Tasty Solutions for Diabetes – Dinner Menu

Tasty Solutions for Diabetes – Dinner Menu

November 1, 2019 0 By Jose Scott


– [Announcer] The
following is a production of New Mexico State University. Today, on Tasty Solutions for Diabetes. Hosts Kelley Coffeen and Lola Cunico prepare a complete dinner, including an entree, salad, and dessert. We continue our visit with Skip and Maria, two people highly determined
to manage their diabetes with the advice of experts
from Harvard Medical School. Tasty recipes, important
medical information, and more, today on Tasty Solutions for Diabetes. (light jazz) – Hi, I’m Kelley Coffeen, food consultant and home economist. – Hello, and I am Lola Cunico,
certified diabetes educator. Today, we’re gonna make a complete meal, including an entree, a
dessert, and a salad. – Yes, we’re gonna start out
with a red pepper tostada, then we’ll follow it with
a spinach and berry salad, and then a delicious cream
berry trifle for dessert. – Can’t wait. (light jazz) – [Announcer] Tasty Solutions
for Diabetes uses three main concepts for its recipes and menus. Concept number one, eat a
variety of nutritious foods. Eat foods packed with
vitamins and minerals, as opposed to foods that contain mostly fats, sugars, and starches. Foods that are nutrition
superstars include leafy green vegetables, fruits, whole
grains, beans, lean meats, nuts, and low-fat dairy products. Concept number two,
balance high carb foods with lower carb foods. Foods are made up of
three energy nutrients. Carbohydrates, or carbs for short, proteins, and fats. Each of these play an important role in maintaining a healthy body. So it’s not a good idea to cut out any of these nutrients completely. But eating carbohydrates
makes our blood sugar, or blood glucose, levels go up. A person who does not have
diabetes will release insulin to keep the blood sugar
from going too high. Unfortunately, people with diabetes have to help their bodies keep blood sugar at a healthy level. Because their bodies don’t
produce or properly use insulin. So it’s important to control
your carbohydrate intake. The key is to choose some
foods higher in carbs, and some foods lower
in carbs at each meal. Usually, about half and
half is a good balance. The third concept we need to
emphasize is portion size. In today’s supersized world, huge portion sizes have become the norm. A key to calorie and carbohydrate control, is to eat reasonable portions. For each recipe, we’ll show
what a reasonable portion size looks like for the recipe
and other items on the menu. Now, back to the kitchen. (light jazz) – Lola, this first tasty
recipe is a tostada. – [Lola] She said that right! – I know, I did, good, huh? Anyway, traditional tostadas, they take the corn
tortilla and deep fry ’em. – In lard, my mom used to fry ’em in lard. – So, usually (laughs), yeah, exactly. But to lighten it up a little bit, what we’ve done is just
bake it in the oven. Bake your corn tortillas in the oven for about eight to 10
minutes at 350 degrees ’til they’re nice and brown
and crisp, as you can see. We can do this for chips and salsa, and so it’s really a
great way to (crunch), you can do your– – Stuff your mouth while you’re talking. – And they’re always good. – Anyways, while she’s eating. (Kelley chuckles) Each tortilla, for two of them, they contain 17 grams of carbohydrates, which is not too bad. When a flour tortilla
can go from 21 to 35. – We’re gonna make a
really fun little sauce to go with this, to add even
more flavor to the tostada. And we’re gonna combine a prepared salsa from the grocery store, with a low-fat prepared salad dressing. And just create a really fun sauce to add more flavor to the tostada itself. And then, you know, you can
add any type of vegetable you want with it. We’re gonna do this red bell
pepper that we’ve sliced, a couple of red bell peppers, and that adds a really
nice sweet flavor to it. – Great, let’s get started. – Okay, yeah, let’s go ahead
and start with the meat. – [Lola] And sirloin is
a lower fat red meat. – Right, and I like to start
with a cast iron skillet, only because it seems to cook up better. – Voila!
