The Mediterranean Diabetes Cookbook, 2nd Edition: A Flavorful, Heart-Healthy Approach to Cooking

by Amy Riolo

Overview

Nearly all long-term studies on diet and nutrition agree—the Mediterranean diet is one of the healthiest diets in the world. If you're managing diabetes, it may be the perfect eating pattern.

Indeed, for the first time ever, USNEWS and World Report magazine has ranked the Mediterranean Diet as the Best Diet Overall, and the Consensus Report by the American Diabetes Association (ADA) and the European Association for the Study of Diabetes (EASD), Management of Hyperglycemia in Type 2 Diabetes, 2019, cites evidence that the Mediterranean Diet is an effective component of diabetes lifestyle management. Now updated and expanded with dozens of new recipes, this ultimate guide to Mediterranean cooking is perfect for anyone looking to eat well.

In the first edition of this award-winning guide to Mediterranean cooking for diabetes, culinary expert Amy Riolo took readers and home cooks on a journey through the flavors of Italy, Greece, Turkey, and Egypt, where the traditional cuisine and lifestyle have kept generations heart healthy and fit. In this comprehensive update, she brings dozens of new recipes, tips from local cooks, and the latest in nutrition science to create a guide to cooking and eating for diabetes that's bursting with flavor and based on fresh ingredients and simple cooking methods. No artificial ingredients, no unrealistic portions, and no compromises.

Inside you'll find classic and new favorites, such as:

• Potato-Artichoke Torte
• Whole-Wheat Focaccia
• Valencian Seafood Paella
• Greek Chicken Souvlaki
• Strawberry Mascarpone Parfaits
• Much more!

Imagine cooking without sacrificing taste, using healthful, fresh ingredients. Leave behind the tired, watered-down diabetes recipes crowding out taste in your other cookbooks and regain the joys of eating.

Product Details

ISBN-13:	9781580407021
Publisher:	American Diabetes Association
Publication date:	05/20/2019
Edition description:	2nd ed.
Pages:	316
Product dimensions:	8.00(w) x 10.00(h) x (d)
Age Range:	18 Years

About the Author

Amy Riolo is an award-winning author, chef, cooking show host, cooking instructor, and Mediterranean expert. She makes frequent appearances on television and radio programs both in the United States and abroad, including Fox TV, CBS, The Travel Channel, Martha Stewart Living Radio, and Abu Dhabi Television. Her work has also appeared in numerous print media, including USA Today, Cooking Light magazine, The Washington Post, CNN.com, The Wall Street Journal, Gulf News, Popular Anthropology Magazine, and international newspapers and hundreds of blogs. She is also the author of the Italian Diabetes Cookbook, published by the American Diabetes Association. She currently teaches approximately 80 hands-on cooking classes per year, with more than 3,500 students annually at Living Social, Sur la Table, and Open Kitchen in Washington, D.C. Internationally, she gives classes in Italy, Egypt, and UAE.

Read an Excerpt

Sample Recipe: Ancient Roman Pizza

This pizza is a nutritious and historically accurate spin on what ancient Romans ate. It’s easy to make and can be altered to include a wide variety of toppings.

Serves:4

Serving Size:1 mini pizza

Prep Time:15 minutes, plus 1 hour rising time

Cook Time:10 minutes

Ingredients:

1 1/2 cups spelt flour, or barley flour, plus extra for work surface

3/4 cup lukewarm water

2 1/4 tsp active dry yeast

1/2 tsp unrefined sea salt

2 tsp extra-virgin olive oil

1/2 cup ricotta salata, or feta (crumbled)

1 Tbsp sesame seeds

3 1/2 oz fresh figs, sliced into rounds

1 Tbsp honey

Directions:

1. Mix flour, lukewarm water, yeast, and salt together in a large bowl. Knead for about 10 minutes until the glutens form. You should be able to pinch off a section of dough and stretch it between your hands without it breaking.
2. Form a ball with the dough and transfer it to a bowl greased with the olive oil. Turn the dough in the bowl until all sides are coated. Cover with clean kitchen towels, and let double in volume, about 1 hour.
3. Once dough has risen, turn out onto a lightly floured work surface and form a roll or tube with the dough. Cut into 4 equal parts. This will produce 4 pizzas, each 4 inches in diameter.
4. Preheat the oven to 500.F. Roll out each dough section to about 1/4-inch thickness. Place pizzas on baking sheets and into oven. Bake for 5–10 minutes, or until slightly golden and puffed up.
5. Top the pizzas with ricotta salata or feta, sesame seeds, and figs, and return to the oven for another 1–2 minutes, or until the cheese has softened (it will not melt). Remove the pizzas from the oven and drizzle on the honey.

