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ОглавлениеDirector, Book Publishing, Abe Ogden; Managing Editor, Greg Guthrie; Acquisitions Editor, Victor Van Beuren; Editor, Greg Guthrie; Production Manager, Melissa Sprott; Composition, Circle Graphics; Cover Design, Jody Billert; Photographer, Renee Comet.
©2004, 2012 by the American Diabetes Association, Inc.® All Rights Reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including duplication, recording, or any information storage and retrieval system, without the prior written permission of the American Diabetes Association.
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The suggestions and information contained in this publication are generally consistent with the Clinical Practice Recommendations and other policies of the American Diabetes Association, but they do not represent the policy or position of the Association or any of its boards or committees. Reasonable steps have been taken to ensure the accuracy of the information presented. However, the American Diabetes Association cannot ensure the safety or efficacy of any product or service described in this publication. Individuals are advised to consult a physician or other appropriate health care professional before undertaking any diet or exercise program or taking any medication referred to in this publication. Professionals must use and apply their own professional judgment, experience, and training and should not rely solely on the information contained in this publication before prescribing any diet, exercise, or medication. The American Diabetes Association—its officers, directors, employees, volunteers, and members—assumes no responsibility or liability for personal or other injury, loss, or damage that may result from the suggestions or information in this publication.
The paper in this publication meets the requirements of the ANSI Standard Z39.48-1992 (permanence of paper).
ADA titles may be purchased for business or promotional use or for special sales. To purchase more than 50 copies of this book at a discount, or for custom editions of this book with your logo, contact the American Diabetes Association at the address below, at booksales@diabetes.org, or by calling 703-299-2046.
American Diabetes Association
1701 North Beauregard Street
Alexandria, Virginia 22311
DOI: 10.2337/9781580404624
Library of Congress Cataloging-in-Publication Data
Rondinelli, Lara M., 1974-
Healthy calendar diabetic cooking / Lara Hamilton, RD, LDN, CDE, and Chef Jennifer Lamplough. -- 2nd edition.
pages cm
Summary: "The recipes in this cookbook are not ONLY intended for the person with diabetes, but for the entire family and anyone looking to eat quick, healthy and delicious food!"-- Provided by publisher.
Includes bibliographical references and index.
ISBN 978-1-58040-462-4 (pbk.)
1. Diabetes--Diet therapy--Recipes. 2. Seasonal cooking. I. Lamplough, Jennifer, 1974- II. Title.
RC662.R65 2012
641.5'6314--dc23
2012031878
eISBN: 978-1-58040-534-8
Contents
More Gluten-Free Transformations
February: American Heart Month
March: National Nutrition Month®
July: Happy Birthday, America!
November: American Diabetes Month
December: Healthy Holiday Eating
Lara Rondinelli-Hamilton
So much has changed since we wrote the first edition of Healthy Calendar Diabetic Cooking in 2004. First, nutrition recommendations and products have changed. All Americans are encouraged to increase their fiber intake and make half their grains whole grains, so this means that we have more of these products available to choose from at the grocery store. Lower-carbohydrate versions of many foods are now available, and the good news is that many of these products taste great! We felt these changes needed to be incorporated into this new edition for better nutrition and improved food choices.
My personal life has changed dramatically since 2004. In February 2007, I was biopsy-diagnosed with celiac disease. Celiac disease is an autoimmune disorder that affects the digestive process of the small intestine. When a person with celiac disease eats gluten (a protein found in wheat, rye, and barley), the person’s immune system responds by attacking the small intestine (specifically the villi of the intestines) and inhibits the absorption of nutrients into the body. Celiac disease is associated with other autoimmune disorders, such as type 1 diabetes and thyroid disease. An estimated 10% of people with type 1 diabetes also have celiac disease. If celiac disease is undiagnosed and untreated, it can lead to other diseases.
People with celiac disease must avoid gluten. Foods that contain gluten include anything with flour, such as bread, pasta, waffles, cookies, and cakes, but it’s also hidden in other foods, such as soy sauce, salad dressings, some canned broth, and many more foods. My life changed with this diagnosis, as I now have to follow a strict gluten-free diet.
