- Avocado Toast with Turkey Bacon
- Mediterranean Stuffed Pitas
- Cinnamon Roasted Nuts
- Roasted Salmon with Chimichurri Sauce
- Sheet-Pan Chicken with Artichokes and Onions
- Weeknight Vegetable Stir Fry
- A step-by-step guide to using the Diabetes Plate Method to plan perfectly-portioned, diabetes-friendly meals
- An introduction to cooking and eating well to manage diabetes and support heart health
- A one-week meal plan including breakfast, lunch, dinner, and snacks plus over 15 additional sample plates
- Photos of sample plates to give you a visual guide to the Diabetes Plate Method approach to meal planning
|Publisher:||American Diabetes Association|
|Product dimensions:||8.00(w) x 10.00(h) x (d)|
|Age Range:||18 Years|
About the Author
Toby is the founder of Toby Amidor Nutrition, where she provides nutrition and food safety consulting services for individuals, restaurants, and food brands. Her four cookbooks include Smart Meal Prep for Beginners, The Easy 5-Ingredient Healthy Cookbook, The Healthy Meal Prep Cookbook, and The Greek Yogurt Kitchen. She also has two upcoming cookbooks to be released in 2019/2020 including The Create-Your-Plate Diabetes Cookbook and The Best Rotisserie Chicken Cookbook Ever. For 11 years she has been the nutrition expert for FoodNetwork.com, writing for their Healthy Eats Blog, and is a regular contributor to the U.S. News and World Report Eat + Run blog, and MensJournal.com, MuscleandFitness.com, Shape.com. She also has her own “Ask the Expert” column in Today’s Dietitian magazine. She has been quoted in publications like FoxNews.com, Self.com, Oxygen Magazine, Dr. Oz The Good Life, Reader’s Digest, Shape.com, and more. Toby has also appeared on television including shows like The Dr. Oz Show, Coffee with America, Good Day Street Talk, and San Antonio Live. For the past 10 years she has been an adjunct professor at Teachers College, Columbia University and is also an adjunct at Hunter College in New York City teaching food service management. Toby trained as a clinical dietitian at New York University. Through ongoing consulting and faculty positions, she has established herself as one of the top experts in culinary nutrition, food safety, and media communications. In 2018, Toby was awarded by the Academy of Nutrition & Dietetics the coveted Media Excellence Award.
Read an Excerpt
Sample Recipe: Caprese Quinoa Salad with SteakTechnically a seed, quinoa has such similar characteristics and preparation methods to a grain that it is grouped as such. It has a mild, nutty flavor and a pleasing chewy texture. Although the dry quinoa beads look rather tiny, they expand to four times their size when cooked! Total Time: 40 minutesPrep Time: 15 minutes Cook Time: 25 minutes Serves: 4 Serving Size: 1 3/4 cups Ingredients 3/4 cup quinoa 1 1/2 cups low-sodium vegetable broth 2 tablespoons extra-virgin olive oil 2 cloves garlic, minced 1 tablespoon fresh thyme 1/8 teaspoon salt 1/8 teaspoon ground black pepper 1 pound beef loin or strip steak, trimmed of fat Nonstick cooking spray 3 cups grape tomatoes, halved 3 scallions, thinly sliced (both white and green parts) 1 1/2 ounces part-skim mozzarella cheese, cut into 1-inch cubes Instructions
- In a medium pot, bring the quinoa and vegetable broth to a boil over high heat. Reduce the heat to medium low, cover the pot, and simmer until the broth has been absorbed and the quinoa is soft and fluffy, about 15 minutes. Remove the pot from the heat and use a fork to fluff the quinoa.
- In a medium bowl, whisk together the extra-virgin olive oil, garlic, thyme, salt, and black pepper. Add the steak and toss to evenly coat. Preheat a grill pan or grill over high heat. Coat the grill pan with nonstick cooking spray or brush the grill grates with olive oil. When the spray or oil is shimmering, place the steak on the grill and discard the excess rub. Grill until the steak reaches an internal temperature of 145°F, 3–5 minutes on each side. Transfer the steak to a plate and let rest for 10 minutes before slicing into 1-inch strips.
- Add the cooled quinoa, tomatoes, scallions, and mozzarella to a large bowl and toss to combine. Top with the steak strips.
Table of Contents
Chapter 1 Create Your Plate 1
Chapter 2 Heart-Healthy Cooking 28
Chapter 3 Sample Plates 42
Chapter 4 Breakfasts 64
Chapter 5 Snacks 84
Chapter 6 Appetizers 104
Chapter 7 Smoothies & Low-Calorie Beverages 124
Chapter 8 Soups & Main Salads 138
Chapter 9 Main Dishes 154
Chapter 10 Side Dishes 186
Chapter 11 DIPS, Condiments & Salad Dressings 208
Aboutthe Author 236