The Canadian Diabetes Association’s
Healthy Living Calendar 2015 Sponsored by
1-800-BANTING (226-8464) diabetes.ca
Diabetes: a threat to your health Most Canadians are aware of the dangers of chronic diseases, such as cancer and heart disease. But did you know that diabetes also poses a very real threat to your health? The Canadian population is aging, and obesity rates are rising. Our lifestyles are increasingly sedentary. Currently, more than nine million Canadians are living with diabetes or prediabetes. And, 20 people are diagnosed with diabetes every hour of every day.
How you can help in the fight against diabetes
The good news is that there are many steps you can take to protect yourself. Lifestyle changes can dramatically reduce your risk and keep you healthy. And for those living with diabetes, healthy behaviours can help prevent complications. So, get informed and get started!
Donate, give gently used clothing and more, fundraise, sponsor an event or a Team Diabetes Lace Up participant, or give on the job at diabetes.ca/donate.
What is diabetes?
Become a volunteer. Find a role near you at diabetes.ca/volunteer.
Diabetes is a chronic, often debilitating and sometimes fatal disease in which the body either cannot produce the hormone, insulin, or cannot properly use the insulin it produces. This leads to high levels of glucose (sugar) in the blood, which can damage organs, blood vessels and nerves. The body needs insulin to convert glucose into an energy source.
Become an advocate and help people with diabetes live to their full potential at diabetes.ca/advocacy.
Type 1 diabetes is an autoimmune disease that occurs when the pancreas no longer produces any insulin or produces very little insulin. Type 2 diabetes is a disease that occurs when the pancreas does not produce enough insulin to meet the body’s needs and/or the body is unable to respond properly to the actions of insulin which is known as insulin resistance. Gestational diabetes is first diagnosed or first develops during pregnancy. Blood glucose levels usually return to normal following delivery, but both mother and child are at higher risk of developing type 2 diabetes later in life. Prediabetes refers to a condition where a person’s blood glucose levels are higher than normal, but not yet high enough to be diagnosed as type 2 diabetes. Fifty per cent of people with prediabetes go on to develop the disease. If you think you may have diabetes, or the risk factors for diabetes, you need to take action now. First, talk to a health-care professional about your concerns, including your risk factors and symptoms. He or she can arrange for a blood test, if needed. It’s also important to educate yourself. For more information about diabetes, visit diabetes.ca.
About this calendar Along with each month’s recipe, you will also find health tips from registered dietitians (RDs) across the country who volunteer with the Canadian Diabetes Association (CDA). For carbohydrate choice information and for additional recipes, please visit diabetes.ca/recipes.
Veggie Sunrise Peppers Prepare a fun, quick and colourful breakfast any morning of the week that the whole family will love. Yield 4 servings Serving Size 1 egg and 1 slice of bread per serving Ingredients 1 large sweet pepper, red green or yellow 1 tsp (5 mL) canola oil 4 eggs ¼ tsp (1.25 mL) each salt and pepper 4 slices whole-grain bread 4 tsp (20 mL) butter, softened ¼ cup (60 mL) salsa Instructions 1. Cut top and bottom off pepper; set aside. Cut the inner tube into four ½-inch (1.25-cm) rings; reserve excess pepper for another use. Heat oil in large non-stick skillet set over medium-high heat. Add pepper rings and crack an egg in centre of each ring. Season with salt and pepper. Cook, covered, for 5 to 7 minutes or until top of yolks is set. 2. Meanwhile, toast bread until golden and spread with butter. Cut each slice into 5 fingers. Serve eggs with toast soldiers and salsa.
Health Tip Nutritional Analysis Calories 127, Fat 5g, Saturated Fat 2 g, Trans Fat 0 g, Sodium 75 mg, Sugars 1.5 g, Protein 5.5 g, Fibre 3 g, Carbohydrate 15 g
Eggs are a high-quality complete protein containing 14 key nutrients. According to Canada’s Food Guide, two eggs are equal to one serving size of meat alternatives. To reduce saturated fat and cholesterol in many recipes, you can substitute two egg whites for a whole egg. – Lisa DeWolf, registered dietitian, Isle Madame, N.S.
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National Non-Smoking Week
January The Canadian Diabetes Association’s Healthy Living Calendar 2015
BECOME A MONTHLY DONOR and join a group of our most loyal and dedicated supporters. Visit diabetes.ca/donate for more information. diabetes.ca | 1-800-BANTING (226-8464)
Red Beans and Rice Red beans and rice is a staple in many cultures. This flavourful version substitutes canned beans for dried ones and uses lean turkey sausage to keep saturated fat in check. Yield 6 servings Serving Size 2/3 cup (150 mL) bean mixture and ½ cup (125 mL) rice per serving Ingredients 2 Tbsp (30 mL) canola oil, to divide 6 oz (170 g) smoked turkey sausage, thinly sliced 1½ cups (375 mL) diced onions 4 medium garlic cloves, minced 2 cans no-salt-added red kidney (15 oz/443 mL each) beans, rinsed and drained 1 tsp (5 mL) dried thyme leaves 2 dried bay leaves 1 Tbsp (15 mL) Louisiana hot sauce ¼ tsp (1 mL) salt 3 cups (750 mL) hot cooked brown rice Instructions 1. In a large saucepan or Dutch oven, heat 1 Tbsp (15 mL) canola oil over mediumhigh heat. Sauté sausage 2-3 minutes or until richly browned on edges, stirring frequently. Set aside on separate plate. Reduce heat to medium. Add onions and cook 4 minutes or until beginning to lightly brown, stirring frequently. Stir in garlic and cook 15 seconds, stirring constantly. 2. Add beans, thyme and bay leaves. Stir in cooked sausage, hot sauce, salt and remaining 1 Tbsp (15 mL) canola oil. Heat until cooked through. Serve over rice.