– And I’d like to season it, with a little olive oil
and then some garlic. So, to that we’ll add our sirloin. And this is just about 12 to
14 ounces of a thin sirloin. (sizzling) You can use a sirloin steak
that you can just find in your meat section
of your grocery store. Anyway, and what we’re gonna do, is we’re just gonna
continue to add the sirloin. And you want it on a medium high heat, because we really wanna
cook it quick and fast, and we almost wanna char
it to a certain point. And then once all the juices cook away, we’re gonna add our red bell peppers, which are beautiful. So we’ll add those as the
meat continues to cook. – [Lola] Do you want more in there? – Yeah, let’s go ahead. You can put, just put about
half of that in there. – All right, so we got
it on a medium high heat, and we’re just gonna let it cook and cook. As you can see, all the
juices are starting to form. And we’re just gonna let those cook out, and char just a tiny bit, and then we’ll add our red bell pepper. – How about a little bit of seasoning? – Yeah, you know, just
a little bit of salt and that’s obviously
a personal preference. You could use a seasoned salt,
you could use a garlic salt. – Using herbs and spices instead of salt is a very good idea. – Like what type of herbs would you use? – You can use oregano, you
can use crushed red peppers. It depends on what kind
of flavor you want. – Sure. Okay, so you can see now how all the juices have cooked away. So now we’re getting into the charring–
– Tender part. – Exactly, stage of cooking the sirloin. And we’re gonna add our
red bell pepper strips. And this is really… – [Lola] Beautiful. – And you can add as many
as you want, you know. I think that that makes
these tostadas just go that much further, so this is about two nice sized red bell peppers. Okay, so now we’re gonna
build our tostadas. And the first thing we’re gonna do, is we’re gonna make our sauce. – Okay?
– Okay. So, just a prepared salsa,
it’s about a quarter cup. – [Lola] Or if you’re like me,
you always have fresh salsa. – [Kelley] Right, and you can do it with fresh salsa as well. And then to that we’re just
gonna add a quarter cup of a low-fat salad dressing, which this one happens to be ranch. – And it’s the Done Right, light dressing. – Yeah.
– But what I do, I don’t really like the flavor. I really taste a lot of the sugar, or something that they
substituted in there. – Additives, or.
– Somethin’. And so what I do, is I
buy regular ranch dressing and I pour out, you know,
about a third of the bottle, and put water in there, mix it up. – [Kelley] Oh, oh! – [Lola] And it’s wonderful,
it’s lower in fat. – [Kelley] That’s a good idea. Well, and that’s what
makes this kind of fun. Because now we’ve added a
little bit of this ranch, and we’ve added you
know, a lot of our salsa, and it just makes a
really nice little flavor. And we’re gonna just
put that on the bottom of our baked corn tortilla that we did. – [Lola] Did you say baked? – I said baked, not fried. – She left, you left those
in there so it’d be hot. – I know, oh yeah, are
you burning your hands? – [Lola] (laughs) Yeah,
a little, can you tell? – Okay, so you can see, all we’re gonna do is
we’re going to top this. Now, I did a little combination of greens. – [Lola] I noticed the cilantro in there! – [Kelley] Yeah, we did cilantro. It’s iceberg, cilantro,
you can do a romaine. And you know, it’s just one of those where you can just keep on adding. So we’re gonna pile that
high with lots of greens. And to garnish it. Now, do we need a lot of cheese, Lola? – [Lola] Well, no. – [Kelley] Well, but just color and a little bit of flavor is great. And there you have it. That’s your wonderful
sirloin, red pepper tostada. (light jazz) – [Announcer] Today, we continue our visit with Skip Chafin, who says
that his wife has been the most supportive in helping
him manage his diabetes. Experts Dr. William Polonsky
and Dr. Richard Jackson from Harvard Medical School say that support from family
and friends is important to help manage diabetes effectively. – Skip, who in your family
has been the most supportive in helping you manage your diabetes? – That’s somethin’ that’s
very dear to my heart. It turns out to be my wife. She has given me unconditional support. I probably couldn’t have done
this without her support. You like to think that
you have the strength and the power to do this all on your own. Everybody likes to be an individual, rock-solid, but you need
a little support base. You need a large support base, actually. She was the focal point of that. She went with me to every