Gluten-Free Alternative:Quinoa flour or teff could be used in place of spelt flour in this recipe.

Healthy Living Tradition:Ounce for ounce, figs contain more nutrients than any other fruit. Try adding them to savory dishes to enjoy the maximum benefits.

Choices/Exchanges

2 1/2 Starch, 1/2 Fruit, 1 Lean Protein, 1 Fat

Nutritional Values:

Calories 290; Calories from Fat 70; Total Fat 8.0 g; Saturated Fat 2.5 g; Trans Fat 0.1 g; Cholesterol 10 mg; Sodium 420 mg; Potassium 270 mg; Total Carbohydrate 44 g; Dietary Fiber 8 g; Sugars 9 g; Protein 10 g; Phosphorus 125 mg

Table of Contents

Foreword Dr. Sam Pappas xi

Acknowledgments xv

Introduction 1

Defining the Mediterranean-Style Eating Pattern and Its Impact on Diabetes 6

The Mediterranean Diet Pyramid 9

How to Use this Book 10

The Meaning of Food in the Mediterranean 12

Enjoying Meals with Others 13

Physical Activity 14

Achieving the Mediterranean Lifestyle Today 15

Mediterranean Meal Planner 18

The Role of Plant-Based Foods 18

Factors to Consider for Meal Planning 19

Starting a Mediterranean Pantry 20

Mediterranean Menus and Snack Suggestions 23

Chapter 1 The Basics 28

Roasted Peppers 29

Dried Beans 30

Braised Cannellini Beans 31

Lentils 32

Fresh Bread Crumbs 33

Homemade Croutons 34

Stocks 35

Homemade Vegetable Stock 36

Homemade Seafood Stock 37

Homemade Chicken Stock 38

Homemade Meat Stock 39

Chapter 2 Vegetable and Fruits 40

Artichokes 44

Baby Artichokes with Herb Dressing 46

Bruschetta with Artichoke and Roasted Red Peppers 47

Potato-Artichoke Torte 49

Orzo with Lemon, Artichokes, and Asparagus 50

Asparagus 52

Cream of Asparagus Soup 53

French Sole with Mushrooms and Asparagus 54

Mixed Vegetable Salad with Tomato, Dijon, and Olive Vinaigrette 55

Avocado 56

Moroccan Avocado Smoothie 59 57

Orange, Asparagus, and Avocado Salad

Beets 60

Roasted Beet, Tahini, and Greek Yogurt Dip 61

Apple, Beet, and Carrot Slaw with Blood Orange Vinaigrette 62

Broccoli 63

Broccoli and Spinach Salad with Blueberries, Feta, and Buttermilk Dressing 65

Broccoli with Garlic, Oil, and Chilies 66

Carrots 67

Carrot, Date, and Orange Salad 68

Celery Purée 70

Cool Carrot Puree with Bell Pepper Sticks 71

Mixed Vegetable Cassoulet 72

French Bistro Carrot Salad 73

Cauliflower 74

Cauliflower and Herb Mashed Potatoes 76

Quick Italian Pickles (Giardiniera) 77

Corn 78

Corn, Tomato, Pea, and Dill Salad 79

Cucumber 80

Cucumber Bites Filled with Roasted Red Pepper Purée 81

Cucumber, Yogurt, and Dill Salad 82

Cucumber, String Bean, and Olive Tapenade Salad 83

Egyptian Country Salad 84

Fattoush Salad 85

Dandelion Greens 86

Sautéed Dandelion Greens with Garlic, Oil, and Chile 88

Val d'Aosta-Style Dandelion Salad 90

Eggplant 91

Marinated Eggplant Salad 92

Eggplant Caviar 93

Mediterranean Eggplant 94

Roasted Eggplant Purée 95

Fennel 96

Orange and Fennel Salad 97

Braised Fennel with Chestnuts and Shallots 98

Green Beans 99

Greek-Style Stewed Green Beans 100

Kale 101

Romaine, Kale, and Radicchio Salad with Walnuts 102

Kale and Potato Skillet 103

Kale and Walnut Pesto 105

Okra 106

Stewed Okra and Tomatoes 107

Olives 108

Provencal Herb Tapenade 109

Chile-Infused Extra-Virgin Olive Oil Drizzling Sauce 110

Sicilian Olive Salad 111

Oranges 112

Orange-Scented Chicken 113

Moroccan Oranges with Cinnamon and Honey 114

Orange Blossom and Mint-Infused Orange Juice 116

Peaches 117

Peach, Black Bean, and Citrus Salsa 118

Peaches in Basil-Yogurt Cream 120

Pears 121

Pear and Radicchio Salad with Pistachios 122

Peppers 123

Mixed Pepper Medley 124

Stuffed Orange and Yellow Mini Peppers 125

Potatoes 126

Moroccan Potato Salad 127

Tunisian Herb and Olive Oil Mashed Potatoes 128

