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BOOK: Diabetic Cookbook for Two
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Spicy Cioppino

Miso Pork and Apple Soup

Freshened-Up French Onion Soup

Kickin’ Chili

Tasty Tomato Soup

Italian Meatball-Zucchini “Noodle” Soup

Asparagus Soup

Seafood Stew

Chock-Full-of-Vegetables Chicken Soup

Lentil Stew

Pumpkin and Black Bean Soup

African Peanut Stew

Eggplant Stew

Green Ginger Soup

White Bean Soup

CHAPTER 6
Comfort Classics

Mock Mac and Cheese

Spaghetti Squash with Marinara

Portobello Mushroom Pizzas

Eggplant Lasagna

Stuffed Sweet Potato Skins

Tuna Salad Wraps

Nut-Crusted Chicken Fingers

Lazy Turkey Potpie

Cauliflower-Crust Grilled Cheese

Baked Vegetable Nachos

CHAPTER 7
Vegetarian Entrées

Stuffed Acorn Squash

The Ultimate Veggie Burger

Quinoa–White Bean Loaf

Lemony Spinach-Tofu Bake

Italian Tofu with Mushrooms and Peppers

Asparagus, Sun-Dried Tomato, and Green Pea Sauté

Broccoli-Tofu Stir-Fry

Gingered Tofu and Greens

Stuffed Peppers

Edamame Falafel with Roasted Vegetables

Seitan Curry

Chickpea-Spinach Curry

Cashew-Kale and Chickpeas

Grilled Vegetables on White Bean Mash

Lentil and Cheese Burritos

Cheesy Zucchini Patties

Sautéed Spinach and Lima Beans

Soybeans with Plums and Peppers

Black-Eyed Pea Sauté with Garlic and Olives

Easy Cheesy Vegetable Frittata

CHAPTER 8
Chicken & Fish Entrées

Kung Pao Chicken and Zucchini Noodles

Chicken Parmesan

Lemon-Herb Chicken

Easy Chicken Cacciatore

Chicken Cordon Bleu

Roast Chicken with Pine Nuts and Fennel

Crispy Baked Drumsticks with Mustard Sauce

Blackened Pollock

Five-Spice Tilapia

Fish Tacos

Sesame-Crusted Halibut

Greek Scampi

Caribbean Haddock in a Packet

Asian Salmon in a Packet

Tarragon Cod in a Packet

CHAPTER 9
Pork & Beef Entrées

Gingered-Pork Stir-Fry

Pork and Cabbage Skillet

Pork Tacos

Grilled Pork Loin Chops

Chinese Spareribs

Open-Faced Pulled Pork

Sage-Parmesan Pork Chops

Meatloaf for Two

Herb-Marinated Tenderloins

Italian Beef Kebabs

Beef Stew

Peppered Beef with Greens and Beans

Teriyaki Rib-Eye Steaks

Grilled Steak and Vegetables

Marjoram-Pepper Steaks

CHAPTER 10
Sides & Staples

Cauliflower “Mashed Potatoes”

Roasted Peppers and Eggplant

Sautéed Spinach with Parmesan and Almonds

Braised Kale with Ginger and Sesame Seeds

Green Beans with Red Peppers

Broccoli with Pine Nuts

Sweet-and-Sour Cabbage Slaw

Orange-Scented Asparagus with Sweet Red Peppers

Cheesy Broiled Tomatoes

Zucchini Ribbons with Tarragon

Italian-Style Spaghetti Squash

Porcini Mushroom Gravy

Tofu-Cilantro Sauce

Barbecue Sauce

Fresh Cranberry Sauce

Teriyaki Sauce

Easy Ketchup

Spicy Peanut Sauce

Chunky Red Pepper and Tomato Sauce

“Honey” Mustard Sauce

APPENDIX A
Dirty Dozen and Clean Fifteen

APPENDIX B
Conversion Tables

Glossary

Resources

References

INTRODUCTION

I
f you or a loved one has been diagnosed recently with diabetes, you may be struggling with what to cook and how to eat. You may also find it difficult to reconcile “living to eat” versus “eating to live.” In the past, diabetic diets were restrictive and complicated. Times, however, have changed. It’s likely you’ll have to make changes to the foods you eat and portion sizes. You can still eat your favorite foods, however, with a little preparation and planning.
Diabetic Cookbook for Two
is for type 1 and type 2 diabetics who want to prepare simple, healthy meals without using complicated tools.

