Healthy treats E-Book

August Harson

• Herausgeber: Youcanprint
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2022

Beschreibung

Take control of your diabetes with a 4-week meal plan and tons of delicious recipes When you're newly diagnosed with type 2 diabetes, figuring out what is safe to eat can be a challenge. Create and enjoy meals confidently with a clearly defined 4-week meal plan and more than 100 flavorful, nourishing recipes. This diabetic cookbook makes it easier to not only manage your disease—but to begin to thrive. Learn the basics of type 2 diabetes, including how nutrition and lifestyle choices affect your blood sugar. Find science-backed answers to common questions, along with practical advice for eating in different situations. All of the recipes include nutrition facts and advice for nutritious recipe pairings. Many of the dishes can be made in 30 minutes or less, helping to accommodate your busy lifestyle—and keep you on the road to long-term management of your diabetes. The Diabetic Cookbook and Meal Plan for the Newly Diagnosed includes: A monthlong plan—This day-by-day plan is easy to follow, includes prep tips and shopping lists, and can be customized according to your weight-loss goals and caloric needs. 100+ Delicious recipes—Dig in to Asian-Style Grilled Beef Salad, Black Bean Enchilada Skillet Casserole, Roasted Salmon with Honey-Mustard Sauce, Cream Cheese Swirl Brownies, and much more. Quick reference—Recipes include handy labels for different dietary needs like gluten-free and vegetarian, along with easy options like no-cook and 5-ingredient dishes. Manage your diabetes and get control of your health in as early as 4 weeks with The Diabetic Cookbook and Meal Plan for the Newly Diagnosed.

Leseprobe

CONTENTS

DIABETIC COOKBOOK FOR BEGINNERS

SAUCES, DIPS, DRESSINGS AND SPICES

Parsley–Walnut Pesto

Spicy Pita Chips

Three-Cheese Dip

Variation: Chili–Cheese Dip

Hot From-Texas Hummus

Blue Cheese Dressing

Italian Garlic and Herb Salad Dressing

Spicy Vinaigrette

The Kitchen Seasoning Mix

Kickin' Barbecue Sauce

BREAKFAST AND BRUNCH

Latkes with Smoked Salmon

Home Fries

Buttermilk Waffles

Pecan Winter Waffles

Blueberry Buttermilk Pancakes

Chocolate Chip Pancakes

French Toast for Two

Cholesterol-Free Egg Mix

Our Basic Egg Mix

Western Omelet with Cheese

Italian Summer Frittata

Nutritional Information Per Serving (1⁄4 of recipe):

