how to diabeticize your recipes

[Guest guest]

Diabetize Your Recipe!

Posted on <http://diabetesstopshere.org/2011/03/07/diabetize-your-recipe/>

March 7, 2011 by <http://diabetesstopshere.org/author/dayle/> Dayle

<http://diabetesstopshere.org/wp-content/uploads/2011/03/robyn_webb_largepho

to.blog_1.jpg> In some families it’s an heirloom – the recipe box filled

with dog-eared cards that have been passed down through generations with

notes, substitutions and updates written in the margins. In other families,

it might be the worn cookbook that has been splattered with various

ingredients, or even a bookmarked website full of fail-proof recipes. So

what happens when you are told that you have to change your diet as a part

of creating a healthier lifestyle? Allow me to introduce a new word to you:

Diabetize!

I first heard about diabetizing recipes from Robyn Webb, MS, LN, Food Editor

for Diabetes Forecast. Robyn is a cookbook author, award-winning

nutritionist and culinary teacher – to say the least, her experience makes

her a well-seasoned expert (pardon the pun). Robyn’s experience with cooking

for people with diabetes has given her many tricks to help make those family

recipes fit into your meal plan. I asked her for her top five tips on how to

diabetize a recipe, and here’s what she said:

_____

1. Reduce the amount of saturated fat

We know from scientific research that saturated fat or solid fat can be a

problem for people with diabetes. As people with diabetes are more prone to

heart disease, saturated fat is one of the major dietary factors that can

lead to heart-related problems. We also know that large amounts of saturated

fat add many unwanted calories, which lead to equally unwanted extra pounds.

* Look at your original recipe and switch from solid

butter to olive oil where possible.

* Sauté foods in low fat chicken or vegetable broths or

just some white wine.

* Use reduced fat and fat-free products in place of

their full-fat counterparts or at least use in combination to reduce the

overall saturated fat content.

* Want to learn more about which oils are good and which

are bad? Check out this article in the March 2011 issue of

<http://forecast.diabetes.org/magazine/food-thought/cooking-oils?utm_source=

DSH_Blog & utm_medium=BlogPost & utm_content=030711-cooking-oils & utm_campaign=DF

> Diabetes Forecast!

2. Reduce the sodium

The American Diabetes Association nutrition recommends no more than 2300 mg

of sodium per day. There are 2300mg of sodium in just one teaspoon of salt!

* Try moving the salt shaker to the back burner and drag

out the no-salt seasonings, fresh herbs and spices, citrus juices and

flavored vinegars.

* Add only a dash of salt if really necessary.

* Taste your food before salting it, you might be

pleasantly surprised how little you may need, if any.

* Most of the sodium we consume is from processed foods.

Anything in a can, box or package. By cooking from fresh ingredients and

using the above tips, you have more control over how much sodium you

consume.

3. Increase the amount of vegetables

According to the New Dietary Guidelines, the recommendation is to increase

vegetables to fill half your plate! When reviewing your recipes, look to see

where you can add more non starchy vegetables.

* Instead of adding cheese to an omelets, fill it with

steamed broccoli and slices of tomato.

* Skip the mayo on a sandwich and pile the high with

shredded carrots and dark leafy greens, such as spinach.

* By adding more non starchy vegetables to soups and

stews you will only increase the volume of the dish and you might need

additional liquid, but that should be easy to do.

4. Increase the fiber

By eating a diet high in fiber, you will discover you can manage your blood

sugar levels that much better. High fiber diets have a bevy of health

benefits including regularity and lowering blood cholesterol. But fiber can

be tasty, too, and keeps you full, a wonderful way to prevent overeating,

but increase meal satisfaction!

* Think about replacing the white grains and white

pastas from your recipe and substitute whole grains such as brown rice and

whole wheat pasta in their place.

* Add legumes to any soup or stew and add them as an

addition to a salad.

* Mash them well and use them as substitute for

mayonnaise as a sandwich spread.

5. Cut the portion size

Making any dish more diabetes-friendly starts with smaller (but equally

delicious!) portions. You might be surprised that by just increasing the

number of servings your favorite dish yields, you can indeed still enjoy the

recipe in its original form. And just think: if you eat a smaller portion,

you can enjoy your dish for an extra day! You’ll save calories, fat, sodium

and so much more. That’s really diabetizing a recipe!

_____

All these creative ideas always seem to make me hungry! But what’s the good

of adding new healthy twist in family recipes if you can’t share them? Since

March is National Nutrition Month, why not try testing your diabetized

recipes on your family and see if anyone notices a difference.