The Diabetic Newsletter - February 24, 2014

THE DIABETIC NEWSLETTER

February 24, 2014 - Volume XV; Issue #04

From Diabetic Gourmet Magazine -- http://DiabeticGourmet.com

Online Version: http://diabeticnewsletter.com/2014-02-24-dnl.shtml

Daily recipes on Twitter: http://twitter.com/diabeticgourmet

Like us at: http://facebook.com/DiabeticGourmetMagazine

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TABLE OF CONTENTS:

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In The News

Feature Recipes:

- Italian-Style Turkey Sausage and Fennel Stew

- Italian Steamed Chicken (w)

- Winter Bean and Vegetable Stew

- Penne with Greens and Cannellini Beans (w)

- Island Stew - Sweet and Sour

- Swordfish with Mango Coriander Salsa (w)

- Spicy Shrimp and Rice Stew

- Chicken Stew with Red Wine (w)

Diabetes 101:

- Tips on Moving More

- Exercise and Diabetes (w)

- Exercise For Elders: It's Never Too Late (w)

Food and Cooking:

- Winter Squash: More Than Just Another Pretty Face

- Recipe: Winter Squash Gratin

- Recipe: Parmesan-Herb Spaghetti Squash (w)

- Recipe: Winter Squash Souffle (w)

Diabetes Q and A:

- Just diagnosed as Type 2. Can I still drink alcohol?

- Diabetes, What to Know Head to Toe (w)

- What is a good blood sugar level? (w)

Diabetes Related Explanations & Definitions

Special Sponsor's Message: Neuropathy Treatment Group

Newsletter Information; Removal Link

=========================

IN THE NEWS

=========================

Specialized Therapy Improves Blood

Sugar Control in Depressed Diabetics

http://thediabeticnews.com/news/1981.shtml

Get the news while it's still news! Subscribe for free to

"The Diabetic News" or read online at http://TheDiabeticNews.com

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THIS WEEK'S RECIPES

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Find more recipes at http://DiabeticGourmet.com/recipes

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ITALIAN-STYLE TURKEY SAUSAGE AND FENNEL STEW

Yield: 4 servings

Source: 1,001 Delicious Recipes For People With Diabetes

Info: http://diabeticgourmet.com/book_archive/details/22.shtml

INGREDIENTS

- Vegetable cooking spray

- 12 ounces Italian turkey sausage

- 1 medium onion, cut into thin wedges

- 1 can (15 ounces) reduced-sodium diced tomatoes, undrained

- 1 cup reduced-sodium fat-free chicken broth

- 1 pound butternut squash, peeled, cut into 3/4-inch cubes

- 2 parsnips, peeled, sliced

- 1 fennel bulb, trimmed, cut into 1/2-inch slices

- 12 Brussels sprouts, halved

- 1/2 teaspoon crushed red pepper

- 1 teaspoon Italian seasoning

- Salt and pepper, to taste

DIRECTIONS

Spray large saucepan with cooking spray; heat over medium

heat until hot. Add sausage and cook until browned, about

10 minutes; remove sausage and slice. Add onion to saucepan;

saute until tender, about 5 minutes.

Stir in tomatoes and liquid, broth, squash, parsnips, fennel

and sliced sausage. Heat to boiling; reduce heat and simmer,

covered, 10 minutes. Stir in Brussels sprouts, crushed red

pepper, and Italian seasoning. Simmer until Brussels sprouts

are tender, 10-15 minutes. Season to taste with salt and pepper.

Nutritional Information Per Serving: (1/4 of recipe)

Calories: 310, Fat: 9.7 g, Cholesterol: 45.6 mg,

Sodium: 780 mg, Protein: 21.8 g, Carbohydrate: 39.4 g

Diabetic Exchanges: 2 Vegetable, 2 Bread/Starch, 2 Meat

Also Try: "Italian Steamed Chicken"

http://diabeticgourmet.com/recipes/html/222.shtml

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WINTER BEAN AND VEGETABLE STEW

Yield: 6 Servings (about 1-1/3 cups each)

Source: 1,001 Delicious Recipes For People With Diabetes

Info: http://diabeticgourmet.com/book_archive/details/22.shtml

INGREDIENTS

- 1 cup chopped onion

- 1 medium Idaho potato, unpeeled, cut into 1-inch cubes

- 1 large sweet potato, peeled, cut into 1-inch cubes

- 3/4 cup chopped green bell pepper

- 1 teaspoon minced garlic

- 2 tablespoons olive oil

- 1 tablespoon flour

- 1-1/2 cups reduced-sodium vegetable broth

- 1 can (15 ounces) black beans, rinsed, drained

- 1 can (16 ounces) tomato wedges, undrained

- 3/4 teaspoon dried sage leaves

- Salt and pepper, to taste

DIRECTIONS

Saute onion, potato, sweet potato, bell pepper, and garlic

in oil in large saucepan 5 minutes; stir in flour and cook

1 to 2 minutes longer. Add remaining ingredients, except salt

and pepper, to saucepan; heat to boiling. Reduce heat and

simmer, covered, until vegetables are tender, 15 to 20

minutes. Season to taste with salt and pepper.

