100 Recipes to Beat Diabetes

100 Recipes to Beat Diabetes

Healthful meals don't have to be expensive or time consuming. The quick recipe solutions in this title from the editors of Diabetic Living showcase healthful, dietitian-approved convenience products that can help you put nutritious and delicious meals on the table every time. Featuring more than 130 10-minute breakfasts, 15-minute lunches, and 20-minute dinners that have been time- and ingredient-tested in the Better Homes & Gardens Test Kitchen. Every recipe is fast, satisfying, and - most importantly - is healthful, calorie-conscious, and carb-counted to help you manage your diabetes.

United States
Meredith Operations Corporation

in this issue

1 min

We’ve selected 100 reader-favorite recipes to help you fight diabetes and control blood sugar levels. Every recipe follows strict nutritional guidelines in line with expert and science-backed research to ensure you’re getting the right amount of carbohydrate and essential nutrients. But this book isn’t just for people with diabetes. It’s good food for everyone. We’ve handpicked recipes that pack in diseasefighting produce and good-for-you fiber. We’ve selected low-sodium, vegetarian, and seafood dishes so you can fight heart disease. And each plate is carb-smart, containing plenty of nutritious and filling whole grains. From breakfast to dinner, we help you bring balance to every meal of your day so you can nourish your body, keep blood sugars in check—and satisfy your taste buds, too. The editors of Diabetic Living®…

1 min
meet our experts

Sheri R. Colberg, Ph.D., FACSM, professor emerita of exercise science at Old Dominion University; 2016 ADA Outstanding Diabetes Educator Marjorie Cypress, Ph.D., CNP, CDE, Albuquerque-based consultant; past president of health care and education, ADA Joanne Gallivan, M.S., RDN, former NIH National Diabetes Education Program director J. Michael Gonzalez-Campoy, M.D., Ph.D., FACE, medical director and CEO of Minnesota Center for Obesity, Metabolism and Endocrinology, PA (MNCOME) Sharonne N. Hayes, M.D., FACC, FAHA, cardiologist and founder of the Women’s Heart Clinic at Mayo Clinic Marty Irons, RPh, CDE, community pharmacist; author; served in industry and military Evan Sisson, Pharm.D., M.H.A., BCACP, CDE, FAADE, associate professor at VCU School of Pharmacy in Richmond, Virginia Chef Art Smith, star of Bravo’s Top Chef Masters and former personal chef for Oprah Winfrey Toby Smithson, M.S., RDN, LD, CDE, founder of DiabetesEveryDay.com; author of…

4 min

You’ve been diagnosed with diabetes. Overwhelmed? You’re not alone. You’re offto a good start with this first step: new cooking habits. You’re about to add lots of numbers to your life, and eating well will help you manage them. Keep this guide handy, and soon enough you’ll have it all down. The first number to know: your type. Whether you have type 1 or type 2, diabetes will influence the medications you take, but the constant for both is food. All of the recipes in this book are safe for you, no manner your type. Next big number: blood glucose (blood sugar). Carbohydrate is the No. 1 factor that affects blood glucose (BG). You’ll get really good at reading food labels, measuring out ingredients, and checking your blood sugar to see how different foods influence…

20 min

1 Peach-Blueberry Parfaits Divide 6-oz. vanilla, blueberry, or peach fat-free yogurt between two bowls. Layer bowls each with ½ cup lightly sweetened multigrain clusters or low-fat granola cereal; half of 1 ripe peach, pitted and cut up; ¼ cup fresh blueberries; and ⅛ tsp. ground cinnamon. SERVES 2(1¼ cups each)CAL 166, FAT 1 g (0 g sat. fat), CHOL 2 mg, SODIUM 95 mg, CARB 34 g (7 g fiber, 19 g sugars), PRO 11 g 2 Breakfast Ham and Egg Cups 2g CARB SERVES 8 HANDS ON 20 min. TOTAL 45 min. Nonstick cooking spray 8 thin slices deli-style cooked ham ¼ cup shredded Italian-blend cheeses or mozzarella cheese (1 oz.) 8 eggs Black pepper 8 tsp. basil pesto (optional) 8 cherry tomatoes or grape tomatoes, halved 1. Preheat oven to 350°F. Coat eight 2 ½-inch muffin cups with cooking spray. Line prepared cups with…

20 min

COOK WELL LAMB IS A RICH-TASTING PROTEIN AND A STAPLE INGREDIENT IN GREEK FARE, BUT IF YOU CAN’T FIND IT, SUB IN LEAN GROUND BEEF. CHOOSE 95% LEAN TO KEEP THE NOT-SO-HEALTHY SATURATED FAT CONTENT REASONABLE. 21 Grilled Veggie Pasta Salad 38g CARB SERVES 4 HANDS ON 20 min. TOTAL 30 min. 1 medium red sweet pepper, stemmed and quartered lengthwise 1 small zucchini, halved lengthwise ½ of a small red onion, cut into ½-inch slices 8 oz. asparagus spears, trimmed 6 oz. dried multigrain penne pasta, cooked according to package directions 2 Tbsp. balsamic vinegar 2 Tbsp. snipped fresh oregano Shredded Parmesan cheese (optional) 1. Lightly brush vegetables with 1 Tbsp. olive oil. Grill sweet pepper, zucchini, and onion, covered, over medium-high heat 10 minutes or until tender, turning once. Grill asparagus the last 3 to 5 minutes or until tender, turning once. Remove from…

4 min

COTTAGE CHEESE CHOOSE A LOW-FAT COTTAGE CHEESE WITH LESS THAN 300 MG SODIUM PER ¹?3 CUP. GET STARTED Spoon ⅓ cup low-fat (2%) cottage cheese into a bowl. Top with one of these flavorful ideas. Veggieful Cottage Cheese Top cottage cheese with ¼ cup steamed small broccoli florets and 1 Tbsp. chopped roasted red pepper. SERVES 1. CAL 73, CARB 6 g (1 g fiber, 4 g sugars) Tropical Cottage Cheese Top cottage cheese with ¼ cup chopped fresh pineapple; 2 Tbsp. finely chopped dried apricots; and 1 Tbsp. unsweetened flaked coconut, toasted. SERVES 1. CAL 145, CARB 20 g (2 g fiber, 16 g sugars) Radish-Chive Cottage Cheese Top cottage cheese with 2 medium radishes, thinly sliced; 1 tsp. snipped fresh chives; and, if desired, cracked black pepper. SERVES 1. CAL 63, CARB 4 g (0 g fiber, 3 g…