Health Tip Nutritional Analysis Calories 320, Total Fat 9 g, Saturated Fat 0 g, Cholesterol 15 mg, Sodium 360 mg, Carbohydrates 45 g, Fibre 13 g, Sugars 3 g, Protein 16 g, Potassium 562 mg
Beans contain plant protein, fibre, and resistant starch (it doesn’t get digested when you eat), which help to decrease your appetite, and to control your weight, and blood sugar and cholesterol levels. Beans can also lower your risk for developing heart disease. – Shabnam Jabrani, registered dietitian, Mississauga, Ont.
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Family Day (BC)
Family Day (AB, SK, ON) Louis Riel Day (MB) Islander Day (PE)
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February The Canadian Diabetes Association’s Healthy Living Calendar 2015
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STAY INFORMED and join the fight against diabetes by subscribing to the quarterly magazine, Diabetes Dialogue, and the free monthly e-newsletter, Diabetes Current. Visit diabetes.ca/dialogue and diabetes.ca/current. diabetes.ca | 1-800-BANTING (226-8464)
Stir-fried Pork and Broccoli with Garlic-Ginger Sauce Yield 4 servings Serving size 1 cup (250 mL) Ingredients Pork ¾ lb (350 g) pork tenderloin, cut into ½-inch (1.25-cm) cubes 1 Tbsp (15 mL) sodium reduced soy sauce 1 tsp (5 mL) cornstarch 1 tsp (5 m ) dry sherry Garlic Ginger Sauce ¼ cup (60 mL) low-sodium chicken broth 1 tsp (5 mL) oyster sauce 2 tsp (10 mL) cornstarch 2 Tbsp (30 mL) canola oil, to divide 2 cloves garlic, sliced, to divide 4 slices ginger, to divide 3/4 lb (350 g) broccoli crowns, cut into ½-inch (1.25-cm) pieces 1/3 cup (75 mL) low-sodium chicken broth 2 stalks green onion, thinly sliced Instructions 1. In medium bowl, mix together pork, soy sauce, cornstarch and sherry. Marinate in refrigerator at least 30 minutes. 2. In small bowl, stir together broth, oyster sauce and cornstarch. Set aside. 3. In wok or heavy skillet, heat 1 Tbsp (15 mL) canola oil over medium-high heat. Add half of garlic and half of ginger and sauté until fragrant, about 30 seconds. Add pork and stir-fry about 4 minutes, browning meat and cooking until no longer pink. Scoop pork onto a separate plate. Set aside. 4. In wok or skillet, heat remaining 1 Tbsp (15 mL) canola oil over medium-high heat. Tip wok to coat bottom of pan with canola oil. Add remaining garlic and ginger. Stir-fry until fragrant, about 30 seconds. Add broccoli and sauté for 1 minute. Pour in broth and cover wok or skillet. Cook for 3 minutes. 5. Remove cover and cook until most of liquid is evaporated. Add pork. Stir sauce, making sure cornstarch is dissolved, then add to pork and broccoli. Cook until sauce is thickened, about 2 minutes. Stir occasionally to coat meat and broccoli with sauce. Sprinkle in green onions and cook for another minute. Serve immediately.
Nutritional Analysis Calories 200, Total Fat 9 g, Saturated Fat 1 g, Cholesterol 55 mg, Sodium 400 mg, Carbohydrates 9 g, Fibre 3 g, Sugars 1 g, Protein 21 g, Potassium 653 mg
Reducing your sodium intake is a small change that can have a big impact. Many prepared foods – canned goods, ketchup and soy sauce – are available in reduced-sodium versions. One tsp of regular soy sauce has 409 mg of sodium; the same amount of reduced-sodium soy sauce has 142 mg. – Christina Vaillancourt, registered dietitian, Courtice, Ont.
Health Tip
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National Nutrition Month
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March
GET ACTIVE BY JOINING TEAM DIABETES and help the Canadian Diabetes Association! Walk or run in exciting events across Canada and around the world. Challenge yourself or your work colleagues. Or support them by sponsoring them in an event. Visit teamdiabetes.ca for more information and to register today.
