Eat and Beat Diabetes Book Review and Brownies

Ever craved for a brownie that's healthy? well,this is it.

The Eat and Beat Diabetes with Picture Perfect Weight Loss by Dr.Howard M.Shapiro and Chef Franklin Becker is complete with such healthy transformations of foods otherwise considered taboo for diabetics.But wait,you don't have to be diabetic to try these wholesome ,low calorie,low fat and low sugar recipes.Those over weight ,diabetic,pre-diabetic or at risk for diabetes and also those worried about heart disease or looking for options to lower weight, blood pressure or cholesterol or simply a health nut determined to find alternatives to unhealthy eating,would cherish this book.The book is an eye opener of healthy yet most delicious foods imaginable.

The Beat Diabetes Team
In Eat & Beat Diabetes with picture perfect Weight Loss,Dr.Howard Shapiro uses the same visual method of food comparisons that made his best selling weigh loss books so popular and easy to use.Now he has teamed with executive chef,Franklin Becker,a diabetic himself,and together they reveal the secrets to a diet that can actually help you prevent and beat diabetes - without depriving yourself of delicious foods.
Besides Chef Franklin Becker,other premier chefs from major restaurants around the country have contributed their shared of healthfully transformed tasty recipes.Also includes a 7 day sample meal plan.

Beat Diabetes Pyramid
Dr.Shapiro's Beat Diabetes Pyramid depicts a simple understanding of food groups that fight diabetes and lose weight.It not about depriving food but about making the right choices from the bounty of foods that can provide good defense to stay healthy.The pyramid reveals the secret weapons,the specific nutrients that actually targets diabetes,beating back its potential side effects and maintaining the healthy weight that is key to controlling the disease.

A Call to Action for Parents of Kids at risk
Children pay the terrible price of being overweight ,by being at risk for type 2 diabetes ,heart disease ,asthma,digestive disorders,joint problems,vision problems,liver disease besides the psychologically painful toll.
The books offers the solution of changing the unhappy unhealthy state of kids,by asking parents to take the responsibility,teaching them to make the right choices through the beat diabetes pyramid,while keeping in mind the dos and don'ts for building a strong foundation of healthy eating for children.

The Food comparisons
A picture is worth thousand words,that so true with this book.Includes more than 100 capturing photos of picture-perfect food comparisons(calories,fiber,fat and sugar) that help you make the right choices.
Visually compare your favorite foods loaded with calories and fat to much healthier and equally tempting choices.Like the kiddie treat even a mother can love ,a scoop of frozen yogurt with cone 140 calories instead of 4 ounce chocolate chip cookie with 640 calories and 40 grams of fat!.
You actually get a more satisfying healthy food portion if including more fruits and vegetables than the unhealthy meal concentrated with fats or sugar.For example ,the small breakfast of a muffin and chai latte with as high as 840 calories can be substituted with 2 whole grain low sugar waffles,generous serving of berries and coffee with low cal sweetener totaling just 205 calories.
A glimpse of the picture perfect food comparisions :

Did You Know That You Can Eat and Beat Diabetes?

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Sweeteners
Contrary to the assumption of abandoning the sweet foods for diabetics,Dr.Shapiro's beat diabetes pyramid allows indulgence in right kind of sweets- that includes fruits,no sugar added frozen treats and no added sugar candies.The lo-cal sweeteners(including the artificial) pose no fear as long as the sweetener is approved by the U.S. Food and Drug Administration(FDA)

Soy Power
The book highlights the Soy protein and its good role in beating or preventing the disease.The phytonutrients in soy protein are power houses of blood vessel protection,preventing weight gain and regulating insulin levels,hence said to be heart's best friend and a key diabetic fighter.

The Diabetic recipes
The recipes have been prepared keeping in mind the guidelines of the beat diabetes pyramid,by including whole some grains,soy products,good fats, low calorie or sugar free sweeteners and lots of fruits or vegetables.While I cannot reveal all of them but to get the picture here is one of my personal best recipes in the book.

The Beat Diabetes Brownies

I never doubted Heart Healthy dark chocolate's good benefits,Dr.Shapiro resonates the same love for pure dark chocolate and cocoa.My first recipe to test was obvious,the richly chocolate beat diabetes brownies.
I follow the original recipe in most parts except for the sweetener.I don't use any artificial sweetener(Splenda as in this recipe) in my cooking,with liberty to choose a low calorie sweetener,I chose the agave nectar,that has low glycemic Index,and is 25% sweeter than sugar,so you use less,in fact for a cup of sugar you will need only about half cup of agave nectar.Rest of the ingredients remain as in the original recipe.

Be sure to use 100% cocoa powder to get the most of the benefits,Pure canola oil and the soy protein powder used in the recipe is available in health food stores and many super markets in the health foods aisle.


Recipe : Beat Diabetes Brownies
Yields 12 brownies
Ingredients
1/2 cup fine ground whole-wheat flour
1/2 cup unsweetened soy protein powder
5 tablespoon unsweetened 100% cocoa powder
1 cup granulated Splenda(or 1/2 cup agave nectar)
1 1/4 teaspoon baking powder
1/4 teaspoon salt
2/3 cup brewed coffee regular or decaffeinated
1/2 cup sugar-free syrup(preferably chocolate,but any flavor is fine)
1/3 canola oil
1 tablespoon pure vanilla extract
1 cup roasted nuts and seeds of choice(Almonds,walnuts,peacans,sunflower seeds,pumpkin seeds etc)
1 tablespoon raisins(optional)

Method
Preheat oven to 350F.
Oil an 8 or 9 inch square or round baking pan,coat with non stick spray and line the bottom with parchment paper.
In a large bowl combine flour,soy powder,baking powder and salt.Add the sweetener(splenda or agave nectar),coffee,syrup,oil and vanilla,stir until well blended.
Pour mixture in to the prepared pan.Sprinkle the nuts,seeds and raisins evenly over top and press gently in to batter.
Bake 20-25 minutes or until a toothpick inserted near center comes out clean.Cool for 15-10 minutes on a rack.Flip on a cutting board,flip again with nuts side up,peel the parchment and cut in squares.Can be refrigerated for 2 weeks in air tight container.