Open-Faced Omelet Florentine

Huevos Rancheros

Spinach and Feta Quiche

Smoked Salmon Bagel with Dill-Chive Spread

Breakfast Berry Parfait

Soy Yogurt Smoothie

Hawaiian Sunrise

Blueberry Blintzes Topped with Lime Crema

Warm Scottish Oatmeal with Cranberries

Cranberry Scones

Cranberry Apple Muffins

Cinnamon Buns

SALADS, SOUPS AND APPETIZERS

Shrimp Diane

Warm Spinach-Artichoke Dip

Sweet Onion Dip

Mexican Black Bean and Cheese Dip

Tuna Pâté

Salmon Cakes

Grilled Chicken Quesadilla

Spinach Bruschetta

Garlic Crostini

Potato Skins

Tandoori Chicken Skewers

Baked Onion Rings

Buffalo-Style Chicken Thumbs

Homemade Chicken Broth

Homemade Beef Broth

Homemade Vegetable Broth

French Onion Soup

Gazpacho for Four

Hearty Chicken Vegetable Soup

Sausage Cannellini Soup

Hot and Sour Soup

Corn and Crabmeat Chowder

Cream of Broccoli Soup

Sherried Cream of Carrot Soup

Pasta e Fagioli Soup

Brazilian Smoked Black Bean Soup

Tortellini Soup with Escarole

Carrot Salad

Corn and Black Bean Salad

Greek Salad

Mediterranean Bean and Tuna Salad

Refreshing Spring Tabbouleh

Soho Sirloin Salad

Sicilian Salad

House Salad

Caprese Salad

Balsamic Chicken Salad

Big Cobb Salad

Asian Cabbage Salad

Creamy Coleslaw

Boneless Chicken Cacciatore

Chicken Stuffed with Rice and Smoked Cheese

Spicy Thai Chicken

Roast Cornish Game Hens in Sonoma Sauce

Spicy Southwestern-Style Grilled Chicken

Hearty White Chili

Chicken Marsala

Chicken Souvlaki Plate

Roast Chicken with Black Raspberry Sauce

Pecan-Crusted Chicken with Dijon Cream Sauce

Chicken Stuffed with Artichoke Hearts and Sun-Dried Tomatoes

in Lemon-Basil Sauce

Tri-Colored Lemon Peppered Chicken

Chicken Frances

Grilled Chicken Tostadas

Chicken and Cashew Stir-Fry

Grilled Chicken Parmesan over Penne

Rotisserie-Style Roast Chicken

West Coast Turkey Pita

Fiery Curry Tilapia

Crisp Cornmeal-Coated Catfish

Cajun Pan-Grilled Catfish

Citrus-Grilled Salmon

Salmon with Spinach and Ricotta

Pinch ground black pepper 4 lemon wedges

HEALTHY

TREATS

Sugar Free Diabetic Recipes

AUGUST HARSON

DIABETIC COOKBOOK FOR

BEGINNERS

Basics of Diabetes

The DIABETIC COOKBOOK was created because many of our other family members and friends have diabetes. This is an easy-to-use cook that covers pre-diabetics health and nutritional needs, adolescents, people with these two types of diabetes, female with gestational diabetes associated with pregnancy, women with diabetic complications, and those who want to eat. It is a book. A healthier and lifestyle. I'm not a diabetic, but our medical history and family challenges are warning stories.

I made a cookbook with healthy and delicious recipes. Each has a breakdown of nutrients. The information in this cookbook is inspiring both diabetics and those who love and eat with them. Based on comfort food, I wanted to create a new collection of recipes that incorporate healthy ingredients, seasonings, and cooking techniques to help balance insulin levels in diabetics. Jackie Mills, MS, and RD provided detailed nutritional and calorie analysis for each recipe and confirmed that each recipe could be part of a healthy diet for diabetics.

The Cookbook contains 100 easy-to-prepare, budget-friendly recipes that are perfect for diabetics and everyone else. These delicious recipes are specially designed to meet the nutritional needs of diabetics by offering flavorful versions of 6

low-sugar, low-sodium, low-carbohydrate traditional dishes and comfort foods. Each chapter introduces fun recipes for kids, including a peanut butter breakfast bar, barbecue burgers, after-school berry smoothies, crispy fried white fish, and baked goods that appeal to families while meeting the nutritional needs of diabetic children.

Diabetes is a disease that makes it nearly impossible for the human body to convert sugar from food into energy.

Normally, insulin is produced in the pancreas, which is needed to take sugar into cells and use it as fuel. In people with diabetes, the body does not produce enough insulin or cannot use the insulin it produces. Without available insulin, the body cannot get the energy it needs to function. That's the diabetes-the inability of the human body to get the energy it needs from food.

Signs and Symptoms

Millions of people have type 2 diabetes and don't even know it. At the time of diagnosis, they had lived with it for years and had not been detected or treated. How can you do that?

Many people show no signs or symptoms of diabetes, and some of the symptoms they may have are mild enough to be overlooked. Also, people notice the symptoms, but they don't seem to be as serious as contacting a doctor. In these cases, diabetes is not treated for years or until you see a doctor for the following illnesses that develop because of diabetes: Blurred vision or numbness in the fingers.