Mixed Vegetable Stew 130

Oven-Roasted Herb Potatoes 131

Turkish Yogurt and Potato Soup 132

Sicilian Salad with Potatoes 133

Spice-Dusted Sweet Potatoes 134

Spinach 135

Spinach-Filled Turkish Griddle Breads 136

Spinach, Mozzarella, and Strawberry Salad 138

Tomatoes 139

Tomato and Pepper Salad 140

Chilled Tarragon and Tomato Soup 141

Cooked Moroccan Salad 142

Spicy Israeli Tomato Spread 143

Watermelon 144

Rose and Mint-Infused Fruit Salad 145

Zucchini 146

Grilled Italian Vegetables 148

Moroccan-Style Zucchini Purée 149

Chapter 3 Whole Grains 150

Barley 154

Traditional Feta-Stuffed Bread 155

Sicilian Pizza with Olives, Tomatoes, and Oregano 156

Barley Risotto ("Orzotto") 157

Barley and Herb-Stuffed Tomatoes 158

Italian Barley Minestrone 159

Bulgur 160

Lebanese Bulgur, Tomato, and Cucumber Salad 161

Bulgur with Peaches, Cinnamon, and Almond Milk 162

Bulgur Pilaf with Chestnuts 163

Cornmeal 164

Turkish Corn Bread 165

Greek Olive Oil and Orange-Infused Corn Bread 166

Couscous 167

Moroccan Couscous with Vegetable Tajine 169

Couscous with Tomatoes, Black Beans, and Herbs 170

Saffron Couscous 171

Sweet Couscous 172

Pasta 173

Penne with Eggplant-Tomato Sauce 174

Whole-Wheat Pasta with Artichokes, Mint, and Beans 176

Sweet Vermicelli with Raspberries 177

Rice 178

Stuffed Vine Leaves 179

Greek-Style Rice with Spinach and Lemon 180

Saffron Rice with Almonds and Raisins 181

Roman-Style Wild Rice and Vegetable Salad 182

Spelt 183

Ancient Roman Pizza 185

Classic Provencal Olive, Anchovy, and Onion Pizza 186

Moroccan Country Bread 188

Corsican Olive Bread 189

Whole Wheat 190

Whole-Wheat French Boule Bread 191

Whole-Wheat Pita Bread 193

Whole-Wheat Focaccia 194

Rustic Dinner Rolls 195

Spinach-Stuffed Bread Triangles 196

Chapter 4 Beans, Nuts, Legumes, Seeds, Herbs, and Spices 198

Almonds 202

Marinated-Olive and Toasted-Almond Tapas 203

Almond Milk Cooler 204

Basmati Rice with Raisins and Almonds 205

Chickpeas 206

Traditional Hummus 208

Spice-Dusted Roasted Chickpeas 209

Mediterranean Chickpea and Herb Patties 210

North African Chickpea Soup 211

Spicy Tunisian Chickpea Stew 212

Fava Beans 213

Fava Bean Puree 214

Sicilian Fava Bean, Fennel, and Ricotta Dip 215

Flavor Enhancers, Seeds, and Spices 216

Herbes de Provence 218

Moroccan Harissa Sauce 218

Tahini Sauce 219

Gremolata 219

Baharat Spice Mix 220

Aglione 221

Italian Poultry Seasoning 222

Spanish Paella Seasoning 222

Wild Thyme Spice Mix 223

Seafood Seasoning 223

Moroccan Ras el hanout Spice Mix 224

Lentils 225

Moroccan Lentils with Stewed Tomatoes 227

New Year's Lentil Salad 228

Tuscan Lentil Soup 229

North African Lentil Soup 230

Moroccan Horira Soup 231

Bean, Lentil, and Spinach Skillet 232

Red Lentil Dip 233

Red Lentil Soup 234

Split Peas 235

Santorinian Yellow Split Pea Puree 236

Tisanes, Teas, and Coffees 237

Mint Tea 238

Anise Tea 238

Rose Tea 239

Ginger Tea 239

Black Tea with Mint 240

Moroccan Green Tea with Mint 241

Turkish Tea 242

Egyptian Cinnamon Tea 242

Classic Italian Espresso 243

Bicerin 244

Turkish Coffee with Cardamom 245

Walnuts 246

Grape, Walnut, Fig, and Cheese Plate 247

White Beans/Cannellini Beans 248

White Bean, Lemon, and Herbed Feta Dip 249

Stewed Cannellini Beans with Tomato and Sage 250

White Bean and Tomato Soup 251

Chapter 5 Fish and Seafood 252

Calamari 256

Calamari Stuffed with Spinach 259

Cod 260

Roasted Cod with Tomatoes, Zucchini, and Olives 261

Grouper 262

Grilled Grouper with Moroccan Dipping Sauce 263

Salmon 264

Salmon-Stuffed Cabbage Leaves 265

Salmon Stuffed with Spinach and Feta 266

Salmon with Pea Puree 267

Sea Bass 268

Poached Sea Bass with Tomatoes and Herbs 269