The Canadian Diabetes Association’s Healthy Living Calendar 2015
diabetes.ca | 1-800-BANTING (226-8464)
Asian Orange-Soy Marinated Salmon This Asian-inspired marinade blends together traditional ingredients found in teriyaki sauce such as soy sauce, garlic and ginger, but adds orange juice and chili flakes for a twist. Canola oil showcases these ingredients beautifully while protecting the salmon on the grill. Yield 4 servings Serving size 1 fillet (4 oz / 125 g) Ingredients 3 Tbsp (45 mL) 2 Tbsp (30 mL) 3 Tbsp (45 mL) ¼ cup (60 mL) ¼ cup (60 mL) 3 Tbsp (45 mL) 1½ Tbsp (20 mL) 2 2 2 tsp (10 mL) 1 tsp (5 mL)
low-sodium soy sauce sesame oil honey orange juice canola oil chopped cilantro finely chopped ginger cloves garlic, finely minced green onions, finely chopped orange zest red pepper flakes
4 salmon fillets (4 oz / 125 g each) Instructions 1. In non-reactive mixing bowl (plastic or glass), mix together all ingredients except for salmon. 2. In heavy resealable plastic bag, place marinade and salmon, turning bag over a few times and refrigerate about 1 to 2 hours. 3. Remove salmon from marinade and discard. 4. Place on hot, lightly oiled grill and barbecue for 5 to 8 minutes, depending on desired doneness. Tip Beef or chicken can be substituted for the salmon.
Health Tip Nutritional Analysis Calories 175, Total Fat 5 g, Saturated Fat 1 g, Cholesterol 50 mg, Sodium 85 mg, Carbohydrates 2 g, Fibre 0 g, Sugars 2 g, Protein 23 g, Potassium 15 mg
Fatty fish, such as salmon, mackerel, anchovies, sardines, herrings and trout, are rich in Omega-3 fatty acids. Bake, broil and steam rather than fry, sauté or deep fry. – Rema Sanghera, registered dietitian, Vancouver
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Easter Sunday
National Volunteer Week Orthodox Easter Sunday
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World Health Day
April The Canadian Diabetes Association’s Healthy Living Calendar 2015
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Passover ends
MAKE A DIFFERENCE AS A VOLUNTEER. To get involved, visit diabetes.ca/volunteer or call 1-800-BANTING (226-8464) to speak to a volunteer engagement coordinator in your region. diabetes.ca | 1-800-BANTING (226-8464)
Mushroom and Barley Pilaf with a Poached Egg Yield 6 servings Serving size 1 cup (250 mL) pilaf with 1 egg Ingredients 4 cups (1 L) sodium reduced vegetable broth 2 tbsp (30 mL) canola oil 1 onion, finely chopped 1 tbsp (15 mL) finely chopped fresh thyme 1 tbsp (15 mL) finely chopped fresh rosemary 4 cups (1 L) assorted mixed mushrooms, such as cremini, shiitake and oyster, sliced 1½ cups (375 mL) barley 2 cloves garlic, minced ½ tsp (2 mL) each salt and pepper 2 cups (500 mL) chopped asparagus, blanched ¼ cup (60 mL) chopped fresh parsley 6 eggs Instructions 1. Pour broth into saucepan set over medium heat; bring to a simmer. Reduce heat to low to maintain heat. Heat oil in Dutch oven set over medium heat. Add onion, mushrooms, thyme and rosemary. Cook for 7 to 10 minutes or until browned. Add barley, garlic, salt and pepper. Cook for 2 minutes or until well coated and fragrant. 2. Ladle in 1 cup (250 mL) broth. Cook, stirring constantly, until almost all the liquid is absorbed. Continue to add all but ½ cup (125 mL) of broth, 1 cup (250 mL) at a time and stirring constantly, for 20 to 25 minutes or until barley is tender but still slightly toothsome in the centre. Stir in asparagus, reserved ½ cup (125 mL) broth and parsley. Cook for 2 to 3 minutes or until heated through. Adjust salt and pepper to taste, if desired. 3. Meanwhile, fill saucepan with about 3-inches (8-cm) of water. Heat until water simmers gently. Break cold egg into small dish or saucer. Holding dish just above simmering water, gently slip egg into water. Repeat for remaining eggs. Cook in barely simmering water for 3 to 5 minutes or until white is set and yolk is cooked to desired level of doneness. Remove eggs with slotted spoon. Drain well on paper towel. Place over each portion of barley. Nutritional Analysis Calories 342, Fat 11.5 g, Saturated Fat 2.5 g, Trans Fat 0 g, Sodium 260 mg, Sugars 2.5 g, Protein 17 g, Fibre 10 g, Carbohydrate 45 g
Health Tip Barley contains vitamins and minerals, and soluble fibre, which can help to lower cholesterol – important for people with diabetes. Cooked barley has a low glycemic index (GI), which raises your blood sugar levels slowly. – Sharlene Clarke, registered dietitian, Whitehorse, Yukon
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Discovery of insulin announced (1922)
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LEAD THE FIGHT AGAINST DIABETES AT WORK through payroll deductions, an employee matching gift program, a workplace campaign or event. Visit diabetes.ca/givingatwork for more information.
