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Diabetes: Avoiding diets high in sugar and carbohydrates is important, but is that all? The answer… 

by Linda Gassenheimer

My friend called to say that she thought she had the flu, but her husband became sick an hour after she felt her symptoms. What was it – a food borne illness. Seventy-six million people become sick each year according to the CDC from unsafe food.

What people with diabetes don’t realize is that food safety is also a critical issue. Diabetics are three times more likely to contract Salmonella and 25 times more likely to pick up Listeria. Careful handling, preparing and eating foods is the key to avoiding these types of illness.

Foods to watch:
Unpasteurized milk,
Soft cheese
Raw eggs
Raw meat, poultry, fish and shellfish
Uncooked vegetables and fruit

Read labels to make sure food isn’t past its sell by date.
Place raw packaged meat or poultry products in plastic bags to keep their juices from contaminating other foods.
Canned foods should not have dents, cracks or bulging lids.
Look for pasteurized eggs.

Here’s a quick dinner from my book, Mix ‘n’ Match Meals in Minutes for People with Diabetes (published by the American Diabetes Association, 2008)


Steamed broccoli and potatoes take on new flavors with the addition of saffron. This side dish is the perfect accompaniment to a sauteed fish fillet with scallion topping.

Helpful Hints:
Bijol or turmeric can be substituted for saffron. Although the flavor will be altered, the dish is still very good.
Tilapia, also known as St. Peter’s fish, is now being farm raised and is available in many supermarkets. It is a flaky-white fish. Any type of non-oily fish fillet can be substituted in this recipe.
Frozen raspberries can be used for the dessert. Make sure they are frozen without sugar syrup.
If you don’t have a steamer, use a large sauce pan and place the potatoes and broccoli in a metal strainer or colander just large enough to sit on the top of the pan with the bottom above the water level.

Start broccoli and potatoes.
Make dessert.
Saute fish.
Finish broccoli and potatoes.

3/4 lb yellow potatoes
3/4 lb broccoli florets
1 Tbs olive oil
1/8 tsp saffron threads (8 to 10 threads)
Salt and fresh ground black pepper
1/2 cup water used for steaming

Wash potatoes, do not peel, cut into 1-inch pieces. Place in steaming basket with broccoli. Add 2 inches of water to the base of the steamer or saucepan and add the steaming basket. Cover the pot and bring water to a boil. Steam 10 minutes.
Heat the olive oil and saffron in a mixing bowl for 15 seconds in a microwave oven, or place bowl over steamer to warm oil and saffron. Add salt and pepper to taste.
When potatoes and broccoli are ready, add 1/2 cup steaming water to the oil in the bowl. Add the potatoes and broccoli and toss well.

Preparation time: 15 minutes
Servings: 2

Calories 225
Calories from Fat 66.9
Total Fat g 7.4
Saturated Fat g 0.9
Cholesterol mg 0
Sodium mg 31
Carbohydrate g 35.2
Dietary Fiber g 3.9
Protein g 6.1

3/4 lb tilapia or other white fish fillet
2 tsp olive oil
Salt and fresh ground black pepper
2 scallions, sliced
1 lemon cut into 4 wedges

Rinse fish and pat dry with a paper towel.
Heat olive oil in a nonstick skillet over medium-high heat. Add tilapia and saute 3 minutes. Turn and saute 3 minutes. Salt and pepper the cooked side.
Sprinkle with scallions, cover with a lid and cook 1 minute.
Remove tilapia to two dinner plates and squeeze lemon juice from 2 lemon wedges on top. Serve remaining 2 wedges on plate with fish.

Preparation time: 10 minutes
Servings: 2

Calories 184
Calories from Fat 51
Total Fat g 5.7
Saturated Fat g 1.0
Cholesterol mg 116
Sodium mg 36
Carbohydrate g 2.2
Dietary Fiber g 0
Protein g 28.8

2 kiwi fruit
1 cup fresh raspberries
Sugar substitute equivalent to 1 tsp sugar

Puree the raspberries in a food processor, food mill or through a sieve.
Add sugar substitute to the puree and spoon onto 2 dessert plates.
Peel and slice kiwis and arrange slices on top of puree.

Preparation time: 5 minutes
Servings: 2

Calories 77
Calories from Fat 6
Total Fat g 0.7
Saturated Fat g 0
Cholesterol mg 0
Sodium mg 4
Carbohydrate g 19.4
Dietary Fiber g 2.9
Protein g 1.4

Shopping List
1/2 lb yellow potatoes
3/4 lb broccoli florets
1 lemon
1 small bunch scallions
2 kiwi fruits
1 small container raspberries

3/4 lb Tilapia fillets (or other white fish fillet)

1 small package saffron threads

Olive oil
Black peppercorns


© The Portion Plan, How to Eat the Foods You Love and Still Lose Weight by Linda Gassenheimer, DK publisher. All Rights Reserved.



Linda's website is www.DinnerInMinutes.com.

For questions contact Linda@DinnerInMinutes.com

Note: This information was accurate when it was published. Please be sure to confirm all rates and details directly with the businesses in question before making your plans.

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