Monday, September 26, 2011

Cooking for diabetics.

When Hubby was diagnosed with Type 2 Diabetes, I got my marching orders: Control his carbs! Yes, indeed, I took those orders seriously. Controlling carbs is what allows a person to enjoy life and most foods. Since he and I enjoy a glass of wine with our dinners, we needed strong strategies to succeed in our pursuit of happiness.

These are my strategies:

1. Provide small snacks between meals that curb the appetite and control his blood sugar.

2. Serve vegetables at every meal. Salads or vegetable soups are always served before a meal.  Dressings are homemade.

3. Meals are varied and based on seasonal vegetables. The plate:1/2 vegetables; 1/4 protein; 1/4 starchy vegetable or a grain.

So, here is yesterday's meal plan:

Breakfast:  Toasted whole wheat bread topped with sliced tomato, slice of par- broiled bacon, and 1/2  slice of cheese.

Morning snack: Yogurt and blackberries. (picked on our morning walk)

Lunch: Pot roast with cabbages, onions and carrots.

Afternoon snack: 1/4 apple, sliced and served  with peanut butter.

Dinner: Salad greens, mint, apples, pumpkin seeds, and oil and vinegar dressing, pot roast meat on the side, and 1/2 glass of cabernet.

Note: I cooked enough pot roast to serve as a main meal and a couple of small meals at another time. The rest of the pot roast will become a beef/vegetable soup for lunch today.
I make enough dressing to last me a couple of meals.

Recipes for an easy salad dressing: Double the recipe if you want enough dressing for a week.

1 teaspoon of Dijon mustard
2 Tablespoons of olive oil
1 T of vinegar ( experiment with different ones)
1 teaspoon of sugar or Splenda
1 T chopped shallot or red onion

In a jar with a screw top, pour everything in and shake. Use a Tablespoon for each serving. Refrigerate the rest. Change vinegar for a new flavor. Use citrus juices and herbs to enhance a certain taste.

We have both lost weight and feel great with this diet. The best part? We are never hungry!

What if we crave a dessert?
We substitute it for the starch in our meal. So, instead of bread, or potatoes, or pasta at any meal, we can choose to have 1/2 cup of ice cream. 

The best part for me, the cook?  I don't have to cook separate meals!


  1. We should ALL eat this way! Diabetes is a risk factor in my family, my youngest sister was diagnosed in her early 50's, my glucose reading is usually hovering close to the 'over the line' level, as is my middle sister's ... thanks for this timely reminder!

  2. I agree with Helen, we should all eat sensibly and diabetes and weight problems would go out the window. Diane

  3. Me too, me too...I agree with Helen. Sounds like a great eating plan for everyone. We also enjoy our "glass of red wine" taken only for the medicinal properties. And if you believe that I have a bridge I can sell you....

  4. Thanks, Rosaria, for a truly sensible plan and critically important post! I'm going to share this with several of my neighbors whose husbands have Type 2 diabetes and whose eating is totally out of control and the wives have no idea how to cook for them. I'm going to try it, too, as I'm working to lose weight and to avoid diabetes! Your post may actually save lives! Thank you so much!

  5. I'm going to try and make my own salad dressing. I'm learning to cook, one day at a time!