Shrimp 270

Corsican Prawns with Chickpea Cream 272

Shrimp, Cucumber, and Boursin Tartines 273

Valencian Seafood Paella 274

Swordfish 276

Sicilian Swordfish and Eggplant Bundles 277

Swordfish alla ghiotta 279

Tuna 280

Moroccan-Style Grilled Tuna 282

Turbot 283

Turbot with Watercress and Zucchini 284

Chapter 6 Poultry, Eggs, Cheese, and Dairy 286

Cheese 288

Village Cheese Salad 290

Bruschetta with Ricotta, Figs, and Walnuts 291

Chicken 292

Caprese-Style Chicken Breasts 293

Chicken Fattah 294

Skillet Chicken Shwarma 295

Chicken Thighs with Tomato-Tarragon Sauce 296

Chicken, Tomato, and Pepper Stew 297

Chicken with Carrots and Leeks 298

Dijon-Glazed Chicken Breasts with Zucchini 299

Escarole and Meatball Soup 300

French Roasted Chicken with Green Beans 301

Greek Chicken Souvlaki 302

Herb-Roasted Cornish Hens with Potatoes 303

Moroccan Chicken with Preserved Lemons 304

Stuffed Chicken Breasts with Cucumber Cream 306

Tarragon Supreme of Chicken with Mushrooms 307

Eggs 308

Shakshouka 309

Mini Vegetable Frittate 310

Greek Island Vegetable Omelets 312

Turkey 313

Provencal-Style Herb-Roasted Turkey Breast 314

Yogurt 316

Greek Yogurt and Feta Dip 318

Greek Yogurt with Spice-Glazed Apricots 319

Chapter 7 Meats and Sweets 320

Beef 323

Mediterranean Beef and Vegetable Stew 324

Lamb 325

Lamb, Kale, and Pomegranate Salad 327

Lamb and Vegetable Kabobs 328

Lamb and Apple Tajine with Almonds 329

Veal 330

Roasted Veal with Root Vegetables 331

Desserts 332

Anise Biscotti 334

Almond Macaroons 335

Calabrian Sesame Cookies 336

Baked Egyptian Pumpkin Pudding 337

Strawberry Mascarpone Parfaits 338

Yogurt Custard with Figs and Pistachios 340

Date, Almond, and Sesame Balls 341

Apple, Date, and Raspberry Phyllo Strudel 342

Fruit-Filled Phyllo "Snake" 343

Grapes with Goat Cheese and Walnuts 344

Fig and Fromoge d'Affinois Crostini 345

Nectarines with Mint Sugar 346

Fresh Figs with Raspberry Purée 347

MangoMiSu (Mango Tiramisu) 349

Grilled Fruit with Vanilla Yogurt Cream 350

Index 351

Where-to-Buy Guide 362

Editorial Reviews

"Amy Riolo’s The Mediterranean Diabetes Cookbook defies...expectations found in other diabetes cookbooks. [The cookbook] is for anyone interested in the way of Mediterranean cooking and eating." – DiabetesDaily.com

Starred Review. Food historian, cooking instructor and author Riolo (Arabian Delights) offers over 200 recipes for diabetics in this easy-to-use guide to Mediterranean cuisine. Organized by course (small plates, first courses, side, salads, etc,), Riolo's collection offers dozens of palate-expanding, flavor-packed dishes that will appeal to diabetics and their families, including a hearty chicken, tomato and pepper stew, Braised Fennel with Orange Sauce, and a bright Orzo with Lemon, Artichokes and Asparagus salad. A Turkish riff on chicken salad incorporating ground walnuts, garlic and paprika offers a tasty diversion, and chicken kabobs marinated in tahini, lemon juice and garlic, and served with a raspberry mustard sauce, is perfect for grilling season. Vegetarians will appreciate Riolo's 70-plus vegan dishes, like a Vegetarian Cassoulet, Spicy Tunisian Chickpea Stew, and Lebanese Eggplant with Yogurt, Tahini and Pine Nuts, a silky, protein-packed alternative to mashed potatoes. Each recipe contains exchange and nutritional information, and cooks will be pleased with an index of main ingredients. Though diners and diabetics already familiar with Mediterranean cuisine will get the most out of the book, vegans and others interested in broadening their culinary horizons will be surprised at this volume's breadth and ease of use. [From the previous edition]

From the Publisher