Cooking for one or two to prevent weight gain and diabetes

Cooking for one or two to prevent weight gain and diabetes -Top 10 foods to eat -Water first for thirst -Soluble fiber sources -Magnesium rich foods -Easy, delicious recipes Phyllis Molnar, R.D., L.D. Elyria City Health District April 8, 2015

Top 10 foods to eat Beans and lentils Whole grains (Oats, barley, quinoa, brown rice, popcorn, etc.) Spinach Avocadoes Berries Nuts (almonds, walnuts & other nuts) Sweet potatoes Citrus fruits (not juices) Low-fat yogurt, unsweetened Grilled or baked fish, esp. Salmon (All fish rich in omega-3 fatty acids) Drink Water First for Thirst Did you know that many times when you think you re hungry, you re just thirsty? Before reaching for a snack, drink a glass of water. Drinking just one (regular) soft drink or punch a day nearly doubles the risk of diabetes over four years (versus people who drink less than one a month). Sugary drinks (including juices) cause large spikes in damaging blood sugar. They also cause the liver to produce large amounts of fat which raises blood triglycerides and may cause fatty liver disease. A study found that after just 10 days of eliminating sugary drinks and juices, the conversion of sugar to fat in the liver decreased by 56%. 1

Soluble fiber Soluble fiber is a type of fiber which slows down digestion, reduces blood sugar levels after meals and actually decreases cholesterol production by our liver reducing our risk of heart disease. Try to eat at least 2 foods rich in soluble fiber each day. The best sources of soluble fiber are: Barley Oats Ground flaxseed (Check labels to be sure its ground flaxseed) Whole apples and pears Ripe bananas Berries Oranges and other citrus fruits Plums Prunes Artichokes Avocadoes Dried beans (Kidney, navy, pinto, Great Northern, garbanzo, etc.) Lentils Figs Sweet Potatoes Ground Flaxseed Ground flaxseed is an easy way to increase your soluble fiber intake. It can be added to hot cereal, yogurt, baked goods, or casseroles. Aim for 4 Tbsp. of ground flaxseed per day. 2

Magnesium Magnesium is needed to regulate blood sugar. People with prediabetes and diabetes frequently have low levels of magnesium. As seniors, we absorb less and excrete more magnesium. The best sources of magnesium include: Spinach Beans, esp. black beans and navy beans Pumpkin seeds Brazil nuts Almonds, walnuts, cashews, peanuts Quinoa, brown rice and other whole grains Sunflower seeds All bran cereal, oat bran Edamane Avocadoes Bananas Refined grains and processed foods don t provide the magnesium our bodies need. Insufficient magnesium intake is a common but silent deficiency estimated to affect half the population. Magnesium is used by the body for over 300 different reactions. It plays a role in not only regulating blood sugar, but also heart rhythm, blood pressure, muscle and nerve function, energy metabolism and bone formation. Certain diuretics decrease magnesium absorption. Proton pump inhibitors for acid reflux (such as Prevacid, Prilosec and Nexium) taken for more than one year can cause decreased magnesium stores in the body. (60% of our body s magnesium is stored in our bones.) 3

Breakfast Recipes Breakfast is the most important meal of the day. Studies have shown that eating a large breakfast, medium lunch and small supper, improves blood sugars. And people who eat a healthy breakfast typically weigh less. Ground flaxseed doubles the soluble fiber from 2 to 4 grams in this oatmeal recipe. Banana and nuts adds even more fiber. Banana Bread Oatmeal for one 1¼ cups 1 percent milk 2 tsp. brown sugar, optional 1/8 tsp. cinnamon 1/16 tsp. salt ½ cups oats, steel cut, old-fashioned or quick 2 Tbsp. ground flaxseed 1/2 medium ripe banana, mashed 2 tsp. coarsely chopped toasted pecans Optional toppings: extra banana, nuts, milk or yogurt In a medium saucepan, bring milk, sugar, salt and cinnamon to a gentle boil. Stir in oats and flaxseed. Return to a gentle boil. Cook oatmeal according to package directions. Stir occasionally. Remove from heat. Stir in mashed banana and nuts. If desired, top with additional banana, nuts, milk or dollop of yogurt. Variations: Omit banana and pecans, instead -Top with fresh blueberries and whipped topping or -Top with chopped apple, walnuts, dates and raisins. California toast/bagel 1/4 ripe avocado, sliced or slightly mashed, with a dash of salt 100% whole wheat bread or bagel, toasted Top toasted bagel or whole wheat toast with avocado. (Avocadoes are creamy, like cream cheese, but rich in heart healthy fats.) 4

