Includes

American Diabetes
Association Exchange
Charts & Guidance
on Carb Counting
for Managing
Glucose!

DELICIOUS
DIABETIC
RECIPES
-THE GOURMET COOKBOOK FOR A HEALTHY LIFE-

Rani Polak, MD,

Director of the Center for Healthy Cooking at Hadassah University Hospital

& Le Cordon Bleu Chef

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 New York
www.imaginebks.com www.penn.co.il

Text © 2009 by Rani Polak

All rights reserved, including the right of reproduction in whole or in part in any form.
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This publication contains the opinions and ideas of the author. It is intended to provide helpful and
informative material on the subjects addressed in the publication. It is sold with the understanding that
the author and publishers are not engaged in rendering medical, health, or any other kind of personal
professional services in the book. The reader should consult his or her medical, health, or other
competent professional before adopting any of the suggestions in this book or drawing inferences from
it. The author and publishers specifically disclaim all responsibility for any liability, loss or risk, personal
or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of
any of the contents of this book.
DELICIOUS DIABETIC RECIPES
The Gourmet Cookbook for a Healthy Life

Rani Polak, MD, Le Cordon Bleu Chef

Photography by Danya Weiner

New York

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Table of Contents

Part 1
Basic Ingredients and Techniques 12

Starches 13

How to use this book 10 Whole-wheat pasta 14

Introduction 11 Whole-Wheat Pasta with Zucchini, Basil, and Cheese 16
Quinoa 18
Quinoa with Sautéed Cherry Tomatoes 19
and Asparagus
Bulgur 20
Bulgur with Fresh Figs and Pistachios 21
Taboule Salad 22
Wild rice 25
Wild Rice and Beet Salad 26
Brown rice 28
Stuffed Peppers with Brown Rice in Tomato Sauce 30
Legumes 32
Fennel, Lentil, and Lemon Soup 33
Orange Lentil Salad with Feta and Fresh Herbs 34
Sautéed Sea Bass with Seasonal Vegetables 36
and Chickpeas
Cooking with Fats 38 Less Salt, More Flavor 61

In the oven 39 Using stock 62

Chicken Medallions Stuffed with Pumpkin and 40 Vegetable Stock 63
Spinach with Tomato and Basil Sauce Spices 64
Steaming 42 Indian-Style Eggplant and Tomato Stew 65
Broccoli, Tofu, and Leek Dim Sum with Asian Salsa 43 Aromatic Mixed Rice and Lentils 66
Steamed Tilapia and Mushrooms 46 Seared Tuna Steak with Lavender and Fennel 69
Grilling 47 Seeds with Mustard and Chive Sauce
Grilled Marinated Bass Fingers Wrapped in 48 Herbs 70
Swiss Chard Pea Soup with Fresh Mint 72
When to sauté 50 Tilapia and Swiss Chard with Green Tahini 74
Thickening 50 Herb-Infused Olive Oil 75
Pumpkin and Sweet Potato Soup with a Touch 51 Reduce the quantity of water you use 76
of Orange while cooking
Using low-fat ingredients: preparing lean roasts 52 Beef Shoulder in Fresh Oregano and Root 77
Roast Sirloin with Thick Mushroom Sauce 54 Vegetable Sauce
Turkey Pastrami in Pistachio Pesto Sauce 56 Marinades 78
Using healthier fats 57 Sea Bass with Beet and Fennel in Yogurt and 79
Mango Cubes in Cashew Cream 58 Pomegranate Sauce
Baby Salad Greens with Nectarines and 60 Sauces 80
Walnut Vinaigrette Fresh Herb and Yogurt Sauce 82
Red Pepper and Basil Sauce 83
Baked Salmon with Nectarine and Chili Salsa 84
How to use salt 86
Beef Stew with String Beans in Beer and Dried Fruit 87

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Lots of Vegetables 88 Sweetening without Sugar 110

Incorporating vegetables into your dishes 89 Choosing fruit for dessert 112
Upgrading dishes 90 Pears in Spiced White Wine Sauce 114
Whole-Wheat Couscous Salad with 91 Sweetening with aromatic ingredients 116
Roasted Vegetables Rolled Apricot Fruit Leather with Goat Cheese 118
Fruit and Vegetable Salad with Hot Coconut Sauce 92 and Basil
Upgrading meals 94 Sweetening by changing the characteristics 119
Grilled Eggplant with Tomato Sauce 96 of ingredients
Baby Salad Greens and Plum Salad with 99 Nectarines Roasted in Orange Juice and Date Honey 120
Dill Dressing Strawberries in Lemon Verbena and Thyme, 122
Roasted Eggplant Soup with Fresh Herbs 100 with Ricotta
Replacing starches with vegetables 102 Melon and Cherry Minestrone with Apple-filled 123
Spinach Pastry with Goat Cheese and 103 Phyllo Fingers
Smoked Salmon Using sugar substitutes 124
Swiss Chard Dim Sum with Sea Bass and 104 The quantity 125
Water Chestnuts Mango Sorbet and Fruit Salad with Maple Tahini 126
Spreads 106 Dried Fruit and Nut Biscotti 127
Pumpkin and Caraway Seed Spread 107
Red Tahini Spread 108
Dried Tomato and Thyme Spread 109
 Part 2
Making Healthy Eating a Habit 146

Baked Goods 129 Quick meals 147

Yeast dough 130 Fast dishes 148

Beer and Almond Bread 131 Baby Salad Greens with Stir-Fried Shrimp 149
Pumpkin Dinner Rolls with Flakes of Thyme 132 and Avocado
Pastry dough 134 Whole-Wheat Pasta with Broccoli and Cherry 151
Eggplant Pastry Filled with Cheese and Swiss Chard 135 Tomatoes in Yogurt and Basil Sauce
Vegetable bakes 137 Leftovers 152
Baking with whole and crushed starches 137 Schezuan Chicken and Brown Rice Noodle Salad 153
Carrot Cake with Pears and Honey Almond Glaze 138 Fried Rice with Cashews and Scallions 154
Zucchini and Cherry Tomato Bake 140 Fish: Make the most of it 155
Baking with ready-made dough 141 Baked Trout with Fresh Herbs and White Wine 156
Apple-filled Phyllo Pastry in Pomegranate and 143 Cold food on the go 157
Red Wine Sauce Cucumber and Parsley Root Salad 158
Ricotta and Pear Dim Sum in Pistachio and 144 Avocado and Pearl Barley Salad 160
Apple Sauce Using frozen ingredients 161
Beef and Tofu with Asian Sauce 163
Banana Granita with Grape Chips 164
Freezing meals 166
Persian Beef Stew with Quince and 167
Pomegranate Seeds
Using seed sprouts for quick cooking 168
Green Salad with Chickpea Seed Sprouts and 169
Root Vegetables

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Family Meals 170 Cooking for Kids 185

Appetizers and soups 172 The first trick: using healthier techniques 186
Indian-Style Chilled Yogurt Soup 173 Fish and Chips 188
Sea Bass Ceviche with Bermuda Onion and Sumac 174 The second trick: using healthier ingredients 189
The main course 176 Mini Pizza—Dough 191
Mediterranean Ratatouille with Millet 177 Mini Pizza—Meat and Tahini Sauce 192
Grilled Eggplant Moussaka with Roasted 178 Mini Pizza—Tomato Sauce with Cheese 193
Pepper Cream and Mushrooms
Fresh Herb Salad with Lemon Juice and 180 Beef and Eggplant Hamburgers with 194
Toasted Cashews Homemade Ketchup
Desserts 182 Increasing vegetable consumption 195
Almond Cookies in Apricot Sauce 184 Whole-Wheat Spaghetti with Roasted 196
Vegetable Bolognaise
Cheese and Vegetable Spring Rolls with 198
Mediterranean Vinaigrette
Chicken dishes for the whole week 200
Chicken Drumsticks with Peppers and Cherry 201
Tomatoes
Desserts kids like 202
Spelt Banana Crepes with Pears 203
Healthy Entertaining 204 Snacks 226

Enrich foods with vegetables 204 Turnip and Kohlrabi Cubes with Olive Oil 228
Lettuce Rolls with Goat Cheese, Raw Beets, 205 and Sumac
and Bean Sprouts Grilled Zucchini in Mint Vinaigrette 230
Reduce the quantity of baked goods 206 Roasted Mushrooms and Leeks in 231
Gazpacho with Raw Beets 208 Balsamic Vinaigrette
Use healthy dough 209 Pumpkin Carpaccio with Nigella 232
Vietnamese Shrimp Dim Sum in Ginger and 210 Artichoke Hearts Stuffed with Swiss Chard 234
Lemon Sauce Baby Peppers Stuffed with Baby Arugula and Cheese 236
Strive for quality, not quantity 212 Asian Antipasto 238
Thai Beef Salad with Onion and Lemongrass 213
Use your oven 214
Sesame and Herb Chicken Fingers 215
Surprise your guests 216
Beet and Sesame Crackers 217
Make it an active event 218
Sushi 219
Serve vegetable-rich sauces and spreads 220
Tofu and Sautéed Zucchini Spread 221
Cut down on sweetened beverages 222
Orange, Cucumber, and Mint Drink 223
Enrich the dessert menu with fruity dishes 224
Melon Salad with Plum Granita and Mint 225

In Summary—So Where Do I Start? 239

Index 240
Exchange Lists For Diabetes 247
Acknowledgements 256

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How to Use this Book

This book is written so that it can be used in two manners: * The Nutritional Calculations
as a regular cookbook and as a textbook. To use it as You’ll find detailed nutrition information at the end
a regular cookbook, simply flip through the book when of each recipe. For diabetics who have personalized
you’re planning a meal and stop at a recipe that looks nutritional recommendations, each recipe provides the
tasty, or use the index to find recipes that contain exchanges, based on the American Dietetic Association
ingredients you’d like to use. If you follow this method, and American Diabetes Associations’ exchange lists, as
you’ll find that every recipe contains tips that explain well as the carbohydrates choice if you use the ’counting
essential points about the manner of preparation, or ideas carbohydrates’ method. Use the method recommended by
for possible variations of the basic recipe. your dietitian in order to know how much of each food you
should eat.
As a textbook, this book is organized in a sequential
manner, and I warmly recommend reading it this way, and
not necessarily while you are working in the kitchen. The
paragraphs of text between the recipes, in combination
with the recipes themselves, make up a comprehensive
guidebook on the basic principles of healthy cooking.
Reading the book in this manner will allow you to extract
the most from it, beyond learning specific recipes, to gain a
deeper understanding of recommended ingredients, healthy
cooking techniques, and the equipment needed to help
manage your kitchen in a time- and cost-efficient manner.

I hope that this understanding helps improve your

confidence in the kitchen, and makes you feel freer to
create, cook, and alter foods to suit your desires. Try to vary
the recipes yourself to make new dishes with ingredients
you particularly like. If you have read this entire book,
you’ll be able to succeed. The kitchen can be a friendly
place because the possibilities before you, in spite of (or
perhaps thanks to) your desire to prepare healthy foods, are
practically endless!
Introduction

This book is for people with diabetes and for people For years, researchers have tried to identify specific
who are healthy and want to eat right. Many people ask nutritional elements that contribute to good health.
themselves: What is healthy cooking? What foods are Almost every time someone claims to have found the right
good for us to eat? Finding clear guidelines on this issue element, whether it is a vitamin or an antioxidant, and
is difficult, and people are often confused since there are tried to isolate that element in a controlled manner, they
so many recommendations that sometimes contradict have found that the element’s benefits were smaller, or
each other and often change. This book doesn’t suggest a even rendered harmful, when taken out of the food source
single method of eating, nor does it recommend one food in which it was naturally found. Indeed, despite so much
or another that works like magic. It also doesn’t tell you research, no one has yet found a substitute for simple and
how much fat or carbohydrates you should eat daily. enjoyable good food.

The primary and founding principle of this book is simple: In this book, I combine the culinary skills I acquired
to return pleasure to cooking, and to make good food easy while studying at the Cordon Bleu with the medical and
and accessible for everyone, especially for people living nutritional considerations I learned during my medical
with diabetes. studies. The book is a culmination of years of work and
hands-on experience at the Center for Healthy Cooking
Sometimes, I feel that an unnecessary word sneaks into the that I founded. Most of my time at this center has been
expression “Healthy Cooking,” and that word is “healthy.” devoted to developing recipes and learning from people
Almost every time you cook, you will prepare food that is who live with diabetes about how to help them. Though
tastier and healthier than prepared and prepackaged frozen many of the students are diabetics, there are also students
food, or food served at fast-food outlets. who come to the Center to learn healthy cooking habits.

Nutritional research is important and definitely guides This book contains almost 100 recipes; when combined
the contents of this book. However, sometimes too with suggestions made for substitutions and alterations,
much information causes us to miss the main point: the you’ll find more than 300 ideas for using delicious high-
pleasure of cooking and in eating good food. Prepare quality ingredients that are increasingly easy to find. Even
family meals, eat reasonable amounts of food, use healthy the more complicated recipes in this book don’t require a
cooking methods, integrate tasty ingredients, sit with your lot of preparation time. I hope you enjoy preparing these
children to eat together, and simply enjoy. The recipes in recipes as much I did, and that they add pleasure, flavor,
this book will make everyone happy, not just people living and good health to your life.
with diabetes.
Rani Polak, MD, Le Cordon Bleu Chef

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Part 1

Basic Ingredients and

Techniques
Starches

Starches, such as grains, breads, and legumes, are foods that contain mainly carbohydrate. Two goals of this book are to
teach you cooking strategies to help you consume the appropriate amount of carbohydrate, and to increase your consumption
of carbohydrate-containing foods made with whole grains and legumes. Many tips to help you consume the recommended
amount of carbohydrate are found in the Lots of Vegetables chapter (pages 88–109). In the current chapter, you’ll find
recipes and cooking techniques using healthier starches to make a variety of delicious and nutritious foods.

Whole grains such as brown rice and whole-wheat pasta are considered healthier than foods made with refined grains, but
making the transition to these foods can be difficult. For example, it may seem that brown rice is less tasty than white rice,
or that whole-wheat pasta takes too long to cook.

One reason why preparing tasty foods that contain whole grains may be difficult is because these foods often require different
preparation techniques than those used for refined grains. Another reason is that whole grains have a different texture
than refined grains, and integrating them into recipes may require a different combination of ingredients. For example,
substituting whole-wheat pasta in a recipe that calls for pasta made with refined flour won’t always taste good unless other
ingredients are adjusted as well.

In this chapter, you’ll find explanations on how to cook whole grains, and recipes for diverse dishes that contain them. You’ll
also find guidelines for choosing ingredients to make simple combinations that are delicious with whole grains. Adopt these
principles when you cook, and you’ll find it easy to make delicious and nutritious gourmet foods.

Starches 13
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Another issue relating to foods that contain carbohydrate is the question of which starch is the healthiest to consume. People
often ask me if rye bread is better than whole-wheat bread or if “buckwheat is the best starch”. I encourage people to think
about variety as an important element of food choices. Every whole grain and legume has its unique advantage. One may
contain a lot of Vitamin E while another is particularly rich in protein. The important thing is to use diverse healthy ingredients
that provide balanced nutrition, increase your choices, and help you prepare interesting and attractive dishes.

In the next few pages, you’ll become familiar with a wide selection of recipes for foods that contain whole grains, legumes,
and starchy vegetable. This variety continues and expands throughout the book, providing you with an almost endless range
of possibilities. Try them all, experiment a bit, and enjoy.

WHOLE-WHEAT PASTA

Pasta is a great whole-grain to start with, since it allows me to refute one of the claims many people make against whole
grains: that cooking them is more complicated than cooking refined grains. In fact, achieving excellent results when cooking
whole-wheat pasta is actually easier than when cooking regular pasta, for a number of reasons. The proper way to cook
pasta is al dente, or until the texture of the pasta is still a bit hard. In order to reach this texture, the cooking time for pasta
made with white flour is usually quite precise. If you missed the moment when your pasta was al dente and cooked it for a
few extra minutes, the pasta will likely be soft, mushy, and not the right texture for eating.

An advantage of whole-wheat pasta is the presence of the wheat kernel, which retains its essential hardness, even when the
pasta is cooked. As a result, it is easier to achieve the al dente texture with whole-wheat pasta than with pasta made from white
flour, because even if you miss by a minute or two, its texture will still be a bit hard.

It is e a s i e r t o a c h i e v e e x c e l l e n t r e s u l t s u s i n g whole-wheat pasta
Another benefit whole-wheat pasta has over regular pasta relates to the issue of stickiness. Whole-wheat pasta is naturally
less sticky than pasta made from white flour because it has much less starch, and starch is what makes pasta sticky. In other
words, you don’t need to do anything to prevent whole-wheat pasta pieces from sticking to each other. Simply cook the pasta
in a large pot of boiling salted water, then drain it when it is ready. If you do not plan on serving the pasta immediately after
draining it, mix 1 tablespoon of olive oil into every pound of cooked pasta to keep the pasta pieces from sticking together
until it is served.

14 Delicious Diabetic Recipes

When cooking, I often measure the level of difficulty in a recipe according to the amount of attention it demands. Making
whole-wheat pasta requires less attention than making pasta made from white flour, since the cooking time is not strict.
Dishes that don’t require too much attention have an advantage over dishes that require precise measurements, especially
if you want to do other things while your food is cooking.

If people in your household are reluctant to make the transition to whole-grain pasta due to its different color or texture, try
making the transition gradual by combining pasta made with white flour and whole-wheat pasta in the same dish. It’s true
that you’ll have to prepare the pastas in two different pots, but the results will be attractive and tasty, and you’ll be making
the transition to healthier cooking a transition to gourmet cooking as well.

There are two ways of preparing pasta dishes: in the recipe on the next page, vegetables are first stir-fried, then the pasta is
added. Another way of making pasta dishes is by preparing the pasta and sauce separately, and combining them when the
dish is served (see the Whole-Wheat Spaghetti with Roasted Vegetable Bolognaise on page 196). Whole-wheat pasta is also
delicious in cold salads, and can be used for example, instead of wild rice in the Wild Rice and Beet Salad (page 26).

Starches 15
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 Whole-Wheat Pasta with Zucchini, Basil, and Cheese

With lemon juice and lemon rind, this sauce has a delicately tangy flavor that is a perfect complement for the nutty taste of
whole-wheat pasta. It is a lovely alternative to traditional tomato, olive oil, cream, or herb-based sauces. Try substituting the
zucchini with cubed kohlrabi or slices of Swiss chard or fennel. The cheese can be replaced with strips of grilled chicken
breast or cubes of tofu that are sautéed before the rest of the vegetables, then added at the end of the cooking process.

INGREDIENTS Calories 192

Serves 8 / Serving size: 1 cup Total fat 8g
Calories as fat 37%
- ½ pound whole-wheat durum Saturated fat 3g
penne pasta Cholesterol 6 mg
- 3 tablespoons extra-virgin olive oil Carbohydrates 24 g

- 4 cloves garlic, crushed Dietary fiber 4g

- 6 medium zucchini, thinly sliced Sodium 62 mg

Protein 8g
into rounds
Carbohydrate choices 2
- Pinch Atlantic sea salt
Exchanges:
- ¼ teaspoon ground black pepper
½ starch, 1 vegetable, 1½ fat
- 3 tablespoons fresh lemon juice
- 1 tablespoon grated lemon rind
- 3 tablespoons chopped fresh basil PREPARATION
- 3½ ounces low-fat, semi-soft, white
goat cheese, cut into ½-inch cubes 1. Prepare pasta according to instructions on bag, and drain. Toss with
- 1 teaspoon sumac, for garnish 1 tablespoon olive oil, and set aside.
2. In a large frying pan over medium heat, heat remaining 2 tablespoons
oil. Add garlic and sauté for 3 minutes, until brown. Add zucchini, salt, and
pepper, and sauté until brown. Add lemon juice and lemon rind, and sauté for
1 minute, while stirring.
3. Transfer pasta to frying pan, mix in basil, and cook for another minute. Add
salt and pepper to taste. Top with cheese and sprinkle with sumac before serving.

16 Delicious Diabetic Recipes

Whole-Wheat Pasta with Zucchini, Basil, and Cheese

Starches 17
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QUINOA

With its high protein content, crunchy texture, and nutty flavor, quinoa is one of today’s trendiest starches. People who think
whole-grain starches require longer cooking time will be delighted to discover that this isn’t true of quinoa. It actually requires
a relatively short cooking time and doesn’t need to be soaked in advance. To prepare quinoa, simply put it in a pot at a ratio
of 1 cup quinoa to 1¾ cups water and 1 or 2 tablespoons vegetable stock (page 63). Add a bit of salt and bring to a boil over
high heat. Cover, reduce heat to low, and cook for about 7 minutes, or until half of the water has been absorbed. Turn off the
heat and let the quinoa rest, covered, for 5 to 10 minutes, until the remaining liquid is absorbed and the quinoa is fluffy.

Frying quinoa before cooking it is unnecessary. In fact, there isn’t any whole grain that requires frying. The reason for this
is simple. People fry starches to create an artificial seal on each grain that prevents the grains from sticking. White rice, for
example, is sometimes fried before cooking to prevent the starch from causing stickiness. However, whole-grain starches
don’t require frying to seal each grain, because the grains are already sealed in their natural shell.

In the following recipe the quinoa is cooked with salt, vegetable stock, and water, then mixed with vegetables that
were prepared separately. You can also add quinoa while the vegetables are being cooked, as in the pasta dish on the
previous page, or cook the quinoa with herbs and spices, like the bulgur that is prepared on page 21. Quinoa looks
lovely mixed into cold salads, and it can be used as a substitute for brown rice in the Stuffed Peppers with Brown Rice
and Tomato Sauce (page 30).

18 Delicious Diabetic Recipes

 Quinoa with Sautéed Cherry Tomatoes and Asparagus

This recipe is a favorite among my students since it’s easy to prepare, attractive, and features an interesting and delicious
combination of textures—soft cherry tomatoes and crunchy asparagus. If you want to try some variations, substitute the
cherry tomatoes with soft vegetables such as cooked pumpkin cubes or mushroom halves. The asparagus can be replaced
with crunchy broccoli or cauliflower florets, or cubes of zucchini.

INGREDIENTS Calories 130

Serves 10 / Serving size: ¹⁄³ cup Total fat 7g
quinoa + 1 cup vegetables Calories as fat 48%
Saturated fat 1g
- 1 cup quinoa Cholesterol 0 mg
- 1¾ cups water Carbohydrates 15 g

- 2 tablespoons vegetable stock Dietary fiber 2g

(page 63), optional Sodium 63 mg

Protein 4g
- 2 pinches of Atlantic sea salt
Carbohydrate choices 1
- 20 asparagus spears, trimmed, cut
Exchanges:
into 2-inch pieces, and blanched
½ starch, 1 vegetable, 1½ fat
(page 88)
- 4 tablespoons extra-virgin olive oil
- 8 cloves crushed garlic PREPARATION
- 1¾ pounds cherry tomatoes
- 2 tablespoons chopped fresh 1. In a medium pot, bring water, 3. Add cherry tomatoes and
parsley stock, quinoa, and a pinch of salt to asparagus and sauté for 3 minutes,
- 1 tablespoon chopped fresh cilantro a boil over high heat. Reduce heat to stirring occasionally. Add parsley,
- 1 tablespoon chopped fresh basil medium, cover, and cook for about cilantro, basil, mint, chives, and
- 2 tablespoons chopped fresh mint 7 minutes, or until half the liquid is thyme, and sauté for 3 minutes, until
- 4 tablespoons chopped fresh chives absorbed. Remove from heat and set cherry tomatoes begin to soften. Add
- 1 tablespoon chopped fresh thyme aside covered for 10 minutes. salt and pepper to taste. To serve,
- Pinch ground black pepper 2. Separately, place wok over place quinoa on individual plates
medium-high heat and add oil, and top with sautéed vegetables.
swirling to coat. When oil is hot, add
garlic and sauté for 3 minutes,
until brown.

Starches 19
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BULGUR

If you are really short on time, you may want to cook bulgur. This delicate version of wheat seeds is a staple in Mediterranean
cooking. It is produced by parboiling whole wheat, breaking it, then drying it and sifting it into particles. Bulgur comes in
various sizes, and each size is used for a different purpose. I recommend using coarse bulgur in the following recipes. The
wheat husk is present, but broken, in bulgur. Water penetrates to the seed quickly, much like in white starches, so the
preparation time is very short.

Preparing bulgur is simple. Just place equal parts of bulgur and water in a pot, add stock and a pinch of salt, and bring
to a boil. Cover, reduce heat to low, and cook for 3 to 5 minutes. Bulgur can also be prepared without any cooking at all.
Simply mix equal parts bulgur and boiling water in a bowl, cover, and let sit for 5 to 10 minutes. When all the water has been
absorbed, the bulgur will be soft and ready to eat. Bulgur prepared in this manner can be served with vegetable dishes such
as ratatouille (see Mediterranean Ratatouille with Millet, page 177) or with meat dishes such as the Persian Beef Stew with
Quince and Pomegranate Seeds (page 167). If you serve bulgur alongside a dish that has been frozen, you can prepare a
wholesome meal without using a single pot. Bulgur is an excellent food for keeping at the office. Bring a frozen stew with you
in the morning, and heat it in the microwave at lunchtime. To prepare the bulgur, you just need boiling water and a covered
bowl. Within minutes, you’ll have a hot, healthy, and filling meal ready at work.

In the Mediterranean kitchen, bulgur is often used to make cold salads. See the Taboule Salad (page 22) for a delicious
salad that can be eaten at home, or prepared in advance and brought to work in an airtight container. To make a delicious
and satisfying salad, just prepare the bulgur, then add olive oil, lemon juice, fresh herbs, and vegetables.

20 Delicious Diabetic Recipes

 Bulgur with Fresh Figs and Pistachios

This recipe is aromatic and flavorful, thanks to its inclusion of nuts and fruit. People who are watching what they eat are
often wary of these ingredients, since nuts have a high fat content and fruits are rich in carbohydrate, but using these
ingredients in moderation can really enhance the flavor of a dish without increasing its calories too much. Try preparing
other whole grains, such as quinoa and brown rice with a few nuts and cubed fruits that you like, to create a starch that
is attractive and delicious.

Calories 134
Total fat 4g
Calories as fat 27%
Saturated fat 1g
Cholesterol 0 mg
Carbohydrates 24 g
Dietary fiber 5g
Sodium 103 g
Protein 4g
Carbohydrate choices 1½
Exchanges:
1½ starch, 1 vegetable, ½ fat

INGREDIENTS PREPARATION
Serves 12 / Serving size: ½ cup

- 2 tablespoons extra-virgin olive oil 1. In a medium pot, heat oil over medium-high heat. Add onion and leek, and
- 1 medium onion, finely chopped sauté for about 3 minutes, until onion is golden brown. Add bulgur, stock,
- ½ leek, sliced water, pistachios, and figs.
- 2 cups coarse bulgur 2. Cover, increase heat to high, and bring to a boil. Reduce heat to low and
- 2 tablespoons vegetable stock cook until liquids are absorbed, about 7 minutes. Add salt and pepper to taste,
(page 63), optional and serve.
- 2 cups water
- 1¾ ounces raw pistachios
- 4 medium fresh figs, cut into
½-inch chunks
- ½ teaspoon Atlantic sea salt
- ½ teaspoon ground black pepper

Starches 21
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 Taboule Salad

This bright salad is tangy, colorful, and easy to make. I start by making the bulgur and then mixing it with fresh herbs, lemon
juice, and olive oil. All these flavors blend while I chop the vegetables. For variation, try replacing the bulgur with quinoa,
millet, or brown rice. You can also vary the vegetables by using roasted cauliflower florets or cubed root vegetable. If adding
root vegetables, serve with a tablespoon of low-fat yogurt.

INGREDIENTS Calories 114

Serves 6 / Serving size: ¾ cup Total fat 7g
Calories as fat 55%
- ½ cup coarse bulgur Saturated fat 1g
- ½ cup boiling water Cholesterol 0 mg
- 3 tablespoons extra-virgin olive oil Carbohydrates 12 g

- 6 tablespoons fresh lemon juice Dietary fiber 3g

- 8 tablespoons chopped fresh Sodium 102 mg

Protein 2g
parsley
Carbohydrate choices 1
- 4 tablespoons chopped fresh mint
Exchanges:
- 8 tablespoons chopped scallions
½ starch, 1 vegetable, 1½ fat
- 4 tablespoons chopped fresh thyme
- 1 medium Lebanese cucumber, cut
into small cubes PREPARATION
- 2 romaine lettuce leaves, finely
chopped 1. In a small heat-proof bowl, mix together bulgur and boiling water. Cover and
- 1 medium tomato, cut into small let sit for 5 minutes, until water is absorbed.
cubes 2. Mix oil, lemon juice, parsley, mint, scallions, thyme, cucumber, and lettuce
- ¼ teaspoon Atlantic sea salt into bulgur, and let sit for 30 minutes. Mix tomato and stir until combined. Add
- ½ teaspoon ground black pepper salt and pepper to taste.

22 Delicious Diabetic Recipes

Taboule Salad

Starches 23
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24 Delicious Diabetic Recipes
WILD RICE

Attractive both in flavor and appearance, wild rice is ideal for mixing with another starchy food. Besides being relatively
expensive, wild rice alone usually does not make for a truly satisfying dish. The classic combination is wild rice mixed with
brown rice, but wild rice can be combined with many other starchy foods, or with hard vegetables, as demonstrated in the
following recipe. Beets are a hard vegetable traditionally eaten cooked, although they are beginning to appear more often
as a raw ingredient as well. When cooking hard vegetables such as beets, I recommend roasting them in the oven at 350°F
to 400°F. Although this can take a relatively long time, the result is much tastier than boiling, since vegetables lose some of
their flavor, as well as some of their nutrients, when cooked in water. Think about the red color of water that has been used
to cook beets. This color comes from elements in the beets that were transferred to the water during the boiling process.
When vegetables are roasted in the oven, their nutrients and flavors stay inside. This results in a beet that is much tastier
and healthier.

Comb i n e s t a r c h e s w i t h h a r d v e g e t a b l e s i n a single dish

A dish that combines hard vegetables with whole grains or legumes can be very attractive, texturally interesting, and rich in
taste, besides increasing the amount of vegetables you consume. The combination is excellent for cold salads but can also
upgrade warm dishes. The next time you prepare brown rice, try adding some coarsely grated pumpkin to the rice. Mix 5
ounces of pumpkin into every 1 pound of rice at the beginning of the cooking process, and cook as usual (see page 28).

How t o p r e p a r e w il d r i c e
To prepare wild rice, rinse it with tap water until the water runs clear. Put rinsed rice in a pot, and add stock with salted
water until rice is covered with ½ inch of liquid. Cover and bring to a boil over high heat. Reduce heat to low, and cook
for 30 minutes, or until liquid is absorbed.

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 Wild Rice and Beet Salad

Whole grains and legumes are excellent in cold salads, thanks to their naturally crunchy texture. The next time you prepare
a pasta salad, for example, try making it with whole-wheat pasta. The result will be of a much higher culinary quality. Let
the salad sit for a few minutes after all the ingredients have been mixed so that the pasta has a chance to absorb all of the
flavors. Borrow ideas for interesting salads with starch from international cuisines. Think about the legume salads in Central
America, the whole-grain salads of the Mediterranean, and the soba noodle salads from Asia.

INGREDIENTS Calories 160

Serves 10 / Serving size: ¾ cup Total fat 8g
Calories as fat 45%
- 1 cup wild rice Saturated fat 1g
- 3 tablespoons vegetable stock Cholesterol 0 mg
(page 63), optional Carbohydrates 19 g

- Water, boiling Dietary fiber 2g

- 2 medium beets, roasted (page 25) Sodium 147 mg

Protein 3g
and cut into ½-inch cubes
Carbohydrate choices 1
- 2 tablespoons chopped fresh cilantro
Exchanges:
- 4 tablespoons chopped fresh mint
1 starch, 1 vegetable, 1½ fat
- 1²⁄5 ounces raw hazelnuts, coarsely
chopped
- 2 tablespoons fresh lemon juice PREPARATION
- 4 tablespoons extra-virgin olive oil
- ½ teaspoon ground black pepper 1. Rinse wild rice in cold water until water runs clear; then transfer to a small
- ½ teaspoon Atlantic sea salt pot. Add stock and enough boiling water to cover rice with ½ inch of liquid.
- ½ cup plain low-fat yogurt, Cover pot and bring to a boil over high heat; then reduce heat to low and cook
for garnish for 30 minutes, or until liquid is absorbed. Set aside to cool.
2. In a medium bowl, combine beets, cilantro, mint, hazelnuts, lemon juice,
and oil. Mix in rice, then let sit for about 30 minutes. Add salt and pepper to
taste. Serve with yogurt.

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Wild Rice and Beet Salad

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BROWN RICE

A chapter on starches wouldn’t be complete if it didn’t discuss brown rice, the whole-grain version of one of the world’s
most widely consumed starches, rice. Many people would like to consume more brown rice but find it difficult to prepare.
From my experience, one of the challenges people face when trying to make their kitchen healthier is learning how to
incorporate brown rice.

Soak b r o w n r i c e f o r a d a y i n a d v a n c e
For best results, I recommend starting with high-quality ingredients. In the case of brown rice, I recommend using
round basmati brown rice. The best way to prepare any type of brown rice is to soak it in water at room temperature for
3 to 24 hours. This gives the rice a chance to absorb liquid slowly, increasing its softness. Ideally, brown rice should
soak for a full 24 hours before it is prepared, but if you don’t have enough time, soak it for at least 3 hours in advance.
You can also shorten the soaking period by using warm rather than room-temperature water, although this can damage
the taste and quality of the dish.

Keep c o o k i n g s p o n t a n e o u s — s t o r e s o a k e d b r own rice in the refrigerator

Brown rice can be soaked, drained, transferred to an airtight container, and refrigerated for up to five days. You can soak
a large quantity of rice at a convenient time and refrigerate it until you are ready to cook.

To prepare brown rice, put it in a pot, and add enough stock and water to cover rice with about ½ inch of liquid. Cover
pot and bring to a boil over high heat, then reduce heat to low and cook for about 30 minutes, or until liquid is absorbed.
Remove pot from heat and let sit, covered, for about 10 minutes before serving. Add salt at the end of the cooking
process, rather than the beginning; otherwise, the cooked rice will probably be harder. (The same principle applies when
cooking most legumes.)

Brown rice looks different than white rice, and has a different texture. Sometimes, this causes people to reject brown rice
before they have a chance to get used to it. A good way to overcome this is by dressing it up a bit, so that people don’t judge
it before tasting it. An excellent disguise for brown rice (or for any other whole-grain starch you want to integrate into your
kitchen) comes from the Mediterranean kitchen, where people often stuff fresh vegetables. For a delicious example of this
technique, see the recipe on page 30.

Another way of concealing brown rice is by mixing it with white rice. Start by serving ¼ cup of brown rice with every ¾ cup of
white rice, and gradually increase the quantity of brown rice. It’s true you’ll need to use two pots for cooking, but this method
will help your family adapt to the taste, texture, and appearance of brown rice. Once people are familiar with the taste of the
brown rice—or any other whole-grain starch that may be new to them—you won’t need to conceal it any more.

28 Delicious Diabetic Recipes

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 Stuffed Peppers with Brown Rice in Tomato Sauce

In the Mediterranean region, grains are used to fill a wide variety of vegetables, including peppers, zucchini, tomatoes,
onions, eggplants, kohlrabi, and fennel. Vegetables such as peppers are hollow to begin with, but you can stuff any
seasonal vegetable you like just by hollowing out the center. Chop the pieces you remove from the center and add them
to the filling.

INGREDIENTS Calories 274

Serves 8 / Serving size: 1 stuffed Sauce Total fat 8g
pepper + 2 tablespoons sauce - 8 medium tomatoes, halved and Calories as fat 26%
seeded Saturated fat 3g
Stuffed peppers - 1 tablespoon extra-virgin olive oil Cholesterol 39 mg
- 1 pound lean beef round, ground - 4 cloves chopped garlic Carbohydrates 34 g

- 2 medium zucchini, grated - 1 cup water Dietary fiber 6g

- 1 medium onion, chopped - 1 tablespoon vegetable stock Sodium 194 mg

Protein 17 g
- 1 medium tomato, seeded and grated (page 63), optional
Carbohydrate choices 2
- 2 tablespoons chopped fresh parsley - ½ teaspoon Atlantic sea salt
Exchanges: 2 lean meat, 1 starch,
- 1 cup brown rice, soaked overnight - ½ teaspoon ground black pepper
3 vegetable, ½ fat
and drained
- 1 teaspoon ground allspice
- ½ teaspoon ground cinnamon
- 1 teaspoon ground cumin PREPARATION
- ¼ teaspoon Atlantic sea salt
- ¼ teaspoon ground black pepper 1. Prepare stuffed peppers: In a medium bowl, mix together ground round,
- 8 medium red bell peppers, tops, zucchini, onion, tomato, parsley, rice, allspice, cinnamon, cumin, salt, and
stems, and seeds removed pepper. Stuff peppers with mixture until they are three-quarters full. Set aside.
2. Prepare sauce: Place tomatoes in a food processor, and process until
smooth. In a wide-based pan, heat olive oil over medium-high heat. Add
garlic and sauté for 3 minutes, until brown. Add tomatoes, water, and stock
and bring to a boil over medium-high heat. Reduce heat to low, and cook for
20 minutes, until sauce thickens.
3. Add stuffed peppers, cover, and cook over low heat for 40 minutes, until
rice is soft. Remove from heat and set aside, covered, for about 1 hour, to let
flavors blend. Reheat before serving, and season with salt and pepper.

30 Delicious Diabetic Recipes

 Stuffed Peppers with Brown Rice in Tomato Sauce

Tip You can also replace the tomato-based sauce with the following green sauce: Sauté 1 chopped garlic clove in a wide-base pan with
1 tablespoon canola oil for about 3 minutes. Chop 1¼ pounds Swiss chard, and sauté it for 5 minutes. Add 1 cup water, and cook for

5 minutes. Transfer Swiss chard and liquid to a food processor, add juice from 1 lemon, salt and pepper, and process until smooth.

Transfer the sauce back into the pan and cook as instructed on previous page.

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LEGUMES

There are many myths about alleged difficulties in preparing legumes. Some people imagine long soaking periods, others
dread complicated preparation techniques. The truth is, legumes are very friendly to use, especially when you know some
tips about preparing them.

Let’s start with lentils, which come in a variety of colors including orange, green, and black. Not only do many lentils have
relatively short cooking times, but they don’t require advance soaking. Even lentils that are relatively slow to cook require just
20 minutes (see Aromatic Mixed Rice and Lentils, page 66). Furthermore, you can always prepare a double batch of lentils
when cooking them. Cooked lentils can be stored in the refrigerator up to five days.

Split orange lentils are particularly easy to prepare. All you do is rinse them, put them in a pot with cold water and salt, and
bring to a boil. When the water boils, the lentils are ready. Rinse them in cold water to stop the cooking process, then use
them in your recipe. In the recipe on page 34, you’ll see how these lentils can contribute to a delicious salad. You can also
use split orange lentils to enrich the color and texture of brown rice or quinoa by adding 1 tablespoon of cooked lentils for
every cup of prepared rice or quinoa. Lentils are also suitable for adding to meat.

The texture of quickly cooked lentils is a bit crunchy; if you want them softer, cook them for a few seconds longer. If you cook
lentils for quite a long time, their texture becomes very soft, and they may almost seem pureed. Lentils cooked in this manner
can be made into thick, Indian-style sauce by adding spices such as curry, turmeric, cumin, and garam masala, and served
on brown rice. Another excellent use for legumes, in general, and for lentils, in particular, is adding them to soup. Legumes
are an excellent soup base, as in the Pea Soup with Fresh Mint (page 72), and can also be added to make soup thicker, as
in the Fennel, Lentil, and Lemon Soup (page 33).

Prepa r e s l o w c o o k i n g l e g u m e s i n a d v a n c e a n d store them in the freezer

Another easy way of enriching your cooking is by freezing cooked legumes. The next time you prepare slow cooking legumes
such as chickpeas or white beans, prepare a double batch, and freeze the portion you’re not using immediately in freezer-safe
storage bags. See the Sautéed Sea Bass with Seasonal Vegetables and Chickpeas (page 36) for instructions on how to cook
chickpeas, and use this technique for cooking similar legumes. Defrost the frozen chickpeas, and use them to make a healthy
snack by adding a bit of salt and pepper, sprinkling them with cumin or lemon juice, or sautéing them lightly with Indian spices.
Chickpeas can be served with sauce, such as the Red Pepper and Basil Sauce (page 83), or alongside chicken or fish. They
can also be served with other starches; for example, as a replacement for the lentils in the Aromatic Mixed Rice and Lentils
(page 66). Chickpeas are also an excellent addition to any salad. They can replace the beets in the Wild Rice and Beet Salad
(page 26), or be added to the Cucumber and Parsley Root Salad (page 158).

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 Fennel, Lentil, and Lemon Soup

Whole grains and legumes are excellent in soups. Since soups naturally require longer cooking times, you won’t be bothered by the
time required to cook the grains. Try using brown rice in a traditional tomato and rice soup recipe and you’ll achieve an excellent,
healthier result. Another use for legumes in soup is for thickening; in the following recipe, the lentils break down completely and really
thicken the soup. If you prefer your lentils whole, cook them for just 2 minutes before adding the rest of the ingredients and they
won’t break down. For variety, replace the fennel in this recipe with vegetables that complement the dish’s slightly tangy flavor.

INGREDIENTS Calories 125

Serves 8 / Serving size: 1 cup Total fat 6g
Calories as fat 43%
- 1 cup split orange lentils, rinsed Saturated fat 1g
and drained Cholesterol 0 mg
- 6 cups water Carbohydrates 17 g

- 6 tablespoons vegetable stock Dietary fiber 1g

(page 63), optional Sodium 447 mg

Protein 4g
- ½ teaspoon Atlantic sea salt,
Carbohydrate choices 1
or to taste
Exchanges: 1 starch, 1 fat
- 2 tablespoons extra-virgin olive oil
- 2 celery stalks, sliced widthwise
- 6 cloves garlic, crushed
- ¾ ounce (½ bunch) fresh cilantro,
chopped, plus more for garnish PREPARATION
- 4 medium fennel bulbs, sliced
- ½ teaspoon black ground pepper 1. In a large pot, bring lentils, water, stock, and a pinch of salt to a boil over
- 3 tablespoons fresh lemon juice high heat. Reduce heat to low, and cook uncovered for 30 minutes, until lentils
- ½ lemon, with peel, thinly sliced break down. Periodically remove foam that forms on top.
2. In the meantime, heat oil in a large frying pan over medium heat. Add celery
and garlic, and sauté for 2 minutes, until brown. Add cilantro, fennel, and cook
for 2 minutes. Add salt and pepper to taste.
3. Add fennel mixture to lentils, and cook for 20 minutes. Mix in lemon juice
and lemon slices, and cook for 3 minutes. Add salt and pepper to taste, and
distribute into individual serving bowls. Top each bowl with cilantro.

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 Orange Lentil Salad with Feta and Fresh Herbs

This salad can be prepared a full day in advance if you leave out the cubes of cheese until just before serving. Simply mix together
the rest of the ingredients and let the salad sit covered at room temperature. Despite the cooking, some lentils may sprout
while the salad is marinating, giving the salad a softer texture and more interesting appearance (see page 168 for information
on seed sprouts). For variety, try adding walnuts, tomato cubes, celery slices, sliced chicken breast, or a combination of these
ingredients. You can also replace the orange lentils with cooked green lentils, chickpeas, or white beans.

Calories 125
Total fat 5g
Calories as fat 36%
Saturated fat 1g
Cholesterol 3 mg
Carbohydrates 15 g
Dietary fiber 3g
Sodium 114 mg
Protein 6g
Carbohydrate choices 1
Exchanges: 1 starch, 1 fat

INGREDIENTS PREPARATION
Serves 8 / Serving size: ½ cup

- 7 ounces split orange lentils, rinsed 1. Place lentils in a small pot, and add water with a pinch of salt to cover. Bring
and drained to a boil over medium heat; then immediately remove from heat and drain.
- 2 pinches Atlantic sea salt Rinse lentils in cold water and drain in a colander.
- 3 tablespoons fresh lemon juice 2. Transfer lentils to a salad bowl. Add lemon juice, oil, garlic, mint, and
- 2 tablespoons extra-virgin olive oil parsley. Let sit for at least 30 minutes at room temperature for flavors to blend.
- 1 clove crushed garlic Add cheese, salt, and pepper before serving.
- 1 tablespoon chopped fresh mint
- 2 tablespoons chopped fresh parsley
- 1 ounce low-fat semi-soft white goat
cheese, such as feta
- Pinch ground black pepper

34 Delicious Diabetic Recipes

Orange Lentil Salad with Feta and Fresh Herbs

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 Sautéed Sea Bass with Seasonal Vegetables and Chickpeas

This attractive dish is simple to prepare if you use frozen chickpeas. If you want to vary the recipe, replace the chickpeas
with black or white beans, or with any other legume whose color goes well with the other ingredients. As for the fish, you can
replace the sea bass with another type of low-fat white fish such as sea bream. Replacing the tomatoes with small cubes of
raw beets is a delicious alteration that suits the dish’s tangy flavor and maintains its colorful appearance.

