they will function as your serving bowls. Add the scooped-out squash to the simmering soup. Cook for 5 minutes. Remove the bay leaf. Pour the soup into a blender or food processor. Cover. While holding the top down with a kitchen towel blend on low speed for 1 minute. Turn up the speed and puree until smooth. Return the soup to the pot and bring it back to a boil. Check for taste. Add salt or white pepper to your liking. Trim a little off the bottom of the outside of the squashes so that they will stand level and then ladle the soup into acorn squash bowls. Serving size: P recipe Starch exchanges: 2 Calories: 156 Calories from fat: 23 Total fat: 3 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Carbohydrate: 34 grams Dietary fiber: 5 grams

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N O V E M B E R 251 Sodium: 271 milligrams Sugars: 7 grams Protein: 3 grams Potato-Stuffed Roasted Turkey Breast To Kill Diabetes Today Click Here y i e l d : 12 servings 1 4–5-pound boneless turkey breast H teaspoon freshly ground black 1 recipe Potato Stuffing recipe fol- pepper lows 1 teaspoon sage H teaspoon salt H teaspoon paprika Rinse the turkey under cold water and pat it dry with paper towels. Butterfly the turkey breast by cutting lengthwise from one side of the breast to within 1 inch of the opposite side. Open the meat and lay it flat between 2 pieces of plastic wrap. With a meat mallet pound the turkey to H- inch thickness. Remove the top piece of plastic and evenly spread the Potato Stuffing from one end to 2 inches from the other end. Roll up the roast starting from the long end where the stuffing is jelly-roll style. Tie

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252 The Diabetes Holiday Cookbook the roast together in 2 or 3 places. Season it with the salt pepper sage and paprika. Wrap it tightly in foil seal the ends and poach it in simmering water covered for about 40 minutes or until the internal temperature reg- If you stuff the breast in this manner the Potato Stuffing does not have to be baked as directed in the following recipe. isters 150° on a meat thermometer. Remove the turkey from the water and let it rest for 15 minutes. Preheat the oven to 425°. Unwrap the turkey and carefully place it in a roasting pan that has been coated with cooking spray. Roast for 20 to 30 minutes to give the skin a light brown color. Let the turkey rest for 20 minutes. Cut the strings and for a lower-fat roast remove the skin just before slicing. Serving size: R recipe 4 ounces Vegetable exchanges: 2 Very-lean-meat exchanges: 5 Calories: 210 Calories from fat: 13 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 95 milligrams Sodium: 239 milligrams Carbohydrate: 9 grams Dietary fiber: 1 gram Sugars: 1 gram Protein: 38 grams Potato Stuffing y i e l d : 6 H- cup servings

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N O V E M B E R 253 4 ounces turkey bacon cut into Hinch pieces 1 small onion chopped small 1 clove garlic minced G cup celery chopped small 2 medium potatoes baked cooled and diced into H-inch pieces 1 teaspoon chopped fresh thyme I cup Chicken Stock see recipe p. 21 1 cup bread crumbs G cup chopped parsley 1 teaspoon freshly ground black pepper 2 teaspoons chopped fresh rosemary Preheat the oven to 350°. In a skillet over medium-high heat cook the turkey bacon for about 2 minutes. Add the onion garlic and celery and cook for 5 minutes stirring often. Remove the skillet from the heat and place the contents in a large bowl with the potatoes herbs stock bread crumbs parsley and pepper. Toss well. Either bake in a dish covered at 350° for 30 minutes or add as the stuffing to the turkey breast see previous recipe. Serving size: P recipe Starch exchanges: 1 Calories: 98 Calories from fat: 20 Total fat: 2 grams Saturated fat: 0 grams Cholesterol: 7 milligrams Sodium: 267 milligrams Carbohydrate: 16 grams Dietary fiber: 1 gram Sugars: 2 grams Protein: 3 grams Steamed Broccolini

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254 The Diabetes Holiday Cookbook y i e l d : 6 servings 12 ounces broccolini Pinch of salt and white pepper Wash the broccolini and discard about 1 inch of the stem. Place the broccolini in a steamer basket and cook for about 5 to 6 minutes. When it is tender and looks dark green season with salt and pepper. Serve. Serving size: 2 ounces Free food Calories: 13 Calories from fat: 0 Total fat: 0 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 33 milligrams Carbohydrate: 1 gram Dietary fiber: 1 gram Sugars: 1 gram Protein: 1 gram Broccolini or baby broccoli is a new hybrid vegetable. It is a cross between broccoli and Chinese kale and is also known as gai lan. Broccolini has long slender stems similar to those of pencil asparagus and is topped with small buds with dark green leaves and mild green stalks.

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N O V E M B E R 255 Apple-Orange Cranberry Sauce y i e l d : 12 servings 1H cups fresh or frozen cranberries 1 apple peeled and shredded 1 orange peeled seeded and diced small 1 teaspoon orange zest Juice of 1 orange H cup Splenda sugar substitute H cup water 1 tablespoon cornstarch mixed with 1 tablespoon water In a small saucepan combine all the ingredients except the cornstarch mixture. Bring to a boil reduce the heat and simmer uncovered for 4 to 5 minutes or until the cranberry skins begin to pop open. Thicken the liquid with the cornstarch mixture and cook 2 minutes more. Remove the sauce from the heat put it into a bowl and refrigerate 2 to 3 hours or until well chilled before serving. Serving size: G cup Vegetable exchanges: 1 Calories: 24 Calories from fat: 0 Total fat: 0 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 4 milligrams Carbohydrate: 7 grams Dietary fiber: 1 gram Sugars: 3 grams Protein: 0 grams Even though the main ingredients in this recipe are fruit the carbohydrate content is closer to that found in a vegetable exchange. Pumpkin Pie with Whipped Topping y i e l d : 1 9-inch pie 10 servings

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256 The Diabetes Holiday Cookbook 1 9-inch frozen deep-dish pie shell prebaked I cup Splenda sugar substitute Pinch of salt 1 teaspoon pumpkin pie spice 1 teaspoon cinnamon 1 teaspoon vanilla extract 1 15-ounce can Libby pumpkin 1 12-ounce can nonfat evaporated milk 1G cups Cool Whip Lite whipped topping optional 2 eggs Preheat the oven to 350°. Combine the Splenda salt pumpkin pie spice and cinnamon in a small mixing bowl. Set aside. Beat together the eggs and vanilla in a large mixing bowl. Beat the pumpkin into the eggs. Add dry ingredients and mix to completely combine. Gradually add in the evaporated milk. Mix to blend thoroughly. Place the pie shell on a cookie sheet and fill shell with the pumpkin mixture. Bake for 30 to 35 minutes. When done the filling will feel firm to the touch. Cool cut and serve with topping if desired. Serving size: Q of pie Starch exchanges: 1 Fat exchanges: 1 Calories: 143 Calories from fat: 57 Total fat: 6 grams Saturated fat: 3 grams Cholesterol: 44 milligrams Sodium: 150 milligrams Carbohydrate: 16 grams Dietary fiber: 2 grams Sugars: 2 grams Protein: 5 grams Chocolate Chiffon Cake with Spiced Topping y i e l d : 1 5-by-9-inch loaf

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N O V E M B E R 257 1I cups cake flour 1G cups Splenda sugar substitute 2 teaspoons baking powder H teaspoon salt H cup unsweetened cocoa powder I cup boiling water H cup canola oil 6 egg yolks 1 teaspoon vanilla extract 9 egg whites 1 teaspoon cream of tartar H cup mini chocolate chips Preheat the oven to 325°. Sift the flour 1 cup of the Splenda the baking powder and salt into the mixing bowl of electric mixer. Make a well in the center. Mix together the cocoa and boiling water. Add the cocoa mixture to the center of the flour with the oil egg yolks and vanilla. Mix until completely combined using the paddle attachment on an electric mixer. In a separate bowl whip the egg whites with cream of tartar and the remaining G cup of Splenda until the mixture forms soft peaks. Fold the meringue gently into the flour mixture. Mix in thoroughly. Fold in the chocolate chips. Pour the batter into a 5-by-9-by-4-inch loaf pan coated with cooking spray and bake for 50 minutes or until a toothpick inserted in the center comes out clean. Serve with Spiced Topping. Spiced Topping 1 teaspoon cinnamon 1 cup Cool Whip Lite whipped H teaspoon nutmeg topping Stir the spices into the topping until completely combined. To serve spoon onto a slice of cooled cake.

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258 The Diabetes Holiday Cookbook Serving size: 1H-inch slice Starch exchanges: 1 Fat exchanges: 2 Calories: 165 Calories from fat: 90 Total fat: 10 grams Saturated fat: 2 grams Cholesterol: 71 milligrams Sodium: 141 milligrams Carbohydrate: 16 grams Dietary fiber: 1 gram Sugars: 3 grams Protein: 4 grams

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December Hanukkah Las Posadas Christmas Kwanzaa

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Hanukkah To Kill Diabetes Today Click Here An eight-day celebration beginning on the twenty-fifth of the Hebrew month of Kislev this holiday falls on varying dates in December. anukkah sometimes called the Feast of Lights celebrates both a victory of the Jewish religion and freedom over tyranny. Many years ago a Syrian king named Antiochus ordered the Jewish people to reject their God. He forbade them to study the Torah the whole body of Jewish literature ravaged and defiled their temples and ordered them to worship Greek gods. Some of the Jews led by Judah Maccabee rebelled and refused to worship these gods. Judah and his brothers formed an army known as the Maccabees which fought for three years and ultimately were successful in driving the Syrians out of Israel. They reclaimed the temple in Jerusalem H

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cleansed it of all the Greek symbols and rededicated this holy place. When they searched for oil to light the N’er Tamid or eternal light which should never be extinguished they found only enough to last one day. They lit the light and a miracle occurred: the one-day supply of oil lasted for eight days. The celebration of Hanukkah lasts for eight days in memory of the miracle of the oil. Candles are lit and prayers are recited each night. A special candleholder called a menorah is used for the occasion. It holds nine candles in a straight line eight of which must be the same height. The shamash—the candle used to ignite all the others—is a little higher than the other eight. Hanukkah is a happy time and families celebrate at home. In addition to lighting the menorah gifts frequently of money games and special foods help to make this a festive occasion for everyone. Our Hanukkah menu works well for people with diabetes and other health concerns. Both the soup and entrée are very low in fat and calories. They help to balance the higher-fat Potato and Pear Pancakes for an over- 197

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all well-rounded meal. Adding a bowl of fresh fruit as a dessert alternative is a thoughtful gesture. Arrange the fruit in a clear glass bowl or basket to make an attractive addition to your table. Potato Pancakes or latkes are a traditional Hanukkah food especially appropriate because they are cooked in oil. They have simple and readily available ingredients. Preparation is easy with the help of a food processor the key to success is to be sure to grate your potatoes and onions finely enough. These pancakes are not a make-ahead food for the best taste they need to be eaten as soon as they are prepared. Be sure to serve them with applesauce—unsweetened of course—and sour cream the low-fat variety works fine. None of the other items on the menu require such last-minute attention. If you substitute foods for some of those we have suggested keep preparation time in mind so you can have plenty of time to prepare your Potato Pancakes.