The Canadian Diabetes Association’s Healthy Living Calendar 2015
diabetes.ca | 1-800-BANTING (226-8464)
Mexican Cilantro Bean Spread This is a great appetizer to take to your next get-together. Serve with fresh vegetable sticks or baked tortilla chips. Yield 12 servings Serving Size 1/3 cup (75 mL) Ingredients 2 Tbsp (30 mL) canola oil 1 onion, finely chopped 2 garlic cloves, minced 1 can 19 oz (540 mL) white navy beans, rinsed and drained ½ tsp (2 mL) minced chipotle chile pepper ½ tsp (2 mL) cumin 1 tsp (5 mL) oregano 1/3 cup (75 mL) chopped red pepper 1/3 cup (75 mL) low-sodium chicken stock 2 Tbsp (30 mL) cilantro, finely chopped 1 Roma tomato, finely chopped ½ tsp (2 mL) salt ¼ tsp (1 mL) ground black pepper Instructions 1. To make bean spread, heat canola oil in sauté pan over medium-high heat. Add onion and garlic; sauté until transparent. Add beans, chipotle chile pepper, cumin, oregano and red pepper. Heat 4 minutes. 2. Mash beans with potato masher or back of wooden spoon. Add chicken stock as needed to desired consistency. Add cilantro and tomato. Season with salt and pepper to taste.
Health Tip Nutritional Analysis Calories 70, Total Fat 2.5 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 110 mg, Carbohydrates 8 g, Fibre 3 g, Sugars 1 g, Protein 3 g, Potassium 137 mg
Looking for an inexpensive source of protein and fibre? Add beans to soups and salads, or use in dips and spreads. – Maria Ricupero, registered dietitian, Toronto
Who we are The Canadian Diabetes Association (CDA) is a national charity and membership association, founded in 1953 by Dr. Charles Best, co-discoverer of insulin. We are committed to excellence, partnership, innovation, integrity and respect. We are supported by a community-based network of volunteers, members, employees, health-care professionals, researchers and partners. By providing education and services to people living with diabetes, advocating on their behalf, supporting innovative research and setting the standard for diabetes care, we are delivering on our mission to lead the fight against diabetes by helping people with diabetes live healthy lives while we work to find a cure.
Every day, the Canadian Diabetes Association is: • Creating awareness about diabetes and speaking out on issues affecting people living with diabetes. • Providing hope and improving the lives of people living with diabetes. • Supporting promising discoveries through research.
You can make a difference For more than 50 years, the CDA has been leading the fight against diabetes. By joining the fight today, you can help: • F und 111 research initiatives underway across the country – any one of which could lead to a cure or offer new, life-changing treatments. • P rovide vital support through programs and services, as well as the most up-to-date information and tools, to help the more than nine million Canadians living with diabetes or prediabetes better manage the disease. • H elp people with diabetes live to their full potential by advocating to all levels of government to improve diabetes policies, access to quality care, and fair and equitable treatment. For more information on how to give or get involved, visit our website or call us today.
diabetes.ca 1-800-BANTING (226-8464)
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The Plate Method
Using a standard dinner plate, follow this model to control your portion sizes.
Fruit
Vegetables at least 2 kinds
Grains and starches
potato, rice, pasta
Meat and alternatives
Milk
fish, lean meat, chicken, beans, lentils, eggs
Healthy eating is essential to managing diabetes Grains & Starches
Milk & Alternatives
Meat & Alternatives
• Choose whole grains • Choose high-fibre grains, especially those with soluble fibre (such as barley, brown rice, multigrain pasta) • Choose low-glycemic index foods
• Choose lower-fat milk (such as skim or 1%) and milk products (such as low-fat yogurt) • Choose low-fat milk alternatives such as soy- or rice-based products
• Choose at least 2 meals per week of fatty fish (such as salmon, trout, sardines) • Choose plant protein more often (such as tofu, legumes, lentils) • Choose lean meats, trim visible fat, remove skin from poultry • Choose lower-fat cheese (those varieties with less than 20% milk fat)
Fruits • Choose whole and unprocessed fruit for more fibre
Tips:
✔ Choose lower-fat foods
Vegetables • Choose a variety of colours • Choose high-fibre vegetables • Choose fresh vegetables if possible
✔ Limit saturated fats
✔ Choose high-fibre foods
✔ Avoid trans fats
Handy portion guide
Grains and starches*
Your hands can be very useful in estimating appropriate portions. When planning a meal, use these portion sizes as a guide.
Vegetables*
Choose an amount the size of your fist for fruit, grains and starches.