Mexican egg burrito for one 2 tsp. canola oil 2 eggs, scrambled with 2 Tbsp. low fat milk ¼ cup black beans, drained, rinsed and slightly mashed 1 tortilla, preferably whole grain Salsa, as desired ½ Sliced avocado Heat oil in skillet. Mix eggs and milk in bowl. Pour egg mixture into skillet and cook to desired doneness. Place tortilla in toaster oven and toast just until warm. Spread slightly mashed beans onto tortilla. Add scrambled eggs, spoonful of salsa and sliced avocado. Roll up filled tortilla and enjoy. Dip in additional salsa if desired. Serve for breakfast, lunch or dinner. Mediterranean Spinach Omelet for one 2 tsp. extra virgin olive oil Large handful of prewashed baby spinach, roughly chopped ¼ diced tomato and if desired, a sliced mushroom 2 eggs, scrambled with 2 Tbsp. low fat milk 2 Tbsp. grated low fat Mozzarella cheese Heat oil in a non-stick skillet. Sauté spinach and other vegetables. In a bowl, whisk eggs and milk. Add a dash of salt and pepper. Pour eggs into skillet over vegetables. Turn when cooked. Serve with sprinkle of grated Mozzarella cheese on top. Serves one. Strawberry-almond pizza muffin 1 toasted whole wheat English muffin, Almond butter Fresh strawberries, washed, hulled and sliced Spread toasted English muffin with almond butter. Then top with fresh sliced strawberries for a delicious treat. 5

Fruits Juices (and all sugary drinks) cause large spikes in blood sugar increasing the risk for destroying the blood vessels in our eyes, kidneys and causing nerve damage in our feet and hands. Instead of juice choose fresh fruits such as strawberries, blueberries, raspberries, oranges, kiwi, bananas, fresh peaches and melons. Fruit s fiber slows digestion decreasing the amount of rise in blood sugar. Be sure to eat fruits with a meal or with cheese, peanut butter, almond butter or nuts to further lessen blood sugar increases. Simple fruit cup for two 1 fresh orange 1 medium banana ½ tsp. sugar 1 Tbsp. orange (or lime) juice, optional Peel orange, not being too fussy about removing the white pulp which is rich in cholesterol lowering antioxidant (hesperidin). Cut orange and slice banana into medium bowl. Sprinkle with sugar and juice (if using). Mix well. Divide between two bowls. Easy Strawberry Belgium waffles 2 Nutri-Grain whole wheat waffles Fresh strawberries, washed, hulled and sliced Aerosol whipped topping Toast waffles. Top with sliced strawberries and whipped topping. Variations: -Top waffles with sliced banana, pecans & whipped topping. -Top toasted waffles with peanut butter & sliced banana. 6

Lunch/Supper Recipes Beans and lentils Beans are the richest source of fiber and a great source of magnesium. Eating beans regularly is one of the most beneficial ways to prevent weight gain and control blood sugar. -Try topping salads with garbanzo beans or black beans and corn. -Add pinto, red kidney beans or black beans & corn to rice or barley -Soups are a great way to get more beans. Enjoy navy bean soup, black bean, minestrone soups or lentil soups. -Add beans to any of your favorite soups. Garbanzo beans in tomato soup and cannellini beans in chicken soup are delicious. Chicken and white bean soup 1 Tbsp. extra virgin olive oil 1 small onion, chopped ½ tsp. minced garlic 4 cups chicken broth, preferably lower sodium 3/4 cup frozen sliced carrots 1 tsp. dried sage ¼ tsp. pepper 1 can cannellini beans, drained and rinsed 2/3 cup uncooked small spiral whole grain pasta 3 cups thinly sliced fresh spinach 1½ cups cooked, shredded chicken (May use rotisserie chicken, without skin and bones) In a large saucepan, sauté onion. Add garlic and cook 1 minute. Add broth, carrots and seasonings. Bring to a boil. Add pasta. Cover and simmer until pasta is cooked to desired doneness, preferably al dente. Add beans, spinach and chicken. Cook until heated through, about 5 minutes. Makes about 4 servings 7

