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    Diabetic Friendly Cooking: Easy low carb, low sugar recipes
    Diabetic Friendly Cooking: Easy low carb, low sugar recipes
    Diabetic Friendly Cooking: Easy low carb, low sugar recipes
    Ebook233 pages1 hour

    Diabetic Friendly Cooking: Easy low carb, low sugar recipes

    By Betty Yells

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    About this ebook

    Last year I was diagnosed with Type 2 diabetes. Not something I wanted to hear at all. My blood sugar was 105, which is not too bad, just a bit higher than normal. I told my doctor I was not going to give my self any kinds of shots, so don’t even suggest that to me. She laughed, and then said no, no, you don’t have to do that, nor do you have to take any pills as long as you start eating the proper foods and loose a few pounds starting now. OK, I thought, that is not so hard. She told me no more cokes, chocolate shakes, junk food, etc. She also said I could eat pasta, but a small amount. I love pasta, I love shakes and I love coke. She told me now and then is OK on that stuff, but only now and then. I was beside myself and wondered what can I eat now. I started looking through books, web sites and talking to other people who have diabetes. I have found there are a lot of substitutes out there that are just as good. Wheat bread, wheat pasta, brown rice, low fat desserts, they are out there. So I started collecting information and recipes. Soon I started creating my own recipes based on the information I had gathered. This book is the culmination of my efforts. There are 143 diabetic friendly recipes, including main dishes, soups, stews, salads, casseroles, snacks, and desserts. It’s not really so bad I am finding. By watching your weight, watching what you eat, and getting lots of regular exercise you can keep your blood sugar down. Give it a try, you won’t be sorry.

    LanguageEnglish
    PublisherBetty Yells
    Release dateJul 14, 2011
    ISBN9781465708892
    Diabetic Friendly Cooking: Easy low carb, low sugar recipes

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      Book preview

      Diabetic Friendly Cooking - Betty Yells

      Diabetic Friendly Cooking

      Betty Yells

      Copyright 2011 by Betty Yells

      Except as permitted under the U.S. Copyright Act of 1979, no part of this publication May be reproduced, distributed, or transmitted in any form or by any means, or stored in a database or retrieval system, without the prior written permission of the author.

      Smashwords Edition: July 2011

      CONTENTS

      Copyright

      Introduction

      Metric Conversions

      MEAT DISHES

      Lemon Pork Roast With White Wine

      Pork And Beans

      Flank Steak Asian Style

      Beef Stir Fry

      Skillet Steaks Southwest Style

      Beef With Red Wine And Mushrooms

      Apple Pork Roast

      Oven Bag Pork Roast

      Pork With Onion Glaze

      Pork Slices With Pear Sauce

      Pork Tenderloin With Peach Marinade

      Spicy Pork Chops

      Rolled Pork With Red Pepper Sauce

      Pork Chops With Salsa And Lime

      Pork Chops With Bleu Cheese

      Beef Burgundy With Mushrooms

      Skillet Pork Chops

      Beef Pot Roast

      Grilled Lamb Chops With Eggplant Salad

      Steak And Potato Kebabs With Creamy Cilantro Sauce

      Turkey Breast With Apple Cornbread Stuffing

      Turkey Sausage With Pasta

      CHICKEN AND FISH

      Chicken And Vegetables

      Sesame Chicken

      Pesto Chicken

      Tropical Chicken

      Italian Style Chicken

      Chicken With Apple Glaze And Spinach

      Chicken Enchiladas

      Chicken Pot Pie

      Creamy Chicken And Noodles

      Oven Fried Chicken

      Walnut Chicken With Plum Sauce

      Chicken With Brown Rice

      Chicken Ala King

      Salmon Patties

      Crab Cakes

      Crusted Baked Fish With Lemon

      Pecan Crusted Fish With Squash

      Baked Red Snapper

      Fried Catfish Fillets

      Smoked Trout With Pasta

      Baked Salmon And Vegetables

      Apricot Salmon

      Tuna With Orange Salsa

      Fish Tacos With Mango Salsa

      Fish Cakes With Green Goddess Sauce

      Spiced Scallops

      Grilled Shrimp Skewers

      Orange Glazed Salmon

      SOUPS, STEWS, AND SALADS

      Ravioli Stew

      Wild Rice Chicken Soup

      Chicken Chili

      Beef Stew

      Beef Chili

      Goulash

      Mushroom And Onion Soup

      Ratatouille (Soup)

