All the recipes in Diabetes Cookbook have been reviewed and approved by a registered dietitian nutritionist as suitable for someone with diabetes to consider including in meal plans.
The recipes in this book can help you:
• Incorporate more fruits, vegetables and whole grains into meals
• Prepare flavorful meals with just a few higher-fat, higher-sodium foods
• Eat healthy foods most of the time, while savoring an occasional indulgence
Milwaukee’s Melissa Hansen uses the natural sweetness of raspberries and ripe bananas in RASPBERRY-BANANA SOFT SERVE. Her recipe uses less than 1 teaspoon of maple syrup per serving, compared to the 4-6 teaspoons of sugar you’d find in traditional ice cream.
Stay powered up all day with Texas home cook Joan Hallford’s flavorful recipe for MOM’S SPANISH RICE. The dish stars satisfying ground beef and brown rice, while zesty peppers, tomatoes, and onion work in a full cup of veggies (2 vegetable exchanges) per serving.
Use these tricks to make over your own favorite recipes. See how quickly the savings add up!
|
ORIGINAL |
SUBSTITUTE |
SAVE (per serving) |
Spaghetti |
1 pound Italian turkey sausage; 4 servings |
• 1/2 pound Italian turkey sausage • 1/2 pound lean ground turkey • 1 teaspoon Italian seasoning |
200 mg sodium |
Tacos |
1 pound lean ground beef; 4 servings |
• 1/2 pound lean ground beef • 1 can black beans (rinsed and drained) |
5 g fat (2 g saturated fat) (and add 4 g fiber) |
Chili |
2 cans tomatoes and 1 can tomato sauce; 8 servings |
• no-salt-added versions in the same amounts |
400 mg sodium |
Cream Soup |
2 cups half-and-half cream; 8 servings |
• 2 cups reduced-fat evaporated milk |
30 calories, 5 g fat (4 g saturated fat) |
Pancakes |
4 tablespoons melted butter; 8 servings |
• 2 tablespoons melted butter • 2 tablespoons canola oil |
2 g saturated fat |
Brunch Bake |
12 large eggs; 8 servings |
• 4 large eggs • 2 cups egg substitute |
42 calories, 5 g fat (2 g saturated fat) |
Quick Breads |
1 cup each chocolate chips and chopped pecans; 12 servings |
• 1/2 cup each in the bread • 1 tablespoon each sprinkled on top |
57 calories, 5 g fat |
Cupcakes |
1 cup canola oil; 24 servings |
• 1/2 cup canola oil • 1/2 cup applesauce |
36 calories, 5 g fat |