Phyllis Fiesta Baked Potato for one Use small red new potatoes which raise blood sugar less than other types of white potatoes. (They are lower glycemic index.) One small medium new red potato (with the skin on) ¼ cup canned black beans, drained and rinsed ¼ cup frozen corn 2 Tbsp. chunky salsa (jarred salsa) 2 Tbsp. leftover cooked, lean ground beef, optional* 1-2 Tbsp. 2 percent grated sharp cheddar cheese ¼- ½ ripe avocado, diced, optional Bake scrubbed potato in microwave until soft. In a serving bowl, mix black beans, corn, salsa and if desired, cooked ground beef. Cover bowl with wax paper and microwave on high just until corn is thawed, about one minute. Place baked potato in bowl and split open. Top split potato with bean mixture. Sprinkle grated cheese on top. Microwave for about 20 seconds to melt cheese. Garnish with diced avocado. Variation: Substitute whole wheat tortilla for potato. Add cooked brown rice to bean mixture if desired. Beef and Black bean chili for one 3 ounces 90% lean ground beef*, cooked 1 tsp. canola or olive oil 1 Tbsp. chopped onion ½ cup canned black beans, rinsed and drained 1 tsp. each: chili powder, oregano (optional) 2 tsp. ground flaxseed ¼ cupv-8 juice 3 Tbsp. frozen corn In a small pan, heat oil and sauté onion till soft. Stir in remaining ingredients. Cook, covered, on medium heat for 10 minutes. *(I keep cooked ground beef in the freezer for emergencies, in case the power goes out.) 8

Kidney Bean Salad for two ½ can dark red kidney beans, drained and rinsed 1 rib celery, diced 1 Tbsp. sweet pickle relish or chopped sweet bread& butter pickles Miracle Whip salad dressing, to taste Place kidney beans in small bowl. Add diced celery and sweet pickles. Mix. Add salad dressing and mix well. Chill to blend flavors. Red beans and rice 1 ½ Tbsp. olive oil ½ cup each: chopped onion and red pepper 2 cloves garlic, minced 1 cup instant brown rice or ½ cup reg. or germinated brown rice* 1 large bay leaf 1 Tbsp. tomato paste 1½ tsp. each: ground cumin and paprika 1 tsp. salt 1/2 can red kidney beans, drained and rinsed Sauté onion, garlic and red pepper in saucepan over medium heat until onion is soft and golden, about 5 minutes. Add rice. Cook for 1 minute. Stir in 1 cup boiling water and remaining ingredients. Bring to a boil. Reduce heat, cover and cook according to package directions. Remove from heat, let stand 5 minutes. Remove bay leaf and fluff with fork. *Germinated brown rice Soaking rice overnight triggers the rice to germinate or sprout invisible shoots containing compounds which decrease the risk of nerve damage (neuropathy) caused by high blood sugar. To make germinated brown rice : -Soak uncooked brown rice in warm water overnight. -Then cook rice the following day according to package directions. Note: Instant brown rice is precooked and will not germinate. 9

Whole grain White rice, pasta and white breads/rolls cause large, damaging spikes in blood sugar. Whole grain s fiber lessens blood sugar spikes. Thus, it reduces the damage of high blood sugar including neuropathy (or nerve damage). Its heart healthy minerals, vitamins and fiber decrease the risk of heart disease an adverse effect of high blood sugar. Whole grains also provide a feeling of fullness (satiety) to aid in weight loss. Whole grains include brown rice, quinoa, barley, oats, corn, farro, popcorn; whole wheat breads/rolls whole wheat pastas. Mushroom quinoa with pesto and almonds 1 ½ cups sliced mushrooms Salt and pepper 1 Tbsp. olive oil 1 cup cooked quinoa 1/3 cup pesto (jarred or homemade) ½ cup chopped spinach ¼- 1/3 cup chopped almonds Sweat mushrooms in a large, dry skillet over medium high heat. When natural juices begins to be released from mushrooms (about one minute), season with a pinch of salt and pepper. Then add oil and continue to sauté for another minute. Reduce heat to medium-low. Add cooked quinoa and stir into mushrooms. Next add pesto and thoroughly mix. Cook for another minute or two. Stir in almonds. Add spinach. Turn off the heat. The residual heat from the dish will wilt the spinach perfectly without turning it too soft. Serves 4 10

