Diabetes Cookbook For Dummies, UK Edition E-Book

Alan L. Rubin

• Herausgeber: John Wiley & Sons
• Kategorie: Fachliteratur
• Sprache: Englisch
• Veröffentlichungsjahr: 2011

Seitenzahl: 539

Beschreibung

Many of us, at the best of times, struggle for inspiration when it comes to cooking - and that's without a medical condition that may affect our eating habits and require careful management. The right diet is the foundation of a healthy lifestyle and all the more important for the successful management of diabetes. Fully updated for a UK audience Diabetes Cookbook For Dummies will include the latest dietary recommendations and medical information on diabetes and its management. Packed with over 100 delicious and easy to prepare recipes - for everyday eating and entertaining - alongside a brand new section on packing healthy lunches and picnics, this book will help make mealtimes interesting and healthy. The book also offers guidance on the glycaemic index, nutritional information, diabetic exchanges for each recipe and lifestyle advice to help readers take control of their condition and live life to the full. Diabetes Cookbook For Dummies will feature: Part I: Thriving with Diabetes * Living To Eat With Diabetes * Eating To Live With Diabetes * Planning Meals for Weight Loss Goals * Eating What You Like (Within Reason) * Stocking Up at the Supermarket Part II: Healthy Recipes That Taste Great * Enjoying the Benefits of Breakfast * Starting Well: Hors d'Oeuvres and First Courses * Sipping Simply Divine Soups * Taking a Leaf From the Salad Bar * Being Full of Beans (and Grains and Pasta) * Adding Veg to Your Meals * Boning Up on Fish Cookery * Flocking to Poultry * Creating Balanced Meals with Meats * Nibbling on Snacks * Drooling Over Mouth-Watering Desserts Part III: Eating Away from Home * Eating Out as a Nourishing Experience * Packing a Picnic Lunch Part IV: The Part of Tens * Ten (or So) Simple Steps to Change Your Eating Habits * Ten Easy Substitutions in Your Eating Plan * Ten Strategies to Normalize Your Blood Glucose * Ten Healthy Eating Habits for Children with Diabetes Part V: Appendixes * Appendix A: Investing in Food Supplements for Optimum Health * Appendix B: Exchange Lists * Appendix C: A Glossary of Key Cooking Terms * Appendix D: Conversions of Weights, Measures, and Sugar Substitutes * Appendix E: Other Recipe Sources for People with Diabetes

Leseprobe

Diabetes Cookbook For Dummies®, UK Edition

by Dr Alan L Rubin and Dr Sarah Brewer, GP,with Alison G Acerra and Denise Scharf

Diabetes Cookbook For Dummies®, UK Edition

Published by John Wiley & Sons, Ltd The Atrium Southern Gate Chichester West Sussex PO19 8SQ England

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British Library Cataloguing in Publication Data: A catalogue record for this book is available from the British Library

ISBN: 978-0-470-51219-7

Printed and bound in Great Britain by Bell & Bain Ltd., Glasgow

10 9 8 7 6 5 4 3 2 1

About the Authors

Dr Alan L Rubin is one of America’s foremost experts on diabetes. He is a professional member of the American Diabetes Association and the Endocrine Society and has been in private practice specialising in diabetes and thyroid disease for over 25 years. Dr. Rubin was assistant clinical professor of medicine at the University of California Medical Center in San Francisco for 20 years. He has spoken about diabetes to professional medical audiences and nonmedical audiences around the world. He has been a consultant to many pharmaceutical companies and companies that make diabetes products.

Dr Sarah Brewer, GP, qualified as a doctor in 1983 from Cambridge University. She was a full-time GP for five years and now works in nutritional medicine and sexual health. Sarah is currently completing an MSc in Nutritional Medicine at the University of Surrey, Guildford.

Although her first love is medicine, her major passion is writing. Sarah writes widely on all aspects of health and has written over 40 popular self-help books. She is a regular contributor to a number of newspapers and women’s magazines, and appears regularly on TV and radio. She was voted Health Journalist of the Year 2002.