INGREDIENTS Calories 282

Serves 4 / Serving size: Total fat 10 g
1 fillet + ½ cup vegetables Calories as fat 32%
Saturated fat 2g
Chickpeas Cholesterol 45 mg
- 2 pounds dry chickpeas, soaked Carbohydrates 15 g

overnight and drained (½ cup Dietary fiber 4g

for use in this recipe, the rest Sodium 682 mg

Protein 25 g
for freezing)
Carbohydrate choices 1
- 5 quarts water
Exchanges:
- 1 tablespoon baking soda
3 lean meat, ½ starch, 2 vegetable
- ½ teaspoon Atlantic sea salt
- ½ teaspoon ground black pepper

Fish PREPARATION
- 2 tablespoons extra-virgin olive oil
- 4 cloves garlic, finely chopped 1. Prepare chickpeas: In a large Reserve ½ cup chickpeas for
- 1½ pounds (1 bunch) Swiss chard, pot, combine chickpeas, water, this recipe, and transfer the rest
stalks removed and thinly sliced and baking soda, and bring to a to freezer-safe storage bags or
- Pinch Atlantic sea salt boil over high heat. Reduce heat containers. Freeze for up to 4
- Pinch ground black pepper to medium and cook, uncovered, months.
- 2 cups dry white wine for about 2 hours, until chickpeas 2. Prepare fish: Place wok over
- Four 4-ounce sea bass fillets are soft. Periodically remove medium-high heat and add oil,
- 4 tablespoons fresh lemon juice foam that forms on top. Drain swirling to coat.When oil is hot,
- 2 medium tomatoes, cut into chickpeas, season with salt and add garlic and sauté gently for 3
¼-inch cubes pepper, and set aside to cool. minutes, until brown. Add Swiss

36 Delicious Diabetic Recipes

 Sautéed Sea Bass with Seasonal Vegetables and Chickpeas

chard and sauté until chard wilts 3. Add wine to pan and bring to a chickpeas, lemon juice, tomatoes,
about 3 minutes. Add salt and boil over medium-high heat. Add and chard, and cook for 3 minutes.
pepper to taste. Remove chard fish and cook for 5 minutes on Add salt and pepper to taste.
from pan and transfer to a plate. low heat, until fish is opaque. Add

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Cooking with Fats

I have been trying to solve a mystery about fats and taste for years. How is it that, on the one hand, people think fats make
food taste good and, on the other hand, when food critics rate restaurants, a common criticism is that the food is too fatty. How
come people often pale at the suggestion of making low-fat sauces, but the teacher at the French cooking school I attended
was immediately able to detect a drop too much of oil in a sauce I prepared.

The only solution I can imagine for this conundrum is the following: cooking with fat gives relatively good results, with relatively
little effort. After all, how many people will complain about the taste of deep-fried fish sticks or a luscious cream sauce? It’s hard
to ruin such recipes, and fairly easy to get them right. Using low-fat techniques requires practice and precision, but the results
can be excellent. In this chapter, you’ll discover ingredients, techniques, and tips that can help you make lower fat dishes that
are higher in quality and taste.

When it comes to fats, one of the goals in healthy cooking is to reduce the amount of fat that is consumed. To reduce the
amount of fat in the foods you cook, it’s important to understand two ways in which fats are present. Some fats are used in the
cooking process, as when frying in oil or thickening sauces with cream. Other fats are an integral part of food, such as high-fat
cheeses and meats.

An excellent way of reducing the amount of fat in a dish that contains high-fat ingredients is by choosing high-quality low-fat
alternatives, and by using the right techniques for cooking with them. In fact, the secret to success when cooking low-fat
foods really lies in the techniques you use to prepare them, since these often differ from the techniques used to cook high-fat
ingredients. You’ll find tips on these cooking techniques throughout this chapter.

The common advice, beyond reducing fat consumption, is to make a transition to healthier fats. For example, although a serving
of olive oil and margarine may have similar amounts of fat and calories, olive oil is considered much healthier than margarine,
since it is rich in monounsaturated fats while margarine may contain trans fats. In this chapter, you’ll find tips on using products
that contain healthier fats for healthier cooking. For more tips and recipes, see the Baked Goods chapter (pages 129–145).

38 Delicious Diabetic Recipes

When it comes to choosing healthy fats, as with starches, the goal isn’t to find the healthiest fat and use only that, but to
choose from a variety of healthy fats, and use the best one for each purpose. For example, olive oil and walnut oil are both
considered healthy fats, but they are suitable for different foods, since they have different tastes. A combination of healthy
fats is what makes food interesting and flavorful, and contributes to balanced nutrition.

IN THE OVEN

Baking and roasting foods in the oven is an excellent substitute for frying. In fact, items that are usually fried can be prepared
in the oven and turn out crispy and tasty. Besides saving the calories added in frying, baking has culinary benefits as well.
For example, it is faster to prepare large quantities of food when baking rather than frying, and the process requires much
less attention.

When preparing food in the oven, there are a few challenges to overcome. For example, food baked in the oven, even if just
a bit too long, can dry out. One solution to this problem is to ensure precise baking times. Use a timer if you have one, and
check the food as the end of the baking time nears to make sure it is still moist.

Roas t w i t h a p r o t e c t i v e l a y e r
Some ingredients have a natural layer that protects them from drying out in the oven. For example, potatoes, sweet potatoes,
and beets all have peels that can protect them naturally while they are in the oven. To oven-cook these vegetables, place
them whole on a baking sheet and roast at 350°F to 400°F until soft. When the vegetables are cool to the touch, remove the
peels and prepare as desired. When making roasted peppers, transfer the peppers to a bowl immediately after roasting, and
cover the bowl with plastic wrap. Let the peppers sit for about 15 minutes, or until they are cool enough to touch, then peel
the peppers and discard skins, seeds, and stems.

To protect foods that don’t have a natural protective layer, such as chicken breasts, simply brush a bit of oil on them before
roasting. Make sure the oil is spread evenly and thinly, since you don’t need it for the flavor, but simply to protect the food.
Another way of preserving moisture in foods that don’t have a natural peel is by wrapping them with aluminum foil. To avoid
direct contact between the foil and the food you are cooking, add a parchment paper lining to the aluminum foil wrapper as
described on the next page.

Creat e m o i s t u r e i n t h e o v e n
Prevent food from drying out in the oven by placing a bowl of water in the oven while you roast. This method replicates the
water systems used in industrial ovens and in combi-steam ovens.

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 Chicken Medallions Stuffed with Pumpkin and Spinach with
Tomato and Basil Sauce
The tomato sauce in this recipe is easy to prepare, since the tomatoes aren’t peeled in advance. Pouring the sauce through
a strainer after it is cooked removes chunks and creates a smooth texture. Want to improvise? Try using different spreads
on the chicken breasts; just make sure the colors harmonize. For example, try spreading Dried Tomato and Thyme Spread
(page 109), Pistachio Pesto Sauce (page 56), or roasted zucchini. If you decide to use a tomato-based spread, remember
to use a sauce with a contrasting color, such as Thick Mushroom Sauce (page 52).

Calories 122
Total fat 4g
Calories as fat 30%
Saturated fat 1g
Cholesterol 43 mg
Carbohydrates 4g
Dietary fiber 1g
Sodium 241 mg
Protein 17 g
Carbohydrate choices None
Exchanges: 2 lean meat, 1 vegetable

INGREDIENTS
Serves 12 / Serving size: 3 chicken medallions + 2 tablespoons sauce

Chicken medallions Sauce

- 3½ ounces fresh pumpkin, peeled, - 8 medium tomatoes, halved and - ½ teaspoon Atlantic sea salt
seeded, and cut into ½-inch cubes seeded - ½ teaspoon ground black pepper
- ½ teaspoon ground black pepper, - 1 tablespoon extra-virgin olive oil
or to taste - 2 cloves garlic, peeled and sliced
- ½ teaspoon Atlantic sea salt, - ¼ cup water
or to taste - 1 tablespoon vegetable stock
- 1 tablespoon extra-virgin olive oil (page 63), optional
- 7 ounces fresh spinach - ½ cup fresh basil leaves, sliced
- Six 4-ounce chicken breasts into strips

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PREPARATION

1. Prepare chicken medallions: and bake for 15 minutes, or until

Preheat the oven to 350°F. Place chicken is cooked through.
pumpkin cubes in a shallow baking 5. In the meantime, prepare
dish, and season with salt and sauce: Place tomatoes in a food
pepper. Add oil and mix to coat. processor and process until
Roast for 45 minutes, or until soft. smooth. In a small saucepan, heat
Mash with a fork until smooth. oil over medium heat. Add garlic
2. In a medium frying pan, heat and sauté for 3 minutes, until
water over low heat. Add spinach brown. Add tomatoes, water, and
and steam for 10 minutes, until stock, and bring to a boil, then
soft. Transfer to a cutting board, reduce heat to low and simmer
and finely chop. for 30 minutes, until thick. Pour
3. Pound chicken breasts with a sauce through a fine-mesh strainer
kitchen hammer until ½-inch thick, into a heatproof bowl; then return
and season with salt and pepper. to saucepan. Add basil and heat
4. Lay a piece of aluminum foil for 30 seconds, then add salt and
on your work surface, and place pepper to taste.
a sheet of parchment paper on 6. To serve, remove foil wrapping
top. Place 1 chicken breast on the from chicken, and slice each
parchment paper, and spread chicken breast into 6 medallions.
¹⁄³ of mashed pumpkin on top. Serve with tomato sauce on top.
Roll chicken breast into a cylinder,
then wrap with foil and parchment
paper, so that chicken resembles
a large candy. Repeat process to
spread 2 more chicken breasts
with mashed pumpkin, then
repeat with remaining 3 chicken
breasts and chopped spinach,
spreading ¹⁄³ of chopped spinach
on each breast. Place wrapped
chicken breasts on a baking sheet

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STEAMING

Steaming is a cooking technique that is particularly popular in Southeast Asian cuisine. A variety of steamers can be found
these days, but I recommend using bamboo steamers that are placed on top of pots. These steamers add excellent aroma to
food, but since the scent of the food can remain on the steamer even after it has been cleaned, I recommend having several:
one for vegetables, one for poultry, and one for fish.

How t o s t e a m
Place the food you want to steam in the steamer basket, and place basket on a pot that contains a small quantity of liquid
(see photo page 105). This liquid may be water, soup, wine, or even jasmine tea. Heat the pot over medium heat. The steam
emanating from the heated liquid will warm or cook the food in the steamer. Replenish the liquid in the pot as required.

There are many nutritional benefits to steaming, including the fact that no nutrients are lost to water. There are many culinary
benefits as well. One benefit is that the food stays moist as it is heated. Another is that the food does not come in direct
contact with the steaming liquid and become diluted. With steaming, you can enjoy food that is juicy, flavorful, and doesn’t
contain a drop of oil.

What c a n b e s t e a m e d ?
One of my favorite types of steamed food is dim sum, the famed Asian dishes made with various types of dough that are
filled with an even wider variety of fillings. Rice paper wrappers, also known as spring roll wrappers, are excellent for using
as dough in dim sum. These wrappers are quick and simple to use, and make cooking at home very easy. Rice paper
wrappers are sold in Asian food markets and many supermarkets. They become soft after being dipped in warm water for
a few seconds.

Although rice paper wrappers are made from white rice, a single 8½-inch wrapper is equal to just ½ of a carbohydrate
serving. This means you can have a relatively large quantity of dim sum, filled with lots of fresh vegetables (see recipe on
facing page), and still consume your appropriate amount of carbohydrate choices.

In addition to dim sum, steamers can be used to prepare entire meals. For example, place a selection of vegetables and fish
in a steamer basket, place the basket on a pot with liquid, and cook over medium heat for about 10 minutes, or until the food
is cooked through. Serve this with a whole-grain and you have a complete meal. If all the food you want to prepare doesn’t
fit into one steamer basket, invest in a larger steamer, or stack two or three steamer baskets on top of each other. The recipe
on page 46 demonstrates how to steam tilapia and mushrooms, but you can steam any type of fish you like. When it comes
to choosing the vegetables, any vegetable that is usually blanched or roasted can be steamed.

42 Delicious Diabetic Recipes

 Broccoli, Tofu, and Leek Dim Sum with Asian Salsa

Dim sum fillings and sauces are great for expressing creativity. Just keep one guideline in mind: If the filling has a delicate
flavor, serve it with a strongly flavored sauce, and vice versa. Note that the sauce in this recipe contains a ratio of
1 tablespoon oil to ¼ cup vinegar. Try using a similar ratio of oil to vinegar when making other dressings, and you’ll reduce
the amount of fat. Replace part of the vinegar with water if the dressing is too sour.

INGREDIENTS Calories 119

Serves 8 / Serving size: 1 whole dim sum + 2 tablespoons salsa Total fat 6g
Calories as fat 45%
Salsa Saturated fat 1g
- ¼ cup low-sodium soy sauce - 1½ ounces raw cashews Cholesterol 0 mg
- ¼ cup rice vinegar - Eight 8½-inch rice paper wrappers Carbohydrates 14 g

- 1 tablespoon mirin - Wilted lettuce or cabbage leaves, Dietary fiber 2g

- 1 tablespoon unrefined sesame oil for lining steamer Sodium 456 mg

Protein 4g
- 1 tablespoon chopped fresh cilantro
Carbohydrate choices 1
- 4 small radishes, grated
Exchanges:
- 2 medium Lebanese cucumbers,
½ starch, 1 vegetable, 1 fat
seeded and cut into ¼-inch cubes
- ¼ cup chopped scallions
- 2 cloves garlic, crushed
- 1 teaspoon chopped seeded hot red
chili pepper PREPARATION

1. Prepare salsa: In a medium and sauté for 5 minutes, until

bowl, mix together soy sauce, soft. Add broccoli and stir fry for 2
Dim Sum vinegar, mirin, and oil until blended. minutes. Mix in tofu and cashews,
- 1 tablespoon unrefined canola oil Add cilantro, radishes, cucumbers, and stir fry for ½ minute, then add
- 2 leeks, cut into thin slices scallions, garlic, and hot pepper, salt and pepper to taste.
- 10 ounces broccoli florets, stirring until evenly combined. 3. Partially fill a large heatproof
blanched (page 88) Set aside. bowl with warm water by mixing
- ½ teaspoon Atlantic sea salt 2. Prepare dim sum: Place wok together boiling water and tap water.
- ½ teaspoon ground black pepper over high heat and add oil, swirling
- 1¾ ounces firm tofu, grated to coat. When oil is hot, add leeks (continued on page 44)

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(continued from page 43)

Soak 1 wrapper for 10 to 20

seconds, until it softens. Remove
wrapper, gently shake off excess
water, and lay on work surface.
Place another wrapper to soak.
4. Arrange ¹⁄8 of leek mixture in a
horizontal mound below center of
wrapper. Leave left and right sides
of wrapper bare. Fold sides over
filling and roll up wrapper, using
your fingers to press filling firmly
inside, to form a tight cylinder
(see photos). Repeat process
with remaining wrappers and leek
mixture.
5. Line steamer basket with
lettuce leaves, and arrange dim
sum on top. Make sure dim sum
don’t touch each other. Heat a bit
of water in a pot the size of the
steamer basket, and place steamer
basket on pot. Cover steamer
basket and heat just until dim sum
are warm, about 1 minute. Serve
whole, or cut in half on a diagonal,
with salsa on the side.

44 Delicious Diabetic Recipes

Broccoli, Tofu, and Leek Dim Sum with Asian Salsa

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 Steamed Tilapia and Mushrooms

I recommend using low-sodium soy sauce rather than ordinary soy sauce, for the taste. Not only does low-sodium soy sauce
have less sodium, but it actually has more soy flavor due to the technique used to extract the liquid from the soy bean. Serve
this attractive dish with brown rice or noodles for an easy and impressive dinner. Replace the tilapia with another type of
white fish if you like, such as sea bream, sea bass, or corvina.

INGREDIENTS PREPARATION Calories 213

Serves 2 / Serving size: 1 fillet + Total fat 2g
½ cup sauce 1. Prepare fish: In a small bowl, Calories as fat 8%
soak shiitake mushrooms in water Saturated fat 1g
Fish for 7 minutes, until soft. Remove Cholesterol 57 mg
- 6 shiitake mushrooms mushrooms, and slice. Discard Carbohydrates 17 g

- 1½ cups lukewarm water soaking liquid. Dietary fiber 3g

- 6 button mushrooms, sliced 2. In a medium bowl, mix Sodium 471 mg

Protein 28 g
- 2 medium Portobello mushrooms, together shiitake mushrooms,
Carbohydrate choices 1
sliced button mushrooms, and
Exchanges: 3 lean meat, 3 vegetable
- Two 4-ounce tilapia fillets, with or Portobello mushrooms. Transfer
without skin to a steamer basket.
- Pinch Atlantic sea salt 3. Score skinless side of fillets
- Pinch ground black pepper with 3 or 4 diagonally cuts, and
- Water, for steaming season with salt and pepper. Pour remaining sauce over fish,
Arrange fillets on mushrooms, and steam for another 5 minutes,
Sauce skin-side down. until fish is soft. Transfer to
- 3 tablespoons low-sodium soy 4. Prepare sauce: In a small bowl, serving dish, garnish with cilantro,
sauce mix together soy sauce and wine. and serve.
- 5 tablespoons dry white wine Mix in scallions, ginger, and chili
- 3 tablespoons chopped scallions pepper until combined.
- 1 tablespoon peeled and grated 5. Boil 2 inches of water in a pot,
fresh ginger the size of the steamer basket,
- 1 teaspoon seeded and chopped and place steamer basket on pot.
red hot chili pepper Pour half of the sauce over fish
- 1 tablespoon chopped fresh and mushrooms. Cover steamer
cilantro, for garnish basket and steam for 5 minutes.

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GRILLING

Another way to make high-quality food is to grill ingredients on a lined grill pan. Grilling with this type of pan results in an
attractive, crispy texture. The raised lines on the pan separate the food from the base and allow you to grill without adding
any oil. Food cooked on a lined grill pan should not stick to the pan; if it does, it likely means the raised lines are worn and
it’s time to get a new pan.

What c a n b e g r i l l e d o n a l i n e d g r i l l p a n ?
This type of pan is excellent for grilling thin types of protein-rich ingredients that require a relatively short cooking time,
such as fish fillets or marinated tofu slices. If you want to cook something a bit thicker such as chicken breasts, pound
the chicken to a thickness of about 1 inch before grilling. The chicken can then be grilled without any oil, over medium
heat, in about 5 minutes. Try this as an alternative to the shrimp in the Vietnamese Shrimp Dim Sum in Ginger and Lemon
Sauce (page 210).

Lined grill pans have many other uses as well. You can use them to sear meat, or to grill thinly sliced vegetables that don’t
contain a lot of liquid. For example, try using one when you make the Grilled Zucchini in Mint Vinaigrette (page 230) or
the Grilled Eggplant with Tomato Stew (page 65). You can also make desserts with a lined grill pan. For example, core an
apple and then slice it into very thin rounds. Marinate the slices in ½ cup red wine and a handful of mint leaves for about
30 minutes. Grill the apple slices on a lined grill pan over medium heat for about 10 seconds on each side, then serve with
reduced balsamic vinegar (see page 119) or pomegranate and red wine sauce (page 143).

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 Grilled Marinated Bass Fingers Wrapped in Swiss Chard

Large and attractive, Swiss chard leaves become pliable after a short period of soaking in boiling water, making them
excellent for wrapping food. In this recipe, make sure to roll each strip of fish no more than twice in the Swiss chard, and
allow a bit of fish to poke out on either side of the Swiss chard wrapper. For a Mediterranean twist, roll the fish in finely
chopped herbs rather than soaking it in marinade and replace the sauce with Red Tahini Spread (page 108) or Fresh Herb
and Yogurt Sauce (page 82).

Calories 69
Total fat 2g
Calories as fat 26%
Saturated fat 1g
Cholesterol 23 mg
Carbohydrates 2g
Dietary fiber 1g
Sodium 171 mg
Protein 11 g
Carbohydrate choices None
Exchanges: 1 lean meat

INGREDIENTS PREPARATION
Serves 8 / Serving size: 3 fish fingers + 2 tablespoons sauce

Marinade Fish 1. Prepare marinade: In a non-

- 8 tablespoons rice vinegar - Four 4-ounce sea bass fillets reactive bowl, mix vinegar, soy
- 2 tablespoons low-sodium soy - 8 Swiss chard leaves, stems sauce, mirin, and oil until combined.
sauce removed and cut in half, lengthwise Mix in ginger and hot chili pepper.
- 1 tablespoon mirin - 4 cups boiling water 2. Prepare fish: Slice fillets into
- 1 teaspoon unrefined sesame oil - Pinch Atlantic sea salt 2-inch strips. Transfer strips to bowl
- 2 teaspoons peeled and grated - Pinch ground black pepper with marinade and marinate in
fresh ginger refrigerator for 30 minutes.
- 1 small red chili pepper, seeded 3. Pour boiling water into a
and chopped heatproof bowl and soak a Swiss
chard leaf for about 20 seconds,

48 Delicious Diabetic Recipes

 Grilled Marinated Bass Fingers Wrapped in Swiss Chard

until softened. Remove leaf from cylinder around fish. Allow leaf to 5. Heat a lined grill pan over
bowl, shake off water, and lay on wrap fish no more than two times, medium heat. Grill several fish
your work surface. Place another then cut leaf with a sharp knife, and fingers at a time, roasting each
leaf to soak as you roll this one. set aside rolled fish finger. Repeat for about 30 seconds per side,
4. Place a strip of fish on the bottom process with remaining chard leaves until opaque.
edge of the leaf, and roll leaf into a and fish strips.

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WHEN TO SAUTÉ

Sometimes, it’s actually good to sauté foods lightly. Onions, for example, are best sautéed before being added to cooked
dishes, because their aromatic elements are better released under high temperatures. The flavor of an onion that hasn’t been
sautéed simply isn’t satisfying and could ultimately lead to the addition of more fat and salt afterwards, to compensate.

When sautéing onions, garlic, and other vegetables, oil is used in order to reach a high temperature, more than for flavor, so
there is no need to use a lot of oil. For example, in the recipe on the facing page, a relatively small amount of oil is used to
sauté a relatively large quantity of vegetables. Try to use just 1 to 3 tablespoons of oil whenever you sauté. If it helps, use a
measuring spoon for precision. When you do sauté, heat oil until warm, make an effort not to heat the oil too much. Oil that
smokes is burned, and it has reduced taste and nutritional quality.

An important criterion when selecting fat for sautéing is the temperature at which the fat burns or smokes. Burned oil is
unpalatable and unhealthy, so if you need to reach a high temperature, select a fat that won’t burn at that temperature. Olive
oil and canola oil are two healthy oils commonly used in cooking. When frying foods at high temperatures for long periods of
time, canola oil is more durable than olive oil. This means it’s a better choice when searing meat, for example. If you are just
lightly sautéing, both olive oil and canola oil are suitable, so select the oil you prefer according to taste. If you are sautéing
onions for pasta sauce, olive oil may be just right; if you are making an Asian-style stir-fry, canola oil may be better.

THICKENING

Fat is often added at the end of the cooking process; for example, by adding cream to complete soups and other dishes.
Many people like the texture of soup that has cream, but this texture can also be achieved with other ingredients, such as
nuts that have been processed in a food processor (page 57). Soup can also be thickened by adding lentils at the beginning
of the cooking process, as in the Fennel, Lentil, and Lemon Soup (page 33). Try adding a handful of split orange lentils the
next time you prepare soup; it will thicken the texture, and make the soup more satisfying.

Soups can also be thickened without adding fat by using pureed vegetables (see facing page). To do this, just puree cooked
vegetables with some of the cooking liquid. This technique can be used to make soups, sauces, or spreads; simply adjust
the thickness by varying the amount of liquid you add.

50 Delicious Diabetic Recipes

 Pumpkin and Sweet Potato Soup with a Touch of Orange

Thick soups are a traditional autumn favorite. This pureed soup is a bit tangy, thanks to the addition of fresh orange juice.
You can also add freshly grated ginger just before serving. If you still long for the taste and texture of cream, try adding a bit
of coconut milk just before serving. Although coconut milk does contain saturated fat, it has less fat and a much stronger
flavor than cream, so less of it can be used for satisfying results.

INGREDIENTS Calories 77
Serves 12 / Serving size: 1 cup Total fat 2g
Calories as fat 23%
- 2 tablespoons extra-virgin olive oil Saturated fat 1g
- 2 medium onions, diced Cholesterol 0 mg
- 10½ ounces fresh pumpkin, Carbohydrates 14 g

peeled, seeded, and cut into Dietary fiber 2g

chunks Sodium 116 mg

Protein 1g
- 4 medium sweet potatoes, peeled
Carbohydrate choices 1
and cut into chunks
Exchanges:
- 2 medium carrots, peeled and
½ starch, 1 vegetable, ½ fat
sliced into rounds
- 6 cups water
- 6 tablespoons vegetable stock PREPARATION
(page 63), optional
- ¼ cup fresh orange juice 1. In a pot, heat oil over medium- 2. Transfer soup to a food processor
- ½ teaspoon Atlantic sea salt high heat and sauté onion for and process gradually until smooth.
- ½ teaspoon ground black pepper 3 minutes, until golden brown. Return soup to pot and heat gently
- 4 tablespoons chopped fresh Add pumpkin, sweet potatoes, and over low heat. Add water if necessary
parsley, for garnish carrots, and sauté for 5 minutes, to reach desired consistency.
- 2 tablespoons grated orange rind, until lightly brown. Add water and 3. Add orange juice and cook for a
for garnish stock and bring to a boil. Reduce few more seconds, then add salt and
heat to medium-low and cook, pepper to taste. Garnish with parsley
uncovered, for 40 minutes, until and orange rind before serving.
vegetables are soft.

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USING LOW-FAT INGREDIENTS: PREPARING LEAN ROASTS

A significant quantity of the fat people consume doesn’t come from fats that are added during the cooking process, but from
the ingredients themselves. Many meat and dairy products are high in fat, some of which is saturated fat and cholesterol.
However, if you select your ingredients carefully, high-fat products can be replaced with high-quality, low-fat products that
won’t diminish (and can even increase) the flavor of your food. For example, it is possible to reduce your consumption of fat
and still eat beef by choosing lean cuts of meat that may even contain less fat than some poultry and fish. Furthermore, the
taste of lean meat is often better than the taste of fatty meat. For example, beef tenderloin and beef sirloin are both high-
quality lean meats that are prized in many kitchens.

Lean meats can be used to make delicious, gourmet foods—you just have to know how. Preparing lean meats using the
same techniques you use for fatty meats can produce dishes that are dry and unpalatable. However, if you use the right
techniques, the results are excellent. Lean meats are ideal for using in slow-cooked stews, for grinding and mixing with other
ingredients, and for roasting. For examples of the first two methods, see the Persian Beef Stew with Quince and Pomegranate
Seeds (page 167) and the Beef and Eggplant Hamburgers with Homemade Ketchup (page 194). In the following pages,
you’ll find tips on how to roast lean meats to perfection.

Start w i t h a g o o d c u t o f m e a t
For best results, choose fresh rather than frozen or pre-frozen and thawed meat. When choosing sirloin, opt for a cut that has
been aged. The aging process makes meat tender, something that is critical when preparing leaner cuts of meats. Only fresh
sirloin can be aged, so make sure the meat you buy has been properly aged. Once you find a store where the lean meat is
aged properly, make an effort to shop there, since good cuts of meat are a valuable commodity.

Sear t h e m e a t p r op e r l y
The first stage in preparing meat is to sear it. This prevents the meat from drying out while it is being roasted and keeps
the flavor inside. To sear meat in a pan, heat 2 tablespoons of canola oil over high heat and sear for about 2 minutes
on each side, or until brown all over (see Turkey Pastrami in Pistachio Pesto Sauce, page 56). An even better option is
to sear meat in the oven. To do this, preheat the broiler, and sear the meat for about 5 minutes on each side. Once the
meat is seared, adjust the oven to bake, reduce heat as instructed, and continue roasting (see Roast Sirloin with Thick
Mushroom Sauce, page 54).

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Roas t m e a t w i t h p r e c i s i o n
To ensure that meat doesn’t dry out during roasting, be precise about the temperature it reaches. Though some people use
cooking timetables when roasting meat, these are based on factors such as oven heat, weight of meat, and level of readiness.
However, since no two ovens are the same, and no two pieces of meat are the same shape, these timetables are not always
precise enough for roasting lean meat to perfection. Lean meats are more susceptible to drying out if they are overcooked
because they don’t have extra fat to give them extra juiciness. The best way to cook them, therefore, isn’t according to tables,
but with the help of an instant-read meat thermometer that indicates the exact temperature.

To use a meat thermometer, just insert the pointed end into the middle of the meat. When roasting beef, and when the roast
will sit for 15 minutes after it is removed from the oven before cutting and serving (see explanation next paragraph), the meat
should reach a temperature of 142°F for rare, 158°F for medium, and 165°F for well-done. Turkey is always cooked until it
is well-done and reaches a temperature of 165°F.

Finis h w i t h t h e c o r r e c t c u t t i n g t e c h n i q u e
When the meat reaches the desired temperature, take it out of the oven, cover it with aluminum foil, and let it rest for 15
minutes. During this time, the interior temperature of the meat will rise between 5°F and 10°F and complete the cooking
process. Furthermore, during the cooking process, the liquids in the meat concentrate under high pressure in the center. If
you slice the meat immediately after removing it from the oven, the liquids will still be concentrated in the center and will run
out onto the cutting board. This means many of the meat slices will be dry. Letting the meat rest for a few minutes allows the
juices to redistribute, improving the meat’s texture and ensuring that every slice is flavorful and juicy.

Cut l e f t o v e r r o a s t i n t o s l i c e s a n d f r e e z e i t
The roast you cooked in your oven is sure to be tastier than any cold cuts that are sold in supermarkets. It also has less fat,
salt, and other additives than processed roast beef or pastrami. If you plan on keeping the leftovers for more than a couple
of days, store them in the freezer. I recommend preparing two roasts at the same time. Serve one that day, and cut the
other into thin slices, for freezing. Place pieces of parchment paper between each slice before freezing, so that the frozen
slices can be separated with ease. The night before you want to take a roast beef sandwich to work, simply transfer a couple
of slices to the refrigerator. In the morning, the meat will have defrosted, and it will be perfect for making a delicious and
nutritious meat sandwich.

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 Roast Sirloin with Thick Mushroom Sauce
The mushroom sauce in this recipe is enriched with Porcini mushrooms, a tasty type often sold in a dried form. Shiitake
mushrooms are also excellent for adding flavor to mushroom sauce, as in the Steamed Tilapia with Mushrooms (page 46).
Generally speaking, try to include a few mushrooms with particularly dominant flavors when making any mushroom sauce.
This upgrades the taste of the sauce, making it richer and more flavorful, without using mushroom soup powder, more salt,
or artificial flavors.

Calories 231
Total fat 11 g
INGREDIENTS Calories as fat 43%
Serves 12 / Serving size: 2 slices Saturated fat 3g
roast + 2 tablespoons sauce Cholesterol 66 mg
Carbohydrates 3g

Roast Dietary fiber 0g

- One 3-pound aged lean sirloin roast Sodium 166 mg

Protein 27 g
- ½ teaspoon Atlantic sea salt
Carbohydrate choices None
- ½ teaspoon ground black pepper
Exchanges: 4 lean meat

Sauce
- ²⁄³ cups lukewarm water
- 1 tablespoon vegetable stock PREPARATION
(page 63), optional
- ¾ ounce dried Porcini mushrooms 1. Prepare roast: Preheat broiler temperature, then close door and
- 1 cup mixed sliced mushrooms and truss roast with kitchen twine. continue roasting until an instant-read
(button, Portobello, oyster) Season roast with salt and pepper, thermometer inserted in center of
- 2 tablespoons extra-virgin olive oil and place on an oven-safe wire roast registers 140°F for rare or 165°F
- 1 medium onion, chopped rack. Place a baking dish directly for medium. This will take about 60
- 2 cloves garlic, crushed underneath roast, for gathering fat, minutes for rare (15 minutes for every
- ½ cup dry red wine then roast for 5 minutes on each 1 pound, + 15 minutes) and about
- 1 tablespoon unsweetened side, until seared all over. 72 minutes for medium (18 minutes
date honey 2. Adjust oven to bake, and reduce for every 1 pound, + 18 minutes).
- ¼ cup chopped fresh parsley temperature to 325°F. Leave Remove meat from oven, lay a piece
- Pinch Atlantic sea salt oven door open to allow heat to of aluminum foil over top, and let rest
- Pinch ground black pepper escape until oven reaches desired for 15 minutes before slicing.

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 Roast Sirloin with Thick Mushroom Sauce

3. In the meantime, prepare mushrooms in a medium bowl. parsley, and reserved liquid. Bring to
sauce: Transfer water and stock 4. In a small saucepan, heat oil a boil, then reduce heat to low and
to a heatproof bowl. Add Porcini over medium-high heat. Add onion simmer until most of liquid evaporates
mushrooms and soak for about and garlic and sauté for 5 minutes, and sauce thickens. Add salt and
10 minutes, until soft. Squeeze liquid until onion is golden brown. Add pepper to taste. To serve, slice roast
from mushrooms, and reserve liquid. mushrooms and sauté for 5 minutes, into ¼-inch thick slices, and serve
Combine mushrooms with mixed until brown. Add wine, date honey, with sauce.

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 Turkey Pastrami in Pistachio Pesto Sauce

The delicate flavor of the turkey in this recipe is complemented by the aromatic sauce. If you plan to serve the turkey without
sauce (sliced in sandwiches, for example), marinate it before roasting using one of the marinades in this book. You can also
season the turkey with spices before searing it. To do this, mix together 6 tablespoons of olive oil with 1 tablespoon each of
ground clove, ground cinnamon, ground black pepper, ground ginger, ground cardamom, and ground coriander. Rub the
mixture on the turkey before searing.

Calories 255
Total fat 7g
Calories as fat 25%
INGREDIENTS TIP The pesto in this recipe uses Saturated fat 1g
Serves 16 / Serving size: 2 slices pistachios rather than parmesan, primarily Cholesterol 84 mg
roast + 2 tablespoons sauce for the taste. For variety, substitute Carbohydrates 1g

the pistachios for walnuts, almonds, Dietary fiber 0g

Turkey hazelnuts, or another favorite nut. To

Sodium 145 mg
Protein 34 g
- One 4-pound fresh lean turkey maximize the taste and texture of the
Carbohydrate choices None
breast pesto, don’t process the nuts too much.
Exchanges: 5 lean meat
- ½ teaspoon Atlantic sea salt
- ½ teaspoon ground black pepper
- 2 tablespoons unrefined canola oil
PREPARATION
Sauce
- 3 ounces (2 bunches) fresh basil, 1. Prepare turkey: Preheat oven to 275°F. Truss turkey breast with kitchen
leaves picked, rinsed, and patted dry twine, and season with salt and pepper. Heat oil in a large frying pan over high
- 1½ ounces (1 bunch) fresh parsley, heat and sear turkey on all sides for about 2 minutes, until seared all over.
leaves picked, rinsed, and patted dry 2. Transfer turkey to a flat oven-safe wire rack. Place a baking dish directly
- 2 cloves garlic, coarsely chopped underneath roast, for gathering fat, and roast until an instant-read thermometer
- 4 tablespoons extra-virgin olive oil inserted in center registers 165°F. This will take 2 to 2½ hours. Remove turkey
- 1 tablespoon fresh lemon juice from oven, lay a piece of aluminum foil on top, and let rest for 15 minutes
- Pinch Atlantic sea salt before slicing.
- Pinch ground black pepper 3. In the meantime, prepare sauce: Place basil and parsley in a food processor
- 1 ounce unsalted pistachios, and process until finely chopped. Add garlic, oil, and lemon juice, and process
toasted (page 57) until well mixed. Season with salt and pepper, add pistachios and process for a few
seconds. To serve, slice turkey into ¼-inch thick slices, and serve with sauce.

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USING HEALTHIER FATS

Using nuts instead of other fats can improve the nutritional value of your food, and make the food tastier and more distinct.
For example, just 1 ounce of pistachios in the Pistachio Pesto Sauce (page 56) makes a unique pesto that is just as delicious,
if not more so, than ordinary pesto made with parmesan cheese. For other examples of dishes that are upgraded with nuts,
see the Wild Rice and Beet Salad (page 26) and the Beef Stew with String Beans in Beer and Dried Fruit (page 87).

Choo s i n g n u t s
Every nut has its own flavor and nutritional benefits. Walnuts, for example, are rich in omega-3; Brazil nuts in selenium.
The question isn’t which nut is the most nutritious, but how to enjoy variety. With that approach, you’ll gain both nutritional
and culinary benefits from nuts. Another quality to consider is sweetness. Pistachios and cashews are sweeter nuts; using
them in desserts can reduce the amount of sugar you add. Walnuts are more bitter, and suitable for other types of dishes.
I recommend buying nuts that are raw and unsalted since you can always add salt, if you like. Store nuts in an airtight
container in the pantry or refrigerator.

Raw o r t o a s t e d ?
Toasting nuts emphasizes their flavor, and means you need fewer nuts to obtain the same nutty taste. After all, even though
nuts have healthy fats, they also have quite a few calories. However, the heat used to toast nuts partially damages their fatty
acids, reducing their nutritional value. If the recipe uses relatively small quantity of nuts, and their purpose is just to give
flavor, I recommend toasting them. To do this, simply place the nuts, such as the recipe on opposite page, in a small dry pan
and heat them over medium-high heat until fragrant. If you are using a relatively large quantity of nuts, I recommend opting
for raw nuts, since their flavor will be unmistakable, and you’ll be taking full advantage of their nutritional qualities.

Use n u t s t o r e p l a c e i n g r e d i e n t s t h a t a r e h i g h in cholesterol and saturated fats

Nuts can be a practical substitute for cream, butter, and other thickeners. Ordinary cream, for example, is made up of low-
fat milk, milk solids, and milk fats that have saturated fats and cholesterol. If you replace the milk solids with nut solids and
the milk fats with nut fats, you’ll have a healthier cream that has a unique flavor (see recipe on opposite page).

Nuts are also excellent for thickening salad dressing (see Baby Salad Greens with Nectarines and Walnut Vinaigrette, page
60). To do this, process nuts with a bit of oil, then add the mixture to the dressing ingredients. The result is a thick dressing
with a texture similar to mayonnaise. To thicken soup using nuts, heat 1 tablespoon of olive oil in a frying pan over medium
heat, then sauté 2 chopped shallots and 4 crushed garlic cloves until brown. Add a handful of nuts, such as walnuts, and
sauté for 1 minute. Transfer the mixture to a food processor and process until smooth, then add to soup at the end of the
cooking process, to thicken and add flavor.

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 Mango Cubes in Cashew Cream

Cashews mixed with walnut oil make the creamy, flavorful sauce in this recipe. Be sure to process the cashews thoroughly
before adding the soy milk, and remember that the ratio between the cashews and milk determines the percentage of fat
in the cream. The more milk you add, the lower the percentage of fat. Adding just a few tablespoons of milk will make nut
butter. For variety, replace the cashews with almonds, hazelnuts, or any other type of nut you like. As for the walnut oil, it
can be replaced with canola oil.

Calories 104
Total fat 7g
Calories as fat 61%
Saturated fat 1g
Cholesterol 0 mg
Carbohydrates 12 g
Dietary fiber 1g
Sodium 4 mg
Protein 1g
Carbohydrate choices 1
Exchanges: 1 fruit, 1 fat

INGREDIENTS PREPARATION
Serves 12 / Serving size: ¹⁄³ cup
mango cubes + 1 tablespoon 1. In a food processor, process cashews and oil until smooth and creamy. Add
cream milk gradually, while food processor is operating, until you achieve the desired
consistency. Add date honey and process until combined.
- 1¾ ounces raw cashews 2. Distribute mango cubes among serving dishes and pour cashew cream over
- 4 tablespoons unrefined walnut oil top. Garnish with mint before serving.
- ¼ cup unsweetened and unsalted
soy milk
- 1 tablespoon unsweetened
date honey
- 3 medium mangos, peeled, pitted,
and cut into 1-inch cubes
- Fresh mint leaves, for garnish

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Mango Cubes in Cashew Cream

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 Baby Salad Greens with Nectarines and Walnut Vinaigrette

The way ingredients are cut can reduce the amount of calories per serving. In this recipe, cut the nectarine into quarters,
then cut each quarter into very thin slices. This results in a large number of pieces that can be evenly distributed throughout
the salad, with a single nectarine adding flavor to every mouthful of salad. That probably wouldn’t happen if you cut the
nectarine into random chunks, since there would be far fewer nectarine pieces.

Calories 60
Total fat 6g
Calories as fat 90%
Saturated fat 1g
Cholesterol 0 mg
Carbohydrates 2g
Dietary fiber 0.5 g
Sodium 118 mg
Protein 1g
Carbohydrate choices None
Exchanges: 1 fat

INGREDIENTS PREPARATION
Serves 10 / Serving size: 1 cup

Dressing Salad 1. Prepare dressing: In a food

- 4 tablespoons unrefined walnut oil - 1 red leaf lettuce, leaves torn into processor, process oil and walnuts
- 1 tablespoon coarsely chopped raw bite-size pieces until smooth. Add vinegar, mirin,
walnuts - 3 ounces (about 3 cups) baby ginger, and wasabi, and process
- 4 tablespoons rice vinegar arugula until smooth. Add salt and pepper
- 1 tablespoon mirin - 5 ounces (about 5 cups) baby to taste.
- ½ teaspoon peeled and grated salad greens 2. Prepare salad: In a large serv-
fresh ginger - 1 nectarine, pitted, quartered, then ing bowl, mix together lettuce, baby
- ½ teaspoon wasabi thinly sliced arugula, baby salad greens, and
- ½ teaspoon Atlantic sea salt nectarine. Pour dressing over salad,
- ½ teaspoon ground black pepper toss to coat, and serve.

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Less Salt, More Flavor

Everybody knows that too much salt isn’t healthy. Even people who love salt will agree that food seasoned with fresh
herbs, diverse spices, delicious sauces, and salt is tastier than food seasoned only with salt. The main objective of
this chapter, therefore, is to suggest ways in which you can reduce your salt consumption while increasing the flavor
of your food.

Some people think cutting down on salt when they cook is the best way of reducing their sodium intake. This isn’t completely
true, since most of the sodium people consume comes from prepared food, such as canned broth, which is already sodium-
heavy. Every time you eat homemade food rather than ready-made, frozen, or fast food, you are consuming less sodium.
This is true even if you add a relatively large amount of salt to your food. One of the best ways of reducing the amount of
sodium you consume and increasing the flavor of your food is to prepare the food yourself. Though preparing food takes
longer than defrosting ready-made food or buying fast food, the food you make will have less sodium, provide more flavor,
and be healthier. I hope the tips and techniques in this book help you manage your time in the kitchen more efficiently, and
make it easier for you to cook more of the food you eat.

When it comes to cooking, use of salt has changed over time. In the past, salt was only used to emphasize the taste of food.
Today, it is often the primary source of flavoring. There are many ways to increase the flavor of foods other than adding
salt, and these methods don’t have to take a lot of extra time. They include adding spices and fresh herbs, reducing excess
water, soaking foods in marinades, and using diverse sauces. When using any of these methods, which are presented in
the next chapter, taste the food after it is ready, and before you add salt. I’m sure you’ll find that the amount of salt you add
is significantly reduced.

People are exposed to large quantities of salt from a very young age these days, in the form of fast foods, frozen foods, and
snacks. For this reason, many people are used to very salty flavors, and they don’t notice the more delicate flavors found
naturally in vegetables and fresh herbs. One method of combating this situation is to gradually adapt your palate to less salty
foods. Don’t eat bland food that doesn’t taste good, but do try to gradually reduce the amount of salt you add. When you
get used to a small reduction in salt, keep reducing the amount gradually over time. After a short while, you’ll likely discover
other flavors in the foods you eat, flavors that were previously masked by the salt. Not only will you develop a liking for foods
that are less salty, but you’ll also enjoy the other new flavors you encounter.

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USING STOCK

A major source of sodium in many diets is found in prepared food such as canned broth and powdered soup. Even good
quality canned broth that has lots of vegetables or meat often contains a large quantity of sodium. Furthermore, the taste of
these products can’t be compared to the flavor of the fresh stock they strive to replicate. Stock is a natural concentrate in
various flavors such as vegetable, chicken, or beef. Stock can be made in a home kitchen (see recipe facing page), and is
quite easy to prepare. I strongly recommend making the transition from canned broth to homemade stock. Use it to prepare
aromatic liquids such as soups and sauces, as well as for upgrading other foods such as brown rice, stew, and baked dishes.
Adding stock to a recipe will upgrade the taste and increase the flavor, and this means you won’t feel the need to add on
the salt. To make the transition easier, prepare a large batch of stock in advance, and freeze it in tablespoon servings using
an ice cube tray. Transfer the frozen cubes to a freezer-safe storage bag, and store them for several months. Every time a
recipe calls for canned broth, or whenever you want to upgrade a dish you’re cooking, simply add one or two cubes of frozen
stock. You’ll increase the flavor and reduce the amount of salt needed, in one easy step.

How m a n y t a b l e s p o o n s o f s t o c k t o a d d ?
It’s hard to know, exactly. The more that stock is reduced as it cooks (and reducing foods in a home kitchen is not a precise
process), the stronger it will be and the less you’ll require. My recommendation is this: learn your stock, and after a few uses,
you’ll know how much is just right for adding flavor. Note that some cookbooks call for stock in tablespoons while others do
so in cups. Recipes that list stock in tablespoons, such as in this book, are referring to concentrated stock; larger amounts
indicate that the stock has been diluted with water so that it has the consistency of soup.

What i s i n t h e s t o c k a s i d e f r o m t a s t e ?
Stock cooks for quite a long time, and you may wonder whether there are any vitamins or minerals left in it after it has been
cooked. The answer to this question is complex, and discused it partially in the Lots of Vegetables chapter (pages 88–109).
What’s important to remember is that stock is added to food in order to increase taste, not nutrients. Its nutritional value lies
in the fact that it helps you reduce your consumption of salt. When you prepare soup, most of the vitamins and minerals in
the soup come from the vegetables and not the stock.

Stock c a n b e m a d e f r o m a r e c i p e , o r f r o m l e ftover vegetables

The recipe on the facing page is inspired by a French-style vegetable stock, but almost any vegetables—even the peels, ends,
and stalks left over from other dishes you prepare can be used to make stock. Finished cooking? Collect the carrot peels, onion
ends, parsley stalks, and celery leaves, and use them to prepare fresh stock by following the recipe’s basic principles. If you don’t
have time to make stock on the same day you have lots of leftover vegetable pieces, simply store the vegetables in a freezer-safe
storage bag and freeze them until you have time to cook. If you want to make chicken stock, add chicken bones to the pot and
cook for 3 hours before straining; if you want to make beef stock, add meat bones, and cook for 6 hours before straining.

62 Delicious Diabetic Recipes

 Vegetable Stock

When cooking vegetables to make stock, start with cold water for a flavorful result. If you use hot water, you’ll actually blanch the
vegetables, sealing the flavor inside rather than allowing it to enrich the liquid. Using tastier stock when you cook means you’ll
likely need to add less salt to achieve a flavorful result. Remember this technique the next time you make soup or sauce.

