berry desserts: Canada's Diabetes Meals for Good Health

Canada's Diabetes Meals for Good Health

Canada's Diabetes Meals for Good Health
Includes Complete Meal Plans and 100 Recipes
by Karen Graham, RD, Certified Diabetes Educator
Paperback, 320 pages

For people diagnosed with diabetes, the world can seem all of a sudden much more restrictive and confusing. After all, what we eat is so very personal and we tend to eat for so many other reasons than just straight hunger.

Karen Graham is a registered dietitian and diabetes instructor who has put together a book to teach diabetics how to plan their meals and snacks for optimal health without sacrificing flavour.

She starts with the most important rule for healthy eating - make it yourself. Restaurants, especially fast food ones, don't got your back - if you know what I mean. Just by making your meals at home you can control the nutrients that you consume. Karen shows you how to put together meals so that you can balance these nutrients without feeling too restricted, and live a healthier life.

Sample meal plans include:

    Dinner #22: Sun Burger, Kale and Orange Salad, Dream Delight
    Dinner #30: Roti with Curried Filling, Cucumbers in Yogurt, Coconut Meringues
    Dinner #33: Thai Chicken, Poppy Seed Spinach Salad, Summer Fruit Cream
    Dinner #38: Pork Chop Casserole, Grilled Tomato, Mandarins and Cottage Cheese

From Karen Graham, RD

Canada's Diabetes Meals for Good Health

Book has easy steps for:

    LOSING WEIGHT – More than a month of daily meal plans from 1,200 – 2,200 calories.
    MANAGING DIABETES – To help you manage your blood sugars.
    KEEPING YOUR HEART HEALTHY – Reduce cholesterol and blood pressure.
    REDUCING YOUR RISK FOR CANCER – Shows high fiber and nutrient-rich meals.
    HEALTHY LIVING – Lots of tips for making lifestyle changes in a positive way.

Book Includes:

    Beautiful life-size full-color photographs.
    70 CALORIE-EQUIVALENT MEALS.
        15 Breakfasts
        15 Lunches
        40 Dinners
        Hundreds of snacks
    100 everyday delicious recipes
    Nutrition information for each recipe – calories, carbohydrate, protein, fat, cholesterol and sodium.
    Diabetes exchanges (Food Choices) for each meal, as well as total carbohydrate and fiber.
    32-page guide at back of book shows food and beverage portions and helps you interpret food labels.

Try these sample recipes in your home, to see how simple taking control of your diet can be!

Prairie Quiche
The Prairies and Great Plains grow a large amount of the world’s wheat, which is ground into the flour that we bake into bread. Prairie Quiche has a bread crumb crust, which is much lower in calories and fat than a traditional pastry crust. The quiche takes about 45 minutes to prepare and cook, so it’s perfect when you have a carefree morning ahead. This recipe is delicious and satisfying, but because it’s high in fat it should be an occasional treat.

Makes 2 large or 3 small servings

1⁄2 tsp (2 mL) margarine or butter, to grease the casserole
1⁄3 cup (75 mL) dry bread crumbs
2 eggs
2 slices raw bacon, fat partly trimmed off, chopped
1⁄2 cup (125 mL) skim milk
Pinch of black pepper
3⁄4 cup (175 mL) sweet red pepper or broccoli (or a combination), chopped into small pieces
1⁄2 cup (125 mL) light shredded cheese

1.   Grease the sides and bottom of a 6-inch (15 cm) casserole dish with margarine or butter. Spread the bread crumbs on the bottom of the casserole dish.
2.   In a bowl, combine eggs, chopped bacon, milk, pepper and vegetables. Pour on top of the bread crumbs. Top with the shredded cheese.
3.   Bake in oven on the middle rack at 400°F (200°C) for 25 minutes.
4.   Once cooked, remove from the oven and let sit for 5 minutes. Gently remove slices with an egg turner.

A small glass of orange, apple, grapefruit or cranberry juice is served with the Prairie Quiche. Juice is an excellent source of vitamin C, but is a high source of natural sugar and lacks the fiber found in fresh fruit. It can be chosen for an occasional breakfast choice instead of a fresh fruit. (See page 13.)

Per 1⁄2 quiche
Calories   310
Carbohydrate   21 g
Fiber   2 g
Protein   20 g
Fat, total   16 g
Fat, saturated   7 g
Cholesterol   214 mg
Sodium   615 mg

Tip: Where shredded cheese is an ingredient in recipes, you can use a 4- or 5-blend, which may include cheddar, mozzarella, parmesan and specialty cheeses.

Chinese Stir-Fry

Makes 4 cups (1 L)
(2 large meal servings)

1 small onion
1 to 2 cloves garlic, chopped
4 to 6 cups (1 to 1.5 L) loosely packed vegetable pieces
3⁄4 cup/175 mL (or 6 oz/175 g) raw lean red meat, chicken or fish, thinly sliced
1 packet (4.5 g) reduced-salt chicken or beef bouillon mix
2 tbsp (25 mL) water
2 tsp (10 mL) cornstarch
1⁄4 cup (50 mL) cold water
1 tbsp (15 mL) reduced-sodium soy sauce
1⁄4 tsp (1 mL) ground ginger

1.    Chop up or slice your onion, garlic and 4 cups (1 L) of
vegetables. I usually put in one bowl the vegetables
that need the most cooking, such as carrots and broccoli. In a second bowl I put the vegetables that need less cooking, such as bean sprouts. Put the bowls of vegetables to the side.
2.    Place the raw meat (or other protein choice) in your cold wok or frying pan. Sprinkle the bouillon mix on your meat and stir. Add 2 tablespoons (25 mL) of water. Heat up your wok or frying pan and cook for about 3 minutes. If you are using cooked leftover meat instead of raw meat, it doesn’t need to be cooked first.
3.    Add the onions, garlic and first bowl of vegetables. Stir at high heat for 5 to 10 minutes, until cooked. Now add the second bowl of vegetables.
4.    In a small bowl, mix together the cornstarch, 1⁄4 cup (50 mL) of cold water, soy sauce and ginger. Add this to your wok. Cook for another minute or two.

Per 1 cup (250 mL)
Calories    120
Carbohydrate    16 g
Fiber    3 g
Protein    12 g
Fat, total    2 g
Fat, saturated    0 g
Cholesterol    18 mg
Sodium    293 mg

Tip: Put your rice on to cook before you start making the stir-fry.

berry desserts

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Canada's Diabetes Meals for Good Health

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