The ADA’s Library of Diabetes-Friendly
Cookbooks Offers Something for Everyone

 

November is National Diabetes Month. It’s a time for communities to come together and raise awareness about this widespread disease. To get a sense of the impact of diabetes, take a look at these statistics:

Over 30 million children and adults in the United States have diabetes.
84.1 million American adults have prediabetes, and 90 percent of them don’t know they have it.
7.2 million Americans have undiagnosed diabetes.
13.2 percent of all African Americans aged 20 years or older have diabetes.
12.1 percent of Hispanic/Latino adults in the United States have diagnosed diabetes.
With numbers like these, even if you aren’t personally affected by the disease, you probably know someone who is. Don’t worry; the American Diabetes Association is here to support anyone suffering from diabetes and their loved ones. They offer a robust line of cookbooks to help everyone eat healthier to combat or prevent diabetes. Regardless of your eating pattern or preferred diet, you’ll find a cookbook that suits your needs and preferences—whether you like to eat gluten-free, low-carb, vegetarian, flexitarian, Mediterranean, budget-friendly meals, or the traditional comfort foods of your own culture.

Ready to see what the ADA has in store for you and your kitchen? Keep reading to check out a few of their latest cookbooks and preview some delicious sample recipes.

Latin Comfort Foods Made Healthy:
More Than 100 Diabetes-Friendly Latin Favorites
by Ingrid Hoffmann
(American Diabetes Association, October 2018, ISBN: 978-1-580-40681-9, $21.95)

Latin Comfort Foods Made Healthy is a bilingual collection of more than 100 diabetes-friendly Latin recipes that celebrates the joys of Latin cooking and healthy eating. With a focus on pure and clean ingredients and staying within the guidelines of the ADA, author and TV personality Ingrid Hoffmann has transformed traditional Latin favorites into nutritious, diabetes-friendly meals that feature protein, whole grains, and fresh vegetables.

Smoky Shrimp Tostadas with Chipotle Mango Slaw

I don’t know anyone who does not love Mexican food. It has gone mainstream! Nowadays, you can really find all sorts of Mexican ingredients all over the U.S. One thing I have noticed is that the flour tortilla has truly taken over, and many people have forgotten about the corn tortilla. Corn tortillas have a great flavor and are that much healthier than flour tortillas. One flour tortilla has 110 calories whereas one corn tortilla has just 50 calories! And of course, who can go wrong with shrimp, mango, and chipotle!

Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes
Serves: 4
Serving size: 1 tostada (5 shrimp with 1 cup coleslaw)

4 (6-inch) corn tortillas
3 Tbsp reduced-fat mayonnaise
Grated zest and juice of 1 lime
1 tsp chopped chipotle chilies in adobo
1 tsp adobo sauce from the chipotles
1 tsp honey
1/2 tsp salt
1 (10-oz) bag coleslaw mix
1 ripe medium mango, cut into 1/2-inch chunks
1/2 cup cilantro leaves
1/2 lb wild, never frozen, medium shrimp, peeled and deveined (about 20 shrimp)
1 tsp chipotle chili powder
1 tsp olive oil

Heat a small nonstick skillet over medium heat. Add the tortillas, one at a time, and cook until lightly toasted and crisp, about 3 minutes on each side. Remove from the skillet and set aside.

Whisk together the mayonnaise, lime zest, lime juice, chipotle chilies, adobo sauce, honey, and salt in a large bowl. Add the coleslaw, mango, and cilantro; toss to coat well.

Sprinkle the shrimp with the chili powder. Heat the oil in a medium nonstick skillet over medium-high heat. Add the shrimp, in batches, and cook, turning occasionally, until just opaque in center, 2–3 minutes.

Place the tortillas on each of 4 plates. Top each with one-fourth of the coleslaw mixture and one-fourth of the shrimp. Serve at once.

Choices/Exchanges: 1 Starch, 1/2 Fruit, 1 Nonstarchy Vegetable, 1 Lean Protein, 1/2 Fat

Nutrition Facts
Calories 190
Calories from fat 45
Total fat 5.0 g
Cholesterol 60 mg
Sodium 460 mg
Potassium 450 mg
Total carbohydrate 29 g
Dietary fiber 5 g
Sugars 12 g
Protein 10 g
Phosphorus 190 mg

 


 

Mr. Food Test Kitchen’s Guilt-Free Comfort Favorites
by Mr. Food Test Kitchen
(American Diabetes Association, September 2018, ISBN: 978-1-580-40690-1, $22.95).

