COOKBOOKS

Table of Contents

FOREWORD: The Power of Knowledge
    by Marion J. Franz, M.S., R.D., C.D.E.
INTRODUCTION: Eating Well: It's Not Dieting
DIABETES 101: The Essential Facts
FOOD MATTERS: Eating to Manage Diabetes
WHAT HEALTHY EATING LOOKS LIKE
CHANGING FOR GOOD
* * *
A WEEK OF MENUS:
    1,500 calories/day - Breakfast, Lunch, Supper
    2,000 calories/day - Breakfast, Lunch, Supper
FOOD DIARY
EXERCISE LOG
* * *
RECIPES
Each section contains recipes with a range of Carbohydrate Servings from 1 to 3.

HEALTHY STARTS
MUFFINS & BREADS
SNACKS & APPETIZERS
SOUPS
SALADS
VEGETARIAN MAIN DISHES
CHICKEN & TURKEY
FISH & SEAFOOD
BEEF, PORK & LAMB
SIDE DISHES
SAUCES & CONDIMENTS
DESSERTS & TREATS
 * * *
GLOSSARY AND RESOURCES
HEALTHY PANTRY ESSENTIALS
INGREDIENT NOTES
COOKING TIPS
24 TIPS & LISTS FOR REAL LIFE

Stop your diabetes in its tracks!
A lifetime of health is yours for the taking.

You can discover the secrets of eating right and eating well. You'll:

• Lose weight
• Bring your blood sugar under control
• Even stop taking those meds (under the supervision of your doctor, of course)
• All the while enjoying delicious meals more than ever before because this time you know you're eating what's best for your long term health.

Introduction

You can take control of your diabetes—and your life

What scientists know about healthy eating and fighting or preventing diabetes has improved tremendously even just in the last 5 years, and the good news is that diabetes can be prevented or delayed. Research studies have shown clearly that eating right for sustained, moderate weight losses of 5 to 7 percent of your starting weight and accumulating 150 minutes per week of activity reduce risk. And if you add certain ingredients to your diet—for example, whole grains and certain oils (we'll show you what and how)—you can reduce risk even without weight loss. Now that's even better news if you've never been able to keep off extra weight in the past.

Here at EatingWell we decided to put together the very latest and best information, with the very best recipes and menus from the EatingWell Test Kitchen, for readers like you.

The EatingWell editors and I scoured the science journals and interviewed leading researchers. The EatingWell Test Kitchen brainstormed with our registered dietitians and got busy, testing hundreds of recipes and creating delicious menu programs. We called on one of the country's most respected specialists, Marion Franz, M.S., R.D., C.D.E, the former Director of Nutrition and Health Professional Education at the International Diabetes Center, to review our recommendations. And we turned to our 1.6 million readers for their stories and successes.

The result is a wonderful book we can't wait to share with you, so you can stop worrying about your diagnosis and get going with getting healthy!

You'll discover:

• The Basics of Carbohydrate Counting—the simpler alternative dietitians now recommend to Exchanges. Pages 14-17
• How to Eat Like a Mediterranean, with one of the world's most delicious and healthy eating patterns. Page 23
• How to Still Enjoy Desserts with low- and no-calorie sweeteners. Pages 18-19
• How to Feed Kids with Diabetes—with trade-proof goodies for lunchboxes. Pages 34-35
• Freedom from Hunger Between Meals—10 packable snacks and 9 snacks for your desk drawer. Page 26
• Overcoming the Obstacles—overcoming denial and anger, saving time from fridge to table, finding the minutes to move more. Pages 32-35

About the Author

Joyce Hendley, M.S. and the Editors of EatingWell Joyce Hendley is the Nutrition Editor of EatingWell Magazine. She also has written several books on weight loss, including The EatingWell Diet; Sarah, the Duchess of York's best-selling Win the Weight Game; and she co-wrote Forbidden Foods Diabetic Cooking in 2000, which won the National Health Information Award.

The EatingWell Diabetes Cookbook - Details

Published by Countryman Press and Distributed by W.W. Norton
336 pages, 16 4-color photographs
ISBN Number (US): 13:978-0-88150-778-2

Paperback Retail Price (US): $16.95

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Hardcover also available - Click here to order.

Enjoy a Sample Recipe

Southwestern Steak & Peppers 

Prep Time: 15 minutes, Total Time: 35 minutes.
Carbohydrate Serving: 1

This juicy spice-crusted steak gets finished with a dynamite sauce made with an unusual ingredient--coffee, which adds depth and richness to the dish. Slice the steak very thinly across the grain to ensure the most tender results.

INGREDIENTS

½ teaspoon ground cumin

½ teaspoon ground coriander

½ teaspoon chili powder

¼ teaspoon salt, or to taste

¾ teaspoon coarsely ground pepper, plus more to taste

1 pound boneless top sirloin steak, trimmed of fat

3 cloves garlic, peeled, 1 halved and 2 minced

3 teaspoons canola oil or extra-virgin olive oil, divided

2 rd bell peppers, thinly sliced

1 medium white onion, halved lengthwise and thinly sliced

1 teaspoon brown sugar

½ cup brewed coffee or prepared instant coffee

¼ cup balsamic vinegar

4 cups watercress sprigs

DIRECTIONS

1. Mix cumin, coriander, chili powder, salt and ¾ teaspoon pepper in a small bowl. Rub steak with the cut garlic. Rub the spice mix all over the steak.
2. Heat 2 teaspoons oil in a large heavy skillet, preferably cast iron, over medium-high heat. Add the steak and cook to desired doneness, 4 to 6 minutes per side for medium-rare. Transfer to a cutting board and let rest.
3. Add remaining 1 teaspoon oil to the skillet. Add bell peppers and onion; cook, stirring often, until softened, about 4 minutes. Add minced garlic and brown sugar; cook, stirring often, for 1 minute. Add coffee, vinegar and any accumulated meat juices; cook for 3 minutes to intensify flavor. Season with pepper.
4. To serve, mound 1 cup watercress on each plate. Top with the sauteed peppers and onion. Slice the steak thinly across the grain and arrange on the vegetables. Pour the sauce from the pan over the steak. Serve immediately.

Makes 4 servings

Per serving: 226 calories; 9g fat (2g sat, 4g mono); 64mg cholesterol; 12g carbohydrate; 24g protein; 3g fiber; 213mg sodium; Nutrition Bonus: Vitamin C (210% daily value), Vitamin A (60% dv), Iron (25% dv).
Exchanges: 2 Vegetable, 3 Lean Meat.