The Diabetic Gourmet Cookbook E-Book

• Herausgeber: John Wiley & Sons
• Kategorie: Ratgeber
• Sprache: Englisch

Seitenzahl: 356

Veröffentlichungsjahr: 2010

Beschreibung

Scrumptious, healthy, crowd-pleasing recipes for people with diabetes and their loved ones The editors of Diabetic Gourmet Magazine understand that although people with diabetes must carefully monitor their eating habits, they still crave their favorite sweets and savory dishes. Now, with this all-new collection of healthy recipes that are perfect for everyday meals as well as for entertaining, you can enjoy making tasty dishes for yourself, your friends, and your family that are as good for you as they are delicious. The Diabetic Gourmet Cookbook features more than 200 original gourmet recipes complete with detailed nutritional information and diabetic exchanges for easy meal planning. By featuring healthy versions of traditional favorites-from pot roast to macaroni and cheese to banana cream pie-this mouthwatering collection shows how you can safely and effectively eat well if you have diabetes or special dietary needs and still enjoy wonderful food. You'll find easy-to-prepare recipes for appetizers, soups, salads, breads, desserts, sauces, and more along with a host of healthy cooking techniques-which makes The Diabetic Gourmet Cookbook essential for every health-conscious cook's kitchen. Pecan Winter Waffles * Huevos Rancheros * Blueberry Blintzes Topped with Lime Crema * Cranberry Apple Muffins * Baked Onion Rings * Brazilian Smoked Black Bean Soup * French Onion Soup * Refreshing Spring Tabbouleh * Spicy Thai Chicken * Crisp Cornmeal-Coated Catfish * Greek Gyros with Tzatziki Sauce * Chicken Francese * Creamy Coleslaw * Ginger-Lime Sugar Snap Peas * Cranberry-Orange Biscotti * Key Lime Cheesecake Squares * Georgia Peach Pie * Baklava * And many more tasty recipes!

Leseprobe

Table of Contents

Title Page

Copyright Page

Dedication

Preface

Chapter 1 - Diabetes Basics

Signs and Symptoms

Types of Diabetes

Complications from Diabetes

Treating Diabetes

Managing Your Diabetes

Chapter 2 - The Diabetic Pantry and Kitchen

Foods and Beverages

Kitchen Equipment and Cooks’ Tools

Chapter 3 - Healthy Cooking Techniques

Steaming

Grilling and Broiling

Baking and Roasting

Sautéing and Stir-Frying

Poaching and Simmering

Foil Cooking or En Papillote

Braising and Stewing

Chapter 4 - Meal Planning

Grains, Beans, and Starchy Vegetables (6 to 11 servings daily)

Vegetable Group (3 to 5 servings daily)

Fruit Group (2 to 4 servings daily)

Milk Group (2 to 3 servings daily)

Meat and Other Group (2 to 3 servings daily)

Fats, Oils, Alcohol, and Sweets Group (use sparingly)

Chapter 5 - Breakfast and Brunch

Latkes with Smoked Salmon

Home Fries

Buttermilk Waffles

Pecan Winter Waffles

Blueberry Buttermilk Pancakes

Chocolate Chip Pancakes

French Toast for Two

Cholesterol-Free Egg Mix

Our Basic Egg Mix

Western Omelet with Cheese

Italian Summer Frittata

Open-Faced Omelet Florentine

Huevos Rancheros

Spinach and Feta Quiche

Smoked Salmon Bagel with Dill-Chive Spread

Breakfast Berry Parfait

Soy Yogurt Smoothie

Hawaiian Sunrise

Blueberry Blintzes Topped with Lime Crema

Warm Scottish Oatmeal with Cranberries

Cranberry Scones

Cranberry Apple Muffins

Cinnamon Buns

Chapter 6 - Appetizers, Soups, and Salads

Shrimp Diane

Warm Spinach-Artichoke Dip

Sweet Onion Dip

Mexican Black Bean and Cheese Dip

Tuna Pâté

Salmon Cakes

Grilled Chicken Quesadilla

Spinach Bruschetta

Garlic Crostini

Potato Skins

Tandoori Chicken Skewers

Baked Onion Rings

Buffalo-Style Chicken Thumbs

Homemade Chicken Broth

Homemade Beef Broth

Homemade Vegetable Broth

French Onion Soup

Gazpacho for Four

Hearty Chicken Vegetable Soup

Sausage Cannellini Soup

Hot and Sour Soup

Corn and Crabmeat Chowder

Cream of Broccoli Soup

Sherried Cream of Carrot Soup

Pasta e Fagiole Soup

Brazilian Smoked Black Bean Soup

Tortellini Soup with Escarole

Carrot Salad

Corn and Black Bean Salad

Greek Salad

Mediterranean Bean and Tuna Salad

Refreshing Spring Tabbouleh

Lemon-Garlic Salad

Soho Sirloin Salad

Sicilian Salad

House Salad

Caprese Salad

Busy Tuna Salad

Balsamic Chicken Salad

Big Cobb Salad

Asian Cabbage Salad

Creamy Coleslaw

Chapter 7 - Entrées

Boneless Chicken Cacciatore

Chicken Stuffed with Rice and Smoked Cheese

Spicy Thai Chicken

Roast Cornish Game Hens in Sonoma Sauce

Spicy Southwestern-Style Grilled Chicken

Hearty White Chili

Chicken Marsala

Chicken Souvlaki Plate

Roast Chicken with Black Raspberry Sauce

Pecan-Crusted Chicken with Dijon Cream Sauce

Chicken Stuffed with Artichoke Hearts and Sun-Dried Tomatoes in Lemon-Basil Sauce