Early detection of diabetes is important because it helps 7

prevent complications and damage to the body. According to the National Institute of Diabetes, Gastroenterology and Kidney Disease (NIDDK), all adults over the age of 45 must be tested for diabetes, regardless of whether COOKBOOK

detects symptoms. People under the age of 45 should be tested for symptoms or for traits that are at high risk of developing the disease. You may have heard the term

"prediabetes" in the last few years. Prediabetes is used to classify people who are at significant risk of developing type 2

diabetes.

Fortunately, people who are considered pre-diabetic can make lifestyle changes such as a healthier diet, moderate exercise and physical activity added to their daily lives, and excessive weight loss. It can delay or prevent the onset of diabetes.

Diabetes Types

There are two main types of diabetes, Type 2 and Type 1, and a third type called gestational diabetes, which occurs in a small part of pregnancy.

Type 2 diabetes is the most common form of diabetes and accounts for up to 95 per cent of all cases. Formerly known as non-insulin independent diabetes mellitus (NIDDM) and adult diabetes, type 2 diabetes is most common in middle-aged adults.

However, there has been a worrying tendency for young adults and teenagers to develop it now. Type 2 diabetes occurs because the pancreas no longer produces enough 8

insulin to function, or the body can no longer use the insulin it produces (known as insulin resistance). Who is at the highest risk of developing type 2 diabetes?

Type 1 diabetes accounts for about 5 per cent of all diabetes cases. Also commonly known as juvenile diabetes or insulin-dependent diabetes mellitus (IDDM), it usually starts early in life in children and young adults who are insulin-deficient.

The immune systems of people with type 1 diabetes destroy the insulin-producing beta cells that are commonly found in the pancreas. Because of this, people with type 1 diabetes make little or no insulin. As a result, they must be given insulin injections on a daily basis to replace the insulin that their bodies are lacking.

Risk factors for developing type 1 diabetes are not as easy to define as risk factors for type 2 diabetes, but they can include genetic and environmental factors. Gestational diabetes occurs in up to 5% of all pregnancies but usually goes away by the end of the pregnancy. However, women who develop gestational diabetes are at greater risk of developing type 2

diabetes as they get older.

The exact reason for developing gestational diabetes is not known. However, it is most common in women with a family history of diabetes, women who are obese during pregnancy, or women in ethnic groups who are prone to diabetes.

Hormones and hormonal changes in the 24th week of pregnancy cause insulin resistance and can also cause gestational diabetes. Women with gestational diabetes need to take special precautions during pregnancy and work closely with their doctors to ensure a safe pregnancy.

Complications

People with diabetes are at increased risk of developing other health problems and complications. The most common complications are heart disease, infection, nerve damage (neuropathy), kidney disease (nephropathy), and eye disease (retinopathy). If you are diabetic and have unexplained problems such as headaches, blurred vision, or any of the three basic symptoms of diabetes mentioned earlier in this chapter, you should contact your doctor as soon as possible.

It is important to stay in harmony with your body and observe warning signs that may warn you of untreated health problems.

Treatment

The overall goal of diabetes treatment is to bring blood sugar levels as close to normal as possible. Keeping your blood sugar under control will reduce your risk of developing the above life-threatening complications. Hence, it is very important to consistently test and monitor your blood sugar levels.

When people with diabetes test their blood, they are testing how much sugar (glucose) is actually stored in their blood.

When insulin is ineffective or not produced at all, glucose builds up in the blood and is excreted in the urine without use. Blood contains glucose, but glucose does not penetrate cells, and the body loses its main source of energy.

Blood sugar tests are not convenient and may not always be convenient, but they do help you see how your body is 10

responding to the foods, people's lifestyles, and the drugs and treatments prescribed. This is a very effective method.

Treatment for type 2 diabetes includes blood sugar tests, a personalized diet or diet, and exercise. Prescribed oral medications or insulin can also be used to control blood sugar levels. Treatment for type 1 diabetes involves several daily injections of insulin, consistent with diet and daily activities.

