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    Cooking Healthy: Grain Free for Diabetics, Gluten Intolerance and Paleo Diet
    Cooking Healthy: Grain Free for Diabetics, Gluten Intolerance and Paleo Diet
    Cooking Healthy: Grain Free for Diabetics, Gluten Intolerance and Paleo Diet
    Ebook216 pages5 hours

    Cooking Healthy: Grain Free for Diabetics, Gluten Intolerance and Paleo Diet

    By Catherine Shaffer

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    About this ebook

    Cooking Healthy Grain Free for Diabetics, Gluten Intolerance and Paleo Diet The Cooking Healthy book details three diet plans, the Paleo Diet, Diabetic Recipes, and the Gluten Free diet. These two diets are a great means to help lose weight and become healthier while dealing with certain health conditions. They also help people with detrimental health conditions like diabetes, gluten intolerance, and gluten allergies. Diet and nutrition are excellent means of treating these conditions and often help to alleviate the ill symptoms completely caused by these health concerns. The Paleo Diet section covers recipes just for the Paleo Diet. The Paleo Diet is the diet our ancestors ate back during the Stone Age. Historical research shows these people were healthy and lived long lives. They did not suffer from the same ailments we do today, in particular, they had healthy hearts, healthy blood sugar, and good weight levels. Paleo Diet is the absence of grains and legumes.
    LanguageEnglish
    PublisherHealthy Lifestyles
    Release dateMay 15, 2017
    ISBN9781631878206
    Cooking Healthy: Grain Free for Diabetics, Gluten Intolerance and Paleo Diet
    Author

    Catherine Shaffer

    Catherine Shaffer is journalist who reports the latest news in the biotech industry by day, and writes for fun by night. Her other interests include failing at keeping up with the laundry, wrestling dead animals from her pets' mouths, being disrespected by her adolescent, and passing out in hot yoga classes. Her fiction has been published in a number of magazines and anthologies, including Analog Science Fiction and Fact, Nature Futures, Turn the Other Chick, Heroes in Training, and more. She is a frequent contributor to a number of leading biotech industry magazines including BioWorld Today, Genetic Engineering and Biotechnology News, and Nature Biotechnology.

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      Book preview

      Cooking Healthy - Catherine Shaffer

      Cooking Healthy

      Grain Free for Diabetics, Gluten Intolerance and Paleo Diet

      Catherine Shaffer

      Copyright © 2013 Catherine Shaffer

      All rights reserved.

      Introduction

      This Cooking Healthy book covers three highly beneficial diet plans, the Paleo Diet, the Gluten Free Diet and the Diabetic Diet. Each section outlines the benefits of each diet plan plus offers recipes for all the meals including desserts for the day. There are enough recipes to create a good meal plan for more than a week or longer, especially if you interchange the entrees with the side dishes.

      The Paleo Cookbook is the first diet covered. Many people are turning to the Paleo diet to help shed unwanted fat and pounds and to become healthier. The Paleo diet looks at the diet ate by the people from the Stone Age and taking into account how healthy and long-lived these people were.

      The section on Paleo diet entrees is quite extensive. There are almost enough entrees to last a solid month when menu planning. These also make for excellent lunches. These recipes will not leave you wanting for flavor. Try the Cabbage and Ham Stew, the Stuffed Pork Tenderloin and the Paleo Meatloaf.

      The next section covers side dishes, soups, and snacks. These are the recipes for foods to add with the entrees. Many make for great light lunches and of course the in-between snacks. Try the Red Pepper Dip, the Asparagus Salad, Steamed Baby Carrots with Dill and Honey, and the Fennel and Carrots.

      The most important meal of the day is covered with seven breakfast recipes. The Paleo diet does not skimp on the meals and you will be satisfied with the delicious Almond Pancakes, Cranberry - Almond Bread, Banana - Walnut Muffins and the very savory Eggs with Kale and the Spinach Quiche.

      The Paleo diet is not short on desserts. Just check out the Desserts section to find five desserts that will have people begging for seconds. Check out the Chocolate - Avocado Mousse, Chocolate - Cranberry Pie, Paleo Style Coconut Cream Pie, and the Pineapple - Coconut Frozen Custard.

      The main tip on the Paleo diet is that is it not a fad diet. This is a lifestyle change for the better. People in the Stone Age did not know about trend diets, or crash diets. They simply ate from the goodness of the land and this is what the diet mimics, to eat whole fruits and vegetables and good cuts of meat.

      The Gluten Free Cookbook are for people who have gluten intolerances and allergies. It is also a beneficial diet for those who wish to switch to a healthy diet and lifestyle change. Wheat gluten is not included in the recipes and this absence helps the body to lose weight and to overcome the wheat allergies.

      People choose the Gluten Free diet because they find they feel better, lose weight, maintain weight loss and actually enjoy the food. Staying on this diet may take some work in the beginning but once you start it you will find it gets easier. You will learn how to identify gluten in foods and in how to maintain the diet long term.

      Gluten free recipes cover a wide choice of foods including fruits and vegetables. There are main dishes, side dishes, appetizers, snacks and breakfast foods. Try the Hearty Summer Salad, Hot and Spicy Chicken Wings, Chinese Green Beans, and the High Energy Breakfast Smoothie.

      A large section is dedicated to gluten free desserts, proving the diet is delicious and satisfying even the most sweet of sweet tooths. Check out the Dark Chocolate Fondue, Coffee Chocolate Mousse, and the Fast and Easy Gluten Free Rice Pudding. Also, discover how to eat out and enjoy gluten free foods away from home.

      The final section covers Diabetic Recipes. Diabetics have to be on a strict diet to help treat their blood sugar issues. The recipes in this book promote healthy blood sugar levels and avoid foods that are known for raising blood sugars too high.

