THE DIABETIC NEWSLETTER
February 09, 2009 - Volume X; Issue #03 - http://DiabeticNewsletter.com
From Diabetic Gourmet Magazine -- http://DiabeticGourmet.com
Great Cookbook, Great Price: "The Diabetic Gourmet Cookbook"
Fast shipping and discount at: http://diabeticnetwork.com/977
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TABLE OF CONTENTS:
=========================
- Announcements: Win $150 Gift Certificate and more!
- In The News (3 News Items)
- Feature Recipes
- Teriyaki Sesame Vegetables
- Parmesan-Sesame Sticks (w)
- Corn, Leek and Red Pepper Casserole
- Mixed Garden Casserole (w)
- Veal Stuffed with Cheese in Mushroom Sauce
- Veal Stew (w)
- Swordfish with Mango Coriander Salsa
- Pan-Seared Pork with Mango Salsa (w)
- Diabetes 101:
- Start a Walking Workout
- Active at Any Size (w)
- More Sprawl Means More Weight and Less Walking (w)
- Food and Cooking:
- Fool Your Palate with Fake Steak
- Not All Meatless Meals Are Low-Cal (w)
- Is a Vegetarian Diet Healthier? (w)
- Diabetes Q and A:
- Can whole-wheat flour be used instead of white flour?
- Whole Grains Grow in Importance (w)
- Can You Trust the Claims on Food Labels? (w)
- Diabetes Related Explanations & Definitions
- Special Sponsor's Message
- Newsletter Information; Removal Link
This week's feature recipes appear courtesy
"The Best Diabetes Cookbook". For more information:
http://diabeticgourmet.com/book_archive/details/25.shtml
=========================
ANNOUNCEMENTS
=========================
In honor of St. Valentine's Day, we are happy to
announce this month's "Eat Your Heart Out" Sweepstakes.
ONE LUCKY WINNER
will receive a $150 gift certificate to spend at Cooking.com,
PLUS they will be sent one case of delicious Dreamfields Pasta.
TEN ADDITIONAL WINNERS
will be sent one case of Dreamfields Pasta.
With just 5 grams of digestible carbs per serving, Dreamfields
Pasta helps you manage your blood sugar while enjoying the
same delicious taste and texture of traditional pasta.
Enter now at: http://diabeticgourmet.com/contest
=========================
IN THE NEWS
=========================
Growth Hormone Treatment After Weight
Loss Surgery Prevents Loss of Muscle Mass
http://diabeticgourmet.com/bin/dgm.cgi?ID=1458
Women Who Drink Two-Plus Cans of Soda Pop Per
Day at Nearly Twice The Risk for Early Kidney Disease
http://diabeticgourmet.com/bin/dgm.cgi?ID=1457
Bone Marrow Cells Can Heal
Nerves in Diabetes Model
http://diabeticgourmet.com/bin/dgm.cgi?ID=1459
Get the news while it's still news! Subscribe for free to
"The Diabetic News" or read online at http://TheDiabeticNews.com
=========================
THIS WEEK'S RECIPES
=========================
View our recipe archive at http://DiabeticGourmet.com/recipes
-------------------------------
TERIYAKI SESAME VEGETABLES
Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Print: http://diabeticgourmet.com/recipes/html/603.shtml
INGREDIENTS
- 1-1/2 teaspoon vegetable oil
- 1 teaspoon crushed garlic
- Half of a large sweet red or yellow pepper, thinly sliced
- Half of a large sweet green pepper, thinly sliced
- 1-1/2 cups snow peas
- 1 large carrot, sliced thinly
- 1/2 teaspoon sesame seeds
Sauce Ingredients:
- 1 teaspoon crushed garlic
- 1 tablespoon soya sauce
- 1 tablespoon rice wine vinegar or white wine vinegar
- 1/2 teaspoon minced gingerroot
- 1/2 teaspoon sesame oil
- 1 tablespoon water
- 1 tablespoon brown sugar
- 1-1/2 teaspoons vegetable oil
DIRECTIONS
Sauce: In a small saucepan, combine garlic, soya sauce,
vinegar, ginger, sesame oil, water, sugar and vegetable
oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic,
red and green peppers, snow peas and carrot,
stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are
tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving (1/4 of recipe):
Calories: 128, Fat: 8 g, Carbohydrate: 13 g,
Fiber: 2 g, Protein: 3 g, Sodium: 256 mg, Cholesterol: 0 mg
Diabetic Exchanges: 2 Vegetables, 1-1/2 Fat
You may also enjoy "Parmesan-Sesame Sticks" at
http://diabeticgourmet.com/recipes/html/187.shtml
-----------------------
CORN, LEEK AND RED PEPPER CASSEROLE
Yield: 6 Servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Print: http://diabeticgourmet.com/recipes/html/604.shtml
INGREDIENTS
- 1 teaspoon vegetable oil
- 1 teaspoon minced garlic
- 1 cup sliced leeks
- 1 cup chopped red peppers
- 2 cups corn kernels
- 2-1/2 tablespoons all-purpose flour
- 2 whole eggs
- 2 egg whites
- 1-1/3 cups 2% evaporated milk
- 1/4 cup chopped fresh dill (or 2 teaspoons dried)
- 1/4 cup bread crumbs
- 1/2 teaspoon margarine or butter
DIRECTIONS
Preheat oven to 350 degrees F.