Tri-Colored Lemon Peppered Chicken

Chicken Francese

Grilled Chicken Tostadas

Chicken and Cashew Stir-Fry

Grilled Chicken Parmesan over Penne

Rotisserie-Style Roast Chicken

West Coast Turkey Pita

Fiery Curry Tilapia

Crisp Cornmeal-Coated Catfish

Cajun Pan-Grilled Catfish

Citrus-Grilled Salmon

Salmon with Spinach and Ricotta

Lemon-Poached Salmon

Shrimp Scampi over Pasta

Tequila Shrimp

Garlic Shrimp over Couscous

Shrimp Jambalaya

Scallops au Gratin

Linguine with Herbed Porcini Clam Sauce

Baked Sole Dijon

Halibut Topped with Vidalia Onion and Raspberry-Balsamic Sauce

Orange Roughy with Sun-Dried Tomato Tapenade

Steak au Poivre

Salisbury Steak with Mushroom Gravy

Rustic Pot Roast with Vegetables

Tex-Mex Casserole

Classic Italian Meatballs in Pomodoro Sauce

Veal Piccata

Mediterranean Grilled Lamb Chops

Greek Gyros with Tzatziki Sauce

Apricot Grilled Pork Tenderloin

Italian Roast Pork

Spinach Mushroom Lasagne

Macaroni and Cheese

Greek-Style Orzo with Spinach and Tomatoes

Penne à la Vodka

Stuffed Cabbage Rolls

Cajun Club Sandwich

Grilled Veggie Sandwich

Rachael Sandwich

Cornmeal-Coated Chicken Sandwich

Chicken Cordon Bleu Sandwich

Meatball Heroes

Chapter 8 - Side Dishes

Asparagus with Garlic-Shallot Vinaigrette

Asparagus with Lemon-Caper Sauce

Sesame Baby Bok Choy

Spicy Chinese Eggplant

Basil Green Beans

Fresh Green Beans and Red Potatoes Dijon

Green Beans Almondine

Szechuan Snow Peas

Brussels Sprouts Dominique

Ginger-Lime Sugar Snap Peas

Orange-Glazed Carrots

Apple-Cinnamon Carrots

Lemon-Garlic Broccoli Rabe

Zucchini Sautéed with Garlic and Pepper

Grilled Vegetables

Pan-Steamed Spinach with Raisins and Walnuts

Lemon-Spinach Orzo

Baby Peas with Fresh Mint

Collards with Black-Eyed Peas

Refried Black Beans

Pizza Tomatoes

Sweet Potato Fries

Baked French Fries

Roasted Herbed Potatoes

Mock Mashed Potatoes

Cauliflower Lyonnaise

Sweet Potatoes à l’Orange

Whipped Butternut Squash

Holiday Squash

Florentine Rice

Seasoned Basmati Rice

Wild Rice Porcini

Lemon Couscous

Whole Wheat Irish Soda Bread

Chapter 9 - Desserts and Snacks

Toasted Almond Biscotti

Cranberry-Orange Biscotti

Chocolate Peanut Cookies

Moist and Chewy Peanut Butter Cookies

Stovetop Rice Pudding

Down-Home Bread Pudding

Aunt Christine’s Banana Bread

Chocolate Chip Banana Bread

Georgia Peach Pie

Banana Cream Pie

Chocolate Coconut Cream Pie

Apple Blueberry Cobbler

Key Lime Cheesecake Squares

Hazelnut Chocolate Cheesecake

Baklava

Frozen Hot Chocolate

Baked Apples with Walnuts and Raisins

Chocolate-Covered Sunshine Treats

Summer Fruit Salad

Broiled Peaches with Raspberry Cream

Cherry Applesauce

Caribbean Coconut-Laced Plantain

Peach Beach Yogurt Pops

Fried Ice Cream with Raspberry Cream Sauce

Mardi Gras Popcorn

Fruit-Nut Trail Mix

Chapter 10 - Sauces and Condiments

Nona’s Italian Marinara Sauce

Festive Holiday Cranberry Sauce

Rocco’s Pomodoro Sauce

Cajun Tartar Sauce

Savory Mushroom Gravy

Homemade Gravy

Tzatziki Sauce

Guacamole Sauce

Raspberry-Brandy Cream Sauce

Zesty Dipping Sauce

Simple Sour Cream and Dijon Sauce

Creamy Creole Dip

Fat-Free Salsa

Lemon-Herb Marinade

Jalapeño-Lime Marinade

Herbed Pepper Rub

Creole Seasoning Mix

No-Salt Cajun Spice Mix

House Italian Dressing

Raspberry Vinaigrette

Chunky Blue Cheese Dressing

Honey Mustard Vinaigrette

Appendix A: Health Care Professionals

Appendix B: Organizations and Resources

References

Recipe Index

Index

Copyright © 2004 by CAPCO Marketing. All rights reserved

Published by John Wiley & Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada

Design and production by Navta Associates Inc.

Diabetic Gourmet is a registered trademark of CAPCO Marketing.

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The information contained in this book is not intended to serve as a replacement for professional medical advice. Any use of the information in this book is at the reader’s discretion. The author and the publisher specifically disclaim any and all liability arising directly or indirectly from the use or application of any information contained in this book. A health care professional should be consulted regarding your specific condition.