Nutritional Information Per Serving: (About 1-1/3 cups each)

Calories: 209, Fat: 5.5 g, Cholesterol: 0 mg,

Sodium: 493 mg, Protein: 7.7 g, Carbohydrate: 39.2 g

Diabetic Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat

Also Try: "Penne with Greens and Cannellini Beans"

http://diabeticgourmet.com/recipes/html/713.shtml

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ISLAND STEW, SWEET AND SOUR

Yield: 6 Servings (About 1-1/4 cups each)

Source: 1,001 Delicious Recipes For People With Diabetes

Info: http://diabeticgourmet.com/book_archive/details/22.shtml

INGREDIENTS

- 1-1/2 pounds chicken tenders

- 1 tablespoon vegetable oil

- 3 cups frozen stir-fry pepper blend

- 2 teaspoons minced garlic

- 2 teaspoons minced gingerroot

- 1-2 jalapeno chilies, finely chopped

- 3 cups reduced-sodium fat-free chicken broth

- 1 can (20 ounces) unsweetened pineapple chunks

in juice, drained, juice reserved

- 2 tablespoons light brown sugar

- 2-3 teaspoons curry powder

- 2-3 tablespoons apple cider vinegar

- 2 tablespoons cornstarch

- 1 can (15 ounces) black beans, rinsed, drained

DIRECTIONS

Cook chicken in oil in large skillet over medium heat

until browned, about 8 minutes. Remove from skillet.

Add pepper blend, garlic, gingerroot, and jalapeno chilies

to skillet; saute 5 minutes. Stir in broth, pineapple

(reserve juice), sugar, curry powder, vinegar, and chicken;

heat to boiling. Reduce heat and simmer, uncovered, 5 minutes.

Heat mixture to boiling. Mix cornstarch and reserved pineapple

juice; stir to boiling mixture. Boil, stirring frequently,

until mixture is thickened, about 1 minute. Stir in beans;

cook over medium heat 2 to 3 minutes longer.

Nutritional Information Per Serving: (About 1-1/4 cup)

Calories: 288, Fat: 3.9 g, Cholesterol: 48.2 g,

Sodium: 537 mg, Protein: 29.7 g, Carbohydrate: 34.7 g

Diabetic Exchanges: 1 Vegetable, 1/2 Fruit, 1 Bread/Starch, 3 Meat

Also Try: "Swordfish with Mango Coriander Salsa"

http://diabeticgourmet.com/recipes/html/606.shtml

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SPICY SHRIMP AND RICE STEW

Yield: 6 Servings

Source: 1,001 Delicious Recipes For People With Diabetes

Info: http://diabeticgourmet.com/book_archive/details/22.shtml

INGREDIENTS

- 1 large onion, chopped

- 2 large garlic cloves, minced

- 2 teaspoons olive oil

- 3 cups reduced-sodium fat-free chicken broth

- 2 ribs celery, diced

- 1 large carrot, peeled, diced

- 1 large green bell pepper, seeded, chopped

- 1 can (14-1/2 ounces) reduced-sodium diced tomatoes, undrained

- 1 large bay leaf

- 1-1/2 teaspoons dried thyme leaves

- 3/4 teaspoon paprika

- 1 cup uncooked long-grain white rice

- 1 pound medium shrimp, peeled, deveined

- Salt, cayenne, and black pepper, to taste

DIRECTIONS

Saute onion and garlic in oil in large saucepan until onion

is tender, about 5 minutes. Add remaining ingredients, except

rice, shrimp, salt, cayenne, and black pepper, and heat to

boiling. Reduce heat and simmer, covered, 15 minutes.

Heat to boiling and add rice; reduce heat and simmer, covered,

until rice is tender, about 20 minutes. Add shrimp; simmer,

covered, until shrimp are cooked and pink. Discard bay leaf;

season to taste with salt, cayenne, and black pepper.

Nutritional Information Per Serving: (1/6 of recipe)

Calories: 240, Fat: 4.2 g, Cholesterol: 60.1 g, Sodium: 227 mg,

Protein: 28.5 g, Carbohydrate: 21.4 g

Diabetic Exchanges: 1 Bread/Starch, 3 Meat

Also Try: "Chicken Stew with Red Wine"

http://diabeticgourmet.com/recipes/html/296.shtml

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DIABETES 101:

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TIPS ON MOVING MORE

Physical activity doesn't have to be a chore. You can "sneak"

it into your day, a few minutes at a time. To get a total of

at least 30 minutes of activity most days, try making these

small changes in your daily routine:

- Get off the bus or subway one stop early and

walk the rest of the way.

- Take the stairs instead of the elevator.