This includes frequent blood sugar tests and carefully prepared and planned meals.

How to deal with diabetes?

It's important to remember that diabetes management needs to be approached individually and that what is good for one person with diabetes may not be good for another. Educating yourself about how to manage diabetes is the best way to stay healthy. Effectively manage diabetes and minimize complications by maintaining a healthy diet, physical activity, and careful monitoring of your health through frequent self-diagnosis and regular professional health exams.

To best manage diabetes, form a team of health professionals to develop a personal diabetes management plan that addresses personal issues such as lifestyle, diet, existing or developing health, and medical care. You have to be able to help. Putting together a comprehensive and skilled team that you are comfortable with may be a daunting task, but it is definitely worth it. By providing information, resources, and coordinated treatment, medical teams can work together to effectively manage diabetes.

SAUCES, DIPS,

DRESSINGS AND SPICES

We all know the importance of starting the day with a nutritious breakfast. The delicious recipes in this chapter provide a quick and easy way to start the day, from protein-rich smoothies and microwave dishes to a nutritious slow cooker breakfast that you can prepare the night before. Now there is no excuse for the lack of breakfast.

Eating a healthy breakfast helps control blood sugar. If you don't eat breakfast, your blood sugar may be low, and you may feel extremely hungry or overeat with other meals. Even if your blood sugar levels are usually high in the morning, it's better to eat a small, high-protein diet than skip breakfast.

A nutritious breakfast provides the body with the vitamins and minerals it needs for the "fast" that it receives while sleeping. Eating within an hour of waking up allows you to focus on the task at hand and increase your productivity in the morning. A healthy breakfast also helps control your appetite. One study found that breakfast lowers cholesterol and lowers the risk of heart disease.

According to the American Dietitians Association, breakfast is especially important for children and teenagers. People who eat a healthy breakfast have better focus, problem-solving skills, and better hand-eye coordination. They are also more cautious and creative, miss fewer school days, and are more physically active. Try these nutritious, vitamin-filled breakfast recipes to make sure your whole family starts the 12

day healthy.

Parsley–Walnut Pesto

MAKES ¾ CUP

After shooting the cooking show, I had a lot of flat-leaf parsley left, so I made pesto using parsley instead of basil and walnuts instead of pine nuts. Examination of herbs revealed that parsley is an excellent source of vitamins A, C and K, as well as iron and folic acid. This nutty flavoured sauce can be used as a topping for fish, lamb, turkey, or chicken.

 ¾ cup chopped walnuts

 2 slices whole-wheat bread, crusts trimmed

 1 bunch, stemmed, fresh flat-leaf parsley

 2 cloves garlic

 ½ cup grated Parmesan cheese

 2 tablespoons nonfat plain yoghurt

 3 tablespoons extra-virgin olive oil

 2 teaspoons grated lemon zest

 2 tablespoons fresh lemon juice

 ½ teaspoon salt

 1 teaspoon freshly ground black pepper

Heat the walnuts in a small, dry frying pan over medium heat and toast with stirring for 3-4 minutes until the aroma comes out. Transfer to a plate and allow to cool. Break the bread into large pieces and pulse with a food processor to make fine bread crumbs. Add parsley, garlic, cheese and walnuts, pulse until finely chopped and scrape the sides if necessary. Put yoghurt, oil, lemon zest, lemon juice, salt and pepper in a small bowl. Gently add the oil mixture to the parsley mixture and pulsate to mix. Serve immediately or freeze. To freeze the pesto, divide the pesto into the desired servings and place it in a small resealable plastic bag or plastic container with a closed lid. If in use, push excess air out of the plastic bag and freeze for up to 3 months. Note: Wash fresh parsley just before use as it is very fragile. Place in a bowl of cold water, shake by hand and place on a paper towel to dry.

