I’m looking forward to my appearance on Good Morning Washington this Wednesday March 13 to demonstrate some of my favorite recipes from my new, 2ndedition of The Mediterranean Diabetes Cookbook. March is National Nutrition Month, and it’s the perfect time to discuss diabetes-friendly recipes that taste so great that people might forget that they are actually good for you! Don’t be scared by the title – these are delicious and wholesome recipes that the entire family will love. If you have diabetes, these recipes will help you to maintain a healthy eating plan. If you do not have diabetes or pre-diabetes, the recipes in this book will help to keep it that way. Order your copy here.
BRUSCHETTA WITH ARTICHOKE AND ROASTED RED PEPPERS
SERVES 9 | SERVING SIZE: 1 SLICE
PREP TIME: 5 MINUTES | COOK TIME: 6 MINUTES
This is my favorite way to serve bruschetta. The topping is an artichoke purée that I enjoyed while living in Rome, a city known for its love of artichokes. It is a typical antipasto served at one of my favorite pizzerias. Luckily, it’s healthy and easy to make. Use the highest-quality olive oil possible."
1 (10-oz) loaf crusty, day-old Italian bread or gluten-free bread
2 Tbsp plus 1 tsp extra-virgin olive oil, divided
1 (14-oz) package frozen artichoke hearts, thawed, or 14 oz fresh artichokes prepared according to the Baby Artichokes with Herb Dressing recipe (p. 46)
Juice of 1 lemon
2 Tbsp grated pecorino Romano cheese
Freshly ground black pepper to taste
1 large roasted red pepper (from a jar), drained and thinly sliced
Preheat broiler. With a large serrated knife, slice bread on the diagonal
into 9 slices (about 1 oz each). Lay bread slices evenly on cookie sheets and, using 2 Tbsp olive oil total, brush both sides of each slice with olive oil.
Place the artichokes, remaining olive oil, lemon juice, cheese, and freshly ground pepper into a food processor and process until a
smooth purée is formed (less than 1 minute). Taste the purée and adjust the seasoning if necessary. Set aside.
Place bread under the broiler. Toast for 1–2 minutes until golden, then turn bread over and toast for another 3 minutes until golden on
the other side. Remove bread from the broiler and slather a thick layer of purée on each slice of bread. Top with red pepper slices. Serve warm.
CHOICES/EXCHANGES
1 Starch
1 Non-starchy Vegetable
1 Fat
CALORIES 140
CALORIES FROM FAT 45
TOTAL FAT 5.0 g SATURATED FAT 0.8 g TRANS FAT 0.0 g"
CHOLESTEROL 0 mg
SODIUM 230 mg
POTASSIUM 160 mg
TOTAL CARBOHYDRATE 20 g
DIETARY FIBER 4 g
SUGARS 2 g
PROTEIN 4 g
PHOSPHORUS 65 mg
Healthy Living Tradition
Keep this purée in a sealed container in your refrigerator for up to a week. Slather it on a slice of bread and eat it with an ounce of low-fat cheese for a quick and nutritious snack."
ORANGE, ASPARAGUS, AND AVOCADO SALAD
SERVES: 6 | SERVING SIZE: 1 CUP
PREP TIME: 5 MINUTES | COOKING TIME: 10 MINUTES
This Spanish salad is bright and beautiful. The combination of oranges and tomatoes offers a nice, tangy complement to the rich avocado and asparagus flavors.
1 bunch fresh asparagus, trimmed (about 8 oz)
4 oz romaine lettuce, cut into bite-size pieces
1 large orange, trimmed and cut into segments
1 large ripe tomato, cut into 12 equal pieces
1 ripe avocado, pitted, peeled, and diced
2 Tbsp extra-virgin olive oil
1 Tbsp red wine vinegar
1/4 tsp kosher salt
1/4 tsp freshly ground black pepper
Place asparagus in a pot of boiling water over high heat. Reduce
heat to low and simmer until asparagus is tender, about 10 minutes.
Drain asparagus and submerge immediately in a bowl of ice water.
Divide lettuce evenly among six salad bowls or plates.
Combine orange, tomato, and avocado in a medium bowl.
In a small bowl, whisk together olive oil, vinegar, salt, and pepper
until combined.
Drain asparagus and add to orange mixture. Pour dressing over
orange mixture and stir gently to combine. Spoon mixture on top
of romaine lettuce on plates and serve.
CHOICES/EXCHANGES
1/2 Starch
1 Non-starchy Vegetable
1 1/2 Fat
CALORIES 110
CALORIES FROM FAT 70
TOTAL FAT 8.0 g
SATURATED FAT 1.2 g
TRANS FAT 0.0 g
CHOLESTEROL 0 mg
SODIUM 90 mg
POTASSIUM 370 mg
TOTAL CARBOHYDRATE 9 g
DIETARY FIBER 4 g
SUGARS 4 g
PROTEIN 2 g
PHOSPHORUS 45 mg
Healthy Living Tradition
Add leftover grilled chicken, meat, legumes, or fish to this salad to make a complete meal. If you have leftover fruit and asparagus from this salad, you can put them in a blender and purée them until smooth. Serve as a chilled gazpacho-style soup.