INGREDIENTS Calories 20
Makes 2 cups stock / Total fat 1g
Serving size: 1 tablespoon = Calories as fat 45%
1 ice cube Saturated fat 0g
Cholesterol 0 mg
- 3 tablespoons extra-virgin olive oil Carbohydrates 2g

- 1 leek, coarsely chopped Dietary fiber 0g

- 1 medium onion, coarsely chopped Sodium 8 mg

Protein 0g
- 4 celery stalks, sliced
Carbohydrate choices None
- 2 medium carrots, peeled
Exchanges: free food
and sliced
- 1 parsley root, peeled and sliced
- 1 large tomato, cubed
- 8 button mushrooms, halved PREPARATION
- 10 cups water
- 1½ ounces (1 bunch) fresh thyme 1. In a large stockpot, heat oil over medium-high heat. Add leek, onion, and
- 1 bay leaf celery, and sauté for 5 minutes, until brown. Add carrots and parsley root and
- 5 black peppercorns sauté for 1 minute, until brown. Add tomato and mushrooms and sauté for 1
- 1 clove minute, then add water. Bring to a boil, then add thyme, bay leaf, peppercorns,
- ¾ ounce (½ bunch) parsley clove, and parsley. Reduce heat to low and simmer gently for
45 minutes.
2. Pour stock through a fine-mesh strainer into a large bowl. Discard
vegetables, and return stock to pot. Simmer on low for 1 hour, until stock
reduces by about three-quarters. Let stock cool, then transfer to ice cube trays
by spooning 1 tablespoon stock into each cube. Freeze until solid, then transfer
frozen stock cubes to freezer-safe storage bags, and freeze for up to 1 year.

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SPICES

Spices are a simple, tasty replacement for salt. In fact, it’s something of an insult to describe spices as salt replacements,
since it should really be the other way around. Using spices doesn’t make cooking more difficult or time consuming. Spices
do upgrade the flavor of food, making it richer and more interesting. Make it a habit to use spices when you cook, and before
you add salt to a dish, think about which spice could improve the taste. After adding that spice, you’ll likely find you need
to add less salt.

Several recipes in this book use spices you may be unfamiliar with, such as ground allspice berries, fennel seeds, and
lavender blossoms. Get to know these spices, and add them to your spice collection. Pamper your spice rack by adding a
new spice or two every now and then. When you’ve exhausted the selection at your supermarket, visit a spice shop, bulk
food store, or health food store. You’ll probably find a more diverse array of spices there, and the shopkeepers may offer you
some tips for using them.

Choo s e h i g h - q u a l it y s p i c e m i x t u r e s
Spice mixtures such as curry and garam masala, both used in the recipe on the facing page, are quite common these days.
These mixtures are excellent for upgrading the flavor of food, but they need to be of high quality. Many spice shops sell their
own mixtures, which may contain salt or flour to increase their volume. Check the ingredients carefully before buying. If you
find a spice shop that you like, go back for more.

Inves t i n a s p i c e g r i n d e r o r m o r t a r a n d p e s t l e
The flavor of freshly ground cardamom or cinnamon is incomparable to the flavor of these spices purchased already ground.
If you equip your kitchen with a spice grinder or a mortar and pestle, you’ll be able to buy whole spice seeds or beans and
grind them up right before use. The result is excellent, and you’ll barely feel the need for salt.

The recipe on page 66 calls for ground allspice, but if you have a spice grinder at home, you can purchase whole allspice
and grind it. The recipe on page 69 uses fennel seeds and lavender blossoms. Grinding these spices gently before use
increases their flavor immensely; in fact, their flavor is so strong you’ll likely require very little additional salt. Try to create a
similar situation when you cook other dishes, by combining strong, flavorful spices with less salt than usual.

Toast i n g s o m e s p i c e s a d d s f l a v o r
In the Indian kitchen, many spices are toasted before they are ground, to give them even more flavor. This technique can be
used to enhance the taste of coriander seeds, for example, as demonstrated on facing page. To toast the seeds, place them
in a small dry pan and toast them over medium heat, shaking the pan gently, until seeds are fragrant and start to brown.
Remove the seeds from the pan and let them cool a bit before grinding.

64 Delicious Diabetic Recipes

 Indian-Style Eggplant and Tomato Stew
Though many people think eggplant needs to be salted to remove bitterness, this simply isn’t true. Eggplants that are
smooth, shiny, and ripe don’t need any salting at all. When selecting eggplants, look under the leaves at the narrower end.
If the color there is the same as the rest, the eggplant is ripe, and ready to be cooked. When removing the peel from roasted
eggplant, take care to remove only the thin purple peel, since the flesh just under it is the most flavorful.

INGREDIENTS PREPARATION Calories 66

Serves 10 / Serving size: ²⁄³ cup Total fat 4g
Calories as fat 55%
- 3 medium eggplants 1. Preheat oven to 400°F. Pierce Saturated fat 1g
- 2 medium tomatoes, cored and eggplants with a fork several times, Cholesterol 0 mg
scored with an X at the bottom and place on a large baking sheet. Carbohydrates 7g

- 3 tablespoons unrefined canola oil Roast for 40 minutes, or until soft. Dietary fiber 3g

- 3 medium onions, chopped When eggplants are cool enough Sodium 120 mg
Protein 1g
- 2 cups water to touch, remove peel and discard.
Carbohydrate choices ½
- 2 tablespoons vegetable stock Finely chop eggplant flesh, and
Exchanges: 1 vegetable, ½ fat
(page 63), optional transfer to a large bowl.
- 1 teaspoon coriander seeds, toasted 2. Bring a small pot of water to a
and ground (page 64) boil over high heat. Place tomatoes
- ½ teaspoon ground turmeric in boiling water and blanch for 10 to to medium-low, and cook for
- ½ teaspoon chili powder 15 seconds, until skins loosen. 5 minutes. Mix in chopped eggplant,
- 1 teaspoon garam masala Remove tomatoes with a slotted remaining onions, remaining water,
- 1 teaspoon curry spoon and place them in an ice coriander, turmeric, chili powder,
- ½ teaspoon Atlantic sea salt water bath. When tomatoes are cool garam masala, and curry. Cook over
- ½ teaspoon ground black pepper enough to handle, remove skins medium-low heat for 20 minutes,
with a paring knife and discard. until liquid evaporates. Season with
Cut in halves, remove and discard salt and pepper, and serve.
seeds, and cut flesh into cubes.
3. In a medium pot, heat oil over
medium-high heat. Add half the
onions and sauté for 3 minutes, until
golden brown. Add the tomatoes,
¼ cup water, and stock, reduce heat

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 Aromatic Mixed Rice and Lentils

This popular dish traditionally combines rice and green lentils, but it is very adaptable. Replace the green lentils with black
lentils or mung beans, or replace the brown rice with wheat seeds. For a quick version of the recipe, try using steamed seed
sprouts instead of lentils, and whole-wheat couscous instead of brown rice. Adding vegetables to this recipe is an excellent
way of enhancing the flavor. Sauté 1 chopped onion and 1 cup sliced button mushrooms in 2 tablespoons of unrefined
canola oil, and spoon over rice and lentil mixture just before serving.

INGREDIENTS Calories 156

Serves 10 / Serving size: ½ cup Total fat 2g
Calories as fat 12%
- 1 tablespoon extra-virgin olive oil Saturated fat 0g
- 1 large onion, chopped Cholesterol 0 mg
- 1 clove garlic, crushed Carbohydrates 28 g

- ½ teaspoon ground cardamom Dietary fiber 7g

- ½ teaspoon ground cinnamon Sodium 120 mg

Protein 7g
- ½ teaspoon ground allspice
Carbohydrate choices 2
- 1 cup brown rice, soaked overnight
Exchanges: 2 starch
and drained
- Water
- 3 tablespoons vegetable stock
(page 63), optional PREPARATION
- 1 cup green lentils, picked over
and rinsed 1. In a large pot, heat oil over medium-high heat. Add onion and sauté until
- ½ teaspoon Atlantic sea salt brown, about 5 minutes. Mix in garlic, cardamom, cinnamon, and allspice, and
- ½ teaspoon ground black pepper sauté for 1 minute. Add rice and mix to combine. Add enough water to reach
- ½ cup chopped fresh parsley, ½ inch above the rice, then add stock and cover pot. Increase heat to high and
for garnish bring to a boil; then reduce heat to low, and cook for about 30 minutes, until
liquid is absorbed and rice is soft.
2. In the meantime, place lentils in a small pot, and add water with a pinch
of salt to cover. Bring to a boil over high heat, then reduce heat and simmer,
uncovered, for about 20 minutes, until lentils are soft. Periodically remove foam
that forms on top.
3. Drain lentils and mix into rice. Add salt and pepper to taste, and garnish with
parsley before serving.

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Aromatic Mixed Rice and Lentils

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 Seared Tuna Steak with Lavender and Fennel Seeds in Mustard and Chive Sauce

68 Delicious Diabetic Recipes

 Seared Tuna Steak with Lavender and Fennel Seeds in Mustard
and Chive Sauce

Since the tuna is seared only to rare, using the right slicing technique is critical for its tenderness. In fact, it’s the cutting that
actually softens the fish in this recipe, not the heating. When fish or meat is cooked until rare, it should be sliced as thinly as
possible, against the fibers of the fish or meat, to make it tender. If you don’t have a mortar and pestle, use coarsely ground
pepper, and crush the fennel seeds and lavender blossoms with the flat side of a wide knife blade.

INGREDIENTS Calories 59
Serves 8 / Serving size: 5 slices Total fat 4g
Calories as fat 61%
Sauce TIP For variation, replace the Saturated fat 0g
- ½ teaspoon Dijon-style mustard seasoning with mustard, cumin, and Cholesterol 11 mg
- ½ teaspoon honey coriander seeds, and serve with a Carbohydrates 0g

- 1 tablespoon extra-virgin olive oil yogurt-based sauce such as the Fresh Dietary fiber 0g

- 1 tablespoon fresh lemon juice Herb and Yogurt Sauce (page 82). This
Sodium 82 mg
Protein 6g
- 2 tablespoons chopped chives dish can be served as a first course,
Carbohydrate choices None
- Pinch Atlantic sea salt antipasto, or can be mixed with baby
Exchanges: 1 lean meat
- Pinch coarsely ground black pepper leaves to make a salad.

Tuna
- ¼ teaspoon Atlantic sea salt
- 1 teaspoon black peppercorns PREPARATION
- 1 tablespoon fennel seeds
- 1½ teaspoons dried lavender 1. Prepare sauce: In a jar with a tight-fitting lid, combine mustard, honey, oil,
blossoms lemon juice, chives, salt, and pepper. Close jar and shake vigorously.
- 1 tablespoon unrefined canola oil 2. Prepare tuna: Using a mortar and pestle, crush together salt, peppercorns,
- Two 3½-ounce ¾-inch thick red fennel seeds, and lavender blossoms. Spread mixture on a flat plate, and
tuna steaks press tuna steaks into mixture to coat evenly on both sides.
3. In a medium frying pan, heat oil over medium-high heat. Add tuna and
sear for 1 minute on each side. Be careful not to overcook. Transfer tuna to
refrigerator to cool, then cut into very thin slices. Serve chilled, with sauce on
the side.

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HERBS

Another excellent way of enhancing flavor in food is to add fresh or dried herbs. Generally speaking, fresh herbs are best,
since they are full of flavor and aroma, but dried herbs may be preferred in some cases, such as when making a crispy
coating for baked chicken or fish (Sesame and Herb Chicken Fingers, page 215).

Since I grew up in the Mediterranean, the dishes of my childhood were rich in thyme, rosemary, fresh oregano, and sage.
These herbs generally mix well with more common herbs such as basil, mint, cilantro and parsley. Other cuisines favor
different types of herbs. Herbs of all types can be excellent additions to sauces, meat, chicken, and vegetable dishes. Start
using them as often as you can and you’ll soon find your dishes upgraded both in flavor and freshness. You’ll also find you
need to add much less salt to your food, since herbs bring with them enticingly rich flavors.

Addin g h e r b s
Herbs may be added at the beginning of the cooking process, or at the very end. If you add the herb at the beginning,
you’ll get a delicate flavor that blends into the food you are preparing. If you add the herb at the end, like in Pea Soup
with Fresh Mint (page 72), the flavor is much more dominant. Both options are fine, and you can alternate between them
when you cook. Some herbs, such as basil, change color when they are cooked, so adding them at the end is important
for aesthetic reasons.

Some herbs have stronger flavors than others. A successful herb mixture includes a primary herb with a delicate flavor, such
as parsley, and smaller quantities of other herbs with slightly stronger flavors, such as thyme or oregano. A mixture that has
too much of a dominant herb will likely be unappealing to many people’s palates. See how these considerations guide the
selection of fresh herbs in the mixtures used in the Whole-Wheat Couscous Salad with Roasted Vegetables (page 91) and
the Tilapia and Swiss Chard with Green Tahini (page 74).

To see how herbs can reduce the amount of salt you need in a recipe, try the following experiment: prepare the Pea Soup
with Fresh Mint (page 72) without the mint, and taste it. Then mix in the mint and taste it again. I’m sure you’ll find you need
to add much less salt after the mint has been added to achieve the flavor you want. Add fresh herbs to different foods you
prepare, and discover how much less salt you need.

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Stori n g f r e s h h e r b s
Storing herbs properly is critical for preserving their flavor and freshness. Since many people go shopping only once a week,
proper storage techniques are really important. Fresh herbs should always be refrigerated, and may be stored in one of two
ways. You can wrap them in absorbent paper or place them in a plastic bag that has been punctured in a few places, to allow
moisture to escape. Either one of these methods should keep your herbs fresh and full of flavor for up to one week.

Another method of preserving the flavor of herbs, particularly those that are only in season for a short time, is to make Herb-
Infused Olive Oil (page 75). Such oils are excellent for adding flavor to salads or lightly fried dishes. Any fresh herb is suitable
for this technique. You can also try using a combination of herbs, although this can limit the possibilities for using the oil. In
fact, if you want to use different herbs to make herb-infused oils, I recommend preparing separate bottles, each with its own
herb. If you want to combine the flavors, simply combine the oils.

Pesto s a u c e
Pesto is a delicious Mediterranean sauce made with olive oil and fresh herbs that is suitable for adding to meats, starches,
and vegetables. Classic pesto is made with basil, but you can also use other seasonal fresh herbs, such as fresh oregano or
thyme, with a bit of parsley to soften the flavor. Pesto can be frozen for several months and is excellent for preserving the
taste of fresh herbs long after they are out of season.

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 Pea Soup with Fresh Mint

For variety in this recipe, alter the vegetable, the herb, or both. My preferred variations are zucchini with mint and pumpkin
with sage. Notice that if you replace the peas with a non-starchy vegetable, you’ll be reducing the carbohydrate choices
in this dish. Consider the strength of the herb’s flavor when substituting fresh herbs. For example, oregano and sage have
relatively strong flavors, so I recommend using small quantities; if you use parsley, increase the amount since its flavor is
quite mild.

INGREDIENTS Calories 81
Serves 10 / Serving size: 1 cup Total fat 4g
Calories as fat 44%
- 3 tablespoons extra-virgin olive oil Saturated fat 1g
- 1 small onion, chopped Cholesterol 0 mg
- 2 cloves garlic, chopped Carbohydrates 9g

- ½ leek, sliced Dietary fiber 3g

- 2 celery stalks, sliced Sodium 101 mg

Protein 3g
- 4 cups water
Carbohydrate choices ½
- 4 tablespoons vegetable stock
Exchanges: ½ starch, 1 fat
(page 63), optional
- 1 pound peas, fresh or frozen
- 1 cup fresh mint leaves, plus more
for garnish
- ¼ teaspoon Atlantic sea salt PREPARATION
- ¼ teaspoon ground black pepper
1. In a large pot, heat oil over medium-high heat. Add onion, garlic, leek,
and celery, and sauté for 5 minutes, until brown. Add water and stock,
increase heat to high, and bring to a boil. Reduce heat to low and simmer
for 10 minutes. Add peas, increase heat to high and bring to a boil, then
reduce heat to low and simmer for 20 minutes.
2. Mix in mint, then transfer to a food processor, or use an immersion
blender, and puree until smooth. Return soup to pot, and heat gently. Add
salt and pepper to taste. Transfer to serving plate and garnish with mint
leaves before serving.

72 Delicious Diabetic Recipes

Pea Soup with Fresh Mint

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 Tilapia and Swiss Chard with Green Tahini Cream

Tahini is a fat that comes from sesame seeds. When mixing tahini with water, gradually mix small amounts at a time, so that
the tahini absorbs the water. I recommend making the tahini cream relatively thin, so that it has a delicate flavor that mixes
well with the flavor of the fish. For variety, replace the sautéed Swiss chard with tomato cubes, sautéed zucchini, slices of
fennel, or with cubes of your favorite root vegetables. The fish can be replaced with any other type of white fish, or with lean
ground beef. If using ground beef, arrange it in a ¾-inch thick layer on top of the vegetables and pour the tahini over top.

INGREDIENTS - Eight 4-ounce tilapia fillets, Calories 202

Serves 8 / Serving size: 1 fillet + with or without skin Total fat 8g
4 tablespoons vegetables - 1 tomato, halved Calories as fat 36%
- 4 tablespoons pomegranate seeds, Saturated fat 2g
Tahini for garnish Cholesterol 48 mg
- 4 tablespoons pure tahini - 4 tablespoons fresh chopped Carbohydrates 9g

- 2 tablespoons pure unsweetened parsley, for garnish Dietary fiber 3g

pomegranate juice concentrate Sodium 468 mg

Protein 26 g
- 4 tablespoons fresh lemon juice
Carbohydrate choices ½
- ½ cup water
Exchanges: 4 lean meat, 2 vegetable
- 2 cloves garlic, crushed
- 2 tablespoons chopped fresh thyme
- 4 tablespoons chopped fresh PREPARATION
parsley
- 4 tablespoons chopped scallions 1. Prepare tahini: In a medium bowl, mix together tahini, pomegranate juice
- 2 tablespoons chopped fresh concentrate, lemon juice, and water. Mix in garlic, thyme, parsley, scallions,
oregano and oregano. Add salt and pepper to taste, and set aside.
- Pinch teaspoon Atlantic sea salt 2. Prepare fish: Preheat oven to 350°F. Place wok over medium-high heat,
- Pinch teaspoon ground black and add oil, swirling to coat. When oil is hot, add onion and sauté for 3
pepper minutes until golden brown. Add Swiss chard and cook for 5 minutes. Add
salt and pepper to taste.
- Fish 3. Transfer Swiss chard mixture to a 14 x 10-inch baking dish. Arrange
- 1 tablespoon extra-virgin olive oil fillets on top, skin-side down. Season with salt and pepper. Gently squeeze
- 1 medium onion, chopped tomatoes over top.
- 2¼ pounds Swiss chard, sliced 4. Pour tahini mixture evenly over fish. Bake for 10 minutes, until fish
- ¼ teaspoon Atlantic sea salt are soft, then set oven to broil and cook for 1 minute, until top is brown.
- ¼ teaspoon ground black pepper Sprinkle fish with pomegranate seeds and parsley before serving.

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 Herb-Infused Olive Oil

Olive oil is likely to become oxygenated and damaged if it is stored in direct light,
so pour it into a dark bottle and keep it in a dark place. In the following recipe, the
addition of fresh herbs may accelerate the oxidation process. To stop this from
happening, I recommend adding a bit of wheat germ oil. Wheat germ oil lacks
flavor, but is very rich in vitamin E and helps reduce damage from oxygen. Wheat
germ oil is sold in a variety of forms and used for various purposes. Make sure

Calories 46 you purchase cold-pressed wheat germ oil intended for consumption.
Total fat 5g
Calories as fat 100% The best way of releasing the aromatic elements in fresh herbs is to gently heat
Saturated fat 1g the mixture over steam from a pot, a technique known as a bain-marie or water
Cholesterol 0 mg bath (see instructions below). This technique helps transfer the flavor from the
Carbohydrates 0g herbs to the olive oil without damaging the taste or quality of the oil. Because
Dietary fiber 0g steam heat is gentler than direct heat from the stove, it’s easier to ensure that the
Sodium 0 mg oil doesn’t reach a too high temperature.
Protein 0g
Carbohydrate choices None
After you are skilled at making flavored olive oil, try infusing nut oils with mint,
Exchanges: 1 fat
sage, vanilla sticks, or cloves. These oils are excellent for preparing desserts.
Try spreading flavored nut oil between pieces of phyllo pastry in the Apple-
filled Phyllo Pastry in Pomegranate and Red Wine Sauce (page 143), or when
preparing pastry dough that will be filled with a sweet filling (see page 134).

INGREDIENTS PREPARATION
Makes 32 ounces / Serving size:
1 teaspoon 1. Mix together olive oil, wheat germ oil, and herbs in a large stainless steel
bowl. Place a pot of water over medium heat, and place bowl on pot. Make
- 28 ounces extra-virgin olive oil sure the bottom of the bowl does not come in contact with the water in the
- 3½ ounces wheat germ oil pot. Bring to a boil over medium-high heat, reduce heat to low, and heat
- 1½ ounces (1 bunch) fresh gently for 3 minutes, allowing flavors to blend.
herbs (such as tarragon, oregano 2. Pour oil and herbs into a dark bottle, and store in a dark place for 10 days,
or thyme) shaking gently every day. May be then stored for up to 4 months.

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REDUCE THE QUANTITY OF WATER YOU USE WHILE COOKING

People are seldom aware of the amount of water they add when cooking. Using too much water dilutes the flavor of the food.
This makes the flavor less satisfying, often resulting in the addition of extra salt. In the recipe on the facing page, the beef
is roasted in a pot without any water. It is still a wet roasting technique, since the meat and vegetables have enough water
already; adding any more water would simply dilute the taste. If you do need to add a bit of liquid while preparing a dish to
keep it moist, I suggest using liquids that will increase rather than diminish flavor. Try using dry red wine or stock instead
of water.

When cooking some starches, adding the right amount of water is very important. When cooking most other foods, however,
try to reduce the amount of water you normally add. If you cook with a covered pot, the steam in the pot will produce enough
moisture to eliminate the need for anything more than a small amount of additional liquid. When cooking in an uncovered
pot, add just enough water to cover the food in the pot. Cook with less water and your food will be more flavorful and require
less salt.

Cook w i t h a n u n c o v e r e d p o t w h e n p o s s i b l e
One method of reducing the amount of liquid is to cook with an open pot. This takes a bit longer than cooking with a covered
pot, but the result is richer, tastier, and will require less salt for flavoring. I highly recommend it, when possible. See the
recipes in this chapter for demonstrations of this technique.

The next time you find that the flavor of a sauce or soup you are cooking isn’t quite strong enough, allow the dish to simmer
uncovered for another 5 or 10 minutes before adding salt. After the liquid has been reduced, taste it again. You’ll likely find
that the flavor is much richer than before and may not even require additional salt. Try this technique with the Indian-Style
Eggplant and Tomato Stew (page 65). At the beginning of the cooking process, immediately after you add the spices, you’ll
probably find that the taste isn’t satisfying, and you’ll want to add salt. Wait until the end of the cooking process and then try
it again. Still needs salt? Wait a few more minutes and check again. Excess water will have evaporated by then, and that is
the right time to add a bit of salt, if necessary.

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 Beef Shoulder in Fresh Oregano and Root Vegetable Sauce

Two groups of ingredients I highly recommend are onions and root vegetables. Though higher in carbohydrates than other
vegetables, they are very aromatic, and even a small quantity can add a lot of flavor to your food, while maintaining a suitable
amount of carbohydrate. Many people add garlic, onions, leeks, and celery for flavor; try adding parsley and celery root as
well. The following recipe shows how these vegetables, cut into cubes, can be combined and added to a cooked dish. They
can also be grated and added raw to foods, as demonstrated in the Cucumber and Parsley Root Salad (page 159).

INGREDIENTS Calories 170

Serves 12 / Serving size: Total fat 7g
2 slices + 4 tablespoons sauce Calories as fat 37%
Saturated fat 2g
- One 3½-pound lean beef TIP To vary this recipe, replace the Cholesterol 53 mg
shoulder roast onions with leeks or shallots, or add Carbohydrates 4g

- ½ teaspoon Atlantic sea salt splashes of color with pumpkin or beet Dietary fiber 1g

- ½ teaspoon ground black pepper cubes. Fennel can be used instead of

Sodium 179 mg
Protein 22 g
- 1 tablespoon unrefined canola oil kohlrabi, and thyme or sage can be used
Carbohydrate choices None
- 2 medium onions, coarsely instead of oregano.
Exchanges: 3 lean meat, 1 vegetable
chopped
- 1 head garlic, cloves separated and
peeled
- 1 medium kohlrabi, peeled and cut
into ½-inch cubes PREPARATION
- 2 medium carrots, peeled and cut
into ½-inch cubes 1. Truss beef with kitchen twine, and season with salt and pepper. In a wide-
- 1 medium parsley root, peeled and based pot, heat oil over high heat. Add beef and sear for about 2 minutes on
cut into ½-inch cubes each side. Remove beef from pot and set aside.
- 1 medium celery root, peeled and 2. Reduce heat to medium-high, add onions and garlic to pot, and sauté for
cut into ½-inch cubes about 3 minutes, until onions are golden brown. Add kohlrabi, carrots, parsley
- ½ cup fresh oregano leaves root, and celery root. Season with salt and pepper, and sauté for 5 minutes.
Add oregano, and mix.
3. Return beef to pot, placing it on vegetable mixture, and cover. Reduce heat
to low and cook for 2 hours, turning the beef over every 30 minutes until soft.
4. Remove beef, season vegetable mixture with salt and pepper before serving.
Slice beef into ¼-inch thick slices, and serve with vegetable mixture.

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MARINADES

Another way to enrich the flavor of almost any ingredient, including vegetables and starches, is to marinate. Foods don’t
always need to be marinated in advance, and cooked foods can actually be added to marinades so that they soak up flavor
before being served (see Grilled Zucchini in Mint Vinaigrette, page 230).

Marinating in advance doesn’t need to take a long time, either. Even a short period of marinating can lead to excellent results
if the food you are marinating is small or cut into thin slices. That’s how the shrimp in the Baby Salad Greens with Stir-Fried
Shrimp and Avocado (page 149) get their flavor. In that dish, the shrimp marinate while the vegetables are being stir-fried, so
the process doesn’t actually require any additional time at all. Use marinades as often as you can to upgrade the flavor of raw
ingredients. Even a simple marinade such as plain yogurt or wine mixed with olive oil and mustard are delicious marinades.
Remember, when food is marinating, it doesn’t actually require any attention; it just marinates in the refrigerator or on the
counter while you do other things.

Make a s u c c e s s f u l m a r i n a d e w i t h t h e i n g r e d i ents you have at home

All types of aromatic ingredients are suitable for making marinades. Spices, fresh herbs, root vegetables, onions, fruit
juices, and alcoholic beverages are all excellent marinade ingredients. Don’t hesitate to try new combinations with various
ingredients that you have at home, since that’s often the best way of succeeding. As a general guideline, I suggest choosing
an aromatic liquid for the marinade base, then adding a variety of herbs and spices. If the liquid you choose is bitter, such
as beer, or sour, such as lemon juice, add a small amount of sweetening agent, such as honey or mirin (Japanese cooking
wine), to balance the flavors.

To practice making your own marinades, use the recipe on the facing page as your base, and replace one ingredient at a
time. For example, first replace one of the herbs in the recipe with a different fresh or dry herb you have in your refrigerator
or pantry. Next, try replacing all of the herbs with spices. For example, if you are in the mood for an Indian-style dish, replace
the herbs with coriander, mustard, and cumin seeds. Once you have succeeded with making small changes, try making
larger ones by replacing several ingredients. For example, alter the color of the marinade by substituting the white wine,
honey, and herbs with red wine, unsweetened date honey, and a mixture of mushrooms. Remember, a good marinade will
upgrade the taste of your food, and this ultimately helps you reduce the amount of salt you consume.

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 Sea Bass with Beet and Fennel in Yogurt and Pomegranate Sauce
Lemon cubes can add wonderful color and flavor to any dish. Try adding them to fish dishes such as the Baked Trout
with Fresh Herbs and White Wine (page 156), to poultry dishes such as the Chicken Drumsticks with Peppers and Cherry
Tomatoes (page 201), and to vegetable dishes such as the Wild Rice and Beet Salad (page 26). Select a lemon that is yellow
and juicy, scrub peel well, then cut lemon into small chunks. As for the fish, you can replace the sea bass with another type
of low-fat white fish such as tilapia.

INGREDIENTS Calories 188

Serves 8 / Serving size: 1 fillet + 4 tablespoons sauce Total fat 5g
Calories as fat 24%
Marinade Saturated fat 1g
- 1 cup plain low-fat goat yogurt - 1 tablespoon chopped parsley, Cholesterol 39 mg
- ½ cup dry white wine for garnish Carbohydrates 16 g

- 2 tablespoons pure unsweetened - ½ lemon, cut into ¼-inch cubes, Dietary fiber 4g

pomegranate juice concentrate for garnish Sodium 222 mg

Protein 19 g
- 1 tablespoon honey
Carbohydrate choices 1
- 3 tablespoons chopped scallions
Exchanges: 2 lean meat, 3 vegetable
- 3 tablespoons chopped fresh mint
- 3 tablespoons chopped fresh basil
- 4 tablespoons fresh lemon juice PREPARATION

1. Prepare marinade: In a medium bowl, mix together yogurt, wine, pomegranate

Fish juice concentrate, and honey. Add scallions, mint, basil, and lemon juice, and
- Eight 4-ounce sea bass fillets, with mix until combined.
or without skin 2. Prepare fish: Place fillets in a shallow non-reactive dish, and pour marinade
- 4 medium fennel bulbs, over top. Cover with plastic wrap and marinate in refrigerator for 1 hour, mixing
thinly sliced every 20 minutes.
- 1 small beet, cut into ½-inch cubes 3. Preheat oven to 400°F. In a 14 x 10-inch baking dish, combine fennel, beet,
- 4 cloves garlic, peeled garlic, salt, and pepper. Add oil, and mix to coat. Bake for 10 minutes, stirring
- Pinch Atlantic sea salt, occasionally, until golden brown.
or more to taste 4. Remove fennel mixture from oven and reduce temperature to 350°F. Place fish
- Pinch ground black pepper, or more on fennel mixture, skin-side down, and season with salt and pepper. Pour marinade
to taste over top, and bake for 15 minutes, or until fish flakes easily with a fork. Garnish with
- 2 tablespoons extra-virgin olive oil parsley and lemon cubes before serving.

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SAUCES

A classic method of adding flavor to food is to add sauce. Foods that are served with rich sauce will be of a higher quality
and won’t require a lot of salt. Here are a few tips that will help you make sauces quickly and without too much effort. I hope
this encourage you to use sauces more often.

Use y o g u r t
A single tablespoon of yogurt can sometimes be just what a dish needs to make its flavor complete. Yogurt is excellent for
upgrading soups, such as the Fennel, Lentil, and Lemon Soup (page 33), enhancing starches, such as the Aromatic Mixed
Rice and Lentils (page 66), or adding a touch of creaminess to vegetable dishes, such as the Indian-Style Eggplant and
Tomato Stew (page 65). I recommend keeping some plain low-fat yogurt in your refrigerator at all times.

Many quick and delicious sauces can be made without cooking at all and are excellent flavor enhancers. In the following
pages, you’ll see the Fresh Herb and Yogurt Sauce (page 82), an example from the Turkish kitchen, and salsa the famous
sauce from Spanish cooking traditions. Though it can be purchased ready-made, making it at home means you can ensure
that it is low in salt. For a distinct salsa made with fruit, see the Baked Salmon with Nectarine and Chili Salsa (page 84).

Sauces can be served with meats, poultry, fish, starches, or vegetables. Try to create sauces by adding your favorite
vegetables, and use them to upgrade foods as often as you can. Not only will these sauces enhance the flavor of your food,
but they’ll also increase the quantity of vegetables you consume. For a vegetable-rich salsa fusion using Asian ingredients,
see the Broccoli, Tofu, and Leek Dim Sum with Asian Salsa (page 43).

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Cook i n g s a u c e s c a n b e f a s t
Making a sauce with pureed roasted vegetables is easy and quick. The next time your oven is on, put in a few red peppers to
roast (page 39). After the peppers are roasted and peeled, put them in a food processor with a bit of garlic, water, vegetable
stock, salt, and pepper. Puree until thick. You’ll have a colorful, tasty sauce that can be frozen and defrosted whenever you
like. Replace the peppers with any other vegetables you like, roast them in the oven or boil them on the stove, and you have
the basis for a delicious and easy sauce. When you have some time, try upgrading this basic technique, as explained in Red
Pepper and Basil Sauce (page 83).

Make a d o u b l e b a t c h a n d f r e e z e
If you are already preparing a sauce, make a large batch and freeze part of it. Frozen sauce can be stored for several months.
Imagine coming home from work and finding small containers of sauce in your freezer that you made in advance. Having
these sauces on hand will not only help you reduce the amount of salt you consume. They will also make you very happy
when you realize that you can add a homemade sauce to your dinner with very little effort!

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 Fresh Herb and Yogurt Sauce

This cold sauce does not require any cooking and can be stored in the refrigerator for several days. Just mix well before
serving. It is excellent for serving with a starch or meat dishes, such as the Stuffed Peppers with Brown Rice in Tomato Sauce
(page 30) or the Roast Sirloin with Thick Mushroom Sauce (page 54). It can also be used as a dressing for a cold salad, such
as the Wild Rice and Beet Salad (page 26), or alongside the Pumpkin Carpaccio with Nigella (page 232). Use it as a dip for
the Beet and Sesame Crackers (page 217), or as a marinade when cooking chicken or fish.

Calories 17
Total fat 1g
Calories as fat 53%
Saturated fat 0g
Cholesterol 1 mg
Carbohydrates 1g
Dietary fiber 0g
Sodium 29 mg
Protein 1g
Carbohydrate choices None
Exchanges: free food

INGREDIENTS PREPARATION
Makes 2½ cups / Serving size: 2 tablespoons

- 2 cups plain low-fat yogurt - 1 tablespoon sumac 1. In a small bowl, mix together
- 2 tablespoons extra-virgin olive oil - Pinch Atlantic sea salt yogurt, oil, and lemon juice. Add
- 2 tablespoons fresh lemon juice - Pinch ground black pepper garlic, parsley, mint, and sumac, and
- 2 cloves garlic, crushed mix well. Let sauce sit for at least 30
- 4 tablespoons chopped fresh minutes, for flavors to blend.
parsley 2. Mix well before serving, and add
- 2 tablespoons chopped fresh mint salt and pepper to taste. May be
refrigerated for up to 10 days.

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 Red Pepper and Basil Sauce

With a few portions of this sauce stored in your freezer, a world of culinary possibilities is open to you. You can serve it warm
over oven-baked or steamed fish, or alongside whole-grain pasta, bulgur, or another quick-cooking starch. Another use of
the frozen sauce can be to place it in a saucepan with a bit of stock and water and heat until warm. Then you can use it to
cook meatballs, drumsticks, or cubes of chicken breast. Refrigerate leftover sauce, and use it to prepare lunch the next day
by spreading it on bread to upgrade a lunchtime sandwich or dressing up cold whole-grain pasta salad.

Calories 13
Total fat 1g
Calories as fat 70%
Saturated fat 0g
INGREDIENTS Cholesterol 0 mg
Makes 2 cups / Serving size: Carbohydrates 1g

2 tablespoons Dietary fiber 0g

Sodium 21 mg
Protein 0g
- 2 tablespoons extra-virgin olive oil
Carbohydrate choices None
- 1 medium onion, quartered
Exchanges: free food
- ½ leek, coarsely chopped
- 2 cloves garlic, peeled and halved
- 1 stalk celery, coarsely chopped
- 1 medium carrot, cut into slices
- 3 medium red bell peppers, PREPARATION
roasted, peeled, seeded
(page 39), and sliced
- 2 medium tomatoes, quartered 1. Place wok over medium-high heat, and add oil, swirling to coat. When oil
- 2 cups water, plus more as is hot, add onion, leek, garlic, and celery, and sauté for 2 minutes. Add carrot
necessary and sauté for 2 minutes. Add peppers and tomatoes, and cook for another
- 2 tablespoons vegetable stock 3 minutes. Add water and stock, increase heat to high, and bring to a boil.
(page 63), optional Reduce heat to low and cook for 25 minutes until soft.
- ¼ teaspoon Atlantic sea salt 2. Transfer sauce to a food processor and puree until smooth. Return mixture
- ¼ teaspoon ground black pepper to wok, and add more water if necessary to reach desired consistency. Add salt,
- 2 tablespoons fresh chopped basil pepper, and basil to taste.

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 Baked Salmon with Nectarine and Chili Salsa

Fruits usually contain more carbohydrates and calories than vegetables, but if one uses a small quantity of fruit to make a large
amount of sauce, their use is legitimate and even recommended. Salsa can be made from many types of fruit, just consider
whether the fruit is sour or sweet. Sour fruit such as Granny Smith apples should be balanced with a small amount of sweet
ingredients such as honey; sweeter fruit such as mangoes should be balanced with sour ingredients such as lemon juice. Fruit
salsas are excellent alongside meat, poultry, seafood, and fish dishes.

Calories 227
Total fat 14 g
Calories as fat 55%
Saturated fat 3g
Cholesterol 72 mg
Carbohydrates 3g
Dietary fiber 1g
Sodium 148 mg
Protein 22 g
Carbohydrate choices None
Exchanges: 3 lean meat, 1 fat

INGREDIENTS PREPARATION
Serves 12 / Serving size: 1 slice +
2 tablespoons salsa 1. Prepare fish: Preheat oven to
350°F and line a baking sheet with
Fish parchment paper. Season salmon
- One 3½-pound salmon fillet, - 1 tablespoon seeded and finely with salt and pepper, and brush
without skin, cut into 12 pieces chopped red hot chili pepper with oil. Place on baking sheet and
- ½ teaspoon Atlantic sea salt - 1 tablespoon finely chopped fresh bake for 8 minutes, or until salmon is
- ½ teaspoon ground black pepper cilantro cooked through. Do not overcook.
- 2 tablespoons walnut oil - 1 clove garlic, crushed 2. In the meantime, prepare salsa: In a
- 1 teaspoon mirin medium bowl, mix together nectarines,
Salsa - Pinch Atlantic sea salt pepper, cilantro, garlic, mirin, salt, and
- 2 nectarines, pitted and cut into - Pinch ground black pepper pepper. Serve each salmon slice with 2
¼-inch cubes tablespoons of salsa.

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Baked Salmon with Nectarine and Chili Salsa

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HOW TO USE SALT

The best way to end this chapter on salt is with a few words on how to use it. An important factor to consider when adding
salt is how to use it for best effect, without obscuring other flavors. Once you know how to do this, you’ll be able to use the
least amount of salt and obtain its maximum flavor. The longer a dish cooks, the more liquids evaporate, and the stronger
the flavor. One may think this means salt should be added at the end of the cooking process, since that’s when the full flavor
of the dish is realized, making it easy to judge how much salt should be added. Although this strategy has its merits, it is
only partly valid. When vegetables are sautéed and meat seared, the heating process seals them and prevents the salt from
penetrating. If you add salt afterward, its effect will be minimized, and you’ll probably end up adding more salt to achieve a
satisfactory result.

In such cases, therefore, salt should actually be added before the food is cooked, so that it achieves its maximum effect. This
ensures that the salt penetrates into the food and brings out its flavor. I suggest adding a moderate amount of salt before
searing the raw ingredients, and correcting the flavor, if necessary, at the end of the cooking process.

If yo u ’ r e a l r e a d y a d d i n g s a l t , s h o u l d y o u c h o ose fine or coarse grain salt?

Generally speaking, choosing a type of salt is a matter of personal taste. When fine salt is added to foods, the taste of the
salt is quite evenly distributed; when coarse salt is added, some portions are saltier than others. Some people prefer fine salt
because they like the even flavor; others prefer coarse salt because they like flavor that is varied and surprising. You can try
both types of salt and choose the variety that ultimately helps you cut down on your salt consumption. These distinctions
are eliminated by cooking since the salt distributes itself evenly when it melts. In baking, fine salt is generally recommended
over coarse salt, since it mixes more evenly into the batter or dough.

What a b o u t A t l a n t i c s e a s a l t a n d F l e u r d e S el?
There are many salts on the market today. The real difference between them lies in taste, not the sodium. It’s hard to
compare the taste of Fleur de Sel with regular table salt, and therefore it’s hard to compare the amounts you will add to your
dishes. Generally speaking, the higher the quality of the salt, the richer its taste. This means people may add less of it to their
food. Atlantic sea salt is an excellent compromise that takes into account both good taste and price.

86 Delicious Diabetic Recipes

 Beef Stew with String Beans in Beer and Dried Fruit

Stews are easy to prepare and can be made with ingredients you have at home. Stews are also rich in flavor, meaning they
require little additional salt. In this recipe, most of the alcohol in the beer evaporates during the cooking process. Use a
lighter beer for a less bitter flavor, or replace the beer with ¾ cup red wine and ¾ cup water. When cooking for children, or
for people who can afford a larger intake of carbohydrates, replace the beer with apple juice. The beef can be replaced with
turkey or chicken drumsticks.

Calories 207
Total fat 9g
Calories as fat 39%
INGREDIENTS Saturated fat 2g
Serves 8 / Serving size: 1 cup Cholesterol 63 mg
Carbohydrates 9g

- 1 tablespoon unrefined canola oil Dietary fiber 2g

- 1 large onion, chopped Sodium 210 mg

Protein 23 g
- 3 cloves garlic, chopped
Carbohydrate choices ½
- 1¾ pounds lean beef round, cut
Exchanges: 2 lean meat, 2 vegetable
into 1-inch cubes
- ½ teaspoon Atlantic sea salt
- ½ teaspoon ground black pepper
- 2 cups fresh green beans, trimmed
and cut into 2-inch pieces
- 2 cups fresh yellow beans, trimmed PREPARATION
and cut into 2-inch pieces
- 1 ounce prunes, pitted 1. In a large pot, heat oil over medium-high heat. Add onion and garlic and
- ²⁄³ ounce raw Brazil nuts sauté for 3 minutes, until onion is golden brown.
- 1 heaping tablespoon 2. Season beef cubes with salt and pepper, then add to pot. Sear over high
- Dijon-style mustard heat until beef whitens, about 3 minutes. Add beans, prunes, and Brazil nuts,
- 12 ounces dark beer and sauté gently over medium heat for about 5 minutes. Stir in mustard, beer,
- 1 tablespoon unsweetened date honey, water, and stock. Add water, if necessary, to cover all ingredients.
date honey Increase heat to medium-high and bring mixture to a boil. Reduce heat to low
- 1 cup water and cook until beef softens, about 90 minutes.
- 1 tablespoon vegetable stock 3. Continue cooking until liquid reduces and stew is the desired flavor and
(page 63), optional consistency. Add salt and pepper to taste.

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Lots of Vegetables
Cooking with vegetables is great fun since there is no need to reduce or change anything. In fact, healthy cooking actually
means consuming more vegetables and eating a wide variety of them. Vegetables don’t just add vitamins, minerals, and
fiber to food; they also enrich it with color and flavor. Every vegetable has its own flavor and nutritional benefit. The best
way to make the most of these qualities is to eat a wide variety. If your grocery cart contains at least five different colors of
vegetables, you are heading in the right direction.

Many vegetables can be eaten either raw or cooked. Although raw vegetables are considered healthier to eat, in some
cases cooking vegetables makes their vitamins more accessible to the body. The bottom line: don’t worry about how you
eat your vegetables, they can even be frozen and thawed. This chapter contains many tips and techniques for incorporating
vegetables into your daily cooking. To begin, I discuss a number of vegetable cooking techniques; most of these don’t require
even a drop of oil.

Blanc h i n g
Bringing vegetables to a boil in water that is cold from the start can cause many of the vitamins and minerals, along with
the flavor, to seep out of the vegetable and into the water. Though this may be fine when cooking soups or sauces, it is
unfortunate when cooking vegetables for other purposes. Blanching is a technique that prevents some of this loss. It involves
plunging the vegetables into boiling water, thereby sealing more of the flavor, vitamins, and minerals inside. Blanching
is perfect for cooking hard vegetables such as cauliflower, broccoli, Brussels sprouts, beans, and asparagus. After the
vegetables have been blanched, place them in a bowl of ice water to stop the cooking process and keep the color bright.

Steam i n g
Vegetables that can be blanched can also be steamed using a bamboo steamer. Like blanching, steaming uses water, but
none of the vegetables’ benefits are lost to the water. Steaming can be done relatively quickly, since there is no need to boil
water in advance, and you can steam large quantities of vegetables at one time using more than one steamer. See page 42
for more information on steaming.

Oven r o a s t i n g
Many types of vegetables can be roasted in the oven, in large quantities and without any oil. Just heat the oven to 350°F or
400°F, and keep your eye on the vegetables as they roast, to make sure they don’t dry out. I recommend roasting vegetables
with their peels, and cutting or peeling them after they have finished baking, in order to keep liquids inside. If the vegetables
you choose don’t have peels, or if you prefer a crunchy surface, brush a thin layer of oil on the vegetable before roasting.

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Grilli n g
Grilling on a lined grill pan is an elegant and oil-free way of preparing vegetables. Make sure you slice the vegetables quite
thin before roasting, and don’t flip the vegetables more than once, since this will damage the appearance. Grilling is perfect
for vegetables that require relatively short cooking times, such as zucchini or pumpkin slices, or vegetables that don’t need
to be completely cooked before eating, such as carrots and beet. See page 47 for more information on grilling.

INCORPORATING VEGETABLES INTO YOUR DISHES

Buyin g v e g e t a b l e s
Try to buy vegetables in season whenever possible, since their nutritional value and taste are highest. For example, I
recommend making the Sea Bass with Beet and Fennel in Yogurt and Pomegranate Sauce (page 79) when fennel is in
season, for best flavor. Fennel that is fresh will add aroma and flavor to the dish, while fennel that is out of season will have
little flavor, and will actually negate the flavor of the dish. When selecting fennel, look for a bulb that is closed and has straight
stalks rather than one that has split stalks or looks shriveled and dried out.