Because people with type 1 diabetes have a higher risk of developing celiac disease and it’s estimated that 10% of people with type 1 diabetes also have celiac disease, we decided to include some gluten-free tips and recipes in this cookbook too.
In addition to that big change, I have a family now that includes my husband and two children under the age of three. Quick and healthy meals have never been more important to me, since time is limited like never before. I understand that most people don’t have a lot of time to get meals on the table. I always encourage the whole family to eat healthy together, so the recipes in this cookbook are not ONLY intended for the person with diabetes, but for the entire family and anyone looking to eat quick, healthy, and delicious food!
Jennifer Bucko Lamplough
We felt it necessary to also incorporate new recipes that focus on updated dietary recommendations and that appeal to a wider audience of people who are not only eating for diabetes but also for general good health. I am actually one of those people. I do not have diabetes but for the last 20 years I have struggled with a weight problem. Being a chef who specializes in cooking and creating recipes for people with diabetes, it has always been a front-and-center issue for me that I needed to focus on my health, too. For the last year or so, I’ve been on a weight-loss journey, eating healthy (making recipes out of Healthy Calendar Diabetic Cooking as well as our other book, The Healthy Carb Diabetes Cookbook), working out, and seeking therapy to deal with my food issues. I’ve lost 60 pounds and continue to pursue good health and fitness. I have become an avid runner in this process and have received a whole new lease on life.
I’m so thrilled to share my weight-loss journey with you and others who come see us at cooking demonstrations. In the last eight years, I’ve also gotten married and continue to work as a faculty member teaching futures chefs. I am on a mission to educate them on how to bring healthy options to the public as they pursue their careers in food service.
Thank you to all of you who supported the first edition of Healthy Calendar Diabetic Cooking. We were overwhelmed by the positive response to that cookbook and are grateful that so many of you spread the word to your friends and family. The biggest compliment we receive is that people actually use this cookbook and it’s not just sitting on the shelf!
Thank you to the efforts of many people at the American Diabetes Association. Big thanks to Abe Ogden, Director of Book Publishing, for allowing us to do this updated edition—you are a true professional and have been great to work with. Thank you to Greg Guthrie for all your time, work, and dedication to this project. Big thanks to Lyn Wheeler for your hours of work on the nutrition analysis (and for taking our calls at any time of night). We were thrilled to work with you again.
Special thanks to my family, including my mom, dad, and sisters, Kari Mender and Jennifer Sebring, who have been wonderful supporters and bought and sold many of the cookbooks. Thank you so much for your love and for sharing in my joy. My closest friends and Dinner Club girls have been wonderful supporters, and I thank you too. A special thanks to Megan Clendening, who has given almost everyone she knows copies of our cookbooks and has been a great help at our book events. Thank you to my fellow certified diabetes educators who recommended the cookbook to their patients. You all have been wonderful and thank you for sharing in my excitement.
I’m forever grateful to my co-author, Jennifer Bucko Lamplough, who isn’t only an amazing chef, but also a great writer, my best friend, and one of the smartest and funniest people I know. I’m so glad we’ve been through it all together—especially this project.
Thank you to my husband, Jared, for your constant love and support and for making so many of my dreams come true. Thanks also for your ability to make me laugh, for your taste-testing skills, and for always giving me your honest feedback. And, to my two little sweeties, Ethan and Penelope, I love you more than you will ever know and I’m so grateful for the joy you have brought into my life.
Finally, thank you to all my patients with diabetes who continue to inspire me every day. I hope this makes your life with diabetes a little easier and healthier.
—Lara Rondinelli-Hamilton, RD, LDN, CDE
This book surely would not have been possible had it not been for my co-author and lifelong best friend, Lara Rondinelli-Hamilton. Lara, your knowledge and experience made this book what it is and continuously inspire me to be healthy, and your unconditional friendship inspires me to be a better person. This book started as a dream and became our reality, and I wouldn’t want to share this experience with anyone else.
I want to thank my darling husband, Michael Lamplough, for his unfailing love, support, and encouragement. I feed you healthy food, and you feed my soul. I love you more than any words can say. Thanks for being such an incredible cheerleader, taste tester, and partner.