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264 The Diabetes Holiday Cookbook Hanukkah Beet Borscht Orange Roughy à la Orange Potato and Pear Pancakes with Chunky Applesauce and Sour Cream Baked Butternut Squash Zimsterne Cookies Beet Borscht y i e l d : 6 servings 4 cups water 4 medium beets peeled and cut into julienne long thin strips 1 medium onion finely diced 1H cups shredded green cabbage 2 beef bouillon cubes 1 teaspoon freshly ground black pepper 1 bay leaf 1 cup low-sodium tomato sauce 1 tablespoon lemon juice Fresh dill or parsley for garnish

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Bring all the ingredients except the garnish to a boil in a 2-quart soup pot and simmer for 30 minutes. Remove the bay leaf ladle the soup into bowls and garnish with a sprig of dill or chopped fresh parsley. Serving size: 8 ounces Vegetable exchanges: 2 Calories: 49 Calories from fat: 3 Total fat: 0 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 345 milligrams Carbohydrate: 10 grams Dietary fiber: 3 grams Sugars: 7 grams Protein: 2 grams This recipe is not recommended for low-sodium diets. 199 Orange Roughy à la Orange In this dish the roughy is steamed with vegetables and oranges for a unique adaptation of a classical dish. y i e l d : 4 servings 1H pounds orange roughy striped bass or sole 1 teaspoon tarragon 2 oranges 1 peeled and cut into 8 slices G cup very thinly sliced carrot G cup thinly sliced yellow squash H teaspoon salt 4 teaspoons white wine 4 teaspoons water G cup thinly sliced zucchini Preheat the oven to 375°.

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266 The Diabetes Holiday Cookbook Lay out 4 sheets of aluminum foil each 6 by 12 inches and spray one side of each with cooking spray. Cut the fish into 4 equal pieces. Place a piece in the center of each foil sheet. Sprinkle each piece with G teaspoon of the tarragon. Top each piece with 2 orange slices. Next divide the zucchini carrot and yellow squash equally over the fish. Squeeze the juice of the other orange over the vegetables and sprinkle the fish with the salt white wine and water. Fold the foil sheets to make 4 tight packages. Put these on a cookie sheet and bake for 25 minutes. When done the fish will be white flaky and juicy. Take the packages out of the oven and be very careful of the hot steam that will escape when you unwrap them. Gently lift the fish off each sheet onto a dinner plate. Pour any liquid that remains in the foil over the fish. Serving size: G recipe 1 piece of fish Vegetable exchanges: 2 Very-lean-meat exchanges: 3 Calories: 157 Calories from fat: 12 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 251 milligrams Carbohydrate: 9 grams Dietary fiber: 2 grams Sugars: 7 grams Protein: 26 grams

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D E C E M B E R 267 Potato and Pear Pancakes with Chunky Applesauce and Sour Cream y i e l d : 8 servings Pancakes H cup peeled and grated pears 1 cup peeled and grated potato 2 teaspoons lemon juice 2 tablespoons matzo meal 2 tablespoons all-purpose flour H teaspoon white pepper H cup egg substitute 2 teaspoons canola oil Chunky Applesauce recipe follows Low-fat sour cream 1 teaspoon salt optional Grate the pear and potato separately in a food processor or by hand. Mix the grated pear with the lemon juice. Add the potato and mix well. Blend in the matzo meal flour salt and pepper. Then add the egg substitute and mix well. Coat a nonstick fry pan with cooking spray add the oil and over medium heat drop approximately 2 tablespoons of batter onto the fry pan. Using the back of the spoon form the batter into a round pancake. Repeat until all the batter is used. Cook for 6 to 8 minutes on each side or until the pancakes are golden brown and cooked throughout. Serve with Chunky Applesauce or low-fat sour cream.

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268 The Diabetes Holiday Cookbook For pancakes only does not include applesauce or sour cream Serving size: 2 pancakes Starch exchanges: 1 Calories: 71 Calories from fat: 21 Total fat: 2 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 320 24 milligrams Carbohydrate: 10 grams Dietary fiber: 1 gram Sugars: 1 gram Protein: 3 grams Figure in parentheses does not include salt. Chunky Applesauce y i e l d : 8 servings 4 medium McIntosh apples 2 tablespoons water 1 teaspoon cinnamon 1 tablespoon lemon juice Peel the apples cut them into quarters and remove the cores. Cut each quarter into approximately 10 slices. Place all the ingredients into a 2quart pot cover and cook for about 20 minutes over medium heat stirring occasionally until the apples are soft. Mash lightly. If you prefer smooth applesauce puree it in a blender. Refrigerate the applesauce covered until ready for use. It will keep in the refrigerator for up to 3 days. Serving size: G cup Fruit exchanges: H Calories: 38 Calories from fat: 0 Total fat: 0 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 0 milligrams Carbohydrate: 10 grams Dietary fiber: 1 gram Sugars: 8 grams Protein: 0 grams

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D E C E M B E R 269 Zimsterne Spiced Star Cookies To Kill Diabetes Today Click Here y i e l d : 3 dozen 2-inch stars G cup butter G cup honey G cup Splenda sugar substitute 2 eggs H cup pineapple juice 3 cups all-purpose flour 1 teaspoon baking powder 1G teaspoons cinnamon 1 teaspoon nutmeg H teaspoon ginger Preheat the oven to 375°. In the bowl of an electric mixer fitted with the paddle attachment beat together the butter honey and Splenda until the mixture is light and creamy. Beat in the eggs. Add the pineapple juice and mix in. In a separate bowl sift together the flour baking powder cinnamon nutmeg and ginger. Add to the liquid mixture and mix until combined. Remove the dough from the bowl and place it on a lightly floured surface. Flatten it out to make an 8-inch square wrap in plastic and chill at least 1 hour. Place the dough on a lightly floured surface and roll out to a G- inch thickness. Using a star-shaped cookie cutter cut out stars and arrange them about H inch apart on a cookie sheet coated with cooking spray. Bake for 13 to 15 minutes or until light golden brown.

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270 The Diabetes Holiday Cookbook Serving size: 1 cookie Starch exchanges: 1 Calories: 65 Calories from fat: 15 Total fat: 2 grams Saturated fat: 0 grams Cholesterol: 15 milligrams Sodium: 29 milligrams Carbohydrate: 11 grams Dietary fiber: 0 grams Sugars: 3 grams Protein: 1 gram

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D E C E M B E R 271 Las Posadas To Kill Diabetes Today Click Here December 16 through 24 as posadas means “the inns” or “the shelters” in Spanish. A religious and social celebration that takes place for nine nights from December 16 to 24 the holiday known as Las Posadas commemorates Joseph and Mary’s journey to Bethlehem and their search for shelter prior to the birth of Christ. Las Posadas is a reenactment of this difficult journey. It is an elaborate preparation for La Navidad Christmas in Mexico and some Central American countries This tradition dates back to the sixteenth century and St. Ignatius Loyola who used an Aztec festival to teach about the birth of Christ. He also wanted to replace the nine-day celebration of the birth of the Aztec Sun god with a Christian celebration. What started as a novena or nine days of prayer eventually moved from the church to the community and was celebrated in people’s homes. Las Posadas includes a procession led by children followed by adults and musicians. They travel to a different house in the village or L

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neighborhood each night looking for lodging. When they enter the designated house they begin the evening with prayer soon after the celebration begins full of music fireworks food candy and treats for all. Children and adults alike anticipate this joyous religious occasion. In traditional homes and rural areas particularly in the south of Mexico La Navidad is still very much a religious holiday. However just as the Magi brought gifts to the infant baby Jesus celebrants also bring toys to good little girls and boys on January 6 the Day of the Kings. In the northern parts of Mexico especially those adjacent to the United States Christmas trees and Santa Claus are the order of the day. Our menu is appropriate for any night during Las Posadas or for La 204 Navidad. It is designed for a group as Mexican customs and culture dictate. Some of the items are high in calories so be sure to share them with lots of friends. Include some lower-calorie items so that your guests have lots of choices. Serving buffet style is considerate of any guests who have diabetes as it lets each person easily determine the amount of food he or she wishes to eat. If your family and friends live close by encourage them to adopt the true spirit of Las Posadas and walk to your party. That way they will benefit from the physical activity that can help keep their blood glucose in the appropriate range. Or if walking isn’t an option play music so that everyone can dance a very enjoyable way to stay active.

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D E C E M B E R 273 Las Posadas Sopa de Albóndigas Festival Salad Vegetable Tamale Pie Tijuana Chicken Baked Mexican Lasagna Warm Apple Empanadas or Fresh Fruit Quesadillas or Tapioca and Strawberry Parfait Sopa de Albóndigas y i e l d : 12 servings

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1 pound lean ground beef H cup cooked rice 2 tablespoons finely minced onion 1 teaspoon salt 1 teaspoon chili powder G cup bread crumbs 1 egg H medium onion sliced into strips 2 medium carrots cut in half lengthwise then sliced into half- moon shapes 1 stalk celery sliced H small zucchini sliced into strips 6 cups low-sodium Beef Stock see recipe p. 112 1 tablespoon chopped fresh cilantro Combine the beef cooked rice onion salt chili powder bread crumbs and egg. Mix well. Shape into 1-inch meatballs. Set aside. Bring all the re- 206 maining ingredients except the cilantro to a boil in a large pot. Add the meatballs when the stock begins to boil. Cover and reduce the heat to a simmer. Cook for 20 minutes. Skim off any fat that rises. Turn the heat off. Add the chopped cilantro and serve. Serving size: 5N ounces Vegetable exchanges: 1 High-fat-meat exchanges: 1 Calories: 139 Calories from fat: 70 Total fat: 8 grams Saturated fat: 3 grams Cholesterol: 44 milligrams Sodium: 289 milligrams Carbohydrate: 6 grams Dietary fiber: 1 gram Sugars: 1 gram Protein: 11 grams Festival Salad

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D E C E M B E R 275 y i e l d : 12 servings 1 small head romaine lettuce 6 small beets cooked peeled and sliced 2 oranges peeled and sliced 2 apples cored and thinly sliced 2 bananas peeled and thinly sliced H small jicama peeled quartered and thinly sliced 1 pineapple peeled cored quartered and thinly sliced 2 tablespoons lemon juice 1 tablespoon water 1 teaspoon Equal 3 packets Seeds of 1 pomegranate 1 lime cut into small wedges G cup chopped peanuts Line a shallow serving bowl with the outer leaves of the romaine lettuce. Shred the remaining lettuce and place the shreds on top of the leaves. Arrange the beets oranges apples bananas jicama and pineapple in an eye-appealing pattern atop the lettuce. Mix together the lemon juice wa-

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276 The Diabetes Holiday Cookbook ter and Equal. Drizzle this over the fruit. Garnish the salad with the pomegranate seeds lime wedges and chopped peanuts. Serving size: R of recipe Starch exchanges: 1 Calories: 83 Calories from fat: 16 Total fat: 2 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 13 milligrams Carbohydrate: 17 grams Dietary fiber: 4 grams Sugars: 10 grams Protein: 2 grams Vegetable Tamale Pie To Kill Diabetes Today Click Here y i e l d : 6 servings a 9-inch square baking dish Masa 1N cups warm water 1 teaspoon salt 1H cups cornmeal H cup masa flour 2 tablespoons butter 2 tablespoons egg substitute Bring the water and salt to a boil add the cornmeal and simmer slowly 10 minutes. Remove from the heat and add the masa flour. Mix

