Healthy Calendar Diabetic Cooking. Lara Rondinelli-Hamilton

Чтение книги онлайн.

СКАЧАТЬ 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

Low-Carb Snacks

      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

      January A Fresh Start

      Happy New Year! These three words are followed by another three words—New Year’s Resolutions. We all start off the year with good intentions of living a healthier lifestyle. People with diabetes often set goals to practice better diabetes management, including improving their eating habits. This book is designed to help you meet your goals and start the year off right. In the following pages you will find a grocery list for the food items you need to kick off the New Year with healthy recipes. Soon, you’ll find that healthy cooking and eating is easier than you thought. And yes, it can taste good, too!

       gluten-free recipe, but always check ingredients for gluten.

       these recipes contain 15 grams of carbohydrate or less per serving.

       new recipe for the second edition.

January Recipes

Week 1	Sloppy Joes and Corn Salad Spinach and Mushroom Pizza Tangy Apricot-Glazed Pork Tenderloin and Lucky Black-Eyed Peas Peanut-Crusted Cod Tortellini Soup
Week 2	Blackened Catfish Turkey Chili Chili Mac Pecan Chicken and Spaghetti Squash Hearty Lentil Soup and Cucumber Onion Salad
Week 3	СКАЧАТЬ В начало < 1 2 3 4 5 6 7 8 9 10 > В конец