I want to thank my family for being such great supporters and taste testers, especially my mom, Judy Bucko, for constantly inspiring me to follow my dreams, do what I love, and make a killer pot of soup. Mom, you are the reason I’m the woman I am today. To my entire family: Jill, Rob, Kate, and Erin Kilhefner; Jane, Mike, Gabrielle, and Camille DiMartin; Jackie, Penny, and Ella Burke; Jim, Paula, Lily, and Jackson Bucko; Margaret McKenzie; Joel and Laura Lamplough; and Joel, Josh, Jacob, and Jessica Lamplough; thank you for your constant support, your outstanding recipe ideas, your feedback, and your senses of humor … all of which I couldn’t have survived this project without.
Most importantly, to my dad, Jack Bucko, who would have loved this book. Dad, I wish you could have been here to see, experience, and taste all of this.
To all of our friends who acted as our official taste testers and who are always there to support us in whatever we do, especially Draga Beckner, Megan Clendening, and the rest of the Dinner Club girls—Ann Marie Ferguson, Stacey Joyce, Mary Alice Patton, Elizabeth Sheridan, and Heather Johnson—as well as all of my wonderful neighbors and Batavia friends, you have my thanks.
Thank you to everyone at Robert Morris University Institute of Culinary Arts, especially Nancy Rotunno, Amy Keck, Bryan Flower, and all of the incredible faculty, advisors, and students. There is a reason I love my job, and it’s all of you.
Thank you to everyone at the American Diabetes Association, especially Abraham Ogden, Director of Book Publishing, for your support and words of wisdom. Thank you to our editor, Greg Guthrie, for all of your hard work, and to Madelyn Wheeler, for your unbelievable dedication in completing the nutrition analysis of the recipes.
I mostly want to thank all of our readers, especially those who come see us every year at the American Diabetes Association Expo in Chicago. Your support and belief in us and our recipes make what we do worth every second of cooking, testing, writing, and reworking to make these recipes happen.
Eat well!
—Chef Jen Bucko Lamplough
Are you confused about which kitchen tools are must-haves and which ones are fads? This list is everything you need to ensure smooth sailing in the kitchen.
A good knife set, including:
• a French or chef’s knife
• a paring knife
• a serrated knife
• a honing steel (usually included with knife set) and
• a sharpener
Baking dish (casserole dish), 9 × 13
Baking sheets
Can opener
Colander (small and large)
Garlic press
Immersion blender
Measuring cups (liquid and dry)
Measuring spoons
Meat thermometer
Plastic cutting boards
Potato masher
Prep bowls
Saucepan
Sauté pan (nonstick)
Sauté pan (oven safe)
Skewers and toothpicks
Soup pot
Spatulas, metal and plastic
Spoon, large
Spoon, large, slotted
Sturdy whisk
Tongs
Various sizes of mixing bowls (small to large)
Vegetable peeler
Zester (or microplane)
Here is a list of healthy kitchen staples that you should always have on hand to prepare quick and tasty meals!
CARBOHYDRATES
Starchy Foods
• Whole-wheat bread with 2 or more grams of fiber per slice or whole-wheat sandwich thins
• Low-carb tortillas
• Oatmeal
• Sweet potatoes
• Canned and dried beans, such as black beans, kidney beans, garbanzo beans, and lentils
• Whole-wheat bread crumbs
• Quinoa
• Barley
Fruits
• Fresh fruit
• Frozen fruit, such as blueberries or strawberries (unsweetened)
Milk and yogurt
• 1% or fat-free milk or unsweetened almond milk
• Plain, fat-free Greek yogurt and/or light yogurt (aim for 15 or fewer grams of carb per serving)
NON-CARBOHYDRATES
Meat and meat substitutes
• Skinless chicken breast
• Lean ground turkey