Guilt-Free Comfort Favorites contains over 130 classic comfort food dishes reimagined to include the flavors you crave minus the extra fat, carbs, and calories you don’t need. These recipes were selected by the team at Mr. Food Test Kitchen, which produces a daily nationally syndicated television segment with an audience of more than four million. Thanks to the easy-to-follow instructions, you can prepare these dishes without spending hours in the kitchen (the recipes call for off-the-shelf ingredients that make these recipes as convenient as they are delicious). Beautiful full-page photos accompany every recipe so you can “eat with your eyes” before savoring your first bite.

Buffalo-Style Chicken Pizza

Prep time: 10 minutes
Cook time: 10 minutes
Total time: 20 minutes
Serves: 10, 1 slice per serving

3 Tbsp hot cayenne pepper sauce
1 tsp light, trans-fat-free margarine, melted
2 cups diced cooked chicken breast (about 1/2 pound)
1 celery stalk, diced (about 1/2 cup)
1 (10-ounce) package prebaked whole-wheat pizza crust
2 Tbsp blue cheese crumbles
1/3 cup shredded reduced-fat mozzarella cheese

Preheat oven to 400°F.

In a medium bowl, combine cayenne pepper sauce and margarine; mix well. Add chicken and celery; toss to coat well. Place pizza crust on pizza pan. Top evenly with chicken mixture and sprinkle with blue cheese and mozzarella cheese.

Bake 8 to 10 minutes or until crust is crispy and cheese is melted. Cut into 10 slices and serve immediately.

Test Kitchen Tip: Make sure you don’t mix up hot cayenne pepper sauce with regular hot sauce. Hot cayenne pepper sauce is chicken wing sauce and is not as fiery hot as many of the other hot sauces on the market.

Choices/Exchanges: 1 Starch, 1 Lean Protein

Nutrition Facts
Calories 130
Calories from fat 30
Total fat 3.5 g
Saturated fat 1.6 g
Trans fat 0.0 g
Cholesterol 25 mg
Sodium 320 mg
Potassium 160 mg
Total carbohydrate 14 g
Dietary fiber 3 g
Sugars 1 g
Protein 11 g
Phosphorus 140 mg

 


 

The Diabetes Cookbook: 300 Recipes for Healthy Living
Powered by the Diabetes Food Hub
by Lara Rondinelli-Hamilton, RD, CDE, and Chef Jennifer Bucko Lamplough, MBA
(American Diabetes Association, November 2018, ISBN: 978-1-580-40680-2, $24.95)

The Diabetes Cookbook is the only cookbook to take into account a variety of healthy eating patterns that will appeal to everyone, with or without diabetes. Categories include gluten-free, flexitarian, Mediterranean, low-glycemic, low-carb, grain-free, and dairy-free recipes, among others. Designed to make healthy eating easier, realistic, and delicious, the cookbook offers hundreds of recipes and meals tested on people living with diabetes and their families. You’ll find beloved standards from the ADA’s popular Diabetes Food Hub website, Recipes for Healthy Living, alongside never-before-published recipes that are sure to become household favorites.

Bulgogi (Grilled Korean Beef)

The marinade for this grilled beef is super easy to throw together. This recipe calls for beef tenderloin, which is one of the leaner cuts of beef.

Prep time: 35 minutes
Cook time: 10 minutes
Total time: 45 minutes
Servings: 4
Serving size: 3 ounces beef and 4 ounces veggies

12 ounces lean boneless beef tenderloin
3 scallions (white and green parts), chopped
2 cloves garlic, minced
2 tsp rice wine vinegar
2 Tbsp water
3 Tbsp lower-sodium soy sauce
1 Tbsp honey or 2 packets artificial sweetener
1/2 tsp ground black pepper
1 (16-ounce) steamer bag frozen stir-fry vegetables

Wrap the beef in plastic wrap and freeze until firm (but not rock hard). Once firm, slice beef thinly into long strips. Place in a baking dish.