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D E C E M B E R 277 well. Blend in the butter and egg substitute. Stir well. Cover and set aside. Preheat the oven to 375°. Filling 1 tablespoon canola oil 1 small onion finely diced 1 clove garlic minced H cup broccoli florets cut small H cup green pepper diced into small pieces H cup fresh tomatoes diced 1 small jalapeño pepper sliced optional H cup corn kernels 2 tablespoons black olives sliced 1 cup water 1 teaspoon cumin 1 teaspoon chili powder Heat the canola oil in a heavy skillet or saucepan. Lightly sauté the onion and garlic in the canola oil for 2 minutes. Add all the remaining in- Although the salad contains primarily fruit and vegetables the addition of peanuts adds protein and fat and makes the nutrient profile similar to a 1-starch exchange. gredients. Cover and simmer for 5 minutes. Coat a 9-inch-square baking dish with cooking spray. Spread a third of the masa mixture on the bottom of the baking dish. Spread the filling mixture evenly over it. Cover evenly with the remainder of the masa. Bake covered for 20 minutes. Remove the cover and continue to bake for another 20 minutes or until lightly browned. Serving size: P of recipe Starch exchanges: 2 Vegetable exchanges: 1 Fat exchanges: 1 Calories: 248 Calories from fat: 79 Total fat: 9 grams Saturated fat: 3 grams Cholesterol: 11 milligrams Sodium: 498 milligrams Carbohydrate: 39 grams Dietary fiber: 5 grams

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278 The Diabetes Holiday Cookbook Sugars: 2 grams Protein: 6 grams Tijuana Chicken To Kill Diabetes Today Click Here y i e l d : 6 servings H cup V-8 juice 2 stalks celery thinly sliced 1 medium onion peeled and thinly sliced 1 carrot thinly sliced 1H pounds skinless boneless chicken breast cut into 6 pieces 1 cup salsa mild or hot Preheat the oven to 375°. Coat a baking dish with cooking spray. Pour in the V-8 juice and add the celery onion and carrot. Place the chicken breasts on top. Spread the salsa over the chicken. Cover and bake for 45 minutes. When done the chicken will be opaque inside with a slight pink color from the V-8 juice and the salsa.

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D E C E M B E R 279 Serving size: P recipe 4 ounces Very-lean-meat exchanges: 3H Vegetable exchanges: 1 Calories: 148 Calories from fat: 13 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 65 milligrams Sodium: 219 milligrams Carbohydrate: 27 grams Dietary fiber: 1 gram Sugars: 3 grams Protein: 27 grams This recipe is not recommended for low-sodium diets. Baked Mexican Lasagna y i e l d : 4 servings H pound lean ground turkey skinless 1 tablespoon minced garlic H cup finely chopped onion G cup finely chopped green pepper 2 tablespoons sliced black olives G cup tomato paste 1 cup salsa mild or hot your choice 4 6-inch flour tortillas 1 4-ounce can green chilies drained and diced into G- inch pieces H cup shredded part-skim mozzarella cheese Preheat the oven to 375°. Cook the turkey garlic onion and green pepper in a nonstick pan over medium heat stirring to break up the meat. When the turkey is no longer pink and the pieces are small about the size of a pea add the olives tomato paste and salsa. Bring to a boil and remove from heat. Spray a 6-inch square baking dish with cooking spray. Place 1 flour tortilla on the bottom and top it with a fourth of the turkey mixture a fourth of the green chilies and a fourth of the cheese. Repeat this process 3 more times with the other tortillas. Bake for 20 minutes or until the lasagna is heated through. Remove it from the oven and let it rest 5 minutes before serving.

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280 The Diabetes Holiday Cookbook Note: This recipe could be easily doubled and baked in a 6-by-10-inch dish if you want to serve it to a larger group. Serving size: G recipe Starch exchanges: 2 Medium-fat-meat exchanges: 2 Calories: 274 Calories from fat: 90 Total fat: 10 grams Saturated fat: 3 grams Cholesterol: 53 milligrams Sodium: 451 milligrams Carbohydrate: 29 grams Dietary fiber: 3 grams Sugars: 2 grams Protein: 18 grams This recipe is not recommended for low-sodium diets. Warm Apple Empanadas y i e l d : 12 empanadas 2 Granny Smith apples H teaspoon grated lemon zest 1H tablespoons unsweetened apple juice H tablespoon lemon juice 3 teaspoons Equal 9 packets H cup unsweetened applesauce 1 chilled sugar-free pie dough 1 egg 1 tablespoon water 2 tablespoons butter chopped J teaspoon plus N teaspoon cinnamon Preheat the oven to 350°. Peel and quarter the apples. Remove the cores. Slice each quarter across the narrow side into thin slices less than J inch thick. Place the apples lemon zest apple juice lemon juice and butter in a shallow fry pan over medium heat. Cook stirring constantly until the apples are soft about 10 to 12 minutes. Remove from the heat. Add J teaspoon cinnamon

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D E C E M B E R 281 1H teaspoons Equal and the applesauce stirring to combine completely. Place in refrigerator to cool. To assemble roll out the pie dough J inch thick on a lightly floured surface. Using a cookie cutter cut out dough circles 3H inches in diameter. Take the dough scraps work them together reroll and cut out as many circles as possible. You should get at least 12. Whisk together the egg and water to make an egg wash. Place 1 tablespoon of the apple mixture in the center of each dough circle. Use a pastry brush to lightly brush the egg wash around the edge of half of each circle of dough about N inch from the edge. Fold the dough over the filling so that the edges meet and press with your fingers to seal. Arrange the empanadas 1 inch apart on a nonstick cookie sheet that has been coated with cooking spray. Lightly brush the tops with egg wash. Combine the other 1H teaspoons Equal and N teaspoon cinnamon. Sprinkle this evenly over the egg-washed empanadas. Bake 15 to 17 minutes or until lightly browned. Remove the empanadas from the oven and let them sit 5 minutes before serving. They can be served as finger food or on a dessert plate with low-fat vanilla ice cream. Serving size: 1 empanada Starch exchanges: 1 Fat exchanges: 1 Calories: 137 Calories from fat: 65 Total fat: 7 grams Saturated fat: 4 grams Cholesterol: 52 milligrams Sodium: 76 milligrams Carbohydrate: 16 grams Dietary fiber: 1 gram Sugars: 4 grams Protein: 3 grams Fresh Fruit Quesadillas

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282 The Diabetes Holiday Cookbook y i e l d : 8 servings H cup light sour cream G teaspoon vanilla extract J teaspoon Equal H packet 1 mango peeled and diced into Hinch pieces 1 pint fresh strawberries cleaned and sliced into quarters 1 small D’Anjou pear cored and diced into G- inch pieces 1G tablespoons honey 1 tablespoon finely chopped fresh mint 1 cup shredded light jack cheese 4 8-inch low-fat flour tortillas Mix together the sour cream vanilla and Equal. Place in the refrigerator to chill. Place the prepared fruits in a bowl. Warm the honey slightly in the microwave. Stir together the honey and chopped mint and toss gently with the fruit. Lay out the tortillas and distribute half the cheese on half of each tortilla. Strain any excess liquid from the fruit. Divide the fruit over the cheese-covered halves of tortillas and top with the remaining cheese. Fold each tortilla closed. Coat a skillet with cooking spray and preheat it over medium heat. Grill each quesadilla on both sides until golden brown. Cut each in half and serve with the sweetened sour cream. Serving size: H Quesadilla Starch exchanges: 1 Fruit exchanges: 1 High-fat-meat exchanges: 1 Calories: 234 Calories from fat: 73 Total fat: 8 grams Saturated fat: 4 grams Cholesterol: 21 milligrams Sodium: 383 milligrams Carbohydrate: 36 grams Dietary fiber: 2 grams Sugars: 11 grams Protein: 7 grams This recipe is not recommended for low-sodium diets.

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D E C E M B E R 283 Tapioca and Strawberry Parfait To Kill Diabetes Today Click Here y i e l d : 6 servings 3H cups 2 milk 1 egg 2 tablespoons plus 1 teaspoon minute tapioca 2 teaspoons vanilla extract 1 pint strawberries H cup Cool Whip Lite whipped topping 1H teaspoons Equal 4H packets Bring 3 cups of the milk to a boil in a heavy saucepan. Mix together the remaining H cup milk the egg and tapioca. Add this to the hot milk while stirring with a wire whisk. Reduce the heat to a slow simmer and cook for 5 minutes stirring occasionally. Remove the mixture from the heat and stir in the Equal and vanilla. Cool for 30 minutes in the refrigerator before proceeding. Clean the strawberries. Reserve 3 strawberries for garnish and cut those in half. Slice the remaining berries. Divide half the sliced strawberries into the bottoms of 6 parfait or small white-wine glasses. Add a layer of the cooled pudding to each using H of the mixture. Repeat with a layer of strawberries and another layer of pudding. Top each glass with the whipped topping and half a strawberry.

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284 The Diabetes Holiday Cookbook Serving size: 1 parfait Low-fat milk exchanges: 1 Calories: 131 Calories from fat: 40 Total fat: 4 grams Saturated fat: 3 grams Cholesterol: 46 milligrams Sodium: 82 milligrams Carbohydrate: 16 grams Dietary fiber: 1 gram Sugars: 10 grams Protein: 6 grams

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D E C E M B E R 285 Christmas To Kill Diabetes Today Click Here December 25 hristians have celebrated Christmas which commemorates the birth of Christ since the fourth century. It is unclear how the December 25 date was chosen for this celebration although it may have been a Christian attempt to counteract pagan celebrations held at this time. December 25 also heralds the beginning of the winter solstice which may have been selected because this is the time when days begin to lengthen and Christians believe that Christ is the “true light of the world.” The age-old custom of gift-giving on this day was adopted from the Romans. Over the centuries the Germans and the Celts added such traditions as Yule logs fir trees decorative greenery lights and fires. In more recent times Christmas has taken on a more commercial tone. Shopping for this holiday has become a marathon event and many businesses depend on the season for a successful year. C

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Santa Claus a symbol of good cheer and holiday giving is found in many parts of the world. His name may change from country to country but his tradition of bringing gifts to children is a constant. Whether he is known as Santa Claus in the United States St. Nicholas in the Czech Republic Père Noël in France or Julenisse in the Scandinavian countries children everywhere look forward to the coming of this fat jolly old man. The music of the season is a crucial part of religious services and concerts “caroling” is a Christmas institution. According to Webster’s to carol is “to celebrate in song.” Legend says that caroling started with the angels when they announced the birth of Jesus in Bethlehem. People with the holiday spirit continue to join one another in song and perform for their neighbors during the Christmas season. Sometimes the performances are literally door-to-door as neighbors serenade neighbors or they may take a 214 more formal appearance in churches concert halls or malls. Carols include all-time favorites such as Handel’s “Joy to the World” and more recently Irving Berlin’s “White Christmas.” If you have a piano or other musical instrument and someone who can play it caroling around the Christmas tree or fireplace is a nostalgic and calorie-free way to celebrate. Celebrating with food is an integral aspect of this season. Many practices date back thousands of years. If you or one of your loved ones has diabetes do not despair. The first and most important thing to do is to figure out what holiday foods you really enjoy and then figure out how much of them you can include in your celebrations. If you really do not like a food include something you really do like and don’t waste calories on the other foods. Our Christmas menu gives you ideas on how to incorporate traditional foods without overdoing it.