Choose as much as you can hold in both hands. Choose brightly coloured vegetables (e.g., green or yellow beans, broccoli).
utritive Valeur n(1 25 mL) se par 1/2 tas
Facts Nutritiong (2 slices)
servin 1 Per 90 g Amount
70 Calories 1 3 Fat 2.7 g 0.5 g Saturated g + Trans 0 0 mg l ro 4 Choleste 200 mg 5 Sodium rate 36 g Carbohyd Fibre 6 g 6 Sugars 3 g
lue % Daily Va
Teneur
2
4% 5% 8% 13 % 24 %
g Protein 8 0% Vitamin C % 1 A Vitamin 16 % Iron % 2 m Calciu
Meat and alternatives* Choose an amount the size of the palm of your hand and the thickness of your little finger.
otidienne % valeur qu
0 Calories 7 0% g 0 s e id Lip 0% g saturés 0 g + trans 0 mg size on the package to the 1. Serving size Compare the l 0serving 0% Cholestéro amount that you eat. g m 5 m 6% Sodiu g you if there is a little or a lot of 7 1 2. % Daily Value (% DV) tells s e id c 12 % Glu nutrient in one Fserving. Compare similar products. Choose g 3 s ibre foods with a lowerc% DV of fat and a higher % DV of fibre. g Su res 14
Read the nutrition facts
3. Choose foods with: 0g Protéines 4% • Lower fat content Vitamine C % 0 A e Vitaminfat 4% • Little or no saturated Fer % 0 • No trans fat Calcium
Fat*
Limit fat to an amount the size of the tip of your thumb.
Milk and alternatives* Drink up to 250 mL (8 oz) of low-fat milk with a meal.
4. Cholesterol • Choose foods with little or no cholesterol. 5. Sodium • Choose foods with less sodium. 6. Fibre • Choose foods high in fibre. • Aim for 25 g or more of fibre per day. Read the ingredient list on food packages. Avoid foods containing these fats: • Hydrogenated or partially hydrogenated oil or shortening • Tropical fats such as coconut, palm and palm kernel oils
* Food group names taken from Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management. Please refer to this resource for more details on meal planning. © Canadian Diabetes Association, 2005.
My healthy habits checklist
Sample meal plans For smaller appetites
For bigger appetites
Check the box that best describes your habits.
Breakfast:
Breakfast:
cold cereal (½ cup/125 mL) whole grain toast (1 slice) 1 orange low-fat milk (1 cup/250 mL) peanut butter (2 tbsp/30 mL) tea or coffee, black Lunch:
cold cereal (½ cup/125 mL) whole-grain toast (2 slices) 1 orange low-fat milk (1 cup/250 mL) low-fat cheese (2 oz/60 g) tea or coffee, black Lunch:
I limit the alcohol I drink to what is best for me.
1 sandwich - 2 slices of whole-grain bread or 6-inch pita - lean meat, chicken or fish (2 oz/60 g) - non-hydrogenated margarine (1 tsp/5 mL) carrot sticks grapes (½ cup or 15 pieces) low-fat plain yogurt (¾ cup/175 mL) tea or coffee, black Dinner:
soup (1 cup/250 mL) 1 sandwich - 2 slices of whole-grain bread or 6-inch pita - lean meat, chicken or fish (3 oz/90 g) - tomato slices - non-hydrogenated margarine (1 tsp/5 mL) carrot sticks grapes (½ cup or 15 pieces) low-fat plain yogurt (¾ cup/175 mL) tea or coffee, black Afternoon snack:
I have healthy eating habits such as choosing low-fat foods and avoiding saturated and trans fat.
1 medium apple or small banana Dinner:
£ Yes
potato (1 medium) or cooked rice (2/3 cup/150 mL) vegetables non-hydrogenated margarine (1 tsp/5 mL) lean meat, chicken, or fish (2 oz/60 g) cantaloupe (1 cup/250 mL) low-fat milk (1 cup/250 mL) tea or coffee, black Evening snack: low-fat cheese (1 oz/30 g) whole-grain crackers (4)
1 large potato or cooked noodles (1½ cup/375 mL) vegetables green salad with low-fat salad dressing lean meat, chicken or fish (4 oz/120 g) 1 medium pear low-fat milk (1 cup/250 mL) tea or coffee, black Evening snack: peanut butter (4 tbsp/60 mL) whole-grain crackers (4) low-fat milk (1 cup/250 mL)
Take charge of your health!
£ Yes
£ No
£ Not sure
I take my blood pressure medication as my doctor prescribed. £ Yes
£ No
£ Not sure
I take my cholesterol medication as my doctor prescribed. £ Yes
£ Yes
£ No
£ No
£ Not sure
£ Not sure
I limit cholesterol-containing foods such as egg yolks, liver, and shrimp. I make high-fibre choices (such as eating whole grain breads, cereals, lentils, and dried beans). £ Yes
£ No
£ Not sure
I eat enough vegetable and fruit servings every day by following Eating Well with Canada’s Food Guide. £ No
£ Not sure
I stay physically active by exercising 150 minutes each week. £ Yes
£ No
£ Not sure
I manage stress in a healthy way. £ Yes
£ No
£ Not sure
I am a non-smoker. £ Yes
£ No
£ Not sure
If you answered Yes to all of the above, you are on the right track. If you answered No to one or more of these goals, decide what steps you are ready to take.
Visit diabetes.ca/takecharge for tools developed from the CDA’s 2013 Clinical Practice Guidelines to help you better manage your diabetes.
