Hope Comerford - Welcome Home Diabetic Cookbook: 450 Easy-to-Prepare Recipes for the Slow Cooker, Stovetop, and Oven

Copyright 2018 by Good Books, an imprint of Skyhorse Publishing, Inc. Photos by Bonnie Matthews All rights reserved. No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be addressed to Good Books, 307 West 36th Street, 11th Floor, New York, NY 10018. Good Books books may be purchased in bulk at special discounts for sales promotion, corporate gifts, fund-raising, or educational purposes. Special editions can also be created to specifications.

For details, contact the Special Sales Department, Good Books, 307 West 36th Street, 11th Floor, New York, NY 10018 or . Good Books is an imprint of Skyhorse Publishing, Inc., a Delaware corporation. Visit our website at www.goodbooks.com. 10 9 8 7 6 5 4 3 2 1 Library of Congress Cataloging-in-Publication Data is available on file. Cover design by Mona Lin Cover photos by Bonnie Matthews Print ISBN: 978-1-68099-351-6 Ebook ISBN: 978-1-68099-364-6 Printed in China Table of Contents About Welcome Home Diabetic Cookbook We understand that having dietary restrictions can be challenging, but that should not stop you from enjoying your food. When youre diabetic, its important to manage your calorie, carb, fat, and sodium counts.

Thats why weve put together hundreds of recipes, each with nutritional information included, so you and your loved ones can enjoy your meals without the guesswork. Each recipe is followed by its Exchange List Values, which list carbs, fats, starches, etc. and the Basic Nutritional Values as well. Calculating the Nutritional Analyses If the number of servings is given as a range, we used the higher number to do the nutritional analyses calculations. The nutritional analysis for each recipe includes all ingredients except those labeled optional, those listed as to taste, or those calling for a dash. If an ingredient is listed with a second choice, the first choice was used in the analysis.

If a range is given for the amount of an ingredient, the first number was used. Foods listed as serve with at the end of a recipe, or accompanying foods listed without an amount, were not included in the recipes analysis. In recipes calling for cooked rice, pasta, or other grains, the analysis is based on the starch being prepared without added salt or fat, unless indicated otherwise in the recipe. Please note, too, that the nutritional analyses do not cover the ingredients included in the Tips and Variations that follow some of the recipes. The analyses were done assuming that meats were trimmed of all visible fat, and that skin was removed from poultry, before being cooked. Tips for Healthier, Happier Eating How to Plan Healthy Meals Healthy meal planning is an important part of diabetes care.

If you have diabetes, you should have a meal plan specifying what, when, and how much you should eat. Work with a registered dietitian to create a meal plan that is right for you. A typical meal plan covers your meals and snacks and includes a variety of foods. Here are some popular meal-planning tools: An exchange list is a list of foods that are grouped together because they share similar carbohydrate, protein, and fat content. Any food on an exchange list may be substituted for any other food on the same list. A meal plan that uses exchange lists will tell you the number of exchanges (or food choices) you can eat at each meal or snack.

You then choose the foods that add up to those exchanges. Carbohydrate counting is useful because carbohydrates are the main nutrient in food that affects blood glucose. When you count carbohydrates, you simply count up the carbohydrates in the foods you eat, which helps you manage your blood glucose levels. To find the carbohydrate content of a food, check the Nutrition Facts label on foods or ask your dietitian for help. Carbohydrate counting is especially helpful for people with diabetes who take insulin to help manage their blood glucose. The Create Your Plate method helps people with diabetes put together meals with evenly distributed carbohydrate content and correct portion sizes.

This is one of the easiest meal-planning options because it does not require any special toolsall you need is a plate. Fill half of your plate with non-starchy vegetables, such as spinach, carrots, cabbage, green beans, or broccoli. Fill one-quarter of the plate with starchy foods, such as rice, pasta, beans, or peas. Fill the final quarter of your plate with meat or a meat substitute, such as cheese with less than 3 grams of fat per ounce, cottage cheese, or egg substitute. For a balanced meal, add a serving of low-fat or nonfat milk and a serving of fruit. No matter which tool you use to plan your meals, having a meal plan in place can help you manage your blood glucose levels, improve your cholesterol levels, and maintain a healthy blood pressure and a healthy weight.

When youre able to do that, youre helping to controlor avoiddiabetes. Learning Portion Control Portion control is an important part of healthier eating. Weighing and measuring your foods helps familiarize yourself with reasonable portions and can make a difference of several hundred calories each day. You want to frequently weigh and measure your foods when you begin following a healthy eating plan. The more you practice weighing and measuring, the easier it will become to estimate portion sizes accurately. Youll want to have certain portion-control tools on hand when youre weighing and measuring your foods.

Remember, the teaspoons and tablespoons in your silverware set wont give you exact measurements. Heres what goes into your portion-control toolbox: Measuring spoons for teaspoon, 1 teaspoon, tablespoon, and 1 tablespoon A see-through 1-cup measuring cup with markings at , , , , and cup Measuring cups for dry ingredients, including , , and 1 cup. You may already have most of these in your kitchen. Keep them on your counteryou are more likely to use these tools if you can see them. Get an inexpensive food scale for foods that are measured in ounces, such as fresh produce, baked goods, meats, and cheese. When youre weighing meat, poultry, and seafood, keep in mind that you will need more than 3 ounces of raw meat to produce a 3-ounce portion of cooked meat.

For example, it takes 4 ounces of raw, boneless meator 5 ounces of raw meat with the boneto produce 3 cooked ounces. About 4 ounces of raw chicken (with the bone and skin) yields 3 ounces cooked. Remember to remove the skin from the chicken before eating it. There are other easy ways to control your portions at home in addition to weighing and measuring: Eat on smaller plates and bowls so that small portions look normal, not skimpy. Use a measuring cup to serve food to easily determine how much youre serving and eating. Measure your drinking glasses and bowls, so you know how much youre drinking or eating when you fill them.

Avoid serving your meals family-style because leaving large serving dishes on the table can lead to second helpings and overeating. Keep portion sizes in mind while shopping. When you buy meat, fish, or poultry, purchase only what you need for your meal. When youre away from home, your eyes and hands become your portion-control tools. You can use your hand to estimate teaspoons, tablespoons, ounces, and cups. The tip of your thumb is about 1 teaspoon; your whole thumb equals roughly 1 tablespoon.