• Lean beef and pork, round or loin cuts, e.g., sirloin and tenderloin
• Fish, fresh or frozen
• Canned tuna (packed in water)
• Lunch meats, turkey breast, ham, lean beef (reduced sodium)
• Reduced-fat cheese (shredded and slices)
• Low-fat or fat-free cottage cheese
• Eggs and egg substitutes
Vegetables
• Fresh and frozen vegetables
• No-salt-added diced tomatoes and crushed tomatoes
Fats
• Light cream cheese
• Light salad dressings
• Light mayonnaise or Miracle Whip
• Olive or canola oil
• Trans-fat-free margarine, e.g., Smart Balance
• Peanuts, almonds, walnuts, or pecans
• Avocado and olives
Miscellaneous
• Nonstick cooking spray
• Grated Parmesan cheese
• Vinegars: balsamic, apple cider, and red wine
• Chicken broth, fat-free, reduced-sodium
• Dried herbs and spices, such as basil, oregano, paprika, chili powder, garlic powder, cumin, cinnamon, and parsley
• Ketchup
• Dijon mustard
• Lemons or lemon juice
• Limes or lime juice
• Salsa
• Lite soy sauce
• Sugar substitute
• Garlic
HEALTHY BREAKFAST IDEAS
Breakfasts with 30 Grams Total Carbohydrate or Less
Breakfast #1
1 slice whole-wheat toast, served with 1 tsp sugar-free jam
1 hard-boiled egg
1 cup strawberries
Breakfast #2
1 low-carb tortilla
1 egg or 1/4 cup egg substitute (add veggies such as green pepper and onion to egg when cooking)
1 ounce reduced-fat cheddar cheese
1 cup mixed berries
Roll ingredients into a burrito and serve fruit on the side.
Breakfast #3
1 cup almond milk
1 cup unsweetened frozen berries
2 ounces plain Greek yogurt
Put in a blender and mix for a delicious smoothie.
Breakfast #4
1 whole-wheat English muffin
1 egg or 1/4 cup egg substitute (add veggies such as green pepper and onion to egg when cooking)
1 ounce reduced-fat cheddar cheese
1 slice Canadian bacon
Serve as a sandwich.
Breakfast #5
1/2 cup egg substitute
1 cup chopped spinach (or vegetables of your choice)
1/2 cup diced tomato
2 Tbsp reduced-fat cheddar cheese
1 slice whole-wheat toast
1 slice Canadian bacon
Prepare omelet with first four ingredients, serve with toast and Canadian bacon.
Breakfast #6
1 slice whole-wheat toast, served with
2 tsp peanut butter
4 ounces plain, fat-free Greek yogurt
3/4 cup sliced strawberries
Breakfasts with 45 Grams Total Carbohydrate
Breakfast #1
1 cup oatmeal, served with cinnamon, to taste, and 1 Tbsp chopped walnuts
1 cup fat-free milk
Breakfast #2
6 ounces light yogurt
1 cup blueberries
1 Tbsp sliced almonds
1 slice whole-wheat bread, served with 1 tsp sugar-free jam
Breakfast #3
1/2 cup low-fat cottage cheese
1/2 cup pineapple
1 whole-wheat English muffin, served with 1 tsp trans-fat-free margarine
Gluten-Free Breakfasts with 30 Grams Total Carbohydrate or Less
Breakfast #1
1 slice gluten-free bread, served with 1 tsp sugar-free jam
1 hard-boiled egg
1 cup strawberries
Breakfast #2
1/2 cup low-fat cottage cheese
1/2 cup pineapple
1 slice gluten-free bread, served with 1 tsp trans-fat-free margarine
Breakfast #3
6 ounces plain, fat-free Greek yogurt
1 1/2 cups blueberries
1 Tbsp sliced almonds
Breakfast #4
1 corn tortilla
1 egg or 1/4 cup egg substitute add 1 ounce reduced-fat cheese, and veggies, such as green pepper and onion, to eggs when cooking
1 cup mixed berries
Combine ingredients in tortilla to make a burrito served with berries on the side.
Breakfast #4
1 cup almond milk
1 cup unsweetened frozen berries
2 ounces plain, fat-free Greek yogurt
Put in a blender and mix for a delicious smoothie.
Breakfast #5
1/2 cup egg substitute
1 cup chopped spinach (or vegetables of your choice)
1/2 cup diced tomato
2 Tbsp reduced-fat cheddar cheese
1 slice gluten-free bread, toasted
1 slice Canadian bacon
Prepare omelet with first four ingredients, serve with toast and Canadian bacon.