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Library of Congress Cataloging-in-Publication Data

The diabetic gourmet cookbook : more than 200 healthy recipes from homestyle favorites to restaurant classics / editors of the Diabetic Gourmet Magazine. p. cm.

Includes bibliographical references and index.

ISBN 0-471-39326-6 (paper)

1. Diabetes—Diet therapy—Recipes. 2. Diabetes—Diet therapy. I. Diabetic

Gourmet Magazine.

RC662.D537 2004

641.5’6314—dc22

2004003681

To our families, cherished readers, and the millions of people living with diabetes

Preface

First of all, don’t let the title of this book scare you. While The Diabetic Gourmet Cookbook has been designed to meet the needs of people living with diabetes, it really is a cookbook for everyone who appreciates great food. With over 200 recipes that are perfect for everyday meals, as well as for entertaining, The Diabetic Gourmet Cookbook makes a wonderful, thoughtful addition to any cookbook collection.

The recipes we have prepared are carefully portioned original creations, as well as modified versions of traditional favorites. They were created with a close eye on fat, calories, sodium, carbohydrate, and—last but definitely not least—taste. Complete with detailed nutritional information that includes diabetic food exchanges, the recipes allow readers to effectively and safely adhere to their meal plans or diets while enjoying delicious food. Even if you don’t have diabetes or special dietary needs, you’ll be able to feel good knowing that the food you’re eating or serving to your family is as healthful as it is delicious.

Here at Diabetic Gourmet Magazine, we have long operated with the belief that the diabetic diet should be seen as selective, not restrictive. We also understand that while it is necessary for people living with diabetes to regulate their eating habits, it is unrealistic to expect them to suddenly not have a taste for certain types of food. By including healthier versions of the types of dishes that some would say helped them down the road to developing diabetes in the first place, The Diabetic Gourmet Cookbook addresses realistic food preferences in addition to healthy eating guidelines. After all, how many other health-oriented cookbooks have recipes for onion rings, pot roast, and baklava?

In The Diabetic Gourmet Cookbook we intend to focus on recipes while providing only the most basic information about diabetes, health, and meal planning. There are plenty of fantastic books and resources dedicated to diabetes and nutrition that provide in-depth, practical, and clinical information. We strongly advise anyone living with diabetes to buy a comprehensive book about the disease, preferably one that is endorsed by the American Diabetes Association.

The recipes provided in this cookbook were analyzed by Christine Capece using Professional Computer Planned Menus. When necessary, additional data was added using actual food labels from products and the USDA National Nutrient Database for Standard Reference.

Unless noted otherwise in a specific recipe, analysis was determined as follows:

• The larger number of servings was used when a range of servings was given.

• Suggested accompaniments are not included in analysis.

• When more than one ingredient is offered, such as “1 teaspoon nonfat mayonnaise, or 1 teaspoon light mayonnaise,” the first ingredient was used for analysis.

• Optional ingredients were not included in analysis.

• Cooking sprays are either olive oil or canola oil based.

• Meat and poultry are considered fat-trimmed prior to cooking.

For those of you who still haven’t seen Diabetic Gourmet Magazine, visit our Web site at DiabeticGourmet.com to find out what you’ve been missing. There are millions of other readers waiting to greet you!

Finally, I would like to thank our valued readers, our compadres, our partners in diabetes culinaria over the past several years for helping us do the things we love to do most. I hope you enjoy what we have prepared for you as much as we enjoyed preparing it.

Kirk N. Capece Editor-in-chief, Diabetic Gourmet Magazine

1

Diabetes Basics

Diabetes is a disease that makes it next to impossible for a person’s body to convert the sugar it receives from food into energy. Normally, insulin is produced in the pancreas, and this insulin is needed to get the sugar into the cells for use as fuel. For a person living with diabetes, either the body doesn’t produce enough insulin, or the body is unable to use the insulin that is produced. Without usable insulin, the body cannot get the energy it needs to function. This is what diabetes is all about—the inability of a person’s body to get the energy it needs from food.

Signs and Symptoms

Millions of people have type 2 diabetes and don’t even know it. By the time they are diagnosed, they have already lived with it for years, undiagnosed and untreated. How can this be? Many people exhibit no signs or symptoms of diabetes, and some of the symptoms they may have are mild enough to go unnoticed. Other times, people notice the symptoms, but they do not seem serious enough to cause them to contact a physician. In these cases, diabetes goes untreated for years, or until they visit a doctor for an ailment that developed as a result of their diabetes, such as blurred vision or numb fingers.

Early detection of diabetes is important because it can help prevent complications and damage to the body. According to the National Institute of Diabetes and Digestive & Kidney Diseases (NIDDK), all adults forty-five years old or older should get tested for diabetes, regardless of whether they have noticed any symptoms. People younger than forty-five should get tested if they display symptoms or if they have any of the high-risk characteristics that make them more prone to developing the disease.

In recent years, you may have heard the term “pre-diabetes.” Pre-diabetes is used to classify people who are at a severe risk for developing type 2 diabetes. Fortunately, by making lifestyle changes such as eating healthier, adding moderate exercise or physical activity to their daily lives, and losing excess weight, people considered to be pre-diabetic can slow down or even prevent the onset of type 2 diabetes.

