Sunday, 1 May 2011

Canada's 250 Essential Diabetes Recipes

It's no secret that diabetes has become an almost common-place ailment in today's society. But that doesn't make it any less dangerous. People living with diabetes in any form have to be vigilant about what they put into their bodies, for life. - A seemingly daunting task for both those afflicted with the disease and their friends and loved ones.

Sharon Zeiler offers up a simple guide to creating meals and snacks that are safe for diabetics and delicious enough for the whole family. She maintains that you don't have to give up great flavour in a diabetic diet, you just need to plan well, become a vigilant label reader, and create most of your meals at home.

Of course you will also need to maintain regular communication with your doctor and dietitian, but Canada's 250 Essential Diabetes Recipes offers up an abundance of recipes and tips to maintain a healthy and tasty diet. 

250 Essential Diabetes Recipes
Sharon Zeiler, BSc, MBA, RD. Senior manager of Nutrition Initiatives & Strategies at the Canadian Diabetes Association
Paperback, 366 pages

In our KitchenPuppy test kitchen, we whipped up the Vegetable Frittata, lovely for lunch with the tasty broccoli and a side salad; and the Beef Steak with Herb Garnish, a beautiful cut of mouth-watering meat with a snappy herb accompaniment. What a delicious way to eat healthy! 

Vegetable Frittata

For this frittata, choose green vegetables that are in season for the best quality and the best price.
Nutrition Tips

If you use the optional garlic salt, it will add 120 mg of sodium per serving.
When purchasing a seasoning blend, be sure to check the sodium content. Some contain salt, though it’s not always mentioned in the name as it is with garlic salt.

Makes 2 servings

4    eggs  
1 tbsp    chopped fresh parsley     15 mL
    (or 1 tsp/5 mL dried parsley)
1⁄2 tsp    dried oregano    2 mL
1⁄4 tsp    garlic salt (optional)    1 mL
Pinch    freshly ground black pepper    Pinch
2 tsp    margarine or butter    10 mL
2    green onions, chopped  
1⁄2 cup    chopped broccoli, asparagus     125 mL
    or green beans
1⁄2 cup    chopped celery    125 mL

1.    In a bowl, whisk together eggs, parsley, oregano, garlic salt (if using), pepper and 1 tbsp (15 mL) water. Set aside.
2.    In a heavy skillet, melt margarine over medium heat. Sauté green onions, broccoli and celery for 4 to 5 minutes or until tender-crisp.
3.    Pour egg mixture over vegetable mixture and cook for 30 seconds. Cover and cook for 2 to 3 minutes or until set. Cut frittata in half and slide out of the skillet onto warmed plates.

Nutrients per Serving
Calories    198
Carbohydrate    5 g
Fiber    1 g
Protein    13 g
Total fat    14 g
Saturated fat    4 g
Cholesterol    372 mg
Sodium    313 mg

Beef Steak with Herb Garnish

Steak is flavorful, so you can serve it with simple accompaniments, such as a baked potato and a crisp green vegetable. Be sure to make the herb garnish early to give the flavors time to blend.


Instead of pan-frying, you can place steaks on a broiler pan and broil about 5 inches (12.5 cm) from the heat or grill on a preheated barbecue grill over medium-high heat.

Makes 4 servings

1    small clove garlic,     1
    very finely chopped
2 tbsp    finely chopped green onion    30 mL
2 tbsp    finely chopped fresh parsley    30 mL
1⁄4 tsp    salt    1 mL
Pinch    freshly ground black pepper    Pinch
2 tbsp    freshly squeezed lemon juice    30 mL
2 tsp    vegetable oil    10 mL
    Vegetable cooking spray
11⁄4 lbs    boneless beef tenderloin (filet)     625 g
    or sirloin steak(s), about 1 inch
    (2.5 cm) thick

1.    In a glass bowl, combine garlic, green onion, parsley, salt, pepper, lemon juice and oil; let stand at room temperature for at least 2 hours or for up to 8 hours.
2.    Heat a heavy skillet over medium-high heat and spray with cooking spray. Add steak(s) and fry, turning once, for about 5 minutes for medium-rare, or to desired doneness. Transfer to a platter and let stand for 5 minutes.
3.    Spoon herb garnish over each serving.

Nutrients per Serving
Calories    224
Carbohydrate    1 g
Fiber    0 g
Protein    29 g
Total fat    10 g
Saturated fat    4 g
Cholesterol    69 mg
Sodium    209 mg

Excerpted form Canada’s 250 Essential Diabetes Recipes by Sharon Zeiler/Canadian Diabetes Association
© 2011 Robert Rose Inc. Reprinted with permission. All rights reserved.