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D E C E M B E R 287 Christmas Orange Eggnog Butternut Squash Soup Cranberry Almond Green Salad Christmas Crudités Wreath Roast Rib of Beef with Whole Roasted Potatoes Raspberry and Burgundy Pears with Sweetened Sour Cream or Red and Green Christmas Cookies Orange Eggnog To Kill Diabetes Today Click Here y i e l d : 8 6-ounce glasses 1 orange peeled and sectioned H cup orange juice concentrate 1 quart skim milk H cup Splenda sugar substitute

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12 ounces egg substitute Cut out the white membrane from between the orange sections and remove any seeds. Place the sections in a blender with the remaining ingredients and puree until smooth. Serving size: 6 ounces Nonfat milk exchanges: 1 Calories: 120 Calories from fat: 14 Total fat: 2 grams Saturated fat: 0 grams Cholesterol: 3 milligrams Sodium: 140 milligrams Carbohydrate: 16 grams Dietary fiber: 0 grams Sugars: 13 grams Protein: 10 grams 216

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D E C E M B E R 289 Butternut Squash Soup To Kill Diabetes Today Click Here y i e l d : 5 cups 2 tablespoons finely chopped onion 2 teaspoons olive oil 1H pounds butternut squash weight before peeling peeled cut in half seeds removed and chopped into pieces no larger than H inch 1 cup sweet potato diced into small pieces 1 15-ounce can low-sodium Chicken Stock or see recipe p. 21 2 cups water 1 bay leaf J teaspoon white pepper J teaspoon thyme H teaspoon Worcestershire sauce 3 –4 drops Tabasco sauce Sauté the onion with the olive oil over medium heat in a 2- to 3-quart pot for 2 minutes. Add the squash sweet potato and all the remaining ingredients. Bring to a boil. Turn the heat down to medium-low. Cover and simmer slowly for 35 minutes. Check that the squash is fully cooked and soft. Remove the bay leaf. Pour the ingredients into a blender and cover. While holding down the top with a kitchen towel so you do not get burned blend on low speed for 1 minute. Turn the speed up one notch and blend for 10 seconds more. The soup should be smooth and golden orange in color.

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290 The Diabetes Holiday Cookbook Serving size: 5 ounces Starch exchanges: 1 Calories: 64 Calories from fat: 12 Total fat: 1 gram Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 106 milligrams Carbohydrate: 13 grams Dietary fiber: 2 grams Sugars: 0 grams Protein: 2 grams Sweet potatoes have light brown skin and ivory flesh. Yams have reddish-brown skin with orange flesh. Cranberry Almond Green Salad To Kill Diabetes Today Click Here y i e l d : 4 servings H pound baby lettuce mix G cup sliced toasted almonds 2 pears peeled and cut into julienne H cup Lemon Vinaigrette see long thin pieces recipe p. 54 or Creamy Lemon Juice of 1 lemon Dressing recipe follows H cup Craisins dried cranberries Wash the greens and pat them dry gently with paper towels. Coat the pears with the lemon juice and add to the greens along with the Craisins and almonds. Toss with the Lemon Vinaigrette or Creamy Lemon Dressing. Creamy Lemon Dressing

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D E C E M B E R 291 G cup plain nonfat yogurt 2 teaspoons Dijon mustard 1 teaspoon Splenda sugar substitute Juice of 1 lemon 1 tablespoon water 1 lemon peeled and the fruit diced small Blend all the ingredients together. Cover and refrigerate. Will keep refrigerated for 2 days. Includes Creamy Lemon Dressing Serving size: G recipe Fruit exchanges: 2 Fat exchanges: 1 Calories: 168 Calories from fat: 40 Total fat: 4 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 29 milligrams Carbohydrate: 32 grams Dietary fiber: 5 grams Sugars: 22 grams Protein: 4 grams Christmas Crudités Wreath y i e l d : 12 –16 servings 2 large zucchini 2 large yellow squash 3 medium carrots peeled 3 stalks celery 1 large red pepper cut in half seeds removed 1 large green pepper cut in half seeds removed 1 bunch broccoli all but 2 inches of stem trimmed off 1 head red leaf lettuce washed 1 cup Dijon Pimiento Dip see recipe p. 187 1 pint small cherry or grape tomatoes 20 tiny radishes both ends trimmed 2 tablespoons chopped fresh parsley

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292 The Diabetes Holiday Cookbook Wash all the vegetables. Using a melon baller scoop out the flesh of the zucchini and yellow squash. Cut the carrots celery red pepper and green pepper into strips approximately 1H inches long by G inch wide. Cut the broccoli into small florets. Line a large platter with the red leaf lettuce. Put a small dish of dip in the center of the platter. Arrange the vegetables including the tomatoes and radishes in groups around platter alternating shapes and colors. Sprinkle the chopped parsley over the finished platter. Does not include Dijon Pimento Dip Serving size: I cup vegetables Vegetable exchanges: 1 Calories: 32 Calories from fat: 3 Total fat: 0 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 24 milligrams Carbohydrate: 7 grams Dietary fiber: 3 grams Sugars: 3 grams Protein: 2 grams Roast Rib of Beef with Whole Roasted Potatoes y i e l d : 6 –8 servings Roast Rib of Beef

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D E C E M B E R 293 1 medium onion roughly chopped 1 medium carrot roughly chopped 2 stalks celery roughly chopped 4 cloves garlic cut in half 1 bay leaf 4H pounds boneless rib roast sometimes called rib eye or 6H pounds bone-in rib roast sometimes called prime rib 2 teaspoons freshly ground black pepper 1 teaspoon dried thyme or 2 tablespoons fresh thyme Whole Roasted Potatoes recipe follows G cup dry red wine optional 2H cups water 1 tablespoon tomato paste 2 teaspoons kosher salt optional Preheat the oven to 250°. Lightly coat the bottom of a large roasting pan with cooking spray. Lay all the vegetables and the bay leaf flat in the pan. Rinse the roast and pat it dry with paper towels. Rub it with the salt pepper and thyme. Place the roast on the vegetable bed add the Whole Roasted Potatoes if you desire and cook in the oven uncovered until the meat is done to your liking 2 to 4 hours. Start checking for doneness at 2 hours by inserting the tip of a meat thermometer into the very center of the roast. Rare: 120 ° medium rare: 128° medium: 135° medium well 145° well done: 155 °. When the roast is done to your liking remove it from the pan and wrap it loosely in foil. Set it aside for at least 20 minutes before carving. Set aside the potatoes and keep warm. Scrape together all the vegetables and any browned particles stuck to the bottom of the roasting pan and place them in a 2-quart pot. Pour any remaining liquid from the roast into a fat separator or skim off as much fat as possible. Add it along with the wine water and tomato paste to the pot. Boil over medium-high heat for 10 minutes. Strain and discard the vegetables. Return the “jus”— the strained skimmed liquid—to the pot and continue to reduce it to about

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294 The Diabetes Holiday Cookbook 1H cups. Skim and discard all the fat that comes to the surface with a spoon or ladle. Thinly slice the roast and serve it with the jus.

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D E C E M B E R 295 Note: A whole rib roast is 7 bones long and weighs anywhere from 12 pounds boneless to 24 pounds bone-in. The larger end is near the shoulder and will have more fat inside the eye. The loin end will be smaller and leaner and is the more healthful choice. Serving size: 4 ounces Medium-fat-meat exchanges: 4 Calories: 286 Calories from fat: 144 Total fat: 16 grams Saturated fat: 6 grams Cholesterol: 89 milligrams Sodium: 378 83 milligrams Carbohydrate: 2 grams Dietary fiber: 0 grams Sugars: 0 grams Protein: 31 grams Whole Roasted Potatoes y i e l d : 6 servings 6 small 3H ounces each round red 2 teaspoons paprika potatoes washed 1 teaspoon garlic powder 1 tablespoon olive oil H teaspoon salt optional Mix all the ingredients well so the potatoes are thoroughly coated. Arrange the potatoes around the rib roast on top of the vegetables. Roast the potatoes along with the rib roast. When the roast is done set the potatoes aside to keep warm while you finish making the jus. If the potatoes are not tender or crisp enough for your taste put them back into the roasting pan after all the vegetables have been scraped out. Increase the heat to 350° and return the pan to the oven. The potatoes should have a firm feel on the outside and the center should seem tender when the tip of a knife is inserted. If you would like to roast these potatoes by themselves for another occasion roast them in a small pan at 400° for approximately 45 minutes depending on size.

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296 The Diabetes Holiday Cookbook Serving size: 1 potato Starch exchanges: 1 Calories: 102 Calories from fat: 22 Total fat: 2 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 200 6 milligrams Carbohydrate: 19 grams Dietary fiber: 2 grams Sugars: 0 grams Protein: 2 grams Figures in parentheses do not include salt. Raspberry and Burgundy Pears with Sweetened Sour Cream y i e l d : 6 servings H cup low-fat sour cream G teaspoon vanilla extract 1 tablespoon Equal 10 packets 2 cups individually quick frozen raspberries 1 cup burgundy wine or grape juice H cup water 1 cinnamon stick 3 pears preferably D’Anjou 6 fresh mint leaves Juice of half a lemon Mix the sour cream vanilla and J teaspoon Equal very well. Cover and refrigerate. Combine the raspberries lemon juice and wine in a saucepan over medium heat. Cook 5 to 7 minutes stirring constantly totally breaking up the raspberries. Remove from the heat. Strain the mixture through a fine sieve pushing through as much sauce and pulp as possible. Only seeds should remain. Discard the seeds.

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D E C E M B E R 297 Return the raspberry mixture to the pan adding the water cinnamon stick and remaining Equal. Stir until the Equal is completely dissolved. Cook over very low heat barely simmering. Peel the pears cut them in half and carefully remove the cores with a small knife. Place the pears cut side down in a pan with the raspberry sauce. Be sure they all lay flat. Using a spoon baste the tops of the pears with the warm liquid. Simmer over very low heat for approximately 15 minutes on this side basting the tops 5 more times while cooking. Turn the pears over and simmer on this side for 15 minutes while basting the exposed tops 5 more times. Remove the pan from the heat. Let stand 5 minutes. Baste again. Place pear halves on individual dessert plates cut sides up. Return the liquid to the heat and boil stirring 3 minutes to reduce the sauce. Discard the cinnamon stick. Remove the pan from the heat. Evenly distribute the sauce around each pear half. Place 1 tablespoon of the sweetened sour cream in the cavity of each pear half and add a mint leaf. Serve immediately. Note: This could be prepared before dinner up to the point at which the pears are removed from the stove. When you are ready to serve dessert return the pan to low heat for 3 or 4 minutes to rewarm the pears. Then proceed as in the instructions. Serving size: P of recipe Fruit exchanges: 1H 2 Calories: 122 130 Calories from fat: 21 Total fat: 2 grams Saturated fat: 1 gram Cholesterol: 6 milligrams Sodium: 8 milligrams Carbohydrate: 22 27 grams Dietary fiber: 3 grams Sugars: 14 grams Protein: 1 gram Alcohol: 2 0 grams

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298 The Diabetes Holiday Cookbook Figures in parenthesis indicate grape juice substituted for the wine. Red and Green Christmas Cookies To Kill Diabetes Today Click Here y i e l d : 3 dozen cookies G cup canola oil 3 tablespoons Splenda sugar substitute 1 egg 1 teaspoon vanilla extract H cup crushed pineapple drained 1 cup all-purpose flour 2 teaspoons baking powder H teaspoon baking soda 1 teaspoon cinnamon H cup oats H cup raisins G cup green glazed maraschino cherries G cup red glazed maraschino cherries Preheat the oven to 325°. Put the oil and Splenda in the bowl of an electric mixer. Mix until the Splenda is dissolved. Add the egg and vanilla mix thoroughly. Add the crushed pineapple and mix until combined. In a separate bowl sift together the flour baking powder baking soda and cinnamon. Add to the mixer bowl along with the oats raisins and green and red cherries. Mix in just to combine. Scoop out the dough by tablespoonfuls onto a nonstick cookie sheet. Bake approximately 10 minutes. When done the cookies will be a light golden color and soft in the center.

