CanolaInfo.org. - The heart-smart diabetes kitchen: fresh, fast, and flavorful recipes made with canola oil

American Diabetes Association

Director, Book Publishing, Robert Anthony; Managing Editor, Book Publishing, Abe Ogden; Project Manager, Greg Guthrie; Production Manager, Melissa Sprott; Composition and Cover Design, pixiedesign, llc; Printer, R.R. Donnelley.

Canola Council of Canada/CanolaInfo

Vice President, Robert Hunter; Editor-in-Chief, Angela Dansby; Editor, Kristyn Schiavone; Assistant Editors, Maura Comerford, Simone Demers-Collins, Dorothy Long, and Ellen Pruden.

Recipe Development: Nancy S. Hughes

Food Photography: Taran Z Studio

Food Styling: Lisa Cherkasky

Additional Photography: Brian Gould Photography (p. 3, 9, 11, and 15) and Black Box Images (p. 11, bottom image, and 14)

2009 by the American Diabetes Association. 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 and the Canola Council of Canada.

Printed in the United States of America
1 3 5 7 9 10 8 6 4 2

The suggestions and information contained in this publication are generally consistent with the Clinical Practice Recommendations and other policies of the American Diabetes Association as well as the nutritional guidelines of the Canola Council of Canada, but they do not represent the policy or position of either organization or any of their boards or committees. Reasonable steps have been taken to ensure the accuracy of the information presented. However, the American Diabetes Association and the Canola Council of Canada 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 Association and the Canola Council of Canadaincluding their officers, directors, employees, volunteers, and membersassume 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

DOI: 10.2337/9781580403313

Library of Congress Cataloging-in-Publication Data
The heart-smart diabetes kitchen : fresh, fast, and flavorful recipes made with canola oil / by American Diabetes Association and CanolaInfo.
p. cm.
Includes bibliographical references.
ISBN 978-1-58040-331-3 (alk. paper)
eISBN 978-1-58040-388-7
1. Heart--Diseases--Diet therapy--Recipes. 2. Canola oil. 3. Diabetes--Diet therapy--Recipes.
RC684.D5H445 2009
641.56311--dc22

2009027208

To everyone interested in cooking with heart for the heart.

CONTENTS

SEAFOOD

POULTRY

PORK

BEEF

MEATLESS

ACKNOWLEDGMENTS

First and foremost, thank you to our wonderful recipe developer, Nancy S. Hughes, whose impeccable taste, tried-and-true culinary skills, and effervescent personality were a recipe for success with this cookbook. Her zest for life literally carries through to the recipes, which all pop with flavor! Nancy is an established cookbook author, having developed over 4,000 published recipes and written 12 cookbooks, including The 4-Ingredient Diabetes Cookbook, Quick & Easy Low-Carb Cooking, and Last Minute Meals for People with Diabetes for the American Diabetes Association. Nancy is also a huge fan of canola oil, which she says wakes up the flavors of ingredients.

Another tremendous thanks goes to the CanolaInfo team members, who spent countless hours writing alongside Nancy and editing this cookbook. The American Diabetes Associations book publishing staff also deserves a big round of applause for editing, keeping deadlines cooking, and pulling all of the production elements together.

Also, we are grateful to our visual arts team, including Rikki Campbell Ogden of pixiedesign, whose graphic design gave us this striking layout, and our talented photographer Taran Z and food stylist Lisa Cherkasky, who showcased the beauty of many of Nancys recipes.

Finally, we are indebted to the North American canola industry, whose financial support underwrote this cookbook and made it possible in the first place. CanolaInfo is supported by North Americas canola growers, crop input suppliers, exporters, processors, food manufacturers, and governments.

We are pleased to note that 100% of all sales of this cookbook will go to the American Diabetes Association to further its mission of preventing and curing diabetes and improving the lives of all people affected by diabetes.

In good health and eating,

American Diabetes Association, www.diabetes.org

CanolaInfo, www.canolainfo.org

HAVING A HEART-SMART DIET is one of the most important things you can do for your health. It reduces your risk and improves the management of chronic diseases, such as diabetes, heart disease, stroke, and cancer. Heart disease is one of the leading causes of death around the world. Therefore, it affects us all, at least indirectly. People with diabetes are especially at risk for heart disease and stroke; more than 65% (2 out of 3) of people with diabetes die from these afflictions. Heart attacks also occur earlier in life with diabetes. Thats why its essential for everyone with diabetes to be heart-smart in the kitchen.

With a little planning, meals can be delicious and nutritious as well as easy and economical. Preparing such meals can also be fun for the whole family. Its just a matter of getting healthy ingredients and recipes. Plus, introducing children to nutritious foods at an early age encourages their consumption of these foods as adults.

Many of us consider a healthy diet tough to maintain. We claim that we would eat more nutritious meals if we had the time or money, or better yet, if we got fresh, perfectly portioned meals dropped off at our door or prepared by a personal chef. Of course, how many of us are this lucky? We cant let time and money be excuses for poor nutrition, letting cholesterol or blood glucose spiral out of control, or putting off a weight-loss goal. But we can use what we do have to our advantage through smart grocery shopping and cooking. This cookbook is here to help.

Consider the phrase fresh, fast, and flavorful. Its the basis of The Heart-Smart Diabetes Kitchen and defies the notion that healthy meals are bland and time-consuming. With the recipes inside, your heart and taste buds will be pleasantly surprised.

Why is canola oil in all of the recipes? It has the least saturated fat of all common culinary oils and is free of trans