The Diabetes Food and Nutrition Bible

Diabetes is at epidemic levels in our society, and chances are you know or are one of the roughly 16 million Americans with the disease. Medical experts predict the number of cases will double in the next 25 years. A small percentage of sufferers have Type 1, which usually begins in childhood and is an autoimmune disease in which the body loses its ability to make insulin. Between 90 and 95 percent of diabetes patients have Type 2, a metabolic form of the disease in which the body either can’t make enough insulin or is resistant to it. Although the cause of the disease is still a mystery, genetics, obesity, and lack of exercise all are factors.

To the extent that Type 2 diabetes is a lifestyle disease involving diet and exercise, it can also be managed with proper eating and regular activity. No longer are diabetics told simply to avoid sweets and to follow a preprinted meal plan. Instead, they are educated about carbohydrates, proteins, and fats and the impact each has on blood glucose levels.

The Diabetes Food and Nutrition Bible offers clear explanations of these complicated metabolic processes, explains the role of nutritional components in a healthy diet, and dispels some of the myths about diabetes meal planning. Best of all, it offers more than 100 recipes (each with complete nutritional and exchange information) that are fresh, simple, and appealing. The authors are nationally recognized experts on the subjects of diabetes and healthy eating. If you don’t have a diabetic in your family, you may purchase this for a friend or relative who does, and then buy yourself another copy just for the recipes.

Recipes:

Sample Recipe from The Diabetes Food and Nutrition Bible

Asian Noodle Salad

In a salad bowl, combine the cooked noodles with the carrots, celery, and shallot. In a small saucepan, melt the peanut butter with the broth, soy sauce, ginger, and garlic. When mixture is boiling, combine the arrowroot and water and add to the sauce. Cook until thickened. Add the pepper flakes and cilantro. Pour over the noodles and sprinkle with the black sesame seeds. Chill for 1 hour. Serve over salad greens. Makes 4 servings.

Almond-Pesto White Beans with Vegetables

Beans and Vegetables:
1 teaspoon olive oil
1/2 cup diced red onion
1 clove garlic, minced
1/2 cup diced carrot
1/2 cup diced zucchini, unpeeled
1 cup halved cherry tomatoes
2 cups canned white navy beans, drained

To make the pesto, put the garlic, basil, almonds, and cheese in a food processor or blender and blend on high speed for a few seconds. Slowly add the oil, broth, and lemon juice, scraping down the sides. Add salt and pepper to taste and set aside.

To make the beans and vegetables, heat the oil in a skillet. Sauté onion and garlic for 1 minute. Add the carrot and sauté for 3 minutes. Add the zucchini and tomatoes and sauté for another 3 minutes. Stir in the white beans and heat through for about 2 minutes, stirring carefully. Remove from heat and add the pesto, stirring carefully until beans are coated. Makes 4 servings.

Mango Chicken Salad

In a large salad bowl, combine the chicken, mango, grapes, red onion, scallions, and parsley. In a small bowl, whisk together remaining ingredients to make the dressing. Fold the dressing into the chicken salad. Cover and chill for 1 hour. Makes 4 servings.

Seared Sesame Tuna with Orange Glaze

On a large plate, combine flour, salt, pepper, and sesame seeds. Dredge each tuna steak in the mixture. In a large skillet over medium-high heat, heat the oil. Add the tuna steaks and sear on both sides for 8 to 10 minutes total time. Remove from skillet and keep warm. Wipe the skillet clean and add the glaze ingredients. Bring to a boil over high heat until the mixture thickens. Place the tuna steaks on plates and spoon glaze over each one. Garnish with the green onions. Makes 4 servings.

Spiced Lamb Stew

Combine cinnamon, coriander, ginger, salt, and pepper. Coat the lamb chunks with the mixture. In a large skillet or Dutch oven sprayed with nonstick spray, sauté the lamb pieces for 5 minutes. Add the carrots, sweet potato, green pepper, and garlic and sauté for 5 minutes. Sprinkle with stew with flour until well coated. Add the broth and bring to a boil. Lower the heat and simmer for 20 to 25 minutes, until lamb is tender and vegetables are cooked through. Add the hot sauce and parsley and serve hot. Makes 4 servings.

Hot Artichoke Dip

In a food processor or blender, combine artichoke hearts and reserved liquid, lemon juice, mayonnaise, olive oil, and cheese. Blend for 1 minute until smooth. Fold in remaining ingredients by hand. Pour into a small nonstick casserole dish. Bake at 350°F for 20 to 25 minutes, until puffed and browned. Serve with crackers or French bread. Makes about 16 servings, 2 tablespoons each.