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Father’s Day National Aboriginal Day First day of summer
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HAVE A BIRTHDAY, WEDDING OR ANNIVERSARY COMING UP? Send an eCard and make a gift in honour of someone special. Visit diabetes.ca/donate for details. diabetes.ca | 1-800-BANTING (226-8464)
Grilled Chicken on Mustards with Pineapple Vinaigrette Yield 4 servings Serving size 1 chicken breast half, about 2 cups (500 mL) salad and 3 Tbsp (45 mL) dressing. Ingredients Chicken 1 tsp (5 mL) ground cumin ½ tsp (2 mL) ground allspice ¼ tsp (1 mL) salt 4 (3 oz/90 g) boneless, skinless chicken breast halves, trimmed of fat, rinsed and pat dry 1 Tbsp (15 mL) canola oil Salad 6 cups (1.5 L) packed fresh mustard greens or spinach or kale, torn into bite-size pieces ½ medium red bell pepper, thinly sliced 1 ripe medium mango, peeled, pitted and chopped Vinaigrette 1/3 cup (75 mL) pineapple juice 2 Tbsp (30 mL) granulated sugar 3 Tbsp (45 mL) white balsamic vinegar 1½ Tbsp (20 mL) canola oil 2 tsp (10 mL) grated orange zest ¼ tsp (1 mL) salt ¼ tsp (1 mL) coarsely ground black pepper 1/8-¼ tsp (.05-1 mL) dried pepper flakes Instructions 1. To prepare chicken: In a small bowl, combine cumin, allspice and salt. Brush both sides of chicken with 1 Tbsp (15 mL) canola oil and then sprinkle with cumin mixture. Cook chicken 5 minutes on each side or until no longer pink and juices run clear. Place on cutting board and let stand 5 minutes before thinly slicing diagonally. 2. Meanwhile, prepare salad by arranging equal amounts of greens, bell pepper, and mango on each of four dinner plates. 3. To prepare vinaigrette: Whisk together all ingredients. Spoon dressing evenly over each serving and top with equal amounts of chicken slices. Sprinkle with additional black pepper, if desired. Nutritional Analysis Calories 250, Total Fat 10 g, Saturated Fat 1 g, Cholesterol 40 mg, Sodium 390 mg, Carbohydrates 25 g, Fibre 4 g, Sugar 13 g, Protein 16 g, Potassium 609 mg
Health Tip Choose dark, leafy greens, such as spinach and kale, for salads and sides. They’re rich in fibre, vitamins and minerals. With vinaigrettes, portion control is key even with healthier options, which still contain fat. – Kathryn Arcudi, registered dietitian, Pointe-Claire, Que.
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SUPPORT THE CANADIAN DIABETES ASSOCIATION and protect the environment by donating gently used clothing, household items and electronics. Visit diabetes.ca/clothesline to learn more about our three easy options: home pick-up, drop-off in a donation box or at a Clothesline® donation centre.
The Canadian Diabetes Association’s Healthy Living Calendar 2015
diabetes.ca | 1-800-BANTING (226-8464)
Cumin and Garlic Scented Lamb Skewers This grilled spiced kabob is inspired by the popular street vendors of Western China. Traditionally made with lamb, the recipe works with beef or chicken, too. Canola oil helps prevent the meat from sticking to the grill. Yield 9 kabobs
Serving Size 1 kabob
Ingredients 2 Tbsp (30 mL) cumin seeds, or 1 Tbsp (15 mL) ground cumin 1 Tbsp (15 mL) dried red pepper flakes 6 garlic cloves, finely minced 1 Tbsp (15 mL) finely minced ginger 1 tsp (5 mL) ground Szechwan peppercorns 1 tsp (5 mL) chili powder 1 Tbsp (15 mL) freshly ground black pepper 2 tsp (10 mL) sea salt 1½ lb (750 g) lamb shoulder or leg, cut into 1-inch (2.5-cm) cubes ¼ cup (60 mL) canola oil bamboo skewers soaked in water overnight canola oil, for brushing Instructions 1. In small, dry frying pan, heat cumin seeds over medium heat until fragrant or until they start to turn golden, about 2 minutes. Remove to cool then place into electric grinder, or mortar and pestle, and grind until fine. Place into mixing bowl and mix together well with rest of spices, garlic, pepper and salt. 2. In another mixing bowl, mix lamb and canola oil until well coated. Add spice mixture and mix well to coat. Cover with plastic wrap and refrigerate for at least 6 hours or overnight. Alternatively, marinate in large, heavy, resealable plastic bag and refrigerate. 3. Skewer four to five pieces of lamb on each skewer. Heat prepared grill or barbecue until medium high to high heat. 4. Brush small amount of canola oil over each skewer and grill, turning frequently, about 6 to 8 minutes, or until desired doneness. Nutritional Analysis Calories 150, Total Fat 9 g, Saturated Fat 1.5 g, Cholesterol 50 mg, Sodium 60 mg, Carbohydrates 2 g, Fibre 0 g, Sugars 0 g, Protein 16 g, Potassium 37 mg
Health Tip Make a heart-healthy choice by selecting leaner cuts of lamb, such as the leg, loin, shoulder and shank cuts. Trim visible fat from the meat. – Catherine Freeze, registered dietitian, Charlottetown
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August The Canadian Diabetes Association’s Healthy Living Calendar 2015