In fact, you should consider which vegetables are in season before you choose the recipes you want to prepare. If you’re
not sure, ask someone in the produce section of your supermarket. Foods made with vegetables that are in season will have
more natural flavor, and require less salt, oil, and other flavorings to make them tasty. You may also want to try organic
vegetables when you cook. Although studies have yet to prove any nutritional advantage to organic vegetables, some are
simply tastier, and increased flavor means healthier food.

Dried v e g e t a b l e s
Some supermarkets sell dried vegetables such as mushrooms, tomatoes, and peppers. Make sure you select vegetables
that have been dried without salt, since salt is actually unnecessary in the drying process. Try the Dried Tomato and Thyme
Spread (page 109) and you’ll see that the flavor is so concentrated that only a tiny quantity of salt is necessary for emphasis.
Be sure to soak dried vegetables in lukewarm rather than hot water before using, since hot water can damage the flavor. If
you’d like to prepare dried tomatoes yourself, I recommend using plum tomatoes. Cut them in half lengthwise, arrange them
on a baking sheet, cut-side up, and bake at 300°F for 6 hours. For best results, leave the oven door ajar while the tomatoes
bake, to allow moisture to dissipate. Dried tomatoes mixed with a bit of extra-virgin olive oil can be stored in an airtight jar
for several weeks in a dark place.

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How t o i n t e g r a t e d i f f e r e n t v e g e t a b l e s
After you have purchased high-quality fresh or dried vegetables, it’s time to integrate them into the right foods. In addition
to combining harmonious colors and flavors, consider the importance of texture. People’s palates generally like contrasting
textures. Just think about the Mediterranean classic salad combination of cucumber and tomatoes; the cucumber is crunchy
and the tomatoes are soft, making for an attractive and interesting combination. This same contrast is found in the Quinoa
with Sautéed Cherry Tomatoes and Asparagus (page 19). Keep this type of combination in mind when choosing vegetables
for any type of dish.

UPGRADING DISHES

One of the challenges of healthy eating is to feel satisfied after eating foods that contain the appropriate amount of
carbohydrates and calories. Vegetables help to overcome that challenge. By adding vegetables to a dish, you can reduce the
amount of calories and starches in every serving, without eliminating ingredients that are high in calories and carbohydrates.
The technical term for this is reducing the “energy density” of a food, and it is an excellent way for making food healthier
and, in many cases, tastier. Imagine a serving of pasta that has more of a healthy tomato-based sauce, or a rice dish that
has more mushrooms. A single serving has a lower amount of calories than a regular serving of the same dish, and it is also
much tastier. It may sound hard to believe, but by consuming foods that are richer and tastier, you’ll actually be eating foods
have fewer calories!

How t o d o i t
The easiest way to reduce energy density is to simply add more vegetables. In the recipe on the opposite page, for example,
the taste of whole-wheat couscous is enhanced with a variety of vegetables—asparagus, roasted red peppers, and zucchini.
A satisfying serving of salad that is enriched with diverse vegetables like that has fewer calories than one that contains only
tomatoes. The enriched salad is tastier too. If you want to upgrade the salad even more, add another vegetable or two. Try
adding roasted yellow pepper or a handful of baby arugula, since these add both color and taste.

Adding vegetables can also reduce the amount of carbohydrates and calories in a serving of baked goods. For a full
description on how to do this, turn to Baked Goods (pages 129–145), or take a look at the Beet and Sesame Crackers (page
217) or the Pumpkin Dinner Rolls with Flakes of Thyme (page 132). In baking, as in cooking, the tastier way is also healthier.
The second recipe in this chapter shows how you can even upgrade desserts by adding vegetables. Add vegetables whenever
you can; they’ll upgrade the dish you are preparing and help you feel satisfied with far fewer calories.

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 Whole-Wheat Couscous Salad with Roasted Vegetables

As with most wheat products, couscous is available in a whole-wheat version. It requires a relatively short preparation time;
combine the same amounts of couscous and boiling water for a few minutes, season, and serve. I recommend adding
whole-wheat couscous to your pantry. It can be served cold, as in the following recipe, or warm alongside chicken, meat, or
a vegetable dish. A word about the hot pepper: when using hot chili pepper, you can get a strong hot flavor by including the
seeds or a rich delicate hot flavor by removing them. In this dish, I recommend removing the seeds.

INGREDIENTS Calories 130

Serves 10 / Serving size: ¾ cup Total fat 6g
Calories as fat 42%
- 6 ounces whole-wheat couscous Saturated fat 1g
- ½ teaspoon Atlantic sea salt, Cholesterol 0 mg
or to taste Carbohydrates 19 g

- 1 cup water, boiling Dietary fiber 2g

- 1 tablespoon vegetable stock Sodium 115 mg

Protein 0g
(page 63), optional
Carbohydrate choices 1
- 4 tablespoons chopped scallions
Exchanges:
- 2 tablespoons chopped fresh thyme
1 starch, 1 vegetable,1 fat
- 2 tablespoons chopped fresh mint
- 4 tablespoons chopped fresh parsley
- 1 tablespoon chopped fresh cilantro PREPARATION
- 2 tablespoons chopped fresh basil
- 1 red hot chili pepper, seeded and 1. Place couscous, salt, water, and stock in a bowl. Cover and let sit 7 minutes,
chopped until liquid is absorbed.
- 6 tablespoons fresh lemon juice 2. In a large bowl, mix together scallions, thyme, mint, parsley, cilantro, basil,
- 5 tablespoons extra-virgin olive oil hot pepper, lemon juice, oil, and pepper. Add couscous, zucchini, asparagus,
- ½ teaspoon ground black pepper, and peppers mix until combined.
or to taste 3. Cover and refrigerate for 2 to 3 hours to allow flavors to blend. Add salt and
- 3 firm medium zucchini, sliced pepper to taste before serving.
lengthwise and grilled (page 89)
- 10 asparagus spears, trimmed, cut
into 2-inch pieces, and blanched
(page 88)
- 2 medium red bell peppers, roasted
(page 39) and sliced

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 Fruit and Vegetable Salad with Hot Coconut Sauce

Although coconut milk comes from a plant, it contains saturated fats. Many supermarkets sell three types of coconut liquid
products: coconut water, coconut milk, and coconut cream. The most diluted version is coconut water, and its taste is quite
weak. Coconut cream is the richest version, but it contains a large amount of fat. I recommend using small amounts of
coconut milk, and only every now and again: a little goes a long way because its flavor is distinct and dominant.

Calories 61
Total fat 1g
Calories as fat 15%
Saturated fat 1g
Cholesterol 0 mg
Carbohydrates 14 g

INGREDIENTS Dietary fiber 2g

Serves 8 / Serving size: ¾ cup Sodium 90 mg

Protein 1g
Carbohydrate choices 1
Salad
Exchanges: 1 vegetable, ½ fruit
- 1½ ounces green beans, trimmed,
cut into 2-inch pieces, and
blanched (page 88)
- 2 medium mangos, ripe but firm, PREPARATION
peeled, pitted, and cut into ½-inch
cubes Dressing 1. Prepare salad: In a medium
- ½ medium Granny Smith apple, - 2 tablespoons coconut milk bowl, mix together mangos, apple,
cored and sliced - 1 teaspoon mirin lychees, onion, cucumber, bean
- 8 fresh lychees, peeled and pitted - ½ red chili pepper, seeded and sprouts, scallions, and tomato.
- ½ medium Bermuda onion, halved chopped 2. Prepare dressing: In a jar with
and sliced into thin rings - ½ tablespoon fish sauce a tight-fitting lid, combine coconut
- ½ medium Lebanese cucumber, - 2 tablespoons fresh lemon juice milk, mirin, hot pepper, fish sauce,
sliced into strips and lemon juice. Close jar and
- 1½ ounces bean sprouts shake vigorously. Pour dressing over
- 1 scallions, chopped salad and toss to coat. Let sit for
- ½ tomato, peeled, seeded, and 2 to 3 minutes before serving, for
sliced into strips flavors to blend.

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Fruit and Vegetable Salad with Hot Coconut Sauce

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UPGRADING MEALS

Vegetables can help reduce the energy density of both individual dishes and entire meals. Adding more vegetable dishes to a
meal is particularly useful if you are having trouble changing your eating habits, because it means you don’t have to eliminate
foods you like, or change them. You can still enjoy your favorite foods. You’ll just end up eating less of them with the added
vegetables. Young people may also be tempted to try new foods once they see the interesting new variety, especially if they
see others setting an example. Here are some types of food that can do the trick.

Vege t a b l e - b a s e d sa l a d s
Salads can reduce the energy density of a meal, but only if they have the right amount of dressing. Salads that have healthy
ingredients but are drowned in dressing can actually increase the energy density of your food. A dressing is supposed to add
flavor to a salad by wrapping all of the salad’s elements in an aromatic sauce. As long as the dressing is just on the salad, it
adds flavor. Once the dressing pools at the bottom of the salad bowl, there is too much. The next time you add dressing to
a salad, add it gradually, and toss intermittently. If the dressing starts accumulating at the bottom of the salad bowl, you’ll
know you have added enough.

Vege t a b l e d i s h e s
Cooked vegetable dishes such as the Grilled Eggplant with Tomato Sauce (page 96) and Mediterranean Ratatouille with
Millet (page 177) are excellent for upgrading meals and reducing their energy density. One advantage of cooked dishes
over salads is the fact that cooked dishes can usually be refrigerated for up to 5 days. This means you can prepare them in
advance and serve them at several meals. Once the dish is in the refrigerator, it is readily available for upgrading meals or
for serving as a base for a quick meal. For example, the Grilled Eggplant with Tomato Sauce can be nibbled on when you
feel like having a snack, or it can be used to enrich a cheese or meat sandwich. It can also be heated up and served warm
alongside whole-grain pasta or brown rice, or used as a sauce for baked fish or roast chicken. Make an effort to keep at least
one vegetable dish in your refrigerator. It can serve as the base for many other dishes.

94 Delicious Diabetic Recipes

Vege t a b l e - b a s e d so u p s
Soups are excellent for reducing the energy density of a meal. They can also be eaten on their own as a quick meal or a
snack. Soups can also include interesting and varied ingredients; see for yourself in the recipe on page 100. Soups are
excellent for freezing; just store them in single-serving plastic containers in your freezer.

Gather recipes for vegetable dishes from various sources and make use of all them. This will keep your food choices
interested and varied, upgrading your meals and reducing their energy density.

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 Grilled Eggplant with Tomato Sauce

When making homemade tomato sauce, eliminate bitterness by removing the tomato seeds at the beginning of the process.
If you do this, you won’t need to compensate for the bitterness by adding sugar or another sweetener to the sauce. In fact,
by using just the flesh of the tomato, you’ll be making a much tastier, less watery sauce right from the beginning. To remove
the seeds, simply cut the tomato in half and scoop out the seeds with a spoon. The eggplant in this recipe can be deliciously
replaced with zucchini or pumpkin.

INGREDIENTS PREPARATION Calories 63

Serves 8 / Serving size: 1 cup Total fat 2g
Calories as fat 29%
- 2 medium eggplants, cut into 1. Season eggplant slices with salt Saturated fat 0g
¼-inch thick rounds and pepper. Heat a lined grill pan Cholesterol 0 mg
- ¼ teaspoon Atlantic sea salt, over medium heat, and grill eggplant Carbohydrates 11 g

or to taste slices for 4 minutes on each side, Dietary fiber 3g

- ¼ teaspoon ground black pepper, until brown lines appear. Sodium 82 mg

Protein 2g
or to taste 2. Bring a small pot of water to a boil
Carbohydrate choices 1
- 5 large tomatoes, cored and scored over high heat. Place tomatoes in
Exchanges: 2 vegetable, ½ fat
with an X at the bottom boiling water and blanch for 10 to
- 1 tablespoon extra-virgin olive oil 15 seconds, until skins loosen.
- 2 cloves garlic, crushed Remove tomatoes with a slotted
- 2 teaspoons sweet paprika spoon and place them in an ice 4. Add eggplant and thyme and
- ½ cup water water bath. When tomatoes are cool bring to a boil. Reduce heat to low
- 1 tablespoon vegetable stock enough to handle, remove skins and simmer for 15 minutes, until
(page 63), optional with a paring knife and cut in half. almost all the liquid evaporates.
- 2 tablespoons chopped fresh thyme Remove and discard seeds, and cut Adjust seasoning with salt and
flesh into cubes. pepper before serving. Serve warm
3. In a medium pot, heat oil over or cold.
medium heat. Add garlic and sauté
for 3 minutes, until brown. Add
tomatoes and paprika and cook for
5 minutes. Add water and stock,
increase heat to high, and bring to a
boil. Reduce heat to low and simmer
for 5 minutes.

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Grilled Eggplant with Tomato Sauce

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 Baby Salad Greens and Plum Salad with Dill Dressing

98 Delicious Diabetic Recipes

 Baby Salad Greens and Plum Salad with Dill Dressing

This recipe includes whole-herb leaves, which I really like to use when making green leafy salads. Unlike other salads, in
which fresh herbs are chopped, whole leaves mix nicely into green leafy salads, enhancing both their appearance and taste.
This salad is particularly suited to mint, but whole basil or parsley leaves can also be added. Cilantro leaves are excellent for
adding to salads that have an Asian flavor. Try adding whole-herb leaves to other salads that you make.

Calories 81
Total fat 7g
Calories as fat 78%
Saturated fat 1g
Cholesterol 0 mg
Carbohydrates 3g
Dietary fiber 1g
Sodium 123 mg
Protein 1g
Carbohydrate choices None
Exchanges: 1 vegetable, 1 fat

INGREDIENTS PREPARATION
Serves 10 / Serving size: ¾ cup

Salad - 1 medium plum, pitted, quartered 1. Prepare salad: In a medium bowl,

- 5 ounces (about 5 cups) baby and thinly sliced mix together baby salad greens,
salad greens baby arugula, cucumbers, walnuts,
- 3 ounces (about 3 cups) baby Dressing mint leaves, and plum.
arugula - 4 tablespoons extra-virgin olive oil 2. Prepare dressing: In a jar with a
- 3 medium Lebanese cucumbers, - 2 tablespoons fresh lemon juice tight-fitting lid, combine oil, lemon
sliced into thin rounds - 1 tablespoon balsamic vinegar juice, vinegar, dill, honey, salt, and
- 1 ounce raw walnuts, coarsely - 2 tablespoons chopped fresh dill pepper. Close jar and shake vigorously.
chopped - 1 teaspoon honey Pour dressing over salad and toss to
- ½ cup fresh mint leaves - ½ tablespoon Atlantic sea salt coat. Let sit for 2 to 3 minutes before
- ½ tablespoon ground black pepper serving, for flavors to blend.

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 Roasted Eggplant Soup with Fresh Herbs
The technique used for this soup can be used to make many different types of soups. Simply replace the eggplant with
tomato or zucchini, and use a variety of fresh herbs. Roasting the vegetables first gives the soup an unforgettable flavor. For
a really attractive serving option, prepare two pureed soups that have contrasting colors. Serve both soups in the same bowl,
pouring in each at the same time from a different side of the bowl.

INGREDIENTS PREPARATION Calories 106

Serves 10 / Serving size: 1 cup Total fat 6g
Calories as fat 51%
- 3 medium tomatoes, cored and 1. Preheat oven to 350°F and line a Saturated fat 1g
scored with an X at the bottom baking sheet with parchment paper. Cholesterol 0 mg
- 2 medium eggplants, cut into Bring a small pot of water to a boil Carbohydrates 11 g

1-inch cubes over high heat. Place tomatoes in Dietary fiber 5g

- 1 medium onion, quartered boiling water and blanch for 10 Sodium 129 mg
Protein 3g
- 2 medium zucchini, cut into to 15 seconds, until skins loosen.
Carbohydrate choices 1
½-inch cubes Remove tomatoes with a slotted
Exchanges: 2 vegetables, 1 fat
- 1 head garlic, cloves separated spoon and place them in an ice
and peeled water bath. When tomatoes are cool
- 10 ounces button mushrooms enough to handle, remove skins
- ½ teaspoon Atlantic sea salt, with a paring knife and cut in half.
or to taste Remove and discard seeds, and cut aside for garnish. Transfer the rest
- ½ teaspoon ground black pepper, flesh into cubes. to a food processor and process
or to taste 2. In a medium bowl, mix together until smooth.
- 4 tablespoons extra-virgin olive oil eggplants, onion, zucchini, 4. Transfer pureed vegetables to
- 2½ cups water tomatoes, garlic, and mushrooms. a large pot, and add water, stock,
- 3 tablespoons vegetable stock Season with salt and pepper, then and wine. Bring to a boil over
(page 63), optional add oil and mix until coated. medium-high heat. Reduce heat to
- ½ cup dry red wine 3. Arrange vegetables on baking low, add thyme and lemon juice,
- 4 tablespoons fresh chopped thyme sheet in a single layer and bake for and simmer for 3 minutes. Season
- 4 tablespoons fresh lemon juice 45 minutes, mixing once or twice, with salt and pepper and serve with
until lightly browned. Remove reserved roasted vegetables on top
vegetables from oven, and set some of each serving.

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Roasted Eggplant Soup with Fresh Herbs

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REPLACING STARCHES WITH VEGETABLES

Vegetables aren’t just excellent additions to starches. They can also be used to replace them, and to upgrade dishes by
making them more colorful, more attractive, and tastier. Of course, this doesn’t mean replacing or avoiding all starches. It
does mean that if you are trying to reduce the amount of starch you eat in order to eat only your recommended amount,
increasing your consumption of vegetables can help you feel satisfied. At the same time, you’ll also be increasing your
consumption of vegetables, which is an important goal in itself.

For example, Swiss chard can be stuffed with filling instead of rice paper wrapping (see recipe on page 104) or lettuce
can replace tortillas. Vegetables can even be used instead of pasta. Consider the following recipe for a deliciously unique
eggplant ravioli. Take slices of grilled eggplant, then sandwich a spoon of mixed cheese filling between two eggplant slices.
Press down all around the eggplant edges with a fork to secure the filling inside, and serve with tomato sauce.

In the recipe on the facing page, vegetables are used to make a dough that doesn’t contain any flour. Dough made with
vegetables and eggs does not have any gluten, making it an excellent option for people who are sensitive to gluten.

The more you use these techniques and recipes in your kitchen, the more variety you’ll add to your meals. You’ll also find it
easier to succeed in balancing your blood glucose levels and watching your weight.

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 Spinach Pastry with Goat Cheese and Smoked Salmon
When blanching spinach for this recipe, do so for just a few seconds, since overcooking will cause it too shrivel and make it
unsuitable for preparing dough. The filling made with cheese and salmon features a combination of colors that look lovely
with the delicate green of the pastry. If you’d like to try a different filling, choose a spread with complementary colors, such
as the Red Tahini Spread (page 108), the Dried Tomato and Thyme Spread (page 109), or the Pumpkin and Caraway Seed
Spread (page 107). As for the salmon, it can be replaced with roasted chopped mushrooms.

Calories 81
Total fat 5g
Calories as fat 56%
Saturated fat 3g
Cholesterol 88 mg
Carbohydrates 2g
Dietary fiber 1g
Sodium 426 mg
Protein 8g
Carbohydrate choices None
Exchanges: 1 medium-fat meat

INGREDIENTS PREPARATION
Serves 8 / Serving size: Two
¾-inch slices
1. Preheat oven to 400°F. Line a work surface with a clean kitchen
- ¾ pound fresh spinach, blanched 10 x 12-inch baking sheet with towel and lay a piece of parchment
(page 88) and drained parchment paper and grease lightly. paper on top. Turn out hot pastry
- 3 large eggs, separated 2. In a food processor, combine onto parchment paper, then roll into
- ¼ teaspoon Atlantic sea salt spinach, egg yolks, salt, pepper, and a cylinder. Let sit on work surface,
- ¼ teaspoon ground black pepper nutmeg. Process until smooth. seam side down, to cool.
- Pinch nutmeg 3. Separately, beat egg whites with 5. Carefully unroll pastry and spread
- 3½ ounces low-fat, soft a pinch of salt until stiff peaks form, inside with cheese. Lay strips of
(spreadable) goat cheese then fold in the spinach mixture. salmon on cheese, then roll pastry
- 3½ ounces smoked salmon, sliced 4. Spread mixture on baking pan, back into a cylinder. Cut into slices
- Unrefined canola oil, for greasing and bake for 10 minutes. Cover and serve.

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 Swiss Chard Dim Sum with Sea Bass and Water Chestnuts
Swiss chard leaves are large, flexible, and excellent for wrapping fillings. They have a hard white stem down the middle that can
be removed, leaving separate leaf halves for making smaller dim sum. To make larger dim sum, or if the Swiss chard leaves
aren’t big enough for halving, simply shave down the stem using a sharp knife or vegetable peeler and soak it in the boiling
water longer, so that the leaf is flexible enough to be rolled. Always roll Swiss chard leaves with their natural curve, and don’t
worry too much if the leaf doesn’t stay tightly rolled before it is steamed, since the steaming process will help the leaf stick.

INGREDIENTS PREPARATION Calories 58

Makes 30 dim sum / Serving size: Total fat 2g
2 dim sum Calories as fat 31%
Saturated fat 0g
- 2 pounds skinless sea bass fillet, 1. In a medium bowl, mix together Cholesterol 18 mg
ground sea bass, soda water, wine, ginger, Carbohydrates 2g

- 6 tablespoons soda water scallions, chestnuts, garlic, salt, Dietary fiber 0g

- 4 tablespoons dry white wine and pepper. Sodium 100 mg

Protein 8g
- 3 tablespoons peeled and grated 2. Separately, pour boiling water
Carbohydrate choices None
fresh ginger into a heatproof bowl. Soak 1 chard
Exchanges: 1 lean meat
- 1 cup chopped scallions leaf for 20 seconds, until it softens.
- 8 water chestnuts, peeled Remove leaf, gently shake off excess
and sliced water, and lay on work surface.
- 4 cloves garlic, crushed Place another leaf to soak.
- ½ teaspoon Atlantic sea salt 3. Trim top and bottom of soaked of the leaves, you should be able
- ½ teaspoon ground black pepper leaf, if these areas are too narrow to roll 1 or 2 dim sum from every
- 4 cups boiling water for rolling. Arrange ¹⁄30 of fish half leaf.
- 10 large Swiss chard leaves, halved mixture in a horizontal mound near 4. In a pot, the size of the steamer
lengthwise and stems removed bottom of leaf. Leave space at left basket, bring water and teabags to
- 2 cups water and right sides. Fold in sides and a boil. Place steamer basket with
- 2 jasmine teabags roll up leaf, using your fingers to dim sum on top, cover, and reduce
press filling firmly inside, to form heat to low. Steam dim sum over
a cylinder. Roll leaf 2 or 3 times, low heat for 10 minutes. Serve hot.
then cut dim sum from leaf and
place in steamer basket. Repeat
process with remaining leaves and
fish mixture. Depending on the size

104 Delicious Diabetic Recipes

 Swiss Chard Dim Sum with Sea Bass and Water Chestnuts

TIP An interesting way of using fresh herbs is to steep them. In this recipe, I use a jasmine teabag rather than fresh herbs, but the jasmine
can be replaced with a variety of other herbs. You can also create a fusion of flavors by combining Chinese steaming techniques with

Mediterranean herbs. For example, fill the Swiss chard leaves with a mixture of cheeses and dried tomatoes, and steam them over steeping

oregano. This dish can be served with any of the Mediterranean-style sauces in this book.

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SPREADS

Sandwiches, those quick meals placed between two pieces of bread, are one of the most popular foods in the Western
world. At home, people don’t always feel like cooking a meal, and many make do with a quick sandwich for lunch or supper.
Outside the house, sandwiches are the most common brown-bag meal for school or work. If you’ve already decided to eat
a sandwich, then I recommend a vegetable-rich spread for the bread. Not only will this enrich the color and flavor of your
sandwich, but it will also increase your consumption of vegetables.

The spreads described on the following pages can be stored in the refrigerator for several days. In addition to upgrading
sandwiches, they can also be used to enhance cooked dishes. For example, the Dried Tomato and Thyme Spread (page
109) can enrich starch dishes such as the Quinoa with Sautéed Cherry Tomatoes and Asparagus (page 19), chicken dishes
such as the Chicken Drumsticks with Peppers and Cherry Tomatoes (page 202), and even a cold salad such as the Avocado
and Pearl Barley Salad (page 160). Mix ½ cup water and stock with 2 tablespoons of Dried Tomato Spread to create an
excellent base for cooking quick meals. Use it to marinate chicken, seafood, or fish, or as a sauce for starches.

Many spreads are really quite easy to make, requiring relatively little time and attention. They are perfect for making on days
when you are already cooking, and they can be stored for several days in the refrigerator. I recommend making one spread
from fresh vegetables that can be refrigerated for several days, and one spread from dried vegetables that can be stored for
more than a week.

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 Pumpkin and Caraway Seed Spread
This spread is excellent for adding to meat or cheese sandwiches. In other recipes in this book, I recommend roasting vegetables
in the oven to retain maximum taste. However, a puree made of roasted vegetables has a grainy texture, one that isn’t ideal for
making a smooth spread. That’s why I recommend boiling the vegetables in this recipe. Because the vegetables will absorb
extra water while boiling, heat the boiled vegetables in an empty pot over low heat for a few minutes to allow excess water to
evaporate. This makes for a more flavorful spread and reduces, or even eliminates, the need to add seasoning such as salt.

Calories 15
Total fat 1g
INGREDIENTS Calories as fat 60%
Makes 2 cups / Serving size: Saturated fat 0g
1 tablespoon Cholesterol 0 mg
Carbohydrates 2g

- 1 pound fresh pumpkin, peeled Dietary fiber 0g

and cubed Sodium 81 mg

Protein 0g
- 1 teaspoon Atlantic sea salt
Carbohydrate choices None
- 6 cups water
Exchanges: free food
- ½ medium sweet potato,
peeled and cubed
- 2 medium carrots, unpeeled
and sliced
- 4 cloves garlic, crushed PREPARATION
- ½ teaspoon hot paprika
- ½ teaspoon sweet paprika 1. In a large pot, bring water with a pinch of salt to a boil over high heat. Add
- 1 heaping teaspoon ground pumpkin, sweet potato and carrots, reduce heat to medium, and cook until
caraway soft, about 40 minutes. Drain vegetables and return to dry pot. Heat over low
- 2 tablespoons fresh lemon juice heat for 3 minutes, while stirring, to allow liquid in vegetables to evaporate.
- 2 tablespoons extra-virgin olive oil 2. Transfer vegetables to a food processor. Add garlic, paprikas, caraway,
- ½ teaspoon ground black pepper lemon juice, and oil, and puree until smooth. Add salt and pepper to taste.

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 Red Tahini Spread
This bright spread is excellent for enriching meat, poultry, or vegetable sandwiches. Tahini contains healthier fat, and is an
excellent alternative to butter or margarine. Pomegranate juice complements the lemon juice here, creating a tangy flavor
that is much more interesting than lemon juice alone. Try integrating pomegranate juice concentrate into other recipes that
call for lemon juice, and enjoy the difference. When buying pomegranate juice concentrate, be sure to select one that has
no added sugar. Of course, if pomegranates are in season, use freshly squeezed juice.

Calories 56
Total fat 5g
Calories as fat 80%
Saturated fat 1g
Cholesterol 0 mg
Carbohydrates 2g
Dietary fiber 1g
Sodium 62 mg
Protein 2g
Carbohydrate choices None
Exchanges: 1 fat

INGREDIENTS PREPARATION
Makes 1¼ cups / Serving size:
1 tablespoon

- 12 tablespoons pure tahini - ½ cup water 1. In a food processor, process

- 2 tablespoons fresh lemon juice - ½ teaspoon Atlantic sea salt tahini, lemon juice, pomegranate
- 2 tablespoons pure unsweetened - ½ teaspoon ground black pepper juice concentrate, and garlic until
pomegranate juice concentrate smooth.
- 4 cloves garlic, chopped 2. Add pepper and puree until
- 1 medium red bell pepper, roasted smooth. Slowly add water until
(page 39), peeled, seeded, and cut mixture is desired consistency. Add
into strips salt and pepper, to taste.

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 Dried Tomato and Thyme Spread
This spread is excellent for upgrading any sandwich, especially one that contains pastrami, chicken, or cheese. Rinse the
dried tomatoes before soaking them, then save the soaking water for other uses. For example, add a bit of the reserved
liquid to the spread to thin it and make a delicious sauce (page 106). You can also use the liquid to cook brown rice, make
vegetable stock, or prepare any other food that would be complemented by a light tomato flavoring.

Calories 21
Total fat 2g
Calories as fat 86%
Saturated fat 0g
Cholesterol 0 mg
Carbohydrates 1g
Dietary fiber 0g
Sodium 57%
Protein 0g
Carbohydrate choices None
Exchanges: ½ fat

INGREDIENTS PREPARATION
Makes ¾ cup / Serving size:
1 tablespoon

- 2 cups warm water, for soaking 1. In a small bowl, place dried tomatoes to soak in warm water for several
- 1 cup salt-free, naturally dried hours. Drain tomatoes and reserve soaking liquid for another use. Transfer
tomatoes, rinsed tomatoes to a food processor, add oil and thyme, and process until smooth.
- 4 tablespoons extra-virgin olive oil 2. Add salt and pepper to taste, then transfer to a glass jar and refrigerate.
- 1 tablespoon chopped fresh thyme May be stored for several weeks.
- Pinch Atlantic sea salt
- ¼ teaspoon ground black pepper

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Sweetening Without Sugar

Dessert, of course, is the ultimate challenge. How can you consume less sugar and still enjoy life? One way of doing this is
to replace sugar with sugar substitutes, but we’ll try taking on the task without them. Rich, enjoyable, and satisfying desserts
can be made using a variety of techniques and ingredients, as well as small quantities of regular sweeteners to enhance
flavors. But if you want to replace the small amount of sweeteners that I use with sugar substitutes, that’s fine.

Notice that most of the desserts in this chapter contain regular sweeteners, but no more than one carbohydrate choice. To
achieve the sweet flavors in these recipes, I used several cooking techniques and a variety of ingredients.

Swee t e n w i t h s p i ce s
Basic sweet flavors can be achieved using sugar, honey, or other sweeteners, but more varied flavors are possible
using spices such as cinnamon, cloves, cardamom, and allspice. These spices emphasize sweetness and enhance it.
They are excellent for making sweetness richer, in contrast to sugar, which makes sweetness stronger. They also add
variety to sweetness, which can ultimately result in the use of less sweetener. Try adding them to your recipe every
time you make dessert.

Using a r o m a t i c l i q u i d s
Cooking or baking with aromatic liquids such as alcoholic beverages, flavored teas, and flavored extracts (vanilla or rose, for
example), enhances the taste of desserts and reduces the amount of sweetener necessary to achieve a satisfying taste. Try
using these ingredients instead of water, or in addition to it, whenever possible.

Using h e r b s
Herbs are often added to savory dishes before adding salt. Herbs such as mint, sage, and lemon verbena, as well as basil
and thyme, can also be used to enhance the flavor of desserts. Adding these herbs before you add sweetener can help you
make tastier food and reduce the amount of sweetener you use.

Keep t h e t e x t u r e c o a r s e
Though it may seem hard to believe, the texture of a food can affect our perception of sweetness. Take two apples, and
grate one of them finely and the other coarsely. Taste both apples, and you’ll likely find that the coarsely grated apple has a
sweeter taste. This may be because it stays on your tongue longer and activates your flavor glands more. Make sauces with
a coarse texture and you’ll see that you need to add less sweetener to reach a satisfying flavor.

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Cook r a w i n g r e d i e n t s
Sometimes, cooking can change the structure of the food you are using, and make it much sweeter. For example, compare
the taste of a raw onion to one that is sautéed. Sautéed onions are often sweet enough to balance a cooked dish. For an
even sweeter example, consider onion jam, in which onions play a central role. Use this technique to get a rich sweet flavor
without adding any sweetener at all.

Heat i n g t o s w e e t e n
The temperature of a dessert when it is served has a big effect on how it tastes. Sweetened tea that has just the right amount
of sweetness when it is warm will not taste as sweet when it is cold. Cold desserts require a larger amount of sweetener than
warm desserts to provide the same sweet flavor. Serve warm desserts, so you’ll require less sweetener to get high-quality
results.

Sauc e s a n d t o p p i n g s
A dessert does not need to be extremely sweet to be enjoyed. Sometimes, a sweet sauce or topping is all you need to
emphasize a sweet flavor. Furthermore, the contrast between a delicately flavored cookie with a sweet topping, or an
unsweetened fruit cake topped with honey, can be tastier than heavily sweetened alternatives.

The principles for using sweetener are quite similar to those for using salt. Just as the flavor of a dish can be enriched with
herbs and spices before salt is added, the flavor of desserts can be enhanced before adding sweetener. The recipes in this
chapter demonstrate how to use these techniques simply and quickly, so that they are practical in your own kitchen. Most of
the recipes use two or more techniques in order to create an especially fine result. Adopt these techniques when preparing
other sweet foods at home. I hope they help you cook better and reduce your consumption of sugar and sugar substitutes.

Another similarity between salt and sugar is the habit: have you ever wondered why children don’t seem to like fruit as much
today as they did in the past? Some people say fruit has less flavor today, since it has been genetically enhanced to extend its
shelf life, and that in the past, fruit was simply tastier. This could be right, but another reason could also be possible: perhaps
it is harder for people to detect the delicate natural flavors of fruit because they are so used to the high level of sweetness
found in sweetened and artificially-sweetened foods and drinks. Try to get used to adding less sweeteners. Start by reducing
the amount of sweetener a bit, so that the beverage or dessert is still tasty. After you get used to this change, reduce the
amount of sugar a bit more. In a shorter amount of time than you might expect (just a few weeks!) you’ll find that you need
to add a smaller amount of sweetener to enjoy your food and drink, and that foods you once liked are now too sweet for you.
You’ll also discover new flavors in your foods—flavors that were masked by sugar or sugar substitutes in the past.

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CHOOSING FRUIT FOR DESSERT

Note the proportion of fruit-based desserts and pastries in this chapter and in this entire book. I suggest adopting a similar
proportion in your kitchen, too. In order to succeed when preparing attractive and sweet fruit-based desserts, it’s important
to choose the right fruit. There are sweet fruits such as pears and melons and sour fruits such as kiwis and Granny Smith
apples. Remember that sour fruits don’t necessarily contain fewer carbohydrates than sweet ones, but using them may
require the addition of larger quantities of sweetener in order to achieve satisfyingly sweet results. When selecting fruits for
dessert, for example, in the Mango Sorbet and Fruit Salad with Maple Tahini (page 126), I recommend choosing fruit that
are naturally sweet and require only a small amount of sweetener in order to obtain a satisfying taste. See how the use of
pears in the recipe on page 114 and of other naturally sweet fruits in the fruit salad on page 126 allows us to make a rich
and tasty dessert while adding very little sweetener. Also, remember that fruit in season is sweeter and has more flavor than
fruit that is out of season. Consider this the next time you choose fruit for your dessert.

Get t o k n o w t h e d i f f e r e n t v a r i e t i e s o f y o u r favorite fruits – it can cut down your sweetener

consu m p t i o n
Many supermarkets sell a variety of apples, and each one has its own flavor. Granny Smith apples, for example, are sour;
Gala and Red Delicious apples are generally sweet. There isn’t a significant difference in the amount in the carbohydrate
content of various types of apples, so if you are looking for a sweet flavor for your dessert (for example, when making filling
for the Apple-filled Phyllo Pastry in Pomegranate and Red Wine Sauce, page 143), choose apples that are naturally sweet.
If you are cooking apples with fish, you may prefer an apple that is more sour. Use this principle when selecting plums,
pomegranates, or other fruit that comes in sweet and sour varieties. If you aren’t familiar with a fruit’s different varieties, ask
the manager of the fruit section in your supermarket.

Dried f r u i t
In most cases, I recommend using fresh fruit rather than dried fruit for one simple reason: even dried fruit with no added
sugar contains the same amount of sugar as fresh fruit, but in a serving that is much smaller in size. Since the size of a
dessert is important to many people, they will tend to consume a larger amount of fruit in a dessert made with dried fruit,
and therefore they’ll consume more carbohydrate than if they were to eat a dessert made with fresh fruit. However, if you
are using dried fruit to upgrade the taste of a dessert and not to increase its portion, dried fruit can be beneficial due to its
more concentrated flavor. For example, note how dried apricots are an excellent base for the sauce in the Almond Cookies
in Apricot Sauce (page 184); and how a thin layer of fruit leather provides a satisfying contrast with the cheese in the Rolled
Apricot Fruit Leather with Goat Cheese and Basil (page 118).

112 Delicious Diabetic Recipes

Fruit leather is fruit that has been pureed, cooked, spread, and dried into a thin and dry sheet. The most common type of
fruit leather is made from apricots, but you can also find papaya and pineapple fruit leathers. Whenever you buy fruit leather,
or any type of dried fruit, make sure it doesn’t have any added sugar. Many manufacturers add sugar in order to facilitate
the drying process and emphasize the fruit’s flavor, but this is completely unnecessary.

If you want to make fruit leather at home, try making it with apricots to start. Remove the pits and puree the fruit in a food
processor. Transfer the pureed fruit to a saucepan and cook over low heat while stirring until the liquid evaporates. This may
take as long as 1 hour. Line a baking pan with plastic wrap and spread the apricot mixture in a ¹⁄8-inch layer. Let the mixture
dry in the sun for a couple of days, or bake it at 200°F for about 6 hours, turn off the oven, and leave it to dry overnight in the
oven with a closed door. When the fruit leather is stiff but still pliable, peel it from the plastic wrap, and you’ll have delicious,
unsweetened fruit leather.

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 Pears in Spiced White Wine Sauce
Make sure you don’t overcook the pears in this recipe, so that they maintain their shape. Also, take care not to add too
much cornstarch to the warm sauce, since it will thicken naturally as it cools. Chill the pears and sauce separately, so that
the pears don’t become soft in the refrigerator. For variety, replace the pears with apples, quince, or any other hard fruit.
For a lovely upgrade, try filling the pears with coarsely chopped nuts of any type you like, or process ¾-ounce ground
toasted walnuts or pecans with every 1 cup sauce. You can also cook the pears in red wine, rather than white.

INGREDIENTS Calories 89
Serves 8 / Serving size: 1 pear + Total fat 0g
2 tablespoons Calories as fat 0%
Saturated fat 0g
- One 25-ounce bottle dry white wine Cholesterol 0 mg
- 1 vanilla stick Carbohydrates 23 g

- 1 cinnamon stick Dietary fiber 5g

- 4 whole allspice berries Sodium 2 mg

Protein 0g
- 4 cardamom pods
Carbohydrate choices 1½
- 4 cloves
Exchanges: 1½ fruit
- 1 tablespoon honey
- 8 medium Anjou pears, peeled
and cored from the bottom, with
stems intact PREPARATION
- Cornstarch, for thickening
1. In a pot over medium- return to pot and heat over low heat
high heat, mix together wine, until sauce reduces to about one-
vanilla, cinnamon, peppercorns, third. If sauce is too thin, mix in a
cardamom, cloves, and honey, and bit of cornstarch to thicken. Transfer
bring to a boil. Add pears and bring to refrigerator and chill. To serve,
to a boil, then reduce heat to low pour 2 tablespoons chilled sauce
and simmer for about 20 minutes, over pear.
or until pears are soft but still hold
their shape.
2. Remove pears from pot using a
slotted spoon, and chill. Pour sauce
through a fine mesh strainer, then

114 Delicious Diabetic Recipes

Pears in Spiced White Wine Sauce

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SWEETENING WITH AROMATIC MATERIALS

Using s p i c e s a n d a r o m a t i c l i q u i d s
The previous recipe shows how to use sauce, spices, and an aromatic liquid to enrich flavor. The aromatic liquid in which
the pears are cooked is wine. The alcohol in the wine, as in other alcoholic beverages, evaporates almost completely during
cooking, so the only sugar that remains is the wine sugar. Dry wines such as Sauvignon Blanc and Viognier have especially
low sugar content and are therefore suitable for this recipe. I highly recommend using dry wine when preparing sweets and
for cooking and baking in general. Many recipes can be upgraded by replacing half the quantity of water with dry white or
red wine. Try it yourself, and savor the difference.

The previous recipe also uses cardamom, cloves, allspice, and cinnamon for flavor, but you can use other spices as well,
such as star anise. Another possible flavor enhancer is brandy-soaked chopped dried fruit, such as prune, which can be
added to upgrade any dessert recipe in this book, or any other favorite dessert.

Using h e r b s i n d e s s e r t s
Herbs are used in most of the recipes in this chapter to enrich the flavor. Mint is often used in desserts, but herbs such
as thyme and basil, ones that are usually used in savory dishes, can also enrich desserts. For example, note how thyme
and lemon verbena are used to upgrade the flavor of the strawberries in the Strawberries in Lemon Verbena and Thyme
Marinade, with Ricotta (page 122), and how the basil enriches the Rolled Apricot Fruit Leather with Goat Cheese and Basil
recipe on page 118. In fact, the basil and fruit leather enrich the flavor in this dessert so much, you don’t need to add any
sweetener at all. Try using diverse herbs to upgrade your own desserts, and enjoy the results.

Soak f r u i t i n f r e s h h e r b s t o e n r i c h t h e i r f l a v or
Soaking fruit in a marinade of fresh herbs, as in the Strawberries in Lemon Verbena and Thyme, with Ricotta (page 122) is
an excellent way of enriching flavor. If you do this, I recommend cutting the fruit first so that it absorbs more flavors. Don’t
soak fruit for more than 2 or 3 hours, or it will become soggy. When making the Melon and Cherry Minestrone (page 123),
try soaking the melon cubes in lemon verbena before grinding them; when making the Pears in Spiced White Wine Sauce
(page 114), try soaking the pears in mint leaves before cooking. Try other combinations of fruit and fresh herbs; for example,
I like to marinate strawberries in lemongrass before serving.

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Rolled Apricot Fruit Leather with Goat Cheese and Basil

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 Rolled Apricot Fruit Leather with Goat Cheese and Basil
The apricot fruit leather in this recipe can be replaced with other types of fruit leather. If you can’t buy fruit leather in the store, try
making it yourself by following the instructions on page 113. You can replace the fruit leather in this recipe with whole dried apricots
or fresh fruit such as figs. Just slit the fruit down the middle and fill with the cheese mixture. To vary the filling, replace the basil
with mint, sage, or coarsely chopped nuts such as pistachios. If you’d like to make the dessert a bit sweeter, serve the stuffed fruit
with one of the sweet sauces described in this book.

Calories 34
INGREDIENTS Total fat 2g
Serves 8 / Serving size: 2 slices Calories as fat 53%
Saturated fat 1g
- Two 8 x 8-inch sheets unsweetened Cholesterol 1 mg
apricot fruit leather Carbohydrates 4g

- 6 tablespoons low-fat soft Dietary fiber 0g

(spreadable) goat cheese Sodium 28 mg

Protein 0g
- 6 tablespoons chopped fresh basil
Carbohydrate choices None
Exchanges: ½ fat

PREPARATION

1. Lay one fruit leather flat on your TIP Using low-fat cheese when making desserts can be a bit challenging, since it tends
work surface, and spread ½ the to lose its form when you work with it. The higher the percentage of fat, the more it stays

cheese on top in a thin, even layer. solid. If the low-fat cheese you are working with becomes too soft to handle, return it

Sprinkle evenly with ½ the basil. to the refrigerator for 5 to 10 minutes. Chilling the cheese will cause it to solidify again,

Repeat with second fruit leather. and make it easier to handle. Try this technique in the following recipe: after you have

2. Roll up fruit leathers into a tight spread the cheese mixture on the fruit leather, roll the fruit leather and refrigerate it for at

roll, and chill for at least 15 minutes, least 15 minutes before cutting it. Once the roll has been cut, let the pieces sit at room

until cheese hardens. Cut into temperature for a few minutes. Allowing the temperature of the dish to increase will make

½-inch slices, then let sit at room it tastier. Note how refrigeration can help you significantly reduce the amount of fat

temperature for about 10 minutes and sugar in a dish.

before serving.

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SWEETENING BY CHANGING THE CHARACTERISTICS
OF INGREDIENTS

Swee t e n i n g t h r o u g h a c h a n g e i n t e m p e r a t u r e
The recipe on the next page is one of the most surprising I have come across recently. It takes excellent advantage of a
simple technique: heating. The next time you barbecue, bring with you some aluminum foil and fruit. Make a roasting bag
with the aluminum foil and put the fruit inside, along with some aromatic ingredients such as orange juice or red wine. Add a
teaspoon of honey and close the roasting bag. If you really want a surprise, throw in a bit of red hot chili pepper as well. When
you sit down to eat and there is still space on the barbecue, place the bag of fruit on top and let it roast for a few minutes,
turning it over every now and then. By the time the meal is over, a delicious dessert will be waiting.

To make a roasting bag, cut off a 3-foot piece of heavy-duty aluminum foil, and fold it in half widthwise. Make double folds
along the right and left edges to close the sides securely. Place the fruit and aromatic ingredients inside the bag, then make
a double fold along the top edge to seal it. You can also use this technique to roast fruit in your oven. Simply put the oven on
broil; I’m sure it will be happy to host a roasting bag like this.

Swee t e n i n g b y c o o k i n g
The introduction to this chapter describes how an onion becomes sweeter through heating. Reduced balsamic vinegar is another
example of how cooking can cause a change in flavor. In its natural state, balsamic vinegar is made up of little carbohydrates
and a lot of acid. Therefore, it’s the taste of the acid that dominates the flavor of the vinegar. Gentle heating causes the acid to
evaporate and emphasizes the sweet flavor. The reduced liquid is rich, sweet, and excellent for serving with desserts, such as
the recipe on page 122. When reducing balsamic vinegar, take care not to reduce it to too much. Remember that the sauce is
served cool, and it will thicken as it cools; if you reduce balsamic vinegar too much, it will likely be too thick.

Reduced balsamic vinegar can be stored in the refrigerator for several days, and served with fruit desserts or pastries. Try
pouring some on the Mango Cubes in Cashew Cream (page 58), the Rolled Apricot Fruit Leather with Goat Cheese and Basil
(page 118), on frozen desserts such as the Mango Sorbet (page 126), or on baked goods such as the Apple-filled Phyllo
Fingers (page 143).