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D E C E M B E R 299 Serving size: 2 cookies Starch exchanges: 1 Calories: 84 Calories from fat: 32 Total fat: 4 grams Saturated fat: 0 grams Cholesterol: 12 milligrams Sodium: 83 milligrams Carbohydrate: 12 grams Dietary fiber: 1 gram Sugars: 4 grams Protein: 1 gram

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300 The Diabetes Holiday Cookbook Kwanzaa To Kill Diabetes Today Click Here December 26 to January 1 wanzaa is an African American holiday that was established in 1966 . It is an occasion for the African American people to gather in commemoration of their history and culture. It is also a special time to honor ancestors. It is not a religious celebration but a celebration of heritage pride community family and culture. Kwanzaa is based on activities commonly held at traditional African “first fruit” celebrations: gathering of family friends and community reverence for creation and the creator commemoration of the past commitment to high ideals and celebration of the “good of life.” Each day one of the Nguzo Saba or seven principles that collectively provide a value system is stressed. The seven principles are these: Umoja oo-MO-jah—Unity Kugichagulia koo-jee-cha-goo-LEE-ah—Self-determination Ujima oo-JEE-mah—Collective work and responsibility K

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Ujamma oo-JAH-mah—Cooperative economics Nia NEE-ah—Purpose Kuumba koo-OOM-bah—Creativity Imani ee-MAH-nee—Faith The seven symbols are: Mkeka mm-KEH-kah—A straw mat representing tradition and history. Note:All the other symbols that follow are placed on this mat. Kinara kee-NAH-rah—A candle holder symbolizing Africa and ancestors. 225 Mazao mah-ZAH-oh—Fruits and vegetables symbolizing the results of collective labor. Muhindi moo-HIN-dee—Ears of corn symbolizing offspring. One is placed on the mat for each child in the family. Kikombe cha umoja kee-KOH-beh chah oo-MOH-jah —A communal cup symbolizing unity. Zawadi Zah-WAH-dee—Gifts usually handmade which serve as a reward for promises kept during the previous year. Mishumaa saba mee-SHOO-mah SAH-bah—The candles that represent the seven principles of Kwanzaa. Unfortunately the incidence of diabetes is high in African Americans and it increases with age. Although traditional African American food plays an important role in this celebration the principles of Kwanzaa make it essential that you honor your ancestors by serving food that will promote good health. Our recipes will help you to prepare favorites—even Sweet

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302 The Diabetes Holiday Cookbook Potato Custard Pie—with fewer calories less sugar and less fat. The nutritional information provided along with the principle of selfdetermination can dictate portion size.

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Kwanzaa Tomato Rice Soup with Fennel Grilled Pepper Salad with Balsamic Glaze Slow-Roasted Short Ribs Baked Greens Pumpkin Cornbread Sweet Potato Custard Pie or Southern Banana Pudding Tomato Rice Soup with Fennel y i e l d : 6 servings

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304 The Diabetes Holiday Cookbook 1 tablespoon canola oil 1 small onion finely diced G cup finely diced celery 1 large fennel bulb finely diced 1 clove garlic minced 4 cups low-sodium Vegetable Stock see recipe p. 11 G cup white rice raw H teaspoon white pepper H teaspoon dried dill 1 tablespoon tomato paste 1 16-ounce can tomatoes diced with juice Over medium heat using a 2-quart pot heat the canola oil. Add the onion celery fennel and garlic and sauté for 5 minutes. Do not brown. Add the tomato paste. Stir well. Add the remaining ingredients reserving the dill for garnish. Bring to a boil. Reduce the heat and simmer for 30 227 minutes. Check the seasoning and adjust for taste. Ladle the soup into warm bowls and top with the dill. Serving size: 8 ounces Starch exchanges: 1 Calories: 89 Calories from fat: 26 Total fat: 3 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 357 milligrams Carbohydrate: 14 grams Dietary fiber: 2 grams Sugars: 1 gram Protein: 2 grams

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Grilled Pepper Salad with Balsamic Glaze To Kill Diabetes Today Click Here y i e l d : 6 servings Balsamic Glaze 1 teaspoon canola oil 2 tablespoons Splenda sugar substi1 tablespoon finely minced shallot tute 1G cups balsamic vinegar In a small saucepan heat the canola oil and sauté the shallot for 2 to 3 minutes. Add the balsamic vinegar and Splenda. Reduce the heat and simmer until the liquid reduces to about H cup and is “syrupy.” Remove the pan from the heat and let the glaze cool to room temperature. Store it refrigerated in a covered container for up to 1 week. Salad 1 medium red pepper 1 medium green pepper 1 medium yellow pepper 1 small head red leaf lettuce 1 small head romaine lettuce 1 tablespoon water 1 tablespoon olive oil Dash of freshly ground black pepper 1 medium red onion thinly sliced and separated into rings

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306 The Diabetes Holiday Cookbook 1 tablespoon fresh lemon juice This recipe is not recommended for low-sodium diets.

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D E C E M B E R 307 Preheat the broiler. Place the whole peppers on an oven rack and char them turning them often until they turn black. Place the peppers in a paper bag seal and let them sit for 15 minutes. With a sharp knife peel off the skin and any remaining black specks. Rinse the peppers with cold water if necessary and pat them dry. Cut them in half remove the tops and all seeds. Cut each half into 3 long strips. Wash the lettuce and dry the leaves well. Line 6 salad plates with the red leaf lettuce. Cut the romaine into H- inch squares and mound these on top of red leaf. Mix the lemon juice water olive oil and pepper and drizzle this over the lettuce. Arrange 1 strip of each color pepper on the lettuce. Place a few onion rings over the peppers. Dip a serving spoon into the Balsamic Glaze and drizzle a fine line of glaze over the top of the finished salads. You now have a colorful salad with a few wild black lines from the Balsamic Glaze—the colors of Kwanzaa Serving size: 1 salad Vegetable exchanges: 1 Fat exchanges: H Calories: 55 Calories from fat: 24 Total fat: 3 grams Saturated fat: 0 grams Cholesterol: 0 milligrams Sodium: 5 milligrams Carbohydrate: 7 grams Dietary fiber: 2 grams Sugars: 5 grams Protein: 2 grams Slow-Roasted Short Ribs y i e l d : 6 servings

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308 The Diabetes Holiday Cookbook 4 pounds beef short ribs lean 1 large onion diced into H-inch pieces 2 medium carrots diced into H-inch pieces 4 stalks celery diced into H-inch pieces 2 cloves garlic diced small 2 tablespoons tomato paste H cup dry red wine 3 cups water 1 teaspoon thyme 2 bay leaves 1 tablespoon Worcestershire sauce H teaspoon Tabasco sauce G teaspoon salt H teaspoon freshly ground black pepper 2 tablespoons flour Preheat the oven to 325°. Trim the short ribs of any excess fat and season them with salt and black pepper. In a large Dutch oven over medium heat brown the short ribs on all sides. When they are done take out the ribs and reserve them. Add the vegetables and sauté for 5 minutes or until they are lightly browned. Add the tomato paste. Stirring well mix in the flour and continue to cook for 3 minutes. Add the remaining ingredients. Bring to a boil while continuing to stir. Return the meat to the Dutch oven. Cover and roast in the oven for 2 hours. Skim off any fat that has risen to the top. Remove the bay leaves. Serve with the vegetables that were cooked with the ribs and top with the cooking liquid. Small boiled potatoes would be an appropriate side dish served with this entrée.

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D E C E M B E R 309 Serving size: P recipe Lean-meat exchanges: 4 Vegetables exchanges: 2 Calories: 265 Calories from fat: 104 Total fat: 12 grams Saturated fat: 5 grams Cholesterol: 64 milligrams Sodium: 271 milligrams Carbohydrate: 10 grams Dietary fiber: 2 grams Sugars: 3 grams Protein: 29 grams Baked Greens 1H pounds greens—turnip mustard collard or kale 6 strips turkey bacon cut into strips H inch wide 1 medium onion cut in half then sliced Preheat the oven to 375°. y i e l d : 6 servings G cup cider vinegar H teaspoon salt 1H cups boiling water Wash the greens several times to clean them thoroughly. Discard any tough stems and discolored leaves. Cut the leaves into strips I inch wide. Heat a large Dutch oven and sauté the bacon with the onion for 5 minutes on medium-high heat. Add the greens vinegar salt and boiling water. Mix well cover and bake for 30 minutes or until the greens are tender. Serving size: P recipe Vegetable exchanges: 1 Lean-meat exchanges: 1 Calories: 68 Calories from fat: 24 Total fat: 3 grams Saturated fat: 1 gram Cholesterol: 10 milligrams Sodium: 213 milligrams Carbohydrate: 8 grams Dietary fiber: 4 grams Sugars: 1 gram Protein: 5 grams Pumpkin Cornbread y i e l d : 1 12-by-8-by-2-inch bread

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310 The Diabetes Holiday Cookbook 1G cups cornmeal 1N cups all-purpose flour H cup Splenda sugar substitute 1H tablespoons baking powder 1 teaspoon salt 1 teaspoon pumpkin pie spice 1 teaspoon cinnamon 1N cups low-fat sour cream H cup 2 milk 6 eggs 8 tablespoons butter melted 1 16- ounce can Libby pumpkin G cup shelled pumpkin seeds optional Preheat the oven to 350°. Place the cornmeal flour Splenda baking powder salt pumpkin pie spice and cinnamon in a mixing bowl. Mix until completely combined. Add the sour cream and milk and mix until just combined. In a separate bowl beat the eggs. Then add them to the cornmeal mixture with the melted butter. Mix lightly scraping down the sides of the bowl. Add the pumpkin and mix until completely combined. Pour the batter into a 12- by8- by-2-inch baking dish that has been coated with cooking spray. Coarsely chop the pumpkin seeds if using and sprinkle them over the top. Bake for approximately 45 minutes. When done the bread will be a light golden color and feel firm to the touch. Cool it in the pan on a rack. Cut into 24 pieces and serve. Serving size: 1 piece Starch exchanges: 1 Fat exchanges: 1H Calories: 149 Calories from fat: 72 Total fat: 8 grams Saturated fat: 4 grams Cholesterol: 70 milligrams Sodium: 355 milligrams Carbohydrate: 16 grams Dietary fiber: 1 gram Sugars: 1 gram Protein: 4 grams This recipe is not recommended for low-sodium diets. Sweet Potato Custard Pie y i e l d : 1 9-inch deep-dish pie 1 9-inch frozen deep-dish pie shell 1 15-ounce can sweet potatoes drained H cup Splenda sugar substitute Pinch of salt G teaspoon nutmeg 1 teaspoon vanilla extract 2 eggs 1 12-ounce can low-fat evaporated milk 1 cup Cool Whip Lite whipped topping