Gluten-Free Breakfasts with 45 Grams Total Carbohydrate
Breakfast #1
1 egg or 1/4 cup egg substitute, cooked with 1 ounce low-sodium ham, served on 2 slices gluten-free bread (for lower carbs, serve on corn tortillas instead)
1 cup melon
Serve as a sandwich with melon on the side.
Breakfast #2
1/2 cup gluten-free hot cereal (aim for 4 grams fiber per serving), served with cinnamon
1 Tbsp chopped walnuts
1 cup fat-free milk
Breakfast #3
1 gluten-free waffle, served with
2 tsp peanut butter
4 ounces plain, fat-free Greek yogurt
1 cup strawberries
Healthy Lunch Ideas
Great Lunch Recipes
Spring Rolls
Chicken Caesar Salad
Chicken Guacamole Salad
Mandarin Orange Chicken Salad
Pesto Chicken Pita
Toasted Almond Chicken Salad Sandwich
Salad Niçoise
Taco Salad with Black Beans
Mediterranean Shrimp Wrap
Tuna Melt
Turkey and Artichoke Sandwich
Smokin’ Turkey Sandwich
Black Bean Soup
Split Pea Soup
Tortilla Soup
Lunches with 30 Grams Total Carbohydrate or Less
Lunch #1 (Turkey or Ham Sandwich)
Whole-wheat sandwich thin, served with 1 Tbsp hummus spread on light wheat bread (15 grams carb for 2 slices)
lettuce
tomato
1 ounce deli-sliced turkey or ham
1 small apple
Small green salad with 1 Tbsp light dressing
Lunch #2 (Chicken Wrap)
1 low-carb tortilla
3 ounces chicken
1/4 avocado, mashed (spread on tortilla)
1/4 cup diced tomatoes
1 small pear
Serve chicken, avocado, and tomatoes wrapped in the tortilla, serve with pear on the side.
Lunch #3 (Large Green Salad)
Salad greens
3 ounces sliced chicken breast
1 Tbsp chopped pecans
2 Tbsp lite balsamic vinaigrette dressing
1 cup black bean soup
Serve the soup on the side.
Lunch #4 (Tuna Salad)
3 ounces tuna, packed in water, mixed with
1 Tbsp light mayonnaise, celery, and chopped onion, served on 1 whole-wheat sandwich thin
1 cup carrots, cucumbers, and cauliflower, served with 2 Tbsp hummus
1 cup milk or 6 ounces light yogurt
Serve tuna salad on sandwich thin with veggies, hummus, and yogurt on the side.
Lunch #5 (Chicken Salad)
3 ounces cooked chicken, chopped, mixed with 1 Tbsp light mayonnaise, chopped onion, 1/4 cup grapes, halved, and 1 Tbsp slivered almonds
10 whole-wheat crackers (serve salad on crackers instead of bread)
1/2 cup cottage cheese
1 cup strawberries
Serve chicken salad on whole-wheat crackers with strawberries and cottage cheese on the side.
Lunch #6 (Egg White Salad)
3 hard-boiled egg whites, mixed with 1 Tbsp light mayonnaise and 1 tsp Dijon mustard, served on
Mixed greens OR 10 whole-wheat crackers
1 cup fresh fruit
Serve egg salad on salad greens or whole-wheat crackers with fresh fruit on the side.
Lunches with 45 Grams Total Carbohydrate
Lunch #1
1 cup reduced-sodium soup (lentil or beef vegetable)
1/2 natural peanut butter and sunflower seed sandwich, made with 1 slice whole-wheat bread, 1 Tbsp peanut butter, and 2 tsp sunflower seeds
1 cup strawberries
Lunch #2
3 ounces leftover chicken breast, chopped, mixed with 1/2 cup fat-free refried beans, served with 14 baked tortilla chips OR two corn tortillas (top with salsa if desired)
Green salad, served with 2 Tbsp light Ranch dressing
1 medium orange
Gluten-Free Lunches with 30 Grams Total Carbohydrate or Less
Lunch #1 (Chicken Wrap)
1 gluten-free tortilla
3 ounces chicken
1/8 avocado, mashed (spread on tortilla)
1/4 cup diced tomatoes
Serve chicken, avocado, and tomatoes wrapped in the tortilla.
