Nancy S. Hughes - The 4-Ingredient Diabetes Cookbook: Simple, Quick and Delicious Recipes Using Just Four Ingredients or Less!

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, Jody Billert, Design Literate Studio; Photography, Tara Donne Photography; Printer, Versa Press.

2016 by Nancy S. Hughes. 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
1701 North Beauregard Street
Alexandria, Virginia 22311

DOI: 10.2337/9781580406376

Library of Congress Cataloging-in-Publication Data
Names: Hughes, Nancy S., author.
Title: The 4-ingredient diabetes cookbook : simple, quick and delicious
recipes using just four ingredients or less! / Nancy S. Hughes.
Other titles: Four ingredient diabetes cookbook
Description: 2nd ed. | Alexandria : American Diabetes Association, [2016]
Identifiers: LCCN 2016013301 | ISBN 9781580406376 (paperback)
Subjects: LCSH: Diabetes--Diet therapy--Recipes. | BISAC: COOKING / Health &
Healing / Diabetic & Sugar-Free. | COOKING / Health & Healing / Heart. |
COOKING / Methods / Quick & Easy. | COOKING / Health & Healing / Weight
Control.
Classification: LCC RC662 .H83 2016 | DDC 641.5/6314--dc23
LC record available at https://lccn.loc.gov/2016013301
eISBN: 978-1-58040-670-3

Dedication

To My Husband, Greg
For your endless support and your even-more-endless taste-testing abilities...
you are always there for me!

CONTENTS

My family, Greg, Will, Kelly, Molly, Anna Flynn, Sully, Annie, Terry, Jilli, Jesse, Emma, Lucy, Taft, and Kara... for simply surviving in this culinary swirl of life!

My editor, Rebekah Renshaw, for your quick responses, your positive feedback, and your sound advice... oh, and the occasional fun dinner in city after city!

Melanie McKibbon, my business manager, my right/left arm... you can always find my head even under a pile of papers!

Sylvia Vollmer, my kitchen all-purpose wonder, my shopper, chopper, and everything in between... thanks for always being there for me!

4 Ingredients... REALLY????

Yes! This book is for people with diabetesand for those who want to eat healthier simply, who dont want to live in the kitchen! Inside youll find more than 160 delicious recipes, all made with four ingredients or less! (In case youre checking up on me, salt, pepper, water, and cooking spray dont count as ingredients, and I counted the zest and juice of the same fruit as one ingredient.) Some of these recipes even call for three or only two ingredients, and still taste scrumptious.

Just stop and think about it. Using fewer ingredients can simplify your life and ease your workload tremendously! It means fewer items in your grocery cart, less time in the grocery line, fewer items to unload and put away when you get home, less time to prepare the dish, and, the best thingfewer pots and pans to scrub! Youll actually have time to do... well, anything else you want, because you wont be stuck in the kitchen (or in the grocery store) all the time!

I consider myself a lazy cook. Im always looking for that shorter cut, that quicker way, anything to help me avoid work but, at the same time, I want my efforts to count.

So I created more than 160 recipes that use only 4 ingredients, meet the American Diabetes Associations nutritional standards, and are jam-packed with flavor. Ill admit that it was a definite challenge. Even though Ive been developing quick and healthy recipes for over 25 years, it was still tricky, but I felt there was a need. I wanted to introduce a fresh approach to people whose lives may already be burdened with numbers, counting, and chores.

I wanted to show people how to discover that simpler is better, and faster can be more delicious, when every ingredient really counts. The secret, I found, is not the number of ingredients, but rather the different types of ingredients and the various techniques included in the recipes. For example, by using highly flavored ingredients and convenience foods that contain several ingredients in one product, such as picante sauce or herb blends, I can shorten the ingredient list drastically without compromising on flavor. As for effective techniques, something as simple as searing or reducing ingredients (that is, cooking them down to a more concentrated form over high heat) is an extremely easy, fast way to get intense flavor without adding extra ingredients, fat, or time.

If the meal prep is simple and the great flavors are still there, those same healthy recipes will be made over and over again... because theyre doable AND delicious!! Thats my whole point in writing this book: to help people with diabetes stay on a healthy track all the time, bringing them tons of flavor and fresh new ideas that will be used a lifetime. My no-hassle approach is just that... easy and approachable, so that everyone can have the I can do THAT! attitude.

The American Diabetes Association is a trusted, reliable, highly respected health organization and together, weve done the work for you. You can trust that all of these recipes are good for you and meet their standards. Weve given you all the numbers to help you monitor your intake of fat, sodium, and carb. You dont have to worry if the recipes are okay for you. You can enjoy eating again without the math swirling in your head all the time... and with a fraction of the work!

I hope youre hungry!

Enjoy,

N

Kitchen Tools Youll Really Use

Besides the usual pots, pans, cookie sheets, measuring cups, and slotted spoons, there are certain items that make cooking faster and easier. They help keep me from overheating or underheating a skillet, burning a sauce, and basically ruining a lot of recipes!