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D E C E M B E R 311 H teaspoon cinnamon Cinnamon for garnish Preheat the oven to 375°. Prebake the frozen pie shell for approximately 8 to 10 minutes until it is a light golden brown. Set it aside to cool. Reduce the oven temperature to 350°. Place the drained sweet potatoes in the bowl of an electric mixer fitted with the whisk attachment and mix on medium speed for about 2 minutes to break up the sweet potatoes. Add the Splenda salt nutmeg cinnamon and vanilla and continue to mix. Scrape the mixture down occasionally until potatoes are mashed. In a separate bowl whisk the eggs add the evaporated milk and mix them together thoroughly. Gradually add the egg mixture to the sweet potato mixture while mixing on medium speed scraping down the sides of the bowl as you go. Mix thoroughly. Set the prebaked pie shell on a cookie sheet and carefully fill with the mixture. Place the cookie sheet with the pie on it in the preheated oven. Bake approximately 45 to 50 minutes. When done the custard filling will feel firm to the touch. Cool the pie before serving. Top each slice with 2 tablespoons of the whipped topping and sprinkle lightly with cinnamon. Serving size: J pie Starch exchanges: 2 Fat exchanges: 2 Calories: 252 Calories from fat: 92 Total fat: 10 grams Saturated fat: 3 grams Cholesterol: 55 milligrams Sodium: 247 milligrams Carbohydrate: 32 grams Dietary fiber: 1 gram Sugars: 3 grams Protein: 7 grams Southern Banana Pudding y i e l d : 6 cups 4 cups 1 milk 1 tablespoon plus 1 teaspoon Equal Pinch of salt 14 packets

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312 The Diabetes Holiday Cookbook N cup cornstarch 2 teaspoons vanilla extract 2 eggs 8 ounces vanilla wafers 1 egg yolk 4 medium bananas 2 tablespoons butter chopped Place 3H cups of the milk and the salt in a heavy saucepan over medium heat. Dissolve the cornstarch in the remaining H cup milk add the eggs and yolk and whisk to combine completely. Bring the milk on the stove to a boil. Whisk H cup of the hot milk into the cornstarch mixture then whisk the cornstarch mixture back into the boiling milk. Stir constantly. Reduce the heat to a slow boil and cook for 2 minutes still stirring constantly. The mixture will thicken. Remove it from the heat. Stir in the chopped butter Equal and vanilla extract. Stir to combine completely. Assemble the pudding immediately in an 8-by-11-by-2-inch pan while the mixture is hot. Arrange a third of the vanilla wafers evenly spaced over the bottom of the pan. Peel and slice all the bananas about G inch thick. Place half the banana slices among the cookies. Spoon on half the custard mixture. Make a second layer with a third of the cookies and the remaining banana slices. Spoon on the remaining custard smoothing it out evenly. Top with the remaining cookies. Cover with plastic wrap pressing the wrap onto the custard around the cookies so that it does not develop a skin. Allow to set at least 4 hours before serving. Serve at the table by spooning into chilled bowls. Serving size: H cup Starch exchanges: 2 Fat exchanges: 1 Calories: 217 Calories from fat: 77 Total fat: 9 grams Saturated fat: 3 grams Cholesterol: 62 milligrams Sodium: 159 milligrams Carbohydrate: 30 grams Dietary fiber: 1 gram Sugars: 15 grams Protein: 5 grams

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Index acorn squash shells squash and apple soup in 188–89 all-American pasta salad 146–47 almonds: cheesecake ricotta 169–70 green salad cranberry 218 apple cider vinaigrette 176 spinach salad with 175–76 apples: applesauce chunky 202 potato and pear pancakes with sour cream and 201–202 cookies Mexican wedding 85 crisp 17 empanadas warm 211–12 -orange cranberry sauce 192 salad festival 207–208 squash and soup in acorn squash shells 188–89 apricot and walnut loaf 187–88 Asian chicken salad 24–25 asparagus: Polonaise 57–58 seafood frittata 90 bacon: black-eyed peas good luck 14–15 turkey for spring garden vegetable salad 53–54 baked chips with salsa cruda 77–78 baked greens 231 235 balsamic vinegar: glaze grilled pepper salad with 228–29 vinaigrette: tomato salad with 121–22 vegetable salad with 145–46 bananas: bread 93 and peanut butter cupcake surprise filled with chocolate ice cream 135–36 pudding southern 234 salad festival 207–208 barbecued: sauce 100 spareribs country-style 99–100 basil gazpacho iced 137 beans: black see black beans navy: baked beans Canadian style 125 minestrone soup 167–68 three- bean salad 147–48 red kidney: three-bean salad 147–48 three-bean salad 147–48 bean sprouts for Chinese greens and lo mein noodle stir-fry 27 beef: albóndigas sopa de 206–207 Bordelaise 110–12 brisket with horseradish sauce tomato- garlic 67 – 68 beef continued

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314 I N D E X burgers russet 124 corned and cabbage New World 46 roast rib of with whole roasted potatoes 220–21 short ribs slow- roasted 230 steak: citrus grilled flank 98 tri-tip 150 stock 112 tenderloin Bordelaise 110–12 beer steak tri-tip 150 beets: borscht 199 salad festival 207–208 sauce 178 drunken chicken with 177–78 berries: blueberries see blueberryies coulis sorbet with 39 raspberries see raspberryies strawberries see strawberryies birthday celebrations: about 131–32 adult menu and recipes 137–40 children’s menu and recipes 133–36 chocolate cream pie 140 gazpacho iced basic 137 grape tomatoes baby carrots and celery sticks 135 peanut butter and banana cupcake surprise filled with chocolate ice cream 135–36 pecan chicken fingers 133–34 potato gaufrettes 134 veal marengo 138 zucchini and yellow squash rosemary 139 biscotti chocolate hazelnut 171 black beans: salad spicy corn and 109–10 three-bean salad 147–48 and tofu zesty 83–84 black-eyed peas: good luck 14–15 blueberryies: chiffon cake red white and 128 cobbler peach and 151–52 muffins - lemon whole wheat 91 Bordelaise sauce 111 borscht beet 199 bourbon chicken breasts mango and 123–24 bread: apricot and walnut loaf 187–88 asparagus Polonaise 57 – 58 banana 93 challah 160 cornbread pumpkin 232 dinner rolls pumpernickel 58 – 59 Irish soda 47 mushroom dressing 13 – 14 pumpernickel dinner rolls 58 – 59 Valentine salad with raspberry vinaigrette 34 – 35 “bread” pudding chocolate 15 – 16 brisket with horseradish sauce tomatogarlic 67 – 68 broccoli: crudités wreath Christmas 219 Parmesan 37 – 38 broccolini steamed 191 brownies: maple- walnut 127 pumpkin 179–80 Brussels sprouts nests 178–79 burgundy and raspberry pears with sweetened sour cream 222–23 butternut squash: apple soup and in acorn squash shells 188–89 soup 217 cabbage: beet borscht 199 coleslaw green and red 97 – 98 corned beef and 46 napa for Chinese greens and lo mein noodle stir-fry 27 potstickers 22 – 24 soup old-fashioned 156–57 cakes: carrot with vanilla-pineapple icing 161–62 cheesecake: almond ricotta 169–70 Easter orange 59 – 60 chiffon 60 – 61 strawberry parfait 60 – 61 chocolate chiffon 15–16 with spiced topping 194

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I N D E X 315 honey 71 red white and blueberry chiffon 128 shortcakes individual ginger and lemon strawberry 103 Canada Day see Independence Day/ Canada Day carrots: baby grape tomatoes and celery sticks 135 cake with vanilla-pineapple icing 161–62 crudités wreath Christmas 219 dilled parsnips and 69 relish tray with Dijon pimiento dip festive 185–87 tzimmes pineapple and 159 caviar and potato hors d’oeuvres 33–34 celery sticks grape tomatoes and baby carrots 135 challah 160 cheese: cream cheese: almond ricotta cheesecake 169–70 cheesecake Easter orange 59–60 jack for fresh fruit quesadillas 212 mozzarella for baked Mexican lasagna 210 Parmesan: broccoli 37–38 tomatoes grilled 101 ricotta cheesecake almond 169–70 cheesecake: almond ricotta 169–70 Easter orange 59–60 cherryies: maraschino for red and green Christmas cookies 224 sun-dried and pineapple bar 152–53 chicken: breasts mango and bourbon 123–24 Cacciatore 168–69 daikon soup 20–21 drunken with beet sauce 177–78 enchiladas 82–83 fingers pecan 133– 34 lemon-roasted 157 marengo 138 salad Asian 24–25 stock 21 – 22 Tijuana 209 chiffon cake 60 – 61 strawberry parfait 60 – 61 Chinese greens and lo mein noodle stir- fry 27 Chinese New Year 18 – 28 about 18 – 19 chicken daikon soup 20 – 21 chicken salad Asian 24 – 25 chicken stock 21 – 22 Chinese greens and lo mein noodle stir- fry 27 jasmine rice pudding 28 menu 20 potstickers 22 – 24 recipes 20 – 28 sea bass gingered 26 chocolate: biscotti hazelnut 171 “bread” pudding 15 – 16 chiffon cake 15 – 16 with spiced topping 194 chip cookies orange- 180 cream pie 140 Kahlúa parfait 84 – 85 mousse 115 strawberry- cream delight 28 Christmas 214–24 about 214–15 butternut squash soup 217 cookies red and green 224 cranberry almond green salad 218 crudités wreath 219 eggnog orange 216 menu 216 raspberry and burgundy pears with sweetened sour cream 222–23 recipes 216–24 rib of beef with whole roasted potatoes roast 220–21 Christmas crudités wreath 219 chunky applesauce 202 potato and pear pancakes with sour cream and 201–202 cider vinaigrette apple 176 spinach salad with 175–76 Cinco de Mayo 75 – 85 about 75 – 76 black beans and tofu zesty 83 – 84 Cinco de Mayo continued chicken enchiladas 82–83 chips