Swee t e n i n g t h r o u g h t e x t u r e
The fruit soup on page 123 demonstrates how a dessert with a coarse texture can be sweet enough to the palate without adding
sweeteners. Instead of simply pureeing all of the fruit to the same coarse texture, I puree some of it to a fine texture and add whole
cherries to make a combination that is reminiscent of minestrone soup. These types of textures can also be achieved by adding
various types of nuts.

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 Nectarines Roasted in Orange Juice and Date Honey
The next time you attend a barbecue, use the technique described below to create a delicious appetizer of barbecued
vegetables that can be eaten while the meat is being cooked. Simply make a roasting bag with aluminum foil (page 119) and
fill it with zucchini, cauliflower, fennel, mushrooms, and any other type of vegetable you like. Add a bit of olive oil and put the
bag on the grill. You can also add hot pepper to upgrade the flavor even more. If you want to avoid direct contact between
food and aluminum foil, place a piece of parchment paper on the aluminum foil before folding it into the bag.

Calories 71
Total fat 0g
Calories as fat 0%
Saturated fat 0g
Cholesterol 0 mg
Carbohydrates 17 g
Dietary fiber 3g
Sodium 0 mg
Protein 2g
Carbohydrate choices 1
Exchanges: 1 fruit

INGREDIENTS PREPARATION
Serves 4 / Serving size: 2
nectarine halves + 1 tablespoon
sauce

- 4 nectarines, halved 1. Preheat barbecue or oven to 350°F, and prepare a roasting bag with
- 2 tablespoons fresh orange juice aluminum foil (page 119).
- 1 teaspoon unsweetened 2. Place nectarines, orange juice, and date honey inside, and close bag
date honey securely. Place bag on barbecue or oven and roast for about 30 minutes,
turning occasionally.

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Nectarines Roasted in Orange Juice and Date Honey

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 Strawberries in Lemon Verbena and Thyme, with Ricotta

Low-fat ricotta is an excellent cheese for upgrading desserts thanks to its texture, flavor, and low percentage of fat. Just make sure
you are using natural-flavor, unsalted ricotta. Ricotta is best used when combined with fruit, such as a base for strawberries in
this recipe. In Pears in Spiced White Wine Sauce (page 114) you can mix the ricotta with the wine sauce to make the sauce even
richer. Ricotta is delicious when combined in baked dishes, as well. For more on that, see Ricotta and Pear Dim Sum in Pistachio
and Apple Sauce (page 144).

Calories 47
Total fat 0g
Calories as fat 19%
Saturated fat 1g
Cholesterol 3 mg
Carbohydrates 8g
Dietary fiber 2g
Sodium 14 mg
Protein 1g
Carbohydrate choices ½
Exchanges: ½ fruit

INGREDIENTS PREPARATION
Serves 4 / Serving size:
1 tablespoon ricotta + ½ cup 1. In a medium bowl, mix together strawberries, lemon verbena, and thyme.
strawberries + 1 tablespoon sauce Cover and refrigerate for 2 hours.
2. In a small saucepan, heat vinegar over low heat, stirring occasionally, until
- 10 ounces strawberries, stemmed vinegar reduces to about a third of its original volume. Transfer to refrigerator
and halved and chill.
- ½ cup fresh lemon verbena leaves 3. To serve, spread 1 tablespoon cheese on each serving dish. Top with ¼ of
- 1 tablespoon fresh thyme leaves the strawberries, and pour sauce on top.
- ½ cup balsamic vinegar
- 4 tablespoons low-fat unsalted
ricotta cheese

122 Delicious Diabetic Recipes

 Melon and Cherry Minestrone with Apple-filled Phyllo Fingers
The simple technique used in the following recipe can be used to make a variety of desserts with fruit and herbs. Upgrade
it in the summer by processing the soup with ice cubes or by adding frozen fruit (see page 161). Try kiwi and mint,
watermelon and ginger, or mixed berries with more exotic flavors. You can also decorate the soup with a spoonful of sliced
toasted almonds.

INGREDIENTS PREPARATION Calories 69

Serves 16 / Serving size: ¾ cup Total fat 2g
minestrone + 1 phyllo finger 1. Prepare fruit soup: Place Calories as fat 26%
melon, mint, and vodka into a Saturated fat 0g
Fruit soup food processor and process until Cholesterol 0 mg
- 1 medium cantaloupe, peeled, blended. Transfer to a large bowl, Carbohydrates 10 g

seeded, and cubed and mix in cherries. Cover and chill Dietary fiber 2g

- ½ cup mint leaves, separated for at least 1 hour. Sodium 10 mg

Protein 1g
- 1 tablespoon vanilla vodka 2. Prepare phyllo fingers: In a
Carbohydrate choices ½
- 1 pound cherries small non-stick frying pan, cook
Exchanges: ½ fruit, ½ fat
- 4 passion fruits, halved, for garnish apple with water for about
5 minutes, until apple softens.
Phyllo fingers Drain liquid and transfer apple to
- 1 Royal Gala apple, cored and cut a small bowl. Cover and let cool to phyllo sheets, oil, and filling
into ½-inch cubes room temperature. to make 16 cylinders. Arrange
- 5 tablespoons water 3. Preheat oven to 425°F and line cylinders on baking sheet and bake
- Four 12½ x 14-inch sheets a baking sheet with parchment for 4 minutes, until golden brown.
phyllo pastry paper. Lay 1 phyllo sheet on your 4. To serve, distribute fruit soup
- 2 tablespoons walnut oil work surface and brush with evenly among martini glasses.
1 tablespoon oil. Top with a second Scoop seeds from passion fruit
sheet of phyllo, and cut into with a small spoon, and sprinkle on
8 even rectangles. Place a thin row each serving. Insert a phyllo finger
of apple filling along a long edge and serve immediately.
of each rectangle, fold sides over
filling, and roll up into a cylinder.
Repeat process with remaining

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USING SUGAR SUBSTITUTES

If the desserts described in this chapter aren’t sweet enough for you, you can add your preferred sugar substitute to make
them sweeter, at least until your palate becomes accustomed to enjoying foods that are less sweet. Notice that these desserts
depend on a variety of natural sweetening techniques, so if you do decide to add some sugar substitute, you’ll probably need
less than you normally would when making dessert. In this manner, the taste of the sugar substitute mixes well with the
flavors in the dessert, and the aftertaste that often accompanies sugar substitutes will be minimized. If you choose to replace
sugar with sugar substitute in ordinary recipes, here are several suggestions to keep in mind:

Choo s e r e c i p e s t h a t r e q u i r e s m a l l q u a n t i t i e s of sweeteners and combine a variety of

natur a l f l a v o r s
Try to find recipes that have a variety of flavors, and a relatively small quantity of sweetener. In those cases, replace a third to
two-thirds of that sugar with a sugar substitute. Take into account that if the dominant flavor of the recipe is sugar, the sugar
substitute flavor will be highly noticeable.

Vary t h e t y p e s o f s u g a r s u b s t i t u t e s t h a t y o u use
That way you’ll be consuming relatively smaller quantities of the various substitutes. If you plan on cooking or heating the
dish you are preparing, read the fine print on the sugar substitutes in your pantry. Make sure you choose one that will retain
its sweetening power when heated.

Suga r s d o m o r e t h a n j u s t s w e e t e n
It’s important to know that sugar does more than just sweeten when used in preparing foods. For example, sugar doesn’t
freeze in a household freezer. When it’s included in sorbet it prevents the sorbet from freezing completely, and helps retain
its texture. If you replace the sugar with sugar substitute in an ordinary sorbet recipe, the sorbet will be sweet enough, but
the texture will be brittle rather than creamy and smooth. In order to make sorbet without adding sugar you can do one of
two things. One technique is to heat the fruit puree and reduce it before freezing the sorbet. This eliminates unnecessary
liquids that could cause the sorbet to become too frozen. Another strategy, and the one used in the recipe on the next
page, is to use fruit (like mango) that has a fibrous texture but relatively little liquid. The role of sugar in baking is complex,
and replacing it with sugar substitutes can cause significant changes to the baked product. If you are planning to make
substitutions, consider the following tips:

- The rich brown color of many baked products is due to the caramelization of sugar. Dough or batter in which sugar has
been replaced with a sugar substitute will be paler than usual in color. This can be partially overcome by brushing a thin
layer of oil on the dough before baking it.

124 Delicious Diabetic Recipes

- Baked items made with sugar substitutes are usually ready 5 to 10 minutes before baked items made with sugar.

- Sugar acts as a preservative in baked goods. A baked item that contains a sugar substitute will have a shorter shelf life.
I recommend freezing such items to preserve freshness (see page 130).

- In yeast dough, yeast feeds on sugar, and this helps the dough to rise. Yeast dough in which sugar has been replaced with
sugar substitutes will not rise as expected. It is possible to add more yeast to the dough, or to leaven the dough for a longer
period of time.

If you decide to use sugar substitutes when baking, choose the right baked goods (ones that contain a lot of fruit, and not
too much sugar, such as in the recipe on page 127) and the results can be relatively good. However, I am sure that if you
accustom yourself to eating desserts that are less sweet, you’ll reduce the amount of sugar substitute you use. As a result,
the desserts will be tastier and you’ll enjoy them more.

THE QUANTITY

In French cuisine, portions of food are often known for being high in taste and relatively small in size. I recommend adopting
this approach to all foods, especially desserts, since their purpose is to imbue flavor and not satisfy hunger. Portions can be
small but flavorful. The reason is simple: if you are satisfied with a smaller quantity of dessert, you can use a larger quantity
of sweetener without increasing your consumption of sugars.

Confused? Notice that in the recipe on page 127, a serving comprises of four biscotti. If you are satisfied with just two biscotti
instead of four, then you can double the amount of regular sweetener you use, and you’ll still be consuming the same
amount of sugar. You can relate in the same manner to all of the recipes in this chapter: the more you can be satisfied with
a smaller serving, the more regular sweetener you’ll be able to add, while staying within the recommended limits.

Strive for servings that are small and of high quality when making desserts. When eating them, take small bites. Move the
morsel to the center of your tongue, close your mouth, and shut your eyes. Let the taste spread through your mouth. Only
after the flavor has spread, chew the dessert again. Continue eating your dessert, very slowly, in this manner. I’m sure you’ll
enjoy the taste more than usual. Practice eating this way as often as possible. You’ll get more pleasure from your food for a
longer time, and the amount of sugars you consume will be reduced.

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 Mango Sorbet and Fruit Salad with Maple Tahini
Make an ordinary fruit salad extraordinary by adding a few nuts as well as exotic fruits such as pineapple, mango, persimmon,
or avocado. (Although combining avocado with sweet foods may be unusual in Western cuisines, it is common in Asian
cuisine, where salting avocado is considered unusual.) The sauce in your fruit salad can also make it special. This recipe
mixes fruit juice with tahini, but you can replace the tahini with natural peanut butter or cashew butter. If the fruit you choose
is sweet enough, try adding ginger, hot pepper, or cumin to spice it up a bit.

INGREDIENTS Calories 82
Serves 15 / Serving size: ¹⁄³ cup Total fat 2g
salad + 1 scoop sorbet + Calories as fat 22%
1 tablespoon sauce Saturated fat 0g
Cholesterol 0 mg
Sorbet Sauce Carbohydrates 15 g

- 3 ripe medium mangos, - 1 teaspoon pure tahini Dietary fiber 3g

peeled, halved, and pitted - 1 tablespoon unsweetened 100% Sodium 3 mg

Protein 0g
- 1 teaspoon fresh lemon juice maple syrup
Carbohydrate choices 1
- 2 tablespoons vanilla vodka - ¼ cup orange juice
Exchanges: 1 fruit
- Sugar substitute equivalent to
1 teaspoon sugar, optional
- Boiling water, if necessary PREPARATION

Fruit salad 1. Prepare sorbet: Grate mango and fruit halves and transfer to a medium
- 1 passion fruit, halved transfer to a medium bowl. Mix in bowl. Mix in pear, persimmon, apple,
- 1 medium Anjou pear, cored and lemon juice, vanilla vodka, and sugar banana, and avocado.
cut into ½-inch cubes substitute until well combined. Cover 4. Prepare sauce: In a small bowl,
- 1 medium persimmon, cut into with plastic wrap, and transfer to mix together tahini, maple syrup,
½-inch cubes freezer until frozen, at least 3 hours. and orange juice.
- 1 medium Red Delicious apple, 2. Transfer frozen mango mixture 5. Just before serving, remove mango
cored and cut into ½-inch cubes to a food processor and puree. If mixture from freezer, transfer to a
- 1 medium banana, cut into mango is too cold to process, add a food processor, and puree. Distribute
½-inch cubes tablespoon of boiling water. Return fruit salad evenly among serving
- 1 medium avocado, ripe but firm, to bowl, cover, and refreeze. dishes. Top each serving with a scoop
peeled, cored, and cut into 3. Prepare fruit salad: Using a of mango sorbet and sauce.
- ½-inch cubes spoon, scoop seeds out of passion

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 Dried Fruit and Nut Biscotti
The ratio between the dried fruit and nuts in this recipe and the flours is almost 1:1, making it rich in flavor, attractive, and
naturally sweet. Feel free to make variations in this recipe by using your favorite dried fruit and nuts. Because of its large
quantity of dried fruit and nuts, the dough has a delicate texture that requires a different method of handling from other
cookie recipes. After the dough is partially baked as a log, it is transferred to the freezer, frozen and then sliced into very thin
slices. These slices are then baked again to make crispy biscotti that are just right for serving with coffee.

INGREDIENTS PREPARATION Calories 98

Makes 300 biscotti / Total fat 3g
Serving size: 4 biscotti Calories as fat 28%
Saturated fat 1g
- 21 ounces (about 5 cups) whole- 1. In the bowl of an electric mixer, Cholesterol 34 mg
wheat flour combine whole-wheat flour, all- Carbohydrates 15 g

- 14 ounces (about 3 cups) all- purpose flour, baking powder, brown Dietary fiber 2g

purpose white flour sugar, sugar substitute, and salt. Add Sodium 37 mg
Protein 3g
- 1 teaspoon baking powder almonds, hazelnuts, figs, apricots,
Carbohydrate choices 1
- 4 tablespoons brown sugar and raisins, and mix until combined.
Exchanges:
- Powdered sugar substitute equal to Add eggs, egg yolks, and orange ½ starch, ½ fruit, ½ fat
4 tablespoons sugar rind, and mix until combined. Shape
- Pinch Atlantic sea salt batter into six logs, flatten slightly,
- 5½ ounces raw almonds, coarsely then chill for about 30 minutes.
chopped 2. Preheat oven to 350°F and line 3. Preheat oven to 350°F and line
- 5½ ounces raw hazelnuts, coarsely 2 baking sheets with parchment baking sheets with parchment paper.
chopped paper. Lay logs on baking sheets Remove logs from freezer and slice
- 11 ounces unsweetened dried figs, and bake for 25 minutes. Remove into very thin slices. Arrange slices
coarsely chopped logs from oven and let cool, then on baking sheets, and bake for
- 11 ounces unsweetened dried wrap each log in plastic wrap, 10 minutes. Cool on a wire rack
apricots, coarsely chopped transfer them to the freezer, and before serving. May be stored in an
- 3 ounces unsweetened raisins, freeze for 2 to 3 hours, until frozen. airtight container for up to 3 to
coarsely chopped At this stage, logs may be stored 4 weeks.
- 8 large eggs for several weeks.
- 4 large egg yolks
- Rind from 1 orange

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 Dried Fruit and Nut Biscotti

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Baked Goods

Even people who excel at healthy cooking may run into trouble when it comes to healthy baking. The unfamiliar texture of
whole-grain flour, along with efforts to reduce fat and sugars, can make the task a bit challenging. The recipes in this chapter
demonstrate the secrets of healthy baking.

My first suggestion is to start with healthy recipes. It may be tempting to use your regular recipes and simply replace white
flour with whole-wheat flour or part of the butter with canola oil, but the results of such substitutions can be mediocre, even
disappointing. Dough is a complex mixture, and since making successful substitutions is difficult, I recommend using healthy
recipes from the start.

If you do decide to make your own healthier baked dishes, I suggest you try a culinary trend that involves incorporating
vegetable puree into the dough. One of the most noticeable qualities of dough made from whole-wheat flour is its dense texture.
Though some people like this texture, others prefer the light, airy texture of dough made with white flour. A common solution
is to add more fat to the dough, but clearly that’s not something you want to do. In my opinion, one of the best solutions is to
incorporate vegetable puree into the dough. Dough made with vegetables has a rich color, a lower calorie and carbohydrate
count, and an airy texture that allows for the use of less fat too. A large portion of the recipes in this chapter are influenced by
this trend, which I hope becomes permanent.

I’ll conclude with some advice: working with dough made from whole-wheat flour is different than working with dough made
from white flour. The texture of the resulting baked good is also different. Getting used to these two differences may take a
bit of time, just as it takes time to adjust to a change in the quantity of salt and sugar you consume. To make the transition to
whole-wheat flour easier, start with a mixture of white flour and whole-wheat flour. Rather than using 100% whole-wheat flour,
try using 75% or even 50% whole-wheat flour. In this chapter, you’ll find recipes that use various mixtures of flours, from 50%
whole-wheat flour and 50% white flour to 100% whole-wheat flour. If you find that you aren’t accustomed to whole-wheat flour,
replace part of it with white flour. As you gain confidence with whole-wheat flour, increase its percentage of the total flour. As
long as you are using at least 50% whole-wheat flour when you bake, you are heading in the right direction. Remember: it’s
better to make baked goods with 50% whole-wheat flour that will be eaten with pleasure, than with 100% whole-wheat
flour that isn’t eaten at all, or that requires high calorie pastry as a compensation.

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Yeast Dough

The main challenge in making healthier yeast dough is how to incorporate whole-wheat flour. One of the qualities of whole-
wheat flour is that it contains less gluten than white flour. (Gluten is found in the wheat seed, and because whole-wheat flour
includes the wheat kernel coating, there is relatively less gluten in whole-wheat flour than in white flour.) In order for yeast dough
to rise properly it needs a high quantity of gluten. Here are a few techniques that can be used to help yeast dough made with
whole-wheat flour rise properly:

Add 1 t a b l e s p o o n o f g l u t e n p o w d e r f o r e v e ry 2 pounds (7½ cups) whole-wheat flour. Maintain

the same ratio for mixed flours as well; for example, add ½ tablespoon gluten if you use 2 pounds of flour comprised of 50%
whole-wheat flour and 50% white flour. Gluten powder is found in many health food stores and can be stored in the freezer for
several months.
Knea d y e a s t d o u g h m a d e w i t h w h o l e - w h e a t flour more thoroughly than usual. Kneading helps the
gluten particles connect with each other, and this helps the dough rise.
Add l i q u i d s t h a t a r e l u k e w a r m i n t e m p e r a t u r e. This helps dough reach the ideal temperature for rising.

Achie v i n g a n a i r y t e x t u r e
To reduce the density of dough made with whole-wheat flour, try aerating it by adding pureed vegetables. The Pumpkin Dinner
Rolls with Flakes of Thyme (page 132) demonstrates how to make high-quality dough with 100% whole-wheat flour and without
any added oil. For variety, replace the pumpkin with kohlrabi, parsley root, or any other root vegetable. Baked goods made with
vegetable puree have a shorter shelf life than store-bought baked goods. This is always true of homemade baked goods since
they don’t contain the large quantity of additives, salts, and sugars that are added to mass-produced baked goods to extend
their shelf life. Therefore, in order to make things easier for yourself and to preserve the freshness of your baked foods, try to
prepare a large quantity of baked items whenever you bake, and then freeze most of them. This means you’ll have healthy,
homemade baked goods on hand whenever you want them. The Beer and Almond Bread recipe on the opposite page is an
example how to make bread without pureed vegetables or gluten. In fact, with this recipe, you don’t even need to wait for the
dough to rise. In the time it takes to chop a salad and set the table, you’ll have bread—made from whole-wheat flour and a
bottle of beer—baking in the oven.

How t o p r e p a r e b a k e d g o o d s f o r f r e e z i n g
Reduce the baking time for items you know you’ll be freezing. Make sure the baked items are completely cooled before
freezing. Wrap them well with plastic wrap or place them in freezer-safe storage bags. Packaging baked goods properly before
freezing protects them from moisture that can build up and damage their texture. When you want to eat the baked goods, take
them out of the freezer and place them directly in a preheated oven to defrost them and complete the baking process.

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 Beer and Almond Bread
I suggest using light beer in this recipe, for a delicate flavor. The almonds can be substituted with another type of nut, such
as walnuts, or with fresh herbs, such as thyme. The texture of the mixture before baking is a batter, so you’ll need a pan
with high sides for baking this bread. If you want to make rolls, use a muffin pan. Don’t fill the pan or muffin cups more than
halfway with batter to allow room for the bread to rise. After you have mastered the basic recipe, trying adding 3½ ounces
grated, low-fat, semi-soft, white cheese and 1½ ounces dried tomatoes to the batter.

Calories 83
Total fat 1g
Calories as fat 11%
Saturated fat 0g
Cholesterol 0 mg
Carbohydrates 15 g
Dietary fiber 2g
Sodium 167 mg
Protein 3g
Carbohydrate choices 1
Exchanges: 1 starch

INGREDIENTS PREPARATION
Makes one 1 loaf (20 slices) /
Serving size: One ½-inch thick slice

- Unrefined canola oil, for greasing 1. Preheat oven to 350°F. Grease a 10 x 5 x 3-inch loaf pan with oil. In a large
- 9 ounces (about 2 cups) whole- bowl, mix together flours, baking powder, sugar, and salt until combined. Whisk
wheat flour in beer and mix until batter is smooth and there are no lumps. Mix in almonds
- 4½ ounces (about 1 cup) all- until evenly distributed.
purpose white flour 2. Transfer batter to loaf pan and bake for 40 minutes, until a toothpick inserted
- 2 teaspoons baking powder into center comes out dry. Cool before slicing.
- 1 tablespoon brown sugar
- 1 teaspoon Atlantic sea salt
- One 16-ounce bottle light beer
- 1½ ounces raw almonds

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 Pumpkin Dinner Rolls with Flakes of Thyme

The amount of liquid in every vegetable is different, so when you add water to the pureed vegetables in this recipe, do so
slowly, and just until the desired consistency is reached. Be patient when you mix the dry and wet ingredients together
to form dough since whole-wheat flour takes a bit of time to absorb liquids. Add the remaining liquid, if necessary, at this
stage. In addition to thyme leaves and pumpkin seeds, you can also sprinkle nigella seeds and sesame seeds on the rolls.
To make the tops crispy, place a small bowl with water in the oven while the rolls are baking.

INGREDIENTS PREPARATION Calories 83

Makes 45 rolls / Serving size: 1 roll Total fat 1g
Calories as fat 11%
- 1½ pounds fresh pumpkin, peeled, 1. In a large pot over high heat, Saturated fat 0g
seeded, and cut into chunks bring water with a pinch of salt Cholesterol 1 mg
- 6 cups water to a boil. Add pumpkin, reduce Carbohydrates 18 g

- 2³⁄5 pounds (about 8 cups) heat to low, and cook for about Dietary fiber 3g

whole-wheat flour, plus more for 30 minutes, until pumpkin is soft. Sodium 183 mg
Protein 3g
dusting Drain, mash pumpkin with a fork,
Carbohydrate choices 1
- 1¼ ounces (2 tablespoons) fine and let cool.
Exchanges: 1 starch
Atlantic sea salt 2. Separately, in a large bowl, mix
- 1 tablespoon gluten, optional together flour, salt, gluten, and
- 1²⁄5 ounces (4 tablespoons) sugar until combined. Add yeast
brown sugar and mix well. 5. Turn out dough on a lightly
- ½ ounce (2 packages) dry 3. Place pumpkin and ½ cup floured surface, and gently knead
active yeast water in a food processor, and to reduce its size. Divide dough
- ¾ cup lukewarm water process until smooth. Add into 45 even pieces and shape
- ½ egg, beaten pumpkin puree to dry ingredients each piece into a roll. Arrange rolls
- 4 tablespoons thyme leaves and knead until thoroughly on baking sheets, and let rise in a
- 2 tablespoons raw pumpkin seeds combined. Add remaining water, warm place for 1 hour.
if necessary, and knead well. 6. Preheat oven to 400°F. Brush
4. Cover bowl with a clean kitchen rolls with egg, sprinkle with thyme
towel and let rise in a warm place and pumpkin seeds, and score
for about 45 minutes, until dough tops with a sharp knife. Bake for 13
doubles in size. Line 2 baking minutes, until tops are golden brown.
sheets with parchment paper.

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Pumpkin Dinner Rolls with Flakes of Thyme

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PASTRY DOUGH

Pastry dough is an art unto itself and entire books are dedicated to making it to perfection. Many elements affect the
flakiness, softness, color, and taste of pastry dough. Unlike yeast dough, pastry dough should not be too dense, so the use
of whole-wheat flour that contains less gluten is actually an advantage. The challenge that remains, however, is the quantity
and type of fat you use. How can you obtain a desirable texture while using a reasonable quantity of healthier fat? Here, too,
vegetables come to the rescue, by upgrading the taste, texture, and flakiness of the pastry.

There are a few important differences in the preparation of yeast dough and pastry dough. First of all, the ingredients are
added in a different order. When making pastry dough, all the dry ingredients are mixed together first, and then the oil is
added. The liquid is added at the end. Another difference is the amount of kneading. Pastry dough should be kneaded
as little as possible. Precise measurements and techniques are always important when making dough, but they are
especially important when using healthier ingredients. The more you adhere to the right technique, the higher the
quality of your pastry.

The pastry dough described on the facing page can be used in any baked goods recipe calling for pastry dough. I use
canola oil and olive oil for savory baked goods. If you want to make a sweet pastry, replace the olive oil with walnut
oil, since the taste of olive oil doesn’t generally suit sweet flavors, and replace the eggplant with banana, which has a
dominant flavor, or with pumpkin, which has a more delicate flavor. For a sweet alternative filling, mix together 7 ounces
of unsalted ricotta cheese with 6 cored and cubed plums or apples and 6 sliced fresh figs (which have been cooked in
½ cup of dry red wine and chilled).

Buck w h e a t a n d y o g u r t d o u g h
This dough is surprisingly simple to make and has a high-quality texture that doesn’t include any fruits or vegetables. Its
taste is suitable for either savory or sweet dishes. The ratio between flour and yogurt depends on the liquidity of the yogurt.
To make this dough, place buckwheat flour in a bowl, add a pinch of salt, and slowly add yogurt while mixing. When the
mixture has the texture of dough, transfer it to the refrigerator for 30 minutes, then roll it out, as thin as you can, and fill as
desired. Bake at medium heat until ready.

134 Delicious Diabetic Recipes

 Eggplant Pastry Filled with Cheese and Swiss Chard
The pastry dough in this recipe can be paired with a wide variety of fillings. To make a savory filling with a velvety texture,
heat 1 tablespoon olive oil, and sauté 2 leeks, 5 ounces sliced mushrooms, and a bit of fresh thyme. For a more substantial
dish, fill the dough with a mixture of 1 pound lean ground beef, 1 cup chopped parsley, 1 chopped onion, and 2 tablespoons
tahini. Remember, it is essential to strain and chill the filling.

INGREDIENTS PREPARATION Calories 128

Serves 24 / Serving size: 1 slice Total fat 6g
Calories as fat 42%
Filling 1. Prepare filling: In a medium Saturated fat 2g
- 1 tablespoon extra-virgin olive oil frying pan, heat oil over medium- Cholesterol 7 mg
- 4 pounds Swiss chard, thinly sliced high heat. Add Swiss chard, and Carbohydrates 14 g

- ¼ teaspoon Atlantic sea salt sauté for about 15 minutes, until Dietary fiber 1g

- ¼ teaspoon ground black pepper liquid evaporates. Add salt and Sodium 199 mg
Protein 5g
- 9 ounces low-fat, semi-soft white pepper to taste, then transfer to a
Carbohydrate choices 1
cheese, such as feta, cut into colander and drain. Mix in cheese,
Exchanges: 1 starch, 1 fat
½-inch cubes and transfer to a medium bowl.
Cover and chill until ready to use.
Pastry dough 2. Prepare pastry dough: Preheat
- 9 ounces whole-wheat flour oven to 400°F and line a baking ¼-inch thick. Place half of filling
- 9 ounces all-purpose white flour, sheet with parchment paper. In in a row along a long end of the
plus more for dusting a large bowl, mix together flours, rectangle, then roll up into cylinder
- 2 teaspoons baking powder baking powder, and salt. Add olive and fold sides. Repeat process
- 1 teaspoon fine Atlantic sea salt oil and canola oil, and mix until with remaining dough and filling.
- 3 tablespoons extra-virgin olive oil texture is sandy. Mix in eggplant Brush the tops of both rolls with
- 3 tablespoons unrefined canola oil and orange juice, and knead until beaten egg, and sprinkle nigella
- 10 tablespoons finely chopped dough is uniform. Take care not to and sesame seeds over top. Place
roasted eggplant (page 89) knead too much. rolls on baking sheet, and bake for
- 6 tablespoons fresh orange juice 3. Divide dough in half. On a 15 minutes, until golden brown.
- ¼ egg, beaten lightly floured surface, roll one Let cool slightly before slicing into
- 1 teaspoon nigella seeds half into a rectangle that is about 1-inch thick slices.
- 1 teaspoon sesame seeds

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 Eggplant Pastry Filled with Cheese and Swiss Chard

136 Delicious Diabetic Recipes

VEGETABLE BAKES

These versatile dishes use mainly simple ingredients and require relatively little preparation time. A single vegetable bake,
which usually provides several servings, can be kept in the refrigerator for four or five days, or frozen for several weeks. If you
plan on freezing a vegetable bake, I recommend cutting it into serving-size pieces before freezing. When you want a light and
easy meal, simply take a serving out of the freezer and defrost. Serve with a side salad for a lovely light lunch, or with some
fish or chicken as a quick and satisfying dinner.

Vegetable bakes are excellent recipes for improvisation. They can be made with a diverse list of healthy ingredients and
are very easy to alter. Simply chop up vegetables you have in the refrigerator, mix them with eggs, whole-wheat flour, and
a liquid, and bake in the oven at 350°F. About 40 minutes later, you’ll have a warm, filling dish, ready to be savored. If you
aren’t sure about quantities, use the recipe on the page 138 as a template, and substitute with the vegetables you have at
home. Because every vegetable has a different quantity of liquid, I recommend draining vegetables with lots of liquid first,
then adding liquid separately until the desired consistency is reached. If you do this, the recipe will always work. A bit of low-
fat, semi-soft cheese or low-fat yogurt and fresh herbs are excellent additions that will always upgrade the final dish.

Repla c e e g g s w i t h t o f u t o r e d u c e f a t
Another ingredient I recommend integrating into baked goods in general, and vegetable bakes in particular, is tofu. Tofu
can even help you reduce the amount of fat you use to make dough. To do this, puree 3 ounces of soft silken tofu and 1
tablespoon of oil in a food processor until you have a smooth cream. Use this mixture to replace 1 egg. This combination can
replace half the quantity of eggs in most recipes. Give it a try with the Dried Fruit and Nut Biscotti (page 127).

BAKING WITH WHOLE AND CRUSHED STARCHES

Another way of making whole-grain baked goods that have an airy texture is by using coarsely ground whole-grain flour,
crushed whole grain such as bulgur, whole grain such as oats, or even pre-cooked whole grains. These items can be used to
bake excellent breads, vegetable bakes, even cakes that have a unique, sometimes, very delicate texture.

If you want variety, try replacing whole-wheat flour in Zucchini and Cherry Tomato Bake (page 140) with bulgur, cooked brown
rice, or quinoa. If you choose bulgur, add just half the usual amount of liquid; if you prefer using a cooked whole grains, leave
out the liquid altogether. Polenta is used in the Carrot Cake with Pears in Honey and Almonds Glaze (see page 139). Made from
coarsely ground corn, polenta is a staple in traditional Italian cooking. When combined with liquid, polenta absorbs it and takes
on a porridge-like texture. When integrated into a relatively dry mixture, it can make a delicious airy and grainy cake.

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 Carrot Cake with Pears and Honey Almond Glaze
Nut butters made from almonds, walnuts, cashews, and pistachios are available in many health food stores these days. You can
use any of these butters in this cake. If you can’t find the nut butter you want, try making it yourself by processing the nuts in a
food processor, gradually adding walnut oil until you achieve the desired texture (see page 58). Note that all of the sweetness in
this cake comes from the pears, carrots, almond butter, and a sweet glazing of honey at the end that completes the dessert.

INGREDIENTS PREPARATION Calories 127

Serves 18 / Serving size: Total fat 4g
one ½-inch slice Calories as fat 28%
Saturated fat 1g
- 3 medium Anjou pears, peeled, 1. Arrange pear slices in a large Cholesterol 0 mg
cored, and cut into eighths frying pan. Add ½ cup water and Carbohydrates 19 g

- 6½ cups water steam over high heat for about Dietary fiber 5g

- 2¾ pounds carrots, peeled and cut 5 minutes, until pears are a little Sodium 81 mg
Protein 3g
into large chunks soft. Set aside.
Carbohydrate choices 1
- Pinch Atlantic sea salt 2. In a large pot over high heat,
Exchanges: 1 starch, 1 fat
- 6 tablespoons almond butter bring 6 cups water with a pinch of
- 5 drops pure almond extract, salt to a boil. Add carrots, reduce
optional heat to medium, and cook for
- 6 ounces polenta about 40 minutes, until carrots are pan with oil. Pour batter into
- 1 tablespoon honey very soft. Drain, let carrots cool, baking pan, and flatten top with a
- 1 tablespoon boiling water then transfer to a food processor rubber spatula. Arrange pear slices
- Canola oil, for greasing and puree until smooth. in a tight ring on top, and press in
- 1 ounce unsalted sliced almonds, 3. Transfer pureed carrots to a gently. Bake for about 30 minutes,
toasted (page 57) large bowl, and mix in almond until cake pulls away from sides of
butter and almond extract until pan. Place on a wire rack to cool.
combined. Gradually add polenta 5. In a small bowl, mix together
while mixing constantly with a honey and boiling water. Brush
wooden spoon to prevent lumps on cooled cake, then sprinkle
from forming. with almonds.
4. Preheat oven to 350°F. Brush
the sides of a 10-inch round baking

138 Delicious Diabetic Recipes

Carrot Cake with Pears and Honey Almond Glaze

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 Zucchini and Cherry Tomato Bake

Vegetable bakes may turn out too liquidy when you start using unfamiliar flours, or when you use vegetables that have
unexpectedly large quantities of liquid. An excellent way of preventing this is by sprinkling dry grains such as bulgur, whole-
wheat couscous, or quinoa on the bottom of the pan to absorb excess liquid. Make sure you choose a grain that has the
same cooking time as the vegetable bake, or even a bit shorter.

INGREDIENTS Calories 94
Serves 20 / Serving size: Total fat 5g
One 2 x 3-inch piece Calories as fat 48%
Saturated fat 1g
- 4 tablespoons extra-virgin olive oil, Cholesterol 45 mg
plus more for greasing Carbohydrates 9g

- 1 cup whole-wheat flour Dietary fiber 1g

- ½ cup all-purpose white flour Sodium 103 mg

Protein 4g
- 1 teaspoon baking powder
Carbohydrate choices ½
- 5 medium zucchini, finely grated
Exchanges: ½ starch, 1 fat
and drained
- ¾ cup water
- 1 tablespoon vegetable stock
(page 63), optional
- 4 large eggs PREPARATION
- 3½ ounces low-fat, semi-soft white
cheese, such as feta 1. Preheat oven to 320°F. Grease a 10 x 12-inch baking dish with olive oil. In
- ¼ teaspoon Atlantic sea salt a medium bowl, mix together flours and baking powder. Add zucchini, water,
- ¼ teaspoon ground black pepper stock, oil, eggs, cheese, salt, and pepper, mixing until combined.
- 2 tablespoons quinoa 2. Sprinkle quinoa into baking dish, then add zucchini mixture. Arrange cherry
- 3½ ounces cherry tomato tomatoes on top, in any design you like, and press in gently.
3. Bake for 40 to 50 minutes, or until a toothpick inserted into the center
comes out clean. Cool for a few minutes before cutting.

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BAKING WITH READY-MADE DOUGH

The first recipes in this chapter demonstrated how to make various types of dough. The two final recipes demonstrate how
you can use two types of ready-made dough to make high-quality dishes.

The first one is a Mediterranean dough known as phyllo, made from wheat flour and water. Note that ready-made foods
made with phyllo might contain large quantities of added fats, sugars, and salt, but if you are preparing with phyllo, you
can achieve results that are tasty and nutritious. Although phyllo is made with white flour, it is very thin and contains no fat.
Take a look at the recipe on page 143, and you’ll see that a single serving of dessert made with phyllo, fruit filling, and sauce
contains less than one carbohydrate choice.

Phyllo can be used to prepare both savory and sweet dishes. Ideas for fillings are described in the recipes on the following
pages, but once you are comfortable working with phyllo, I recommend creating your own fillings with your favorite ingredients.
When you do this, just remember a few simple tips. Phyllo can be baked for a relatively short time; the recipe on page 143
is baked for just 5 minutes at high heat. A suitable filling when preparing phyllo in this manner will require a relatively short
baking time, or will be one that can be eaten without being completely cooked. If you want to use a filling that requires a
longer cooking time, cook the filling on its own in advance. Because phyllo pastry is fat-free, a few principles should be
followed to ensure a high-quality result.

Do no t r e f r e e z e r a w p h y l l o d o u g h . If you decide to use phyllo dough, defrost the whole package, prepare it and
bake it, then freeze the baked item. Working with phyllo that has been defrosted and refrozen is problematic. Phyllo dough
defrosts quickly, so when you buy it at the supermarket, add it to your shopping cart right before going to the checkout.
When you get home, make sure it’s the first thing you put in your freezer.

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Cover p h y l l o w i t h a d a m p c l o t h w h e n w o r k i n g with it. Exposure to the air is likely to dry out defrosted phyllo.
After phyllo has been defrosted and is on your work surface, cover it with a damp cloth until you are ready to use it. Every
time you remove a sheet of phyllo from the stack, replace the damp cloth to prevent the rest of the sheets from drying out.

Alway s b a k e w i t h t w o l a y e r s o f p h y l l o . For best results, use two layers of phyllo, and brush a thin layer of oil
between them. The benefit of phyllo is that other ready-made dough already has oil in it; with phyllo, you add the oil yourself.
This means you can control both the quantity and quality of oil you use. I recommend using olive oil for savory dishes and
walnut oil for sweet dishes. For a more neutral flavor, or if you don’t have these oils, canola oil can be used.

Use a d r y f i l l i n g . Because phyllo is quite delicate, excess liquid in the filling can damage the dough. Make sure that
the filling you choose is completely dry. If you cook the filling in advance and it contains excess liquid, drain it before filling
the phyllo dough.

The second type of ready-made dough I recommend can be stored in the pantry. Rice paper wrappers, of the kind used to
make savory dishes such as the Broccoli, Tofu, and Leek Dim Sum with Asian Salsa (page 43) and Cheese and Vegetable
Spring Rolls with Mediterranean Vinaigrette (page 198), can also be used for desserts. These wrappers are an excellent fat-
free dough that can be filled with surprising sweet fillings, whenever you want. Easy, simple, and elegant, the rolled pastries
you make with these wrappers can be baked in the oven, or served at room temperature without any baking at all. The sweet
filling on page 144 doesn’t require any cooking; this is a great advantage when you want to make a quick dessert. If you want
an uncooked savory filling, try combining vegetables and savory cheeses as in the recipe on page 198. Upgrade any of these
options by serving sauce on the side—warm sauce is ideal if the pastry is cold.

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 Apple-filled Phyllo Pastry in Pomegranate and Red Wine Sauce

The apples in this recipe are not peeled, adding both nutritional and culinary value to the filling. The peels upgrade the
quality of the pastry by providing a crispy contrast to the delicate texture of the apple flesh. Try leaving on peels with other
ingredients that you use, too. For variety, replace the apples with pears, nectarines, or any other fruit, or with a mixture
of fruit. You can also add ricotta cheese, nuts, or your favorite spice. To make a savory dish, fill the phyllo with cheeses,
vegetables, poultry, meat, or fish.

INGREDIENTS PREPARATION Calories 81

Serves 12 / Serving size: 1 pastry + Total fat 4g
1 tablespoon sauce 1. In a small pot, heat wine, Calories as fat 44%
pomegranate juice concentrate, Saturated fat 1g
- 1 cup dry red wine and date honey over medium-high Cholesterol 0 mg
- 3 tablespoons pure unsweetened heat. Bring to a boil, reduce heat to Carbohydrates 8g

pomegranate juice concentrate low, and continue to heat, stirring Dietary fiber 1g

- 1 tablespoon unsweetened occasionally, until mixture reduces to Sodium 31 mg

Protein 1g
date honey a third, about 15 minutes. Thicken
Carbohydrate choices ½
- Cornstarch, for thickening with cornstarch if necessary. Set
Exchanges: ½ starch, 1 fat
- 1½ medium Red Delicious apples, aside.
cored and cut into cubes 2. Preheat oven to 425°F and line
- 2 tablespoons water a baking sheet with parchment
- 1 ounce raw walnuts, paper. Place wok over medium equal amount of apple mixture in
coarsely chopped heat, cook apples with water a strip down the center of each
- Four 12½ x 14-inch sheets frozen for 3 minutes, until slightly soft. rectangle, and bring the ends of
phyllo dough, thawed Mix in walnuts, heat for a few phyllo together, pinching them
- 2 tablespoons unrefined walnut oil more seconds, then transfer to a gently. Repeat with remaining
colander, and drain. Set aside. phyllo and apple mixture, then
3. Lay a sheet of phyllo on your arrange on baking sheet. Bake for
work surface and brush with 5 minutes, until tops are golden
1 tablespoon oil. Lay another sheet brown. Reheat wine sauce before
of phyllo on top, and cut into serving, and pour over pastries.
6 equal rectangles. Arrange an

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 Ricotta and Pear Dim Sum in Pistachio and Apple Sauce

I highly recommend adding low-fat, unsalted ricotta to the list of ingredients you use to make sweet fillings. Rich in calcium,
ricotta mixes well, both in taste and in texture, with fruits such as pears, plums, or apples, as well as nuts, to create fillings
that are sweet and attractive. Try it as a filling with phyllo dough, or with the pastry dough (see page 134). Ricotta can also
be delicious in more complex desserts. Try combining 7 ounces unsalted ricotta, 6 sliced fresh figs, 2 ounces unsalted
pistachios, 1 tablespoon chopped fresh basil, and 1 tablespoon licorice-flavored liquor.

Calories 126
Total fat 2g
Calories as fat 14%
Saturated fat 0g
Cholesterol 1 mg
Carbohydrates 24 g
Dietary fiber 3g
Sodium 50 mg
Protein 2g
Carbohydrate choices 1½
Exchanges: 1 starch, ½ fruit

INGREDIENTS 2. Partially fill a large heatproof

Serves 6 / Serving size: 1 dim sum + bowl with warm water by mixing
1 tablespoon sauce together boiling water and tap
water. Soak 1 wrapper for 10 to 20
Dim sum - Cornstarch, for thickening seconds, until it softens. Remove
- 2 medium Anjou pears, cored and - ²⁄³ ounce unsalted pistachios, wrapper, gently shake off excess
cut into ¼-inch cubes toasted (page 57) and coarsely water, and lay on work surface.
- 2 tablespoons low-fat, unsalted chopped Place another wrapper to soak.
ricotta 3. Arrange ¹/6 of pear mixture in
- Six 8½-inch rice paper wrappers PREPARATION a horizontal mound below center
of wrapper, leaving left and right
Sauce 1. Prepare dim sum: In a small sides of wrapper bare. Fold sides
- ¾ cup pure apple juice bowl, mix together pears and over filling and roll up wrapper,
- ½ cup dry red wine ricotta. Set aside. using your fingers to press filling

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 Ricotta and Pear Dim Sum in Pistachio and Apple Sauce

firmly inside, to form a tight bring apple juice and wine to a boil cornstarch, if necessary. Mix in
cylinder (see page 44 for photos). over medium-high heat. Reduce nuts. Serve dim sum cool, with
Repeat process with remaining heat to medium and cook, stirring warm sauce on the side.
wrappers and pear mixture. occasionally, until mixture reduces
4. Prepare sauce: In a small pot, to about one-third. Thicken with

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Part 2

Making Healthy Eating

a Habit
Quick Meals

Most of us don’t have a lot of free time these days. We want everything as quickly as possible, including food. Whether it’s at
home in the morning or after work, or at work during a lunch break, the range of possibilities and the amount of time we have
to prepare food is quite limited. When you’re in a hurry, it’s easy to eat ready-made frozen foods, fast foods, or sandwiches.
However, these foods may be high in calories, salt, and fats, or insufficient to satisfy your hunger. As for quality, these foods
are often mediocre at best. I recommend that you reduce your consumption of standard fast food options and try to prepare
quicker and healthier meals both for eating at home and at work.

Though these techniques won’t objectively add time to your busy day, and though it may still be easier and quicker to stop
at a fast food outlet, try to make a small change in your priorities, and devote a little bit more time and attention to cooking.
Sometimes, this may mean dedicating a few minutes in the morning or before you go to bed. However, like other changes,
this will become easier as time goes on, and many goals that took a lot of energy and attention in the beginning will become
increasingly easier to achieve over time.

Remember: if you succeed, you’ll have more control over your blood glucose level and weight, and will enjoy food
that tastes better. You’ll also have another bonus to look forward to: many studies show people who eat healthy food are
more alert than people who don’t eat properly. Of course, there is also extensive information about the importance of eating
breakfast every morning. Try to spend a bit more time preparing healthy foods. You’ll likely find that the small amount of
time you invest in eating properly returns to you, with interest, through increased effectiveness in your daily life, increased
satisfaction from the food you eat, and from all that you invest in yourself.

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FAST DISHES

Fast m e a l s a t h o m e
The place where many of us are most in need of food quickly is at home. We get home after a busy day at work and have
lots of other things waiting for our attention. If we’re going to cook, we want to do so as quickly and easily as possible.
The best way to do this is to choose techniques and products that involve very little cooking, and stir-frying certainly fits
the bill.