Eating to manage diabetes means eating a variety of nutritious foods, including vegetables, fruits, nonfat dairy products, whole grains, healthy fats, beans, and lean meats. Moderation is key in both the types of foods you eat and the amounts, as is regularly spacing meals throughout the day—and not skipping meals.

This cookbook contains
125 easy-to-prepare recipes
that are low in fat and carbohydrates without the use of sugars, yet packed with nutrition and bursting with flavor. The recipes do the work of modifying less nutritious recipes designed for a crowd to be perfectly portioned for two—with no waste or unnecessary expenses.

Chapter 1
begins with tips on sharing cooking responsibilities so you spend less time in the kitchen and more time enjoying good-tasting foods and activities. You will learn to create meal plans. Becoming skilled at cooking a new way can be tough. Having a plan can help. Tips for grocery shopping and stocking a diabetic-friendly kitchen are also covered so you can apply what you learn and create meals in a snap.

Chapter 2
covers the basics of managing diabetes through diet. You’ll learn the connection between the foods you eat and your health. Learning to pick foods rich in vitamins, minerals, and fiber over processed foods can reduce your risk for complications, such as stroke and heart disease. A good diabetes meal plan should be both flexible and practical.

You will need to monitor your daily intake of carbohydrates, though. The pros and cons of different carbohydrate-tracking techniques are discussed. Each recipe’s nutritional analysis helps you see how it fits into your overall meal plan. You’ll also find tips on everything including grocery shopping, healthier cooking techniques, and incorporating regular physical activity into your life.

Read on to discover healthy and delicious diabetic recipes designed just for two. There are recipes for breakfast, meal-size salads, soups and stews, comfort classics, vegetarian entrées, chicken and fish dishes, pork and beef dinners, and sides and staples. You’ll feel so much better when you take control of your blood sugar and manage your diabetes and health.

CHAPTER
1

Cooking for Two

Cooking Is Caring

Being diagnosed with type 1 or type 2 diabetes changes your life and can be very scary at times. It certainly isn’t the end, however, and you are not alone. There is a lot to learn about managing your blood glucose, taking medications, and how the foods you eat affect your blood-glucose levels. By educating yourself to prepare nutritious wholesome foods and learning a few key skills, you will be well prepared to handle this new way of life.

The good news is that cooking for someone with diabetes, whether yourself or someone else, is really just a commitment to healthy cooking on a day-to-day basis.
A diabetes diet is simply a healthy eating plan high in nutrients, low in fat, and moderate in calories.
The only difference is you need to pay more attention to your food choices—most notably carbohydrates.

Change is hard, but it’s never too late to have a positive effect on your diabetes. The important thing to remember is that you
do
have control over your health. And, you can still enjoy your favorite foods and take pleasure from meals without feeling deprived. Learning new skills will help you reestablish a sense of control over your life. It is important to remain optimistic. Look at your health challenge as an opportunity for growth and improving your health, as well as the well-being of others in your household.

Embrace the journey ahead. It will teach you about the nutritional content of foods, the importance of reading labels, and how to cook foods to maintain nutrient content while limiting excess saturated fat, sodium, and empty calories.

Lastly, enlist support and work with your spouse or loved one through this challenge. In addition to learning new skills, it’s really an opportunity to grow together. To help you start your journey on the right foot, here are 10 ways to divvy up cooking for the week.

Ten Ways to Divide the Labor of Cooking

When cooking for more than just yourself, the tasks become easier if you share the responsibilities. Consider these suggestions:

1
Create a list.
Sit down with your loved one and brainstorm a list of tasks you need to do each week to plan, shop, prep, and cook a week’s worth of meals. Remember to include the little things, too, like checking expiration dates on those jars in the very back of the refrigerator and checking your freezer for any “mystery” items.

2
Task timing.
Once you have all the tasks listed, outline the expected frequency as well as the standards expected. For example, one person may think that dishes need to be done at the end of the day while the other thinks once a week is fine.

3
Plan it and post it.
One of your tasks should be to set aside time each week to decide on a menu and create a shopping list after doing a pantry review. Place a small whiteboard in the kitchen and post the menu so everyone knows the plan for the week. Check your local grocery store sale flyer and make time to pick up items you need.

4
Cater to talents and embrace specialization.
Instead of dividing chores along stereotypical lines, give the responsibility to the person who is most passionate about the task. Decide who does what job well. Maybe your spouse is better at picking out fresh vegetables or is just a faster shopper overall.

BOOK: Diabetic Cookbook for Two
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