HELP PEOPLE WITH DIABETES LIVE TO THEIR FULL POTENTIAL. Join supporters who are fighting for the rights of Canadians living with diabetes for access to quality care, support and equitable treatment. Visit diabetes.ca/advocacy to find out more. diabetes.ca | 1-800-BANTING (226-8464)
Vegetarian Hot and Sour Soup Traditional hot and sour soup is meat-based, but this vegetarian version gets its protein boost from tofu and eggs. Yield 8 servings Serving size 1 cup (250 mL) Ingredients 4 dried Chinese black (shiitake) mushrooms hot water 2 tsp (10 mL) canola oil 1 carrot, peeled and julienned 5 cups (1.25 L) vegetable broth ¼ cup (60 mL) canned bamboo shoots, drained, julienned 3 Tbsp (45 mL) cornstarch, dissolved in ¼ cup (60 mL) cold water 3 Tbsp (45 mL) low-sodium soy sauce 1/3 cup (75 mL) plain rice vinegar ¾ tsp (4 mL) ground white pepper 6 oz (170 g) savory baked or firm tofu, julienned 2 eggs, lightly beaten 2 stalks green onion, thinly sliced Instructions 1. In small bowl, soak dried mushrooms in hot water for 20 minutes or until softened. Cut off stems and any hard areas and discard. Cut caps into thin slices. Set aside. 2. In stock pot, heat canola oil over medium-high heat. Add mushrooms and carrots and cook 2 minutes or until carrots are just soft. Add vegetable broth and bamboo shoots and bring to a boil. Add cornstarch mixture and stir until soup thickens, about 2 minutes. Add soy sauce, rice vinegar and white pepper. Stir. 3. Add tofu and bring soup back to a boil. While stirring soup in circular motion in one direction, pour eggs in thin stream into soup. 4. Remove soup from heat. Stir in green onions. Taste and adjust flavour with rice vinegar and white pepper. Serve Nutritional Analysis Calories 80, Total Fat 3.5 g, Saturated Fat 0g, Cholesterol 55 mg, Sodium 450 mg, Carbohydrates 8 g, Fibre 2 g, Sugars 2 g, Protein 4 g, Potassium 89 mg
Health Tip A vegetarian, or whole-food plant-based, diet is made up of vegetables, fruits, legumes, seeds and soy proteins in their whole form. A vegetarian diet is linked with a lower body weight and a lower risk of developing type 2 diabetes. – Christina Mayrand, registered dietitian, Hartland, N.B.
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September The Canadian Diabetes Association’s Healthy Living Calendar 2015
Eid-al-Adha ends Yom Kippur ends First day of fall
GIVE THE GIFT OF HOPE to millions of Canadians affected by diabetes by leaving a gift in your will. Visit diabetes.ca/legacy or call 1-800-BANTING (226-8464) to find out more. diabetes.ca | 1-800-BANTING (226-8464)
Root Vegetable Mash with Coriander This comforting root vegetable dish is flavoured with a spice blend that makes it pleasantly hot and very delicious. If you don’t have a mortar and pestle, place the spices inside a heavy plastic, resealable bag and crush with a rolling pin. Yield 8 servings Serving size ½ cup (125 mL) Ingredients 2 medium ½ lb (250 g) russet or Yukon Gold potatoes, peeled and cut into large pieces 1 large ½ lb (250 g) sweet potato, peeled and cut into large pieces 1 large ½ lb (250 g) parsnip, peeled and cut into large pieces 1 large ½ lb (250 g) turnip, peeled and cut into large pieces 2 Tbsp (30 mL) canola oil 2 Tbsp (30 mL) coriander seeds 4 dried red chiles (like chile de arbol), stems discarded ¼ cup (60 mL) finely chopped fresh cilantro ½ tsp (2 mL) coarse kosher or sea salt Instructions 1. In large saucepan filled halfway with water, add potatoes, sweet potatoes, parsnips and turnip. Bring water to boil and then lower heat to medium and cook, partially covered, until vegetables are very tender, 15 to 20 minutes. Drain vegetables. Transfer them to medium bowl and coarsely mash. Cover mashed vegetables to keep warm. 2. While vegetables cook, in small skillet, heat canola oil over medium-high heat. Add coriander and chiles and stir-fry until coriander seeds are reddish brown and chiles are blackened, about 1 minute. Turn off heat. Using slotted spoon, transfer chiles and coriander to mortar. Reserve spiced oil. Grind chilies and coriander with pestle, scraping spice blend into center with spatula until it has consistency of finely ground black pepper. 3. Once vegetables are smashed, add reserved spiced oil into vegetables along with ground spice blend, cilantro and salt. Stir well to combine and serve warm. Nutritional Analysis Calories 90, Total Fat 4 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 210 mg, Carbohydrates 15 g, Fibre 4 g, Sugars 3 g, Protein 2 g, Potassium 158 mg
Health Tip Root vegetables, such as sweet potato, carrot, onions and beets, are rich in vitamins, and fibre, which has many benefits for people with diabetes. An easy way to serve them? Roast them in the oven with a drizzle of oil. – Michelle Corcoran, registered dietitian, Waterville, N.B.
