Healthy Diabetes Recipes PLR Ebook

Table of Contents

Smart Eating 1
My Plate 2-3
What Counts as One Serving 4
Snack Ideas 5
Food Labels 6-7
Fruits and Vegetable – More Matters 8-9
Healthy Snacking 10-11
Recipe Ingredient Alternatives 12-13
Healthy Cooking Tips 14
Cooking Terms 15
Notes 16
Guidelines for Eating in Restaurants 17
Dining With Diversity 18
Leaner Eating at Restaurants 19
Restaurant Food Preparation Terms 20-21
Dining in the Fast Lane 22-24
Kitchen Measurements 25
Notes 26
Appetizers 27
Baked Tortillas 27
Bean Dip 27
Notes 28
Beverages 29-34
Cran-Raspberry Tea 29
Special Tea 29
Simmered Cider 30
Lime Cooler 30
Blueberry Smoothie 31
Pineapple Smoothie 31
Champagne Imposter 32
Cranberry Punch 32
Hot Spiced Tomato Juice 33
Hot Cocoa 33
Cinnamon Café Au Lait 34
Breads 35-42
Biscuits 35
Cinnamon-Raisin Biscuits 36
Muffins 37
Breads (continued) 35-42
Applesauce Oatmeal Muffins 38
Low-Fat Double Apple Muffins 38
English Muffin Bread 39
Cranberry Bread 40
Bolillos 41
Popovers 42
French Toast a la Orange 42
Buttermilk-Oatmeal Pancakes 42
Salads 43-52
Apricot Salad 43
Apple Salad 43
Carrot Raisin Salad 44
Waldorf Salad 44
Cranberry-Celery Mold 45
Frozen Strawberry Salad 45
Marinated Vegetables 46
Romaine Fruit Salad 46
Easy Spring Salad 47
Potato Salad with Dill 47
Broccoli and Cauliflower Salad1 48
Broccoli and Bean Salad 48
Cole Slaw 49
Tabouli Salad 49
Tuna and Carrot Salad 50
Shrimp Vegetable Salsa Salad 50
Broccoli and Shrimp Salad 51
Chicken Salad 51
Buttermilk Salad Dressing 52
Soups 53-57
Lentil Soup 53
Minestrone 53
Potato Soup 54
Tomato Rice Soup 54
Tomato Bisque 55
Sherried Pea Soup 55
Turkey Chili 56
Homestyle Chicken Noodle Soup 56
Spicy Bean and Vegetable Soup 57
Notes 58
Vegetables and Side Dishes 59-67
Garbanzo Bean and Tomato Sauce 59
Italian-Mexican Vegetable Bake 59
Parmesan Basil Tomatoes 60
Scalloped Corn 60
Vegetables and Side Dishes (continued) 59-67
Green Bean Casserole 61
Twice Baked Yams 61
Grilled Vegetables and Potatoes 62
Microwaved Cheese Potato Fries 62
Green Bean and Rice Casserole 63
Sweet and Sour Cabbage 63
Rice Ole’ 64
Spanish Rice 64
Festive Rice 65
Red Beans and Rice 65
Wild Rice Casserole 66
Bread Stuffing 66
Northlands Wild Rice Casserole 67
Notes 68
Poultry, Fish and Main Dishes 69-82
Chicken Cilantro 69
Chicken Enchiladas 70
Rice Meat Balls 71
Swedish Cabbage Rolls 72
Beef Burgundy 73
Fruity Ham Slices 74
Turkey Stroganoff 75
Vegetable Linguine 76
Vegetable Lasagna 77
Oven Fried Chicken 77
Marinated Steak 78
Grilled Lemon Chicken 79
Grilled Chicken Salad with Raspberry Vinaigrette 79
Sweet-and-Sour Chicken 80
Spicy Red Snapper 81
Lemon Baked Shrimp 81
Sloppy Joes 82
Desserts 83-90
Apple Crunch 83
Peach Crunch 84
Lemon Cherry Cheesecake 85
Strawberries and Cream 85
Pineapple-Pistachio Mousse 86
Baked Custard 86
Cherry Crisp 87
Whole Wheat Cinnamon Sugar Cookies 88
Angel Food Cake 89
Pineapple Cake 89
Pineapple Pumpkin Pie 90
Miscellaneous 91-92
Fresh Salsa 91
Black Bean Salsa 91
Mild Garlic Marinade 92
Ranch Style Dressing Mix 92
Diabetes Resources 93-95
Diabetes Internet Resources 96-97
Index 98-101

Sample Content Preview

build a healthy meal

A healthy meal starts with more vegetables and fruits and smaller portions of protein and grains. Think about how you can adjust the portions on your plate to get more of what you need without too many calories. And don’t forget dairy—make it the beverage with your meal or add fat-free or low-fat dairy products to your plate.

1. make half your plate veggies and fruits

Vegetables and fruits are full of nutrients and may help to promote good health. Choose red, orange, and darkgreen vegetables such as tomatoes, sweet potatoes, and broccoli.

2. add lean protein

Choose protein foods, such as lean beef and pork, or chicken, turkey, beans, or tofu. Twice a week, make seafood the protein on your plate.

3.include whole grains

Aim to make at least half your grains whole grains. Look for the words “100% whole grain” or “100% whole wheat” on the food label. Whole grains provide more nutrients, like fiber, than refined grains.

4. don’t forget the dairy

Pair your meal with a cup of fat-free or low-fat milk. They provide the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. Don’t drink milk? Try soymilk (soy beverage) as your beverage or include fat-free or low-fat yogurt in your meal.

5. avoid extra fat

Using heavy gravies or sauces will add fat and calories to otherwise healthy choices. For example, steamed broccoli is great, but avoid topping it with cheese sauce. Try other options, like a sprinkling of low-fat parmesan cheese or a squeeze of lemon.

6. take your time

Savor your food. Eat slowly, enjoy the taste and textures, and pay attention to how you feel. Be mindful. Eating very quickly may cause you to eat too much.

7. use a smaller plate

Use a smaller plate at meals to help with portion control. That way you can finish your entire plate and feel satisfied without overeating.

8. take control of your food

Eat at home more often so you know exactly what you are eating. If you eat out, check and compare the nutrition information. Choose healthier options such as baked instead of fried.

9. try new foods

Keep it interesting by picking out new foods you’ve never tried before, like mango, lentils, or kale. You may find a new favorite! Trade fun and tasty recipes with friends or find them online.

10. satisfy your sweet tooth in a healthy way

Indulge in a naturally sweet dessert dish—fruit! Serve a fresh fruit cocktail or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.

Other Details

- 1 Ebook (PDF, DOC), 108 Pages
- 2 Ecovers (JPG, PNG)
- Year Released/Circulated: 2022
- File Size: 7,622 KB

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