Lunch #2
Large green salad, with 3 ounces cooked chicken breast, 1 Tbsp chopped pecans, and 2 Tbsp balsamic vinaigrette dressing (gluten-free)
1 cup gluten-free black bean soup
Lunch #3 (Chicken Salad)
3 ounces cooked chicken, chopped, mixed with 1 Tbsp light mayo, chopped onion, 1/4 cup grapes, halved, and 1 Tbsp slivered almonds
10 gluten-free crackers (serve salad on crackers instead of bread)
1/2 cup cottage cheese
1/2 cup strawberries
Serve chicken salad on gluten-free crackers with strawberries and cottage cheese on the side.
Lunch #4 (Egg White Salad)
3 hard-boiled egg whites, mixed with 1 Tbsp light mayo and 1 tsp Dijon mustard, served on
Mixed greens OR 14 baked corn chips
1 cup fresh fruit
Gluten-Free Lunches with 45 Grams Total Carbohydrate
Lunch #1 (Turkey or Ham Wrap)
1 gluten-free tortilla, with 1 Tbsp hummus, lettuce leaves, and tomato slices
1 small apple
Small green salad, with 1 Tbsp light dressing (gluten-free)
Lunch #2 (Tuna Salad)
3 ounces water-packed tuna, with 1 Tbsp light mayo, chopped celery, and chopped onion, served on
2 slices gluten-free bread
1 cup carrots, cucumbers, and cauliflower, served with 2 Tbsp hummus
1 cup milk or 6 ounces light yogurt
Serve tuna salad on sandwich thin with veggies, hummus, and yogurt on the side.
Lunch #3
1 cup gluten-free canned soup (lentil or black bean)
1/2 natural peanut butter and sunflower seed sandwich, made with 1 slice gluten-free bread, 1 Tbsp peanut butter, and 2 tsp sunflower seeds
1 cup strawberries
Lunch #4
3 ounces leftover chicken breast, chopped, mixed with 1/2 cup fat-free refried beans, served on
14 baked tortilla chips OR 2 corn tortillas
Green salad, with 2 Tbsp light ranch dressing (gluten-free)
1 medium orange
Here are some low-carb snacks with 15–20 grams of carbohydrate:
• 4 whole-wheat crackers with 1 Tbsp natural peanut butter
• 1 small pear and a small handful (12) of almonds
• 3 1/2 ounces flavored Greek yogurt
• 3 cups light microwave or air-popped popcorn with 1 Tbsp butter
• 1/2 cup sugar-free pudding
• 1/2 cup peaches and 1/2 cup low-fat cottage cheese
• 1 small protein bar with around 15 grams carbohydrate
• 1 small apple with 1 Tbsp natural peanut butter
• 1/2 turkey sandwich on whole-wheat bread with light mayonnaise
• 4 baby carrots and 4 celery stalks dipped in 2 Tbsp hummus
• 1 corn tortilla with 1 slice turkey and 1 Tbsp reduced-fat shredded cheese, heated in the microwave
Here are some snacks with even fewer carbs (under 15 grams):
• Small handful (12) of almonds, walnuts, or pecans
• 3 celery stalks with 1 Tbsp natural peanut butter
• String cheese
• Light Laughing Cow Cheese Wedge spread on cucumber slices
• 1/2 cup low-fat cottage cheese
• Hard-boiled egg
• Sugar-free gelatin with whipped topping
• 1 slice of ham spread with 2 tsp light cream cheese, rolled up
• Cucumber rounds topped with 2 Tbsp avocado and 1 tsp sunflower seeds
More Gluten-Free Transformations
| Instead of | Try this Gluten-Free Substitute |
| Canned chicken or beef broth | Gluten-free chicken or beef broth |
| Bread crumbs | Gluten-free bread crumbs or gluten-free oats |
| Flour tortilla | Corn or gluten-free tortilla |
| Soy sauce | Gluten-free soy sauce |
| Pasta | Gluten-free quinoa or rice pasta |
| Couscous | Quinoa |
| Flour | Gluten-free flour |
| Whole-wheat pita | Gluten-free tortilla or gluten-free crackers |
| Hamburger bun | Gluten-free bun or lettuce wrap |