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316 I N D E X with salsa cruda baked 77–78 Kahlúa parfait 84–85 menu 77 nopalitos salad 80 recipes 77–85 red snapper Veracruz 81 seafood cocktail Mazatlán 79 wedding cookies Mexican 85 cinnamon spiced topping chocolate chiffon cake with 194 citrus: grilled flank steak 98 -marinated turkey steaks 149–50 cobbler peach and blueberry 151–52 cocktail sauce 10 coconut custard pie 116 cod Veracruz 81 coffee for Kahlúa parfait 84–85 coleslaw green and red 97–98 collard greens baked 231 Columbus Day 165–71 about 165–66 biscotti chocolate hazelnut 171 cheesecake almond ricotta 169–70 chicken cacciatore 168–69 menu 167 minestrone soup 167–68 recipes 167–71 consummé julienne vegetable 11 cookies: biscotti chocolate hazelnut 171 Mexican wedding 85 orange- chocolate chip 180 red and green Christmas 224 zimsterne spiced star 203 Cool Whip Lite whipped topping: cake red white and blueberry chiffon 128 chocolate mousse 115 coconut custard pie 116 Kahlúa parfait 84–85 mint parfait 48 parfait tapioca and strawberry 213 peanut butter and banana cupcake surprise filled with chocolate ice cream 135–36 pumpkin pie with whipped 193 strawberry-chocolate cream delight 38 sweet potato custard pie 233 corn and black bean salad spicy 109–10 cornbread pumpkin 232 corned beef and cabbage New World 46 cornmeal: cornbread pumpkin 232 muffins raspberry 92 vegetable tamale pie 208–209 country-style barbecued spareribs 99–100 cranberry: almond green salad 218 sauce apple-orange 192 cream cheese: cheesecake: almond ricotta 169–70 Easter orange 59 – 60 creamy lemon dressing 218 crisp strawberry rhubarb 104 cucumbers: gazpacho iced basil 137 pasta salad all-American 146–47 vegetable salad with balsamic vinaigrette 145–46 cupcake surprise filled with chocolate ice cream peanut butter and banana 135–36 dandelion greens for spring garden vegetable salad 53 – 54 desserts: brownies: maple-walnut 127 pumpkin 179–80 cakes see cakes cobbler peach and blueberry 151–52 cookies see cookies cupcake surprise filled with chocolate ice cream peanut butter and banana 135–36 empanadas warm apple 211–12 fruit see fruit specific fruits muffins see muffins parfait see parfait pies see pies pudding: chocolate “bread” 15 – 16 jasmine rice 28 southern banana 234 sorbet with berry coulis 39 sun-dried cherry and pineapple bar 152–53 Dijon: creamy lemon dressing 218 pimiento dip 187 festive relish tray with 185–87 dilled parsnips and carrots 69 dinner rolls pumpernickel 58–59

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I N D E X 317 dip Dijon pimiento 187 festive relish tray with 185–87 dressing mushroom 13 – 14 roast pork loin with 13–14 drunken chicken with beet sauce 177–78 Easter 51–61 about 51–52 asparagus Polonaise 57–58 leg of lamb roast spring 55 lemon vinaigrette 54 menu 53 mint sauce 56 orange cheesecake 59–60 potatoes garlic red 56–57 pumpernickel dinner rolls 58–59 recipes 53–61 spring garden vegetable salad 53–54 strawberry chiffon parfait 60–61 eggplant: tchatchouka 70 vegetable kabobs 126 egg substitute: eggnog orange 216 seafood frittata 90 vegetable scramble garden 89 empanadas warm apple 211–12 enchiladas chicken 82–83 Father’s Day 107–16 about 107–108 beef Bordelaise 110–11 chocolate mousse 115 coconut custard pie 116 corn and black bean salad spicy 109–10 green beans with red pepper sauté 113 menu 109 potato wedges roasted rosemary 114 recipes 109–16 fennel tomato rice soup with 227–28 festival salad 207–208 festive relish tray with Dijon pimiento dip 185–87 fish see specific types of fish flank steak citrus grilled 98 Fourth of July see Independence Day/ Canada Day fresh fruit cup 88 – 89 frittata seafood 90 fruit: cup fresh 88 – 89 quesadillas fresh 212 see also specific fruits garden vegetable scramble 89 garlic: red potatoes 56 – 57 - tomato brisket with horseradish sauce 67 – 68 gazpacho iced basil 137 gefilte fish 64 – 65 gingered: and lemon strawberry shortcakes indi- vidual 103 sea bass 26 good luck black-eyed “peas” 14 – 15 grape tomatoes baby carrots and celery sticks 135 green beans with red pepper sauté 113 green onion brushes for festive relish tray with Dijon pimiento dip 185–87 green peppers: crudités wreath Christmas 219 grilled pepper salad with balsamic glaze 228–29 tchatchouka 70 greens: baked 231 Chinese and lo mein noodle stir-fry 27 Valentine salad with raspberry vinaigrette 34 – 35 grilled baked potato 102 grilled Pacific salmon 122–23 grilled pepper salad with balsamic glaze 228–29 Halloween 172–80 about 172–73 brussels sprouts nests 178–79 chicken with beet sauce drunken 177 – 78 menu 174 orange-chocolate chip cookies 180 pumpkin brownies 179–80 recipes 174–80 Halloween continued spinach salad with apple cider vinaigrette 175–76 tomato soup with black olive “eyeballs” 174–75 hamburgers russet 124 ham hock for split pea soup 45

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318 I N D E X Hanukkah 197–203 about 197–98 beet borscht 199 menu 199 orange roughy á la orange 200 potato and pear pancakes with chunky applesauce and sour cream 201– 202 recipes 199–203 zimsterne spiced star cookies 203 happy birthday see birthday celebrations hazenut biscotti chocolate 171 honey cake 71 hors d’oeuvres potato and caviar 33–34 horseradish: cocktail sauce 10 sauce 68 tomato-garlic brisket with 67–68 ice cream peanut butter and banana cupcake surprise filled with chocolate 135–36 iced basil gazpacho 137 icing vanilla- pineapple 162 carrot cake with 161–62 Independence Day/Canada Day: about 119–20 baked beans Canadian style 125 chiffon cake red white and blueberry 128 mango and bourbon chicken breasts 123–24 maple-walnut brownies 127 menu 121 Pacific salmon grilled 122–23 recipes 121–28 russet burgers 124 tomato salad with balsamic vinaigrette 121–22 vegetable kabobs 126 individual ginger and lemon strawberry shortcakes 103 Irish soda bread 47 jack cheese for fresh fruit quesadillas 212 jasmine rice pudding 28 Jewish New Year see Rosh Hashanah jicama for festival salad 207–208 julienne vegetable consommé 11 kabobs vegetables 126 Kahlúa parfait 84 – 85 kale for baked greens 231 ketchup for cocktail sauce 10 kidney beans: three-bean salad 147–48 kugel potato 68 – 69 Kwanzaa 225–34 about 225–26 banana pudding southern 234 greens baked 231 grilled pepper salad with balsamic glaze 228–29 menu 227 pumpkin cornbread 232 recipes 227–34 short ribs slow-roasted 230 sweet potato custard pie 233 tomato rice soup with fennel 227–28 Labor Day 143–53 about 143–44 menu 145 pasta salad all-American 146–47 peach and blueberry cobbler 151–52 potato salad red white and blue 148–49 recipes 145–53 sun- dried cherry and pineapple bar 152–53 three-bean salad 147–48 tri-tip beer steak 150 turkey steaks citrus-marinated 149–50 vegetable salad with balsamic vinai- grette 145–46 lamb roast spring leg of 55 lasagna baked Mexican 210 Las Posadas 204–13 about 204– 205 chicken Tijuana 209 empanadas warm apple 211– 12 lasagna baked Mexican 210 menu 206 quesadillas fresh fruit 212 recipes 206–13 salad festival 207–208 sopa de albóndigas 206– 207 tapioca and strawberry parfait 213 vegetable tamale pie 208–209 latkes with chunky applesauce and sour cream potato and pear 201–202 legumes see beans peas lemon: dressing creamy 218 muffins - blueberry whole wheat 91 -roasted chicken 157 strawberry shortcakes individual ginger

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I N D E X 319 103 vinaigrette 54 spring garden vegetable salad 54 see also citrus lentils and rice with caramelized onions 158–59 lime see citrus lo mein noodle stir-fry Chinese greens and 27 mango: chicken breasts bourbon and 123–24 quesadillas fresh fruit 212 maple-walnut brownies 127 marsala veal scalloppini 36 matzo meal: honey cake 71 matzo ball soup 66 Memorial Day: about 95–96 barbecued spareribs country-style 99–100 coleslaw green and red 97– 98 flank steak citrus grilled 98 ginger and lemon strawberry shortcakes individual 103 menu 97 potatoes grilled baked 102 strawberry rhubarb crisp 104 tomatoes Parmesan grilled 101 Mexican baked lasagna 210 Mexican wedding cookies 85 milk: “bread” pudding chocolate 15–16 chocolate cream pie 140 coconut custard pie 116 eggnog orange 216 jasmine rice pudding 28 parfait tapioca and strawberry 213 pudding southern banana 234 sweet potato custard pie 233 minestrone soup 167–68 mint: parfait 48 sauce 56 Mother’s Day 86–94 91 about 86 – 87 banana bread 93 fruit cup fresh 88 – 89 garden vegetable scramble 89 menu 88 muffins: blueberry-lemon whole wheat 91 raspberry corn 92 recipes 88 – 94 seafood frittata 90 strawberry yogurt parfait 94 mousse chocolate 115 mozzarella cheese for baked Mexican lasagna 210 muffins: blueberry-lemon whole wheat 91 raspberry corn 92 mushrooms: dressing 13 – 14 roast pork loin with 12 – 14 vegetable kabobs 126 mustard greens baked 231 napa cabbage for Chinese greens and lo mein noodle stir-fry 27 navy beans: baked Canadian style 125 minestrone soup 167–68 three- bean salad 147–48 New World corned beef and cabbage 46 New Year’s Day 7 – 17 about 7 – 8 apple crisp 17 black-eye “peas” good luck 14 – 15 chocolate “bread” pudding 15 – 16 consommé julienne vegetable 11 – 12 menu 9 pork loin with mushroom dressing roast 12 – 14 recipes 9 – 17 shrimp cocktail 9 – 10 noodles: lo mein stir-fry Chinese greens and 27 veal marengo 138 nopalitos salad 80 nutmeg spiced topping chocolate chiffon cake with 194 nuts see specific types of nuts oats: apple crisp 17 cookies red and green Christmas 224 sun-dried cherry and pineapple bar 152–53 olive “eyeballs” tomato soup with black 174–75 onions: lentils and rice with caramelized 158–59 relish tray with Dijon pimiento dip

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320 I N D E X 185–87 vegetable kabobs 126 orange roughy: á la orange 200 seafood frittata 90 Veracruz 81 oranges: cheesecake Easter 59–60 - chocolate chip cookies 180 cranberry sauce apple- 192 eggnog 216 orange roughy á la 200 salad festival 207–208 pancakes with chunky applesauce and sour cream pear and potato 201–202 parfait: Kahlúa 84–85 mint 48 strawberry: chiffon 60–61 tapioca and 213 yogurt 94 tapioca and strawberry 213 Parmesan: broccoli 37–38 tomatoes grilled 101 parsnips and carrots dilled 69 Passover 62–71 about 62–63 brisket with horseradish sauce tomato- garlic 67–68 gefilte fish 64 – 65 honey cake 71 matzo ball soup 66 menu 64 parsnips and carrots dilled 69 potato kugel 68 – 69 recipes 64 – 71 tchatchouka 70 pasta: lo mein noodle stir-fry Chinese greens and 27 minestrone soup 167–68 salad all-American 146–47 peach cobbler blueberry and 151–52 peanut butter and banana cupcake surprise filled with chocolate ice cream 135–36 pears: cranberry almond green salad 218 and potato pancakes with chunky applesauce and sour cream 201–202 quesadillas fresh fruit 212 raspberry and burgundy with sweetened sour cream 222–23 peas: black-eyed good luck 14 – 15 split pea soup 45 pecans: chicken fingers 133–34 wild rice 37 peppers: green see green peppers red red peppers yellow pepper for grilled pepper salad with balsamic glaze 228–29 pies: chocolate cream 140 coconut custard 116 pumpkin with whipped topping 193 sweet potato custard 233 vegetable tamale 208–209 pimiento dip Dijon 187 festive relish tray with 185–87 pineapple: bar sun-dried cherry and 152–53 carrot tzimmes 159 icing vanilla 162 carrot cake with 161–62 salad festival 207–208 pork: bacon: black-eyed peas good luck 14–15 ham hock for split pea soup 45 loin with mushroom dressing roast 12–14 potstickers 22–24 spareribs: country-style barbecued 99–100 potatoes: and caviar hors d’oeuvres 33–34 corned beef and cabbage 46 garlic red 56–57 gaufrettes 134 grilled baked 102 kugel 68–69 pancakes with chunky applesauce and sour cream pear and 201–202 rib of beef with whole roasted roast 220–21 russet burgers 124 salad red white and blue 148–49 -stuffed