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NEED HELP MANAGING YOUR DIABETES? Visit diabetes.ca/multicultural for resources that provide people with diabetes, including those from the Chinese, South Asian and African Caribbean communities, with culturally appropriate information. diabetes.ca | 1-800-BANTING (226-8464)
Braised Beef and Vegetable Stew This beef and vegetable stew is a healthy take on a hearty classic. Braising allows the beef and vegetables to reach the perfect tenderness while the tomatoes, red wine and Worcestershire give the dish just the right amount of acidity. If you prefer, additional broth can be substituted for the wine. Yield 8 servings Serving size 1 cup (250 mL) Ingredients 2 lb (1 kg) lean stew beef or bison 2 medium onions, diced 3 cups (750 mL) chopped carrots, about 6 carrots total 2 cups (500 mL) cubed rutabaga, about 1 x 2-inch (2.5 x 5-cm) cubes 4 cloves garlic, minced 1 Tbsp (15 mL) canola oil 1 tsp (5 mL) thyme leaves ½ tsp (2 mL) ground black pepper ¼ cup (60 mL) whole-wheat flour 1 cup (250 mL) low-sodium beef broth 1 cup (250 mL) canned crushed tomatoes 1 cup (250 mL) red wine, merlot or Burgundy wine ½ cup (125 mL) water 1 Tbsp (15 mL) Worcestershire sauce 2 stems fresh rosemary Instructions 1. Preheat oven to 350 °F (180 °C). 2. In large, 14 cup (3.5 L) Dutch oven or large, oven-safe, covered pot, place beef, onions, carrots, rutabaga and garlic. Drizzle with canola oil and toss to coat. 3. Sprinkle with thyme, pepper and flour. Toss to coat. 4. Add beef broth, tomatoes, red wine (if using), water and Worcestershire. Place rosemary stems on top. 5. Cover and cook for 2½ to 3 hours. Remove from oven. Remove rosemary, stir and serve. Store leftovers in refrigerator for up to three days. Nutritional Analysis Calories 250, Total Fat 6 g, Saturated Fat 1.5 g, Cholesterol 65 mg, Sodium 490 mg, Carbohydrates 17 g, Fibre 3 g, Sugars 4 g, Protein 28 g, Potassium 714 mg
Drinking in moderation is key for people with diabetes. A cooking time of two to three hours reduces the alcohol content of the wine in this stew. However, if you take insulin or some oral medications, alcohol can cause low blood sugar, or hypoglycemia – a condition that’s important to recognize and know how to treat. – Anne Garrett, registered dietitian, Kugluktuk, Nunavut
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NOVEMBER IS DIABETES AWARENESS MONTH! Visit diabetes.ca to find out about events in your area and how you can get involved. diabetes.ca | 1-800-BANTING (226-8464)
Apple -Raisin Crumble This tasty, healthy dessert is delicious served warm or cold. Yield 10 servings Ingredients 8 medium apples (6 McIntosh, Jonathan or Gala and 2 Granny Smith), unpeeled, chopped into ¾-inch cubes 1/3 cup (75 mL) raisins 2 Tbsp (30 mL) packed dark brown sugar 1 tsp (5 mL) vanilla extract 1 Tbsp (15 mL) cornstarch 12 gingersnap cookies 1 Tbsp (15 mL) canola oil ½ tsp (2 mL) ground cinnamon 1 Tbsp (15 mL) packed dark brown sugar 2 Tbsp (30 mL) maple syrup or honey Instructions 1. Preheat oven 350 °F (180 °C). 2. In medium mixing bowl, combine apples, raisins, 2 Tbsp (30 mL) brown sugar, vanilla extract and cornstarch, toss gently, yet thoroughly until cornstarch is dissolved. Place in a 11 x 7-inch (28 x 18-cm) baking dish and set aside. 3. P lace gingersnaps in small plastic resealable bag. Using back of spoon or meat mallet, crush cookies to coarse texture. Place in small mixing bowl and add remaining ingredients, except syrup. Stir to blend thoroughly and sprinkle evenly over fruit. 4. Bake, uncovered, 45 minutes or until fruit is bubbly. Remove from heat, drizzle syrup evenly over all and let stand 10 minutes to absorb flavours. Store cooled leftovers covered with plastic wrap in refrigerator up to two days. Tip If smaller amount is desired, divide recipe in half and bake in a loaf pan. Nutritional Analysis Calories 190, Fat 2.5 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 25 mg, Carbohydrates 43 g, Fibre 3 g, Sugars 30 g, Protein 1 g, Potassium 265 mg
Health Tip In moderation, sugar can be part of healthy eating for people with diabetes. Fruits add sweetness while providing fibre, vitamins and minerals. Sugars, such as brown sugar, honey and maple syrup, raise blood glucose levels, so the key is to use smaller amounts – Sadia Mian, registered dietitian, Guelph, Ont.
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IT’S NOT TOO LATE TO MAKE YOUR 2014 DONATION. Visit diabetes.ca/donate before December 31. diabetes.ca | 1-800-BANTING (226-8464)