If you or a family member are experiencing the following symptoms, then you should consult a physician and get tested for diabetes as soon as possible.

• Increased or extreme hunger

• Increased urination

• Increased or excessive thirst

• Constant fatigue

• Changes in vision, such as blurred vision

• Unexpected weight loss

• Tingling or numbness in hands, fingers, or feet

• Cuts and sores that do not heal as quickly as they used to

• Higher incidence of infections

Types of Diabetes

There are two major types of diabetes, type 2 and type 1, as well as a third type called gestational diabetes, which occurs during a small percentage of pregnancies.

Type 2 diabetes is the most common form of diabetes, accounting for up to 95 percent of all cases. Formerly known as non-insulin-dependent diabetes mellitus (NIDDM) and as adult-onset diabetes, type 2 diabetes appears most often in middle-aged adults. However, there has been a disturbing trend in which young adults and adolescents are now developing it.

People develop type 2 diabetes because their pancreas either stops producing enough insulin to function, or because their body is no longer able to use the insulin it is producing (known as insulin resistance). Who is most at risk of developing type 2 diabetes?

• People who are overweight or obese

• People forty-five years old or older

• People with a family history of diabetes

• People who are African American, Hispanic American, Native American, Asian American, or Pacific Islanders

• People who get little or no physical activity or exercise

• People with low HDL levels and high LDL levels

• Women who have delivered a baby weighing over nine pounds at birth

Type 1 diabetes accounts for about 5 percent of all cases of diabetes. Also commonly referred to as juvenile diabetes, or insulin-dependent diabetes mellitus (IDDM), it typically begins early in life with children and young adults suffering from an insulin deficiency.

The immune system of people with type 1 diabetes destroys the insulin-producing beta cells that are normally found in the pancreas. Because of this, people living with type 1 diabetes produce little or no insulin. They are therefore required to take insulin injections every day to replace the insulin their body is lacking.

The risk factors for developing type 1 diabetes are not as easily defined as those for type 2 diabetes, but they may include genetic and environmental factors.

Gestational diabetes develops in up to 5 percent of all pregnancies, but it usually goes away once the pregnancy has ended. However, women who develop gestational diabetes are at a higher risk of developing type 2 diabetes as they get older.

While the exact reason for developing gestational diabetes is not known, it is most common in women who have a family history of diabetes, who are obese when they get pregnant, or who are from a more diabetes-prone ethnic group. Hormones and hormonal changes at about the twenty-fourth week of pregnancy cause insulin resistance and can also lead to gestational diabetes. Women with gestational diabetes must take special precautions during pregnancy and work closely with their physicians to ensure a safe pregnancy.

Complications from Diabetes

People living with diabetes are at an increased risk for developing other health conditions or complications. The most common complications include heart disease, infections, nerve damage (neuropathy), kidney disease (nephropathy), and eye disease (retinopathy).

If you are a person with diabetes, any time you experience unexplained problems, such as headaches, blurred vision, or some of the symptoms mentioned earlier in this chapter, you should contact your doctor as soon as possible. It is important to stay in tune with your body and to be aware of possible warning signs alerting you about untreated health problems.

The best way to reduce the risk of complications is by controlling blood glucose levels. You can also reduce complications by eliminating high-risk behaviors that can lead to poor health. Add physical activity to your daily routine, quit smoking, lose excess weight, reduce your alcohol consumption, and eat healthier by cutting down on foods high in cholesterol, calories, and fat.

If you have already developed complications or have other health problems, then it is important that you closely follow the advice of your physician to help delay or prevent conditions from developing or worsening.

Treating Diabetes

The overall goal of diabetes treatment is to keep blood glucose levels as close to normal as possible. Keeping blood glucose levels under control reduces the risk of developing the life-threatening complications mentioned earlier, which is why it is so important to consistently test and monitor blood glucose levels.

When people with diabetes test their blood, they are actually testing to see how much sugar (glucose) has built up in their blood. When insulin is either ineffective or not being produced at all, glucose builds up in the blood and passes out of the body in the urine without being used. Even though the blood is loaded with glucose, the glucose doesn’t make it into the cells and the body ends up losing its main source of energy. Testing blood sugar levels may not be pleasant and it may not always be convenient, but it is a very effective way to see how the body is reacting to the food people eat, the lifestyle they live, and the medications or treatments they have been prescribed.

Treatment of type 2 diabetes involves blood glucose level testing, a personalized meal plan, or diet and exercise. Prescribed oral medications or insulin may also be used to help control blood glucose levels.

Treatment of type 1 diabetes involves multiple daily injections of insulin, which are balanced with meals and daily activities. It includes frequent blood glucose level testing and a carefully designed and scheduled diet.

Managing Your Diabetes

It is important to remember that diabetes management needs to be addressed on an individual basis and that what may be good for one person with diabetes may not be good for another. Educating yourself on how to manage your diabetes is the best way to stay healthy. By sticking to a healthy diet, engaging in physical activity, and keeping a close eye on your health through frequent self-examination and regularly scheduled professional health examinations, you can effectively manage your diabetes and minimize complications.

To best manage your diabetes, you should organize a team of health care professionals so they can help you develop a personal diabetes-management plan that addresses personal issues such as lifestyle, diet, existing or developing health conditions, and medical care. Putting together a comprehensive, qualified team that you feel comfortable with may seem like a lot of work to go through, but it is definitely worth it. By providing you with information, resources, and coordinated treatment, your health care team can work together to help you manage your diabetes effectively.

