American Diabetes Association. - Two-Step Diabetes Cookbook

Director, Book Publishing, Abe Ogden; Managing Editor, Greg Guthrie; Acquisitions Editor, Victor Van Beuren; Editor, Rebekah Renshaw; Production Manager, Melissa Sprott; Composition, Circle Graphics; Cover Design, Vis Vis Creative Concepts; Photography, Renee Comet; Printer, R.R. Donnelley.

2015 by the American Diabetes Association, Inc. 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 the United States of America
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The suggestions and information contained in this publication are generally consistent with the Standard of Medical Care in Diabetes 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 or at booksales@diabetes.org.

American Diabetes Association
1701 North Beauregard Street
Alexandria, Virginia 22311

DOI: 10.2337/9781580405621

Library of Congress Cataloging-in-Publication Data
Hughes, Nancy S.
Two-step diabetes cookbook / Nancy S. Hughes.
pages cm
Includes bibliographical references and index.
ISBN 978-1-58040-562-1 (alk. paper)
1. Diabetes--Diet therapy--Recipes. I. American Diabetes Association. II. Title.
RC662.H85 2015
641.5'6314--dc23
2015002633
eISBN: 978-1-58040-639-0

Table of Contents

To my children: Will, Annie, and Taft; their spouses: Kelly, Terry, and Kara; and to my grandchildren: Molly Catherine, Anna Flynn, and Baby Hughes, Jilli, Jesse, and Emma. Youre being exposed to new foods, new recipes every single time you walk through my doors. Thank you for your enthusiasm, your honestyand, well, for just being youeach in your own special way!

To my husband, Greg: You are as much fun to be around now as you were when we first metyoure still hilarious! Thanks for the fun you bring and the calm you give when calm is not part of my vocabularystay close!

Love, me

To Will Hughes, my chef, my on task guy, and my son. Youre an asset to my business that I just didnt imagine could happentwo Hughess working together cohesively under one roof, with one goal. Its workingand its working very well!

To Melanie McKibbin, my business manager, you always come with a smile on your face and always know how to untangle and make sense out of the mounds of paperwork waiting for you, then you turn around and handleeverything I dont want to do!

To Sylvia Vollmer, my always-there-for-me assistant, who I can count on now and alwaysand I appreciate that more than you realize!

To Abe Ogden, director of book publishing; Victor Van Beuren, acquisitions editor; and Rebekah Renshaw, my editor: how many times can I say thank you for being there for melistening, laughing, and dining together. Id say thats a perfect combination all the way around!

I could never understand why my mother always told me to keep things simple when company was coming. I wanted to make extravagant meals, clean closets, and polishthe roof! Why? Im not sure, actually, I just thought thats what was expected when company was coming.

But the reason she told me to keep things simple was because when things are simple, I am calm and when I am calm, I am able to truly enjoy the company thats coming, rather than have silly questions swirling around in my head, like Did I polish the silverenough?

Life is moving quickly and if we dont hurry up and s-l-o-w d-o-w-n, well miss the best partshope you enjoy all your partsAND these recipes waiting for you!

I Hope Youre Hungry!

N

I have zero patience for complicated recipesmy life is confusing enough without added stress!!

Even nowafter years of cooking, writing, and teaching, I look at a new recipe with a long list of directions, and I literally feel like I want to take a napI am mentally exhausted. Dont misunderstand, theres a time and place for lengthy, multiple-step recipeson the weekends possibly, but on a regular day, I want simple, I want comfort, AND I want it to be delicious!

So in order to achieve that simple mealtime style, Ive created 150 recipes for busy, health-conscious people with or without diabetes who want recipes that have straightforward, easy-to-follow directions2-STEP directions, to be precise! Every single recipe follows the guidelines of the American Diabetes Association while providing tons of flavor and comfort!

As with all my books with the American Diabetes Association, the recipes are mainstream and family-friendly, using ingredients that are found in your local grocery stores. In other words, normal ingredients!

In just a matter of minutes, your meals will be on the table in a flash with energy left over to actually enjoy those mealsand relax!

One thing I discovered while creating these recipes was the importance of

RETHINKING

When planning out your own recipes and menus, always ask yourself: Now, how can I make this simpler? Can I pull something out of the freezer, open a can from the pantry,
or rip open a package of lettuce and other veggies?

Certain items that can actually save you money and a world of time and energy while keeping you on the right path, are items like:

Rotisserie chickens (buy 2 and keep one in the freezer for backup!)

Hard-boiled eggs (already cooked and peeled for you).

Premade healthy yogurt-based dips for veggies (great for wraps, too).

Sliced-to-order deli items, such as roast beef, lean ham, or a specific cheese, saving you from having to buy more than you will actually use for a particular recipe.

Walk The Aisles:

Dont overlook the canned, packaged, and frozen aislesyou dont have to always rely on fresh. Frozen and canned (especially when an ingredient is out of season) can be a great source because they are canned and frozen during their PEAK seasonso the nutrients are high and the flavors preserved. Theres even frozen and packaged cooked brown rice and sweet potato fries on the shelves waiting for you right now!

Find Multitaskers:

Use multitasking ingredients. These are everyday ingredients that you can make work for you in more ways than the traditional waystir some in and spoon a small amount on top at the end for a more pronounced flavor. Just be careful of the sodium and fat when using the following (just a small amount is all you will need to provide a pop of flavor!):