Spray a 2-quart casserole dish with vegetable spray.
In non-stick skillet sprayed with vegetable spray, heat oil
over medium heat. Add garlic, leeks and red peppers and cook
for 7 minutes, or until tender, stirring occasionally; set aside.
Put 1 cup of corn in food processor with flour;
puree. Add whole eggs, egg whites, evaporated milk
and dill; process until smooth.
In large bowl, combine sauteed vegetables, corn puree and
remaining 1 cup corn. Pour into prepared dish. Combine bread
crumbs and margarine until crumbly. Sprinkle over top of
casserole and bake for 30 minutes or until set at center.
Nutritional Information Per Serving (1/6 of recipe):
Calories: 169, Fat: 5 g, Carbohydrate: 26 g,
Fiber: 2 g, Protein: 8 g, Sodium: 110 mg, Cholesterol: 76 mg
Diabetic Exchanges: 1 Starch, 2 Vegetable, 1 Fat
You may also enjoy "Mixed Garden Casserole" at
http://diabeticgourmet.com/recipes/html/115.shtml
-----------------------
VEAL STUFFED WITH CHEESE IN MUSHROOM SAUCE
Yield: 4 Servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Print: http://diabeticgourmet.com/recipes/html/605.shtml
INGREDIENTS
- 1 pound veal cutlets
- 1 teaspoon vegetable oil
- 1/2 cup finely diced mushrooms
- 1/4 cup finely diced onions
- 1 teaspoon crushed garlic
- 1/3 cup shredded mozzarella cheese
- 1/4 cup beef stock
- Chopped fresh parsley
Sauce Ingredients:
- 1 tablespoon margarine
- 1-1/2 cups sliced mushrooms
- 2 tablespoons all-purpose flour
- 1 cup beef stock
- 1 tablespoon sherry (optional)
- 2 tablespoons light sour cream
DIRECTIONS
Preheat oven to 400 degrees F.
Pound veal until flat and divide into 4 serving pieces.
In small non-stick skillet, heat oil; saute mushrooms,
onions and garlic until softened, approximately
3 minutes. Remove from heat.
Divide vegetable mixture among cutlets. Sprinkle cheese over
top. Roll up and secure with toothpick. Place in baking dish
and add stock. Cover and bake for 8 to 10 minutes or just until
veal is tender. Remove rolls to serving platter. Keep warm.
Sauce: In small non-stick skillet, melt margarine; saute
mushrooms until softened and liquid is released. Add flour
and cook, stirring, for 1 minute. Add stock, and sherry (if
using); cook until thickened, approximately 2 minutes, stirring
constantly. If too thick, add more stock. Remove from heat
and stir in sour cream; pour over veal. Garnish with parsley.
Nutritional Information Per Serving (1/4 of recipe):
Calories: 266, Fat: 11 g, Carbohydrate: 7 g, Fiber: 1 g,
Protein: 33 g, Sodium: 559 mg, Cholesterol: 111 mg
Diabetic Exchanges: 1/2 Starch, 4 Lean Meat
You may also enjoy "Veal Stew" at
http://diabeticgourmet.com/recipes/html/346.shtml
-----------------------
SWORDFISH WITH MANGO CORIANDER SALSA
Yield: 6 Servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Print: http://diabeticgourmet.com/recipes/html/606.shtml
INGREDIENTS
- 1-1/2 pounds swordfish steaks
- 1 teaspoon vegetable oil
Salsa Ingredients:
- 1-1/2 cups finely diced mango or peach
- 3/4 cup finely diced red peppers
- 1/2 cup finely diced green peppers
- 1/2 cup finely diced red onions
- 1/4 chopped fresh coriander
- 2 tablespoons lemon juice
- 2 teaspoons olive oil
- 1 teaspoon minced garlic
DIRECTIONS
Start barbecue or preheat oven to 425 degrees F.
