New cookbook offers diabetics a full, flavorful life
El Paso is not the fattest city in America, but we are number one when it comes to adults diagnosed with diabetes.
One of the hardest things for diabetics to do is give up the foods they love. That is why Kelly Cleary Coffeen authored her seventh cookbook “Tex Mex Diabetes Cooking.” It is chock-full of recipes bursting with Tex-Mex flavor and salsas made with an abundance of fresh ingredients. It’s also a labor of love.
“My mom had diabetes and loved Mexican food and when she was diagnosed as an adult it became very difficult to eat the right food and socialize,” Coffeen says. With her mom as inspiration, she got right to work, trying to lighten family favorite recipes. The end result was more than 1,000 recipes. Only the best appetizers, main dishes, salsas, desserts and cocktails made the final cut.
LINK: The Ultimate Diabetes Quiz
“A lot of authentic flavor doesn’t come from high calorie and fat, but the cooking techniques,” Coffeen says. “There are a lot of ways you can change it but still keep that flavor.”
Some of those changes include using low-fat cheese, charring certain ingredients to introduce different textures and flavors, and using lots of produce. Layering onions, herbs, and produce keeps things packed with flavor and better for you. Fresh ingredients mean one thing: it helps to plan ahead.
When you’re shopping:
– Choose leaner cuts of meats. Buy select cuts.
– Limit red meat. Have no more than 4 ounces, three times a week.
– Eat seafood twice a week.
– Limit processed food like deli meat.
– Limit red meat.
– Buy extra lean ground beef or use ground turkey or chicken.
– Eat a large amount of vegetables. Half your plate should be veggies at every meal.
“A lot of times we hit the road without taking time for ourselves and if you or a loved one are struggling with diabetes, you just have to take the time to take care of yourself, and protein helps you serve the day out in a balanced way.”
All of the recipes are written through the American Diabetes Association guidelines. Every recipe has a column with ingredients, exchanges and how that can work in your diet. One thing so refreshing is the focus on what you can have, not what you can’t have. Some people are surprised they can incorporate things like corn tortillas, etc. into their diets. It’s all about portion control.
When you cook:
– Grill, broil, bake, and stir fry instead of frying.
– Use cooking spray or small amounts of olive or canola oil instead of butter.
– Steam vegetables in water or broth.
– Remove skin before cooking chicken and turkey.
– Trim any visible fat off of meat before cooking.
– Use herbs and spices to season rather than salt.
– Refrigerate soups, stews and gravy, then skim the fat off the surface before serving.
– Rinse canned vegetables before cooking.
Eddie Binder has lived with diabetes for six years. He says he realizes people die from the disease, and takes it seriously. Holidays are the hardest for him, thanks to all the sugar and fat-laden fare, but he says he tries to be strong and modify things so he can partake.
“I’ve never met an enchilada I didn’t like! This book is great. And this is something we’re continuing with our family. I can have things I like in a healthy way. I eat more produce, and less fat. I also focus on portion control,” says Binder.
Lourdes Olivas is a diabetes educator, and teaches people throughout Dona Ana County how to deal with their diagnosis, which can be an emotional experience.
Dairy:
– Try fat-free half and half in coffee.
– Try low fat cheeses, skim or low-fat milk, and low-fat and non-fat yogurt.
– Use evaporated skim milk when making cream sauces.
– Cook with an egg substitute.
– Use small amounts of trans fat-free margarine.
“When people get diagnosed they can’t have the foods they used to, especially here where we eat tortillas, cheese, and sweets, desserts,… tamales.. so people think they can’t have it any more but it’s not true.”
The best part? Coffeen insists that’s salsa, which is considered a “free food” among diabetics. It’s versatile, and can be used as an appetizer, on top of steak or chicken, or mixed into a salad.
As Coffeen says, “Turn any meal into a fiesta!”
To purchase a Tex Mex Diabetic Cooking cookbook, click here.