CORSICAN PRAWNS WITH CHICKPEA CREAM
SERVES: 8 | SERVING SIZE: ABOUT 1/3 CUP PURÉE PLUS 3 SHRIMP
PREP TIME: 5 MINUTES | COOK TIME: APPROXIMATELY 5 MINUTES
Prior to becoming a French island, the beautiful Corsica was ruled by Italy for centuries. By combining both Italian and French country-style cooking with local specialties, Corsica developed a cuisine as awe-inspiring as its scenery. Traditionally this recipe is made with fresh langoustines, which are shellfish that resemble miniature lobsters. In this recipe, colossal or jumbo shrimp can be used.
2 1/2 cups cooked chickpeas, or canned no-salt-added chickpeas, drained and
rinsed
1/4 cup fresh lemon juice
2 cloves garlic, minced
1/4 cup extra-virgin olive oil, divided
1 1/2 lb colossal or jumbo
shrimp, peeled and deveined*
Dash crushed red pepper
2 tsp freshly chopped rosemary
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
Place chickpeas, lemon juice, garlic, and 2 Tbsp olive oil in a food
processor. Purée, adding 1/4 cup water, or enough to make the
purée smooth.
Heat remaining 2 Tbsp olive oil in a large skillet over medium-high
heat. Add prawns or shrimp, crushed red pepper, rosemary, salt,
and pepper. Cook, uncovered, for 2 minutes per side or until prawns
or shrimp turn pink.
Evenly spoon chickpea purée onto small plates. Flatten with
the back of a spoon. Place prawns or shrimp on top, and serve
immediately.
*If possible, use fresh (never-frozen) shrimp or shrimp that are free of
preservatives (for example, shrimp that have not been treated with
salt or STPP [sodium tripolyphosphate]).
CHOICES/EXCHANGES
1 Starch
2 Lean Protein
1/2 Fat
CALORIES 190
CALORIES FROM FAT 70
TOTAL FAT 8.0 g
SATURATED FAT 1.1 g
TRANS FAT 0.0 g
CHOLESTEROL 90 mg
SODIUM 180 mg
POTASSIUM 290 mg
TOTAL CARBOHYDRATE 15 g
DIETARY FIBER 4 g
SUGARS 3 g
PROTEIN 16 g
PHOSPHORUS 200 mg
Healthy Living Tradition:
For a variation on this dish, add a cup of Homemade Seafood Stock (p. 37) or water to the chickpea purée and blend it into a soup during the winter months.
STRAWBERRY MASCARPONE PARFAITS
SERVES: 6 | SERVING SIZE: 3/4 CUP
PREP TIME: 15 MINUTES, PLUS 2 HOURS REFRIGERATION TIME |
Mascarpone is a soft Italian cream cheese. It is so creamy and smooth that only a small bit of it is needed to add depth and character to an otherwise ordinary recipe. This dessert is so delicious that no one will ever suspect that it’s healthy, and it can be made in only a few minutes. Save this recipe for spring and summer, when strawberries are at their peak.
1 1/2 cups trimmed strawberries, thinly sliced, divided
3/4 oz mascarpone
1 Tbsp sugar
1/2 cup flaxseed
1 tsp organic Ceylon cinnamon
1 cup low-fat vanilla yogurt, drained
3/4 cup (12 Tbsp) low-fat
almond granola
Place 1 cup strawberries, mascarpone, sugar, flaxseed, and cinnamon
in a blender, and whip until light.
Stir in yogurt. Pour 1/3 cup of mixture into each of 6 clear parfait
glasses. Top with 1 layer of remaining strawberry slices (reserving
6 for garnish).
Scatter 1 Tbsp granola on top of the strawberry slices in each glass,
then top each glass with another layer of remaining strawberry
mixture. Add another layer of 1 Tbsp granola on top of the strawberry
mixture in each glass.
Garnish each glass with 1 remaining strawberry slice. Cover with
plastic wrap, and refrigerate for at least 2 hours to a maximum of
overnight before serving.
CHOICES/EXCHANGES
1 Carbohydrate
1 Fat
CALORIES 140
CALORIES FROM FAT 50
TOTAL FAT 6.0 g
SATURATED FAT 1.6 g
TRANS FAT 0.1 g
CHOLESTEROL 5 mg
SODIUM 35 mg
POTASSIUM 200 mg
TOTAL CARBOHYDRATE 19 g
DIETARY FIBER 4 g
SUGARS 10 g
PROTEIN 4 g
PHOSPHORUS 115 mg
Healthy Living Tradition
Freeze this strawberry mixture in popsicle molds for a healthier summertime alternative to ice cream.
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