Brush fish with 1 teaspoon of oil on both sides.
Barbecue or bake fish for 10 minutes per inch thickness,
or until if flakes easily when pierced with a fork.
Meanwhile, in bowl combine mango, red peppers, green
peppers, red onions, coriander, lemon juice, olive oil
and garlic; mix thoroughly. Serve over fish.
Nutritional Information Per Serving (1/6 of recipe):
Calories: 219, Fat: 8 g, Carbohydrate: 12 g,
Fiber: 2 g, Protein: 26 g, Sodium: 111 mg, Cholesterol: 49 mg
Diabetic Exchanges: 1/3 Fruit, 1 Vegetable, 3-1/2 Very Lean Meat, 1 Fat
You may also enjoy "Pan-Seared Pork with Mango Salsa" at
http://diabeticgourmet.com/recipes/html/405.shtml
=========================
DIABETES 101:
=========================
START A WALKING WORKOUT
Walking is America's favorite workout for good reasons. You
don't need a gym membership. It's more fun than a stationary
bike. And it's more convenient than going to a swimming pool.
Unfortunately, some people think walking is too easy to
make a difference. Studies show, however, that regular
exercise - even walking - reduces the risk of heart disease,
stroke, diabetes and some cancers.
To help you begin your walking program, here are answers to
other common concerns that can trigger procrastination. What
if I haven't been exercising regularly? First, check with
your doctor before starting any exercise program, especially
if you are over age 40. Then begin with a relaxed, 10-minute
walk around the block. Each week, gradually increase your
speed and time, until after 10 weeks or so you are walking
a total of 30 minutes a day at a brisk pace. If you can,
continue to work toward an hour a day in total time spent walking.
I'm a slow walker. How can I walk faster? If you swing your
arms faster, you'll walk faster because your arms and legs
move in sync. Bend your elbows at a 90-degree angle to swing
them faster, but don't swing them higher than chest level.
Also try to push off with the balls of your feet and take
quicker steps, instead of lengthening your stride. Your body
will naturally choose the stride that works best for you. To
prevent physical discomfort, maintain an upright posture, with
your head, shoulders, hips, knees and feet vertically aligned.
Another way to increase the benefit of your workout is to
increase the intensity. Try moving on grass, walking uphill
or occasionally breaking into a short jog.
What shoes should I wear? Any good pair of shoes is suitable
for walking, as long as they feel comfortable to you. Proper
fit, however, is crucial. When buying shoes, wear socks that
you will use for walking. Also try to shop late in the day
because your feet can swell throughout the day. Lastly, along
with the length and width of the shoes, check the toe space.
You should be able to move your toes without restriction.
How can I keep my workout interesting? There are many ways:
Walk with other people or a dog. Bring a portable CD or tape
player to listen to music or recorded books (but be careful
when crossing streets). Use the time to plan, solve problems
or meditate. Wear a pedometer, which counts your steps. Or
vary the route you take.
YOU MAY ALSO ENJOY READING:
Active at Any Size
http://diabeticgourmet.com/articles/215.shtml
More Sprawl Means More Weight and Less Walking
http://diabeticgourmet.com/articles/334.shtml
=========================
FOOD AND COOKING
=========================
FOOL YOUR PALATE
WITH FAKE STEAK
You're in the mood for a steak, but not for all the fat,
cholesterol and calories. There is a solution: the mushroom.
Not just any mushroom, but an extremely large, dark brown
mushroom now commonly available in supermarkets. Portobello
mushrooms are really just grown-up brown cremini mushrooms,
which are variations of the commonly cultivated,
white button mushroom.
We began hearing about portobellos in the 1980s when these
once ugly ducklings underwent a glamorous makeover. The
mature mushrooms often had to be thrown out because growers
couldn't sell them, until some marketing genius began
promoting them as the exotically named "portobello"
(or "portabella").
There are more than 35,000 varieties of mushrooms, and most
are full of nutrients. Portobellos are a good source of
copper, niacin, riboflavin, B vitamins and terpene, a
phytochemical thought to fight cancer.
Portobellos are sold sliced as well as whole but make a more
dramatic main dish when served whole. They measure up to
6 inches across, so one makes a good-sized serving.
When cooked over high, relatively dry heat, moisture
evaporates and leaves the mushroom with a richly concentrated,
almost meaty flavor and texture. Grilled portobellos have
become a popular vegetarian alternative to steak or hamburger,
and grilling brings out the best in them.
