Focus on Diabetes: To Reduce or Prevent Your Risk of Diabetes Type 2, Foods High in Fiber and Rich in Omega-3 Provide a Foundation for Year-Round Health

The Saturday Evening Post, March-April 2005 | Go to article overview

Focus on Diabetes: To Reduce or Prevent Your Risk of Diabetes Type 2, Foods High in Fiber and Rich in Omega-3 Provide a Foundation for Year-Round Health


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.

Per Serving:

Calories: 282

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.

Per Serving:

Calories: 58

Total Fat: 1 gm

Cholesterol: 0 mg

Carbohydrate: 10 gm

Sugars: 5 gm

Calories from Fat: 13

Saturated Fat: 0 gm

Sodium: 332 mg

Dietary Fiber: 4 gm

Protein: 3 gm

Diabetic exchange: 2 vegetables

VEGGIE LASAGNA ROULADES
Makes 8 servings

1 pound lasagna noodles (16 noodles)
1 cup fat-free ricotta cheese
1/4 cup grated Parmesan cheese
1 tablespoon dried parsley
1 egg

Cooking spray

1 cup mushrooms, finely diced

1 medium zucchini, finely diced
2 tomatoes, seeded and finely diced
3 garlic cloves, minced
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1 jar (16 oz. … 

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