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The Family Table from Diabetic Living

The Family Table from Diabetic Living

The Family Table from Diabetic Living

When one person in the family is diagnosed with diabetes, family mealtime changes for everyone. Eating together is healthy for the whole family, and this book is full of great recipes that are good for all, including hot breakfasts, easy sheet pan dinners, sizzling skillets, finished-fresh slow cooker meals, simple snacks, Sunday suppers, and healthy updates to your favorite casseroles. Inside, you’ll also find info on the benefits of eating at home and what a healthy meal looks like now, plus tips for prepping ahead to save time and teaching your kids and partner to pitch in.

United States
Meredith Corporation
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1 min.

When one of you is diagnosed with diabetes, mealtime changes for everyone—and that’s important, because type 2 diabetes is oft en passed through the generations. Plus, eating together is just plain good for a family. This issue contains lots of great recipes that will bring yours together and keep them satisfied, too. We aim to please a wide variety of tastes, though every recipe shares some common ground. Each follows strict nutritional guidelines to ensure you get the right amount of carbohydrate and essential nutrients. All have been vetted in the Better Homes & Gardens® Diabetic Living® Test Kitchen for great taste, too, so you can feel good about serving each one. Here’s to gathering the people you love most at the table tonight-and keeping them healthy in the long run. editor@diabeticliving.com…

5 min.
table talk

72% of teenagers consider family dinners important (CASAColumbia) Benefits of Eating at Home BETTER HEALTH Cooking at home, you’ll consume fewer calories, carbs, sugars, fats, and sodium. You’ll know just what goes into your food. McDonald’s fries contain 19 ingredients! Far smarter (and quick) to make your own (recipe, right). PORTION CONTROL The average food eaten out holds 134 more calories than a home-cooked item, says the USDA. Not to mention extras like bread or chips. Dish your own for portion control and less overeating. See page 7 for more on this. SMART HABITS Cooking at home teaches your crew about nutritious eating, following recipes, and smart meal planning. Involve the kids in every aspect and they’ll also be more likely to try new foods. HAPPIER CHILDREN When everyone puts down the screens to eat…

1 min.
simple snacks

2 graham cracker squares + 2 Tbsp. frozen vanilla yogurt (made into sandwich) CAL 90, CARB 17 G, FAT 2 G 17 grapes + 1 mini wheel light cheese CAL 94, CARB 16 G, FAT 2 G 1 hard-cooked egg + dash smoked paprika + a drizzle of sriracha sauce CAL 79, CARB 1 G, FAT 5 G ⅔ cup fresh blueberries + ¼ cup light coconut milk (canned) + 1 tsp. flaxseed meal CAL 115, CARB 17 G, FAT 5 G 1 5.3-oz. container plain nonfat Greek yogurt + ½ cup sliced fresh strawberries CAL 109, CARB 11 G, FAT 0 G 1 wedge light Swiss spreadable cheese + 7 reduced-fat thin wheat crackers CAL 100, CARB 11 G, FAT 0 G 1 cantaloupe wedge + 2 Tbsp. vanilla fat-free Greek yogurt + 1 Tbsp. pistachio nuts CAL 174, CARB 31 G, FAT 4 G 1 cup sweet cherries (with pits) + 1 oz. Gouda cheese CAL 198, CARB 25 G, FAT 8 G ½ cup steamed…

9 min.
sit-down breakfasts

Chia-Almond Pancakes with Berry Syrup 37g CARB SERVES 8 TOTAL 26 min. 1¼ cups white whole wheat flour 1 cup all-purpose flour 2 Tbsp. chia seeds, ground 1 Tbsp. sugar* 1 Tbsp. baking powder ½ tsp. salt 2 ¼ cups unsweetened soy milk 2 eggs, lightly beaten ¼ cup canola oil ½ tsp. almond extract 1 recipe Berry Syrup ¼ cup slivered almonds, toasted 1. In a bowl stir together the first six ingredients (through salt). In another bowl combine soy milk, eggs, oil, and almond extract. Add soy milk mixture to flour mixture. Stir until moistened (ba! er should be slightly lumpy). 2. For each pancake, pour about ¼ cup ba! er onto a hot, lightly greased griddle or heavy skillet. (If ba! er is too thick, thin with additional soy milk.) Cook over medium 3 to 4 minutes per side or until pancakes are light…

8 min.
skillet meals

cover recipe Skillet Lasagna 37g CARB SERVES 5 TOTAL 45 min. 8 oz. extra-lean ground beef (95% lean) ¾ cup chopped green sweet pepper ½ cup chopped onion 2 cloves garlic, minced 1 23.5-oz. jar low-sodium spaghetti sauce 2 cups sliced fresh mushrooms 4 oz. lasagna noodles, broken into pieces, or mini farfalle ½ cup light ricotta cheese 2 Tbsp. grated Parmesan or Romano cheese 1 Tbsp. snipped fresh parsley or ½ tsp. dried Italian seasoning, crushed ½ cup shredded part-skim mozzarella cheese (2 oz.) 1. Coat a 12-inch skillet with nonstick cooking spray; heat skillet over medium. Cook beef, sweet pepper, onion, and garlic in hot skillet until meat is browned. Drain off any fat. Stir in spaghe$i sauce and 1 cup water. Bring to boiling. Add mushrooms and uncooked noodles; stir to separate noodles. Return to boiling; reduce heat. Cover; gently boil about 20…

9 min.
all-day bowls

Eggs and Fried Rice Shown on page 27 37g CARB SERVES 6 TOTAL 30 min. 2 medium fresh poblano chile peppers, seeded and cut into bite-size strips (tip, p. 96) 1 medium red sweet pepper, cut into bite-size strips 1 cup frozen whole kernel corn 3 cloves garlic, minced 2 cups cooked brown rice, chilled 1 15-oz. can no-salt-added black beans, rinsed and drained ¼ cup snipped fresh cilantro 1 tsp. chili powder ½ tsp. ground cumin ¼ tsp. salt 1 recipe Fried Eggs ¼ cup salsa verde ¼ cup finely chopped red onion ¼ cup crumbled Cotija cheese 1. In a large wok or 10-inch skillet heat 1 Tbsp. canola oil over mediumhigh. Add poblano, sweet pepper, and corn; cook about 5 minutes or until vegetables start to char, stirring occasionally. Add garlic; cook and stir 30 seconds. Remove vegetables from wok. 2. Add 1 Tbsp. canola…