Portobellos should be a light brown color, dry but not
shriveled, slick, or rubbery, which could mean they've been
stored too long. It's best to cook mushrooms within a few
days of purchase. They should be stored in paper bags in the
refrigerator - plastic retains too much moisture. If they
are sold wrapped in plastic, remove it at home and wrap them
loosely with paper towels. Do not wash mushrooms until ready
to use, then wipe them gently with a soft, damp paper towel.
Grilling portobellos with a simple marinade, some
garlic and herbs produces a meaty meal that should
satisfy a craving for steak.
PORTOBELLO BURGERS
Yield: 4 servings
INGREDIENTS
- 4 large Portobello mushrooms
- 2 cloves garlic, sliced into very thin slivers
- 1 tsp. fresh rosemary or 1/2 tsp. dried, (optional)
- 1 tsp. fresh thyme or 1/2 tsp. dried, (optional)
- 3 Tbsp. extra virgin olive oil
- 3 Tbsp. balsamic or red wine vinegar
- Salt and freshly ground black pepper, to taste
DIRECTIONS
Preheat broiler or grill.
Wipe mushrooms with damp cloth. Remove stems. With
paring knife, make slits in tops of caps. Stuff
slivers of garlic and herbs (if using) into slits.
In small; bowl, whisk together oil and vinegar with salt
and pepper to taste. Brush mushrooms with oil mixture.
Place mushrooms, cap-side down, on pan and broil or grill
until soft and brown, about 3 to 5 minutes per side.
Serve in place of a steak or with lettuce
and tomato on toasted whole-grain buns.
Nutritional Information Per serving:
94 calories, 7 g total fat (1 g saturated fat),
6 g carbohydrate, 2 g protein, 1 g dietary fiber, 8 mg sodium
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat
Print Version:
http://diabeticgourmet.com/articles/218.shtml
You May Also Enjoy Reading:
Not All Meatless Meals Are Low-Cal
http://diabeticgourmet.com/articles/359.shtml
Is a Vegetarian Diet Healthier?
http://diabeticgourmet.com/articles/340.shtml
=========================
DIABETES RELATED DEFINITIONS
AND EXPLANATIONS
=========================
GLOMERULI: Network of tiny blood vessels in the kidneys
where the blood is filtered and waste products are removed.
REBOUND: A swing to a high level of glucose (sugar)
in the blood after having a low level.
TRIGLYCERIDE: A type of blood fat. The body needs insulin to
remove this type of fat from the blood. When diabetes is under
control and a person's weight is what it should be, the level
of triglycerides in the blood is usually about what it should be.
OVERT DIABETES: Diabetes in the person who shows clear signs of
the disease such as a great thirst and the need to urinate often.
MICROANEURYSM: A small swelling that forms on the side of tiny
blood vessels. These small swellings may break and bleed into
nearby tissue. People with diabetes sometimes get microaneurysms
in the retina of the eye.
=========================
DIABETES Q AND A:
=========================
QUESTION:
Can whole-wheat flour be used
instead of white flour in a recipe?
ANSWER:
Yes. To substitute one for the other, replace every
cup of all-purpose white flour with one cup of
whole-wheat flour minus one tablespoon.
You can make the transition to whole-wheat flour more gradual
by first replacing just half of the white flour with the
same amount of whole-wheat flour and then, gradually over
time, increasing the proportion of whole-wheat flour.
Because whole-wheat flour provides more fiber as well as
several minerals and natural phytochemicals, the greater
the proportion of whole-wheat flour, the better.
Also, "white whole-wheat" flour is now available in
many supermarkets and specialty stores. This product is
nutritionally the same as whole-wheat flour, but the
taste and texture of final products are a bit lighter.
You may also be interested in reading:
Whole Grains Grow in Importance
http://diabeticgourmet.com/articles/416.shtml
Can You Trust the Claims on Food Labels?
http://diabeticgourmet.com/articles/408.shtml
=========================
SPONSOR'S MESSAGE
=========================
GET A $1.00 COUPON TO TRY THE GREAT
TASTE OF HEALTHY DREAMFIELDS PASTA ...
Enjoy a spike in flavor, not your blood sugar!
With just 5 grams of digestible carbs and more than twice
the fiber, Dreamfields helps you manage blood sugar while
also enjoying the same delicious taste and al dente texture
of traditional pasta you love.
Print your $1.00 coupon, plus sign up for healthy pasta
recipes, coupon savings, and other tasty info by email.
Visit Visit http://www.TryDreamfields.com/Gourmet
-------------------------------------
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