      Mushroom And Barley Soup

      Red Bean Soup

      Hamburger Soup

      Chicken And Rice Soup

      Steak Soup

      Vegetable Soup

      Corn And Cheddar Chowder

      Grilled Corn Salad

      Tomato Salad

      Green Bean And Corn Salad

      Black Eyed Pea Salad

      Sesame Chicken Salad

      Chicken Apricot Salad

      Teriyaki Pork Salad

      Beef And Pasta Salad

      Crab Salad With Curry

      Shrimp Salad

      Tuna Salad With Pita Crisps

      Peach And Avocado Salad

      Avocado And Orange Salad

      Greek Pasta Salad

      Taco Salad

      Layered Salad

      Smoked Turkey Salad With Raisins

      Marinated Vegetable Salad

      CASSEROLES

      Jambalaya

      Turkey Crescent Pie

      Vegetable Lasagna With Tomato Basil Sauce

      Carrot And Apple Casserole

      Potatoes Au Gratin

      Sweet Potato Casserole

      Tuna Noodle Casserole

      Chicken And Rice Casserole

      Microwave Ham Casserole

      Chicken And Broccoli Casserole

      Macaroni Casserole

      Vegetable Casserole

      Corn Casserole

      DIPS, SNACKS, AND OTHER GOOD STUFF

      Bean Dip

      Feta Cheese And Garlic Dip

      Spinach Dip

      Onion Dip

      French Onion Soup Dip

      Lasagna Roll Ups

      Quesadillas

      Tomato Pizza

      Apple Cinnamon Quesadillas

      Kids Wrap

      Fruit And Oat Squares

      Red Beans And Rice

      Herbs de Provence

      RECIPES FOR TWO

      Lemon Chicken Stir Fry

      Apple Slaw With Poppy Seed Dressing

      Clam Chowder

      Grilled Salsa Turkey Burgers

      Peach Custard

      Greek Chef’s Salad

      Pork, Mushrooms, Onion, And Pepper

      Cauliflower And Broccoli Stir Fry

      DESSERTS

      Raspberry Trifle

      Peanut Butter Shake

      Banana Split Shake

      Creamy Chocolate Mousse

      Chocolate Pudding Cups

      Almond Fudge Brownies

      Snickerdoodles

      Chocolate Chip Cookies

      Lemon Sugar Cookies

      Fig Bars

      Apricot Squares

      Peanut Butter Sandies

      One Layer Chocolate Cake

      Raspberry Chocolate Cake

      Cranberry Coffee Cake

      Strawberry Shortcakes

      Gingerbread Cake With Peach Whipped Cream

      Key Lime Pie

      Strawberry Rhubarb Cobbler

      Blueberry Plum Cobbler

      Apple Crumble With Oat Topping

      Apple Strudel

      Pumpkin Pie

      Apple Raisin Indian Pudding

      Delicious Chocolate Sauce

      Introduction

      Last year I was diagnosed with Type 2 diabetes. Not something I wanted to hear at all. My blood sugar was 105, which is not too bad, just a bit higher than normal. I told my doctor I was not going to give my self any kinds of shots, so don’t even suggest that to me. She laughed, and then said no, no, you don’t have to do that, nor do you have to take any pills as long as you start eating the proper foods and loose a few pounds starting now. Ok, I thought, that is not so hard. She told me no more cokes, chocolate shakes, junk food, etc. She also said I could eat pasta, but a small amount. I love pasta, I love shakes and coke. She told me now and then is ok on that stuff, but only now and then. I was beside myself and wondered what can I eat now. I started looking through books, web sites and talking to other people who have diabetes. I have found there are a lot of substitutes out there that are just as good. Wheat bread, wheat pasta, brown rice, low fat desserts, they are out there. So I started collecting information and recipes. Soon I started creating my own recipes based on the information I had gathered. This book is the culmination of my efforts. There are 143 diabetic friendly recipes, including main dishes, soups, stews, salads, casseroles, snacks, and desserts. It’s not really so bad I am finding, just watch that weight, and what you eat, and lots of regular exercise will help keep your blood sugar down. Give it a try, you won’t be sorry.

      Sugar Substitutes

      Some of these recipes call for sugar. The amount of sugar is small and should not cause a problem, but if you wish, you can replace the sugar with one of the sugar substitutes available at your grocery store. Just follow the recommended substitution amounts that are written on the package.

      The 5 Do’s And Don’ts

      Enjoy Your Joe

      Some studies have linked moderate coffee drinking with a lower risk of developing type 2 diabetes. Both instant and filtered coffee, and also tea, caffeinated or decaffeinated, can lower diabetes risk. In 2009 a study found that individuals who drink 3 - 4 cups of regular coffee daily are 25% less likely to develop diabetes than individuals who drink 2 or fewer cups per day. Scientists believe the phytochemicals in regular and decaf coffee are responsible for this protective effect.

      Quit Smoking NOW

      Smoking increases the risk of developing diabetes. Once you have diabetes, smoking makes every problem and complication worse. Smoking raises the blood-glucose levels, constricts blood vessels, and causes inflammation. As a result people who smoke have an increased risk of kidney disease, nerve damage, blood vessel damage, and foot and leg infections. One more extra piece of advice, many people gain weight after quitting smoking because they try to satisfy their nicotine cravings by eating more. This is not a good strategy for anyone, but it’s particularly dangerous for people with diabetes. Speak with your doctor on the best way to quit smoking without overeating.

      Keep Sparkling Water Around

      Although alcohol, when used in moderation, has been shown to reduce the risk of developing type 2 diabetes for people who don’t already have it, I certainly don’t recommend that you start drinking now. Studies show that people who abstain from alcohol, as well as people who drink moderately, have a lower risk of disease than people who drink in excess.

      Lose Weight

      Research has shown that loosing as little as 10 pounds can reduce the risk of developing diabetes by up to 30%. Among people with diabetes, weight loss improves insulin sensitivity and glycemic control, reduces triglycerides and LDL cholesterol, and lowers blood pressure. Losing those extra pounds you’re carrying around may very well add years to your life. You’ll find many books and internet sites with diet and exercise plans.

      Get More Active

      Exercise is the most important thing you can do to take control of your diabetes after weight control and medical treatment. Studies have reported significant improvements in blood sugar after just 8 weeks of exercise. If you don’t get much exercise, I would recommend starting slowly. Try walking at an easy pace for about 15 minutes a day, 5 days a week. Then as you feel comfortable, increase the amount of time by 5 minutes each day. Try to work up to at least 30 minutes of exercise a day, 5 days a week. Remember, when it comes to fighting diabetes, any kind of activity beats sitting on the couch. The key is to find something that you enjoy. Always check with your doctor before starting any new exercise program.

      Taking Care Of Your Eyes

      A few steps on your eye health to prevent the development of diabetic retinopathy:

      • See an eye doctor if you have blurred vision or trouble reading signs or books, have double vision or floating spots or

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