Jackie Newgent R.D - The with or without meat cookbook : the flexible approach to flavorful diabetes cooking

Director, Book Publishing, Abe Ogden; Managing Editor, Greg Guthrie; Acquisitions Editor, Victor Van Beuren; Production Manager and Composition, Melissa Sprott; Cover Design, pixiedesign, llc; Photographer, Cameron Whitman Photography; Printer: Marquis Imprimeur.

2014 by Jacqueline A. Newgent, RDN, CDN. All Rights Reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including duplication, recording, or any information storage and retrieval system, without the prior written permission of the American Diabetes Association.

Printed in Canada
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The suggestions and information contained in this publication are generally consistent with the Clinical Practice Recommendations and other policies of the American Diabetes Association, but they do not represent the policy or position of the Association or any of its boards or committees. Reasonable steps have been taken to ensure the accuracy of the information presented. However, the American Diabetes Association cannot ensure the safety or efficacy of any product or service described in this publication. Individuals are advised to consult a physician or other appropriate health care professional before undertaking any diet or exercise program or taking any medication referred to in this publication. Professionals must use and apply their own professional judgment, experience, and training and should not rely solely on the information contained in this publication before prescribing any diet, exercise, or medication. The American Diabetes Associationits officers, directors, employees, volunteers, and membersassumes no responsibility or liability for personal or other injury, loss, or damage that may result from the suggestions or information in this publication.

The paper in this publication meets the requirements of the ANSI Standard Z39.48-1992 (permanence of paper).

ADA titles may be purchased for business or promotional use or for special sales. To purchase more than 50 copies of this book at a discount, or for custom editions of this book with your logo, contact the American Diabetes Association at the address below, at booksales@diabetes.org, or by calling 703-299-2046.

American Diabetes Association
1701 North Beauregard Street
Alexandria, Virginia 22311

Front cover image:

DOI: 10.2337/9781580405164

Library of Congress Cataloging-in-Publication Data

Newgent, Jackie.
The with or without meat cookbook / Jackie Newgent.
pages cm
Summary: This book will provide the reader with healthy recipes, whether cooking with meat or a vegetarian-based meal-- Provided by publisher.
Includes bibliographical references and index.
ISBN 978-1-58040-516-4 (paperback : alkaline paper) 1. Vegetarian cooking. 2. Meat. 3. Diabetes--Diet therapy--Recipes. I. American Diabetes Association. II. Title.
TX837.N514 2014
641.5636--dc23
2013030965
eISBN: 978-1-58040-597-3

In memory of my mother, Jean (Rafool) Newgent

Table of Contents

Im so appreciative of the many people who have helped make this cookbook a reality.

A special thank you to my father, Richard Newgent, for inspiring me to make a difference in the eating habits and health of people with diabetes.

To my sister, Rebecca. Thank you for your help and insight while double-testing some of the books recipes.

To Maureen Varnon, my business colleague. Thank you for your professional and media guidance.

To Beth Shepard, my agent. Thank you for your years of support.

To Stephanie Smith and Lea Loveland, my wonderful interns. Thank you both for your culinary nutrition enthusiasm and creative spirits.

To Cameron Whitman and Danielle Esposti, the photography team for The With or Without Meat Cookbook. Thank you for making my recipes jump off the page.

To the editors and behind-the-scenes expertise at the American Diabetes Association, including Abe Ogden, Greg Guthrie, Victor Van Beuren, and Melissa Sprott. Youve been a delight to work with. Thank you everyone!

The With or Without Meat Cookbook makes it simple for everyone to savor the tastes and enjoy the health benefits of a plant-centered eating plan. The recipes are ideal for people with or at risk for diabetes, but are helpful for anyone trying to manage a healthy weight. The most intriguing feature of this cookbook, however, is that whether youre a plant lover or a meat eater, the dishes can be customized to your preferences. Pair this feature with the deliciousness of the recipes, and youve got a cookbook fit for anyones taste buds!

Now theres no more fixing two different meals to try to please all. Since the recipes are flexible, you can make one recipe even if youre cooking for someone who eats meat and someone who does not. You can also change it up and prepare a recipe with meat one day and without meat another day. The popular name for this type of eating plan is flexitarianism. A flexitarian is someone who eats plant-based meals and may occasionally eat poultry, fish, or meat. This is considered by nutrition experts, including myself, to be a desirable and wholesome approach to eating.

Nutritional Highlights

Creatively prepared veggies and whole grains take center stage in The With or Without Meat Cookbook. All recipes use real ingredients, and they all meet the following diabetes-friendly nutritional criteria per serving.

Maximum of:

400 calories

45g total carbohydrate (with an emphasis on whole grains); most recipes are 30g total carbohydrate or less

0g trans fat and very low saturated fat

600mg sodium (meals or main dishes); 480mg sodium (all other recipes)

With Poultry, Fish, or Meat

Here are the specifics for what makes The With or Without Meat Cookbook so unique. Each of the 125 diabetes-friendly recipes is vegetarian but includes a non-vegetarian recipe option labeled With Poultry, Fish, or Meat so that every single recipe can be prepared two ways: for both veggie fans and meat lovers. This flexitarian-style add-on is just like it sounds; youll only need to take the time and energy to prepare one full recipe. The add-on is an individual ingredient or extra-simple recipe thats incorporated into as much of the original plant-based recipe as desired.

For instance, instead of making two entirely different recipes, such as a veggie burrito and a meaty burrito, one recipe for a is provided. The With Poultry, Fish, or Meat option of grilled strips of pork tenderloin can be incorporated into one or more servings of the plant-centered recipe. (See How to Use this Flexible Cookbook, below.) The bottom line: these recipes are perfect for couples or families that have both vegetarians and non-vegetarians dining together.

HOW TO USE THIS FLEXIBLE COOKBOOK

1. FOR VEGETARIANS AND PLANT-BASED EATERS
Use the main recipes as written. If youre preparing food for yourself and one or more non-vegetarians, use the With Poultry, Fish, or Meat option listed as One serving. Multiply this single serving, if needed. For vegans, note that more than half of the recipes fit your eating style.

2. FOR NON-VEGETARIANS
If you eat poultry, fish, or meat, you can use the main recipes without meat or you can use the With Poultry, Fish, or Meat option listed as Full recipe. Gradually wean yourself off of the With Poultry, Fish, or Meat options to enjoy the main recipes within a plant-based diet.

Regardless of which way you choose to prepare the recipes, know that theyre all plant-centered dishes. You wont find a steak bigger than your plate in this book! The elective animal products are included in responsible, healthful, and desirable ways. When you do decide on the With Poultry, Fish, or Meat selection, itll be a petite piece thats used more like a delightful additionlike a sidekick, not the star of the show. For many, this may be a new way of appreciating meat, poultry, and fish. Itll add another taste element to the main meatless recipes, but the recipes are full-flavored either way.