In addition to your personal physician, a well-rounded health care team may include the following specialized professionals:

• Certified Diabetes Educator (C.D.E.)

• Certified Fitness Specialist

• Certified Wound Specialist

• Dermatologist

• Dietitian

• Neurologist

• Opthamologist

• Optometrist

• Pharmacist

• Podiatrist

• Psychologist or psychiatrist

We suggest that you begin by personally meeting with a Certified Diabetes Educator. A C.D.E. can help you get started and should be able to personally recommend other qualified professionals in your area.

For a more detailed look at the professionals whom you should include on your team, including additional resources relating to each specific profession, take a look at the Health Care Professionals section in the back of the book.

2

The Diabetic Pantry and Kitchen

Having a wide assortment of ingredients on your shelves will help you make more exciting meals and make meal planning easier. It will also help you get the variety of foods you need for a nutritious, well-balanced diet. Equipping yourself with the proper tools will make it more convenient to prepare your food using techniques that reduce fat and calories, as mentioned in chapter 3, Healthy Cooking Techniques. With the right collection of ingredients and tools, almost anyone can be a culinary success.

Individual preferences will ultimately dictate what your kitchen pantry contains. Your ethnic background and heritage, regional location, financial situation, and evolving cooking skills all shape your kitchen and your staple ingredients. Still, there are a number of ingredients and tools that we feel are both useful and essential in the kitchen and helpful to have when using this cookbook. We’re including our suggestions here for you to consider.

Foods and Beverages

This section contains an extensive list of food items categorized according to the Diabetes Food Pyramid, as presented by the American Diabetes Association. For brief descriptions of these groupings, take a look at chapter 4, Meal Planning. With the exception of herbs, spices, and seasonings and certain condiments, which we have listed separately, each food group listed here contains items broken down into the following subcategories:

Pantry items. This subcategory includes dry and canned foods and other shelf-stable food items. This also includes fresh fruits and vegetables that generally do not require refrigeration. Many of these items will eventually become “refrigerator” items once they have been opened, but we’ll be going by their status when bought. Examples include canned beans, couscous, and applesauce.

Refrigerator items. This subcategory includes items that are refrigerated when purchased and that have a shorter shelf life. Examples include milk and yogurt. We also include fresh vegetables that are generally refrigerated.

Freezer items. This subcategory includes three types of items: items that are frozen when purchased; items that are refrigerated when purchased, but that we recommend freezing so you have them on hand; and items that you prepare and then store in the freezer. Examples include fish fillets and homemade chicken broth.

This is by no means a definitive list of ingredients, and the appearance of an item below does not mean you can eat as much of it as you want. The items on this list offer variety and recommendations for certain products over others. The actual number of servings listed for each food grouping may not apply to everyone and every meal plan, so make sure you consult your dietitian for dietary recommendations suitable for you.

Vegetable Group (3 to 5 servings daily)

Pantry Items

Bamboo shoots, canned Bean sprouts, canned Ginger, sliced, pickled Mushrooms, button, canned Mushrooms, porcini, dried Mushrooms, shitake, dried Mushrooms, straw, canned Onions, red Onions, yellow or Vidalia Peppers, jalapeño pepper rings, jar Peppers, pepperoncini, jar Peppers, roasted red peppers, jar Potatoes, baking Potatoes, new or red Sauce, prepared tomato sauce, reduced or low-sodium Shallots Squash, yellow or green Sweet potatoes or yams Tomato paste, 8-ounce canned Tomatoes, diced, reduced- sodium, canned Tomatoes, fresh grape or cherry Tomatoes, fresh Roma, plum or other Tomatoes, puree, reduced- sodium, canned Tomatoes, sun-dried, fresh, no oil added Tomatoes, whole peeled Italian- style, reduced-sodium, canned Tomatoes, whole peeled, reduced-sodium, canned Water chestnuts, canned

Refrigerator Items

Carrots Celery Collard greens, fresh Cucumber Garlic, fresh bulbs Ginger, fresh Lettuce, green, red leaf, iceberg, or mesclun mix Scallions Spinach, fresh

Freezer Items

Artichoke hearts, 10-ounce package Broccoli, chopped, 10-ounce package Broth, vegetable, homemade, frozen in 1-cup to 2-quart containers Marinara sauce, homemade Spinach, chopped, 10-ounce package Spinach, whole leaf, 10-ounce package Peas, baby, 10-ounce package

Fruit Group (2 to 4 servings daily)

Pantry Items

Applesauce, unsweetened Apples, fresh Bananas, fresh Cherries, dried Cranberries, dried Currants, dried Dates, dried Lemons, fresh Limes, fresh Oranges, fresh Peaches, canned in juice (not syrup) Pineapple chunks, canned in juice (not syrup) Pineapple slices, canned in juice (not syrup) Raisins, dark seedless Raisins, golden seedless Spreadable Fruit Spread, no- sugar added, various flavors

Refrigerator Items

Juice, 100% fruit juice such as orange and apple Juice, lemon Juice, lime

Freezer Items

Apple juice concentrate Blueberries, unsweetened Orange juice concentrate Peaches, unsweetened Raspberries or blackberries, unsweetened Strawberries, unsweetened

Grains, Beans, and Starchy Vegetables (6 to 11 servings daily)