single meeting that I attended. She helped me decide, she
helped prepare the food. When I didn’t want to, I
learned that I had to eat three times a day. She would get up, and
I started getting up, as my energy increased,
I started getting up earlier and earlier. And she’d be up every
morning at five o’clock, to make sure I had breakfast
before I went to work. – Wow, you know what Skip
just said was so important. And it’s something that we’ve heard from so many different people. And actually we see in many
research studies, as well. The bottom line is when you’ve
got somebody in your life who’s rootin’ for you, it just
makes it a whole lot easier to make and maintain all
the many positive changes that are really necessary if you’re gonna manage
diabetes effectively. Sounds like Skip’s really done that well with he and his wife, and
I’m very happy for him. And hope other people hear that, and can take action to
think about how they can seek out the kind of support they need from their family and friends around them. – Yeah, it sounds like Skip’s wife gave him the right kind of support. Many times family members
will try to give support in ways that aren’t so helpful, though. They’ll almost be like, diabetes police. – Yeah, there’s all
sorts of different ways in which family members
can be problematic, and be trying to help,
and yet not give the kind of support that really is useful. As Rich just mentioned,
one of the most problematic types of support is when
loved ones, usually spouses or other family members,
think that God has deputized them to help the person
with diabetes manage it, whether they like it or not. And that’s what we call the
problem of the diabetes police. And diabetes policemen, when
they’re unfortunately nagging their significant other by saying, “Should you be eating that? “Maybe you should check your blood sugar. “You seem a little low.” Boy, they always mean well, and they’re always coming
from a place of love, but that just, for many
people, doesn’t help when you’re starting to feel
like you’re being nagged a lot. Which is much more useful is what we saw as Skip was talking about with his wife. Where somehow the family
works together as a team, is able to make positive
changes in how they may eat, or how active they are. How they make those changes together and give each other the kind
of tangible and emotional support that really can make all the difference in the world. – Yeah, that’s right. (light jazz) – [Announcer] Your family
and friends may feel guilty, afraid, or angry about your diabetes. Talk to them, to set
realistic expectations about your disease, to correct misconceptions, and to understand each others’ feelings. Two important guidelines
for family members. Have realistic expectations
about blood glucose levels. Avoid blame. Family members need help from
you and your healthcare team to understand that you
cannot always control blood sugar levels, even if you follow your diabetes care plan. (light jazz) – Lola, this is a great salad that has lots of fun flavors in it. – All right. And we used the bagged spinach, right? – Yes.
– Very clean? – It is, it’s clean. And they do like, this baby
spinach which just makes it so much easier. So what we’re gonna do is just
add some more greens to it. This is just a fresh
cilantro that we’ve minced. – Do you want me to add the strawberries? – Yeah, and see the strawberries,
it’s really gonna give it not only great color,
but wonderful flavor, and just sort of gives
it a unique freshness, and a little bit of sweetness. Now to that though, which
is really interesting, is we’re gonna add. The strawberries was about a
cup and a half of strawberries. And then, how ’bout some red onions? Now, it’s gonna be a sweet and a tangy and sort of a zesty flavor to the salad. – I knew she was gonna use that word. What I was gonna say
about the strawberries is, they’re pretty low in carbs. Berries, most berries are
lower in carbs than most fruit. – And then, there’s a couple
other things that you can do. Now, if you wanna add
some nuts, then you know, we recommend pecans, of course. The nutritional value, you know more about that
than I do, obviously. – Right, well, and I know they did a study here at NMSU that proved that pecans do lower your LDL, or your, what I like to call the lousy cholesterol. – So, the next step to
this great salad is, we’re gonna make a fun poppy seed dressing to go along with it. – [Lola] You wanna look
for the store-bought poppy seed dressing, it’s a little easier?
