Trang - Switch it up: a fresh take on quick and easy diabetes-friendly recipes for a balanced life

Director, Book Publishing, Abe Ogden; Managing Editor, Project Manager, Rebekah Renshaw; Acquisitions Editor, Victor Van Beuren; Production Manager, Melissa Sprott; Composition, Circle Graphics; Cover Design, Vis--Vis; Printer, Versa Press.

2017 by Corinne Trang. 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 Standards 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
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Arlington, VA 22202

DOI: 10.2337/9781580405492

Library of Congress Cataloging-in-Publication Data
Names: Trang, Corinne, author.
Title: Switch It Up: A Fresh Take On Quick and Easy Diabetes-Friendly Recipes for A Balanced Life/Corinne Trang.
Other titles: Switch it up
Description: Alexandria : American Diabetes Association, [2017]
Identifiers: LCCN 2016013739 | ISBN 9781580405492 (paperback)
Subjects: LCSH: DiabetesDiet therapyPopular works | DiabetesNutritional
aspectsPopular works. | BISAC: COOKING / Health & Healing / Diabetic &
Sugar-Free. | COOKING / Health & Healing / Weight Control. | HEALTH &
FITNESS / Weight Loss. | COOKING / Health & Healing / Heart. | LCGFT:
Cookbooks.
Classification: LCC RC662 .T742 2016 | DDC 641.5/6314dc23
LC record available at https://lccn.loc.gov/2016013739
eISBN: 978-1-58040-678-9

For Colette
You are my inspiration.
May you always be healthy and happy.

Table of Contents

It is always a great opportunity to collaborate on projects with folks whose mision is to focus on wellbeing. Much like my Asian Flavors Diabetes Cookbook, which won the Nautilus Cookbook Award, this new book is intended for those living with diabetes and their family and friends with whom they share their table. May you focus on and find great satisfaction and pleasure in the foods you can have. Thank you to the millions living with this condition, for giving me the opportunity to create quick and easy recipes for maintaining a healthy and balanced lifestyle.

My work as a holistic health and nutrition counselor has always been fascinating, creating recipes for clients, each one living with challenges, oftentimes diabetes, but not limited to this condition. How to put my teachings down on paper to address a wider audience, has not always been easy because everyone is unique. This book isnt just for people with diabetes. Its also perfect for those diagnosed with pre-diabetes, heart disease, and other health conditions. Diet and exercise are the foundation to healthy living.

Thank you to my agent and dear friend Beth Shepard of Beth Shepard Communications, LLC. She has been my rock and guiding light in numerous projects including this one. I am ever so grateful for our ongoing collaboration, and look forward to many more.

Thank you, Rebekah Renshaw, Managing Editor, who has seen this project through its multiple phases to the end. Thanks also to Katie Curran, Marketing Manager, as well as Circle Graphics, who created a beautiful user-friendly book.

Thank you to friends and family for putting up with my absences, which are always with great regret but clearly for a greater good.

Heres to a healthy you!
Corinne Trang

Imagine food that can be made ahead of time for convenience, and then mixed and matched to create colorful, perfectly portioned meals that are both healthful and flavorful. Switch It Up lets you discover how the concept of compartmentalizing can help you prepare balanced meals for every day of the week.

Youll learn how to pair different flavors and textures while developing a palate for healthful food combinations. Healthy eating starts with understanding balance. For instance, in Asian cultures the majority of the meal is made up of vegetables, with much less animal or seafood protein than we are used to in the West. Anything with legs or fins is generally considered a flavor enhancer rather than the main course. A small amount goes a long way! Keeping that in mind, I have given you more vegetarian recipes than meat or seafood ones, to give you the chance to incorporate more vegetables into your meals, reducing fat significantly along the way.

Additionally, salt and sugar are kept to a minimum to allow you to taste food in its natural state, so that you may appreciate and understand it better before fixing it. Too often we season without even tasting, resulting in foods that are overly sweet or salty. We develop an addiction to these and eventually suffer for it, physically, mentally, and emotionally.

Furthermore, you can decide to enjoy the as a full meal or as a part of a meal, if you wanted to pair the salad with other foods. Lastly, desserts are largely absent; fresh fruit or a simple cup of hot tea or herbal infusion is encouraged at the end of the meal to aid digestion.

This book includes 50 simple, quick, and nutritious recipes that you can combine in any number of ways. Each recipe is made up of readily available ingredients to give you a one-stop-shopping option and save you time. Youll also notice that the recipes offer different flavor profiles inspired by cuisines from around the world. From here, I encourage you to visualize the content of this book as an actual dinner plate, noticing that it is about 7075% vegetarian. Now start visualizing every meal this way and youre on your way to a healthier you.

Bon apptit!
Corinne Trang