Alison G Acerra is a registered dietitian/nutrition consultant. She received her undergraduate degree in applied nutrition at Pennsylvania State University and continued her graduate studies at New York University, where she earned her Master of Science degree in clinical nutrition. Alison is currently working as an outpatient dietitian in San Francisco, where she conducts individual and group nutrition counseling sessions. She also consults privately with clients, specialising in weight management, diabetes prevention and management, cardiovascular health, sports nutrition, and gastric bypass surgery. A lover of good food and wine, Alison cooks often but enjoys dining out more! She stays active exploring San Francisco and is currently considering the location of her second marathon.

Denise Sharf, who created many of the breakfast, lunch, and appetizer recipes in this book, has received accreditation by the American Culinary Federation as a Certified Chef de Cuisine. She is a retired personal chef and has held positions as an executive chef and chef de garde manger for several major hotel chains and restaurants. Chef Sharf has achieved recognition as a culinary competitor, judge, and presenter of seminars.

Authors’ Acknowledgements

Acquisitions editors Mikal Belicove – who shepherded the original edition through all the committees that had to approve it – and Samantha Clapp of the UK For Dummies team, deserve special commendation. Our project editors, Traci Cumbay,Georgette Beatty, and Simon Bell along with copy editors Tina Sims and Andy Finch, made certain that the book is understandable and readable in the great For Dummies tradition.

Denise Sharf produced most of the recipes for breakfast, lunch, and appetisers. Her help has been invaluable, and she has set an example for really nutritious food.

Heather Dismore is responsible for most of the discussions of food and the organisation of the recipes in the book, and she also contributed a number of excellent recipes.

Recipe tester Emily Nolan has not only checked every recipe to verify that it can be successfully prepared and tastes very good but has also offered numerous suggestions for replacing or reducing ingredients so that the finished product is a perfect fit for a person with diabetes.

Reviewers Dawn M. Ayers, MD, and Patty Santelli did a fantastic job of ensuring that the information in the book is accurate.

Dr Rubin’s wife, Enid, has shown great patience, perseverance, and love in providing the time and the environment in which he could write this book.

Publisher’s Acknowledgements

We’re proud of this book; please send us your comments through our Dummies online registration form located at www.dummies.com/register/.

Some of the people who helped bring this book to market include the following:

Acquisitions, Editorial, and Media Development

Commissioning Editor: Samantha Clapp

Project Editor: Simon Bell

Content Editor: Steve Edwards

Copy Editor: Andy Finch

Technical Reviewers: Marc Owen, Emily Nolan

Executive Editor: Jason Dunne

Executive Project Editor: Martin Tribe

Cover Photo: GettyImages/Jan Mammey

Cartoons: Ed McLachlan

Composition Services

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Layout and Graphics: Carl Byers, Stephanie D. Jumper, Barbara Moore

Proofreader: Dwight Ramsey

Indexer: Claudia Bourbeau

Brand Reviewer: Jennifer Bingham

Publishing and Editorial for Consumer Dummies

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Joyce Pepple, Acquisitions Director, Consumer Dummies

Kristin A. Cocks, Product Development Director, Consumer Dummies

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Kelly Regan, Editorial Director, Travel

Publishing for Technology Dummies

Andy Cummings, Vice President and Publisher, Dummies Technology/General User

Composition Services

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Contents

Title

Introduction

About This Book

Conventions Used in This Book

What You’re Not to Read

Foolish Assumptions

How This Book Is Organised

Icons Used in This Book

Where to Go from Here

Part I : Thriving with Diabetes

Chapter 1: Living to Eat with Diabetes

Recognising Diabetes

Controlling Kilocalories

Including Exercise (and Rest)

Controlling Your Blood Pressure

Considering the Rest of Your Lifestyle

Chapter 2: Eating to Live with Diabetes

Calculating Carbohydrates – Precursors of Glucose

Getting Enough Protein (Not Just from Meat)