How t o s t i r - f r y
Stir-fry is a classic Asian technique that requires little preparation and cooking time. Cut an assortment of colorful, quick-
cooking vegetables such as carrots, peppers, and cabbage into strips. Heat a few tablespoons of canola oil in a wok over
medium heat, and sauté the vegetables, along with a pinch of salt and pepper. When the vegetables are cooked but still
crunchy, add a bit of soy sauce, and serve. To upgrade the flavor, add freshly grated ginger, rice vinegar, chopped scallions,
sliced fruit, mirin, or a handful of nuts.

Add a p r o t e i n - r i c h i n g r e d i e n t f o r a m o r e s a t i sfying stir-fry

Poultry, fish, or seafood are excellent stir-fry additions, since as they can be cooked in a relatively short time. Shrimp or
thin strips of fish or chicken breast work very well. Cook this ingredient in the wok first, then remove it and put in some
vegetables. When the vegetebles are ready, add the pre-cooked seafood or fish along with soy sauce. Stir-fry everything for
a few seconds before serving so that the flavors are integrated and absorbed.

Stir-fry can be served alongside a starch that was prepared in advance, or one that was made while the stir-fry cooked.
You can also add a quick-cooking starch such as brown rice noodles to the stir-fry as it cooks. Add cooked noodles (see
instructions on page 153) to the wok only after the vegetables are ready, along with the stir-fried protein-rich ingredient and
soy sauce. You can also add leftover cooked starches such as brown rice or whole-wheat pasta at this stage.

Dishes similar to stir-fry can be found in cuisines around the world. For example, to give your stir-fry an Indian flavor, use
curry and garam masala instead of ginger and soy sauce, and cut the vegetables into cubes rather than strips. This dish
is delightful served with brown rice and lentils. If you use olive oil and whole-wheat pasta and include vegetables such as
kohlrabi and leek, you’ll create a Mediterranean-style dish. Cut the vegetables any way you like, mix them with your favorite
selection of herbs and spices, and you’ll create a variety of dishes that are quick and delicious.

148 Delicious Diabetic Recipes

 Baby Salad Greens with Stir-Fried Shrimp and Avocado
The radishes and avocado in this stir-fry make it quite distinct. If you’re tempted to try some substitutions, go right ahead;
just be sure to choose ingredients that are suitable for quick cooking or can be eaten when only partially cooked, such as
carrots, pepper, onions, cherry tomatoes, and a small portion of fruit. Don’t use vegetables such as potatoes and sweet
potatoes that require quite a long cooking time. Add ingredients in a descending order, from hardest to softest, so that none
of them is over or undercooked.

INGREDIENTS Calories 142

Serves 8 / Serving size: 1 cup Total fat 8g
Calories as fat 51%
Marinade Saturated fat 1g
- 1 tablespoon fresh lemon juice - 5 ounces (about 5 cups) baby salad Cholesterol 110 mg
- 3 tablespoons rice vinegar greens Carbohydrates 4g

- 1 tablespoon mirin - 2 teaspoons sesame seeds, toasted Dietary fiber 2g

- 1 tablespoon low-sodium soy sauce (page 64), for garnish Sodium 284 mg
Protein 13 g
- ½ teaspoon unrefined sesame oil
Carbohydrate choices None
- 1 teaspoon grated lime rind PREPARATION
Exchanges: 2 lean meat, ½ fat

Stir-fry 1. Prepare marinade: In a medium

- 1 pound medium shrimp, peeled bowl, combine lemon juice, vinegar,
and deveined mirin, soy sauce, and sesame oil, to coat. When oil is hot, add garlic
- Pinch ground black pepper, or to until combined. Mix in lime rind and and ginger, and stir-fry for 30
taste set aside. seconds, until onion is golden brown.
- Pinch Atlantic sea salt, or to taste 2. Prepare stir-fry: Season shrimp Add radishes and carrots, season
- 2 tablespoons unrefined canola oil with salt and pepper, tossing gently with salt and pepper, and stir-fry for
- 2 cloves garlic, peeled and sliced to coat. Place wok over medium about 30 seconds.
- 1 teaspoon peeled and grated fresh heat, and add 2 tablespoons oil, 4. Add avocado and shrimp with
ginger swirling to coat. When oil is hot, marinade, and stir-fry for a few
- 4 small radishes, thinly sliced add shrimp and stir-fry for 1 to 2 seconds, just until mixed. To serve,
- 2 medium carrots, peeled and cut minutes, until shrimp are a pinkish place baby salad greens on a large
into matchsticks color. Transfer shrimp to bowl with serving dish and spoon stir-fry over
- 1 medium avocado, ripe but firm, marinade, and stir to coat. top. Garnish with sesame seeds.
peeled, pitted, and cut into ½-inch 3. Return wok to heat, and add
cubes remaining 2 tablespoons oil, swirling

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 Whole-Wheat Pasta with Broccoli and Cherry Tomatoes, in Yogurt and Basil Sauce

150 Delicious Diabetic Recipes

 Whole-Wheat Pasta with Broccoli and Cherry Tomatoes, in Yogurt
and Basil Sauce
This stir-fry uses yogurt for flavor and has a distinct Mediterranean taste. The leftovers are great for serving at lunch the next
day, so make a double batch from the start and set aside the extra before adding the yogurt. Bring the dish to work in a
plastic container, and add yogurt and a bit of olive oil for flavor just before you sit down for lunch. To vary the recipe, replace
the basil with thyme or the broccoli with asparagus or zucchini.

Calories 142
Total fat 5g
Calories as fat 32%
Saturated fat 1g
INGREDIENTS Cholesterol 1 mg
Serves 8 / Serving size: 1 cup Carbohydrates 23 g
Dietary fiber 2g

- 7 ounces whole-wheat durum Sodium 97 mg

Protein 5g
penne pasta
Carbohydrate choices 1½
- 2 tablespoons extra-virgin olive oil
Exchanges:
- 2 cloves garlic, chopped
1 starch, 1 vegetable, 1 fat
- 9 ounces broccoli florets, blanched
(page 88)
- ½ pound cherry tomatoes PREPARATION
- ¼ teaspoon Atlantic sea salt,
or to taste 1. Prepare pasta according to instructions on bag, and drain.
- ¼ teaspoon ground black pepper, 2. Place wok over medium-high heat, and add oil, swirling to coat. When oil
or to taste is hot, add garlic and stir-fry for 30 seconds. Add broccoli, cherry tomatoes,
- ½ cup plain, low-fat goat yogurt salt, and pepper, and stir-fry for 3 minutes, until cherry tomato skins begin
- 4 tablespoons coarsely chopped to crack.
fresh basil 3. Mix in pasta and yogurt, and stir-fry for 20 seconds. Remove from heat, and
- ¼ lemon, cut into small cubes mix in basil and lemon cubes. Season with salt and pepper and serve.

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LEFTOVERS

An excellent way of making fast meals is to use leftovers, and the best way to make sure you have leftovers is by making more
of the recipe right from the start. Try to plan in advance when shopping for ingredients. This will make your cooking more
cost effective, and save you time in the kitchen. If you prepare a dish with chicken breasts for dinner, prepare a few extra
pieces to use in a stir-fry, salad, or sandwich the next day. If you’re not the type to plan in advance, just make a bit more in
the first place. I’m sure that over the next couple of days, you’ll find something to do with the leftovers.

Lefto v e r m e a t , p o u l t r y , s e a f o o d , o r f i s h
As leftovers, these foods can be integrated into a fresh meal on another day. For example, chicken breast leftovers from an
evening meal can be served with vegetables and Red Tahini Spread (page 108) in a sandwich the next day. You can also
cut the leftover chicken breasts into cubes to add to a lunchtime salad, or slice them into strips to wrap with vegetables
in a rice paper wrapper (see page 210). Diced chicken breast can be used to make hot meals, too. Add it to a stir-fry just
before serving, mix it into the Grilled Eggplant with Tomato Sauce (page 96), or use it to replace the cheese in the Whole-
Wheat Pasta with Zucchini, Basil, and Cheese (page 16). If these ideas haven’t already convinced you to prepare a few extra
chicken breasts, then the recipe on the facing page certainly will.

Lefto v e r s t a r c h e s
Day-old cooked starches such as whole-wheat pasta or brown rice can be used to make a variety of meals. Leftover
pasta can be added to a stir-fry (see previous page), mixed with vegetables to make a chilled salad, or topped with
warm pasta sauce to make a hot meal. To reheat pasta that has been refrigerated overnight, place it in a colander and
pour boiling water over it. Leftover rice that is two or three days old is perfect for making fried rice. Don’t be turned off
by the name of this dish. When prepared properly (see recipe on page 154) fried rice can be colorful, flavorful, and
nutritious. You can make it with almost any type of vegetable you have in the refrigerator, as well as leftover cooked
chicken or ground beef.

Lefto v e r v e g e t a b l e s
Leftover cooked vegetables can be integrated into a new dish the next day or even several days later. If you are preparing
vegetables for a specific recipe, for example, sautéed zucchini for the Whole-Wheat Pasta with Zucchini, Basil, and Cheese
(page 16), prepare a bit more zucchini than you need for the recipe, and store the extra in the refrigerator. These vegetables
can be used in cold salads, baked dishes, stir-fries, or antipasti. For example, the sautéed zucchini can replace the cucumber
in the Avocado and Pearl Barley Salad (page 160), or the broccoli in the stir-fry on the previous page.

152 Delicious Diabetic Recipes

 Schezuan Chicken and Brown Rice Noodle Salad
Rice noodles come in various widths and require very little preparation time. In this salad, I recommend using ¼-inch wide
noodles, but if you are making a stir-fry, thinner ones are better. Brown rice noodles, available in an increasing number of
health food stores and supermarkets, are an excellent type of whole-grain to add to your pantry. Cook them for just 2 minutes
in boiling water, then serve with sauce. Although this recipe can be made with leftover chicken, I have included simple
instructions for cooking fresh chicken with Schezuan pepper.

INGREDIENTS Calories 103

Serves 10 / Serving size: ¾ cup Total fat 5g
Calories as fat 44%
Chicken - 1 clove garlic, crushed Saturated fat 1g
- ½ cup dry white wine - 1½ tablespoons chopped scallions Cholesterol 13 mg
- 1-inch piece fresh ginger, Carbohydrates 7g

cut into slices Dietary fiber 1g

- 1 tablespoon chopped scallions Salad Sodium 289 mg

Protein 6g
- 1 teaspoon Schezuan pepper - 1 cup cooked wide brown rice
Carbohydrate choices ½
- 4 cups water noodles
Exchanges:
- 4 tablespoons vegetable stock - 6 medium Lebanese cucumbers,
1 lean meat, ½ starch, ½ fat
(page 63), optional cut into matchsticks
- Pinch Atlantic sea salt - 2 tablespoons chopped scallions,
- Pinch ground black pepper for garnish
- Two 4-ounce chicken breasts

Sauce PREPARATION
- 1½ tablespoons unrefined
sesame oil 1. Prepare chicken: In a small pot over medium-high heat, combine wine,
- 1½ tablespoons unrefined ginger, scallions, Schezuan pepper, water, stock, salt, and pepper. Bring
canola oil to a boil. Add chicken breasts and cook for 7 minutes, until completely
- 4 tablespoons low-sodium cooked. Remove chicken, refrigerate until cool, then slice.
soy sauce 2. Prepare sauce: In a jar with a tight-fitting lid, combine sesame oil,
- 1 tablespoon black rice vinegar canola oil, soy sauce, rice vinegar, and mirin. Add chili pepper, garlic, and
- 1 tablespoon mirin scallions, and shake until combined.
- 1 small red chili pepper, seeded 3. Prepare salad: In a large bowl, mix together rice noodles, cucumbers,
and chopped and chicken. Pour in sauce and toss until evenly coated.

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 Fried Rice with Cashews and Scallions

This delicious dish makes the most of rice that has been in the refrigerator for a few days. For best results, keep a few general
principles in mind. First, make sure the rice is dry, preferably a couple of days old. Second, when adding the rice to the
sautéed onion and garlic, mix it well, making an effort to separate any chunks of rice into individual grains. Do this patiently
and thoroughly before you add the egg. Third, when you add the beaten egg, mix it quickly into the rice, since your goal is
to coat every grain before the egg solidifies.

Calories 173
INGREDIENTS Total fat 6g
Serves 8 / Serving size: ¾ cup Calories as fat 31%
Saturated fat 1g
- 2 tablespoons unrefined canola oil Cholesterol 27 mg
- ½ medium onion, finely chopped Carbohydrates 26 g

- 4 garlic cloves, crushed Dietary fiber 2g

- ½ medium carrot, cut into ¼-inch Sodium 473 mg

Protein 4g
cubes
Carbohydrate choices 1½
- ½ medium red bell pepper, cut into
Exchanges: 1½ starch, 1 fat
¼-inch cubes
- Pinch Atlantic sea salt, or to taste
- Pinch ground black pepper, or to
taste PREPARATION
- 4 cups cooked brown rice (2 or
3-days old, if possible) 1. In a large frying pan, heat oil over medium-high heat. Add onion and garlic
- 1 large egg, beaten and sauté for about 3 minutes, until onion is golden brown. Add carrot, red
- 1 tablespoon low-sodium soy sauce pepper, salt, and pepper, and sauté while stirring for another 3 minutes.
- ½ tablespoon fish sauce 2. Add rice and continue to cook, stirring constantly, to separate all of the
- ½ tablespoon clam sauce grains. Add egg to mixture, stirring constantly and quickly so that the egg
- 4 tablespoons thinly chopped coats every grain. Add soy sauce, fish sauce, and clam sauce. Sauté until
scallions dry, then mix in scallions and cashews. Add salt and pepper to taste. Serve
- 2 tablespoons coarsely chopped raw with soy sauce on the side.
cashews

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FISH: MAKE THE MOST OF IT

When preparing quick meals, cutting up vegetables and serving them with a starch is relatively easy. Finding a quick-
cooking, protein-rich ingredient can be a bit more challenging. Many people solve this problem by eating quick meals that
don’t include protein, or by adding processed foods that contain protein but don’t contribute to good health, such as cold
cuts, burgers, or hot dogs.

Fish, both whole and fillet, is an ideal ingredient that provides high-quality protein without much time and effort on your part.
Buy fresh fish when possible; cook some of it right away, and store the rest in your freezer for up to several weeks.

For an easy, flavorful, and nutritious meal, place fresh or frozen and thawed fish in a pan, and top with a marinade made
from fresh herbs, lemon juice, and white wine, such as in the recipe on the next page. Bake the fish at 350°F for about
8 minutes, and you’ll have a dinner. You’ll know the fish is ready to eat when it flakes easily with a fork. Fish cooks quickly,
so take care not to overcook.

If you don’t have any fresh herbs or lemon juice on hand, simply wrap the fish in parchment paper and aluminum foil, and
bake as instructed above. A good quality fish will be delicious without any marinade, and can be seasoned with a bit of
salt and pepper before serving. By the way, the best way of defrosting fish for an evening meal is by transferring it from the
freezer to the refrigerator in the morning, so that it is defrosted and ready to cook by evening.

Want to be even more efficient? Cook a double quantity of fish. Eat the leftovers within one or two days, or freeze them for
another time. If you plan on freezing the fish, remove it from the oven about 3 minutes before it is fully cooked. To defrost
the cooked fish, place it directly in a preheated oven to complete the baking process. If you bake the fish completely the first
time, it could dry out when reheated after freezing.

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 Baked Trout with Fresh Herbs and White Wine

Most of us eat with our eyes as much as our stomachs. This means we enjoy seeing a serving that really fills our plate. Here
is a technique you can use to fill your plate with a seemingly large portion of fish: rather than buying fish fillets with tails and
heads removed, buy a whole fish that has been halved lengthwise. Prepare the fish as if it were a fillet, and when you serve
it, place an entire fish half on each plate. The serving will look larger than otherwise and much more impressive.

Calories 155
Total fat 6g
Calories as fat 35%
Saturated fat 1g
Cholesterol 49 mg
Carbohydrates 3g
Dietary fiber 0g
Sodium 125 mg
Protein 18 g
Carbohydrate choices None
Exchanges: 2 lean meat

INGREDIENTS PREPARATION
Serves 8 / Serving size: ½ fish

- 8 tablespoons fresh lemon juice 1. Preheat oven to 350°F. In a small bowl, mix together lemon juice and wine.
- 1 cup dry white wine Stir in mixed herbs and leek.
- 1 cup chopped mixed fresh herbs 2. Place fish, skin-side down, in a baking dish. Sprinkle with salt and pepper,
(basil, parsley, chives, sage, dill, then pour wine mixture on top. Bake for 10 minutes, or until fish flakes easily
thyme) with a fork. Serve with lemon wedges.
- 1 leek, thinly sliced
- 4 fresh whole 13-ounce trouts,
halved lengthwise
- ¼ teaspoon Atlantic sea salt
- ¼ teaspoon ground black pepper TIP If you have the time, enhance this dish by letting the fish marinade in the wine
- 2 whole lemons, cut into wedges mixture for 30 minutes before baking.

156 Delicious Diabetic Recipes

COLD FOOD ON THE GO

For many people, it’s hard to feel satisfied after eating an ordinary sandwich. This is because many sandwiches (even ones
that include vegetable-rich spreads) contain only a minimal amount of vegetables and proteins. A sandwich that is made up
almost entirely of starch won’t leave you feeling satisfied for a long time, since it’s hard to be satisfied eating mostly starch.
An excellent way to make your meals more satisfying, even when you are preparing them in the morning to take to work,
is by enriching them with vegetables and proteins. A great way to do this is to replace sandwiches with salads that include
whole grains, such as the one the next page. With fewer carbohydrates than an ordinary sandwich, you can make a large
salad that includes whole grains and vegetables and is much more satisfying.

Salads that include whole grains travel very well if they are made with the right ingredients and stored properly. In fact, salads
made with hard vegetables that aren’t too watery will even improve over time. Stored in an airtight plastic container and
refrigerated, they can be packed in the morning (or even the night before) and will stay fresh and flavorful until lunchtime.

When making salads that contain whole grains, be flexible with your substitutions. For example, the pearl barley used in the
recipe on page 160 can be replaced with a leftover starch that was served at dinner the night before. It can also be replaced
with easy-to-prepare starches such as bulgur or whole-wheat couscous. The cucumbers and mushrooms can be replaced
with peppers, sautéed zucchini, broccoli, radishes, or any other vegetables that are eaten raw or were sautéed in advance.
Add some fresh herbs and you have a delicious salad that is ideal for taking to work.

If you still feel like having a sandwich every now and again, bring along a vegetable salad from home. Eating salad alongside
a sandwich will make your meal more attractive and more satisfying. Since you already have a sandwich, the salad you bring
from home doesn’t need to include starch, but do select hard vegetables that will stay crispy until lunchtime. Refrain from
adding juicy vegetables such as tomatoes, since they can make your salad soggy over time.

Even if you purchase a sandwich at work, you can still enhance your meal by bringing from home a simple salad, such as
the one on the next page. If you find the sandwiches sold at work are too big for a sensible single serving, split it (and your
homemade salad) with a coworker. If this becomes a lunchtime ritual, you can even start sharing the salad duties with your
coworker. This means enjoying healthier lunches at the office every day, and preparing salad only half of the time.

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 Cucumber and Parsley Root Salad

158 Delicious Diabetic Recipes

 Cucumber and Parsley Root Salad
To my delight, root vegetables are becoming increasingly popular, both in hot dishes (see the Beef Shoulder in Fresh
Oregano and Root Vegetable Sauce, page 77) and cold dishes such as this one. Raw root vegetables that are thinly sliced
add a great flavor and slightly rough texture to salads. In the recipe below, the parsley root is chopped with a food processor,
but you can also grate it, as in the Green Salad with Chickpea Seed Sprouts and Root Vegetables (page 169), or cut it into
very small cubes. For variety, replace the parsley root with celery root, or the chives with dill.

Calories 42
Total fat 3g
Calories as fat 22%
Saturated fat 1g
Cholesterol 0 mg
Carbohydrates 3g
Dietary fiber 1g
Sodium 127 mg
Protein 0 mg
Carbohydrate choices None
Exchanges: ½ fat

INGREDIENTS PREPARATION
Serves 5 / Serving size: ½ cup

- 1 medium parsley root, peeled - 1 tablespoon extra-virgin olive oil 1. In a food processor, process
- 2 cloves garlic, crushed - 1 teaspoon seeded and chopped parsley root, garlic, and chives
- 8 tablespoons coarsely chopped red hot chili pepper until finely chopped. Transfer to a
chives - Pinch Atlantic sea salt large bowl.
- 3 medium Lebanese cucumbers, - Pinch ground black pepper 2. Add cucumbers, lemon juice,
peeled, seeded, and cut into small oil, and chili pepper, and mix to
cubes combine. Let sit for a few minutes,
- 1 tablespoon fresh lemon juice to allow flavors to blend.
3. Season with salt and pepper
before serving.

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 Avocado and Pearl Barley Salad
This salad requires a couple of small hard cucumbers that do not contain much liquid. If they are liquidy, slice them in
half lengthwise and remove the seeds with a teaspoon. Cut the crispy flesh into cubes and add these to your salad. The
cucumber’s flavor will be retained and the texture of the salad will stay crispy. For variation, replace the pearl barley with
leftover brown rice, or make fresh bulgur or whole-wheat couscous.

Calories 198
INGREDIENTS Total fat 11 g
Serves 8 / Serving size: ¾ cup Calories as fat 50%
Saturated fat 2g
- 1 cup pearl barley, rinsed and Cholesterol 0 mg
drained Carbohydrates 23 g

- 2 tablespoons vegetable stock Dietary fiber 6g

(page 63), optional Sodium 80 mg

Protein 4g
- 2 cups water
Carbohydrate choices 1½
- Pinch Atlantic sea salt, or to taste
Exchanges: 1½ starch, 2 fat
- 2 medium Lebanese cucumbers,
seeded and cut into cubes
- 1 cup diced button mushrooms
- 1 medium avocado, ripe but firm,
peeled, pitted, and cut into ½-inch
cubes PREPARATION
- 3 tablespoons chopped fresh thyme
- ½ cup chopped fresh parsley 1. In a small pot over high heat, bring pearl barley, stock, water, and salt
- 4 tablespoons extra-virgin olive oil to a boil. Reduce heat to low and cook for 20 minutes, or until liquid is
- 4 tablespoons fresh lemon juice absorbed. Rinse with cold water, drain, and transfer to a medium bowl.
- 1 clove garlic, crushed 2. Add cucumbers, mushrooms, avocado, thyme, and parsley, and toss
- 1 teaspoon honey together until combined. Add oil, lemon juice, garlic, and honey, and mix until
- Pinch ground black pepper combined. Let sit for 30 minutes for flavors to blend. Season with salt and
pepper before serving.

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USING FROZEN INGREDIENTS

To make your kitchen conducive to quick cooking, I suggest keeping a variety of essential ingredients in your freezer. You
may not have thought of the two suggestions below, which can help make your cooking easier, tastier, and healthier.

Fruit
Frozen vegetables have been a freezer staple for years, but another item I recommend keeping in your freezer is fruit.
Stocking your freezer with fruit is simple: when you have some extra room in your freezer, or when your favorite fruit is in
season, simply wash or peel the fruit (as required), place it in a freezer-safe storage bag, and freeze it for up to three months.
Frozen fruit can be used to make chilled beverages and desserts. Put frozen fruit in a blender with water or milk to make a
refreshing shake; combine it with yogurt to make a satisfying fruit smoothie. You can also process frozen fruit in a blender
to make chilled fruit soups (see Cherry Minestrone, page 123) or mash it with a fork to make granita (see Melon Salad with
Plum Granita and Mint page 225).

Pureed frozen bananas make a deliciously creamy frozen dessert. Ripe bananas are an excellent fruit to freeze. Process
frozen bananas in a food processor, without any added cream or sugar, and you’ll have a creamy, airy dish with a texture
similar to ice cream. Peel the bananas, cut them into quarters, and then place the quarters in a freezer-safe storage bag.
Bananas can be frozen for up to two months. When you want a sweet treat or simple dessert, just process them in a food
processor until smooth and serve. If the frozen bananas are too hard to process, let them thaw on the counter for a minute
or two only before putting them in the food processor. If your food processor is unable to process the bananas, add 1 or 2
tablespoons of boiling water.

Tofu
The texture of some products changes when frozen, and tofu is one of them. Frozen and thawed tofu is spongier and more
absorbent than fresh tofu, so it really absorbs flavors. This change is an advantage if you plan to cook the tofu with sauce or
as a stew. It’s not recommended for tofu you want to sauté or to use in creams or spreads.

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Keep cubes of frozen tofu in your freezer, and add them to dishes with sauce. When you want to make a dish that contains
tofu with sauce, simply defrost the tofu before using it. Its texture will be more absorbent and its taste richer. To reduce the
thawing time, cut the tofu into cubes before freezing it.

Tofu isn’t just for vegetarians—add it to meat dishes! Tofu is high in protein, so it is often considered a meat replacement in
Western kitchens. In Asian cuisine, tofu is often used in combination with meat. It absorbs the meat’s flavors, enhancing the
taste of the dish. To discover this for yourself, try the Beef and Tofu with Asian Sauce on facing page.

I recommend adding tofu to any red meat dish that contains liquids. You’ll increase the amount of calcium in the dish, and
often reduce energy density as well. Many recipes in this book are perfect for adding tofu. These include the Beef Stew with
String Beans in Beer and Dried Fruit (page 87), the Beef Shoulder in Fresh Oregano and Root Vegetable Sauce (page 77),
and even the Whole-Wheat Spaghetti with Roasted Vegetable Bolognaise (page 196).

162 Delicious Diabetic Recipes

 Beef and Tofu with Asian Sauce
Though soft tofu is recommended for making sauces, hard tofu is generally best for sautéing. But even hard tofu is relatively
soft, so be careful when you mix it into this dish, and try to handle it as little as possible. Try mixing the dish by simply rotating
the wok or pan, since stirring them with a spoon might break the tofu into smaller pieces.

Calories 130
INGREDIENTS Total fat 9g
Serves 8 / Serving size: ¾ cup Calories as fat 62%
Saturated fat 2g
- 2 tablespoons unrefined canola oil Cholesterol 19 mg
- 1 clove garlic, crushed Carbohydrates 2g

- ½ teaspoon peeled and chopped Dietary fiber 1g

fresh ginger Sodium 229 mg

Protein 10 g
- ½ pound lean ground round
Carbohydrate choices None
- Pinch Atlantic sea salt, or to taste
Exchanges: 1 lean meat, 1 fat
- Pinch ground black pepper, or to
taste
- ½ teaspoon seeded and chopped
red hot chili pepper PREPARATION
- 2 tablespoons low-sodium soy
sauce 1. Place wok over medium heat, and add canola oil, swirling to coat. When oil
- 1 tablespoon mirin is hot, add garlic and ginger and sauté for 3 minutes, until brown. Add beef,
- 1 tablespoon vegetable stock salt, and pepper. Sauté over medium-high heat for 3 minutes. Reduce heat
(page 63), optional to medium-low, and cook, stirring occasionally, for 15 minutes, to allow liquid
- 1 cup water to evaporate. Add hot pepper, soy sauce, and mirin, and cook for 3 minutes,
- ½ pound firm tofu, frozen and until mixed.
thawed, cut into ½-inch cubes 2. Add stock, water, and tofu, and cook for about 10 minutes, until liquid
- 1 teaspoon unrefined sesame oil evaporates almost completely and mixture is almost dry. Add salt and pepper,
- 2 tablespoons finely chopped to taste. Drizzle with sesame oil, and sprinkle scallions over top. Serve with a
scallions starch such as brown rice.

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 Banana Granita with Grape Chips
Grapes contain a relatively large amount of sugar, so they won’t freeze completely and can be eaten directly from the freezer
without any defrosting. Use grapes sparingly, or serve them to children as a naturally sweet snack. To prepare grapes for
freezing, just remove the stems, wash and dry them, and place them in a freezer-safe storage bag. Frozen grapes can be
stored from one summer to the next.

Calories 78
Total fat 0g
Calories as fat 0%
Saturated fat 0g
Cholesterol 0 mg
Carbohydrates 18 g
Dietary fiber 2g
Sodium 1 mg
Protein 1g
Carbohydrate choices 1
Exchanges: 1 fruit

INGREDIENTS PREPARATION
Serves 8 / Serving size: 2 scoops

- 6 small bananas, peeled, quartered, 1. Remove bananas from freezer and let sit at room temperature for
and frozen 1 to 2 minutes. Transfer to a food processor, add date honey, and process
- 1 tablespoon unsweetened until smooth.
date honey 2. Remove grapes from freezer and cut into halves, then slice thinly. To
- 4 seedless grapes, frozen serve, scoop pureed bananas with a small ice cream scoop and top with
grape slices.

164 Delicious Diabetic Recipes

Banana Granita with Grape Chips

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FREEZING MEALS

Be resourceful and freeze the food you cook—vegetable bakes, stews, and more. You can put a hot meal on the table just
minutes after you come home from work, or you can leave defrosting and heating instructions for your kids or spouse. Try to
keep one or two containers of homemade food in your freezer at all times.

Use f r o z e n s t e w s t o u p g r a d e t h e f o o d y o u b r ing to work

Another excellent way to use frozen dishes is to bring them to work. Many offices have a small refrigerator and microwave.
Bring frozen soup, stew, or a vegetable bake to work with you, store it in the refrigerator until lunchtime, and heat it up when
you’re hungry. You can prepare dishes especially for this purpose or simply use leftovers from previous meals. All you have
to do in the morning is remove the plastic container from the freezer and bring it with you to work.

The best dishes for bringing to work are those that have a relatively large quantity of liquids, like the stew on the facing page,
so that heating them up in the microwave doesn’t cause them to dry out. If you don’t have a refrigerator at work, bring your
frozen foods in an insulated lunch bag. If the frozen dish you bring doesn’t contain starch, add a starchy ingredient to your
meal. For example, if you have frozen vegetable soup, bring along a piece of whole-wheat bread. If you have frozen vegetable
stew, bring along cooked brown rice or whole-wheat pasta, and heat up the starch by mixing it with the hot vegetable stew.
You can also keep a bag of bulgur or whole-wheat couscous at work. All you need to prepare these starches is some boiling
water and a bowl with a lid (see page 20).

166 Delicious Diabetic Recipes

 Persian Beef Stew with Quince and Pomegranate Seeds
I particularly like this recipe, since it includes quince and black lemons. If you have trouble finding these ingredients, you
can use apples instead of quince or regular lemons instead of black lemons. Black lemons are a distinctive spice in Persian
cuisine, and any new spice on your spice rack is a cause for celebration. Made by drying them underground using coals,
black lemons have a delicately sour taste that is especially suited to meat, vegetable, poultry, and fish dishes. Crack open
whole black lemons or grind them. Remove the seeds before grinding to prevent a bitter flavor.

INGREDIENTS Calories 178

Serves 10 / Serving size: 1 cup Total fat 8g
Calories as fat 40%
- 2 pounds lean beef round cubes TIP In this recipe, quince is cooked Saturated fat 2g
- Pinch Atlantic sea salt, or to taste in a covered pot with a relatively small Cholesterol 45 mg
- ¼ teaspoon ground black pepper, amount of liquid. If the flavor of the Carbohydrates 10 g

or to taste dish isn’t rich enough at the end of Dietary fiber 2g

- 2 tablespoons unrefined canola oil the cooking period, remove the lid and
Sodium 113 mg
Protein 10 g
- 1 medium onion, finely chopped simmer for a few more minutes.
Carbohydrate choices ½
- 3 cloves garlic, crushed
Exchanges:
- 2 medium tomatoes, chopped
2 lean meat, 2 vegetable, ½ fat
- 2 tablespoons vegetable stock
(page 63), optional
- 2 cups water
- 4 prunes, pitted PREPARATION
- 2 medium quinces, peeled, seeded,
and cut into quarters 1. Season beef with salt and pepper. In a large pot, heat oil over medium-
- 2 tablespoons fresh lemon juice high heat until hot enough for frying. Add beef and sear on all sides. Add
- ¼ teaspoon sweet paprika onion and garlic and sauté for 3 minutes. Add tomatoes and cook for
- Pinch ground nutmeg another minute.
- 2 black lemons, cracked open 2. Add stock, water, and prunes and bring to a boil. Reduce heat to
- 1 tablespoon unsweetened simmer, cover, and cook for 45 minutes. Add quince, lemon juice, paprika,
pomegranate juice concentrate nutmeg, black lemons, and pomegranate juice concentrate, cover and
- 1 tablespoon pomegranate seeds, cook for another 45 minutes. Add salt and pepper to taste, and mix in
for garnish pomegranate seeds just before serving.

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USING SEED SPROUTS FOR QUICK COOKING

Seed sprouts are legumes that have undergone a short sprouting process. Seed sprouts can be found in the vegetable
section of many grocery stores and are easy to grow at home using a wide variety of legumes. The next time you soak raw
chickpeas overnight for cooking, increase the quantity and use some for making seed sprouts. Chickpea been sprouts are
convenient to use and excellent for upgrading salads and cooked dishes. The sprouting process changes the nutritional
content of legumes, and they take on the value of vegetables. Seed sprouts contain more vitamins than legumes and less
protein and carbohydrates. Their caloric content is also considerably lower.

Make a s a l a d w i t ho u t u s i n g a k n i f e
Unlike legumes, seed sprouts don’t need to be cooked. With a handful of seed sprouts and some baby salad greens, you
can make a salad without using a knife. This means you can prepare salad in very little time and won’t have any mess to
clean up afterward. Seed sprouts can also be added to any dish that ordinarily contains legumes. They have a more delicate
texture and shorter preparation time than legume, and are easier to digest.

How t o m a k e s e e d s p r o u t s
All you need is some room in your pantry and some legumes. Every type of raw legume can sprout as long as it is in its natural
form and hasn’t been cut or split. The process is simple: let the legumes soak for 10 to 24 hours, then spread them in a layer
on a large plate, tray, or colander. Make sure the layer is no more than a couple of legumes thick. Cover the legumes with a
damp kitchen towel or with a plastic wrap that is pierced in a few spots with a fork, and place them in a dark place. Moisten
the legumes twice a day, once in the morning and once in the evening, for the next two or three days. You’ll know the seed
sprouts are ready when a tiny sprout appears on each legume. At this stage, the seed sprouts are ready to eat. They can be
eaten immediately or stored in the refrigerator for several days.

How t o m a k e s e e d s p r o u t i n g a r o u t i n e
Even if you aren’t soaking legumes for cooking, it doesn’t take very much time to fill a bowl with water, soak a few legumes
such as chickpeas or lentils, and spread them on a tray. This is all it really takes to prepare seed sprouts, and once you
do it a few times, you’ll easily get into the routine. Some stores even sell special containers for storing legumes during the
sprouting process.

168 Delicious Diabetic Recipes

 Green Salad with Chickpea Seed Sprouts and Root Vegetables
I like making this salad with chickpea seed sprouts, but you can use any type of seed sprout you like. If you buy seed sprouts
at the supermarket, look for a package with a mixed selection. If the texture of uncooked seed sprouts is too crunchy for you,
try blanching the sprouts briefly, or steam them for 1 minute before adding them to the salad.

Calories 77
Total fat 7g
Calories as fat 22%
Saturated fat 1g
Cholesterol 0 mg
Carbohydrates 4g
Dietary fiber 1g
Sodium 61 mg
Protein 1g
Carbohydrate choices None
Exchanges: 1 vegetable, 1½ fat

INGREDIENTS PREPARATION
Serves 12 / Serving size: ¾ cup

Salad 1. Prepare salad: In a large salad

- ½ pound chickpea seed sprouts - 1 tablespoon honey bowl, combine seed sprouts, carrots,
- 2 medium carrots, coarsely grated - ½ teaspoon ground cumin kohlrabi, and baby salad greens.
- 1 medium kohlrabi, peeled and - ¼ teaspoon Atlantic sea salt 2. Prepare dressing: In a mixing
coarsely grated - ½ teaspoon ground black pepper jar, mix together oil, vinegar, honey,
- 5 ounces (about 5 cups) baby - 4 tablespoons chopped chives cumin, salt, pepper, and chives and
salad greens mix well. Pour dressing over salad
and toss to coat before serving.
Dressing
- 6 tablespoons extra-virgin olive oil
- 6 tablespoons white wine vinegar

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Family Meals

Try to incorporate family meals into your schedule as often as possible. Even if those occur only on the weekend, meals
are an excellent opportunity to spend quality time with your family and friends. Family meals are also the best way to set a
healthy example for your children. Studies show that children learn many food habits from watching their parents. Children
who don’t like to eat vegetables may gradually change their ways if they see the adults at the table relishing a tasty salad or
veggie side dish.

In Europe, a traditional family meal can last two hours or longer. This may be a bit too long for you, but you should still try to
extend your family meal if possible, chatting with the people around the table. You’ll likely find that this is an excellent time to
relax after a busy day. During a leisurely meal such as this, you may even discover that you require less food to be satisfied.
In this chapter, you’ll find ideas and examples of recipes to help you build family meals.

Family meals, especially when they are held on the weekend, are an excellent opportunity to prepare dishes that
require a bit more preparation time, such as cooking wheat grains or roasting lean beef. These meals are often
planned in advance; this means you have the chance to go shopping for specific ingredients and do some of the
preparation in advance, like soaking legumes or brown rice.

When shopping for family meals, buy vegetables that will stay fresh for the following week. While cooking, take advantage of
the fact that you are already in the kitchen to make sauces, spreads, and other dishes that can be used as bases for meals
in the coming days. Select bases that don’t require a lot of attention (roasted eggplants or peppers, vegetable stock) and can
be prepared while other food is cooling. Here are a few ideas to get you started:

170 Delicious Diabetic Recipes

- When you buy fresh fish for the Sea Bass Ceviche with Bermuda Onion and Sumac (page 174), buy a few extra fish fillets.
Put the extra fish in a baking pan with a bit of lemon juice, white wine, and fresh herbs, or wrap it in parchment paper and
aluminum foil. Bake it in the oven (which will already be on) for about 10 minutes, and you’ll have baked fish that can be
served during the week (for more ideas see page 155).

- Make a double batch of the Indian-Style Chilled Yogurt Soup (page 173) and refrigerate half, which you can eat throughout
the week as a satisfying breakfast or with whole-grain bread and salad for a quick lunch. You can also use this dish as a
marinade for the additional fish you purchased for the ceviche. Let the fish marinate in the mixture for about 30 minutes
before baking.

- Make a double portion of millet when preparing Mediterranean Ratatouille with Millet (page 177) and store it in the
refrigerator. Later in the week, mix the millet into cold salads, which you can bring to work, or use it as the starch for
a stir-fry.

- You can also double the ratatouille only in this recipe. Because ratatouille is moist, it is ideal for freezing and can be used
later as a side dish, a sauce for fish or chicken, the base for a hearty omelet, or a crepe filling (see page 203).

- Prepare extra Grilled Eggplant Moussaka with Roasted Pepper Cream (page 178). It can be stored in plastic containers
in your refrigerator or freezer and served during the week with millet or a salad. You can also bring moussaka to work and
heat it in the microwave at lunchtime. Moussaka has enough liquid to keep it from drying out when reheated.

- Make extra cookies and sauce when you make the Almond Cookies in Apricot Sauce (page 184). The cookies can be eaten
during the week instead of store-bought cookies or other sweets. Use the extra sauce to add a sweet touch to many other
dishes, as recommended on page 182.

These are just a few of many, many options. Just remember that the goal isn’t to eat the same food all week, but to use the
dishes you prepare for family meals as a base for future meals. With just a little extra work when you’re already in the kitchen,
you can prepare delicious and healthy food for an entire week.

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APPETIZERS AND SOUPS

Start i n g w i t h a n ap p e t i z e r c a n h e l p y o u e a t less and feel satisfied

Appetizers are excellent for people who find it hard to be satisfied with a meal if they don’t fill their plates. When making family
meals, try to add interesting vegetarian appetizers that don’t contain starches, or serve dishes that contain a combination of
vegetables along with lean meats, poultry, or fish (unless you are restricted in the amount of protein you can eat for health
reasons). For example, try serving the Chicken Medallions Stuffed with Pumpkin and Spinach with Tomato and Basil Sauce
(page 40), the Swiss Chard Dim Sum with Sea Bass and Water Chestnuts (page 104), or the Spinach Pastry with Goat
Cheese and Smoked Salmon (page 103). All of these dishes are excellent and unique appetizers that will upgrade your meal
and help people at the table feel satisfied with fewer calories and less carbohydrate. See recipe on page 174 for another
recommended appetizer.

Serve s o u p a s a s a t i s f y i n g a p p e t i z e r
The meal will be more enjoyable, last longer, and provide greater satisfaction with fewer calories and carbohydrates.

There is a technique that can significantly reduce the time you spend preparing meals with several courses. It is taught
in every cooking school but rarely used in home kitchens. Before you start cooking, take a few minutes to organize your
work. Think about the order in which dishes need to cook and bake to maximize your use of the stove and oven (which can
become a bottleneck in your workflow). Check each recipe in advance. Some may use the same ingredients. For example, if
you need chopped onions in more than one recipe, figure out how many chopped onions you’ll need altogether, and prepare
all the onions at once.

You’ll be amazed to discover how much time you can save by spending just a couple of minutes looking over the recipes in
advance. In fact, it may turn out that most of the ingredients you need for an appetizer can be prepared as you are preparing
the main course. If this allows you to add an appetizer to every family meal, you’ll savor the results, as will the people who
are dining with you.

172 Delicious Diabetic Recipes

 Indian-Style Chilled Yogurt Soup
This recipe demonstrates how to use yogurt as a base for soup. It is inspired by a classic French recipe, and the use of Indian
spices makes it an interesting variation. I highly recommend giving this soup your own twist. The combination of yogurt,
herbs, garlic, lemon, stock, and spices imbues the soup with a particularly rich flavor, so very little salt is necessary. Goat
cheese and goat yogurt, both of which are used in this recipe, have rather strong flavors. If you prefer milder flavors, use
yogurt and cheese made with lamb’s or cow’s milk.

Calories 164
Total fat 8g
Calories as fat 44%
Saturated fat 5g
Cholesterol 31 mg
Carbohydrates 8g
Dietary fiber 0g
Sodium 407 mg
Protein 15 g
Carbohydrate choices ½
Exchanges: 1 milk, 1½ fat

INGREDIENTS PREPARATION
Serves 6 / Serving size: 1 cup

- 1 cup water - 2 medium Lebanese cucumbers, 1. In a medium bowl, mix together

- 1 tablespoon vegetable stock grated water, stock, yogurt, and cheese.
(page 63), optional - 4 cloves garlic, crushed Add cumin, coriander, lemon juice,
- 17 ounces plain, low-fat goat yogurt - 4 tablespoons chopped fresh mint cucumbers, garlic, and mint.
- 8½ ounces soft (spreadable), low- - Pinch Atlantic sea salt 2. Cover and refrigerate for at least
fat goat cheese - Pinch ground black pepper 1 hour, to allow flavors to blend.
- 2 teaspoons cumin seeds, toasted Season with salt and pepper and
and ground (page 64) serve.
- 2 teaspoons coriander seeds,
toasted and ground (page 64)
- 2 tablespoons fresh lemon juice

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 Sea Bass Ceviche with Bermuda Onion and Sumac
Ceviche is a Central American dish that involves cutting fish into small pieces and “cooking” it with vinegar rather than
heat. Because cooking in vinegar is a delicate process, only fresh, high-quality fish should be used to make ceviche. For
variety, you can replace the sea bass with another white fish fillet, such as corvina, or non-white varieties, like salmon and
tuna. In this recipe, lemon juice is used as vinegar.

Calories 116
Total fat 2g
Calories as fat 16%
Saturated fat 1g
Cholesterol 45 mg
Carbohydrates 3g
Dietary fiber 0g
Sodium 77 mg
Protein 20 g
Carbohydrate choices None
Exchanges: 2 lean meat

INGREDIENTS PREPARATION
Serves 8 / Serving size: ½ cup

- 10 ounces fresh sea bass fillet, - 2 tomatoes, seeded and finely 1. In a large non-reactive bowl,
skinless and cut into thin slices or cubed place fish, onion, lemon juice, hot
½-inch squares - ¼ teaspoon Atlantic sea salt pepper, and cilantro. Carefully mix
- 4 tablespoons finely chopped - ¼ teaspoon ground black pepper to coat, then cover with plastic
Bermuda onion - ½ teaspoon sumac wrap and refrigerate for 2 hours.
- 6 tablespoons fresh lemon juice 2. Add tomatoes, then season with
- 1 tablespoon seeded and finely salt and pepper. Arrange mixture
chopped green chili pepper on a serving dish, sprinkle with
- 4 tablespoons chopped fresh sumac, and serve.
cilantro

174 Delicious Diabetic Recipes

 Sea Bass Ceviche with Bermuda Onion and Sumac

TIP Balsamic vinegar can be used as vinegar for a Mediterranean touch, or use rice vinegar for an Asian flavor. The herbs can be
replaced with your favorite variety, and the vegetables can be replaced with roasted zucchini, kohlrabi, turnip, or any vegetables that

complement a sour flavor. If you plan to add vegetables that contain a lot of water such as tomatoes, do so just before serving. Try serving

ceviche on a bed of Turnip and Kohlrabi Cubes with Olive Oil and Sumac (page 228), Grilled Zucchini in Mint Vinaigrette (page 230), or

on bean or beet sprouts.

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THE MAIN COURSE

Servi n g P r o t e i n
Family meals are an excellent time for making recipes that take a bit more time to prepare and contain more vegetables and
less carbohydrate, salt, and fat. Take lasagna, for example, a dish loved by children and adults alike. Moussaka (see recipe
on page 178) is a Greek dish that resembles lasagna but contains roasted vegetables rather than lasagna noodles. Just as
roasted eggplant can be used instead of pasta to make ravioli (page 102), roasted vegetables can replace lasagna noodles
to make a dish that is very rich in vegetables. The preparation may take a bit longer, but the result is delicious and contains
fewer calories and carbohydrates. In fact, one serving of moussaka contains two vegetable servings. Served with a salad and
the ratatouille it fulfills almost all your vegetable requirements for the day in a single meal. Take advantage of your time in the
kitchen to prepare meat, poultry, seafood, or fish dishes that take a bit more time, but are rich in vegetables.