– Yeah. – And it’s low-fat, right? – This one we found was low-fat,
and it has a great flavor. You’ll find the poppy seeds
really and the whole, it’s sort of a sweet, tangy salad dressing. It works really well
with the onions and the– – And the strawberries.
– And the strawberries, exactly, so it’s really a nice,
different type of a salad. But, if you can’t find
that, then of course, we’re gonna make our own. The first thing we’re
gonna do is we’ve got. We’re gonna put in olive oil. – [Lola] And is this the
regular flavor, or light? – [Kelley] You know what, this
is a light virgin olive oil. And I think that you
wanna stick with that. You don’t want a real heavy flavor there. That’s about a quarter cup. And then to that we’re gonna add, this is just a balsamic vinegar. And we’ll just start stirring that up, and then of course–
– Put some garlic. – Yes, we’ll add a little
bit of garlic to that. Everything’s good with garlic. – [Lola] How much Splenda? – [Kelley] Well, and you
know what I’ve got here is, just took two of the packets,
so really that amounts to two teaspoons. – And she said everything’s
good with garlic, except her breath. (Kelley laughs) – Thank you, Lola. (Lola laughs) But what you can tell
here is that we’ve got, we’ve got a garlic, we’ve got the vinegar. The flavor of garlic, we’ve
got vinegar, now we’ve sweetened it a little bit. So really, it’s kind of
a dimension of flavors that we’re gonna
experience in our dressing. And this of course, is some poppy seeds. This is about two
teaspoons of poppy seeds. – [Lola] And we just found that like in the spice areas
at the grocery store? – Yeah, you’ll find it right
there in the spice section. – Is it expensive? – You know, poppy seeds are not expensive, and you know, one or two
teaspoons goes a long way. So you’ll have whatever you buy, you know, the container you’ll
have for quite a while. All right, so now what we’re gonna do is we’re going to… Just put it on our salad.
– Great. – All right, so as you can
see, this is just enough for, this would probably
serve six to eight people. – [Lola] Then, you want
me to put ’em on top? – Sure.
– Or as we’re mixing? – [Kelley] Yeah, no, that’s great. – It’s a good way to add a
little more protein and fiber. Part healthy protein. – [Kelley] Fat. And then we can just,
I love to serve salad instead of in a bowl. As you can see it looks great,
but it can look even better. Let’s put it on something that we can see everything that’s in there. – [Lola] She loves to show off her food. – [Kelley] I’m tellin’ ya. – The salad by itself, without dressing, is about 25 calories. But when you add the
dressing, it comes out, and the nuts, of course, it comes out to about 125, 130 calories. – [Kelley] Which still
is great for you know, such a beautiful and flavorful salad. – Right, what I like to
do is serve salads before. Or whenever I go to a restaurant
I really take advantage of having someone else
make my salad for me. I try to have the salad before I eat, and that way you start
curbing your appetite, drink lots of water between your bites, and that way you do some
behavior modification that’s gonna help you keep the weight off. – Every little bit helps. – Yeah. (light jazz) – [Announcer] Today, we continue our visit with Maria Martos, who tells us how she fits diabetes management
into her busy day. Experts Dr. William Polonsky
and Dr. Richard Jackson, from Harvard Medical School, say that diabetes interacts
with a person’s daily schedule, much like having a full-time job. – Senora, (speaking foreign language). – [Lola Voiceover] Tell me
what you do throughout the day, and how do you manage your
diabetes on a daily schedule? – (speaking foreign language) – [Maria Voiceover] My
daily routine starts when I wake up in the morning. I wake up at 10 minutes until six a.m., or 5:30 in the morning. And the first thing I
start to do, laundry, around seven a.m. Then I check my blood sugar
and when my mother wakes up, I measure her blood pressure. I prepare our breakfast. I have to watch my mother, because she can choke on the food. I watch her until she
takes all her medicine. Then I take my medicine. I then make sure to get her ready. I don’t like it when visitors come and she is not comb or change,
so I then get her ready. I brush her hair, then after all that, I will go and check on the store. They’re always calling
me for this or that. – [Lola Voiceover] The
store you mentioned, you are the owner, right? – [Maria Voiceover] Yes, our store. If I wake up early enough, I
will get ready and go exercise before my mother wakes up. If not, I will exercise in the afternoon. If I’m not at the store during the day, I am always working on my