Creamy Chicken Barley Bake 1Tbsp. olive oil 1/2 onion, chopped ¼ tsp. minced garlic 3/4 cup pearled barley 3/4 cup chicken broth 2/3 cup orange juice 1/2 tsp. dried thyme, crushed 1/4 tsp. salt 2 boneless, skinless chicken breasts cut into 4 pieces ¼ cup dried cranberries ½ orange cut into pieces Preheat oven to 350 degrees. Spray glass baking dish with cooking spray. Heat oil in a large skillet. Sauté onion and garlic until tender. Add chicken and brown. Remove chicken and set aside. Add broth, orange juice, thyme and salt to onion and garlic. Bring to a boil. Carefully pour into baking dish. Top with chicken. Cover and bake for 45 minutes. Uncover and stir in cranberries. Top with orange. Bake until chicken is cooked and barley is tender, about 15 additional minutes. Pita pizza for one 1 whole-wheat pita bread Pizza sauce or marinara sauce (jarred) Low-fat mozzarella cheese 1 Tbsp. feta cheese, optional ¼ cup fresh baby spinach, chopped 2 Tbsp. yellow pepper, mushrooms, onions and/or other veggies Preheat toaster oven to 425 degrees. Line a toaster oven pan with foil. Spread sauce over pita bread. Top with cheese, spinach and other veggies as desired. Bake until cheese melts and achieve desired amount of browning. 11

Quinoa, spinach and walnut stir fry for two ½ cup quinoa, rinsed 2 tsp. extra virgin olive oil ½ tsp. minced garlic ¼ tsp. salt 1 cup water 3 ounces fresh baby spinach ½ cup grape tomatoes, halved ¼ cup each: toasted walnuts and Parmesan cheese Heat oil in large skillet. Add rinsed quinoa and cook, stirring, over medium heat until toasted, about 10 minutes. Add garlic and cook for 1 minute. Add salt and water. Bring to a boil. Reduce heat, cover and simmer about 15 minutes. Add spinach and tomatoes. Cook over medium heat until spinach is almost wilted and tomatoes warmed. Stir in walnuts and cheese. Delicious with baked fish or roast chicken. Source: Health Barn Beans n barley ¼ cup barley ½ cup water 1/8 tsp. salt 1 Tbsp. extra virgin olive oil ¼ cup chopped onion ¼ cup chopped fresh mushrooms, optional 1 cup firmly packed chopped fresh spinach 1 tsp. lemon juice ½ cup canned red kidney beans, drained and rinsed Combine water, salt and barley in small kettle. Cook according to directions until soft, about 30 minutes. Heat oil in a small skillet. Sauté onion & mushrooms. Add spinach and cook until spinach in wilted, stirring frequently. Stir spinach-onion mixture into cooked barley. Add lemon juice and kidney beans. Stir. Heat until warm. Delicious with sliced avocado sprinkled with a dash of salt. 12

Vitamin C Studies have shown that people with the highest intake of vitamin C had the lowest incidence of diabetes. Broccoli, spinach and peppers, strawberries, kiwi and citrus fruits are high in vitamin C. Cashew Chicken with Peppers and Broccoli Stir Fry 1 cup low-sodium chicken broth 1 Tbsp. each: reduced-sodium soy sauce, lemon juice and honey 1 Tbsp. grated ginger (or 1 tsp. ginger powder) ¼ tsp. Black pepper 2 Tbsp. cornstarch 2 Tbsp. canola oil 1 onion, finely chopped 2 cups thinly sliced bell peppers 2 cups chopped broccoli florets 2 cloves or 1 tsp. minced garlic 1 lb. boneless, skinless chicken breast, cut into bite-sized pieces 4 cups of spinach ½ cup unsalted nuts such as cashews To make sauce, whisk together first 7 ingredients in a bowl and set aside. Heat 1 Tbsp. oil in large fry pan over high heat. Stir fry onion and broccoli for 2 minutes. Add peppers and garlic. Stir fry for another 2 minutes. Remove vegetables from pan and set aside. Heat remaining oil in pan and stir fry chicken 5 minutes until cooked through and lightly brown. Add sauce while stirring. Cook to thicken, about 4 minutes. Add spinach and stir fry just until slightly wilted. Add vegetables and stir to coat thoroughly. Top with nuts. Serve over pre-germinated brown rice. Serves 4 13