Warm s i d e d i s h e s
Variety is important when it comes to enjoying food. Quick-cooking whole grains such as bulgur and whole-wheat couscous
are excellent, but if you rely only on these when you cook, you and your family may grow bored. Whole grains that require
longer cooking times don’t necessarily require a lot of attention; they just spend more time in the pot. When you cook a family
meal, you are already in the kitchen for a relatively long time, so this is an excellent time to prepare whole-grains starches that
need longer to cook, such as brown rice or millet. All you have to do is put the starch in a pot with water, bring it to a boil, and
let it cook while you go about preparing the rest of the meal (which will, hopefully, include a warm vegetable side dish).

Salad s
Green salads don’t have to be based on lettuce. In fact, you can make a delightful green salad based on fresh herbs. Herb
leaves used to make salads should be as fresh as possible, and you should add them to the list when you shop for family
meals. Note that not all refrigerated vegetables stay fresh for the same lengths of time. While baby salad leaves and lettuce
can be kept for a couple of days and retain their freshness, fresh herbs wilt quickly and lose flavor, making them less useful
as a main salad ingredient. Parsley that is four days old can be chopped and added to salad or used to cook sauces or
soups, but it isn’t fresh enough to serve as whole sprigs in a salad. If you only go shopping once a week, use the ingredients
you buy wisely.

176 Delicious Diabetic Recipes

 Mediterranean Ratatouille with Millet

The principle of this dish is simple: a variety of seasonal vegetables with crispy skin are cut into cubes, then cooked with
fresh herbs and spices. The classic recipe recommends sautéing the vegetables in a pan first, then transferring them to
a pot. In this version, I roast the vegetables instead of sautéing them, since excellent results can be achieved in less time
(page 89).

INGREDIENTS TIP The taste of ratatouille can be Calories 164

Serves 10 / Serving size: 1 cup altered by taking a journey through Total fat 8g
different cultures. Take a tip from the Calories as fat 44%
Ratatouille Balkan kitchen by replacing the basil and Saturated fat 1g
- 1 medium unpeeled eggplant, cut thyme with celery and paprika. Opt for Cholesterol 0 mg
into ½-inch cubes an Indian touch by replacing these herbs Carbohydrates 21 g

- 2 firm medium zucchini, cut into with curry, garam masala, and a bit of Dietary fiber 4g

½-inch cubes turmeric. You can also vary the vegetables,

Sodium 67 mg
Protein 3g
- ¼ teaspoon Atlantic sea salt or augment them with parsley root, celery
Carbohydrate choices 1½
- ¼ teaspoon ground black pepper root, carrots, or your own choices.
Exchanges:
- 5 tablespoons extra-virgin olive oil
1 starch, 1 vegetable, 1½ fat
- ½ medium onion, finely chopped
- 1 clove garlic, crushed PREPARATION
- 1 medium red bell pepper, seeded
and cut into ½-inch cubes 1. Prepare ratatouille: Preheat oven to 350°F. In a medium bowl, combine
- 2 medium tomatoes, seeded and eggplant and zucchini. Mix with salt and pepper, then toss with 3 tablespoons
finely chopped olive oil to coat. Transfer to a baking dish and roast for about 30 minutes,
- 3 tablespoons fresh chopped thyme stirring occasionally until soft and brown. Remove from oven and set aside.
- ½ teaspoon honey 2. In a large pot, heat 2 tablespoons oil over medium-high heat. Add onion and
- 1 tablespoon fresh chopped basil garlic and sauté for 5 minutes, until onion is golden brown. Add red pepper and
tomatoes, and cook over medium heat for 5 minutes.
Millet 3. Add roasted eggplant, zucchini, thyme, and honey, and mix well. Cook for
- 1 cup millet 10 minutes over low heat. Add basil and cook for another 30 seconds, then
- 1½ cups water remove from heat. Add salt and pepper to taste.
- 2 tablespoons vegetable stock 4. Prepare millet: In the meantime, combine millet with water, stock, and salt in a
(page 63), optional small pot. Bring to a boil over medium-high heat, then reduce heat to low and cook
- ¼ teaspoon Atlantic sea salt for about 30 minutes, until liquid is absorbed. Serve warm, with ratatouille on top.

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 Grilled Eggplant Moussaka with Roasted Pepper Cream
For variety in this recipe, replace the eggplant with grilled zucchini slices (page 47), or replace the eggplant with 1 pound
roasted pumpkin slices, and tomatoes with 3 pounds of Swiss chard, chopped and sautéed with 1 tablespoon of olive oil in a
wok over medium heat. The ground turkey can be replaced with lean ground beef or ground chicken breast. Make sure you
don’t cook the turkey for more than 20 minutes, so that it stays moist and has a texture suitable for lasagna.

INGREDIENTS Calories 212

Serves 10 / Serving size: 2 x Total fat 9g
5-inch piece Calories as fat 38%
Saturated fat 2g
Cream Cholesterol 69 mg
- 1½ ounces soft silken tofu Carbohydrates 11 g

- 1 tablespoon extra-virgin olive oil Dietary fiber 6g

- 1 tablespoon fresh lemon juice Sodium 141 mg

Protein 22 g
- 2 medium red bell peppers,
Carbohydrate choices 1
roasted, peeled and seeded
Exchanges:
(page 39), and cut into strips
2 lean meat, 2 vegetable, ½ fat
- 2 tablespoons chopped fresh
oregano
- Pinch ground black pepper - 2 pounds ground lean turkey Add salt and pepper to taste;
- Pinch Atlantic sea salt - 1 cinnamon stick then set aside.
- 3 bay leaves 2. Prepare moussaka: Season
Moussaka - 2 large tomatoes, sliced into thin eggplant slices with salt and
- 3 large eggplants, cut into ¼-inch rounds pepper. Heat a lined grill pan over
lengthwise slices high heat and grill eggplant in
- ½ teaspoon ground black pepper, batches for about 5 minutes on
or to taste PREPARATION each side, until ready.
- ¼ teaspoon Atlantic sea salt, 3. In a large frying pan, heat oil
or to taste 1. Prepare cream: In a food over medium-high heat. Add onion
- 2 tablespoons extra-virgin olive oil, processor, process tofu, oil, and and garlic and sauté for 3 minutes,
plus more for greasing lemon juice, for 3-5 minutes, until until onion is golden brown. Add
- 1 medium onion, finely chopped smooth. Add red peppers and turkey, cinnamon stick, bay leaves,
- 1 clove garlic, crushed oregano and process until smooth. salt, and pepper. Cook over high

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 Grilled Eggplant Moussaka with Roasted Pepper Cream

heat until turkey whitens. Reduce even layer on bottom of pan. Spoon spatula, top with a ¼-inch layer of
heat to low-medium and cook for 20 half the turkey mixture on top, and cream, then bake for 30 minutes,
minutes. Remove cinnamon stick arrange half the tomato slices top. until cream begins to brown. Let
and bay leaves. Arrange a second layer of eggplant cool for about 10 minutes before
4. Preheat oven to 350°F. Grease a slices on, turkey mixture, and serving.
10 x 15-inch baking pan. Arrange tomato slices. Top with a final layer
one-third of eggplant slices in an of eggplant slices. Using a rubber

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 Fresh Herb Salad with Lemon Juice and Toasted Cashews

With most fresh herbs, if you don’t have the patience to separate the leaves from the stem, you can chop coarsely the stem
with leaves. The exception to this is mint, since its stem is quite coarse and must be removed before adding the leaves to
salads. Herb salads are best without the addition of vegetables. For variety, try adding nuts or cubes of low-fat, semi-soft,
white cheese and a pinch of sumac. Sumac adds bright color and a slightly sour flavor to this salad; it is an excellent addition
to your spice rack.

Calories 63
Total fat 5g
Calories as fat 71%
Saturated fat 1g
Cholesterol 0 mg
Carbohydrates 4g
Dietary fiber 1g
Sodium 87 mg
Protein 1g
Carbohydrate choices None
Exchanges: 1 vegetable, 1 fat

INGREDIENTS PREPARATION
Serves 8 / Serving size: ¾ cup

- 1½ ounces (1 bunch) fresh - 3 ounces (about 3 cups) fresh 1. In a medium bowl, mix together
parsley, leaves picked, rinsed, arugula, leaves picked, rinsed, parsley, mint, cilantro, and arugula.
and patted dry patted dry, and coarsely chopped 2. Add oil, lemon juice, and
- 1 ounce (½ bunch) fresh mint, - 3 ounces (about 3 cups) baby salt, tossing until evenly coated.
leaves picked, rinsed, and arugula Sprinkle with cashews, and serve.
patted dry - 2 tablespoons extra-virgin olive oil
- 1 ounce (½ bunch) fresh - 6 tablespoons fresh lemon juice
cilantro, leaves picked, rinsed, - Pinch Atlantic sea salt
and patted dry - 1 ounce unsalted cashews, toasted
(page 57) and coarsely chopped

180 Delicious Diabetic Recipes

Fresh Herb Salad with Lemon Juice and Toasted Cashews

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DESSERTS

When making desserts for family meals, choose a recipe that will leave you with leftovers that can be enjoyed during
the rest of the week. If you prepare a larger quantity of apricot sauce in the following recipe, the only extra preparation time
you’ll require is the amount of time it takes to grate a bit more orange peel. Leftover sauce can be stored in the refrigerator
for several weeks; just be sure to use a clean spoon each time you remove some from the jar. Use it to ease and upgrade
your cooking in a variety of ways. At breakfast, for example, it can be a spread on whole-wheat toast or used to fill crepes
(page 203). It can also be added to milk with granola or mixed into plain yogurt as a substitute for the fruited varieties that
contain sugar or sugar substitutes.

The texture of this sauce is relatively thick, but if you thin it with a bit of water, it can be used to top various desserts. To
do this, heat ½ cup sauce with ½ cup water over medium heat, mixing constantly until the sauce and water combine
thoroughly. Pour over baked goods such as the Apple-filled Phyllo Pastry (page 143), the Ricotta and Pear Dim Sum (page
144), or any other baked dish you prepare. The sauce can also be used as a replacement for honey in the Carrot Cake with
Pears and Honey Almond Glaze (page 138). To make a delicious frozen treat, mix 1 cup of apricot topping with 1 cup of
yogurt in a food processor, then transfer to the freezer. Remove mixture from freezer and process once more before serving.
See instructions for making sorbet on page 126 for more guidelines.

Note how many options are possible from a single sauce made in a large quantity. If you prepare any fruit sauce in a double
batch, you’ll find it easy to upgrade your cooking. You can also serve the almond cookies with another sauce in this book,
such as the Pomegranate and Red Wine Sauce (page 143) or the Pistachio and Apple Sauce (page 144).

182 Delicious Diabetic Recipes

Almond Cookies in Apricot Sauce

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 Almond Cookies in Apricot Sauce
In this recipe, the cookies are sweetened only by the almonds, and most of the dessert’s sweetness actually comes from the
apricot sauce served on the side. See pages 110–125 for more tips on sweetening. For variations to the sauce, try adding a
clove or cardamom pod while it cooks. You can also replace the dried apricots with a favorite fruit such as dried figs. You can
also vary the recipe by replacing the ground almonds with ground walnuts, pecans, pistachios, cashews, or any other nut you
like. Remember that some nuts, such as almonds, are sweeter than others. (See page 57 on choosing nuts.)

INGREDIENTS Calories 92
Makes 20 cookies / Serving size: TIP If you want a crunchier cookie, Total fat 7g
2 cookies + 1 tablespoon sauce add 1 or 2 tablespoons of whole-wheat Calories as fat 68%
flour with the ground almonds. The Saturated fat 1g
Cookies more flour you add, the crispier the Cholesterol 0 mg
- 2 large egg whites cookies will be. Don’t replace the ground Carbohydrates 4g

- Pinch Atlantic sea salt almonds with almond flour since almond Dietary fiber 2g

- 5 ounces blanched almonds, finely flour absorbs more liquids and will
Sodium 73 mg
Protein 4g
ground produce a batter that is too dry.
Carbohydrate choices None
Exchanges: 1 lean meat, 1 fat
Sauce
- 7 unsweetened dried apricots, cut
into quarters
- 1 teaspoon grated orange rind spatula, fold almonds into egg 20 minutes, until sauce reduces
- Pinch Atlantic sea salt whites, one tablespoon at a time, by about two-thirds. Remove from
- ¹⁄³ cup water just until evenly combined. heat and let cool slightly.
- 1 teaspoon honey 2. Using 2 teaspoons, drop batter 4. Use a fork to remove a few
onto baking sheet, leaving space pieces of orange rind from the
between each cookie. Bake for 12 apricot mixture, for garnish,
PREPARATION to 15 minutes, until golden brown. and transfer the rest to a food
Transfer to a wire rack to cool. processor. Add honey and process
1. Prepare cookies: Preheat oven 3. Prepare sauce: In the until smooth. Serve cookies with
to 325°F and line a baking sheet meantime, combine dried apricots, orange rind as garnish, and apricot
with parchment paper. In the orange rind, salt, and water in a sauce on the side.
bowl of an electric mixer, whip small saucepan and bring to a boil
egg whites and salt until stiff and over medium-high heat. Reduce
shiny peaks form. Using a rubber heat to low and cook for

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Cooking For Kids

The earlier you instill healthy eating habits in your children, the greater the chance they will maintain them as adults. For
example, children who are used to the texture of whole grains will tend to prefer them to white grains. Those who enjoy
healthy snacks may never develop a taste for saltier alternatives or sweetened soft drinks.

One of the best ways to help children develop healthier eating habits is to set a personal example. You don’t need to make
a big deal out of eating healthier food. Just make sure there are healthy foods served at family meals, and fill your own
plate with them. After seeing you eat these foods on a regular basis, there’s a good chance your children will start doing
the same, even if at a later stage.

In today’s environment, it’s hard to maintain a healthy lifestyle. Try to maintain a “protected environment” at home by
keeping plenty of healthy foods in your pantry and eating less healthy items only outside of home. For example, if you go out
for ice cream with your kids every now and then, all of you will eat a lot less than if you keep it in the freezer.

If your children have already less-than-desirable eating habits, your task may be a bit more complicated. Children may be
hesitant to try new foods that have unfamiliar tastes or textures. Even if you prepare excellent brown rice, kids who are used
to other starches may not want to try it because of its different color or texture. One solution for drawing children to healthier
foods is encouraging them to participate in the preparation, since many children will be happy to try foods that they have
helped prepare. Another solution is to camouflage healthier foods, so that children get used to the taste and texture of these
foods without actually knowing that they are trying something new.

Throughout this chapter, you’ll find a selection of tips for cooking for kids. These include ideas on how to introduce whole
grains to your children, how to increase their vegetable consumption, and how to prepare foods children like, such as
pizza and hamburger, using healthier ingredients and techniques. When it comes to dessert, you’ll find suggestions
on how to deal with sweets. And just to make sure adults don’t feel neglected, most recipes includes recommended
adjustments for adults.

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THE FIRST TRICK: USING HEALTHIER TECHNIQUES

Many kids love eating fish and chips. They like the dish’s golden color and relish the crispy coating that contrasts nicely
with the soft inside. The challenge of healthy cooking is how to achieve these colors and textures using a technique that is
healthier than deep-frying. Your oven is the solution, but a bit more attention is required.

Bakin g : f o r a g o l de n f i n i s h a n d c r i s p y c o a t i ng
When it comes to achieving a golden finish, the following recipe demonstrates how to prepare delicious and thick
French fries by brushing chunks of potato with a thin layer of oil, baking them in the oven, then broiling them for a
few minutes. As for a crispy coating, this can also be achieved in the oven, as long as one understands an important
difference between deep-frying and baking. When foods are deep-fried, the cooking time is very short and the heat is
very high, therefore ingredients must be made of tiny pieces such as breadcrumbs. In the oven, the heating process
takes more time. To achieve a good crispy coating in the oven, the coating must be made up of thicker pieces that
won’t dry. Fish covered in a breadcrumb coating won’t turn out properly when baked in the oven because breadcrumbs
aren’t suited to this type of baking.

One coating suitable for oven baking (and used in the following recipe) is coarsely ground puffed rice. For best results, make
sure you don’t grind the puffed rice too finely. If you do, the oven’s heat will cause the coating to dry out. Other coatings
suitable for oven baking are coarsely ground almonds, sesame seeds, and nigella seeds.

If you are making this dish for adults, or for children who won’t mind seeing a few green flakes on their baked fish, try
adding dried herbs to the coating (see Sesame and Herb Chicken Fingers, page 215). If you’d like a delicious coating
that’s not crispy, chop up mixed Portobello, Porcini, and button mushrooms, and dip the fish pieces in the mushroom
mixture before baking.

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Fish and Chips

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 Fish and Chips
If you’re preparing this dish for adults, or if you are cooking for children who like to try new foods, replace the egg with pure
tahini, mustard, or almond butter. All of these ingredients will help the coating stick to the fish, while giving the dish an
interesting flavor (see Sesame and Herb Chicken Fingers, page 215).

INGREDIENTS Calories 247

Serves 8 / Serving size: 4 pieces Total fat 6g
of fish + 1 cup chips Calories as fat 22%
Saturated fat 1g
Chips Cholesterol 69 mg
- 16 baby potatoes, halved Carbohydrates 30 g

- ¼ teaspoon ground black pepper Dietary fiber 4g

- ¼ teaspoon Atlantic sea salt Sodium 546 mg

Protein 21 g
- 2 tablespoons extra-virgin olive oil
Carbohydrate choices 2
Exchanges: 2 lean meat, 2 starch
Fish
- 1 cup unsweetened and unsalted
puffed rice cereal
- 1 large egg, beaten with salt and pepper. Add oil and and season with salt and pepper.
- ¼ teaspoon ground black pepper toss gently to coat. Sprinkle a few drops of lemon
- ¼ teaspoon Atlantic sea salt 2. Arrange potatoes, skin-side juice on each fillet. One by one,
- Eight 4-ounce tilapia fillets, up, on baking sheet. Bake for 30 dip fillets in beaten egg then in
skinless minutes, or until soft. Remove from crushed rice cereal, to coat on both
- 4 tablespoons fresh lemon juice oven and reduce oven temperature sides. Line a baking sheet with
to 350°F. parchment paper. Arrange fish on
3. While potatoes are baking, baking sheet.
PREPARATION prepare fish: Place puffed rice 5. Bake fish for 6 minutes. Then
cereal in a food processor and set oven to broil, and return
1. Prepare potatoes: Preheat oven process until crushed. Transfer to a potatoes to oven. Broil potatoes
to 450°F and line a baking sheet flat plate. In a small bowl, mix egg and fish for 2 minutes, turning over
with parchment paper. Place with salt and pepper. fish after 1 minute, until crispy.
potatoes in a large bowl and season 4. Cut each fish fillet into quarters

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THE SECOND TRICK: USING HEALTHIER INGREDIENTS

Pizza, another kids’ favorite, doesn’t really deserve its unhealthy reputation. Its basic ingredients, after all, are starch, protein,
and vegetables. If you stick to healthy ingredients for the crust and toppings as well, pizza can be a delicious and nutritious
dish. The well-respected chef at a new pizzeria I visited uses white flour for the dough but heaps on fresh vegetables and
high-quality, low-fat cheeses, transforming the finished products into healthy culinary treats. The list of vegetable topping
choices is as long as the line of customers waiting to order.

Hamburgers are another favorite, and they, too, can be made with healthier ingredients. First of all, I recommend preparing
them yourself, to reduce the amount of processed meat. In fact, why not use freshly ground, lean beef? Choose your own
cut at the butcher, and ask to have the fat trimmed before grinding.

The role of fat in hamburgers is to provide a juicy and light texture. Hamburgers made with only lean beef may be too dry
or dense to be tasty. An excellent way of adding juiciness to hamburgers made with lean ground beef is to add vegetables
to the mixture. Not only will the vegetables upgrade the taste and texture of the hamburgers, but they will also increase
consumption of vegetables. As you’ll see in the recipe on page 194, roasted eggplant is an excellent vegetable for adding to
hamburgers. Although roasting the eggplant does take a bit of time, the result is worth it. You can also add grated zucchini
or blanched spinach to the lean ground beef for a faster variation. If you want to reduce the amount of beef your family
consumes, try making hamburgers using lean ground turkey.

The previous recipe demonstrated how a standard recipe can be made healthier by simply changing the technique. The
recipes on the following pages use the same techniques with higher quality ingredients. Think of these two principles the
next time you want to make a favorite recipe and are looking for ways to make it healthier. This can help you come up with
solutions that are creative and tasty.

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 Mini Pizzas with Meat and Tahini Sauce or Tomato Sauce with Cheese and Mushrooms

190 Delicious Diabetic Recipes

 Mini Pizzas—Dough
The dough in this recipe is easy to make, and can definitely be prepared with kids. In order to avoid making it too different
from standard pizza dough made with white flour, use a combination of 50% white flour and 50% whole-wheat flour the
first few times you make it. If you don’t have time to make pizza dough, use a day-old whole-wheat bread slice for crust. If
your kids are likely to notice this pizza’s darker crust, make an effort to spread sauce right up to the edges of the dough, so
that no crust is visible.

INGREDIENTS PREPARATION
Makes 20 3-inch pizza crusts

- 4½ ounces (about 1 cup) whole- 1. In a medium bowl, mix together flours and salt. Add yeast and mix until
wheat flour, plus more for dusting combined. Add water and mix until dough forms. Add oil and knead until
- 4½ ounces (about 1 cup) all- incorporated. Cover dough with a clean kitchen towel and set aside to rise
purpose white flour in a warm place for 40 minutes. In the meantime, prepare sauce (see pages
- 1 teaspoon thin Atlantic sea salt 192 and 193).
- ½ teaspoon dry active yeast 2. Preheat oven to 350°F and line a baking sheet with parchment paper. When
- ²⁄³ cup lukewarm water dough has risen, punch down and transfer to a lightly floured surface. Roll out
- 1 tablespoon extra-virgin olive oil dough to about ½-inch thick, and use an upside-down glass to cut 3-inch rounds.
Arrange rounds on baking sheet and spread with about 1 tablespoon of Meat and
Tahini Sauce (page 192) or Tomato Sauce with Cheese and Mushrooms (page
193) right up to the edges of the dough. Bake for 30 minutes, or until crust browns.

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 Mini Pizza—Meat and Tahini Sauce
If you want to take advantage of this pizza for increasing your children’s consumption of vegetables, try replacing ¹⁄³ of the
meat in the recipe below with roasted eggplant using the technique demonstrated on page 194. If you want to enhance the
sauce’s flavor, replace the tahini with almond butter.

Calories 65
Total fat 2g
Calories as fat 28%
Saturated fat 1g
Cholesterol 6 mg
Carbohydrates 9g
Dietary fiber 1g
Sodium 153 mg
Protein 3g
Carbohydrate choices ½
Exchanges: ½ starch, ½ fat

INGREDIENTS PREPARATION
Makes 20 tablespoons / Serving
size: One 3-inch pizza crust +
1 tablespoon sauce

- ½ pound lean ground round - ¼ teaspoon Atlantic sea salt 1. Mix together beef, onion, tahini,
- ½ large onion, finely chopped - ¼ teaspoon ground black pepper lemon juice, allspice, garlic,
- 1 tablespoon pure tahini - 1 tablespoon raw pine nuts parsley, salt, and pepper.
- 2 tablespoons fresh lemon juice 2. Spread 1 tablespoon of sauce
- ½ teaspoon ground allspice on each round of dough, and
- 1 clove garlic, crushed sprinkle with pine nuts. Bake as
- 1 tablespoon finely chopped parsley instructed.

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 Mini Pizza—Tomato Sauce with Cheese and Mushrooms

When making tomato sauce for pizza, make sure to reduce it so that it doesn’t have too much liquid. Excess liquid in the
sauce is likely to damage the dough underneath it. If you are preparing pizza for adults, try adding strips of grilled yellow
peppers or dots of pesto to this sauce. For a completely different look, replace the tomato sauce with Pumpkin and Caraway
Seed Spread (page 107).

Calories 61
Total fat 2g
Calories as fat 30%
Saturated fat 1g
Cholesterol 1 mg
Carbohydrates 9g
Dietary fiber 1g
Sodium 190 mg
Protein 2g
Carbohydrate choices ½
Exchanges: ½ starch, ½ fat

INGREDIENTS - ½ teaspoon ground black pepper medium-high heat. Add garlic and
Makes 20 tablespoons / Serving - 1½ ounces low-fat, semi-soft white sauté until brown, about
size: One 3-inch pizza crust + cheese, such as feta, cut into 3 minutes. Add tomatoes, water, and
1 tablespoon sauce ½-inch cubes stock and bring to a boil. Reduce
- 3 tablespoons sliced button heat to low and simmer for about 15
- 4 medium tomatoes, halved mushrooms minutes, until sauce thickens and
- 1 teaspoon extra-virgin olive oil reduces by about half. Add salt and
- 2 cloves garlic, peeled and PREPARATION pepper to taste. Spread 1 tablespoon
thinly sliced of sauce on each round of dough,
- 1 tablespoon vegetable stock 1. Scoop out tomato seeds, and and sprinkle with cheese and
(page 63) discard. Transfer tomatoes to a food mushrooms. Bake as instructed.
- ½ cup water processor and process until smooth.
- ½ teaspoon Atlantic sea salt 2. In a saucepan, heat oil over

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 Beef and Eggplant Hamburgers with Homemade Ketchup
Note that this hamburger recipe doesn’t contain eggs. If you use beef and refrigerate the patties for about 30 minutes before
cooking, the amino acids in the beef will work to bind the mixture. If you replace the beef with ground turkey, however, you
will need to add an ingredient to keep the mixture together. To cut down on unnecessary fat, I suggest using soda water
instead of eggs. Add ¹⁄³ cup soda water for every 2 pounds of meat. The soda water helps bind the meat and make the
burgers light and airy.

Calories 252
INGREDIENTS Total fat 11 g
Serves 12 / Serving size: 2 small TIP You can also use soda water Calories as fat 39%
patties + 1 tablespoon sauce instead of eggs when making chicken or Saturated fat 3g
fish burgers (see the Swiss Chard Dim Cholesterol 75 mg
Hamburgers Sum with Sea Bass and Water Chestnuts, Carbohydrates 11 g

- 2 pounds lean ground round page 104). Dietary fiber 6g

- 2 medium eggplants, roasted Sodium 83 mg

Protein 28 g
(page 39), peeled, and pureed
Carbohydrate choices 1
- 1 medium onion, finely chopped
Exchanges: 3 lean meat, 2 vegetable
- 4 tablespoons chopped fresh
parsley
- 2 cloves garlic, crushed
- ¼ teaspoon Atlantic sea salt PREPARATION
- ¼ teaspoon ground black pepper 3. Prepare ketchup: Scoop out
- 2 tablespoons unrefined canola oil, 1. Prepare hamburgers: Mix tomato seeds and discard. Transfer
for frying together beef, eggplant, onion, tomatoes to a food processor and
parsley, garlic, salt, and pepper. process until smooth.
Ketchup Shape into 24 even patties and 4. In a medium frying pan, heat oil
- 6 medium tomatoes, halved arrange on a large plate or baking over medium-high heat. Add garlic
- 1 tablespoon extra-virgin olive oil sheet. Cover and refrigerate for and sauté for 3 minutes, until golden
- 2 cloves crushed garlic 30 minutes, to let burgers solidify brown. Add tomatoes, water, and
- ½ cup water and flavors blend. stock, and bring to a boil, then reduce
- 1 tablespoon vegetable stock 2. In a medium frying pan, heat oil heat to low and simmer, stirring
(page 63), optional over medium heat. Fry patties for occasionally, for about 20 minutes,
- ½ teaspoon Atlantic sea salt about 2 minutes on each side for until mixture is thick. Add salt and
- ½ teaspoon ground black pepper medium, or according to preference. pepper to taste.

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INCREASING VEGETABLE CONSUMPTION

A considerable challenge when feeding young people is increasing their consumption of vegetables. Here are some
tips to help.

Hide t h e v e g e t a b l e s
The hamburger recipe on the previous page is an excellent example of how to hide vegetables (in this case, eggplant)
inside a hamburger. Using this same technique, you can add grated zucchini and tomatoes to ground beef in the Stuffed
Peppers with Brown Rice in Tomato Sauce (page 30). Similarly, the Bolognaise sauce in the recipe on the following
page is upgraded by adding roasted eggplant and red peppers to the ground beef that blend nicely with the sauce’s red
color. Adults like roasted peppers, and children usually like the color red. This sauce contains one vegetable serving per
person, and served with a salad, the meal provides almost half a daily vegetable requirement! Try incorporating a variety of
vegetables into your meat recipes. This is especially easy when preparing ground beef, since it is excellent at concealing
other ingredients.

Incre a s e t h e a m o u n t o f s a u c e
Another way to increase kids’ vegetable consumption is to use more spreads, such as those described in the Lots of
Vegetables chapter (pages 106–109), and adding colorful sauces. Imagine a pasta dish in which you increase the
ratio of sauce to pasta. The starches will disappear under a larger amount of sauce, and you’ll be serving a dish that
is tastier and provides more vegetables. (You might even be able to conceal some whole-wheat pasta in such a dish.)
Remember that vegetable-based sauces, such as tomato sauce, that are prepared from fresh or frozen vegetables are
counted as a vegetable serving.

Wrap v e g e t a b l e s i n d o u g h
Stuffed dough is also a favorite with kids, and a healthy way to prepare it is to use vegetables for the filling and keep the
wrap thin. Rice paper is a good choice, since it contains a relatively small quantity of carbohydrate. All you have to do
is soak the wrappers briefly in warm water, then wrap them around sliced vegetables. Serve them whole or slice them,
as in the recipe for Cheese and Vegetable Spring Rolls with Mediterrenean Vinaigrette (page 198). Children will also
like helping to prepare this dish by selecting the vegetables for the filling, perhaps choosing their favorite colors.

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 Whole-Wheat Spaghetti with Roasted Vegetable Bolognaise
Reduction is a technique that enhances the flavor of vegetable-based dishes and reduces the use of salt (see page 76). The
ground beef in the recipe below can result in a lot of liquid, especially if the meat was frozen and thawed. For best taste, cook
the beef patiently until the liquid evaporates and the beef is slightly singed. You can integrate the peppers in interesting ways,
for both children and adults, by cutting them into cubes or processing them in a food processor, for instance.

INGREDIENTS PREPARATION Calories 216

Serves 8 / Serving size: 1½ cups Total fat 5g
Calories as fat 21 %
- 1 tablespoon extra-virgin olive oil 1. In a large frying pan, heat oil Saturated fat 1g
- 1 medium onion, finely chopped over medium-high heat. Add onion Cholesterol 26 mg
- 2 cloves garlic, chopped and garlic, and sauté for 3 minutes, Carbohydrates 31 g

- 1 pound lean ground round until onion is golden brown. Add Dietary fiber 4g

- 1 medium carrot, cut into ¼-inch beef, salt, and pepper and sear. Sodium 187 mg
Protein 15 g
cubes Add carrot and cook over low heat,
Carbohydrate choices 2
- ½ teaspoon Atlantic sea salt, stirring regularly, for about 45
Exchanges: 1 lean meat,
or to taste minutes, until liquids evaporate and
1½ starch, 1 vegetable, ½ fat
- ½ teaspoon ground black pepper, beef is dry.
or to taste 2. Bring a small pot of water
- 4 medium tomatoes, cored and to a boil over high heat. Place pepper, eggplant, and tomatoes
scored with an X at the bottom tomatoes in boiling water and to the frying pan, and cook for 10
- 2 medium red bell peppers, roasted blanch for 10 to 15 seconds, until minutes. In the meantime, prepare
(page 39) skins loosen. spaghetti according to instructions,
- 1 medium eggplant, roasted 3. Remove tomatoes with a slotted and drain.
(page 39) spoon and place them in an ice 5. Mix basil into beef mixture, and
- ½ pound whole-wheat durum water bath. When tomatoes are add salt and pepper to taste. To
spaghetti cool enough to handle, remove serve, distribute spaghetti among
- 1½ ounces (1 bunch) fresh basil, skins with a paring knife and cut in individual serving dishes, and pour
leaves picked, rinsed, patted dry, halve. Remove and discard seeds, sauce over top.
and chopped and cut flesh into cubes.
4. Place roasted peppers and
eggplant in a food processor and
process until smooth. Transfer

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Whole-Wheat Spaghetti with Roasted Vegetable Bolognaise

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 Cheese and Vegetable Spring Rolls with Vinaigrette

The vegetables in this recipe can be replaced with any vegetables that you (or your kids) prefer. The coarsely grated carrots
combine with the alfalfa sprouts and baby salad greens to make a dense filling. If you replace any of the vegetables, be sure
to create the same texture. Sliced spring rolls are excellent for entertaining guests of any age and can be served with many
of the sauces in this book.

INGREDIENTS PREPARATION Calories 63

Serves 10 / Serving size: 3 pieces Total fat 5g
+ 1 tablespoon sauce Calories as fat 71%
Saturated fat 1g
Spring rolls 1. Prepare spring rolls: Partially Cholesterol 3 mg
- Five 8½-inch rice paper wrappers fill a large heatproof bowl with Carbohydrates 4g

- 2 medium carrots, coarsely grated warm water by mixing together Dietary fiber 1g

- 3½ ounces low-fat, semi-soft, white boiling water and tap water. Soak Sodium 44 mg
Protein 2g
cheese, such as feta, cut into thick 1 wrapper for 10 to 20 seconds,
Carbohydrate choices None
strips until it softens. Remove wrapper,
Exchanges: 1 vegetable, 1 fat
- ½ cup fresh mint leaves gently shake off excess water, and
- ½ cup fresh basil leaves lay on work surface. Place another
- 2 cups alfalfa sprouts wrapper to soak.
- ½ medium avocado, ripe but firm, 2. Arrange ¹⁄5 of carrots, cheese, 4. Cut spring rolls into 6 even
peeled, pitted, and cut into strips mint, basil, alfalfa, avocado, and pieces and arrange on a serving
- 2 cups mixed baby salad greens mixed baby greens in a horizontal dish, with filling displayed on top.
- 1 tablespoon black sesame seeds, mound below center of wrapper Sprinkle with sesame seeds and
for garnish (see photo on facing page), using serve with sauce on the side.
your fingers to press filling firmly
Sauce: inside, to form a tight cylinder.
- 4 tablespoons fresh lemon juice Repeat process with remaining
- 4 tablespoons extra-virgin olive oil wrappers and filling.
- 1 tablespoon Dijon-style mustard 3. Prepare sauce: Mix together
- 1 tablespoon honey lemon juice and olive oil. Add
- ¼ teaspoon Atlantic sea salt mustard, honey, salt and pepper.
- ¼ teaspoon ground black pepper

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 Cheese and Vegetable Spring Rolls with Vinaigrette

TIP For variety, replace the cheese with strips of grilled chicken breast and serve with Asian Salsa (page 43), or replace the cheese
with strips of tofu or fruit and serve with Ginger and Lemon Sauce (page 210). You can alter the vinaigrette by replacing the mustard and

honey with 5 tablespoons of thinly grated beet, and sprinkling nigella seeds on the plate before serving.

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CHICKEN DISHES FOR THE WHOLE WEEK

You don’t have to be a child to enjoy eating food with your hands. That’s often the preferred method for eating chicken
drumsticks, and is ideal for the recipe that appears on the facing page. You can replace the red vegetables in the sauce
with any type of vegetable, or even with a fruit, nut, or herb. I recommend doubling, or even tripling, this recipe since
cooked drumsticks can be refrigerated up to 4 days and frozen for several months. Since the dish is relatively moist, it can
be defrosted in the microwave. It’s also very easy to prepare. Just mix the drumsticks with the other ingredients and place
them in the oven.

To make the chicken even easier to eat with your hands, try the following trick: cut around the bone of the drumstick, near
the smaller end where there isn’t any meat. This cut releases the tendons and gathers the meat at the other end of the
drumstick while cooking, leaving a bare area of bone that is perfect for holding.

Chicken Drumsticks with Peppers and Cherry Tomatoes

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 Chicken Drumsticks with Peppers and Cherry Tomatoes
Pierce a hole in each cherry tomato using a toothpick or fork. This will prevent the tomatoes from exploding from steam
pressure inside as they cook. If you are preparing this recipe for adults and want to make it a bit more interesting, replace
the regular paprika with smoked paprika and add a bit of chopped scallion for garnish. Smoked paprika imbues foods with
a lovely flavor, and is an excellent addition to any spice rack.

Calories 164
Total fat 11 g
Calories as fat 60%
Saturated fat 2g
Cholesterol 24 mg
Carbohydrates 9g
Dietary fiber 3g
Sodium 224 mg
Protein 8g
Carbohydrate choices ½
Exchanges:
1 lean meat, 2 vegetable, 1½ fat

INGREDIENTS PREPARATION
Serves 6 / Serving size:
2 drumsticks + 2 tablespoons 1. Preheat the oven to 425°F. In
vegetables a medium bowl, mix together olive
oil, paprika, turmeric, salt, and
- 2 tablespoons extra-virgin olive oil - 2 medium red bell peppers, pepper. Add chicken drumsticks,
- 2 tablespoons sweet paprika seeded, stems removed, and sliced peppers, cherry tomatoes, and
- 1 teaspoon ground turmeric into strips onion, and stir to coat.
- ¼ teaspoon Atlantic sea salt, - 1 cup cherry tomatoes, pierced 2. Transfer mixture to a baking
or to taste - 1 medium onion, cut into rings dish and bake for 40 minutes,
- ¼ teaspoon ground black pepper, stirring occasionally, until chicken
or to taste is golden brown. Add salt and
- Twelve 4-ounce chicken pepper to taste, and serve.
drumsticks, skinless

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DESSERTS KIDS LIKE

Many kids love desserts that come out of the freezer, even if they aren’t very sweet. In the Sweetening without Sugar
chapter there is a recipe for fruity frozen sorbet (page 126), and in the Healthy Entertaining chapter you’ll find a recipe
for frozen granita (page 164), a dessert similar to ices. Children will delight in both. Try both recipes with seasonal fruit,
and turn to the Quick Meals chapter (page 161) for tips on this.

Another dessert kids like is crepes. In the Baked Goods chapter (page 131), you’ll find an example of how to mix vegetable
or fruit puree with dough destined for sweet baked goods. A similar technique can be used to make batter as shown in
the recipe on the facing page, in which mashed bananas are incorporated into the batter. You can increase the amount of
banana in this recipe to achieve a more delicate texture. This will make the banana flavor quite dominant, but it’s a flavor
most children like. You can also grate apples, pears, or any other solid fruit you like into the batter to give it an airy texture. Fill
the crepe dough, or other suitable dough, with seasonal fruits that your kids like, to make a variety of delicious desserts.

Crepe s f o r d i n n e r
Served with a savory rather than sweet filling, crepes can make a delicious dinner. In the following recipe, simply replace the
mashed banana with a vegetable puree or two eggs. Bolognaise sauce (page 196) is an excellent filling for savory crepes,
just heat and reduce it beforehand to remove some of the liquid. Ratatouille (page 177) is also an excellent savory filling for
crepes, and tastes great when served along with sauce.

If you have leftover crepe batter, or if you made extra batter to begin with, refrigerate it overnight and use it to prepare a
delicious breakfast. Add a bit of water to the chilled batter if necessary, since chilling the batter will cause it to thicken.
Crepes served for breakfast can be filled with spreadable goat cheese or, for a sweet version, with Strawberries in Lemon
Verbena and Thyme, with Ricotta (page 122).

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 Spelt Banana Crepes with Pears
When purchasing soy milk, read the label on the package carefully and make sure you buy an unsweetened and unsalted
variety. “All Natural Ingredients” doesn’t necessarily mean there is no added sugar, oil, or salt. To prevent your trip to the
store from becoming an academic exercise, try focusing on a different product every week, reading the labels for that
product until you find the brand that is most suitable for you.

INGREDIENTS TIP The soy milk in this recipe can be Calories 143
Serves 12 / Serving size: 1 crepe + replaced with cow’s milk or rice milk. Total fat 3g
2 tablespoons pears Just take note that soy milk is thicker Calories as fat 19%
than these alternatives. Consider the Saturated fat 0g
Crepes thickness you want to achieve and Cholesterol 0 mg
- ½ medium banana, cut into chunks adjust the quantity you add, according to Carbohydrates 24 g

- 1½ ounces unsweetened and the type of milk. Dietary fiber 3g

unsalted soy milk Sodium 54 mg

Protein 3g
- 5 ounces (1 cup) spelt flour
Carbohydrate choices 1½
- 2 ounces (½ cup) all-purpose milk and process until smooth.
Exchanges: 1 starch, ½ fruit, ½ fat
white flour 2. In a medium bowl, mix together
- Pinch Atlantic sea salt flours and salt. Mix banana mixture
- ¼ cup plus 1 tablespoon water into flour mixture, then gradually add
- 2 tablespoons unrefined canola oil ¼ cup water, stirring until smooth tablespoon water, if necessary, and
and desired consistency is reached. oil. Heat a non-stick crepe pan over
Filling Pour mixture through a fine-mesh medium-high heat and pour in half
- 4 tablespoons dry red wine strainer to eliminate chunks. Cover a ladle of batter. Swirl batter around
- 1 teaspoon honey bowl with plastic wrap, and chill for until bottom of pan is covered. Cook
- 8 tablespoons balsamic vinegar 30 minutes. until bubbles start appearing on top.
- 4 Anjou pears, cored and cut into 3. In the meantime, prepare filling: Flip crepe over and cook on other
½-inch cubes In a small saucepan over medium side for about 30 seconds. Transfer
heat, bring wine, honey, and vinegar to a plate. Repeat process with
to a boil. Add pears and cook over remaining batter.
PREPARATION medium heat for 15 minutes, until 5. To serve, spoon equal amounts
pears soften and liquids evaporate. of pears along middle of each crepe
1. Prepare crepes: In a food 4. Remove crepe batter from and roll. Pour remaining sauce over
processor, combine banana and soy refrigerator and mix in remaining top and serve.

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Healthy Entertaining

When people entertain, they want to treat their guests to good food and show off their own culinary skills and generosity. They
often heap on the food, much of which is high in fat and calories. Many guests, however, would be pleased to be served
attractive, tasty food that is also healthy. They can then enjoy your event without having to worry about what they eat.

Many of the recipes in this book are perfectly suited to entertaining, particularly those in the Baked Goods chapter (pages
129–145) and the Snacks chapter (pages 226–238). Still, I decided to dedicate a whole chapter to this subject in order
to share with you ten principles that will, I hope, help you transform your event into an enjoyable occasion that does not
compromise on either taste or health. After your guests have gone home and you’ve finished cleaning up, go over the
principles again, since they are the essence of this entire book.

ENRICH FOODS WITH VEGETABLES

As I hope you’ve already discovered, serving vegetables can be a lot more interesting than just celery and carrot sticks with
dip. Vegetables can be served in attractive and interesting ways that inspire curiosity and ignite the appetite. Imagine, for
example, a table full of vegetable-based antipasti in a variety of different colors and tastes. If you do decide to serve fresh
vegetable sticks and dip, choose surprising vegetables, such as raw beets and raw pumpkin. Cut them into very thin sticks
(no more than ¹⁄10 of an inch) and serve with a distinctly flavored dip.

The following recipe uses lettuce leaves rather than tortillas as wrappers. When you’re not entertaining, wrap the lettuce roll
in plastic wrap rather than slicing it into rounds, and you’ll have a delicious, refreshing breakfast or lunchtime snack.

204 Delicious Diabetic Recipes

 Lettuce Rolls with Goat Cheese, Raw Beets, and Bean Sprouts
Use the attractive outer leaves of the lettuce for this recipe, saving the more delicate inner leaves for a salad. For variation,
fill the lettuce leaves with virtually any type of filling you like, including sliced chicken breast, pastrami, or smoked salmon.
Spreading cheese or another sticky food to the leaf before adding the filling helps keep everything together when sliced. You
can also use the Tofu and Sautéed Zucchini Spread (page 221) or the Red Tahini Spread (page 108). Mashed avocado can
also be used, although its color is less suitable.

INGREDIENTS Calories 33
Makes about twenty 1½-inch Total fat 1g
pieces / Serving size: 4 pieces Calories as fat 27%
Saturated fat 1g
- 4 large romaine lettuce leaves Cholesterol 2 mg
- 4 tablespoons low-fat, soft Carbohydrates 4g

(spreadable) goat cheese Dietary fiber 1g

- 1 cup bean sprouts Sodium 166 mg

Protein 2g
- 5 chives
Carbohydrate choices None
- 1½ ounces beet, cut julienne-style
Exchanges: 1 vegetable
- Pinch Atlantic sea salt
- Pinch ground black pepper
- Black sesame or nigella seeds,
for garnish
PREPARATION

1. Remove the hard bottom of the lettuce leaves and cut each leaf into a
rectangle.
2. Place 1 leaf on your work surface, and spread evenly with a thin layer of
cheese. Arrange ¼ of the bean sprouts, chives, and beets in a row along
bottom of rectangle. Add salt and pepper to taste. Roll up leaf, using your
fingers to press filling firmly inside, to form a cylinder. Repeat process with
remaining leaves and filling.
3. Cut each cylinder into four or five 1½-inch pieces. Arrange pieces on
serving dish, and garnish with black sesame seeds.

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REDUCE THE QUANTITY OF BAKED GOODS

At parties, people usually eat while standing, sometimes with their hands, and without paying a lot of attention to their
food. Since ideal party food is easy to handle and not too complicated in terms of taste and appearance, it often consists
of baked goods.

However, you can reduce the quantity of baked goods at your parties and still make food that is tasty, healthy, and easy to
hold and eat. One method is to make vegetable sandwiches or rolls (like those in the previous recipe). You can also use
skewers to serve foods such as Roasted Mushrooms and Leeks in Balsamic Vinaigrette (page 231), or single serving dishes
for salads and soups. Cocotte dishes, for example, are prefect for savory salads such as the Thai Beef Salad with Onion
and Lemongrass (page 213). Martini glasses are lovely for serving sweet salads such as the Melon Salad with Plum Granita
and Mint (page 225), espresso cups are a unique way to serve hot soup, and highball glasses are ideal for cold soups, as
demonstrated in the next recipe

Varying your serving dishes means a bigger clean-up job after the event, and you may opt for renting dishes or hiring
someone to help out with the washing and drying. The increased cost can be balanced by cutting down on other expenses,
suggested later in this chapter (see page 222).