Focusing on Fat

Figuring Out Your Diet

Monitoring Your Micronutrients

Recognising the Importance of Timing of Food and Medication

Chapter 3: Planning Meals for Weight Loss Goals

Working Out How Many Kilocalories You Need

Losing Weight Rapidly at 1,200 Kilocalories

Losing Weight More Slowly at 1,500 Kilocalories

Maintaining Your Weight at 1,800 Kilocalories

Checking Out Other Diets

Chapter 4: Eating What You Like (Within Reason)

Following Your Eating Plan

Eating the Best of Ethnic Cuisines

Stocking Up with the Right Ingredients

Using the Right Tools

Making Simple Modifications

Taking Holiday Measures

Chapter 5: Stocking Up at the Supermarket

Going in with a Plan – or at Least a Shopping List

Deciphering the Mysterious Food Label

Calculating Exchanges from the Food Label

Part II : Healthy Recipes That Taste Great

Chapter 6: Enjoying the Benefits of Breakfast

Balancing Your Breakfast

Starting with Familiar Favourites

Crunchy Muesli Toast

Wholemeal Waffles

Blueberry and Almond Pancakes

Blueberry Porridge

Stocking Up on Baked Goods

Irish Soda Bread

Carrot–Pineapple Muffins

Musing Over Muesli

Traditional Muesli

Swiss Bircher Muesli

Enjoying Egg-ceptional Dishes

Baked Eggy Tomatoes

Greek Omelette

Chapter 7: Starting Well: Hors d’Oeuvres and First Courses

Appetising Seafood Starters

Prawn Quesadillas

Crab Puffs

Salmon Mousse

Savouring Salsas

Lentil Salsa

Mexican Salsa

Warm Pineapple Salsa

Mango Salsa

Discovering Delicious Dips

White Bean Dip

Tuna Pâté

Vegetable Crisps

Chapter 8: Sipping Simply Divine Soups

Whizzing Through Soup-Making Basics

Serving Up Soups with Stocks and Other Essentials

Vichyssoise Leek Soup

Hearty Vegetable Soup

Pea Soup with Crabmeat

Indian Lamb and Bean Chilli

Creating Creamy Concoctions

Cauliflower and Parmesan Soup

Corn and Sweet Potato Chowder

Creamy Vegetable Soup

Choosing Chilled Soups

Chilled Cucumber Soup

Carrot and Orange Soup

Watermelon Gazpacho

Chapter 9: Taking a Leaf from the Salad Bar

Feasting on Great Salad Leaves

Watercress Salad

Mediterranean Salad

Fresh Mushroom Salad

Truffle Vinaigrette

Going Beyond Greens with Tomatoes and Nuts

Summer Tomato Salad

Cucumber–Tomato Salad with Tahini and Toasted Pine Nuts

Adding Fresh Fruit to Your Salad

Blood Orange, Avocado, and Fennel Salad

Enjoying Entrée Salads

Prawn Salad

Teriyaki Salmon Salad

Chickpea Salad

Crunchy Chicken Stir-Fry Salad

Oriental Beef and Noodle Salad

Chapter 10: Being Full of Beans (and Grains and Pasta)

Relishing Rice and Other Grains

Middle Eastern Brown Rice Pilaf

Herby Risotto with Extra-Virgin Olive Oil

Moroccan Quinoa

Barley Pilaf

Preparing Perfect Pasta

Butterfly Pasta with Sun-Dried Tomatoes and Artichoke Hearts

Seafood Farfalle Salad

Buckwheat and Brown Rice Pasta

Letting Legumes into Your Diet

Olive and Lentil Salad

Red Wine Braised Lentils

White Bean, Spinach, and Mushroom Medley

Black Bean Pie

Spicy Hummus

Chapter 11: Adding Veg to Your Meals

Translating Vegetable Servings into Exchanges

Adding a New Twist to Old Favourites (And Not-So-Favourites)