In a small bowl, whisk together the scallions, garlic, vinegar, water, soy sauce, honey, and pepper. Pour the mixture over the beef and let it marinate in the refrigerator for at least 30 minutes, up to 2 hours. While the beef is marinating, preheat an indoor or outdoor grill.

Remove the beef from the marinade and shake off any excess marinade. Grill beef 2–3 minutes on each side or until it is cooked to a medium-well doneness.

Steam the vegetables and serve the beef over the steamed vegetables.

Side Suggestion: Serve this dish with cooked brown rice or cauliflower rice.

Choices/Exchanges: 2 Nonstarchy Vegetable, 2 Lean Protein

Nutrition Facts
Calories 180
Calories from fat 40
Total fat 4.5 g
Saturated fat 1.6 g
Trans fat 0.0 g
Cholesterol 45 mg
Sodium 200 mg
Potassium 460 mg
Total carbohydrate 13 g
Dietary fiber 3 g
Sugars 6 g
Protein 17 g
Phosphorus 195 mg

 


 

The New Soul Food Cookbook for People with Diabetes, Third Edition
by Fabiola Demps Gaines, RD, LD and Roniece Weaver, MS, RD, LD
(American Diabetes Association, October 2018, ISBN: 978-1-580-40675-8, $17.95)

In this completely redesigned and updated edition of The New Soul Food Cookbook, you’ll find healthy recipes with authentic African American flavor. Classic crowd pleasers and new favorites come together to deliver even tastier results. You’ll find healthier recipes for any occasion, group, or event, like shrimp jambalaya, parmesan-crusted pork chops, crab cakes with spinach and polenta, chicken and dumplings, sweet potato soufflé, and much more.

Turkey Sloppy Joes

Prep time: 20 minutes
Cooking time: 20 minutes
Total time: 40 minutes
Serves: 4
Serving size: 1/2 cup

2 tsp canola oil
1 cup chopped onions
1 cup chopped green bell pepper
1 lb lean ground turkey breast
1 cup no-salt-added tomato sauce
1 tsp brown sugar
1/2 cup catsup
1 tsp red pepper flakes
2 tsp wine vinegar
1/4 tsp pepper

Heat the oil in a large skillet and sauté the onion and bell pepper until translucent. Add the turkey and cook about 5 minutes. Drain off any fat.

Add the remaining ingredients and mix well. Simmer 15 minutes and serve on buns, if desired.

Choices/Exchanges: 1/2 Carbohydrate, 1 Nonstarchy Vegetable, 4 Lean Protein

Nutrition Facts
Calories 220
Calories from fat 45
Total fat 5.0 g
Saturated fat 0.9 g
Trans fat 0.0 g
Cholesterol 65 mg
Sodium 400 mg
Potassium 660 mg
Total carbohydrate 16 g
Dietary fiber 2 g
Sugars 11 g
Protein 30 g
Phosphorus 300 mg

 


 

More about the ADA’s Lineup of Cookbooks

National Diabetes Month is the perfect time to commit to eating healthier meals. The ADA’s lineup of cookbooks offers something for everyone and is sure to satisfy. Whether you have diabetes, prediabetes, or just want to eat in a way that supports your health, they are here to help you better manage your diet and lifestyle. Check out their broad selection of cookbooks today and bring better health into your kitchen and home.

About Latin Comfort Foods Made Healthy:
Latin Comfort Foods Made Healthy: More Than 100 Diabetes-Friendly Latin Favorites (American Diabetes Association, October 2018, ISBN: 978-1-580-40681-9, $21.95) is available at bookstores nationwide and from major online booksellers.

About Guilt-Free Comfort Favorites:
Mr. Food Test Kitchen’s Guilt-Free Comfort Favorites (American Diabetes Association, September 2018, ISBN: 978-1-580-40690-1, $22.95) is available at bookstores nationwide and from major online booksellers.

About The Diabetes Cookbook:
The Diabetes Cookbook: 300 Recipes for Healthy Living Powered by the Diabetes Food Hub (American Diabetes Association, November 2018, ISBN: 978-1-580-40680-2, $24.95) is available at bookstores nationwide and from major online booksellers.

About The New Soul Food Cookbook:
The New Soul Food Cookbook for People with Diabetes, Third Edition (American Diabetes Association, October 2018, ISBN: 978-1-580-40675-8, $17.95) is available at bookstores nationwide and from major online booksellers.

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