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I N D E X 321 roasted turkey breast 189–91 wedges roasted rosemary 114 potstickers 22–24 dipping sauce 23–24 prunes: tzimmes carrot and pineapple 159 pudding: “bread” chocolate 15– 16 jasmine rice 28 southern banana 234 pumpernickel dinner rolls 58–59 pumpkin: brownies 179–80 cornbread 232 pie with whipped topping 193 quesadillas fresh fruit 212 radishes: chicken daikon soup 20–22 crudités wreath Christmas 219 roses for festive relish tray with Dijon pimiento dip 185–87 raisins: apple crisp 17 cookies orange-chocolate chip 180 cookies red and green Christmas 224 Irish soda bread 47 jasmine rice pudding 28 raspberryies: and burgundy pears with sweetened sour cream 222–23 corn muffins 92 sorbet with berry coulis 39 vinaigrette Valentine salad with 34 – 35 red white and blueberry chiffon cake 128 red white and blue potato salad 148–49 red and green Christmas cookies 224 red peppers: crudités wreath Christmas 219 grilled pepper salad with balsamic glaze 228–29 relish tray with Dijon pimiento dip festive 185–87 sauté green beans with 113 red snapper: seafood cocktail Mazatlán 79 seafood frittata 90 Veracruz 81 relish tray with Dijon pimiento dip festive 185–87 rhubarb-strawberry crisp 104 rice: jasmine pudding 28 lentils and with caramelized onions 158–59 soup with fennel tomato 227–28 wild 37 ricotta cheesecake almond ricotta 169 – 70 roasted rosemary potato wedges 114 roast pork loin with mushroom dressing 12 – 14 roast rib of beef with whole roasted potatoes 220–21 roast spring leg of lamb 55 rolls pumpernickel dinner 58 – 59 rosemary: potato wedges roasted 114 zucchini and yellow squash 139 Rosh Hashanah 154–62 about 154–55 cabbage soup old-fashioned 156– 57 carrot and pineapple tzimmes 159 carrot cake with vanilla-pineapple icing 161–62 challah 160 chicken lemon-roasted 157 lentils and rice with caramelized onions 158–59 Rosh Hashanah continued menu 156 recipes 156– 64 St. Patrick’s Day 43–48 about 43–44 corned beef and cabbage New World 46 Irish soda bread 47 menu 45 mint parfait 48 recipes 45–48 split pea soup 45 salad: chicken Asian 24–25 corn and black bean spicy 109–10 cranberry almond green 218 festival 207–208 grilled Pacific 122–23 nopalitos 80 pasta all-American 146–47 potato red white and blue 148–49 spinach with apple cider vinaigrette

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322 I N D E X 175–76 spring garden vegetable 53–54 three-bean 147– 48 tomato 121 Valentine with raspberry vinaigrette 34–35 vegetable with balsamic vinaigrette 145–46 salad dressing: apple cider vinaigrette 176 spinach salad with 175–76 balsamic vinaigrette: tomato salad with 121–22 vegetable salad with 145–46 creamy lemon 218 lemon vinaigrette 54 spring garden vegetable salad 53–54 raspberry vinaigrette 35 Valentine salad with 34–35 salmon: gefilte fish 64–65 grilled Pacific 122–23 salsa: black beans and tofu zesty 83–84 chicken Tijuana 209 cruda 78 baked chips with 77–78 lasagna baked Mexican 210 sauce: barbecue 100 Bordelaise 111 cocktail 10 mint 56 potsticker dipping 23 – 24 scallops for seafood cocktail Mazatlán 79 sea bass gingered 26 seafood: cocktail Mazatlán 79 frittata 90 see also specific types of seafood short ribs slow-roasted 230 shrimp: cocktail 9 – 10 seafood cocktail Mazatlán 79 slow-roasted short ribs 230 sole á la orange 200 sopa de albóndigas 206–207 sorbet with berry coulis 39 soups: beet borscht 199 butternut squash 217 cabbage old-fashioned 156–57 chicken daikon 20 – 22 consummé julienne vegetable 11 de albóndigas sopa 206–207 gazpacho iced basil 137 matzoh ball 66 minestrone 167–68 split pea 45 squash and apple in acorn squash shells 188–89 stock: chicken 21 – 22 vegetable 11 – 12 tomato: with black olive “eyeballs” 174–75 rice with fennel 227–28 sour cream: apple crisp 17 cornbread pumpkin 232 pear and potato pancakes with chunky applesauce and 201–202 potatoes: and caviar hors d’oeuvres 33 – 34 grilled baked 102 raspberry and burgundy pears with sweetened 222–23 southern banana pudding 234 soy sauce: chicken salad Asian 24–25 potsticker dipping sauce 23–24 spareribs: country-style barbecued 99–100 spicy corn and black bean salad 109–10 spinach: minestrone soup 167–68 salad with apple cider vinaigrette 175–76 split pea soup 45 spring garden vegetable salad 53–54 squash see acorn squash butternut squash yellow squash zucchini steak: flank citrus grilled 98 tri- tip beer 150 steamed broccolini 191 stock: beef 112 chicken 21–22 strawberryies: cake red white and blueberry chiffon 128 -chocolate cream delight 38 crisp rhubarb- 104 parfait:

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I N D E X 323 chiffon 60–61 tapioca and 213 yogurt 94 quesadillas fresh fruit 212 shortcakes individual ginger and lemon 103 striped bass á la orange 200 stuffing potato 190–91 roasted turkey breast with 189–91 sun-dried cherry and pineapple bar 152–53 sweet potatoes: custard pie 233 soup butternut squash 217 tzimmes carrot and pineapple 159 tamale pie vegetable 208–209 tapioca and strawberry parfait 213 tchatchouka 70 Thanksgiving 183–94 about 183–84 apple-orange cranberry sauce 192 apricot and walnut loaf 187–88 broccolini steamed 191 chocolate chiffon cake with spiced topping 194 menu 185 potato-stuffed roasted turkey breast 189–91 pumpkin pie with whipped topping 193 recipes 185–94 relish tray with Dijon pimiento dip festive 185–87 squash and apple soup in acorn squash shells 188–89 three-bean salad 147–48 Tijuana chicken 209 tofu zesty black beans and 83 – 84 tomatoes: brisket with horseradish sauce garlic- 67 – 68 chicken Cacciatore 168–69 consummé julienne vegetable 11 crudités wreath Christmas 219 enchilada sauce 83 gazpacho iced basil 137 grape baby carrots and celery sticks 135 minestrone soup 167–68 Parmesan grilled 101 salad with balsamic vinaigrette 121–22 salsa cruda baked chips with 77 – 78 soup rice with fennel 227–28 soup with black olive “eyeballs” 174 – 75 vegetable kabobs 126 vegetable salad with balsamic vinaigrette 145–46 tortillas: baked chips with salsa cruda 77 – 78 chicken enchiladas 82 – 83 lasagna baked Mexican 210 quesadillas fresh fruit 212 tri-tip beer steak 150 turkey: bacon for spring garden vegetable salad 53 – 54 breast potato-stuffed roasted 189–91 lasagna baked Mexican 210 steaks citrus-marinated 149–50 turnips greens baked 231 tzimmes carrot and pineapple 159 Valentine salad with raspberry vinaigrette 34–35 Valentine’s Day 31–39 about 31–32 broccoli Parmesan 37–38 menu 33 potato and caviar hors d’oeuvres 33– 34 recipes 33–39 salad with raspberry vinaigrette 34–35 sorbet with berry coulis 39 strawberry-chocolate cream delight 38 veal scalloppini marsala 36 wild rice 37 vanilla-pineapple icing 162 carrot cake with 161–62 vanilla wafers: cheesecake Eastern orange 59–60 southern banana pudding 234 veal: marengo 138 scalloppini marsala 36 vegetables: consummé julienne 11 garden scramble 89 kabobs 126 salad: with balsamic vinaigrette 145–46 spring garden 53–54 stock 11–12 tamale pie 208–209 see also salad specific vegetables

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324 I N D E X walnuts: apple crisp 17 brownies maple- 127 chicken fingers 133–34 cookies Mexican wedding 85 cookies orange-chocolate chip 180 loaf apricot and 187–88 sun-dried cherry and pineapple bar 152–53 warm apple empanadas 211–12 whitefish: gefilte fish 64 – 65 seafood frittata 90 wild rice 37 wontons wrappers for potstickers 22 – 24 wreath Christmas crudités 219 yellow pepper for grilled pepper salad with balsamic glaze 228–29 yellow squash: crudités wreath Christmas 219 zucchini and rosemary 139 yogurt: cheesecake almond ricotta 169–70 Dijon pimiento dip 185–87 dressing cream lemon 218 parfait strawberry 94 pasta salad all-American 146–47 raspberry vinaigrette 35 Valentine salad with 34 – 35 zesty black beans and tofu 83 – 84 zimsterne spiced star cookies 203 zucchini: crudités wreath Christmas 219 tchatchouka 70 vegetable kabobs 126 and yellow squash rosemary 139

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About the Authors Carolyn Leontos M.S. R.D. C.D.E. is a registered dietitian a certified diabetes educator and a tenured professor at the University of Nevada. She has counseled people on their diets and health for thirty years. The author of What to Eat When You Get Diabetes: Easy and Appetizing Ways to Make Healthful Changes in Your Diet she has published many articles on both diabetes and nutrition in magazines and professional journals. Debra Mitchell Certified Executive Pastry Chef is executive pastry chef at Treasure Island a Mirage/MGM Hotel and Casino in Las Vegas Nevada. She has won many medals in culinary competitions including two “Best of Shows” in Las Vegas Culinary Salons. She previously worked in Atlantic City New Jersey at Trump Casino. Kenneth Weicker Certified Executive Chef is executive chef of the Suncoast a Coast Resorts Hotel and Casino in Las Vegas. In Atlantic City New Jersey he opened the Golden Nugget as executive sous-chef and later became executive chef for Trump Castle. Appointed executive chef of the Mirage in 1989 he most recently was executive chef of Treasure Island and was named Las Vegas’s “Chef of the Year” in 1996.

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