The Low-Carb Diabetes Solution Cookbook by Dana Carpender Read Free Book Online Page B

add baked potatoes to the steak with sautéed mushrooms, brown rice to the roast chicken with asparagus and lemon butter, or a few ears of grilled sweet corn along with the salmon. One word of advice: Don’t choose your favorites. If you find rice boring but french fries irresistible, serve rice.
    Look out for mixed dishes. If the family wants pasta, don’t serve lasagna. Instead, make bread crumb–free meatballs, spaghetti, and no-sugar-added sauce, plus a salad with Italian vinaigrette. The family has spaghetti and meatballs and you have meatballs and a bit of sauce, with plenty of Parmesan cheese and salad on the side.
    Do share your favorite low-carb dishes with your loved ones. Remember that your children share your DNA, and with it your risk of developing diabetes. The more you can encourage them to enjoy a healthy sugar-and-starch-free diet, the healthier they will be later in life. Some of the happiest emails I get are from parents telling me their children love my recipes.
    WHAT ARE THE “NEXT STEP” RECIPES?
    At the end of some chapters we have included Next Step recipes. These recipes have no more than 5 grams of carbohydrate per serving. So why the separate section?
    Next Step recipes include ingredients that are not allowed in the early intervention stage of your recovery from diabetes. Usually they are ingredients that include some sugar—Worcestershire sauce, for instance—or fruit products, such as no-sugar-added preserves. These ingredients are used judiciously, of course, keeping within our 5-gram carb limit.
    You need to wait until your doctor is confident your diabetes has been reversed to use the Next Step recipes, not because they’ll spike your blood sugar—they won’t—but because reintroducing these ingredients must be done cautiously. You need to learn to use them in limited quantities, for flavor, rather than adding them back willy-nilly.
    Hooray! You have something more to look forward to!
    NS This logo identifies “NEXT STEP” recipes throughout the book.
    WHAT’S FOR BREAKFAST?
    The most common menu question we get is, “What can I have for breakfast?” Americans are used to grabbing something quick and carb heavy for breakfast—cereal, muffins, toast, etc.—and shifting gears seems a mammoth task. It doesn’t have to be.
    We urge you to eat breakfast. It keeps your blood sugar stable, but it’s more important than that. If you’ll be facing doughnuts in the break room, cake every time a colleague has a birthday, the smell of pizza wafting from the next cubicle, you need to be armed. Breakfast is your single most powerful weapon. Here are some ideas:
    â€¢ Newsflash: You are not required to eat “breakfast food” for breakfast. You can eat anything you like —steak, a chop, tuna salad, chicken wings, you name it.
    â€¢ Bacon, sausage, and ham are all fine, with or without eggs. Cook bacon or sausage in advance, and just give it a quick warm-up.
    â€¢ An electric contact grill—you know, the George Foreman kind of thing—is hugely useful for cooking breakfast. You can throw in your bacon or sausage patties or a burger, and the meat will cook while you get dressed.
    â€¢ Leftovers. I eat leftovers for breakfast often, anything from salad to meatloaf. The summer I wrote my barbecue book, I ate leftover chicken or ribs for breakfast every day for a couple of months.
    â€¢ Eggs. If you like eggs, feel free to eat them daily, yolks and all—fried, scrambled, poached, in an omelet, whatever. The Insta-Quiche or Confetti Frittata both warm up nicely in the microwave. Hard-boiled eggs make a great grab-and-go breakfast.
    â€¢ Make pancakes or waffles over the weekend, and freeze. Voilà! Toaster breakfast!
    â€¢ Cheesecake makes a great breakfast, and this book has several. How decadent to have cheesecake for breakfast!
    â€¢ Prewrapped cheese chunks are convenient for stashing in