Finding healthy and delicious recipes that feature antioxidant-rich vegetables, dietary fiber, and omega-3 fatty acids--important ingredients in the daily diet, especially for individuals with type 2 diabetes--remains a challenge for today's busy chefs. The recent cookbook Healthy Calendar Diabetic Cooking from the American Diabetes Association offers a full year of delicious menus and user-friendly recipes the entire family will enjoy.
This unique cookbook provides month-by-month, even day-by-day meal plans and recipes. The menus also feature weekly grocery lists to help busy homemakers save time (and money). Menus include healthy portions of omega-3-rich foods, such as fresh salmon, that help reduce the risk of heart disease and lower blood cholesterol and blood pressure.
According to the National Diabetes Education program, diabetes prevention is proven, possible, and powerful. Studies demonstrate that people at high risk for type 2 diabetes can prevent or delay the onset of the disease significantly by losing a modest amount of weight through dietary modification and regular exercise.
The Post offers samples from the cookbook's quick, tasty, and healthy food recipes that help take the guesswork out of year-round food plans.
SESAME-CRUSTED SALMON (Makes 4 servings) 1/4 cup all-purpose flour 1/4 cup sesame seeds 1/2 teaspoon salt 1/4 teaspoon ground black pepper 4 salmon fillets (4 oz. each) 1 teaspoon sesame oil Cooking spray 2 teaspoons canola oil In medium bowl, combine flour, sesame seeds, salt, and pepper. Brush one side of each fillet with sesame oil. Press oiled side of fish into sesame mixture. Coat a medium nonstick skillet with cooking spray. Heat canola oil with medium-high heat. Place salmon fillets crust side down into hot pan. Cook on both sides 3-4 minutes.
Total Fat: 17 gm
Cholesterol: 77 mg
Carbohydrate: 6 gm
Sugars: 1 gm
Diabetic Exchange: 3 lean meat, 1 1/2 fat, 1/2 carbohydrate
Calories from Fat: 149
Saturated Fat: 3 gm
Sodium: 280 mg
Dietary Fiber: 1 gm
Protein: 26 gm
STIR-FRIED VEGETABLES Makes 4 servings Cooking spray 1 teaspoon sesame oil 3 cups broccoli florets 2 cups pea pods 2 medium carrots, sliced into thin sticks 2 tablespoons lite soy sauce Coat large nonstick skillet with cooking spray and heat oil over medium heat. Add broccoli, pea pods, and carrots. Stir-fry 6-7 minutes. Drizzle soy sauce over vegetables and continue to stir-fry 1 more minute.