paperwork and organizing. But I have to pay the bills,
I have to send our bills. Then I will get ready for lunch. I feed my mother and myself. I don’t wait for my husband because he comes at
different times of the day. Then after I eat lunch, I go
downstairs for another hour or hour and a half, then
I take a nap if I need to. I will then watch TV, I rest a while, then I go back down to the
store to check the situation, to see what have been done
or what has not been done. After that, it’s dinner time. If I have not exercised during the day, I will go and exercise. – Wow, we’ve just heard Maria
talking about her schedule and fitting diabetes into it. And it’s pretty impressive,
the number of ways it interacts with your life. It’s sort of like having another job. – Yeah, that’s for sure. – One where the pay doesn’t
really come every week. There’s maybe a payday
down at the end of it, but it’s really a lot to add in to what people are doing. How does that affect people? – Yeah, one of the things I’m
glad we could hear about that from Maria is because, I
think she represents something that is so very typical
for people with diabetes. That when you’re living with diabetes and you’re trying to take good care of it, as we see Maria doing, it is in fact, just one
more job on top of the fact that you probably already have a life, and have a lot of other things to do. Which, exactly what we’ve
just seen with Maria. The good news is, is that
we know lots of people, like Maria, can be successful. They can find some way to
take the task of diabetes, which is really all that extra work, and fit it into their very busy lives in a way that works for them. But that does take time, does take effort, can seem overwhelming sometimes. Until you’ve figured out how to do it. What I like about what
Maria has told us though, is that it’s so realistic. It’s exactly how, the kind
of situation so many people face when they first develop diabetes. Having to figure out
some way to fit this in, into what is already, for most people, an already busy life. (light jazz) – [Announcer] According to the American Diabetes Association, it takes about six months after
starting a new health plan for it to become a habit. Change is hard, but you can
learn a step-by-step approach to help reach your goals
by calling 1-800-DIABETES, or going online at www.diabetes.org. Ask for a free copy of ADA’s Choose to Live: Your
Diabetes Survival Guide. (light jazz) – One of the biggest challenges
I hear from my patients is, “What desserts can I eat?” So, tell us what you’re makin’ here. – Well, you know we’ve
created a berry trifle… – A very or a berry? (Kelley laughs) – [Kelley] A creamy berry trifle. – [Lola] Berry. – [Kelley] And it is,
it’s a wonderful dessert that you can fix throughout the year. It’s wonderful in spring, cool
and refreshing in the summer. (Lola sighs) It’s got lots of flavor, it’s creamy, and it really is satisfying. – You said creamy already. – Creamy! (laughs) Creamy again! – So let’s get started. ♪ Let’s get it started ♪
– Okay. Well, first of all, we’re gonna start, the base of the recipe is angel food cake. So it’s quick and easy, just buy one that’s prepared at the store. – [Lola] It’s lower carb and
has a little more protein, it’s in the egg whites. – Then we also are gonna use, team that with the non-dairy topping? – Go, team! (Kelley laughs) And the non-dairy topping,
two tablespoons a day, is considered a free food by the American Diabetes Association. – Along with that we add
strawberries, fresh strawberries. There’s about two cups, and
then some fresh blueberries and boysenberries. – [Lola] And those are the
cheerleaders for the team. – [Kelley] (laughs) There you go. The filling for this trifle
is sugar free pudding. – [Lola] Instant pudding, right? – [Kelley] Yeah, it’s an
instant, sugar free pudding, and today we’re gonna use
vanilla, the flavor vanilla. And we’re gonna add a
little bit more flavor to it with an almond extract. All right, so first thing we’re gonna do, is we’re gonna do two cups of skim milk. And we’ll go ahead and
get the mixer started, because we wanna make sure
that it’s moving as we add (mechanical humming) our sugar free pudding. So you can probably turn
it up just a little bit. There we go. And you can put it on high, probably for at least a minute or two. Maybe not that high. (both laugh) Okay. So now we’re just gonna
add a teaspoon of extract. And I’ve picked today almond,
which is gonna give your vanilla pudding a different
type of a cream flavor. So, now we’re gonna build it, you ready? – Okay, yeah.
