Barbara Seelig-Brown - The Stress Free Diabetes Kitchen: Over 150 Easy and Delicious Diabetes Recipes Designed for No-Hassle Cooking

Director, Book Publishing, Abe Ogden; Managing Editor, Greg Guthrie; Acquisitions Editor, Victor Van Beuren; Editor, Rebekah Renshaw; Production Manager, Melissa Sprott; Composition, ADA; Cover Design, Vis--Vis Creative Concepts; Photographer, Renee Comet; Printer, United Graphics, Inc.

2012 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
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, 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

DOI: 10.2337/9781580404600

Library of Congress Cataloging-in-Publication Data
Seelig-Brown, Barbara.
The stress-free diabetes kitchen : over 140 easy and delicious diabetes recipes designed for no-hassle cooking / Barbara Seelig-Brown.
p. cm.
Summary: This book will help the reader establish a useful pantry, fridge, and freezer. These staples will allow the reader pull out this book and cook just about anything, in a stress-free way-- Provided by publisher.
Includes bibliographical references and index.
ISBN 978-1-58040-460-0 (pbk.)
1. Diabetes--Diet therapy--Recipes. I. Title.
RC662.S448 2012
641.56314--dc23
2012003340
eISBN: 978-1-58040-513-3

Contents

Acknowledgments

DEDICATION: For Barone with never ending love. You were the dream husband who helped me accomplish my dream. I wouldnt have been able to publish even one cookbook without your love, encouragement, tasting skills, and wine expertise. If only I could cook for you one more time. Thank you to all those who made this book possible with your encouragement and support:

To Laurie and Val Burzynski, our dream friends, for sharing some of Mas recipes, the tried and true Italian family favorites are exactly what I look for in a great meal. When Al and I called you our dream friends, no one knew what that would mean. You live it everyday.

To my mother, who taught me the value of home cooking.

To my family, who allow me the joy of cooking for them.

To the staff at the ADA: Rebekah Renshaw, for her generous editing and patience; Abe Ogden, for considering this idea; and to Heschel Falek, for marketing The Diabetes Seafood Cookbook in a way that made this book possible. Thanks also to Lyn Wheeler who did the nutrition analysis for the recipes, as well as Renee Comet for the beautiful photography and Lisa Cherkasky and Carolyn Schimley for the food styling.

Thank you all with love and appreciation,

Barbara Seelig-Brown

CHAPTER 1:

What is Stress Free Cooking? I love being the Stress Free Cook because its a great conversation starter. I love to cook. Even if you dont like to cook, most of you might have to cook at one time or another. Cooking at home makes us more in control of what and how we eat.

If you are reading this, you care about what you put into your body. When I work with kids, I tell them to think of their body as a Ferrari. You would only put the best fuel in your Ferrari, so you should do the same for your body. Learning about food and nutrition is the best way to know what fuel you should put into your body. One of the easiest ways to begin the journey to good nutrition is by simply thinking of using color on the plate. Preparing a meal with color is like taking a Nutrition 101 class without hitting the books. Since we eat with our eyes, it also makes any plate more appealing to us.

Another way to have a Stress Free Kitchen is to gather a dependable repertoire of versatile recipes that become your go to recipes. The kind of recipes that you love and can make with your eyes closed. I hope you will find those recipes in this book. Make copies of them and keep them in your kitchen cupboard so you will have them at your fingertips. Soon, making them will become second nature to you. Feel free to mix and match the sauces, marinades, dressings, and side dishes in this book. My recipes are all about versatility and you will find serving suggestions and tips to help you.

I also provide you with a list of items to keep in your pantry, fridge, and freezer. These staples will allow you pull out this book and cook just about anything you are in the mood for. I want you to spend more time in your kitchen cooking instead of wasting valuable cooking time running to the market. I would much rather be home in my bunny slippers, cooking a great meal, as opposed to standing in a grocery store or take-out line. Ive also included a list of equipment that you should have in your kitchen at all times.

Essential Pantry List

Pantry Staples

Extra virgin olive oil

Balsamic, white balsamic, and wine vinegars

Sea saltfine grind

Garlicfresh, whole heads

Onions

Shallots

Pepper corns and a good quality pepper mill

Flourall purpose, white wheat, Wondra (granulated flour that is very light and absorbs less oil)

Yeast

Honey

Sugarwhite, brown, and a natural sugar substitute

Pastawhole grain and regular in a variety of shapes and sizes

Ricejasmine, arborio (for risotto)

Beans (canned)black beans, pink beans, chickpeas, small white beans

Lentilssmall green, brown, and red

Polenta/corn meal

Evaporated skim milk

Low-sodium canned broth and stockchicken, beef, mushroom, vegetable

Low-sodium diced tomatoes, crushed tomatoes, tomato paste

Fruits (canned)Mandarin oranges, apricots, crushed pineapple

Fruits (dried)raisins, cherries, apricots

Refrigerator

Low-fat cottage cheese

Part skim ricotta cheese

Crumbled low-fat gorgonzola

Low-fat, plain yogurt

Fresh mozzarella

High-Quality, full flavor cheeses, such as Parmigiano-Reggiano, Grana Padano, and Asiago