      The diabetic entrees section gives enough recipes for meals for almost 2 weeks. Enjoy cooking different flavors and foods while maintaining proper insulin levels. Try the Roasted Turkey with Herbes de Provence, Vegetable Pie, Roman-Style Cod with Vegetables and Olives, Mushroom Risotto and the Steak Fajitas.

      Soups are always a good lunch or as a great side dish with the main entrees. There are Tomato Soup with Chicken Breast, White Beans and Spinach, Mushroom and Barley Soup and a tasty Black Bean Soup to enjoy.

      The side dishes go well with the soups and main entrees. There are enough side dishes to plan several days worth of meals. Try the Thai Chicken Salad, Oven-Roasted Vegetables, Baked Winter Squash, New Orleans Style Eggplant, Wilted Greens Salad and the Sesame Kale.

      Breakfasts for diabetics include Cheese Blintzers, Sweet Potato Hash Browns, Carrot - Zucchini Muffins, Quick and Easy Cheesy Tomato Quiche, Baked Apple Pancakes and the Spinach and Feta Omelet. Being diabetic means all meals must be eaten, including breakfast. The recipes here make it easy to enjoy a variety.

      Diabetics can enjoy almost a week's worth of dessert recipes within this cookbook. Each are created with the diabetic in mind and are perfectly safe to eat. Try the Banana- Rum Cake, the Carrot Cake, Brownies with Berries and Cream and the Apple Crisp.

      There is a sample five-day menu plan for diabetics. This offers a great example of how to use the recipes within the diabetic section to plan meals for almost a week. Follow the example for more days and enjoy a variety of meals for weeks.

      In conclusion, to the diabetic section, you should clear the recipes and foods with your healthcare provider just to make sure you are following the right plan for your condition. Nutrition is a huge part of treating diabetes and in keeping it from being out of control.

      The final section is an appendix of nutrition information. This is especially helpful when counting carbs, fats, and in keeping within a certain calorie diet. Use the information in conjunction with the meal planning to help keep control of the diabetes and keep the insulin levels normal.

      Section 1: Paleo Cookbook

      Paleo Cookbook Introduction

      What is the Paleo Diet?

      Also known as the caveman diet and the Stone Age diet, the Paleo diet is a diet which is low in sugar, low in sodium, largely dairy free and relatively high in protein. It’s a diet based on the foods which would have been available to our pre-agrarian Neolithic ancestors. The Paleo diet isn’t a carb-free or low carb diet, per se, but it is free of grains, with carbohydrates coming from fresh vegetables and fruits rather than grains.

      This is also a diet which steers clear of processed foods, at least for the most part – and any processed foods included in the diet are as minimally changed from their natural state as possible. While you obviously don’t have to hunt or gather your own ingredients (and to be honest, the diet does include many vegetables which weren’t really developed until we started to settle down in agrarian communities), the idea is to avoid the modern processed foods which can wreak havoc on your health.

      Better health is really the main goal of the diet and while it isn’t actually geared towards weight loss, many people who adopt the Paleo diet do indeed experience weight loss, especially when combined with regular exercise. It really comes down to common sense for the most part. The Paleo diet is rich in natural, fresh foods – in short, the kind of food which we know that we should be eating in the first place.

      The recipes in this book are made using these ingredients: fresh produce, meat and nuts are the major players in these Paleo diet recipes. Following this diet will require a little bit of adjustment on your part and a little more time in the kitchen, at least until you get the hang of things – but once you start enjoying the health benefits of the Paleo diet, we think you’ll agree it’s a change well worth making. From main dishes to salads, soups to desserts and breakfast and brunch, these recipes cover all of the basics – so without further ado, let’s get cooking, Paleo style!

      Entrees

      Roasted Turkey with Balsamic Glaze and Apples

      Number of servings: 8 – 10

      Ingredients:

      1 medium-sized turkey (10 – 15 lbs), thawed

      10 Granny Smith apples, cored and halved (peeling is optional)

      4 sprigs of rosemary

      4 cloves of garlic, crushed

      ½ cup balsamic vinegar

      ½ cup olive oil

      1 tbsp salt

      black pepper, to taste

      Preparation:

      Preheat your oven to 325 F. Remove the gizzards from the turkey, then rinse the turkey well and pat dry with paper towels. Truss up the legs with string. Place the rosemary sprigs and 2 apple halves inside of the bird and place the turkey, breast up, in a large roasting pan. Surround the turkey with apple halves and drizzle with the balsamic vinegar and olive oil. Sprinkle the turkey with the salt and black pepper.

      Place the roasting pan on the lowest rack in your oven and roast for 15 minutes per pound – a 15 pound turkey will take just a little under 4 hours. Check the turkey periodically after it’s been roasting for about 2 hours; if the skin starts to brown earlier than you’d like, cover the roasting pan with foil to slow down browning. Test the turkey with a meat thermometer placed deep into the flesh of the thigh. When the thermometer reads 175 F, the turkey is done and is safe to eat. Remove the roasting pan from the oven and allow the turkey to rest for at least 20 minutes. Carve and serve.

      Gluten Free Chicken Piccata

      Number of servings: 4

      Ingredients:

      4 chicken breast halves

      1 cup chicken or vegetable stock

      ½ cup of almond flour

      ½ cup of olive oil

      ¼ cup of capers

      ¼ cup of Italian parsley, chopped

      ¼ cup of lemon juice (about 2 lemons worth of juice)

      ½ tsp salt

      ½ tsp Italian seasoning

      black pepper, to taste

      Preparation:

      Butterfly the chicken breast halves; cut them into two pieces after butterflying if they’re especially large. Place the chicken between

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