- Take 2 or 3 short walking breaks at work each day.

- Walk around the house while you talk on a cordless phone.

It's never too late to start moving more. Physical activity

can help you manage health problems like arthritis, osteoporosis

(bone loss), and heart disease. It can help:

- Keep your arms, legs, and body flexible

- Keep your bones and muscles strong

- Keep your heart and lungs healthy

- Control high blood sugar, especially if you lose weight

- Let you keep living in your own home without help.

There are even things you can do around the house, like

getting up to change the TV channel instead of using the remote

control, or lifting weights (you can even use two soup cans as

hand weights), or dancing to the radio. Try stretching and deep

breathing—they're relaxing and help keep you from feeling stiff.

Stretch slowly and only as far as feels comfortable. Hold each

stretch for 8 to 10 seconds without bouncing.

Physical activity can be a social occasion. If you can, be

active with a friend or a group—that way, you can cheer each

other on, have company while you exercise, and feel safer

when you're outdoors.There are lots of ways to be active

that are free or low-cost.

You can:

- Find a local school track where you can walk

- Walk around a mall before the stores open

- Go for a stroll in a local park

- Join a recreation center near your home or church

- Start a small garden in your yard, in a

community garden, or in a window box.

Please note: Check with your doctor before starting an exercise program.

YOU MAY ALSO WANT TO READ:

Exercise and Diabetes (w)

http://diabeticgourmet.com/articles/651.shtml

Exercise For Elders: It's Never Too Late (w)

http://diabeticgourmet.com/articles/336.shtml

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FOOD AND COOKING

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WINTER SQUASH:

MORE THAN JUST ANOTHER PRETTY FACE

Pumpkins and gourds are not just for seasonal decoration

in the fall. They are for hearty eating in the winter.

Hard-skinned, orange-fleshed squashes were a mainstay of the

early Native American diet and remain a delicious, nutritious

part of contemporary dishes. They are low in calories, virtually

fat free, and rich in potassium, vitamin A and dietary fiber.

Butternut, acorn, Hubbard, pumpkin and turban squash are some

of the most commonly available winter squash. Whichever you

choose, look for one that is heavy for its size, with a hard,

smooth rind. Allow six to eight ounces (about half a small

squash) per serving. Winter squash can be kept in a cool,

dry place for weeks.

You can cook winter squash in either a conventional or microwave

oven. Remove the stem, cut the squash in half and remove the

seeds and strings. Place squash cut-side down in a baking dish

deep enough to hold enough water to come a third of the way up

the sides of the squash. In a standard oven at 425 degrees, bake

with the pan tightly covered with foil. If using a microwave,

cover with wax paper. At 450 degrees, the squash will become

tender after about 45 minutes. In a microwave on high, two

pounds of squash will become fork-tender in about 15 minutes.

Mashed or pureed squash can add body, texture and flavor to a

number of soups, baked goods and beverages. Acorn squash makes

a spicy, gingered bisque when mixed with chicken broth, orange

juice, chopped onion, garlic and red bell pepper, and seasoned

with grated fresh ginger, curry powder, ground cinnamon and

salt. Add mashed butternut squash to muffin, quick breads, or

pancake batters for more nutrition and fiber. Winter squash

make attractive, edible containers for rice or stuffings.

With its mild flavor and creamy texture, winter squash is the

perfect partner for many seasonable vegetables, like the

cauliflower in this hearty winter squash gratin.

WINTER SQUASH GRATIN

Makes 6 servings.

Ingredients

- 1 lb. parsnips or rutabaga, peeled and cut into 2-inch pieces

- 1 lb. cauliflower, cut in florets

- 1 Tbsp. butter

- 2 Tbsp. flour

- 2 cups warm, low-fat milk

- 1/4 cup grated Parmesan cheese

- 1/2 tsp. ground nutmeg

- Salt and freshly ground black pepper, to taste

Directions

Preheat oven to 450 degrees.

Place parsnips and cauliflower in a rimmed dish.

Add water to about 1/2 inch. Steam in a microwave until

almost tender, or stove-top, over a pot of simmering water.

Meanwhile, in a medium saucepan, melt the butter over

medium-low heat. When it starts to sizzle, stir in the

flour, and cook over low heat, whisking constantly, until

the mixture is bubbling and golden.

Stir in the milk, turn the heat up to medium and keep whisking

until the mixture is smooth and thick, about 10 minutes.

Remove the pan from the heat. Whisk in half of the cheese

and all the nutmeg, salt and pepper.

Place vegetables in an 8-inch baking pan. Pour sauce on top.

Sprinkle with the remaining cheese and bake for 15 minutes.

Serve immediately.

Nutritional Information Per serving:

131 calories, 4 g. total fat, 2 g. saturated fat, 119 mg. sodium,

19 g. carbohydrate, 6 g. protein, 4 g. dietary fiber

Diabetic Exchanges: 2 Vegetable, 1/2 Milk