Beef and Artichoke Stir Fry for two 10 ounces lean steak trimmed of visible fat (Eye of the round, sirloin or well-trimmed rib eye) 2 Tbsp. red wine vinegar 1/8 tsp. garlic powder 2 tsp. onion powder 1/8 tsp. sugar Few dashes of MSG (Accent) 4 ounce jar of marinated artichoke hearts 1 Tbsp. extra virgin olive oil ½ large red pepper, thinly sliced 2 Tbsp. ketchup 1 tsp. cornstarch ¼ tsp. chicken bouillon granules Thinly slice meat into 1/8 inch strips about one inch long. Place meat into a glass dish to marinade overnight. To meat, add vinegar, seasonings and liquid marinade from jar of artichokes. Heat olive oil in large skillet. Sauté red pepper. Remove from pan and set aside. Remove meat from marinade with a slotted spoon. Do not discard marinade. Stir fry the meat in the skillet, half at a time. Return all cooked meat to skillet. Pour marinade into a small bowl. Add ketchup, cornstarch and chicken granules to marinade. Mix well. Pour into skillet with meat. Heat on low, stirring gently, until thickened about 3 minutes. Add red peppers and artichoke hearts. Mix well to coat. Serve with steamed green beans, microwaved little new red potatoes and/or whole wheat roll. 14

Vegetables Vegetables are very low in carbohydrate, and therefore, have minimal effect on blood sugar. They re rich in antioxidants to reduce inflammation. Salads, stir fries, shish kabobs and vegetable soups are easy ways to get more veggies. Beef (or chicken) Kabobs for two ½ lb. sirloin steak or ½ lb. boneless, skinless chicken breast, cubed 3 Tbsp. regular Italian salad dressing Assorted fresh vegetables (Cherry tomatoes, fresh mushrooms, chunks of sweet onion, large diced green or colored pepper, large slices of zucchini) Marinate cubes of meat in Italian dressing overnight. Alternately thread meat and veggies onto kabob sticks. Grill until desired doneness, turning frequently to prevent charring. Serve with brown rice or quinoa pilaf and green salad. 15

Spinach One serving of spinach delivers 40% of your magnesium needs. Higher intakes of magnesium have been shown to lower risk of diabetes. Sautéed spinach for one 2 tsp. extra virgin olive oil 1/8 tsp. minced garlic 2 cups baby spinach, prewashed Dash of salt, pepper, if desired Coarsely chop spinach. Heat oil in large non-stick skillet. Add spinach one handful at a time. Cook just until wilted. Sprinkle with dash of salt and fresh pepper, if desired Spinach Pie 2 Tbsp. tub margarine 2 eggs 1 pkg. frozen chopped spinach, thawed in microwave and drained ½ cup flour mixed with ½ tsp. baking powder & dash of onion powder 8 ounces grated low fat Mozzarella cheese Preheat oven to 350 degrees. Put margarine into 1 quart glass baking dish and place in oven to melt. In a large bowl, beat eggs. Mix in remaining ingredients. Spoon mixture into baking dish and level off. Bake 35 to 45 minutes. (35 minutes for soft; 45 minutes if you like it browned and crispy) Serve with whole grain spaghetti and marinara sauce. Spinach-strawberry salad 2 cups baby spinach, washed 5 fresh strawberries, washed, hulled and sliced Handful of chopped walnuts, toasted Your favorite vinaigrette salad dressing Top spinach with strawberries, nuts and vinaigrette dressing. 16

Desserts Strawberries and cream (Easy vitamin C rich dessert) 1 cup fresh strawberries, washed, hulled and sliced Aerosol whipped topping Place berries in pretty serving bowl, squirt with whipped topping. One ingredient Ice cream ½ large ripe banana, sliced 1-2 Tbsp. milk, optional Slice banana onto a plate. Cover with plastic wrap and freeze till firm, about 1 hour. Place frozen banana in food processor. Process until creamy. If banana get stuck under blades, loosen with butter knife. If too thick, add milk, 1 tablespoon at a time. Baked apple 1 apple, cored and sliced About 1 tsp. lemon juice Cinnamon 1 tsp. sugar Chopped walnuts, optional Place sliced apple in baking dish. Sprinkle with lemon juice, cinnamon and sugar. Bake in microwave till soft. (Time varies with wattage of microwave.) Top with walnuts if desired. Dark chocolate nut clusters 2 squares extra dark chocolate, broken into small pieces 1 large handful of chopped walnuts or almonds Place chocolate in small glass dish. Microwave on low power just until it starts to melt. Stir. Mix in chopped nuts. Place by spoonful onto wax paper lined tray and refrigerate until firm. 17