Brussels Sprouts Roasted with Lemon and Capers

Broccoli with Creamy Lemon Sauce

Courgette and Parmigiano- Reggiano Salad

Chunky Courgette and Tomato Curry

Dill-Scented Carrots

Haricot Vert

Serving Up Starchy Vegetables

Mashed Sweet Potatoes

Using Vegetables in Place of Pasta

Aubergine Lasagne

Courgette and Cucumber Linguine with Clams

Giving Veggies the Gourmet Treatment

Pickled Vegetables

Goats’ Cheese Stuffed Courgette with Yellow Tomato Sauce

Yellow Tomato Sauce

Asian Vegetable Stir-Fry

Vegetable Fritto Misto

Chapter 12: Boning Up on Fish Cookery

Identifying Good Reasons to Serve Seafood

Preparing Fish in Healthy Ways

Horseradish-Crusted Cod with Lentils

Poached Salmon with Steamed Asparagus and Tapenade Salsa

Fish Stock

Tapenade Salsa

Plaice Franchaise

Pan-Roasted Salmon Fillet with Lemon–Dill Butter Sauce

Pan-Roasted Cod with Prawn and Butternut Squash

Grilled Salmon with Herb Sauce and Cucumber

Barbecued Tuna with Asian Coleslaw

Barbecue Cedar-Planked Salmon

Surveying Superior Shellfish

Mussels with Pastis

Seared Diver Scallops with Bacon and Shallots

Balsamic Syrup

Langoustine Ceviche

Chapter 13: Flocking to Poultry

Including Poultry in Your Diet

Making the Breast of Chicken

Chicken Breasts with Lemon and Garlic

Chicken Scampi

Barbecue Chicken with Potato and Oven-Dried Tomatoes

Oven-Dried Tomatoes

Paillard of Chicken Breast with Fennel and Parmigiano-Reggiano

Roast Free-Range Chicken Breast Stuffed with Porcini Mushrooms, Caramelised Leeks, and Pancetta

Divvying Up Different Bits of the Bird

Braised Chicken Legs with Mushrooms

Coriander and Lime Chicken Thighs

Talking Turkey to Liven Up Your Meals

‘Rotisserie’-Roasted Turkey Breast

Turkey Loaf with Portobello Sauce

Chapter 14: Creating Balanced Meals with Meats

Searing for Sealing Meats

Thai Rare Beef with Red Onion and Kaffir Lime

Veal Tenderloin with Chanterelle Mushrooms in a Muscat Veal Reduction Sauce

Pan-Roasted Veal Chops with Sweetcorn and Gouda Ragout

Understanding the Basics of Braising

Beer-Braised Pork and Crisp-Herb Cabbage with Apple–Tarragon Dipping Sauce

Crisp-Herb Cabbage

Apple–Tarragon Dipping Sauce

Recommending Roasting

Roast Pork Loin with White Beans all’Uccelletto

White Beans all’Uccelletto

Loin of Pork Glazed with Roasted Vegetable Salsa

Roasted Vegetable Salsa

Roast Lamb Sirloin with Herbes de Provence, Spinach, and Onion Ragout with Lamb au Jus