Pantry Items

Bagels, whole wheat preferred Barley Beans, black, low-sodium, canned Beans, cannelloni, low-sodium, canned Beans, garbanzo (chickpeas), low-sodium, canned or dry Beans, kidney, white and red, low-sodium, canned or dry Beans, navy, low-sodium, canned or dry Beans, pinto, low-sodium, canned or dry Bread crumbs, unseasoned Breads, whole grain, various types including rye, whole wheat, and oat bran Bulgur wheat Cereals, high-fiber, low-sugar cereals such as bran flakes Corn, baby, canned Corn, kernels, low-sodium, canned Oatmeal, various types including Scottish, Irish, and instant Pasta, regular, various styles including penne and angel hair Pasta, whole wheat, various styles including penne and rigatoni Pasta, couscous Pasta, orzo Pasta, soba (long spaghetti style) Pita bread, regular or whole wheat Rice, basmati Rice, brown, regular or quick- cooking Rice, white, medium-grain, regular or quick-cooking Squash, assorted winter varieties

Refrigerator Items

Biscuits, low-fat buttermilk

Freezer Items

Corn, kernels Dough, phyllo

Milk Group (2 to 3 servings daily)

Pantry Items

Milk, nonfat, evaporated Milk, nonfat, powdered

Refrigerator Items

Milk, nonfat Sour cream, nonfat or light Yogurt, fruit Yogurt, plain low-fat

Freezer Items

Yogurt, frozen, nonfat

Meat and Other Group (2 to 3 servings daily)

Pantry Items

Almonds, sliced Anchovies, canned Cashews, whole unsalted Clams, whole baby, canned Peanuts, unsalted Pecans, whole or sliced, unsalted Pistachios, unsalted Salmon, canned Tuna, solid white albacore or chunk light, packed in water, canned Walnuts, whole

Refrigerator Items

Cheese, hard cheeses such as Romano cheese Cheese, nonfat or reduced-fat cream or Neufchâtel Cheese, reduced-fat or part- skim mozzarella, Swiss, or Cheddar Cheese, ricotta, part-skim or fat-free Tofu, firm, reduced fat or lite Turkey, deli-style, low-fat, low-sodium Ham, deli-style, 97% fat-free

Freezer Items

Beef, ground, 95% to 97% lean Broth, beef, homemade, frozen in 1-cup to 2-quart containers Broth, chicken, homemade, frozen in 1-cup to 2-quart containers Catfish, fillet (frozen in 3-ounce portions) Chicken, boneless, skinless breast (pack 1 or 2 servings in a resealable plastic bag) Chicken, cooked, cubed Chicken, split breast, bone-in Pork, bacon, reduced-fat, reduced-sodium Pork, loin Salmon, fillet (frozen in 3-ounce portions) Sausage, reduced-fat, hot/spicy Italian (separated into 3-ounce portions) Sausage, reduced-fat, mild Italian (separated into 3-ounce portions) Shrimp, shells on Sole, fillet (frozen in 3-ounce portions) Tilapia, fillet (frozen in 3-ounce portions) Turkey, boneless breast or cutlet

Fats, Oils, Alcohol, and Sweets Group (use sparingly)

We prefer canola and olive oil because they have lower levels of saturated fat than other oils, such as sesame and corn oil. The alcohol we suggest stocking is intended for use in cooking and is used minimally to enhance the flavor of certain dishes, such as desserts and sauces. Alcohol should be used sparingly, and you should talk to your dietitian about how it might affect your meal plan.

Fats and Oils

Butter, unsalted Coconut, unsweetened shredded Cooking spray, canola oil based Cooking spray, olive oil based Margarine, liquid spray Margarine, light solid Oil, canola Oil, olive Oil, sesame

Sweets

Chocolate, semisweet baker’s

Alcohol

Rum, dark Rum, white Tequila, light or dark Wine, dry white, box or bottle Wine, medium-dry red, box or bottle Wine, Marsala Sherry, cream Sherry, dry Vodka

Herbs, Spices, and Seasonings

Basil leaf, dried Cayenne pepper, ground Chili powder Crushed red pepper flakes Cumin, ground Fennel seeds Ground black pepper Italian seasoning blend, no sodium Marjoram, dried Mustard, powdered Oregano, dried Paprika, ground Parsley flakes, dried Peppercorns, black and green Rosemary, dried Salt, iodized Salt substitute Sesame seeds Thyme, dried Sugar, confectioners’ Sugar, granulated (table sugar) Sugar, granulated fructose (low- carbohydrate alternative) Sweetener, Equal or NutraSweet Sweetener, brown sugar alter- native Sweetener, Splenda Granular Wasabi powder

Condiments

Chili paste Dressings, low-fat or non-fat Gravy Master Hot sauce Ketchup Liquid Smoke Mustard, Dijon Mustard, spicy brown Vinegar, balsamic Vinegar, red wine Vinegar, rice Vinegar, white

Kitchen Equipment and Cooks’ Tools

This section is broken down into general groups with brief comments about each particular item. You don’t need to run out and buy everything on the list, and you don’t need everything listed next to be able to prepare the recipes in this book. Having the items we mention, however, will make life in the kitchen easier and will expand your ability to prepare different things in different ways.

Hand Tools and Gadgets

Overall, look for durable, dishwasher-safe tools that you feel comfortable with. Cost does not necessarily equate with quality. You can find some very respectable kitchen tools at reasonable prices.