206 Delicious Diabetic Recipes

Gazpacho with Raw Beets

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 Gazpacho with Raw Beets

The following recipe is my take on this classic Spanish soup, but you can use almost any combination of vegetables you like.
Keep a bottle or two of unsalted pure tomato juice in your pantry. Tomato juice is an excellent base for many types of soup.
Make sure it is 100% juice, with no added salt. You can always add salt after cooking, though the fresh herbs and aromatic
vegetables you use will probably suffice.

Calories 22
INGREDIENTS Total fat 0g
Serves 20 / Serving size: ²⁄³ cup Calories as fat 0%
Saturated fat 0g
- 2 small tomatoes, coarsely chopped Cholesterol 0 mg
- 1 medium red bell pepper, seeded Carbohydrates 5g

and coarsely chopped Dietary fiber 1g

- 1 medium onion, coarsely chopped Sodium 38 mg

Protein 3g
- 1 small beet, peeled and coarsely
Carbohydrate choices None
chopped
Exchanges: 1 vegetable
- ½ small green chili pepper, seeded
- 4 medium Lebanese cucumbers,
seeded and coarsely chopped
- 4 cups tomato juice containing no PREPARATION
added salt
- 2 tablespoons fresh lemon juice 1. In a food processor, process tomatoes, red bell pepper, onion, beet, chili
- 2 cloves garlic, peeled pepper, and 3 cucumbers until smooth. Add tomato juice, lemon juice,
- ½ cup fresh cilantro leaves garlic, and cilantro, and puree until smooth. Add remaining cucumber, and
- 1 medium green bell pepper, the green bell pepper, and process until soup is desired texture.
seeded and coarsely chopped 2. Refrigerate for at least 2 hours before serving. Add salt and pepper to
- Pinch Atlantic sea salt, or to taste taste, and garnish with Bermuda onion and parsley.
- Pinch ground black pepper,
or to taste TIP Some people like gazpacho that is finely processed, almost the texture of juice;
- 1 medium Bermuda onion, cut into others prefer it to be a bit chunky. My favorite texture is a combination of both. First,

small cubes, for garnish I put most of the ingredients into a food processor and puree them until smooth.

- 1½ ounces (1 bunch) parsley, Then I add the remaining ingredients and process the mixture just a bit, so that these

finely chopped, for garnish ingredients have a coarser texture.

208 Delicious Diabetic Recipes

USE HEALTHY DOUGH

If you do decide to serve baked goods when you entertain, use healthy dough to make them. For example, try the eggplant
pastry on page 135 for single-serving pies, or the Pumpkin Dinner Rolls with Flakes of Thyme (page 132) for bite-size
sandwiches. Another method for making individual-size servings is to slice a loaf of Beer and Almond Bread (page 131)
and toast it for crostini, which you can top with Dried Tomato Spread (page 109), spreadable low-fat goat cheese, and
baby arugula, or Red Tahini Spread (page 108) and slices of grilled beef (see Roast Sirloin with Thick Mushroom sauce,
page 54). Crostini can also be served sweet, with ricotta, marinated fruit slices, and mint leaves (see Strawberries in
Lemon Verbena and Thyme, with Ricotta, page 122). The following recipe uses rice paper wrappers for dough and is
inspired by Vietnamese cooking.

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 Vietnamese Shrimp Dim Sum in Ginger and Lemon Sauce

Vietnamese cuisine has its own version of dim sum, one which is served without cooking. To succeed in filling this delicate
pastry, slice the ingredients very thin. Make sure the carrot and cucumber sticks aren’t too long or thick, and that the shrimp
aren’t too big. A filling that is too coarse will make the folding and rolling more difficult and the final product less attractive.

INGREDIENTS - 1 tablespoon mirin Calories 142

Serves 20 / Serving size: 1 dim - 3 tablespoons peeled and chopped Total fat 8g
sum + 1 tablespoon sauce fresh ginger Calories as fat 51%
- 1 ounce coarsely chopped raw Saturated fat 1g
Dim sum cashews Cholesterol 110 mg
- 7 ounces shrimp, peeled and Carbohydrates 4g

deveined PREPARATION Dietary fiber 2g

- ½ teaspoon Atlantic sea salt Sodium 284 mg

Protein 13 g
- Twenty 8½-inch rice paper 1. Prepare dim sum: In a medium
Carbohydrate choices None
wrappers pot over high heat, bring water with
Exchanges: 2 lean meat, ½ fat
- 1 medium carrot, cut julienne-style a pinch of salt to a boil. Add shrimp
- 2 cups bean sprouts and cook for 2 minutes, until shrimp
- 1 cup chopped scallions are orangey red. Drain shrimp
- 3 medium Lebanese cucumbers, and set aside. Partially fill a large sides and roll up wrapper, using your
seeded and cut julienne-style heatproof bowl with warm water by fingers to press filling firmly inside,
- ¼ cup chopped fresh cilantro mixing together boiling water and tap to form a tight cylinder (see page
- ¼ cup chopped fresh mint water. Soak one wrapper for 10 to 44). Repeat process with remaining
- ½ teaspoon ground black pepper 20 seconds, until it softens. Remove wrappers and filling.
- 2 cups baby beet greens wrapper, gently shake off excess 3. Prepare sauce: In a small bowl,
water, and lay on work surface. mix together soy sauce, lemon juice,
Sauce Place another wrapper to soak. and water. Add garlic, pepper,
- ¼ cup low-sodium soy sauce 2. In a medium bowl, combine mirin, ginger, and cashews, stirring
- 2 tablespoons fresh lemon juice carrots, bean sprouts, scallions, until blended.
- 3 tablespoons water shrimp, cucumbers, cilantro, 4. Arrange beet greens on a serving
- 1 small clove garlic, crushed mint, salt and pepper. Arrange ¹⁄20 dish and place dim sum on top.
- 1 small red hot pepper, seeded of mixture along bottom edge of Serve dim sum whole, with sauce on
and chopped wrapper, leaving sides bare. Fold in the side.

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 Vietnamese Shrimp Dim Sum in Ginger and Lemon Sauce, shown with grilled chiken

TIP Vary this recipe by replacing the vegetables with any others you like. You can also replace the shrimp with 1 thinly sliced grilled chicken
breast. To make the chicken suitably thin, pound it with a kitchen hammer to a thickness of about 1 inch, then grill it on a grill pan for 2 to

3 minutes on each side over medium heat. You can also cook the chicken breast in a small pot, a technique used in the Schezuan Chicken

and Brown Rice Noodle Salad (page 153). If you like, add chopped shitake mushrooms to the filling and serve with a soy-based sauce.

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STRIVE FOR QUALITY, NOT QUANTITY

An excellent way of demonstrating your generosity as a host is to prepare high-quality food that gives your guests a culinary
experience to remember. When determining the menu for an event, reduce the number of dishes you prepare, and select
dishes with high-quality ingredients. This way you can invest more in every dish, without increasing your overall budget and
preparation time. Your guests will be impressed and feel pampered, and I’m sure they won’t go home hungry.

For example, try serving the Grilled Marinated Bass Fingers Wrapped in Swiss Chard (page 48) made with fresh grouper,
or the Mango Sorbet (page 126) made with pure fruit, or serve the following salad, made with high-quality beef tenderloin.
Guests will appreciate the high-quality food you are serving, and if there are no leftovers at the end of the party, you’ll know
you succeeded.

Thai Beef Salad with Onion and Lemongrass

212 Delicious Diabetic Recipes

 Thai Beef Salad with Onion and Lemongrass

Lemongrass is an herb with a distinctly sour flavor that is often used in Thai cuisine. Various parts of the plant can be used for
different purposes: the leaves can be used to make hot or cold beverages, granita (page 125), marinades, or soup. The stalk
can be chopped and added to cooked dishes and salads (as in this recipe), or it can be used as a skewer for fish kabobs,
imbuing the fish with a sour taste and interesting appearance.

Calories 138
Total fat 8g
Calories as fat 52%
Saturated fat 2g
Cholesterol 36 mg
Carbohydrates 3g
Dietary fiber 0g
Sodium 164 mg
Protein 12 g
INGREDIENTS
Carbohydrate choices None
Serves 8 / Serving size: ³⁄4 cup
Exchanges:
1 lean meat, 1 vegetable, 1 fat
- Two ½-pound aged beef tenderloin
steaks
- Pinch Atlantic sea salt, or to taste
- Pinch ground black pepper, PREPARATION
or to taste
- 2 tablespoons unrefined canola oil 1. Season beef with salt and pepper. In a large frying pan, heat oil over
- 1 lemongrass stalk, finely chopped medium-high heat. Add beef and sear for 4 minutes on each side, or until
- 1 medium Bermuda onion, halved medium-rare. Remove beef from pan and set aside to cool for about
lengthwise then thinly sliced 15 minutes, then slice into very thin strips, slicing against the fibers of the
- 4 tablespoons chopped scallions meat. Transfer to a large bowl.
- 6 tablespoons fresh lemon juice 2. Add lemongrass, onion, scallions, lemon juice, fish sauce, and soy
- 1 teaspoon fish sauce sauce, and mix until combined. Cover with plastic wrap and refrigerate for
- 1 tablespoon low-sodium soy sauce at least 1 hour, allowing flavors to absorb and meat to soften. Add salt and
- 1 tablespoon lemon zest, pepper to taste, garnish with lemon zest, and serve.
for garnish

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USE YOUR OVEN

Fried, crisp-crusted foods, convenient for serving and eating, are a popular choice for events. However, as discussed
earlier (pages 39 and 186), baking is an excellent alternative to frying that can achieve the same texture with a lot less
oil, even for dishes that people think can only be fried. Baking or roasting has another advantage over frying, especially
when it comes to entertaining, since it is easy to bake large batches of food with relatively little effort. Imagine two baking
sheets full of vegetables destined for roasting and antipasto. Think how much more time and effort it would take to fry
these same vegetables.

One thing to remember is that foods baked in the oven won’t change color the same way they do when fried. This can make it
difficult to know when they are ready. By cutting the food into relatively large pieces, you reduce the likelihood of their drying
out in the oven (even if you leave them in for a bit too long). The larger pieces are also easier for guests to handle. For the
recipe on the facing page, select chicken breasts that are especially thick, and cut them into relatively large pieces.

214 Delicious Diabetic Recipes

 Sesame and Herb Chicken Fingers
The flaky coating in this dish contains lots of dry herbs and very little salt. You can replace the herbs listed below with your
own favorite selection; see page 70 for tips on how to do this. The Dijon-style mustard helps the herbs adhere to the chicken.
Note that some types of this mustard have a grainy texture that is suitable for sauces but not recommended for this recipe
which works best with a smooth variety.

Calories 76
Total fat 3g
Calories as fat 37%
Saturated fat 1g
Cholesterol 23 mg
Carbohydrates 2g
Dietary fiber 1g
Sodium 380 mg
Protein 11 g
Carbohydrate choices None
Exchanges: 1 lean meat

INGREDIENTS PREPARATION
Serves 8 / Serving size: 3 pieces

- 10 tablespoons dried parsley 1. Preheat oven to 350°F and line a baking sheet with parchment paper. On
- 2 tablespoons dried basil a small plate, mix together parsley, basil, nigella, and sesame seeds.
- 1 tablespoon nigella seeds 2. Season chicken strips with salt and pepper; then brush each strip with a
- 1 tablespoon whole sesame seeds thin layer of mustard. Dredge chicken strips in mixed herb coating to cover
- Four 4-ounce chicken breasts, cut both sides. Transfer to baking sheet and bake for 10 minutes, until ready.
widthwise into 1-inch strips
- ¼ teaspoon Atlantic sea salt
- ¼ teaspoon ground black pepper
- 2 tablespoons smooth Dijon-style
mustard

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SURPRISE YOUR GUESTS

In addition to serving interesting and high-quality foods when you entertain, try serving dishes that will surprise your guests.
This will help you create an unforgettable experience. The Spinach Pastry with Goat Cheese and Smoked Salmon (page 103)
is a dish that is sure to surprise, as is the following recipe. Who won’t be impressed if you serve homemade red crackers that
are unusual, attractive, and made from healthy ingredients.

Beet and Sesame Crackers

216 Delicious Diabetic Recipes

 Beet and Sesame Crackers
This recipe uses boiling water, a technique that allows water and oil to partially mix, and results in the formation of dough that
has the flakiness of pastry dough and the strength of simple dough. Because boiling water is critical in this recipe, use an
electric mixer, or spoon, to mix the dough. Remember that dough made with vegetables doesn’t keep for very long, though
I doubt you’ll have any of these crackers left at the end of your event!

INGREDIENTS TIP When rolling out the dough for Calories 81

Makes about 100 small crackers / these crackers, save time by using Total fat 5g
Serving size: 3 crackers the back of a baking pan for the final Calories as fat 56%
stage of rolling. This allows you to roll Saturated fat 1g
- 5½ ounces beet, roasted out the dough to the desired thinness, Cholesterol 3 mg
(page 39) cut it directly on the pan, and not have Carbohydrates 9g

- 12¹⁄³ ounces (about 3 cups) whole- to worry about transferring it to the Dietary fiber 3g

wheat flour baking pan. After you cut the dough

Sodium 6 mg
Protein 3g
- 1 tablespoon Atlantic sea salt into triangles, you can simply place the
Carbohydrate choices ½
- ½ cup white sesame seeds inverted pan into the oven and bake.
Exchanges: ½ starch, 1 fat
- ½ cup extra-virgin olive oil
- ½ cup boiling water
- ½ beaten egg, for brushing
- 4 tablespoons black sesame,
for garnish
- Canola oil, for greasing
2. In a large bowl, mix together Brush top with beaten egg, and
flour, salt, and sesame seeds. Add sprinkle with black sesame seeds.
PREPARATION beet puree and mix until combined. Cut into squares or triangles, and
Add remaining oil and mix lightly. bake for 10 minutes, or until tops
1. Preheat oven to 325°F. Grease Pour in boiling water and mix with are golden brown. Repeat for each
the backs of 3 large baking sheets spoon until dough is uniform. portion of dough.
with oil. Place roasted beets in a 3. Divide dough into three even 4. Transfer crackers to a wire rack
food processor and puree until parts, and roll out one part until it is and cool completely before serving.
smooth. If puree doesn’t reach the about ½-inch thick. Transfer dough Store in a dry container with a tight-
desired texture, add some of the oil, to back of 1 baking sheet and roll fitting lid.
and puree until smooth. it out until it is about ¼-inch thick.

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MAKE IT AN
ACTIVE EVENT

Usually, by the time guests arrive

at an event, all the food is prepared
and ready to eat. Have you ever
considered actively involving your
guests in the food preparation?

Imagine that your guests are greeted

by cooked brown rice, thinly sliced
vegetables, and sheets of nori
(seaweed used in sushi). Everyone
can prepare sushi the way they like
before sitting down to enjoy it together.
Another idea for an active event is to
prepare a variety of dim sum fillings
and sauces, and have guests prepare
their own dinner. These ideas save
you preparation time, ensure that the
food you serve is fresh, and help your
guests break the ice.

Even if an active event doesn’t suit your

style, sushi is still an excellent dish to
serve at parties, as demonstrated in
the following recipe. Sushi

218 Delicious Diabetic Recipes

 Sushi
Though sushi is often made with white rice, brown rice is a delicious alternative. Brown rice is less sticky than white rice, and
stickiness is essential when making sushi. But this challenge is easy to overcome. When mixing the mirin and rice vinegar
into the rice, mash the rice grains with your spoon; this will break the brown rice kernels, releasing the starch and making
the rice sticky. After just 20 or 30 seconds of mixing and mashing, the rice will be perfect for rolling into sushi.

INGREDIENTS Calories 127

Makes 18 rolls / Serving size: 1 roll Total fat 2g
Calories as fat 14%
Rice Saturated fat 1g
- 2 cups brown round basmati rice, Cholesterol 3 mg
soaked overnight and drained Carbohydrates 21 g

- Water Dietary fiber 3g

- ½ cup rice vinegar Sodium 170 g

Protein 6g
- 1 tablespoon mirin
Carbohydrate choices 1½
- ½ teaspoon Atlantic sea salt
Exchanges: 1½ starch

Sushi rolls
- 18 sheets nori
- 1 pound vegetables (such as
cucumber, carrot, bean sprouts, PREPARATION
radishes), cut julienne-style
- 7 ounces naturally smoked or fresh 1. Prepare rice: Place rice in a rice vinegar, mirin, and salt. Heat
salmon, or fresh tuna, sliced thin medium pot, and add enough water gently over low heat to combine.
- 3½ ounces avocado, ripe but firm, to cover rice with ½ inch of water. 3. Transfer rice to a large wooden
cut julienne-style Cover, bring to a boil, and cook over bowl and pour vinegar mixture over
- Black sesame seeds, for garnish low heat until liquids are absorbed, top. Mix with a wooden spoon,
- Pickled ginger, optional about 30 minutes. Remove from mashing the rice as you mix, until
- Wasabi sauce mixed with water, heat and let sit, covered, for liquid is absorbed and rice sticky.
optional 15 minutes. Spread out rice on a baking sheet
- Low-sodium soy sauce, optional 2. In a small saucepan, mix together and let cool to room temperature.

(continued on page 220)

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(continued from page 219) 5. Arrange a row of vegetables and plate. Repeat process with remaining
fish along bottom edge of nori. Roll nori, rice, and vegetables.
4. Prepare sushi rolls: Lay 1 nori nori upwards until top ¹⁄³ of nori 6. Wet blade of a sharp knife and cut
sheet on a bamboo sushi roller. Wet remains flat on the sushi roller. Wet each sushi roll into 6 even pieces.
your hands so that rice doesn’t stick, this area with a bit of water, then Arrange sushi on a serving dish and
then spread 2 heaping tablespoons press it onto the roll to seal. Press sprinkle black sesame seeds over top.
of rice, equal to ¹⁄³ cup, in a thin the roll firmly inside the bamboo Serve with ginger, wasabi, and a small
layer that covers bottom ²⁄³ of sheet. roller to secure, then transfer to a bowl of soy sauce.

TIP Preparing sushi is an excellent way of understanding what constitutes a single starch serving. It demonstrates how one serving
can be used to make a satisfying meal. Measure ¹⁄³ cup of rice and use it to cover the bottom two thirds of the nori sheet. You’ll have to

make the rice layer quite thin to succeed. This leaves lots of room for the vegetables and fish and is the best way to make high-quality,

tasty sushi.

SERVE VEGETABLE-RICH SAUCES AND SPREADS

Filling the tables at your event with vegetable-rich sauces and spreads doesn’t just reduce the energy density you serve; it
also adds color and attractiveness. Consider the tofu spread in the following recipe. It can be used as a dip with beet sticks
or crackers (page 217), or to replace the goat cheese in the Lettuce Rolls with Goat Cheese, Raw Beets, and Bean Sprouts
(page 205). This spread can also be used when making sushi by spreading it on the rice before adding the vegetables and
rolling. Add 1 or 2 tablespoons of water to the spread to make a lovely dressing that is perfect for serving with dim sum (see
pages 43, 104, and 210) or with the Sesame and Herb Chicken Fingers (page 215).

Throughout this book you’ll find recipes for a variety of vegetable-based sauces and spreads. Serve as many of them as you
like to upgrade your event with ease.

220 Delicious Diabetic Recipes

 Tofu and Sautéed Zucchini Spread
To succeed with tofu-based spreads and dips, keep the following tips in mind. Choose soft tofu since it has the smooth
texture you want when making dips. Process the tofu with lemon juice and olive oil in a food processor for 3 to 5 minutes,
until the tofu is a soft paste. Make sure you wait until the texture is really smooth before adding ingredients such as herbs
or vegetables; otherwise, the tofu won’t achieve its maximum smoothness, since the other ingredients will interfere with the
blending process.

Calories 17
Total fat 1g
Calories as fat 53%
Saturated fat 0g
INGREDIENTS Cholesterol 0 mg
Makes 20 tablespoons / Serving Carbohydrates 2g

size: 1 tablespoon Dietary fiber 1g

Sodium 36 mg
Protein 1g
Zucchini
Carbohydrate choices None
- 1 tablespoon extra-virgin olive oil
Exchanges: free food
- 2 cloves garlic, crushed
- 6 medium zucchini, sliced into
rounds
- Pinch ground black pepper
- Pinch Atlantic sea salt PREPARATION
- 1 tablespoon dry white wine
1. Prepare zucchini: In a large frying pan, heat oil over medium-high heat,
Tofu and lightly sauté garlic until brown, about 2 minutes. Add zucchini, salt, and
- 3½ ounces soft silken tofu pepper, and sauté until zucchini browns, about 5 minutes. Add wine, and stir-
- 1 tablespoon extra-virgin olive oil fry until liquid evaporates, about 2 minutes. Set aside.
- 1 tablespoon fresh lemon juice 2. Prepare tofu: In a food processor, process tofu, oil, and lemon juice for 3 to
- 1 ounce (½ bunch) fresh basil 5 minutes, until smooth. Add zucchini mixture, basil, parsley, and scallions, and
- 3 tablespoons chopped fresh puree until smooth. Add salt and pepper to taste.
parsley
- 3 tablespoons chopped scallions TIP The technique in this recipe can be used with any combination of vegetables and
- Pinch Atlantic sea salt herbs you like. For example, replace the zucchini with 6 roasted red bell peppers, and

- ¼ teaspoon of ground black pepper the scallions and basil with ½ cup chopped thyme.

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CUT DOWN ON
SWEETENED
BEVERAGES

Choosing which beverages to serve at

an event can be challenging. Should
you buy diet or regular drinks, and
how much should you buy? If you’ve
ever checked your bills after a party,
you might have found that soft drinks
were a big expense. You might also
have noticed that you were left with a
variety of soft drinks that your guests
didn’t touch. Try to reduce the
amount of soft drinks you purchase
when you entertain, and prepare
water-based drinks instead, such as
the one described in the following
recipe. You’ll free up your party
budget for other purchases that can
upgrade your event, such as better
wine and high quality ingredients.
I’m sure your guests will appreciate Orange, Cucumber, and Mint Drink
the difference.

222 Delicious Diabetic Recipes

 Orange, Cucumber, and Mint Drink
This recipe should be prepared a day in advance for best flavor. Soak slices of citrus fruit and fresh herbs in water for 24
hours to create a delicious drink just waiting to be enjoyed. For a completely different flavor, replace the mint and orange with
sage and lemon. Serve both drinks at your event to make a delicious impact. Another fresh idea for adding flavor to water is
to process 1 fresh or frozen fruit (page 161) in your food processor, and mix it with fresh herbs and 4 cups of cold water.

Calories 10
Total fat 0g
Calories as fat 0%
Saturated fat 0g
Cholesterol 0g
Carbohydrates 2g
Dietary fiber 0g
Sodium 20 mg
Protein 0g
Carbohydrate choices None
Exchanges: free food

INGREDIENTS PREPARATION
Serves 8 / Serving size: 1 cup

- 1 medium orange, scrubbed, 1. Place oranges, cucumbers, and

halved, and thinly sliced mint in a large jug. Add water and
- 1 medium cucumber, scrubbed and refrigerate for at least 24 hours, to
thinly sliced allow flavors to blend.
- 1 ounce fresh mint 2. Serve chilled.
- 8 cups water

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ENRICH THE
DESSERT MENU
WITH FRUITY
DISHES

There are more fruit-based desserts

than baked desserts in the Sweetening
without Sugar chapter (pages 110–
128). You can maintain this ratio
at your event by serving more fruit-
based desserts and fewer pastries.
Try making cold fruit-based desserts,
such as the Mango Sorbet and Fruit
Salad with Maple Tahini (page 126),
which has the delightful and airy
texture of ice cream.

Another deliciously cold dessert is

granita. This frozen, grainy dish is
so attractive that most people won’t
notice if it isn’t very sweet. Making
granita is simpler than making sorbet
and requires less precision. Simply
add water or yogurt to pureed fruit,
and put it in the freezer. Granita,
unlike sorbet, will freeze completely,
so be sure to freeze it in a thin layer,
no more than ½-inch thick, so that
it can be broken up into very small Melon Salad with Plum Granita and Mint
pieces with a fork before serving.

224 Delicious Diabetic Recipes

 Melon Salad with Plum Granita and Mint
Granita can be made with apricots, berries, nectarines, or any other seasonal fruit. Granita can also be made with fresh herbs.
For example, blanch 5 sprigs of mint in 2 cups of boiling water and 1 tablespoon of unsweetened date honey for 3 minutes.
Remove from heat and remove mint sprigs. Pour mixture into a pan so that it is about ½ inch thick. Cool to room temperature,
then transfer to the freezer. After the liquid freezes, break it up with a fork, and serve in martini glasses on top of chopped fresh
fruit. To upgrade this dish, add 1 tablespoon of vanilla vodka or anise-flavored liquid to the mixture before freezing.

Calories 70
Total fat 0g
Calories as fat 0%
Saturated fat 0g
Cholesterol 0 mg
Carbohydrates 17 g
Dietary fiber 2g

INGREDIENTS Sodium 84 mg
Protein 1g
Serves 8 / Serving size: ½ cup
Carbohydrate choices 1
salad + 1 tablespoon granita
Exchanges: 1 fruit

- 1½ ounces pitted plums, halved

- ½ teaspoon unsweetened
date honey
- 2 tablespoons water PREPARATION
- 1 medium honeydew, peeled,
seeded, and cut into ½-inch cubes 1. In a food processor, combine plums, date honey, and water, and process
- 1 medium cantaloupe, peeled, until smooth. Spread a ½-inch layer of mixture in a baking dish and freeze for
seeded, and cut into ½-inch cubes about 1 hour.
- ¾ ounce (½ bunch) fresh mint, 2. Combine honeydew and cantaloupe in a medium bowl. To serve, spoon
leaves only, coarsely chopped melon into serving dishes. Break up granita with a fork, and distribute evenly
for garnish on top. Sprinkle with mint leaves and serve.

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Snacks

When is the last time you wanted a snack—something in the refrigerator that’s tasty but not so calorie-laden as to make
you feel guilty? A few carrot sticks or lettuce leaves won’t do the trick. You want something a lot more interesting and
satisfying—but just as healthy.

Having healthy and satisfying snacks on hand is important. Foods that will satisfy cravings and stave off hunger between
meals. Many foods can satisfy this type of craving, but I decided to present the following collection of vegetable-based
recipes, known commonly as antipasti, tapas, or mezzas. These are dishes made from cooked vegetables and served at
room temperature. In Italy, they are generally served before pasta, thus their Italian name, antipasti.

Really, all you need to do to make antipasti is cook some vegetables, season them as desired, and serve them at room
temperature. If you want to serve them a day or two after you prepare them, the results will be even better, since the
vegetables will absorb flavors while sitting in the refrigerator. Wondering when you’ll find time to make these dishes? Many of
them require no more effort than slicing vegetables and putting them in the oven. So take advantage of times when you are
already in the kitchen and the oven is on in order to make snacks that can last an entire week. All of them are easy to eat,
delicious, and won’t cause you to feel guilty about snacking.

Read t h i s c h a p t e r d i f f e r e n t l y f r o m t h e r e s t o f the book

One of the most often-used words in this book is “variety”, and this is particularly important in this chapter. Once you
understand the principles of healthy cooking, you’ll feel free and confident to alter and create recipes in your kitchen. If you
use even some of the techniques described in this book, you’ll find that buying and preparing food is a lot more fun—not
just an exercise in counting calories and carbohydrates.

When it comes to antipasti, making variations is really quite easy. In addition to trying the individual recipes, I suggest
reading this chapter to learn about the various techniques that can be used. Select a technique that seems right for you,
prepare the vegetables you want, and season it as desired. I’m sure that you’ll come up with lots of ideas.

226 Delicious Diabetic Recipes

I hope that after reading this chapter you’ll fill your refrigerator with plastic containers of antipasti. In addition to Turnip and
Kohlrabi Cubes with Olive Oil and Sumac (page 228), Grilled Zucchini in Mint Vinaigrette (page 230), and Asian Antipasto
(page 238), I also hope you’ll feel sufficiently confident to create recipes that integrate different ideas from this chapter, such
as carpaccio with beets and a bit of rosemary, eggplant in pesto sauce, and roasted zucchini in beet vinaigrette. Imagine
again that you really want a snack. You open your refrigerator and are faced with a colorful assortment of scents and flavors.
Now imagine your table covered in a white tablecloth and laden with dozens of small ceramic dishes filled with antipasti—a
pleasure for the eyes and the palate.

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 Turnip and Kohlrabi Cubes with Olive Oil and Sumac

The technique used in this recipe is the simplest one: roasting. Fill a pan with vegetables you like, mix them with olive oil,
and roast. Store the roasted vegetables in the refrigerator, and serve them at room temperature. That’s all there is to it. I
like using aromatic root vegetables to achieve a rich flavor with no other ingredients. You can upgrade dishes made in this
manner by mixing them with 1 tablespoon of pure tahini immediately after they come out of the oven, or seasoning them
with an aromatic spice such as sumac before serving.

Calories 43
Total fat 3g
Calories as fat 63%
Saturated fat 1g
Cholesterol 0 mg
Carbohydrates 3g
Dietary fiber 2g
Sodium 90 mg
Protein 1g
Carbohydrate choices None
Exchanges: 1 vegetable, ½ fat

INGREDIENTS PREPARATION
Serves 8 / Serving size: ½ cup

- 2 medium kohlrabi, peeled and cut 1. Preheat oven to 350°F. In a medium bowl, combine kohlrabi and turnips.
into ½-inch cubes Mix with salt and pepper, then toss with oil to coat.
- 2 medium turnips, peeled and cut 2. Arrange vegetables in a single layer on a large baking sheet and roast
into ½-inch cubes for 15 to 20 minutes, until soft. Adjust oven to broil and grill for 2 minutes,
- Pinch ground black pepper stirring occasionally, until golden brown.
- Pinch Atlantic sea salt 3. Remove from oven and cool to room temperature. Sprinkle with sumac
- 2 tablespoons extra-virgin olive oil before serving.
- ½ teaspoon sumac

228 Delicious Diabetic Recipes

Turnip and Kohlrabi Cubes with Olive Oil and Sumac

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 Grilled Zucchini in Mint Vinaigrette

Grilling vegetables on a lined grill pan requires no additional oil (page 47). This recipe can be altered by replacing the
zucchini with eggplant or pumpkin slices. The vinaigrette can also be used to flavor roasted cubes of kohlrabi and turnip,
and it, too, can be varied. For example, try replacing the mint with parsley or chives, and use another type of vinegar or
flavored oil.

Calories 56
Total fat 4g
Calories as fat 64%
Saturated fat 1g
Cholesterol 0 mg
Carbohydrates 4g
Dietary fiber 1g
Sodium 71 mg
Protein 1g
Carbohydrate choices None
Exchanges: 1 vegetable, 1 fat

INGREDIENTS PREPARATION
Serves 10 / Serving size: ½ cup

Zucchini 1. Prepare zucchini: Season zucchini rounds with salt and pepper. Heat a
- 6 firm medium zucchini, sliced grill pan over medium-high heat. Working in batches, roast zucchini rounds
diagonally into thin rounds for about 1 to 2 minutes on each side, until dark lines appear. Transfer to a
- Pinch Atlantic sea salt large bowl.
- Pinch ground black pepper 2. In a small bowl, combine oil, vinegar, garlic, and mint. Pour over zucchini
rounds, and mix to coat. Let sit at room temperature for at least 30 minutes
Vinaigrette before serving, to allow flavors to blend.
- 3 tablespoons extra-virgin olive oil
- 6 tablespoons balsamic vinegar
- 2 cloves garlic, chopped
- 4 tablespoons chopped fresh mint

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 Roasted Mushrooms and Leeks in Balsamic Vinaigrette

Rather than adding flavor to vegetables after they have been roasted, vegetables can also be roasted with a marinade.
With this technique, the marinade is reduced during the cooking process, wrapping each vegetable in aromatic liquid and
imbuing it with flavor. This dish is particularly distinct due to the combination of crispy leeks and soft mushrooms, two
vegetables with different textures that cook well together.

INGREDIENTS Calories 28
Serves 10 / Serving size: ½ cup Total fat 1g
Calories as fat 32%
- 1 leek, halved lengthwise and cut Saturated fat 0g
into 1-inch pieces Cholesterol 0 mg
- 5 ounces button mushrooms Carbohydrates 4g

- Pinch Atlantic sea salt Dietary fiber 0g

- Pinch ground black pepper Sodium 60 mg

Protein 0g
- ½ cup balsamic vinegar
Carbohydrate choices None
- 1 tablespoon extra-virgin olive oil
Exchanges: 1 vegetable
- 1 clove garlic, chopped

PREPARATION

1. Preheat oven to 350°F. In a TIP To alter this dish, you can roast the mushrooms and leeks in equal parts of soy
large bowl, mix together leek and sauce and balsamic vinegar, or oil rather than marinade, and serve them with any of

mushrooms. Season with salt and the other sauces, spices, or vinaigrettes described in this chapter. This recipe opens

pepper, then toss with vinegar, oil, the window to a host of options for roasting with marinades. For example, the kohlrabi

and garlic to coat. and turnip cubes from page 228 can be roasted with balsamic vinaigrette, and so can

2. Transfer mixture to a baking slices of zucchini. When you make variations, make sure to keep the recipe simple.

dish and bake for 30 minutes, That’s the beauty of antipasto.

mixing occasionally, until leek is

soft. Let cool to room temperature
before serving.

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 Pumpkin Carpaccio with Nigella

Another method for cooking vegetables doesn’t involve heating at all. Instead, vegetables are cooked in vinegar, a technique
similar to that used for Sea Bass Ceviche with Bermuda Onion and Sumac (page 174). The acid slowly softens the ingredients,
“cooking” them enough for eating. This technique, usually used for fish and meat, also works with hard vegetables, such as
pumpkin, that are generally cooked. The trick is to slice the vegetables very thinly, even with a peeler.

TIP The pumpkin in this recipe can Calories 26

be replaced with beets or zucchini. The Total fat 2g
lemon juice can be replaced with other Calories as fat 69%
acidic liquids such as balsamic vinegar, Saturated fat 1g
rice vinegar, or any other type of vinegar Cholesterol 0g
you like. In addition to giving this dish a Carbohydrates 1g

different flavor, vinegars also have a lower Dietary fiber 0g

acidity than lemon juice, so the vegetables

Sodium 97 mg
Protein 0g
will need to soak for a bit longer before
Carbohydrate choices None
reaching the desired result. However,
Exchanges: ½ fat
since you are preparing food to last the

entire week, that shouldn’t be a problem.

INGREDIENTS PREPARATION
Serves 6 / Serving size: ½ cup

- 3 ounces fresh pumpkin, peeled 1. Cut pumpkin into very thin slices. (Use a vegetable peeler if you like.)
and seeded Arrange a thin layer of pumpkin slices at the bottom of a deep, flat-bottomed
- ¼ teaspoon Atlantic sea salt dish. Season with salt and pepper, and sprinkle with lemon juice and olive oil.
- ¼ teaspoon ground black pepper 2. Arrange another layer of pumpkin slices on top. Season with salt and
- 1 tablespoon fresh lemon juice pepper and sprinkle with juice and oil. Repeat process until all pumpkin
- 1 tablespoon extra-virgin olive oil slices have been stacked. Let sit for at least 30 minutes.
- 1 teaspoon nigella seeds 3. To serve, arrange pumpkin slices in a thin layer on a large plate, and
- 1 tablespoon pumpkin seeds sprinkle with nigella and pumpkin seeds.

232 Delicious Diabetic Recipes

Pumpkin Carpaccio with Nigella

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 Artichoke Hearts Stuffed with Swiss Chard

Steaming and sautéing, two techniques used in this recipe, can be used in many other recipes in this chapter. For example,
the zucchini on page 230 can be sautéed with a little olive oil, and the turnip and kohlrabi cubes on page 228 can be steamed.
In the recipe below, the artichoke hearts are steamed and the Swiss chard is sautéed. For best results, look for artichokes that
are large and easy to fill, and make sure to press the filling in firmly. Artichoke hearts can be stuffed with a variety of fillings; see
suggestions on facing page.

Calories 106
Total fat 7g
Calories as fat 59%
Saturated fat 1g
Cholesterol 0 mg
Carbohydrates 10 g
Dietary fiber 4g
Sodium 223 mg
Protein 3g
Carbohydrate choices ½
Exchanges: 2 vegetable, 1 fat

INGREDIENTS PREPARATION
Serves 8 / Serving size: 1 stuffed
artichoke heart 1. Heat water in a pot over medium until chard is completed wilted.
heat. Place artichoke hearts in a Add salt and pepper to taste.
- 8 large, frozen, artichoke hearts, steamer basket, and place basket 3. Separately, in a non-reactive
thawed on pot the size of the steamer medium bowl, mix together lemon
- 4 tablespoons extra-virgin olive oil basket. Cover basket and steam juice, remaining 3 tablespoons oil,
- 1 pound Swiss chard, thinly sliced artichokes for 10 minutes, until and garlic.
- Pinch Atlantic sea salt soft. Add water to pot, if necessary. 4. Stuff artichoke hearts with
- Pinch coarsely ground black pepper 2. In the meantime, in a medium Swiss chard, then place in bowl
- 4 tablespoons fresh lemon juice frying pan, heat 1 tablespoon oil with lemon juice marinade. Cover
- 3 cloves garlic, chopped over medium-high heat. Add Swiss and refrigerate for at least 3 hours
chard and sauté for 15 minutes, before serving.

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 Artichoke Hearts Stuffed with Swiss Chard

TIP Artichoke hearts can be stuffed with a variety of fillings, as long as the fillings are first processed coarsely in a food processor. For
variety, replace the filling with Grilled Zucchini in Mint Vinaigrette (page 230), Turnip and Kohlrabi Cubes with Olive Oil and Sumac (page

228), or Roasted Mushrooms and Leeks in Balsamic Vinaigrette (page 231). The artichoke hearts can be sliced and grilled in a lined

pan, baked in the oven and served with sumac, or marinated in Mint Vinaigrette (page 230). Artichoke hearts can also be cut into cubes

and roasted with leeks and mushrooms.

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 Baby Peppers Stuffed with Baby Arugula and Cheese

Another attractive filling for roasted vegetables are fresh vegetables, finely chopped into a salad. This is the only recipe in this
chapter that uses cubes of low-fat, semi-soft, white cheese, but you can upgrade almost any antipasto with cubes of low-
fat, semi-soft, white cheese. For example, try mixing them with the grilled zucchini in the Grilled Zucchini in Mint Marinade
(page 230). You can also serve it on the Pumpkin Carpaccio with Nigella (page 232). The Swiss chard filling in the previous
recipe can be enhanced by mixing it with a bit of spreadable goat cheese and lemon.

Calories 36
Total fat 2g
Calories as fat 50%
Saturated fat 1g
Cholesterol 2 mg
Carbohydrates 4g
Dietary fiber 1g
Sodium 101 mg
Protein 1g
Carbohydrate choices None
Exchanges: 1 vegetable, ½ fat

INGREDIENTS PREPARATION
Serves 8 / Serving size: 1 stuffed
pepper 1. Prepare peppers: Preheat oven
to 350°F. Season peppers with salt
Peppers Filling and pepper, and brush insides with
- 4 red or yellow baby peppers, - 5 tablespoons chopped baby oil. Place on a baking sheet and
halved lengthwise, seeds removed arugula roast for 5 to 10 minutes, or until
- Pinch Atlantic sea salt - 2 tablespoons chopped fresh parsley peppers brown. Set aside to cool.
- Pinch ground black pepper - 2 tablespoons cubed low-fat semi- 2. Prepare filling: In a medium
- 1 tablespoon extra-virgin olive oil soft cheese, such as feta bowl, mix together baby arugula,
- 1 tablespoon balsamic vinegar parsley, cheese, vinegar, and salt
- Pinch Atlantic sea salt and pepper to taste. Fill pepper
- Pinch ground black pepper halves with mixture, and serve.

236 Delicious Diabetic Recipes

 Baby Peppers Stuffed with Baby Arugula and Cheese

TIP The Swiss chard filling in the previous recipe can also be used for the baby peppers here, and the filling here can, in turn, be used
for the artichoke hearts in the previous recipe. Create your own pepper fillings with grated root vegetables and lemon juice, or try the

Taboule Salad (page 22) or the Thai Beef Salad with Onion and Lemongrass (page 213).

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 Asian Antipasto
The final recipe in this chapter demonstrates a completely different approach to making antipasto. All of the techniques and
ingredients used in the previous recipes come from the Mediterranean kitchen. The following recipe is a fusion of techniques from
the Mediterranean and flavors from Asia—try it and see what wonderful flavor the antipasto receives thanks to this simple twist.
With the same ease, you can fuse in Latin flavors by wrapping antipasto in a corn-flour tortilla and topping it with salsa, filling the
baby pepper in the previous recipe with guacamole, or stuffing artichoke hearts with a bean mixture.

INGREDIENTS Calories 93
Serves 15 / Serving size: ½ cup Total fat 6g
Calories as fat 58%
Sauce Vegetables Saturated fat 1g
- 6 tablespoons extra-virgin olive oil - 40 cherry tomatoes, pierced Cholesterol 0 mg
- 6 tablespoons low-sodium soy - 1 medium fennel bulb, sliced Carbohydrates 10 g

sauce - 4 medium zucchini, yellow and Dietary fiber 2g

- 4 tablespoons balsamic vinegar green, thickly sliced Sodium 234 mg

Protein 2g
- 3 tablespoons yuzu juice - 2 medium onions, quartered
Carbohydrate choices ½
- 1 tablespoon honey - 1 head garlic, cloves separated and
Exchanges: 2 vegetable, 1 fat
- 3 teaspoons peeled and grated peeled
fresh ginger - 2 cups cauliflower florets
- 5 cloves garlic, crushed
- 3 tablespoons chopped fresh basil
- 3 tablespoons chopped fresh mint
- 1 tablespoon chopped and seeded
red hot chili pepper

PREPARATION

1. Prepare sauce: In a medium 2. Prepare vegetables: Preheat coated. Transfer mixture to a large
bowl, mix together oil, soy sauce, oven to 400°F. In a large bowl, shallow baking dish and roast for
vinegar, and yuzu juice. Mix in mix together tomatoes, fennel, 30 minutes, until cauliflower
honey, then add ginger, garlic, zucchini, onions, garlic, and softens. Serve at room temperature.
basil, mint, and chili pepper, cauliflower.
mixing until thoroughly combined. 3.Pour sauce over vegetable
Set aside. mixture, tossing until thoroughly

238 Delicious Diabetic Recipes

IN SUMMARY—SO WHERE DO I START?

This book contains a large amount of information, and you’ll probably need some time to “digest” the healthy cooking
techniques and abundant recipes. Here are a few suggestions to help you make these techniques and recipes part of your
daily life.

For some people, the easiest way to make changes is simply to make a decision to change, wake up the next morning, and
start everything anew. This might be called the cold turkey approach. For others, however, this method doesn’t lead to long-
term behavior change. This is specially true when it comes to eating habits, as these develop over the course of a lifetime
and are complex and deeply rooted.

As a first step, I suggest that you break down the big change you’d like to make into a number of smaller changes. Start by
choosing a few of the healthy suggestions in this book, and focus on them alone. After you feel comfortable with the new
approaches and they become part of your shopping and cooking routine, you can try making a few more changes.

By the time you have reached this part of the book, you have likely already tried a few of the suggested changes. Some of
them probably felt more comfortable than others. Start with the changes that best fit your lifestyle and food preferences and
try adopting them. When you are comfortable with these changes, flip through the book again, and try out a couple more
changes. Try out changes that include using different tools, ingredients, and cooking techniques. On the one hand, you
don’t want changes that are too complicated to carry out; on the other hand, you do want to make changes that are new
and significant.

Even if these changes don’t feel natural at the beginning, after a bit of time, I am sure that some of them will become habits,
and you won’t even notice you are doing them. This is the time to relax in your chair and feel good about yourself. Because
you’ve succeeded. You’ve made healthy changes that are bound to help you feel better and stay healthier for years to come.
It’s also the time to choose a few more new healthy habits. I hope that you’ll always find something new and interesting.

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 Index 241
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 Index 243
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 Index 245
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246 Delicious Diabetic Recipes
 Exchange Lists For Diabetes 247
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 Exchange Lists For Diabetes 249
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 Exchange Lists For Diabetes 251
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 Exchange Lists For Diabetes 253
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 Exchange Lists For Diabetes 255
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ACKNOWLEDGEMENTS

Thanks to Roni Kaufman and Amitai Rotem, for helping me realize a dream.

Thanks to the team of chefs comprised of Shani Mador, Batchen Yoffe, Ohad Alt, and Bat-Sheva Dori-Karlier, who were
my sources of inspiration.

To my friends who are amazingly persistent and willing to try out my recipes. To Paula Payne for precisely calculating
the recipes, to Hope Warshaw for reviewing, and to Danya for her marvelous photographs. To Ruth Moshe for her good
advice, and to Shoshana for her English editing.

To Batchen Yoffe, thanks for the Rolled Apricot Fruit Leather with Goat Cheese and Basil recipe. To Ohad Alt, thanks
for the Nectarines Roasted in Orange Juice and Date Honey, Wild Rice and Beet Salad, and Grilled Marinated Bass
Fingers Wrapped in Swiss Chard recipes. To Bat Sheva Dori-Karlier, thanks for the Carrot Cake with Pears and Honey
Almond Glaze, Beer and Almond Bread, and Almond Cookies in Apricot Sauce recipes.

Edited by Shoshana Brickman

Photography by Danya Weiner
Design by Michal & Dekel
Reviewed by Hope S. Warshaw, MMSc, RD, CDE, BC-ADM.
Nutrient analysis of recipes: Paula D. Payne, MS, LD, RD, President Piedmont Nutrition Associates, Inc.

Reproduction of the Exchange Lists in whole or part, without permission of The American Dietetic Association or the
American Diabetes Association, Inc. is a violation of federal law. This material has been modified from Choose Your
Foods: Exchange Lists for Diabetes, which is the basis of a meal planning system designed by a committee of the Amer-
ican Diabetes Association and The American Dietetic Association. While designed primarily for people with diabetes and
others who must follow special diets, the Exchange Lists are based on principles of good nutrition that apply to every-
one. Copyright © 2008 by the American Diabetes Association and The American Dietetic Association.

256 Delicious Diabetic Recipes