– Okay. I’ve selected a, this is just
a small holiday punch bowl that I use as a trifle dish. So there’s a lot of different
types of bowls you can use. You can just use a regular bowl
that you can’t see through, but if you have a glass bowl,
this is a beautiful dessert. – [Lola] It probably makes it look like you spent a lot of time. – [Kelley] Yes, absolutely! We’re gonna start with angel food cake. We’ve cubed it so we’re gonna put that all across the bottom. Just probably about a third of it. – [Lola] And now? – We’ll do a little cream. – And you just sprinkle it on there. – Yeah, sure. – Probably on the edges so you can see it. – Yeah, a little bit around the edges. – Oop, sorry, I didn’t make it right. – That’s fine, that’s fine. You cannot mess up this dessert. And then of course
we’ll use our Cool Whip. And we can put a layer of that, and then we’re gonna put fruit. We’ll start with the,
yeah that looks great. – [Lola] I love Cool Whip. – Well, you know it’s nice
because you don’t have to worry about the amounts that you use. So this is a good one for this recipe. – What I usually tell patients
too, is when you’re having pancakes instead of syrup,
use some Cool Whip on top. – Oh, there you go! – Maybe a little bit of strawberries. – Sure, okay, so let’s go
ahead and we’ll put some fruit. And I like to put it
around the edges first, only because that’s
really what you’ll see. – [Lola] How come you
get to do the fun stuff? – Well, here, you can do that. All right. Okay, now. All right, we’ve got a
good little layer there. Let’s put some more of
our angel food cake. And as you can see, you
know, it really is light. But that creamy center… Just makes you feel like you’re havin’ somethin’ extra special. Well, there you have it! The cream berry trifle,
isn’t that beautiful? – [Lola] It is! And it contains for about 3/4 cup, it contains about 140 calories
with about 22 grams of carbs. – [Kelley] The perfect dessert
for family and friends. (light jazz) – [Announcer] For more fun recipes, expert advice on diabetes, or to order a copy of this program, visit our website at
www.tastysolutions.com. – Well today we prepared some
really great dinner recipes. Starting with our red pepper tostada. – [Lola] Right, and it
has about 300 calories, with about 15 grams of carbohydrates. – And then we paired that
with an unusual salad of interesting flavors,
our berry spinach salad that has some red onions and some strawberries.
– Purple onions! – [Lola] I still think they
look like purple onions. – [Kelley] And then of course
we finished up with our luscious berry trifle. – Right, and this is
a little over 3/4 cup, because Kelley would not stop. – This is a Kelley serving,
that’s what this is. – Not a Lola serving. The overall calories
is about 600 calories, with about 50 grams of carbohydrates. – So we invite everyone
to just take your time, and enjoy and prepare
wonderful dinner recipes that are healthy and work for you. – Right, and Kelley, don’t forget. Stay active, to help manage your diabetes. – That’s right. (light jazz) – [Announcer] The
preceding was a production of New Mexico State University. The views and opinions in this program are those of the author, and do not necessarily
represent the views and opinions of the NMSU Board of Regents.