Diabetic Recipes [Second Edition]: Diabetic Meal Plans for a Healthy Diabetic Diet and Lifestyle for All Ages
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About this ebook
Susan Wallace
Susan Wallace's particular interests are in mentoring and the motivation and behaviour of students, hence she is a popular keynote speaker at conferences. She is Emeritus Professor of Education at Nottingham Trent University where, for many years, she supported learning on the initial training courses for teachers in the FE sector. She has researched and written extensively on education, training and behaviour management.
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Diabetic Recipes [Second Edition] - Susan Wallace
Diabetic Recipes
[Second Edition]
Diabetic Meal Plans
for a Healthy Diabetic
Diet and Lifestyle
for All Ages
SUSAN WALLACE
Copyright © 2012 Susan Wallace
All rights reserved.
Contents
Diabetic Recipes Introduction
Entrees
Roasted Turkey With Herbes de Provence
Spicy Tuna Burgers
Garlic – Lemon Shrimp
Salmon And Asparagus With Garlic – Lemon Sauce
Vegetable Pie, Provence Style
Steak Fajitas
Kung Pao Chicken
Roman-Style Cod With Vegetables and Olives
Stuffed Turkey Breasts
Sweet Potato and Peanut Curry with Beans
Hearty Beef Stew
Mushroom Risotto
Turkey Chili
Soups
Black Bean Soup
Mushroom and Barley Soup
Tomato Soup With Chicken Breast, White Beans And Spinach
Side Dishes
Brown Rice and Bean Salad
Asparagus With Mustard Sauce
Thai Chicken Salad
Oven-Roasted Vegetables
New Orleans-Style Eggplant
Warm Lentil and Carrot Salad
Sesame Kale
Baked Winter Squash
Baked Zucchini Sticks
Wilted Greens Salad
Main Dish
Baked Tilapia
Barbeque Chicken Salad
Brussels Sprouts and Chicken
Chicken and Black Beans
Chicken and Peppers Pasta
Savory Vegetables and Rice Bake
Stuffed Bell Peppers
Vegetable Spaghetti
Breakfast
Carrot – Zucchini Muffins
Baked Apple Pancakes
Cheese Blintzes
Quick and Easy Cheesy Tomato Quiche
Sweet Potato Hash Browns
Spinach and Feta Omelet
Apple Oatmeal
Baked Oatmeal
Banana Pancakes
Cherry Nut Oatmeal
Couscous Breakfast
Fruit and Cream Bagels
Hot Raisin Bran
Mixed Bran Nut Cereal
Desserts
Carrot Cake
Apple Crisp
Fruit and Buttermilk Shake
Brownies with Berries and Cream
Banana – Rum Cake
Peanut Butter Cookies
Autumn Delight Dessert
Cantaloupe Icy
Fruit Pops
Fruit Salad
Peanut Butter Candy
Pineapple Fruit Salad
Poppy Seed Fruit Salad
Spicy Mango
Sample 5-Day Diabetic Meal Plan
Diabetic Recipes Conclusion
Appendix A – Diabetics Recipe Nutritional Information
Diabetic Recipes Introduction
As a diabetic, you have special dietary needs as well as restrictions. Diabetes is a chronic disease and while it can be quite serious when it’s left untreated, it can be managed effectively through a healthy diet, regular exercise and medication as needed. As you’ll see from the many recipes here, being diabetic doesn’t mean giving up on enjoying your food.
While there are definitely foods that you’ll need to steer clear of in order to manage your diabetes, such as sugars and refined carbohydrates, that doesn’t mean that you can’t still eat well. In fact, with very few exceptions, you don’t have to give up the foods that you love. You just have to take a slightly different approach to cooking, but making these changes is one of the best things you could do to help take charge of your health.
It can take time to make the necessary adjustments to your lifestyle needed to keep your diabetes under control, but since diet is one of the most important parts of controlling your disease, knowing how to cook healthy, delicious meals is a great start. You may not be all that handy in the kitchen right now, but one of the positive effects of having special dietary needs is that you’re almost forced to learn to cook. Before long, you’ll find that you’re quite the cook; and with the great diabetes-friendly recipes contained in this report, you’ll find that you enjoy cooking –and eating – your culinary creations more than ever before.
From entrees to soups, side dishes to yes, even desserts, it’s easier than you might think to make your own meals which provide your body with the nutrients it needs, help keep your blood sugar levels stable and of course, that taste fantastic. Even your non-diabetic family members and friends will be clamoring for your recipes once they taste your cooking. In fact, you may be surprised by how great many of these dishes taste, even the desserts! Whether or not you have other diabetics in your household, everyone can enjoy the health benefits of eating a diet which is very low in sugar and lower in fat than the average person tends to eat.
One thing to keep in mind as you read these recipes is that not every recipe here will be a good choice for every diabetic meal plan, since everyone’s needs are a little different. You’ll still want to consult with your physician or a nutritionist to develop a meal plan which meets your dietary needs and helps to effectively manage your diabetes. However, with a little adaptation where necessary, these diabetic recipes are suitable for anyone trying to keep their condition under control.
A Quick Word On Carbs
One thing all diabetics should be aware of is that carbohydrates are something to be watched carefully. Some carbohydrates (like whole grains) are generally OK, while others (potatoes, white flour, white sugar, corn) should be avoided for the most part, since they have a fairly dramatic effect on blood glucose levels.
Three to four servings of carbs per meal is fine for many people, but don’t exceed this if at all possible; if you want a second helping of pasta, for instance, you’ll want to skip dessert. Try to avoid meals which are largely or entirely carbohydrate-based. Instead, replace some of the starchier foods on the menu with a serving of protein (meat, beans, tofu, eggs, dairy) and a serving of leafy greens or other non-starchy vegetables.
The recipes here barely scratch the surface; there is a whole world of possibilities out there for diabetic recipes. Once you get started cooking your own diabetic-friendly meals, you can start to experiment and discover some new favorites of your own, but the following recipes should provide plenty of inspiration as well as getting you off to a good start with a nutritionally balanced, delicious and healthy meal plan which has more than enough variety to keep you interested in your mealtimes.
This diabetic recipe cookbook contains dessert recipes.