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Monday, November 5, 2018

Tex-Mex Diabetes Cooking: Book Review


As ya'll probably know, diabetes is a big freakin' problem in North America. Some people develop Type I, which is an autoimmune disease, during childhood, but you can develop this in adulthood too though rare (I have 2 clients who did).

Type II diabetes can be genetic but more often than not it is a lifestyle disease brought on by a poor diet and sedentary lifestyle. While some people will have to eventually go on medication in order to manage it, others may be able to get in under control, or even into remission with lifestyle changes.

The American Diabetes Association recently published Tex Mex Diabetes Cooking, written by author Kelley Cleary Coffeen, PhD. The concept is excellent because North Americans, especially folks south of the border in the US, love their Tex Mex food!

Traditionally, Tex Mex can mean huge portions of rice, flour tortillas, meats, with everything smothered in cheese, guac and sour cream. But really, this cuisine can be lighter and very nutritious that what you find in the typical fast food version. Think lean meats, beans and fish and lots of veggies.

But if you feel that Tex Mex just isn't the same without all the high carb, high calorie goodies, than don't fret, you will still love the recipes in this book.

Coffeen clearly has a 'moderation' approach to nutrition. The book even has a section for cocktails if you can't imagine eating a taco without a Margarita.

First, I like that she starts in her introduction with  a discussion about the importance of drinking water and exercising for people with diabetes. Then, she has a section listing all the essential chili peppers, herbs and spices essential for Tex Mex cooking. Delicious food doesn't need sugar, salt and fat when you have so many other ways to add flavour! This section also includes general tips for cooking Tex Mex food for people with diabetes.

All recipes include prep and cooking times, serving size, choices/exchanges (starch, protein, etc.), and nutritional value per serving. There are only a few photos so don't expect visuals of each recipe.

Recipe sections include:

  • Bites and Starters
  • Salsas and More
  • Tortillas and Breads
  • Breakfast Favorites
  • Soups and Stews
  • Tostadas, Tacos, Tamales, Burritos, Enchiladas, and More
  • Savory Sides
  • Little Sweets

I am eager to try a number of the salsa and sauce recipes. Aside from the Mexican White Sauce, which uses mayo, most are light and healthy and sound super flavourful and delicious. Roasted Pineapple Salsa...OMG!!

Many recipes do have sour cream, avocados, and cheese, but use either reduced fat versions and/or lower quantities, so you will not feel deprived.

The homemade tortillas use whole wheat flour or part whole wheat (I would use ALL whole wheat and ditch the white altogether), or corn flour, which is a whole grain. The rice recipes offer the choice of brown or while. Go with brown!

There is a lot of variety in this recipe collection and definitely numerous dishes that will appeal to just about anyone.

Do I recommend this book? Absolutely. If you love Tex Mex food, and even if you do not have diabetes, but want to eat better, this book is a good bet.

Disclosure: I was sent this book to review but all opinions on this blog are my own.




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