Roast Leg of Lamb Scented with Coriander

Chapter 15: Nibbling on Snacks

Keeping Healthy Snacks at the Ready

Wholegrain Almonds and Cranberries

Orange Cream Ices

Adding Dips and Sauces to Snacks

Roasted Veggie Dip

Wolfe’s Barbecue Sauce

Preparing Mini Meals

Greek-Style Chicken Wraps

Quick Chicken Tostadas

Tuna Dijon Brochettes

Spinach–Ricotta Gnocchi

Chapter 16: Drooling over Mouth-Watering Desserts

Finding a New Take on Fruit

Summer Pudding

Spiced Infusion with Tropical Fruits

Cantaloupe–Papaya Salad with Ginger Syrup

Pears Baked in Red Wine alla Piemontese

Juicing Your Way to Tasty and Healthy Treats

Cranberry–Raspberry Granita

Lemon Soufflé Tart

Choosing Chocolate for Dessert

Chocolate Meringue Bits with Strawberries and Cream

Chocolate–Almond Biscotti

Part III : Eating Away from Home

Chapter 17: Eating Out as a Nourishing Experience

Preparing for Restaurant Dining

Beginning the Dining Experience

Ordering from the Menu

Planning at Each Meal and in Specific Kinds of Restaurants

Enjoying Your Food

Finishing with Dessert

Chapter 18: Packing a Picnic Lunch

Walking and Rambling for Health

Barbecue Picnics

Munching Through a Packed Lunch

Enticing Lunchboxes for Kids

Part IV : The Part of Tens

Chapter 19: Ten (or So) Simple Steps to Change Your Eating Habits

Keeping a Food Diary

Knowing Why You Eat the Way You Do

Eating Every Meal

Sitting Down for Meals

Drinking Water throughout the Day

Consuming Vegetables throughout the Day

Reducing Added Fat

Removing the Attached Fat

Leaving Out the Salt

Adding Taste with Condiments, Herbs, and Spices

Using Healthy Cooking Methods

Chapter 20: Ten Easy Substitutions in Your Eating Plan

Catching Fresh Fish

Spilling the Beans

Choosing the Least Fatty Meats

Choosing Fruits to Replace Sweet Desserts

Adding Fibre to Your Diet

Making the Right Fat Selections

Finding a Cow That Makes Low-Fat Milk

Snacking on Low-Fat Foods

Finding Free Foods

Playing with Portions

Chapter 21: Ten Strategies to Normalise Your Blood Glucose

Knowing Your Blood Glucose

Using Exercise to Control Your Glucose

Taking Your Medications

Seeking Immediate Help for Foot Problems

Brushing Off Dental Problems

Maintaining a Positive Attitude

Planning for the Unexpected

Staying Abreast of New Developments

Using the Experts

Avoiding What Doesn’t Work

Chapter 22: Ten Healthy Eating Habits for Children with Diabetes

Setting an Example

Engaging Children in Shopping

Involving Children in Food Preparation

Keeping Problem Foods Out of Sight and Good Foods in Easy View

Explaining the Meaning of Portions

Missing No Meals

Ensuring Good Restaurant Eating

Monitoring TV Food Ads with Your Child

Making Friends with the Dietitian

Using the Experts

Part V : Appendixes

Appendix A: Investing in Food Supplements for Optimum Health

What to Look for in Supplements

How to Take Supplements

Reducing Diabetes Complications with Supplements

Improving Glucose Control with Supplements

Maintaining Good Health with Vital Vitamins

Absolutely Fabulous Antioxidants

Absorbing Essential Fatty Acids

Appendix B: Exchange Lists

Listing the Foods

Using Exchanges to Create a Diet

Appendix C: A Glossary of Key Cooking Terms

Appendix D: Conversions of Weights, Measures, and Sugar Substitutes

Conversions

Temperatures

Sugar Substitutes

Appendix E: Other Recipe Sources for People with Diabetes

Cookbooks for People with Diabetes

Food and Recipe Web Sites for People with Diabetes

: Further Reading

Introduction

People with diabetes can eat great food! We don’t have to prove that statement any more. The recipes in Diabetes For Dummies, by Alan L. Rubin and Sarah Jarvis (published by Wiley), and in this book show that people with diabetes can follow a delicious and healthy diet at home or anywhere they travel – and still enjoy a five-star meal. You just have to know how to cook it or where to go to get it.

More and more eating is taking place away from home or, if at home, from food in the form of a takeaway from a local supermarket or restaurant, and people with diabetes want to know what they can and can’t eat. This book is both a cookbook that shows you how to prepare great foods in your own home, and a guide to eating out in restaurants, on picnics, and when preparing a packed lunch.

Is diet important for a person with diabetes? Do salmon swim upstream? Various clinical trials show that a good diet can improve long-term glucose control enough to lower the level of haemoglobin A1c (a test of overall blood glucose control) by over 1 per cent. That much improvement reduces your risk of developing the complications of diabetes such as eye disease, nerve disease, and kidney disease by 25 per cent or more. The progression of complications that have already started to occur is also significantly slowed.

Of course, there’s much more to managing diabetes than diet alone. In this book, you can discover the place of diet in a complete programme of diabetes care.