Quick Diabetic Recipes For Dummies

Introduction 1

About This Book 1

Foolish Assumptions 2

Icons Used in This Book 3

Beyond the Book 3

Where to Go from Here 4

Part 1: Getting Started with Diabetic Cooking 5

Chapter 1: What Can I Eat? 7

Introducing the Importance of Carbohydrates 8

Eat Your Vegetables! 8

Nonstarchy vegetables 9

Starchy vegetables 9

An Apple a Day 10

Making Your Grains Count 11

Choosing Lean Protein 12

Poultry 12

Fish and seafood 13

Plant-based proteins 13

Red meats 14

Fat: Good or Bad? 15

Unhealthy fats 15

Healthy fats 17

The Do’s and Don’ts of Dairy 18

What Can I Drink? 18

Steering clear of sugary beverages 19

Choosing the best drinks 19

Is alcohol off limits? 19

Chapter 2: Stocking Your Pantry 21

Getting Started: Taking Inventory 21

Kitchen tools and cookware 22

Cleaning out your kitchen 22

Stocking Up on the Essentials 23

Pantry staples 23

Fresh staples 27

Making the Most of Your Pantry 28

Chapter 3: Making It Healthy: Tips and Techniques 29

It’s All about Ingredients 30

Shop wisely 31

Ingredient swaps for healthier recipes 32

Adjusting Your Cooking Habits 34

Focusing on technique 34

Reducing the amount of fat you add to dishes 36

Amping up the flavor 36

Eating Less 37

A New Attitude 38

Part 2: Digging into Main Dishes 41

Chapter 4: Breakfasts 43

Chapter 5: Soups and Stews 53

Chapter 6: Pasta 69

Chapter 7: Poultry 81

Chapter 8: Beef, Pork, Lamb, and Veal 103

Chapter 9: Seafood 119

Part 3: Whipping Up Sides and Supporting Dishes 137

Chapter 10: Appetizers 139

Chapter 11: Salads and Dressings 155

Chapter 12: Vegetables 181

Chapter 13: Rice and Potatoes 197

Chapter 14: Breads and Muffins 207

Chapter 15: Desserts 217

Part 4: Planning Your Meals 243

Chapter 16: A Little Planning Goes a Long Way 245

Introducing the Idea of Meal Planning 245

Defining Macronutrients 246

Carbohydrate: Converts into glucose 247

Protein: Builds strong bodies 247

Fat: Healthy types are helpful 247

First Things First: Meeting with a Dietitian 248

More Than One Way to Plan a Meal 249

Chapter 17: The Plate Method 251

Using the Plate Method 251

Divide and fill 252

Healthy options for your plate 254

More Portion Control Advice 256

Simple portion size estimation guidelines 256

Portion control tips 257

Chapter 18: Carbohydrate Counting 259

Know Your Carbs 260

How Much Carbohydrate Is Right For Me? 261

Basic Carbohydrate Counting: Be Consistent 262

Advanced Carbohydrate Counting 263

Calculating specific carbohydrate amounts 263

Using nutrition panels 264

Getting (even more) technical 267

Chapter 19: Meal Planning with Food Choices/Exchanges 269

What Are Food Choices? 270

Getting to Know the Food Lists 270

Starch 270

Fruits 271

Milk and Milk Substitutes 272

Nonstarchy Vegetables 272

Sweets, Desserts, and Other Carbohydrates 273

Protein 274

Fats 274

Free Foods 275

Combination Foods 275

Fast Foods 276

Making Food Choices/Exchanges Work for You 276

Chapter 20: Other Meal Planning Methods 279

Eating Patterns and Meal Planning 280

Eating Mediterranean style 280

The DASH eating plan 281

Going vegetarian/vegan 282

A low-carbohydrate eating pattern 283

The skinny on low-fat diets 284

Glycemic Index and Load 284

Part 5: The Part of Tens 287

Chapter 21: Ten Tips for Smart Snacking 289

Talk to Your Dietitian 290

Choose Your Snacks Wisely 290

Watch Your Portions 291

Avoid Mindless Eating 292

Stock Up on Healthy Options 292

Be Selfish with Your Snacks 293

Snacks for Low Blood Glucose 293

Snack before a Big Meal or Event 294

Think Outside the Box 295

Don’t Deprive Yourself 295

Chapter 22: Ten Strategies for Healthier Restaurant Meals 297

Research Your Restaurant 298

Ask Your Server 298

Make Special Requests 299

Helpful Substitutions 299

Skip the Extras 300

Don’t Drink Your Calories 301

Take Half Home 301

Get Creative with the Menu 301

Order Takeout before You’re Hungry 302

Choose Fast Foods Wisely 302

Appendix: Food Lists 305

Index 335