 SERVING SIZE: 1 tablespoon

 SATURATED FAT: 2 g

 CHOLESTEROL: 3 mg

 SODIUM: 176 mg

 TOTAL CARBOHYDRATE: 5 g

 FIBER: 1 g

 TOTAL SUGARS: 1 g

 PROTEIN: 3 g

 EXCHANGE LIST VALUES: 2 fat

 CARBOHYDRATE CHOICES: 0

 CALORIES: 114

 CALORIES FROM FAT: 85

TOTAL FAT: 9 g

Spicy Pita Chips

MAKES 24 CHIPS

I love the spice and texture of these whole-wheat pita chips alone or with one of the dips in this chapter. Making them at home is easy, and saves money, and allows you to control the ingredients.

 3 whole-wheat pita pieces of bread, each cut into eight triangles

 Olive oil cooking spray

 1 teaspoon chili powder

 1 teaspoon ground cumin

 1 teaspoon ground cinnamon

 ½ teaspoon ground coriander

 ½ teaspoon garlic powder

 ¼ teaspoon cayenne pepper

 ¼ teaspoon freshly ground black pepper

 ⅛ teaspoon salt

Preheat the oven to 350 ° F. Spread the pita triangle on the top plate and spray it on both sides with a cooking oil spray.

Place all remaining ingredients in a large bowl and stir well to mix. Add pita wedge and toss to coat. Spread the seasoned chips on a single layer and sprinkle with the rest of the spice mix.

Bake for about 15 minutes, throw once or bake until the chips are brown and crispy. Allow cooling completely before serving. Store in a closed container for up to 2 weeks.

SERVING SIZE: 4 pita chips

 SODIUM: 220 mg

 TOTAL CARBOHYDRATE: 18 g

 FIBER: 3 g

 TOTAL SUGARS: 0 g

 PROTEIN: 3 g

 EXCHANGE LIST VALUES: 1 starch

 CARBOHYDRATE CHOICES: 1

 CALORIES: 94

 CALORIES FROM FAT: 13

 TOTAL FAT: 1 g

 SATURATED FAT: 0 g

 CHOLESTEROL: 0 mg

Three-Cheese Dip

MAKES 4 CUPS

This dip is delicious with spicy pita chips and plain grilled tortilla chips. Full-flavoured or very sharp cheeses reduce the amount needed to give this dish a rich flavour.

 2 teaspoons olive oil

 1 medium yellow onion, chopped

 2 cloves garlic, minced

 1½ cups 1 per cent low-fat milk

 3 tablespoons cornstarch

 ¼ cup salsa

 1 cup shredded low-fat pepper Jack cheese

 ½ cup shredded low-fat Monterey Jack cheese

 ½ cup shredded low-fat extra-sharp cheddar cheese

 1 (10-ounce) can dice tomatoes with green chillies, drained, or 1¼ cups canned fire-roasted tomatoes, drained and chopped

 2 tablespoons fresh lime juice

 1 tablespoon chili powder

 1 tablespoon ground cumin

 ⅛ teaspoon cayenne pepper

 ¼ cup sliced green onions, including green parts

 2 tablespoons chopped fresh cilantro

In a large microwave-friendly bowl, mix the olive oil, onions and garlic and stir on high heat for 2-3 minutes until tender.

Add 1 cup of milk and cook on low heat (or thaw setting) for about 2 minutes until the milk begins to boil. Meanwhile, add the remaining ½ cup of milk and cornstarch to a small bowl and mix with a whisk. Add the cornstarch slurry to the onion mixture and cook on high heat for 2 minutes. Cook for another 1-2 minutes, or stir until foaming and thickening.

Add salsa and three kinds of cheese and cook at low (or thaw setting) for 2 minutes. Cook for another 1-2 minutes, or stir until melted. Add tomatoes, lime juice, chilli powder, cumin and cayenne and stir. Serve warmly with green onions and coriander.

 SERVING SIZE: ½ cup

 TOTAL FAT: 7 g

 SATURATED FAT: 3 g