Meat mallet. Don’t let the name fool you. In addition to pounding meat, meat mallets come in handy for crushing crackers, nuts, and more. Make sure you have one with a metal head, rather than wood, for easier, more effective cleaning.

Whisks. A fork comes through sometimes in a bind, but you have to have a few good whisks. Make sure you have a balloon whisk in addition to a rigid whisk.

Zester. One decent zester is all you’ll ever need for getting perfect zest.

Vegetable peeler. Have at least two quality peelers on hand.

Kitchen shears. Another essential item that far too many people are without. Kitchen shears are used to cut through various food items, including meat. They should be sturdy, have stainless steel blades, and be dishwasher safe. A good set of kitchen shears is relatively inexpensive. They are also sometimes packaged with cutlery sets.

Spatulas. You should have at least three spatulas, preferably two flat plastic spatulas suitable for flipping or serving food from a pan, and one rubber spatula suitable for scraping food from bowls or pans. Heat-resistant rubber spatulas are worth the extra money. If you do any outdoor grilling, you may want to have a metal spatula as well.

Tongs. You should have at least three sets of metal tongs on hand for grilling, flipping, and picking up pieces of food. Have at least one long set of tongs for reaching into the oven or broiler with. Another reason to have more than one set is to avoid cross-contamination when cooking meat.

Cooking spoons. You should have several different types of long-handled spoons available to cook with, including slotted spoons. Wooden spoons are great because they don’t scratch nonstick surfaces and they don’t melt (but they can burn). Plastic spoons are also useful. Metal spoons are strong and durable.

Ladles. Have a few metal ladles, ranging in size from ½ ounce to 4 ounces. Ladles make measuring servings of sauces, soups, and other foods much easier.

Portion scoops. Similar to an ice cream scoop, these are great for portioning out muffin mix, rice, and other mixtures that require an exact size.

Measuring cups. Have two sets of dry measuring cups, preferably metal, and two liquid measuring cups, preferably in 1-cup and 4-cup sizes, with various measures marked off.

Measuring spoons. Have two or three sets of stainless steel, dishwasher-safe measuring spoons on hand. Don’t ruin a recipe by “eyeballing” all your ingredients—nobody has an eye that good.

Cutting boards. Get yourself several dishwasher-safe, nonwood cutting boards. Wood cutting boards look nice, but they are more likely to harbor bacteria and can warp and crack over time. Choose only one or two large boards but make sure you have several smaller boards on hand. It is not uncommon to need two or three boards to prepare just one meal, especially if meat is involved.

Handheld graters. You should have at least one handheld grater, preferable with three sides of different grating sizes. Use it to quickly shred a carrot for a salad or to grate cheese. For big jobs, you should rely on a food processor.

Egg separator. As you will see, we are constantly calling for egg whites in our recipes. While you can shift an egg back and forth from half-shell to half-shell, having an egg separator sure makes life easier.

Thermometers. Cooking meats to the proper temperature is a very important aspect of food safety, reducing the risk of salmonella (poultry or meat), E. coli O157:H7 (raw or undercooked beef), and trichinosis (raw or undercooked pork and wild game). Spend about ten dollars on a decent meat thermometer and use it religiously. An oven thermometer is also worth having so you can check to make sure your oven is providing the right temperatures.

Kitchen scale. This should be an essential part of your kitchen, whether you have diabetes or not. You need to measure your portions for recipes as well as for adhering to serving sizes and your meal plan. There are plenty of dietary scales available that don’t take up much counter space. Find one that has a detachable container on top or that has enough room for you to place a container on top with your food in it. Make sure you calibrate the scale to neutralize the weight of the container you use. By always using the same container for weighing your food, you won’t have to keep changing the calibration (a small dish or custard cup usually works well). Be careful not to cross-contaminate your ingredients by weighing raw meat or eggs in the same container.

Salad spinner. You can use a strainer or colander to drain your lettuce after cleaning it, but what fun is that? Salad spinners quickly remove the water from greens, and you can get a decent one for very little money.

Cutlery

You can load your kitchen up with dozens of knives, but we think the following knives are essential and sufficient for most of your needs. Some of these knives are included in the standard knife block sets sold in department stores.

Chef’s knife. Unless you plan on starring in a horror movie, keep the size of your chef’s knife to between 8 and 10 inches.

Utility knife, 6- or 8-inch. An easy knife to handle, you’ll use this all-purpose knife a lot for cutting vegetables and fruit.

Boning knife. The thin design of this knife makes it well suited for trimming fat and skin off poultry, which is highly suggested.

Paring knife. You should definitely have several paring knives on hand for all the little jobs that other knives are just too big for. Paring knives are usually between 2 and 4 inches long and have short handles.

Serrated bread knife. The only way to put an end to crushed bread is to use the right knife to slice it.

Pizza cutter. Besides being useful for slicing pizza, pizza cutters come in handy when working with dough. If you make our Baklava (page 193), then you’ll see what we mean.

Minor Appliances

Food processor. A food processor on your counter will be used to perform a wide range of duties, including shredding, slicing, chopping, grinding, and puréeing. A good food processor should last a long time when properly cared for.

Electric stand mixer. This appliance takes care of things a food processor can’t do. Electric mixers handle most baking tasks, from whipping eggs to mixing dough. The most popular models also offer attachments that expand the machine’s functions, such as a pasta machine, a sausage maker, and a grater/shredder.

