Designed for One: Diabetes Friendly Single-Serving Cookbook + FREE Recipes!

 

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Designed-for-one-diabetes

 

SHORT BIO: Nancy S. Hughes is a bestselling author and leading food consultant. She has written 19 nationally-published cookbooks as well as developed recipes for 58 additional cookbooks with over 7,500 published recipes to her credit. Nancy has been honored to work with clients across the United States and Canada. She works with major corporations, health-focused organizations, magazines, and web-based clients including: American Heart Association, Cooking LightBetter Homes and Gardens, Betty Crocker, Del Monte Foods, Canola Council, National Processed Raspberry Council, Rice Federation, eMeals, and Nestlé.

 

  • What sparked the idea of a single serving cookbook?

It dawned on me when I was walking up and down the bookstore aisles that there wasn’t much out there for single people with diabetes. People, especially those with diabetes, really need to have healthy meals, balanced meals…but affordable and not a lot of leftovers!!

 

  • Everyone loves ways to shave time off when preparing a meal, what are some of your favorite tips?
  • Did you know you can freeze leftover rice? Freeze in 1/2-cup portions in small, resealable baggies to have on hand…great for portion control, too.
  • Spritz a measuring spoon. When measuring something sticky, like peanut butter or honey, lightly coat the measuring spoon first with cooking spray. This prevents the ingredient from sticking to the spoon and allows it to be released/pour easily, too.
  • Always pull you ingredients first, then prep them before you start the recipe. The recipe will run smoother, faster and with best results

 

  • What do you say to people who are hesitant about eating healthier?

Try it! They’ll begin to see how great it tastes, how flavorful it is and will find themselves becoming more creative and adventuresome! What can they do? Start simple. Choose a few recipes that contain ingredients that are familiar to them and once they start, they’ll begin to branch out and discover new seasonings, new flavors…it’s fun!

 

  • What are some of your recipes you believe readers will really gravitate towards as new favorites?

Well, to start…the Frozen Banana-Pecan Sandwiches (you’ll want to keep those on hand!) Then the Red Pepper-Mushroom Skillet Pizza is a must…skillet, yes, in a skillet and it’s great for the weekend with a good movie! And I have to include, the No Stir Skillet Corn…the less you stir, the richer in flavor it gets…easy, right?

 

Bonus FREE Recipes

 

frozen-banana-pecan-recipe-diabetes

Frozen Banana-Pecan Sandwiches

SERVES 3
PREP TIME 10 Minutes
CHILL TIME 2 Hours
SERVING SIZE 1 sandwich
 

Ingredients

1/4 cup chopped pecans, preferably toasted
1 cup sliced ripe banana, mashed
1/2 teaspoon vanilla extract
3 full sheets graham cracker, broken in half
 

Directions

1. Stir together the pecans, banana, and vanilla. Spoon equal amounts of the banana mixture on 3
squares, and top with the remaining squares, pressing down very lightly to adhere.
2. Wrap individually in a sheet of foil and freeze until firm, about 2 hours.
 
*COOK’S NOTE: The sandwiches are easy to make and since they may be frozen up to one month, why
not make a few more to keep on hand?
 

CHOICES/EXCHANGES

1 1/2 Carbohydrate, 1 1/2 Fat
CALORIES: 160
CALORIES FROM FAT: 70
TOTAL FAT: 8 g
SATURATED FAT: 1 g
TRANS FAT: 0 g
CHOLESTEROL: 0 mg
SODIUM: 55 mg
POTASSIUM: 216 mg
TOTAL CARBOHYDRATE: 24 g
DIETARY FIBER: 3 g
SUGARS: 10 g
PROTEIN: 2 g
PHOSPHORUS: 36 mg
 

 

Ham, Pepper, and Pineapple Broiler Packet

SERVES 1
PREP TIME 10 Minutes
COOK TIME 7 Minutes
SERVING SIZE 1 1/2 cups

 

Ingredients

1 ounce extra-lean diced ham
3/4 cup chopped green bell pepper
3/4 cup frozen pineapple cubes, thawed*
2 teaspoons canola oil
1/2 cup pre-cooked whole-grain rice, such as Ready Rice
2 tablespoons water
2 tablespoons chopped green onion
1/16 teaspoon garlic salt (pinch)

 

Directions

1. Preheat broiler.
2. Place the ham, peppers, and pineapple on a baking sheet covered in foil. Drizzle with oil and toss until
well coated.
3. Arrange in a single layer and broil 3 minutes. Stir and broil another 3 minutes or until beginning to
brown on edges.
4. Add the remaining ingredients, except the garlic salt, to the ham mixture on the foil. Stir until well
blended; fold the foil over and seal edges. Broil 1 minute to heat rice. Open packet and sprinkle with
garlic salt.
 
*COOK’S NOTE: To thaw frozen pineapple quickly, place pineapple in a microwave-safe bowl. Cover and
microwave on high for 30–45 seconds.
 

CHOICES/EXCHANGES

1 1/2 Starch, 1 Fruit, 1 Non-starchy Vegetable, 1 Lean Protein, 2 Fat
CALORIES: 330
CALORIES FROM FAT: 110
TOTAL FAT: 12 g
SATURATED FAT: 1 g
TRANS FAT: 0 g
CHOLESTEROL: 10 mg
SODIUM: 430 mg
POTASSIUM: 384 mg
TOTAL CARBOHYDRATE: 44 g
DIETARY FIBER: 5g
SUGARS: 6 g
PROTEIN: 10 g
PHOSPHORUS: 86 mg

 

Lisa
food storage, canning, gardening #prep #emergencyprep
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About Lisa

Hey! Thank you so much for stopping by. I'm Lisa - a homeschool mom of 3 (2 boys and 1 girl). I care about the strength of the family in America, and often blog about babies/kids, natural parenting, homeschool, and marriage. Before you leave, please sign up for my monthly newsletter (on the top right). If you do, you will be well rewarded with notification of all giveaways and sales - which will not be announced on the blog. Google+ Profile

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