Mansfield Sally - Diabetes Cookbook: More Than 140 Recipes to Balance Your Blood Sugar

A NOTE ABOUT THE RECIPES

The recipes in this book are suitable for people with diabetes. Each recipe includes a thorough analysis of key nutrients, including calories, protein, fat (including saturated fat), carbohydrates (including sugar), fiber and sodium. Note that foods that are included in the serving suggestions or that are optional are not included in the nutritional analysis.

SERVES

SERVES: 2

PREPARATION: 5

MINUTES COOKING: NONE

1 cup (250 ml) low-fat milk

1 ripe banana or mango, peeled and cut into chunks

1/4 cup (50 g) fresh or frozen blueberries or strawberries

1 teaspoon (5 ml) honey, or to taste

Combine all the ingredients in a blender and blend until smooth.

Pour into two glasses and serve.

OTHER IDEAS

+ Replace the milk with soy, almond or rice milk. Alternatively, use low-fat fruit-flavored yogurt, or a mix of fruit juice and plain yogurt.

+ You can use dried fruit (apricots, pitted prunes or dates), but you may need to soften them first by soaking or gently simmering them in water.

+ Add a pinch of spice, such as ground nutmeg, cinnamon or ginger.

+ For added nutrients, extra options include protein supplement powders, wheat germ, flaxseed, sunflower seeds and almonds, and soft nuts such as walnuts or pecans.

Each serving provides

123 calories, 7 g protein, <1 g fat (<1 g saturated fat), 24 g carbohydrate (22 g sugars), 1 g fiber, 76 mg sodium

You can use any fresh or frozen fruit that pures easily in a blender, such as pears, melon, pitted cherries, papaya, kiwi fruit or passion fruit. Ready-to-eat fruit can also be found refrigerated in containers at the supermarket. Canned fruit is also fineit keeps well in the pantry. Choose canned fruit in natural juice, not syrup.

SERVES

SERVES: 2

PREPARATION: 10 MINUTES

COOKING: NONE

1 ripe banana

2 ripe pears

1 vanilla bean or 1/2 teaspoon (2 ml) vanilla extract

1 tablespoon (15 ml) orange juice

1 tablespoon (15 ml) pear juice concentrate

1 cup (250 ml) buttermilk

1/4 teaspoon (1 ml) ground cinnamon

2/3 cup (150 ml) mineral water

Peel and dice the banana. Peel and quarter the pears and remove the cores. Set aside two pear quarters for garnish and dice the remainder.

If using a vanilla bean, halve the bean lengthwise and scrape out the seeds with the tip of a sharp knife.

Combine the banana and pears, vanilla seeds or extract, orange juice, pear juice concentrate, buttermilk and half of the cinnamon in a blender and blend until smooth.

Stir the mineral water into the mixture to thin it a little, then pour the smoothie into two glasses. Garnish each with a pear quarter, sprinkle with the remaining cinnamon and serve.

Each serving provides

237 calories, 6 g protein, 2 g fat (1 g saturated fat), 49 g carbohydrate (41 g sugars), 5 g fiber, 62 mg sodium

BUTTERMILK contains probiotics and therefore supports good digestion. It is also an excellent source of protein, vitamin B12 for cell growth, potassium for a healthy heart, and lecithin for healthy nerve and brain function.

Adding maple syrup and orange juice to a mix of grains, nuts and berries helps to keep this recipe lower in fat than most ready-made crunchy cereals. This delicious toasted muesli has a low GI, so make up a big batch that will last you for a week or two.

SERVES: 8

PREPARATION: 15 MINUTES

COOKING: 3040 MINUTES

21/4 cups (225 g) rolled oats

1/2 cup (50 g) wheat germ

2/3 cup (50 g) millet flakes

1 tablespoon (15 ml) sesame seeds

2 tablespoons (30 ml) sunflower seeds

2 tablespoons (30 ml) slivered almonds

1/2 cup (50 g) dried blueberries

1/2 cup (50 g) dried cranberries

1 tablespoon (15 ml) soft brown sugar

2 tablespoons (30 ml) pure maple syrup

2 tablespoons (30 ml) canola oil

2 tablespoons (30 ml) orange juice

Preheat the oven to 325F (160F). In a large bowl, combine the oats, wheat germ, millet flakes, sesame and sunflower seeds, almonds, dried berries and sugar. Stir until all the ingredients are thoroughly mixed.

Put the maple syrup, oil and orange juice in a small pitcher and whisk together. Pour this mixture slowly into the dry ingredients, stirring to be sure that the liquid is evenly distributed and coats everything lightly.

Spread the mixture out evenly on a nonstick baking pan. Bake for 3040 minutes, or until slightly crisp and lightly browned. Stir the mixture every 10 minutes so it browns evenly.

Remove from the oven and let cool. Store in an airtight container for up to two weeks. Serve with low-fat plain yogurt, low-fat milk or fruit juice.

Each serving provides

282 calories, 6 g protein, 11 g fat (2 g saturated fat), 39 g carbohydrate (14 g sugars), 6 g fiber, 7 mg sodium

THIS BREAKFAST supplies plenty of fiber, B vitamins and essential fatty acids. Wheat germ is especially rich in B vitamins and vitamin E.

SERVES

This breakfast will stop any mid-morning energy slumps: Dietary fiber and slower-releasing carbohydrates from the dried fruit, plus iron from the millet, provide you with sustained energy. Millet has a moderate GI. Combining it with dried fruit produces a lower GI meal.

SERVES: 2

PREPARATION: 40 MINUTES, PLUS OVERNIGHT SOAKING

COOKING: 35 MINUTES

4 dried apricots

4 pitted dried prunes

1 cup (120 g) millet

1/2 teaspoon (2 ml) ground cardamom

1 teaspoon (5 ml) vanilla sugar

Finely dice the dried fruit. Transfer to a bowl, cover with 1 cup (250 ml) of water and let soak overnight.

Rinse the millet in a sieve, then place in a small saucepan with 11/4 cups (300 ml) of water and briefly bring to a boil. Reduce the heat to very low, cover the pan and let the grains swell for about 30 minutes (or turn the heat off and let the pan sit on the stove).

Meanwhile, transfer the dried fruit and the soaking water to a saucepan, add the cardamom, then cover and simmer gently over medium heat for about 10 minutes. Remove from the heat and set aside to cool a little.

Fold the apricot and prune mixture into the millet. Divide the millet and fruit between two bowls, sprinkle with vanilla sugar and serve warm.

Each serving provides

275 calories, 8 g protein, 3 g fat (<1 g saturated fat), 54 g carbohydrate (14 g sugars), 8 g fiber, 11 mg sodium

MILLET contains all essential amino acids and is a rich source of silicic acid, which supports the bodys own production of collagen and therefore plays an important role in maintaining healthy hair, skin, nails, teeth and eyes. This cereal provides an optimum combination of iron, magnesium, B vitamins and slower-releasing carbohydrates.