The ingredients sure speak out loud about health.When it comes to taste and texture, moist with crunchy topping and intensely chocolate and coffee flavor,I could skip my morning coffee for these.Diabetic or not,enjoy them with a glass of light in calories soy milk for a completely healthy snack.

Order your copy of this phenomenal book at Amazon,Barnes & noble,Borders,Books-a-million,Walmart and Target.

Shahi Paneer(Indian Cottage cheese). Announcing Weekend Wokking :Cheese

Shahi Paneer resonates the richness and royalty of the Mughalai Cuisine.Paneer is crowd pleasing delicacy of Indian Cuisine,especially for the lacto-vegetarians.It resembles Extra firm tofu in texture and can certainly be substituted with it for an healthier alternative.Store bought kind are almost always full-fat but Paneer can also be home made with reduced fat milk.

Roasted paneer

Recipe Shahi Paneer
Ingredients
2 cups Paneer (Indian cottage cheese) or Extra Firm Tofu,cut in cubes
1/2 cup tomato puree
1/2 a medium onion Onion,finely chopped
1/2 cup roasted cashews,finely ground
1 teaspoon ginger and garlic paste
1 teaspoon fresh garam masala(mix of ground cinnamon,cumin,cloves and cardamom) 1 teaspoon red chilli powder
1/2 teaspoon turmeric
1/2 teaspoon cumin seeds(zeera)
2-3 small green chillies,chopped
3/4 teaspoon salt
1 tablespoon Olive oil or vegetable oil

Method
Roasting the paneer in about tablespoon of oil is optional,just gives a nice firmer texture but could add to the fat calories.so skip it if desired.

In a saucepan saute onions with oil and cumin seeds over medium-high heat ,when lightly brown add the ginger and garlic paste,saute until nicely brown and aromatic about 2-3 minutes.Add the chillies and rest of the spices and the cashew powder.Keep stirring after a minute add the tomato puree with 1/2 cup of water.Bring to a slow boil,add the paneer cubes;simmer 8-10 minutes until the cheese soaks in the flavors.Serve warm with Flavorful rice or parathas.

This is my contribution to Weekend Wokking ,with ME as this month's happy host :D

Announcing Weekend Wokking :Cheese

I'm delighted to host Weekend Wokking for July.Weekend Wokking is a world-wide food blogging event created by Wandering Chopsticks to celebrate the multiple ways we can cook one ingredient.Check out Previous month's Cilantro round up.
The Secret Ingredient of July is CHEESE!.Its rich in calcium and protein,every cuisine has it own varieties.Show your passion for cheese,pick your favorite variety,chose the low-fat or vegan kind if on diet, whip cook bake or grill and share with Weekend wokking.

Here are the rules:


1. Entries for Weekend Wokking must be written specifically for the event, and the posts cannot be submitted to other food blog events. Exceptions include entries that are also submitted in photo contests.

2. Entries are encouraged to be original recipes created by the submitter, but if you made someone else's recipe, please include a link to that person's recipe. You are allowed to revisit your recipes, provided that the photos and post are new and created specifically for the event.

3. Submissions must include the words Weekend Wokking and a link back to this post. If the round-up is hosted by someone else, submissions must include a link to this post and a link to that round-up's host.Use of the logo is encouraged but not required.

4. Send me your entries by August 2 to my email YasmeenHealthnut(at)gmail(dot)com

Please put Weekend Wokking in the subject line of the email .Include the following details in the mail:

Your name or what name you would prefer to be called:
The name of your blog:
What part of the world you want identified as your residence:
The title of the recipe:
A permalink URL to the recipe:

Go Cheese!

Fruity Nutty Mix(Panjeri):Completely Nourishing Nursing Moms

This nutritious mix is considered "the most essential" food while new mom is recovering after the birth and needs to regain her strength and energy ,while keeping up her milk supply for her new born. Usually consumed as long as mom is feeding her baby ,very popular grandma recommended recipe among Indian and Pakistani families for a new mom.
This can be a very unique gift for new moms.I made this mix for my friend and packed it in a cookie tin box as a new mom's gift.
Ingredients needed
1cup Raw Almonds
1cup Raw Cashews
1/2cup Unsalted Pistachios
1/4 cup roasted grated coconut (optional)
2 table spoon roasted semolina(Sooji Rava)
1/4 cup granule sugar
1cup Raisins or dried cherries
1cup Ghee or clarified Butter

To make the Mix
Heat ghee in a frying pan on medium flame.Fry the almonds until brown and set aside. Now fry the cashews and Pistachios until light brown and set aside. Finally fry the raisins until plump and set aside
Mix all the fried nuts ,cool them and Process\blend them to a coarse powder.Mix in the raisins,roasted rava,coconut and sugar.Store in a tight container.Nursing mom should eat 1 tablespoon twice a day for enhancing the milk supply .

Storage life is about 6 months in an air tight container


This recipe is my entry for Sangeeth's Eat Healthy :Calcium Rich Event