Electric blender. Blenders are well suited for liquids and are great for things like puréeing sauces, whipping dressings, and blending fruit smoothies. You can whip something up quickly and easily.

Microwave. In addition to reheating food and leftovers, microwaves are very useful for defrosting frozen food, such as meat, vegetables, broths, sauces, and fish. Microwaves are also great for cooking certain types of foods, including vegetables, rice, and some types of fish.

Toaster oven. Toaster ovens are great for baking, broiling, or toasting without having to heat a bigger oven. Not only do you save on energy use, but you also get the job done more quickly.

Electric hand mixer. Perfect for batters, cake mixes, and other baked goods, electric hand mixers are relatively inexpensive and should be a part of every kitchen.

Cookware

Nonstick skillets. Good sizes to have on hand range from 8 to 12 inches, with sloped and straight sides. Nonstick skillets reduce the need for fat in your stovetop cooking. Use them for everything from cooking eggs to sautéing onions. Choose skillets with riveted handles, if possible.

Stainless steel skillets. Choose skillets ranging from 6 to 12 inches. Make sure you get skillets that are oven-safe. Nonstick skillets are great, but stainless skillets are workhorses, perfect for everything from toasting seeds to simmering sauces. You can scrub them and use metal tools without worrying about the surface. Have both sloped-sided and straight-sided skillets. Choose skillets with riveted handles, if possible.

Pans. Pans have round sides and one long handle. Have a few different sizes available, preferably 1-quart, 2-quart, and 3-quart. In addition to making sauces, you’ll use saucepans for steaming small portions of vegetables and for making smaller batches of soup. Choose pans with riveted handles, if possible.

Pots. Pots have straight sides and two handles, attached at opposite side of the rim. You should have a large stockpot and a smaller stockpot. Make sure one of them is big enough to cook pasta in. Choose pots with riveted handles, if possible.

Baking cookware. It is a good idea to have a few nonstick baking sheets, loaf pans, muffin pans, and baking pans in your cabinet. Nonstick cookware reduces or eliminates the need for adding fat when baking, and it also makes cleanup easier. Regular baking sheets are also good to have, especially for jobs that are best served by a more durable surface (like baking potatoes).

Steam baskets. Metal steam baskets sit inside a pot or saucepan, above boiling liquid, and hold the food you want to steam. Some people use bamboo baskets, especially for wok cooking, but we prefer the metal baskets. They are easier to clean and store and set right in the pot. We recommend that you have at least two metal steam baskets, a smaller one for vegetables and one large enough to fit a few portions of fish.

Colanders and strainers. You should have at least one steel colander with side handles and one plastic strainer with a straight handle. Steel colanders are great because they are strong and durable and well suited for heavy jobs, like straining chicken stock. A smaller, lighter plastic strainer is perfect for draining a few servings of pasta or rinsing fruits and vegetables. Also have on hand a small mesh strainer and a sieve. A China cap (a cone-shaped metal strainer) is great for straining stocks and can also be used to purée some foods.

Food mill. A food mill is used to purée and strain food at the same time. We use it when we prepare Nona’s Italian Marinara Sauce (page 205).

Microwave rice steamer. An inexpensive rice steamer is one of the easiest ways to make perfectly steamed brown or white rice.

Miscellaneous

It may seem like we’re stating the obvious here, but you might be surprised at how many people we find freezing foods in glass containers, using aluminum foil in the microwave or plastic wrap in the oven, or who still use a cereal bowl to combine recipe ingredients (what a mess).

Mixing bowls. You should have several mixing bowls of various sizes, ranging from small to large. Use for whisking, mixing, blending, tossing, and even serving. Use a big mixing bowl to soak lettuce to remove the dirt. Metal mixing bowls are a good choice because of their durability, but glass and ceramic bowls are generally microwave-safe and won’t react with acidic foods such as tomatoes or marinades.

Storage containers. Select sturdy, dishwasher-safe containers that have tight-fitting lids. Have a few very small sizes, a few big sizes, and a whole bunch of sizes in the middle (1- to 4-cup containers are very practical). Try to use the same type so they can stack easily when being used or stored.

Resealable storage bags. Have at least two sizes, 1-quart and 1-gallon. Use the quart-size bags for leftovers, crushing walnuts or graham crackers, and marinating food. Use the bigger bags to store clean lettuce in so you can grab a handful for a salad. Freezer storage bags are good to have on hand because they reduce freezer burn.

Parchment paper. Parchment paper is an amazing product. Used to line a baking sheet or pan, it eliminates the need for greasing the pan. Whether you are baking cookies or latkes, the food just will not stick to it. Check the package for the exact temperature your parchment paper is safe for, but it is usually safe above 400 degrees F. You can find parchment paper in most supermarkets.

Aluminum foil. Essential for lining pans and cooking or wrapping food. It works very well in place of parchment paper when cooking en papillote because it can be easier to fold. Do not use aluminum foil, or any other metal, in the microwave.

Wax paper. Another essential found in most kitchens, although most people don’t know what to use it for. We like it because it makes freezing meat and seafood easy. Use it to separate pieces of meat or fish before freezing and they will be easier to pull apart when you need just one piece. Wax paper is also great for handling or pressing sticky or crumbly food items, as we do when preparing our Key Lime Cheesecake Squares (page 191).

Plastic wrap. Just about everyone has this in their kitchen, and with good reason. Use it for wrapping food for storing and for defrosting food in the microwave.

Fire extinguisher.