Cookbooks for diabetics are a growth industry. The reason is simple: the number of diabetics is increasing rapidly, and diet is central to the treatment of the disease. A cookbook that offers a detailed analysis of each dish makes it much easier for a diabetic to eat a healthy diet.
Two new cookbooks-“Diabetes Superfoods Cookbook and Meal Planner” and the second edition of “The Mediterranean Diabetes Cookbook” - cover all the bases. They’re a valuable resource for diabetics, for everyone who cooks for a diabetic, and-as an added bonus-for everyone whose family includes a diabetic.
When I browsed through the books, I earmarked recipes that looked appealing. In the end, there were a lot of them. They were all easy-on-the-cook, which is a major consideration. The following recipes can be made ahead of time. Reheat the meatballs at half power in the microwave. Serve the salad at room temperature.
Portion sizes may generate comments. They’re small, at least in contrast to the jumbo portions we’ve come to accept as “normal.” The recipe for Spinach and Turkey Meatballs, for example, calls for 10 ounces of spinach (I used defrosted chopped spinach and squeezed out the water), 1 pound of ground turkey, 1/2 cup bread crumbs and 3 tablespoons of grated Parmesan cheese.
The recipe makes 24 golf ball-sized meatballs, and the recommended portion is four meatballs. Three-quarters of a cup of whole wheat pasta and one-third of a cup of chunky tomato sauce completes the entree. While the portion size works for some people, others may want to make some adjustments. Having the breakdown on all the components makes it relatively easy to calculate the necessary numbers.
Spinach and Turkey Meatballs
16-ounces 93% lean ground turkey
3 tablespoons freshly grated Parmesan cheese
2 cloves garlic, crushed
1/2 cup whole-wheat bread crumbs
2 teaspoons dried basil
Freshly ground black pepper, to taste
10-ounce chopped steamed spinach (squeeze out the water)
Nonstick cooking spray
- Preheat oven to 400-degrees F
- Place all ingredients, except cooking spray, in a large mixing bowl and mix together thoroughly.
- Roll into 24 Golf ball-sized meatballs (about 2 tablespoons each).
- Spray a 9x13-inch baking pan with cooking spray and place meatballs in the pan. Bake in the oven for 20 minutes.
- Remove meatballs from oven and serve hot. Enjoy with 3/4 cup whole-wheat pasta and 1/3 cup of your favorite chunky tomato sauce if desired.
Calories from fat 60
Total fat 7.0 grams
Saturated fat 2.3 grams
Trans fat 0.1 gram
Cholesterol. 90 mg
Sodium. 140 mg
Potassium. 320 mg
Total carbohydrate. 8 grams
Dietary Fiber 2 grams
Sugars 1 gram
Protein. 19 grams
Phosphorus 205 mg
From “Diabetes Superfoods Cookbook and Meal Planner “ by Cassandra L. Verdi, MPH, RD, and Stephanie A. Dunbar, MPH, RD
Published by the American Diabetes Association
Corn, Tomato, Pea, and Dill Salad
Serving size 1 cup
1 cup sugar snap peas
1 cup frozen corn, thawed
1/2 cup cherry tomatoes, cut in half
2 cups baby kale
2 tablespoons extra-virgin olive oil
10 fresh basil leaves, torn
1 bunch fresh baby dill, about 4 tablespoons
4 tablespoons sunflower seeds
1/8 teaspoons unrefined sea salt
Freshly ground d black pepper, to taste
- Place sugar snap peas in a saucepan and cover wutg water. Bring to a boil over high heat and cook for 5 minutes, or until tender. Drain and rinse with cold water.
- Combine sugan snap peas, corn, tomatoes, kale, olive oil, basil, dill, sunflower seeds, salt and pepper in a large bowl. Toss well to combine and serve at room temperature.
1/2 starch, 1 non starchy vegetable, 2 fat
Calories from Fat 100
Total Fat 11.0 g
Saturated Fat 1.4 g
Trans Fat 0.0. g
Cholesterol 0 mg
Sodium 85 mg
Potassium 300 mg
Total Carbohydrate 13 G
Dietary Fiber 3 g
Sugars 3 g
Protein 4 g
Phosphorus 145 mg
From "The Mediterranean Diabetes Cookbook"(2nd edition) by Amy Riolo, published by The American Diabetes Association