The skinny: Medearis is the executive producer of "The Kitchen Diva!" cooking show for PBS/Hulu.com and appears regularly on The Dr. Oz Show.
In their own words: "These recipes are a modern twist on comfort food and incorporate healthy ingredients and spices designed to help keep diabetics' insulin levels in balance."
What you get: The book's aim is to help control blood glucose levels, moderate portion size, encourage weight loss and weight-loss maintenance and provide kid-friendly meals for diabetic children. Chapters focus on flavors, breakfast, mid-morning snacks and afternoon energizers, lunch, dinner, side dishes and "sweet finishes" (many use Splenda or stevia) and "nighttime nibbles." Each recipe includes a detailed nutritional and caloric analysis. After having success with the first recipe we prepared, we're eager to try Spinach and Tomato Crustless Quiche (p. 41), Cajun Popcorn (p. 67), Seafood Burgers (p. 95), Sunflower Green Beans (p. 215) and Flourless Almond Mini Cakes with Mixed-Berry Topping (p. 237).
What we made:
Southern Salad (p. 75)
1 tablespoon olive oil
2 tablespoons fresh lemon juice
2 teaspoons poultry seasoning
1/8 teaspoon salt
1 teaspoon freshly ground black pepper
1 clove garlic, minced
1½ cups diced cooked chicken breast
1 cup peeled and diced cucumber
1 (15-ounce) can no-salt-added or low-sodium black-eyed peas, rinsed and drained
1 (16-ounce) package prewashed baby spinach
1 stalk celery, diced
2/3 cup diced red bell pepper
¼ cup slivered red onion
1 (3-ounce) bag romaine lettuce hearts
Directions: Mix the oil, lemon juice, poultry seasoning, salt, pepper and garlic in a large bowl until combined. Add the chicken, cucumber, black-eyed peas, spinach, celery, bell pepper and onion. Toss to coat. Serve over the lettuce at room temperature or chilled. Calories: 287; total fat: 7 g; sodium: 334 mg; total carbohydrate: 31 g; fiber: 10 g; total sugars: 3 g; protein: 29 g.
Alternatives: Black-eyed peas, a staple in the South, are chock-full of calcium, potassium, iron and fiber; are low in fat and sodium and contain no cholesterol. But other sugar-balancing legumes can be easily substituted. Ideas: chickpeas, kidney beans, black beans.
Our assessment: The salad is colorful, flavorful and filling. It can be a meal on its own. It's also a good choice for taking to a gathering since traditional potluck fare may contain more calories, cholesterol and sugars than diabetics can tolerate.
More information: andrewmcmeel.com
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